BYTES of Informationon Motherhood, Food, Fitness & Real Life

Flatout® Flatbread Cinnamon Rolls Are Only Only 4 Weight Watchers® SmartPoints® value per roll!

0 Leave a comment
High Fiber Cinnamon Roll Recipe

Disclosure: I have partnered with Flatout Flatbread to bring this recipe and post to you. Although I have been compensated for my time, all opinions are my own.

Do you remember back when you were a kid waking up to the aroma of freshly baked cinnamon rolls filling the house?

For me, this was a tradition on holidays. Just the smell of cinnamon instantly takes me back to memories of those happy mornings. Maybe because of this I have developed a love affair with cinnamon rolls. I seriously dream of savoring these gooey little guys on a regular basis. And if I go to the mall and pass the food court where they are serving up rolls the size of my head, forget it! I can’t resist.

The problem with cinnamon rolls is that, as much as I would love to eat them on a regular basis, they are calorie-dense and contain saturated fats and sugar.

So what’s a cinnamon roll obsessed mama to do? With the help of my favorite flatbread ever, Flatout Flatbread and their new endorsement from Weight Watchers, I created a fiber and protein- containing spin on the traditional cinnamon roll recipe. Not only is this recipe a good source of fiber and protein, but it is also incredibly simple and fun to make. So simple that Joey can pretty much make these all on his own, and if a 3 year old can do it, I know you can make them too!

Using Flatout Original Light Flatbread instead of dough allows you to incorporate a whole grain that provides both protein and fiber with no added sugar. And for those of you who are Weight Watchers members, each Flatout Flatbreads provides between 2 to 4 SmartPoints value. The Beyond the Scale program, which includes the SmartPoints food plan, allows Weight Watchers members to lose weight while eating the food they love, like cinnamon rolls!

If you are tired of passing up on your favorite foods, you no longer have to. With just a few recipe modifications, such as swapping in Flatout Flatbread in replacement of refined grains, you can amplify the nutrient content of any recipe.

High Fiber Cinnamon Roll Recipe
Print
Flatout Flatbread Cinnamon Rolls
Servings: 6
Ingredients
  • 2 each Flatout Original Light Flatbread
  • 2 each Medjool dates pitted
  • 2 tbsp water
  • 1 tsp cinnamon
  • 1 pinch salt
  • 3/4 cup low-fat plain vanilla Greek yogurt
  • 1 tbsp butter melted
  • 1 tbsp granulated sugar
Instructions
  1. Preheat oven to 350 F.

  2. In a food processor, blend together dates, water, and ½ teaspoon cinnamon along with a pinch of salt. Set aside.

  3. Mix the remaining cinnamon into ½ cup yogurt and set aside.

  4. Cut each flatbread horizontally into 6 thin slices.

  5. Alternate coating the top of each flatbread piece with yogurt or date mixture, so that you end up with 6 flatbread pieces topped with yogurt and 6 flatbread pieces topped with the date mixture.

  6. Place one flatbread piece with date mixture on top of a flatbread slice coated with the yogurt mixture. Slowly roll the flatbread to create a cinnamon roll shape.

  7. Repeat this process to create 6 ‘cinnamon rolls’

  8. Place the rolls into a muffin tin. Drizzle the melted butter and sugar evenly over each roll.

  9. Place in oven and bake for 10-12 minutes or until the flatbread has become slightly browned.

  10. Remove from the oven and allow to cool for 1-2 minutes. Coat with the remaining Greek yogurt as frosting and serve warm.

Recipe Notes

Nutrition Facts (per serving)

Calories 94

Fat 2gm

Saturated Fat: 1gm

Carbohydrates: 14gm

Fiber: 3gm

Sugar: 8gm

Protein: 6gm

Sodium: 136mg

Cholesterol: 5mg

Weight Watcher SmartPoints value (per serving): 4

Weight Watchers for services and SmartPoints are the registered trademarks of Weight Watchers International, Inc. Trademarks are used with permission.

 

 

Could Your Personality be Making You Gain Weight?

0 Leave a comment
a person with a paper bag head on which are an question and an interrogation mark, isolated

a person with a paper bag head on which are an question and an interrogation mark, isolated

When it comes to weight loss, a lifestyle change that is customized to you and your dietary habits is the key to success. Just as we all have different personalities, we also each have a unique weight loss personality. This is why a ‘one size fits all’ approach to weight loss just doesn’t work. Tailoring a plan to your lifestyle is necessary for both weight loss, and most importantly- weight maintenance following weight loss. Let’s discuss different weight loss personalities and identify strategies for each one to promote long term weight loss success.

