Tag Archive for: healthy lifestyle

Easy Weight Loss With Protein-Rich Diet

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Have you ever had a problem with your weight? There are thousands of people around the world who search for an answer to their weight loss solution, and few find it. The truth is, the procedure of losing weight is not difficult, but it is difficult to stick to the plan.

A lot of us think that a “little bit more” will not harm, but it actually does more damage than you seem to think. What you need to do is have a plan in your mind and stick to it too.

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This is the reason why you should make it a point to go for a diet that suits you. A lot of people go for a high-protein and fiber with low carbohydrates diet. The reason why they go for it is simple – they feel that this form of diet has the maximum chance of winning, as you are cutting out carbs from your diet. But, what they do not realize is that high-protein diets tend to come with their own set of problems, the most important one being liver and kidney problems.

The simple reason why people have them is the lack fluids in their bodies. When you go on a protein-rich diet, it is crucial to drink a lot of water, to make sure the body does not retain a lot of the urea and mercury that is gathered from the protein. Drinking water flushes out the extra toxins of the body and keeps the system clear, so you can go ahead and make sure you lose weight without the fear of doing damage to your health.

One of the essential proteins that doctors always recommend in a high-protein diet is eggs, which are rich in protein and Vitamin B, and quite low in calories. Also, proteins tend to keep your body feeling full for a longer period of time, making sure you do not eat much, so the emphasis on more proteins in your diet is given quite resolutely. Those who are vegan can also get protein from sources like tofu, pulses and beans.

A great source of quick-cooking, low-calorie and inexpensive plant proteins are from different kinds of pulses. A lot of people cook beans with low amounts of fat, and consume them, to make sure their body gets enough protein. You should ideally avoid more complex proteins, like red meat, which tend to come with a lot added complication, like fat and cholesterol, with it.

Personal Training Tips Anyone Can Follow

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If you are planning on getting in shape, or you just want to lose the extra weight you have picked up in recent months or years, you should definitely plan on getting started with a personal training regime. There are a variety of strategies you can take to improve your overall health and lose weight, but the following personal training tips will help you achieve your goals in the shortest period of time possible.

Maintain your motivation. It is important that you remember why you want to get in shape and why you want to lose weight. By always keeping these reasons in your mind, you can be certain that you will stick with your exercise program religiously and you will also abide by any rules or plans you make for yourself.

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Many individuals attempt to get into great shape and lose weight while they are motivated, but then they quickly lose the flame that sparked them into action. By maintaining the spark that triggered you to act, you can be certain that you will stick with the program you have decided to follow and you can also be certain that you will make good eating decisions down the road.

Avoid making fatal mistakes almost everyone makes. Almost everyone tries to fight off the urge to eat delicious foods every once in a while, almost everyone wants to skip their exercise routines on occasion, and almost everyone tries to force themselves to do all kinds of things to move towards the completion of their goals.

Unfortunately, fitness goals are hardly ever achieved in this manner. If you are constantly making yourself hate the fitness plan you have designed for yourself, how are you ever going to stick with your program for a long enough period of time to get in shape? By avoiding the process of making yourself hate your exercise routine and dietary habits, you can be certain that you will always stick with the plan you have laid out for yourself, even if you happen to miss an exercise here and there and eat foods that you know you shouldn’t eat.

Avoid making your exercise routines too difficult. If you make your exercise routines too difficult, you will likely only view it as work and you will attempt to discourage yourself from completing the routines you have set out for yourself in the future.

By simply establishing an easy to follow exercise program, you can easily complete your plans to exercise each and every day. You may not burn as many calories as you would burn under more intense conditions, but you will still burn more calories than you would burn if you quickly quit your exercise regime altogether.

Set realistic goals for yourself. While many people attempt to jump straight to the perfect body of their dreams, most people also quit their exercise programs and their newfound dietary habits rather quickly too. If you would like to avoid joining this group of people, you should set goals that are easily achievable and then you will be able to track your progress over time. You will likely discover that you can make a tremendous amount of progress by taking your journey one step at a time and by following these personal training tips.

Diet Tips for Women That Can Help You Until the Holidays

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With summer of 2018 officially over, it is important for you to take a good, hard look at your body now to see what kind of shape you are in and also to determine just what your expectations are for the rest of the year. With Halloween just around the corner, and then Thanksgiving and the Holidays, you need to know what your weight is now and just how much weight you are willing to gain during the holidays.

Here are a few diet tips that can help you maintain your weight or even lose weight going into the rest of this year, so that when spring comes around next year, you will still be able to fit into your summer clothes!

