Coffee. I love coffee. I drink mine black, but when I stop at a coffee shop, it’s easy to get lured into ordering something a bit more adventurous, which often means more calories, sugar, and fat. Did you know that if you drink a Grande Double Chocolaty Chip Frappuccino, you will be consuming 500 calories, 9 grams of fat, and 98 grams of carbs? And that’s WITHOUT the whipped cream. Oh my.

I’ve done some investigating and have come up with ten drinks that you can enjoy without feeling the guilt. Enjoy!

Breakfast has never been a priority for me.

Like, ever.

Honestly, I can remember as far back as middle school, trying to skip breakfast. And it wasn’t because I was dieting or anything. I was just too busy or not hungry or whatever. Like I said, it just wasn’t a priority.

As an adult, I know that breakfast is important. The most important meal of the day. But I still find that I’ll blink and it’s already 11 am and all I’ve had is a pot of coffee. It’s so bad. I mean, the kids have been fed, sometimes twice (breakfast and snack) and here I am, subsisting on a few stray goldfish and caffeine.

Of course, lunchtime rolls around and I’m ravenous. And it all snowballs. Spoonful of peanut butter while I’m making sandwiches for the kids lunch. A handful of animal crackers. The string cheese I keep trying to feed my four year old that I know he won’t eat but I keep trying anyway (probably so I can finish it).

And then I eat lunch.

Basically, I’m digging myself in a hole, nutrition wise.

I’m sure I’m not alone.

So, why is breakfast so important? First of all, it’s the fuel that helps your brain function. This piece of information should be enough to get me on the breakfast bandwagon. Cause my mommy brain has reached ridiculous levels of forgetfulness.

Also? People who skip breakfast are 75% more likely to be overweight than those who don’t.

HELLO?!

You might be wondering, what exactly is an ideal breakfast (I was)?

Here it is: 53% carbs, 27% fat, 20% protein. You want to aim for 25 to 30% of your daily calories at breakfast – if you’re trying to lose, that’s about 400, if you’re maintaining, 500, and if you’re very active, 625.

You may have every excuse in the book as to why you’re a breakfast skipper – too busy, not hungry, saving calories for a splurge later in the day – but the bottom line is that skipping your morning meal is terrible for YOUR BOTTOM LINE.

How can you make breakfast work for you? Here are a few ideas:

- Be prepared. Keep individual baggies of frozen fruit in the freezer so you can chuck it in the blender with some greek yogurt and psyllium husks for a quick smoothie.

- Keep it simple. Whole grain toast topped with natural peanut butter and 1/2 banana. Done. That takes all of three minutes. You have three minutes, right?

- Nosh on leftovers. Breakfast doesn’t have to be ‘breakfast’ food.  Heat up last night’s quinoa and vegetables. Your body will just be thrilled to be getting fuel.

- Keep an emergency stash. So you ran out the door without grabbing anything for breakfast…but you remember you have a little bag of almonds and dried apricots in your bag. Try to keep a small meal in your purse or your car that you can fall back on in a pinch.

- When you feed your kids, feed yourself. Obviously this only applies if you actually have children (though you could use your pets as a cue as well). I try to sit down and eat with my children in the morning. It forces me to slow down and fuel myself, and also sets a good example.

I’ve been making an effort to eat breakfast daily, and I have to say I feel much better when I do – and I notice my children eat better when I sit down and eat with them.

So, are you a breakfast eater? If so, what are your go-to eats? If not, what’s your excuse? Spill in the comments!

Back in the day, we had simple terms to describe our eating habits. Herbivore, carnivore, omnivore… Simple. In our culture today, there are so many in-betweens and different words to describe certain ways of eating, in can be a bit overwhelming. In the end, the choice is yours. Eat as you see fit for your personal preference and ethical beliefs!

Omnivore- People whose diets consist of both plants and meats.

Vegetarian- Sort of a catch-all term for those who eat mostly plant-based foods. Some vegetarians choose to not eat meat, but allow dairy. Some eat fish. There are many different types of vegetarians.

Vegan- A person who eats strictly plant-based foods. Vegans eat no animal foods at all – no dairy, eggs, fish, poultry, pork, or meat. Many vegans also choose to abstain from eating any foods prepared with animal-derived ingredients, such as gelatin.

