Some hints for having a healthy Thanksgiving Day!
Have a light healthy breakfast.
Get out and take a bike ride, walk or a run.
Drink plenty of water.
If you are eating late in the day, have a lite lunch so you don't find yourself so hungry at dinner that you "pig" out.
Again, drink plenty of water. It helps to curb the appetite as well as keeping you hydrated.
Limit your alcohol....remember even a glass of wine can have up to 175 calories per 6 oz. glass.
Use a smaller plate; it helps to limit portions.
Keep foods separate on your plate, i.e. don't let them touch each other. (It's a great way to keep the portions small).
If those desserts look appetizing, have a tiny piece of each. Stay away from the gravies, whipped cream, buttery and cheesy sauces.
After dinner, get out and walk, walk, walk. Don't get caught up in being a couch potato.
Remember you can't work off a bad diet!!
Showing posts with label Diet tips; healthy eating. Show all posts
Showing posts with label Diet tips; healthy eating. Show all posts
Monday, November 21, 2011
Tuesday, November 8, 2011
It's a Lifestyle Change!!
Magazines and commercials make losing weight seem effortless. If you really believed those infomercials you would be working out 10 minutes a day on a seemingly effortless piece of expensive equipment and "bam" you'd have perfect abs, drop 50 pounds in six weeks! IT DOESN'T HAPPEN THAT WAY!!
You have to realize it's a lifestyle change. Your lifestyle and your mindset are so important. Those are the things which help you to live your life. In other words what life choices you make and those choices include, but are not limited to: not smoking, being aware of what foods you eat and exercise. Take a moment and think about and then write down how much time you spend doing the following:
o Sitting at a desk
o Sitting in a car
o Sitting in front of the TV
o Sitting in front of a computer
o Smoking
o Eating out at restaurants
o Making bad food choices (eating fast food or junk food)
o Drinking alcohol
o Being sleep deprived.
Be honest, be aware. Now, think about how much time you spend:
o Being active (taking the stairs, walking instead of driving, cleaning, gardening).
o Doing some type of cardiovascular exercise.
o Strength training.
o Preparing your own meals and snacks (eating whole grains, fruits, and vegetables).
o Reading food labels.
o Dealing with stress in a healthy way. (Yoga, meditation, taking time for quite time, spending quality time with friends).
o Getting enough sleep.
o Taking time for YOU!
As humans we like routines...so much so we often keep doing the same things even when we know they aren't good for us. Changing bad habits is a difficult process and takes so much more effort than starting something new. But changing those habits is the first step on your road to a healthier lifestyle and a new you!
One of the first steps to this new lifestyle is changing your mindset. You have to "Want" to be healthier. And it's about being healthy! Getting that bikini or buff body is great but you must do it in a healthy way without crash diets or stimulants. One of the first steps is to make a daily food log; write down everything you eat or drink (no cheating)!! And at the end of a week carefully go through your log; you'll be surprised how many things on that log you will see which were not healthy choices.
There are many on line sites which can help you keep track of your caloric intake. You'll be surprised at how quickly those calories add up, especially if you're not working them off through exercise. Being aware of what you are putting into your body is your first step in creating a healthy lifestyle!
You have to realize it's a lifestyle change. Your lifestyle and your mindset are so important. Those are the things which help you to live your life. In other words what life choices you make and those choices include, but are not limited to: not smoking, being aware of what foods you eat and exercise. Take a moment and think about and then write down how much time you spend doing the following:
o Sitting at a desk
o Sitting in a car
o Sitting in front of the TV
o Sitting in front of a computer
o Smoking
o Eating out at restaurants
o Making bad food choices (eating fast food or junk food)
o Drinking alcohol
o Being sleep deprived.
Be honest, be aware. Now, think about how much time you spend:
o Being active (taking the stairs, walking instead of driving, cleaning, gardening).
o Doing some type of cardiovascular exercise.
o Strength training.
o Preparing your own meals and snacks (eating whole grains, fruits, and vegetables).
o Reading food labels.
o Dealing with stress in a healthy way. (Yoga, meditation, taking time for quite time, spending quality time with friends).
o Getting enough sleep.
o Taking time for YOU!
As humans we like routines...so much so we often keep doing the same things even when we know they aren't good for us. Changing bad habits is a difficult process and takes so much more effort than starting something new. But changing those habits is the first step on your road to a healthier lifestyle and a new you!
One of the first steps to this new lifestyle is changing your mindset. You have to "Want" to be healthier. And it's about being healthy! Getting that bikini or buff body is great but you must do it in a healthy way without crash diets or stimulants. One of the first steps is to make a daily food log; write down everything you eat or drink (no cheating)!! And at the end of a week carefully go through your log; you'll be surprised how many things on that log you will see which were not healthy choices.
There are many on line sites which can help you keep track of your caloric intake. You'll be surprised at how quickly those calories add up, especially if you're not working them off through exercise. Being aware of what you are putting into your body is your first step in creating a healthy lifestyle!
Thursday, June 3, 2010
Tips to Target that Belly Fat
"Belly Fat" seems to be one of the most talked about areas of the body. One thing to remember it's fat! Some of us seem to hold it more than others, but it's still fat. And to lose that fat you must think about your diet!
