Biggest MOTIVATION for stress free food COMBOS!

This is by far one of my ALL TIME FAVORITE food COMBO motivational photos!
(From Oxygen Magazine for Women, which is an amazing magazine!)

Really what this photo says to me is "Keep it Super Simple," which is what I have done for years and works well, especially when life is busy and stressful...when is it not busy and stressful?

WHAT DO YOU LIKE MOST ABOUT THIS PHOTO.......

Leave a comment and let me know, I look forward to hearing from you! 

Salads, endless possibilities!!

Today for lunch I had a new salad. I was a little scared, but it actually turned out to be great!

Spinach Leaves
Cashews
Flax seed
String Cheese
Rasberry Vinegarette
*sides are a sweet potato and pear
Water

How far can $10 go?

Last week i got a grilled chicken salad and a large unsweet tea from a fast food restaurant for $10.

It gave me a salad fix, and was moderately good. It is a better option than a burger and fries for sure!

Today, in the same amount of time, again for the same $10, i got salad supplies for the entire week!!!

Check out the pic from my lunch today!!

In the salad: prepared lettuce, half an avacado, almond slivers, deli turkey, strawberries, and rasberry vinigarette! YUM!!

And, I am stuffed!! :)

FAST LUNCH, without FAST FOOD!

Friday during lunch, I really wanted something easy and pre-made for lunch. However, I didn't want fast food. I wanted something like a salad. I was a little stumped though, and wasn't sure where or what to get.

I hadn't had any fruit or vegetables for over 24 hours, and I was staring to feel that my body was lacking energy, and was feeling a bit run down. 

So, I thought to myself, I could go around and find a place that had a salad, or I could spend the same amount of money and get everything I wanted...at the grocery store.

So I whipped into the grocery store...and to my surprise, hardly anybody was there. So I ran in, grabbed a pre-made salad, some fruit, and a diet soda...and was out quicker than if I had driven through the fast food drive in. WOW! I was impressed with myself.

So here is what I picked up. It was a chef salad of sorts with lettuce, tomatoes, cucumber, ham, and cheese, with buttermilk ranch. It wasn't exactly my favorite salad ever, but it was a much better option than a burger and fries, AND my body started to feel better within a few hours. 

I hope this gives you motivation to think outside the box, and sometimes it takes less time, and we spend less money, on something that we would have never thought would work out so well!

Comment, message me... I look forward to hearing from you!
-Deidra

Sweet!!

Lately, I have noticed that I have a really hard time eating enough vegetables. Sometimes the preparation takes too long, and sometimes I don't think about taking canned vegetables to work. 


And then I had an idea! What if I take a sweet potato, or yam, to work with me, microwave it, and EAT IT!

I found a super easy, portable vegetable...it stays fresh, easy to carry, stores for a long time, and all you have to do is poke holes in it and microwave it for about 2-5 minutes.

So I tried it all week, and I'm hooked!!  It is SO EASY!

I poke holes in it with a knife or fork, microwave for 2-5 minutes, cut in half after it is fully cooked, sprinkle a little bit of salt and butter, mash, and EAT!

 -Deidra

POUNDS & POUNDS OF SUGAR!!

So a 12 ounce can of soda has 39grams of sugar in it, roughly. That may not seem like a lot to many people, but to me it is "sugar hell!"

I can tolerate other forms of sugar, but I DO NOT do well on HIGH FRUCTOSE CORN SYRUP, otherwise known as the sugar in a can of regular soda. 

As a matter of fact, I have completely lost my whereabouts, after drinking the stuff. NO WONDER I couldn't concentrate in college!!!!!!!!!

I was pondering, "If 39 grams of sugar is in a can of soda, and a person drank a soda a day for a year, how many grams of sugar would that be?"

And then I wondered, "If we convert those GRAMS to POUNDS...how many POUNDS OF SUGAR would a person consume from just one soda a day, for an entire year?

The results were astonishing!!!!!!!!! 

Oh my goodness, I could not believe how many POUNDS of sugar I had just calculated!!!!!!!!!

And we are not even talking about the sugar in the many delicious cakes, pies, cookies, doughnuts, and other have to have's throughout the year, for birthdays, special occasions, and for holidays!

So here is my challenge to you...You tell me how many pounds you came up with, and I'll tell you if you were right!!!!

The final answer, COMING SOON!!!

-Deidra

VALENTINE'S DAY....Candy Overload!!!

Like so many of you, I am tempted beyond my will power, to eat chocolate and candy, all day, during Valentine's Day!!!

