If you are lucky enough to have a flexible work/school schedule, plan your day around your mealtimes (not the other way around) so that you can ensure proper nutrition daily. If your schedule is a bit more stringent, try your best to fit in all of your meals even if it means you must have a working lunch. Eating while you work is not usually recommended because it may cause you to eat too much or not eat enough and may aggravate your digestive process (i.e., indigestion). However, if this is your only option, it is better to eat than not eat at all.

Your eating schedule is very personal to you. It should start as soon as you wake up (give or take 30 minutes) and end two hours before you go to sleep. Food is energy. You need energy to do even the simplest of tasks like getting ready in the morning and commuting to work. Similarly, you need energy at the end of your day to do whatever it is that is keeping you up. As long as you stick to your schedule, allow two hours before bedtime for your body to digest food properly, and get adequate amount of sleep (ideally 7-8 hours) you can eat as late as you need to.

I have provided eating schedules  below for four different scenarios. Keep in mind these are guidelines that may need to be adjusted to reflect your personal schedule.

• Early to Rise, Early to Bed.
  6:00AM – Breakfast
  9:00AM – Snack
  12:00PM – Lunch
  3:00PM – Snack
  6:00PM – Dinner
• Early to Rise, Late to Bed.
  6:00AM – Breakfast
  9:00AM – Snack
  12:00PM – Lunch
  3:00PM – Snack
  6:00PM – Dinner
  9:00PM – Snack
• Late to Rise, Early to Bed.
  10:00AM – Breakfast
  1:00PM – Lunch
  4:00PM – Snack
  7:00PM – Dinner
• Late to Rise, Late to Bed.
  10:00AM – Breakfast
  1:00PM – Snack
  4:00PM – Lunch
  7:00PM – Snack
  10:00PM – Dinner

The key is making sure your work/life schedule fits into your eating schedule and vice versa. When you achieve this, it will be easy for you to follow and adapt your eating schedule as your life changes. Ergo, sustainable weight management!

Sasha

I lost a massive amount of weight. I was 235lbs now I’m 190lbs. I’m still working on going a little lower. However, I’m looking to tone up. I know we only spoke a few times but I just want to thank you. I took a lot of the information you gave me and put it to work.

Congratulations and you are very welcome!

Sasha

Drink more water. The U.S. Bureau of Labor Statistics reports that the average American spends $944 per year on beverages. Drinking anything other than water can really add up. Skip your soda and switch to water. You and your wallet will feel better.
Eat at home. Perhaps it seems obvious that eating in will save you money, but to put it in terms of dollars, the average person spends $2,668 per year on food outside of the home, according to the U.S. Bureau of Labor Statistics. That number goes way up if you live in a metropolitan city.
Make a shopping list and stick to it. Know what you need before you go to the store (any store!). Don’t stray from the list or be tempted by things that catch your eye.
Always opt to walk. Avoid using your car and even public transportation, as both will cost you a lot. If you can, you should always choose to walk. The average person spends $2,384 per year on gas, and $538 per year on public transportation, according to the U.S. Bureau of Labor Statistics.

The lesson to be learned in that you have to be smart about eating and living smart. If you put some extra thought into your lifestyle choices and revamp them in a smart, healthy way you can keep costs low. So make the conscious effort to eat and live healthfully and don’t worry about breaking the piggy bank!

Sasha

Whether your goal is to lose weight or maintain a healthy lifestyle, you should limit the amount of times you eat out or order food. The purpose of this is not to torture or restrict you but rather to allow you to have a better grasp and control over the exact ingredients, portions, calories, and quality of the food you put into your body.

There are several benefits associated with preparing your own meals. For the purpose of keeping this post short, simple, and sweet I have only outlined three.

• Personal. You will simply feel better. Eating good quality meals that you prepare yourself will give you natural energy and will make you look and feel younger!
• Health. Food directly affects your health. When you make things yourself you have all the power – that is, if you have taken the time to read Nutrition Facts labels and have brought only the best quality food into your kitchen. Making good food choices reduces health risks and promotes proper bodily function.
• Economical. If you tend to eat out often, a month’s worth of healthy groceries will be less expensive, especially because you are now able to stretch food out for a longer period of time since you are eating smaller portions.

