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5 Diet Tips for Weight Loss for Eating Potluck Foods

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Holiday season diet tips for weight loss for eating foods for potluck feasts. Reveals appetite control ideas at potluck dinners.

potluck

History of Potluck

Potluck began in 16th century England. It was food provided for an unexpected or uninvited guest. Families only had a single pot for cooking meals. The food provided to the unexpected or uninvited guest would be the luck of the pot, or potluck. Today a meal provided to a large group provided by each member of the group bringing a pot of food or a covered dish it is referred to as a potluck.

Holiday Season Potlucks

Organizations have holiday feasts for their members. Some are provided by potluck foods. These are tough situations for people on diets. During the holiday season you are open to an assortment of food and beverages. Many traditional holiday foods and drinks are unhealthy.

Eat Slowly

Eat slowly. This gives you the chance to chew your food thoroughly.. It will be easier to digest your food causing less stomach aches. Your digestive system will operate more efficiently storing less of the food as fat. The extra time will give the stomach the chance to communicate to the brain it is full. Plus you have less time at the table to eat more food.

Half Plate Rule

The half plate rule is to fill half of your plate with vegetables and fruit. This leaves less room for pastas, potatoes and high calorie holiday dishes, and meats. Look for lean meats such as turkey instead of salty hams, chicken soaked in gravy and sausages smothered in BBQ sauce.

Move Away From the Buffet Table

Do not sit near the buffet table. The tendency to graze is reduced when you are away from the food dishes. Wait 10 minutes or more before getting seconds.

Don’t Lead the Line at the Buffet Table

Drink a glass of water instead of getting near the front of the line at the buffet table. This leaves you with less time to overeat and less of an appetite from drinking water.

Don’t Drink Too Many Calories

Don’t drink the egg nog. One cup contains 343 calories and 20 grams of fat. Also pass on the hot chocolate with whipped cream which contains 222 calories and 12 grams of fat per cup. A 12 ounce can of coke has 140 calories, same size beer 146 calories. Go for an unsweetened tea.

If you think about it, there are many diet tips for weight loss you can do during the holiday season to prevent weight gain when eating potluck foods.

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:

fall

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.

Tips on Cold Weather Running

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Your alarm goes off a 6:00 AM; you jump out of bed to get ready for your run. You look out the window and notice that it’s snowed, the thermometer says its 35 degrees Fahrenheit outside. For a fleeting moment you think about postponing your run, but just for a second, the avid runner that you are won’t let you miss a day, unless of course there’s a blizzard.

While being dedicated to your sport is admirable, here are some tips on cold weather running from a personal fitness & nutrition trainer, you should know in order to avoid injury and have a safe run. You might also consider using the expert skills of personal fitness & nutrition trainer.

running

What to wear?

Layer when your run. When you layer you will be able to take clothes off if you become too warm, keeping you safe and just warm enough.

Be Seen?

Make sure you wear clothes that are noticeable especially if you’re running at night or in the snow.

What is too much?

Before you leave on your run if you feel very warm and comfy you are more than likely overdressed for your run.

What type of clothing?

Pick clothing that is made out of a moisture wick material. This will help keep you dry and warm and will also prevent irritation and chafing from sweating. It also minimizes loss of body heat.

Extremities?

Make sure to wear a hat and mittens, (gloves are fine, but mittens are warmer). Heat tends to escape quickly through the top of your head. Be sure to wear a hat to keep your ears war and the heat in. Be sure to wear mittens, this will help to avoid frost bite.

Hydrate?

Whether you realize this or not you need to drink fluids just as much in the winter as you do in the summer. You’re running and your body is working vigorously expending energy, you need to hydrate, whether its water or a sport drink throughout your workout.

Warm up?

Remember to stretch before and during your run. Loosening up your muscles before you run raises your body heat helping to avoid injury.

Fuel?

Running on an empty stomach is like driving your car on a long trip without any gas. You need fuel for energy to have a great run. It’s best to eat simple fruit a couple of hours before your run. Simple sugars are easily digestible and change to fuel rapidly.

