Lose The Guilt

Crawl your way out of your insecurities and take the journey to a fitter, healthier, and happier you

Simple and Guilt-free Carbonara


Just like pizza, pasta dishes are very much loved by almost everyone! But not to those who are undergoing body fat loss personal training. Hearty pasta dishes can be disheartening to weight loss watchers. Plus, the carb content may not appeal to dieters.

But lo and behold! I am here to give you a pasta dish recipe that will not you make feel guilty after eating it. It’s easy to make and everyone will surely love it!


-250g whole wheat spaghetti pasta noodles

-1 garlic clove, finely chopped

-1/2 white onion, chopped

-150g prosciutto, thinly sliced and chopped

-250ml low-fat all-purpose cream

-200g Hunt’s pork and beans

-1 can chopped button mushrooms (or use whole mushroom and just chop it yourself)

-1/2 tsp cumin

-1/4 tsp chili powder

-1 tsp paprika

-salt and pepper to taste

-Parmesan cheese



  1. Boil water in a pot and once it has reached boiling point, boil the pasta for 8-10 minutes or until al dente. Set aside.
  2. Sauté prosciutto until crispy and then set aside.
  3. Use oil from prosciutto to sauté garlic. Once golden brown, add onions.
  4. Next, add mushrooms. Sprinkle paprika, chili powder, and cumin.
  5. Add low-fat cream and pork and beans. Season with salt and pepper.
  6. Once the cream sauce have thickened, add the prosciutto. Grate Parmesan cheese or sprinkle store-bought grated Parmesan cheese.
  7. Serve and enjoy! You may also add the prosciutto prior serving. (Makes 4-5 servings)


Note: If you want, you can use whole wheat fettuccine or whole wheat angel hair noodles instead of whole wheat spaghetti noodles. To make it even more guilt-free, use just a little amount of salt. If you don’t like prosciutto, you may substitute it for Vienna sausage, ground lean meat, hotdogs, or whatever you like. But you’ll have to add the meat after sautéing the garlic and onions so make sure you use extra virgin olive oil when sautéing the garlic and onions. You may also add more chili powder and a hint of Tabasco pepper sauce to turn up the heat.

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Guilt-free Sweeteners


Fat, oil, carbs, and sugar. These are the most popular items that should be avoided when on a strict body fat loss diet. But what if I told you that you can have these even when you’re on a weight lossdiet? Just know that there is bad fat and there is good fat like Omega-3. Carbs are a good source of energy so it is a staple. The only bad thing about it is having too much. The same goes to sugar. Too much sugar can really be unhealthy. But it’s hard to avoid sugar especially since many dishes call for the sweet stuff. So here are some sweet healthier alternatives that you can use:

stevia herb

Stevia rebaudiana flowers

  • Stevia – From the stevia herb, stevia is being praised by many for being calorie-free and for its low glycemic index yet it is 200-300 times sweeter than refined sugar. Native to Paraguay, stevia has been used for many centuries.
  • Coconut Palm Sugar – Coming from the nectar of the coconut tree, coconut palm sugar has a similar taste and texture to brown sugar. And no, it doesn’t taste like coconut.
  • Sucanat – Offering a rich, molasses flavor, sucanat is organic dehydrated sugar cane juice. It is sugar in its purest form. It is made of many nutrients.
  • Raw honey – Notice the word “raw”? That’s because processed honey has been stripped off of the antioxidants and natural enzymes included in this natural sweetener. But take note that it has a high fructose content.
  • Maple syrup – Similar to honey, this natural caramel-tasting sweetener derived from the sap of maple trees is healthy in a sense that it naturally contains minerals. Just make sure to opt for the unprocessed or low-processed versions.
  • Agave Nectar – Also containing a low glycemic index, agave nectar or agave syrup is a popular sweetener. Derived from the Agave Americana and tequiliana plants, this nectar is sweeter than honey but is thinner in consistency compared to honey.
  • Coconut nectar – Coconut nectar has a low glycemic index (35) and is in rich in nutrients. Watch out and avoid highly processed ones.

Remember that a healthy lifestyle does not always call for total abandonment of the most scorned food items. Just avoid the more refined or processed versions of food items. Substituting can be a great healthy method. Make sure everything is in moderation or better yet, balanced. A balanced diet (Remember the food pyramid?) is what describes a healthy eating lifestyle.

agave syrup

Agave nectar





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Putting the Fun in Fitness

gym buddies

There are times when you may become too lazy, bored, or undetermined to continue weight loss efforts. You end up in a fitness rut that could eventually halt your body fat loss or worse, bounce back to your starting weight. Don’t give up and think about all the efforts your past self did. You shouldn’t let your past self down so if you find yourself in a stump, think of ways to lift yourself from that. Maybe reading fitness blogs and articles should help. Reading online advice might come in handy, too, like the following fitness tips that would help you find the fun in fitness again.

