Summer is here and it's time to out away the sweathsirts and sweatpants. Winter clothes can hide those extra bulges and rolls but t-shirts, tank tops, and swimsuits aren't as forgiving. While we all want to look good, extra fat around your waist can also be deadly. Research shows that people with "apple-shaped" bodies (with more weight around the waist) face more health risks than those with "pear-shaped" bodies who carry more weight around the hips. Grab the tape measure, click here to calculate your hip to waist ratio.
So- how do you get rid of your belly fat? Here it is in 3 steps.
- Step One: No more junk.
The best way to do this is by cleaning out your kitchen. Throw out the sugary, processed and fat-filled foods. Once the junk has been cleared out, don’t buy any more of it. Remember that your beach-ready abs depend on what you eat – don’t eat junk!
- Step Two: Eat whole foods.
Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low fat dairy. Clean eating really is that simple.
- Step Three: Workout with intention.
Get a workout plan that excites you! Go hiking, join a bootcamp, go swimming, or hit the gym! Whatever moves you – do it.
A few more tips...
-Don't go crazy with the crunches, you need cardio to burn off that layer of fat. Women- look to pilates/yoga for a strong core. Crunches and other ab intensive exercises will make you stronger, but those muscles will stick out. Men like to have 6 pack abs, women like a flat tummy.
-Don't starve yourself. A dramatic drop in calories will give you short term weight loss, but you will slow your metabolism, causing you to ultimately gain it back, and then some. Your body needs a certain amount of calories to function- just make sure they are nutritious calories.
-You don't have to give up carbs, just switch to whole grains rather than processed white flour and sugar for energy.
A few changes in diet, increase the exercise and you will be beach body ready in no time!
Here's the challenge...
DON'T EAT OUT FOR THE WHOLE WEEK!
This is NOT going to be easy, but it's good to give yourself a challenge, and not just during Lent. Why should you try this?
1- Eating out gets expensive. Tuck away the money you save this week for a rainy day.
2-You eat A LOT more calories when you eat out than when you make a meal at home.
3-Families who sit down for meals together tend to talk more and have fewer problems.
I love to eat out, but it really should be a treat not an everyday occurance. Plan ahead, make a grocery list and resist the temptation to hit the drive through.
With that being said, I challenge you to not eat out for a week.
Are you up to the challenge? Stay home, eat some cereal and pasta, and watch a movie with some good company. It will be just as fun! Let me know how it goes.
(shameless unrelated plug- go to http://www.maznanillosun.com/ and read my article in their e-magazine, click on the June cover)
Find a quiet place and listen.
It should be very quiet.
The only sound you should hear is your heart beating.
Listen.
Look deep down inside yourself.
Do you see someone that holds a special place in your heart?
Maybe they have always been there when you needed them.
Maybe they offered words of encouragement.
Taught you a lesson.
Comforted you when you were sick.
Praised you on your accomplishments.
Make this their lucky day.
You have the POWER to spread happiness today.
A quick note or a kind word is all it takes to bring a smile and lasting memory to someone very special.
-Gary Harrington
I
do like fast food but try not to eat it too often as it tends to be more fat, salt, and sugar than a person should eat. However, several fast food places are making attempts to give healthier options so I decided to check out a few.
Subway- they have done a great job of touting themselves as a fresh and healthy alternative to fast food burgers and in most cases, they are. BUT- you can really ruin your diet with add-ons like cheese, mayonnaise, dressings, and oil. Subway sandwiches are also mostly high in sodium although they recently lowered the sodium in several of their sandwiches. I tried the new Orchard Chicken Salad sub. This sandwich has chunks of chicken, celery, red apples, golden raisins, cranberries, a light creamy mayo and your choice of veggies. I wasn't sure what to put on this so I just went with spinach and black olives, nothing else seemed like it would go well with the other ingredients. I really wanted to like this sandwich but it was kinda bland. The celery and apples weren't crunchy and everything seemed like it had been soaking in the mayo for awhile. I think this would be better if it was made fresh at home. Nutrition values vary depending on your toppings, mine had 370 calories, 8 grams of fat and 660 grams of sodium. Not bad, but I expected more flavor for my calories!