The Personality: ‘Perfectionist’
Do you find yourself always trying to do everything right, all of the time? Are you hard on yourself when things do not go exactly as planned? If so, you likely have a ‘perfectionist’ personality. When it comes to eating, it is nearly impossible be perfect 100% of the time. Life is going to throw curveballs that require a bit of leniency in your diet; and while you may not be able to make the perfect food choice every single time, you can still lose weight and maintain a perfectly healthy lifestyle! Often with this personality we see over restriction and emphasis on ‘forbidden’ foods. Even one diet ‘slip up’ can cause feelings of failure or hopelessness and lead to a cycle of overeating followed by over restriction.

The Strategy: Stop the cycle! Work on learning to forgive yourself when you do have a diet ‘slip up’, and try incorporating a small weekly indulgence to your diet. Adding flexibility to your diet will not hinder your health or your weight loss efforts, and you will likely feel more relaxed and at peace with your new lifestyle changes.

The Personality: Impulsive
Do you get halfway through the bag of Doritos before you even realize you grabbed them from the kitchen? Do you take seconds at dinner just because the leftovers were sitting there? These are habits seen often with ‘impulsive’ personalities. Changing your lifestyle usually requires a bit of planning and thoughtfulness, especially in the beginning while getting used to new foods and eating habits. Those with impulsive personalities are more likely make a poor dietary choice in the moment and less likely to consider the feelings of guilt that usually follow. Impulsive eating often leads to poor dietary decisions, disregard of hunger cues, and overeating.

The Strategy: Get rid of temptation! Think about the food temptations you give into throughout the day and find a way to eliminate these temptations altogether. Stock your fridge and cabinets with healthy snacks and avoid buying sugary and salty treats. Contribute a healthy dish at the next BBQ so you know there will be something nutritious there for you to eat. Keep dinner leftovers on the kitchen counter or somewhere they will be out of reach. Making your food choices more planned and deliberate throughout the day will help you stay on track!

The Personality: Night Owl
Do you find yourself staying awake late into the night even when you don’t need to? The ‘night owl’ personality is a common one, and it can have a substantial impact on your weight loss efforts. Studies have shown that people who stay up later often engage in night time snacking and consume significantly more calories than those who hit the sack earlier. Additionally, sleep deprivation can lead to clouded judgment when choosing foods the following day, and can also mess with your hunger and satiety hormones.

The Strategy: Commit to a bedtime! Choose a bedtime that is realistic for your lifestyle, preferably early enough to get at least 7-8 hours of sleep per night, and commit to it. To promote a more restful sleep, turn off electronics 30 minutes to an hour before getting into bed. Try practicing nighttime yoga or meditation to relax your mind and body. It will take consistency and patience while your body adjusts to the new sleep schedule, but I bet you will find the new rested you makes healthier choices throughout the day!

The Personality: All or Nothing
Have you started a nutrition or exercise program, strayed a bit off course, and then abandoned the program all together? This ‘all or nothing’ personality can sabotage weight loss efforts; any deviation from the plan will lead to feelings of failure and subsequent giving up. This personality often relies on a very structured plan for weight loss success. While structure can be helpful while losing weight, flexibility is essential for long term weight loss and weight maintenance.

The Strategy: Add flexibility! When you begin your weight loss journey, follow a structured plan while you are getting used to the changes. After a couple weeks, allow yourself to stray a bit from the plan. This may mean experimenting with one or two different meals a week, adding in a night at your favorite restaurant or enjoying a small treat at the Sunday barbeque. Adding flexibility to your plan will allow for continued weight loss while preventing diet burn out that can occur from too much structure.

The Personality: Short Attention Span
Have you ever given up on trying to lose weight after feeling bored with eating the same foods over and over again? Structure is important for weight loss, but that doesn’t mean the foods you eat have to lack variety! Someone with the ‘short attention span’ personality may find they get into a rut of eating the same foods every day that is not only boring, but is also unsustainable. Eating should be an enjoyable experience, and the greater variety of healthy foods you have in your diet, the more likely you are to feel satisfied and find success on your journey to weight loss.

