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How to Lose 20 Pounds a Year by Cutting 250 Calories a Day

Thursday, March 4th, 2010

Are you trying to lose weight and have been frustrated by your results? You are not alone. Believe it or not, but I can show you how to lose about 20 pounds a year by cutting 250 calories a day.

It is all about approach. To get big results we need to focus on very small changes. In order to lose weight, we have to set practical goals and take one step at a time in order to achieve them.

Did you know that 3.500 calories = about 1 pound fat?! Let me show you how to save some calories if we want to lose weight.

Try to focus on cutting 200 calorie a day if you are in your 30’s and 250 calories a day if you are after 40. And by the way, this small change can save you more than 75,000 calories a year. Please don’t forget that we still need to exercise or at least to use exercise shortcuts to burn calories and feel fabulous.

Here is a list of calorie overload foods to help you lose weight one slice at a time:

Sturbucks Caffé latte with non-fat milk – 160 calories

Sturbucks Caffé Mocha with non-fat milk – 330 calories

Sturbucks Strawberries and Cream Frappuccino without whipped cream – about 440 calories

Turkey breast, roasted -2 oz. = 230 calories

Ham, fresh – 3.5 oz. – 222 calories

1 cup mashed potatoes – 222 calories

Pecan pie – 1/8 pie – 510 calories

Pumpkin pie – 1/8 pie – 367 calories

1 slice Cherry pie – 308 calories

1 slice Apple pie – 302 calories

2 Sugar cookies – 178 calories

premium Vanilla Ice Cream – 1/2 cup – 270 calories

1 English muffin – 150 calories

1 slice Cheese pizza – 230 calories

1 slice Pepperoni Pizza – 290 calories

2 large scrambled eggs – 200 calories

1 cup chocolate milk – 257 calories

1 slice of white bread – 60-80 calories

1 hot dog – 250 calories

4 chicken wings, skinless – 171 calories

30 small corn chips – 155 calories

20 potato chips – 210 calories

10 tortilla chips – 150 calories

6 peanut butter crackers – 205 calories

1 candy bar – 250 calories

1 slice cheesecake – 257 calories

1 slice sponge cake – 196 calories

3 brownies with nuts – 279 calories

5 chocolate chip cookies – 247 calories

4 peanut butter cookies – 245 calories

5 sugar wafers – 230 calories

1 donut – 227 calories

4 vanilla or chocolate sandwich cookies – 297 calories

½ cup chocolate pudding – 192 calories

1 cream puff – 300 calories

1 eclair – 239 calories

When you read labels looking for calories, don’t forget to check on sugar content:

1 cup Apple juice – 117 calories and 27 g of sugar (more than 6 tsp of sugar)

1 cup Orange Juice – 112 calories and 20.8 g of sugar (5 tsp of sugar)

Let us cut some calories, to feel and look fabulous, shall we?

Breathe, smile and be happy.

Women’s Holistic Health, Nutrition and Relationship Expert

NaturalCounselor.com

Posted in Detox Weight Loss, Holistic Health | 4 Responses »
Tags: Calorie Overload Foods, Calories, Sugar, Weight Loss Tips

How to Easy Burn Calories with Exercise Shortcuts

Tuesday, February 2nd, 2010

Are you still in a mood for loosing some pounds? Did you start a new habit to move around more for a successful weight loss? Have you read my tips on How to change your life one bad habit at a time? They might help.

Our bodies are supposed to move, we were designed to move, not to sit all day at the computer gaining weight and losing our vision. If we want to maintain the weight we want or lose some pounds we need to speed up our metabolism, especially if we are in our forties and older.

We do need more exercises in our lives, but studies show that using exercise shortcuts and simply moving more during the day help you burn calories, lose weight, be healthier. Did you know that if you get up from your sit more often you can burn more than 300 calories which can help you lose more than 30 pounds a year? Don’t forget that simply ironing or washing your car will help you burn around 80 calories in 30 min.

