Greek Yogurt
1 cup-
130 Calories
0 Fat
9 Carbs
23 Grams of Protein
If you don't like it plain sprinkle a table spoon of granola and or fruit on top.
Thursday, April 29, 2010
Protien!
Protein is the building block to lean your muscles in burning fat. One hour before your work out you need to eat protein. So here is an option.
Greek Yogurt
1 cup-
130 Calories
0 Fat
9 Carbs
23 Grams of Protein
If you don't like it plain sprinkle a table spoon of granola and or fruit on top.
Greek Yogurt
1 cup-
130 Calories
0 Fat
9 Carbs
23 Grams of Protein
If you don't like it plain sprinkle a table spoon of granola and or fruit on top.
SCORE! GET OUT O' HERE!
My husband ate an 'out of the box salad' today. As I was making mine I offered to make him one as well. At first he said no thanks, cereal sounds better. Then a few seconds later he changed his mind. Now this was not your regular iceberg lettuce with ranch and croutons. Dark leafy greens, corn, kidney beans, chicken, tomatoes and light balsamic vinaigrette! After lunch, he told me he would like to take a fruit or two to work and make this a daily endeavor. I almost fell out of my chair. My man does not care much for fruits and vegetables (only a select few) he is a meat and potatoes type of guy. I was just thrilled to hear him say that! I wanted to jump out of my chair and hug him, but I remained composed with a grin on my face. Hey- they say every ten years your taste buds change!
Wednesday, April 28, 2010
Keep on going
Dragging my butt out of bed was simply not an easy task this morning. I even thought of a few excuses I could give myself not to go. Looking at the clock beep at 4:35 in the am? Sometimes I think I am out of my mind. But who am I to complain?
Today on the inspiring show 'The Biggest Looser', one of the contestant's brother died of cancer. I cannot imagine picking up and carrying on. That is how easy it is for life that we hold so dear to bring us back at the starting point once again. He broke down several times and having incredible support and love from the other team members was so important! There will be many hurtles in life and we can only go one of two ways, jump over or come to a stop. He loved his bother dearly but kept on going even though the emotional pain had a tight grip on his heart. It is so critical that we all stick together and encourage one another.
Here is an article below on tips to get a jump start to a healthier lifestyle.
Getting Started and Sticking with Exercise
By Elizabeth Quinn, About.com Guide
Here are some tips and tricks to fit exercise into your life in simple, painless ways.
Start Small
Exercise is not an all or none endeavor. It is a continuum. Keep in mind that a little is better than none and you can do something today, so don’t worry about what you will do next month. This perspective is hard for anyone who expects a lot from themselves and sets long-term fitness goals. Don’t expect results overnight. But do expect to take small steps every day.
Go Low Tech
Technology is a wonderful thing, but much of it reduces us to very lazy people. If you want to fit activity into your daily life, just go low-tech and you will probably burn another few hundred calories a day. Walk or ride your bike for errands, take the stairs, mow your lawn with a push mower, give up your television remote and actually get up to change the channel, walk down the hall to your co-workers office rather than calling.
Surround Yourself with Good Role Models
If all your friends are couch potatoes, odds are you will have a hard time becoming active while hanging out with them. If you surround yourself with people who are healthy and active, odds are it will be easy for you to stay active as well. Peer pressure is a wonderful thing if you use it in positive ways!
Set Weekly Goals
Check in with yourself each week by setting attainable, yet realistic goals. Try to set a plan to go faster, farther or longer with your routine. You can even set nutrition goals such as getting 5 servings of fruit and vegetables each day. Your goal can be as simple as taking a daily 15 minute walk or as intense as completing your first marathon. Only you know what is realistic for you.
Try Something New
If you always try to start a walking program, and always drop out after a few weeks take heart. It may not be the exercise you can’t stick with but the type of exercise. You may need to try a variety of activities before you find one that you really like and want to do long-term. Try running or biking instead of walking, go with others or go alone, try exercising at different times of the day. Keep your options open and find exercise you enjoy so you never view exercise as a chore. It should be fun and fulfilling!
Write it Down
Keep an exercise log book. Simply writing down what you did, how long and how you felt can be great motivation. Not only can you view your progress and look back at your accomplishments, but you can plan ahead and decide where you want to be in a week, a month or more.
Psychology of Exercise
Some people enjoy being distracted while exercising while others prefer to pay attention to how their body feels while exercising. Try both tactics and see what works best for you. If you're new to exercise, being distracted by music, television, reading material, conversation or a personal trainer may help you stick with it. After you've been exercising a while it may be helpful to pay attention to your body sensations. Athletes often focus on their breathing, cadence or body movement to stay focused.