So next time you find yourself reaching over for the takeout menu, think twice for a better quality life!

Sasha

People often ask me to tell them the “secrets” to weight loss and expect me to respond with an extensive workout routine consisting mostly of running. I can only laugh because my weight loss journey cannot be credited at all to running! In fact, the few times I attempted to run during my journey I felt as though I would keel over and die. I did not become remotely open to running until after I lost weight and became more physically fit but even then I would run on the treadmill for no more than 3 minutes while holding on for dear life.

About two months ago I felt ambitious enough on the treadmill to run for 3 minutes but this time without holding on. It felt good but I never tried it again. For the past few days, however, I found myself having that same ambitious urge to run so I finally decided to test the waters in the comfort of my own neighborhood.

It was my first running experience in nature and – more importantly – lasting longer than 3 minutes. I ran a few laps around the block for almost half an hour. Though I took a few breaks I felt great and was really proud of myself in the end. Having had such a positive experience, I plan on incorporating running into my routine more regularly. To think I used to hate running; really, who would have thought?

Sasha

Enter: vegetable chips. They are crispy, crunchy, and healthier to boot! But I do not mean the pseudo vegetable chips that come in carrot, spinach, and tomato flavor. These chips are much more exciting – exotic, to be exact. The product I will be reviewing today are Terra Exotic Vegetable Chips. Below are the nutrition facts for the Original flavor.

Nutrition Facts (Per Serving / Serving Size = 14 chips)
Calories 150
Calories from Fat 80
Total Fat 9g
Saturated Fat 1g
Trans Fat 0g
Cholesterol 0g
Sodium 50mg
Total Carbohydrates 16g
Dietary Fiber 3g
Sugar 3g
Protein 1g
Vitamin A 8%
Vitamin C 8%
Calcium 2%
Iron 2%
Ingredients:  Seasonal mix of root vegetables (sweet potato, parsnip, batata, taro, yuca), canola oil and/or safflower oil and/or sunflower oil, beet juice concentrate (for color), salt.

Trade those boring, greasy chips for Terra Chips at your next get-together. These colorful chips add a festive adornment to any party tray. Their appearance will definitely give your guests something to talk about unless of course their flavor leaves them speechless! Terra chips are thin, crunchy, but not at all greasy; mildly salted with a hint of sweetness; very light but full of flavor.

At first I thought the assortment of root vegetables would taste as weird as it sounds – especially all in one bag – but, as the bag states, there is something quite exotic in flavor that makes these chips so deliciously addicting. Plus, how often do you eat taro or parsnip or yuca or batata? Probably not very often. Each vegetable adds a distinct flavor that blends well together to form a rockin’ party in your mouth!

Besides the flavor and unique assortment of vegetables used, these chips contain more than half as much sodium as your average traditional potato chip and three times more fiber! The downfall – and it is a major downfall – is that they are not baked. Thus, although a bit healthier than traditional potato chips, they are not entirely healthy.

For this unfortunate reason, I rate this product 3 cupcakes. To turn my frown upside-down Terra should create a baked variety of these chips, although they probably will not taste nearly as good. Nonetheless, every once in a while you will find me munching on a bag of these, which will be my guilty pleasure until I find the time to make my own exotic vegetable chips or at least a healthier pre-made option. Any suggestions?

Fit Foods Rating: 3 cupcakes

Sasha

I first heard about Slice around the time of its Grand Opening in December 2009. Created by a fellow Cornellian, Slice caught my eye not only because I looove pizza but also because I had been looking for a pizza shop that was healthy yet affordable. I went to Slice West Village for the first time in May but it was so good that I had to go back. That, and the fact that they recently obtained a sidewalk seating permit. I went for the second time last Friday evening. Though I did not get to sit outside I was quite satisfied sitting right at the window. Before discussing my experience I will first provide you with a bit of background about the restaurant.