Set your goals

Weigh yourself now and if you are at a weight that is comfortable for you, then set a maximum weight that you will not go over between now and spring time. This might be three or five pounds, or maybe more, but keep in mind that those pounds will be hard to lose once you put them on.

If you are still trying to diet and you want to continue losing weight, then you can use this time of year to continue your diet, but take it easy on yourself since you might not have the same activity opportunities that you would have in the summer time.

Find Different Activities To Do

When the weather is warm, it is easy to go out for a walk or a jog, a swim, or a round of golf, but when it gets cold and rainy or snowy, it isn’t that easy. So, make sure that you have a plan for how you are going to get in your thirty minutes of activity per day. That should be an absolute minimum if you want to maintain your weight, an if you are looking at losing weight, then you will want to do even more.

Track Your Diet

One thing that a lot of successful dieters have in common is that they are known to track their eating habits. If you have never done this before, then you might be surprised at just how far off you are in your daily calorie calculations. When you track your diet or keep a “food diary”, you will find that keeping your weight under control is a whole lot easier.

Follow the Advice of Successful Dieters

Finally, when you see someone who has lost weight, it is pretty normal to ask them how they did it, or what their secret is. These tips for women dieters can really help you to remain encouraged and to lose weight gradually over the fall months. Getting advice and support from fellow dieters is one of the best things that any dieter can do since it helps to keep you accountable for your diet and exercise and it also gives you someone to brag to!

Holiday Dieting

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The Holiday are fast approaching. When the Holiday’s arrive this time of year, so do the celebrations, parties, and all the food you can imagine.

Trying to eat and stay healthy during these times can be tough on everyone, so follow these little tips when pulling up to the table.

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Tip #1: Stay Focused

It is easy to lose focus of your goals and of your fitness when you are in front of all the incredible food and drinks around this time of year. But don’t cave in, keep focused. Don’t be tempted by what is in front of you; dig down and maintain your composure. Don’t let go and go crazy over food. Your goals are not worth losing over these few weeks during the year. Keep your focus and you will remain on target to reach your fitness goals during these times.

Tip #2: Recipes

When possible alter the recipes of your favorite foods so they will be a little healthier for you. This may be substituting certain ingredients for others that are lower in calories or less grams of fat. Most of these substitutes taste very close to the real thing and no one will ever know unless you tell them that you made the switch. So when you are making your favorite dish, keep this in mind. Choose the alternatives when you can to help cut back on the fat and calories.

Tip #3: Portion Sizes

Now if you noticed I haven’t said don’t eat this or don’t eat that. It isn’t all the time that you get to eat certain foods that are associated with the Holiday’s. Here’s the thing though; you don’t have to get crazy and eat a whole ham or something like that to enjoy the food. If you have small portions you can enjoy some of the treats of the season. If you love to eat a certain pie, then have a really small portion, not the whole pie. If you really like something else, have a small portion. People don’t have to go overboard and eat more than they normally would just because it is the Holiday’s. You see it at every gathering, those people who stuff themselves into a food coma with their pants unbuttoned to feel comfortable. That shouldn’t be you. You can indulge in the tastes of the season with small portions to satisfy your desires.

Tip #4: Drinks

Keep the drinks to a minimum. Alcohol; meaning beer, wine, mixed drinks, and liquor are high in wasted, unwanted calories. Plus, if will have to add in the calories you drink when adding soda or juices. The calories that people waste on alcohol can add up very quickly. This does not help your waistline. Also watch the different juices, teas, and cider drinks that a lot of people serve. There could be hidden calories in these that are not satisfying you the way you would like your calories to do. Save your calories for maybe one of those tasty teats you have had your eye on. There are plenty of other drinks available. Water is probably the best choice to keeping the calories low and fulfilling your need.

Tip #5: Get Moving

Getting moving during the Holiday’s can be a little difficult. You have to make time to get your workout in and remain active. Don’t use time as an excuse; you have the time, just get going. You can split up your routine into different segments if you don’t have your normal block of time available. You can get a lot done in a 10-15 minute power workout. It doesn’t have to be long periods of time. Make the time for yourself. You will feel better about yourself. Get moving!

As the Holiday seasons creep up on us, use these tips to help guide you through the season. This is only a short time throughout the year; don’t blow your goals during these times. Keep these tips in mind when you are heading to your favorite Holiday destination to celebrate good times with family and friends.

Staying Healthy During Flu Season

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Common sense is your first, most important tool for staying healthy when all those around you may be coughing and sneezing!

So let’s begin there with these 3 basics:

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Wash Your Hands

Use plain soap and water as antibacterial soaps create resistant bugs. (Hand sanitizers when you can’t wash are okay) This one tip alone can go a long way in protecting you since it decreases your chances of spreading a virus to yourself (through touching your mouth or nose) or to others. Of course coughing or sneezing into a tissue or your sleeve is also basic to avoid spreading the flu or a cold.