I can't say that I am unhappy about it...as I LOVE chocolate, and eat it frequently.

I hear there are so many great benefits of chocolate, especially dark chocolate. But we will save those details for another day.

Today, I want to compare some of my very TEMPTING chocolate choices. This challenge I will call "Should we steal a HEART, or should we steal a KISS?"

Here is the nutritional information:

1 serving of candy from the HEART box:
3 pieces of candy, with 150 calories, 5 grams of fat, and 22 grams of sugar.

1 serving of candy from the KISSES bag:
9 peices of candy, with 200 calories, 12 grams of fat, and 23 grams of sugar.

WOW, that is a close run....Hmmmm???

Well, if you are looking to cut down on fat and calories, then "Steal a HEART"...however, you only get 3 PIECES!



In summary, 9 pieces of chocolate versus 3 peices of chocolate dilemma... that's an EASY decision for me!!!

So my choice is, "STEAL A KISS!" 

<3's -Deidra

Name has Changed!

Some of you may notice that the blog's name has changed!

The NEW name "Piece of Cake" Fat Loss SECRETS, is much more suiting to the EASY and FAST tips on this blog. 

AND, it is much more emotionally satisfying to know that we can essentially "Have our cake, and eat it too", and still experience the enjoyment of achieving our fat loss goals!

LOSE IT!

My co-worker told me about LoseIt.com....yes I feel like I am "losing it" most of the time, but we will save that for another day!!

I'm talking about a FREE website and phone app that help you track your food....AND I LOVE IT!!!!

It is very simple, easy to use, easy to search foods and log them in, it totals your food for the day, and all of the nutritional values as well, and it has FREE registration and a FREE app for your phone!

I started using it online AND on my phone, and it is SO EASY to keep track of what I eat using Loseit.com.

I wanted to pass along this wonderful resource to others, just like it was passed along to me. ENJOY!!

http://www.loseit.com/

-Deidra

I'll have a "Skinny Bitch!"

Several years ago, when I started counting calories, I used to mix VODKA and Diet Soda.

I thought I was a genius! HaHa!

And then I saw an episode of the Playboy Show "The Girls Next Door," and when the ordered their drinks (the same as mine) they called it the "Skinny Bitch!" 

My first thought was, "That's My Drink!"


But my second thought was, "Who cares, obviously IT WORKS!"


LEAVE A COMMENT, MESSAGE ME, ASK QUESTIONS....I LOOK FORWARD TO HEARING FROM YOU!


-Deidra


Disclaimer: I am in no way, shape, or form, saying you should drink alcohol. ONLY Drink alcohol at your own risk, and observe the laws. If you do drink alcohol however, and don't want to gain weight, then perhaps this is an option for you.

BEER or LIQUOR...that is the Question!?!

Here is another comparison, gathered from www.calorieking.com. 

CHECK IT OUT!!!

Below we are comparing:

3 (12 oz can or bottles of beer) 

 VS. 

(3 oz of vodka in water or mixed with diet soda.)

Ales & Beers: Regular (5% alc.)

Nutrition Facts
Calories 458	(1914 kJ)
% Daily Value 1
Total Fat	0g	0%
Sat. Fat	0g	0%
Trans Fat	0g
Cholesterol	0mg	0%
Sodium	43mg	2%
Total Carbs.	37.8g	13%
Dietary Fiber	0g	0%
Sugars	0g
Protein	4.9g
Calcium	42.6mg
Potassium	287.5mg
Alcohol	41.5g

Liquors & Spirits: Vodka, distilled, 80 proof (40% alc.)

Nutrition Facts
Calories 218	(912 kJ)
% Daily Value 1
Total Fat	0g	0%
Sat. Fat	0g	0%
Trans Fat
Cholesterol	0mg	0%
Sodium	1mg	< 1%
Total Carbs.	0g	0%
Dietary Fiber	0g	0%
Sugars	0g
Protein	0g
Calcium	0mg
Potassium	1.9mg
Alcohol	31.5g

You make the Choice!!!!!!!!!

-Deidra

GAME TIME...Popcorn VS Chili Dog....And the WINNER IS???

My co-worker had to make a tough decision this weekend at the local university's basketball game...Popcorn OR Chili Dog?

She chose POPCORN....but she had doubts about her choice.

I gathered this information from http://www.calorieking.com/

Below are the results of comparing 4 cups of buttered popcorn to 1 chili dog.

