Viewing entries tagged
tips

Comment

4 Tips to Lose Weight Without Ever Changing Your Diet or Exercise

No this isn’t a gimmick.  I’m not selling some rapid weight loss pill…news flash, those don’t exist! 

But before you get discouraged, I DO have some simple practices that will help you lose weight, without ever changing your eating or exercise habits.

 

Turn off Technology- Try and implement a “no screen-time before bed” rule in your house.  30 minutes (ok fine, 15 if you just HAVE to see who gets the Bachelor’s final rose) before bed, turn off the technology in your bedroom.  Put your phone away, turn off the TV, even cover the clock with a towel or t-shirt.  There is a ton of scientific data showing that technology, and LED brightness promotes wakefulness. 

How will this help you lose weight?  Well, lack of sleep can lead to increased hunger and cravings.  A little extra shut-eye goes a long weigh (get it?).

 

Change your Attitude- Lose weight just by thinking differently?  Ok, maybe there’s a little more to it than that, but so much of our diet, attitude, and in effect, results, are all mental.  Eating clean is not always easy.  Instead of harping on all the things you CAN’T eat, focus on what you CAN. 

Lose that feeling of deprivation and you will gain a whole new appreciation for eating clean.

 

Add Water- Up your H20 intake.  Try and drink at least half of your body weight in fl. oz. throughout the day.  We often confused hunger cravings, with thirst due to dehydration.  Before reaching for a snack have a glass of water first.

 If you have trouble drinking so much water, try flavoring it with fresh fruit, or drinking unsweetened tea (iced or hot).

 

Focus on Small Goals- If you’re gauging success, only by the number on a scale, you’re going to get discouraged very quickly.  Our body weight fluctuate sso easily.  An extra glass of water or an awesome workout that increases lean muscle mass, can add numbers on the scale.  Nothing will sabotage your efforts more quickly than unrealistic expectations.

 Give yourself credit for the baby steps (that might even seem giant at the time).  Set small goals, like ordering a salad, instead of a sandwich.  Or even smaller tweaks, like ordering a salad but ditching the cheese.  Jot these down as the day goes on and you’ll feel like a superstar when all these mini accomplishments add up!

Comment

4 Essential Holiday Travel Tips

Comment

4 Essential Holiday Travel Tips

Vacation is a time to relax and rejuvenate but it can prompt a bit of anxiety.  Whenever we stray from our regular routines, this unknown can be unsettling.  If like me, you are accustomed to a daily workout class and regularly accessible healthy meals vacation can test our nutritional instincts. 

What do you mean Costa Rica doesn’t have soul cycle??  Will there be kale??  Take a deep breath and know that with these simple steps, you can enjoy your vacation, without your nutritional habits taking a vacation as well! 


1.    Plan Ahead- Planning is the key to your success!  I can’t emphasize this enough.  In fact, I’m giving you five tips, because I’m super nice, but this first step would be entirely sufficient on its own.
Here are ways that I like to plan ahead:

·      Bring a Meal- Airport and airplane food is gross.  Yes, I’m making a generalization and if you’re sitting in first-class eating a gluten-free, organic meal, than good for you, but I promise you are in the minority!  I like to bring a meal to the airport (breakfast, lunch or dinner, depending on flight time) so I don’t have to eat processed food with excess sugar, fat, etc. 

·      Bring Snacks- I also like to bring packaged foods with me when I travel.  The RIGHT packaged foods, like Larabars or dried fruit and nuts are perfect for on-the-go.  Asalways, watch the sugar and look for snacks with protein and fiber that will keep you fuller longer.  Having these snacks on hand will help you make smart healthy choices, rather than eating things you wouldn’t normally eat at home.  Whether you’re at the airport, or touring a new city, being prepared with healthy snack options is a great tool.

