Joy Bauer https://joybauer.com Life is hard, food should be easy Thu, 07 Jan 2021 15:31:58 +0000 en-US hourly 1 https://wordpress.org/?v=5.8.3 Skinny Cinnamon Raisin Bagels https://joybauer.com/healthy-eating/skinny-cinnamon-raisin-bagels/?utm_source=rss&utm_medium=rss&utm_campaign=skinny-cinnamon-raisin-bagels Mon, 28 Jan 2019 20:03:10 +0000 https://joybauer.com/?p=8732 Love bagels but trying to cut carbs? Give my Skinny Cinnamon Raisin Bagels a taste.

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Cut carbs (and calories) at breakfast with my Skinny Cinnamon Raisin Bagels. They’re a snap to make (only 4 ingredients) and they’re packed with protein. Learn how to make them.

IMPORTANT NOTE: THE RECIPE SHOULD CALL FOR 1 TABLESPOON BAKING POWDER—NOT BAKING SODA AS NOTED IN THIS VIDEO. THE CORRECT RECIPE CAN BE FOUND HERE.

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One-Day Detox Plan https://joybauer.com/weight-loss/one-day-detox-plan/?utm_source=rss&utm_medium=rss&utm_campaign=one-day-detox-plan Mon, 28 Jan 2019 19:59:47 +0000 https://joybauer.com/?p=8730 Need to jump start your diet after getting off track? Try my One-Day Detox plan.

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Use this one-day detox plan to get back on track after the holidays, a long weekend or just to jump start a healthy eating plan.

Try my One-Day Detox.

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10 Healthy Resolutions for a JOY Full New Year https://joybauer.com/healthy-eating/10-healthy-resolutions-for-a-joy-full-new-year/?utm_source=rss&utm_medium=rss&utm_campaign=10-healthy-resolutions-for-a-joy-full-new-year Wed, 02 Jan 2019 18:16:08 +0000 https://joybauer.com/?p=8630 Another year, another set of promises. Use these handy hacks to ensure that this is the year they finally stick!

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Another year, another set of promises (one of which is probably related to the scale, if you’re like most people). Use these handy hacks to ensure that this is the year they finally stick!

1. Drink before you eat.
Sip two cups of water within 30 minutes of each meal. This trick offers a two-for-one benefit: It helps take the edge off appetite and also hydrates your body.

2. Create an eating window.

Limit eating to a 12-hour stretch. That means, if you eat breakfast at 8 am, you’ll close down your kitchen by 8 pm. Feel free to vary the timing based on your schedule.

3. Sprinkle on ch-ch-ch-chia goodness.

Add 1 to 2 teaspoons chia seeds to smoothies or yogurt. You’ll shower your body with omega-3s. Plus, they’ll expand in your stomach to keep you full for hours.

4. Add nutrient-packed veggies into every meal.

Toss mushrooms or spinach into your morning omelet. Layer your mid-day sandwich with lettuce leaves, tomatoes onion and roasted peppers. Start supper with a salad and enjoy green beans or broccoli with your entrée.

5. Go topless!

Lose the top slice of bread on burgers or sandwiches to cut curbs and calories.

6Add some pumpkin magic to meals.

Sneak a large dollop of pumpkin puree into meat sauce, taco meat or oatmeal for a dose of beta-carotene—a nutrient that promotes a beautiful complexion.

7. Nix the vending machine.

Avoid 3 pm brain drain by eating an apple and handful of nuts. This power pair helps steady blood sugar and boosts energy.

8. Sandwich your sippers.

When imbibing, enjoy a wine/cocktail “sandwich.” Sip a glass of seltzer or water between each cocktail.

9. Go cocoa loco.

Sharpen your brain by adding a teaspoon of cocoa powder to your coffee. Both provide ingredients to nourish your noggin and help boost memory.

10. Switch to a slimmer spread.

Replace mayo with nutrient-packed hummus or guacamole. You’ll slash calories and boost nutrition. Nice deal!

