My Weight Loss Game-changers

A few years ago, I lost 17 lbs. It was a gradual change and it look me 2 years to complete. It was also the first time that I had ever been successful at losing so much weight and transforming my body. And for the first time ever, it stayed off.

A lot of people have asked me to provide tips on how to lose weight since I have been so successful. So here goes.

Game-changer #1: I changed my perspective from skinny to healthy.

This was the MOST important thing I did to lose weight and keep it off. It was helpful that I was approaching the end of my 20’s and was hyper aware of my mortality. I started to pay attention to what I was putting into my body and slowly eliminated processed foods, dairy and meat (my choice, not for everyone), and white carbs such as bread and pasta from my regular diet. It was MUCH easier to stay on track when my motivation came from a greater place than just wanting to be thin.

Game-changer #2: I stopped looking for a means to an end.

  

For most of my adult life, I have been dieting. I tried everything: low carb, low fat, high protein, no carb, diet pills, diet shakes etc etc etc. In order to keep the weight off, I made a simple and extremely effective adjustment to my strategy.

There is no shortcut to long term weight loss. Before I embraced this truth, my plan was to stick to whatever rigid diet I was testing until I reached my goal and could go back to eating whatever. I was hungry, miserable, nutritionally deficient and surprise: not losing any weight.

So I stopped dieting and started exploring my relationship with food. I began to learn about what was healthy and where my cravings came from. I made fresh, whole food the staples of my diet and suddenly something I craved. And the weight fell off slowly...and it stayed off.

Game-changer #3: I found exercise I loved and do it often.

I suspect that for most of you exercise is a chore that forces you to wake up early or miss Happy Hour. I used to feel this way also. But movement is one of the best things you can do for your body...and your spirit. It helps with circulation, digestion and other bodily functions. It helps you feel confident, exhilarated and alive. It makes you look lean, sexy and strong.

I enjoy the intensity of a gym workout, but that isn’t for everyone. Take a moment to think about what options you have. What activities do you currently enjoy doing? Can you team up with friends for a team sport or workout session? Have you always wanted to try yoga/zumba/spin etc? Can you walk to/from work or park further away from your office?

Find a way to make movement a part of your weekly routine starting today. Get comfortable with this routine over the next month, make it second nature. Then build upon it for another month, and then another.

Game-changer #4: I expanded my horizons and created a new outlook.

If you’re out of shape, overweight, sick all the time, tired all the time, sad all the time, it’s time for a change. For me, that change meant exploring alternative options to what I had been already doing. It also meant challenging my current views on health, fitness, work, relationships etc. in order to get to where I am now.

If you don’t know where to start, look for a person in your life that has it together and explore their views, habits and sources of information. Is there something they do that is appealing but you’re nervous about making the leap? Perfect, do it. Try new things, challenge yourself, push your boundaries. You may find out things about yourself that you never knew before (and that are oh so 

Game-changer #5: I focused on healing of mind and spirit.

Emotional balance is key to good health. Stress triggers increased levels of cortisol in your body. Chronic stress and frequently high levels of cortisol can cause a whole slew of issues including high blood pressure, lowered immunity and most importantly for this topic, increased abdominal fat.

Stress can also weaken your resolve to take care of yourself. It can trigger cravings for foods that you feel will fill the void in your psyche that is distressed. You are crash dieting, overeating, over indulging etc. because your body is desperately trying to counterbalance your unhappiness.

In other words, you aren’t unhappy because you are overweight, you are overweight because you are unhappy. It may take a lot of courage to address this truth and access the underlying issues. But you’re worth it, right?!

Thanks for stopping by as always! If you have any questions leave it in the comments section :) Have a beautiful day.

Xo Saranna

Feeling Awesome, All The Time

Do you like feeling awesome? Yep, me too. So in order to feel awesome all week long, start with these simple tips:

Feel Awesome Tip #1: Find something to look forward to.

I always dread the beginning of a long week, especially when it’s really crazy at work. In order to get through a tough day, I look for the silver lining. Here are some questions to ask yourself:

- Is there an activity coming up today that I really enjoy doing?

- Who will I see today that I really enjoy being with?

- Can I look forward to the completion of a large or difficult project?

- What other professional or personal accomplishments will I conquer today?

Feel Awesome Tip #2: Start your day off right.

