Summer vacay is on the way

Vacation... a time to get away from reality and drift off.

Going away is an exciting time because it's a break from your responsibilities, but it brings challenges to your health. More times than not, vacation becomes not only a vacation from work, but also a vacation from our daily routine of eating properly.

The key is to get big meals that still add nutritional value to your health and plan ahead of the trip. It can be easy to say yes to that burger instead of that grilled chicken salad just because you're feeling yourself a little too much.

Photo credit: 24carrotlife.com

A great way to make sure you're eating healthy throughout the trip is to bring some snacks with you. If you're driving to your vacation destination, this is super easy because you can pack whatever you want in the car. If you're flying, it can be a little tricky since you can't have anything liquid or snack items that are already open. You might have to do some grocery shopping, but pack some light snacks like granola, nuts, pretzels and seeds with you to snack on in between meals. This will not only be a healthier option for you when you need something small to munch on, but it will also save you money from trips to an overpriced convenience store or vending machine.

You can find some kind of grocery store or fresh market wherever you're vacationing and buy fresh vegetables an fruits to snack on. Also, if you're going to an international destination and are buying any sort of fruit that has been washed in their water, make sure it is okay to eat. In many cases, drinking water from another country can be iffy and if the fruit or vegetables have been washed in that water, they can make you sick.

If you are staying at a resort, there is usually some sort of buffet for breakfast and possibly lunch. These are great ways to fill up on a budget, just make sure your stomach is making the decisions and not your eyes, meaning don't eat everything that looks good. Make good and healthy decisions.

Photo credit: globetrottergirls.com

For meals that you are eating out, choose local restaurants. These will be a more affordable option and will have fresh food that doesn't have as many additives. Going to chain restaurants are going to have food that is being brought in by a supplier and contain more fats and carbohydrates.

Lastly, most meals are not portioned for one person. Dishes at restaurants usually have way more food than you can eat. If you want to save some money, split the dish with someone else. If you're eating for one, ask for a to-go box with the meal and put half of it in the box before you even start eating so you won't be tempted to eat more than you can handle or should eat.

Vacation is supposed to be a time of relaxation and fun, so don't make eating you're number one priority. As long as it is something that you're keeping in mind, it won't be a problem. You didn't work so hard for that perfect beach body for nothing!!

Breakfast: the most important meal of the day

Waking up in the morning is hard enough...so we understand that making yourself breakfast is even more of a struggle. But, breakfast is, in fact, the most important meal of the day. It's meal that you NEED to make time for.

Photo credit: Slideshare.com

It's a meal that gives you fuel after that overnight-fast- that's where the name originated, breaking the fast. Without this major fuel, you are like a car running on empty. Your metabolism depends on you eating and you need to start your day with food. Your metabolism is going to get slower if you don't eat and that can contribute to weight gain.

Your health starts with what you eat and breakfast is the platform for the rest of your day. The right breakfast provides you with the vitals like calcium, irons, B vitamins, protein and good fibers. According to studies, breakfast provides you with the essential nutrients and energy to get you started for the day and keep good concentration. And we all know that in this day and age, maintaining focus is hard.

Hunger is going to strike long before lunch time, so eating a full breakfast that is going to be 1) healthy and 2) fill you up is crucial. If you don't eat breakfast, you're going to be even more hungry earlier and you are most likely going to snack on foods that have high fat or sugar content. That mid-morning slump is going to be a real killer, so eating breakfast can prevent this.

Photo credit: Shakeupyourwakeup.com

So, to start, you're going to want your breakfast to consist of a healthy bread or grain like cereal, toast or some kind of muffin. You'll also want a dairy product if you're not lactose-intolerant. This could be a low-fat milk or yogurt. Last, you are going to need a fruit or vegetable. You could make a quick omelet with some veggies or cut up some fruit. Most of these items are things you can take with you to-go so if you don't have time to sit down at home, you can take it with you to school or work.

To drink, try to replace the coffee with orange juice or milk. If you're like me and can't go without the coffee, try to limit the coffee to one cup just in the morning and keep the sugar and milk to minimum. Coffee isn't bad for you, but most people drink it with sugary additives. If you're just looking for a caffeine boost, try a green or black tea.

