Posts tagged nutrition
You are probably wondering if there really is a secret to weight loss. In a way, I believe there is. Each diet company would love you to believe that they have something special to their weight loss success (and most companies really do have something that makes their diet different than others), but there is one secret most companies don’t want you to figure out. That’s what I plan to address in this blog.
There is one thing almost all diet brands and supplement companies have in common. They all follow a daily caloric budget around 1200-1500 calories for women and 1500-1800 calories for men to lose weight. That’s why most of these diets work – they are all based on specific caloric restrictions (that’s their big secret). However, they don’t work for everyone because not everyone is willing to stick with their particular “special” program. Another words, they ALL would work if everyone stuck with them like they are supposed to.
Zone Diet: 1200-1500 calories a day
Atkins Diet: 1500-1800 calories a day
Weight NutriSystem: 1200-1350 calories a day for women/1400-1500 for men
Sugar Busters Diet: 1200 calories a day
Jenny Craig: 1200 calories a day
Note: these restrictions may vary depending on height and weight
You see, while most mainstream diets are all based on the same foundation of taking in fewer calories than you burn, they each have a different method of where you should get those calories (which is their “special something” that sets their diet apart from others). Although I could go into more detail about what types of foods we should eat, or why different diets are better than others, that’s kind of like talking to someone about multiplication when they don’t even understand 2+2 yet. Capish? Ok, let’s get back to the secret then.
Weight Loss Kindergarten
What do you learn in kindergarten? You learn the basics, like learning how to count. Consider this blog weight loss kindergarten – and like kindergarten, the first thing we need to tackle is simple math (which is the foundation of every diet plan on the planet).
If you want to gain weight, you need to eat more than you burn. If you want to stay the same weight, but just reshape your physique, you should eat as many calories as you currently burn (but change what you eat and what you do in the gym). If you want to lose weight, you need to eat fewer calories than you burn.
Luckily, there is so much wonderful technology (like the LoseIt app) that will tell you how many calories you should eat based on your goals. But, in my opinion, learning about weight management is like learning math. You shouldn’t have to rely on a calculator to get the answer to 2+2. That’s something you should have a good understanding of without technology’s help.
To make fitness a lifestyle, you need to understand the process. Another words, while you can enjoy using apps like LoseIt (as I do), you should have a basic understanding of why the app (and how our body) works.
Here is weight loss 101. It’s the basics. It’s the kindergarden class on basic weight management arithmetic.
Step #1: Find out how many calories you burn a day
A. Choose Your Activity:
1.3 – sedentary, sitting most of the day, light housework/work
1.4 – light activity, work, housework, exercise 2-3 X a week, stand or walk at work
1.5-1.6 – moderately active, all the above activities, exercise 1 hour 3-4 X a week
1.7 – very active, all the above daily activities, exercise 1-2 hours every day
B. Choose Your Metabolism:
10 – Slow (Sleepy after a meal)
11 – Normal (normal or feel the same after a meal)
12 – Fast (Fidgety or hyper after a meal)
C. Apply Above Numbers in this Simple Formula:
WEIGHT X ACTIVITY = RESULT X METABOLISM (B) = CALORIES BURNED (Metabolism)
For example. My weight (138) X my activity (1.6) = 220.8 X my metabolism (12) = 2,650.
Try this online calculator. (it has me at 2,300, so this would be my window: 2,300-2,600 calories a day to maintain my weight).
What does that mean?
What does 2,650 calories mean? It means, that is approximately the number of calories my body burns every day – and that is how many calories I need to maintain my current weight. So, I can eat 2,650 calories a day, and if I continue the same activity, I will not lose weight or gain weight. But what if I want to lose weight? Then, I need to eat fewer than 2,650 calories a day. So the next question is how much fewer?
It takes 3,500 calories to burn one pound of fat.
#2 Plan & Predict your weight loss
People often ask me questions like, “do you think I can lose 10lbs in 6 weeks?” I am able to answer this with great confidence because of simple math. I can predict how much weight someone should lose each week, down to the exact weight they want to be on a given day. This is how we get someone ready for the stage. I’m no fortune teller, and to be honest, I’m not even all that smart. I just know basic arithmetic and weight loss principles.