Make Exercise Part of Your Daily Routine
Rather than trying to go to the gym, or squeeze in more time for exercise look for ways you can add exercise to what you already do. Walk the dog, bike to the store or to work, do crunches or push-ups during commercials, pedal your exercise bike during your favorite TV show, meet friends for walking dates rather than dinner & drinks. If you are creative, you will realize you don’t need to change your routine much to fit exercise into your life.
Find a Buddy
Even if this person doesn’t exercise with you, let someone know of your plans and goals to help support your efforts. Making yourself accountable to another is a great way to keep you honest about your success and challenges with starting a new exercise program.
Make Exercise a Priority
If your exercise plans and goals are at the bottom of your priority list, you will never reach them. Period. You have to believe that this is important enough to make it happen. Take a serious look at your words, desires and behavior. Do you always talk about wanting to get active, but never actually do anything about it? If so, you are only fooling yourself and continuing the cycle of helplessness. Get honest with yourself about what you really want and how much you are willing to work to make it happen. You’ll be surprised how easy it falls into place once you put your energy into action rather than excuses.
Today on the inspiring show 'The Biggest Looser', one of the contestant's brother died of cancer. I cannot imagine picking up and carrying on. That is how easy it is for life that we hold so dear to bring us back at the starting point once again. He broke down several times and having incredible support and love from the other team members was so important! There will be many hurtles in life and we can only go one of two ways, jump over or come to a stop. He loved his bother dearly but kept on going even though the emotional pain had a tight grip on his heart. It is so critical that we all stick together and encourage one another.
Here is an article below on tips to get a jump start to a healthier lifestyle.
Getting Started and Sticking with Exercise
By Elizabeth Quinn, About.com Guide
Here are some tips and tricks to fit exercise into your life in simple, painless ways.
Exercise is not an all or none endeavor. It is a continuum. Keep in mind that a little is better than none and you can do something today, so don’t worry about what you will do next month. This perspective is hard for anyone who expects a lot from themselves and sets long-term fitness goals. Don’t expect results overnight. But do expect to take small steps every day.
Go Low Tech
Technology is a wonderful thing, but much of it reduces us to very lazy people. If you want to fit activity into your daily life, just go low-tech and you will probably burn another few hundred calories a day. Walk or ride your bike for errands, take the stairs, mow your lawn with a push mower, give up your television remote and actually get up to change the channel, walk down the hall to your co-workers office rather than calling.
If all your friends are couch potatoes, odds are you will have a hard time becoming active while hanging out with them. If you surround yourself with people who are healthy and active, odds are it will be easy for you to stay active as well. Peer pressure is a wonderful thing if you use it in positive ways!
Set Weekly Goals
Check in with yourself each week by setting attainable, yet realistic goals. Try to set a plan to go faster, farther or longer with your routine. You can even set nutrition goals such as getting 5 servings of fruit and vegetables each day. Your goal can be as simple as taking a daily 15 minute walk or as intense as completing your first marathon. Only you know what is realistic for you.
Try Something New
If you always try to start a walking program, and always drop out after a few weeks take heart. It may not be the exercise you can’t stick with but the type of exercise. You may need to try a variety of activities before you find one that you really like and want to do long-term. Try running or biking instead of walking, go with others or go alone, try exercising at different times of the day. Keep your options open and find exercise you enjoy so you never view exercise as a chore. It should be fun and fulfilling!
Write it Down
Keep an exercise log book. Simply writing down what you did, how long and how you felt can be great motivation. Not only can you view your progress and look back at your accomplishments, but you can plan ahead and decide where you want to be in a week, a month or more.
Psychology of Exercise
Some people enjoy being distracted while exercising while others prefer to pay attention to how their body feels while exercising. Try both tactics and see what works best for you. If you're new to exercise, being distracted by music, television, reading material, conversation or a personal trainer may help you stick with it. After you've been exercising a while it may be helpful to pay attention to your body sensations. Athletes often focus on their breathing, cadence or body movement to stay focused.
Make Exercise Part of Your Daily Routine
Rather than trying to go to the gym, or squeeze in more time for exercise look for ways you can add exercise to what you already do. Walk the dog, bike to the store or to work, do crunches or push-ups during commercials, pedal your exercise bike during your favorite TV show, meet friends for walking dates rather than dinner & drinks. If you are creative, you will realize you don’t need to change your routine much to fit exercise into your life.
