Worst Thanksgiving Day Meal Offenders

It's no secret that Thanksgiving is among the least diet-friendly holidays on the calendar. Who can resist the savory aromas of casseroles and pies wafting from the kitchen, no matter how strong their dedication to fitness? Unfortunately, the foods of the season are often laden with butter, cream and sugar, all of which spell trouble if you're watching your waistline. But by avoiding the most fattening dishes on the table--or at least partaking in moderation--you can help spare yourself the post-feast guilt. Here are the worst offenders of Thanksgiving:

1. Sweet Potato Casserole

Those soft orange tubers laced with melting marshmallows have a healthy main ingredient--sweet potatoes are high in fiber and vitamin A, and very low in calories--but the butter, brown sugar and fluffy marshmallow topping make this indulgence one of the most fattening components of your dinner plate. Just one serving has about 460 calories, enough for a small meal. For a leaner version, go easy on the butter and sugar, and add just a few marshmallows. Or better yet, have a plain baked sweet potato!

2. Pecan Pie

Again, this dish starts with a relatively healthy base (pecans are nutritious, if naturally high in fat) and adds gobs of butter and sugar. Pair it with ice cream or whipped cream, and you're in even deeper diet trouble. If you can't resist the pie, lighten the calorie load by eating around the crust and avoiding toppings.

3. Stuffing

Stuffing packs a one-two punch of refined carbs from white bread and fat from butter. Some versions also include fatty sausage or other meats. To make a healthier stuffing, use vegetables such as onions and carrots instead of meat, ensure half of the breadcrumbs are whole wheat, and use just a pat of butter.

4. Mashed Potatoes and Gravy

Butter strikes again, and along with cream or milk, jacks up the fat content of an ordinary potato to artery-clogging levels. And who eats mashed potatoes without gravy? While the brown sauce may add juicy flavor to your spuds, it only adds more fat and calories. For a healthier side, use skim milk and just a touch of butter, and top your mashed potatoes with scallions and a small dollop of sour cream to enhance the taste.

5. Alcohol

OK, so it's not really a food. But calories from "adult beverages" can add up faster than you think. Each 4-ounce glass of red wine you put away with dinner has about 100 calories, and each regular beer has 140 calories. Sweet liqueurs like amaretto and Kahlua may wash down the meal nicely, but each shot of just 1.5 ounces has 165 calories. Mixed drinks are often the worst alcohol offenders of all--a 5-ounce serving of a margarita has a mind-blowing 550 calories. Where do they all fit in that tiny glass?

One last tip: drink plenty of water before and during your meal. The calorie-free beverage will fill you up so can't overindulge, and you won't even miss the extra calories.

Healthy Eating-- Easy Tips for Planning a Healthy Diet & Sticking to It (Tip #9)

Healthy Eating Tip #9: Limit Sugar And Salt

If you succeed in planning your diet around fiber-rich fruits, vegetables, whole grains, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your healthy diet—sugar and salt.

Sugar

Sugar causes energy ups and downs and can add to health and weight problems. Unfortunately, reducing the amount of candy, cakes, and desserts we eat is only part of the solution. Often you may not even be aware of the amount of sugar you’re consuming each day. Large amounts of added sugar can be hidden in foods such as bread, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, fast food, soy sauce, and ketchup. Here are some tips:

• Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it, more than the daily recommended limit! Try sparkling water with lemon or a splash of fruit juice.
• Sweeten foods yourself. Buy unsweetened iced tea, plain yogurt, or unflavored oatmeal, for example, and add sweetener (or fruit) yourself. You’re likely to add far less sweetener than the manufacturer would have.
• Eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet tooth. Keep these foods handy instead of candy or cookies.

How sugar is hidden on food labels

Check food labels carefully. Sugar is often disguised using terms such as:

cane sugar or maple syrup corn sweetener or corn syrup honey or molasses brown rice syrup

crystallized or evaporated cane juice fruit juice concentrates, such as apple or pear maltodextrin (or dextrin) Dextrose, Fructose, Glucose, Maltose, or Sucrose

Salt

Most of us consume too much salt in our diets. Eating too much salt can cause high blood pressure and lead to other health problems. Try to limit sodium intake to 1,500 to 2,300 mg per day, the equivalent of one teaspoon of salt.

• Avoid processed or pre-packaged foods. Processed foods like canned soups or frozen dinners contain hidden sodium that quickly surpasses the recommended limit.

• Be careful when eating out. Most restaurant and fast food meals are loaded with sodium.

• Opt for fresh or frozen vegetables instead of canned vegetables.

• Cut back on salty snacks such as potato chips, nuts, and pretzels.

• Choose low-salt or reduced-sodium products.

• Try slowly reducing the salt in your diet to give your taste buds time to adjust.