The Strategy: Mix it up! There is no way to get around the fact that structure and planning are necessary components for weight loss. To add variety but keep structure, plan out a week of meals, Sunday-Saturday. Make sure these meals differ from day to day. Now, you have seven days of different meals that will help you stay on track without becoming bored. You can repeat these meals each week, or find new healthy recipes online or in a cookbook to swap with. Getting creative in the kitchen is a great way to stave off boredom while discovering new nutritious snacks and meals.

No matter what your weight loss personality is, the important thing to remember is that the changes you are making are lifestyle changes; they have to be sustainable if you hope to reach long term success. Once you identify your weight loss personality, work with the strategies that are tailored to you and your lifestyle (a registered dietitian can help you do this!).

Which personality do you identify with? Do you have a different weight loss personality that was not mentioned? 

Connect with me on Instagram, Twitter, and Facebook and keep me posted on your progress and thoughts!

 

Meal Prep Essentials for the Healthiest Week Yet

0 Leave a comment

I am excited to partner with one of my favorite Greek yogurts, Dannon® Light & Fit®, to bring you this post. I have been compensated for my time commitment. However, my opinions are entirely my own and I have not been paid to publish positive comments.

If you asked me to share just one tip that has the most impact on health, I would say without a doubt it’s planning ahead. I’m sure you’ve heard the quote by Ben Franklin “if you fail to plan, you are planning to fail.” When it comes to making sure you are eating a well balanced diet, this statement couldn’t be truer. Take the other day for instance. I woke up in the morning and couldn’t wait to start my day off with a smoothie packed full of berries, spinach, and Greek yogurt. But then I realized I had not been to the grocery store and had none of these foods in the house. Needless to say, the breakfast I did end up eating that day was not nearly as nutritious as I had hoped for.

Devoting just a bit of time each week to meal planning can prevent situations like this from happening. I have found for both my clients and myself that meal preparation is the key in achieving and maintaining your health goals. But I know what you are thinking – meal prep is time consuming, right? I used to think that too, but it’s actually the opposite. If you know how to do it, spending just a little bit of time one day a week on meal prep can save you hours the rest of the week. And who doesn’t want to save time and make nutritious eating even easier? You know I am all about easy! That’s why I am so excited to share my top three meal prep essentials for your healthiest week yet:

 

Step #1: Create a must-have list of your top 5 staple foods and have them on hand at all times

5 meal planning food essentials for time saving meal prep

5 Time Saving Meal Prep Foods that Make Healthy Menu Planning Easy

Have you ever looked in your kitchen and realized you were out of pretty much everything, but your day was so busy there was no time for long trip at the grocery store? This happens to me a lot, which is why I am a huge advocate of creating a ‘must-have’ food staple list. This is a list of your top five foods that are essential to have on hand at all times. When I am short on time, but out of everything, I can run into the store, grab these 5 items and be done shopping in under 10 minutes. As long as I have these items on hand, I know I can create healthy meal and snack options for my whole family. So what’s on my must-have list? I’m glad you asked:

 

Dannon Light & Fit Yogurt Drinks

I am a yogurt fanatic for a good reason. Many yogurts are a good source of protein, calcium, and vitamin D. The 2015 Dietary Guidelines for Americans even recommend increasing your intake of nutrient-dense foods, such as fat-free or low-fat dairy products, like yogurt, which is pretty easy to do. Yogurt is so versatile it can easily be added as a snack, mixed into a recipe, or even enjoyed as a dessert. I’m currently enjoying the Dannon Light & Fit Yogurt Drinks which contain 90 calories, 9 grams of protein and zero grams of added sugar per serving (7 fluid ounces). These delicious little guys make the perfect grab-and-go option and have become my new gym bag essential as my go-to post-workout snack.

Post workout snack options that fuel fitness

My post-workout snack essentials to fuel fitness

Frozen vegetables

I love having fresh vegetables, but they can spoil pretty quickly. Keeping frozen vegetables on hand is a great way to ensure I always have a veggie backup for every meal. Since frozen produce is picked at its peak ripeness and flash frozen, the majority of nutrients are maintained, making it just as nutritious as the fresh alternative, but with a much longer shelf life.

Canned beans

Beans provide a good source of plant-based protein, fiber, and iron plus they are incredibly versatile. I can toss them onto a salad, make a batch of chili in the slow cooker, or use them for a family taco night depending on our mood. Not only are they incredibly nutritious, but they are also very budget friendly which makes the grocery bill a lot lighter.

