Health and Fitness Tip #169 - 5 Solutions to the Biggest Challenges of Eating Out

5 Solutions to the Biggest Challenges of Eating Out

There are so many wonderful things about going out to eat: It’s fast, quick, easy and tasty. But, if you’re trying to be mindful of your choices or making positive nutrition changes, eating out can be a barrier to success.

Americans eat and drink on average about a third of their total daily calories away from home. While it’s ideal to eat mostly home-cooked meals, life can sometimes get in the way, and there will be times when eating out is inevitable. If you eat out often, try limiting yourself to one or two times per week or a level you feel good about in your own situation, schedule and lifestyle.

Making healthy choices while eating out is a challenge. To help, here are the five most-common pitfalls for eating out, plus tips on how you can successfully navigate around them.

1. YOU SHOW UP TOO HUNGRY

Here’s a typical scenario: You’re hungry, and then you decide to head out to eat. Sometimes it’s fast food, and you’re eating within minutes. Sit-down restaurants exacerbate the situation by making you play the waiting game: You wait to be seated, then wait to get the menu, then wait until your food arrives (with a bread basket staring you in the face!). By the time your food actually comes, you are past the point of reasonable hunger — you are so hungry you might even feel out of control about what you eat and how much. Even though it’s tempting to “save up” calories in preparation for eating out, it usually isn’t a great idea. The desperate hunger you feel can be detrimental to making the best decision in the moment.

Instead of letting yourself get to the desperate hunger (aka hangry) zone, remember to eat regular meals and light snacks during the day leading up to a night out. Let yourself be hungry, but let it be the type of hunger that’s reasonable and in control — that may mean grabbing a banana or handful of almonds before dining out.

2. YOU’RE SERVED HUGE PORTION SIZES

According to Drs. Lisa Young and Marion Nestle, portion sizes at restaurants took a sharp increase in the US during the 1970s and have continued to expand. Multiple well-controlled studies have shown that, when offered larger portion sizes, people tend to consume more. For example, one study gave participants four different portion sizes of macaroni and cheese on different days (small, medium, large and extra-large portions). They found a 30% increase in calorie consumption when participants were offered the extra-large portion versus the small portion. The take-home message is this: The portion sizes at restaurants are more food than we need, and, when we are served huge portions, we tend to overeat.

Combat the large portions by trying a few things:

Share an entree with a friend.

Order the “kid” size.

Opt for a vegetable side dish rather than fries or chips when given the option.

Use the plate method. Visualize how that restaurant meal would look like on your plate at home. Try to eat the equivalent of about a quarter of your plate of protein, quarter of starch and half your plate of vegetables.

Look up the nutrition information on MyFitnessPal, and decide what you have room for in your day before you get to the restaurant. Already there? Try the app’s restaurant logging feature.

Ask for a doggie bag, and pack up half of your food before you start eating.

3. DRINKS ADD UP

Sometimes when we eat out, we feel the pressure to order a drink. A small 12-ounce soft drink contains about 140 calories. Cocktails can range from 100 to as many as 500 calories per drink. Don’t be afraid to order water — it can save you calories and money to boot! If you choose to have a drink, make it occasional and intentional. Enjoy it as a treat!

4. YOU’RE SURROUNDED BY DELICIOUSLY TEMPTING CHOICES

One of the joys of eating out is knowing you’re eating food that’s delicious, and you don’t even have to do any dishes! Everything on the menu can make you salivate. Many of us get stuck in the trap of feeling a sense of scarcity with eating out and think, “When will I eat this again?” or, “I never get this food, I have to get it all in now!” Rather than falling victim to the temptations around you, remind yourself that you can come back another time, or you can take home the leftovers so there’s no need to go overboard in this moment. It takes practice, but it’s worth it!

5. THE “CHEATING” MENTALITY CREEPS IN

Because eating out is a treat, we can sometimes fall into the trap of the “cheating” mentality. Labels of “bad” foods or “unhealthy” foods can cause you to feel guilty about your choices. Often, what results is throwing in the towel for the time-being only to be followed by a deep sense of guilt and regret. This becomes an unhealthy cycle of falling off the bandwagon and recommitting. Instead, enjoy the food before you without guilt, and know that healthy eating is not perfect eating. It’s about making healthy choices most of the time and allowing yourself to enjoy all foods.The cheating mentality does not help you in the long run; it leads to unhealthy cycles and a damaged relationship with food.

While some aspects of eating out are stacked against us, it’s still possible to make healthful foods choices. If you can reduce how often you eat outside of the home, do it! If you can work on tuning in to your body, recognizing and becoming aware of the common pitfalls, you will be more likely to be able to enjoy the occasional fun night out free of guilt or shame.