Work out. Have a fabulous breakfast. Enjoy the blue sky against a backdrop of skyscrapers. Tell a complete stranger that their outfit is adorbs. Whatever your feel-good regimen is, take time each morning to stop and smell those metaphorical roses.

Feel Awesome Tip #3: Tell someone why they’re awesome.

I recently attended a work event where a few people came over to share that I had made a positive impact on their lives. Do you know how amazing that was? So amazing that I’m telling you about it one week later and still getting that feel-good glow. I doubt that the compliment-givers are feeling too bad about it either.

So, take some time to thank someone in your life for making a positive impact. It could be as small as the security person who always greets you with a smile and makes your morning. It could be your team at work who supports you and always has your back. Or maybe it’s your mother for always believing in you and loving you no matter what.

Feel Awesome Tip #4: Fall off the deep end, then get back right up.

I made a big decision recently and was having trouble processing it. And I really wanted some comfort food to help wash it all down easier. So I had it: veggie pizza and eggplant rollatini with strawberry ice cream (yummm). And the next day I returned to my feel-good attitude and normal eating habits with no remorse over dinner.

Do you beat yourself up every time you eat poorly, act poorly, do anything less than you know you’re capable of? Loving you means giving yourself some slack. It happens, we’re all human and we have a lot going on at any given time.

Being bad does not MAKE you bad. Remember: it’s what you do MOST of the time, not SOME of the time, that makes all the difference. So pick yourself back up beautiful, and be the amazing individual we all know you are. And eat some kale while you’re at it.

Feel Awesome Tip #5: Reach for the silver lining, it’s always there.

I get told all the time that I’m very optimistic. Like it’s a bad thing! Look, life is hard. Sometimes it can feel really unfair. But it’s also exciting, beautiful and magical.

My advice to you is to spin the hardest moments of your life into something wonderful. From break-ups to lay-offs to illness, there is the opportunity to LEARN about yourself and others, CREATE new ways of thinking, feeling and relating, and GROW into an even better version of yourself. That’s what I did, my friends. It’s how I got to writing these posts.

If you’re still having a hard time finding the silver lining, give me a shout. I’ll sprinkle some unicorn dust on you ;-)

Xo Saranna

A lesson in nutrition: Macronutrients and Micronutrients

I’ve been learning a TON over the past year about nutrition and it has changed my life in so many ways! For one, I now understand the part that food plays in my health at a much more scientific level and I’m going to share some of this knowledge with you now. I think it’s really important for you to not only understand HOW to eat to maximize your health, but WHY you’re doing it.

Lesson #1: What is a macronutrient?

Macronutrients are foods we consume in the largest quantities within our diet: Protein, Fat, and Carbohydrates. These nutrients provide our bodies energy and aid in daily growth, metabolism and other important bodily functions.

PROTEIN: Protein is comprised of chains of amino acids, there are 20 amino acids total. All must be present for our bodies to build, maintain and repair itself.

Foods that contain all 20 amino acids are considered complete proteins such as eggs, meat and dairy.

Foods that contain some but not all amino acids are considered incomplete proteins such as green plants, nuts, beans and grains. However, you can still obtain all 20 amino acids by combining incomplete proteins together in your diet.

FAT: Although it gets a bad rep, fat is essential to your body’s ability to build body tissue and cells, and aids absorption of certain nutrients. There are good fats and bad fats.

Good fats: Monounsaturated and Polyunsaturated fats that can be found in avocados, nuts and olive oil (to name a few).

Bad fats: Saturated and Trans fats that can be found in meat and processed foods.

CARBOHYDRATES: Our body’s main source of fuel, carbs are broken down and enter the bloodstream as glucose.

Simple carbs provide the quickest source of energy but it is short-lived. They include the various forms of sugar, such as white/brown sugar, dairy and fruit sugar.

Complex carbs take longer to convert into energy and are long-lasting . They are found in vegetables and whole grains such as brown rice.

Lesson #2: What is a micronutrient?

Micronutrients are vitamins and minerals such as vitamins C, A, D, E, K and sodium, zinc, iodine, fluoride, selenium, copper that are required by our bodies for proper system functioning. They are called micronutrients because we only need a tiny amount to stay healthy.

Some of the important functions of micronutrients include bone formation, heart rate regulation and turning blood glucose conversion into energy. They are also important for weight loss.

