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Working out without proper nutrition is like wearing deodorant and not showering. It just doesn’t work…
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The proper serving size for protein is generally the size of your open palm.
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Focus on what can, instead of what cannot, be changed.
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If you’re a soda lover, get your fizzy fix from carbonated water like San Pellegrio or Perrier.
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If you’ve got to fry something, coconut oil is what you should fry it in, it remains stable at the highest temperature.
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You thought milk does a body good? You are wrong… Almond milk and rice milk are you new creamy beverages.
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Best choice at the coffee house is a cup of tea.
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Use spaghetti squash noodles or grated zucchini ribbons instead of pasta.
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Stuff stuff! Stuff a red pepper, spaghetti squash or hollow out the center of a zucchini to make zuchinni boats. Stuff them with your protein, more veggies, salsa, the sky is the limit!
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“Obstacles are a natural part of life. Just as boulders are a natural part of the course of the river. The river does not complain or get depressed because there are boulders in it’s path.” –I Ching
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Stock a Kashi bar in your desk, in your car and in your purse in case you end up in an emergency situation.
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When you’re eating out, make friends with the waiter and don’t be afraid to ask for what you need.
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Lay off the liquor- Drinking is consuming empty calories. The worst part is that it turns to sugar almost instantly.
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Compare food labels. Check the serving size to calorie ratio. The number 1 ingredient to watch out for is sugar. If it has more than 9 grams of sugar it is not a smart choice.
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When you have a sweet craving suck on some frozen fruit. Grapes are good- they take a while to eat and are a great substitute for eating candy.
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Take the stairs. Park at the back of the lot. Every little bit counts and it all adds up.
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Split the entrée at the restaurant or get a doggie bag and take home the leftovers.
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Write down every thing you eat for a week. At the end of the week have a good look for patterns, times of day, places etc.
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Make sure you are getting 6-8 solid hours of sleep every night. Regular sleep patterns are key for living a healthy life.
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Craving Cinnabon? A classic cinnamon roll has 813 calories. More than double what your body can manage to digest at one time.
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“A man is not old until regrets take the place of dreams.” John Barrymore
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Eat protein with every meal.
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Protein choices: eggs, fish, lean beef, canned in water tuna, turkey breast, chicken breast, tofu.
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Switch from sugar to stevia. It’s all natural, has no effect on blood sugar, no calories and no side effects. Stevia is a sweet herb that is available in both powder and liquid forms.
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Life can change in the blink of an eye. Live in the moment, every second of every day because you never know what’s going to happen.
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Join a soccer or volleyball team and make your workout fun and social.
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Minimize your toxic load and go au-natural with household cleaning products. Vinegar works great for just about any job around the house.
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You must eat 4-6 times daily.
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Eat as many vegetables as you want. Nobody ever got fat eating vegetables.
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Love yourself for who you are. How you look has nothing to do with the person that you are.
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When you eat better you feel better. When you feel better, your life is better.
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Throw out your scale. Let a pair of pants measure your success
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Every pound of muscle burns 20 to 30 calories. Every pound of fat burns 4 or 5. More muscle = more calories burned.
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Feeding your muscle protein and never skipping meals will protect it. This is how you train your body to look elsewhere for energy. (Elsewhere being…. Fat!!!)
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Best late night snack? Air popped popcorn. Get creative with flavors- classic sea salt, add some stevia to that for sweet and salty or add cinnamon to the mix for a whole other taste.
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“You are what you are by what you believe.” –Oprah Winfrey
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Every night, plan and prepare your meals and snacks for the next day and store them in tupperwares.
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Schedule your workouts into your day just like you would schedule a meeting or appointment.
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Do cardio in the morning. Getting moving first thing in the morning gets the fat burning fire started and keeps you energized.
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Don’t get down and give up if you don’t see results right away.
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9 times out of 10 you are thirsty- not hungry and lack of water is the #1 reason for daytime fatigue.
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Tropical fruits like bananas and pineapple contain the highest amounts of sugar. Better choices are berries, cherries, pears and apples because they are rated lower on the glycemic index.