You maybe doubting if this is truly possible. Can I really tell you what you could weigh in 3 months from now? Yep! LoseIt uses basic math too. After you put in your weight loss goals, LoseIt will tell you when you should reach that goal. Here’s how it works.
Since one pound equals 3,500 calories, you need to reduce your caloric intake by 500—1000 calories per day to lose about 1 to 2 pounds per week. – Center of Disease Control
It takes a deficit of 3,500 calories to lose one pound of fat. If you want to lose 2lbs a week, you should be in a 1,000-calorie deficit a day. For instance, if I am burning 2,650 calories a day, I can lose 2lbs a week if I eat 1,600 calories a day. You can also increase your deficit by burning more calories a day, rather than only reducing calories each day. So, if I do a kickboxing class on top of my normal training, that’s another 500 calories I can either eat, or I can add to my weekly weight loss. Now, practice your own fortune telling skills out with this simple equation.
CALORIES BURNED – CALORIES CONSUMED = PROJECTED WEIGHT LOSS
#3 Plan Your Maintenance
Once you’ve lost the weight, you would redo the above equation to determine how many calories you need to eat to maintain your weight. As I said before, for me, that’s 2,650 calories a day. I weigh-in regularly to make sure I don’t let the scale creep up too much. When I go over my ideal weight, I return to counting calories until I lose the weight again.
Q. & A. – Top 5 Common Questions
Here are a few common questions I get when it comes to talking about calories.
A. No. Do you need to balance your checkbook to maintain your desired balance? You can rely on guesses if you want, but you have a lot more room for error when doing that. If you want to be SURE your balance doesn’t drop below a certain point, you will keep a close eye on the checks and balances of your bank account – and the same goes for your weight. You can follow a diet that counts calories for you (but be restricted to their diet plan) OR you can learn how to follow the principles of the diet and count calories yourself, choosing foods you enjoy.
Q. Will I have to always count calories?
A. No. When you first bought groceries, you probably had NO idea how much the total was going to be. However, the more you shop, the more experience you have with knowing what a normal shopping trip will cost you. The more you count calories, the more accurately you will be able to guess the weight and calories of different foods. You will use your experience to help you make better choices. Then, if you gain weight, you can go back to being more strict, counting calories again, until you lose the weight – like going on a budget after overspending.
Q. Why does LoseIt have my daily caloric budget so low?
A. Because they don’t add exercise in. That is something you will do. LoseIt says I can only have 968 calories a day (if I don’t exercise) to lose 2lbs a week. However, if I run 3 miles, it adds 300 calories, giving me a new caloric budget of 1,268 calories a week. Each day your caloric budget will adjust around your activity. BUTTTT, don’t go crazy adding every activity you do – adding stuff like “vacuuming” unless you are actually doing it for exercise or sport! This is my opinion, but I only add activity I use specifically designated for exercise. Anything else would only be added to make me feel better about myself, and about eating more. lol
Q. My clothes are getting smaller but my weight is staying the same. What does that mean?
A. It means you are eating as much a you are burning – but you are probably gaining muscle and losing fat because you are eating better. However, this still means you are eating too many calories. So, I’d make sure everything you are counting is accurate. Compare calories to other calorie searches to make sure you have accurate information. Make sure your measurements are correct also. Look for missing ingredients, food or drink you are not logging. Make sure you are logging as you are eating, and not logging at the end of the day, only relying on your memory. The bottom line is this, even if you are losing fat and gaining muscle, you should still be losing weight on the scale if you are eating fewer calories than you are burning.
Q. I can’t lose weight. Is it possible I’m eating too few calories?
A. No. You may be eating too few calories at times (meaning, you may be starving yourself for hours and then overeating when you finally do eat). This may make your body want to hold onto the fat you have if it has no idea when you are going to give your body its next meal. There is a really good reason why diets have you eating 5-6 times a day. They don’t want your body to go into starvation mode, which would slow your metabolism down. They want your metabolism to speed up and start burning stored fat. If you are not losing weight, it’s likely you are still averaging too many calories for the week. You just need to to eat more OFTEN, not just more.