Here are the WINNING RESULTS:

Popcorn: Butter, popped

x cup

(?) Nutrition Facts
Calories 160	(668 kJ)
% Daily Value 1
Total Fat	10g	15%
Sat. Fat	2g	10%
Trans Fat	4g
Cholesterol	0mg	0%
Sodium	240mg	10%
Total Carbs.	16g	5%
Dietary Fiber	2g	8%
Sugars	0g
Sugar Alcohol
Protein	2g
Calcium	0mg

 

 

Sandwiches & Burgers: All-Beef Hot Dog, Chili

x hot dog (4.9 oz)oz (1 oz)g

(?) Nutrition Facts
Calories 330	(1379 kJ)
% Daily Value 1
Total Fat	20g	31%
Sat. Fat	8g	40%
Trans Fat	0.5g
Cholesterol	40mg	13%
Sodium	1050mg	44%
Total Carbs.	24g	8%
Dietary Fiber	1g	4%
Sugars	5g
Sugar Alcohol
Protein	13g
Calcium	60mg
Potassium
Alcohol

Great Job, you made a great choice!!!!!!!!!

LEAVE A COMMENT!! I look forward to hearing from you!
-Deidra

SUGAR...How much in a day???????

Lets keep this really SIMPLE!

40 grams of sugar in a day!

NOTE: 1 sugared 12 oz can of cola, has 36+ grams of sugar. 

For some people this works out just fine, but for me, I never achieved my weight loss goals until I cut out "High Fructose Corn Syrup" completely. Which means no 12 oz can of sugared cola for ME!

I got the following information from wiki.answers.com...check it out!!
"There is no definitive answer to the question, but 40 grams is the recommended amount for non-diabetic people. If you're diabetic or borderline diabetic, please see the note at the bottom. 40 grams of sugar refers mainly to added sugar, which is anything that is put into foods rather that which is naturally occurring such as in fruit. By this logic, for instance, ALL sugar in soda would be considered "added," since the beverage itself is constructed rather than harvested.

Read more: http://wiki.answers.com/Q/How_many_grams_of_sugar_are_appropriate_per_day_for_the_average_adult#ixzz1lS8bRsIK"

GREEN SNACK IDEA!

FOR A SOOTHING SNACK TODAY TRY "GREEN TEA!!!"

They say it's healthy for you too!

Really and truly, I have a box of green tea set aside for a mid-afternoon snack.

I drink this to fight boredom, and as an option over candy or cookies. AND, it feels so good to hold a warm mug in my hands and smell the aroma. SIGH :)

• I bought the FUN and inspirational mug at the dollar store.
• Fill half way with water.
• Microwave for just over 1 minute.
• Brew 1 tea bag, for 1-3 mintues.

• TIPS: You can add a touch of honey, or artificial sweetener, or even pour over a huge glass of ice for iced green tea.

LEAVE COMMENTS!!!!!!!

-Deidra

TRUSTY TUNA!

Today for lunch I had my "Ole Trusty!"

• Canned tuna with mayo, seasoned with pepper.
• 2 slices of whole grain bread, toasted.
• 1 slice of sharp cheddar cheese.
• 1 gala apple
• 1 serving of V8 juice
• Dr. Pepper 10
• Large Water

I use the bread as a sort of large cracker, or half sandwich. I like to eat it that way. :)

Tuna in the can is a really good "BACKUP OPTION." Keep cans in your desk drawer at work, with some crackers, and that way if you FORGET your lunch, then you still won't blow your nutrition goals.


TIP: Add vegetables and fruit to your tuna. I like to slice up some apple really small and mix into my tuna. Other people have expressed using boiled eggs, or celery, etc. 

Disclaimer: I am not a doctor and you should consult a physician before starting any new exercise or nutrition plan. The following blog excerpts are my own experiences, and experiences of others, and are meant for informational purposes only.

WEDNESDAY, what's for Breakfast?!!

• Whole Rolled Oats
• Flax Seed
• Almond Slices
• Fresh Strawberries
• Water
• (Not shown: coffee with 1 teas sugar and 2 teas creamer)

What did you have for BREAKFAST?!

TUESDAY...What's for Lunch?

Today I had a simple lunch, but I was very excited about it!

I thought I would share it with you!

• Honey 7 Grain Bread, shredded deli turkey, 1 slice cheese, mayo, green leaf lettuce.
• 1 medium gala apple, sliced
• 1 can of Dr. Pepper TEN (10 calories, 2 grams of sugar)
• WATER
• and not shown, 4 tortilla chips.

YUM!!! YUM!!!

What did you have for lunch today?
LEAVE YOUR COMMENT!!!

-Deidra

GLYCEMIC INDEX (Blood Sugar Levels)...