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A supersized soda contains 136 grams of sugar, that is equal to 34 teaspoons of sugar, and 127 more grams than your body is capable of processing at one time.
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Smile! Being happy burns more calories than being sad- another good reason to relax and enjoy.
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Looking for something to replace your crappy old carbs? Cauliflower is low in calories and has 2.5 times more calcium than a potato. Eat it steamed, boiled or mashed with fresh or dried herbs, sea salt and pepper.
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Salsa is a great condiment. It is low in calories, high in nutrients and you can eat it with or on almost anything.
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If you’re craving a crunchy, salty snack go for dill pickles.
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“Continuous effort, not strength or intelligence, is the key to unlocking our potential.” –Liane Cordes
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Show up to a dinner party or BBQ with a big veggie tray. You’re not empty handed and you’ll come knowing there will be safe snacks for you there.
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Best cocktail choice- Wine cut with soda or other carbonated water.
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Try ground turkey in any recipe that calls for ground beef. Ground turkey contains less fat, calories and cholesterol than lean ground beef.
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Use flax seed or sesame seed on anything that needs some texture
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A medium tub of movie theatre popcorn has 1120 calories in it. If you can’t do the movies without popcorn- don’t go there.
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Don’t be fooled by “low-carb”, “low fat” or “healthy choice” . Products are marketed to get you to by them- not to help you lose weight. Learn how to read food labels.
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An apple a day keeps the doctor away. Apples are super healthy and super convenient snacks.
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Add fresh squeezed lemon, lime, grapefruit or orange juice to water for a change. Another great way to switch up your h20 is by adding your favorite flavored tea bags.
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While granola, oatmeal and muesli are all healthy foods, they are also all very high in calories so watch your serving size!
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When it comes to show sizing, you will get your best fit shopping for runners later in the afternoon rather than in the morning. Your feet swell and get slightly bigger throughout the day and also when you’re running.
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“We can do anything we want to do if we stick with it long enough.” –Helen Keller
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The darker colored green leaves on the outside of a head of lettuce actually contain more vitamins and nutrients than the leaves on the inside.
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Brown sugar isn’t better than white sugar. The brown sugar in supermarkets is usually just plain white sugar with added molasses.
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Hot and cold beverages both rev up your metabolism and burn more calories because of the energy it takes to cool/warm them to proper body temperature.
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High blood pressure??? Drink more water. Diuretics, the medications most commonly prescribed to treat high blood pressure, do nothing more for you than what drinking extra water does.
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“In many cases stress is caused not by the event itself but rather by our response to the event.” –Robert Elliot
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Don’t just go through the motions. Focus on form and think about what you’re doing... You get 70% better results when you are mentally with it.
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White carbs- white rice, pasta, bread etc. have the same effect on your blood sugar as table sugar.
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Almost all nutritional supplement bars have some of the good, some of the bad and some of the ugly. Always try to get your nutrition elsewhere but when you are having a craving go for a Cliff or Luna bar (the caramel chocolate brownie Lunas are delicious and only 190 calories). Try not to make a habit of it though…
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Dressings and dips can add as many as 500 calories to a meal. Best way to make sure you are eating clean is to prepare salad dressings yourself using ingredients like olive oil, vinegars, soy seasonings, un-pasteurized honey, organic maple syrup, lemon/lime/orange juices and fresh or dried herbs.
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Information without action is useless. Time to put the info to work.
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When you’re shopping, reading food labels, the word “artificial” says it all.
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Interval training burns way more calories than steady pace aerobic exercise. When you’re out doing cardio add short bursts of speed to your steady pace.
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“You cannot live your dreams while sitting on the easy chair at home.” –Robert S. MacDougall
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Take a 10 minute walk before work, after lunch and dinner. Walking after a meal helps with digestion and all of your physical activity adds up.
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Stop beating yourself up about past mistakes. Yesterday has passed. It’s what you do today that sets you up for success tomorrow.
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You can’t put off happiness another day. You will never be fulfilled until you are happy with the here and the now.
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“In all human affairs there are efforts and there are results. And the strength of the effort is the measure of the result. Chance is not.” –James Allen