Breakfast doesn't need to be time consuming. If you just wake up 15 minutes earlier than usual, you'll allow yourself some time to whip up a healthy morning meal. Planning ahead is going to be key. There are so many times that you lose track of time and end up running out the door with an unhealthy snack. So, decide when you are going to wake up and what you're going to eat ahead of time so you don't run into any issues. Budgeting your time right is going to the best way to get breakfast in.

Skipping breakfast can become a habit, but you can always break a habit!

Side of fries, please!

French fries...good ole' French fries. You love em' and you hate em' all at the same time. They are so tasty and greasy and salty and fulfilling. The important question is, should you really be eating them? Well, I hate to break it to you, but you might not like my answer.

Potatoes are a health food, but unless you're eating just the potato as is, it's probably not going to be beneficial to your health, especially in the form of a fry. Several experts from all around the country have examined the infamous French fry and came to the conclusion that if you're asking yourself whether or not to get the fries, your answer should be "no."

In order to turn a potato into a fry, not much is involved, but a lot is changed. You fry it and salt it and most importantly, you're taking away it's most healthy part: the skin. The skin is where you'll find all the nutrients and fibers, because the actual potato inside is just starch. So from point A (the raw potato) to point B (the French fry), you have completely altered the vegetable and made it into a food with no nutritional value at all.

The fatty and salty fries don't even begin to exemplify how many calories you can rack up in one sitting. Normally, fries go hand-in-hand with ketchup, which has tons of sugar. Or the fries get covered in some sort of seasoning, or you have a mix of both.

Sweet potato fries
Photo credit: dailyburn.com

We get it. It is very hard to try and just quit eating something like French fries, but there are ways around it! Healthier options that still give you the satisfaction.

If you've never tried a sweet potato fry before, you're seriously missing out. The best part about them is that they can actually be healthy for you. Now, this does all depend on how they are prepared, but if you really want those fries, here is your best solution.

The sweet potato, unlike the regular potato, has higher percentages of key vitamins and minerals like calcium, Vitamins C and A and fiber.

In order to get the health benefits from these spuds, rather than frying them, you can bake them. If you bake them and then give them a quick broil, you'll get the same crispy effect that the fryer will have. If you're looking for some extra flavor, you can add a spice or a sea salt.

Fries don't have to be completely out of your life, but they do need to be put on the back-burner sometimes. Although they are delicious, they can really add up quick and have you feeling bloated and lazy.

Next time, skip the fries or whip up some that aren't going to take a toll on your body.

But I want it now...

You get home from a long day from work, maybe you didn't even have time to eat lunch. You walk into your kitchen and see a plethora of food you thought you would have the motivation to make. Uh oh. You're hungry now. The last thing you want to do is slave over a dish for the next 2 hours...

One of the main reasons many people choose to go out for meals, rather than cooking at home is because they think it'll take too long to cook something themselves and they need satisfaction now. WHAT? N-O. No.

Cooking can take time depending on what you're making, but there are hundreds of thousands of meals that you can stir up in under 30 minutes. Think for a second about how long it would take you to 1) think of a place to eat, 2) drive to said restaurant or fast food place, 3) decide what you want to eat there if you already haven't made a decision and 4) wait for the food to get to you. Trust me on this, your 30 minutes was gone awhile ago.

One of my favorite meals to eat when I'm super hungry is a meal with protein, like chicken or fish. Either of those meats can be turned around in under 10 minutes. Add a few spices, maybe a marinade, and all you have to do is put it on the pan until it's cooked through.

Garlic Chicken
Photo credit: allrecipes.com

Chicken is probably more commonly found in your kitchen, so I recommend that the next time you go grocery shopping, you stock up on different marinades and spices. Chicken is chicken, but it can have hundreds of different flavors depending on how you make it.


Vegetables can be heated up from frozen veggie bags or chopped and steamed. It's up to you. And you can add a whole-grain rice to the dish or maybe chop the chicken up and put it over a whole-grain pasta.

If you're able to work with several burners on the stove, you can steam the veggies, boil the pasta and cook the chicken at the same time, which will make this meal an even quicker fix.

Cooking doesn't have to take up you're whole night. Don't sacrifice your wallet and possibly your health just because you don't think you have the time.

