In Hina's Low Cal Kitchen...

If you are on a weight loss journey, chances are you're working on reducing your caloric intake. And if you're a foodie like me, you've already realized that it is hard work to keep those calories down!!

Here is a list of some low calorie foods I keep in my kitchen and pantry. They really help me eat foods I like, while keeping my daily caloric intake within my 1200-1500 range.

• Unsweetened Almond Breeze - a milk substitute with only 40-45 calories per 8 oz. Great for drinking and for cooking, too!
  
• Guinness Draught - gotta love stout. When you need a beer fix, this is what you drink. Although it's rich and filling, Guinness is actually a rather low cal beverage. 12 oz. is only 120 calories.
• Sara Lee Delightful Bread - only 45 calories per slice.
  
• La Tortilla Factory Low Carb Tortillas - regular size tortillas are only 50 calories, and the larger ones (for wrapping burritos and things) are only 80 calories.
  
• House Foods Tofu Shirataki Noodles - a tofu noodle in Fettuccine, Spaghetti, and Angel Hair shapes. Each bag contains 2 servings, each serving is only 20 calories!!
• Boca Burgers - a vegetarian burger patty substitute. Quite tasty, and depending on the size, only 70-100 calories.
• Lean Cuisine noodle entrees - any dinner with noodles, the Shrimp with Angel Hair, the Fettuccine Alfredo. I'll heat it up and add Tofu Shirataki Noodles to it. It makes a nice large meal for minimal calories.
• Reduced Fat and Fat Free Cheese - light cream cheese, deli style sliced mozzerella and swiss cheeses, and string cheese. They're great snacks, and usually between 50 and 70 calories per serving.
• Laughing Cow Light Cheese Wedges - my all time favorite go to cheese. Spreadable, mixable, great for making dishes creamy. Each wedge is only 35 calories. The possibilities with this stuff are endless.
• Fage Total 0% Fat Greek Yogurt - excellent for cooking and making things creamy, especially sauces. Also great on cereal, or mixed with fruit for a healthy snack! 1 cup is only 120 calories!
• Trader Joe's 100 Calorie Belgian Dark Chocolate Bars - enough said.
• Vitalicious VitaTops and VitaBrownies - the best dessert to satisfy your sweet tooth. Each brownie or muffin top is only 100 calories and super-packed with vitamins, minerals and fiber. Healthy never tasted so chocoliciously good!
• Sugar Free-Fat Free Jello Pudding Cups - each cup is only 60 calories, and they come in great flavors like Dulce de Leche and Double Chocolate.
• 100% Pure Pumpkin Puree - it's such a versatile ingredient. Great for smoothies, baking, or add it to desserts. It's also packed with vitamins and fiber.

For a more comprehensive shopping list, check out Hungry Girl's UPDATED Supermarket List. She has info on all the latest and greatest diet friendly foods!

5 Sandwiches Under 300 Calories

I am a busy mom. I am also a woman with a weight loss goal. My lifestyle requires me to eat healthy, low calorie meals that are quick to prepare, quick to eat, and quick to clean up. All parents know that their children are capable of getting into five different escapades in the fifteen minutes it takes to grab a quick lunch.

So here are my Five Current Favorite Quick-n-Easy, Low Cal Sandwiches. The best part? They are all under 300 calories!! Yummy and healthy, and an easy part of a low calorie lifestyle. I wish you Happy and Healthy Eating!!

Turkey & Cranberry Sandwich ~ Total Calories = 238
90 cal - 2 slices Sara Lee Delightful Bread
70 cal - 2 wedges Laughing Cow Light Cheese
28 cal - 1 tbsp. Trader Joe's Orange Cranberry Sauce
50 cal - 6 slices Hillshire Farms Deli Select Oven Roasted Turkey Breast
- Spread 1 wedge of cheese on each slice of bread. On one side, place turkey slices. If desired, toast both slices until turkey and cheese are warmed through. Spread cranberry sauce on turkey, top with second slice and enjoy. *Note: Sprinkling a little cayenne pepper on this sandwich gives it a pleasant kick which goes very well with the sweetness of the cranberry sauce!

Smoked Salmon & Cream Cheese ~ Total Calories = 266
90 cal - 2 slices Sara Lee Delightful Bread
70 cal - 2 tbsp. light cream cheese or 2 wedges Laughing Cow Light Cheese
80 cal - 2 oz. smoked salmon
10 cal - 1 slice red onion, diced
11 cal - 1 plum tomato, sliced
5 cal - 2 tbsp. capers
- Lightly toast bread if desired. Spread 1 tbsp. or 1 wedge of cheese on each slice of bread. Sprinkle 1 tbsp. capers over cheese on each slice of bread. (It helps to push them into the cheese slightly, so that they don't roll out of your sandwich.) Top one slice with onion, tomato slices, and smoked salmon. Top with second slice of bread and enjoy.