Here are some ideas, some of simple steps from the government’s Small Steps campaign (www.smallsteps.gov) for you to start moving towards a healthier You one step at a time. Pick 6-7 you think you can do right now and let us start moving:

* Join an exercise group.

* Do yard work.

* Work around the house.

* Take dog to the park.

* Wash the car by hand.

* Run when running errands.

* Take wheels off luggage.

* Dance to music.

* Take stairs instead of the escalator.

* Carry your groceries instead of pushing a cart.

* Walk briskly through the mall and shop ’til you drop … pounds.

* Do sit-ups in front of the TV.

* Bicycle to the store instead of driving.

* Ask a friend to exercise with you.

* Exercise with a video if the weather is bad.

* Bike to the barbershop or beauty salon instead of driving.

* If you find it difficult to be active after work, try it before work.

* Take a walk or do desk exercises instead of a cigarette or coffee break.

* Take small trips on foot to get your body moving.

* Play with your kids 30 minutes a day.

* Keep a pair of comfortable walking or running shoes in your car and office.

* Choose activities you enjoy & you’ll be more likely to stick with them.

* Stretch before bed to give you more energy when you wake.

* Explore new physical activities.

* Stay active in winter. Play with your kids.

* You can break up your physical activity into 10-15 minute sessions throughout the day—it’s the daily total that matters. Aim for at least 30 minutes for adults, 60 minutes for children.

* Be active–Walk the dog, don’t just watch the dog walk.

* Walk to work.

* Walk during lunch hour.

* Replace Sunday drive with Sunday walk. Go for a half-hour walk instead of watching TV.

* Make a Saturday morning walk a group habit.

* Walk briskly in the mall.

* Park farther from destination and walk.

* Walk instead of sitting around. Take your dog on longer walks.

* Walk to a co-worker’s desk instead of emailing or calling them.

* When walking, go up the hills instead of around them.

So let us start moving instead of sitting if we want to feel and look fabulous, shall we?

P.S. Listen to my interview with Carole Carson, author of “From Fat to Fit to get more tips and ideas on ho to be fit and healthy at any age.

P.P.S. Listen to the tips on how to improve our vision naturally -with eye exercises, diet, supplements.

Breathe,smile and be happy.

Women’s Holistic Health, Nutrition and Relationship Expert

NaturalCounselor.com

Posted in Detox Weight Loss, Holistic Health, Self Motivation, Uncategorized | No Responses »
Tags: Easy Calorie Burning Tips, Exercise shortcuts, Weight Loss Tips

Comforting Recipes with Fat Dissolving Vegetables for Winter

Tuesday, January 19th, 2010

Are you still keeping your New Year Resolutions? Did you try to change some of your eating habits and incorporate more weight loss recipes into your menu plan?

In order to lose some weight, we need to speed up our metabolism by adding more fiber rich foods, cleansing spices, cleansing herbs and fat dissolving vegetables, such as onions, green onions, celery, shitake mushrooms, horseradish, turnip, turmeric,etc. into our diet.

Here are some recipes for you to try:

*Warm Black Bean, Arugula and Goat Cheese Salad

Ingredients:

1 cup of cooked black beans (soaked overnight and cooked till tender)

2 cups arugula

2 carrots, grated

1 /2 cup grated goat cheese

2 onions, chopped

1/2 tsp turmeric

1/6 tsp cayenne pepper

2 tbsp green onions chopped

2 tbsp olive oil

1 tbsp ghee

1 tsp horseradish, grated

Immunity Boosting Spices Mix

1 tbsp parsley, chopped, per serving

Directions:

Saute onions and carrots in olive oil for 10 min., add turmeric, cayenne pepper, salt, ghee, stir thoroughly. Mix with arugula, top with grated goat cheese. Garnish with parsley.

*Comforting Vegetable Soup

Ingredients:

2 onions chopped

2 carrots chopped

1 turnip cubed

1 small potato, chopped

1 cup shitake mushrooms soaked

1 celery stock chopped

2 tbsp olive oil

1 tbsp ghee

sour cream

salt and pepper to taste

1 tbsp dill, minced (per serving)

Immunity Boosting Spices Mix

Directions:

For vegetable broth: mix ½ onion, a carrot, a celery stack, a potato, a turnip, in 4 cups of water approximately for 30 minutes.

