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Staying on track while on vacation!

When is vacation easy to stay on track with your routine of good healthy eating and exercise?  You want to have fun and not e too strict, but you also don’t want to fall off the wagon and destroy all you have done!  You know you LOVE the results you have been getting, but now here comes a wonderful opportunity to go on a vacation!

Well, I say, go and have a fun time but make sure you EXERCISE!   Even if you overindulge a litle you can hold off weight gain by exerising daily.   Eat the foods you  want, but just have a bite of cake,  avoid eating the whole slice.  Then you aren’t feeling deprived.  In other words don’t waste your calories on some high caloric food when you can enjoy new tasteful experiences in those new exotic places you are visiting!   Think of your calories as an allowance.  You can spend them on things that are really worth it and save on those things you don’t really need!

When you return hop right back on your program and keep your goals in sight!!

Split up your plate into portions

Happy New Year 2010 everyone! This calls for getting back to a plan! A plan for exercise and a plan for eating! So, for this first tip today, let’s look at the plate we put our portions on. Is the plate a little large like the supersizing that has occurred these past few years? If so, let’s bring it down to the normal 9″ plate and then split it into six ways. Fill one section with lean protein, two sections with grain, preferably a whole grain, for example brown rice versus white rice. Then the remaining three sections with fruit and vegetables. This will not only boost health and energy, it will help you to stay satisfied much longer when you consume the right mix of vegetables, fruits, proteins and grains. I really believe that it is what we eat and how much we eat that either gets us into trouble or gets us on the right track!

Bon Appetit!

10 Healthiest Vegetables

Have you ever wondered which vegetables you would choose if you wanted to have the healthiest ones in your diet? After doing a little bit of research It is not too difficult to determine. Although many of the resources on this subject have many varying opinions on which ones are the most healthy, we can all agree that we all need to have vegetables in our diet to have a healthy diet. All vegetables have their own health benefits, but for now we will list ten that make drastic changes to your health if added to your diet regularly.

1)Onions: onions are a vegetable that have a great many nutritious qualities. Onions contain an antioxidant called quercetin which is the most active antioxidant there is. These antioxidants are very effective in managing the free radicals that can have many damaging effects on the body. They are also very effective in the fighting of tumors in the body.

2)Broccoli: Broccoli is loaded with vitamin A and C. It also contains a compound call Sulforaphane which is an anti-microbial compound that will stimulate the cells in creating enzymes to fight cancer.

3)Collard Greens: Collard Greens used in many a southern recipe is a tasty vegetable that extensive research has been done on with respect to its cancer fighting abilities. Three of the nutrients it contains are sulforaphane, celinium, and diindolymethane which have all been shown to have fantastic cancer fighting abilities. It is also full of vitamin E, calcium and beta-carotene.

4)Spinach: Although it is true that spinach has an above average amount of iron in it, it is also true that it contains many other nutrients that make it a nutrient rich vegetable. It is also very high in magnesium, Vitamin A, Vitamin C and Vitamin E.

5)Red Peppers : (bell peppers) Although they have a zesty taste and make for a colorful salad, this beautiful vegetable contains large amounts of vitamins C and A as well as folic acid which can reduce the risk of heart related illness and stroke. This veggie also is loaded with antioxidants which fight off the ageing effects of free radicals.

6)Eggplants: Eggplants are a great source of fiber, vitamin B1, potassium, and copper. Many antioxidants are contained in the skin of the eggplant which we have already stated is effective in fighting heart problems. A bonus factor to eating this veggie is that it is very low in calories.

7)Sweet Potatoes: This is another vegetable that is loaded with free radical fighting antioxidants. It has nearly double the daily recommended amount of Vitamin C and beta-carotene. It also comes loaded with calcium, fiber, protein and iron to keep you healthy.

8)Carrots: Carrots are best known for improving our vision because they contain large amounts of beta-carotene witch our bodies convert to vitamin A, which too little of can result in bad vision. Carrots are also a good source of fiber and Vitamin K.

9)Asparagus: Asparagus is loaded with Vitamin E which is excellent for healthy skin. It also contains a lot of fiber, potassium and Vitamin B6. Two antioxidants found in asparagus are Glutathione and Rutin. Glutathione has been found to have great cancer fighting capabilities while rutin strengthens the walls of the capillaries.

10)Celery: Many people only think of this vegetable as a low calorie food used for weight loss. While this is true, celery is loaded with potassium, calcium, Vitamins C and A as well as magnesium.

  

Cellulite

Ah, the Cellulite we have, what to do? It is the same fix you hear almost every article, are we seeing a common thread here? It’s called the basics.   Experts recommend daily cardio exercise combined with two to three strength-training sessions a week and a healthy diet.