1. Of course, most people would prefer lounging on the couch while watching their favorite TV shows than hitting the gym. If this is you, then why not catch your favorite TV show at the gym instead? You’ll be so entertained you won’t notice that you already burned so much!

2. Music can help us shift our moods so expand your dance playlist and turn it up! Pumped up beats could help encourage you to stand up and move! Go for it!

party girl3. Who says you’re forbidden to party? Just skip the cocktails/drinks and head to the dance floor! You’ll get to have fun while burning some calories, too. Socialize and live it up! If friends encourage you to drink, just make a health excuse. Remember that water is your only best friend at the party when you become thirsty from grooving too much.

4. Remember your fitness mantra. If you don’t have one, make one! It could be “I’ll feel better once I’m done,” “Limber up! Don’t be an easy zombie-bait,” or “Just do it!” Write it on your mirror; make a banner; turn it into a cellphone or computer wallpaper… whatever fits you! Just make sure it’s there to remind you what you for so long desire.

5. Sometimes, the gym scenery may not be so inspiring visually. Changing the scenery to an outdoor (beach, park, mountain, etc.) one may help you feel more encouraged and refreshed at the same time.

6. Have a fitness buddy! He or she may help you get out of that rut through his or her determination. In turn, you can do the same for him or her when he or she ends up in a rut, too. Plus, working out will be more fun with a friend around.

7. Blog about your road to fitness. This way, you’ll be encouraged to stick to your personal training plan since you wouldn’t want to let your followers or readers down when you stop blogging. You may also get to learn more weight loss tips and helpful wellness advice from fellow bloggers or followers!


Remember that exercise can make you happy as it helps release endorphins in the brain. If you are having a hard time starting your fitness routine, just think that it will eventually pass once you begin since the endorphins will finally be released and will help you find your rhythm again. That’s it for me today; remember to always strive to be fitter in order to be a healthier and happier you. 🙂

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Tricking Yourself Into Eating Less

eat less tricks

Arriving at the verge of obesity can make it difficult for some to begin body fat loss personal training. Aside from the problem of having too much fat stored, the capacity of the large intestine has also increased making it hard for people to fill up. Eating less for weight loss would soon be a struggle since they would be used to having so much food digested in their enlarged stomach and intestines.

In order to avoid overeating and to reduce food intake, here are simple tricks that could help you eat less:

measured popcorn kernels

Popcorn kernels measured before popping and snacking.

1. Avoid eating from the container – Portion snacks so that you’ll avoid eating too much. Eating directly from the big bag / box tends to encourage you into eating more since you might unconsciously aim to finish all of it. Placing a measuring spoon or cup into the big container might help you be mindful of your portions.

2. Chew longer – A friend once told me that one big bite must be chewed at least 20 times. Chewing longer helps you savor the taste which then helps you quickly satisfy your hunger so you won’t have to eat some more. Also, it is said to aid the organism in better metabolizing the food through easier digestion.

3. Use smaller dishware – You might tend to pile up on food when you are given a big plate or a big bowl. You get the urge of filling up the space; thus, you’ll have bigger portions that might even be too much for you. Using smaller dishware could help you eat enough or eat less.

4. Eat food high in fiber – Fiber-rich food can help you feel full without too much calories. It also promotes the feeling fullness for a longer period of time. Then, it aids digestion and metabolism so it really is a good way to encourage body fat loss.

5. Keep a food journal – Writing down what you eat helps you mind what you eat. It allows you to keep track of your daily calorie-intake. Apart from that, you also get to evaluate your food consumption. Do you eat more of the good stuff than the bad stuff in a day? Do you tend to eat more carbs than protein or vice versa? Was your intake today balanced? Having  a food journal around makes you think about your food choices by considering what you’ve already eaten and what you plan to eat later on.

6. Keep wrappers – During your cheat day or reward day, let the wrappers pile up so that you’ll be mindful of how much reward treats you’ve already consumed.

7. Don’t stay up late – When you are awake for much too long, your body will need energy and instead of relying on sleep for energy, it will opt for another way to get it: food. Since food is another way to get energy, your body will make you crave for food and this results to midnight snacking. Midnight snacking is not good because metabolism slows down in the afternoon and continue to decline through the night. So eating midnight snacks will take too long to digest and might even cause indigestion.

8. Eat only when hungry – When bored, you might tend to check the fridge or snack cabinet. Stop yourself when that happens and ask yourself “Am I really hungry?” If not, think of ways to entertain yourself or get yourself out of that boredom so that you won’t munch unnecessarily just because you have nothing to do. Eating sugar-free gum might help when you want to munch on something but you’re not really hungry. This helps keep your mind off eating.

9. Ask for a doggy bag– When eating out, don’t force yourself to finish everything. If you feel full, stop! Make it to-go if there’s still a lot left.

10. Brush teeth after eating – After eating a meal, brush your teeth so that the minty feeling of freshness will help you restrain into eating some more. It promotes good hygiene as well.

brushing teeth

Mint also helps suppress appetite.