Getting the Right Nutrition to Support Your Workouts

 

 Getting the Right Nutrition to Support Your Workouts

It’s tempting to think that you should eat less and exercise more when trying to lose weight. This can be a dangerous thought process, as your body needs fuel to not only lose weight, but to function properly.
What foods should you eat if you want to get the right nutrition to support your workouts?
 

Proteins

 Protein is particularly important for your muscles. Your muscles need protein in order to strengthen and repair after a workout. Whether you are interested in improving your muscle tone or mass, or if you want to experience shorter periods of soreness after your workouts, you need protein.
 

“Good” Carbs

 Carbohydrates give you the energy you need to keep exercising. There have been plenty of popular diets that might have scared you away from carbs. In reality, there are carbs you should avoid, but there are also good carbs that make for great fitness fuel.
 
As explained by WebMD, the bad carbs are often in processed foods like white rice and white bread, while good carbs are foods that are high in fiber: vegetables like sweet potatoes and fruits.
 

Water

Do not wait until you are thirsty to drink. Keep yourself well hydrated before, during and after your workout session. Most people do not incorporate enough water in their everyday diet, and the body needs even more hydration when you exercise.
 
When you do not get enough water, you can see your heart rate increase, your energy levels can drop, and you might develop a headache or an increase in body temperature. You will feel better, be able to workout longer, and see improved results from your workouts if your body has plenty of water.
 
Source: Webmd.com
 
Megean and the boysMeagan is a 30 something year old wife, mom, and fitness enthusiast (fanatic?).She loves being a boy mom, fitness, cooking healthy food, and working from her dining room.   In the last year and half she helped over one hundred people lose hundreds of pounds & inches.  Her goal is to help women, and especially women with post-baby bodies, live happier lives with more self-confidence than ever before. She knows that once there is some fun put into fitness (with a little bit of family), the sky is the limit!  Her mission is helping people become healthy, fit, and financially free so they can lead fulfilling, vibrant lives. If you’d like to know more about becoming or staying fit physically or financially, e-mail her today!

 

 

4 Easy Ways to Slim Down for Summer Without Dieting

4 Easy Ways to Slim Down For Summer without dieting 

With the season of shorts, swimsuits, and sundresses fast approaching, you might be wondering what the heck you’re gonna do to drop a few pounds and feel great in your clothes ASAP.

Use these 4 easy ways to slim down for summer without dieting!

1. Focus On Reducing Night Time Snacking.

Instead of obsessing over total calories, just close the kitchen after dinner. You’ll cut your daily caloric intake without number crunching. Try drinking hot tea or ice water with lemon to keep you mind and mouth occupied and your tummy feeling full.

2. Include One Fruit & One Veggie At Every Meal.

As soon as you start thinking about removing something “bad” from your diet, you’ll probably start wanting it even more. Focus on adding in the good and eating it first, not taking out the bad. Chances are you’ll end up eating less unhealthy foods because you’ll be full and satisfied by the healthy stuff!

3. Sneak In Activity Without Exercise.

Instead of worrying about creating a workout routine from scratch, focus on being more active in general. Play with your kids, park far away from the door of the store, take the stairs, walk to the mail box, ect. Any extra steps you can put into your day will add up big time.

4. Make A Date.

Our social lives tend to revolve around food and drinks. Instead of meeting a friend for drinks, meet her for a walk on a trail or invite her over for a healthy dinner. The more you can include your friends and family, the easier it will be. Plus, the busier you stay doing fun things, the less likely you’re going to be focused on food!

 

Megean and the boysMeagan is a 30 something year old wife, mom, and fitness enthusiast (fanatic?).She loves being a boy mom, fitness, cooking healthy food, and working from her dining room.   In the last year and half she helped over one hundred people lose hundreds of pounds & inches.  Her goal is to help women, and especially women with post-baby bodies, live happier lives with more self-confidence than ever before. She knows that once there is some fun put into fitness (with a little bit of family), the sky is the limit!  Her mission is helping people become healthy, fit, and financially free so they can lead fulfilling, vibrant lives. If you’d like to know more about becoming or staying fit physically or financially, e-mail her today!

