Super Truths: The Realities Why You're Not Losing Weight

5 Reasons You're Not Losing Weight

Here are 5 simple explanations why your latest endeavors to shed the pounds have been met with disappointment:

1. You gorge on healthy food

Healthy doesn't mean 0 calories. Keep portions in check even when you're eating food chock full of nutrients.

2. You're surrounded by unhealthy eaters

Nothing is worse for someone on a diet than watching someone not on a diet chow down on pizza, pasta, cookies and more. And while we don't advise dropping all of your unhealthy friends for new ones, try focusing your group get togethers on activities. Watch a game together, try karaoke, bike riding, or even throw a dance party.

3. You drown your food in sauces/condiments/dressings

Add on the add ons. The calories in ketchup, cheese sauces, and thousand island dressing add up. In small doses, these add on's are fine, but if you're pouring them on to give bland foods flavor you might as well have something a little more indulgent that requires less additional flavorings.

For more condiment advice, check out our earlier blog post devoted to these delicious add ons.

4. You're always on a diet

Having a constant mentality of being on a diet sets you up for failure. If you slip up, you'll end up going all in and splurging because "you already broke your diet." Commit to being healthy and exploring a healthier lifestyle instead of restricting yourself to only certain foods. 

For more about all or nothing dieting, check out our earlier blog post devoted to this dieting personality.

5. You LOVE eating out

Walking into a restaurant is like walking into a calorie minefield: you have no idea which dishes will be total explosions and which will be okay. Calorie counts can be off the charts with restaurants using oil everywhere, butter and margarine whenever and saucing everything. If you don't want to give up a night on the town, split a meal, stick with healthier options like grilled chicken, and sip water.

Super Picks: The Laughing Cow Wedges Light Creamy Swiss

What were loving today...The Laughing Cow Wedges Light Creamy Swiss

We are in L-O-V-E with this decadently rich spreadable cheese. With just 35 calories and 1.5 grams of fat for 21 grams VS. the typical cheese spread's 80 calories and 4 grams of fat, you can savor cheesy awesomeness without adding to your waistline. The individual wedges are a perfect sized portion, not too big or small, and come 8 in a round, portable pack - making them easy to fit into even the tiniest fridge. They also last quite some time and pack the same tasteful creaminess of any full fat cheese.

We have so many ideas of how to pair your delicious cheese wedge and make a healthy snack or meal...

#1 Eat it plain

#2 Pair with crackers

Our pick, Special K multigrain crackers with 24 for just 120 calories

Another option: Glenny's Soy Crisps

Read more about Glenny's Soy Crisps and pairings for them in an earlier Super U blogpost

#3 Melt in a saucepan with veggies, pour in some egg whites and voila! Omelet!

#4 Mayo swap!!!! 

Replace these wedges on your baguette, breads, wraps etc. for the same smooth creaminess but an added flavored bonus

#5 Mix with avocado for cheesy guacomole

#6 Melt on pasta, top with Parmesan and a tbsp of whole milk/cream for fettuccine like dish wayyyy lower in calories and fat

#7 Toast whole wheat pita, spread with cheese, top with tomato sauce and basil for an easy peasy delicious low calorie pizza

 

Top with veggies for an added boost of flavor, texture and nutrients

For more fun ideas with Laughing Cow's Spreadable Cheese...check out Hungry Girl's plethora of ideas

Super Summer Feasts: The BBQ Guide

BBQ’s are a summer staple but if you’re not careful, the night could turn ugly when you pile up your plate with calorie laden items. Try these simple tips to stay healthy and enjoy the best of the hot season’s delectable treats:

#1: Vegetate

When we say vegetate, we don’t mean sit and be lazy. We’re talking about vegetables! Set up the fire, spoon a pinch of salt, garlic and pepper on to your favorite veggies and grill them. Pile your plate high with these. Our favorites include colorful peppers, asparagus, zucchinis and carrots.

For more on brightening up your plate, check out our earlier blog post about color coding your diet.

#2: Steer clear of ANY dressed salads

Dressed salads are your worst nightmare. While they may stack up more nutritionally, these salads can pack more calories in a small serving than a burger or deep fried fries (and who wouldn't want to have those instead?!!?).

Tip: If you really must have your potato salad or cole slaw, drain out most of the liquid to save on calories and fat
#3: Go bunless

How about just digging into your meats? Use a fork and knife like you would at a nice restaurant. This will not only save you calories on the bun, but you'll also slow your eating down. You could also try wrapping your burger, hot dog or chicken in a lettuce wrap (it's surprisingly really refreshing) or just opt for one side of the bun (hot dog buns are generally lower in calories so opt for those).

#4 Portion Contortion

A good sized burger and chicken breast is about the size of your palm. Stick with the average sized hot dogs (brontosaurus, foot longs, and any other varieties that sound like Jurassic Park are probably best left off your plate). Try to limit yourself to 1 side and keep the portions to the size of your phone. Your best bet is a knish with just 170 calories.