Even if this person doesn’t exercise with you, let someone know of your plans and goals to help support your efforts. Making yourself accountable to another is a great way to keep you honest about your success and challenges with starting a new exercise program.
Make Exercise a Priority
If your exercise plans and goals are at the bottom of your priority list, you will never reach them. Period. You have to believe that this is important enough to make it happen. Take a serious look at your words, desires and behavior. Do you always talk about wanting to get active, but never actually do anything about it? If so, you are only fooling yourself and continuing the cycle of helplessness. Get honest with yourself about what you really want and how much you are willing to work to make it happen. You’ll be surprised how easy it falls into place once you put your energy into action rather than excuses.
Tuesday, April 27, 2010
Vegetarian Chili RECIPE
Vegetarian Chili RECIPE - by SparkPeople.com
Ingredients
1 medium onion, chopped
4 cloves garlic, pressed or minced
1 tablespoon olive oil
2 medium carrots, finely chopped
2 medium tomatoes, chopped
2 15 oz. cans black beans, drained (or boil your own beans)
1 pinch cayenne pepper, chili powder, or chili seasoning mix
1 tablespoon parsley, freshly chopped
Nutritional Info
Fat: 2.9g
Carbohydrates: 23.0g
Calories:141.3
Protein: 7.2g
1. Saute the onions and garlic in oil in a large sauce pan.
2. Add carrots, tomatoes, herbs, spices, and beans.
3. Cover (to retain moisture) and cook on medium heat for 15-20 minutes, or until the carrots are tender.
Serves 6
Ingredients
1 medium onion, chopped
4 cloves garlic, pressed or minced
1 tablespoon olive oil
2 medium carrots, finely chopped
2 medium tomatoes, chopped
2 15 oz. cans black beans, drained (or boil your own beans)
1 pinch cayenne pepper, chili powder, or chili seasoning mix
1 tablespoon parsley, freshly chopped
Nutritional Info
Fat: 2.9g
Carbohydrates: 23.0g
Calories:141.3
Protein: 7.2g
1. Saute the onions and garlic in oil in a large sauce pan.
2. Add carrots, tomatoes, herbs, spices, and beans.
3. Cover (to retain moisture) and cook on medium heat for 15-20 minutes, or until the carrots are tender.
Serves 6
Weigh In
My 'weigh in' for my blog is every two weeks. With the intent to loose in the vicinity of 2 lbs per week without pills, substitutes, short cuts and fad diets. Eating clean, watching my calorie intake and exercising will be my only option. By practicing counting calories now, I will be better off in the wild when picking and choosing my foods and proportions. Yes, I would love to loose 30 before 30 and I will stick to that goal, but in all honesty and reality, feeling slimmer and healthier is the prize.
Even though my family is not into eating all the same foods, I am trying my best to set an example for them. My hopes is to gradually work in my meals to their daily life. The odds are always stacked against us, especially when we live in a society where fast food restaurants are around every corner. It is quick, convenient and oh so tasty! But when you hear things like- "This might be the first generation where parents survive the children because of obesity." Scary thought. Scary reality! We cannot be perfect stewards for eating healthy 100% of the time- but change, moderation and adjustments are a must! That is my intent.
Even though my family is not into eating all the same foods, I am trying my best to set an example for them. My hopes is to gradually work in my meals to their daily life. The odds are always stacked against us, especially when we live in a society where fast food restaurants are around every corner. It is quick, convenient and oh so tasty! But when you hear things like- "This might be the first generation where parents survive the children because of obesity." Scary thought. Scary reality! We cannot be perfect stewards for eating healthy 100% of the time- but change, moderation and adjustments are a must! That is my intent.
Monday, April 26, 2010
How To Cure Hypoglycemia Permanently!
I was tired all the time and sometimes would go through bouts of depression for no reason at all. After testing the Doctor diagnosed me and I went on my way. He said that I was overweight and needed to eat healthy. There was not much of an explanation as to what this scientific name meant but I walked away knowing I had to head his advice.
I found this article today that shed a lot of light and I wished I was given more information in the past or would have researched it more back then.
Here is the article below that totally explains why all of those symptoms have completely gone away since I have been eating clean! The difference is amazing. I am not having spontaneous food cravings, bouts of feeling under the weather for no reason at all, and my insomnia is gone completely. If you have Hypoglycemia this may be a cure all for you!
Cure For Hypoglycemia - Hypoglycemia is a condition that results from having low blood sugar. The symptoms of hypoglycemia can include food cravings, weakness, depression, insomnia, etc.
Technically, hypoglycemia can be "cured" by returning the blood sugar level to normal range and this can be done with a simple change of diet.