 

 

 

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Spice up your sandwich with these 5 slimming spreads https://joybauer.com/healthy-eating/spice-sandwich-5-slimming-spreads/?utm_source=rss&utm_medium=rss&utm_campaign=spice-sandwich-5-slimming-spreads Thu, 01 Jun 2017 16:06:50 +0000 http://www.joybauer.com/?p=6816 Add zing to your favorite sandwiches and burgers with these scrumptious spreads.

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Tired of the same old boring sandwich? Spice things up with these five slim and scrumptious spreads. Packed with exciting flavor profiles, they’re each simple to make and contain no more than 35 calories per tablespoon. Best part? They’ll add delicious zing to any meal without sabotaging your diet.

Horseradish-Rosemary Mayo
Add a little extra spice to any sammie with this simple-to-make spread. It also pairs perfectly with burgers and salmon!

Ingredients
¼ cup light mayonnaise
1 tablespoon horseradish
1 teaspoon fresh or dried rosemary

Preparation
Mix all ingredients together in a small bowl.

35 calories per tablespoon


Tex-Mex Spread
This protein-packed and flavor-filled condiment will be a fiesta for your taste buds. Give it a try.

Ingredients
6 ounces nonfat plain Greek yogurt
1 to 1½ tablespoons taco seasoning (preferably low-sodium)
Salt and pepper to taste (optional)

Preparation
Mix together Greek yogurt and taco seasoning in a small bowl. Add salt and pepper to taste.

20 calories per tablespoon


Spicy Hummus
Made with just two kitchen staples you probably have on hand, this spicy spread is sure to elevate any humdrum sandwich. Add more or less Sriracha to adjust the heat to your personal liking.

Ingredients
¼ cup hummus
1 tablespoon Sriracha

Preparation
Mix all ingredients together in a small bowl. Add additional Sriracha to increase heat.

30 calories per tablespoon


Salsamole
Avocado-rich guac and tomato-based salsa are a delicious dynamic duo. This nutrient-packed spread will add a whole lot of pizazz to any sandwich.

Ingredients
2 tablespoons salsa
2 tablespoons guacamole

Preparation
Mix all ingredients together in a small bowl.

14 calories per tablespoon 


Creamy Cilantro Spread
This herb-alicious topper is a Bauer family favorite. It packs a flavorful punch and makes a delicious condiment for cilantro lovers.

Ingredients
1 cup low-fat sour cream
½ cup fresh cilantro, chopped
1 scallion, chopped

Preparation
Mix all ingredients together in a small bowl.

13 per tablespoon 

Nutrition analysis courtesy of Genesis® R&D

For more delicious recipes, check out Joy’s cookbook From Junk Food to Joy Food and follow her on TwitterFacebook and Instagram.

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Lose weight by eating more? Yes! https://joybauer.com/weight-loss/lose-weight-eating-yes/?utm_source=rss&utm_medium=rss&utm_campaign=lose-weight-eating-yes Sat, 06 May 2017 18:45:45 +0000 http://www.joybauer.com/?p=6699 Learn all the fun and flavorful ways you can enjoy the delicious options on the non-starchy vegetable list.

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Tired of munching on carrots and celery? The non-starchy vegetables on the Drop 10 “unlimited list” can be a great way to keep a lid on hunger between meals, but plain ole raw veggies can admittedly get a little ho-hum. Here are some easy ways to heighten the flavor and add a bit more fun to these freebee nibbles.

Nuke ‘em
Microwaving veggies can help bring out their natural sweetness. I love using this cooking method for green beans and snap peas (just 4-5 minutes!), but no veggies are off limits. 

Roast ‘em
With just a dash of seasoning along with a baking sheet, roasting helps to caramelize veggies—completely transforming them into tender and sweet bites of goodness. 

Some of my faves? Lay fresh broccoli florets or spears on a sheet pan, spritz with olive oil spray, and sprinkle with garlic powder and a dash of salt. Roast at 420˚ for about 20 minutes or until tops are browned and crispy.  And, definitely whip up this easy recipe for Roasted Tomatoes.

Crisp ‘em
There’s nothing like the satisfying crunch of baked kale chips. Give this tasty recipe a try.