Flexitarian- A sometimes vegetarian. Flexitarians choose to eat mostly plant-based diets, but do consume the occasional serving of animal products, whether it be for health reasons or personal enjoyment.

Pescatarian- This term describes a person who abstains from eating all meats, except for fish.

Lacto-Ovo Vegetarian- A person who eats plant foods, eggs, and dairy, but no meat, poultry, seafood, or other animal foods.

Raw Foodist or Raw Vegan- A person who eats only food that is not heated above a temperature of approximately 115º Fahrenheit. Raw foodists believe that enzymes and other vital components of plant food are destroyed by heat.

Macrobiotic- The macrobiotic diet includes unprocessed vegan foods, such as whole grains, fruits and vegetables, and allows the occasional consumption of fish. Sugar and refined oils are avoided.

Fruitarian- A person who eats a diet comprised only of fruit, nuts, and other self-reproducing plants that are not destroyed in the process of being eaten; for example, when we eat a carrot, we eat the whole plant and the carrot cannot reproduce itself, but when we eat an apple, the apple tree continues to live and produce more fruit.

Phew. All these big words are making my head spin. What term best describes your eating habits? What are your reasons for your choice? Favorite foods or recipes? Share!

This article was first published in December of 2009, and we felt like it deserved another spin, so take it away Heather!

I would be willing to bet that if I sat down to dinner with almost any one of you, I’d be finished with my plate before you had a chance to cut your meat.

I am a speed eater. I literally inhale my food. By the time I realize that I’ve almost cleaned my plate, I have to bring my jaw to a screeching halt and start taking minuscule bites to let everyone else catch up. Which gets old after a bit, and then I just proceed to polish off my food.

I can’t remember a time that I DIDN’T eat fast. My dad, my brother, and I all eat like ravenous wolves -  heads down, knife poised to push the food onto the ever waiting fork, one eye locked on the last piece of bread sitting in the basket.

Over the years, our excuse has been that we are a commercial fishing family. I won’t bore you with too many details, but basically, our meals are prepared and eaten in between sets (the time between when you put the net out to catch the fish and then bringing it back in). And this explanation has always made sense to me. My grandfather, who is a retired fisherman, also eats like someone is just standing in the wings waiting to snatch away his food at any minute.

Here’s the problem: I haven’t been on a fishing boat in almost 17 years.

So I guess that excuse kind of just went flying out the window. And besides being just, well, EMBARRASSING, eating too quickly is also  not a healthy habit.

Lately, the ridicule from my husband people in my life (‘where’s the fire!’ or ‘no one’s going to take it away from you’ or ‘did you even TASTE that?’) has started getting obnoxious. Especially because I know it’s true.

I decided to read up on WHY eating quickly is unhealthy, and how to train oneself to eat slowly.

First, why is fast eating a no-no?

- Leads to Overeating: Basically, it takes your brain twenty minutes from the time you start eating to send signals of fullness. So, maybe a half of that sandwich would have been enough, but whoops! I ate the whole thing, plus a bag of chips and a cookie.

- Can lead to Obesity: See above.

- Affects Digestion: Digestion begins in the mouth, people. As in, the more you CHEW your food, the easier it is to digest. The act of chewing actually triggers the rest of the digestive process.

- Can Cause Heartburn:  Speed eating has been linked to gastroesophageal reflux.

Through research, I keep running into the term ‘mindful eating’. Mindful eating is pretty self explanatory – slowing down and THINKING about your food, enjoying the different flavors, textures and smells, savoring your meal.

Mindful eating takes practice. It may sound silly, but if you’re like me and have spent your life inhaling your meals, slowing down your rate of consumption will not be an overnight endeavor.  Here are a few simple ideas and tips:

- Practice mindful eating with dessert. By the time most people get to dessert, they’re no longer hunger. At this point, you can really sit back and reflect on what you are eating.

- Don’t let yourself get too famished.  Nothing makes you eat faster than feeling over-hungry.

- Put your fork down between each bite.

- Chew your food. A lot. A good tip: you should not be able to tell what you are eating by it’s texture in your mouth.

- One article I read even suggested turning down the lights, lighting some candles and putting on soft music while you eat.  Feel free to try that if you want – but I don’t want to make out with my food. I just don’t want to eat too much!

