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Wednesday, May 16, 2012

Wellness Wednesday: Cut It Out

Happy Wednesday Loves!!! Some recent events in my family have caused me to think about all the ways we take our health for granted. We don't realize how important our lives are until they are threatened when aches, pains, and ailments catch our attention. It is so important that we are always mindful of how we are treating our bodies and what we put into them. Thankfully we were created with a body that will not hesitate to sit us down when we have been mistreating it. Otherwise, people might be dropping dead left and right because there was no warning that something was wrong. 

So how do we stay in tune with what is happening on the inside? How do we change the way we are (or aren't) taking care of our bodies? In my opinion, it must first become a mind change. Once your mind is changed, then you are ready to take on the responsibility of actively changing to healthier habits and lifestyle. Of course I am not saying go on a crash diet and exercise 6 hours a day, because really who had that kind of time unless you are on NBC? Small things like cutting portions in half and removing 100 calories a day from your diet can make huge improvements to your overall well-being. One of my favorite online wellness resources, Fitness Magazine outlines some ways to do just that. 
Even in the midst of your life, which has a tendency to overshadow our goals as it "goes on."

Cut 100 Calories at Breakfast
  • Use skim milk in place of flavored Coffee-mate in your two morning mugs.
  • Eat a bowl of high-fiber cereal and you'll consume fewer calories all day.
  • Order bacon, not sausage, with your eggs.
  • Choose a yeast doughnut instead of a denser cake one.
Cut 100 Calories at Lunch
  • Use 1 tablespoon of mayo and 1 tablespoon of low-fat cottage cheese to make tuna salad.
  • Put barbecue sauce, not honey mustard, on your chicken sandwich at Wendy's.
  • Top your burger with onions, lettuce, and tomato and skip the cheese.
  • Ask for the 12-ounce child-size soda instead of the 21-ounce medium at the drive-through.
  • Slim down your sandwich by using Arnold Select 100% Whole Wheat Sandwich Thins instead of whole wheat bread.
  • Toss your salad with 1 tablespoon of dressing until every lettuce leaf is coated. You'll get away with using half the usual serving size. Try this trick at dinner too.
  • Skip the crackers and shredded cheese on your chili.
Cut 100 Calories at Dinner
  • Trade butter for a flavorful spread made with garlic, fresh rosemary, and light, trans fat-free margarine.
  • Making meatballs? Mix half the amount of ground beef the recipe calls for with half as much cooked brown rice.
  • Instead of two slices of medium pepperoni pan pizza, choose thin-crust.
  • When munching on chicken wings, don't toss the bones midway through. Seeing the evidence of your feast may help you eat less, studies show.
Cut 100 Calories from a Snack
  • Trade 1/2 cup of premium vanilla ice cream for 1/2 cup of Breyers Chocolate Chip Cookie Dough ice cream.
  • Ordering a cone? Make it the sugar, not the waffle, kind.
  • Munch on Pirate's Booty. In a study, switching to an air-puffed cheesy snack twice a day saved about 70 calories a pop.
  • Grab a Dannon Light & Fit yogurt, not a low-fat fruit blend.
  • Replace half the butter in cake, muffin, and brownie recipes with an equal amount of applesauce or mashed bananas. You'll save about 100 calories for every tablespoon you swap.
  • Indulge in a slice of angel food cake drizzled with chocolate syrup rather than three cookies.

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