Tuesday's Tips: 23

Try and make small adjustments to your day to get a little extra exercise in. For instance: -If you live close enough to walk to the store and you have the time, then go for it. I love to either stick my kids in the double jogger or in the bike trailer and head out to get what I need. If I need to get a lot of stuff, then I'll go ahead and drive, but I'll park as far away from the door as I can. -If I'm not in a huge hurry, I'll take the stairs instead of the elevator when the opportunity presents itself. -If the weather is nice and your car needs a good wash down then throw on some get-wet clothes and start scrubbing. My kids LOVE helping me wash our cars, and we all get a little exercise in too. :) I'd love to hear any other examples that occur to you too. Feel free to pass them along!

Tuesday's Tips: 22

Today's tip is: Try Something New!

I don't use a lot of Cow's Milk because the men in my life have big issues digesting it. I use a lot of alternatives, and honestly, when I haven't used Cow's Milk for myself for a few days, I notice that I'm less congested, and other things work better.

I use a lot of Milk alternatives like: Coconut Milk, Rice Milk, Oat Milk, Soy Milk (sparingly), Hazelnut Milk, and Almond Milk.

My friend Melissa introduced me to a recipe for making your own Almond Milk, and I can't wait to try it out!

Here's the link: How To Make Almond Milk

I think Almond Milk is delicious. Do you have something healthy and new that you're willing to try?

Tuesday's Tips: 21

I don't eat much sugar (besides fruit), but lately, due to Valentines and other celebrations, I've eaten a LOT more than I normally would. Anyway, today I ate one of the chocolates that my husband gave me for Valentines and I immediately noticed a shift in my mood; I got angry for almost no reason, and 20 minutes later I felt extremely depressed. That's when it hit me, it's true when they say that sugar can really have an effect on your attitude.

Tip: If you're prone to feeling down, avoid sugar.

(Other things that might help include: Going to sleep at the same time every night, Getting up at the same time every morning, Incorporating regular exercise, and Making healthier food choices.)

Saturday's Suggestion: Find alternatives to Fructose

The health trends in society come and go. RIght now it's all about something's 'glycemic index' levels. Since fructose has the lowest glycemic index levels, people think that that's how they should sweeten stuff. However, if you're trying to lose weight you might consider the following:

‎"The medical profession thinks fructose is better for diabetics than sugar," says Meira Field, PhD, a research chemist at United States Department of Agriculture, "but every cell in the body can metabolize glucose. However, all fructose must be metabolized in the liver. The livers of the rats on the high-fructose diet looked like the livers of alcoholics, plugged with fat and cirrhotic."[59] While a few other tissues (e.g., sperm cells[60] and some intestinal cells) do use fructose directly, fructose is almost entirely metabolized in the liver.[59]
"When fructose reaches the liver," says Dr. William J. Whelan, a biochemist at the University of Miami School of Medicine, "the liver goes bananas and stops everything else to metabolize the fructose." Eating fructose instead of glucose results in lower circulating insulin and leptin levels, and higher ghrelin levels after the meal.[61] Since leptin and insulin decrease appetite and ghrelin increases appetite, some researchers suspect that eating large amounts of fructose increases the likelihood of weight gain.[62]
"Excessive fructose consumption is also believed to contribute to the development of non-alcoholic fatty liver disease."

Source: http://en.wikipedia.org/wiki/Fructose

I think it's important that people increase their education. Never stop learning, always question what you hear. I believe that fructose in moderation as it comes naturally as part of fruit is a good thing. However, if you want to bake something sweet, and feel full and satisfied afterward, you might want to consider using something with a higher glycemic index, like old-fashioned corn syrup which contains no fructose.

Tuesday's Tips: 20

When choosing which color of dinner plates to buy, go for white. According to 'The Doctors', some studies show that people who eat off of white plates eat less than people who eat off of plates that have color. The contrast tricks the eye into thinking you've eaten more than you have. :)

Tuesday's Tips: 19

Today's tip is simple: Use smaller plates. When you use a smaller plate, it makes the food look like there's a lot more, and you're more likely to eat less and be satisfied with it. Portion control is a lost art, but let's find it again. :)

Tuesday's Tips: 18

Today's tip is simple, but it's something I do all the time.... Wiggle/ Fidget/ Stay moving! I don't know about you, but sometimes standing in line at the grocery store can take a while. So, when I'm in line I do calf raises, or other exercises that move me up and down and won't bump me into anyone. Sometimes I get funny looks, but I really don't care because I think "at least I'm burning more calories than you" hehe. Anyway, unless you're somewhere where it's really imperative to stand still, I wouldn't. While watching your kids play at the park, do squats, lunges, plies, calf raises, jumping jacks, pushups... just take advantage of every chance you can to get a little extra exercise in. :)