Puree ‘em
Pureed vegetables lend a thick and creamy texture to many soups without adding any fat or calories to your bowl. Simply boil any combination of non-starchy vegetables (some of my favorite are carrots, onions, cauliflower, mushrooms and broccoli) in reduced-sodium broth, then puree using an immersion blender (or traditional blender). Finally, spice it up using any seasoning you like—think oregano, garlic and onion powder, cumin, cayenne, cumin, salt and pepper. Ta-da! 

Dunk ‘em
When in doubt, take a skinny dip. Low-cal dips like salsa, hot sauce, and mustard are a simple way to enhance the flavor of good-for-you veggies.

Check out this video of me explaining all the delicious ways you can enjoy the non-starchy veggies on the freebie list in 60 seconds flat!

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The best way to weigh https://joybauer.com/weight-loss/best-way-weigh/?utm_source=rss&utm_medium=rss&utm_campaign=best-way-weigh Wed, 22 Mar 2017 12:43:56 +0000 http://www.joybauer.com/?p=6440 How often should you weigh yourself? The answer really depends on your personality.

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QUESTION
: How often should I weigh myself…once a week, once a day, or toss the scale and gauge success by the way I feel versus a number? 

—Jennifer from Miami, Florida

 

ANSWER: The answer really depends on your personality.

Hopping on the scale each morning can be empowering for many people. That’s because continuous check-ins can help drive motivation and keep you on point. It’s exciting to see the scale moving downward when you’re trying to lose weight. Also, regular weigh-ins allow you to catch any upticks and prevent one or two pounds from snowballing into anything larger. And lastly, it can help prevent nighttime nibbling; you’ll probably think twice before popping something in your mouth if you know you’re going to hop on the scale the next morning.

That being said, daily weigh-ins are NOT for everyone, and in fact, they can drive some people nuts. It’s not easy dealing with the day-to-day fluctuations and it can throw some folks into a tailspin. In that case, I strongly recommend weighing just once or twice a week.

For once a week, designate an official day of choice.

For twice a week, I advise Mondays and Thursdays; Monday weigh-ins may help keep your diet in-check over the weekend. Thursday weigh-ins give you insight into your work-week eating habits and let you know how you’re doing before you head into the weekend.

And certainly…if you know numbers are not good for your personality (you’re highly obsessive…or have history of eating disorders), I urge you to toss your scale and gauge health success by how you feel in your skin and clothing.

Have a diet or nutrition question you’d like me to answer? Send it my way.

 

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Calculating calories for weight loss https://joybauer.com/featured/calculating-calories-weight-loss/?utm_source=rss&utm_medium=rss&utm_campaign=calculating-calories-weight-loss Wed, 04 Jan 2017 00:33:17 +0000 http://www.joybauer.com/?p=6111 How many calories do you need to eat to lose weight? Use this simple equation to figure out.

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QUESTION: I’m almost 40 years old, 5-foot-5 and weigh over 200 pounds. I’m so tired of feeling fat and I’m determined to lose weight this year. How many calories should I eat each day?

 —Leah from Virginia

 

ANSWER: Calculating your calorie needs can be a bit complicated because you have to factor in a number of variables, including your weight, height, age, gender and activity level. But you can get a ballpark estimate using this simple formula:

  1. Figure out a goal weight.
  2. Multiply that number by 12. 

For example, at 5-foot-5, let’s say your goal weight is about 140 pounds: 140 pounds x 12 = 1,680 calories each day for weight loss. 

You certainly don’t have to hit this exact number each and every day, but it’s a good reference range. In fact, I think it’s a good idea to create a range around that number, and for you, a reasonable and effective range would be between 1,400 and 1,800 calories. 

And of course, the type of calories you’ll be eating matters, too. Focus on plenty of produce and lean protein (fish and seafood, skinless chicken, lean meat, beans, and lentils), and enjoy moderate amounts of whole grains and healthy fats. 

You can do this, Leah!

 

Have a diet or nutrition question you’d like me to answer? Send it my way.

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The Best Diet for Weight Loss https://joybauer.com/weight-loss/best-diet-weight-loss/?utm_source=rss&utm_medium=rss&utm_campaign=best-diet-weight-loss Mon, 02 Jan 2017 18:57:10 +0000 http://www.joybauer.com/?p=6095 What diet is the best? Find out which plan will help you take off those extra pounds.

