Improving your health is a long term cause that can start today. You have to teach yourself new habits and drop the old bad ones. Picking some of these up will help reduce the chance of illnesses, help you shed a few pounds, and even boost your overall mood and well being.
Eat Breakfast: Always make time for breakfast to avoid overeating later in the day. Eating a healthy breakfast filled with a balance of high fiber carbs, lean protein, and healthy fats helps give you a steady flow of energy through the days, while controlling your hunger. Bottom line is healthy fit people eat breakfast!
Be Active: You should perform at least 150 minutes of exercise each week. This averages out to about 30 minutes 5 days a week. Find workouts that you enjoy doing like jogging, walking, cycling, swimming, or even dancing. The more you enjoy it the more likely you’ll stick with it.
Quit smoking: Smoking is the leading cause of heart disease, lung cancer, memory loss, and so many more ailments. It’s just not worth it and you can invest all that money you’ll be saving into bettering your health instead. YOU CAN QUIT.. All it takes is will power and motivation.
Maintain a healthy body weight: Being overweight can lead to diabetes, heart disease, and many other problems so make sure you’re making healthy decisions about your nutrition. Eat more fruits and vegetables and cut out Trans fatty and processed foods. A healthy nutrition plan along with regular exercise will help get you to a healthy weight.
Add fish to your diet: Certain fish, such as Mackerel, Salmon, and Tuna are an excellent source of omega 3 fatty acids, which is great for cardiovascular support and mental health.
Cut back on the beverages: Sometimes drinks can have more useless calories in them than food. Don’t drink away your calories. Switch to water, your body will feel better and you’ll cut out a lot of extra calories so you can lose weight easier.
Cut out the salt: Having too much salt in your diet can lead to high blood pressure. It also causes fluid retention and an overall imbalance in fluid levels in the body. Most processed foods are packed with high amounts of sodium so make sure you know what you’re eating.
Focus on the food labels: Make sure you’re reading the food labels on all your favorite foods. It’s so important to know what’s in your food to make sure you’re not eating over your daily recommended intake.
Find better ways to deal with stress: Everybody has their own way of dealing with stress, but is it the most efficient way? Find healthy ways to cope with stress like taking walks, exercising, or just meditating. Dialing back the stress can actually help you lose weight as well.
Get a Good Night’s Sleep: Strive to get 8 hours of sleep a night. This will help cut cravings, lower stress, maintain a healthy weight, and elevate your mood. Also, try to sleep early so you can wake up early and start the day right.
Working out helps improve your mind, strengthens your immune system, and aids in shedding a few pounds. There are so many reasons people do it! When you’re in the zone there are some steps that can be taken to enhance your exercise time and have you shedding more calories in less time.
- Be consistent and realistic – Make sure you’re working out on a regular basis and don’t take more than 2 days off at a time or you will probably start getting lazy. To see results you have to be consistent with your amount of exercising. Make sure to set realistic goals for yourself that are attainable and strive to achieve them.
- Find a workout buddy – Find someone that takes their fitness health as seriously as you do and start working out with them. You can keep each other accountable and push one another to go harder.
- Hydrate yourself – Drink water all throughout the day, especially during your workouts. When you’re hydrated you have more energy to have a better workout.
- Pay attention to what you eat – Make sure you eat several light meals during the day, particularly a few hours before, and right after your workout. It will give you energy to workout harder and then refuels your body afterwards.
- Build up your endurance – When beginning to exercise start slow and increase your resistance with time. This will help you get stronger and reduce the chance that you’ll hit a plateau.
- Work multiple muscle groups – To get the most out of your workout in minimal time, try working more than one muscle group at a time. A good example of that would be doing bicep curls while in squat position.
A minimum amount of exercising should be 30 minutes per day, 5 times a week or a total of 150 minutes per week to see results. Make sure to focus on all the main components of exercise, which are flexibility, stabilization, cardiovascular, and strength. If you’re stronger in one of these areas, you may want to place your focus more on the areas need some work. Most importantly be patient and don’t give up. You will have ups and downs, setbacks and victories, but just stay strong and keep working on it. If you focus on results you will never change. If you focus on change you will get results.
If you focus on results you will never change.
If you focus on change you will get results.
If you need a natural solution to losing weight try our Mega Thin Formula.
Avocados are considered a super food for so many reasons. Not only are they packed with vitamins and nutrients, they also seem to help prevent and control many ailments, like heart disease, cancer, diabetes, and other health conditions. Although they are dense in calories (one avocado is about 300 calories), they are nutrient rich calories with so many health benefits; think of it as calories well spent.
