Posts Tagged ‘carina’

Super Bowl Sunday Solutions and Swaps by Carina Sohaili

super-bowl-sunday-solutions-and-swaps-by-carina-sohaili

Game Day is almost here! Below are my simple Super Bowl Sunday Solutions so you can actually enjoy game day while being healthy. Yes – it is possible!

Mental Preparation: Do not starve yourself until the Super Bowl party and plan on pigging out. When you are hungry your brain is looking for a quick fix to give you energy and you automatically will be attracted to the worst possible food choices. Have a smart snack or filling balanced meal before. My three ingredient Southwestern Salsa Scramble recipe was recently featured in Entrepreneur Magazine and is a great, quick option that combines protein and healthy fat. It also takes less then five minutes to make.

Cha-Cha Chip Time! Healthier options are whole-wheat pita chips, pop chips or air-popped popcorn (for more tips on the truth about carbs you can check out my piece here.) Baked chips are better than classic potato chips. Why? The hidden preservatives, and addictive ingredients in classic potato chips are what make you want to keep munching (because they spike your blood sugar levels) and make you crave more junk food. Two of my favorite healthy brands (without compromising taste) are Beanitos and Corazonas. You can find these at any local grocery store. They are much more nutritious and delicious than your classic potato chips and will keep your blood sugar levels stable which will keep you more full and satisfied for a longer amount of time. Bottom line: when selecting baked chip brands look for chips with the least amount of processed ingredients. Below is my Simple Sweet Potato Chip recipe that takes ten minutes to make. If you like this recipe check out my Skin Clearing French Fry Video Tutorial  here.

Carina’s Simple Sweet Potato Chips: cut up a sweet potato into thin slices, add some spices of your choice (cinnamon is great for sweet and cayenne pepper is great for spicy. For different spice options check out my old piece here.) Use an all natural cooking spray, place on a baking tray and toss into the oven for ten-fifteen minutes or until the top is a golden brown. Do not be intimidated by cooking. It can be simple, easy and stress free. But only partake if you are in the mood. Sweet potatoes are one of my favorite healthy carbohydrates and skin superfoods. They are loaded with fiber to keep you more full for a longer amount of time, vitamin C, vitamin A, potassium, and magnesium. Not to mention, beta-carotene, a cancer fighting antioxidant. Vitamin A is fantastic for the bags and dark circles under your eyes. Vitamin C will give your skin a young, fresh glow and is a great immune system booster. Chips that will clear skin, reduce cravings and taste divine in under fifteen minutes? YES PLEASE.

Divine Dips! Get saucy with salsa. Salsa and hummus are great, healthy options. Go for these instead of the artichoke dip, or crazy cheese dips. Sweet potato chips with salsa are one of my favorite combinations. Do not fall for the hidden salsa trap. Most store brand salsa is loaded with excessive sugars and preservatives. This actually will make you much hungrier and harder to control your eating (you are going to keep wanting more and more.) If you are not in the mood to dice up your own healthy salsa (onions, cilantro, lime and tomatoes) simply make sure there are no added ingredients in your salsa and you buy real, all natural and non-processed (all you have to do is make sure you can read the ingredients on the label.) Salsa contains capsaicin, the chemical responsible for spiciness. It stimulates digestion and in various studies has been shown to aid in the prevention of stomach ulcers. Capsaicin also helps activate the release of endorphins (the feel good hormone) in the body.

Holy moly guacamole! Avocados have incredible health benefits. These guys are loaded with heart healthy fats that help decrease stress and anxiety. They also are a good source of vegetarian protein, have more potassium than a banana and great for banishing blemishes due to the high vitamin content. Remember to keep it simple, there is no need for excessive ingredients (fresh lemon or lime, avocado and a dash of salt-pepper.) It is very easy to get guacamole happy as well. Make sure you eat this divine side in moderation. For another healthy avocado recipe try my Avocado Dark Chocolate Shake recipe here or my Zesty Lemon Mash recipe here.

My Secret Saucy Protein Dip: mix together avocado (1/8 cup), salsa (1/2 cup) and plain non-fat Greek yogurt (1/2 cup) with a dash of garlic in a bowl or blender for a funky healthy protein packed dip that will keep you full, satisfied and taste great. Experiment with different textures! If you like a chunky dip, simple blend or mix for a shorter amount of time. Adding the Greek yogurt will give you a rich creamy texture along with other benefits such as healthy bacteria for digestion, protein and calcium for bone health. If you are dairy free, simply alter the recipe to make it work for you. (Check out my Energizing Ranch Dip Video Tutorial here for another option.)

Beer? According to Men’s Health here are the best tasting light beers: Adams Light, Heineken Premium Light, Amstel Light, Kirin Ichiban Light and Bud Light.