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QUESTION: I’m looking to lose weight in the New Year. What’s the best diet?
—Beatrice from Geneseo, New York

ANSWER: There’s no one-size-fits-all weight loss plan—and you’re the only one who can define your “best diet.”

I’m personally open to any plan that encourages a person to eat less junk and feel better about themselves. The truth is: Anything that reduces calories will work, so Google around, chat with friends and find something that seems livable. And keep in mind, you can take any plan (from Paleo to vegetarian to Weight Watchers to Whole 30, and so on) and make it your own by tailoring it to fit your eating preferences and your lifestyle.

If you’re not into following a formal diet, these two tips can easily help you shed weight in the New Year:

ADD one produce item (preferably a vegetable) into each meal and snack. Produce is high-volume and low in calories, filling you up and keeping a lid on your appetite. Toss mushrooms or peppers into your omelet or add fresh berries into your yogurt at breakfast; top your sandwich with lettuce, tomatoes and onions at lunch or have a side of crunchy carrots and celery; and enjoy a side salad with dinner.

LOSE liquid calories. That means no soda, juice, sweetened iced tea and fancy coffee drinks. Eliminating these sweetened beverages is often one of the most effective steps to losing weight.

 

Have a diet or nutrition question you’d like me to answer? Send it my way.

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Is Intermittent Fasting Right for You? https://joybauer.com/weight-loss/intermittent-fasting-right/?utm_source=rss&utm_medium=rss&utm_campaign=intermittent-fasting-right Mon, 19 Sep 2016 17:57:33 +0000 http://www.joybauer.com/?p=5765 Intermittent fasting—going a period of time eating little to no food—can certainly help you cut calories, but is it right for you?

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WHAT IS INTERMITTENT FASTING?

Intermittent fasting involves going some period of time—from a few hours to a few days—eating little (as few as 500 calories per day) to no food at all.

There are three popular variations of intermittent fasting:

  • 5-2
    For five days of the week, you eat anything you want, and then for the remaining two days, you fast. In this plan, fasting is defined as consuming just 500 calories for the entire day for women and 600 calories for men.
  • Alternate Day
    One day, you eat whatever you want (from 8 a.m. to 8 p.m. only), and the next day you fast, repeating this alternate pattern for as long as desired. Here, fasting means only 500 calories for both men and women.
  • Time Restriction
    This style allows you to eat whatever you want between the hours of noon and 8 p.m.—nothing before and nothing after.

Like most weight loss plans, there are pros and cons. Here’s a quick look at both sides:

PROS:
On the positive side, some research suggests IF can help with weight loss. When you limit the number of hours you eat, you’re effectively clipping off calories from your daily total. Put simply, fewer calories = weight loss. (But of course, this is true of all calorie-controlled diets, and there’s limited evidence that fasting is better than traditional calorie-restrictive plans.)

Some research shows a beneficial effect on blood sugar, diabetes risk and heart disease.

On fasting days, you’re more likely to savor every bite and chew more slowly. In other words, you’ll actually taste your food (versus gobbling it down).

And with so few calories to spend, you’ll want to make the most of them. Instead of eating 600 calories worth of salami or cookies, you’ll want to choose nutrient-packed lean chicken, broccoli and eggs and drink lots of water. It’s absolutely critical to choose foods that fuel energy and provide vitamins, minerals and antioxidants.

Finally, because you’re trying to lose weight, you’re likely to make thoughtful choices on your “non-fasting” days, as well. Overall, you’ll learn a very important lesson: Every calorie counts.

CONS:
No surprise here, but fasting is linked to hunger, which can lead to overeating. This can happen—you are so proud of yourself for making it through the fasting part, you wind up overeating or binging on the non-fasting days, which will most definitely cancel out all hopes of weight loss.

The lack of calories can lead to crankiness, low-energy and headaches, which is no fun. We’re all so busy working, carpooling, running around just trying to fit everything in. No one has the time to feel lousy or irritable.

