WASTED CALORIES

There are a few things that I have learned during the past few years that have changed my life with regards to fitness and nutrition. One of the most important life changing ways of thinking for me is to eat consciously, especially when it comes to the bad calories and junk foods.

I guess I am somewhat of a control freak… just ask my husband. So when it comes to eating, I give myself a cheat day. As a stay at home mom, control is somewhat of a luxury, as most of my day is filled with the chaos of kids. I CAN control my food, however. So, I choose a day to cheat. Lately, it has been once or twice a month, but it can change as plans change. Sometimes it may be as often as once a week.

All week, I stick to eating healthy and eating about 1400 calories. I try not do not deviate at all, not even a bite, because I know that soon I can eat whatever I want.

Today was my cheat day. I love Costco Pizza, and I have been looking forward to it all week. So when I got to Costco this afternoon and ordered my pizza, I couldn’t wait to “dig in”. As I ate consciously and paid attention to every bite, I began to realize that this pizza had probably been sitting under the heat lamp for sometime. I asked myself, as I always do when I am cheating, is this the best pizza I have ever tasted? The answer was a clear NO… not even close. I had eaten at least half of it, but threw the other half away. There was no way I was going to waste my cheat day and all those bad calories on a mediocre slice of pizza.

If I am going to eat junk food or something truly decadent, it better be the absolute best thing I have tasted. I make it count, and I don’t regret it because I know that I really enjoyed what I have just consumed. The other day was not my cheat day, but my husband brought home a few slices of red velvet cake that one of his employees had made. I took one taste to see if it was worth saving for my cheat day. This cake was THE MOST AMAZING CAKE I have ever tasted… and I know cake!

I decided that I didn’t want to refrigerate it for a few days, because it would definitely lose that freshness. I ate all three slices right then and there. Best decision I have ever made. No regrets, no guilt. Now I just need to figure out how to get another one of those cakes!

Even if the cheat day strategy sounds crazy to you, and is not suited to your lifestyle, eating consciously must be a part of every diet. Don’t be the one who sits in front of the TV and polishes off a bag of Doritos, and then wonders where they all went.

If you are going to eat junk food, make sure it is out of pure indulgence and delight. Make sure it is your most favorite food that you may only get once and awhile, or you have a serious craving for something specific. However, if you start to eat and it isn’t absolutely delicious, don’t waste the calories on something that isn’t the best… i.e. old Costco Pizza, stale cookies, wilty french fries, overcooked anything. You get the point.

Conscious Eating: mentally choosing what and how much food you eat and being in a conscious state, right before, during, and right after you eat.

Seven Tips That Make Dieting Strategies Work

1. Drink Your Water

It’s important to stay well hydrated on a diet. I often hear that people can mistake thirst for hunger. Is this true? The jury is still out, but the next time you get a hunger pang, drink a glass of water first. If you really are just thirsty…problem solved. If you are really hungry, the water will help to fill up some of your stomach space so you won’t scarf down a bag of chips. Tip: Water may be the most boring beverage on the planet, so add a bit of flavored carbonated water to jazz it up. I like La Croix.

2. Remove Sugar

If you want to lose weight, you have to remove the SUGAR. Sugar makes it easy for our bodies to store fat. Removing sugar out of your life is a tried and true way to shed and keep off the pounds. Tip: Sugar is found in many forms, so if you’re trying to reduce sugar intake you also have to stop eating the foods that act like sugar in our bodies. Whether you put a spoon full of table sugar in your mouth or chomp on a bagel, the effect is the same. For a complete list of these foods, http://www.olsonnd.com/what-foods-that-act-like-sugar/

3. Eat Smaller Portions

We love “super-size”! It makes sense, right? More food for your buck. When it comes to a good value maybe, but when it comes to good health, “super-size” is the enemy. Be mindful of the amount of food you consume at every sitting. Tip: use smaller bowls and plates for your portions. It will look like a lot of food, and it will be just the right amount. When possible, use a scale, and when eating out avoid anything with the words “all-you-can-eat” and never “super-size” anything unless you are going to share it with at least four or more people.

4. Eat Your Vegetables
Vegetables are superstar foods. Not only are they low in calories, they are high in fiber. Vegetables are a great replacement for rice, pasta and other starchy foods during weight loss. Non-starchy vegetables are the best selection for weight loss; they include asparagus, broccoli, cauliflower, cabbage, cucumbers, field greens, spinach and more. Tip: Eat your veggies first to fill up most of the space in your stomach.

5. Get Enough Protein
Protein is the best fill-me-up food. It’s more satisfying than carbohydrates or fats because it keeps you feeling full for longer. Protein also helps preserve muscle mass and encourages fat burning. Tip: Include healthy proteins like lean meat, sugar free yogurt, cheese, nuts, or beans into every meal and snack.  If your choice is a carb or a protein, go with the protein.

6. Limit Late Night Snacking
Dangerous snacking occurs most often after dinner, when you finally sit down and relax. Snacking while reading or watching TV is one of the easiest ways to throw your diet off course. If you are going to snack, make sure it is a low-calorie snack like fruit, low-fat cheese or a sugar free yogurt with a serving size of no more than 100 calories. Tip: Brush your teeth right after dinner. This is your signal that eating is done for the day.