Meanwhile, sauté the rest of onions and carrots in olive oil, for 5 minutes, add shitake mushrooms, chopped and cook for 5 more minutes; add ghee and set aside. When vegetable broth is ready, add sautéed vegetables, salt and pepper to taste. Serve with sour cream and chopped dill on top.

Bon Appetit!

Breathe, smile and be happy

Women’s Holistic Health, Nutrition and Relationship Expert

NaturalCounselor.com

Posted in Detox Weight Loss, Headache Migraine Relief, Holistic Health, Nutrition and Recipes, Uncategorized, Whole Foods | 4 Responses »
Tags: Comforting Food, Fat Dissolving Vegetables, Soups, Weight Loss Tips

Cooking as a Weight Loss Technique and Cold and Flu Remedy

Tuesday, September 29th, 2009

Have you ever thought about the age of the food you eat? For example, how old was that carrot from your stew they served you in the restaurant the other day? Was it a week old, a month or even older?

Studies show we need more home cooking meals to boost our immune system if we want to stay healthy during cold and flu season. Why?

Well, did you notice how challenging our life is nowadays? Everything is about speed, including unregulated cell growth called cancer and overgrowth, which we call obesity. We are always either on the phone or on the run…No time to eat and sleep…and of course, tremendously overstressed because our nervous system cannot handle so much stress. As a result, we suffer from hormonal imbalances which speed up our body, mind and spirit.

Because we are always in a hurry, we eat most of the meals out, in restaurants, delis, fast food chains; buy lots of junk for snacks or precooked meals full of preservatives in grocery stores for dinners at home. Lack of home made meals causes weight gain, high blood pressure, inflammation which weaken our immune system. We suffer from fatigue, catch colds and viruses (you obviously don’t want it when swine flu is around), get allergies, are more susceptible to certain cancers.

Here is four reasons to start cooking at home if you want lose weight, have more energy, not to catch colds in the Fall.

Home cooking will help:

1. avoid foods that can make us even more stressed out or sick:

white foods ( sugar, white flour, cake, pasta, milk), artificial sweeteners and preservatives, cheese, red meat, processed foods, bacon, salami, lunch meats, hot dogs, fast food, soft drinks, butter, margarine, non-free range poultry and eggs,etc.

They all are high in sugar, fat (including saturated fat), sodium and calories which lead to developing high blood pressure, certain cancers, heart disease and stroke, premature aging, diabetes, weight gain;

2. control sugar, fat, calorie and salt intake by reading labels and find hidden sugar and calories (especially if we buy canned food), and using healthier substitutes and alternatives;

3. manage our own portion size for a successful weight loss – studies show that people always underestimate how much calories they consume per serving;

4. buy local or organic, eat fresh produce and with the seasons as often as possible in order to stay healthy and protect environment.

As we can see, making your own meals at home is very beneficial for our health, because it helps control the amount of salt, fat, sugar we consume as well our portion size and fresh/ local//organic produce choice.

So let us be home cooking smart = cook healthy and delicious meals ourselves in order to feel and look fabulous, shall we?

P.S. It is also the right time when you might need help with one of my Holistic Health and Wellness Programs for Women including “Balancing Act”. Contact me and let us discuss which one might be a good match for you

Breathe, smile and be happy.