Micronutrients are available in supplement pill form but occur naturally in fresh produce such as leafy greens, veggies and fruits, which are my recommended source. As you read my blog, you will notice that I refer to food’s macronutrient and micronutrient values frequently.

In 2009, Whole Foods partnered with nutrition expert Dr. Joel Fuhrman to develop the ANDI score (Aggregate Nutrient Density Index). The ANDI score provides a measurement of the nutrient density of a food on a scale from 1 to 1000 for easy shopping and is found here:

http://www.wholefoodsmarket.com/healthy-eating/health-starts-here/resources-and-tools/top-ten-andi-scores

NOTE: If you feel that you may be deficient in any of these nutrients, please consult your health care professional before adding any supplement regimen

I hope this has been helpful! If you have any questions about the information I have provided or want further guidance on how to enhance your meals, please leave me a note in the comments section or email me at snposman@gmail.com.

Xo Saranna

The Great Juice vs. Blend Debate

When it comes to health and nutrition, there are so many conflicting recommendations out there. Even I sometimes find it daunting to navigate. So let’s go ahead and conquer one of the hottest topics around right now: Juicing versus Blending.

Look, the net net is that either option is awesome and amazing for your body as long as you are putting the right ingredients in there (fresh fruits, veggies and superfoods). What I’m going to take you through now are the differences between the two so that you can choose the option that’s best for your lifestyle. Because hey, we all deserve a little special treatment right!?

And if you’re still not sure how to proceed...my POV on both options are included.

Smoothies are a fantastic meal replacement if you need to fuel up on the run. They’re also a very versatile treat: you can use for a post-workout recovery, to start your day right with a breakfast shake, sip as a healthy dessert alternative, and to increase your fresh produce intake if you aren’t a regular consumer of fruits and vegetables. They’re also a great way to ensure that you’re getting enough fiber, which happens to be the material that binds all fruits and vegetables together. Fiber is also vital for keeping everything, ahem, running along smoothly in the bathroom.

MY POV: If you aren’t a regular consumer of fresh produce, then this is the option for you.

If you’re a new blender and not too keen on the idea of drinking your greens, then the below recipe is perfect for you. Start slow with the amount of greens you add, then increase as you become more accustomed to the taste. You can also add protein powder and nut butters or replace the almond milk with yogurt, kefir or coconut water depending on preference. Use my recipe as a baseline, then swap out ingredients until you find the perfect smoothie for your needs.

Saranna’s Morning Delight

1 cup unsweetened or vanilla almond milk

1 handful of frozen blueberries

1 piece large frozen strawberry

½ frozen banana

1 handful fresh baby spinach

1 TBSP dried Goji berries

1 TBSP Chia Seeds

Combine ingredients in high powered blender and mix until fully blended. Serve and enjoy immediately.

Fresh Pressed Juices made from raw fruits and vegetables are delicious shots of micronutrients that are essential for helping your body “machine” operate smoothly. During the juicing process the fiber and other rough materials are removed. Because your body doesn’t need to spend any time digesting, it can use the vitamins and nutrients immediately to refuel on energy, battle illness, detox from a crazy weekend etc. Green juice will help battle that post-weekend brain fog, increase your energy levels, balance your mood, and make your skin glow like you would not believe.

MY POV: If you already have a relatively healthy diet and regularly consume fresh produce, this is a great way to supplement your diet.

My juicer has been running non-stop with the below recipe taken off of Joe Cross’ website, star of the documentary “Fat, Sick and Nearly Dead”. Again, if this is too much green for you, start with mostly fruit and sneak in greens gradually. I would recommend carrot-apple-ginger over ice as a starter.

Joe Cross’ Morning Glory (http://www.rebootwithjoe.com/)

4 – 5 large kale leaves

1 large handful of spinach

3 romaine leaves

1 cucumber

3 celery stalks

1 green apple (increase to 1 1/2 if the taste of green is too much for you)

1 lemon, peeled

1 knuckle fresh ginger (my addition, good with or without)

2 large carrots (also my addition, great for adding sweetness)

You can also request this “Cup of Joe” at your neighborhood juicery,  and head to Whole Foods or Starbucks to pick up a freshly bottled version in the refrigerator section.

Cheers, gorgeous.