Fitness PHAT Fridays: 1

Today I find myself frustrated. I was able to keep my weight at 140 for 8 months and then once my husband comes home, We take 4 weeks of vacation and somehow I managed to gain 7 pounds. :( Well, that being said, I've been trying to lose those 7 pounds ever since, and I've been failing miserably. I actually gained another couple of pounds for a couple of weeks, and then I dropped them again, but I consistantly see the scale average right around 147. The problem is, when you're thin, 7 pounds really makes a BIG difference on the way things look on you. It's the difference between a size 4 and a size 6. All the size 4 clothes I bought still fit, but I look like I SQUEEZED into them and that's NEVER flattering. SOOOO, today I'm saying enough is ENOUGH! I'm starting to blog again to help keep myself motivated and I want to invite anyone who wants to join me on my quest once again to begin today. Here are the assignments for the week (they might sounds familiar, but I'm modifying them slightly):

1. Take your measurements:
(Since the scale is driving me NUTS, I'm going to focus on my inches once again, and we'll see if the pounds drop or not.)

2. Find a Large water bottle... i.e. 32 oz. and try to fill it a drink it all twice a day... throughout the day. TIP: Don't drink your calories. I drink only water 95% of the time. When I do drink something else, it's normally for a special occasion.

3. Get in at least 20 minutes of cardio work everyday (except Sunday for me). Figure out how hard you're pushing yourself through perceived exertion meaning, you should be pushing yourself hard enough where you can still breathe, but maintaining a regular conversation would be difficult.

4. Strength Training: Get a set of resistance bands, unlike weights, you can't cheat. Do 2 sets of 15 each every other day. I do legs one day, arms the next.

Arms:
Bicep Curls
Hammer Curls (Elbow next to head, bend hand down behind then straight up to the sky)
Shoulder Press
Rear Shoulder LIfts

Source: leehayward.com via Bonnie-Jean on Pinterest

Wing Beats (Like a bird, you raise your arms up and out to the side, then lower back down)
Elbows-In Pushups (Hands shoulder width apart, elbows pinned near sides, push up. Beginner: Lean against the wall, Medium: pushups on your knees, Hard: Back and legs straight)

Legs:
Squats (Back straight, butt out by bending at waist) http://www.youtube.com/watch?v=xDdSZmWNYQI
Lunges Forward and Back
Plies (squats with toes pointed out to the sides, bending legs apart)

Abs while Standing:
Side bends ( 1 minute)
Waist Rotation ( 1 min)
Elbow to Opposite Knee (1 min)

Bonus:
Finally, for those of you extra motivated, here's another cool chart you can incorporate. http://cdn.imgfave.com/image_cache/1300061101139208.jpeg

Tuesday's Tips: 17

If you're feeling hungry, but you don't want to eat because you'll go over your calorie allowance. Eat a small amount of something you really don't like, and it might kill your appetite. Works for me. :)

Tuesday's Tips: 16

Do you want to eat fewer calories without realizing it? (Meaning you still feel full by the end of a meal but you've eaten less). Well, to accomplish this, start your meal out with a broth-based soup. I found this interesting article that describes what I mean a little more clearly.

Tuesday's Tips: 15

Today's tip is how to CALCULATE the CALORIES you need to reach/maintain your ideal weight. There are some variables depending on your activity level, but here's the basic rule for most people.
Take the Weight you want to be and divide it by 2.2, this gives you your weight in Kilograms (Kg.). Then take that number (Kg.) and multiply it by 25 if you're female and 30 if you're a male.

Examples:

A woman wants to weigh 150 lbs.
150 / 2.2 = 68.18
68.18 x 25 = 1704.5.
To maintain the weight of 150 lbs. A woman should eat about 1700 calories each day.

A man wants to weigh 170 lbs.
170 / 2.2 = 77.27
77.27 x 30 = 2318.1
To maintain the weight of 170 lbs a man should eat about 2300 calories each day.

Now it's your turn.
Females:
W / 2.2 = Kg.
Kg. x 25 = Calorie allowance

Males:
W / 2.2 = Kg.
Kg. x 30 = Calorie allowance

If you don't understand calories, you can click here to read a post I wrote about your calorie bank.

Tuesday's Tips: 14

There are some things that I enjoy eating that I won't give up. I really like Peanut Butter. I don't eat it as much as I used to, but I still enjoy it occasionally. The bummer part is for 2 Tbsp of Peanut Butter you get 190 calories and 145 of those are FAT. :( I love all the flavor but not the calories. Well, the other day I was wandering around the grocery store and I came across an awesome product that I have fallen in love with (figuratively speaking of course *shifting eyes back and forth*)
Anyway, it's called PB2, it's a powdered peanut butter. I know it sounds a little weird, but basically it's just roasted peanuts that were pressed so most of the oil is removed. Anyway, the only ingredients in it are roasted peanuts, sugar and salt. The best part is 2 Tbsp of PB2 is 45 calories, and 13 of those are fat. (There's also 5 g protein per serving!) You can mix it with whatever liquid you like, or just add the powder to stuff like Thai dishes. The flavor is amazing and I don't feel guilty for eating it. Click HERE to see more information about it. They also have CHOCOLATE PB2... I'm going to order some of that and I'll let you know what I think. :)

Tip: Find healthier alternatives to some of your favorite naughty foods. :)

Tuesday's Tips: 13

Avoid Trigger Foods!

