Category: Weight Loss

Managing Pre-Dinner Munchies

At the end of a busy day, it’s tempting to grab that bag of chips in the pantry to munch on or mindlessly eat a couple of cookies while making dinner. But doing so can quickly pack on the pounds! Here is a great trick to successfully manage pre-dinner munchies.

 

First, get into the habit of always drinking a full glass of water when you step into the kitchen to prepare dinner. Aside from the oodles of reasons why drinking water is great for you, drinking a glass of water before dinner / during meal preparation statistically will help you to eat less.

 

Second, keep prepared veggies and a homemade dip in the fridge – preferable keep these in a special container at the front of the refrigerator (wouldn’t want it to get buried at the back of the frig!) Wash and cut veggies once or twice a week and keep your veggie container stocked with an assortment of the following:

baby carrots, sliced green and red peppers, cucumber sticks or discs, celery sticks, fresh cauliflower / broccoli florets, and grape tomatoes.

 

For the dip, mix a container of plain greek yogurt with a packet of Ranch dip mix. (Or eat the veggies raw, without the dip.)

So whether you need something to munch on while making dinner or just want a quick, convenient, and healthy snack for you or the kids, keep your fridge stocked with colorful veggies and dip and enjoy.

Vitamix!

I love, Love, LOVE our Vitamix!!! I’m grateful for the NUTRITIONAL BENEFIT of using the Vitamix in our every day life. I’m thankful for the TIME that this machine has saved me in preparing food for our family -especially for our son who has severe food allergies and nutritional challenges.

 

This kitchen helper is used every day (several times a day!) in our home. I found out that ordering a less expensive one from Amazon or at a department store gives you a cheaper, much less powerful appliance. (Trust me, I’m all about finding a bargain but…….you don’t want to get anything less than what I’ll describe below. Other places simply offer a different machine and won’t do the same quality job OR offer the 7 year warranty OR the 30 day money back guarantee risk-free trial).

 

For all of these reasons, the reasons I’ll list below, any many more, I’m absolutely crunched on this appliance !! 🙂

*The Vitamix 5200 can do the work of 10 kitchen appliances. It has a BPA free container which is shatterproof.

 

*The Vitamix 5200 can perform over 50 different processes without any separate attachments. Just a few are:

– making ice cream & healthy sherbert

– grinding grains to make flour

– kneading dough

– making whole food juice

– even making piping hot soups heated by nothing more than the blades spinning at 240 MPH

 

*One of my all-time favorite things about the Vitamix 5200 is CLEANING it! It self cleans in seconds and is the easiest thing ever.

 

*If you order the Vitamix 5200

or the Vitamix Super 5200 (includes dry blade container for grain grinding and whole grains cookbook) or the Vitamix Deluxe 5200 (includes the above plus spatulas, cutting boards and a third container)

through my website or using the special code below, you’ll get several helpful resources including a terrific Whole Food Recipes book & a cooking class DVD. You’ll also get FREE SHIPPING ($25 value) and on top of that you’ll SAVE between $116 and $233 depending on which 5200 package you order.

 

www.AchieveFitLiving.com – click on “vitamix” tab

1-800-VITAMIX and use code : 06-006326

Weight Loss 101

The weight-loss industry confuses us on a daily basis. Many diets have been created and promoted that drastically differ from one another. These diets have gained popularity even with very little research to support their claims.  Weight loss should be as simple as addition and subtraction. To lose weight, burn more calories, eat your vegetables and pass on the dessert.

 

The bottom line when it comes to weight loss is to burn more calories than you take in. You can easily do that by shaving extra calories from food and beverages and increasing caloric burn through physical activity.

 

Here are 7 key points to focus on and implement as you work toward your weight loss goal and achieving fit living:

1. Eat Breakfast

 

Eating breakfast is a daily habit for “successful losers.” Insulin sensitivity is higher after eating breakfast. Insulin is a hormone released in response to eating. Insulin sensitivity refers to how well the body responds to the hormone insulin. When you eat more earlier in the day, studies show your total caloric intake throughout the day actually decreases. Wake up with protein. When consuming lean protein in the morning, don’t forget to add omega-3 rich eggs or egg whites; low-fat, organic dairy; lean and clean breakfast meats; as well as high protein, whole grains like steel cut oatmeal or quinoa.

 

2. Count Calories

 

Calories are the energy in food. Regardless of where they come from, the calories you eat are either converted to physical energy or stored as body fat. If you eat 100 calories a day more than your body needs, you will gain approximately 10 pounds in a year. About 3,500 calories equals about 1 pound of fat. For a one pound weight loss, you need to burn 3,500 calories more than you take in or cut 500 calories from your daily diet each day to drop a pound of fat in one week.

 

3. Avoid Portion Distortion

 

Choose satisfied over stuffed. The sizes of your portions affect how many calories you’re getting. Double the amount of food equals double the number of calories. Most Americans underestimate how much they’re eating, especially when dining out. Always put your food on a plate or in a bowl. Eating out of the box or bag gives you no sense of what or how you are eating. Serve foods  with measuring cups, or spoons to see how much you are actually eating. The average woman, with moderate daily exercise should be consuming approximately 3 to 4 oz. of lean protein per meal, half to 1 cup of whole grains per meal, and 1 to 2 cups of brightly colored fruits and vegetables per meal.

