Don’t Let the Start of the Holiday Season Be the End of Healthy Habits

Whether we want to face it or not, Halloween is the real kick-off to the holiday season and Halloween is now upon us. Whether you consider yourself to have substantial willpower or not, this is the time of year when eating seasonal confections and festive meals become social events, often sabotaging all the hard work you put into your fitness plan the rest of the year. While people tend to blame the month of December as being the month where they gain a few pounds, it truly starts in October, with those little ‘fun size’ candy bars hanging around at the end of the month. That being said, here are some tips to reduce your chances of negating your good efforts.
We all know that retailers start putting seasonal items out earlier and earlier every year. While it’s tempting to be prepared early and stock up on bags of candy and those ‘bite size’ bars for your trick or treaters, hold off on bringing the candy into the house! I’ve never seen a store run out of candy, so by waiting until Halloween is closer, you are not gaining anything special that will disappear from the shelves, but you WILL be making it all available to you when you have a craving for a ‘little something sweet’ . Somehow, those smaller sized bars seem easier to rationalize and leave us feeling much less guilt. The reality is that even two of these small candies are two more than you usually have, and will catch up to you eventually. If you plan to indulge in Halloween sweets, approach November with a plan to add some extra time to your workout to keep a balanced approach to your health.

Try to use healthy substitutes in baked goods. Whether you surf the Web and find healthy fruits (and even veggies, believe it or not!) to use in lieu of cups of sugar or condensed milk, or you experiment on your own to find healthier alternatives. Taking some extra time at the supermarket to seek out alternatives (usually located in the direct vicinity of the original higher calorie/fat ingredient) will yield some guilt-free dishes that are still palate pleasing. Think seasonal produce and creative ways to use it rather than seasonal desserts and giving-in to your sweet tooth.
Continue to drink plenty of water during the holiday months. With cooler weather, no matter where you live, it doesn’t seem as easy to remember to hydrate during this time compared to summer months. Drinking water will maintain your metabolism and the assimilation of nutrients, also keeping your hunger at bay as you pass by that dessert table.
Don’t forget that while the holidays are a time of celebration, too many libations will add up in the way of calories; something we all tend to overlook when it comes to analyzing our dietary intake. Mixed drinks often hold a lot of sugar, as do seasonal beverages like hot buttered rum. So while you may be thinking back on a bad week where you gained a few pounds, scratching your head as to how salad, fresh fruit and sensible eating caused you a weight gain, think back to how many glasses of alcohol you may have had at that last holiday party and you’ll find your answer.

While some of the seasonal treats we like to partake in only come around during the holidays, make this a time when you also commit to maintaining your good health (or starting a health plan, if that be the case) in the coming new year. Most of all, make the holidays a time to celebrate friends, family and all that you have to be thankful for, including the choice to live a healthy lifestyle.

Are Diet Programs Worth the Money?

It has been estimated that Americans spend approximately $50 BILLION on the best diet programs each year.  My first question of course, is where the heck all this money is coming from, but then of course to get to the ‘meat and potatoes’ (pardon the reference) of the issue, isn’t this a lot?  One has to question the effectiveness of the best diet programs, since logic would indicate that people are obviously trying more than one program.   $50 billion spent on the government level makes me feel sick enough, but to think that average citizens are spending their hard earned cash, especially in this economy, is downright unbelievable.    

Before I even sat down to write this piece, I knew exactly the way I feel about the cost of the best diet programs and the ramifications of how the cost combined with non-guaranteed results, feels.  Rather than just writing this based on my own experience, let’s take a look at an example; one most of us are familiar with.  No matter where you live, chances are you either drive by a local Jenny Craig location or you see/hear the commercials every day.  Most notably, Jenny Craig got a big boost in business and reputability when celebrity Kirstie Alley lost so much weigh on the system.  It was inspiring to see the monthly updated commercials touting Kristie’s progress, causing women and men alike to jump off their couches, bypass the stop at the McDonalds’ drive-thru and head directly to Jenny Craig so that they too, could start shedding the pounds.  The sad thing is that Kirstie Alley is now being featured on every gossip mag out there, being exploited and ridiculed for all the weight (plus some) that she gained back.  In this case, the diet plan obviously worked (along with the personal trainer she could afford to work out with for hours each day), but the diet program was not effective for long-term weight loss.