I always remind clients to be mindful of their portions. Try not to eat directly from the buffet, kitchen fridge, bag or box. It is very easy to get lost in the game and mindlessly munch on what is directly in front of you (I am guilty of this too!) Take a plate and put a reasonable amount on your plate.

Remember what you are doing: watching the game and hanging with family or friends. Not just consuming ridiculous amounts of food. Live your life while being healthy.

More information about my Custom Programs can be found here

For more easy recipes swing by my library of Eat Yourself Gorgeous Video Tutorials

As always, focus on progress, not perfection and have compassion for yourself

Love,

Carina

 

Fuel up with Foods to Focus by Carina Sohaili

We all have those days where it seems impossible to focus. Here are some simple foods to add to your daily diet to improve your focus, mood and get you ready to conquer.

  1. Brilliant Blueberries. Blueberries contain specific antioxidants that have been shown to increase oxygen to the brain. Blueberries are also packed with Vitamin-C, Vitamin-E and have incredible cancer fighting benefits. Have a cup of blueberries for a mid-morning snack or throw them in your oatmeal.
  2. Sassy Salmon. Salmon is rich in omega-3 fatty acids. Omega-3s have been directly shown to improve your mood, increase your memory and concentration levels. These healthy fats also will reduce your anxiety and stress levels. Not to mention great for your heart health. Have a couple of cut salmon rolls with brown rice for lunch, or go for a delicious steamed salmon entrée.
  3. Wonderful Walnuts. Walnuts have protein, essential fats and B6 – a vitamin that has been shown to increase energy levels. Walnuts also have been shown to increase Serotonin. Serotonin is a chemical in the brain which helps you react to stress better. Don’t go too crazy with these nuts; ¼ of a cup is a perfect snack size. They can be a great addition to a salad, or sprinkle some on Greek yogurt for a crunchy munch.
  4. Delicious Dark Chocolate. Indulge in Dark Chocolate for a 3pm pick me up. A great snack size is ¼ of a bar (2-3 small squares.) Dark chocolate is loaded with antioxidants, and stimulates the release of ‘feel good’ hormones in your brain. The caffeine in dark chocolate will keep you alert without the crash later on.
  5. Cha-Cha Chia it up. Chia seeds are tiny, powerful and nutrient dense. Add a scoop to your AM shake or make a delicious chia seed drink in the afternoon with some almond milk and stevia.

Be selfish and make yourself a priority. Nourish your brain. Once you start fueling your body with the proper nutrition, your focus, concentration and overall productivity will change. Pick one food, incorporate it continuously for a few weeks and see how you feel.

Start Spring with Simple Steps to Change by Carina Sohaili

start-spring-with-simple-steps-to-change-by-carina-sohaili

Most people know how to make the right choices, but have trouble implementing that change. What is holding you back from being the best version of yourself? Habits are a comfort. It is very easy to get stuck in a routine and pattern – especially if you have been doing it over and over again for years. If you are ready to change here are some steps to help:

  1. Write down your bad habits, how they make you feel, why you want to change and then put it on your mirror or fridge.
  2. If you give into your habit, write down how it makes you feel afterwards. The next time you are tempted to give into your unproductive pattern force yourself to read the note first.
  3. Be realistic and do not try to do everything all at once. Change is very hard, especially when patterns are deeply engrained. Choose one small goal to focus on that seems manageable.
  4. Be consistent and slowly you will see that everything will get easier the more you stick to your goal. Whether it’s having a goal to go to the market on Sunday so you have healthy food for the week, or having three cups of coffee instead of four. All change is positive – be proud of your work! Everything counts.
  5. It’s okay to stumble and frankly you should at first. No one is perfect, and perfection is not realistic. It is important to not give up every time you make a mistake or give into an old habit. At least you are being proactive and trying to make a change. That should be your focus. You are human, not a robot who can automatically change with the hit of a switch.

We all have bad habits. We all have an urge to give into quick fix solutions to satisfy immediate needs. This is human nature. Recognize your bad habits, why they are holding you back and replace them with positive ones. From over doing it on coffee, to ordering takeout every day at lunch and hitting snooze instead of waking up thirty minutes early to get a sweat session in. Taking care of your health is the best tool for success. The more you practice healthy habits, the easier they will get. Soon planning a healthy lunch will be like brushing your teeth, exercise will be something you look forward to, and ignoring the donut for a healthier snack will be something that you love

You can find more of my simple tips in the Huffington Post hereEverything boils down to daily patterns, habits and small, consistent changes over time.

Remember to have compassion for yourself, always.

More information about my Custom Programs can be found here.

