Monday, 10 June 2013
Saturday, 8 June 2013
Friday, 7 June 2013
Thursday, 6 June 2013
How to Lose Weight, Without Losing Your Mind
With all of the oodles of dietary theories out there and their conflict with one another, it is a wonder that we are able to remain sane. However, accomplishing a weight loss goal, achieving optimal health and vitality should not be reserved to the select few who seem to have it all figured out. These are gifts that we all deserve to reap the benefits from without having to follow an arbitrary strict set of dietary guidelines.
Below are 8 tips that will fit into any diet and lifestyle while setting one up for success in weight loss, greater health and over all wellness. Implement these tips and achieve your weight loss goal without losing your mind.
1. Keep it simple. Stop stressing about what diet to follow. What to eat should not be so complicated. Although, there are food allergies that call for the elimination of certain foods, after that, it really should boil down to Michael Pollan's manifesto: "Eat food. Not too much. Mostly plants."
2. Ditch the guilt. I know this is easier said than done, but guilt gets people in some serious trouble. Guilt tends to set one up for a binge and can cause one to abandon any healthy goals they have for themselves. The more one binges the guiltier one feels and so the cycle ensues. Instead, acknowledge the behavior and move on.
3. Breath. Before embarking on any meal or snack take 3 deep breaths. Breathing not only calms you down (this allows for better digestion), but it puts you in the present moment, so you are aware of the edibles that you are about to consume. Shoving handfuls of chips in your mouth becomes a lot more difficult when you take the time to breath.
4. Clean up the kitchen before you eat a meal. When there is a task that you are dreading it can take away from the enjoyment of the meal you just worked to create. Furthermore, people tend to pick at the meal's leftovers or sweet treats during the clean up process. If there is less to clean up, there is less time to pick. If you are not in the habit of doing this it may take a minute to get the hang of, but I assure it is simple and worth it.
5. Sit. This tip elaborates on tip 4. Only eat when sitting. This eliminates a lot of "picking" that occurs as what most think of calories that don't count. They count. They add up quick. They offer very little satisfaction.
6. Have fun. When your life incorporates activities that ignites your passion you are far less likely to use food as your source of pleasure, so sign up for that sewing class, cooking class, dance class or go out to dinner with your friends more often. It really isn't a waste of time.
7. Pay attention. After, you finish eating pay attention to how you feel. Do you feel tired? Energized? Foggy? Alive? If you really tune in to the way foods make you feel, your body will direct you to towards the foods that fuel you and away from foods that drain you. After noticing that macaroni-n-cheese makes you feel grumpy and groggy, I guarantee its appeal will wane.
8. Move. Movement ignites feel good chemicals in the brain the suppress hunger as well as igniting your inner fire (i.e. your metabolism) and it is a wonderful stress release. Pick a movement that inspires you. Believe it, or not, not everybody loves logging hours at a gym, so if the gym does not tickle your fancy, find something that does. Any movement counts.
Below are 8 tips that will fit into any diet and lifestyle while setting one up for success in weight loss, greater health and over all wellness. Implement these tips and achieve your weight loss goal without losing your mind.
1. Keep it simple. Stop stressing about what diet to follow. What to eat should not be so complicated. Although, there are food allergies that call for the elimination of certain foods, after that, it really should boil down to Michael Pollan's manifesto: "Eat food. Not too much. Mostly plants."
2. Ditch the guilt. I know this is easier said than done, but guilt gets people in some serious trouble. Guilt tends to set one up for a binge and can cause one to abandon any healthy goals they have for themselves. The more one binges the guiltier one feels and so the cycle ensues. Instead, acknowledge the behavior and move on.
3. Breath. Before embarking on any meal or snack take 3 deep breaths. Breathing not only calms you down (this allows for better digestion), but it puts you in the present moment, so you are aware of the edibles that you are about to consume. Shoving handfuls of chips in your mouth becomes a lot more difficult when you take the time to breath.
4. Clean up the kitchen before you eat a meal. When there is a task that you are dreading it can take away from the enjoyment of the meal you just worked to create. Furthermore, people tend to pick at the meal's leftovers or sweet treats during the clean up process. If there is less to clean up, there is less time to pick. If you are not in the habit of doing this it may take a minute to get the hang of, but I assure it is simple and worth it.
5. Sit. This tip elaborates on tip 4. Only eat when sitting. This eliminates a lot of "picking" that occurs as what most think of calories that don't count. They count. They add up quick. They offer very little satisfaction.
6. Have fun. When your life incorporates activities that ignites your passion you are far less likely to use food as your source of pleasure, so sign up for that sewing class, cooking class, dance class or go out to dinner with your friends more often. It really isn't a waste of time.
7. Pay attention. After, you finish eating pay attention to how you feel. Do you feel tired? Energized? Foggy? Alive? If you really tune in to the way foods make you feel, your body will direct you to towards the foods that fuel you and away from foods that drain you. After noticing that macaroni-n-cheese makes you feel grumpy and groggy, I guarantee its appeal will wane.
8. Move. Movement ignites feel good chemicals in the brain the suppress hunger as well as igniting your inner fire (i.e. your metabolism) and it is a wonderful stress release. Pick a movement that inspires you. Believe it, or not, not everybody loves logging hours at a gym, so if the gym does not tickle your fancy, find something that does. Any movement counts.
Wednesday, 5 June 2013
Sunday, 2 June 2013
8 Healthy, Pre-Packaged Snacks Perfect for Losing Weight or Building Muscle
Quick, healthy, and tasty snacks are an easy and enjoyable way to meet your dietary numbers every day.