Slice, The Perfect Food is a pizza shop that specializes in fresh pizza made to order using organic and all-natural ingredients. They also cater to special dietary needs and food allergies by having gluten-free, lactose-free, and wheat-free options available. But wait, there is more! Slice currently has a “Pay It Forward with Slice” Program in which they partner with schools and companies to provide free pizza parties and health seminars that aim to teach children in less fortunate schools about health and wellness. In the inventors’ own words: “We look forward to putting a smile on all kids faces, one pizza at a time.” How’s that for social responsibility?

Ambience. The restaurant is cozy and earthy yet polished enough so as to not make you feel as though you are in a forest. It has natural elements like bamboo table tops, natural/dim lighting, and earthy decor (use of wood and even a mini vase of fresh flowers at each table). At the same time it has a modern element as it is very clean-cut and simple. This juxtaposition of contrasting elements works beautifully and makes the space quite inviting. [Don't mind the elaborate description; I majored in Interior Design after all. ]

Menu. One of my favorite things about this restaurant, besides the food of course, is its nerdy menu. It has a quirky feel that takes me back to Cornell – my home away from home. The menu is set up so that the appetizer section is labeled “Prerequisites,” the entrée section is labeled “Core Curriculum,” and the drink section is labeled “Extracurricular.” This is a very unique feature that ties in with their logo of a perfectly sliced pizza (which by the way carries into the way they cut their slices into four equilateral triangles) and of course their name. Call me a nerd, but it works for me!

Food. I started with their bruschetta composed of tomatoes, red onions, basil, sundried tomatoes, balsamic vinegar, and olive oil served with honey whole wheat pita bread triangles. This tasted pretty good considering the fact that I do not care too much for red onions (next time I will remember to order without). I liked that it was not heavily dressed with oil and vinegar; it was just right. The pita triangles were very tasty as well; they were lightly toasted, which added some warmth to the dish. I tried the “Novice Pesto” slice this time (the first time I had the “Intermediate Goat Cheese” slice which was good). It had vegan basil pesto, part-skim organic mozzarella, sundried tomatoes, and fresh basil on a thin herb crust. Delicious is not even the word to describe it. I loved the crispy thin crust, the great combination of wholesome ingredients, and the richness in flavor. It was really good! So good that writing about it makes me crave another slice.

I really enjoyed my experience at Slice. Everything – from the ambience down to the food itself – came together harmoniously. What’s more is that I was able to enjoy this filling and very satisfying dinner for roughly $10, which in the healthy food realm is quite a bargain. My only issues are with signage and service. The current signage – or lack thereof – makes Slice easy to miss so pay close attention because you are liable to walk right by it. Also, the service was a bit slow considering the little amount of people in the restaurant at the time. I did not mind it though because I was in no hurry. However, I cannot imagine how much slower it would be at its busiest. But I guess that’s the small price to pay for great quality food.

Buon Appetito!

Sasha

Put down the Wheat Thins and check out the product I will be reviewing today: Kashi Heart to Heart Whole Grain Crackers. Below are the nutrition facts for the Original flavor.

Nutrition Facts (Per Serving / Serving Size = 7 crackers)
Calories 120
Calories from Fat 30
Total Fat 3.5g
Saturated Fat 0g
Trans Fat 0g
Cholesterol 0mg
Sodium 85mg
Total Carbohydrate 22g
Dietary Fiber 4g
Sugars 0g
Protein 3g
Vitamin A 25%
Vitamin C 25%
Vitamin E 25%
Vitamin B6 25%
Vitamin B12 25%
Iron 10%
Folic Acid 25%
Ingredients: Whole Grain Wheat, Expeller Pressed Canola Oil, Plant Sterols, Sea Salt, Decaffeinated Green Tea Extract, Decaffeinated White Tea Extract, Alpha Tocopherol Acetate (Vitamin E), Grape Seed Extract, Ascorbic Acid (Vitamin C), Natural Mixed Tocopherols for Freshness, Beta Carotene (A Source of Vitamin A), Pyridoxine Hydrochloride (Vitamin B6), Vitamin B12, Folic Acid.

