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Posts Tagged ‘diet’

Eat Well, Lose Weight

May 1 |00:00

Description: It’s kind of funny, in a sad sort of way, that the number of ineffective, short-lived fad diets continues to grow. And they grow despite the fact that they don’t work, at least not as a long-term solution to losing weight. So, what are you supposed to do if you want to lose weight? Eat better.Yep. That’s it. Eat better.

Okay, seriously, it wouldn’t be much if that’s all I said. I believe we all know, deep down, that we need to eat better if we stand a chance of shedding those extra pounds. Don’t worry, this is going to be as common sense as it is easy to follow. No fad diet nonsense, just what works.

Food is nothing more than fuel for the body. It contains the vitamins, minerals and calories we need to survive. We only get in trouble when we eat too many calories without burning them off. Some foods are better than others, but nothing is forbidden. Here’s how you can use food to put the odds of weight loss in your favor.

Start the day with something to get the internal furnace started. That means eating breakfast. There is no reason to skip breakfast. It takes virtually no time at all to grab a piece of whole-wheat toast and spread some peanut butter on it, then wash it down with a glass of orange juice. Or boil up some eggs for the upcoming week. Then have an egg, a banana and a granola bar. Even a ready made breakfast shake is better than nothing. The trick is to get your body used to burning calories for the day.

Now that you have your metabolism fired up, you need to keep it going by snacking. A light snack every two hours is all it takes. A small handful of nuts, some carrot sticks with non-fat yogurt, or a protein bar, are good choices. Regular snacking will prevent you from experience mid-afternoon burn out, too.

So, now it’s lunchtime and you’re feeling great! You’re eating food you like and you’re not hungry. Let’s keep going with turkey breast on whole-grain bread, romaine lettuce, tomato and a smear of mustard. Add a veggie-rich salad and a small glass of juice or skim milk and you’re all set.

Don’t forget your two-hour snack break.

For supper try some baked salmon brushed with olive oil and a squeeze of lemon. Include some fresh veggies of your choice (bake them with the salmon if you like), and a cup of homemade soup. Yummy!

Remember to eat your next snack.

As you can see, this is all reasonable, simple eating. Food is there to keep you going, and it needs to be tasty, too. Remember, nothing is off limits. If you must have some ice cream, just keep the portion under control. Make it a habit to increase the better foods, and eat less of the not-so-good ones and you lose weight fast. Faster than you may have thought possible….

to read the entire article go to http://sacrossfit.lifestyleezine.com

 

The Right Snack Track

Apr 1 |00:00

Snacking is the downfall of many otherwise healthy diets, but the good news is that you can learn to control this snacking quite easily. Even if still want to snack during the day, there are ways in which you can do so without killing your healthy diet. Staying on track with your diet when you like to snack might be hard, but it is worth that extra effort to keep your body healthy. To prevent snacking, simply eat more meals. Instead of eating three large meals every day, try eating smaller meals every few hours. If you are snacking because you are hungry, chances are that you are using more energy than you are ingesting and you need the extra fuel. By eating 6 smaller but healthy meals every day, you will not be tempted to snack as often, but will keep your high energy levels.

You can also help to stop your snacking simply by removing temptation. Before you reach for a snack, ask yourself if you are honestly hungry or if you are just eating because you are bored, because the food tastes good, or because you feel compelled to eat while doing a certain activity (like watching a movie). If you are snacking because you are really hungry, than it is probably fine to have something to eat, but if you are snacking for another reason, you should try to remove the temptation. Simply rid your house of junk foods and do not buy these items again when you go to the grocery store.

Purchase healthy snacks if you canâ??t curb eating between meals. Think about the snacks you are eating. Would they fit easily into a food group as fruit, vegetable, grain, dairy, or protein? If the answer is no, then the snack is probably not good for you. For example, carrot sticks (vegetables), yogurt (dairy), or whole wheat crackers (grains) work well as snacks, while candy, potato chips, and processed foods do not.

When you snack, remember to consider your beverages as well. Drinks like soda, fruit punch, iced tea, lemonade, and juice boxes can contain unnatural ingredients and lots of sugar. In short, they are high in calories but low in nutrients. Instead, opt for drinks that supplement your healthy diet. Choose water most of the time, or drinks that are made with natural fruits, like real fruit smoothies. Low-fat milk and sports drinks are also good choices. Above all, stay away from most kinds of alcohol. Red wine is an exception, since this can help your heart health, but any type of alcohol in high amounts is fairly bad for your body.
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to read the entire article go to http://sacrossfit.lifestyleezine.com

 

Decoding Food Labels

Apr 1 |00:00

When you head to the grocery store, shopping for products like eggs, meat, fish, milk, and produce can be very tricky. Signs are posted everywhere labeling food as natural, organic, and a number of other things-but what’s the difference, really? Learning what specific names mean can help you decide if you should shell out extra money on a product of it is simply a marketing ploy.

Natural is a term associated with a number of fruit and vegetable products. Typically, this is simply a marketing ploy to convince you to buy the product. After all, all fruits and vegetables are natural, right? Unless it’s a new kind of food that has been developed and processed, the product is natural. What you may be looking for is organic. Organic foods are grown without chemical pesticides and fertilizers. There are two main benefits to organic foods. First, you are helping the environment because those chemicals are not being introduced into nature. Secondly, you are avoiding ingesting chemicals and are therefore eating more healthy foods. However, organic products are usually more expensive. If you’re on a budget, skip over organic fruits and vegetables that you can peel, like oranges and bananas. After all, once you’ve discarded the peel, you’ve also discarded the chemicals. Instead, opt for organic items like apples, where you eat the peel. No matter what you buy, however, make sure that you rinse off the food when you get home.

