... 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.
“The human body is 90% water. So basically, we are just cucumbers with anxiety.”
Water, why drinking 3L a day can have so many benefits to our health and body.
Between coffee, soft drinks, and alcohol we can get carried away and forget to drink water. Hey, I don’t blame you, I do the same sometimes (let’s face it, coffee is life).
There are so many benefits that come from drinking water outside of keeping us hydrated.
Yes, water can be “boring” but did you know you can add some pretty neat things to your water that ADD more benefits?
Immune booster - Aids in Digestion
lemon + orange + mint
Detox - Anti Inflammatory
pineapple + lemon + pomegranate
Weight & Sugar Control
ginger + cucumber + lemon
Lower your Blood Pressure
cherry + kiwi + pomegranate
Cinnamon + Green Tea
cucumber + lemon + mint
Still don’t think I can drink that much water in a day.
Who said you had to drink it? Did you know you can also EAT your water?
We’ve heard it, or even said it, “I’m eating so healthy, I don’t know why I’m not losing weight!” Well, it could be that what you may “think” is healthy, is really a lot more unneeded calories than you think.
Did you ever write down every little thing you ate throughout the entire day, down to the last bite or sip? Sometimes we don’t realize “extra” calories when we see them. Little things like a “splash” of milk with your coffee. Let’s be real, most of us coffee addicts have more than one cup a day, so it could be possible that you are “splashing” your milk up to four times! What about a healthy salad? Or a sprouted grain sandwich? Harmless enough right? Well, did you add dressing to your salad, or even add a condiment to your sandwich? Those things add up as well!
These low calorie drinks such as a sugar free energy drink or a flavored zero calorie sports drink, most of the time have two, yes I said it, TWO servings in them! Sneaky little drinks they are.
Let us break it down for you…
Here are some “healthier” options that actually may be contributing to the fact that you can’t seem to shed the weight, along with some lighter options to slim you down.
Guacamole & Chips → Salsa & Chips
Sour Cream & Onion Dip → Fat Free Greek Yogurt with Trader Joe’s Onion Salt
Mayo → Mustard
Sour Cream on your tacos → Fat Free Greek Yogurt
100 Calorie “snack pack” → a piece of fruit or some veggies
Sugar → Stevia
Milk in your coffee → Almond Milk
Creamy Dressing → Hot Sauce or Vinegar
Vitamin Water → Water with a squeeze of lemon, lime, or orange
Sweet Tea → Unsweetened Green Tea with stevia
Now I know like it may not seem like much of a change, but calories do add up, ESPECIALLY if you “only use a little” of each in a day. Try these swaps and see what happens. That stubborn belly of yours may start to disappear!