You Can't Out Exercise a Bad Diet? :(

Excerpt from article by Jodi on ChickSwagger

“I just ran for 3 miles, now I can have anything I want to eat!”

Hmm, I think we have all felt at one point that we “deserved” a treat because we workout. But…you can’t out-exercise a bad diet.

Fruit Juice vs. Juice from Concentrate?

Am I the only one who feels like all the juices in stores are advertised as "No Added Sugar" or "Contains 100% daily Vitamin C requirements"? And then when you look at the ingredients, there are actually like a million items, or it says something like "Orange Juice from concentrate"? If it truly is made from 100% fruit, then what does the 'from concentrate' mean? Find out below.

Yonanas: A Healthier Substitute for Ice-Cream?

You have a sweet tooth and can't dream of given up ice cream, yet you know you want to eat right and stay healthy. Or you are lactose intolerant, but really really love your frozen dairy goodies and find yourself tolerating the pain just to have a taste. Well, there might be a solution for you.

I stumbled upon this tool called Yonanas that, as the name implies, is used to make frozen treats out of bananas. I know you're skeptical, but read a little about it first.

Why bananas?

The great thing about the banana is that it contains a lot of potassium to help replenish the body and prevent muscle cramping after exercise. And it is a fruit with only about 100 calories (depending on the size of the banana) so it is great for you. Additionally, the banana is pretty sweet so it can serve as a base for any dessert. The texture of the banana is thick and creamy when mashed, which means it sounds like it would be a great base. I already use it as a base for smoothies and shakes.

How does it work?

The bad part about the tool is it is not multi-use. So you can really only use it to make yonanas, and nothing else.

You would need ripe frozen bananas. Not black over-soggy bananas, but ripe enough to just have a dab of black. When the bananas are ripe, peel and cut them, and freeze them for about 24 hours. I would say this probably means you would need a constant supply of bananas in your freezer. If you want to mix it with other flavors, like strawberries, you'd have to freeze those too.

The tool looks like some sort of plunger. Insert a frozen banana down the chute, and push down using the plunger. Put in other frozen fruits or flavors like peanut butter or chocolate, and then plunge down as well. Make sure you have a bowl beneath the Yonana machine so that it collects the creamy goodness. Remove the chute to collect any cream that might have settled in there and scrape. That's it! Here is a video that shows how to use the tool:

Just like shakes or juices, I think this a healthy way to feel like you're eating sweet desserts without all the sugar and cream. As long as you are not putting in a large number of bananas, you would be safe with the number of calories in the yonana. I would suggest using just one banana and mixing in a few low calorie fruits as well.

Other than all that, from reviews I've read, using the plunger actually requires some work. So I would say that if you are not particularly concerned with whether it is an ice-cream or a shake,you could easily use the blender I reviewed here and make a smoothie with less effort. However, if you really do love the consistency of ice-cream or yogurt, definitely try the Yonana machine out.

You can order the Yonana machine on Amazon or at Target.

Cheers Eights & Weights!

Photo credit: kitchenappliancetech.com

Tips to Stay Fuller Longer

Food is one of or biggest issues. It's difficult to understand what to eat, when to eat, and how much to eat. The good thing is Eights & Weights is here to make the process less complicated :)

If you didn't know, there are foods out there that help you feel like you're full for a longer time. It is less about the nutrients and more about the feeling sometimes because we may have our 3 regular meals, and still feel like we need to eat even when we're really not that hungry.

So what are some of the foods you can eat or things you can do to fight that deceptive need to eat?

Chew sugar-free gum: Yes, I said that will a straight face. Chewing gum actually reduces the need to chew since you have something flavorful in your mouth. If you really are starving, that's a different issue, but if you just felt like you needed to eat, then the gum should help your brain have time to process that you really aren't hungry. Just make sure it's sugarless so you're not defeating the purpose :)

Eat your complex carbs: There is a reason we keeping forcing whole grain down your throat. Not only is it healthier, it keeps you fuller longer because it doesn't just ease through your digestive system. However, complex carbs are not only found in whole grains; you can also eat foods like sweet potatoes and vegetables to stay full. Complex carbs also tend to contain more fiber, which keeps you fuller longer and contains fewer calories than simple carbs.

Fruit it, don't juice it: When you eat an apple, do you notice you are fuller than when you buy a cup of apple juice? But somehow, the cup of apple juice seems to contain more calories because they say it is more concentrated. Hmmm... Here's what I say: Eat the apple rather than drink the juice. And if you must, blend the juice yourself. Because it comes out thicker, more satisfying, and more natural than buying it from a store. And guess what? You stay fuller longer.

Control the smells around you: When you're out, you can't really control other people, but when you're home, this is a great trick. Rather than have citrus, coffee, cupcake, or other 'foody' scents at home, stick to flowery or other non-food scents. The smell of food triggers your appetite.

Add lots of protein to your diet: You probably already know this by now: protein contains fewer calories than carbs and reduces the feeling of hunger later on. But it's not just any protein you should be targeting. Things like almonds and beans are your best bets. However, be conscious about how many almonds you eat because nuts do have a high fat content, and so eating too much could defeat the purpose.

Watch what you drink: Soda has so much sugar in it that it flows through your system pretty quickly, and then comes the slump. With the slump usually comes the desire to eat. Drinking lots of water, tea, and even dark cocoa help maintain that slow-releasing energy to keep you feeling full and refreshed.

Cheers Eights & Weights!

Photo credit: Womenshealthmag.com

Popsicle: Healthy Frozen Treat

Are you sitting at home right now craving a cold sweet snack? It is summer, and with the kind of day we had today in New York, everyone is probably running to the ice cream truck. So it is important to be prepared for days like these so you don't stack up your calorie consumption trying to stay cool. 

Desserts are tricky because we all have times when we crave something sweet and cold. So what is one way to satisfy both cravings without blowing your calorie count out of the water? Popsicles!

Per the nutrition information on www.popsicle.com, a regular orange, cherry, or grape Popsicle only contains about 45 calories. Granted, it is not loaded with protein and other healthy nutrients, but that is a very reasonable amount of calories for a sweet treat.

Not crazy about orange, cherry, or grape? There are many Popsicle brands right now besides - well - Popsicle. So I'm sure if you go to your local grocery store, you'd find a few other options with just as few calories. And if you stick to sugar free, you'd probably get even less calories. Sugar free Posicles contain as little as 15 calories.

Now, if you really want to stick to natural path, the best version of Popsicle you can have is the one you make at home. All you need to do is blend some fruit, pour it in some Popsicle trays, and freeze it. Low calories, natural, and satisfies your daily fruit and vegetable requirement. Excellente!

So if you were just sitting on your couch trying not to think of the ice cream in your freezer, maybe run to the store and get some Popsicles instead?

I found a video with a great Popsicle recipe. Try it today.

Cheers Eights & Weights!

Photo credit: Dandysugar.com