I myself have tried the best diet programs such as NutriSystem, Weight Watchers, Diet Workshop, SlimFast, Dexatrim, TrimSpa, I’ve been prescribed Meridia, and I’ve done the cabbage soup diet, the Atkins Diet, The Zone and the South Beach Diet.  How much money did I contribute toward our $50 billion?  Probably more than I could afford now that I think about it, but such is the beast of desperation when you feel trapped inside a body you never intended to be in.  While each of the programs I’ve referenced each has their own merits (obviously, or they wouldn’t still be in business), I will say a few of them gave me a jump start toward the weight loss I eventually achieved.  In the end, it was good ole fashioned ‘reduce the portions and increase the exercise’ that helped me shed over 85 pounds.

Everyone is always looking for the silver bullet; the magic pill or best diet program where you pay your money and they will take the weight off FOR you.  I’m here to tell you that the only person that can do that is a plastic surgeon and even HE sees people put the weight right back on after sucking it off their hips and thighs.   While it may be a slower process, it’s my opinion (and I realize it’s my opinion only, so feel free to comment if you feel differently) that diet programs are NOT worth the money.  Many of them have you eating unnatural, processed, dehydrated foods that you must purchase from them, when your body is meant to have fresh whole grains, fruits and vegetables. Do yourself a favor… the next time a NutriSystem or Jenny Craig commercial comes on, hand someone else your checkbook and insist that they do NOT give it back to you until the urge to run out and join these programs has passed.

Now go find yourself a fresh, healthy snack and drink plenty of water! And by the way, I’m sure the dog needs a good long walk too.

Eating Healthy on a budget…You Can’t Afford Not To

Ways to get healthy on a budget…You Can’t Afford Not To

I know in the past I’ve written about how to eat healthy on a budget, which is a struggle for many people, but in today’s economy, it is also tough for many of us to afford belonging to a gym, investing in fitness equipment or purchasing diet programs.  For those that don’t know, I myself am a single mom with very limited income since losing my job last December, so I speak from experience when I say that there ARE ways around financial limitations when it comes to working out.  Just DON’T allow the budget to be an excuse as to why one can’t get (or stay) fit.  A family can also be eating healthy on a budget. There are so many options out there and while I’ll touch on a few, the possibilities are endless, so try to keep an open mind and think creatively, you may surprise yourself with what some ingenuity can come up with!

We all choose different approaches when it comes to exercise and eating healthy on a budget, but for me, going to a gym has always been my preference for keeping fit.  I am a competitive person, so when I see a 60+ year old leaving me in the dust on the elliptical next to mine, it’s ‘game on’ in my mind!  For those of out there that have ever dealt with depression, like I have (if you’ve ever lost a job, you know what I mean), belonging to a gym gets a person out amongst “the living” and provides an outlet for anxiety, releasing endorphins and serotonin that will help fight off the depression that drags one down.  However, when a job is lost, how can a single mom afford to pay the membership, let along be eating healthy on a budget?  This was a big concern for me, knowing how much my kids love our local YMCA and how much we gain from hanging out there on a routine basis.  One day, not too long after I found myself scouring the job ads, a friend suggested that I apply for financial aid through the Y, allowing us to continue our routine.  What a revelation!  While I’d made charitable contributions in the past to the Y Scholarship Fund, I had no idea I would ever be the one to have to use it.  Good example of karma at its best, don’t you think?  The application was very simple and I just had to show proof of income (my unemployment verification) and within a week or two my letter arrived in the mail saying the kids and I were approved for full membership! In addition to eating healthy on a budget we were able to get fit on a budget as well.  It was like someone handed me an early holiday gift.  If you don’t have a local YMCA, ask about financial assistance at a local gym; it’s not something that is highly advertised obviously, but there are plenty of generous members out there who are willing to give the gift of health to those in need.  I never thought I’d be one of them, but I’m glad I paid it forward in this instance, and once I’m back on my feet again, I do plan on giving annual donations to the YMCA.  The gym may also have opportunities to volunteer to help out at the facility in exchange for a reduced membership rate. 