Stay warm

This is very important when fighting a cold or flu virus as bodily warmth increases the activity of your immune system. This is also why a low grade fever is your body’s way of fighting sickness and shouldn’t be immediately stopped. Getting into a warm bath and soaking is a great way to allow the warmth to penetrate your body.

Get Adequate Sleep and Rest

A fatigued body cannot fight viral invaders effectively! Your immune system is depressed when you’re tired.

Now to some tips you may not be aware of that can help your body’s immune system stay strong and protect you from the germs and viruses you will inevitably come in contact with:

Avoid Sugar and Processed Foods – Alkalize!

As I’ve mentioned before – sugar depresses your immune system – exactly what you DON’T want to do. You want to keep your pH balanced since disease, including viruses, cannot live in an oxygenated, alkaline environment! Using a green food like spirulina is a great way to alkalize. Spirulina also increases levels of antibodies in the mouth and nose where these viruses gain entrance!

Manage Stress and Stay in Joy

Stress is part of everyday life – when it becomes overwhelming and constant, it breaks down your body making it less able to fight off invaders. There are different techniques you can use – prayer and meditation are among the best and I recommend you practice them daily. Nehemiah 8:10 tells us that the joy of the Lord is our strength. Make it a point to practice an attitude of gratitude, laugh and smile and enjoy each day. Laughter all by itself is a powerful medicine.

Exercise and Stretch – Stay Active

Keeping your blood flowing, oxygenating your body and staying strong will go a long way to keeping you healthy even when those around you seem to be falling like flies! Exercise is a great stress reducer, increases your circulation, makes you sweat, which releases toxins, makes you breathe heavily so you take in plenty of oxygen and helps circulate lymphatic fluid moving toxins out of your body. In fact, some studies have shown that frequent, gentle rebounding (as little as 2-3 minutes 4 times a day) can halt the onset of a cold. The only caution is that if you feel tired or weak – don’t overdo it or push yourself. Listen to your body.

Stay Hydrated

Be sure to drink adequate clean water daily! I recommend one-half your body weight in ounces every day as a minimum. Water helps your body detoxify itself and helps alkalize your system.

Fall Into Fitness and Lose Your Tummy

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Fall is a wonderful time to curl up with a good book or to sip some cocoa on a rainy night but don’t forget about your fitness resolution to lose your tummy. New moms need to remember as the seasons change so does our eating habits.

These Four Fall Fitness tips will help you lose the pregnancy weight fast!

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1. Trick or Treat 

When summer turns to fall our local fruit and vegetable selection become sparse. The harvest calendar brings to the table sweet potatoes and other starchy veggies keeping us properly fed during the winter. Instead of piling on the mash potatoes due to the lack of fresh garden salads try some soups! The trick with Turkey Noodle, Minestrone or any hearty soup is that they contain all the nutrients, proteins and fats we need in one warm meal. Cook a big pot at the start of the week and enjoy the treat of a quick and healthy fall dinner that helps with losing your tummy.

2. Watch Television

Everyone loves getting back into the swing of things and its no surprise TV networks start their new series when fall comes around. Instead of eating potato chips on the couch during your favorite sitcom try exercising! Pick a few nights of the week and organize a floor routine around your shows. Sit-ups, crunches, stretches and even a few free weight exercises will fill up that 30-minute TV time slot and you’ll be rewarding yourself while still working hard to lose your tummy.

3. Seasonal Sports

Lose your tummy by embracing the sports that come along with the fantastic fall season. Ice hockey, Skiing, and Snow shoeing are just some of the outdoor activities that give you a great cardio workout while still being fun. Even just going for a hike among all the changing leaves can be breath taking and you’ll be losing pregnancy weight while having fun.

4. Start a class

The Fall season is famous for the back to school rush, but children and teenagers aren’t the only ones filling up classrooms. Lots of community centers have plenty of fitness classes starting up before Christmas. Taking a yoga class once a week for stress release or a Dance Hip Hop class for coordination and cardio will help lose your tummy. Also there are classes for new moms who want to bring their babies along with them.

With Halloween candy and Gingerbread houses just around the corner at Christmas, try and stick to your healthy eating guns. Remember to eat in moderation and allow yourself a treat day once a week where you won’t feel guilty. Lose your tummy with these tips the easy way and no matter what you decide to do this fall, make sure you don’t fall off the fitness wagon.