Eggs

Eggs aren’t just for breakfast. Not only do they provide a complete source of protein, but they can be used as the main ingredient in a meal, added into a recipe, or enjoyed as a snack. If I have a carton of eggs on hand, I know that I can always whip up a quick meal that my family will love any time of day.

Whole grain tortillas

You can probably see why these are an essential based on my other food choices. With these on hand, I can create anything from taco salad bowl, to a breakfast burrito, or even a flatbread pizza.

 

5 time saving meal prep essentials for healthy weekly meal prep

5 time saving meal prep essentials

 

Step #2: Schedule one hour a week to save time all week long

Figure out which day of the week works best for your meal preparation efforts and schedule it. For me, I like to make this the same day I go grocery shopping so I have everything I need to make my prep work as easy as possible. During this hour, clean and chop your fresh veggie options for the week. Create your full week of lunches and have them packed and stored in the refrigerator so you can quickly grab them as you run out the door each day. Have your dinner ingredients ready to go. For me, this may be having a chicken breast marinating in a bag so that it can be quickly tossed on the grill one night. Or, I may slice my vegetables and meat, toss them in a bag with my favorite seasonings, and have it all ready to throw into the crock pot for a dinner that cooks itself.

Pre-wash and slice vegetables for time saving meal prep strategies for healthy meal planning

Pre-wash and slice vegetables in advance is key to healthy meal prep

 

Step #3: Keep a reverse food record

I am a huge believer in keeping a food record. Did you know that people who keep food records lose about 40% more weight than those who don’t? That’s a huge number for simply tracking what you put in your mouth. The main reason for this is increased accountability. Now, writing down what you eat after you have eaten it is the typical way you would keep a food record, but I actually recommend trying it in reverse. If you take a few minutes each night to write out what you plan to eat the next day, you can better plan your meals and problem solve instead of having to do it on the fly.

For example, if you were writing out tomorrow’s meals and realized you didn’t have the foods on hand to make the dinner you were planning, you can think through what foods you do have available and how you can create a healthy dinner from those instead. If you had waited to do that until right before you started to prep the meal, you may have had to pick up the phone and order takeout instead.

 

My One-Week Meal Prep Guide

So what does my meal prep routine look like? Here’s an example of my healthy meal planning menu from this week:

Sunday Night Meal Prep Routine: Time Frame – 1 hour

  • Batch cook One-Pot Slow Cooker Chili for weekly lunches
  • Hard boil one dozen eggs for weekly snacks
  • Bake up one dozen Veggie Egg Muffins for breakfast on-the-go
  • Clean, wash, and slice fresh peppers, carrots, and celery for snack options
  • Grill 3 lbs chicken breast, slice, and refrigerate for salad toppings and sandwiches during the week
  • Prep 3 bags of slow cooker meals including marinated meats and vegetables in plastic bags and freeze for easy dinner meal prep throughout the week
  • Prep post workout snacks with Dannon Light & Fit Yogurt Drinks and fresh fruit
  • Prep snack options throughout the week including Dannon Light & Fit Greek nonfat yogurt, nuts, seeds, and low fat string cheese.

Taking the time to prep everything in advance allows me to have quick access to nutritious meals and snacks all week long. I have found this takes the stress out of meal planning, ends the ‘what should I make for dinner’ struggle that often happens after a long day of work, and saves me both time and money on groceries.

 

What does your meal prep strategy look like? Join me over on Instagram and follow @lightandfit to show us how you #DoWhatFitsYou

3 Ways to Break Up with Your Scale For Good – And Why You Will Be Healthier Because of It!

0 Leave a comment

 

“I just can’t quit you.” Have you ever felt that way when it comes to your scale? I know I sure have. To me, the scale is like the toxic boyfriend you know you shouldn’t obsess over, but you just can’t help yourself. My relationship with my scale used to be like a bad Lifetime movie. I’d hide from it, tell myself whatever it told me didn’t matter, but somehow it always worked its why back into my life, messed with my mind, and damaged my self-esteem.

Sound like a familiar story? I think most women can relate to this type of relationship with the scale at some point in their lives. So what should we do? I’m not advocating that we all toss our scales out the window or pretend they never existed. I do think weighing yourself can be valuable from time to time (and yes I do weight myself occasionally). But we need to adjust the reasons we choose to weigh ourselves.