This delectable green fruit not only tastes great, but it’s also a sodium and cholesterol free food that has about 20 essential nutrients, packed with fiber, rich in monounsaturated fats such as omega-3 fatty acids, filled with vitamins A, C, E, K, and B vitamins, as well as potassium.
Best of all, avocados are so versatile. You can put them on salads, sandwiches, smoothies, and so much more. They can be made into a dip or even placed on pizza. You don’t even have to buy them organic. Avocados have no GMOs and no detectable pesticide residue.
Contain good fat
Not all fats are bad for you, actually the monounsaturated fat found in avocados helps reduce your LDL “bad” cholesterol, which can boost heart health and reduce blood pressure.
High fiber and protein content
Avocados have very high fiber content. They are also packed with protein that is easily digestible. They actually have the highest protein content of any fruit. Adding them to your diet can help improve digestion and keep you full longer.
Full of vitamins and minerals
You can find several different vitamins in avocados. Mainly B vitamins, along with vitamin K, C, A, and E. B vitamins help maintain a good metabolism and a healthy skin tone, while vitamin K plays a key role in sustaining healthy bone density and growth. Vitamin C helps strengthens the immune system, while vitamin A is great for skin and eyes. It also has folate, which is recommended for pregnant women. The nutrients and enzymes found in Avocados help reduce inflammation in the stomach and small intestines. It also improves your body’s ability to digest other nutrients.
Did you know?
Once an avocado is picked, it takes 7-10 days to ripen. Storing them in the fridge will slow down the ripening process.
To reduce browning of the avocado, sprinkle lemon juice on the exposed flesh, place in a plastic bag, and store in fridge.
The avocado is also called the alligator pear because of its green scaly texture.
Foods naturally rich in omega-3 fatty acids, such as avocados, are widely acknowledged as the secret to a healthy heart, a brilliant brain, and excellent eye sight.
There are more than 80 varieties of avocados. The most common is the year-round Hass avocado, whose original mother tree still stands in California.
What would guacamole be without avocados?? Super bowl Sunday and Cinco de Mayo are the days where the most avocados are eaten (between 8 and 14 million pounds).
All of us use willpower everyday to some extent to make decisions. By waking up extra early in the morning to work out or study, by not buying those expensive shoes, or by deciding to forgo that unhealthy snack sitting right in front of you so readily available. All of these need willpower so that the better and tougher option can be implemented. We’re faced with so many temptations through the day that can actually drain our willpower and test our self control.
“Any act that requires self-control requires willpower,” explains Roy F. Baumeister, PhD, a professor of psychology at Florida State University and a coauthor of Willpower: Rediscovering the Greatest Human Strength.
The problem is that we only have a certain amount of willpower on a daily basis and it is much easier to practice it at the beginning of the day than at the end.
Willpower tends to be strongest when we have more energy and that’s why it’s so important eat healthy and often. It sort of works like any other muscle in the body, it can be fatigued through overuse, but it can also be strengthened to make you a more productive, less stressed, and happier person.
Whatever your goals are, get ready to reach them with these simple tips to strengthen your willpower muscle on a daily basis so you can be at your very best.
Find your focus
From our cell phones going off every few minutes to the TV blaring, we live in a very noisy world. Working on shutting out that extra ruckus can sometimes use up all our willpower. It’s a good idea to find a quiet place to do your work and shut off any outside distractions when trying to focus.
Eat your energy
It’s much easier to practice self control when you have the right kind of energy that can only come from eating healthy meals and snacks. This will help stabilize blood sugar levels and make it easier to say no to junk food. Good eating habits will help keep you sharp and focused all day. For best results eat light meals every 4 hours to keep the energy flowing all day. Of course get the right amount of sleep every night as well, or you will be too drained to practice self control the next day.
Cutting down on the number of decisions that have to be made will actually help your willpower muscle get stronger, since you won’t be overusing it. Plan your meals, workouts, events, outfits, and office work for the week and write it down!! Having some form of a planner or to-do list can really take the stress off of having to remember every single little thing yourself. Finish everything set on your planner for the day and you will find yourself procrastinating less.
Reward yourself well and often
Incentives can work wonders for a person. Set goals for yourself and if you reach them, treat yourself in some way but have it planned out. Working towards your goals with a reward in mind can give you the motivation you need to get the task done.
