Fit2Fat2Fit… Personal Trainer gains 60+lbs
Have you heard about the Personal Trainer who is gaining in excess of 60+lbs on purpose? That is right – On Purpose! Since May, Drew Manning has gained about 70lbs and he’s not done yet. Good Morning America featured Drew Manning this morning and you can watch the clip ==> HERE.
Drew has always been known as the “fit guy” and now he is on a journey he is calling Fit 2 Fat 2 Fit. The plan is to spend six months eating unhealthy and not exercising then spend the following six months getting back into shape. His intention was to gain 60lbs and he still has about 4 weeks left and he has exceeded the 60lbs. I guess the big question is WHY? Drew Manning wanted to experience first hand what it was like to be overweight and discover how tough it is to lose the weight. Drew’s goal is to show others how to get fit ~ again. This is an extreme measure and a bold move on his part. During his interview on GMA he mentioned that he didn’t plan on the emotional and mental effects that have came along with the weight gain. In this short of period Drew’s blood pressure, glucose levels, cholesterol levels and triglycerides have been affected and this alone can show how people can be affected for years of eating a SAD Diet (Standard American Diet) consisting of highly processed foods. Manning wants to show people that living a healthy lifestyle can CHANGE all those RISK FACTORS!
Being a Personal Trainer and Weight Loss Coach focused on Fat Loss and Emotional Eating myself, this is a bold move for Drew Manning. This is one place I never want to go back to. See I have been there, done that… I was the FAT/Overweight Child, struggling with weight all my childhood, teen and college years. After getting married and having children I always struggled with that 5-15lbs yo-yo. I really didn’t start getting fit and taking care of myself until my thirties and more specifically my mid-thirties and now in my forties I can say I am in better shape than I have ever been. I commend Drew Manning for taking this daring move and help show others how drastic you the SAD Diet can affect our bodies and our health.
I am with Drew Manning as far as wanting to show people how to get fit, transform their bodies and their lives. It is possible and it isn’t easy. Where I am different than Drew is that I have experienced being overweight, eating a highly processed sugar loaded diet, feeling lethargic, moody and lacking energy. I have dealt with extreme emotional eating and years of horrible eating and lack of exercise and now I would never go back. Having vitality, strength, energy and good health is so important to me!
Read more about Drew Manning and his journey at www.Fit2Fat2Fit.com.
If you are someone struggling and want to make these lifestyle changes and change your life and transform your body I would love to work with you. If you are interested in taking the steps to change your life, improve your health and get lean and fit please contact me by emailing me directly at tracy@tracygardner.com
Your Trainer,
~TracyG
Fall Favorite: Pumpkin Protein Pancakes
Fall is one of my favorite times a year with the fall sports, cool air and at our house that includes hunting season. One of my favorite things during fall is to start incorporating pumpkin into some of my recipes. One of my favorites is Pumpkin Protein Pancakes. I have to say pumpkin and cinnamon are just the ultimate of flavors when it comes to fall.
Sunday brunch one of my favorite things is to make healthy pancakes and I had not made Pumpkin Protein Pancakes for awhile. I knew I had pumpkin puree in the pantry so I woke up this morning craving these pancakes. Today is my DAY OFF at the gym. I have been working HARD and although the Protein Pancakes are perfect post workout and great to help recover after a hard workout. They are higher in carbs so you would want to have these earlier in the day. These are served great with sugar free maple syrup or almond nut butter. My favorite is Walden Farms Calorie Free Pancake Syrup.
Below is the recipe and feel free to adjust the cinnamon, nutmeg or pumpkin pie spice to taste. Last fall, I made Whole Wheat Pumpkin Pancakes that I shared on this blog and feel free to try this recipe. Right now I am going for more fat loss and making sure I get adequate protein in my diet for the results that I am trying to achieve.