Xo Saranna

7 Foods to Eat Right Now

If you want to start eating for your health but are not sure where to start, I have you covered in this post. Below is a list of a few of my favorite foods with tons of health benefits. I’ll break it down for you: why they’re good for you and a few ways you can starting eating them right now.

1) Avocado

Avocados are packed with nutrients including vitamins A, C, E, K and B6. They’re a great source of potassium, omega 3 “healthy” fats and are a complete protein.

This green fruit is good for lowering blood sugar, preventing heart disease and anti-aging. But the best part is that it is a nutrient booster: by eating avocado with other foods, you can improve your absorption of their nutrients by up to 400%! Here are a few of my favorite uses:

- In my salads as a substitute for cheese

- Mashed on toast for breakfast or a snack

- Mixed in with any rice or quinoa dish (really, it goes together sooo well)

- Add to tuna salad as a substitute for mayo

2) Berries

Berries are rich in nutrients and low in sugar. Their beautiful pink, red and blue hues are due to a powerful, disease-fighting antioxidant called anthocyanins, which reduces inflammation in the body and can help to relieve arthritis discomfort.

Other key ingredients vitamin C, fiber and folate boast superpowers such as glowing skin/hair, weight loss, lowered cholesterol/blood pressure and increased seratonin levels to ward off depression and improve mood.

I like to eat berries alone or mix in with oatmeal, greek yogurt or granola with almond milk. How berry wonderful (sorry, I had to)!

3) Ginger

My boyfriend and I are pretty obsessed with ginger right now. In addition to it tasting delicious on top of your tuna avocado roll, ginger is great for calming an upset stomach and taming inflammation in the muscles and joints. It’s spicy flavor can also help you sweat out a cold during those winter months.

- As a green juice ingredient or sliced up in herbal tea

- Grated into meat/fish marinades or any cooking sauce

- Sliced and sauteed with veggies and grains

4) Kale

You’ve probably noticed that kale has been enjoying the spotlight recently. Our society is becomming more health-conscious and interested in disease prevention. As a result, superfoods that have been used in vegan cooking for years are becomming mainstream.

Kale is one of the must nutritious foods that you can add to your diet. It is packed with Vitamins A, C and K, high in calcium, folic acid, iron and contains phytochemicals that have been suggested through research may help to prevent cancer.

I like to eat kale in a variety of ways: sauteed with other veggies and mixed quinoa or pasta, added to soups, salads and baked crisp as kale chips (you can find a million recipes online).

5) Mushrooms

Did you know that there are over 14,000 species of mushroom-forming fungi? I didn’t either until I starting doing the research for this post. Anyway, I probably sound like a broken record at this point but this vegetable is seriously magical. Scientists have found that they may protect against certain cancers. Additionally, mushrooms contain nutrients and immune fighting ingredients such as selenium, potassium, riboflavin and vitamins B & D.

- Add raw to green salads along with avocado, tomatoes and carrots

- Saute with onion, garlic and greens such as arugula or watercress and serve over grains

- Combine with pesto, parmesan cheese and truffle oil in an omelet  

6) Parsley

This powerful green is super under-rated as a garnish. Just a small sprig of parsley packs a punch of anti-oxidants like vitamins K, C and A and volatile oils such as myristin which can help neutralize carcinogens in the body. AND I’M JUST SCRATCHING THE SURFACE.

Add to green salads, rice and pasta salads, mixed in with tomato sauce or just pop a few sprigs in your mouth before any meal.

7) Seeds

These teeny treats are packed with nutritional power such as healthy doses of protein, omega 3 fatty acids, calcium, fiber and anti-oxidants and are oh so yummy on a variety of dishes.

- Add Sunflower/Pumpkin seeds on top of salads, in a trail mix and on top of granola or oatmeal

- Sesame seeds are great in pasta salads, crushed up on top of sauteed veggies and eaten in paste form as tahini, which is a main ingredient in hummus.

- Add poppy seeds to creamy salad dressings, baked goods and roasted veggie dishes

- Flax seeds should be ground up and sprinkled on cereals and salads or added into baked goods

Xo Saranna

Upgrade your carbohydrates from empty calories to rich, nutrient-dense grains.

I find it helpful to understand what is happening in my body when I eat certain foods so before we get down to business, here’s a little science lesson for you :)

Foods such as white breads and pasta are made of refined wheat flour. During the refining process, the valuable nutrients such as fiber, vitamins, minerals and micronutrients are lost when the outer bran shell and inner germ layer of the grain are removed. All that remains is a pure carbohydrate: the starchy endosperm of the grain.

