Friday, January 30, 2009
Tuesday, January 27, 2009
Sunday, January 25, 2009
Do you eat salads for weight loss? Must Read
Those seeking rapid fat loss and wanting to lose weight fast should strongly reconsider the salads they are eating for quick weight loss. I believe this so strongly that I am going to provide you three “salad” based weight loss tips so you can be much better educated on this subject.
It’s just about impossible to gain weight by eating raw vegetables. I mean seriously, you’d have to eat a LOT of veggies.
BUT…
Salads are a completely different story. It seems like just about everyone thinks when it’s time to shed a few pounds they need to start breaking out the salads. Thing is, MOST salads you find at restaurants and fast-food joints are loaded with more fat and calories than a big ole burger. If you’re eating a salad topped with cheese, bacon and ranch dressing, well, you’re not helping your goal of losing weight any easier.
Next time you’re thinking about ordering a salad when you’re eating out follow these three tips:
1) Ask for the dressing on the side and dip your tongs in the dressing and then pick up some salad. It gives you just enough flavor and keeps the calories under control. Also, while you are chewing your food put your fork down. Do not pick it back up until you are ready to put more food in your mouth. This is a little trick that not only helps you control your intake from a potentially unhealthy salad, but it applies to any of your meals and any type of food you may be eating.
2) Choose a salad that has grilled protein in it such as chicken or fish. The lean protein will help increase the thermic effect of the meal thus burning more calories. Many salads have deep fried chicken added to them which adds a minimum of 200 calories to your so called “healthy” salad. Don’t be afraid to ask the waiter or waitress to substitute the protein choice. Every restaurant has grilled chicken or fish. If it isn’t on the menu ask them if you could substitute the fried chicken or fish for grilled chicken or fish. They will be glad to oblige with that request and 99% of the time you won’t even be charged extra for it.
3) Ask to hold the cheeses and bacon bits. In place of these ask for more fibrous vegetables such as broccoli and cauliflower. The increase in fiber will help burn calories as well as control any rise in blood sugars in case you happened to sneak some bread before your salad arrived. Some keys to losing weight is controlling your total calorie intake as well as controlling the types of calories you consume. Quick weight loss isn’t rocket science, but you do need to make some sound decisions. If you want to lose weight fast then eating high calorie salads thinking they are healthy isn’t the answer. Be informed about what you put in your mouth and you will find that you will achieve quick weight loss and permanent weight loss.
It’s just about impossible to gain weight by eating raw vegetables. I mean seriously, you’d have to eat a LOT of veggies.
BUT…
Salads are a completely different story. It seems like just about everyone thinks when it’s time to shed a few pounds they need to start breaking out the salads. Thing is, MOST salads you find at restaurants and fast-food joints are loaded with more fat and calories than a big ole burger. If you’re eating a salad topped with cheese, bacon and ranch dressing, well, you’re not helping your goal of losing weight any easier.
Next time you’re thinking about ordering a salad when you’re eating out follow these three tips:
1) Ask for the dressing on the side and dip your tongs in the dressing and then pick up some salad. It gives you just enough flavor and keeps the calories under control. Also, while you are chewing your food put your fork down. Do not pick it back up until you are ready to put more food in your mouth. This is a little trick that not only helps you control your intake from a potentially unhealthy salad, but it applies to any of your meals and any type of food you may be eating.
2) Choose a salad that has grilled protein in it such as chicken or fish. The lean protein will help increase the thermic effect of the meal thus burning more calories. Many salads have deep fried chicken added to them which adds a minimum of 200 calories to your so called “healthy” salad. Don’t be afraid to ask the waiter or waitress to substitute the protein choice. Every restaurant has grilled chicken or fish. If it isn’t on the menu ask them if you could substitute the fried chicken or fish for grilled chicken or fish. They will be glad to oblige with that request and 99% of the time you won’t even be charged extra for it.
3) Ask to hold the cheeses and bacon bits. In place of these ask for more fibrous vegetables such as broccoli and cauliflower. The increase in fiber will help burn calories as well as control any rise in blood sugars in case you happened to sneak some bread before your salad arrived. Some keys to losing weight is controlling your total calorie intake as well as controlling the types of calories you consume. Quick weight loss isn’t rocket science, but you do need to make some sound decisions. If you want to lose weight fast then eating high calorie salads thinking they are healthy isn’t the answer. Be informed about what you put in your mouth and you will find that you will achieve quick weight loss and permanent weight loss.
Sunday, January 18, 2009
Thursday, January 15, 2009
Top 5 Fat Loss Snacks for Busy People
One of the most popular questions I get asked is 'What can I eat for healthy snacks when I'm on the go so much?'
(Well it sometimes comes across as the statement, 'I don't have time to eat healthy, I'm on the go all the time'), but I see that as a question rather than a statement:)
Well here's my answer. I've compiled the Top 5 snacks I eat when on the run and I have gotten from my clients that have worked well for them as well as myself. All of these snacks are supportive in that they create a balance of nutrients (protein, carbs) that is optimal for fat loss. All of these snacks also take some preparation but if you do that you can grab and go as you head out the door. You can't readily get these snacks at your local convenience store, but they all take less than two minutes to prepare.
If you fail to plan ahead, then plan to fail.
Ok, here they are:
1. Apple (or another piece of fruit) - A very easy snack that you can grab and go in less than 10 seconds and will keep you satisfied.
