Steps To Take To Reduce Overeating While Eating Out.
Americans eat up to 40 percent more food while eating out compared eating at home!
Here are some simple steps to reduce overeating while eating out
1) Start with low calorie appetizers such as calorie poor, and nutrient dense foods such as soups, nuts, salad or olives
2) Stay clear of ‘supersize me’ or ‘large size’ options
3) If you’re having dessert, share it with a friend or bring portion of it home.
4) Choose more vegetable and fruit-based options
5) Choose a starter instead of a main course
6) Limit the total calorie intake to no more than 600-800 calories for dinner and half that for breakfast or lunch.
7) Stop eating before you feel full
8) Take a break in the middle of the food
9) Portion sizes have gone up significantly over time, so be mindful of the portions.
If you need help losing weight, consider working with a coach, like myself: www.anywherefitnesspt.com or www.beachbodycoach.com/anywherefitnesspt
Portion Size is a huge factor today:
Friday, September 19, 2014
I'll be your coach & guide you through this experience & get the best, most shredded results of your life with 30 min workouts & portion control nutrition!!! 21 Day Fix EXTREME
Thursday, September 18, 2014
10 Reasons Dehydration is Making You Fat And Sick
Whenever you feel thirsty, instead of reaching for some soda or a cup of coffee, you better drink a glass of water.
Although your body is 75% water when you are dehydrated, your blood becomes thicker and the blood flow is slower. Whenever this happens, the blood pressure increases, and that, as you know is not good.
Every day you lose about 10 cups of water on average through perspiration, urine, breathing and waste elimination.
Water provides a number of benefits, but sometimes you just do not drink enough water. The next time you feel dehydrated and need to drink something, make sure you do not reach for a carbonated, sweetened or caffeinated drinks, and drink a glass of clean and cold water. It is the best thing you can do for your body.
What are the consequences of an insufficient water intake?
Water is the major source of energy in the body. The lack of water slows the enzyme activity in the body, which leads to fatigue and lethargy.
Asthma And Allergies
When dehydrated, the body tightens the airways as a way to keep the water in the body. The amount of histamine produced in the body only makes it lose even more water.
When the body is dehydrated, it will create more cholesterol to prevent the water loss from the cells.
Kidney And Bladder Problems
Whenever the body is dehydrated, the accumulation of toxins increases and this creates great conditions for bacterial growth. As a result, the kidneys and bladder are very susceptible to infection, inflammation and pain.
When the body lacks water, the colon is one of the first sources of water, necessary for the needs of the other vital organs. Inadequate amount of water decreases the colon function and sometimes even stopping it completely, which results in constipation.
When you are dehydrated, the cells lack energy. So many people seem to be hungry and crave for food, but all they need is a glass of water.
Chronic dehydration causes premature aging of the vital organs in the body, including its largest organ – the skin, that soon becomes severely wrinkled.
High Blood Pressure
Blood is 92% water, if the body is well hydrated. When dehydrated, the blood becomes thicker, which results in higher blood pressure.
Instead of eliminating the toxins from the body, whenever you are dehydrated, the skin is unable to function properly. The skin is more susceptible to different skin diseases like psoriasis or dermatitis, as well as premature aging.
The lack of water and minerals such as calcium and magnesium can lead to numerous digestion problems, such as reflux or gastritis.
Did you know that:
- When you feel thirsty, you are already dehydrated.
- If you drink 8 glasses of water after during the day, ie, before breakfast, lunch and dinner, you can reduce your meals which in turn will help you lose weight and keep the current weight – for a year.
- Studies have shown that people who drink 1.5 liter of water per day, spend 17.400 calories more than those who do not drink that much water, and lose about 2.5 kg per year.
- Water boosts your metabolism and burns the calories. Your metabolism speeds up in just 10 minutes, and the highest effect is achieved in 30-40 minutes after you drink water.
- Sweetened drinks and fruit juices are the major cause for obesity.
- A glass of soda contains 35 grams of sugar and 140 calories.
- A glass of water contains 0 grams of sugar and 0 calories.
Tip: Drink a 8 ounces of water when you wake up in the morning. Then follow it with lemon water, 1 fresh squeezed lemon, 8 ounces of water.
Wednesday, September 17, 2014
Saturday, September 13, 2014
Friday, September 5, 2014
5 Shakeology Myths —DEBUNKED by a Coach!
Beachbody® Coach, Sean S, feels so passionate about the shake that changed her life that she wrote the article below to debunk all those Shakeology Myths floating around. This article is so powerful and real that we had no choice but to share it with the rest of the world. So here you go. Enjoy! And thanks, Seay. We couldn’t have said it better ourselves.