Tracy’s Pumpkin Protein Pancakes:
- 1 Scoop Vanilla Whey Protein Powder (I use Jay Robb Whey Protein – Excellent product and NO SUGAR and 1 Gram of Carbohydrates per serving with 25gms protein)
- 1/2 cup Pumpkin Puree (not pumpkin pie filling)
- 1/2 tsp Cinnamon (I used 1/4 tsp Pumpkin Pie Spice, 1/4 tsp Cinnamon & 1/8 tsp Nutmeg)
- 1/2 tsp Baking Powder
- 1/4 tsp Cream of Tartar
- 1/2 tsp Vanilla
- 2 Egg Whites (I used Egg White Substitute)
- 1/2 Cup Old Fashioned Oats (Gluten Free)
- 2 tbsp Ground Flax Seed
- 1/2 Cup Water + 2 tbsp water
- Stevia (I used 4-5 tsp or you could use 1/2 to 1 tbsp sweetner of choice like agave or honey. My top choice is stevia to keep blood sugar stable)
1. Put all ingredients in blender and blend until smooth or mixed well (I use my Vita-Mix for everything)
2. Spray Pan and heat non-stick skillet or griddle to medium heat. Pour about 1/4 cup of batter for each pancake. Flip pancakes when bubbles start to appear and edges look cooked. Cook other side until golden brown. Serve warm and enjoy with Sugar Free Pancake Syrup. (My Favorite is Walden Farms Calorie Free Pancake Syrup)
3. Serving Size: 3 Pancakes Per Serving
Just a note you can adjust the Cinnamon, Pumpkin Pie Spice, Nutmeg and Stevia to your liking. I could’ve added another tsp of stevia to this batch but the pancake syrup was enough and I like more cinnamon so next time I will add more cinnamon. It was YUMMY and I was just craving more than my normal Egg White Veggie Scramble or Oatmeal with Chocolate Protein Powder. Usually this is a great post-workout meal but today is infact my day off and I was just craving some pancakes when I woke up. Usually my day starts at 4:30 am with a 5am workout. Breakfast consists of Oatmeal with a scoop of Chocolate Protein Powder. Next meal is either Egg White Veggie Scramble, Protein Drink or Think Thin Protein Bar. Varies on my schedule and my own training as well as how many clients I am working with or classes on a given day.
Enjoy!!!
Your Trainer,
~TracyG
Healthy Snacks for Food Friday
Today I wanted to share with you some of my favorite healthy snacks. These are great to keep in your purse or at the office to keep your body fueled through out the day.
Check Out This Video:
Items Featured in the Video:
- Think Thin Bar – Crunchy Peanut Butter & Creamy Peanut Butter
- Blue Diamond Natural Almond Nut-Thins Crackers & Chips
- Bumble Bee Sensations Spicy Thai Chili Seasoned Tuna Medley
Enjoy & Let me know what some of your favorite Healthy Snack Options are?
Why You Need A Personal Trainer
Wondering if a Personal Trainer is for you?
Stop wondering and hire a trainer and start seeing the results and the body you desire…
Trust me we all need help with exercises sometimes, whether we are just starting out or we’ve been at it for awhile. You’ve been in the gym for days, weeks, months, or years, and for some reason, you’ve never sought the assistance of a professional trainer. Now you’re wondering if you’ve made a mistake. Should you have enlisted the help of a pro a long time ago? Maybe…
Still, many people shy away from personal training, unsure of the investment and what they will get out of it. There are a number of reasons people work with trainers. Some want an individualized program so they can lose weight or get in shape while others simply need to be held accountable for their workouts. Whenever you embark on a new exercise program, a personal trainer can help to develop a program to get the results you want and take you to the next level.
Here are a few reasons to get a professional trainer on your side.
You Want to Lose Fat and Get Fit
Anybody can walk into a gym and start slinging weights around or sprinting on a treadmill. However, doing any kind of exercise without having someone to tell you if you’re doing it properly or not can put you at risk for all sorts of injuries. On top of the potential for getting hurt, using improper form also reduces your likelihood of getting the full benefit of the exercise you’re performing.
Instead of letting your poor form keep you from getting healthier, get a personal trainer. He or she will know the ins and outs of good form and will correct you when an arm, leg, or your torso isn’t in the right place. Eventually, having this professional by your side will instill good form that you can maintain even when you’re worn out at the end of a workout.