If working out at a gym seems intimidating, or you just would rather not be around crowds, really look for ways to get the body in motion; ditch the car for a weekend and only walk places you need to go, hike the woods with a camera (one never knows what they will find), swim at a local beach or lake, play tag with the kids in the backyard… the list goes on and on. Eating healthy on a budget is only part of an overall fitness routine.  When my kids were babies, I would use them as weights and they thought it was fantastic fun while it was giving me an additional workout to have them lying on my chest while I did sit ups or gave them ‘airplane rides’ on my legs.  No kids? No problem.  Use cans of vegetables for light weights or gallons of water for heavier ones.  Take the stairs whenever there is the choice and don’t put off reaching up high and getting a good stretch while cleaning those cobwebs from the corners of the living room.  Gardening is also good exercise, particularly if a person older or have health problems that may preclude them from more aggressive workouts.  Reaching and bending for those weeds works major muscle groups and benefits health while also providing much joy as the garden blooms. Financial hardships can hit anyone at any time of there lives, but it is possible to be eating healthy on a budget and keep one’s spirits and activities up as well.

Don’t let the economic crunch or any personal situation deter you from getting in some daily exercise; a person will feel energized, more alert, happier, and you’ll see results at the next checkup. In these uncertain economic times eating healthy on a budget or getting fit on a budget is still possible.   You can’t afford NOT to. 

Top Celebrity Diet Tricks that can work for you

These days a Hollywood actress and a healthy diet go hand in hand. Celebrity diet tricks seem to be the fad, whether its lean meats, cottage cheese, baby food, or sweet potatoes to satisfy their sweet tooth, these foods keep them looking healthier than ever and keep us as envious as ever. Every woman has the shape she wants in mind, is your idyllic body type more like Jennifer Lopez or Angelina Jolie? You still need to find those celebrity diet tricks that will work for you.

Which would you favor, cottage cheese on the legs or cottage cheese in your mouth? Cottage cheese is known as the “healthy cheese”, contrasting other cheeses it retains its whey content since it is not press dried, but drained. Compared to other cheeses out there, cottage cheese is low in fat with every 5 grams there are 3 grams of saturated fat, it is also low in carbohydrates and high in protein. Now, in regards to celebrity diet tricks, which famous actress gets that body by including cottage cheese into her diet? I’ll give you a hint; they didn’t call the movie honey that Jessica Alba starred in for nothing.

Of the more evident foods required in a healthy diet, lean meats are on top. The body has to work harder to break down lean meats that in turn speed up the metabolism and preserves lean muscle. A diet rich in protein will permit you to lose a lot of weight in a short period of time, while contributing to the development of the bones in the body. Protein-rich diets kill off carbohydrates thereby reducing the fluid content in the body, this alone results in weight loss because it is reducing the amount of water that your body holds. Back to celebrity diet tricks, which actress uses protein-rich lean meats to terminate her weight? Although there seems to be no sign of meat on her own body, the answer is Angelina Jolie.

If you’re having difficulty controlling your portions, calories, or snacking I’ve got a solution for you. Uncontaminated and full of nutrients, baby food is a great snack to eat on the go. Plus, this is one of those celebrity diet tricks that is typically free of harmful chemicals and the majority is naturally and organically made. This snack seems to be all over the internet lately, linked to the diet plan of actress Reese Witherspoon.

If you’re anything like me you’re most likely wondering what to do about that sweet tooth. If you need some sort of dessert after every meal, I recommend potatoes. Not just any potatoes, but sweet potatoes. Rich in potassium and magnesium, they’re also a great source of healthy carbohydrates. Sweet potatoes also work to lower your blood sugar as well as fighting arthritis. This is one of the celebrity diet tricks of one of the world’s first supermodels, Christie Brinkley, includes sweet potatoes with a drop of olive oil into her diet plan.