Now that you know the tips on cold weather running here’s something else recommended by a personal fitness & nutrition trainer Dallas you might like to know. Have you ever felt a sharp pain in your throat when you were running? This is caused by cold air hitting your lungs when you breathe: it doesn’t have time to warm up. You can help eliminate this by breathing through your nose. (This is also a good technique to learn whenever you run.) This technique will not eliminate, but will help decrease the painful sensation in your throat.

One more thing, try running in the middle of the day if you can, it’s the warmest part of the day when it’s winter. Follow these tips for cold weather running, use your common sense, keep warm, and have a safe run.

 

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.

holiday

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.

How to Have Better Breathing and Healthier Lungs in This Fall Season

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Ah the time of year again where the leaves change color, the air gets cooler, and the winter season is just a few weeks away. If you just read this and see these things happening outside then obviously you don’t live in Southern California.

Out here the leaves stay the same, the days get hotter and the Santa Ana winds return. We have seen this just recently and have seen the horrible affects of the wind with the recent wildfires, but what maybe isn’t seen to everyone but felt by a lot is the toll this wind, heat and lack of humidity is doing to people’s allergies and lungs.

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Most of us either have or know people who have been coughing, sneezing, stuffy, constantly trying to relieve their dry throat, having more and more asthma attacks and just generally feeling pretty miserable. It’s no fun to be feeling this way, and we can expect just more of these days to come, but what can we do to help alleviate the symptoms and possibly prevent them?

 

Now all you people who aren’t in Southern California don’t stop reading, these tips are great for anyone suffering from similar symptoms; hopefully they will relieve your allergies and make for better breathing and healthier lungs.

First of all take care of any problems you may have indoors in your home.

  • Replace sheets and pillow cases with those that help to prevent dust mites from escaping the bedding and wash these bedding weekly in hot water.
  • Make sure and keep your rooms free from clutter and vacuum and dust regularly.
  • Try to avoid going outside during high pollen count or very windy days; most weather reports now include a pollen count that can be a good guide to when you should avoid outside air as much as you can.
  • Especially avoid exercise during these days, replace your routine with things that you can do in your home.
  • Make sure and keep your windows closed during these days, don’t want to bring inside the air we are avoiding outside.
  • Use saline eye and nose drops to keep your eyes and nose moist during days of very low humidity, drink plenty of water and if needed use over the counter antihistamines or decongestants.

Following these tips can dramatically help relieve your allergies and help you to have a healthy and happy fall season.

Diet Plan Questions Answered

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What is the best diet plan? Usually when we talk about a diet plan for good health, we quickly think it has to be a balanced diet. However, a weight loss diet plan doesn’t necessarily have to be balanced, but it does have to be healthy. So if you are looking to drop some pounds, then you need to follow a healthy diet.

Proteins, carbs, and fat all play roles in forming a healthy diet. You just need to be careful how much of each one you include in your plan. There should be plenty of proteins, a small amount of carbs, and a fractional amount of fats.

diet plan

When trying to lose weight, most people prefer to stay away from fats altogether, but this doesn’t always work for everyone. Your diet plan should also have a good amount of vitamins, minerals, and other supplements to keep you in good health and to help you lose weight fast.

Balanced Diet Plan vs. Healthy Diet Plan

There is some question as to whether balanced diet plans are good for someone who is trying to lose weight. You see, a balanced diet includes every form of food (and a large amount of these foods) in order to give your body all it’s needed nutrients.

However, some of these foods are counter-productive when trying to lose weight fast and so should not be included in your diet. This is why a healthy diet is more important than a balanced diet when trying to lose weight and burn fat. When eating a healthy diet, you are tailoring your plan to your own personal needs.

What is the best healthy diet plan for weight loss?

FRUITS AND VEGGIES

Vegetables and fruits contain small amounts of salt, cholesterol, calories, and are low in fat. Fruits also have good amounts of anti-oxidants like vitamins A, C, and E.