Women’s Holistic Health, Nutrition and Relationship Expert

NaturalCounselor.com

Related Articles, Podcast and Video

Are Your Fruits and Vegetables Fresh

Cooking Meditation as a Stress Relief Tool and Weight Loss Technique

How to Read Labels

How to Read Labels and Find Hidden Sugar

Sugar and Caloric Overload Foods

Super Foods to Avoid During Cold and Flu Season

Video Tip: Sugar Surprise or Shock

How to Be a Smart Grocery Shopper During Cold and Flu Season

Conscious Cooking How to Be Alert and Mindful About What We Eat

How to Get into Stress Free Mood to Lose Weight and Feel Fabulous MP3 available

Food Meditation as a Stress Relief Tool MP3 available

Healthier Substitutes for Your Recipes

Why Kale, Lettuce and Carrots Can Be Dangerous for Our Health

Posted in Detox Weight Loss, Holistic Health, Nutrition and Recipes | No Responses »
Tags: Cold and Flu Season, Holistic Health and Nutrition Counselor. Women's Health Programs, Home Cooking, Mindful Eating, Weight Loss Tips

Mindful Eating: Stress Free Meals to Lose Weight and Feel Fabulous

Friday, September 11th, 2009

Podcast: Play in new window | Download

So what are your eating habits? Do you eat while watching TV, reading the book or your emails, talking over the phone, etc.?

As a Holistic Health and Nutrition Counselor, I always remind my clients: if you eat while multitasking, you give your brain the wrong signals. If your brain thinks you are working instead of eating, it obviously won’t give your body a signal to stop eating because of being full.

Listen to Podcast for Extra Tips

Did you notice that while multitasking, you can eat a lot, without noticing what you are actually eating? Even when you have dinner with your friends or coworkers, as soon as the conversation starts, the control of how much you eat ends.

Here are some ideas how to get your brain focused on eating mood to help you:

eat less,

be full faster,

digest your food properly,

absorb all nutrients.

Stress free eating mood leads to a successful weight management.

1. Take a couple of deep breathes to slow down before your meal.

2. Bless your food, or at least give thanks – it will help you feel gratitude, which by itself a powerful stress relief technique to help your digestion.

3. Try to enjoy what you eat by noticing the food, smelling and savoring it.

4. Chew properly – it helps enzymes from your pancreas and other organs get into your stomach and small intestines.

5. Eat slower to feel full faster.

6. Have a quiet happy family dinner at least twice a week instead of eating on the go.

7. Chant “Sat Nam” five times.( Sat Nam is a healing sound or meditation mantra).

8. Say Bon Appetit before every meal even if you eat alone. It will help you set your mood for eating and enjoying the food.

Let us establish stress free eating habits to maintain a healthy weight in order to feel and look fabulous, shall we?

Breathe, smile and be happy.

P.S. If you think you you might need help with one of my Holistic Health and Wellness Programs for Women, contact me and let us discuss which one might be a good match for you.

Women’s Holistic Health, Nutrition and Relationship Expert

NaturalCounselor.com

Related Articles, Podcast and Video

Mindful Eating as a Stress Relief Tool and Weight Loss Technique – part I

Cooking Meditation as a Stress Relief Tool and Weight Loss Technique

Food Meditation – Part I MP3 available

Food Meditation-Visualizing Exercise MP3 available

Fall Detox and Exercise Shortcuts

Tips on How to Detox Your Mind

Tips for Stress Free Good Night Sleep MP3 with extra tips available

Posted in Detox Weight Loss, Nutrition and Recipes, Podcast, Self Motivation | 2 Responses »
Tags: Chronic stress, Holistic Health and Nutrition Counselor, Mindful Eating, Stress Relief, Weight Loss Tips

Food Meditation – Part II

Wednesday, May 27th, 2009

Podcast: Play in new window | Download

To feel and look fabulous, we need to learn how to listen to our bodies, because our body knows best and always gives us signals that something is wrong, so we can take actions. But did you know that we can talk to our body? If you enjoyed the first visualized exercise – Food Meditation as a Stress Relief Tool and Weight Loss Technique, you will definitely like another exercise from Food Meditation Series: Talk to Your Body – Guided Visualization.

I would like to share with you an excerpt from The Self-Healing Cook Book by Kristina Turner.

Here is a simple exercise you can use whenever your mind feels saturated with new information about diet. It can help you tune-in to your own body’s innate wisdom…and get clear about the next steps in self-healing.

1. Begin by sitting quietly, in a comfortable chair.

2. Relax…..let your body sink down into the chair…..giving your weight to the earth. Notice how you are breathing…and gradually let it get deeper and more even.