The important message of this blog is there is actual proof that this is the case. Wayne Westcott, Ph.D., fitness research director at the South Shore YMCA in Quincy, Mass., and author of No More Cellulite (Perigee, 2003), designed a cellulite-reduction program that includes 20 minutes of strength training with five exercises for the upper body and five for the lower body, and 20 minutes of treadmill walking or jogging, staying at about 70 percent to 80 percent of maximal heart rate. This program is followed three days per week, although participants can always do more cardio.

Participants in an eight-week study of Westcott’s program lost about 1 pound per week or about 10 pounds after two months. When participants combined the exercise program with good eating habits (a food pyramid–based diet consisting of either 1,600, 2,220 or 2,800 calories), they doubled the fat loss, losing 9.1 pounds of fat (compared to 4.5 pounds without the nutritional component).

Have a plan

“If success is a journey, not a destination, then change is a process, not an event!”

Boy, if that isn’t the truth.  So let’s take a look on how that applies to the simple small changes we can make to make a successful change.

Calories count!!! So take control of your portions and most importantly pay attention to the little “bites”!!

Physical Activity is a must!!   It takes 60 minutes of cardio to maintain, 3-5 times a week and 90 minutes to weight loss! Get sweating!

Keep a journal!  That spells accountability. Remember eating just 100 extra calories a day will cause a weight gain of 10 pounds in a year!

Focus on fruit, vary your veggies, get your calcium, go lean on protein and know limits on fats!!!

Don’t go on diets that you will eventually go off!

Have a plan!  For breakfast, lunch and dinner!  Especially breakfast, you need to eat it in order to lose weight!

I’m sure I could go on and on, but for now, focus on the small changes that will make for a successful change!

Veggie Pasta Recipe

Take a look at this great recipe to cut down the high calorie carbs!!

Super healthy and delicious to the taste!!

A Healthy Pasta Alternative
Craving pasta? Well, even though you’ve stepped up your workout routine, it’s not time to start carb loading yet! I’ve swapped your usual pasta for a low-carb and highly nutritious version made with zucchini.Veggie Pasta With Italian Chicken Sausage

Ingredients:

• 2 small zucchini
• 2 tablespoons extra-virgin olive oil
• Salt and pepper to taste
• 1 garlic clove, diced
• 1 cup diced tomatoes
• 1 teaspoon oregano
• 1/2 pound cooked Italian chicken sausage, sliced into small pieces
• 1/4 cup grated Parmesan cheese, or to taste

Instructions:

1. Using a vegetable peeler and turning the zucchini as you go, slice the zucchini into ribbons.
2. In a skillet, over medium heat, sauté zucchini in 1 tablespoon of oil until it’s soft and the edges are clear.
3. Add salt and pepper to taste.
4. Heat 1 tablespoon of oil in another pan, over medium heat, and add garlic.
5. Sauté for a minute, then add the tomatoes and oregano.
6. Simmer for a few minutes, then stir in the sausage.
7. Spoon sauce over the zucchini. Sprinkle with Parmesan.

Makes 2 servings

Nutrition information per serving: 309 calories, 29 g total fat, 9 g carbohydrate, 28 g protein, 324 mg sodium.

Metabolic Syndrome

To stay trim, be sure to avoid soda!  Especially sugar sweetened ones.  Those who drink at least one soda (regular or diet) a day were more likely to develop metabolic syndrome according to researchers who tracked approximately 9000 men and women for four years.

The Metabolic syndrome applies to anyone with at least three of the following criteria:

Blood pressure:  at least 135 over 85

HDL cholesterol:  less than 50 for women and less than 40 for men

Waist: a minimum of 35 inches for women and 40 inches for men.

Triglycerides:  were at least 150.

Fasting blood sugar:  at least 100.

They found the risk of having this syndrome was 44 percent higher in people who drank at least one soft drink a day than those who drank less.

The answer???   Drink water!!

How To Spot A Fad

Hey everyone, ever wonder sometimes if you are participating in a FAD??? Well, here is how to spot a fad!!

1. It will promise a large or fast weight loss (more than 1-2 pounds per week.)
2. Does not include suggestions to consult with your doctor or a registered dietition.
3. Encourages you to eliminate food groups (such as grains) or eat from them in a limited way.
4. Offers rigid menu’s that don’t consider your likes, dislikes or your lifestyle.
5. Neglects active living or lifestyle changes.
6. Provides far fewer calories than what is needed for an energized healthy lifestyle (less than 800-1000 calories per day).
7. Contradicts what most trusted health professionals say.
8. Depends on special products, supplements or treatments.
9. Has miraculous claims.
10. Relies on testimonials.

These are good solid suggestions as to what to look for in a fad or passing diet.  I have found it is all in the BASICS: exercise, eat right, drink water, and get plenty of rest.  Those are the lifestyle changes that really work and are lasting!

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