When you are about to step on the scale, why are you weighing yourself? What are you planning to do with the information the scale provides? I have found from working with hundreds of clients (as well as my own personal journey with the scale) that we step on for two reasons: to verify our self worth or as a form of self-punishment. We let that silly number on the scale define us. If the number is low – hooray!- your day just got instantly better. Your self-esteem is boosted, you feel energized, you feel prettier, and you feel like you are more worthy. If the number is high -#?!$@!!!- you jump off, get pissed, and feel fat, ugly, and unworthy the rest of the day. Am I right?

Guess what? Before you stepped on the scale you were just as pretty or smart or thin or heavy as you were before that stupid number popped up. That number changed absolutely nothing about you. But unfortunately, our mind doesn’t always see it that way. If you know before weighing yourself that whatever the number tells you it will impact the way you view yourself, whether that be positive or negative, then your relationship with the scale isn’t exactly a healthy one. If this sounds like you, then it’s time that you break up with your scale (or at least part ways for the time being).

Breaking up with your scale can be incredibly empowering. I know before I broke up with the scale, I was terrified that if I didn’t weigh myself daily my weight would just balloon up. What happened in reality? After avoiding the scale for over a year, my weight decreased, my self-esteem increased, and I finally developed a healthy relationship with my body weight. Now I can occasionally jump on the scale to gauge where I am at (like when I want to see if I am back to my pre-baby weight), use the number as constructive feedback, and get on with my day. I can’t tell you how much better it feels to not let a dumb number rule my life or impact my day. And you can feel this way too- you just have to go through with the breakup first!

If you are ready to stop letting the scale rule your life, use these 3 simple steps to break-up effectively:

 

Place the scale out of sight

When I want to avoid binging on those cookies my husband brought home from work, I don’t throw them away. Instead, I just place them where I can’t actually see them. That way, I am not constantly reminded to eat them, but they are still there when I want to enjoy some. I use this same strategy with the scale. Place it somewhere where you don’t see it or have easy access to it. If you tell yourself you are not going to weigh yourself, but then the scale is right there in front of you as soon as you go into the bathroom, you will end up weighing yourself. Instead, hide the scale in the back of the closet. Its there if you need it, but you will have to go out of your way to find it.

Trust your body

This was probably what I struggled with the most when I wanted to stop weighing myself everyday. I feared that if I didn’t weigh myself and see that number in front of me, my weight would skyrocket out of control. It didn’t happen, and there’s a good reason for that. Before, when I would weigh myself, if the number was low I felt ‘skinny’ and often found myself ‘treating’ myself to whatever I wanted to eat. Then after I would do this, of course my weight would begin to creep back up. When I weighed myself and saw my weight was high, I would be almost too careful with what I ate. This led to deprivation, which ultimately led to overeating.

When I stopped caring about the scale, all of this went away. I ate because I was hungry. I stopped when I felt satisfied. I treated myself on occasion, but mostly I just wanted foods that made me feel energized and healthy. The yo-yo dieting, the deprivation and binge eating cycles, and the desire to ‘reward’ myself with food all went away. I was more in touch with my body and my needs, and my weight leveled off accordingly.

Use measurements that actually mean something

Here’s the thing. As a nutrition professional I cannot state that the number on the scale has no value. Tracking changes in growth, development, and disease status are all dependent on weight changes, so we cannot stop using the number on the scale completely. However, I have never seen any research that says a fluctuation in body weight of a few pounds up or down is an indication of a change in any sort of health status, negative or positive, in an otherwise healthy individual. So you are doing when you focus on those small changes on the scale is playing mental games with yourself (and driving yourself mad).

If you are eating well, exercising, and trying to improve your health then focus on measurements that actually mean something. The scale can go up and down for a number of reasons, like whether or not you went to the bathroom before you weighed yourself. Measurements like tracking your waist circumference aren’t so sensitive. This can help you to gauge body composition changes without messing with your mind. Tracking fitness changes such as when you can successfully bench a heavier weight or walk a mile a minute faster than you previously had are all ways to know you are improving your health.

 

So put the scale away, make a commitment to yourself to focus on how you feel from your efforts to eat well and be more active versus how the number makes you feel, and finally free yourself from determining your self worth based on a silly number.

 

Page 2 of 5212345...102030...Last »