Get More Facts
The following post is sponsored by FitFluential LLC on behalf of Built with Chocolate Milk.
On October 11th, over 2,000 athletes will embark on a 140.6-mile journey that presents the ultimate test of body, mind and spirit to earn the title of IRONMAN – and one of those athletes isn’t known for his endurance abilities. He’s actually known for his short-distance power and speed.
Gold Medalist Olympic Speed Skater Apolo Ohno, is retraining his body for a totally different sport – to compete in the IRONMAN world championship with Team CHOCOLATE MILK. Apolo is in the best hands though, being coached by eight-time IRONMAN World Champion Paula Newby-Fraser and three-time IRONMAN World Champion Craig Alexander. One may think that training is the main focus this close to a race, but really training is useless without equal focus on recovery.
You can see, in this video (below), recovery is the main topic this close to Kona. Ice baths, foam rollers and good communication with their trainer are essential for getting through this kind of training – and that applies to us too. We can’t expect to spend all our energy breaking down the muscle, burning tons of calories, pounding the pavement (and our joints) and expect our body to just take it, day in and day out. We HAVE to give our body what it needs to recover.
That’s why Chocolate Milk is so involved in this sport – because they are truly the perfect recovery drink. They believe in recovery and repair, and you should too.
7 Fit Tips for Optimal Recovery
1. Refuel your body within 30-45 minutes after your workout. There is a short window to effectively refuel your body. Consuming the right post-workout fuel during this time can restore glycogen stores (which fuels your muscle for your next workout), as well as carries protein into the muscle for optimal repair and recovery.
2. Choose your post-workout fuel well. Post-recovery time is not the time for peanut butter in a shake or a fatty meal. It’s time for carbs and protein. That’s why chocolate milk is a good recovery drink. Believe it or not, it has the perfect carb-to-protein ratio for refueling exhausted muscle.
3. Reduce inflammation. Ice and anti-inflammatories are an important part of pain management and injury prevention. Reducing and preventing inflammation early is crucial to preventing bigger issues. Even if you have a small twinge, it’s always best to tackle it before it can end up being an full-blown injury. Injuries, muscle spasms and fatigued joints or muscles should be iced for 15-20 minutes at a time, letting the body completely warm back up between icing (an hour between icing is a safe bet). Ice as often as you can, not just when you are in the most pain.
4. Re-hydrate. With intense exercise, comes intense sweating. Your body needs fluids for all functions, including nutrition uptake and muscle repair. Drink at least 3 cups (24 ounces) of fluid per pound of water lost during exercise. If your urine is not clear or pale yellow, you need to drink more water.
5. Get Good Nutrition. It is super important for athletes to get the right food, vitamins and supplements. Each vitamin and mineral has a purpose – from strengthening your bones to protecting your body from toxins. In addition, healthy nutrition will help you keep your energy up and prevent you from getting sick. Moreover, you are only as good as your nutrition. If you want to perform well, you’ll need to eat well, as protein, fats and carbohydrates work together to restore glycogen, provide you with energy and repair valuable muscle.
6. Get Treatment as Needed. Massage, foam rolling, stretching, chiropractic care and medicinal care are all important modalities in athletic training. Knowing what your body needs may take some research, as well as some professional guidance – but I think you are worth it!
7. Rest. Fitness and training can be addicting. It can also mess with your head in a big way if you let it. Your body can be screaming “STOP! I NEED REST!” but your mind says “I’m have to train. I’m not ready”. This is when you have to realize how important rest is. You have to protect your body and give it time to heal and recover. You can’t look at rest as being “off”. Rest is actually part of your training program. It’s a requirement for success.
Words of Wisdom from Apolo’s Trainer
“…their future will depend on their choice at that moment.” 8X IRONMAN Champ.
Q – What’s been your lotto or mantra that’s kept you going?