·      Research Restaurants- Most restaurants these days have at least a couple of healthy options, and any tropical destinations will most likely feature fish on the menu, which is a great healthy meal.  However, looking at the menus online ahead of time will ensure that you’re never in a bind.  There are also apps that work domestically, such as AroundMe, that can help locate healthy restaurants in the area. 

2.    Drink Water- Staying hydrated not only curbs jet lag, and prevents your skin from drying on the airplane but it also curbs cravings.  As I mentioned in my tips for weight loss we often confuse hunger with thirst.  Especially on vacation when you’re probably having one more cocktail or some fun in the sun, we are more likely to dehydrate. 

3.    One and Done Rule- You’re on vacation and you want to indulge, I get it! It’s more than ok to indulge, in fact, I encourage it.  Especially on a trip, you don’t want to feel like you’re missing out.  And you definitely don’t want to travel all this way and not enjoy the local food.  That being said, it’s ok to indulge, but not at every meal.  Like anything else, enjoy in moderation.  I call it the one and done rule because I indulge on no more than one thing a day and then call it quits.

4.    Exercise- Don’t let your workouts go on vacation too.  Sure, there may not be a FlyWheel or SLT but I promise you’ll survive, and so will your workout.  If you’re touring a city, walking and seeing the sights is a great way to get exercise.  I also love this hotel room workout from Shape.com.  No equipment, no problem!

Comment

Comment

5 Tips to a Thinner Thanksgiving

You’ve just finished inhaling your dinner.  Not just any dinner but Thanksgiving dinner, which you look forward to all year.  You threw caution to the wind as you gorged on sweet potatoes with marshmallows and stuffing covered in gravy.  Now you have to unbutton your pants in an attempt to even breathe.

Sound familiar?  Thanksgiving, by nature, is a recipe for over eating.  You wait 364 days for this meal, its commonly served buffet style, and the traditional “staples” are loaded with calories.

Last year, ABC News revealed some disturbing stats about America’s time-old tradition.  “The Average American consumes 3000 calories during the Thanksgiving meal plus another 1500 on snacks and drinks…That’s 4500 calories in all, and about 45% of them come straight from fat,” according to the Calorie Counting Council.

Before you have a heart attack and tell Grandma you’re not coming (I swear that wasn’t my intention!), here are 5 tips that will you help you have a thinner Thanksgiving!

  1. Eat Breakfast- It is a common misconception that you should starve all day in order to save up room (and calories) for the big meal.  In fact, if you’re hungry, you’re more likely to overeat.  Instead, have a healthy breakfast containing protein and fiber, to curb your appetite and get your day started off on the right foot.  Try scrambled egg whites with a piece of whole grain toast. 
  2. Go Easy on Alcohol- Alcohol is usually the forgotten calorie source.  But those glasses of wine you’re self-medicating with in order to make family conversation more tolerable, add up!  Alternate sips of wine with water and avoid high-sugar juice mixers
  3. Portion Control- When Thanksgiving is served buffet style its easy to load up your plate, and feel compelled (or inclined) to finish everything.  But your eyes are often bigger than your stomach.  Go into the buffet with a portion plan.  Your serving of protein (turkey most likely) should be approximately the size of your hand.  Serving of starches like potatoes or sweet potatoes should be only half the size of your palm.  And use the rest of your plate for green vegetables – brussel sprouts for the win!
  4. Bring Healthy Alternatives- Don’t feel left out Thanksgiving.  Bring healthy options that you too, can enjoy.  Offer to bake these pumpkin donuts...I promise, they won't even know they're paleo!
  5. Enjoy the Company!  In an effort to get all of the food safely into our mouths, we forget to enjoy the company of family and friends.  After all, Thanksgiving is all about coming together with family and friends to enjoy a meal.  Talk with guests and be present in the conversation, slowly savoring your food.  I promise, the stuffing will not get up and leave your plate, if you stop to talk to your cousin.   

