Dec 22

10 Ways to Make You Look and Feel Better

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Ten Ways to Make You Look and Feel Better!

  1.  Make up your mind. Decide you are going to change. Partial commitment will yield partial results. Consistency is the key.
  2. Think before you eat. Assess what you are considering to eat. Ask yourself, “Will eating this get me closer to my goal?” If not, make a better choice.
  3. Eating for pleasure is distinctly a human experience. Choose foods on nutritional value not simply taste.
  4. Food choices are a habit. Replace poor choices with good ones, and it will become a new habit. It is simple, bad food make you feel bad, and healthy food make you feel good.
  5. Do not buy junk food. Similar to #4, omitting these foods at home will make a huge difference. If they are not around you won’t eat them.
  6. DO NOT SKIP MEALS! The key is to keep you body’s metabolism burning all day. Food is your fuel. Skipping meals will lead to a decline in your metabolism.
  7. Listen to your body. When you are hungry eat. Stop when you are comfortable, not when you are stuffed.
  8. Be honest with yourself. Half a cookie still contains calories. Little bites throughout the day add up to a meal. Everything counts, so count it!
  9. Weigh and measure food for a week. This may be inconvenient, but can be very valuable in educating oneself about nutrition. ( Here is a food scale that I like )
  10. You have to move. Incorporate more movement into your daily routine. Park further away at work or at the store. Use the stairs, or start to exercise. Do not take the path of least resistance. It will pay off. And remember, BE CONSISTENT!
Dec 22

7 Ways to Win the Desk Diet

7 Ways to Win the Desk Diet

DESK-JOB DIETERS HAVE A COMMON CONCERN:  HOW AM I SUPPOSED TO LOSE WEIGHT WHEN IʼM SITTING IN FRONT OF A COMPUTER ALL DAY?

This can be a big problem for many individuals.  Proper nutrition is key in losing or maintain­ing weight with a sedentary, working lifestyle.  Weight control is a simple equation in nutrition terms.  Calories in = Calories out.  If calories in is greater than calories out you will gain weight, and vice versa.  Here are some simple suggestions to help win the desk diet battle.

Snack wisely.  A lot of individuals tend to snack while working on the computer or watching television.  If you are one of those people, keep healthy snacks available at all times.

Drink Up.  Keep water at your desk.  Water quells the appetite, and it is healthy for you. ( Here is the water bottle that I keep at my desk )

Plan Lunch.  Do not skip meals.  Cravings tend to creep up on us when we forget to eat regular meals.

Move.  Moving at least 10-15 minutes per day at an elevated heart rate is a great start.  Use the stairs, park at the far end of parking lots, or walk to lunch.  The key to moving is to move, start today!

Exercise dur­ing off hours.  If you live close to work, try walking or riding a bike.  Exercise at home or a fitness club in the morning or just after work. ( Consider TRX Suspension Training at Home, Click here to check it out )

Find help with friends.  Everyone has heard that “ Two Heads Are Better Than One.”  This saying goes for exercising as well.  Fitness can be a lot of fun when you involve others around you.  Get a coworker active or take your spouse or children to the gym with you.

Use Your Tools.  This means to be creative.  Trade in your work chair for a fitness ball.  This will do wonders for your posture.  We cannot carry a treadmill or weights around with us to use anytime, so give yourself options.  Research exercising tips while on your computer, plan your meals each day, get encouragement from those you work with and your family.  Most importantly, make a com­mitment.  Changing your lifestyle is not easy, but living a high energy lifestyle is worth all the work.  Do not forget to reward yourself.  Good luck, remember to have fun and enjoy life.

Dec 22

Eat Your Breakfast

Eat your Breakfast!

The so-called most important meal of the day is also the most skipped meal of the day.  Is that such a dietary crime?  Yes!  Your mother knew what she was doing when she nagged you to eat your breakfast.  Here are some of the reasons why!

  1. Eating breakfast will make you smarter.  Study after study has shown that eating breakfast improves concentration in both kids and adults.  That doesn’t make everyone ready to perform brain surgery, but a healthy breakfast will increase mental performance.
  2. Eating a healthy breakfast will help you meet your fitness goals.  People who skip breakfast tend to not be as successful with weight management as those who regularly eat a morning meal.  The false thinking is that skipping breakfast will save calories. Skipping meals leads to gorging later and overcompensating for the missed meal.  Eating breakfast will also help jump start a more revved-up metabolism.
  3. Make time to eat breakfast.  Not having enough time to eat in the rushed morning hours is the biggest reason people give for skipping Breakfast.  Breakfast doesn’t need to be time consuming or complicated.  Try grabbing some of these healthy food items that don’t require a huge hunk of time to eat; a piece of low-fat cheese and some fruit, left-over chicken wrapped in a piece of lettuce, or a bowl of whole grain cereal or toast.
  4. Not hungry in the morning?  You should be.  Many people don’t feel hungry in the morning because they eat too much, too late in the evening.  To fix this cut back on portions at dinner time and abstain from night-time snacking.
Dec 22

Boost Metabolism

Facing the next bigger size of cute jeans at your favorite store?

It may be that your body needs a metabolism boost.

One of the easiest ways to do this is to determine your daily caloric needs. To rev up your fat-burning engine, you don’t want to burden your system with too much or  too little food.

 Figure out how many calories you need to consume each day to lose weight and keep your metabolism humming. Caloric level is determined by taking into account your age, sex, height, weight, lean body mass and activity level.

Use this quick formula to give you an idea of how many calories you should need on a daily basis.  You may want to consult with a nutritionist for individual needs. Multiply your body weight by 11. For example, a 150-pound woman on average would need to consume 1,650 calories per day to lose weight. If you’re very active, you can multiply your weight by 12.