Fatal Mistake In Diet!
Many people like the idea of treating hypoglycemia with cakes, potato chips, candy, chocolates, etc...in an attempt to raise their sugar level back to normal level. There is nothing wrong with the attempt as it does work in raising your sugar level - but only for short period of time!
When you take in food high in carbohydrates or sugar, your body will sense a SHARP increase in blood sugar level. As a result, your pancreas will overreact and produce high amounts of insulin to break down the food, and your sugar level will plummet right down again!
Once again you symptoms come back and you are forced to repeat the traumatic experience again...and again...and again. Sounds familiar?
Cure For Hypoglycemia - The RIGHT Diet Plan!
The key idea here is gradual. You want to keep your sugar level at a constant level, you don't want it to spike up and down without control. You don't want you body to overreact by producing high amounts of insulin.
The only way you can achieve the above results is to eat small but frequent meals. The normal diet plan of 3 meals a day (breakfast, lunch and dinner) CANNOT work for hypoglycemia and it is often the main source of your problems.
Have a least 5-6 meals a day and ensure that your diet consists of proteins and carbohydrates. There is a common misconception that carbohydrates and sugar are bad for hypoglycemia...this is FALSE!
Carbohydrates are our main source of energy, this is an undeniable fact. They provide you with the energy you need to function throughout the day. The trick here however, is that you need to slow down your body's absorption of carbohydrates and this is where protein comes in. Protein slows down the absorption of carbohydrates and sugar into our bloodstream.
Ensure that you diet consists of a healthy mix of complex carbohydrates and proteins. These foods will not cause a drastic rise in your blood sugar level; instead, they are broken down and absorbed into the bloodstream gradually - which is what you are trying to achieved!
Cure For Hypoglycemia - The Important Points!
You need to understand that hypoglycemia is not as simple as raising your blood sugar level. For a normal person, regardless of what he/she eats, the body can produce the RIGHT amount of insulin and have no problems regulating the blood sugar level.
But when you suffer from hypoglycemia, your body has problems achieving optimal blood sugar control. For some unknown reasons, the body overreacts and releases too much insulin - and this is what it means to be hypoglycemic! You are not mad. It's not in your head. It's not caused by stress.
All you need to do is to assist you body in regulating the blood sugar level and that is done by modifying your diet - it really is that simple!
You don't have to be depressed. You can still meet people. You can still work. You can still have a peaceful sleep. You can still have fun. You can still have a normal life. All you need to do is to learn how to change your diet plaan
Sunday, April 25, 2010
Tam's Morning Constitutional Muffins
My sweet friend/neighbor who has got me hooked on The Biggest Looser and Eating Clean by Tosca Reno made these muffins last week. All of these ingredients can be found at HEB. These muffins are not like a delectable blueberry muffin, but I am trying to eat things that are good for me. My kids surprisingly like them.
As it sais in her book, "Start your morning on the path to regularity with these digestive delights. They work every time. I love them hot, right out of the oven for breakfast, but they also make an excellent addition to any midday meal." -Tosca Reno
Tam's Morning Constitutional Muffins
Makes 15 muffins
Prep 15 minutes
Cook time 20-25 minutes
Igredients
1/2 cup whole wheat flour
2 cups of raw bran
1 cup of ground flax seed
1 cup of raw wheat germ
4 tsp of baking powder
2 tsp baking soda
8 egg whites
1 cup unsweetened applesauce
1/2 cup of agave nectar
1/2 cup skim milk
1-1/2 cups water
1 cup walnuts (you can also add raisins or your favorite dried fruit)
Method
1. Preheat oven to 350. Line muffin pan with cupcake liners.
2. Combine all ingredients in a large mixing bowl. Don't over mix or muffins will be flat.
3. Fill muffin liners almost full. Bake for 20-25 minutes. Muffins are done when toothpick inserted comes out clean. Serve cool or freeze individually.
Nutritional Value Per serving
Calories 189
Protein 9g
Carbs 31g
Fiber 8g
Fat 7g
Agave is found in the sweetener section where you find sugar. The substance is like syrup. The extraordinary quality about agave is it has a low glycemic index. So no spikes in insulin levels.