Green Grapefruit Smoothie Recipe

Green Smoothie

 

I’m generally not a green smoothie or green juice fan. I like adding green veggies to my otherwise fruity smoothies or Shakeology, but just greens with a side of green apple is not for me. So call me pregnant (7 months to be exact), but while scrolling/trolling Pinterest the other day I actually had an intense graving for a GREEN smoothie. I followed several links to different blogs but none of them appealed to me (I’m sorry but celery and cucumber and mint blended do NOT excite my palate).

The craving was pretty intense so I decided to wing it with what I had in the house and BOOM! I hit the jackpot and knew I had to share this with you ASAP! This smoothie is just barely sweet, but has no bitter green flavor typically associated with … grass…I mean super green smoothies.

 

 Grapefruit Green Smoothie

It turned out so lovely I’ve had one every day since. It’s slightly sweet initially (slightly) and then the grapefruit flavor kicks in as an afterthought. Why have I never seen grapefruit in a smoothie recipe before? It’s such a brilliant, wonderful fruit! It’s definitely a must try.

Any way, this is ah-mazing & I highly recommend it if you are new to green smoothies, or like me, just don’t care to acquire the taste of them.

 

Me and the boysMeagan is a 30 something year old wife, mom, and fitness enthusiast (fanatic?).She loves being a boy mom, fitness, cooking healthy food, and working from her dining room.   In the last year and half she helped over one hundred people lose hundreds of pounds & inches.  Her goal is to help women, and especially women with post-baby bodies, live happier lives with more self-confidence than ever before. She knows that once there is some fun put into fitness (with a little bit of family), the sky is the limit!  Her mission is helping people become healthy, fit, and financially free so they can lead fulfilling, vibrant lives. If you’d like to know more about becoming or staying fit physically or financially, e-mail her today!

5 Things To Do Instead of Eating Out Of Exhaustion…A List For Moms

snacking

Exhaustion eating…one of my pitfalls without question! Here are my top 5 things I turn to when I realize I’m about to eat just because I’m tired. I see these lists around and think “oh RIGHT! Like I’m just going to get to take a nap today for 30 minutes instead of mindlessly munch. Hahaha.” I thought I would put together a list that moms can use.

1. Play with your kids. If you can find the energy, a good sword fight, puzzle, or coloring session will take your mind off of eating immediately.

2. Do your nails. We take for granted how much of an impact taking care of our appearance can have on us. A simple manicure can make you feel like a new person. I have boys & they don’t want their nails painted, but I give them two empty nail polish bottles and they are well occupied while I take care of me a little.

3. Read. Not a book because you don’t have time, are too tired, or your kids won’t let you just sit and read. Next time you’re at the grocery store, pick up a magazine that jumps out at you. When you want to eat something just because you’re tired, pick it up and read a page or two.

4. Call a friend. This takes my mind off of the kitchen and gives me a great chance to recharge my batteries with someone I care about. A Bluetooth earpiece is your best friend if you’re a SAHM, and so is mandatory rest time…which leads me too the next option.

5. Mandatory rest time. Put your kiddos in their rooms or beds with their favorite toys or books and tell them it’s time to rest. They may protest the first few times, but when they realize they don’t have to sleep it will get easier. They come out recharged & you can actually sleep or do something like take a bath!

Me and the boysMeagan is a 30 something year old wife, mom, and fitness enthusiast (fanatic?).She loves being a boy mom, fitness, cooking healthy food, and working from her dining room.   In the last year and half she helped over one hundred people lose hundreds of pounds & inches.  Her goal is to help women, and especially women with post-baby bodies, live happier lives with more self-confidence than ever before. She knows that once there is some fun put into fitness (with a little bit of family), the sky is the limit!  Her mission is helping people become healthy, fit, and financially free so they can lead fulfilling, vibrant lives. If you’d like to know more about becoming or staying fit physically or financially, e-mail her today!