Practice makes perfect
You have to put in the time just like anything else you want to get good at. Practice willpower daily in different areas of your life to strengthen that willpower muscle and make it better. With time, you’ll realize that it gets much easier. A good way of remembering is placing plenty of reminders of your goals wherever you are.
Take these tips and put them into action so you can have strong willpower too. You need it to turn your goals into reality so start today!!
Adapted from Willpower: Rediscovering the Greatest Human Strength, by the psychologist Dr. Roy F. Baumeister and the New York Times journalist John Tierney. It is out now, from Penguin Press ($27).
Now I know that many people do crash diets and other crazy weight loss methods that require you to fast from food or forgo those meals that you love to eat. From my experience, almost everyone that try the starvation method end up gaining the weight back quickly. I am here to tell you it is because food deprivation is not the way to go. It might work for a few days or weeks, but it does not solve the underlying problems.
Being a healthy person requires changes in eating habits. What you eat, the portion sizes, and even the times of the day that you eat affect your health. All of these factors need to be adjusted to lose weight and keep it off.
Your body is like a machine, give it the right fuel and maintain it so that it will run longer with much fewer complications.
Eat what you love but in moderation
If you deprive yourself you are more likely to binge eat. Eat what you like but have control on how much you eat. That means learn to eat just one cookie, not five! You can also make your own low calorie version of your favorite dishes, like homemade baked pizza.
Be careful what you eat at night
Try to stop eating after dinner, but if you are hungry and need a little snack make sure to have healthy options available for you, such as fruits. Make sure not to even have unhealthy things available so you are not tempted to make bad choices.
Make better choices
This seems to be the reoccurring theme. Have better options available to make it easy. Try eating whole grain whenever you can, it will keep you feeling full longer. You can also replace sour cream with Greek yogurt. A little secret I have is replacing oil in my cakes for shredded sweet potato.
Have a big breakfast
Breakfast is the most important meal of the day. It can be the difference between having a healthy eating day and junking out. Eating the right food in the morning can help stabilize your blood sugar levels to keep you full and reduce unhealthy cravings. Breakfast is one universal characteristic for healthy and fit individuals. If you under eat the first part of the day, you are more likely to overeat later in the day.
Eat regular small meals daily
Make sure you are eating all your meals every day, from breakfast to dinner. Don’t skip meals or you will probably overeat and don’t be afraid to eat a small snack between meals. Again this will help keep your sugar levels stable and give you energy to go about your day and get a good workout in. You are more likely to get that sleepy feeling during the day if you are overeating or abstaining from food.
Pay attention to portion size
When you go out to eat sometimes the portion sizes on the meals are enough for 2-3 meals. Make sure you know that and you’re eating the right portion for your meal. Using smaller plates can help you eat less. To get a better idea on portion size check out my blog article How to Put Together a Fat Burning Meal.
Eat slowly, chew and savor every bite
Don’t rush to finish your plate. Eat slowly and enjoy your meal. It takes about 20 minutes for the brain to register that the stomach is full so if you eat slowly, you will consume less and still feel satisfied. Not only will you feel less bloated, but your digestion will improve from chewing your food properly.
Eat out less
Restaurants are dangerous for people wanting to lose weight. Most of the items on their menu are packed with calories. So save pounds and money and eat at home as much as possible. If you must eat out, look for light options and ask for dressing on the side when ordering a salad. If you are eating out with another health conscious friend, try splitting a meal and forgoing the appetizers and dessert.
Don’t starve yourself
Starving yourself does the opposite of what you think. It slows down your metabolism and makes you unhealthy. It also can cause you to binge eat so make sure to eat something healthy and filling when you feel hungry.
Take your lunch to work
You are more likely to eat sensibly if you have your own food at work every day. Try packing your lunch the day before and keeping it in the fridge so you won’t get lazy in the morning. Take healthy snacks to work so you can feel satisfied and energized all day.
Don’t bring it home
We all know the saying out of sight out of mind. Don’t bring unhealthy options home or you will probably be munching on them later on and regretting it. Keep your home a junk free zone and make sure to have healthy alternatives to enjoy instead. That means leaving your leftovers at the restaurant and passing on the junk food at the grocery store. (Word of advice: NEVER GO GROCERY SHOPPING HUNGRY!!)
Replace your beverages with water
You won’t believe how many useless calories and grams of sugar are in some of your favorite drinks. This maybe a little hard at first, but it is imperative for weight loss. Ask yourself, would you rather eat or drink the calories you allot for yourself each day? And do these drinks give you any nutritional benefit? Drinking at least 8 cups of water a day will help flush out the toxins, increase your metabolism, decrease cravings, and keep you healthy so just do it!
Make it a habit
All the points that I just mentioned above are habits to be learned. Eating breakfast, drinking water, and even chewing slowly are all daily habits so get used to them. Make it your missions to remember to do them if gaining health and losing weight are your goals. These lifestyle changes are common factors among healthy and fit individuals. It takes a work and effort but the benefits of healthy eating are infinite.
One of the new joys I’ve found is using my new crock pot to make dinner. I’ve been using it to cook chicken, beef, pork chops, dessert, appetizers, and the list goes on.
It does take much more time for the meal to cook but a lot less effort to put it together and with my busy lifestyle, that’s always a plus. Just mix everything up in this huge bowl and let it cook. You don’t really have to check on it or anything like that. The only thing is to make sure that you are turning it on early enough through the day so you don’t end up waiting an extra hour or two for it to finish cooking.. Yep that has happened to me a few times and I had to learn my lesson the hard way.
Prep Time: 20 min
Cook Time: 4-8 hours
2 pounds boneless skinless chicken thighs
1 can crushed tomatoes (28 oz)
1 yellow onion, chopped
1 red bell pepper, sliced
1 green bell pepper, sliced
1 cup white mushrooms
1 can tomato paste (6 oz)
1 cup reduced sodium chicken broth
2 cloves garlic, minced
1 bay leaf
Salt and pepper to taste
¼ cup fresh or dried parsley
12 oz whole wheat linguine pasta
- Combine all the ingredients except the pasta into the slow cooked and cook on high for 3 hours, then remove lid and cook for one more hour. If you want to keep it cooking longer, you can cook on low for 6 hours, remove lid and cook for 2 more hours.
- Prepare pasta according to instructions on the box.
- Remove bay leaf from crock pot and serve chicken and sauce over pasta.
Makes 8 servings
Total Fat: 6g
Saturated Fat: 2g
Sodium: 400 mg
One of the biggest issues so many of us face is eating the right kinds of food. Certain food can be used for preventative measures of health. The saying “you are what you eat” is so very true. If you eat fatty junk food all the time, you are much more likely to develop preventable illnesses and vice versa. Here is a list of foods to bring home and start munching on so you can improve health, weight, and even skin.
Lemon contains vitamin C, which increases collagen in the skin to reduce wrinkles and blemishes. Drinking it regularly helps with digestion and hunger control.
Add a few slices to each meal to control cravings and help you lose weight. It is also packed with cancer protecting antioxidants to revive your skin.
Red bell peppers and tomatoes
Eating red vegetables keeps your skin from turning red and blotchy. It protects your skin from sun burns and increases collagen production. Red veggies also help control your appetite and detoxify your body.
One serving can provide more than your daily intake of vitamin A, which revitalizes skin by increasing the turnover of cells. This super food has protein and fiber to keep you full longer.
They are filled with vitamin C and antioxidants to protect and firm the skin. Strawberries are also low in calories and packed with fiber, which makes them the perfect slimming snack.
They boost levels of vitamin E, one of the most important antioxidants for skin health. They can also lower bad cholesterol and reduce the risk of heart disease.
The high levels of flavonoids are found in dark chocolate and can help hydrate your skin leaving it smoother and softer. It also improves blood flow to the brain to help with focus and concentration.
Olive oil contains essential fatty acids that help protect the skin from UV damage. It also lowers cholesterol and aids in preventing obesity.
100% whole grain bread, pasta, and cereal
They are filled with antioxidants to help complexion. Making them part of your daily diet can help you lose weight compared to eating refined carbs. Their high fiber content helps shed belly fat.
Yogurt helps the skin become firmer and protects it from wrinkles. Greek yogurt is especially beneficial due to its high protein content so you can feel full longer. The probiotics (good bacteria) in yogurt supports a healthy digestive tract.
Given the rising number of obese individuals in America, most of our weight loss focus is on combating obesity. The answer is quite simple; if you exercise and eat right you will lose the weight.
What about those people who are not very overweight, but not too fit either? They may have some muscles, but they have a little too much fat on their bodies to show them off. The solution is not as simple because they are in the skinny fat zone. These individuals have too high body fat and too low muscle mass.
The key for skinny fat people is to find the right mixture between weight training and fat loss, along with good nutrition, and a healthy lifestyle.
Get just enough cardio
Cardio cannot build strength all on its own, so you should not put all your focus on it. It does however help build fitness, improve metabolism, and shed fat. That’s why cardio is so important for heavier weight people to lose weight more quickly. Don’t get me wrong, it is still important to incorporate it in your routine; the key is finding the right mix. Too much cardio can make it hard for your body to build muscle and too little cardio will prevent you from shedding fat. You can go easier on the cardio, especially if you skip those extra useless calories through the day.
Start lifting weights
The other part of the fitness equation for skinny fat people is building lean body mass. The best way to do that is to incorporate weight lifting in your workout routine. It is very important to build muscle so don’t be afraid to go heavy and hard. You will not bulk up, especially if you are eating healthy.
I’m sure you see a recurring theme in all these steps. Nutrition is the most important part of your plan so make sure you’re eating clean. That means forgo the sodas, sweets, processed foods, and alcoholic beverages.
Make sure to eat the right amount of proteins, low glycemic carbohydrates, and good fats. Stay within your suggested calorie intake per day. All three of these types of foods are important. Carbs give you energy to train, protein help replenish your muscles, and good fats are essential to good health. Finally, this can’t be stressed enough, drink water like it’s your job!
Get enough sleep
Your beauty sleep is crucial to getting that sexy toned body you want. Lack of sleep impairs metabolism and increases cravings for unhealthy food. You should be getting 7 to 8 hours of sleep a night.
If you can find the perfect mix of these 4 elements for your body (since all of our bodies are different one way will not work for everybody) you will be out of the skinny fat zone and into a thin and fit form before you know it.
To help increase metabolism, stabilize blood sugar levels, and improve energy try the Mega Thin Formula
These delicious steak filled burritos can quench the hungriest appetite since they come packed with meat, beans, rice, salsa, and guacamole. To keep them healthy, use brown rice and whole wheat tortilla. Here’s a little tip.. Wrap them in foil to help you keep them warm and in one piece.
Cook time: 30 min
1/4 cup salsa
1/4 cup water
1/4 cup instant brown rice
3/4 cup canned black beans, rinsed
1 ½ – 2 lbs strip sirloin steak, trimmed and thinly sliced
1 small green bell pepper
1 small red bell pepper
1/8 teaspoon pepper
1 1/2 teaspoons canola oil
2 8-inch tortillas, preferably whole-wheat
1/4 cup shredded sharp Cheddar cheese (optional)
2 tablespoons guacamole
1 tablespoon chopped fresh cilantro
- Place salsa and water in a sauce pan and bring to a boil. Add instant rice and stir. Reduce heat and cook for 5 minutes covered. Add beans and stir, cook uncovered until rice is tender and liquid is almost all absorbed.
- Heat oil in a skillet over medium heat. Chop bell peppers into thin slices. Sprinkle pepper (and any other seasoning you would like to add) on steak and place both steak and bell peppers in skillet. Stir and cook uncovered until meat is cooked through.
- Place steak in tortillas and top with cheese, rice mixture, cilantro, and guacamole. Roll up tortillas into burrito and wrap with aluminum foil.
Per serving: 471 calories; 16 g fat ( 6 g sat , 5 g mono ); 63 mg cholesterol; 49 g carbohydrates; 0 g added sugars; 31 g protein; 7 g fiber; 600 mg sodium; 279 mg potassium.
Cook Time: 30 min
2 boneless, skinless chicken breasts, cleaned
1 small white onion, chopped
1 cup thinly sliced mushrooms, cleaned
2 tablespoons heavy cream
2 tablespoons dry white wine
1/4 cup reduced-sodium chicken broth
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt
1 tablespoon canola oil
2 tablespoons chives, chopped
- Heat oil in skillet over medium heat.
- Apply the salt and pepper to the chicken, then place chicken in the skillet. Turn a few times until chicken is thoroughly cooked. Take it out of the skillet and cover it.
- Add onions to the skillet and cook for a minute. Add the mushrooms for a couple a minutes and stir frequently. Add wine to skillet and simmer for a minute, then add broth and cook until half of it evaporates. Stir in cream and let it simmer for another minute. Finally place the chicken back in the pan, add chives, and coat it with sauce. Let it cook until chicken is heated again.
Per serving: 275 calories; 15 g fat ( 5 g sat , 7 g mono ); 84 mg cholesterol; 5 g carbohydrates; 25 g protein;1 g fiber; 373 mg sodium; 370 mg potassium.