1. Don't go hungry. Try eating a healthy snack or meal before the office event so you will be less tempted to over indulge. 
2. Bring a distraction. At social events you may be more likely to pick at whats on the table. Bring a cup of tea, coffee or water. If you have something in your hands people will be less likely to hand you that extra cupcake.
3. Know your limits. You know where you are with your calorie goals for the day. Set a food limit for yourself before you go. I have a bit of a sweet tooth, so I normally set a goal eating 1 cupcake. To make this more fun, I will share the cupcakes with my office friends so I can taste a few different kinds.
4. Contribute. Just because you're monitoring your calories doesn't mean you can't participate. You can contribute by making a healthy food or dessert for your office party. You will know ahead of time that it is healthy and how many calories are in it. You can always eat what you bring if nothing else fits into your calorie regimen.

Do you have a weekly lunch plan or tips on navigating the food culture in your office? I am always looking to hear from our readers!

Everyday we're bombarded with thousands of messages about how to lose weight faster, more easily and with practically no effort. While I'm sure some of those programs, meal plans or products work I have found that it all really comes down to a simple mathematical equation, dedication and a little planning. Plus, that mail order food program doesn't really teach you anything about making a real lifestyle change around food. So you might lose a few pounds but do you really want to eat meals from a box forever in order to keep it all off?

When I made the commitment to lose weight through realistic lifestyle changes I went back to basics. Counting calories and burning calories. I know it sounds really old school and tedious but this is what actually works. And, once you really get into it you'll start to have a routine where it will seem less tedious and your healthy choices will come to you naturally.

Here are some simple tips on getting started:

Do The Math. As I've mentioned - losing weight comes down to a really simple mathematical equation. There are no exceptions or shortcuts. You've got to burn more than you put in. That calorie deficit will ensure weight loss, simple as that. Below is the equation I'm using. A simple Women's Calorie Counter can tell you what your intake and burn should be according to your weight loss goals.
Break It Down.  In order to make planning and counting easier I broke down the number of calories I could consume by meal to total 1500 calories per day. This helps me keep a better overview of my intake rather than having an all day goal which can feel really overwhelming and impossible to track.

Breakfast: 300 calories
AM Snack: 100 calories
Lunch: 400 calories
PM: Snack: 100 calories
Dinner: 500 calories
Post Dinner Snack: 100 calories

TIP: Drink water or teas instead of soda and juices. Water and teas have practically no calories and will keep you hydrated. One can of soda is equivalent in calories to your AM snack. By removing these drinks from your diet, you will be able to have more filling meals while still maintaining your calorie targets.

Plan Ahead.  You hear it all the time that the key to weight loss is to plan ahead and it's so true. By planning ahead you avoid sabotaging yourself, making desperate decisions (I'm starving so I'll get a burger just this one time) and it's much easier to keep track of those calories. I take the same breakfast and snacks into the office practically everyday and they fit into my 1500 calories a day calculation. For dinner I aim to stay around 500 calories (as I stated above) which is why we cook a lot out of the EatWell 500 Calorie Dinner book.

Give Yourself A Break And Enjoy Yourself.  We can be our own worst enemies and when it comes to losing weight this particularly rings true. Be kind to yourself and wipe the word "perfection" out of your mental dictionary. When I tried to lose weight a few months ago I lasted only a few weeks and my determination was really broken. Why? Because I was obsessed with counting every single calorie and wasn't allowing myself to actually enjoy what I was eating (what a concept!). I made losing weight a chore rather than a lifestyle change. This time around I've taken a different attitude. I don't eat the things I don't like but rather find healthy choices that I do enjoy and let myself have an ice cream cone or a piece of chocolate every now and then. It's not about cutting bad things out but rather about cutting bad things down and adding good things in.

Be Patient. It can take 2-3 weeks for your body to adjust to this new lifestyle so the pounds might not melt off right away. If you have a gym routine, don't be afraid to change it up every few weeks. Your body can play tricks on you and get used to your regular workout routine. So, if you feel like you're starting to plateau try a different routine. This means you're getting in shape so don't get frustrated! Add in a different kind of cardio equipment, try an aerobics class or just take your dog for a nice brisk walk.

Be Honest With Yourself. Sticking to your calorie goals can be difficult. There are many things that can steer you off course such as business dinners, parties, dessert cook-offs... It is okay to splurge every once and a while, but be honest with yourself and log the calories accordingly. If you don't you will be discouraged when you don't make your weekly weight loss goal. With that said, you will have good weeks and bad weeks. In the end it will all balance out, so don't fret!

If you're trying to lose weight or just get in shape let me know what's working for you. I'm always looking for new ideas and enjoy hearing about other people's journeys. Happy counting!

I love eggs and I especially love putting them on top of things. Being an "overeasy" kinda gal I think that putting an egg on top of veggies or rice is especially delicious. When the the yolk mixes in with everything else it lessens the need for lots of salt or other spices.

This morning I realized that I was out of oatmeal; my usual standby breakfast. And, since I'm staying away from dairy cereal was out of the questions. (I can't get myself to put soy milk on my Cheerios - I'm just not there yet. Oatmeal and soy are ok). What to do?

I decided to make myself a little breakfast stirfry with some leftovers from dinner last nisortyght. I work from home and so I do have some extra time to make myself a substantial breakfast, this definitely is not possible for everyone. But, you could also eat this as a quick dinner or make it on the weekends. It's a great way to use up leftovers in a whole new way than they were used the night before.