You’re not seeing Results
If you’ve been exercising consistently for several weeks and months and the weight is moving and you aren’t reaching your goals, hiring a personal trainer or a coach may be a good choice. A Personal Trainer can look at your current program or routine and eating habits to help make adjustments to meet your goals and create a more effective workout. A Personal Trainer or Coach can also analyze if your goals are realistic and help to hold you accountable to your workouts and your nutrition program. In addition to help you stay motivated to exercise.
You Don’t Know Where to Start
Knowing how to set up a complete exercise program that includes cardio, resistance training, weight training and flexibility can be daunting. Add the time and knowledge it takes to choose the proper exercises, weights, reps and sets and you may find yourself quitting before you start.
This is where a personal trainer can be the biggest help. He or she can help you maximize your time and creating an efficient program that doesn’t require you to be in a gym or working out for hours. Your Trainer or Coach can help you set goals and map out a specific schedule so you know when, how and where you’ll fit in your workouts. For instance during travel or when you are very limited on time.
You’re Board with the Same Old Workouts.
If you’re more of a fitness novice or been at this awhile maybe you haven’t considered a Personal Trainer or Coach. However, it can be an excellent option if you need some variety and aren’t seeing the results you had been when you started. A Personal Trainer or coach can bring a new perspective and develop a program to challenge your body and mind. Even if you do just a few sessions or meet every few weeks, you will learn new tools and techniques and tips to maximize your efforts.
You Need to Be Challenged
If you’re like me, you tend to slack off on your workouts sometimes, especially when the move or exercise gets tough. A Personal Trainer or Coach can motivate you to push past those limiting beliefs, working with you to encourage you to challenge yourself more than you would on your own.
You Just Want to Exercise On You Own
Even if your goal is to work out on your own at home or in a gym and you prefer to exercise by yourself, hiring a personal trainer for a few session can be a great benefit for learning the right exercise to create the body you envision and desire. You can learn how to train the most effective way and get the maximum benefit.
You Need Accountability and Motivation
Getting to the gym isn’t always as easy as you wish it would be. After all, you’ve got a busy enough life without having to squeeze exercise in there. Hence why it’s a good idea to have a friend or family member join you for exercise. That way, when one of you isn’t up to hitting the gym, the other will be there to make sure you both workout that day.
But what if your exercise partner could be someone with specialized training in exercise? And what if this exercise partner helped you keep track of your progress, so you could use small improvements to keep yourself motivated? That’s the power of a professional personal trainer.
Personal Trainers and Coaches come with a built-in-motivation. Not only are you investing money into your exercise program but you are investing time as well. There’s nothing like a scheduled appointment with your Trainer or Coach to get your booty in gear.
You Want to Workout at Home
If you prefer to exercise at home but don’t have a lot of equipment or aren’t sure where to start or what to buy, in-home personal training is an excellent choice. A Personal Trainer or Coach can show you exactly how to use what you have to get the best workout for you or she can bring equipment with her to give you a great workout. Your Personal Trainer can make recommendations for equipment on any budget to help you reach your goal.
And Remember~
CRAVE IT…. Crave Fitness & Nutrition
~TracyG
Attitude is EVERYTHING…
You’ve heard this before ~ right? Attitude is EVERYTHING… for sure! So with that statement how is your own personal ‘self talk’? Is it positive or negative? Most of us have a tendency to have more negative self talk and limiting beliefs about ourselves that can actually sabotage our efforts.
Do a few of these statements sound familiar:
- I’ll never be able to lose weight
- I am fat
- I can’t control myself
- I hate cardio
- I can’t stop eating sweets
- No one in my family is thin – it must be in my genes
- I have no energy
- I hate to exercise
- Exercise is hard
- I am too busy to exercise
- I hate fruits and veggies
- I am too busy
Are any of these statements ones you have used before? So how is that working you?