It’s not to say we should eat these foods for the reason that the perfectly fit celebrities are including them in their diets, however if they look this good by eating these foods they must be doing something correct. And if there is one thing I cannot stress enough, to obtain the result you and I both know you can achieve, you have to push yourself to get into the gym. Celebrity diet tricks and other diets may result in the weight loss you have been striving for but they will not give you the toned perfection your body deserves. Every step towards a healthier diet and an active life will bring you that much closer to your goal.

How to Eat Healthy on a Budget

Eating Healthy on a Budget

While it seems hard enough to eat healthy these days with all we have scheduled on a day to day basis, the additional challenge that living on a budget poses can be a real hurdle for those watching both their calories and their wallets. In an age where the economy is pushing the price of food up, and nearly one-third of the U.S. population is obese, here are some tips to help you avoid becoming a statistic:
- Set aside a small portion of your day, once a week, to meal planning. While this sounds like a daunting task, it will definitely save you money while providing structure. I am by no means suggesting that once you plan to have chicken on Wednesday that it’s set in stone, but you will approach the market with a game plan, cutting out impulse buys. Fleshing out (pun intended) a meal plan for the week will allow you to plan for a night or two of leftovers which will really cut down what may have previously become a science experiment in your fridge when forgotten about.
- Never food shop on an empty stomach! You’ve heard this time and time again, yet we all do it once in a while. If you are in a pinch to pick up some necessities and didn’t have time to eat first, at least put some gum in your mouth. Chewing gum will give you some satisfaction until you have safely emerged from the store, leaving those 2-for-1 candy deals back in aisle 6.
- Use the sale circulars and in-store specials to your advantage, but don’t buy something just because it’s a ‘good deal’. Peruse the fliers in order to hone in on items you normally use, or to find a generic replacement for a common item such as peanut butter, milk, breads and cereals, and so on. Now is not the time to buy the newest frozen pizza you’ve been wanting to try; you’re on a budget! Furthermore, you don’t need the preservatives and fillers in a frozen item when you can make a healthier, lower-sodium homemade version for a mere fraction of the cost.
- Buy in bulk when you can, and steer clear of the pre-packaged convenience sizes. While having a large selection of 100 calorie snacks pre-packaged for us is convenient, you get more bang for your buck by buying that larger, full box of wheat thins, rather than getting six small pouches of them. Reach for the full size box that typically costs nearly the same, and zip lock your own 100 calorie bags. You’ll save money and still be in control of your portions.
- Know your supermarket. Stores traditionally place the sale items around the outside of the aisles with the name brand, more expensive items being on the shelves at eye level. Take a few seconds to consider a generic version which will offer the same nutritional value, putting less of a dent in your wallet.
- Eliminate (or drastically reduce) your juice and soda intake. By cutting these costly items from your grocery list, you’ll see the savings add up. Opting to drink water instead of soft drinks, sports drinks, juices and soda will make a real difference in your sugar intake and give you more energy in the long run.
- Cook enough for two meals and freeze the extra servings for a later date. The key here is to date the item you’re putting in the freezer and to not forget about it! This is where your meal plan will save you from having to remember it’s there.
- Shop the fresh fruits and veggies, but stick with the ‘traditional colors’. While buying an heirloom tomato or a yellow pepper seems attractive, don’t get caught up in it. These items are expensive and offer no additional nutrition than their traditional counterparts. Buy the green pepper; it’s just as good for you and costs significantly less.
- Don’t buy prepared/pre-cut veggies. You can buy the same head of lettuce for less than the cost of a bag of chopped lettuce, while also getting more. Standing at the counter for a few minutes chopping greens is a form of exercise too!
While it can seem overwhelming to want to lose or maintain weight while simultaneously on a budget, it doesn’t have to be. Taking just a few minutes out of your week to consider your eating habits, plan some healthy meals and compose a grocery list will be well worth it.
Stay tuned for some great healthy pizza recipes and how to watch what you eat by grilling this summer!