Beauty Tip Thursday - How to Make Eyes Appear More Awake

How to Make Eyes Appear More Awake

Small, tired eyes appear less youthful and can emphasize the effects of aging. Create the illusion of bright, awakened eyes with simple makeup tips.

Diminish dark under eye circles. Dark under eye circles make eyes appear tired. Hide them by adding a layer of EyeLuminator and Corrective Color Concealer in Light, Medium, or Deep over the under eye area. The reflective particles in the EyeLuminator will make the under eye area look brighter, while the Corrective Color Concealer works to hide discoloration.

Brighten lower lash line and inner corners. Applying a white or nude shade to the lower lash line creates the illusion of larger, more open eyes. Try applying ShadowSense in Snow or Candlelight to the lower waterline to make eyes appear more open. You can also apply Sandstone Pearl Shimmer to the inner corners of the eye to make eyes appear brighter.

Apply mascara. Accentuating your lashes will frame your eyes and make them appear larger and more awake. Curl your lashes before applying UnderSense Lash Builder and LashSense Mascara for fuller, longer-looking lashes that open up the eyes.

Define brows. Eyebrows also frame the eyes so defining their shape by grooming stray hairs and filling in sparse areas will help make the entire eye area stand out. Fill brows with BrowSense Liquid Brow Color or ShadowSense for long-lasting results. Another way to define brows is highlighting the brow area right below the arch with ShadowSense in Sandstone Pearl Shimmer. This will give the appearance of a lifted brow and larger eye area.

Swap Black Liner for Black-Brown. Eyeliner can add definition to the eyes, but thick black eyeliner can make eyes appear smaller. Try Black Brown EyeSense or Brown LashExtend and stick as closely to the lash line as possible to avoid minimizing the size of the eye.

Motivational Wednesday

Whenever you focus on the past or the future, you rob present of its potential.

When you give your attention to what's happening at the moment and try to have a positive attitude about it, you open yourself up to all the possibilities that the present holds.

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You can only really live in the moment you're in. 

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When you truly live in the moment, then that will always be the happiest moment for you. 

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Your happiest moment in the past was in that moment, in the past. Don't look back and wish you were still there, take this moment right now and make it happy for you.

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Today, forget the past, good or bad, and focus on the present. 

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Don't worry about tomorrow, it's not promised. Worry about today and making it be your happiest moment!

Nightly Ritual

Nightly Ritual

Ending all my nights with my nightly ritual. Reading my evening devotional, having some Hot chocolate tea, and taking time to reflect on the past week and prepare for the week ahead.

It’s crazy to think that 2 years ago I didn’t do a daily devotional, let alone reflect on the week. 

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Now here I am relying on my evening devotional and making sure I thank God for all he has done for me and for my past that he had me grow through.

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Let’s be real a year ago I was lost, confused, scared, broke, and broken. I didn’t know how I was going to survive from week to week, let alone from pay check to pay check.

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But the one thing I did do was turn to God.

When I was down and out, God was there to pick me up and keep me going and it was this verse from the Bible that kept me going when I wanted to give up! 

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11 For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future. 12 Then you will call on me and come and pray to me, and I will listen to you. 13 You will seek me and find me when you seek me with all your heart.

Jeremiah 29:11-13 

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So no matter what you are going through, know that God is there for you and that he doesn’t give you anything that you can’t handle!

The Royalti Bra

The Royalti Athletics Company

How cute is this bra?!?!

Everyone has been asking me about my cross front strappy bras....I NEED ALL THE COLORS!! 

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All the clothes are Lululemon quality but A LOT cheaper and cutie in my opinion!!!

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I love to support my girl boss friends and share the love with y’all!

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So head on over to Royalti Athletics and get your hands on some of their awesome clothes. And use the code JaissaY20 to get 20% off your order!! 

Health and Fitness Tip #168 - 8 Food Myths You Need To Stop Believing

8 Food Myths You Need To Stop Believing

You can find healthy eating advice on every corner. That doesn’t mean it’s good advice, though. Nutrition research can be confusing, and it’s always changing. Throw in the sensationalistic headlines and the rate at which information is spread, and it’s no wonder the nutrition tips or suggestions you get from your friend are unsound. Best-case scenario, following bad advice means you unnecessarily avoid your favorite foods. Worst-case, you end up choosing the unhealthier option all while thinking you’re making a better choice.

Here are eight myths about healthy eating that especially need to die.

MYTH #1: EGG YOLKS ARE BAD FOR YOU

Dietary cholesterol has been wrongly accused of raising our blood cholesterol levels for years. It’s become clearer that saturated fats and trans fats are more influential in raising blood cholesterol levels. And while eggs—the yolks included—are high in cholesterol, they are relatively low in saturated fats. Lots of research has been done in recent years, and the verdict is that the entire egg can actually be a part of a healthy diet and in most people, do not significantly impact cholesterol levels or heart disease risk.