A few tips to help you indulge without overindulging this Thanksgiving

Thanksgiving is very quickly approaching, bringing with it many wonderful opportunities for a little time with family and friends and even more time to completely derail your diet and nutrition goals.

Turkey, stuffing, mashed potatoes, green bean casserole, macaroni and cheese, sweet potato pie, pumpkin pie, pecan pie....the list goes on and on! Wouldn't it be absolutely miserable to be at the table and watch your loved ones partake in this once-a-year feast while you sit there with a sad plate of green salad, topped with super-lite-low-calorie-air-flavored dressing and a nice cold bottle of diet water? Where is the happy medium? Is it possible to indulge in your favorite holiday treats without undoing weeks' worth of progress in a single meal (and probably the multiple left-over meals to follow)?

Of course it is! Here are a few tips to help you indulge without overindulging.

1. Use a Smaller Plate

At big meals, like Thanksgiving, it's very difficult to avoid the temptation to fill your plate to capacity with delectable goodies! Instead of trying to make your portions smaller, just make your plate smaller! Simply filling up a smaller plate instead of the average sized dinner plate can cut up to 500 calories out of your meal!

2. Drink Water

As you enjoy the your crisp green beans and succulent sweet potatoes, be conscious of what you're drinking. Limit yourself to one beverage of your choice, and then switch to water. Making sure that you stay hydrated throughout the day can help your brain to differentiate between actual hunger and dehydration. Often, many people confuse dehydration with hunger, and eat more without understanding why the feeling they are experiencing won't go away!

3. Put Down the Fork!

I know that I personally struggle with this one. I have a nasty habit of preparing my next bite while I'm still chewing my last one! If you have your mouth full of tangy-sweet cranberry sauce covered turkey, put your knife and fork down. Wait to prepare your next bite until you've finished the last one. This will help you to pace yourself, eat slower, and be more aware of the signals your body is sending you which will prevent over eating.

4. Take 5

Did you clean your plate and still find yourself eying another portion of grandma's famous macaroni? Take a break. Make yourself wait five full minutes before you reach for seconds. During that time, be aware of what's going on in your body. What's telling you to reach for more? Is it your mind and your taste buds attempting to overrule the "I'm full!" signals your stomach is sending? Or do you truly have room for a few more small bites? Take a break to re-evaluate before diving right back in. On the same topic, maybe consider a quick walk around the block to get some fresh air and get a good feeling for how dinner has affected your body before you jump right into dessert.

5. Remember, Quantity Does Not Equal Quality

Sure, your second-cousin's award winning pecan pie may be the stuff of legends, but the exquisite taste of all her love baked into that buttery crust isn't any less incredible if you eat half a slice instead of a full one. Treat yourself to all of your favorite holiday snacks this Thanksgiving, but always remember that the quality of the food does not increase the more you eat, and the flavor will not be any less delectable if you don't eat as much as you did last year.

Remember: moderation is the key to success. Think of how proud you will be to wake up the day after Thanksgiving without feeling any guilt or remorse AND still having been able to share in the feast alongside your family. You will have enjoyed a wonderful holiday, and you'll feel incredible about your self-control! How awesome is that?!

Healthy Eating-- Easy Tips for Planning a Healthy Diet & Sticking to It (Tip #8)

Healthy Eating Tip #8: Add Calcium For Strong Bones 

Calcium is one of the key nutrients that your body needs in order to stay strong and healthy. It is an essential building block for lifelong bone health in both men and women, as well as many other important functions.

You and your bones will benefit from eating plenty of calcium-rich foods, limiting foods that deplete your body’s calcium stores, and getting your daily dose of magnesium and vitamins D and K—nutrients that help calcium do its job.

Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Try to get as much of your daily calcium needs from food as possible and use only low-dose calcium supplements to make up any shortfall.

Good sources of calcium include:

• Dairy: Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, yogurt, and cheese.
• Vegetables and greens: Many vegetables, especially leafy green ones, are rich sources of calcium. Try turnip greens, mustard greens, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms.
• Beans: For another rich source of calcium, try black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans.

Healthy Eating-- Easy Tips for Planning a Healthy Diet & Sticking to It (Tip #7)

Healthy Eating Tip #7: Put Protein In Perspective

Protein gives us the energy to get up and go—and keep going. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues, and organs. A lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system. Protein is particularly important for children, whose bodies are growing and changing daily.

Here are some guidelines for including protein in your healthy diet:

Try different types of protein. Whether or not you are a vegetarian, trying different protein sources—such as beans, nuts, seeds, peas, tofu, and soy products—will open up new options for healthy mealtimes.

• Beans:  Black beans, navy beans, garbanzos, and lentils are good options.
• Nuts: Almonds, walnuts, pistachios, and pecans are great choices.
• Soy products: Try tofu, soy milk, tempeh, and veggie burgers for a change.
• Avoid salted or sugary nuts and refried beans.