We all wish we could always have fresh, delicious, low-calorie foods within arm's reach... but that's just not the case. Packing fresh foods and transporting them around every day is a hassle, and especially so among those of us that travel quite a bit.
Therefore, I decided to put together a list of my 8 favorite pre-packaged snack foods... and all are under 150 calories, so you can decide how much to eat based on your weight goals.
1. Fage Total 0% 100 calories, 18 g protein, 7 g carbs, 0 g fat I'm pretty much obsessed with this stuff. Rich, creamy, delicious, and nearly 20 grams of protein and 0 grams of fat per serving. How do they do it? Magic, I tell you. Mix in some honey or agave and it tastes like dessert.
2. StarKist Ready-Made Albacore Tuna Salad Packet 90 calories, 10 g protein, 5 g carbs, 3.5 g fat Tuna packets rock for quick, easy protein. You can mix it with all kinds of stuff to give taste. Here's one of my favorite recipes: Spicy Tuna: Mix 6 ounces tuna with 1 tablespoon diced pickled jalapenos, 1 teaspoon hot sauce, 4 tablespoons diced tomatoes, 1/8 teaspoon cayenne pepper, salt, and pepper.
3. Stretch Island Fruit Co. Fruit Strips 45 calories, 0 g protein, 11 g carbs, 0 g fat Carrying around fresh fruit isn't always feasible, but all-natural fruit leathers are a great alternative. A couple of these is the same amount of carbs as a piece of fruit, and satisfies your sweet tooth.
4. Sweet Potato Pop Chips 120 calories, 1 g protein, 20 g carbs, 4 g fat (per serving) Sweet potatoes are a tasty, healthy option for carbs, and I like this brand a lot. They're all natural-no fake colors or flavors, no preservatives, no GMO ingredients, and no trans fats.
5. Bare Fruit Cinnamon Apple Chips 29 calories, 0 g protein, 8 g carbs, 0 g fat (per serving) How is this for simple ingredients: organic apples, and organic cinnamon. And it's delicious. Great on-the-go carb option.
6. Barney Butter Squeeze Packs 90 calories, 3 g protein, 4 g carbs, 7.5 g fat (for.6 oz packet) If you haven't experienced the heavenly taste of good almond butter... watch out-it's addictive. Almond butter is one of my favorite snacks, period. It's high in protein and fats and low in carbs, and it's downright delicious. Highly recommended.
7. Eden Foods Brown Rice Crackers 120 calories, 3 g protein, 22 g carbs, 2 g fat Brown rice crackers are the next best thing to eating the grain itself, and I like this brand. They don't use any artificial ingredients or trans fats, and they're quite tasty.
8. Organic Valley Stringles 80 calories, 7 g protein, 0 g carbs, 6 g fat I don't eat much dairy, but these are a healthy, easy source of protein if you're on the run.
Therefore, I decided to put together a list of my 8 favorite pre-packaged snack foods... and all are under 150 calories, so you can decide how much to eat based on your weight goals.
1. Fage Total 0% 100 calories, 18 g protein, 7 g carbs, 0 g fat I'm pretty much obsessed with this stuff. Rich, creamy, delicious, and nearly 20 grams of protein and 0 grams of fat per serving. How do they do it? Magic, I tell you. Mix in some honey or agave and it tastes like dessert.
2. StarKist Ready-Made Albacore Tuna Salad Packet 90 calories, 10 g protein, 5 g carbs, 3.5 g fat Tuna packets rock for quick, easy protein. You can mix it with all kinds of stuff to give taste. Here's one of my favorite recipes: Spicy Tuna: Mix 6 ounces tuna with 1 tablespoon diced pickled jalapenos, 1 teaspoon hot sauce, 4 tablespoons diced tomatoes, 1/8 teaspoon cayenne pepper, salt, and pepper.
3. Stretch Island Fruit Co. Fruit Strips 45 calories, 0 g protein, 11 g carbs, 0 g fat Carrying around fresh fruit isn't always feasible, but all-natural fruit leathers are a great alternative. A couple of these is the same amount of carbs as a piece of fruit, and satisfies your sweet tooth.
4. Sweet Potato Pop Chips 120 calories, 1 g protein, 20 g carbs, 4 g fat (per serving) Sweet potatoes are a tasty, healthy option for carbs, and I like this brand a lot. They're all natural-no fake colors or flavors, no preservatives, no GMO ingredients, and no trans fats.
5. Bare Fruit Cinnamon Apple Chips 29 calories, 0 g protein, 8 g carbs, 0 g fat (per serving) How is this for simple ingredients: organic apples, and organic cinnamon. And it's delicious. Great on-the-go carb option.
6. Barney Butter Squeeze Packs 90 calories, 3 g protein, 4 g carbs, 7.5 g fat (for.6 oz packet) If you haven't experienced the heavenly taste of good almond butter... watch out-it's addictive. Almond butter is one of my favorite snacks, period. It's high in protein and fats and low in carbs, and it's downright delicious. Highly recommended.
7. Eden Foods Brown Rice Crackers 120 calories, 3 g protein, 22 g carbs, 2 g fat Brown rice crackers are the next best thing to eating the grain itself, and I like this brand. They don't use any artificial ingredients or trans fats, and they're quite tasty.
8. Organic Valley Stringles 80 calories, 7 g protein, 0 g carbs, 6 g fat I don't eat much dairy, but these are a healthy, easy source of protein if you're on the run.
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