Name brands vs generic brands

You're walking down the aisle and you're looking for rice, but when you get to where the rice is...there's 15 different kinds. What do you do? What does one do when there seems to be a million different kinds of the exact same thing...all different prices...but all the same. How do you tell the difference? You want the good stuff but you're kind of ballin' on a budget here. WHAT DO YOU DO?!? Have no fear...

Generic brands or house brands are in most cases cheaper than buying name brand and are also in most cases the exact same thing.

Photo credit: Google images

Do not let the fancy packaging fool you. Many name brands might be more expensive and look more appealing, but have the same ingredients as the generic brand sitting right by it. The best thing you can do, and yes, it may take time, but you should first check to see what item is the cheapest. Compare values and find the one that you can afford. Remember, even though the box may look pretty, you aren't eating the box; you're eating what is inside the box.

Once you find the one or a couple you can afford, turn the box around. Labels are where the truth is going to come out. ALWAYS check the label. It is the easiest way to find out how these brands compare. You'll find that name brand products actually have more of an ingredient like sugar, flour, baking soda or salt. These are ingredients that you don't want to see in high numbers or percentages.

Now, obviously this can take some time, practice and you may need to do your research before going to the grocery store, but in the end, it's your money and your health: two things that are worth the effort.

This also doesn't just have to be for food. On many occasions, I've been shopping for toilet paper and found that many generic toilet papers or paper towels are just as good.

Photo credit: Google images

Several health addicts, like Heather and Joanie who have a site called "The Krazy Coupon Lady," have actually done studies on generic brands vs. name brands and have found that they would actually rather have the generic in some cases.

So, don't write off generic just because they aren't wrapped as glamorously as their name brand opponent. It may end up saving you a lot of money.

Great health starts in the aisles

Eating healthy is all about what kinds of food you are buying, and that all starts in the grocery store. Some people love going grocery shopping, while others find it to be stressful and just a big pain-in-the-butt. Whether or not we hate it or love it, it has to be done, so we mind as well find a way to make it fun. 

First thing you need to have done before you even step foot in the store is make a list. This is probably the most important part of the check-list because then you know exactly what you came there for. Walking aimlessly around a grocery store results in wasted time and cart full of items you really didn't need and probably aren't healthy either. An easy way to do this is to go online. Most stores will actually put a sort of menu of everything they have in stores, so you can literally plan exactly what you are going to buy. A good way to make the list is to plan what kinds of meals you are going to make, and then going from there when figuring out ingredients.

Second, you're going to want to coupon. Now, I know the couponing shows make this look like only freak shows do this, but trust me it is going to save you a lot of money and it'll help you stay under your budget. Another way you can save money is by buying the store brand foods. To be honest, they don't taste that much different and they are usually a dollar or more less than buy name brand items. If you really want to make sure they are the same, you can always check the label. 

Checking the label is important because it'll tell you exactly what you are getting. In order to make sure what you are eating is actually going to be beneficial for you, look at the calories, sugar, fat content, sodium and artificial ingredients. Just because something is labeled organic, doesn't mean it is actually healthy. Because, I hate to break it to you...a lot of things at a regular grocery store that isn't aimed toward health, like Whole Foods is, is going to have unhealthy options. 

This is why it is important to try and stray away from junk food. It'll help to already have that list in hand, but sometimes you may feel the urge to buy those chips or that soda...you need to stick to the list, unless you see something that is actually healthy for you. Also, although the little gum and makeup sample type stuff in the check out lanes aren't going to bring up your bill all too much, they are still impulse buys. So rather than standing in one of those lanes and grabbing a chocolate bar, do self-checkout. If you have to wait, grab a magazine to flip through while you wait for the next check-out to open. 

Lastly, while you're standing in line waiting to check out, look through your cart and make sure everything in there are items you will actually eat and will be healthy for you. In your cart, you should have a variety of colorful veggies and fruits, lean proteins like chicken or fish, whole grains and healthy sources of fat like nuts or seeds. If your cart is filled with snacks that don't fall under any of these categories, you may want to rethink what you're buying and go back to the drawing board. 

Your health is going to start with what you put in your cart. Ultimately, you are deciding what you are eating at the end of the day, so it is your decision whether or not you will be healthy or not. Choose health; your body is your shrine. 