We all have beliefs about ourselves that are limiting what we can and will be. They may be beliefs about what we think we are capable of or even what we deserve. After awhile you begin to believe what you have told yourself whether it is true or not. When you tell yourself, “I always eat too much:, do you know what you are programming yourself to do? That’s right! You’re programming yourself to eat too much. Whatever behavior or feeling you tell yourself you have, you will create.
Now let’s look at the positive. Do you ever tell yourself how good your are? Think of something you have done well today. This could be anything, like being a good friend or a good parent. Think of some of the things that you are good at. Here is where the work comes in… Now tell yourself how good you are at something or how proud you are of something you’ve done. This may seem strange the first time you do this. The more you do it, the easier it will become. You need to love and appreciate YOU! Focus on what you do RIGHT and STOP telling yourself what you are doing wrong. Either way you decide to do it, you are reinforcing your behavior. Wouldn’t it be much easier to reinforce the behavior you WANT?
The New You:
- I love eating nutritious food that fuels my body
- I love the energy I get from exercise
- I am vibrant and sexy
- I feel good about myself and my body
- I enjoy eating fresh fruits and vegetables
- I am now enjoying my daily exercise
- I am now in control of food and what I eat
- I am AMAZING
- I am a confident
- I am strong
- I am powerful
- I love how I look in those jeans
- I have great eyes
- I have beautiful skin
Much better don’t you think? Remember, your present behavior is a direct result of your thoughts and feeling. If you change how you feel, your behavior changes.
Some Tips for Success:
1. State The Affirmation in Present Tense: I NOW… (Direct them at behavior rather than an outcome) “I now have total control over the way I eat.”
2. Be Positive: Affirm what you DO WANT not what you don’t. “I am now enjoying feeling good about my body without sugar.”
3. To The Point: Make them short and sweet and they have a far better impact on the subconscious mind. This adds power and clarity.
4. Repetition: Repeat, Repeat, Repeat!
5. Emotion: Be Passionate and use your emotions. Tap into your emotions and really FEEL it! Affirmations by themselves have limited effect on change. To create change quickly, you need emotion.
6. Believe: You don’t have to necessarily believe your affirmations, initially. “I am now enjoying my trim, healthy body.” You may not be there yet but keep repeating, believing and being positive. Be sure to include other feel good statements like: “I am AMAZING” or ” I feel strong”.
7. Make Them Your Own: They must feel right to you. Be specific to your life and your situation, the deeper the impression they make on yoiur mind and the soon you will experience positive results.
8. Write your affirmations: To get you started and help you create the changes you want to make. Always start with “I” or “I am now_____________.”
No matter how you choose to change your attitude and start using affirmations, the key is repetition and EMOTIONS. Say your positive affirmations every day, even multiple times per day. Make this part of your daily routine and you will be amazed at the way your life begins to change.
“Whatever the mind of man can conceive and believe, it can achieve” ~ Napoleon Hill
Get Show Stopper Ready…
This week I decided to write my blog post on “Getting Show Stopper Ready”! That’s right so what do I mean by “Show Stopper” Ready? Well, you know when you have an event or an occasion that you want to look basically “Red Carpet” Ready, Amazing and Totally Smokin’ Hot ~ that’s what I am talking about. I have so many people ask me what I do before I have a big event and I thought this was the perfect time to share because we have several events going on this weekend. The fun all starts Friday night with graduation parties then onto the our big annual family business event called the “Bosselman/Gus Fonner Handicap”. This is the 22nd running of the Bosselman/Gus Fonner Horse Race. This has been a big event for our family and always a reason to get “Show Stopper” Ready. Then on Sunday my daughter, Bayley, gets Confirmed at Church. We also need to fit in my oldest son’s high school baseball game – etc… but all the reason to get as I said… “Show Stopper” Ready!
Everything started this morning after working off some extra Jelly Beans from Easter! 
As you know I am all about moderation and I like to live the 80/20 rule. This week we are kicking it up to 90/10 or maybe even 95/5 – but for the most part it is all about the ‘burning desire’.
“Show Stopper” Exercise
It is all about kicking it up a notch this week and I only do this push before a big event! It is also perfect to get me in gear for summer and preparing for shorts and sleeveless tanks. Nothing like sexy toned arms on women.