Downsize your portions of protein. Many people in the West eat too much protein. Try to move away from protein being the center of your meal. Focus on equal servings of protein, whole grains, and vegetables.

Focus on quality sources of protein, like fresh fish, chicken or turkey, tofu, eggs, beans, or nuts. When you are having meat, chicken, or turkey, buy meat that is free of hormones and antibiotics.

Healthy Eating-- Easy Tips for Planning a Healthy Diet & Sticking to It (Tip #6)

Healthy Eating Tip #6: Enjoy Healthy Fats And Avoid Unhealthy Fats

Good sources of healthy fat are needed to nourish your brain, heart, and cells, as well as your hair, skin, and nails.  Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood, and help prevent dementia.

Add to your healthy diet:

• Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as pumpkin, sesame).
• Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, flaxseed oils, and walnuts.

Reduce or eliminate from your diet:

• Saturated fats, found primarily in animal sources including red meat and whole milk dairy products.
• Trans fats, found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.

Healthy Eating-- Easy Tips for Planning a Healthy Diet & Sticking to It (Tip #5)

Healthy Eating Tip #5: Eat More Healthy Carbs And Whole Grains

Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart.

A quick definition of healthy carbs and unhealthy carbs

Healthy carbs (sometimes known as good carbs) include whole grains, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.

Unhealthy carbs (or bad carbs) are foods such as white flour, refined sugar, and white rice that have been stripped of all bran, fiber, and nutrients. Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy.

Tips for eating more healthy carbs

• Include a variety of whole grains in your healthy diet, including whole wheat, brown rice, millet, quinoa, and barley. Experiment with different grains to find your favorites.
• Make sure you're really getting whole grains. Be aware that the words stone-ground, multi-grain, 100% wheat, or bran can be deceptive. Look for the words “whole grain” or “100% whole wheat” at the beginning of the ingredient list. In the U.S., Canada, and some other countries, check for the Whole Grain Stamps that distinguish between partial whole grain and 100% whole grain.
• Try mixing grains as a first step to switching to whole grains. If whole grains like brown rice and whole wheat pasta don’t sound good at first, start by mixing what you normally use with the whole grains. You can gradually increase the whole grain to 100%.

Avoid: Refined foods such as breads, pastas, and breakfast cereals that are not whole grain.

Healthy Eating-- Easy Tips for Planning a Healthy Diet & Sticking to It (Tip #4)

Healthy Eating Tip #4: Fill Up On Colorful Fruits And Vegetables

Fruits and vegetables are the foundation of a healthy diet. They are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber.

Try to eat a rainbow of fruits and vegetables every day and with every meal—the brighter the better. Colorful, deeply colored fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants—and different colors provide different benefits, so eat a variety. Aim for a minimum of five portions each day.

Some great choices include:

• Greens. Branch out beyond bright and dark green lettuce. Kale, mustard greens, broccoli, and Chinese cabbage are just a few of the options—all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.
• Sweet vegetables. Naturally sweet vegetables—such as corn, carrots, beets, sweet potatoes, yams, onions, and squash—add healthy sweetness to your meals and reduce your cravings for other sweets.
• Fruit. Fruit is a tasty, satisfying way to fill up on fiber, vitamins, and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

The importance of getting vitamins from food—not pills

The antioxidants and other nutrients in fruits and vegetables help protect against certain types of cancer and other diseases. And while advertisements abound for supplements promising to deliver the nutritional benefits of fruits and vegetables in pill or powder form, research suggests that it’s just not the same.

A daily regimen of nutritional supplements is not going to have the same impact of eating right. That’s because the benefits of fruits and vegetables don’t come from a single vitamin or an isolated antioxidant.

The health benefits of fruits and vegetables come from numerous vitamins, minerals, and phytochemicals working together synergistically. They can’t be broken down into the sum of their parts or replicated in pill form.

Healthy Eating-- Easy Tips for Planning a Healthy Diet & Sticking to It (Tip #3)

Healthy Eating Tip #3: It's Not Just What You Eat, It's How You Eat

Healthy eating is about more than the food on your plate—it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.

• Eat with others whenever possible. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating.
• Take time to chew your food and enjoy mealtimes. Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of our food. Reconnect with the joy of eating.
• Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.
• Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.
• Avoid eating at night. Try to eat dinner earlier in the day and then fast for 14-16 hours until breakfast the next morning. Early studies suggest that this simple dietary adjustment—eating only when you’re most active and giving your digestive system a long break each day—may help to regulate weight. After-dinner snacks tend to be high in fat and calories so are best avoided, anyway.

Healthy Eating-- Easy Tips for Planning a Healthy Diet & Sticking to It (Tip #2)

Healthy Eating Tip #2: Moderation is Key

People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation. But what is moderation? How much is a moderate amount? That really depends on you and your overall eating habits. The goal of healthy eating is to develop a diet that you can maintain for life, not just a few weeks or months, or until you've hit your ideal weight. So try to think of moderation in terms of balance. Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.

