Net caloric intake = (calories consumed) – (calories expended)

I`m doing everything is my ability and strive to keep my net calorie intake within 50 calories of my daily caloric intake for weight loss.  On a weekly basis, reevaluate I daily caloric intake for weight loss until I reach my optimal weight.

We all know dieting isn’t a simple. However, if you have some basic knowledge of mathematics calculation, and I`m talking really simple math, you have a better chance to succeed in achieving your new weight goals! Once you realize everything we eat, drink, snack, “just a bite” or, lets put it this way- every little thing that goes through our mouth (accept pure water, of course) is literally adding numbers to the equation. those numbers are obiously calories, and we wanna make sure the total will be lower then the number of calories our body burns during the day.  Reaserches proved that losing a pound of fat requires a 3,500 calorie deficit, which you can achieve by cutting calories from your diet or burning more calories through exercise.

So? How do we know how much calories we burn during the day?

Discover it in my next post to come : 

How much do we really burn?

Coming next!   

Dieting has never been an easy thing for me especially since loosing weight comes slow even when I`m really trying to keep a healthy, light lifestyle routine AND exercise at least 4 times a week… Apparently, there could be a hidden factor in weight control such as: Bacteria. Everyone has bacteria in their digestive system, but if you’re overweight, it may be because the blend of those bugs is causing you to absorb more calories from the food you eat!
Adding healthy bacteria and “Getting more pro-biotics in your diet can change the balance of bacteria,” says Steven Pratt, M.D., author of SuperHealth, and that can lead to more efficient weight loss! Eat more Yogurt which contain probiotics, such as acidophilus and take control of your weight-loss like I did… (and yes, it worked..)

I used to think the best diet food is low fat and calories reduced. However, its not always true! The best diet food that is healthy, can fight disease and will slim you down is: Nuts! Nuts are fatty, but they keep you full, plus the extra protein they contain will revs up metabolism. Recent studies found that people who ate nuts on a daily base lost 39 percent more weight than those who didn’t , even though their calorie intake was the same! On top of that amazing weight loss fact, keep in mind that nuts can lower your risk of heart disease, diabetes and- cancer!!!  now, that a reason to go nuts, don’t you think ???!!!

My favorite recommended office snacks are:

When I crave for REAL Chocolate, I pick one Kudos Milk Chocolate Granola Bar that has only 100 Calories and 3.5 grams of fat per one snack! I buy the large variety pack that contains 50 bars with different original flavors which last a few months and make sure its handy!!!

When I feel like something salty I grab a bunch of Special K Crackers! You need up to 17 of them in order to reach 90 calories!  They are multi-grains with fiber and dont taste like diet ones!!!  

If I more into crunchy or salty snacks then popcorn is the perfect low calories option (when you choose the right kind!)
Orville Redenbacher- Gourmet Microwavable Popcorn, the  Butter Light kind, is my favorite one since it is low calorie and low fat yet tastes very real and buttery! love it! I simply through it in the microwave for 2 minutes and I get a bag full with diet snack!!!!

Santa Barbara is a beautiful California city, somewhere on the pacific coastline in between Los Angles and San Fransisco, however, this is Not a traveling blog, therefore I would like to mention the real reason why I mentioned Santa Barbara Bay. It is actually the name of a great seafood products company which I am absolutely in-love in their healthy, low fat and low calories Seafood Spread! 

It is delicious and versatile spread, made from high-quality imitation crab with snow crab, bay shrimp, fresh celery, and some spice blend. It is a truly original and unique food product, has some wonderful nutritional benefits and most important thing- I can enjoy having it with some fresh celery sticks and keep up with my daily diet routine!!!

Yummmyy!!!

Now, since you can`t find it on the shelf of most of your local grocers, I would check thier website first, for a store locator : http://www.thirdperspective.com/bpb/storeLocator.html 

Enjoy!

For Breakfast:

STARBUCKS Perfect OATMEAL- plenty of energy and only 140 Calories and 3 grams of fat!!!

For Lunch:

McDonald’s Hamburger. (Yes, I know… Hamburger!!!)- With 250 Calories and 9 grams of fat you can add a side of salad with low-fat balsamic vinaigrette which adds 60 calories and 3 grams of fat to your meal however makes it DELICIOUS!