#5 Condiments

Swap sliced avocado for mayo, use ketchup sparingly, step away from bbq sauce and slather on the mustard.

For more condiment advice, check out our earlier blog post devoted to these delicious add ons.
#6 Walk around

Do a full lap around the table of food options before digging in. This allows you to assess the situation and prepare to make healthy choices as you begin to put things on your plate.

Final Note: Enjoy yourself! You're at a bbq not just for the food but for the company as well. Engage in conversation, throw around a football with your friends and family, and even offer to help the host and hostess move things along (set up, serving, cleaning etc.).

Super Sleepers: Why Sleep Helps You Lose Weight

IN DEFENSE OF SLEEP

3 reasons you’ll want to get more shuteye if only for your health…

1. Leptin + Ghrelin. No, those are not two monster names. Those are hormones. When you don’t sleep, leptin levels drop. Why is that important? Because leptin regulates your fullness levels. On a day of little sleep, you won’t feel satisfied after you eat simply because of leptin levels dropping. When you don’t sleep, ghrelin levels rise. Why is that important? Because ghrelin regulates hunger. On a day of little sleep, your appetite will shoot up simply because of ghrelin levels rising. Bottom line: your body’s reaction to no sleep = hormonal shift to make up for it by making you eat more and more.

2. Less sleep = poorer decision making. Let’s face the facts - no one is a happy camper on very little sleep. But Mr. Grouch won’t be your only downfall of no sleep. You also are more susceptible to fatty foods and those evils because your decision making center (your brain!) is not in best shape. You’ll fall prey to the lures of smells, sights and tastes that you otherwise would have had the strength of mind and willpower to combat.  

3. More hours sleep = less hours of eating. It’s a pretty simple equation. If you are asleep, you’re not eating during those hours. Instead of staying up late groggily watching TV while snacking on a plethora of junk food, plop yourself into bed and recharge your body.

Foods that trigger sleep:
- 2 cups of fat free popcorn
- Whole wheat English muffin

Opt for complex carbohydrates, which cause your body to create serotonin, a relaxing chemical.

Try:

- Small baked potato (skin on) with a dollop of salsa

Find other foods that stimulate sleep on Yahoo! Shine

Final Tips:

- Avoid too many mid-day naps which will throw off your sleep schedule

- Avoid drinking caffeine/sugary drinks late at night

Find out more information on the National Sleep Foundation's wedsite

Super Saves: Small Fixes to the Way You Eat

Sometimes staying healthy is not about what you eat but how you eat. Here are 3 ways to change the way you eat at breakfast, lunch and dinner with a little dose of portion control:

#1 Switch up your plates

More room on your plate, more food in your belly. Just use smaller plates to reduce the amount of food you pile on and feel great about cleaning your plate. 

Bonus tip: Try using a salad plate instead of a regular sized plate for a calorie slash of ~250 calories.

#2 Skip seconds

Keep your plate full but avoid returning for second helpings. This will help you keep portions in check. 

Bonus tip: Count to 10. Do you really want that second helping of pizza or fries? Doubtful.

#3 Course Loading

Dividing your meal into courses will slow down your eating and give your brain time to register fullness. 

Bonus tip: Try starting with a soup (high temp prevents you from scarfing down) or salad (the greens will take up room in your stomach) before moving on to your main dish.

Super Senseless Eating - 20 Surprising Reasons Why You Eat

We found this article on Yahoo! Shine called 20 Surprising Reasons Why You Eat to be one of those great gems that can guide us through making smarter decisions when we eat.

The article can be used as a checklist for regulating binges. For instance, when you reach a weak moment and are about to cave for a big 'ole piece of fried chicken, go through these reasons and ask yourself: Why do I want to eat this?

These reasons may just keep you in check from falling short on your healthy lifestyle.

You eat...

1. To send those amazing pleasure signals to your brain.

2. Because you were given a birthday cake or candy for Valentine’s Day, and it would be rude not to.

3. Because it’s the only thing you can do to distract yourself while waiting for your boyfriend to answer your proposal… or to distract yourself from anything you’re anxious about.
4. To reward yourself for something. Sometimes, it’s for that hour long run you just went on. Hmmm…
5. Because you don’t have a dog to take the rest home to and there are starving children in third world countries.

6. To punish yourself. Pissed at yourself for blowing a job interview or a first date? What better punishment than to see your ass jiggle a little more tomorrow.

7. Because the damage has already been done. You ate two cupcakes? May as well eat the whole box now!

8. To procrastinate. The thought of finishing up that report suddenly makes you certain you are hungry. And you just can’t work on an empty stomach, right?
9. Because you don’t even realize you’re doing it. You’re consciously engrossed in the TV and unconsciously engrossed in that bag of chocolate covered pretzels.

10. To avoid negative emotions. Keep those taste buds stimulated and the pain of your breakup has to take a backseat.

11. Because you will never, ever come across this specific food again. At least, that’s what you tell yourself.

12. Because the fridge is like your clock: it helps you transition from one part of the day to the next. You can’t move onto your workout until you’ve had that afternoon snack.
13. Because you’re about to fast or diet.
14. Because you just exercised or are about to exercise so you think it evens out.
15. Because no one is watching. You’ve been eating salads all day at work and out with friends, and now, late at night, it’s just you and that pantry.