Click here to read about Glycemic index
As it sais in her book, "Start your morning on the path to regularity with these digestive delights. They work every time. I love them hot, right out of the oven for breakfast, but they also make an excellent addition to any midday meal." -Tosca Reno
Tam's Morning Constitutional Muffins
Makes 15 muffins
Prep 15 minutes
Cook time 20-25 minutes
Igredients
1/2 cup whole wheat flour
2 cups of raw bran
1 cup of ground flax seed
1 cup of raw wheat germ
4 tsp of baking powder
2 tsp baking soda
8 egg whites
1 cup unsweetened applesauce
1/2 cup of agave nectar
1/2 cup skim milk
1-1/2 cups water
1 cup walnuts (you can also add raisins or your favorite dried fruit)
Method
1. Preheat oven to 350. Line muffin pan with cupcake liners.
2. Combine all ingredients in a large mixing bowl. Don't over mix or muffins will be flat.
3. Fill muffin liners almost full. Bake for 20-25 minutes. Muffins are done when toothpick inserted comes out clean. Serve cool or freeze individually.
Nutritional Value Per serving
Calories 189
Protein 9g
Carbs 31g
Fiber 8g
Fat 7g
Agave is found in the sweetener section where you find sugar. The substance is like syrup. The extraordinary quality about agave is it has a low glycemic index. So no spikes in insulin levels.
Click here to read about Glycemic index
Hmmm what to order off the menu???
Added a new link today I think you will enjoy. Know how many fat, calories and carbohydrates you eat when ordering off the menu!
Click Here for Resturant Nutrition Facts
I was surprised with some of my findings below:
Turkey Wrap
98% fat free oven roasted turkey breast, homemade guacamole and ranch dressing, diced tomatoes and sprouts, rolled up in a veggie wrap
535 Calories
Bacon, Egg and Cheese Biscuit
435 Calories
25 Grams of Fat
Bacon Ultimate Cheeseburger
jumbo hamburger patties, American and Swiss-style cheeses, bacon, Mayo-Onion sauce, ketchup and mustard on a jumbo bun
1090 Calories
77 Grams of Fat
Chicken Salade
410 calories
36 grams of fat
Chicken Parmigiana
850 calories
37 grams of fat
76 carbs
Romano's Macaroni Grill® Nutrition Facts
Fettuccine Alfredo with Chicken
910 calories
48 grams of fat
71carbs
Click Here for Resturant Nutrition Facts
I was surprised with some of my findings below:
- Jason's Deli® Nutrition Facts
Turkey Wrap
98% fat free oven roasted turkey breast, homemade guacamole and ranch dressing, diced tomatoes and sprouts, rolled up in a veggie wrap
535 Calories
- Jack in the Box® Nutrition Facts
Bacon, Egg and Cheese Biscuit
435 Calories
25 Grams of Fat
Bacon Ultimate Cheeseburger
jumbo hamburger patties, American and Swiss-style cheeses, bacon, Mayo-Onion sauce, ketchup and mustard on a jumbo bun
1090 Calories
77 Grams of Fat
- La Madeleine® Nutrition Facts
Chicken Salade
410 calories
36 grams of fat
- Romano's Macaroni Grill® Nutrition Facts
Chicken Parmigiana
850 calories
37 grams of fat
76 carbs
Romano's Macaroni Grill® Nutrition Facts
Fettuccine Alfredo with Chicken
910 calories
48 grams of fat
71carbs
Saturday, April 24, 2010
Article on Eating Healthy from - http://www.eatinghealthytips.net/
You Are What You Eat, Right?
Our eating habit determines the outcome of our health and makes us who we are. But the important role that our eating habit plays in our overall well-being does not end there. Every person’s daily eating habit helps one to know the quality and length of one’s life. It can also have a bearing on the quality of our children’s lives.
Most probably, your mother has told you this many times: “You are what you eat, right?” Have you ever given this a careful thought? You are the outcome of the food that you take into your body. Food is one of the major contributors to your overall health, so you have to eat right. Genetics also affects your health. But even if you have poor genetics, you can reverse the situation by maintaining a healthy diet.
Diet becomes all the more important as people age. As we age, our diet and physical activities determine whether we can still enjoy a high-quality, healthy life, or we suffer from deadly diseases. Advances in medicine have been successful in extending life span of people by nearly 15 years. Aside from that, improved living conditions and public awareness of various food options have also helped increase life span of people. Consumers have become conscious about their health more than ever. However, it does not mean that we are having healthier eating lifestyles than before. In fact, the number of obese people in the United States has reached alarming levels. Why is the country still struggling with obesity issues if health conditions today are better than before? We are eating healthier, exercising, and getting better medical care, aren’t we?