During digestion, your stomach and small intestine do an “inventory” and convert any carbohydrates in the food into glucose, which is sent into the bloodstream to be used as energy. When this happens, your blood sugar levels increase and insulin is sent in to help use or store the glucose and normalize your blood sugar levels.

Because processed versions are pure carbohydrates and all other nutrients have been removed, digestion occurs quickly and your blood sugar levels increase sharply. You have a spurt of energy but once your blood sugar normalizes you experience a crash and crave more energy (and food).

When you eat whole grains, the digestion process occurs over a longer time period as the body takes inventory of the nutrients that are included in addition to the carbohydrates. The glucose is released slowly into the bloodstream and you experience a steady flow of energy over time.

Here a few of my favorite grains. If you have difficulty converting at first, try cooking with chicken or vegetable stock for more flavor or season with whatever your favorite condiment is.

Quinoa: If you’ve heard of quinoa but have been too afraid to try it, now is the time to experiment. Try it cold with veggies, olive oil and lemon, in a sauté with veggies, sesame oil and soy sauce or as an addition to your salads.

Also, check out my family recipe below.

Millet: This grain is mushy when cooked and great for adding to stews, making as a pilaf or eating as a warm breakfast cereal with vanilla and cinnamon.

Brown Rice: No surprise here. Cook with chicken or vegetable stock or flavor with your favorite sauces if you find the flavor a little hard to swallow. I love to season with sesame oil or top with hummus and feta cheese.

Another healthy tip: if you’re ordering in Chinese get your sesame chicken with brown rice, or ask them to make your fried rice with brown instead of white.

Agi’s Quinoa Salad

1 cup uncooked quinoa

½ cup black beans

2 stalks scallions, chopped

1 red bell pepper, diced

½ cup corn kernels

1 medium red onion, diced

1/2 avocado

¼ cup parsley, chopped

2-3 tbs olive oil

1-2 tbs lemon juice

sea salt and black pepper, to taste

Rinse quinoa under faucet before cooking. Add one cup quinoa and two cups water to a medium sized pot. Add 1 tbs butter or ghee to water for extra flavor. Can also cook in vegetable or chicken stock. Bring to a boil and cook for 5 minutes uncovered. Turn off heat and cover, let steam for 15-20 minutes.

Mix in beans, scallions, peppers, corn, avocado and parsley. Add olive oil, lemon juice and seasoning until the desired flavor is reached.

Happy cooking!

Xo Saranna

Cooking Light: Play with spices and flavorful foods to add dimension to your meals.

On a normal week, about 90% of my meals are home-cooked and filled with fresh foods such as leafy greens, colorful peppers and an assortment of mushrooms. While I love the taste of these foods on their own, it can be a challenge to continually eat the good stuff when you’re craving some flavor in your life. 

That’s why I use spices, both dried and fresh variations, to keep my meals tasty and exciting. Here are a few of my favorites.

Ginger: Add this spice to vegetable sautés or to flavor any kind of meat or fish. As an added bonus ginger helps to aid in the digestion process.

Curry or Chili powder: A fantastic alternative to salt if you’re always feeling like your food doesn't have enough flavor. I like to add this spice on top of egg salad, rice dishes and roasted veggies, especially corn on the cob.

Gomasio: used as an alternative to table salt in Macrobiotic cooking and is made of ground up roasted sesame seeds and sea salt. You probably also didn't know that sesame seeds are very high in fiber, omega-6 fatty acids, anti-oxidants, and a bunch of other awesome ingredients that make it a superfood. You can find a ready-made version by Eden Farms at Whole Foods or any health food store.

Garlic: No surprise here, garlic is extremely flavorful and is good on everything. But did you also know that it has been recently been linked to having cancer-fighting properties? To reap these benefits make sure to crush or mince your clove in order to break the cell wall and activate the chemical reaction. A few of my favorite ways to eat garlic include sautéing with grains or veggies, adding to omelets and mincing for dips such as guacamole, salsa and hummus.

Vanilla and Cinnamon: My boyfriend and I have been adding these spices to everything lately. Use as a sweet and smoky alternative to sugar in marinades, coffee, cereal and yogurt parfaits.

Xo Saranna