I am getting this information from http://www.gilisting.com/! Check it out!!

Mostly I monitor what I eat by the amount of sugar it has in it (it's GI level), or more properly known as the Glycemic Index of the foods and drinks that I digest.

The reason I monitor my nuturition using the GI index is because it shows me what foods are low in sugar, and therefore that is what I eat more often.

When I eat foods and drink liquids that have higher levels of sugar, I don't function well, I don't feel well, I gain weight, and I don't have stable energy throughout the day. I can't even think as well and feel "foggy!"

http://www.gilisting.com/ wrote the following on their website, and I hope this helps you become better informed about your sugar levels:

"How can the GI benefit you?

Researches have shown that a Low GI diet can reduce blood sugar levels in people affected with diabetes. This is important in reducing the risk of developing long term diabetes-related complications. A diet that incorporates low GI foods (and that is also low in saturated fat and high in dietary fiber) can be helpful in reduction of the risk of developing type 2 diabetes and coronary heart disease. It does this by improving the body’s ability to use glucose for energy and by helping to lower blood fats (triglycerides) and raise HDL (“good”) cholesterol. Low GI foods may also help improve satiety (feelings of fullness), which may help with weight management.

Choosing Low GI carbs may help you to: o Control and stabilize your blood glucose levels o Control your cholesterol levels o Control your appetite o Control your weight o Lower your risk of getting coronary heart disease o Manage the symptoms of PCOS, polycystic ovary syndrome o prolong your physical endurance o Improve your body's sensitivity to insulin o Lower your risk of getting type 2 diabetes "

LEAVE A COMMENT, EMAIL ME, I look forward to hearing from yoU!!!
-Deidra

FRUIT WATER!

Instead of drinking juice, which is LOADED with sugar grams, drink water with fresh fruit instead!!

• I like to cut a lemon in half, and squeeze one half in my water.
• Then I slice up the other half of the lemon into circles, and drop those into my water.

This gives my water a flavorful zing (not so boring), AND gives me fresh Vitamin C, to help boost my immune system!!

A co-worker told me about the brilliant idea of getting a large water with lemon, from Sonic. Love their ice! YUM!!!

What are your favorite fruit water drinks??

LEAVE COMMENTS, EMAIL ME, I look forward to hearing from you!

-Deidra

NUTRITION LOG...Use this to track your daily nutrition!!

QUICK MEALS...PART 1

Disclaimer: I am not a doctor and you should consult a physician before starting any new exercise or nutrition plan. The following blog excerpts are my own experiences, and experiences of others, and are meant for informational purposes only.

TURKEY BACON!!!

I really like TURKEY BACON, in place of regular bacon.

It is much healthier and still can give you that salty, crunchy, satisfaction that you are looking for, without the fat.

I get the thin sliced TURKEY BACON, usually in the grocery store next to the pork bacon.

Here is how I cook my turkey bacon in the microwave: 

1. I place 2 sheets of papertowels down in the microwave.
2. Lay 2-4 slices of turkey bacon on top of the papertowels.
3. Place a papertowel on top of the turkey bacon.
4. Cook in the microwave, about less than a minute per slice.
5. I watch and listen to the turkey bacon to make sure it doesn't overcook or burn.
6. Turkey bacon is done when it is no longer soft looking, and I test it by breaking off a small piece and it breaks easily.

ENJOY!!!!!

Quick Workout, 15 Minutes: Continued...

Quick Workout, 15 Minutes:

The Co-Worker Challenge BEGINS!!!!!!!!!!!

Today was the beginning of my co-worker's challenge!!!!
They are pumped about starting something different. 

One of my co-workers Whitney, listened to my testimonial many months ago about switching in 2003 from sugared sodas to diet sodas and my result was losing 20 pounds of belly fat. And, so she did the same and has LOST SO MUCH WEIGHT!!! 
(Her testimonial and pictures are soon to come!)


My other co-worker Michelle, is getting married in August, and she is very motivated to LOSE BELLY FAT and get toned (in a feminine sort of way.)


My co-workers completely volunteered (and want) to lose belly fat, and tone up, all on their own. I am not paying them to do anything, and I am not benefiting in any way, other than seeing my co-workers getting what they want. :)

I am having them track their calories, sugar grams, fat grams, protein grams, and carbohydrate grams...in everything that they eat and drink, for 7 days.

Exercise: (Completely Optional)

15 minute exercise plan for Saturday and Sunday.
1 minute jumping jacks
1 minute low squat pumps (hold onto chair for support)
1 minute mountain climbers
1 minute push ups or plank
1 minute wall jumps
1 minute rest


Repeat this circuit 3 times. That is ALL!!!!!!!!!!!  