Remember to “GET UNCOMFORTABLE” ~ that’s right if it is hard to push yourself hit a class for the instructor to push you beyond your limits and motivate you. So you want to lose pounds fast and spend less time working out? It’s possible- but only if you push your body to its absolute sweat-dripping, out-of-breath maximum. In other words, up the intensity. The problem is, without somoen egging you on, you may hit the brakes as soon as your workout gets slightly uncomfortable thus the reason I love a good class.
MONDAY:
- Upper Body Strength Training – Circuit Style
- High Intensity Cardio Workout/Burst Training – Today was a booty kickin’ spinning session for 60 minutes
- Move More… Wear a Pedometer and strive for 10,000 steps a day
- If you have chores around the house or cleaning to do – turn up the music and “Dance Like Nobody is Watching” and rev up that metabolism.
High Intensity Training/Burst Training
- Warm up for 3 minutes
- Burst for 30 – 60 seconds
- Recover for 1-2 minutes
- Do It Again for a total of 4-8 times
- Cool Down for 3 minutes
My Treadmill HIIT
- Warm up for 3 minutes
- Run 6.2 for 1 minute
- Jog 5.2 for 1 minute
- Run 6.2 for 1 minute
- Walk 4.2 for 1 minute
- REPEAT – I do this for 30-45 minutes (minimum I tell clients is 20 min for a burst training) You also don’t start at this and sometimes I throw in a HARD Run at 7 to really feel the burn and get the heart rate pumping.
The Rest of the Week…. (this is what it will look like)
TUESDAY:
- Lower Body Strength Training – Circuit Style
- High Intensity Cardio Training/Burst Training – Treadmill
- 10,000 Steps on Pedometer – Remember to Get Moving More!
WEDNESDAY:
- High Intensity Cardio Training/Burst Training – Spinning Class = 60 min
- 10,000 Steps on Pedometer - Walk Extra Stairs, Park Farther From Building
THURSDAY:
- Body Pump or Full Body Strength Training
- High Intensity Cardio Training/Burst Training – Treadmill 30 min
- 10,000 Steps on Pedometer
FRIDAY:
- High Intensity Cardio Training/Burst Training – Spinning Class = 60 min
- 10,000 Steps on Pedometer
High Intensity Training/Burst Training – Spinning, Treadmill, Elliptical, Jump Rope, Stair Climbing, Swimming and Dancing all can be considered
“Show Stopper” Week:
- Accumulate 10,000 steps daily.
- Incorporate two – three longer and fun activities into your week -walk, bike ride, hike and don’t forget some dancing.
Show Stopper Meal Plan:
To Get Show Stopper Ready I replace 1-2 meals a day with a protein shake/smoothie. (I will have 2 protein shakes a day) The other 1-2 meals will consist of lean protein, non-starchy veggies and healthy fats.
Protein Shake/Smoothie: (For Me- Breakfast & Lunch)
Choose a ‘high quality’ protein powder: Whey, Egg White, Rice or Hemp Protein. (Usually I use Jay Robb – Whey Protein but this week I am using up my Jay Robb – Egg White Protein) Make sure to avoid protein powders with artificial sweeteners. Also make sure your protein powder is low in SUGAR. To sweeten my smoothie I use a packet of stevia. Look for protein powder made with 5 grams or less of net carbs per serving.
My “Basic’ Protein Shake/Smoothie:
- 1 scoop/1 serving protein powder
- 1-2 tbsp ground flaxseed
- 1 tsp fiber
- 1 cup frozen blueberries or mixed berries
- 1/4 cup ‘lite’ coconut milk
- 3/4 cup water
- 1 cup spinach – trust me you won’t taste it and OH SO GOOD FOR YOU!
Add ice and blend to desired thickness – I grab about a cup of ice
*My protein powder has about 24 grams of protein per serving. Most people will want between 25-30 grams of protein per serving.