MILK AND DAIRY PRODUCTS

The myth that you should not eat dairy products while trying to lose weight is just that, a myth! There are plenty of non-fat and low sugar milk and ice cream alternatives in this day and age.

Dairy is our main source of calcium and a high-quality source of protein. Dairy also contains potassium, riboflavin, niacin, vitamin A, phosphorous, vitamin D, and vitamin B-12. Our bodies need these vitamins and minerals to survive and so we can’t afford to cut out dairy products altogether. Eat dairy in moderation and choose the non-fat or low sugar alternatives.

BREADS, CEREALS, AND POTATOES

Carbs, carbs, carbs! Carbs are an ideal source of energy when trying to lose weight. This energy is easier to burn off compared to fat so again, you do not want to cut carbohydrates out of your diet completely. Moderation is key!

Corn, beans, rice, cereals, and potatoes are all examples of grains and carbohydrates. They are rich in B-vitamins and should be included in a healthy diet.

MEAT AND FISH

Lean meat, like chicken, and fish are awesome for losing weight fast. They are low in cholesterol. Just don’t ruin them by frying them in butter or vegetable oil; this will add unnecessary fats and will sabotage your healthy diet plan.

The Best Diet Plan Is to Develop the Best Lifestyle Habits

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People are always looking for short cuts. They’re all looking for “the one” – the quickest, the cheapest, and the most efficient diet plans. When people browse for different diet products, they automatically look for what makes this particular diet fad “different” from the rest. They keep on looking for what makes a particular diet “special.” This is the wrong approach.

It doesn’t take a genius to come up with a good diet plan. Don’t look for what makes a diet “different,” look for what it has in common with every other diet plan you’ve seen. Stop looking for the best diet plan. Any diet plan will work as long as there is an emphasis on consistency and the formation of correct habits. As long as you incorporate healthy lifestyle habits into your diet plan, weight management will never be a problem.

diet plans

1. Make daily exercise part of your way of life.

A person who regularly engages in physical activities of any kind rarely has trouble with weight management. Forget the best diet plan. Just make a daily plan that includes a lot of physical activity. You’d be surprised how much weight you can lose from having a daily habit of jogging. If you’re not a fan of jogging, there are other activities you can engage in like swimming, working out, or learning a martial art. The primary cause of weight problems is a lack of physical activity. You can eliminate your weight problems quickly just by making physical activity a part of your daily routine.

2. Eat whatever you want.

One of the most common reasons why people give up on their diet plans is because some diets demand a lot from an individual. If a diet tells you not to eat your favorite food, it’s only a matter of time before you give up on it. A lot of people all over the world are able to achieve a certain level of weight management regardless of what they eat. The secret is in portion control. When you’re having weight problems, you’re obviously eating too much. If this is the problem you’re having, then eat less. You don’t need the best diet plan to realize that you need to eat less to lose weight. Find ways to control the portions you eat and you will lose weight. One tactic that has worked wonders for many is to use smaller plates. If you have a habit of filling your plate, make your plates smaller so you would eat less.

3. Do things manually.

Technology has provided individuals today with the tools to do almost everything from home. We can shop from home, work from home, and keep in touch with friends from home. Unfortunately, all these benefits have also drastically reduced the average person’s tolerance for physical activity. One reason why a lot of people are having so much trouble with weight management is because they’re not used to physical activity. Even the best diet plan isn’t going to work if your daily physical activity is limited to typing on a keyboard.

4. Drink water.

There are several reasons why drinking water can help you with weight management. Water makes you feel full. Drinking water often can reduce your appetite, control the amount of food you eat, flush out the toxins from your body, and hydrate your body after workouts. One way to maintain optimum health is to drink plenty of water. Maybe the best diet plan is simply to drink plenty of water.