Boca Burger Sandwich ~ Total Calories = 250
90 cal - 2 slices Sara Lee Delightful Bread
100 cal - 1 Boca Burger Patty
30 cal - 1 slice Kraft Singles Fat Free American Cheese
4 cal - 4 leaves lettuce (0.8 oz)
11 cal - 1 plum tomato, sliced
15 cal - 3 tsp. Dijon mustard
- Prepare burger patty according to package directions. Lightly toast bread. Spread mustard on one or both slices of bread. Place burger patty and cheese on one side. Top with tomato and lettuce. Top with second slice of bread. Eat up.

Tuna Salad Sandwich ~ Total Calories = 243
90 cal - 2 slices Sara Lee Delightful Bread
99 cal - 3 oz. tuna (packed in water and drained or dry - NOT packed in oil)
12 cal - 3 slices onion, diced
7 cal - 2 waterchestnuts, diced
11 cal - 1 plum tomato, diced
24 cal - 1 oz. fat free mayonnaise
- Lightly toast bread if desired. Mix tuna, onion, waterchestnuts, tomato and mayonnaise. Add black pepper and salt to taste. Spread on bread, top with second slice. Enjoy.

Melty Pastrami Sandwich ~ Total Calories = 282
120 cal - 2 slices Sargento Deli Style Reduced Fat Swiss Cheese
90 cal - 2 slices Sara Lee Delightful Bread
60 cal - 7 slices Hillshire Farms Deli Select Pastrami
12 cal - 4 tsp. mustard
- Spread 2 tsp. mustard on each slice of bread. Cut each cheese slice in half. Layer cheese and pastrami on one slice of bread (a little cheese, a little pastrami, a little cheese, a little pastrami). Put both sandwich halves into a toaster, and heat until pastrami is warmed through and the cheese is melting. Top with second slice of bread and enjoy while it's warm!

My Baby Loves ... Amusing Websites!

Seriously, what did our parents do without the internet? I have sung, danced, read stories, played, turned on the tv, made silly faces, and done practically everything short of juggling bowling balls to make my Mr. Baby smile. However, on some days, he is just an inconsolable baby! When my Mr. Baby turns into my Mr. Crankypants, due to teething, diaper rash, a runny nose, etc... these websites can distract, soothe, and calm him down like nothing else!







Badger Badger Badger
I don't know what power these repetitive cartoon badgers have over children, but we have spread this hypnotic and soothing site to many parents. We have also heard that we're not the only ones using it to calm our baby! This site gets a 5 Happy Babies rating for it's awesome and universal Baby Chill Out Power!

Mango
Another repetitive toon from Weebl's Stuff. This one really gets stuck in your head, but the dancing fruit seem to make our baby laugh and dance.




Giraffe in my Loft
A song from the days when giraffes roamed the UK. This one gets 4 Happy Babies for it's happy tune and cute visuals. Weebl's Stuff is truly a fount of addictive and funny toons.

Dugong
Also known as the manatee! Also from Weebl's Stuff, an ode to the sea cow. Not as cute as Giraffe in my Loft, but still a catchy tune. I caught myself singing it while changing Mr. Baby's diaper. Even with my poor voice, he smiled and recognized the song. It made him laugh, and kept him still long enough to get changed.

The Llama Song
Another repetitive song which may get stuck in your head. It's makes absolutely no sense, but that doesn't bother me. Mr. Baby was amused by the constant flow of llama pictures, but he waits for the duck to show up, then yells, "Duck!"

We Like the Moon
Ok, it's not cute, and it may even scare some children due to the freaky looks of the Spongmonkeys. But my boy likes it! What can I say? It's catchy! I sing it, too. It's just a crazy, silly song.




Pat & Stanley - The Lion Sleeps Tonight
This is a 5 Happy Babies trophy winner! It's a great, easily recognizable song that many people love. Now take that song and have a Hippo sing it while a Dog dances around. Even I can sit around and watch this repeatedly! The cuteness factor is through the roof, and this is my personal favorite Pat & Stanley clip. Not all of them have music, but many of the clips are fun and amusing - for me as well as Mr. Baby. Check them out!


This is by no means a comprehensive list of great sites for your crying babies. And it should be noted that these are not just for kids. I love all of these sites! They're fun and silly, and if you're having a blah day, one of these will probably bring a smile to your face. If you have a site that makes your child smile and calms them down, please share!