A – You can’t live your life with plans and hopes and dreams but you live your life as it presents itself. I try not to complain about the situation but embrace what’s happening and life as a gift. I fully submerge myself in the experiences I get every day. I don’t live on hope.
Q – What do you tell athletes who are on the verge of giving up to keep them going?
A – I simply tell them they have a choice on how to handle the moment. I encourage them to realize that they have a choice and their future will depend on their choice at that moment, so choose to adapt. You don’t have to give up. When you’re somewhere you can’t be, make the decision to get there mentally. Giving up is a necessity in dire circumstances.
I love it! “Giving up is a necessity in DIRE circumstances. How often do we give up due to a little discomfort or inconvenience. We should act like a champ and do all we can to stay in the game, as our life depended on it. Wait! Our life DOES depend on it. Our body needs us to stick with fitness. It needs us to be relentless with our efforts to be the best version of ourself possible. Giving up should only happen when we have absolutely no other choice. Thank you Paula for such wise encouraging words!! Now, let’s go #BuildIt !! Go TEAM CHOCOLATE MILK!! GO APOLO OHNO!
LOVE THIS ARTICLE FROM IRONMAN: 6 Portable Protein Meals
Many people grocery shop with the best intensions, searching for low-fat low calorie items. However, just because an item is low calorie or low fat doesn’t mean it is the best choice. A great example of this is Greek Yogurt.
Before you can decide which yogurt to purchase, you need to ask yourself “what type of fuel do I need?” and “what are my goals?”. What do I mean? When I added my yogurt into my LoseIt app, I realized my yogurt was one of the small things throwing off my goals. I was getting more carbs than I wanted and I noticed my protein wasn’t quite as high as I expected (especially at breakfast). As I looked a little closer, I discovered the difference was my yogurt. I had gone from plain greek yogurt to vanilla (and had no idea it was non-fat).
Non-Fat vs. 2% Fat Greek Yogurt
As I compared the 2 yogurts, I was surprised to see how different their profiles were. See for yourself!
The non-fat vanilla yogurt has zero fat, but a whopping 20g carbs (and 20g SUGAR!) – and only 14g of protein compared to the 2% which only has 7g carbs and 17g protein. Don’t boycott non-fat vanilla yogurt just yet though. There’s more to this story than just choosing low-cal, low-carb foods.
While the 2% plain yogurt is ideal for a breakfast, snack or meal, there is one time of the day the non-fat vanilla yogurt would the perfect fuel for you – after a workout. You see, after a workout you want protein and sugar (to help push the protein through your system quickly). You also don’t want to have anything that would slow digestion in it (like fat). So, the non-fat vanilla yogurt would be a great fuel for those times you can’t get a post-workout protein shake. Since you can buy yogurt in small containers, this makes a great alternative to a shake if you are traveling or in a pinch.
When it comes to breakfast, stick with the 2% plain (unsweatened) greek yogurt. The fat will help the yogurt stay with you longer, keeping you full and energized. You get more protein and also less carbs, which is great for all of us trying to limit carbs and sugar while building or maintaining muscle mass.
Remember, not all yogurt is created equal. If you have some regular yogurt in your fridge, you need to compare labels. For instance, plain Yoplait yogurt has 33g carbs and ONLY 5g protein! That’s MORE calories, MORE sugar, MORE carbs and much less protein and nutrition for the fit peep.
Even Yoplait Lite has double the carbs and sugar than Chobani’s plain Greek yogurt. This means you will be hungry about 30 minutes after you eat the stuff, and that’s not what any dieter wants to hear!
As you track calories and learn more about nutrition, take your time studying labels and shopping for foods for fuel. Dieting isn’t just about choosing low-calorie foods, it’s choosing healthy foods that give you the nutrients you need without the extra riff-raff (sugar, fillers, etc). When you eat like this, you’ll discover you aren’t really dieting at all, you are just eating smarter!
A new school year is a perfect time to start some new healthy habits – not just for your child, but for the whole family!
Here are 9 healthy habits that can help you and your kids reach their top potential.