It's all about what you eat

Many people think that spending hours in the gym will slim them down and melt off the pounds, but that is not entirely true. There are a lot of elements that go into toning your muscles. Exercise alone cannot equate eating healthy.

At it's core, weight-loss and weight-gain revolve around how many calories you are taking in. In is important to note that cutting down on calories can negatively impact you too. You don't want to not eat enough. Eating is important; it's all about what you eat.

Shawn M. Talbott, a nutritional biochemist, says, "for a healthy daily calorie count, allow 10 calories per pound of body weight, so a 150-pound woman should shot for a 1,500-calorie target. That way, you should be bale to lose weight no matter how much you exercise."

Now, eating that many calories is pretty easy if you're hitting up McDonald's. If you were to go there and get a Big Mac and small french fry, it would be 770 calories. For a 150-pound woman, that would mean are more than half way there, and that was only one meal for the day. So, think about how many calories you intake throughout the day.

Another great way to track your calories is calorie counting. Yes, this can be annoying but smartphones have made apps that help you. They remember all of the items that other people put in, from grocery store items to meals at a restaurant and most of the time, whatever you ate is already in the system and you don't need to figure out how many calories were in that meal on your own. It's super easy and it's a great way to make sure you are on track for the day without going under or over by too much.

Talbot did a study on weight loss and whether exercise or dieting made people lose weight faster. He says, "weight loss is generally 75 percent diet and 25 percent exercise. An analysis of more than 700 weigh loss studies found that people see the biggest short-term results when they eat smart. On average, people who dieted without exercising for 15 weeks lost 23 pounds; the exercisers only lost six over 21 weeks."

So, it's much easier to eat the right foods than to burn off the wrong ones. This doesn't go to say that exercising isn't good. Exercise is great! It works your muscles and keeps you healthy. However, exercise is not going to be the answer to your prayers.

As Talbott says, "You can't out-exercise a bad diet."

When in doubt...toss a salad

Many of you may be wondering, I thought she said we could eat all the foods we love and still be healthy. Well, salad is a food you SHOULD love. If you're still a little in doubt, I'm about to change your mind.

Salads are one of my favorite meals because although every one I've eaten is still just a salad, every one is so unique from the other. More importantly, they are something you can make yourself! They are a perfect snack, lunch, dinner, and even sometimes dessert. There are endless things you can put on a salad. As long as you have lettuce, you're already halfway there.

Apple Pecan Arugula Salad

Some of my friends will jokingly (or not so jokingly) tell me that I'm eating rabbit food, but let me tell you something...salad doesn't have to be rabbit food if you make it right. One of favorite salads of all time is something that I tried when I was studying abroad in Italy. It's an apple, pecan and arugula salad and it's literally the easiest thing to make. Three of the ingredients are in its title and there's only two more ingredients in the salad itself: onion and dried cranberries. Now, I like to make my own dressing, which can take a little bit more time to do, but there is a benefit to that. You know exactly what you're putting into it.

It is so important to know what you're eating. Do you ever look at the back of food labels, see an ingredient and wonder...what the heck is that? Yeah, me too. You should treat your body like a kingdom. After all, it is the kingdom you live in. Cherish it! Treat your body right by feeding it with healthy and rich nutrients (that have names that you can read).

SO, back to my apple and pecan arugula salad...in order to make my dressing, I use lemon juice, salt and pepper, olive oil, and a little, tiny bit of maple syrup for some added sweetness. DONE. See, that wasn't so bad. Every single one of you could easily make this salad. Even if you think you're the worst chef, I promise you can't mess this up.

The great part about this salad and salads in general is that it's easy to make. I can't begin to tell you how many times I've seen a dish that looks phenomenal and then I look at the ingredients and realize I'm going to have to buy 60 things to make it and then wait five days until it's ready. Obviously, I'm being sarcastic, but seriously...you know what I mean. Cooking can be tough sometimes and it's time consuming for certain meals. For me, I don't like to wait. That's why I like salads. Unless you want to be fancy and add protein like salmon or grilled chicken, there is no cooking involved. All you need o do is throw all the ingredients in a bowl, toss it up and boom...you've got your salad.