During this holiday season, I am going to try to put some of these ideas into practice.  And who knows? Maybe I will be the last one at the table this year. And not just because I’m working on thirds!

I’m a huge fan of chips. They’re the perfect blend of crunchy and salty that makes my mouth happy happy. I mean, seriously, what’s better than a nice crunchy chip when the snack craving hits? Sadly, my beloved chips have become an infrequent luxury rather than my go-to snack since I began following a healthier way of eating. That’s why I always get really excited when I find a chip that I can easily fit into my eating plan!

As I was driving to work few weeks ago, I spotted a delivery truck on the freeway for a chip I’d never heard of before called The Better Chip. I hopped online as soon as I had computer access to check out their website. I didn’t see any retailer locations listed for my home state of California, but figured there surely had to be since I’d seen the delivery truck. I sent them an email inquiring about locations and they were kind enough to hook me up with some free samples and a couple of goodies to boot (t-shirt & reusable shopping bag)! How cool is that?!

In case you can’t read all of the flavor names in the photo, here are the samples I received:

• Red Pepper and Salsa Fresco
• Jalapeno and Sea Salt
• Sweet Onion and White Cheddar

These chips are actually a tortilla chip rather than a potato chip. They’re made from a combination of fresh produce (onions, peppers, and jalapenos) mixed with while corn masa. You can actually pronounce all of the items on the ingredients list which makes them even better, in my opinion. The best part, they’re tasty, too! They definitely have a wonderful flavor without any artificial taste thanks to the fresh produce they use when making them. Each 1 ounce (28g) snack size bag comes in at 3 PointsPlus value on Weight Watchers. For those on other eating plans, they are 130 calories per bag. Check out this photo of the Sweet Onion and White Cheddar flavor.

Now, I’ll be the first to admit that the serving size is pretty small (about 9-10 chips). To me, that fact is definitely outweighed by all of the other great stuff these chips bring to the table (pardon the pun). Here are just a few of them:

• Made from 100% natural ingredients with no preservatives
• Each chip contains 40% produce (onions, peppers, or jalapenos)
• Gluten Free
• Cholesterol Free
• Made from Non-GMO Ingredients
• Contain no animal bi-products
• Made in a completely nut-free environment.

These chips aren’t available nationwide yet, but hopefully they will be soon! You can check out their website to see if they’re in your area yet. If they are, I would definitely encourage you to give them a try. If not, and you don’t mind buying a large quantity, you can get them on Amazon. You can also like The Better Chip folks on Facebook to get all of their latest news and updates.

Speaking of food, have you checked out our new Shrinking Kitchen site yet? If not, please do! Please take a minute and be sure to go by and like our new site on Facebook, too. Thanks!

Disclosure: I received free samples of this product for the purpose of this review. No monetary compensation was received for this review. As always, all opinions expressed are entirely my own.

Hiddey Ho- it’s the eighth week of our challenge, with only one week to go.  Where did the time fly off too?  Yes, you have one week to kick it into high gear and to finish strong.  How are you doing?  Have you been doing your ‘thang and watching the numbers shrink on the scale?  Has your journey been a little tougher than you thought?  Have you encountered any struggles along the way?  (yeah, MYSELF).

Anyhoo, today we weigh-in/check-in.  Step on your scale, record that number, blog about your past week and share the link in the comments section below.  Really, that’s it.  Since it’s the eighth week already, I’m pretty sure ya’ll are old pro’s at this by now : ).

Our Fitness Challenge

Our fitness challenge is the same each week. We’re asking you to do either 20 minutes of vigorous exercise three times weekly OR 30 minutes of moderate exercise five times weekly. Are you getting your weekly quota of exercise in? Be sure to let us know how it’s going!

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Also, because I’m nosey I want to get to know ya’ll better, could you leave one interesting tidbit about yourself in the comments?  I know weirdo.  Thanks and Happy Shrinking!!!!

P.S.- Who is participating in the 52 Small Changes / One Year to a Happier and Healthier You challenge?  Let me know how it’s going for you.

P.P.S. – Have you checked out Shrinking Kitchen yet?  If not, run and do it NOW.  Shrinking Kitchen is our new site where we are posting recipes, recipes, and more recipes!

Today, I feel like I need to talk about water. Partly for you all, and partly as a reminder for me.