7. Get Moving
Regular exercise is an important part of effective weight loss. It helps to control your weight by using excess calories that otherwise would be stored as fat.  Enjoy your exercise routine whatever it may be; sports, a trip to the gym, bike riding, walking, household activities, yard work, or work-related tasks — all are beneficial. Tip: Do some kind of movement EVERY SINGLE DAY, even if it’s just for 5 minutes while you are watching your favorite show. Make a game out of it. Every time your favorite character says his catch phrase do 10 jumping jacks, or 20 sit-ups, or 5 squats, or whatever.

7 Wonders of the Nutrition World

imagesCAQP8F7RWe all know which foods we should try to avoid, and despite the appeal of Thin Mints, Doritos, Mountain Dew or McAnything, processed foods provide little good and a whole lot of bad. But when it comes to the nutritious stuffwhat are the best foods to put into our bodies? While we need a variety of foods for a healthy diet, do you know which are the healthiest of the bunch? These are the top seven most nutrient dense foods around. I bet you will be able to incorporate at least one of these into your daily diet.

 

1. Spirulina: While the thought of eating river algae might gross you out a bit, spirulina is actually fairly tasty, especially blended into a smoothie or hidden in a chocolate bar. It has more antioxidants than any other food on earth and is loaded with protein and minerals making it the most nutrient dense food. http://www.ncbi.nlm.nih.gov/pubmed/23544470

 

2. Kale: Kale packs a serious nutritious punch, loaded with minerals, vitamins, fiber and amino acids, as well as important antioxidants that reduce inflammation and can prevent cancer. It’s also delicious and an easy to prepare, versatile food. http://www.ncbi.nlm.nih.gov/pubmed/23631258

 

3. Hemp Seeds: What do you get when you combine protein, fiber, essential fatty acids, antioxidants, amino acids, vitamins and minerals? Hemp, of course. This easily digestible seed is versatile, easy to use and extremely tasty, too.

 

4. Broccoli: Your mom was right … Eat your vegetables. Broccoli especially if you want a healthy digestive system and you want to kick it up a notch… your health that is. Broccoli has a wide range of usefulness too, from soups to stir fry, or simply steamed or raw.

 

5.Spinach: Popeye was onto something with that spinach fixation. But skip the canned stuff and stick with fresh or frozen for an antioxidant, protein and fiber-rich burst of healthy goodness. Fresh or cooked, spinach’s sweet and hardy flavor brightens any meal.

 

6. Chia: The Aztecs may have died out, but their legacy is alive and strong in the chia seed. This ancient favorite is loaded with omega fats, protein and fiber. It can be a better choice than flax because chia is so rich in antioxidants that the seeds don’t deteriorate and can be stored for long periods without becoming rancid.http://fitchicktricks.com/nutrition/dangerfood-or-superfood/chia-the-food-not-the-pet/

 

7. Berries: Unlike other fruit, berries tend to be less sugary and full of vital vitamins, minerals and those free-radical avenging antioxidants. Wild berries are always a great choice, especially black rassberries

5 Healthy Foods For Healthy Skin

I know I have used several puppy pictures, but this one seemed appropriate.

So I heard that dreaded question when I picked the kids up from summer camp yesterday.” Is that your mom or your grandma?” Really, little girl, do I look that old? I know she is only eight years old, but really, little girl?

I recently changed my skin care regimen to included coconut oil, and I guess it hasn’t “kicked in” yet. In the meantime, I am offering a list of foods that can help our skin look younger.

But first, on a side note, for all of you who are trying to lose those last five pounds, you may want to re-consider. There is a saying – if you’re thin, you’ll look good from behind, but your face will suffer. Depressing as it may seem, there is some truth to the saying. A couple of studies have found that women with a low body mass index (BMI) have increased skin aging (read: more wrinkles).

So do thinner women just look older, or do they actually have more wrinkles? Actually, both are true. As your BMI goes lower you lose some volume of soft tissue, particularly over the age of 40, and loss of soft tissue can mean the wrinkles either become deeper or more noticeable.

Okay, if thinner women have more wrinkles, is the opposite also true?  Well, yes, heavier women may look less wrinkly as they age because they have more fat padding just beneath the skin (subcutaneous fat). They also might have a little extra collagen (the protein that gives skin its elasticity). However, don’t think that wrinkle prevention is a good reason to blow your healthy eating plan on pizza and ice cream.

Back to the foods of choice. There are certain foods that offer specific skin health benefits. Take a look at this list and make sure you include some in your beauty regimen, which begins at the dinner table.

  1. 1. Seafood for smooth, clear skin. The omega-3 fatty acids and zinc found in oysters and salmon help to reduce dryness, inflammation and control the production of sebum, the oily substance that causes acne.
  2. 2. Citrus fruit for smooth, taut skin. Citrus is full of vitamin C, which helps your body produce collagen, a protein that forms the structure of your skin. Increasing vitamin C helps tighten the skin and prevent wrinkles.
  3. 3. Red and green vegetables for bright, smooth skin. We convert the beta-carotene found in veggies into vitamin A, which prevents cell damage and premature aging and offers anti-acne benefits to boot.
  4. 4. Nuts for young soft skin. The vitamin E in nuts fights free radicals and helps protect against sun damage. It also relives dryness, making skin appear younger.
  5. 5. Whole grains for clear, moisturized skin. Whole grains provide the antioxidants, which helps fight inflammation-related skin damage, and biotin to assist cells in processing fats. If you’re biotin deficient, your skin may be dry and scaly.

These are easy enough foods to add into your daily menu that not only benefit your insides, but also your outsides.

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