The benefits of adding magnesium as a dietary supplement

The benefits of adding magnesium as a dietary supplement

While I’m always trying to strike a balance between good nutrition and plenty of exercise, I’ve been feeling a bit ‘off’ lately; a bit more sluggish throughout the day, erratic ups and downs in my appetite, muscle spasms and a few other little bothersome things I’d attributed to the aging process up to this point.  Realizing these symptoms were not going away on their own after a few weeks of having trouble sleeping at night and craving a nap during the day, I decided to research what natural supplements may be able to help.  I’ve always taken a women’s multivitamin every day, but let’s face the facts: unless you are eating 100% of your recommended daily allowances and drinking an adequate amount of water each day, your body will not be in the best possible position to absorb all the minerals in your daily vitamin.  So for those of you that think that you can eat poorly simply because you take a daily vitamin and are getting all you need there, think again.

 

In considering the way I’d been feeling lately, I came across an interesting article in a magazine about the many benefits of magnesium.  Since we hear a lot about how ginkgo biloba will help you focus and increase concentration, and we hear all about Echinacea and zinc helping ward off colds, seeing information about magnesium was news to me, so I thought I’d share what I’ve learned, seeing as how I can say it has truly made a difference in my energy levels and muscle spasms in just the two weeks I’ve been adding it to my daily regimen.  What’s interesting is that a lack of magnesium in your system will present symptoms that are quite similar to what seems the “norm” when going through the aging process. This is all well and good if you’re 80 years old, but if you’re feeling like you may have an irregular heartbeat, or your doctor discusses your increased risk of heart attack, high blood pressure, predisposition to diabetes, etc., chances are you can REALLY benefit by adding magnesium to your dietary supplements.  It has been cited that over 75% of Americans don’t get near enough magnesium in their diets, thus we are essentially allowing our bodies to age faster than they should.

Those that should absolutely consider taking magnesium are people with diabetes, those that are alcoholics, those currently taking heart medications, people on low-calorie diets, those that are heavy exercisers and also those that have been diagnosed with a fat malabsorption problem.   Facts about the many benefits of magnesium are overwhelming; it aids in the prevention of hear t disease, protects against kidney stones and diabetes, as well as curtails the occurrence of chronic fatigue syndrome.  In addition to all this, magnesium actually helps keep our bodies young by protecting our cells in many ways.   Magnesium alone can strengthen muscles and when used in combination with a calcium supplement, ensures strong bones and helps ward off osteoporosis.   To gain maximum benefit, magnesium and calcium should really be taken in tandem, with the dose of magnesium measuring approximately half that of the calcium.

Magnesium is considered to be a very effective free-radical fighting antioxidant.  Those of you that are deficient in magnesium are most likely also deficient in vitamin E, which you need to maintain the proper speed of your aging process.  Not getting enough E will have you looking and feeling older than you are, long before your time.

While there are certainly notable foods that contain magnesium, the supplement itself is very affordable.  Like I said, I started taking it just two weeks ago and have noticed a substantial difference in my overall energy level, as well as a decrease in the number of muscle spasms I’d been previously experiencing relative to a car accident I was in a few years ago. 

As with any time you begin a new diet or health regimen, you should consult with your doctor to see if altering your current mineral intake could be beneficial for you.  In the meantime, there is a wealth of information on how magnesium can positively affect certain health issues; so if you have a health issue mentioned here, do your research and consider giving your body some extra magnesium.  I think you’ll be glad you did.

Examining The High Protein Low Carbohydrate Diet

Almost every known man or woman in this world would love to have a perfectly fit body. It is everybody’s dream and sometimes, somebody’s nightmare. It is a dream for those who have kicked the start towards obtaining an enviable body and a nightmare for those who have resorted to different ways to make their body as fit as they wanted but to no avail, and worst some have even suffered to complications.

Others were able to get that perfectly sculptured body gradually through hard work while some opted to have it the faster way. But of course, the length of time you would need to spend to get the body you wanted would still depend on the amount of flab and bulges in your body that you will have to eliminate and the kind of procedure you will use to lose weight.