Another tricky label you will see is “no hormones.” This is usually in regards to milk or meat products and is false, since all animals naturally produce hormones. Hormones are what helps an animal (even a human) regulate body organs, have young, and otherwise function. All meat products have hormones. What the labels really mean is that no hormones were unnaturally given to the animal, which is sometimes done to increase milk production. Regardless of hormones, however, the milk and meat is safe for a person and not a violation of an animal’s rights.

Lastly, a label on eggs and meat can indicate if the animal was caged or penned. This does not make a difference in the quality or nutritional value of the meat, but is simply a matter of animal rights. These products may be a bit more expensive, but if you want to make humane decisions, this is the way to go.

Reading the label and making healthy choices can sometimes be difficult, but learning how to do so can help you make the best choices for you diet.
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to read the entire article go to http://sacrossfit.lifestyleezine.com

 

Quick Healthy Eating

Mar 1 |00:00

There are many excuses given as the reason for not eating healthy. One of the most common excuses that people use is that they don’t have time to choose or prepare good food. Instead they will buy fast food or pre-made dinners which are high in fat, cholesterol, sugar and empty calories. Although it may seem easier to go with the unhealthy option, the truth is no matter how little time you have to spend in the kitchen or the supermarket eating healthy is just as quick as eating poorly.

Eating healthy foods begins with healthy ingredients, but if you are short on time, you may find that spending time in the grocery store does not fit into your schedule. To maximize your time, plan ahead for two weeks at a time. Instead of having to go to the store every time you need an ingredient, make a list and keep your refrigerator, freezer, and pantry stocked with good, healthy ingredients. You can make your shopping list during a meeting, while eating lunch, or while you are on the phone. A list will also help you cut back on impulse purchases which tend to be bad for us.

Along with planning your shopping list, plan your meals as well. If you find little time to cook during the week, you can instead try making a few healthy meals in advance on the weekend and than putting them in your freezer. Before you go to work in the morning, simply stick the frozen dinner in the refrigerator to thaw and then pop into the oven to cook when you get home from work. This will help you avoid having to pick up fast food.

When you do find yourself in the need of a quick meal and want to order out, look for healthy options. Instead of choosing a burger and fries, for example, look at the chicken options, preferably skinless chicken breast and not fried chicken. Some fast food restaurants also have salads and fruit, but beware of dressing, which can be high in fats. Keep healthy drinks on hand at home instead of purchasing a soda as well. Better yet, skip the burger, pizza, and Mexican joints altogether and opt for a sandwich or sub shop instead, where you can choose a wheat bread and ask them to hold the mayonnaise.

Eating healthy is not difficult but requires people to change their way of thinking and perhaps their routine as well. In the end it will be worth it.
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to read the entire article go to http://sacrossfit.lifestyleezine.com

 

No Fad Diet

Jan 1 |00:00

So, you want to lose weight. That’s wonderful news! Have you heard about the new diet that everybody’s doing? If so, forget about it. It won’t work…trust me. I got news for all of the charlatans promoting fad diets, their nonsense is doing more harm than good. Don’t worry, this isn’t just a rant against the hucksters out there, some real tips that actually work are coming up.There is no question that the people who follow them can see some amazing results, often in a short amount of time. People then see how well others are doing on the latest fad diet, and decide to try it for themselves. Pretty soon the person who created the fad diet is filthy rich from selling the modern version of snake oil. Their fortune always seems to reach its peak at about the same time all of the dieters start packing on the pounds again. Okay…so, what does work? Let’s find out, shall we?

Fill up. You will never lose weight if you’re feeling hungry all the time. If you do, then when you get around the foods that temp you most, you won’t be able to control yourself. To combat this, practice what some people refer to as grazing. Instead of eating three big meals, spread out your eating in smaller mini-meals throughout the day. By doing this you won’t get too hungry, and as a bonus…your metabolic rate will increase.

Get moving. I’ll be honest with you, I never liked the word “exercise”. The very thought of it just sounds too much like work. So, I fooled myself into doing it by never referring to it as exercise. I call it “activity”, “movement” or say, “time to get moving”. Regardless of what you call it, you need to incorporate more movement into your daily routine. The only way to lose weight and keep it off is to burn more calories than you take in. You can do this by reducing the calories in the foods you eat and by burning them off through some sort of movement. Simple.

Do it together. Finding a friend to lose weight with makes it so much more enjoyable. You’ll have somebody to eat at healthier restaurants with, and an exercise buddy. Even more importantly, you will be able to encourage each other when you don’t feel like doing what it takes. While the way to lose weight is simple, it’s not always easy and having somebody there when you need it most will greatly increase your chances of success. There will also be somebody that you will feel accountable to. Even if it’s never spoken, you don’t want to feel like you’re letting your friend down.

So, there you have it. It really isn’t that complicated. Stick with it. Make the changes mentioned above, and add a few more. Don’t follow what the newest fad diet says. It won’t work. Look for something that’s been around for at least a few years. That’s the way to do it. Just think about how great you will look and feel as those pounds start melting away….

to read the entire article go to http://sacrossfit.lifestyleezine.com