1. Heavy breakfast – your family doesn’t need any calories to watch TV at night or sleep, but they need tons of calories throughout the day to keep you alert and energized. Make bigger meals when your family needs it most, and keep evening meals small (like just a meat and a green).
2. Frequent meals - By eating 5-6 times a day, your family will have a TON more energy. Ask your child if they get hungry during the day. Send them to school with a bag of nuts or a protein bar to snack on between classes to help keep their metabolism revved all day. This is especially important if they attend after school activities.
3. Don’t forget the protein - Many meals (especially for kids) are high in carbs. Kids tend to eat (or want to eat) a lot of foods like cereal, poptarts, chips, fruit rollups, candy, french fries, tater tots, pizza, etc., but most kids don’t eat a lot of meat or high-protein foods. Probably because they aren’t wrapped in a fun flashy cartoon wrapper. As you are making meal, look at protein content and make sure they are getting protein with carbs and fat for more balanced meals. Greek yogurt, eggs, lunch meat, cottage cheese and protein enriched foods (like high-protein flat bread) are great foods to add to meals and snacks.
4. Hydration – Often times kids want a soda or snack, when they really need hydration the most. Teach your child to always drink a glass of water before they take their first bite of a snack. They will not only bet the hydration they need, but they will likely eat less.
5. Limit caffeine – Caffeine is a drug of sorts. It has a chemical effect on the body, so it is smart to limit those beverages. Cokes should be treats, not a daily staple – especially while they are growing. Low Fat milk, water and juice (in moderation) should be the main source of hydration and nutrients.
6. Avoid sugar & processed foods – Processed foods break down and turn to sugar very rapidly. This can send someone’s blood sugar for a roller coaster ride full of ups and downs (and more downs, than ups). By limited sugar, you’ll be able to maintain a more steady level of energy through out the day (and avoid weight gain associated with high-calorie processed foods).
7. Stress buster foods – Does your child even know what that is? To me, it means your child shouldn’t feel deprived, but there are also foods known to help relieve stress. They should have foods they can snack on and enjoy without negative side effects. For me, it’s 100 calorie popcorn. Your child may enjoy yogurt or fresh fruit. Either way, they should never feel that eating healthy is boring or restrictive. While it may take some adjusting at first, they should enjoy the foods they eat. CLICK HERE to get see a list of 10 foods that help relieve stress.
8. Boost Super foods – People talk about super foods all the time, but do you know what they are and what they do? There are actually foods that help us think and perform better. Some of those foods include berries, nuts, seeds, salmon, avocado and beans. CLICK HERE to read more on foods that boost brain power from WebMD.
9. Avoid unknown foods – When you eat out, you really have no clue what’s in that food. Since most restaurants are all about the dollar bill, we should expect they will cut corners and add fillers, taste enhancers and who knows what to keep us coming back for seconds. My rule of thumb is this: “if you don’t know what’s in it, don’t eat it” – especially if it’s a big day (like test day). Not only is this a good way to avoid eating extra unknown calories to avoid weight gain, but it will also help you feel your best by eating your best. If you MUST eat out, stick to whole foods and avoid all the extra sauces, breads, toppings and junk.
Whether you are a parent or not, these are great healthy changes everyone should try to implement.
#1: I thought it was silly that I don’t take fish oil, but I’m making sure my dog takes it. Of course if it’s THAT good for him, it would be THAT good for me too. Duh!
#2: I am HORRIBLE with taking vitamins. I believe in them, but struggle to remember to take them. YET, I haven’t forgotten to give Marley his supplements once since I started. How ironic is that? So, I can remember to take care of my dog but I forget about my own health? How messed up is that?!
Solution: I decided to put MY supplements with HIS supplements and every time I give him his fish oil, I’ll take my supplements too. It’s a simple solution for a girl like me!
4 Healthy Rules to Follow:
1. Treat your body as good as you treat your kids (or furry kids) and loved ones. You aren’t going to be very helpful to either one if your health deteriorates.