30 Day No Sugar Detox – Surviving the First Week

sugar

Today marks Day 6 of my 30 Day No Sugar Detox. If you’re following me on my Facebook page you know the story. I’ve had enough junk, enough exhaustion, and enough cravings – I couldn’t take it any more! I decided to start a 30 Day No Sugar Detox and hopefully get YOU in on it with me. It’s not too late to join us if you haven’t started, and I encourage you to set your own guidelines for the 30 days! For me, No Sugar means fruit is OK but the following are off limits for 30 Days:

• Refined white sugar
• Agave
• Honey
• Maple Syrup
• Juice
• Cane Sugar
• Corn Syrup

I realize now that I did not make things any easier on myself by deciding to start the 30 days in the middle of March. Not only are my eyes swimming in a sea of Easter candy everywhere I go, but we’ve got two family birthdays and I’m 7 months pregnant! I never did like making things easier on myself though, so why start now? I’m glad I didn’t over think starting – some times you have to just go for it.

In the past 6 days I’ve noticed several things that I thought were worth pointing out.

I Eat A Lot Of Sugar!

This may seem obvious, but, MAN, I was having a little bit (or a lot) all day long. A little raw honey or maple syrup in the morning, coconut sugar in my coffee, sweetened almond butter for a snack, sugar for afternoon snack…treat after dinner. I knew it was bad, but I didn’t know how bad. Like many things, it took distancing myself from it to fully appreciate how dependent my body and routine were on sugar consumption through out the day.

The First Three Days…SUCK

I almost felt like I had the flu for the first three days. I just wanted to put my head down and sleep, and I was Mrs. Grumpy (trying not to take her poor judgment out on her kids). Lots of water and as much rest as possible helped some, but not much. I made sure I stayed well fed all day so that I didn’t have hunger crashes on top of trying to get through the initial detox phase. Ultimately, these days just sucked!

By day 4 I was starting to feel like a whole new wonderful person. If you’re just starting, hang in there through those first few days. It gets better quickly!

Sugar Crowds Out Real Food & Scrambles Hunger Cues

I was substituting sugar for other important nutrients and then had no appetite for the good foods my body needed to function. I could stomach a few brussel sprouts at dinner because I wasn’t hungry from my afternoon sugary snacks, but then could manage downing a banana drizzeled with honey and chocolate chips (or a bowl of ice cream). No wonder I was so tired all the time. This is the expressway to the hamster wheel of poor eating: I’m tired because I ate poorly, so I eat poorly, then I’m tired because I ate poorly. Once I started fueling my body with actual nutrients, I noticed an immediate change in how my hunger cues worked. I’m hungry, I eat, I get full, I stop. It’s so much easier to read the signals now!

It Was More About Habit Than About Treats

I consumed the most sugar during afternoon rest time and then after dinnertime when the kids were sleeping. I mentally connected sweet treats with relaxing and my body started to expect the sugar rush at those times. This is one of the hardest things for me to deal with. It’s easy to fall into the trap of thinking, “it’s just a little bit and I’ve been doing great.” STOP! Do not fall for that line of thinking. It’s a slippery slope back to where I was and I don’t want to go back there. My mind and body need more time to reset and I want to take care of this baby.

My new ritual is herbal tea, and if I just can’t take it I’ll slice a green banana and top it with some whipped coconut cream (you can also mash them together and it’s sooo good!).

Pay Attention All You Health Nuts!

I probably sound like a processed, sugary treat addict turned hippy health nut, right? Here’s what’s scary – not many people (including myself) would have looked at my food log and thought “sugar addict!” The sweet stuff made a very subtle and inconspicuous appearance into my daily routine. I eat almost NO processed sugar (an occasional cookie and those dang chocolate raisins) generally. I love to bake Paleo treats though, and I love raw honey, and what’s a Paleo pancake with a little syrup, and I’m pregnant so what’s 3 handfuls of chocolate chips going to hurt.

My point is, even if you’re a health nut, a vegan, a vegetarian, Paleo, ect. you still need to take a hard look at what you’re actually consuming every day. Reading labels (if you don’t already) will blow your mind. Everything from bread to spaghetti sauce to cereal to frozen foods are often laced with refined sugar, corn syrup, or one of their pesky relatives. Be sure you check your labels if you’re taking the challenge. You could be consuming sugar without even knowing it, and that’s no fun!