 

4. Eat Fiber

 

Fiber comes from plants, particularly legumes, fruits, vegetables, and whole grains. Foods which are high in fiber are usually low in calories. More of these types of foods can be eaten without consuming too many calories. Fiber rich foods can be quite satisfying. They need a longer amount of time to break down. Fiber slows the rate of digestion helping us feel full longer. Aim for 25 to 50 grams of fiber rich foods daily. Be sure to balance the intake of the soluble and insoluble forms (i.e. fruits, vegetables and whole grains.)

 

5. Snack Wisely

 

Although snacks are part of a healthy diet, they can become a source of extra calories. Always keep moderation in mind. The goal for snacking is to limit snacks to 150 to 200 calories.  Always include the three macronutrients: protein, fat, and carbohydrate. Always understand the ingredients, avoiding anything artificial or refined.

Small meals consumed approximately every three hours can contribute to stable blood sugars throughout the day. Choose snacks that are high in fiber (5 grams or more per serving) such as, bean dips, fruits and vegetables with peanut butter or hummus, and low-fat dairy. Choose whole grains that have a low glycemic index and include a small amount of protein with them to keep your cravings in check.

 

6. Sleep Enough

 

According to the National Sleep Foundation, 63 percent of American adults are not getting the recommended eight hours of sleep a night.  When afternoon hits, most people are confusing fatigue with hunger. The trip to the vending machine is justified.  These foods do make us feel better, because they quickly raise blood sugar due to the large amount of saturated fat and refined carbohydrates. Poor sleep quality and sleep deprivation can elevate levels of ghrelin, which is our appetite-stimulating hormone, and lower levels of leptin, our appetite-suppressant hormone. As a result, we take in more calories throughout the day leading to ultimate weight gain.

 

7. Exercise

 

The key to successful weight loss and improved overall health is making physical activity a part of your daily routine. The key to weight control is balancing your intake with expenditure. Exercise along with cutting calories helps to improve your weight loss.  Aim for 30-45 minutes of cardiovascular exercise every day including 2-3 strength training sessions each week.

 

Benefits of Strength Training

Yes!  Cardio exercise is important for calorie burning and many other reasons BUT a proper and efficient exercise plan includes cardio AND strength training (along with flexibility, balance training, and specific exercises to strengthen the core.)

 

If you are just doing cardio, then you will be burning calories and strengthening your cardiovascular system (which is good!) but you won’t be really changing your body composition by building more muscle. For that you need strength training!

 

The benefits of strength training are numerous, including increased :  muscle strength, balance, bone density, lean muscle mass, insulin sensitivity, metabolism, and cardio endurance—not to mention that strong, lean muscles simply look better!

 

 

Stevia

Stevia is an extraordinarily sweet herb with many health benefits.

 

Stevia is a wonderful alternative to both sugar (many people’s #1 nutritional enemy!)

and

artificial sweeteners (liver overwhelming, toxic, appetite increasing, diet sabotaging substances!)

 

Stevia is virtually calorie–free so it’s perfect for people who are watching their weight or trying to lose weight. It is a healing herb with an abundance of positive effects. The whole leaf contains numerous phytonutrients and trace minerals. It can sweeten any drink or food without adding calories, carbohydrates, or contributing to tooth decay.

 

Stevia also nourishes the pancreas and does not raise blood glucose levels, making it not just safe for diabetics but actually beneficial (always consult with your medical doctor before making significant nutritional changes).

 

Here are two delicious and super healthy beverages which use Stevia as the sweetening ingredient.

You may never want to buy sodas or beverages sweetened with sugar or artificial sweeteners again!

Your body will THANK YOU!!

 

Tea Juice

  • 5 bags of any caffeine free herbal tea of your choice (green, berry, orange, peppermint)
  • 3 quarts water
  • Stevia powder or liquid to taste

Boil tea bags in a large pot. Add 1-2 full teaspoons of stevia while still hot (you may add more or less depending on your desired sweetness). Let tea cool and then transfer to the refrigerator in Ice Tea pitcher.

 

 

Noble Lemon-Aid

  • 32 ounces of purified water (a large, 32 ounce Nalgene bottle works perfectly!)
  • 2-3 Tablespoons of organic, pure lemon juice (not from concentrate)
  • 1 packet of stevia

Fill Nalgene with purified water. Add lemon juice. Add packet of Stevia. Shake. Sip and Enjoy!