The answer to these questions has been mentioned earlier: You are what you eat, right? Usually, our daily diet is made up of low fat intake and higher carbohydrate intake. During digestion in the body, carbohydrates are converted into sugar, and excess sugar is stored as fat. Carbohydrates—not fat—make you fat. Even if you are health conscious, you may get deceived by the misleading “low fat” labels in food packages and containers. A low fat food does not exactly mean it is healthy. For optimal health, you must know your body’s energy and nutritional needs and understand food labels properly.
Eating healthy entails taking in what your body needs to keep it working in good condition. A healthy diet includes more servings of vegetables and fruits and less processed or manufactured foods such as canned goods and potato chips. Although they are easier and faster to prepare, processed foods are not always the healthy option.
Are you aware that your metabolism has to do with how much food you need and how often you must eat? Metabolism affects the burn rate of the calories you take into your body. The more effective you digest your food and turn it into energy, the healthier you become. If we are making the most of our daily intake, we usually need less food.
To sum it up, we have to know and understand our individual nutritional needs and what foods keep us healthy so that we can eat healthy for our good health. After all, you are what you eat, right?
Copyright 2009 Eating Healthy Tips - http://www.eatinghealthytips.net/
Our eating habit determines the outcome of our health and makes us who we are. But the important role that our eating habit plays in our overall well-being does not end there. Every person’s daily eating habit helps one to know the quality and length of one’s life. It can also have a bearing on the quality of our children’s lives.
Most probably, your mother has told you this many times: “You are what you eat, right?” Have you ever given this a careful thought? You are the outcome of the food that you take into your body. Food is one of the major contributors to your overall health, so you have to eat right. Genetics also affects your health. But even if you have poor genetics, you can reverse the situation by maintaining a healthy diet.
Diet becomes all the more important as people age. As we age, our diet and physical activities determine whether we can still enjoy a high-quality, healthy life, or we suffer from deadly diseases. Advances in medicine have been successful in extending life span of people by nearly 15 years. Aside from that, improved living conditions and public awareness of various food options have also helped increase life span of people. Consumers have become conscious about their health more than ever. However, it does not mean that we are having healthier eating lifestyles than before. In fact, the number of obese people in the United States has reached alarming levels. Why is the country still struggling with obesity issues if health conditions today are better than before? We are eating healthier, exercising, and getting better medical care, aren’t we?
The answer to these questions has been mentioned earlier: You are what you eat, right? Usually, our daily diet is made up of low fat intake and higher carbohydrate intake. During digestion in the body, carbohydrates are converted into sugar, and excess sugar is stored as fat. Carbohydrates—not fat—make you fat. Even if you are health conscious, you may get deceived by the misleading “low fat” labels in food packages and containers. A low fat food does not exactly mean it is healthy. For optimal health, you must know your body’s energy and nutritional needs and understand food labels properly.
Eating healthy entails taking in what your body needs to keep it working in good condition. A healthy diet includes more servings of vegetables and fruits and less processed or manufactured foods such as canned goods and potato chips. Although they are easier and faster to prepare, processed foods are not always the healthy option.
Are you aware that your metabolism has to do with how much food you need and how often you must eat? Metabolism affects the burn rate of the calories you take into your body. The more effective you digest your food and turn it into energy, the healthier you become. If we are making the most of our daily intake, we usually need less food.
To sum it up, we have to know and understand our individual nutritional needs and what foods keep us healthy so that we can eat healthy for our good health. After all, you are what you eat, right?
Copyright 2009 Eating Healthy Tips - http://www.eatinghealthytips.net/
Test
What a beautiful day. Nice work out in the morning and then attended a beautiful family bridal shower. What a sweet couple they are.
After posting my thoughts on pure pressure my strength was put to the test. To my surprise I really did not care to eat anything. Okay, maybe the candied oranges would taste really good if I ate one, but even then - it did not bother me. I was okay passing up cake, 7 layer dip, and other goodies.
I did my do diligence and ate ahead of time. Everyone was sweet and understanding as I explained my goals. The only way I was going to get there is by sticking to the plan.
-Baby steps
After posting my thoughts on pure pressure my strength was put to the test. To my surprise I really did not care to eat anything. Okay, maybe the candied oranges would taste really good if I ate one, but even then - it did not bother me. I was okay passing up cake, 7 layer dip, and other goodies.
I did my do diligence and ate ahead of time. Everyone was sweet and understanding as I explained my goals. The only way I was going to get there is by sticking to the plan.
-Baby steps
Thursday, April 22, 2010
Pure pressure
Here is a situation that I struggle with. PRESSURE! You are at a birthday, out at lunch with friends, a reunion or family function you name it. The classic scenario where unhealthy food surrounds you and you will look like an absolute outcast if you don't touch the food. I feel like the whole world is looking at me and judging me when I don’t eat what every one else is having.