Me and the boysMeagan is a 30 something year old wife, mom, and fitness enthusiast (fanatic?).She loves being a boy mom, fitness, cooking healthy food, and working from her dining room.   In the last year and half she helped over one hundred people lose hundreds of pounds & inches.  Her goal is to help women, and especially women with post-baby bodies, live happier lives with more self-confidence than ever before. She knows that once there is some fun put into fitness (with a little bit of family), the sky is the limit!  Her mission is helping people become healthy, fit, and financially free so they can lead fulfilling, vibrant lives. If you’d like to know more about becoming or staying fit physically or financially, e-mail her today!

A few of my Favorite Things

Woman shopping for Paleo diet 

Since adopting the Paleo lifestyle in April of 2012 I have discovered a whole new world of food! It’s a mind-blowing world full of flavor and health benefits (not just meat, contrary to popular misconception). It seems like second nature to me now, but I get asked a lot of questions about things I eat so I thought I would share some of my favorite staples with you. Though these recipes fit within the perimeter of a Paleo diet, everyone should enjoy them! Don’t get hung up on a label…unless you’re Vegan. Then the eggs are probably a deal breaker!

Home-made Mayo

Growing up, my dad made our lunches in the mornings. He must have thought I really loved mayo because he slathered it on every sandwich he made for me. As a result I developed a strong aversion to the store bought stuff and didn’t touch it for all of my adult life. Then I found out how EASY and DELICIOUS homemade mayo is to make. It’s nothing like it’s store bought counterpart in taste or ingredients. It’s a staple in my refrigerator now!

The easiest, yummiest version I’ve found is found here. 

I use my food processor and use the tiny little whole in the top insert to drizzle in the olive oil (patience is not my strong suit). This is definitely a must try!

 Home Made Mayo

Photo Courtesy of www.theclothesmakethegirl.com

 

Chocolate Waffles

When I started Paleo I thought I would never get to enjoy any baked breakfast foods again without guilt (and some major digestive track issues). Then I discovered these chocolate waffles! OMG! To. Die. For. I must confess that they are very dense and very rich, so I actually eat them when I’m craving a treat or serving a fancy brunch (which happens like once a year). I triple the batch every time and put the extras in the freezer for a quick grab. The kids love these too. HINT: make sure your waffle iron is HOT before you start cooking, otherwise these bad boys will stick to the iron and you’ll be sad.

Find the incredible recipe here and book mark it: 

chocolate-waffles

Photo Courtesy of www.paleomg.com

 

Home-made Almond Butter

You’ll find many recipes online for nut butters that involve adding oil, salt and measuring things (don’t love measuring things so this bothers me). One day I thought I would just add dry roasted almonds to my food processor and let her run. And boy did she! Yes, it’s takes 7-10 minutes. Yes, you better have a sturdy food processor. The result is delicious though, you don’t have to add anything to it, and it’s much much much cheaper than the jars you buy in the store.

Hints:
1. Use dry roasted or raw almonds so there are no hidden oils on the almonds that will mess with the flavor or your tummy.
2. Kick it up a notch and stir in cocoa powder and raw honey AFTER you’ve made the butter (otherwise it clots up).

Almonds
Sweet Potato Hash

If you haven’t tried sweet potatoes for breakfast, you must! Most days I just bake it in the microwave and top it with over easy eggs. If I’m feeling super refreshed and energetic, I go the extra mile and make a sweet potato hash in the skillet. It brings out the natural sugars in the sweet potato and is yummy any time of the day.

Here’s where I initially got the idea.

I rarely add all the spices she mentions, but it is yummy when you do. I put some coconut oil in the skillet and brown the shredded coconut in it with a little salt.

sweet potato hash

Photo Courtesy of www.nomnompaleo.com
Hope you enjoy these as much as I do! If you have a favorite, please share it in the comment section below!