Salads are also super healthy for you depending on how you make it. If you're a huge Ranch fan or love your croutons...I hate to break it to you, but those are not the healthiest ingredients. Try to use a dressing that you can see through. What I mean by that is, any think, white or syrup-y dressing is probably not going to benefit you. Olive oil based dressings are my go-to because they go a long way and don't hold as many calories.

I really hope I changed your mind about salads if you were thinking otherwise before reading this. I promise they can be so good, for your body and for your taste buds, if you add the right ingredients.

To make my Apple Pecan Arugula Salad, click here.

Portion Control is key

In any healthy meal, there is one thing you want to keep in mind: portion control. A lot of people think that it's all about what you eat, and that is true; however, sometimes it's about how much of that food you are eating. I talked about a few of my favorite foods in my last two posts. Those meals are definitely healthier than their alternative ways of preparation, but if you eat too much of them in one sitting, they aren't so healthy anymore.

Source: niddk.nih.gov

The first step is knowing the serving size. It usually says it on the back of labels, but you can learn about serving size on United States Department of Agriculture website. Now, I'n not telling you to constantly be counting you calories; that would get frustrating. It's easier to learn portion control when you understand sizes of specific foods. Again, you can find most of this information on the USDA website.

Next, you can buy single-serving sized tupperware and manually put single-servings of the food into baggies. This can go for mid-day snacks to how much chicken you want to cook for dinner. When you cook in single servings, instead of serving everything family style at dinner, you'll be less inclined to take more when you see your plate is full.

According to Health.com, it is also important to drink water before and after meals. This helps with digestion, but when water is consumed before the meal, it helps to fill you up so you won't eat as much.

Lastly, don't supersize your meal. Also, probably not a good idea to go to McDonalds, but that's just my opinion. Even though they are offering you a medium for 50 cents more, just stick with the small. One, you wanted the small and two, it is more calories and food than your body needs to be healthy.

You can eat foods that you want in moderation and not have to worry about it after the fact. It fills you up if you're eating small portions of more food and then you're getting the right amount of each food group. You don't have to feel bad about eating that awesome steak and potatoes if you eat the right amount. That's why they invented the to-go box!

You can take the girl out of Philly...

...but you can't take Philly out of the girl.

Being that I am from one of the greatest cities on Earth...Philadelphia...I take my food very seriously, especially my cheesesteaks. If you've never been to Philly, the first thing you should do is get a cheesesteak and then you should get another one. Not kidding. I love being in the South, but you just can't get a cheesesteak here that's seared perfectly, cheese melted perfectly and sub roll perfectly grilled, like they do it in Philly. (How many times have I said the word Philly so far?) I remember the first time I went to Pat's, one of the iconic places to get a cheesesteak. It was definitely an interesting experience to say the least, but it's one I'll never forget. As I was waiting in line, a man behind me tapped me on the shoulder. I turn around and he has this huge grin on his face. I look at him like, 'Sir, why are you smiling at me. Please stop.' He says to me, " Ma'am have you been here before? I see you don't have your money out and that you're on your phone..do you know what you're ordering?" This man is a savior, and I'll tell you why. At Pat's, which is far better than Gino's in my opinion, if you are not ready to order, cash in hand, they will send you to the back of the line. And I forgot to mention I had been in line for about 30 minutes and was not ready to order, nor did I have any cash out. I watched about 15 people get sent to the back of line. This place is known as a tourist attraction, so you can only imagine how long this line was. Not to mention that there was no arguing with the people at the counter when they send you to the back of the line because half the people behind you are "boo-ing" you out anyway. Well, I can tell you one thing. When I got to the front of the line, I was ready. (Thanks, old man).

But, moral of the story is that I love cheesesteaks and regardless of where I am, I will always find a way to eat them. However, there is a catch. You can't eat those delicious cheesesteaks all the time. There are better and less greasier ways to cook them, but they are still not good for you. Beef, melted cheese (or in Philly, Cheez Whiz) and a thick sub bun amounts to about 1,200 calories. Yes, that is correct. More than half of your daily caloric intake would go to a sandwich that you'll probably finish within 20 minutes or less...disgusting. Well, I found a way to still have my cheesesteak, but not have all those calories.