16. Because you’re a grown woman and no one can tell you not to, damnit! (This will particularly happen if you have a parent who constantly nit picks at your weight).

17. Because it is your art—say you’re a caterer or pastry chef.
18. Because you’re on vacation or it’s the holidays. These often are accompanied by plenty of alcohol that only makes us eat more.
19. Because it’s a ritual to do so at certain events or times. Hey, everyone else at your book club eats half a pizza…
20. Becuase you’re eating for two. Self-explanatory.

For more great articles, check out healthy living on Yahoo! everyday

Super Salad: Build a Better Salad Today

Salad bars are the latest craze. Just because its on the menu doesn’t mean that it’s a healthy option. Hiding within all the nutritional bounty are some pretty evil add ins.

Use this guide to build a better salad on your next visit to the salad bar:

#’s reflect calories per average serving

Source: www.justsalad.com

 

Let’s start with your base:

c  Arugula: 28

c  Iceberg: 6

c  Mesclun: 35

c  Romaine: 18

c  Spinach: 26

While iceberg is the least caloric, spinach and romaine pack a higher nutritional bang despite their higher calorie counts.

Add Ins:

 

c  Artichoke hearts: 20

c  Asparagus: 8

c  Avocado: 65

c  Beans (varied): 105

c  Beets: 20

c  Broccoli: 20

c  Butternut squash: 30

c  Carrots: 30

c  Celery: 8

c  Corn: 60

c  Cranberry: 95

c  Cucumbers: 8

c  Edamame: 75

c  Eggplant: 40

c  Grape Tomatoes: 20

c  Green peppers: 10

c  Hearst of palm: 20

c  Lentils: 70

c  Mandarin oranges: 25

c  Portabella mushroom: 15

c  Radish: 8

c  Red onions: 15

c  Roasted red peppers: 25

c  String beans: 15

c  Sun dried tomatoes: 95

c  White mushroom: 6

Aim to spend 100-150 calories on add ins by sticking with hearty, low calorie vegetables that pack a high nutritional buck. Remember: Colorful = Nutrient-ful!

Not all Proteins are created equal:

c  Blue cheese: 165

Egg Whites = Protein Powerhouses

c  Cheddar: 160

c  Egg whites: 20

c  Feta: 100

c  Goat cheese: 60

c  Grilled chicken: 150

c  Hardboiled egg: 85

c  Hummus: 80

c  Mozzarella: 115

c  Parmesan: 100

c  Tofu: 60

c  Tuna (nonmayo): 75

Watch: cheese portions 

Pile on: eggs whites

 

Toppings:

c  Croutons: 120

c  Crushed chips: 100

c  Pumpkin seeds:  70

c  Tortilla strips: 110

c  Walnuts: 160

Steer clear of loading up on these crunchies. Choose seeds and nuts over fried bread (aka tortilla strips and croutons).

 

Dressings:

c  Balsamic vinaigrette: 220 (SUPER SHOCKER!!)

c  Balsamic Vinegar: 10

c  Caesar: 150

c  Olive oil: 240

c  Ranch: 150

Safest bets: BYO, mustard or balsamic vinegar

Super Seasonings: Decoding Condiments

Burgers, fries, hot dogs, pasta, etc. just wouldn’t be complete without some flavorful condiments. But some of these add on’s add up to a boat load of calories.

Here’s a roundup of 3 favorite condiments:

Ketchup
Serving Size: 1 tbsp Calories: 15

Ketchup seems pretty reasonable at only 15 cals per 1 tbsp. Considering that a tablespoon is about the size of your thumb and most people eat about 4-5x that just with an order of fries, you’re looking at factoring in an additional 60 to 75 calories to your calorie tally. Don’t forget that most ketchups contain high fructose corn syrup ( = BAD ).

Try ketchup’s superior relative – Salsa.

Salsa

Serving size: 1 tbsp Calories: 4

Salsa has an added fiber and protein bonus

Make your own healthy salsas

Mayonnaise
Serving Size: 1 tbsp Calories: 90

Ten grams of fat. Period.  And again, the likelihood of using just a single serving size is slim.

For the same creamy texture, try light mayonnaise, low fat mayonnaise or even mashed avocado.

Light Mayonnaise

Serving Size: 1 tbsp Calories: 35

Low Fat Mayonnaise

Serving Size:1 tbsp Calories: 15

Avocado

Serving Size: 1/4 of avocado Calories: 70

Click here for some healthy avocado recipes

Sour Cream
Serving Size: 1 tbsp Calories: 30

Try dolloping plain Greek yogurt on potatoes for the same tart and tangy taste but fewer calories and a higher protein count.

Plain Greek Yogurt

Serving Size: 1 tbsp Calories: 8

Learn why yogurt is an awesome ingredient in these recipes