Me and the boysMeagan is a 30 something year old wife, mom, and fitness enthusiast (fanatic?).She loves being a boy mom, fitness, cooking healthy food, and working from her dining room.   In the last year and half she helped over one hundred people lose hundreds of pounds & inches.  Her goal is to help women, and especially women with post-baby bodies, live happier lives with more self-confidence than ever before. She knows that once there is some fun put into fitness (with a little bit of family), the sky is the limit!  

Her mission is helping people become healthy, fit, and financially free so they can lead fulfilling, vibrant lives. If you’d like to know more about becoming or staying fit physically or financially, e-mail her today!

6 Easy Tips To Get Kids (And You!) To Eat More Vegetables

 

Kids eating the veggies

When my oldest was born I thought he would want to eat whatever I was eating, or at least be willing to try what I was eating. Haha, silly me. When my second son was born 14 months after my first, I did not anticipate a gag reflex that is reminiscent of a slingshot – he can look at a bowl of beans and puke on the spot. Our kids are never what we expect though, are they? My boys have their own opinions, moods, likes and dislikes (I was somewhat surprised by this…I guess I expected them to be robots?).

I want them to eat healthy food, be willing to try new things, and have exposure to all types of foods. Let me be clear, they do not eat clean and healthy 100% of time. They have ice cream and pizza and chicken strips and french fries. They know that food is out there, and I can’t hide it from them. My goal is for them to have balance and to understand that if we have pizza for lunch one day, we are not going to have chicken strips and french fries for dinner (it’s happened, don’t get me wrong).

So how do I get them to eat things like zucchini, broccoli, asparagus, spinach, and sweet potatoes? I’ve learned that my kids are a lot like me, they don’t want to eat plain old asparagus every night. I have to keep vegetables exciting and interesting. I’m also a fan of putting extra vegetables into everything that I can. Obviously, it’s good for them to see, smell, taste, touch the veggie, but they don’t want to eat spinach yet and I can’t say I blame them.

These are 6 ways I get more veggies into their diets:

1. Smoothies. I add cocoa powder, raw honey, and unsweetened almond milk to make them taste yummy. I can add sweet potatoes, spinach, zucchini, carrots and they think they’re getting a chocolate milk shake. I also love the chance to throw in cashews, almonds, or pecans for healthy fat and protein. A frozen banana can turn any smoothie into creamy goodness. If you don’t think you’re kiddo will have anything to do with it, put it in your big girl cup and make a big deal over how yummy your chocolate milkshake tastes. Their curiosity will win! This is one of my all time favorite smoothies.

Smoothie

2. Pizza/Pasta Sauce. I get gluten free pizza crusts at the store so I can make my own sauce and toppings. You can really do anything you want with the topping but I love to cook hamburger meat (grass fed if you can get it), add spaghetti sauce (no added sugar please), and wilt a ton of spinach into the pan (you can also use zucchini, eggplant, carrots…). I puree it so it goes on to the pizza like sauce, top it with cheese, and bake. They LOVE the flavor and have no idea they are getting an iron, protein packed meal.

3. Baked Sweet Potatoes. This is not a technique but it’s too yummy not to get it’s own mention. A plain old sweet potato diced into squares with a bit of pure maples syrup, cinnamon, and coconut oil is to die for! I make sure they see me pour the syrup on the potatoes…gets them every time.

4. Chips. Any vegetable cut into the shape of chip and called a “chip” is a guaranteed winner. Zucchini chips are their favorite. They are so stupid simple that I end up making them at least four days a week. Slice the zucchini as thinly as you want (the thinner they are the faster they will cook). Toss the chips in extra virgin olive oil and salt (and any other seasoning). Roast at 300 until crispy. Kale, sweet potato, yellow squash also work well with this method.