I have to admit, I am pretty much the worst at remembering to drink water. And when I do, I don’t like it. My normal scenario is basically realizing that I haven’t had any water all day at um…about 9:00 pm. Then I guzzle as much as I can handle, knowing I’ll be up several times during the night to visit the bathroom.

True story, guys. Right now I’m staring at a massive glass of water – the first water I’ve had all day. Yikes.

So right now, I’m going to try to scare myself into drinking more water.

Maybe it’ll help you too!

Water is important because:

• Water protects your tissue, spinal cord and joints.
• Water helps your body remove waste.
• Water aids in digestion.
• Water prevents you from becoming dehydrated.  Being dehydrated is bad, okay?

How do you know if you’re getting enough water? There are many different ideas – the old 8 glasses a day recommendation, or that if you’re thirsty, you’re already dehydrated.  I’m sure drinking 8 glasses a day is ideal, but realistically, doesn’t always happen. Basically, if you’re unsure about your hydration, let your pee be your guide. The clearer, the better.

Now, the tricky part. You know you need more water, but ugh. It’s boring. And inconvenient.

But it doesn’t have to be. Make it more appealing, people!

• Spruce it up with sliced lemons, limes or cucumber slices. Or, if you’re feeling really fancy, fresh herbs, like rosemary or mint.
• Find yourself a special vessel (I rhymed that – you’re welcome). It doesn’t have to be fancy – my two faves are my Sigg bottle and a huge glass I saved from the recycle bin at my old job. Seriously. It’s huge – something like 28 ounces – and for some reason, encourages me to drink more.
• Leave water in places you’ll drink if it’s convenient. For me, it’s my car. I try to leave a water bottle or two in the console of my car – I am always surprised at how much water I’ll drink when I’m shuttling my kids around. Plus, it helps keep me away from the espresso stands.

Water. It’s so important. And with that, I’m off to pee refill my glass. Cheers!

Photo courtesy of superpco

Image: Carlos Porto / FreeDigitalPhotos.net

By now, I’m sure most of you know that the USDA has gradually been decreasing the recommended daily allowance of sodium over the past few years.  As of 2010, the current recommendation for everyone, including adolescents over the age of 14, is preferably around 1500mg, but no more than 2,300mg (about 1 teaspoon) of sodium per day.   However, according to the Centers for Disease Control (CDC)  most Americans currently consume about 50% more than that coming in at around 3400mg on average.  What’s even scarier than that?  Nearly half of adults fall into a category with an even more restrictive allowance less than 1500mg!  What makes up those categories?

• You are 51 years of age or older.
• You are African American.
• You have high blood pressure.
• You have diabetes.
• You have chronic kidney disease.

Regardless of which category of sodium allowance recommendation one falls, it’s clear we all need to focus on cutting back given the average intake.  So, what are some things we can do to limit our sodium intake?  Here are a few ideas:

• Cut back on processed foods – I know it’s really easy to fall into habit of relying on convenience foods.  After all, they are called “convenience” without reason.  The problem with most convenience foods is that they are highly processed which generally means high sodium content.  Read the labels!  One of the best ways to do this is by eating fresh foods as much as possible.
• Eat home-prepared meals instead of eating out – Again, this is another one that can be a challenge with how busy we’ve all become, but it really does pay off in the long run.  By preparing meals at home, we have more control over the ingredients used and how they are prepared.  Restaurant meals are often full of not only salt, but fat as well which is a double-whammy when it comes to healthy eating.
• Use more herbs and spices when cooking – Many people rely solely on salt and pepper to season food when cooking.  Try experimenting with adding more herbs and spices in place of using as much salt.  It’s a great way to increase flavor without adding salt.  Be sure to look for salt-free varieties when buying seasoning blends.
• Watch out for unsuspecting sources of hidden sodium – There are many foods that can be high in sodium that might come as a surprise.  Always be sure to read the labels on foods like condiments,  strong cheeses like gorgonzola, canned soups & vegetables, breakfast cereals, baked goods, etc.
• Look for low sodium options whenever possible – There are some foods like soy sauce, canned soups, etc. that can be ridiculously high in sodium.  However, these days there are lots of low/lower sodium options available on the market.  The lower sodium options are often still very high in sodium, so use sparingly.

