Hidden Sources of Calories

It can be very frustrating when you are trying to eat healthy, and exercise but the weight stalls! Weight plateau's can be a time to re-evaluate your current daily lifestyle and possibly switch things up to keep moving forward towards your goal...

Sometimes it comes from inconsistencies with exercise, starting and stopping.

Other times it could be that you need to shift things, especially with your fitness routine.

Try increasing the intensity or time. A way to increase the intensity is to add a hill or two to your walking route or increase the speed of your treadmill. You could try adding in some weights to increase muscle mass which increases your metabolism causing you to burn more over time!

Food wise there could be some hidden sources of extra calories that are creeping in...

Be careful with condiments like ketchup or salad dressings, stick to 1 tablespoon for a serving. Look for lighter dressings avoiding the creamy!

Avocado is very healthy, rich in vitamins, minerals, fiber, and healthy fats. The issue can be how much we are having...stick to 2 tablespoons as a serving. A whole avocado is approximately 250 calories, too much as a side or condiment.

Be careful with the olive oil, each teaspoon is approximately 45 calories, so drizzle lightly. You can also use the olive oil spray instead of pouring from the bottle to keep it lighter!

Peanut butter can be an easy one to overdo because it tastes so good...try to measure out 1 tablespoon as a portion for a snack, or 2 tablespoons if it is for a meal. Look for the no sugar added products for better content and control.

Cheese can also be an easy one to overindulge in, due to the creamy texture and taste. It's fine to have, but be mindful of the portion sticking to 1 oz for approximately 100-150 calories. Look for reduced fat or part skim as lighter versions with <5 grams fat per serving.

Smoothies: whether they are home made or ready made can pack a deep calorie punch if we are not careful!

Try to follow this recipe as a guide to keep it lighter...

*Use 1 cup unsweetened almond milk as the base

*Stick to 1/2 cup of fruit

*Add 1 cup of vegetables like kale or spinach

*1 scoop unsweetened, unflavored whey or pea protein powder 

*Pick 1 tablespoon for add ins like: ground flax, or chia seeds, or PB