So, you've tried so many things to lose weight. You are eating 3 meals a day, making sure you are only consuming 1500 calories or less so you can lose those pounds and you are drinking lots of water. Why is this so hard? You can't keep up feeling hungry all the time forever!?
That's great that you are watching your caloric intake! But the trick to feeling full is the timing and technique you use for your meals. Snacking is a great technique to controlling hunger so you don't pig out or feel hungry before or after lunch time. In fact research shows that you really should have 4-6 small meals throughout the day rather than splitting up your calories throughout only 3 meals.
So how do you split up your caloric intake between 4-6 small meals? SNACKING!!!
My rule of thumb is: make sure 3 of your meals are inbetween 250 and 400 calories. Have two snacks, one in the morning and one in the afternoon that are 150 calories or fewer. If you want dessert after dinner, make sure it is about 100 calories or less. Also make sure your snacks inbetween meals are high in protein and fiber! This will help you feel more satiated throughout the day and will decrease your liklihood to pig out.
Monday, March 21, 2011
Thursday, March 17, 2011
Got Water?
I don't think there is enough emphesis on how important consumption of water is to your health. About 75% of our body is water. As noted earlier, about 80% of our blood is water. Since our blood is the source of life, water is essential to our health and life. Not only is it essential to life, but it offers so many health benefits.
The Processor.
Our blood is what helps us keep going. It runs nutrients throughout our bodies to the cells that keep us functioning. Consuming water helps replenish our blood to help it run smoother through our body; transporting the nutrients to our organs. Water also helps drain toxins from our bodies, to keep us running healthy and strong. When you drink water, it helps flush out toxins that are deposited through different foods we eat, and the air we breathe. Water also helps flush our our kidneys to keep them running healthy.
The prevention.
Consumption of water helps balance out our Ph levels to prevent illness. It also provides electrolytes to help your cells regenerate and fight off bacteria. Haven't you ever noticed that whenever you have a cold or the flu, or even diarrhea, you are advised to drink lots of water. The minerals and electrolytes in the water are wonderful tools for your white blood cells to help fight off sickness. Keeping hydrated with water can prevent you from getting sick or can help fight off that sickness you have faster.
Weight-loss.
Yes, water assists with weight-loss! Water helps break down proteins and carbohydrates. Breaking down proteins, carbohydrates and other nutrients helps avoid fat deposits to develop. The more water you drink, the more you allow your body to metabolize your food intake instead of letting them add to fat deposits. Keeping your cells hydrated will help you avoid gaining any excess fat, and let your cells metabolize your food. Drinking water also helps keep your muscles hydrated and working well. Allowing your muscles to function effectively helps lessen your fat deposits as well.
There are so many more benefits to water consumption. Water is important for body functioning, preventing and fighting sickness and weight-loss. It is also helpful to your skin's health, cholesterol and other health benefits. Water is essential to life, and why not maintain your health and life with water? So...Got Water?
The Processor.
Our blood is what helps us keep going. It runs nutrients throughout our bodies to the cells that keep us functioning. Consuming water helps replenish our blood to help it run smoother through our body; transporting the nutrients to our organs. Water also helps drain toxins from our bodies, to keep us running healthy and strong. When you drink water, it helps flush out toxins that are deposited through different foods we eat, and the air we breathe. Water also helps flush our our kidneys to keep them running healthy.
The prevention.
Consumption of water helps balance out our Ph levels to prevent illness. It also provides electrolytes to help your cells regenerate and fight off bacteria. Haven't you ever noticed that whenever you have a cold or the flu, or even diarrhea, you are advised to drink lots of water. The minerals and electrolytes in the water are wonderful tools for your white blood cells to help fight off sickness. Keeping hydrated with water can prevent you from getting sick or can help fight off that sickness you have faster.
Weight-loss.
Yes, water assists with weight-loss! Water helps break down proteins and carbohydrates. Breaking down proteins, carbohydrates and other nutrients helps avoid fat deposits to develop. The more water you drink, the more you allow your body to metabolize your food intake instead of letting them add to fat deposits. Keeping your cells hydrated will help you avoid gaining any excess fat, and let your cells metabolize your food. Drinking water also helps keep your muscles hydrated and working well. Allowing your muscles to function effectively helps lessen your fat deposits as well.
There are so many more benefits to water consumption. Water is important for body functioning, preventing and fighting sickness and weight-loss. It is also helpful to your skin's health, cholesterol and other health benefits. Water is essential to life, and why not maintain your health and life with water? So...Got Water?
Wednesday, March 16, 2011
Fatty Proteins, A Solution
As we've discussed, protein is vital to your weight-loss goals and your overall health. It is important to get enough protein into our diets for tissue building and repairing, blood-sugar levels and satisfying hunger. If you notice in the previous post, there was a list of high protein foods. These are great sources of protein. However, a lot of high-protein foods can also be high in fat. You want to limit your fat intake while increasing your protein intake.
One of the best solutions I've found to get enough protein into my body while avoiding too much fat intake is called Herbalife. Herbalife is a great weight loss and weight management program that utilizes the facts of high proteins, low fats will help you attain your goals. Unlike other meal replacements/supplements and weight loss programs such as slim fast, Herbalife not only tastes better, but incorporates the importance of balancing your nutrition to help your body function. Herbalife doesn't deprive you of any of the nutrients you need. Infact it replenishes the nutrients you are often missing in your regular diet. Herbalife prioritizes protein intake. Their shakes and pies as meal replacements gives you 18-20 grams of protein each and ONLY 1.5 grams of fat in that shake or pie. They also provide various snacks high in protein and low in fat. Below is a list of Herbalife Foods that are enriched in protein and nutrients and low in fat. Compare each food with the list of foods fromt he previous post. You'll find you can get the perfect amount of protein while keeping your fat and calorie intake low.
HERBALIFE
® FOODS
• Formula 1 shake (with 8 fl. oz. nonfat milk): one serving = 18 grams 1.5 grams of Fat, 250 calories
• Soup Mix (with 6 to 8 fl. oz. of water): one serving = 16 grams
• Protein Drink Mix (with 6 to 8 fl. oz. water): one serving = 15 grams
• Beverage Mix (with 6 to 8 fl. oz. water): one serving = 15 grams
• Roasted Soy Nuts with Cardia
• Protein Bar: one bar (1.23 ounces) = 12 grams
• Protein Bar Deluxe: one bar (1.41 ounces) = 10 grams
Monday, March 14, 2011
Protein Help
So we know that protein is important. Now you are revved up and ready to increase your intake of protein! You know that you should have 10-35% of your body weight in protein...so how much is that?
Well there's a pretty simple formula to help you figure that out:
If you are used to the metric system, you first need to know your weigh in kg.
Next, you need to multiply your weight in kg by either 0.8, 1 or 1.8gm/kg (depending on your active lifestyle).
If you are sedentary use the number 0.8
If you are active 2-4 times a week or have a job that gets you walking around for a good majority of it, use the number 1.
If you are very active 5-7 times a week use the number 1.8.
EXAMPLE:
my weight in kg= 57
57kg x 1gm/kg= 57grams of protein
OR if you are American and no sprechen sie metric, you can measure your weight in kg by dividing your weight in pounds by 2.2 to give you your weight in kg. Then plug in the numbers. (125lbs / 2.2= 56.8kg)
Once you multiply these numbers it will give you how many grams of protein you need to consume a day.
So now you know how much protein to consume a day.....What foods are rich in proteins to help you reach your goal? Below is a list of foods and the amount of protein they contain.
Well there's a pretty simple formula to help you figure that out:
If you are used to the metric system, you first need to know your weigh in kg.
Next, you need to multiply your weight in kg by either 0.8, 1 or 1.8gm/kg (depending on your active lifestyle).
If you are sedentary use the number 0.8
If you are active 2-4 times a week or have a job that gets you walking around for a good majority of it, use the number 1.
If you are very active 5-7 times a week use the number 1.8.
EXAMPLE:
my weight in kg= 57
57kg x 1gm/kg= 57grams of protein
OR if you are American and no sprechen sie metric, you can measure your weight in kg by dividing your weight in pounds by 2.2 to give you your weight in kg. Then plug in the numbers. (125lbs / 2.2= 56.8kg)
Once you multiply these numbers it will give you how many grams of protein you need to consume a day.
So now you know how much protein to consume a day.....What foods are rich in proteins to help you reach your goal? Below is a list of foods and the amount of protein they contain.
DAIRY PRODUCTS
• Egg whites: 7 whites = 25 grams
• Cottage cheese (nonfat): 1 cup = 28 grams
• Mozzarella cheese (nonfat): one 1-ounce stick = 8 grams
• Yogurt (nonfat, sugar-free): one 6-ounce carton = 5 grams
• Yogurt (nonfat, plain): 1 cup = 14 grams
• Milk (nonfat): 1 cup = 10 grams
MEATS
• Beef (lean): 3 ounces (cooked weight) = 25 grams
• Chicken breast: 3 ounces (cooked weight) = 25 grams
• Turkey breast: 3 ounces (cooked weight) = 25 grams
• Turkey ham: 4 ounces (cooked weight) = 18 grams
• Pork tenderloin: 3 ounces (cooked weight) = 24 grams
FISH
• Ocean-caught fish: 4 ounces (cooked weight) = 25 to 31 grams
• Shrimp, crab, lobster: 4 ounces (cooked weight) = 22 to 24 grams
• Tuna: 4 ounces (water packed) = 27 grams
• Scallops: 4 ounces (cooked weight) = 25 grams
BEANS, LENTILS AND GRAINS
• Beans (black, pinto, etc.): ½ cup (cooked) = 7 grams
• Lentils: ½ cup (cooked) = 9 grams
• Quinoa: ½ cup (cooked) = 6 grams
• Tofu: ¼ block = 7 grams
• Veggie burger: one burger = 5 to 20 grams (varies by brand)
Note:
10 grams of protein per serving.Some ready-to-eat cereals are also good protein sources. Check labels–some have more than
Sunday, March 13, 2011
The Magic of Protein
Whenever I hold weight-loss challenges, or am asked about weight-loss, I stress the importance of protein. We often associate protein with body building and building muscle. When I tell people to increase their protein intake, they often freak out thinking they will get bulky. Protein does more than just build muscles. As we talked about in the previous post, protein is an essential nutrient that does many things for your body.
Protein helps build and repair muscle tissues. Yes, you can use protein as a means of body building, however, just consuming large quantities of protein is not going to necessarily make you bulk up. You'd have to also do specific body building workouts in addition to your protein intake. So, just to reiterate, consuming a lot of protein DOES NOT mean bulk and muscle mass.
Although protein is good for building and repairing tissues, it can be good for weight-loss. I consider protein the magic nutrient. Nutritionists suggest that we should consume 10-35% of your caloric intake. If you take a look at your daily diet, you probably aren't getting your suggested protein amount.
Lack of protein, or getting enough protein can be one of the reasons you may not feel full during the day and amount to snacking all day. Protein plays a vital role in managing hunger and blood sugar levels. When protein is absorbed it sends a signal to the brain to decrease your hunger. It also keeps your blood sugar at a consistent level. Sending this complex nutrient into the blood helps stabilize your blood sugar. When your blood sugar is stabilized, you don't feel hungry.
Now that you know the magic of protein, it's important to know what types of protein to consume. Healthy proteins are low in saturated fats. These include: soybeans, nuts and whole grains. These proteins provide adequate protein without much saturated fats and with other nutrients. Eggs, and lean meats are also a great source of protein, however they do contain some fats. It's important to watch your intake of these proteins because although you may be getting a good amount of protein, the saturated fats that come with it may not help you lose your weight and can become a danger to your body in general.
Remember, increase in protein does not equal increase in bulk muscle mass. Increase in protein means efficiency for your body in building and repairing tissues, stabilizing blood sugar and decreasing hunger. Proteins low in saturated fats can help assist you in your weight-loss journey and can keep your body healthy and high functioning.
Protein helps build and repair muscle tissues. Yes, you can use protein as a means of body building, however, just consuming large quantities of protein is not going to necessarily make you bulk up. You'd have to also do specific body building workouts in addition to your protein intake. So, just to reiterate, consuming a lot of protein DOES NOT mean bulk and muscle mass.
Although protein is good for building and repairing tissues, it can be good for weight-loss. I consider protein the magic nutrient. Nutritionists suggest that we should consume 10-35% of your caloric intake. If you take a look at your daily diet, you probably aren't getting your suggested protein amount.
Lack of protein, or getting enough protein can be one of the reasons you may not feel full during the day and amount to snacking all day. Protein plays a vital role in managing hunger and blood sugar levels. When protein is absorbed it sends a signal to the brain to decrease your hunger. It also keeps your blood sugar at a consistent level. Sending this complex nutrient into the blood helps stabilize your blood sugar. When your blood sugar is stabilized, you don't feel hungry.
Now that you know the magic of protein, it's important to know what types of protein to consume. Healthy proteins are low in saturated fats. These include: soybeans, nuts and whole grains. These proteins provide adequate protein without much saturated fats and with other nutrients. Eggs, and lean meats are also a great source of protein, however they do contain some fats. It's important to watch your intake of these proteins because although you may be getting a good amount of protein, the saturated fats that come with it may not help you lose your weight and can become a danger to your body in general.
Remember, increase in protein does not equal increase in bulk muscle mass. Increase in protein means efficiency for your body in building and repairing tissues, stabilizing blood sugar and decreasing hunger. Proteins low in saturated fats can help assist you in your weight-loss journey and can keep your body healthy and high functioning.
Friday, March 11, 2011
What is Nutrition?
Nutrition is the supply of nutrients, vitamins and minerals your body needs to survive on a day to day basis. We require 7 types of nutrients to function: Carbohydrates, Proteins, Fats, Water, Fiber, Minerals and Vitamins. Without a balanced intake of these nutrients, it is difficult to achieve health, energy and weight-loss or weight maintenance. Why is it important for us to have ALL of these nutrients, and why must they be balanced? Each nutrient serves a different function to the body which is why we must include all of them and keep their intake balanced so that our bodies work properly.
Carbohydrates.
Your body’s main source of fuel. There are two types of Carbohydrates: Complex and Simple. Complex carbohydrates give your body a storage of energy that your body can continually dip into throughout the day. Complex carbs include starches such as vegetables, potatoes, beans and grains. Simple carbs give your body a quick burst of energy that is very temporary. Simple carbs are sugars. It is important to have carbs so your body has a supply of energy throughout the day.
Proteins.
Proteins are composed of amino acids which are the building blocks of life. Protein is stored in your muscles, including your organs. It helps to build and repair tissues. Your body needs a relatively large amount to enable it to function well for your whole body. Protein can also control your insulin and blood sugar levels. Statistics prove that proteins also help with weight-LOSS. Getting substantial amounts of protein is not just for muscle builders, but for those who are trying to maintain their weight or lose weight as well.
Fats.
Despite the negative connotation fat has throughout society, fat is necessary for your body to function. It is important to note that although your body needs fat to survive, large amounts of fat are also unhealthy for you. This is why balance of nutrients is important. Fat is important for energy, absorption of vitamins, providing protection for organs and cell production. It is important to intake unsaturated fats instead of saturated or trans fats. Unsaturated fats are your healthy fats.
Water.
Over 80% of our blood is water. It is important for us to take in enough water so that our blood can transport our food, vitamins and minerals throughout our body. A steady flow of blood can help us maintain our health. Getting enough water also helps us cleanse our bodies, getting rid of wastes that can intoxicate our bodies. It is very important for us to drink enough water throughout the day to assist with our body’s functioning.
Fiber.
Fiber is necessary for processing foods, keeping the intestinal tract running smoothly, and leveling blood cholesterol and blood-sugar. Fiber can also help you feel full throughout the day to prevent you from snacking fatty foods all day long. Fibers are found in fruits, vegetables, beans and grains such as corn and rice. Although fiber is important to your diet, getting too much fiber can lead to abdominal and gastric issues.
Minerals and Vitamins.
Each Vitamin and Mineral plays a unique role to your health. These are inorganic and organic substances that are absorbed to help your body grow and develop normally. Caution, too much intake of vitamins and minerals can also hinder your growth or cause other deficiencies.
Each of these nutrients plays a vital role in how our bodies function, and it is important to keep a balance of all of them to stay healthy and happy.
Carbohydrates.
Your body’s main source of fuel. There are two types of Carbohydrates: Complex and Simple. Complex carbohydrates give your body a storage of energy that your body can continually dip into throughout the day. Complex carbs include starches such as vegetables, potatoes, beans and grains. Simple carbs give your body a quick burst of energy that is very temporary. Simple carbs are sugars. It is important to have carbs so your body has a supply of energy throughout the day.
Proteins.
Proteins are composed of amino acids which are the building blocks of life. Protein is stored in your muscles, including your organs. It helps to build and repair tissues. Your body needs a relatively large amount to enable it to function well for your whole body. Protein can also control your insulin and blood sugar levels. Statistics prove that proteins also help with weight-LOSS. Getting substantial amounts of protein is not just for muscle builders, but for those who are trying to maintain their weight or lose weight as well.
Fats.
Despite the negative connotation fat has throughout society, fat is necessary for your body to function. It is important to note that although your body needs fat to survive, large amounts of fat are also unhealthy for you. This is why balance of nutrients is important. Fat is important for energy, absorption of vitamins, providing protection for organs and cell production. It is important to intake unsaturated fats instead of saturated or trans fats. Unsaturated fats are your healthy fats.
Water.
Over 80% of our blood is water. It is important for us to take in enough water so that our blood can transport our food, vitamins and minerals throughout our body. A steady flow of blood can help us maintain our health. Getting enough water also helps us cleanse our bodies, getting rid of wastes that can intoxicate our bodies. It is very important for us to drink enough water throughout the day to assist with our body’s functioning.
Fiber.
Fiber is necessary for processing foods, keeping the intestinal tract running smoothly, and leveling blood cholesterol and blood-sugar. Fiber can also help you feel full throughout the day to prevent you from snacking fatty foods all day long. Fibers are found in fruits, vegetables, beans and grains such as corn and rice. Although fiber is important to your diet, getting too much fiber can lead to abdominal and gastric issues.
Minerals and Vitamins.
Each Vitamin and Mineral plays a unique role to your health. These are inorganic and organic substances that are absorbed to help your body grow and develop normally. Caution, too much intake of vitamins and minerals can also hinder your growth or cause other deficiencies.
Each of these nutrients plays a vital role in how our bodies function, and it is important to keep a balance of all of them to stay healthy and happy.
Wednesday, March 9, 2011
Why is Being Healthy Important?
Being healthy is not about losing weight and being skinny, it's about choosing life. What do I mean?
When you choose to have a healthy lifestyle, you live a longer, happier life. CDC and other statistics show that those individuals who eat right and exercise on a regular basis live longer than those who don't. You also feel happier when you choose a healthy lifestyle. Health is not just about nutrition and physical activity, it also focuses on your mental and spritual health too. These aspects are just as important. What is neat is that your nutrition and physical activity have an effect on your mental health too.
Making Healthy Choices.
When it comes to Nutrition, taking in low-fat and nutritionally substantial foods, you are allowing your body to work as it should. You are giving your body the nutrients it needs to stay strong. Keeping your body full of the nutrients it needs helps the body fight off the bacteria more quickly to keep you from either getting sick or staying sick for too long. It also keeps you from serious injury, or helps you heal more effectively from injuries. And of course making healthy food choices keeps you from gaining weight; keeping you from developing other chronic diseases such as diabetes.
Getting Physical.
In addition to making good food choices, it is also very important to stay active. Keeping active does many wonderful things for your body to keep it strong, healthy and young! When you are physically active on a regular basis, you are getting more oxygen to your body, keeping it full of life, and keeping your heart in shape. When you keep your heart in shape, giving it the exercise it needs, you are allowing it to do it's job more effectively and help you live longer. Staying active also enables you to burn fat; maintaining a healthy weight or losing weight and unhealthy body fat. Again, this keeps you from developing chronic diseases that could otherwise have been avoided.
A Healthy Mind.
These two components of nutrition and physical activity do wonders for your mental health. When you eat well, you feel better about yourself. You aren't as tired and your blood and brain are getting the nutrients they need to function more effectively. When you exercise and stay active, endorphines are released which give you a feeling of being refreshed and happy. On top of all of this, when you lose weight or maintain the weight you want, your self esteem improves and you develope a more positive outlook.
The moral of the story here is that being healthy is important for you physically, nutrionally and mentally as well. These are all important aspects of each individual's life that rely on each other. You may not think that it does, but if you break it down and analyze how your feelings and thoughts relate to nutrition and physical health, you may be amazed.
When you choose to have a healthy lifestyle, you live a longer, happier life. CDC and other statistics show that those individuals who eat right and exercise on a regular basis live longer than those who don't. You also feel happier when you choose a healthy lifestyle. Health is not just about nutrition and physical activity, it also focuses on your mental and spritual health too. These aspects are just as important. What is neat is that your nutrition and physical activity have an effect on your mental health too.
Making Healthy Choices.
When it comes to Nutrition, taking in low-fat and nutritionally substantial foods, you are allowing your body to work as it should. You are giving your body the nutrients it needs to stay strong. Keeping your body full of the nutrients it needs helps the body fight off the bacteria more quickly to keep you from either getting sick or staying sick for too long. It also keeps you from serious injury, or helps you heal more effectively from injuries. And of course making healthy food choices keeps you from gaining weight; keeping you from developing other chronic diseases such as diabetes.
Getting Physical.
In addition to making good food choices, it is also very important to stay active. Keeping active does many wonderful things for your body to keep it strong, healthy and young! When you are physically active on a regular basis, you are getting more oxygen to your body, keeping it full of life, and keeping your heart in shape. When you keep your heart in shape, giving it the exercise it needs, you are allowing it to do it's job more effectively and help you live longer. Staying active also enables you to burn fat; maintaining a healthy weight or losing weight and unhealthy body fat. Again, this keeps you from developing chronic diseases that could otherwise have been avoided.
A Healthy Mind.
These two components of nutrition and physical activity do wonders for your mental health. When you eat well, you feel better about yourself. You aren't as tired and your blood and brain are getting the nutrients they need to function more effectively. When you exercise and stay active, endorphines are released which give you a feeling of being refreshed and happy. On top of all of this, when you lose weight or maintain the weight you want, your self esteem improves and you develope a more positive outlook.
The moral of the story here is that being healthy is important for you physically, nutrionally and mentally as well. These are all important aspects of each individual's life that rely on each other. You may not think that it does, but if you break it down and analyze how your feelings and thoughts relate to nutrition and physical health, you may be amazed.
Tuesday, March 8, 2011
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