 

 

Dining Out

10 Tips for Choosing the Healthiest Options When Dining Out

 

  1. Pass on the soda when eating out. Diet soda is even worse! Choose water with lemon, unsweetened iced tea, or hot tea instead.
  2. Skip the bread (period!)
  3. Order soup. This will help fill you up and make it easier to avoid unhealthy temptations later in the meal – including dessert. Make sure to choose a broth – based soup like chicken, vegetable, or bean soup rather than cream – based soups.
  4. Request romaine lettuce instead of iceberg lettuce when you order salad. Be sure to ask for olive oil and vinegar as a dressing rather than high fat / high sugar salad dressings.
  5. Order whole-wheat buns or pasta whenever possible.
  6. Don’t eat it all. Most restaurant portions are much too large. Ask for a “doggie bag” – for the dog…. or for your lunch tomorrow.
  7. Try to make at least half of your total meal consist of fresh fruits and vegetables.
  8. Skip dessert or order fresh fruit to finish off your meal.
  9. Plan what and where you’ll eat before heading out, and if possible, eat an early dinner so you can finish your meal early enough to burn off as many of the calories before you go to bed.
  10. Learn healthy food selections from the most common types of restaurants (or your favorite places to dine out). Most national chains provide all of their nutritional content on a Web site or as a brochure in the restaurant.

 

 

Fruits & Veggies

How many fruits and vegetables should we be eating each day? The number may seem surprisingly high but we should be shooting for a total of 7-9 servings of vegetables and fruits each day – with an emphasis on vegetables!

The typical American diet generally falls far short of this suggestion for optimal health.

 

Adding more fruits and vegetables of any kind to your diet will improve your health. Of course organic produce is best when that’s an option because it limits your exposure to pesticides and herbicides.

If using non organic produce, at least be sure to wash with a veggie wash and scrub the skins of produce with a fruit and vegetable brush before eating or lightly steaming the produce.

 

Some foods are higher in antioxidant than others.   (see “3 Major Antioxidant Vitamins & Their Food Sources”)   To get the biggest benefit of antioxidants, eat these foods raw or lightly steamed; don’t overcook or boil them.

 

 

3 Major Antioxidant Vitamins & Their Food Sources

Beta-carotene and other carotenoids:

apricots, asparagus, beets, broccoli, cantaloupe, carrots, corn, green peppers, kale, mangoes, turnip and collard greens, nectarines, peaches, pink grapefruit, pumpkin, squash, spinach, sweet potato, tangerines, tomatoes, and watermelon.

 

Vitamin C:

berries, broccoli, Brussels sprouts, cantaloupe, cauliflower, grapefruit, honeydew, kale, kiwi, ,mangoes, nectarines, orange, papaya, red, green, or yellow peppers, snow peas, sweet potato, strawberries, and tomatoes.

 

Vitamin E:

broccoli, carrots, chard, mustard and turnip greens, mangoes, nuts, papaya, pumpkin, red peppers, spinach, sunflower seeds, and rice bran.

** if you buy a vitamin E supplement, make sure it is a full – spectrum vitamin E, including tocotrienols and tocopherols.

WATER: The Key to Health and Weight Loss

The health benefits of drinking water are numerous and significant. Water increases your metabolism and boosts your energy levels. Water hydrates your body and moisturizing your skin. Water is one of the most vital substances our body needs. Especially as a facilitator in the fat-burning process, water is a vital part of any diet and exercise program. It’s a great dietary tool and one that can be easily incorporated into everyday life.
The average person should drink eight 8-ounce glasses of water every day. If you are overweight, you should drink another eight ounces for every 25 pounds of excess weight you carry. You should also increase your daily water intake if you live in a hot climate or exercise very intensely.
If you are serious about becoming leaner and healthier, drinking water is absolutely essential. Here are several reasons why………..

The process of burning calories requires an adequate supply of water in order for your body to function efficiently. Dehydration slows down the fat-burning process.
Metabolizing fat is one of the main jobs that the liver does when it converts stored fat to energy.
Unfortunately, another of the liver’s duties is to pick up the slack for the kidneys, which need
plenty of water to work properly. If the kidney’s are water-deprived, the liver has to do their
work along with its own, lowering its total productivity. The liver then cannot metabolize fat as
quickly or efficiently as it could when the kidneys are pulling their own weight. Dehydration
sets a person up to store fat.

Water boosts your metabolic rate, which gives you energy and helps to burn calories. Water can help your metabolism burn calories up to 3% faster.

Burning calories creates toxins (think of the exhaust coming out of your car), and water plays a vital role in flushing them out of your body.

Dehydration causes a reduction in blood volume; a reduction in blood volume causes a reduction in the supply of oxygen to your muscles; and a reduction in the supply of oxygen to your muscles can make you feel tired.

Water helps improve and maintain muscle tone by assisting muscles in their ability to contract, and it also lubricates your joints. Proper hydration can help reduce muscle and joint soreness when exercising.

A healthy diet includes a good amount of fiber. But while fiber is normally helpful to your digestive system, without adequate fluids it can cause constipation instead of helping to eliminate it.
Water flushes out impurities in your skin, giving you a clearer complexion. It also makes your skin look younger when the skin cells are hydrated.
Caffeine is a diuretic that can lead to dehydration. Purpose to drink 8 ounces of EXTRA water for every caffeinated beverage you consume.