 

Comment

Top 10 Tips for Weight Loss

Comment

Top 10 Tips for Weight Loss

Weight loss and weight management is not a one-size fits all.  Bio-individuality is the concept that what works for one person may not work for another.  After all, all of those fad diets came into existence because they worked for someone, somewhere.  Does that mean that you should eat nothing but cabbage soup though, please no!

That being said, there are certain measures we can all take that will not only benefit our weight loss efforts, but also our overall health and wellness. 

  1. Drink Water- Hunger is often confused with dehydration.  Try and drink 8 glasses of water per day.  This will help you feel fuller and also slow down your “auto-pilot” mode when you normally reach for a snack.  Additionally, a glass of water before a meal or snack will help you eat less.  Drink up!
  2. Eat Carbs- Real Carbs- Carbs have mistakenly become the enemy.  We need carbs in our diet.  Our body uses it for energy and fuel.  However, not all carbs are created equal.  Replace refined carbohydrates like bread, pasta, pretzels, etc. with complex carbohydrates like fruits, vegetables, whole grains, nuts, seeds, and legumes.  Complex carbs are high in fiber, which slows digestions and promotes stable blood sugar levels. 
  3. Choose Healthy Fats- A common misconception is that fats make you fat.  In reality, we cannot live without fat.  The body utilizes dietary fat for energy, healthy hair, skin, and nails, vitamin absorption, and normal every day bodily functions.  Choose good fats, like avocados, nuts, and seeds, fish, and extra virgin olive oil.
  4. Emphasize Lean Protein- Our bodies require protein to continuously renew and replenish our cells, stabilize blood sugar levels, and give us energy.  The richest sources of protein include animal products (meat, eggs, and fish) and plant sources (beans, nuts, and seeds).  You can be a vegetarian and get ample amounts of protein, but you also don’t have to be!  If choosing animal proteins choose learner proteins, like chicken, fish, and turkey, rather than red meat.
  5. Eat Breakfast- I know so many people who skip breakfast.  They’re not hungry, don't have time, the list goes on and on.  Ditch the excuses.  Eating a hearty and healthy breakfast will give your metabolism a jumpstart and help you better control cravings throughout the day.  When we miss our first fuel opportunity of the day, by mid-morning we are hungry and more likely to engage in mindless nibbling, snacking, overeating, and over compensating for any calories “saved” by breakfast.  
  6. Eat More Frequently- Try and balance your food intake throughout the day by eating smaller main meals (breakfast, lunch, and dinner) and supplementing with healthy snacks.  Don’t forget to eat until you’re no longer hungry rather than eating until you’re full.  There’s a huge difference!  Our eyes are often bigger than our stomachs and we take HUGE portions at mealtime.  Eating regularly throughout the day will help cut down on mealtime portion size.
  7. Exercise your Body and Mind- Exercise has enormous benefits for your mind and body.  Decreased body weight, smaller waist circumference, lower resting heart rate and blood pressure, and endorphins to boost your mood- all results of exercise!  We’re all busy so exercise smart and efficiently rather than spending hours in the gym.
  8. Catch Some Zzz’s- Did you know that according to research, those who sleep five hours or less weight five pounds more than those getting at least seven h ours of sleep per night!  Lack of sleep can lead to irregular energy balance, metabolism and appetite.  Sleep more, eat and weigh less- awesome!
  9. Cook- Again, I know we’re busy and or you simply may hate cooking.  It feels tedious and requires clean up.  But isn’t it worth it if you can control portion sizes, quality of ingredients, and cut back on your intake of sodium, fat, and calories.  Check out some of super fast recipes for more tips, but get cooking in the kitchen!
  10. Keep Track of what you Eat- Be a label detective!  Regularly check labels.  My rule of thumb is if I can’t pronounce it, I probably shouldn’t be eating it.  The healthiest foods are those found just as nature intended- whole and unprocessed.  When was the last time you saw an ingredient list on an apple or stalk of celery?  Additionally aim for foods with lower sugar content.  Read more about sugar here and try and stay away from foods with no sugar, or 5 grams or less. 

Comment