Love,

Carina

Heart Healthy Valentine’s Day By Carina Sohaili

The day of love is fast approaching – here are some tools for your mind and body to celebrate in a heart healthy way.

heart-healthy-valentines-day-by-carina-sohaili

Go Dark. Chocolate and the day of love go hand in hand. Do not deprive yourself but instead of name brand milk chocolate opt for some pure dark chocolate. Dark chocolate triggers the release of “feel good” hormones in your brain; the same “feel good” hormones that get released after you do physical activity or when you are falling in love. Dark chocolate also controls your blood sugar levels and is loaded with antioxidants. Antioxidants help protect your body against certain types of cancer, infection and slow down the signs of aging.

Go for Heart Healthy Salmon. Salmon is high in omega-3 fatty acids; a healthy fat that our bodies do not produce on it’s own. Omega-3 fatty acids decrease the risk of heart disease, irregular heartbeats and help lower blood pressure levels. These healthy fats also increase your ability to focus and improve your mood.

Instead of going out to a fancy dinner with your significant other or group of friends plan to cook a meal at home. Home cooked meals are much healthier than eating out and getting comfortable in the kitchen is a great bonding activity. Cooking may seem draining or daunting at first – but just like using a muscle that you have not used, it will get stronger and easier with time. If you are eating out the best way to order salmon is steamed or poached.

Mind. Valentine’s day is a day of love; show yourself and your loved ones how much you truly care by taking a step to make health a priority. Even if it’s a small change, everything counts. If you are feeling alone on Valentine’s Day treat yourself to a delicious healthy home cooked meal, massage or activity that YOU enjoy. Indulge and invest in yourself. Once you start focusing on your own hhealth– mentally and physically, the right people will fill your life. Everything happens for a reason. Trust the process.

Stay tuned for my latest nutrition video on cravings coming out this weekend. Try and make a small positive change in your life this week, everything counts.

Super Bowl Sunday Solutions! By Carina Sohaili

Game Day is here! Don’t go crazy and fall off the wagon. Here are some tips so you can actually enjoy Super Bowl Sunday while being healthy. Yes – it is possible!

super-bowl-sunday-solutions-by-carina-sohaili

Mental Preparation: Do not starve yourself until the Super Bowl party and plan on pigging out. When you are hungry your brain is instantly looking for a quick fix to give you energy and you automatically will be attracted to the worst possible food choices.

Food Choices: Get your protein before you start munching. Usually there is always a platter of sliced meats or shrimp cocktail. Having protein before you start snacking will actually reduce your craving for junk food.

Chips: Healthier options are whole-wheat pita chips, pop chips or air-popped popcorn. Baked chips are better than classic potato chips. Here are some healthy brands without compromising taste: Pop Chips, Beanitos and Corazonas. You can find these at any local grocery store – they are much more nutritious and delicious than your classic potato chips. When selecting baked chip brands look for chips with the least amount of processed ingredients.

Dips: Salsa and hummus are great, delicious, healthy options! Go for these instead of the artichoke dip, ranch or crazy cheese dips. Load up on veggies! Some people just feel like munching; let yourself munch on unlimited amounts of veggies before you go for the chips and dip. Carrot sticks with salsa is one of my favorite combinations.

Beer: Men’s Health did a study on the best tasting light beers, here are the top five picks: Adams Light, Heineken Premium Light, Amstel Light, Kirin Ichiban Light and Bud Light.

Be mindful of your portions. It’s easy to get lost in the game and mindlessly munch on what is directly in front of you. Take a plate and put a reasonable amount on your plate. Remember what you are doing – watching the game and hanging with family or friends, not just consuming crazy amounts of food. Live your life while being healthy!

* Stay tuned for my next nutrition video coming out in a few weeks on how to be a planner, eat more frequently and reduce late cravings!

Happy 2013: Hangover Remedies

happy-2013-hangover-remedies-by-carina-sohaili

The New Year is here. NYE is a time for friends, family and celebrating with people you love. If you went slightly crazy on the bubbles, here are some simple tools to get your body back in check so you can have a beautiful January 1, 2013.

  1. Eggs – with the yolk. Egg yolk contains cysteine. Cysteine breaks down the toxin acetaldehyde in your liver, causing your hangover.
  2. Coconut Water. Coconut water is a great source of potassium, calcium and chloride. The electrolytes in coconut water will help your body rehydrate and boost energy levels. Coconut water has more natural electrolytes than any sports drink and is a better option.
  3. Bananas. Alcohol drains your body of potassium. Bananas are packed with potassium, which will assist your body in a faster recovery from the night before.

For everyone with NYE resolutions, do not try and do everything all at once! Strive for progress, not perfection. Have goals but make them realistic and manageable.

Happy 2013!

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