2 Take it right when you think of it, even if it’s not ideal timing. The truth is, taking something when you think about it is better than nothing. If you are like me, you may put it off to take it when you aren’t drinking coffee or when you are eating a meal, etc as suggested. Sometimes you just have to take it when you think about, or you may not take it at all.
2. Find a trigger to help you remember to take your supplements and/or medications. Whether it’s feeding the dog, like me, brushing your teeth or eating breakfast, if there is a good pattern in your life that you never miss, add your nutrition ritual to it.
3. Find the perfect place for your supplements. If you are a neat freak like me, you probably like all your supplements tucked away and hidden. Well, unfortunately, out of site, often means out of mind. Try to find a place where your supplements can be seen on a daily basis – as well as convenient.
Click HERE to get Doggie Diet Tips: The trick to improving your poosh’s good looks.
Two weeks ago, Steve was playing around with his LoseIt app to figure out what ingredients he’d need to make the ultimate nutritious meatloaf that was not only high in protein, but had a healthy dose of carbs and some healthy fat too. After he did the math, he gave me the list of ingredients he wanted is muscle meat dish to have, and said “make this taste good” with a smile on his face.
• 5 lbs Ground Turkey
• 4 Cups Cooked Quinoa
• 3 Avocados
• 1 Cup Egg Beaters
Steve was on a quest for one dish that had it all, so he could get the protein he needed for muscle repair, but still have a nice amount of energy, which would come from the fat and carbs. I have to admit, I wasn’t totally sure about the avocado, but I was willing to try – and I have to admit, this might be the best meatloaf concoction we’ve made yet! Here is what I came up with.
5 lbs Ground Turkey
4 Cups Cooked Quinoa
1 Cup Egg Beaters
3 T Apple Cidar Vinegar
1 Large Onion
1 Large Bell Pepper
1 Small Can of Green Chilies
2 Diced Jalapeños
2 tsp Red Pepper Flakes
2 T Cumin
2 tsp Salt
2 tsp Fresh Minced Garlic or Garlic Paste
1/2 Can Rotel Lime & Cilantro Diced Tomatoes
1/2 Cup Ketchup
3 Tablespoons Stevia or Sugar Twin Brown Sugar Replacement
Mix all the ingredients together and put in 2 large baking dishes. Cook on 350-375 for 1 hour. Top with a touch of your favorite ketchup, BBQ sauce or a yummy hot sauce for an added KICK! I topped mine with this sweet and hot curry Brown Sauce (below), from a recipe my BFF gave me. Thanks Kristie!! It was DELIIIIISH!!
Servings: Makes 16 servings (8 pieces per dish).
50/30/20: This dish is approximately 50% protein, 30% carbs and 20% fat.
288 Calories Per Serving: 40gms Protein, 20gms Carbs, 6gms Fat
Trevor’s Insanity Hot Sauce Recipe (Brown Sauce)
12 fresh habanero peppers — roughly chopped (unless you want to die. I used 4 habaneros! ha)
1 ripe mango — peel, pit, mash
1 cup yellow prepared mustard
1/4 cup brown sugar — packed (I used Sugar Twin Brown Sugar)
1/4 cup rice vinegar
1 tablespoon prepared curry powder
1 tablespoon ground cumin
1 tablespoon chili powder
salt and freshly cracked black pepper — to taste
I blended it in my blender and it made a great thick sauce that was the PERFECT topping for this dish!
The word “breakfast” literally means breaking the fast. After not eating for hours during the night, your first meal of the day breaks the fast, raises your blood sugar, and revs your metabolism. Breakfast is the most important meal of the day – and the most neglected. Whether people skip it or just choose poorly, most people are not getting the nutrition they need to feel good throughout the day.
Breakfast is necessary to wake your body up. You can try using coffee to fake your system out, but coffee doesn’t fuel your body like food does and it will eventually let you down.
So, now that you know how important breakfast is, here are the best and worse breakfasts, along with a few tips to boot!