Revitalize Your Energy for Fall

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As we go into the Fall season, so much about Nature begins to slow down after the hectic Summer months. As the days get shorter, our bodies want to revert to our natural inclination which is to prepare for Winter and Winter’s hibernation time. Because of this, it’s possible for our energy levels to begin to drop.

But we, unlike Nature’s animal kingdom, have our busy lives and it’s necessary for us to keep up our energy and vitality at the highest and best levels possible.

Fall

Here are a few tips to help you accomplish this:

  1. Turn on more lights – Whether at home or at the office, turn on more lights. This helps ward off the natural sleepiness that darkness brings. Also, if you have access to and can use light bulbs which give off a natural light spectrum, these are most helpful. If you are prone to Seasonal Affective Disorder (SAD), this type of light bulb is most important for you to counteract your condition.
  2. Go outside and breathe deeply – The cooler, dryer air of Fall can be stimulating. Breathe it in deeply to invigorate yourself and to clear out your lungs and other toxins from your body.
  3. Stick to a healthy diet – We are fast approaching the holiday season with all its candies and rich foods. By eating healthy now, you can enjoy a few more indulgences later. Also you will help avoid many illnesses that start going around this time of year. And don’t forget to drink plenty of water and take your vitamins and supplements.
  4. Stick to you are exercise regimen – Exercise gets your metabolism fired up and contributes to improving your overall health, immune system and stamina.
  5. Get plenty of rest – Even though you want to be energetic, you also need to balance with good, restful sleep to maintain your body’s equilibrium. One without the other can cause health issues.
  6. Make plenty of R and R time for you and your family – Get out and enjoy the benefits of the season; attend a Fall Festival or carnival, take walks and enjoy the colors that Nature provides this time of year. These add happiness and joy to your life to lift your spirits and your energy.
  7. Open up the windows – Our homes need to breathe too. Open up and let the air in to clear out all the old energy, mustiness, smells, etc.
  8. Meditate and bring the energy in – During your daily meditations, see yourself pulling in bright, energetic light; see it replenishing your natural batteries. Spiritual energy is just as important as physical energy, so welcome it in daily.

By using these tips, you will have an energy filled, joyful, and productive Fall season.

5 Tips to Get Fit This Fall

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Fall is the best time of year to begin a fitness routine. After three months of extended sunlight and increased outdoor activity, our energy levels are higher than ever before. Pair this with the beginning of our regular school and work routines and we have all the elements needed for fitness success.

Take advantage of the best time of year to get fit with these 5 fall fitness tips:

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Make a plan:

No matter how much you wish to get fit, it just won’t happen unless you have a strong plan in place. Set yourself up for success by creating a long-term goal that lasts 6 months to one year. Once you know where you want to go, create three or four mini goals. Although the numbers on the scale measure how far you’ve come, it’s better to focus on accomplishments that aren’t attached to numbers. Fitting into an old pair of pants, or finishing a learn to run clinic gives you a great sense of achievement and a more accurate idea of how far you’ve come.

Schedule your fitness routine into your day:

Schedule every workout into your day planner. To remind yourself just how important your fitness schedule is to you, make the note in your planner very personal. Write out messages such as “THIS IS FOR YOUR HEALTH!”, or “FITNESS TIME!”. This will make you think twice about rescheduling your fitness for a later date or time. If you’re using your technology to keep your appointments, set a reminder on your phone for 15 minutes before your workout. This way you get mentally prepared to get fit.

Take advantage of the weather:

The heat waves and humidity are left behind with summer. The crisp cool weather that fall offers makes this season the perfect time of year to take your fitness outside. Enjoy an outdoor run, take a hike or join a walking group. The fresh air and outdoor activities will increase your enjoyment for fitness.

Create a back-up plan:

Many people plan their fitness programs only to fall off the wagon when something derails them. Get ready for the unexpected. If you planned to join an outdoor activity, have a backup indoor option ready. If you know your ankle bothers you, trade in a lower body exercise routine for swimming, or ride your bike instead.

Ask your friends for support:

Ask your friends or family members to join you while getting fit especially if your fitness goal includes weight loss. How many friends or family members do you need for social support? According to The Journal of Consulting and Clinical Psychology, three is the magic number (1). When participants were paired with three friends or family members 95% completed their weight loss program. Your friends and family hold you accountable, create an added element of enjoyment and motivate you during your weakest moments.

Exercising in the Great Outdoors

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Fall is a season that brings a lot of natural beauty and pleasant weather. You may think when summer is over that outdoor activities stop too. That is not the case at all. Temperatures in fall may still go up into the 70’s during the day and pleasantly warm up mother earth. This is the perfect time for young and old to spend time outdoors. Whether it is to exercise vigorously or to simply walk and take in the fresh air.