For most of us, moderation or balance means eating less than we do now. More specifically, it means eating far less of the unhealthy stuff (refined sugar, saturated fat, for example) and more of the healthy (such as fresh fruit and vegetables). But it doesn't mean eliminating the foods you love. Eating bacon for breakfast once a week, for example, could be considered moderation if you follow it with a healthy lunch and dinner—but not if you follow it with a box of donuts and a sausage pizza. If you eat 100 calories of chocolate one afternoon, balance it out by deducting 100 calories from your evening meal. If you're still hungry, fill up with an extra serving of fresh vegetables.

• Try not to think of certain foods as “off-limits.” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences.
• Think smaller portions. Serving sizes have ballooned recently, particularly in restaurants. When dining out, choose a starter instead of an entree, split a dish with a friend, and don't order supersized anything. At home, use smaller plates, think about serving sizes in realistic terms, and start small. If you don't feel satisfied at the end of a meal, try adding more leafy green vegetables or rounding off the meal with fresh fruit. Visual cues can help with portion sizes–your serving of meat, fish, or chicken should be the size of a deck of cards, a slice of bread should be the size of a CD case, and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb.

Healthy Eating-- Easy Tips for Planning a Healthy Diet & Sticking to It (Tip #1)

Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, stabilizing your mood, and keeping yourself as healthy as possible—all of which can be achieved by learning some nutrition basics and using them in a way that works for you. You can expand your range of healthy food choices and learn how to plan ahead to create and maintain a tasty, healthy diet.

Healthy Eating Tip #1: Set Yourself Up For Success

To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think.

• Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety, and freshness. This way it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.
• Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking.  As your small changes become habit, you can continue to add more healthy choices to your diet.
• Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.

Think of water and exercise as food groups in your diet.

Water Water helps flush our systems of waste products and toxins, yet many people go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.

Exercise Find something active that you like to do and add it to your day, just like you would add healthy greens, blueberries, or salmon. The benefits of lifelong exercise are abundant and regular exercise may even motivate you to make healthy food choices a habit.

6 Easy Ways To Burn MORE Fat

But your body CAN be a fat burning machine.

Decisions you made throughout your life may have started your weight gain.

Changing unhealthy behaviors, watching what you eat and recording what you eat, are some possible ways for helping you to lose weight.

Here are six tips you can implement RIGHT NOW which might help you lose weight and keep your metabolism rolling!

Top Six Tips For Weight Loss:

1. Increase Your Protein Intake

Protein is a very important nutrient to incorporate if you want to lose weight.

It provides your body with the building blocks it needs to increase muscle mass, and it can act as an appetite suppressant.

In fact, increasing your protein intake may make you feel fuller for longer, possibly helping control your appetite.

Also, there is a little known fact about eating protein:  the body BURNS calories by eating it.

But not just protein, ALL food has this effect!

Your body burns calories BREAKING down food, possibly leading to increased calories burned.

How can you incorporate more protein?

Easy!

There are plenty of high-quality food sources which provide plenty of protein, and other essential vitamins and minerals your body needs to function optimally.

Sources such as lean meats, fish, poultry, and nuts are great sources of protein. And don't forget the protein cookies!

2. Increase Essential Fat Intake

Essential fats are different than your everyday fats.

These are fats that are not produced by the body but are ESSENTIAL for your body to function at optimal levels.

Fats like DHA, EPA and CLA are important fats your body needs.

Incorporating fatty fish like salmon, shellfish, and tuna, and nuts like walnuts, flaxseed, and almonds, will help increase your DHA and EPA levels in your blood.

Certain vegetables are loaded with CLA, which once in the body is broken down into DHA and EPA.

Not a big fish fan?  Try a high quality Krill oil supplement to satisfy your essential fatty acid needs.

3. Drink Plenty of Water

Water hydrates you and it can be beneficial for weight loss.

Water fills you up, making you less likely to be hungry later.

It also may help burn more fat by keeping your body hydrated.

Dehydration makes your body work harder at burning fat.

Be sure to drink six to eight glasses per day to help burn fat and keep you hydrated all day long.

4. Stay Away From High Glycemic Foods

Carbohydrates ARE NOT the enemy in weight loss.

A plan which includes carbohydrates may help you burn fat.

But be careful, high glycemic foods may raise blood sugar, creating an insulin spike.

High glycemic foods may lead to weight gain.

You see, once you ingest higher glycemic foods, your body releases insulin, possibly resulting in sugar being stored as fat.

Turn to lower glycemic foods like vegetables, fiber-rich whole wheat products, and oatmeal.

These lower glycemic foods take longer to process due to the high fiber content.

