A 2-Ingredient Snack to Help You Lose Weight

POPSUGAR shared that this avocado-based snack will help you lose weight for two awesome reasons: it’s full of healthy fats and fiber. Consuming healthy fats and fiber keeps that “I’m full” feeling going strong, so hunger and cravings will be brushed aside, and you’ll be full for hours. Add the protein, crunch, and saltiness of sunflower seeds, and this snack is a weight-loss superstar. It also helps that you can whip it up in two minutes.

  1. Cut an avocado in half. Use the side without the pit, and save the other half for later since the pit can help keep the green flesh from browning.
  2. Sprinkle one tablespoon of salted sunflower seeds in the middle.
  3. Use a spoon to scoop out bites right out of the avocado peel. You don’t even need to bother with dirtying a dish.



Why Can’t I Lose Weight?

Jenny Sugar wrote for POPSUGAR that whether it’s the Freshman 15, breakup weight, baby weight, or can’t-stay-away-from-the-dessert-cart weight, losing those extra pounds is not as easy as putting them on. It doesn’t matter if you have five or 105 pounds to lose, here are the top reasons most people abandon their weight-loss goals, and what you can do to prevent it from happening.

It’s Taking Too Long

Just as those pounds seemed to slowly creep on, it also takes time to slowly shake them off; coming to terms with this will make it easier to stick with your plan. Know that to safely lose weight and keep it off, you’ll only drop one to two pounds a week, so do the math and you’ll have an idea of how much time it’ll be before you’re near your goal weight. Find ways to celebrate your smaller goalsand it’ll help keep you on track.

I’m Hungry

Weight loss comes down to simple math: calories in cannot exceed the amount of calories out. If you choose high-calorie foods, you’ll only be able to have a few bites, which will leave your belly empty and unsatisfied. Eat smarter by choosing low-calorie foods like vegetables, high-fiber foods like whole grains, and foods with high water content like fruit. These foods will keep you feeling full, preventing hunger pangs.

Read more

What is Aquafaba?

Hayley Sugg writes in My Recipies  that if you eat a mainstream diet, the word “aquafaba” has probably never crossed your lips. For vegans or those with egg allergies though, it’s the ultimate game changer for recipes that usually require egg whites, and you’ve been pouring it down your sink all along.

Aquafaba, which is Latin for “water bean,” is made from the cooking liquid of chickpeas. Who exactly decided to start whipping this stuff is unknown, but several bloggers and their attempts at using it made the internet sit up and take notice. The last several months have seen vegan message boards and blogs blow up with finding new ways to use it. There’s even a Facebook group dedicated to aquafaba experimentation.Whipping it in a stand mixer results in a light fluffy foam that can be used to take the place of egg whites. It’s been seen in everything from meringues to pancakes to mixed drinks. Read more

Be strategic about your snacking picks

These should be savored and enjoyed for what they are. Personally, two butter cookies made from my grandmother’s recipe would give me more satisfaction than 10 of any other treat.

For the same calories, you get more than four times as many shrimp, and that volume alone will leave you feeling more satisfied.

Plus, the shrimp provide more protein and essential minerals, without any of the unhealthy fat or nitrates.

1 tablespoon sour-cream-and-onion dip vs. 6 tablespoons salsa – 30 calories

Besides the huge portion difference per calorie, tomato-based salsas are rich in antioxidants and vitamin C, which might help you fight off the colds that tend to get passed around at parties this time of year.

Read more

The nutrient you didn’t know you were missing

When to Eat Your Largest Meal During the Day

YMCA’S Diabetes Prevention Program

heart-and-applesqThe YMCA’s Diabetes Prevention Program helps overweight adults at risk for type 2 diabetes prevent or delay the onset by taking steps that will improve their overall health and well-being. The program provides a supportive environment where participants work together to achieve the program goals of reducing individual weight by 7% and building up to 150 minutes of moderate physical activity per week.

It’s delivered over a 12-month period in a classroom setting and can be offered in any community location to participants who meet qualification criteria putting them at risk for developing type 2 diabetes.

The qualifications:

  • ·         Adults 18+
  • ·         Overweight (BMI >25)*
  • ·         At risk for or have been diagnosed with PREDIABETES
  •  Via a blood test with one of the following results:
  1.        Fasting Plasma Glucose between 100–125 mg/dL
  2.           2-hour Plasma Glucose between 140–199 mg/dL
  3. ·          A1c between 5.7% and 6.4%
  •   Or a previous diagnosis of gestational diabetes

− If a blood test is not available, a qualifying risk score based on a combination of risk factors— family history, age, etc.

The Program is based on the landmark Diabetes Prevention Program funded by the NIH and the CDC, which showed that by eating healthier, increasing physical activity and losing a small amount of weight, a person with pre-diabetes can prevent or delay the onset of type 2 diabetes by 58% and by 71% in individuals over age 60.

The participants do not have to be Y members.

For additional information, please contact:

Katie Sivak – Director, Organizational Engagement
B.R. Ryall YMCA of Northwestern DuPage County
49 Deicke Dr. | Glen Ellyn, IL  60137
630 547-2022

Exactly How Much Water You Should Drink Every Day

water with lemonAmy Marturana share with S.E.L.F. Magazine that you’ve probably heard you’re supposed to drink at least eight 8-ounce glasses of water daily. That’s almost enough to fill a 2 liter bottle—which even the most diligent water-drinkers may find daunting. But the classic advice is not the end-all-be-all of water intake. In fact, it’s pretty misleading.

“Fluid requirements vary among individuals based on age, sex, activity level, and even where you live,” Jessica Fishman Levinson, M.S., R.D., C.D.N., founder of nutrition counseling company Nutritioulicious tells SELF. Your personal fluid requirements also can vary each day, depending on the other things you’re doing, eating, and drinking.

The Institute of Medicine recommends that women get 2.7 liters—that’s 11 cups—of water per day. Note, they don’t say you need to drink 11 cups of water a day. That includes all sources of water—from a basic glass of tap, to a cup of coffee, to the water content of the foods you eat (which, the IOM estimates, makes up about one-fifth of your daily fluid intake). If you listen to your body—drink when you’re thirsty, eat when you’re hungry—chances are you’re going to get what you need, or pretty close to it. So stop sweating the eight glasses a day hubbub and think about it this way instead:

All fluids count toward your daily intake, not just plain old H20.

According to the Mayo Clinic, the benchmark should really say “eight 8-ounce glasses of fluid,” not water, because drinking things like milk, tea, and juice contribute to your total. “Good options for hydration without added calories are waters infused with fruit and herbs, unsweetened tea, and sparkling water,” Levinson says.

Read more