What are trigger foods? Well, they are the foods that once you start eating you can't stop. I have a few like: Nutella, Nobake-Cookies (which i make on rare occasions), Marshmallow Creme, Sun Chips... etc. You get the idea.

Anyway, today's tip spawns from my lack of control with a new food that I must add to my 'DO NOT BUY' list.... Quaker HONEY GRAHAM 'Oh's' Cereal....
YUM, but AHHHHH.... do you want to hear something pathetic and that might come as a shock to you? I bought a box yesterday thinking that it'd be fun to have a bowl as a dessert after the kids were in bed. I ate 1/2 the BOX!!!! :( Crazy, isn't it? Anyway, this delectable cereal is one of my Trigger foods that can induce binge eating, so I will no longer allow myself the privilege of buying it. Instead, when I go to the grocery store, I will allow myself the one longing look at it, as I've done for a couple of months now with my Nutella, and then I will pass it by and move onto foods that aren't addictive.

Good luck! :)

Saturday's Suggestion

If you have a recipe that calls for Brown rice, consider using Bulgar Wheat instead. I found this great website that talks all about Bulgar wheat and it's properties. It has more fiber and fewer calories. Just a thought. :)

Tuesday's Tips: 12

Make a dinner Calendar. If you fill out a dinner Calendar then you can compile a shopping list of things you need and you're less likely to load your shopping basket with junk food. It's not hard to create a dinner calendar, just make a list of somewhat healthy/healthy meals, then break them into categories and then assign one of those categories to a specific day of the week.

Example: Mondays= Italian, Tuesday= Asian.... etc.

Under Italian:
Whole wheat Spaghetti with Salad,
Homemade Pizza on Whole Wheat crust with Salad... etc.

Even better, if you use a blank calendar like this one, you can print off two, fill them up, leave the dates blank, and then just alternate them for whatever month. Obviously you can substitute what you want for special occasions etc., but at least this way if you're too tired to try and figure out what to make for dinner, the decision is already made for you. :)

Tuesday's Tips: 11

Here we are, approaching a New Year and the time when everyone makes resolutions. The question is, do you actually remember what your resolutions are and do you keep them? I manage to do well on some of them, but honestly, most of the time my resolutions are unrealistic.... sooooo....

Tip: Set REALISTIC health goals for yourself.
If you need to lose 50 lbs., then say "I can lose a pound a week." If you do better than that great, but the point is 1 pound a week is much easier to attain than 10 lbs. a week. I was realistic with my weightloss goals and I managed to lose 30 pounds in 4 1/2 months.

You can do it! And, if any of you want me to help cheer you on, just drop me a note, and I'll gladly help in any way I can. :)

Tuesday's Tips: 10

Got a sweet tooth, but want something that won't cause your calorie bank account to charge you overdraft fees? Try chewing some yummy gum. I've heard that the Extra desserts gum is good so I'm going to pick some up next time I get to the store.

Thoughts for Thursday: 4

Body Health Thought: Multi-Vitamins. Since not everyone is perfect at eating a well balanced diet and/or has aversions to specific foods that could give you the essential nutrients and vitamins you need, it's important to take a multi-vitamin. Just make sure you're taking the appropriate vitamin for you. Children's, Women's, Men's and Senior's Vitamins are not the same. Having a good balance of Vitamins and Minerals in your life can really increase your energy and help boost your immune system.

Brain Health Thought: Multi-Vitamins.... hehe.... see a pattern? Anyway, since multi-vitamins can help you have the energy you need, then they help with your brain power. I don't know about you, but I can think a lot more clearly when I have energy, and also my memory seems to like me a lot more.

Tuesday's Tips: 9

I like to veg in front of the TV or read a good book after I've put my children to bed. A couple of years ago, I always kept naughty snacks like trail mix and chocolate chips handy. However, after I started ballooning out, I realized that I was eating way too much junk and calories that way, so I stopped. Now if I want a snack, I pop some popcorn, put the amount I want in a bowl and sit down. I leave the bag on the counter in the kitchen so if I really want more I have to physically get up and refill my bowl. I also find that keeping baby carrots, sliced cucumbers and/or celery sticks handy gives me more choices on guilt free snacks to fill my bowl.

Tip:
DON'T keep junk food near the your lounging spot!

Keeping bad food within an arm's reach makes it way too easy to give in to a whim of indulgence and overeat. If you absolutely must have something naughty, put a little in a bowl, and limit yourself to that amount.

Tuesday's Tips: 8

Before you eat, drink a GIANT glass of water! My friend Jenni reminded me of this lovely tip the other day, and I wanted to refresh the memories of others too. If you haven't heard it before, you should give it a try, it does make it easier to watch your portion size. :)