Result:  a much slower release of sugar into your bloodstream.

5. Get Rid Of The Scale

Losing fat is different than losing weight.

When you lose weight, you may be losing water and muscle mass, but less fat than you might think.

So, get rid of the scale.

Try to pay less attention to WEIGHT LOSS, and put your focus on your BODY FAT STORES.

Have your body fat taken and measurements done.  This will give you a starting point for fat loss.

Burning 500 extra calories per day may help you lose 1 pound of fat per week.

This may use fat stores as an energy source, resulting in a leaner, fitter you.

6. Exercise

Exercising is a great way to burn extra calories and keep you sane.

Varying your workout routine and intensity may burn more calories and give a much needed boost to your metabolism.

Incorporating strength training and cardiovascular work may help burn extra calories, and strengthen and tone your body.

Be careful though, exercising may INCREASE your appetite.

So try to eat a meal with a mix of carbohydrates and protein at least two to three hours before you workout to supply plenty of energy for your workout.

After you workout, be sure to replace lost nutrients IMMEDIATELY after, to boost healing and stimulate muscle recovery and growth.

YOU Can Lose Weight...

Your Body CAN Be a Fat Burning Machine.

By implementing proper eating habits, proper hydration levels, increasing protein at every meal, and eating lower glycemic foods, you will keep your body primed for fat burning.

6 Ways to Rev Up Your Metabolism NOW!

A super-charged metabolism is the holy grail of weight loss. It pretty much guarantees that your efforts to hit your target weight will pay off. Yet, it has a way of constantly slipping out of your reach. 

Aging inevitably causes a slow-down of our metabolism. It usually begins once a person hits thirty and continues as the years roll on.  Other reasons include hormonal changes, such as menopause, and metabolic illnesses, such as hypothyroidism.

But hope is not lost! You can combat those factors and kick your metabolism into high-gear by incorporating a handful of lifestyle changes. Read on and prepare for a metabolism primed to melt pounds away.

Pump Iron to Pump up Your Metabolism.

Strength training to build muscle tone is the most effective method of ramping up a sluggish metabolism. The more muscle you’ve got on your frame, the higher your metabolism goes.

If you lack the time to tone and work every muscle in your body, concentrate on the largest muscles: your butt, thighs, chest, and back. Try compound exercises that incorporate at least two of those and engage your core. Remember: you don’t need bigger muscles, just stronger ones.

HIIT It with Your Best Shot.

You should immediately add High Intensity Interval Training, or HIIT, to your workouts. The idea is to alternate short bouts of all out, go-for-broke exercise at your maximum intensity with recovery periods where you’re either resting or working at a lighter intensity. HIIT cardio sessions – be they running, biking, elliptical training, or even jumping rope – seriously boost your resting metabolic rate above its norm for a full 24-48 hours after your workout.

Never Go Hungry.

Starvation is the ultimate catalyst for slowing your metabolism until it’s like wet cement running uphill. To keep that from happening, abandon the idea of three huge meals a day, and spread out your caloric intake with several smaller meals and healthy snacks. The goal is to eat every 3-4 hours so that your metabolism never gets the chance to idle.

Make Protein Your Pal.

Avoiding starvation mode is also a matter of selecting the right foods. Protein takes more time to be metabolized in your body than carbohydrates or fats. That slow breakdown keeps your blood sugar and energy at a more constant level. It assures your system that food is plentiful, so there’s no need to slow down or cache stores of energy as fat.

Count Those Sheep.

Sleep is vital to your general health and to your metabolic function. The quantity and quality of your REM cycles have a deep impact on your body’s production of the hormones that regulate metabolism and appetite. If you don’t sleep enough, your metabolism slows and the hormones that signal when you’ve had enough to eat go completely haywire. The result is that you’ll pack on pounds and won’t have the metabolism to shed them.

Water, Water, Water.

Like every other system in your body, your metabolism requires the proper energy to run at full capacity and efficiency. When you’re sufficiently hydrated, your blood is better able to carry nutrients and oxygen to your cells, making them capable of their highest metabolic function.

Just as your body weight determines your daily calories; it should be used to figure out exactly how much water you need. Take what you weigh in pounds, divide that number in half and you will have the ounces of water you should be drinking daily. For example, a man weighing 160 lbs should drink 80 ounces of water every day to reach his full metabolic potential.

Keep your slowing metabolism at bay, and try these 6 strategies  to rev it up into a higher gear!

Hydrogenated and partially hydrogenated oils.

You know, there's still a LOT of folks out there who don't know that this stuff is pure poison.

I'm talking about:  Hydrogenated and partially hydrogenated oils.

This ingredient is the code name for "trans-fats" and it runs rampant in fried foods and packaged goods...it also has been closely linked to these conditions:

Heart Disease...

High Cholesterol...

