We've all been there: you try to eat healthy Monday through Friday, but then blow it on the weekend. A University of North Carolina at Chapel Hill study revealed that adults take in an extra 222 calories -nearly 15% of the number of calories an average women needs each day- over the course of the weekend (including Friday). This is why we created this "Healthy Weekend Challenge", it will help you stay on track and prepare you for next week! Are you in?
- Get some rest and sleep. Don't start next week tired. Rather than cramming in a bunch of activities this weekend, take time to rest and sleep at least 7-8 hours each night.
- Splurge in a healthy way. Some weeks feel longer than others, and you might feel like you need a little bit of a splurge, and by all means, go for it!! Make sure you splurge in a healthy way. Always choose the healthier options.
- Make a meal plan for next week. Eating well is so much easier when you have a plan. Planning meals helps you manage your time better and makes meal preparation easier. Eliminate last minute stress and plan ahead of time.
- Squeeze in a longer workout. Since you have more time it will be easier to add some extra minutes to your workout.
- Stick to one cheat meal. Remember, its a cheat meal not a cheat weekend.
- Get outdoors. Spending more time outdoors can help with weight management, reduces risk of developing Alzheimer's disease, diabetes, heart attacks and some forms of cancer. You also have more opportunities for social interactions, which may improve mental well-being.
- Enjoy a glass of red wine. Red wine, in moderation, has been long thought of as heart healthy. The alcohol and certain substances in red wine called antioxidants may help prevent heart disease by increasing levels of high-density lipoprotein (HDL) cholesterol, (also known as "good cholesterol") and protecting against artery damage.
International Sushi Day is upon us and every year sushi is becoming more and more popular. It is looked at as the healthier choice of take out, date night, or girl’s night out. However, as healthy as it might sound, some maki sushi rolls can be loaded with more calories and fat than a cheeseburger!
Use these tips to keep your rolls tasty but still nutritious:
1. Ask for Brown Rice: Although this option only saves you a handful of calories, it is the whole grains that make it healthy. Whole grains have been proven to be heart healthy and protective!
2. Skip on Tempura or any fried rolls: Fried anything is filled with extra calories and fat. You can still eat your favorite rolls by asking the restaurant not to deep-fry it.
3. Choose Veggies: Vegetables rolls, such as avocado, cucumber, shiitake mushrooms, and many others only offer heart healthy goodness while keeping the calories low.
4. Eel is an ill choice: Eel is very high in calories and fat, and although it is delicious, limit yourself to this roll once in a while.
5. Be Selective on Spicy Mayo: Spicy Tuna rolls are delicious and tuna is a great choice, but when drenched in mayo it becomes a waste of calories.
Try this Healthy Spin on your Favorite Sushi Roll at Home:
Ingredients – Serves 3:
- 3 sheets of nori
- 170g/half a cup of quinoa
- 3 tbsp thick greek yogurt
- 2 carrots, grated
- Half green pepper, sliced
- Half a salmon fillet, cooked