TOP WORSE BREAKFASTS
- Cinnamon rolls
- Pancakes, waffles and French Toast (made with oil, butter and syrup)
- Deceiving Muffins, Coffee Cakes & Scones (although fat in muffins r better than the fat in donuts)
- Eggs with yolks (restaurants also cook them in loads of oil)
- Hashbrowns and Tatar Tots
- Omelets with real egg and cheese (and lots of oil)
Top 5 Sugary Prepackaged Breakfasts
- Pop Tarts
- Taster Strudel
- Cereal Bars
- Granola (high in fat & sugar – better used as a yogurt topping)
COMING UP on Motivation Monday:
Men’s Fitness‘ Top 5 Worse Restaurant Breakfast Food
I’ll be unveiling the top worse Restaurant breakfast food on my Monday Radio Show. Here are some hints:
- What Denny’s Meal has Over 1,160 and nearly 3,000mg sodium?
- What IHOP meal looks healthier than it is – with 920 calories & 70gm of fat?
- Which Hardee’s Monster Biscuit has a days worth of sodium AND fat in one sandwich!?
- Which McDonald’s sandwich do you want to avoid the most?
- What Sonic Breakfast Sandwich with Sausage has 51gm of fat?
We’ll post the Ustream footage after it airs from 7AM-8AM Monday on WTTB 1490 right here! Listen LIVE or on Ustream!
OR subscribe to The SideLine Radio UStream to be the first to be notified when it’s LIVE!
BEST & WORST fromNutrition Action:
Burger King the WORST breakfast fast food joint and
Einstein Bagels the BEST for serving 300 calorie bagel thin sandwiches & low fat cream cheese. Also, Einstein bagel’s cream cheese is double whipped which means it has ¼ less fat in them. 8 of the 11 flavors have HALF the fat of regular cream cheese, yet they don’t label them light or low fat.
- Dairy – yogurt & milk
- Whole Grains – oatmeal, whole grain, high fiber, low-sugar cereal, whole grain toast
- Egg Beaters, Egg Whites or Eggs with fewer yolks
- Ham steak and Turkey Sausage instead of Bacon
Skipping Breakfast Quadruples Your Chances of Obesity
4 Reasons Why:
- Breakfast fuels your body.
- Breakfast increases your metabolism.
- Breakfast keeps you sharp. (Have a good breakfast on big days, like test days & big meetings)
- Breakfast prevents overeating at lunchtime.
See all 18 Worse Breakfasts Featured in Men’s Fitness Magazine
My friend GiGi is one Kale of a blogger. She totally cracks me up with her fun wit, but inspires me with her passion for eating healthy – and just making healthy living super fun. After one of her recent blogs about Kale, I’ve just had Kale on the brain – and on the plate!
Ironically, while I was picking up some kale at the grocery store this weekend, Steve was researching Kale online and was amazed with it’s nutrition. By the time he got hom that night, I already had Kale cooked and waiting – and had no clue he had already gotten on a kale kick himself! Great minds think alike!
See What GiGi has to say about Kale:
Don’t believe us? Check out What WebMD says about Kale:
“One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.
Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K — and sulphur-containing phytonutrients.
Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds.
Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.” Read the whole article, The Truth About Kale.
Simple Kickin’ Kale Recipe
Kick it even another notch by serving it with your favorite hot sauce.
Do you eat Kale? How do you cook it? Share you kale story!
Here’s a million dollar question for you: Why is it SO hard to diet? Well, the answer is easy. We have issues! HaHa! Seriously, we have 6 common issues, or situations we find our self in on a regular basis, that we need to learn to face WITHOUT food.
Problem: One of the most common reasons people eat is out of pure boredom. This is most common in the evenings. It’s not like the world will come crashing down around us if we watch TV without a bowl of snacks, but for some reason we feel the need to feed as soon as our fat butts hit the couch. Think about this: 300 extra calories of junk a night is enough to ruin a 3-mile run – and if you aren’t working out, 300 extra calories a day for 365 days a year adds up to a whopping 30lbs of fat!