Alzheimer Disease...

High Blood Pressure...

Stroke... 

And how about this one? DEATH.

And that's even by consuming just a small amount daily.

What foods most commonly contain trans fats? Here are some of the most common:

French Fries - 14.5 grams of trans fat in the average medium sized order of french fries! Eat that every day and you won't be living long. Go with baked sweet potato fries instead.

Margarine and Vegetable Shortening - Anywhere from 30 - 40% trans fat...no thank you! Go with organic butter instead.

Fast Food - An original chicken dinner at KFC will reward you with 7 grams of trans fat, but it's not just the fried foods...it's even in the desserts! You'll find trans fat in almost all heavily processed foods, and there's very few foods more processed than fast food!

If you want a quick meal on the go that isn't full of trans fats, go with this "quick service" joint as of late, Chipotle. A full meal including hormone free meats, fiber rich legumes, and a bunch of tasty, low-calorie topping choices...all for less than $7. Can't go wrong with that!

Donuts and other baked goods - BAD. Trans fat often in the batter and dough and then many times fried on top of it! This includes cookies, pastries, muffins, brownies, and just about every other baked good you can think of. Instead, go with true "baked" baked goods (not fried) and try some of the gluten-free varieties to avoid the wheat on top of it. Try a gluten free brownie mix made with rice flour and a pretty healthy ingredient profile...not bad for a sweet treat every so often!

Cereal (even most "healthy" varieties) - For example, Post Selects "Great Grains" contains 2 grams of trans fat per cup. NOT so healthy. Go with old fashioned oatmeal instead, or a true sprouted grain cereal that doesn't contain processed wheat.

Salad Dressings - Notorious for containing loads of partially hydrogenated oils and trans fat, steer clear of most store-bought salad dressings. Instead go with a homemade recipe that calls for extra virgin olive oil at the base.

And there are a bunch of others, but those are some of the biggest culprits. Again, read your labels and make sure you avoid partially hydrogenated and hydrogenated oils like the plague.

Choosing a Protein Bar

6 Things To Look For In Any Protein Bar

When you're in a rush, one option that you may decide to turn to is a protein bar. Or in some cases, you may just find that there is one particular protein bar that you find absolutely delicious (many, in fact, could easily be mistaken for a full-fat chocolate bar) and want to include it in your diet on a regular basis.

Whatever your reason for choosing a protein bar is, it's important that you're making the decision of which one to choose wisely.

Not all protein bars are made the same way and while some will help you reach your muscle building and fat loss goals, an equal number will detour you down the other pathway.

By understanding the six key factors you should be looking for in a protein bar, you will help make the best decision possible.

Here's what you need to know.

1. Total Calorie Count
The first factor to think about is the total calorie count. If you're on a fat loss diet, downing a 400 calorie protein bar isn't exactly going to make fat loss easy.

If you only have a total of 1200 calories that day to take in, that's a third wasted on this snack!

You'd be far better off filling those 400 calories with 6 ounces of fish, half a cup of rice, and 2 cups of steamed vegetables.

On the flip side, if your goal is to build lean muscle mass and you're struggling each day to get enough calories in, a 400 calorie protein bar may seem like a heaven-sent.

It's important that you always look at the calorie level of the protein bar you're choosing because they can be highly variable.

Mistaking one for the other could very rapidly cancel out any fat loss progress for the day or provide very little benefit for muscle building.

Good alternative bars for those who are seeking fat loss include BioNutritional Power Crunch or Choklat Crunch bars, Apex Protein Cookies, or EAS Myoplex Lite Bars. These have fewer calories but still contain a good dose of protein.

2. Total Number Of Carbohydrates
Second, also be sure you take a peek at the carbohydrate content of the bar. This can be extremely variable as well, especially with all the lower carb products coming out on the market.

For someone who is looking to lose fat, you probably don't want to go much over about 30 grams of carbs per bar, and this could even be too high depending on your overall diet protocol.

If you're using the bar immediately after a workout, then you can afford more carbohydrates since the main objective at this time is to have a high carbohydrate intake.

When this is the case though and the protein bar is your post-workout meal, then you'll also want to try and choose a bar that's as low in fat as possible, since fat should be avoided during this time period.

3. Presence Of Sugar Alcohols
When you're choosing a protein bar that is quite low in total carb count, then the next thing you need to be sure you look for is the presence of sugar alcohols. While many people will have no problem tolerating these, for others major issues can arise.

Some of the things that can occur include bloating, diarrhea, cramps, and bad gas. You will have to try them out for yourself to see if you react this way, but if you don't, these can be a very helpful fat loss aid.

4. Ingredient Panel Listings
After checking out the calorie and carb counts, then look down and glance through the ingredient listings. The big thing to watch for here is the form of carbohydrates contained in the protein bar. Ideally you want to avoid high amounts of high-fructose corn syrup.