2. Cottage cheese with pineapple- This one takes a little longer to prepare...total prep time is about 2 minutes. Scoop cottage cheese into tupperware container and put some pineapple chunks in it and you are done. Don't forget to pack a fork or spoon. Another balanced snack with protein and healthy carbs.
3. Protein Powder- Put a scoop or two in a ziploc bag and make sure you have a container to mix it in. Total prep time 1 minute or less. Find a balanced protein powder with plenty of protein and some carbs with fiber.
4. Almonds with Apple (or other fruit)- Another snack that takes about 45 seconds to prepare. Put almonds in bag and grab an apple. Grab one handful of almonds, as that should be plenty.
5. Egg whites with Hummus- This one takes the longest to prepare...two minutes:) Take three or four hard boiled egg whites (or three whites and one whole egg) and mash it up in a container. Then take two tablespoons of hummus and mix it in with the egg whites. Pack a spoon and you are all set. It may not look good but it tastes great.
All balanced snacks designed to help you through the gaps between meals and optimize your metabolism.
Wednesday, January 14, 2009
Tuesday, January 13, 2009
The Time of Year Where Most Fail
Unfortunately it is true. This is the time of year where most who pledged to make the New Year different then the year before begin to wain from their new found motivation.Pretty short amount of time isn't it, I mean we are on our second full week of the new year and more than half of them have resigned to old habits.
I hope you aren't one of them. Well let me ask...How are you doing?
Are you sticking to your guns? Are you maintaining the plan you made from the beginning?
Did you make a plan?
Planning is vital to any serious change of habit. You have to recognize that changing your habits isn't something you can do overnight by just making different choices. That will not provide lasting results for the long term.
If you have fallen from your New Year intentions and didn't make a plan the good news is that there is still time to jump back on that horse by mapping out a plan of attack.
Start with a reason why. Why do you want to make this change. And don't make it the ordinary, no emotion lose weight, get healthy, or get fit. If I hear those goals one more time I may just throw something:)
Those have no meaning and will hold no ground when times get tough. Why do you want to get fit, why do you want to be healthy. Make the reason your goal and make sure it is for you and not what someone else wants for you.
Second, map out the plan of attack. Regarding losing belly fat, work on structuring your nutrition to support your habit change but also support your lifestyle. If you are a busy person, and my guess is you are, then quick meals as well as planning and food preparation (chopping, cooking in bulk) ahead of time are going to be part of that plan.
Third structure your workouts the same way, toward your lifestyle. Again, there is a good chance you don't have time to spend two hours in the gym every day, so your workouts need to be time efficient, accessible (at home if necessary), and need to be very effective (no wasted time). Intrafitt Bootcamp is a diverse program that is very time efficient (each workout is approx. 45 minutes), and diverse with minimal equipment. Remember a successful workout is not only one that is put together to optimize results but is also one that gets used.
Lastly, get your mind on the right path. It takes a determined person to push through the tough times and with a strong goal in your mind you can conquer even the toughest challenges along the way. But you have to train your mind and develop a strong will. How do you do that?
Self Talk
How you talk to yourself will be the determining factor whether you ultimately succeed or fail. Practice talking differently to yourself if you find yourself talking negatively often, and see how much your mind and actions change. DO NOT overlook this step.
What next? Take action. Get back on track to those resolutions you made over two weeks ago and make your 2009 a year you will want to remember forever.
I hope you aren't one of them. Well let me ask...How are you doing?
Are you sticking to your guns? Are you maintaining the plan you made from the beginning?
Did you make a plan?
Planning is vital to any serious change of habit. You have to recognize that changing your habits isn't something you can do overnight by just making different choices. That will not provide lasting results for the long term.
If you have fallen from your New Year intentions and didn't make a plan the good news is that there is still time to jump back on that horse by mapping out a plan of attack.
Start with a reason why. Why do you want to make this change. And don't make it the ordinary, no emotion lose weight, get healthy, or get fit. If I hear those goals one more time I may just throw something:)
Those have no meaning and will hold no ground when times get tough. Why do you want to get fit, why do you want to be healthy. Make the reason your goal and make sure it is for you and not what someone else wants for you.
Second, map out the plan of attack. Regarding losing belly fat, work on structuring your nutrition to support your habit change but also support your lifestyle. If you are a busy person, and my guess is you are, then quick meals as well as planning and food preparation (chopping, cooking in bulk) ahead of time are going to be part of that plan.
Third structure your workouts the same way, toward your lifestyle. Again, there is a good chance you don't have time to spend two hours in the gym every day, so your workouts need to be time efficient, accessible (at home if necessary), and need to be very effective (no wasted time). Intrafitt Bootcamp is a diverse program that is very time efficient (each workout is approx. 45 minutes), and diverse with minimal equipment. Remember a successful workout is not only one that is put together to optimize results but is also one that gets used.
Lastly, get your mind on the right path. It takes a determined person to push through the tough times and with a strong goal in your mind you can conquer even the toughest challenges along the way. But you have to train your mind and develop a strong will. How do you do that?
Self Talk
How you talk to yourself will be the determining factor whether you ultimately succeed or fail. Practice talking differently to yourself if you find yourself talking negatively often, and see how much your mind and actions change. DO NOT overlook this step.
What next? Take action. Get back on track to those resolutions you made over two weeks ago and make your 2009 a year you will want to remember forever.
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