Hungry After Exercise?

Dear Hina:
I am having a problem with my exercise. I was thinking you might have some advice. Every time I increase my level of exercise, I just get WAY hungrier. Makes sense, I'm increasing my metabolism .... but then I find myself pigging out and I think it's not going to do much if I exercise more and then just eat more. I like that it's healthier and makes me feel good, but I hate the way it makes me feel like I'm starving. What do you think?

Anonymous


Wow! This is a GREAT point, and I've been battling this problem for the last two weeks. I am not a dietician or a physician, but I did some Googling and learned a few things. If anyone has corrections or clarifications, please enlighten the rest of us! After some research online, here's what I've found out: Your body prefers to run on glucose, the sugar in your blood, which gets used up when you exercise. If you exercise to the point where you use up the glucose, glycogen (another sugar, and the main form of carbohydrate storage in the body) from the liver is released to resupply body. This leads to low blood sugar, or hypoglycemia. Some symptoms of hypoglycemia are very similar to hunger, and it's easy to confuse the two. Try the following:

*Eat a light meal at least 2 hours before, but less than 4 hours before, your workout. Don't eat a heavy meal, but do have some protein and something starchy with a little fat.

"This type of snack would allow for a slower metabolism and sustain the glucose flow at a slower rate compared to juice or a candy bar, which would bring about an immediate demand on insulin to lower the blood sugar and create an even greater dip in blood sugar when the individual begins to exercise." ~ As explained by Gail Frank, DrPH, RD, professor of nutrition at California State University, Long Beach in Hungry or Hypoglycemic by Natalie Swisher. Read the complete, and very informative, article here.

*Stay hydrated! It is very important to drink fluids before, during and after a workout. Try drinking an enhanced sports beverage with low calories, and low sugar, such as Propel Fitness Water or Glaceau Smart Water. Did you know that even a 2% drop in hydration can reduce your endurance?

*REMEMBER!! The only way to lose weight is to burn more calories than you take in. Many people overestimate how many calories they burn during exercise, and underestimate how many calories they consume. If you find yourself pigging out after a workout, plan for that. Eat smaller, more frequent meals during the day. Make sure you have a light meal about 2 hours before your workout. Stay hydrated. Above all, be accountable for what you put in your body! A bite here and a sip there can add up pretty fast. Know how many calories you eat, and adjust accordingly. If you're hungry, definitely eat something. Just don't sabotage all your hard work by eating a ton of food! Also realize that as long as you are eating enough calories, your body will adjust to the new higher burn and lower intake regimen.

If you're unsure where to start, check out these Diet Resources. Also check out this Healthy Body Calculator from Ask the Dietician to see where you rate in terms of health. If you're having trouble with your weight loss, drop me a line! I'm all for supporting and inspiring people to get healthy!

Confession Monday! .....Aack!

For me, living a healthy lifestyle is like a full time job. I've got to work at it all the time, because it's so easy for me to slip back into my Super-Snacking-Sloth habits. I will readily admit that I would prefer to sit on my butt, nursing an entire table of snacks and food, while watching tv/movies or reading a book.

This past weekend, I indulged in good food. I attended a party where the tables were loaded with Sprinkles cupcakes (read about my favorite drool-inducing cupcakes here) AND a chocolate fountain surrounded by trays of delicious dippables. It would have been fine if I had behaved myself after that, but I got home and I was greeted by a table full of Chinese take out. How could I resist a plate full of Beef Chow Fun and Salt and Pepper Ribs? ....Well, I just couldn't! The next day, I promised myself I'd be better, and I made a great start. My breakfast, lunch and snack were less than 700 calories. .....Then we went to my parents' house for a barbecue. Steaks, bratwurst, sauces, beers, and there's just no finish like an ice cream finish!

So now comes Monday, and the scale is once again my vile nemesis. Still, there is a silver lining, and the sun is shining through my cloud of cream cheese frosting: I am working on my healthy lifestyle. I could get discouraged and find solace in an ice cream filled waffle cone, but instead I have a plan. I am committing to three days of power walking, along with two trips to the park with my baby. I am going to count every last calorie I consume, and I will stay within my 1200-1500 daily caloric intake range.

Have you ever had an all out weekend splurge, then felt foodie guilt afterwards? I had a weekend of indulgence, but it isn't the end of the world. If you've been munching away, and you need some motivation to get started, I'm always ready to be a weight loss cheerleader! I'm ready to walk, run, and kick the numbers back down the scale!