For a lot of people, the "eating better in the New Year" thing is still weighing pretty heavily (no pun intended) on the mind. Well, some new info has emerged that may help you make the best of this year's weight-management efforts. A recent study found that people who overate on a low-protein diet gained less weight than other overeaters. But it also found that a low-protein diet meant lower levels of energy expenditure (read: calories burned) and lean body mass. Bottom line: For the best long-term results, aim for a reasonable amount of protein (and, um, try not to overeat). In other news, while we're big fans of fruits and veggies, a recent study of 300,000+ subjects found that just eating lots of produce wasn't enough to influence weight loss. However, results suggest that loading up on fruits and veggies could stave off weight gain among people who stop smoking. Interesting! So what have we learned? It's important to have a balanced diet (including things like lean protein, fruits, and veggies) and to pay attention to calorie intake -- don't just choose one or the other!
Wednesday, January 18, 2012
I LOVED this facebook post & I had to share it with everyone!!! Thanks Bonnie! :)
Read this today:
"Let’s be frank: if you’re lucky, you’re probably 48 hours away from kissing your New Year’s Resolution to get in shape goodbye."
and thought 'how did they know?' :) But then I thought- "My name is Bonnie, not Frank, and I can do this!!!!"
Just frustrated. Have yet to see the scale budge. If anything it is creeping up, dispite lower caloric intake and high intensity (well, it is only 20 minutes :D) Only 2 weeks left! If there is no change, at least I tried it right? And I do have to say I know I worked my shoulders and hip flexors really well :) Will probably pop Jillian in to substitute some strength workouts, if nothing else. I was just hoping this would work. I am one of these freaks that has to drop down to a 1200 calorie diet and 50 min minimum of high intensity (HR 160+) aerobic workout to see weight loss, plus I have to cut so many things out that I love. And I don't want to do that. It's not like I eat unhealthy, I just am not willing to give up coffee, alcohol or chocolate to be thin :) Here's crossing my fingers for change :)
Posted by Jenn at 1:42 PM
Plain Greek yogurt is SO good for you but tastes kindof gross! If you feel this way, you're not alone. A lot of people find plain fat-free Greek yogurt too sour. Luckily, there are a lot of guilt-free ways to doctor up your yogurt and make it taste REALLY delicious. Compared to regular yogurt, it has about twice as much protein, fewer carbs, less sodium, and less sugar -- so it's worth another try.
First of all, not all plain Greek yogurts are created equal; some taste better than others. I LOVE the ones by Fage and Chobani. Now that that's settled...
If it's just some sweetness you're missing, try adding a packet of your favorite no-calorie sweetener (like Splenda or Truvia). Then add a drop or two of vanilla extract. Basic but delicious, and hardly any extra calories.
Want to really crank up the flavor? Swirl in some light or fat-free caramel dip (Marzetti makes this) or stir in a little sugar-free or low-sugar preserves. I've even added Crystal Light -- believe it or not, this tastes AMAZING.
Wanna add something crunchy? Crisp fresh fruit (like chopped apple), freeze-dried fruit, cereal, crushed soy crisps or mini rice cakes (sweet flavors, like caramel), a few mini chocolate chips... These all work great!
Don't feel like doing any work at all? You can find single-serving Greek yogurt containers with sidecars of gooey fruit mixture or granola topping. Look for kinds with 150 calories or less each. And of course there are also flavored Greek yogurts that are worth checking out.
Thanks, HG :)
Posted by Jenn at 12:15 PM
Thursday, January 12, 2012
Ditch the strict "diet" mentality. Say you have an off day (or week); it's too easy to get discouraged and give up. Thinking of being ON or OFF a diet can really derail you. So do the best you can when making food choices, but be realistic: No one's perfect. If you have a bad day, oh well! Just jump right back on that wagon. Beating yourself up = a bad idea.
EAT BREAKFAST. It's called "the most important meal of the day" for a reason, people. Many studies show that eating a smart and substantial breakfast is hugely beneficial when it comes to weight loss and maintenance. Your body needs fuel to get going each day, and if you wait too long to fuel up, you're likely to wind up super-hungry and make bad food decisions. Need b-fast ideas? That's what we're here for: Click, click, and click!
Let yourself splurge now and then. The 80/20 rule (eating smart 80 percent of the time and loosening up the reins the other 20 percent) really works. If you allow yourself the occasional indulgence, you won't feel guilty when you do indulge, and it'll be easier to get right back to more sensible chewing. Moderation is important, even when it comes to guilt-free eating.
Read up and write down. Read the nutritional info on the foods you eat, and make sure you're applying this info to the portion you're actually eating; it's not always the same as the given serving size. More and more restaurants are providing nutrition info these days, so check it out and get informed. Our Survival Guides are also handy. And to determine about how many calories you burn in a day, check out an online calculator like this one. Once you've got the deets, keep track of 'em. Food journals may seem dorky, but they totally work.
Move! No, we don't mean relocate (unless your proximity to the local donut shop or fried-food mecca is causing you trouble!). Find something active that you actually enjoy; it doesn't have to be traditional "exercise." Running/walking on a treadmill while watching reality TV? Sure. That hula-hooping DVD you've been eyeballing? Why not? And don't underestimate the power of the buddy system. If you sign up for fun exercise classes with a couple of pals, you'll be less likely to bail. Even a daily a.m. jog or lunch-break walk with a friend makes regular activity easier to stick to. Plus, you'll get to keep each other up-to-date on the latest gossip. Click here for more tips!