And let’s face it, this type of plan runs counter to the way most of us have learned to eat. We’re used to fueling throughout the day, everyday. We wake up and eat breakfast. Meet friends for lunch, and enjoy family meals together. Food is fuel, food is friendship, food is family.

THE BOTTOM LINE:

There is nothing inherently magical about the strategy, but it can be an effective means of controlling caloric intake, and thus, help with weight loss. And it can be used in conjunction with other diet plans, like Paleo, Weight Watchers, low-carb, low-fat, or with no specific diet plan at all.

However, intermittent fasting is certainly not for everyone.

Note: Before staring any new diet plan, make sure to check in with your doctor, especially if you’re taking medication or dealing with a medical condition.

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Support Your Local PBS…and receive my Ultimate Joy Food Collection https://joybauer.com/healthy-eating/junk-food-joy-food-pbs/?utm_source=rss&utm_medium=rss&utm_campaign=junk-food-joy-food-pbs Sat, 05 Mar 2016 14:41:15 +0000 http://www.joybauer.com/?p=4886 I’m proud to announce my new PBS show, From Junk Food to Joy Food, along with a special project I’ve been brewing to raise money for PBS and simultaneously help you transform your lifestyle.

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Support your local PBS and they’ll say “thanks” with my Ultimate Joy Food Collection!

As a lifelong viewer of Public Broadcast Service (PBS), I am on a mission to help this outstanding, community-driven network thrive. PBS has played an influential role in my personal history, offering some of my favorite TV programs from early childhood (thank you, Sesame Street) to the present day (who doesn’t love to curl up with an episode of Downton Abbey?). No other network provides such enriching, educational and entertaining programs without commercial interruptions or large corporations pulling strings behind the scenes—and I believe that deserves to be celebrated every day.

Unfortunately, without our support, PBS cannot continue to exist. That’s why I’m so proud to announce my new PBS show, From Junk Food to Joy Food, along with a very special project I’ve been brewing to help raise money for PBS and simultaneously help you transform your lifestyle into a truly healthy one. I created a comprehensive wellness package exclusively for PBS; it comes with everything you need to lose weight, boost energy and enhance your health while eating all your favorite comfort foods—from pizza and BBQ ribs to cheesecake and chocolate milkshakes! For a limited time only, PBS will thank you for your donations by sending you my complete Joy Food Collection, which is a win-win, in my opinion: You support a nationally cherished TV network while improving the health of your family members and yourself.

My Ultimate Joy Food Collection includes:

  • A hardcover copy of my new cookbook, From Junk Food to Joy Food
  • A step-by-step, 30-day weight loss workbook
  • Essential kitchen tools including a spiral slicer (to make low-carb pasta), a sliding measuring spoon and flexible cutting board filled with helpful cooking tips
  • A series of seven DVDs, packed with kitchen tips and tricks, bonus recipes, FAQs and more!
  • A six-month free membership to my interactive, online weight-loss program, where you’ll have access to personalized daily menus, hundreds of additional recipes, countless exercise videos, interactive tracking tools and a robust weight loss community for continuous support. Plus, live webinars with me!   

Don’t forget to check your local PBS listings for air times, and tune in to watch my new show, From Junk Food to Joy Food! 

I’ll also be making live appearances in the following cities and states. The links are below if you’d like to learn more. 

Saturday 3/5/16 – PBA30 in Atlanta, Georgia at 7:00 pm. Learn more.

Monday 3/7/16 – TPT in Saint Paul, Minnesota. Learn more.

Wednesday 3/9/16 – PBS SoCal in Costa Mesa, California. Learn more.

Thursday 3/10/16 – WEDU in Tampa, Florida at 8:00 pm. Learn more.

Friday 3/11/16 – KCPT in Kansas City, Missouri at 8:30 pm. Learn more.

Saturday 3/12/16 – AETN in Conway, Arkansas at 3:00 pm. Learn more.

Thursday 3/17/16 – WCPN in Fairfield, Connecticut. Learn more.

Friday 3/18/16 – Georgia Public Broadcasting in Atlanta, Georgia at 7:00 pm. Learn more.

Monday 3/21/16 – WNED in Buffalo, New York at 8:00 pm. Learn more.

 

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