MYTH #2: COFFEE IS DEHYDRATING

Yes, coffee is a diuretic (aka, promotes urine production), but it’s an extremely mild one. It also has a lot of water in it and therefore actually counts toward your daily fluid intake. The amount it would take to dehydrate you is more than anyone should be consuming in a day—if you have two or three cups daily, your fluid levels will be completely fine.

MYTH #3: NATURAL SUGAR IS DIFFERENT FROM ADDED SUGAR

Sugar is sugar is sugar. On a molecular level, the sugar in an apple is the same as the sugar you spoon into your coffee cup. There can be a difference in how our bodies break down the sugar when it’s combined with other nutrients like fiber and protein, but simply being natural doesn’t cut it. Sugar in a whole fruit comes with fiber and helps slow digestion and prevent blood sugar spikes. That’s better than sugar that comes void of other nutrients. But when you squeeze out the juice and drink it, or eat maple syrup, agave syrup, or honey, your body reacts the same way it would to table sugar or the sugar in a Coke.

MYTH #4: ORGANIC FOOD IS AUTOMATICALLY HEALTHY

The word “organic” comes with a big health halo around it, like everything with the label is automatically good for you. The truth is that organic snacks are still snacks. Eating them in excess isn’t suddenly OK because they meet the requirements for an organic label. “Organic chocolate syrup is still chocolate syrup,” Caroline Kaufman, R.D., tells SELF. Organic cookies, crackers, chips, and candies have the same amount of sugar, fat, and empty calories as non-organic versions. When it comes to produce, choosing organic versions of the “dirty dozen”—the foods that typically have the highest amount of pesticides on them—is a good way to cut back on chemical exposure. But Kaufman adds that conventionally grown produce is still safe to eat, since it’s monitored to ensure pesticide residue stays below a certain limit.

MYTH #5: MARGARINE IS AUTOMATICALLY BETTER THAN BUTTER

Margarine become popular in the fat-is-bad era, but many actually contain trans fats, which are worse for you than the naturally occurring saturated fat in butter. Butter’s ingredient list is short and sweet and doesn’t contain extra ingredients to make up for lack of taste. Not all fake butter is bad, but you have to be cautious about what you’re buying. “I always look at the ingredient list first,” Lori Zanini, R.D., spokesperson for the Association of Nutrition and Dietetics, tells SELF. “Stick margarines are not recommended due to the fact that they contain hydrogenated oils (aka trans fats). Spreads that are in tubs can be considered, just make sure the ingredients are beneficial,” she adds. Look for ones with olive oil to get a good dose of healthy plant-based fat.

MYTH #6: SALADS ARE ALWAYS THE HEALTHIEST OPTION ON THE MENU

You’d think that choosing the salad is safe. But all the add-ons piled atop a bed of lettuce can make the sugar, fat, and calorie count just as high as the mouthwatering burger you’re trying to resist. “Watch out for tricky salad toppings that add up quickly: creamy, bottled dressings; cheese; bacon; croutons; or sweetened, dried fruit,” Zanini says. Other ingredients, like avocado and nuts, are healthy in small amounts but are usually served in too-large portion sizes, Kaufman says. To make sure your salad is as healthy as possible, look for one with leafy greens, lean protein (fried chicken doesn’t count), a small serving of healthy fat, and an oil-based dressing on the side. The oil helps you absorb all the fat-soluble nutrients you’re eating, and keeps you away from caloric creamy dressing.

MYTH #7: LOW-FAT VERSIONS ARE BETTER THAN THE ORIGINALS

If you’re still buying low-fat varieties of naturally fatty foods (I’m looking at you, coffee creamer), you might be doing yourself a disservice. “Fat is a necessary part of a healthy diet. You need fat in your diet. Fat is not bad. Fat does not go directly to your hips,” Kaufman reassures. Any extra calories you eat that your body can’t use can be converted into body fat, not just dietary fat. Fat is more densely caloric, though, which is both a blessing and a curse. “Because fat is so rich in calories, it is also very satisfying. That’s good because ideally it means you could mindfully eat or use a small amount to feel full,” says Kaufman. It also means you need to watch your portion sizes. When fat is removed from foods, it’s usually replaced by sugar or salt, so it’s important to read the ingredients list before choosing the adulterated version. Usually, you’re better off eating a small serving of the full-fat kind so you actually enjoy it and feel satiated, Kaufman says.

 MYTH #8: EVERYONE WILL BENEFIT FROM GIVING UP GLUTEN

“Eating gluten free is not necessarily healthier if you do not have Celiac disease or a gluten intolerance/sensitivity,” Zanini says. It’s also important to note that not all gluten-free foods are created equally, or healthfully. “Gluten-free breads and baked goods may still use nutrient-poor, refined flours,” she explains. They can also be high in sugar. If you think you might be sensitive to gluten, or have any of the symptoms of Celiac disease, see an R.D. to ask about being tested. If wheat products don’t make you feel crummy, swearing them off isn’t going to make you a healthier person.