Again, it's about calories consumed and your energy output!! Yesterday I wrote about changing up your routine to shock your body into working harder. Below are a few diet tips for helping your body burn fat.
Sugar intake, the biggest "no, no". Please read labels! There is hidden sugar in so much of what we consume; soft drinks, flavored water, lattes, frozen drinks (both alcohol and coffee bar favorites), condensed milk and energy bars.
Add to you daily supplement regime at least 1000 mg per day of Calcium with meals, 500 - 2000 mg of Vitamin C. (These have been proven to help the body burn fat!)
Stay hydrated. Aim to consume one gallon of water per day. It speeds the metabolism, helps reduce hunger and flushes the body of toxins.
Low fat dairy products have been shown to boost fat loss. Low fat Greek Yogurt, milk and cottage cheese are excellent choices.
Olive oil, avocados, walnuts, peanut butter (without sugar and other additives) are all healthy fats and should not be avoided.
Up your protein with lean chicken, fish, especially salmon.
Fresh veggies are becoming plentiful, but stay away from the dips, butter, dressings loaded with mayonnaise, various oils and sugars.
Green tea - 4-6 cups of glasses a day. Do not add sugar or milk!!
I can't emphasize enough to read labels and be aware of what you are putting in your body!!!!
Again, it's about calories consumed and your energy output!! Yesterday I wrote about changing up your routine to shock your body into working harder. Below are a few diet tips for helping your body burn fat.
Sugar intake, the biggest "no, no". Please read labels! There is hidden sugar in so much of what we consume; soft drinks, flavored water, lattes, frozen drinks (both alcohol and coffee bar favorites), condensed milk and energy bars.
Add to you daily supplement regime at least 1000 mg per day of Calcium with meals, 500 - 2000 mg of Vitamin C. (These have been proven to help the body burn fat!)
Stay hydrated. Aim to consume one gallon of water per day. It speeds the metabolism, helps reduce hunger and flushes the body of toxins.
Low fat dairy products have been shown to boost fat loss. Low fat Greek Yogurt, milk and cottage cheese are excellent choices.
Olive oil, avocados, walnuts, peanut butter (without sugar and other additives) are all healthy fats and should not be avoided.
Up your protein with lean chicken, fish, especially salmon.
Fresh veggies are becoming plentiful, but stay away from the dips, butter, dressings loaded with mayonnaise, various oils and sugars.
Green tea - 4-6 cups of glasses a day. Do not add sugar or milk!!
I can't emphasize enough to read labels and be aware of what you are putting in your body!!!!
Friday, May 28, 2010
Fitness Tips for the Memorial Day Weekend
Summer is here in many areas of the country and with the Memorial Day Weekend starting today many of you will be hitting the beach. Remember to take your sun screen, bottled water and if possible pack some sliced apples, oranges and berries. Sitting in the sun will dehydrate you. The water and fruit will keep you hydrated and feeling full. Stay away from the alcohol and sugar loaded drinks.
If at a holiday party or picnic, try to stick with low fat and low calorie items. Have that grilled hamburger without a bun, add lettuce, tomato and onion. Stay away from the hot dogs and salads made with mayonnaise type dressings.
For those of you who might be hosting a party, offer grilled chicken as an alternative to the sodium loaded hot dogs and stay with a simple salad of greens, tomatoes, walnuts, dried cranberries with a choice of dressings.
Stay active; nothing beats a run on the beach in the sand. Great cardio workout as well a wonderful leg toner. Add some push ups for that upper body work and a few crunches wouldn't hurt!! Unless you are an avid runner, be aware of the heat, again keep hydrated and exercise in the early morning when temperatures are lower.
If at a holiday party or picnic, try to stick with low fat and low calorie items. Have that grilled hamburger without a bun, add lettuce, tomato and onion. Stay away from the hot dogs and salads made with mayonnaise type dressings.
For those of you who might be hosting a party, offer grilled chicken as an alternative to the sodium loaded hot dogs and stay with a simple salad of greens, tomatoes, walnuts, dried cranberries with a choice of dressings.
Stay active; nothing beats a run on the beach in the sand. Great cardio workout as well a wonderful leg toner. Add some push ups for that upper body work and a few crunches wouldn't hurt!! Unless you are an avid runner, be aware of the heat, again keep hydrated and exercise in the early morning when temperatures are lower.
Friday, March 26, 2010
Weekend Tips from Pat
Sometimes the weekends can be the downfall on the diet path. Friends call and ask you to join them for happy hour, dinner, movies or the theater. It's difficult when you are trying to watch your calories and eat healthy if those friends and family aren't supportive.
Inner strength is what will keep you on the right track. Don't get caught up in trying to "people please".
Have that one drink; order a healthy snack or meal. Be true to yourself and who you want to be! Keep on your own path!
Think about your goals; that new dress, suit, skinny jeans or vacation. Keep your focus and don't let others you talk you into straying from those goals.
Inner strength is what will keep you on the right track. Don't get caught up in trying to "people please".
Have that one drink; order a healthy snack or meal. Be true to yourself and who you want to be! Keep on your own path!
Think about your goals; that new dress, suit, skinny jeans or vacation. Keep your focus and don't let others you talk you into straying from those goals.
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