For Dinner:

PIZZA HUT EXPRESS: !/2 Personal Pan Cheese Pizza will provide you with 295 Calories and 12 grams of fat. Again, it is not a lot of food, and not the healthiest or most nutritious one, however, since we`r trying to keep it low on-the-g0, that is not so bad of choice!

• Chicken with Basil Cream Sauce

• Chicken Carbonara

•  Sesame Chicken

• Orange Peel Chicken

• Chicken Parmesan

• Lemon Chicken

• Alfredo Pasta with Chicken & Broccoli

• Meatloaf and Whipped Potatoes

• Lasagna with Meat Sauce

• Swedish Meatballs with Pasta

Admitting I am totally addicted tvito French Fries, I must say it was kinda hard reducing the amount I used to eat ever since keeping a healthy weight watchers lifestyle and dieting routing. However, I have recently discovered there is a much healthier and even tastier way to enjoy the sense of eating fries! since I love sweets, I really enjoy the flavor you get from Sweet Potatoes. More then that- they are so nutritious, which makes it a smart, healthy choice to make! Sweet Potatoes contain many health benefits such as Vitamin A and Vitamin C. Both are powerful antioxidants, which may help prevent cancer, and not only they taste like a dessert they are considered very good food for diabetics since help in stabilize blood sugar levels. In addition, Sweet Potatoes are rich in minerals like Calcium, Iron and Potassium. Be sure to add these wonderful naturally sweet vegetables to your meals throughout the year! and not only as fries, since they are some of the most nutritious vegetables around!

Check these nutrition facts for these baked, throw into the oven for 20 min Sweet Potatos Fries, from Trader Joe`s , my favorit brand:  Only 190 calories, 9 grams of fat and 26 grams of carbs and 0 cholesterol!!!  SWEET!!!

OATS:
Oatmeal or oats crackers have the highest satiety ranking of any food. Unlike many other carbohydrates, oats digest slowly, so they have little impact on your blood sugar, making them the most filling choice.

EGG WHITES:
Dig in to eggs whites. They won’t harm your heart, but they can help you trim inches. A recent study from Louisiana State University in Baton Rouge reported egg protein is filling, so you eat less later in the day!

ORGANIC STEAK:
The protein in beef helps you retain muscle mass during weight loss, and since regular beef has reputation, the organic choice would be healthier! The best way to eat beef while dieting is grill or broil top round or sirloin kind, sliced thinly and combined with mix of veggies.

WHOLE GRAIN:
Read the full story about why whole grain is better for your diet:

Don’t you just love chewing cookies plus actually eating right and fresh at the same time?! Another helpful diet secret of mine, or if I may say- a great sweet tooth saver, is keeping a box of Whole Grain baked Figs Newtons Cookies in hand. 2-3 cookies aside my afternoon cup of coffee are healthy, delightful choice for my in between meals craving. Contain only 2 grams of fat , 21 grams of carbs and 110 calories per servings, I cannot resist the real figs fill. Seriously- one of the bests tasty, healthy, real fruits and cookies combination I have ever had! A must try product for any weight watchers, dieting lifestyle or simply healthy living smart choices makers. 

Discover more about the health benefits of figs:

Discover more about Whole Grain health benefits:

Healthy diets almost always contain fish, which have fewer calories and higher nutrition values than other meat sources. It’s also one of nature’s most versatile foods – can be steamed, baked, fried or poached and even great as raw, in the form of sashimi.
Many health institutes recommend eating up to two portions of fish a week, based on several different studies. Eating fish could lowers the risk of death from heart disease by 36 per cent, thanks to the oils in fish, that appear to reduce stickiness of blood, therefore can prevent it from clotting. Fish also contains selenium which thought to have cancer-fighting properties plus omega-3 fatty acids which are believed to raise levels of the brain chemical- Serotonin, which aids in reducing depression. Omega 3 regulate the body’s inflammation cycle as well, which prevents and relieves painful conditions like arthritis and cystitis.

One of the benefits I like the most, from eating fish, is its ability of reducing signs of age! Some dermatologists say that a fish rich diet acts like a facial smoothing-out age lines.
 