5. Dinosaur Food. Ok, your kids might not care about dinosaurs, but you get the idea. I get creative and I get in on the fun. If I’m roaring like a T-Rex and devouring asparagus as dinosaur grass (my boys happen to know all about how cows eat grass so it works for us), they can’t help but get in on the game. Same idea works with any vegetable! Get creative and get everyone’s imagination going.

asparagus

6. Get Ninja-Mom Strategy. Even if I know they won’t eat it, I put it on their plates (assuming I don’t think it will make the little one throw up). It takes several exposure before they try new things (I think the experts say three separate exposures…I just know it feels like a lot). I also wait to introduce new things until a meal when I know they are really hungry and haven’t snacked much. So if we have an afternoon outside, and we decide we’re going to eat outside as a special treat, I can put almost anything on the plate and they’re so excited about the setting that they just inhale everything.
If you have an extra picky eater or an extra special gag-er, keep trying. These are the methods that work for us, but you know your child best! Get creative based on what you know. Maybe your kiddo will eat anything when you have guests for dinner, or when with a play date. Use those opportunities to introduce new and exciting things.

Me and the boysMeagan is a 30 something year old wife, mom, and fitness enthusiast (fanatic?).She loves being a boy mom, fitness, cooking healthy food, and working from her dining room.   In the last year and half she helped over one hundred people lose hundreds of pounds & inches.  Her goal is to help women, and especially women with post-baby bodies, live happier lives with more self-confidence than ever before. She knows that once there is some fun put into fitness (with a little bit of family), the sky is the limit!  

Her mission is helping people become healthy, fit, and financially free so they can lead fulfilling, vibrant lives. If you’d like to know more about becoming or staying fit physically or financially, e-mail her today!

Raspberry Ketones – Scam Or Miracle Weight Loss Supplement?

Supplements

 

I set aside a couple of hours to look into the hype behind Raspberry Ketones last week. Turns out, I didn’t need that much time to realize the overwhelming consensus is that the supplement is not a magic weight loss solution. Wouldn’t it be great if we could just pop a pill and lose weight without changing any of our habits? I must disclaim that I did not read any of the rat research and relied on Consumer Reports, news outlets, and medical experts to sum it up for me. These aren’t my opinions, these are what the experts and reporters discovered.

What Is It Supposed To Do?

Raspberry ketone supposedly helps to enhance activity of a hormone that regulates blood glucose and body weight. I’m not even sure what that means. In stay-at-home-mom speak, it’s supposed to mean that it “slices up fat molecules” and helps the body “burn fat easier.” There is no evidence to back up these claims though, and in the scientific community this kind of “pseudo-science” speak is pretty much meaningless. To date there is not even one human study demonstrating any weight loss at all as a result of consuming raspberry ketone.

The Dr. Oz Factor

I’ll admit I’ve watched my share of Dr. Oz episodes. Usually, the show ends and I feel like I didn’t learn anything but had a great time doing it. His show appears to be responsible for the Raspberry Ketone frenzy. His segment featured Lisa Lynn, who Dr. Oz referred to as a weight loss expert. Lisa Lynn is not a nutritionist, a nurse or medical doctor. She has a certificate for exercise training from the International Sports Sciences Association and she sells raspberry ketone supplements. I personally don’t think that makes her a “weight loss expert” qualified to speak about the nutritional biochemistry of ketones and fat metabolism, but now that you know the whole truth you can form your own opinion.

Yeah, But People Say It Worked For Them

I could only locate one article from Women Magazine where someone actually lost weight after taking the supplement for 4 weeks. She also did a cleanse for 4 weeks while taking it, so I’m not impressed by her results and a little frustrated that she claimed her results were actually from the raspberry keytone. Plus, the fact that there’s a big “ORDER NOW” button at the bottom of the article is pretty big red flag.

Experts think there could be a placebo affect for some people who take it, meaning they think it will work so it works.

If You’re Going to Try It Any Way

The supplement should be derived from real red raspberries, a 1,000mg daily dose, and no additional ingredients. Many brands do not pass this criteria. Some companies fill their supplements with cheap fillers, binders, and other synthetic ingredients. Choose your supplement wisely.

At the end of the day, the science of weight loss is still well established. Reduce calories, eat less processed foods, exercise regularly to burn calories, and you will lose weight steadily. Fail to engage in these fundamental activities, and chances are nothing will happen. You can spend 4 weeks taking raspberry keytone and see no results. Eat well and workout for those 4 weeks and you are practically guarantee weight loss. The raspberry ketone craze appears to prey on people desperate for an easy fix, and massively under-delivering on results.