As with anything on our journey to a healthier lifestyle, we need to educate ourselves to ensure we are making the best possible choices for ourselves and our families.  Yes, it takes forever a little extra time to read labels at the store, but it’s well worth it in the long run!

Do you have any other creative ways for reducing sodium?  If so, please share them in a comment!

Today’s “review” is a different review of sorts. It’s not really for a specific product, per se, but rather for a type of food.

How about I just stop beating around the bush and tell you about it, m’kay? M’kay.

I’m a big fan of rice. When I was growing up, I used to come home from school, throw my backpack on the counter, and then make myself 4 servings some Minute Rice with a crap ton of butter. Hellooooooo, afternoon snack.

Oh, how my ways have changed. I still love rice and would have it every meal if I thought my husband would be o.k. with that. But instead of the way I used to eat it, we made the switch to brown rice long ago.

I do enjoy brown rice more than white rice now. There’s only one problem:

There’s a big difference between cooking rice in 90 seconds and cooking rice in 50 minutes.

My solution? Pre-cooked brown rice from the freezer section!

While I’ve read about frozen rice before, I’ve never been able to find it where I shop. Well, I finally found it last week! I don’t know if it’s a new product or if I’ve just been completely oblivious up to this point (very likely), but I may have squealed in the freezer section.

While it is a little pricey, it’s perfect for those nights that brown rice is on the menu but I’ve forgotten to cook it. I just pop a pouch into the microwave and three minutes later, I have a steaming bowl of brown rice.

Does anybody else use pre-cooked frozen rice? Am I the last one on this bandwagon (again…very likely)??

Image: Ambro / FreeDigitalPhotos.net

Have you looked at the calendar lately?  If you haven’t, then you might be as shocked as I was last night to realize that Valentine’s Day is just FIVE days away!  While the big day may be right around the corner, there’s still plenty of time to find that perfect gift for that special someone in your life, or to give them ideas for gifts for YOU!

Given that February is also American Heart Month, I thought it would be fun to look at some Valentine’s Day gifts that aren’t chocolate, candy, or calorie-laden.  These are some gifts that will not only help celebrate the occasion, but can also help the heart of you or your loved one.  How cool is that?!

Image: Fitbit

The first gift idea I thought of was a Fitbit activity tracker which retails for $99.  This little gadget is a pedometer on steroids.  I have one of these and love it!  It’s a constant reminder to me to get moving which is great for the heart!  It tracks steps taken, distance covered, calories burned, and it will even display floors climbed in the new Ultra model which now includes an altimeter!  Free website access is included with the purchase (no additional subscription required) which can be used to set goals, track foods, etc.  You can even link it with some of the most popular smartphone apps like MyFitnessPal, LoseIt,  RunKeeper, Endomondo, etc.  Check out the one in the middle in the photo above.  To make it even more romantic, it’ll even display a flower each and every day to boot.

Image: Apple

For an idea a little more budget-friendly idea, how about an iPod Shuffle which retails for $49.  You can load it up with some great workout tunes for your favorite runner, cyclist, or even for them just to dance off some calories.  If you’re willing to shell out an extra $10 for expedited shipping, there’s just enough time to even get a custom message engraved on it for your loved one and still have it by Valentine’s Day!  The husband of one of my best friend’s got her a Shuffle a couple of years ago for Valentine’s Day and had something along the lines of “Candy for your ears” engraved on it.  I thought it was an awesome idea!

Image: Shrinking Kitchen

On a really tight budget?  How about making your Valentine a nice healthy dinner to celebrate the day?  There’s not rule that says a recipe has to have hundreds of calories to be appropriate for Valentine’s Day.  As an example, check out the lightened up Meyer Lemon Chicken recipe from our sister site, Shrinking Kitchen.  This chicken recipe is a great source of lean protein, comes in at under 300 calories per serving, but more most importantly for Valentine’s Day, look how beautiful it is on the plate!

So, those are some of my ideas for heart healthy gifts for the day of hearts!  Remember, if you must have some chocolate, grab a small piece of dark chocolate.  Dark chocolate contains antioxidants and flavonoids which make it a better choice for the heart than regular or milk chocolate.

Whatever you decide to do for Valentine’s Day, all of us here at the Sisterhood hope you’re able to spend the day with the one you love.  Happy Valentine’s Day!