Arby's- They have really been pushing their Grilled Chicken and Pecan wrap as good mood food, and with those two ingredients, it should be nutritious. WRONG- I didn't even try this thing after reading the facts: If consuming 840 calories, 6 grams of saturated fat, 1,220 milligrams of sodium and 20 grams of sugar puts you in a good mood, then go for it.
For comparison’s sake, an Arby’s fried Chicken Fillet Sandwich has 530 calories, 4 grams of saturated fat, 1,310 mg of sodium, 4 grams of fiber and 6 grams of sugar.
If you are choosing the chicken salad sandwich over a fried fillet because you think it must be way better for you, then I’d encourage you to think again. Neither is a great choice, but it shows that checking out the facts ahead of time will help you make a better choice.
McDonald's- Breakfast at McDonald's just got a whole lot better. They have been advertising their oatmeal as a healthy option and it seemed to good to be true. However, after checking out the nutrition facts, I decided to give it a try. It tastes really good! Hot, creamy, and full of fruit, this oatmeal makes a great breakfast or any time of day snack. I had it with the maple flavoring and cream, but those are optional. Total calories= 290 calories, an Egg Mc Muffin has 300 calories...
But for that 290 calories you get bit of fiber (5 grams, compared to a McMuffin's 2g) and hardly any fat (4.5 g, compared to 12g in the McMuffin). And- if you're cutting back on sodium, the oatmeal's a great choice: it has just 160 mg, versus the McMuffin's 820 mg. The oatmeal also serves up all the Vitamin C you need in a day and then some. Oatmeal made at home is still healthier, but this is a good choice if you are on the road.
Speaking of Mc Donald's, the ad with the talking lemon makes my mouth water! Their new frozen strawberry lemonade appears to be healthy and refreshing, but again, don't listen to the marketing. This beverage has 270 calories and 67 grams of sugar. WOW- that's alot of calories and sugar for a drink. I need to look for another frozen option and quit listening to that talking lemon!
What have we learned? If you are serious about eating healthier and/or losing weight, do some homework before going trhough the drive through and make an informed decision. Change your choices-change your life!
Today's healthy food is Broccoli. I am not a fan of broccoli but I'm trying because it is one of the most nutritious foods you can eat. Other similar foods: Bok Choy, Brussels sprouts, cabbage, cauliflower, collard greens, kale, and mustard greens.
Why is broccoli so healthy? It contains lots cancer fighting stuff that can detoxify carcinogens and flush them out of the body, plus eye-healthy beta carotene which can prevent cataracts, and lutein, which can protect against age-realted macular degeneration. Broccoli also has antibacterial properties that kill bacteria that cause ulcers and play a role in stomach cancer.
Raw broccoli contains the most vitamin C and folate, while cooking it makes some other nutrients more available. It can be used in dips, casseroles, stir fry, salad, soups, or tossed with pasta. Leftover broccoli can be chopped into chili, sloppy joes, and soup.
I don't have a favorite broccoli recipe to share because I have to admit that I have never made anything with broccoli in it. However, I am going to make a serious effort to try it. I am attending a "raw food" class tonight, maybe I'll come away with a new appreciation for this super food.
In fact, 85% of women, both fat and thin, have cellulite. It seems so unfair to post pictures of cellulite on the cover of tabloids but I guess that's part of being famous.
So- why do we have cellulite? There are 3 reasons, only 1 of which we can control.
1- Hormones- this is why men infrequently have cellulite. If you are in a bar in Thailand, check for cellulite before proceeding. (this is a Hangover 2 reference!)