Posted by Jenn at 4:04 PM
Tuesday, January 10, 2012
I just signed up for the STUDIO 5 "TEN POUND CHALLENGE" I have to lose 10 lbs by Feb. 3rd to be in the running for the prize giveaways! YIKES!? Wish me luck!!!! :)
Posted by Jenn at 4:46 PM
I have been hearing a bunch of my friends talking about the "green drinks" they are drinking to boost their health & weight-loss....so I decided there needed to be a post about these drinks! I drink my "green drink" combo about 3 times per week & that is the first recipe I am sharing:
JENN'S GREEN DRINK
3 Cups Water
1 Cup Baby Spinach
3 Celery stalks
5 slices of Cucumber
Big handful of frozen Strawberries
Big scoop of Vanilla Protein Powder
4 Ice Cubes
Scoop of Flaxseed
I have a Magic Bullet blender, but you can use a regular blender. Just blend together the spinach & 1 C. water first & then add everything else & blend until smooth. Makes ONE big glass!!! Perfect for a mid-morning or mid-afternoon snack! YUMMY! You won't even taste the greens!
Studio 5 Health and Fitness Contributor Melanie Douglass shares three recipes for green drinks.
Oprah's Green Drink
3 stalk celery
1 chunk fresh ginger
1 cup spinach
Combine all ingredients in a juicer and blend until smooth. Makes 2 glasses
Bob Harper's (Biggest Loser) Green Drink
This can be used as a meal replacement! It is a BIG drink and could be considered 2 servings.
Bob's Green Drink
Add all ingredients (listed below) to a blender and blend until combined.
1 TBSP Ground Flax Seed (40 calories)
2 TBSP Protein Powder (50 calories)
Fruits & Veggies (180 calories)
1 Cup Fresh Kale (30 calories)
1 Cup Frozen Spinach (30 calories)
1/2 Cup Blueberries (35 calories)
½ Small Banana (40 calories)
1/2 Cup Frozen Pineapple (45 calories)
20 oz. H20
The Healthy Green Drink
Considered "The all Green Green Drink"
1 bunch watercress
1 green apple
4 mint leaves
1/4 cup water
1 cup ice
Blend and add more water as necessary.
Posted by Jenn at 4:42 PM
Monday, January 9, 2012
I absolutely HATE running....but these are great food items for everyone eating healthy! :)
3. Sweet Potatoes
4. Whole Grain Cereal with Protein- Kashi Go Lean recommended
6. Canned Black Beans
7. Mixed Salad Greens
9. Whole Grain Bread
10. Frozen Stir Fry Veggies
11. Whole Grain Pastas
13. Frozen Mixed Berried
14. Dark Chocolate--SHUT UP!!!
15. Low-Fat Yogurt
Posted by Jenn at 9:49 PM
Ten tips to fuel your New Year’s exercise resolutions
By Lya Wodraska
The Salt Lake Tribune
This is the time of year when gyms are flooded with folks sweating and grunting through their New Year’s resolutions to get more exercise.
Unfortunately, many drop their resolutions only a few weeks into their programs because they aren’t losing weight the way they should, don’t like the feeling of being tired and sore or suffer an injury related to the workouts.
With that in mind, here are my top 10 tips for anyone starting a new workout routine:
Tip 1 » Set a goal. Don’t just join a gym with the intent of working out. Make a plan and set a goal to keep you on track.
Tip 2 » Don’t use exercise as a reason to continue making poor food choices. Most people work out six or seven times max a week, but most people eat three to five times a day. Which area, then, makes the biggest impact on your overall health? You guessed it — it’s what food choices you make.
Tip 3 » Stay hydrated. Most people are chronically dehydrated. You should be drinking half your body weight of water in ounces a day, minimum. In other words, if you weigh 100 pounds, you should be drinking 50 ounces a day.
Tip 4 » Mix up your exercise program. One of the best ways to improve overall fitness is to have a variety of workouts to keep the body “guessing” and constantly having to adjust to challenges. If it gets too comfortable, you could get in a rut.
Tip 5 » Don’t overdo aerobic exercise. Aerobic exercise is great if your goal is to create a base level of fitness or if you are training for endurance. If your goal is to lose weight, you want to do more interval training than aerobic training. Remember, aerobic training makes your body more efficient in the working out/burning calories ratio. This is great for endurance athletes, but not so good for those trying to lose weight.
Tip 6 » Don’t overdo interval training. At the most, schedule two or three interval sessions a week. One of the biggest mistakes I see is people doing too many interval sessions without enough time in between to recover. As a result, people can’t push as hard, the body breaks down, injuries can happen and weight is gained because of the catabolic hormones released with interval training.
Tip 7 » Get plenty of rest. Remember that exercise, particularly intense exercise such as intervals or heavy weightlifting, breaks down muscle tissue. Your body has to have time to recover properly so you can get stronger. If you follow one intense workout with another, all you will succeed in doing is breaking down your body more. The rest periods are valuable to let your body heal and get stronger. Remember the saying, “Rest as hard as you work out.”
Tip 8 » Don’t skip post-workout meals. Intense sessions shut down your digestive system, which means you might not be hungry after a workout. It’s important to eat something healthy, with a good mix of protein and carbs, after working out. It doesn’t have to be a big meal, but you want to feed that fired-up metabolism. Another good saying: “Eat before your sweat dries.”
Tip 9 » Include strength training in your workouts. Don’t just go all cardio. Weightlifting routines are great to build overall strength and are a good way to keep the metabolism fired up.
Tip 10 » Include some posture-correcting and stretching exercises in your routines. If you are unfamiliar with these kinds of exercises, schedule a session with a knowledgeable trainer who can help you. A few posture-correcting or proper stretches can go a long way in keeping you healthy, preventing injuries and contributing to your overall well-being.
Posted by Jenn at 4:48 PM