Resources:
http://www.appforhealth.com/2012/05/5-things-dr-oz-didnt-mention-about-raspberry-ketones/

http://www.huffingtonpost.com/becky-hand/raspberry-ketones_b_2727943.html

http://consumereview.org/raspberryketone/is-your-raspberry-ketone-effective/

Me and the boysMeagan is a 30 something year old wife, mom, and fitness enthusiast (fanatic?).She loves being a boy mom, fitness, cooking healthy food, and working from her dining room.   In the last year and half she helped over one hundred people lose hundreds of pounds & inches.  Her goal is to help women, and especially women with post-baby bodies, live happier lives with more self-confidence than ever before. She knows that once there is some fun put into fitness (with a little bit of family), the sky is the limit!  

Her mission is helping people become healthy, fit, and financially free so they can lead fulfilling, vibrant lives. If you’d like to know more about becoming or staying fit physically or financially, e-mail her today!

Adapting to a Healthier Diet When You Feel Overwhelmed

Adapting to Healthy Diet

When trying to eat healthier or lose weight, it’s easy to find yourself overwhelmed. You might feel overwhelmed, confused, and discouraged. Here are some tips that will set you up for success. Any one can do lose weight and get healthy – it’s truly a matter of you deciding that you’re going to make a change and never look back.

Start Slowly

“Diets” fail because they feel like punishment. As soon as I know I can’t eat something, it’s all I think about! When you create strict rules to follow, you not only feel as if you are depriving yourself of things you want, but you also increase the chances that you’ll slip up. You must stop thinking about weight loss as a temporary goal with temporary behaviors. It’s a lifestyle, a way of living, that will make you feel great and allow the weight loss to happen naturally.

I recommend making small and gradual substitutions. For example, if you usually drink soda with your lunch, you can substitute water for soda one day a week, then two days, then three. Eventually, you will get used to the healthier choice and it will become a habit.

Another great place to start is by cutting out snacks after dinner two nights a week, then three, ect. Mindless night time eating is a trap for many women! This simple change alone can lead to weight loss.

Learn to Make Simple Dishes

Cooking at home is a great and tasty way to eat healthier, especially if you incorporate fresh vegetables. However, you do not have to be a gourmet chef or count every single calorie that goes into your dishes. I recommend that you keep it simple and just focus on incorporating fresh ingredients.

Healthy people tend to eat the same thing over and over. Find a dish that you like and stick with it until you have time and are ready to branch out. For example, instead of a chicken casserole bake chicken breasts and roast a vegetable. It’s much easier to keep track of portions when you eat simple, de-constructed meals.

Don’t Be Too Hard on Yourself

Lifestyle changes are much more successful over the long-term when they are gradual changes. Accept that you may not see drastic results in just a few weeks, and learn to celebrate your small victories. It is worth celebrating when you find a new healthy dish you like to cook or when you find an exercise routine that you find fun. Appreciate these victories and look for ways to add to them.
Don’t use a bad day or week as an excuse to quit trying. Failure is your friend! It’s a chance to learn something about yourself, your habits and what you need to do to be successful.

 

Meagan Norris- Beachbody CoachMeagan is a 30 something year old wife, mom, and fitness enthusiast (fanatic?).She loves being a boy mom, fitness, cooking healthy food, and working from her dining room.   In the last year and half she helped over one hundred people lose hundreds of pounds & inches.  Her goal is to help women, and especially women with post-baby bodies, live happier lives with more self-confidence than ever before. She knows that once there is some fun put into fitness (with a little bit of family), the sky is the limit!  

Her mission is helping people become healthy, fit, and financially free so they can lead fulfilling, vibrant lives. If you’d like to know more about becoming or staying fit physically or financially, e-mail her today!

 

10 Simple Tips For Controlling Cravings

10 Tips To Stop Cravings

Cravings can get the worst of us. They can turn a great day into something we would rather not remember. Learning behaviors and habits that will allow you to just say no is the key to weight loss, feeling great, confidence, and long term maintenance once you’ve reached your goals!