Growing up, my grandma (Grammy) would always make stuffed peppers. She would put rice and beans in them, similar to a Mexican stuffed pepper. I took her recipe and created a Philly cheesesteak stuffed pepper that has all the same favorite flavors, but less of the those fatty calories. Peppers have a lot going for them! They are a great source of vitamins A and C, potassium, folic acid and fiber according to WebMD. I cook my stuffed pepper in a red bell pepper because they have the most nutrition due to the fact that they stay on the vine the longest. The red peppers have 11 times more beta-carotene, which is a rich antioxidant, as well as vitamin C. Added bonus, it's a vegetable! Yay for vegetables!

I love this dish because it gives me a sense of home, but in more ways than one. I talk about feel-good foods in my last post and they are truly one of a kind. It's the kind of food that makes you feel comfortable and warm inside. It makes you think of family and home-cooked meals. When I think of this meal, I think of my Grammy. Although it's not her original recipe, it's still something that makes me cherish our time together. She was one of my favorite people, one of my biggest supporters. I know if she were still here, she would be so proud of me. I feel like she's with me when I cook my Philly cheesesteak stuffed peppers and it takes me back home again.

Pasta is a girl's best friend

Pasta...we have a love/hate relationship with it. It's such a 'feel good' food, yet it doesn't make you feel so good after a few weeks of eating it. What is a girl to do without her delicious carb-filled pasta?! Well, I'm here to tell you that it's okay to eat pasta!

Now, I'm going to just say that pasta is not on the top of the healthy foods list. It is normally full of refined flours and isn't very nutritious; however, a lot of whole grain wheat-based pastas are becoming pretty trendy and do prove to be better for you. The part that makes pasta so unhealthy is actually not the pasta itself, it's what you put on it. All of those alfredo, cheesy, saucy toppings have a lot of calories, carbohydrates and processed fat, which is why pasta falls to the bottom of the healthy food list. But, it doesn't have to be this way! It's super easy to find good recipes for pasta that can actually be healthy for you and also still give you your daily dosage of greens and veggies. and, most importantly, you don't have to feel bad about it. Win, win.

One of my absolute favorite healthy foods is squash and you can do a lot with it. During the cold, winter months, pasta is the go-to because it feels like home. My mom used to cook up pasta with smoky butternut squash sauce and greens. It is amazing and I'll tell you why. Squash offers serious nutritional value. Not only is it so yummy, but it is good for your body. HELLO?? Isn't that the point? According to Best Health Mag, squash is super rich in vitamin A, which helps your visions, your bones grow and for all you women out there, reproduction. It can also stop cancer cells from growing and lower your blood pressure. Lastly and most importantly, it is a great source of protein. You should have some kind of protein in every meal that you have. It is good for the digestive system and helps to speed up your metabolism.

I love eating this pasta dish because I still get those much needed carbs that I am craving, and I feel really good about the ingredients going into it. If you want to try out this delicious recipe, click the link below.


Smoky Butternut Squash Sauce with Pasta and Greens <------click me!

A Salad a Day Keeps the Pounds Away

So...for many people eating healthy is not on the top of their list, and if it is, it's not exactly the most exciting thing for them. Trust me, I get it. I come from a big Italian family and pasta, pizza and anything with the word carb on the label is my go to meal. I could eat straight cheese for any meal of the day, but there are obvious reasons I don't. I know that when there are all these amazing foods out there, the last thing we want to eat is a salad...totally understandable. However, there healthy foods can be just as appealing to our taste buds as a large Dominos pizza. Okay...maybe a medium pizza, but still. Healthy eating doesn't have to be a chore anymore.

My name is Jennifer and I am starting this blog on healthy eating because nutrition is important for more reasons than one. The food you consume can change more than your physical appearance; it can determine your mood for the day, your mental health and how your body processes different nutrients, thereby either positively or negatively impacting your overall well being.

Now don't get me wrong, the point of this blog is not to strip you of all the carbs and sugars that you crave from time to time...it's a way for you to keep eating what you love and still be healthy. This blog will give you some incite on healthy food recipes that are still tasty, while also informing you on what kinds of food are really good for your body and how you should be eating them.

I am so excited to share all of my tips and tricks on how to live healthy, while still living happy. It's time to eat!

xoxo The Brunette Salad