Many bars will have some HFCS in them, but if it's lower on the list this will be a better choice than a bar that has it listed as the second or third ingredient (if it's the first ingredient, you best put that one back).

5. Dietary Fat Content
Next, also be sure you check out the fat content to be sure on that too. Unless you are using the protein bar post-workout as mentioned above, it's a good idea to find a bar that does contain some fat since this will slow down the release of the carbs into the blood stream and make it more balanced overall.

Just watch the level of saturated or trans fat, aiming to keep those as low as possible. If you can find a good bar with a healthy amount of dietary fat this will make for a far better addition to your diet plan and will definitely be a smarter choice than one of the commercial granola bars that are on the market that can contain trans fats.

6. Carbs To Protein Ratio
Finally, the last thing you'll want to check out is the carbs to protein ratio of the protein bar. This is important because you want be sure the protein content is high enough when compared to the carbohydrates.

If it has a very poor protein to carb ratio (meaning there are far more carbs than protein), you aren't really doing much better than those cereal bars you find in the supermarket.

The protein content is what makes a protein bar a protein bar, so it's something you shouldn't go without.

The best scenario for fat loss will be a 2:1 ratio of protein to carbs, but in some cases a 1:1 ratio would be fine too. Then if you're looking to build muscle or use the bar after a workout, you'll want to get closer to a 1:2 ratio.

10 Common-Sense Weight Loss Tips

If you are looking to lose weight, then these 10 common weight loss tips are sure to help you out:

1. Eat More Fiber
Fiber - which is plentiful in sprouted-grain breads, the skin of fruits, and oats – may be the easiest and most effective way to boost weight loss.

Fiber, research shows, may slow the breakdown and absorption of nutrients, which could lead to a much slower release of sugar in your blood.

And this could positively affect your insulin levels.

Insulin, in elevated amounts, may promote weight gain and fat storage, therefore potentially negating your weight loss efforts.

Plus, fiber-rich diets have also been shown to control appetite better by making you feel fuller (for longer too!), which could easily prevent overeating when you eat your next meal.

It is recommended to get at least 25 grams per day of fiber in order to promote greater weight loss!

2. Start Small
You should start by making small changes to your overall lifestyle.

If you don’t exercise now, try adding in a  five- or ten-minute walk to your day.

Or change out ONE unhealthy food you enjoy, and replace it with something healthy.

These small changes to your lifestyle may result in slow – but very gradual – weight loss!

3. Stay Away From Processed Foods
Food like processed meats, cookies, crackers, and snack treats – may end up doing nothing but boosting your weight gain.

Most processed foods are full of refined white flours, sugars, fats, and trans-fats, which could only BOOST your weight gain and may pose dangers to your health.

Stick with as much whole food as possible.  Foods such as fruits, lean meats, and vegetables are perfect for keeping your weight loss on track.

4. Weigh-in Every Day

Many people say that you should only weigh yourself once a week, in order to prevent frustration and motivation.

But weighing in regularly (i.e., every day) may keep you on track, since you will be able to track and see a steady decline (or ups and downs).

Then you will have more knowledge on things you need to change, like eating patterns, in order to lose as much weight as possible.

The downside to this, however, is that you may feel discouraged at first when there are small fluctuations in your weight.

However, once you make the appropriate changes (snacking, portion size, and meal timing) you should see the scale start turning back - or in the right direction.

5. Include Green Tea

What can you say about green tea?

Everything!

Green tea has been shown in research to boost metabolism, therefore helping you to burn more fat throughout the day.

This ancient – and one of the most widely consumed beverages – has also been linked to better blood sugar control.

The reason: green tea is full of antioxidants and polyphenols – like ECGC – which has been widely researched for their respective stimulators for weight loss.

You should replace sodas, sweetened beverages, or even diet soda for green tea.

This may boost your metabolism and lead to better – no, GREATER – weight loss results.

6. Water, Water, Water

Did you know that THIRST is often confused with hunger?

It’s true!

Drinking enough water is a very BASIC tip, but it’s also the most commonly overlooked weight loss secret!

Since your body is mostly made of water, then you would think that you would want to always stay properly hydrated!

Drinking water before a meal may lead to less food intake – due to fullness – which will help you eat less.

And, water is a great substitute for high-calorie, sugar-laden sodas and energy drinks.

7. Eat SLOWER
Want an easy trick for the dinner table: eat SLOW!

It has been shown that it takes 20 minutes for your brain to register when there is food in your stomach and when you are full.

By eating slower, you take your time, and allow those signals to reach your brain.

This could lead to satisfaction as opposed to overeating at breakfast, lunch, or dinner!

And - trust me - this will be GREAT for your hips, butt, thighs, and ABS!