So not only am I looking at all the sweet goodies, I am thinking about people's perceptions. Am I the only one that thinks that? I would like to know if it is all in my head because no one really cares or the thought runs across your mind too? I can recall a few instances where I have rejected food with a polite "no thankyou" and I would get a funny look!
I guess I have to come to a point where I don't care what anyone else thinks. If they truly care for you they will support you. When I was watching the Biggest Looser, in the middle of the season all of the contestants got to go home for 1 week. The challenge was to see if they could handle the pressures of real life again, where food is abundant and full of calories. I was just amazed with their strength. One of the contestant's mom was cooking bacon, eggs, biscuits and gravy for breakfast. YUMMMMM. I mean she labored and prepared this wonderful food for her family and son. But he sweetly told her he had to eat something else because he knew that single breakfast was an easy 1,000 calories! He loved his mom dearly but he wanted her to understand that he was not rejecting her food to hurt her feelings. Good for him that he spoke out, that is the only way he will change his life! I am learning from him!
Mmmmmm PIZZA
Wow those spin classes kick butt! Another painful workout, but well worth the ride.
Last night was a bit of a challenge for me though. The smell of Pizza was complete torture. Even the store bought kind! I told Micah when he is done eating, to throw his left over's away or freeze them because the minute no one is looking that cheese on crust is mine!
Now, I believe it is okay to enjoy things every once and awhile. A treat is rewarding. BUT I am not at that place yet to be discipline enough to walk away after one slice. If I touched that pizza it would all go downhill quickly. That is what got me here in the first place.
When bedtime rolled around I felt really good about my decisions for the day. Pizza could have just destroyed my hard work that I put in to shed calories and fat. So when you are tempted, don't give in. Keep your pace and you will feel so good that you did.
Click here to view a forum of TIPS TO RESIST THE TEMPTATIONS OF BAD FOODS
Wednesday, April 21, 2010
Lunch and a snack for later
I will be posting foods that I eat with their nutritional value. In the past I would attempt to cook healthy recipes from magazines and books. 90 percent of the recipes I found called for expensive and/or rare ingredients. Or plainly too many ingredients and prep time took too long. I still take joy in finding an awesome healthy dinner recipe that takes time and preperation but I like to shop easy and simple. So here is today's lunch and snack I will have later.
Hand full of lettuce
Tomato wedge
1/4 Cup of Black eye peas
2 boiled egg whites
Salt and pepper to taste
208 calories
2 grams fat
11 carbs
36 grams protien
10 almonds
25 cashew pieces
280 calories
12 grams fat
37 carbs
5 grams protien
You might think 12 grams of fat is too much for this snack. Yes that is as much as a small snickers bar but this is healthy fat and your body depends on it. You can feel good eating this snack at this proportion.
- Lunch
Hand full of lettuce
Tomato wedge
1/4 Cup of Black eye peas
2 boiled egg whites
Salt and pepper to taste
208 calories
2 grams fat
11 carbs
36 grams protien
- Snack in between Lunch and Dinner
10 almonds
25 cashew pieces
280 calories
12 grams fat
37 carbs
5 grams protien
You might think 12 grams of fat is too much for this snack. Yes that is as much as a small snickers bar but this is healthy fat and your body depends on it. You can feel good eating this snack at this proportion.
No Pain No Gain
We have all heard that lovely phrase before. Usually it is mental pain for me. But today literally hurt!
First of all it is never easy hearing the alarm go off before the crack of dawn. It has been a month now and I am getting used to it. My next door neighbor is a nurse and this is how she fits her fitness routine in. So now I am up at 4:35, to throw clothes on, grab my water, sweat towel, down a protein drink and head out the door to catch the 5am exercise at the Y.
This morning was a new adventure. Yesterday I went to a Power Pump (strength training) class and the instructor suggested the spin class if I really want to shed the pounds. Every morning I would pass by that room and it just looks exhausting! The minute I hopped on that bike my butt hurt! I am not talking lactic acid pain from cycling on that bike, I mean the seat hurt my hinny! It was so painful I kept moving around and I am sure it was distracting to other people.
Well the class instructor encouraged me to do another class. Not to give up. The seat of my rear end will get used to it in a few weeks.
Other than that I really enjoyed the class. I pushed myself and oh my legs were in pain, but that meant I was burning calories. When you cycle you are also strengthening your abdominals which I love. So I am partially addicted and will let you know how it goes in a few days.