Beauty Tip Thursday - Monochromatic Makeup Made Easy

Monochromatic Makeup Made Easy

One of the most popular trends for spring is monochromatic makeup. The key is to stick to a similar color family and mix different textures, like mattes with shimmers, to keep the look interesting.

Easily match your eyes, lips and face by creating unique SeneBlends using SenseCosmetics. Put this trend into action with these combinations below or come up with your very own look!

Peachy Nude

Eyes: Mix Terra Cotta BlushSense directly with Sandstone Pearl ShadowSense, then apply to the base of the eyelid blending upwards to just above the crease using your finger or a Shadow Blender Brush. Using an Angled Detail Brush, apply Garnet ShadowSense to the upper lash line and Terra Cotta BlushSense along the lower lash line. Dot Sandstone Pearl ShadowSense into the inner corner of the eye and tap to blend. Finish with UnderSenseLash Builder and LashSense Waterproof Mascara to upper and lower lashes.

Cheeks: Apply Terra Cotta BlushSense to the apples of the cheeks using a Stipple Foundation Brush and blend. Apply Sandstone Pearl ShadowSense along the cheekbones to highlight and blend using the Stipple Foundation Brush or by patting with a finger.

Lips: Create a beautiful peach-coral lip color with two coats of Samon and one coat of First Love LipSense onto clean, dry lips. Allow each layer to dry in between coats and top with Gold Glitter Gloss for a high shine, shimmery finish.

Dusty Rose

Eyes: Apply Mulberry ShadowSense along the base of the eyelid blending upwards to just above the crease using a Shadow Blender Brush. Apply Pink Posy ShadowSense to the outer V and blend into the crease using a Shadow/Concealer Brush. Apply Garnet ShadowSense along the upper and outer third section of the lower lashline. Complete the look with UnderSense Lash Builder and LashSense Waterproof Mascara to upper and lower lashes.

Cheeks: Apply Toasted Rose BlushSense to the apples of the cheeks using a Stipple Foundation Brush and blend. Top with small amount of Silver Rose Translucid Powder.

Lips: Apply three thin layers of Praline Rose LipSense and top with Matte Moisturizing Gloss.

Motivational Wednesday - Resist Rejection

Resist Rejection

We all have felt it.

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Or

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We feel it right now.

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Remember this....when you feel rejected. Know that if God is for us, than who can be against us.

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Don’t let rejection bring you down. Keep your head held high and remember God Loves, You are Amazing, and that this too shall pass. ♥️

Tasty Tuesday - GRAIN FREE Soft Pretzels

Grain Free Soft Pretzels

Ingredients: 

1 1/2 c almond flour
1/4 c flax meal
1 T coconut flour
2 t baking powder
1/4 t pink salt
1 cup of shredded Zucchini
5 eggs
2 T apple cider vinegar

Directions: 

1. Preheat oven to 350 degrees
2. Grease donut pan and dust with coconut flour
3. Pulse almond flour, flax meal, zucchini, coconut flour, baking soda, and salt in food processor
4. Add eggs and vinegar and process until combined
5. Place batter in ziploc bag, snip off corner, and pipe into donut pan
6. Bake for 20-25 minutes or until toothpick inserted into center comes out clean
7. Remove from oven and allow to cool in pan for 1 hour

Network Marketing...is it for you?

Network marketing…

Do you think it's not for you? Do you think it's just a multilevel marketing scheme? 

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I hear you. I thought the same thing myself. That was, of course, until I met the right group and got involved. 

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Now now; This business has totally changed my life. 

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Direct sales and network marketing may not be for everybody.  They are, however, a very positive driving force in our country today!! 

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I mean what do you think is more powerful, being pitched something on TV or having someone you know and trust recommend a product or service? 

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Now imagine being paid every time you recommend a book, movie, make up, or anything else that you enjoy. You'd be a millionaire right? 

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Well guess what?!?! Many people in network marketing are just that!!

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They've become successful simply by helping others achieve what is important to them. They get compensated by sharing the excitement about their product or service. 

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And that is exactly what I am doing! I am on my way to building a team of ladies that have the same goal in mind - to share the love of a product with others, and we are on our way to becoming a MILLION  team! 

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Now is the time! Stop questioning or doubting yourself = JUMP! I mean seriously?!?! Why not get paid to take selfies and talk about an amazing product that you LOVE! 

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Wanna know what being your own boss can do for you? Message me or like this post! 

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Don't let your thoughts stop you from what could be the best decision of your life! It was mine!!