8. Substitute Foods
Like I mentioned in number two, try substituting unhealthy foods with healthier ones!

This may reduce your caloric intake, plus give you nutrients such as fiber (skin of apples), vitamins, and minerals that your body needs to boost fat loss.

Plus, healthier foods may be lower in calories and fat, which may be perfect for boosting calorie burn and promoting weight loss.

9. EXERCISE
You already know that exercise may make you healthy and fit.

But in order to use exercise as a way to burn fat, you need to vary your intensity.

Of course, regular cardio and strength training may burn fat and help you get a lean, trim figure, but high-intensity exercise has been shown to boost weight loss and fat burning MORE effectively than other forms of exercise.

Body weight training (hmmm, we do that in boot camp quite often!)– may be another way to boost fat burning while varying your intensity.

So, if you are looking to boost fat burning and get in the BEST shape of life, consider trying interval training mixed with bodyweight training to maximize your body’s fat burning potential.

10. Get More Sleep
Many studies have shown that lack of sleep may be detrimental to your fat loss success.

Lack of sleep may cause you to crave and seek out high-calorie foods – that, most of the time, go straight to your hips, thighs, and butt.

Plus, sleep deprivation may alter your mood, increase fogginess, poor concentration, and low motivation to exercise or eat at right.

Shoot for at least six to eight hours of sleep to maximize your fat and weight loss results.

Lose More Weight – Today!

If you are on a quest to lose weight, then these 10 common sense weight loss tips are for YOU!

5-5-2 Tiff-Fit To a Better You Challenge

It’s true (and unfortunate) that what we want and what we’re committed to achieving are often very different things.

What a lot of us have in fact, is a wish list for our life and body, instead of a concrete plan.

And most of us are far more comfortable with the idea of success than we are with actually doing what’s required to get there.

That’s because it CAN at times be uncomfortable. Even confronting. And many people are afraid of that thought.

But flicking through your favorite fitness or Hollywood magazines and wanting, hoping and wishing won’t get you the body of your dreams.

Commitment, however, WILL - because commitment creates action and action produces change.

What many of us don’t realize, is that once you make the initial effort and TAKE action, it gets EASIER every single day. Until, lo and behold, you actually ENJOY eating clean, healthy foods. You enjoy challenging your body with fun and exciting workouts. You even enjoy looking in the mirror and seeing the phenomenal changes taking place.

Then you suddenly wonder why the heck it took so long to get started on living the life you'd always DREAMED of – of having a body you are PROUD of.

It’s true, many people love the idea of a lean, fit, sexy body – yet these same people don’t have a committed bone in their sad, flabby bodies.

I’m sure you’ve heard the definition of insanity – doing the same thing over and over yet expecting a different result? Well, think ahead to 5 years from now – or 10 years. What do
you think will happen if nothing changes?

Just a teeny bit scary isn't it?

A transformation will never take place until you step out of the ‘idea’ and begin to embrace the ‘doing’ what’s required to succeed.

But oftentimes we NEED HELP to get out of the rut we find ourselves in.


Welcome to the "5-5-2 Tiff-Fit To a Better You Challenge"! 

It's perfect timing! School is back in full swing, the holidays will be here before you know it, so why not focus your energy on YOU!

Eat clean and workout to lose belly fat, gain more energy, and change your body, and you can win!

So...

• Take your before photo. Hold a paper showing the date or use a newspaper.

• FORGIVE yourself for any mistakes that happened this weekend.

• MOVE on.

• Start changing your body to finish 2013 strong.

• Get your butt to Tiff-Fit Training boot camp, small group, or both.

• Transform your body over the next 12 weeks.

There are less than 120 days left in 2013, but you can still ACHIEVE amazing results.

Because if you aren't going to change now, then when will it be?

There's no better time than today.

 
You CAN do it.


You have taken the first step towards better health. Registration is going on now through September 8. The challenge officially begins Monday, September 9, but you can get started tomorrow!

This is a CONTEST with prize money involved!

$15 entry fee. 
I want 100% participation!!

The overall goal of the 5-5-2 challenge is as follows:

• Exercise at least 30 minutes daily a minimum of 5 days each week for the duration of the challenge 
• Lose 5% of your total body weight during the challenge, AND
• Lose 2% total body fat during the challenge

You will need to take your before pictures and get your initial measurements and weight done by Tiff before September 9.


All participants will receive emails throughout the 12 week challenge with tips and motivation, meal ideas, and extra workout suggestions. You are not required to read these emails but they may contain valuable information. There will be a Facebook forum page created for our group for all contest members. To keep you motivated they’ll be support on the forum! We can check-in and let the other members know how our workouts and nutrition are going, ask questions or read about other participant’s experiences as they go through the 12-weeks. We can share meal pics & ideas, recipes, exercise tips and motivating messages.

Please feel free to send any questions you have my way. I’m always here to help you be the healthiest version of you!