2- Genetics- if your mom has cellulite, you problaby will. In the extremely rare "mom in a shorts or swimsuit" sightings, I don't think my mom has much so thank you to her for that!
3- Lifestyle- You can control this one! Diet and exercise are two big ways you can diminish cellulite.
-
Diet
There are certain foods with benefits that naturally help strengthen connective tissues, repair cell membranes and increase circulation, all essential components to cellulite management.
A few diet suggestions include:
· Whole Grain and Fruit Breakfast- to boost
antioxidant levels.
· Stay Hydrated- to keep your tissues and cells
supple. Drink lots of water every day!
· Eggs– the yolk is filled with lecithin which helps strengthen connective tissue. Eat 2 eggs each week.
· Soybeans and Seaweed- both are boosted by lecithin.
· Diet Rich in Raw Fruits and Vegetables- filled with both water and nutrients, I am going to a raw food class in a few weeks and hope to learn more about this.
Exercise
Exercise encourages better circulation, which can help get things (like fat cells) moving. But more than that, it minimizes the appearance of cellulite because, if you lose weight there is less surface area to display the stuff.
Here are the best exercises to help with cellulite:
· Cardio- cardio is the best weight loss exercise that helps burn fat and lose weight.
· Explosive Exercises- to really engage the cellulite affected area. Like what? Reverse Lunge with a Leg Lift, Step Ups w/ a Leg Lift.
· Isometric Exercises- static exercises to hone in on the affected area and make it really burn. Like what? Single Leg Plank, Wall Sit, Airplane- a great isometric Yoga pose. Look for a strength or yoga class at the gym or search You Tube for videos to help you work out, otherwise Exercise on Demand is great if you have cable.
Minimize sun exposure – I know, it’s almost time to slip into that teeny weeny bikini, or maybe just a tank top and shorts, but you want to remember to apply the SPF first. Why? UV rays can destroy connective tissue, causing blood vessels to weaken, and making cellulite more visible. I know… tanned skin seems to hide the appearance of cellulite, but instead of ruining your skin, use spray tans or self-tanning creams to create a smoother appearance.
Cellulite or not, don’t be afraid to flaunt your gorgeous body that you have been working so hard for and don't worry about the paparazzi, if Beyonce and Kim Kardashian don't mind everyone seeing their cellulite, neither should you!
We are celebrating lots of great stuff in June:
National Iced Tea Month- While drinking unsweetened ice tea is a great alternative to calorie laden beverages, did you know that drinking too much iced tea can lead to the formation of kidney stones? Ice tea should not be the drink of choice for people with a family history of kidney stones. Option: water with lemon
Turkey Lovers' Month- I love turkey in all forms, I'm sure some turkey recipes will make an appearance this month. Low fat, high protein, helps you sleep- what's not to love?
National Fresh Fruits & Vegetables Month- Yay! Farmers Market time!
National Dairy Month- non-fat and low fat dairy products are a great source of calcium and protein.
National Soul Food Month- I'm going to Detroit in a few weeks, hope I can find some good soul food! (although I don't think it is very healthy)
Also coming up in June:
-National Applesauce Day- watch the Nu Val scores as applesauce varies widely in nutrional value. Opt for the plain, natural, unsweetened. The more things that are added like cinnamon, the more it becomes like candy in terms of nutrition.
-Chocolate Ice Cream Day- YUM!! Try some Edy's Slow Churned 1/2 fat but keep in mind that the serving size is 1/2 cup. Seriously, let me know if you only eat 1/2 cup!!
Some food related days comoing up...Eat Your Vegetables Day, Chocolate Eclair Day, and and Chocolate Pudding Day are also in June. Looks like I better test some healthy chocolate recipes!
Also in June...
Gay Pride Month
National Accordion Awareness Month
National Adopt a Cat Month
Wow- looks like a crazy month- let's start celebrating!
Because I am a Cheesehead, Dairy Month gets and extra shout out!