Remember, exercising or walking outside are great stress relievers, which we can all use these days. The crisp, fresh air can help clear your mind.

outdoors

When the leaves turn and all the trees show their yellow, orange and red colors it paints a marvelous picture. Houses are decorated with pumpkins and hay balls. How more beautiful can it get?

When exercising outdoors always dress according to the weather and preferably layer clothes. Also remember to drink plenty of water.

Outdoor exercise and activity ideas:

Hiking

A perfect activity is a hike through the colorful woods out in the crisp, fresh air on a sunny fall day. Make sure you layer clothes since the mornings may be on the chilly side but when you start hiking you will warm up quickly.

Kayaking

Even though kayaking is on the water, it still is a great activity to do in fall. A sea kayak where you actually sit in the boat is preferred over an ocean kayak since you can put on a spray skirt, which helps to keep most of our body dry unless you were to tip over. Some of the parks allow kayaking on their lakes. For a longer excursion there are various kayak rental or touring places along the Delaware River.

Bicycling

Take out the road bike or the mountain bike and ride through the area enjoying the colors and the scenery. When the leaves start to fall down, be more cautious in curves, as the bike may slip away from under you especially when the leaves are wet.

Running, Nordic Walking or Walking

These are wonderful activities to do in the area. You can run or walk in one of the many parks or in the neighborhood. And do not forget about the beach. There is nothing more relaxing than a walk on the beach during off-season. You do not have to deal with the crowd and you can enjoy the calming sound of the waves. In addition, the sand calls for an extra strenuous workout.

Kite Flying

Fall usually brings stronger winds especially down at the beach. These are perfect conditions to fly a kite. Setting the kite up and maneuvering it once up in the air will get your heart rate up while having a lot of fun.

Fall is also a perfect time for family activities such as:

Farm visits and pumpkin picking

Take the kids to a local farm and have them pick their own pumpkin. Not only do they get to be out in the fresh air but they also spend time walking and running around the field to find their perfect pumpkin. They will also see where those pumpkins grow.

Raking leaves

Make raking leaves a family activity. The entire family gets to be outside in the fresh air and everybody gets a small workout. To incorporate some fun for the kids hide a lollipop in one of the leave piles and have them search for it. You can also have them find a few very pretty leaves that can be pressed and preserved.

Enjoy your fall. It is a wonderful season.

How to Eat Healthy During the Holidays

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The holiday season can be a challenging time to make healthy food choices. With all the office parties, family celebrations, and abundance of cake, cookies, and pies, it is easy to see why the typical American gains weight between Thanksgiving and the New Year.

With food as the center piece for most holiday celebrations and social events, it is very hard to avoid, but with a little preparation and planning, you can still enjoy spreading the holiday cheer without spreading your waistline.

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Don’t go to a party hungry.

The hungrier you are, the faster you will eat. It is important to eat your typical breakfast, lunch, and snacks on the day of the party to avoid being famished when you arrive and therefore overeat.

Substitute traditional foods with healthy alternatives.

Most of the traditional holiday meals can be prepared in a healthier manner. For example, try our Low Carb Pumpkin Casserole (link to recipe) as an alternative to pumpkin pie.

Watch out for holiday spirits.

Alcoholic beverages can contain from 150 to 450 calories a glass. Limit your drinks to 1-2 glasses. The lower calorie, lower carb choices are dry wine, Bloody Mary’s, or spirits with diet mixers. Alcohol has 7 calories per gram (fat has 9 and protein has 4) and then is stored in the body as extra belly fat. Individuals who are overweight can gain weight more quickly when consuming alcohol.

Up Your Exercise.

Yes, you can bond with family over bread and wine, but you can also bond through a brisk walk or bike ride. Try to plan some holiday events around fitness such as entering the family into a 5K Holiday Fun Run, or walk together, or enroll in a fitness class together.

Plan Ahead.

Know what parties are you going to attend, what food you will be tempted by, what personal stressful triggers may drive you to eat, and make a plan on how you will deal with those situations. It is much easier to deal with difficult social eating situations if you already have a plan.

Practice conscious eating.

Most people tend to eat beyond their body’s physical hunger at holiday events simply because the food is there, it is good, and everyone else is doing it! To avoid over-eating, make one plate of food of the items you really want to eat. Sit down, and eat slowly. Chew and saver each bite. Set your fork down between bites and take your time. When you are finished eating, pop in a mint or a piece of gum to keep your mouth occupied and prevent having seconds.

Bring your own healthy dish to the party.

If you are not sure what you can eat when you get there, bring the food with you. Offering to bring a dish puts you in control. At least you know there is one healthy item on hand.