There are known procedures that promise to destroy the unwanted fats you store in your body- there’s weight loss surgery, there are medicinal and natural ways, there are fad diets, losing weight by doing exercises, and other weight loss procedures. There are ways that manipulate the functions of our body in order to lose a considerable amount of weight. Taking in high protein and low carbohydrate diet is one.

Following this diet stimulates the body to lose weight because the drastic decrease of carbohydrate intake in the body will force our body to burn its stored fat for energy. High protein, low carbohydrate diet encourage taking more protein in unlimited amount. Anybody who is into high protein low carbohydrate diet may take in food like red meat, eggs, cheese, and fish and lessen intake of pasta, bread, rice, potatoes, and the like. What makes high protein low carbohydrate diet effective is that it subjects the body into a different kind of metabolic state- ketosis. Ketosis is the process when the body breaks down stored fats in order to use for energy when the body receives a minimal amount of carbohydrates.

Unfortunately some dieticians claim that this kind of diet might result to some complications like kidney failure, high cholesterol level, osteoporosis, kidney stones, cancer and other complication. Other dieticians however claim that this kind of diet may is not as harmful as it may seem to be. What makes this diet even popular is its fast, achievable result.

Though there are a lot of ways to lose weight, the best solution oftentimes is to look into our lifestyles and make some changes in the way we live. We have had some habits that have caused our body to lose its control, and we end up looking so massive like we never imagined we could be. The procedures may work, but this would prove to be transitory and wouldn’t last if we keep on going back to our unhealthy lifestyles. And above all, the desire to look fit must come from the inside; that is, to know that you want to achieve something for yourself and to be determined to have it no matter what.

Where To Find Free Diet Recipes

Weight loss is the trend nowadays, with the increase occurrence of obesity, pre- diabetes, high blood pressure attacks and other cardiovascular diseases. These health challenges are not just experienced by the older generation, but even younger kids start having a difficult time playing outdoor games because of shortness of breath. Most of these kids are overweight, and parents tend to starve them to help them drop some weight. But starving your way to losing weight is not the way to go. Get hold of free diet recipes online and feed your family some healthy meals that will also help control or maintain their weight.

There are also several TV shows that feature healthy meals – another source of free diet recipe for you. Some fitness magazines also publish these useful recipes that do not deprive you of a tasty, delicious meal.

As an example, breakfasts should be packed with energy boosting nutrients especially for growing children and working individuals. It would be good to have high calorie foods that are low in carbohydrates. Fiber rich foods such as whole grains and fruits can also give you that boost, and make you feel fuller for a longer period. This means a cut from unhealthy snacking. While chocolates may be good once in a while, regular chocolate snacks may be bad for the abs and translate to flabs.

Fruit shakes can make a healthy snack, as long as the sugar content is not excessive, and the milk used is appropriate – skimmed milk or low fat milk can add flavor. There are free diet recipes prepared by nutritional experts that include tasty snacks such as these, and other menu that you thought were “bad for the diet” foods, such as pasta and pizza. These healthy recipes not only include the main meal, but also drinks, salad dressings, dips, sandwiches, desserts and snacks. Losing weight and dieting should not be torture, with all the tasteless, raw vegetables. These can be complemented with a healthy dip to make snack time more enjoyable.

Drinking water frequently also helps while dieting. When there are no healthy fruit juices available, skip the soda and go for pure, unflavored water. Aside from the fact that it helps in digestion, and in replenishing lost fluids in the body, it also cleanses the body of toxins.

You may also find free diet recipes at the back of the labels of food items. So the grocery is also a good place to look for new recipes, just do not rip out those labels while in the store. This, of course, requires you to buy the items, which is also practical since it is most likely one of the ingredients in your free recipe.

And while you are collecting those free diet recipes, you may want to share it with your friends as well. You can either create your own diet recipe book to lend out, or post it online, in your blog or personal website, or on an egroups. Just make sure to acknowledge your source.