Hey! Hey!! HAPPY Thursday :D
How are you doing? Are you having a FITastic week?! Does it feel like it was just Monday a few hours ago...lol?!! This week is going at lightning speed for me :D There's stuff to be done and not enough hours in a day! That said, I'm sooo ready for longer days and shorter nights!! Yeap...lol!!!
Today's post is on GOOD EATING. I'm going to fuel you up on information about food. Remember...sometimes the best tools for fitness can be found in the kitchen. Lets make this our healthiest March yet :)
What's stocked in your refrigerator?!! I wish mine looked like a refrigerator in a fitness magazine filled only with healthy food...lol :D Really, mine isn't all that bad but there's always room for improvement! The following are a few items that can turn your fridge into a more healthy AND slim one!!
- LEAFY GREENS AND VEGGIES: Loaded with nutrients and low in calories. These are a slim-down staple.
- BEANS: A versatile source of filling fiber.
- EGGS: Great for breakfast (or any meal), with plenty of protein to curb cravings.
- MILK: 1% milk. Its protein can keep you feeling full longer.
- YOGURT: Its probiotics may help you lose weight.
- JUICE: 100% fruit juice. To get the sweet flavor with fewer calories, add just a splash to water.
- NUTS AND NUT BUTTERS: Both snacks stave off hunger.
- MEAT: Lunch meats like turkey and lean roast beef.
- TORTILLAS: A fun alternative to bread!
- FRUIT: Keeping fruit visible makes a healthy snack anytime.
- WATER: H2O is ALWAYS a smart choice!
- HUMMUS: Keep a tub on hand. Good with carrots.
- MAYONNAISE: Go for low-fat mayo rather then the low-cholesterol kind. Regular mayo doesn't have a lot of cholesterol to begin with but it does have a great deal of fat.
- SALAD DRESSING: Your healthiest bottled-dressing options are vinaigrettes made with olive oil.
- FREEZER: Stock it FULL of frozen fruits and veggies!
People who've lost significant weight say home cooking is key. It lets you control the sugar, salt, and fat content. Eating out can still be a celebration but having MORE meals at home will help keep the pounds away!
Take the above list with you next time you go grocery shopping and fill your cart with these healthy staples!!
At Canyon Ranch (the award-winning wellness spa resort located in Lenox, MA and Tucson, AZ), guests learn a new way to approach food for slimness, health, and taste!
The following 5 rules can get you started!!
1. KNOW YOURSELF.
The reason this rule comes before all the others? Self-awareness is a key factor in weight loss that everyone needs to consider, says Dedhia, who joined the Canyon Ranch team after serving as a staff physician at the Johns Hopkins Weight Management Center. Once you know what caused the pounds to creep on in the first place, you can do something about them. Dedhia asks: "What are your eating habits? What drives your food choices--physical hunger or emotions or stress? What foods do you tend to overeat?"
Experts say the gold standard self-check tool is a food journal. Keep 1 for a least a week, "writing down everything you eat, including the times, and what was going on for you before you started munching," Dedhia says. "Was your tummy growling? Were you anxious? Are you always grabbing things on the run, or do you plan ahead?" If this seems like too much work, consider snapping a picture of everything you eat and taking a look at it at the end of the day. It's difficult to have food amnesia when the evidence is right there in front of you in photo form.
Perhaps you'll find that you have certain "trigger foods." For example, if you notice that eating something sweet only sets off more sugar cravings and nibbling, starting the day with a sugary muffin--even if it's low-fat--is a mistake. Be honest with yourself, and choose foods based on your personality and patterns.
2. BE A VP (Volume Produce) PERSON.
Two leaves of lettuce on your sandwich or a couple of strawberries in your morning cereal bowl aren't going to cut it. At Canyon Ranch, the experts recommend at least 8 to 10 servings of fruits and vegetables each day, or about 4 cups worth. When you're loading up on produce, which is packed with filling fiber, it's difficult to overeat the stuff that leads to weight gain, says Jenny Flora, a nutritionist at the spa resort. A serving is 1 piece of fruit or a half cup of vegetables--so if you make 1 meal each day a salad with lots of greens and your favorite veggies and you add a piece of fruit to your breakfast and afternoon snack, you're doing the VP thing.
3. USE THE LESS IS MORE MANTRA.
Less-processed foods--those with fewer ingredients--are generally the best fuel you can give your body. Think about it: Whole foods (tomatoes! chicken! almonds!) have just 1 ingredient. On the other hand, most of the packaged stuff that packs on pounds--potato chips, pie, pudding--requires a list, often of things you can't pronounce. When it comes to the number of ingredients, ask yourself: How low can I go?
4. PORTION LIKE A PRO.
One way people trip up when they're trying to lose weight is by "giving themselves license to eat as much of something as they want because it's good for them," says Dedhia. Consider extra-virgin olive oil, for example. Yes, it's true that foods rich in monounsaturated fats like EVOO are healthier then foods full of saturated and trans fats, but a 3-tablespoon pour on your lunchtime salad adds an extra 360 calories.
5. TAKE IT SLOW.
Many of us rush through and inhale what's on our plate. "But if you pace yourself and really chew every bite, you'll give your body a chance for the fullness signals to kick in before you overeat, and you may have an easier time slimming down," says Flora.
To make lasting changes to your body, you need a way of eating that you can sustain over the long haul. The above food changes and habits are meant to stick.
If weight-loss is your goal, the guidelines will help you slim down! Not just a quick-fix, but for the rest of your life!! BRING IT ON!!!
Do you have any comments or suggestions about this post? If so, don't be shy!! :D
See you right back here soon!! Bye!!!
Pamela Stewart, NASM Certified Personal Trainer and Weight Loss Specialist