Remember That Willpower Is Like a Muscle

Willpower is just like any muscle in your body. The more you use it, the stronger it gets. At first, you may find it very difficult to say no to your usual afternoon sugary treat. Over time, your willpower gets STRONGER and it becomes easier to make the healthy choice. You start to recognize the confidence and power that come from being in control of food, instead of letting it be in control of you. Don’t expect it to be easy right out of the gate, but know that it does get easier!

Drink Plenty of Water, Then Drink More

Thirst can mascarade as a craving. I suggest cutting your body weight in half and shooting for that many ounces of water every day. For example, I weight about 145 so I shoot for roughly 70 ounces of water (or 2.5 Nalgene bottles) every day! Make sure you’re not just thirsty before you reach for that treat.

Eat Enough of The Right Foods

It’s not enough to count calories. You have to eat the right foods. The good news is that you can eat much MORE when you eat the right foods. Be honest with yourself, are you actually getting 5 servings of vegetables every day? Do you know what a serving looks like? This is something I struggled with and didn’t even realize it! Programs like 21 Day Fix will help you get your portions and food on track if you need help with what to eat. Without enough of the right fuel in your body you will be more likely to crave something that’s bad for you.

Indulge Once A Week

If you’re trying to lose weight, I recommend limiting true indulgences to once a week. Once you are in “maintenance mode” you can relax that a little more. It’s important to give yourself something to look forward too every week so that you can say no in the moment knowing that if you wait it out you can truly enjoy a treat at the end of the week.

Embrace the 20 Minute Rule

If you’re really feeling like you just can’t live without that piece of chocolate or salty pretzel, wait 20 minutes before indulging. Drink some water and focus on something else. You may find that 20 minutes later you couldn’t care less about that treat or you might gain some perspective about whether it’s a good choice for you.

Don’t Expect to Be Perfect

It’s about progress, not perfection. No one is perfect! If you use a slip up as a reason to quit and throw in the towel for the rest of the day or week, you’ll back track big time. You can’t ruin your progress with one bad choice or even one bad day. Don’t give yourself this easy out.

Get An Accountability Partner

Having someone you can call, text, or email when that craving hits can make all the difference. Choose someone with whom you are comfortable sharing your goals and struggles. Also commit to offensive accountability: it’s not about that person discovering that you’re struggling to make good choices, it’s about YOU taking responsibility for reaching out when you need help.

Sleep More

If you constantly find that you are fighting cravings even after trying these simple techniques, you may just be tired. Permission to sleep more granted! If you’re sure you simply can’t get to bed earlier think about cutting out Television and Internet surfing. Chances are you can sneak in at least one more hour of sleep with some scheduling and discipline.

Operation Distraction

Finding a healthy alternative to your favorite treat couldn’t be simpler now. Google is your friend so use it! There are endless blogs and websites dedicated to making yummy treats out of healthy ingredients. One of my favorites is www.paleomg.com but find the ones that work for you. Remember, it’s better to eat a high calorie treat that’s full of healthy ingredients than to opt for a low calorie treat that’s highly processed and full of chemicals.

Never Give Up

Never give up on yourself. If these tricks aren’t working for you, who cares? Do your own research, be your own advocate, and find something that does work for you! These things work for me, but that doesn’t mean they are perfect fit for everyone. Take responsibility for your health and have confidence that you will figure this out!

 

Meagan Norris- Beachbody CoachMeagan is a 30 something year old wife, mom, and fitness enthusiast (fanatic?).She loves being a boy mom, fitness, cooking healthy food, and working from her dining room.   In the last year and half she helped over one hundred people lose hundreds of pounds & inches.  Her goal is to help women, and especially women with post-baby bodies, live happier lives with more self-confidence than ever before. She knows that once there is some fun put into fitness (with a little bit of family), the sky is the limit!

Her mission is helping people become healthy, fit, and financially free so they can lead fulfilling, vibrant lives. If you’d like to know more about becoming or staying fit physically or financially, e-mail her today!