Tell me if you are following this plan as well, and let me know how it works for you!!!!!!!!


If you want my feedback, feel free to email me anytime! 
I look forward to hearing from you!
-Deidra


Disclaimer: I am not a doctor and you should consult a physician before starting any new exercise or nutrition plan. The following blog excerpts are my own experiences, and experiences of others, and are meant for informational purposes only.

Deidra's Chicken Fajita Wraps RECIPE!!

This is one of my favorite and EASIEST recipes.


It is loaded with protein and energy, will fill you up, and TASTES so GOOD!!! It will help level out your blood glucose levels so that you don't crash shortly after, and helped me LOSE BELLY FAT!!!

• Cut up 2 large chicken breasts into tiny pieces.
• In large skillet pour 1-2 tablespoons of olive oil in skillet, and add chicken.
• Cover chicken in salsa, until chicken is well covered, and stir.
• Turn on medium heat and simmer chicken in salsa and oil until cooked through, stirring often to prevent sticking. (I shred the chicken as I cook it.)
• Then add a can of black beans, and simmer again until all are heated and cooked well.
• Spoon into favorite tortilla, add guacamole, salsa, sour cream, hot sauce, cheddar cheese, or whatever your favorite toppings are.
• Enjoy!!!!!!!!!!

Leftovers TIP: Spoon leftovers with shredded cheese, onto tortillas, in your quesadilla maker.

OATMEAL, It's what's for Breakfast!

OATMEAL....

A lot of my co-workers seem to have questions about OATMEAL. What kind of oatmeal to eat, what is "rolled-oats?", and so on.

So here is the TIP FOR THE DAY!

Eat whole oatmeal, otherwise known as "Rolled Oats," INSTEAD OF instant oatmeal.

• Whole oatmeal cooks in the microwave the exact same as instant oatmeal, so no excuses!
• Whole oatmeal, they say, lowers your bad cholesterol levels.
• Whole oatmeal is easy to cook in microwave, add a tiny bit of artificial sweetener if you like, add fresh fruit and/or almond slivers, granola, or whatever else you like!

AND, whole oatmeal will digest much slower than instant oatmeal, and will keep you FULLER for LONGER, and aid in the process of LOSING BELLY FAT!

P.S. I also eat Turkey Bacon with my oatmeal, and I cook it also in the microwave, making it crunchy!

I look forward to hearing from you! LEAVE A COMMENT!!!

-Deidra

Try this, Not that.....from OXYGENMAG.COM

Here are some HELPFUL tips, again from OXYGEN MAGAZINE.

I really like reading Oxygen Magazine for women because they have workout plans, meal options, research, motivational interviews with real women, and then of course there are the fittest of the fit models. 

The models are competitors, and I don't work out and eat right to "look like them" but IT IS a TON OF MOTIVATION!!!!!!! 


And if I even come 10% close to looking like those fitness models, then I am doing good! RIGHT!  Enjoy more at their website http://www.oxygenmag.com/

(Oxygen Magazine does not pay for me to endorse their products, and I have no connection with Oxygen Magazine.) I do absolutely love their Magazine though!

OXYGEN MAGAZINE for WOMEN, a must have!!!!!!!!!

I have subscribed to OXYGEN MAGAZINE for Women, FOR YEARS!!!!  www.oxygenmag.com

It is a MUST HAVE!!!

(Oxygen Magazine does not pay for me to endorse their products, and I have no connection with Oxygen Magazine.) I do absolutely love their Magazine though!

SNACKING, Did you know?

DID you know that I eat all of the time, and I STAY hungry!!!

I lost 20 pounds back in 2003 and have kept it off, and I EAT ALL OF THE TIME!

So, all of the "starve yourself to death diets" out there don't work AND are miserable!!!!

So here is a FREE TIP:

Eat more often, but smaller portions!

How many calories are you DRINKING???

TIP of the DAY:

Look only at the sugar grams you are DRINKING!!!  

Start there, and don't worry about the rest for right now. Small steps, you can do this!!!!

A 12 oz can of sugared soda has around 39 grams of sugar. And, let me tell you, all of that sugar is basically stored straight to your belly. Or, at least it did on me!!

I stopped drinking regular sugared sodas and switched to Diet Sodas in 2003, and LOST 20 pounds, and KEPT IT OFF!!!

So, start today!!!

I love this website below, check it out!


http://www.sugarstacks.com/beverages.htm