Solution: Snacking is just a bad habit. You have a learned behavior to entertain your tongue while you entertain your brain, and it probably started as a child. Fixing this bad habit is easy as saying your ABCs! A.) Go cold turkey, and teach yourself not to eat when you are bored. B.) Trade a bad habit with a good one, by learning how to eat lower calorie items instead. C.) Find something better to occupy your time, like going for a walk or going to bed early. People who stay up late watching TV have more time to be tempted. You may just be better off going to bed and getting your beauty rest.
Problem: In my opinion, laziness is one of the primary reasons we have a restaurant on every corner. Often times we don’t feel like cooking after a hard day’s work. So, we eat out because it’s easy. We like to be served – who doesn’t?! We don’t have to cook and we don’t have to clean up afterwards. Another reason people are tempted to eat out, or eat poorly, is because we make it too difficult to eat healthy. Our meals may be too complicated and time-consuming, and our snacks may not be realistic for our needs. So, we a grab quick fix or head to our favorite restaurant.
Solution: If you simplify your recipes, cooking won’t seem so overwhelming. But, if you know cooking a meal means spending 45 minutes in the kitchen, slaving over the stove, you will probably do anything to avoid it. Always keep some foods that are quick to cook, like frozen vegetable Steamers and defrosted meats. This will require changing your shopping habits. You can have the best intentions at the grocery store, but you also have to make realistic choices you can actually use in the kitchen.
Problem: We live in a world filled with instant gratification. We don’t like to wait for ANYthing, and this includes food. Being hungry makes us impatient. The hungrier we get, the more impatient we get – but patience wouldn’t be needed if we weren’t so hungry to begin with.
Solution: Hunger makes us stupid. Seriously, we do some of the dumbest things when we are hungry, so the solution to the problem is to avoid being that hungry to begin with. Keep healthy snacks, like a bag of almonds or a protein bar, nearby. So, when you get hungry, you can have a couple of bites of the bar to hold you off until you can eat something healthy. Better yet, snack periodically BEFORE you even start to get hungry to begin with. By the time lunch or dinner rolls around, you can make healthier choices – and think with your brain, instead of think with your stomach.
Problem: This is probably one of my own biggest personal stumbling blocks. I do GREAT – as long as I’m prepared. But, as soon as I eat up all my healthy groceries, and no longer have healthy choices on hand, my diet goes out the window.
Solution: Make grocery shopping and cooking a priority. Don’t let your kitchen run low on the things you need to eat healthy. It is impossible to eat healthy if you don’t shop healthy. Set 2 days a week you can cook in bulk so you always have prepared food in the refrigerator. Keep a good supply of Tupperware to make it easier to bring leftovers to work.
5. Emotional Satisfaction
Problem: We turn to food to satisfy our emotions. We eat when we have something to celebrate, and we eat when we have something to cry about. I don’t know why we turn to food to feed our emotions, but almost everyone does it.
Solution: We have to reprogram our brain. Some people have trained their body to want to go for a run when they are mad, or lift weights when they are stressed, but that didn’t just happen on its own. Those are trained behaviors, which you can also implement. At first, you’ll have to purposefully think of what the best response would be but, eventually, your body will catch on.
Problem: When you have money in your pocket, it’s hard not to spend it – and, if you have food in front of you, it’s hard not to eat it. Allowing yourself to be in a position where you are constantly exposed to food, is a great way to set yourself up for failure.
Solution: First, tell friends about your goals and request fewer outings centered on food. Second, Avoid going to events hungry so you aren’t as tempted to eat poorly. Third, drink a LOT of water. Keeping a glass in your hand, and your belly full of agua, can help you resist nibbling. Lastly, learn to say no. The key to saying no is to not even think about it first. As soon as you entertain the thought of tasting something you have said “maybe” – and maybe is the beginning to saying “yes”.
If you want to succeed this year, you have to figure out which of these above problems could be holding you back. As soon as you diagnosis your problems, you can begin to tackle them and develop the right solutions for you. With a little trial and error, you CAN learn to face your issues withOUT the need to feed!
Today’s Motivation: You have the power to change your future by what you do today. Food no longer has to boss you around. YOU are the boss! YOU are in control! And, YOU CAN SUCCEED – and that success can start today!