5. Eat right.

You don’t need the best diet plan to realize that including fruits and vegetables in your diet is good for you. Weight management problems are often caused by unhealthy diets. If your diet consists mostly of fat and sodium, chances are the food you’re eating is making you gain weight. It’s simple really. If you want to be able to manage your weight, don’t eat food that will make it difficult for you to manage your weight. You can always prepare your favorite foods with alternative ingredients. If you’re craving for a burger, find a vegan alternative. If you want pasta, use seafood instead of meat for the sauce. At the end of the day, your weight is the result of the little decisions you make every day.

There is no such thing as the best diet plan. People are different. We all have different bodies, different DNA. What works for one individual may not work for another. In fact, many of the cardinal rules the most popular diets promote – reducing carbohydrates, counting calories, going on juice fasts, eating apples exclusively – are unnecessary as long as you know the basics of weight management. Stop looking for drastic, unsustainable, inefficient weight loss plans and just try to live a healthy life.

Women Working Out in the Weight Room

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Some women have a fear of the weight room at their gym. Many women and personal trainers as well believe that if a woman works out in the weight room they will end up with a bulky manly physique. Myths like this are giving resistance training a bad name.

As personal trainers we have to remember that men and women are physiologically different. Men in fact increase muscle mass due to testosterone. While it is true that women also secrete and deliver testosterone just like men do, women do it at slower rates and much less volume.

women

This slower and lower dose of testosterone allows women to build a more tone and lean muscle while also increasing metabolism to aid in weight loss. Most women start an exercise program to lose weight and look better, but there is more to it than this. Resistance training has many benefits that will help women’s health, both now and in the future. Looking good is great, but exercise can do so much more for a women’s long-term health. Resistance training may also decrease day-to-day stresses from our fast paced lifestyles.

Stress is a very dangerous and often overlooked factor that can lead to decreased motivation and eventual increase in body fat. Studies have shown that proper exercise can cut stress dramatically. Another often overlooked health issue for women is bone mineral density (BMD). Because of a higher level of estrogen, women are at a higher risk of low bone mineral density than men. A consistent resistance training program can increase BMD in women and dramatically reduce the possibility of osteopenia and/or osteoporosis. A well planned resistance training program can also help posture, balance, flexibility and stability for all ages. These are all very important daily and long-term health.

Cardio vs. Weight Training

Anaerobic exercise may lead to to an increase of metabolism, but aerobic exercise is important too. Aerobic training is very important for the cardiovascular system (“heart health”). Some people have trouble combining cardio and resistance training. First, if the trainee wants to increase power and strength than including cardio exercises can make all the difference. This is because of an increase in the muscle capillary density, increased number of mitochondria, and a possible change in fiber type.

Additionally, if a trainee that wants to increase their aerobic power can do this by combining both cardio workouts with resistance training. This will allow for an increase in aerobic power due to an increase in VO^2 Max. VO^2 Max is the amount of oxygen exchange within a muscle for adequately supplying and keeping the muscle cells functioning properly.

For weight management and exercise in general, the goal is to combine both types of exercise by using circuit training. Circuit training will allow a trainee to increase their aerobic and anaerobic power by incorporating moderate to high intensity exercises with resistance training. This will keep your heart rate up and increase your metabolic rate.

Resistance Training Program Design For Women

A proper program design is specific to the person being trained. Each trainee will begin at different levels based on their condition, so a custom tailored exercise program is very important. Each exercise program should begin with some sort of active warm-up regime to help stimulate proper muscle activation for your workout.

To circuit train effectively, three to four multi-muscle, functional workouts are grouped together to optimize your heart rate and aerobic and anaerobic power output. Between 2 to 4 sets and 10 to 15 reps of approximately 3 or 4 exercises are performed in a continuous cycle with little rest (30 seconds to 1 minute after completing each cycle of the 3 to 4 exercises).

Each group of three to four exercises may primarily target different areas of the body. After the warm-up, the first group of exercises may focus on legs. The second group may focus on the upper body, and the third may focus on the core muscles. This exercise structure can help save time and effort with a busy schedule and may also maximize overall fitness results. Ending each workout with a form of static stretching may also be a good idea. Static stretching after exercise can keep the joints from getting too tight.