Tips

Tips

Hurdles, Recipes, Tips

Frustration

Most of you have read my weight loss story and are aware of my success, and struggles. Today, I hit a bump in the road and found myself stuck in another body image slump. When I started this blog, I wanted to be honest with my readers and share my story, tips, recipes, struggles, and frustrations, so today I will share with you what I have been struggling with for the past few months.

Got a tres chic “Eat Rabbit Food” bracelet made from a street vendor at Fisherman’s Wharf when I was in San Francisco this weekend!

 I feel like I have been “dieting” for so long that losing weight is extremely easy for me. To my surprise, maintaining my weight is the real challenge. I know exactly what it takes to consistently lose weight, but maintaining is a whole different story. After I had lost a substantial amount of weight and wanted to start toning, I began to research, and read so many different theories about gaining muscle that it was enough to make my head spin. I had no idea which solution would work for me, weather it was a high protein low fat or low carb diet, weight training, resistance training… ahhh! I started adding more protein into my diet, but along with the protein came extra calories, which quickly turned into too many. I really struggled with finding a perfect balance to keep my weight stable while gaining muscle. Although I finally figured out what combination worked for me, it was a frustrating battle. During this time, I gained 5lbs, which was extremely discouraging for me. This was the first time I saw my weight go up since the start of my weight loss. Even though it was a small amount of weight, my obsession with the number on the scale was still present. I became depressed and stressed, not wanting to go out with friends or see anyone in fear of them noticing my “weight gain.” I was disappointed in myself for working so hard for so long and then “slipping up.” Even with the praise and encouragement of others, I could not be happy or content with my weight; it was purely mental. This was around the same time that I started to severely restrict my diet before turning my habits around.

Knowing how obsessive I can get about dieting, I wanted to let myself indulge and enjoy the holidays this past year. Over Christmas, Sam came to visit for a couple of weeks and I allowed myself to go out to dinner with him and actually enjoy food. It was still an uncomfortable struggle to eat a normal meal at a restaurant and not feel guilty or restrict afterwards. After Sam returned to Texas, I got back to my regular routine of healthy home cooked meals and felt very proud of myself for getting back on track and not having one ounce of guilt from the food I had consumed over the holidays. A week later I went to Texas to spend new years with Sam, and then flew to Denver with him and his family to go skiing. I had so much anxiety on this ski trip because of my eating habits. I didn’t want to look like the crazy girl with food issues, but I’m sure it was showing full force. I can’t eat like my 6’5 friend or his 6’6 brother and other tall athletic family members. I tried so hard to enjoy the vacation, but I was constantly thinking about food and counting ever calorie in my head. It was exhausting, but I couldn’t let go of it and enjoy myself in fear of gaining weight during the trip. After I returned home to Los Angeles, I could not get back to my regular routine. I was angry, and annoyed with myself that I could not get back to my healthy eating and exercise routine, and then I was even more upset with myself for letting this whole thing get to me. It was a terrible few weeks of self-hatred and disappointment, and it was all caused by food. After I finally got back on track and felt my clothes fitting again, along came a whirl of celebrations and events. My grandpa’s birthday, sister’s birthday, Valentine’s day, mom’s birthday, launch of my blog, trip to Japan, and trip to San Francisco all happened from January to April. It seemed like every week I had a commitment and I had no time for myself. I became stressed beyond belief, but was working on allowing myself to indulge without regret or anxiety at every affair. I noticed my weight starting to rise, but continued to exercise when I was home, and tried my hardest to cook balanced healthy meals. I wanted to be at peace with food and allow myself to celebrate and enjoy.

How cute are these veggies phone charms that I got from Japan? The Japanese never fail to make healthy foods cute.

When I arrived home from Japan , I noticed that my clothes were much tighter and I was uncomfortable, even in my favorite outfits. I stepped on the scale and noticed a significant weight gain. Once again my obsession with the number came back. If you remember how depressed and angry I felt after the first 5lbs I gained after my weight loss, you could only imagine how I felt at this time. I became ashamed of myself, embarrassed, and most of all; sad. I spent a majority of my days looking at myself in the mirror and thinking about how much I hated myself and my body. I was angry and started snapping at my friends, family all because I felt unhappy with my body. I hate that this has so much control over me. I don’t want my weight to affect my happiness anymore. I am not being fair to myself by letting food, weight, and body image get to me the way it does.

After an impromptu trip to San Francisco last week, I decided it was time for a change because “if you do not change, you will remain the same,” and I cannot sit around and be depressed about my body anymore. There are so many other things to be excited and happy about. After eating our way through San Francisco, my friend Erica, her sister Cece, and I watched the documentary Fat, Sick & Nearly Dead together. The film is about an Australian man who juices for 60 days to reboot his system, heal the inside of his body, and lose weight. If you haven’t seen this movie already, you should definitely check it out. I have actually watched it twice before, but this time (third time is a charm, right?) it really struck something in me. Since I love a challenge and love to prove others and even myself wrong, so I am taking the juice challenge to cleanse my system of toxins, refresh my palette, and give my body the vitamins and minerals that it has been craving after months of celebrating. I am not sure how long I will juice, but I am excited to try different recipes and document/share my honest emotions and thoughts each day of the challenge. Since many people think that healthy eating is expensive, I’ll try to find the most affordable way to get the tastiest juices possible!

Last night I went to whole foods and found  a bunch of bottled juices on sale for 2 for $5, so I bought 6 of them, and then emptied the contents, removed the labels, and cleaned the bottles in preparation for my homemade juices.

Tonight, I am going to Erica’s house to create my first round of juices, and then starting tomorrow, Rabbit Food For My Bunny Teeth is going allllll liquid! Of course I will transition back to my fun Rabbit Food Pyramid meals after the challenge, but for right now, I need to take some time for myself to get back to where I was when I started this blog. If anyone else is interested in joining in on the juicing challenge, leave me a comment! Even swapping out one snack/meal per day with juice could be a great healthy start!

To prepare for my juice challenge, I am drinking Green Monsters and tons of water all day today! This recipe is based off of my original green smoothie with the addition of pineapple and more mint!

Green Monster:
makes 3 servings

1 cup fresh orange juice
1 cup almond milk
1 bunch kale
1 frozen ripe banana (peel and freeze beforehand)
1 cup frozen mango
1 cup frozen pineapple
1 cup of mint leaves (I use one small package from Whole Foods)

Start off by combing orange juice and almond milk with kale and blend until smooth. Then add the frozen banana, mango, pineapple, and mint leaves. Blend until thick and smooth, pour into 3 glass jars and enjoy. Store leftovers in the fridge for up to 2 days.


Question: What do you do when you are having a bad day? How do you get re-inspired to get healthy and stay on track?

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Snacks, Tips, Treats, Vegan, Vegetarian

Travel Snacks

I am taking a break from packing… or should I say downsizing my suitcase, because I am going to Japan today!

I love traveling, but sometimes it gets tricky to find healthy foods at airports. I like to prepare little emergency snack kits for my carry on bag just incase I get hungry or healthy choices aren’t available.

If you are traveling somewhere far, it can be nearly impossible to bring fresh food along with you. Meal replacement bars are a great option, but some of them have ingredient lists longer than the dictionary and are filled with artificial sweeteners, preservatives, and some questionable ingredients. I have done my research to find you the healthiest meal bars and snacks that are TSA approved, portable, shelf stable, and yummy! The best part? These snacks have no preservatives, and tiny ingredient lists with the largest list containing only 7 ingredients, all of which we can pronounce and locate in a grocery store!

Meet your new travel buddies:

Ak-Mak Whole Wheat Sesame Crackers: These generously sized whole grain crackers contain only 7 ingredients such as: organically grown whole wheat flour, clover honey, sesame oil, dairy butter, sesame seeds, yeast, and salt. They add up to only 110 calories and 4 grams of fiber per serving of 5 crackers! I love these crackers because they are perfectly crunchy and not to mention Armenian (I’m part Armenian), scoreee!

Larabar: Well, I’m speechless on this one… I don’t know how they do it! Larabars are possibly the greatest meal bars to hit the market. Ever. Larabars are gluten free, dairy free, soy free, non-GMO, vegan, and kosher but do not exclude flavor. Famous for their simple ingredient list, pure delicious taste, and and outstanding nutrition, Larabars are the simple way to eat on the go. My favorite flavor “Cashew Cookie” contains only cashews and dates and actually tastes like a cookie. Amazing! The nutritional stats aren’t too shabby either. Made from whole fruits and nuts in their most natural state, it contains 230 calories, and 3 grams of fiber! They come in a variety of flavors and have been popping up in grocery stores and some Target stores all over.

Blue Diamond Almonds, 100 Calorie Packs: Almonds are great portable snack and an excellent source of  vitamin E, fiber, copper, phosphorous and riboflavin. Sometimes it’s easy to get carried away and suddenly a handful turns into an entire bag, so this mini 100 calorie pack of whole, natural, unsalted almonds takes the guesswork out for you. Talk about good things in small packages!

Justin’s Classic Almond Butter, Single-Serve Packet: These convenient single serve packages contain 2 tablespoons of almond butter at 200 calories per packet. Smear some on crackers for the perfect snack without the jar, measuring spoons, and mess! These handy little packets come in a variety of different nut butters and flavors.

That’s It: I just recently discovered these bars and have become completely obsessed! I like to call them “adult fruit leathers!” The bars consist of two servings of fruit per bar… yup… that’s it… just like the title implies. Crazy right? My Apple & Pear bar contains one whole apple and one whole pear. That’s it (I can’t stop saying that out loud, I’m truly amazed)! No added sugar, preservatives, no nothing. Oh, and don’t forget, they’re also fat free, gluten-free, kosher, and vegan. At only 100 calories and a whopping 3 grams of fiber, That’s It bars are your new bff. These thick, chewy fruit bars are a great option if you don’t feel like lugging an apple around in your purse, or don’t feel like buying one at an airport café for say $5.

Just Tomatoes: Just like the package says, these are just tomatoes! Veggies can be the trickiest food to travel with, but this awesome brand Just Tomatoes, just made getting our veggie servings in so much easier. Just Tomatoes uses a special dehydrating process, which allows nutrients to stay intact and leaves them with the perfect chewy texture. Just Tomatoes makes a variety of different vegetable snacks from peas to corn and are always kosher, GMO free, and never contain additives, preservatives or sweeteners. At 90 calories and 2 grams of fiber per ounce, these make a great snack with whole grain crackers!

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Tips

Snack Attack

AHHH snack attack! We all get them. I can eat clean all day, but once nighttime comes around, I get the craziest cravings for sweets and junk food. Cravings will usually pass within 15 minutes if your body is not truly hungry.

Try going for a walk around the block to distract yourself from thinking about food and try drinking a glass of water to determine if you are just thirsty. If 15 minutes go by and you are still craving something to snack on, I have some tricks for you!

Kick those cravings in the hiney with these simple treats that will satisfy without derailing your day of healthy eating!

Frozen Fruit: I like to buy bags of frozen fruit from Trader Joe’s and keep them in my freezer. Fruit is great for a sweet tooth, but frozen fruit is even better because it will slow down the rate at which it is consumed so you become fuller faster. My favorite fruit to freeze are green grapes. These bite-sized sweet snacks are an awesome alternative when you are craving candy or sugar. Frozen grapes take longer to eat since they are cold, which will help you to eat less compared to grapes at a normal temperature.
Tip: wash and dry grapes and remove them from the vine before freezing.

Shelled Pistachios: When I want something salty I will eat a small serving of shelled pistachios. De-shelling each nut takes more time and effort than grabbing a handful of unshelled nuts, which will make you more aware of how many you are eating.

La Croix: If you ever crave soda, this is a great alternative for you. I love this pure sparkling water because it is flavorful and bubbly and does not contain any added sugars, artificial flavors, or chemicals that other popular soft drinks have. It only contains carbonated water and natural flavors. Lemon is my favorite! La Croix can be purchased at Whole Foods and most Target locations.

Swiss Miss Diet Hot Chocolate: If you ever crave chocolate, this is the answer to your prayers! For only 25 calories and 2g of sugar, you can have your chocolate without throwing off your day of healthy eating! Works like a charm.

As with any snack, don’t forget to measure out a serving and watch your portion size to prevent eating too much of a good thing!

Question: What do you do when you get a late night snack attack?

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Tips

Portion Control

Wednesday’s Words of Wisdom
Portion Control

Yesterday, I received an email from a reader who had questions about how to count calories when eating clean. I no longer count calories, but still measure out proper portions and serving sizes to achieve a balanced meal. After thinking about how important this little step is, I was inspired to write and define what portions I use for each food group. Measuring foods may seem time consuming, but you won’t mind once the measurement of your waistline starts to shrink!

Portion size is crucial when it comes to losing and maintaining weight. It is important to remember that even healthy foods need to be eaten in moderation. Nibbling on a healthy mix of nuts can quickly turn into a calorie bomb loaded with fat.

When I first started paying attention to nutrition labels, I was surprised to see what an actual serving looked like. For example, checkout the serving size on your favorite cereal and measure it out. Shockingly different than the usual amount that you eat? You’re not alone! It is so easy to overdo it if you are unaware of what a proper serving looks like. I’m a very visual learner, so I complied a list of objects that give a visual of measurements, which is especially helpful when eating out.

1 cup= baseball
½ cup = yoyo
2/3 cup= tennis ball
¼ cup= egg
3oz= deck of cards
1 Tbs = poker chip
1 tsp = quarter

Here is an idea of what one serving from each food group equals in the Rabbit Food world:

PRODUCE:
Veggies: (lunch & dinner)
2 cups fresh
1 cup frozen
½ cup canned
¼ dried

Fruit: (breakfast and snack)
1 piece, about the size of a baseball
1 cup fresh or frozen
½ cup canned (no sugar added)
¼ cup dried (unsweetened)

WHOLE GRAINS:
1 slice of whole grain bread
½ whole grain English muffin or whole-grain pita
½ cup cooked brown or wild rice, whole-grain pasta, or quinoa
¼ cup uncooked oats
2 taco sized whole-corn tortillas

PROTEIN:
1 cup skim milk
6oz plain nonfat Greek yogurt
½ cup nonfat cottage cheese
¼ cup nonfat ricotta cheese
1 slice reduced fat cheese
¼ cup reduced fat shredded cheese
¼ cup of egg whites
3oz chicken, turkey, or fish
½ cup cooked beans or lentils
¼  package of tofu or tempeh

PLANT BASED FAT:
1 Tbsp oil
2 Tbsp nuts
1 Tbsp nut butter
10 olives
¼ medium avocado
¼ cup 70% dark chocolate chips

Challenge: Pour a bowl of cereal as you normally would without measuring, as if you were going to eat it for breakfast. Then pour the contents of your bowl into a measuring cup and compare your bowl of cereal to the serving size on the back of the box. The first time I did this was a huge eye opener for me. My bowl consisted of 3 times the serving size listed on the nutrition label!

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Breakfast, Dinner, Lunch, Recipes, Snacks, Tips, Vegetarian

Skinny Bunny Cleanse

If you need to reset your taste buds, jumpstart on your weight loss, or need to get ready for a big event, this high fiber whole food cleanse will have hopping into those skinny jeans in no time.
You will get to enjoy a beautiful breakfast scramble, layered lunch parfait, delectable dinner salad, and satisfying snack smoothie.
I do not recommend exercising during the cleanse, since it does not provide enough calories.

In comparison to popular all liquid juice cleanses, a cleanse that is high in fiber is much easier to stick with as fiber keeps you feeling full and satisfied and never deprived.
Each food selected on for the Skinny Bunny cleanse is packed with fiber. Did you know that raspberries contain around 9 grams of fiber per cup?!
Fiber slows the rate at which sugar is absorbed into the bloodstream keeping your blood glucose levels from rising too fast. It also cleanses your colon, acting like a little scrub brush. This scrubbing effect helps clean out bacteria and other buildup in your intestines. Fiber also helps to keep bowel movements regular to avoid bloat.

All you need are these 5 versatile fiber packed foods and 5 days of commitment.


Raspberries
Spinach
Almonds & Almond Butter
Egg Whites
Plain Nonfat Greek Yogurt
Note: 1/5 package of Tofu can be substituted for eggs & yogurt for a vegan option.

Space meals 3-4 hours apart and drink 8-10 glasses of water and an optional 2 cups of green tea per day. No soda, coffee, or added sugar.



BREAKFAST:
¼ cup egg whites
1 cup spinach
1 cup raspberries
2 Tbsp sliced or slivered almonds
cinnamon

Scramble egg whites  with 1 spinach. Add any salt free seasonings such as black pepper, turmeric, or garlic to taste.
Place raspberries in a separate bowl and sprinkle with cinnamon and top with 2 Tbsp of almonds.

Tip: for breakfast I recommend using frozen chopped spinach.

 


LUNCH:
6oz plain nonfat Greek yogurt (single serve container)
1 cup raspberries
2 Tbsp sliced or slivered almonds
cinnamon

Layer the bottom of a jar or bowl with half of the Greek yogurt, then add half of the almonds, half of the raspberries, sprinkle with cinnamon, and repeat layers once more to create a parfait.

Tip: I like to make my lunch parfait in the morning inside of a glass jar using frozen raspberries. This way I can leave it in the fridge and the raspberries are defrosted just in time for lunch.

 

 
DINNER:
2 cups of fresh spinach
¼ cup egg whites
1 cup raspberries
2 Tbsp sliced or slivered almonds
1 Tbsp Red Wine Vinegar or Balsamic Vinegar
Splash of lemon juice
Pepper

In a large bowl, combine the fresh spinach, raspberries, and almonds. Toss with your choice of vinegar and a splash of lemon juice. Then scramble egg whites and add on top of the salad. Add pepper to taste.

 

 
SNACK/DESSERT:
6oz plain nonfat Greek yogurt
1 cup raspberries
1 Tbsp almond butter (unsalted and unsweetened)
½ tsp ground cinnamon
½ tsp pure vanilla extract
3 Ice cubes
splash of water

Combine Greek yogurt, raspberries, almond butter, cinnamon, vanilla, and ice cubes in a blender. Add small amounts of water until preferred thickness is desired. Blend away and enjoy.

Tip: Use frozen raspberries

Recipe adapted from Cinch! by Cynthia Sass

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