Here's a brief summary of what I did:

First, I warmed up my leftover wild rice in a skillet with about 1/2 tsp of olive oil. I added one chopped scallion and a little salt and pepper. When the rice was warmed a bit I added a handful of rinsed spinach and stirred that around until the spinach had just started to wilt. I like my spinach to retain a little consistency and not be super mushy.  I added a pinch of salt and a little pepper. Once everything was nice and hot I removed the rice mixture from the skillet and put it in my bowl and covered it to keep it warm.

Then, I put in two leftover root vegetable pancakes from last night's dinner and warmed them in the skillet flipping them once or twice. Once warm I added them on top of the rice.

Last, I added a bit more oil and cracked in an egg. I do a fried/poaching technique with my eggs where I wait until the white of my sunnyside up egg is solid enough and then I gently flip it over and add a few tablespoons of water. I quickly put a tight fitting lid on the skillet and wait for the water to completely dissolve. (It helps to have glass lids for this technique). This way you can use a bit less oil, your egg doesn't end up all greasy and fried and you retain your liquid yolk. Just be careful not to keep it in too long.

I put my egg on top of my rice and root veggie pancakes and dug in. It was delicious! Again, if you need a quick dinner idea get creative with what you have left in your fridge. You can combine always make a stirfry with leftover rice and any sort of veggie. Adding an egg on top is just an added bonus and gives you a great source of protein.

REWARD: My eternal gratitude and some happy people licking their lips.   :)

Ok, seriously. I'm at a loss and need some help.

My friend Beth is leaving for a month long trip around India and is having a little potluck shindig on Saturday evening so we can all wish her safe travels before she leaves. Normally I'm pretty good at bringing along a winning dish or dessert to these types of events but this time I have no clue. My creative cooking juices just aren't flowing and I want to do something new. So, I'm putting it out there to gather some ideas.

Here are a few "rules."

1. It has to be from scratch. (Sorry, picking up hummus and chips on the way there just 'aint my style. No judgement to those who do).
2. It has to be dairy free. (Read my post "Ditching Dairy" to find out why)
3. It has to be vegetarian. (For my non meat-eating friends.) 
4. It has to be healthy, of course! (As if vegetarian and dairy free aren't already healthy enough :)
5. It shouldn't take more than an hour to make from start to finish. 

Don't leave me high and dry here! Leave your recipe idea or link to a favorite recipe in the comment box below.

Thanks!

I just heard about this film and wanted to share it with you. Simply Raw: Reversing Diabetes in 30 Days is an independent documentary film that chronicles six Americans with 'incurable' diabetes switching their diet and getting off insulin. All within 30 days! Take 5 minutes to watch the video - you will be amazed. Now, I don't claim to be a raw foods expert - but if going on a raw diet can cure someone of diabetes that is pretty awesome . I look forward to checking this film out later this month here in Oakland.

Dani and I do eat some of our fruits and veggies raw but I've never eaten an ONLY raw food diet. For people who are in generally good health I believe moderation is key; eat some raw veggies and some cooked.  Dani takes carrot sticks to work everyday for a midday snack which is a great way to stave off an afternoon craving and get some of those nutritious raw veggies in your diet. We eat steamed or grilled veggies for dinner a few times a week and of course have salad with pretty much every dinner.

When you do cook  your veggies it's HOW you cook them that I think is really important.

How I Steam Veggies: Cut your veggies into equal sizes and place them in a steamer basket with water. Bring the water to a boil and steam for only a few minutes. The colors should pop and they should retain some bite. Broccoli should become bright green, carrots bright orange. Once your vegetables start to look dark and lose color you've cooked the living daylights out of them AND all the important nutrients. Think "cooked broccoli in the school cafeteria".....yuck! To serve sprinkle a little lemon juice and a pinch of salt on top.  If you make too much you can always throw your leftovers into a delicious vegetable soup later.

Unsure about choosing the perfect produce? Check out Home Hacks vegetable selection guide.

Here are a few delicious vegetable recipes to try:
Steamed Broccoli With Miso-Sesame Sauce from Body and Soul Magazine
Steamed Vegetable Ribbons from EatingWell Magazine
Eight Ways to Perk Up Steamed Vegetables from thekitchn.com


If you are interested in hosting screening of Simply Raw: Reversing Diabetes in 30 Days go here.

I eat dairy every day (well, used to). Yogurt of all kinds, cereal as a midday snack, butter and honey on my toast and of course oatmeal for breakfast. But, I've decided to go on dairy detox for the next 3 months and I'm a little nervous about it.

Why would I do such a thing?

Well, I've been reading more and more that wheat and dairy can exacerbate acne. It's something I've been battling for years and years and as I get older (yikes!) I'm noticing a lot of changes in my skin. I've seen many dermatologists all of who give me the same thing (put this stuff on your face that bleaches all your clothes, take these antibiotics, have a nice day). The last dermatologist I saw pretty much gave up after 3 months and wanted to put me on Accutane. That was the last straw. If you haven't heard about Accutane you can read about it here. In a nutshell....the warning signs on the packaging basically tell you that you that by taking this medication you could go totally crazy, birth 3 headed alien babies and maybe need a liver transplant later in life. Ok, so that's not exactly true. But, the warnings are really extreme and it's not something I'm prepared to put in my body. I know there must be another way.

I was recently talking with my friend Gia who is an esthetician and owner of Gia Spa in Pacifica, CA. She confirmed what I had been reading and told me to either take out dairy or wheat for 3 months. Because it would be pretty much impossible for me to cut out wheat I chose the dairy first (and am praying that this is the solution!). So, I decided to stop postponing and to start immediately.

I'm on day two and going strong (so far :) I went to Farmer Joe's and Trader Joe's to stock up on a variety of soy and goat milk yogurt and of course to pick up soy milk. Today I made my sandwich with goat cheese instead of cheddar.

If you have any information or help you can give me about going dairy free I'd love to hear it. I need all the help I can get!