Recommended fish: Salmon, Trout, Sardines and Tuna:

Try some of my favorite healthy recipes, taken from MyRecipes.com:

Baked Salmon With Dill Herb:

 
Tuna with Ginger Cream:

Trout with Brown Butter and Pecans:

Sardine and Potato with Romesco Sauce:

The amazing innovated iPhone has a new free application which certainly makes life a bit easier and can help you lose weight or at least watch what you eat and be aware of how many calories you eat during the day!  This IPhone application called `Lose It` which is the most complete and streamlined weight loss application available for the iPhone and would keep you on track by allowing to set your weight-loss goals, establish a “daily calorie budget” and then record your daily food intake and exercise. AMAZING!!! I LUV IT!!!

Thank you Apple!

I have recently discovered Chex Mix Chocolate Bars product while shopping for groceries. I was right near the cereal section, when could not avoid hearing a young lady taking to her friend while pointing on the shelve, saying “Those Chex Mix bars are impossible to resist…” I had to look at the nutrition facts at the back of the pack, and was absolutely amazed! These chocolate chunks, wheat pretzels and corn cereal bars contain only 140 calories, 3 grams of fat, 26 grams of carbs and more important- 8 grams of whole grains and fiber per serving! I felt like I have just found my ultimate new chocolate craving healthy weight watching solution!!! Got home, tried it and guess what- It DOES AMAZINGLY taste like REAL chocolate! and its healthy! very nice. I was extremely satisfied, considering the fact I used to be addicted to “Snickers” Chocolate Bars, which contains 280 Calories, 14 GRAMS OF FAT (yes ladies and gentlemen! 14 grams of fat in ONE (1) BAR!!!!!!  Hello!!! my `Lean Cuisine` yummy Lunch box does not contain THAT MUCH FAT!!!
 

Awareness, people. That’s all I`m saying. Don’t count calories, but DO check the nutrition facts of those foods you eat! That’s how you can watch your weight and keep a healthy lifestyle!

`Skinny Cow` Ice-Cream Sandwich- “Diet” treat that taste like REAL treat!!!

I love Ice Cream for dessert or just as a refreshing treat whenever I am in need for something sweet. Discovering Skinny Cow Brand and especially its amazingly tasty low-calories Ice Cream Sandwich line had absolutely helped my weight watching diet routine.

`Skinny Cow `is a great line of products by Nastle, offering rich and yummy treats in low fat and no sugar added options. Most of it`s products are sweet treats you can enjoy and yet not have the guilt when done eating! From all products `Skinny Cow`offers, my favorite one is the Ice-Cream Chocolate Cookies Sandwich: “Diet” ice cream that apparently taste like REAL treat!!! It is a great way to satisfy your sweet tooth with 140 calories ONLY!!! Unbelievable!!! LOVE IT!!! 

I use Light&Fit Dannon Nonfat Vanilla Yogurt which is my favorite choice since its nutrition facts and its flavor. I normally buy the 32 OZ jar since it has basic vanilla flavor and is good for several servings. I can easily say this Yogurt is available in my fridge at all times like any other basics products since it brings a great way to enjoy a light, refreshing meal whenever I need it! With 50% fewer calories than regular low-fat yogurt, 0% Fat. 110 Calories and vitamins A and D  it can be used everydayfor: Smoothies, yogurt parfaits, fruit dips, baking, fruit & yogurt salads or delicious desserts. Dannon Light & Fit also meets the National Yogurt Association Criteria for live and active culture yogurt. 

My secret to control any hunger attack AND to get my boyfriend`s attention was adding some crunchy, rice and wheat flakes with oat and blueberry clusters from “Special K”, plus bunch of fresh blueberries, if available, to the bowl of yogurt.

Kellogg’s® Special K® Blueberry cereal are lightly toasted, lightly sweetened and high in flavor. Recommended for a healthy, reduced-calorie diet and an excellent source of 11 vitamins and minerals, Kellogg’s Special K mixed with Light&Fit yogurt gives me the satisfaction I crave any time of day!

And don’t forget adding some fresh Blueberries!  

To read more about Blueberries click here: