ways to eat for your goals, THAT WORK.
1. eat foods you enjoy.
if you consume foods that you love, you are more likely to stay on track
2. portion sizes are key.
if you can lock this down, you've won half the battle
3. pack your lunch.
keeping track of your macros & bringing your own food will prevent you from eating off track
4. pick foods with protein & fiber
by doing this you'll feel fuller for longer
5. go mediterranean
a diet packed with veggies, olive oil & fewer processed foods may help your heart & your brain.
6. get your calories from food, not liquids
researchers have shown that swapping out sweetened drinks for water can lead to greater weight loss.
7. be flexible
having more options for what you eat makes it easier to develop a healthier lifestyle, especially one that you can stick to.
8. drink water before each meal
people who drink water 30 minutes before a meal have been known to lose more eight
9. shop when your full
don't shop hungry, you'll be more likely to buy foods not on your list due to hunger
when you don't sleep, your body craves high calorie food
11. breakfast is key
when you eat in the morning, you'll kick start your metabolism for the day
12. stop grazing
you're not a cow, stop grazing on food throughout the day, opt for a healthy snack to keep you fuller between meals
snacks under 200 calories.
mid-day hunger hitting you hard?
scared to walk past the vending machine or take a walk into the employee room?
don't worry, we've got these delicious snacks that you wouldn't believe are under 200 calories to fill your tummy, not your waistline!
have any 200 calories snacks of your own?
share with us below your favorite!
on-the-go portion control.
let's be real, food is everywhere. it brings people together, it brings comfort and it creates memories.
so why should we have to restrict or say no to dates when we are on a plan?
most restaurants have gotten pretty good with listing their nutritional values on their sites, which makes it a lot easier to track your macros.
but what if they don’t?
you can’t bring measuring cups with you everywhere, BUT what you didn’t know is that you already HAVE measuring cups attached to you…
use these tricks to measuring the food on your plate without anyone knowing!
fist = 1 cup
rice, pasta, fruit & veggies
palm = 3oz
meat, fish & poultry
handful = 1oz
nuts & dried fruits
2 handfuls = 1oz
chips, popcorn & pretzels
thumb = 1oz
nut/seed butters & hard cheeses
thumb tip = 1tsp
oils, mayo, butter & sugar
there you have it. go out, indulge & still be able to track!
the sleep ritual.
have you been finding it harder to fall asleep at night?
let's be honest, staring at the ceiling don't make it any easier.
we've come up with THREE, count em' 3, things to do nightly before you sleep.
exercise. supplement. noise.
here's a little something we came up with
we are such suckers for warm liquids before bed. try the "Well Rested" teas.
try using this Calm before you sleep. it helps to alleviate stress and with intestinal issues (ahem, digestionnnn).
you can also try using any kind of "sleepy" tea.
ever find that the quietest noise can wake you or cause you to become distracted? what about not being able to "shut off" your brain because of what lies ahead of you the next day or for that week?
We even struggle with all of this, especially nosies waking us up.
ENTER THE WHITE NOISE
our brains crave sensory input, thats why any noise or movement will wake the brain up!
white noise can help!
tell us some of your nightly rituals that help you sleep!
... today i ate.
How conscious are you of the decisions you make when it comes to your food choices? Do you find yourself staying on track, or do you seem to wander off the path from time to time (or very often)?
Keeping track of your meals can make you more aware of the food you’re really eating. It can also help you be more conscious of your macro and micro intake as well.
Do you keep a diary? Or is this something you find to be “too time consuming” for you?
Did you know that people who track the food they eat daily have a higher success rate of losing weight and/or changing their eating habits?
For those who keep a diary…
For those who can’t be bothered…
There are so many outlets out there when it comes to tracking your macros and micros. Many restaurants now how nutritional charts on their websites (PDF and interactive) that allow you to customize your meals. There are also so many apps that can help you to stay on track when logging your macros and finding the nutritional values for the food items you consume.
I always recommend using MyFitnessPal if you’re a beginner at this. As a freebie, try downloading FindMyMacros to help find foods and meals that will fit your remaining macros for the day!
cold & flu season.
COUGH COUGH, SNIFFLE SNIFFLE… AHEMMMMM.
Cold season is in full swing!
Did you know that a cold can be caused by anyone of more than 200 viruses?
However, did you know there is a difference between the common cold and the flu?
Any infection inflames the membranes that line the nose, through and sinus, this is what causes all of the coughing, sneezing, sore throat and fever. The common cold is typically treating with over the counter drugs and is gone within a day or two. The flu however, is a viral infection that produces similar symptoms of a cold, BUT worse. The infection most likely happens when you are run down and under stress. So it’s important to build up your immune system correctly to help keep you healthy and strong!
Instead of spending money on those costly, elaborate, over the counter drugs or countless hours in a doctors office, surrounded by other coughing, sneezing humans, why not try this…
Focus on intaking these
A: which improves the the mucous membranes
B Complex: boots your all around health
C: boosts your immune system and reduces symptoms
E: has antioxidant properties
Iron: helps in fueling those antibodies to fight infection
Magnesium: to help keep those lungs healthy and strong
Selenium: increases the potency of vitamin E
Zinc: boots your immunity and helps to shorten the duration of colds and flu
Other beneficial nutrients
Omega-3 fish oils: helps to calm down the inflammation
Garlic: it not only keeps Vampires away, but it helps to fight infection
Echinacea: a super hero in boosting the immune system
Sometimes taking the steps to prevent a cold or the flu can only do so much. There are foods that are great, and not so great, that you can choose to help speed up the recovery process.
Foods you SHOULD choose
*** fresh fruit, especially citrus
*** fresh veggies
** onions and garlic
** whole grains
** nuts and seeds
** oily fish
* mustard, ginger, horseradish
Foods you SHOULDN’T choose
Milk and other dairy products. This can cause mucus to form and block your airways. Ever seen those Mucinex commercials? Who that’s that guy hanging around anyways?!
Animal fats. They stimulate the production of inflammatory agents, which can in turn, make symptoms worse.
Check out this COLD FIGHTING SOUP recipe.
Try substituting no salt added bone broth for more protein. Also, try a squash instead of a potato for a lower carb option!
REMEMBER! If your cold persists more than 5-7 days or gets worse, PLEASE seek medical attention. Although I’d love to say that we can self medicate and cure ourselves, sometimes we need a little added help.