This product is great not only because it is actually composed of whole grain wheat (unlike many impostors) but also because it is low fat and contains no saturated or trans fat. Compared to similar products like Triscuit Crackers, these whole grain crackers contain less fat, more fiber, more vitamins and minerals, and half the sodium! Apart from their wholesome ingredients, these crackers taste so good! I love the Roasted Garlic flavor the best. They are so crunchy and flavorful that I use them in place of croutons in my salads.

These crackers will potentially pose a problem for those used to eating refined crackers or sensitive to certain tastes because the flavor and texture may take a little getting used to. But once that passes, you will surely be hooked! I rate Kashi Heart to Heart Whole Grain Crackers 4.8 cupcakes.

BONUS: Allergic to wheat or gluten? Try Mary’s Gone Crackers Original Seed Cracker made from brown rice, quinoa, flax seeds, and sesame seeds. These tasty crackers are an awesome wheat-free and gluten-free option.

Fit Foods Rating: 4.8 cupcakes

Sasha

Since we should be eating every three hours, we need to be sure to lessen our portions so as to not overwhelm our metabolism. This is where the perfect plate comes in. According to the half-plate rule, we should eat on an eight-inch plate where half of the plate contains non-starchy vegetables, one quarter contains carbohydrates, and the last quarter contains protein. This not only controls portion size but also guarantees a well-balanced meal. So before you dig in to your next meal, make sure your plate is “perfect.”

Sasha

The Nutrition Facts label can be quite intimidating and downright confusing. Use the following guidelines to learn how to read labels with ease.

Start at the top. The first thing listed is the serving size, the specific quantity equal to one serving. The amount of servings per container is important to note because all data on the Nutrition Facts label is skewed if more or less than one serving is consumed. For example, eating two servings of a 300-calorie product will add up to 600 calories. To put things into perspective, that is half of the total caloric intake for someone following a 1200-calorie diet. Yikes!

Check calories. Calories are our source of energy per serving. Our body needs energy in order to function properly so we should not be afraid of them. Just as the amount of calories vary per product, caloric intake varies per person making eating a very unique experience for everyone. To maintain weight, we should consume as many calories as our body burns at rest. To gain or lose weight we should consume more or less calories respectively. [BONUS: Check calories from fat. How much fat is really in our products? If there are 200 calories per serving and 150 calories from fat then 75% of calories are from fat.]

Limit this. Fat should be limited but not eliminated from our diet because some fats are actually very good for our health. Unsaturated fats are good. Monounsaturated (Omega 9) and polyunsaturated (Omega 3 & Omega 6) fats are liquid at room temperature and increase HDL (good cholesterol). Saturated and trans fat are bad. Saturated fats are solid at room temperature and increase LDL (bad cholesterol). Trans fat is partially hydrogenated oil found primarily in packaged snack products because it makes them last longer. Seek products that are low in saturated fat, low cholesterol, and no trans fat. Sodium, which when consumed in high volume may lead to high blood pressure, should also be limited.

Look for this. Fiber is an extremely important part of our diet. It keeps us feeling full longer, lowers the fat and sugar content in our blood, regulates bowel movements, and decreases our risk of developing a number of diseases. Because of this, seek products that are high in fiber. Check which vitamins and minerals are present in the product. Like fiber, these nutrients provide great benefits for our bodies. Products with a good source of these nutrients fulfill 10-19% of our daily value. Products high in these nutrients are even better because they fulfill 20% or more of our daily value.

Read ingredients. Ingredients are the building blocks of our products so it is extremely important to take note of what goes into the making of the food we eat. As mentioned in previous posts, each ingredient is listed by volume in order of predominance; the first ingredient is most prevalent and the last ingredient is least prevalent in the product. Because of this, avoid products containing the words sugar, syrup (especially high fructose corn syrup), partially hydrogenated (trans fat), enriched, and salt in the first five ingredients. Each ingredient should be simple, natural, and easy to pronounce.

Don’t forget the fine print. The data on Nutrition Facts labels is based on a 2000-calorie diet, meaning we should consume more or less than the quantity specified per serving depending on how many calories we each intend to consume daily. Note that altering serving size will also skew the amount of nutrients consumed.

So that’s all there is to it. Easy, right? Okay, maybe not. Just remember that practice makes perfect so read every label and sooner or later you’ll be a pro!

Sasha