WEDNESDAY'S TIP
Keep a log of what you eat. We do not realize how much we eat or how many calories we intake. As I mentioned before Spark People is a great tool. This recourse is helping me loose weight because now I am aware of what I place in my mouth. On the average a person consumes about 3-4 thousand calories a day easy and even more if you dine out. So keep track, it is rewarding!
Tuesday, April 20, 2010
A Biggest Looser Contestant once said...
Give it all that you have - then - give it all that you don't have!
Turn knowledge into your greatest strengths
The way your body looks is 80%
what you put in your mouth and 20% exercise!
If you deficit yourself 500 calories a day
(in either food or exercise)
You will loose 1 lb a week.
If you don’t have muscle
You wont shed fat!
Muscle burns fat.
That is a FACT!
Weight training is important!
Eating tips
Always be prepared. Don’t allow yourself a long stretch without food. Always have a healthy snack nearby. When you are not prepared you eat the closest thing to you and it may not be the healthiest.
If you have to leave for work it is so important to pack your lunch!
Change the way you eat! It will take more will power to eat healthy and watch your family indulge in pizza, but you will be happy you didn’t. It is a small satisfaction so don’t give in!
Drink water like crazy!
Exercising tips
-This is a must to get to your desired weight
3 (1) hour cardio, aerobic exercises a week.
2 (45 min-1hour) weight training per week
-You can work out both cardio and weight training in one day to kill 2 birds with one stone.
-Weight training is easy at home. I know sometimes- time to yourself is a challenge, especially if you have distractions. But you can overcome that. If you have kids exercise while…
-They are sleeping at night
-Wake up early before they rise
-Do it while they are at school
-Weight training- Turn on your favorite radio station, cd, grab your ipod or mp3 player. Music helps time pass by and before you know it you have worked out for 1 hour! Each song is approx 3-4 minutes long. About 15 songs. During each song count long reps with you low weights. 5 and 8 lb weights.
- Drink a protein shake 1 HOUR before a weight training. The more protein you have in the morning the leaner muscle you will have and the more fat you will burn.
-Before a work out do not eat a high carb and high fat meal. It will take your body longer to burn fat that you want to shed.
The Biggest Looser
If you are loosing weight I encourage you to watch The Biggest Looser. This is a great reminder that if these people can loose weight so can you. They work so hard with unbelievable dedication. You can watch the previous episodes on your computer for Season 9. When you catch up watch their most recent shows, Tuesdays @7pm on NBC.
Here is the link to watch previous episodes.
http://www.nbc.com/the-biggest-loser/video/categories/season-9/1188980/
These amazing people are loosing on an average of 6-10 pounds a week. What an inspiration. They tell their stories, losses, tragedies and testimonies that pull at your heartstrings. I can't wait to watch the next one. Episode 7 here I come!
Body Science
There is a perfect science to the way our bodies function. Wow God is amazing because we are so intricate and detailed. Pretty neat information I learned as to why our bodies work the way they do.
NO WHITE STUFF
Toss simple carbs > they give you a high glycemic index.
High glycemic index > causes a spike in insulin levels.
Too much insulin tells > the body to store fat.
Too much insulin tells > the body to store fat.
PROTIEN IS IMPORTANT
When you consume protein > body releases lipase.
A hormone that makes your body rely on fat.
So burn fat > instead of releasing insulin.
COMPLEX CARBS ARE A MUST TO BOOST METABOLISM
Complex carbs stay in your body longer > blood sugar levels wont swing wildly > there for your insulin levels stay steady.
FAT IS NOT ALL BAD
Some fat is required.
They are called Essential Fatty Acids.
EFA’s > accelerate fat burning.
When you have EFA’s > cells burn in greater amounts of oxygen.
The more oxygen carried to the cells > the more fat burned.
The more oxygen carried to the cells > the more fat burned.
TAKE THESE FOODS IN MODERATION
These foods have a high glycemic index.
Rice
Carrots
Potatoes
Store bought fruit juices.
PROPORTION
1 serving of lean protein > palm of hand
1 serving of complex carbs (whole grains) > tennis ball
1 serving of complex carbs (veg and fruits) > 1 heaping handful
This is what you plate should look like at each main meal. No more than 300-400 calories.
EXAMPLES OF LEAN MEATS
Chicken breast
White fish
Salmon
Tuna
Egg Whites
Turkey
Pork
Beef Tenderloin
Bust A Move
I have not written a post lately because since spring break I have not done well. Down hill is where I have been going and for the past four weeks of my life I have decided to do something about it. So here we go. LETS BUST A MOVE!
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