3. Now, in your imagination, go inside your body. Look for any place that feels uncomfortable, or in need of special, loving attention. Talk to it, like you would talk to a friend….

“Hi there, can I help? What do you need?” Listen to an answer.

4. Ask it to tell you or show you a picture of how it wants to feel.

5. Now, get a sense of a particular food that would make your body feel both calm and energized. Is there a new food it wants to try this week? Or a familiar food that would be especially vitalizing?

When you have an answer, say thanks! Open your eyes, and decide how and when you want to cook your “healing food”. Finally, savor it. Just one food, eaten in a spirit of cooperating with your body’s intuitive needs, may be the most important first step to take towards gaining greater control of your health.

I hope you enjoyed this exercise and will share it with your friends a family.

If you feel you might need help with one of my Holistic Health and Nutrition Programs for Women, let me know, and let us talk…

Breathe, smile and be happy.

Irina Wardas, HHC

Women’s Holistic Health, Nutrition and Relationship Expert

NaturalCounselor.com

Related Articles:

Food Meditation as A Stress Relief Tool and Weight Loss Technique available in MP3

Are Your Fruits and Vegetables Really Fresh?

Hear Healing Recipes with Heart Healthy Foods

10 Reasons to Create Your Own Rainbow Salad

Video Tip: Healthy Snacks for Energy, Weight Loss and Better Memory

Listen to Your Body and Be Crave Smart

Create Your Own Sweet Potato or Squash Pie

Are Skinny Outside and Obese Inside?

Video Tip: 10 “Super Foods” that Can Make Us Super Sick

Three Detox Recipes to Feel and Look Fabulous

Tips On How to Detox Your Mind

Why Strawberries, Peaches and Cherries Can Be Dangerous for Our Health

Posted in Detox Weight Loss, Nutrition and Recipes, Podcast, Self Motivation | No Responses »
Tags: Diet and Nutrition, Imagery meditation, Weight Loss Tips

Super-Simple Fat Fighting Tips

Sunday, May 10th, 2009

National Women’s Health Week

May 10 -16, 2009

If we want to feel and look fabulous and not to gain extra pounds, we need to watch what we eat and drink. It is easier to be in control at the moment than regret later trying really hard to shred unwanted pounds. womanball1

I would like to share with you an extract from the article “Three Mother’s Day Fat Fighting Tips” by Carol Dunlop, Personal Trainer at Optimum Body Sculpting. I encourage you to visit her website and blog for more tips.

You should use these tips every day for better results:

Mother’s Day Fat Fighting Tip #1:

Avoid soft drinks, juices and any other liquids loaded with sugar. All these drinks are very high in useless calories. A 12 oz. can of cola typically packs 150 calories worth of sugar! Drink a couple of those a day and you’re packing on the belly fat!

Mother’s Day Fat Fighting Tip #2:

Record what you eat and drink. Most moms – and people in general – are shocked at the amount of food and calories that they are REALLY consuming when they track it. And be honest, many times when people do this exercise they “forget” to write down the foods they nibble on here and there. It ALL adds up.

Mother’s Day Fat Fighting Tip #3:

Eat 5 to 10 servings of fruits and veggies each day. This will help you meet your micronutrient needs for the day. And that is critical to your body’s ability to burn fat off your belly, butt, hips and thighs. Read the whole article.

Let us be fat fighting smart, shall we?

If you think you might need help with one of my Holistic Health and Nutrition Programs for Women, let me know, and let us talk…

Breathe, smile and be happy.

Women’s Holistic Health, Nutrition and Relationship Expert

NaturalCounselor.com

Related Articles:

Are You Skinny, Overweight or Obese

Are You Skinny Outside and Obese Inside

Video Tip:Ten “Super Foods” That Make Us Super Sick

Video Tip: Sugar Surprise-How Much Sugar You Think You Consume

Sugar and Caloric Overload Foods

Tips on How to Read Labels and Find Hidden Sugar