#1 MISCONCEPTION: Shakeology is a protein shake.
Meaning just a shake that provides extra protein. I can’t blame the general public for thinking this since “protein shake” has become nearly an interchangeable term for ANY shake. But, all shakes are not created equal—especially ones that contain superfoods. Shakeology is a very nutrient-dense shake that can be used for breakfast, lunch, or dinner. You’d have to eat a whole lot of fruits and vegetables to equal the nutrition in a single glass of Shakeology—and you probably couldn’t do it for less than 170 calories. Shakeology makes it very easy to cut your calories without substantially cutting down your daily volume of nutrients needed. Truth be told, the majority of people are WAY MORE nutrient deficient, than they are protein deficient. So why just stop at a protein shake?
#2 MISCONCEPTION: Shakeology is about comparing carbs, proteins, and fats to other shakes.
This is not at all what you should be comparing when you look at other shakes versus Shakeology. Sure, other shakes have 0 grams of sugar. But how do you think those shakes achieve that? Hint, it’s not natural. Yes, that’s right, they are probably using ARTIFICIAL sweeteners to get to 0 grams of sugar. Even fruit has sugar in it. A shake with 0 grams of sugar is using ARTIFICIAL sweeteners. Shakeology has NO artificial sweeteners, NO artificial colors, NO soy, NO artificial stimulants, and NO artificial flavors. One of its main sweeteners is Stevia, which is plant-based.
#3 MISCONCEPTION: Shakeology is just a bunch of extracts, with no whole-food ingredients.
That’s not true. Whenever it’s possible and sustainable for the formula, the superfoods in Shakeology are preserved in their whole-food state to retain maximum nutrient value. It’s a very difficult process to use whole, plant-based ingredients so that the formula retains as much nutritional value as possible, but Shakeology has a whole team of scientists whose mission is to maximize the nutrition in every ingredient in Shakeology. Imagine trying to juice all those superfoods! Shakeology is way less expensive and a huge time-saver.
#4 MISCONCEPTION: Shakeology is expensive.
To anyone who feels this product is expensive I know that I have not done my diligence in breaking down its REAL VALUE. Most people will agree that they would spend an average of $3 to $7 on a HEALTHY nutritious meal. I know most store-bought salads cost even more than that, and don’t contain nearly the dense concentration of nutrients. But on average, I think we can all agree healthy meals run between $3 and $7. Shakeology, at $4.33 per shake, comes in on the LOW END of average. (You can make Shakeology into a breakfast or lunch that you’d be buying anyway.) Not only are you spending less than you normally would, you’re also getting vital nutrients your body needs, that you just can’t get from your run-of-the-mill salad, plus the normal range of vitamins and minerals. So you can replace your VITAMINS, too. Sure, you may need a specific vitamin, based on your conditions, geography, or age—but in general, Shakeology will provide you with a solid base of your whole-food nutrients.
When was the last time you went to your grocery store and bought THIRTY meals all at once? Typically, I’m guessing, you buy a few days’ worth each time. When you buy a bulk bag of Shakeology, you are buying 30 of your shakes up-front. That means you’ll spend less money at the grocery store. Because of the grocery savings, I actually deduct my monthly Shakeology from my grocery budget. For the price, I cannot duplicate its vast quality of ingredients and nutrients.
#5 MISCONCEPTION: Shakeology is only for weight loss.
Most shakes are marketed this way. But here’s the thing. Anything will induce weight loss if it’s low enough in calories. Just because you are drinking a shake, does not mean the fat will melt off. Actually, if you are not getting enough nutrients and calories you will actually inhibit your weight-loss efforts. Shakeology is about HEALTH. When you put the RIGHT nutrients in your body that it needs to develop, heal, recover, repair, and thrive, you may ultimately have MORE energy, LESS cravings, and FEEL better therefore you eat less and become more active. With Shakeology, weight loss becomes a BY-PRODUCT of dense nutrition.
To make my point, when was the last time you dieted and cut calories only to feel tired, grouchy, and had a ton of cravings? That is because you may have been nutrient deficient. What if you’re at your goal weight, or need to GAIN weight? Because Shakeology is about DENSE NUTRITION you can use it as your base and add clean calories to make it 300 calories or more. Not everyone needs to lose weight, but everyone needs to be healthier. Shakeology isn’t MAGIC. It’s just clean dense nutrition made SUPER easy for everyone at a very affordable price. It’s my family’s “fast food” on the counter. Yes, my family goes through 4–5 bags a MONTH because even though we all have different weight and caloric needs, we all share the same NUTRITIONAL needs. Shakeology isn’t a weight-loss shake—it’s a nutrition shake.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.