My Supper: (Now this can be Meal 2 & 3 but for me just supper this week)
- 4-6 oz of lean protein (upto 6oz for active women so this will be me this week)
- 3 servings or more of non-starchy vegetables (1 serving is 1/2 cup) Kick up the VEGGIES!
- 1-2 servings of healhty fats (1 serving = 1 tbsp olive oil, 1/2 small avocado)
Protein Choices:
Chicken/Turkey Breast, Halibut, salmon, scallops
Non-Starchy Vegetables: (big list but here are my top)
Bell Peppers, Spinach, Kale, Mushrooms, Asparagus, Broccoli, Cauliflower, Celery, Garlic, Dark Greens, Brussel Sprouts, Cucumber and Mushrooms – etc…
Healthy Fats:
Ground Flaxseed, Olive Oil, Avocado & Coconut Milk
What’s On The Table Tonight:
Roasted Chicken Breast, Sauteed Mushrooms, Onions, Garlic, Spinach, Red, Yellow & Green Peppers, Olive Oil & Yummy Spices and Herbs to season it up!
SNACK: One Optional Snack – if needed! (Today I needed it)
- Apple with 1 tbsp almond butter (Love me some Justin’s Maple Almond Butter – mmm mmm good)
- Orange or Clementine with 10 Almonds or pistachios
WATER:
- Minimum 2 quarts of water a day. (I strive to get 3 quarts this week)
- No Pop/Soda
Supplementation:
Don’t forget your supplementation this week. Make sure to get plenty of fiber – most people do not get enough fiber in their diets.
Optional:
- Hot Lemon Water with 1/2 fresh squeezed lemon before morning breakfast
- Apple Cider Vinegar before each meal (my favorite is Bragg’s ACV)
- Fiber powder in 2 protein shakes
Sleep:
7- 9 hours of sleep a night – that is right you need your rest!
Now for the other “Get Show Stopper Ready” tidbits for the week:
- Use Crest Strips or Teeth Whitening System to “Get Show Stopper Ready”. (I am using Somer Smile – Suzanne Somer’s brand of teeth whitener that I had on hand)
- Get a Spray Tan (I will do mine on Thursday – make sure you use a source your familiar with in the event you don’t have time for a test run)
- Get a facial
- Get Eyebrows waxed
- Cut out Caffeine and diet cola’s or your favorite java for your teeth whitening
- Go Shopping: Now this can be in your closet or your favorite store but have enough time to pick out something that you feel simply AMAZING in and fitting for the occasion.
- Drink Plenty of Water
- Get plenty of rest your 7-9 hours
- Deep Condition Your Hair – but a few days before the big day so your hair isn’t flat the day of…
- Get a Pedicure & Manicure
- Schedule to get your hair done the day of the event (if your hair needs colored great time to get it done but perhaps earlier in the week)
In addition to Eating ‘Clean’, Kicking Up the Exercise & Cardio, I do some of these extra’s for a big event! It also a great excuse to pamper myself and lose some of the fluff that we all can put on even with an 80/20 plan. Like I said… it was time to work off those added Easter Jelly Beans or Cadbury Eggs.
I have had so many people ask me what I do to get myself ready for a big event. The diet I use that is listed above I only do for a week. Then I go back to just one protein shake a day and always ‘green’!
Best of luck with your “Get Show Stopper Ready” planning!
Slow Down to Slim Down
Take a Break for Health
Everybody seems to be in a hurry these days and simple things like sitting down to enjoy their meals are just some of the things that people take for granted in their rush to go from point A to point B. If you’re one of the women who just can’t afford to sit down and enjoy your meal then you should take time and consider why eating too fast can be unhealthy.
The Big “O” Overeating
Eating too fast can be unhealthy. It leads to overeating, indigestion and heartburns. Overeating? Yes eating too quickly can cause overeating. Food if taken too quickly does not give your mind or your stomach for that matter time to realize that it’s full.
Indigestion
Digestion is a process and it all starts with chewing. There’s no sense eating healthy foods if we’re not breaking it down into nutrients that our body needs. What happens is that all the hard work of preparing a healthy meal is literally flushed down the drain.
Heart Wrenching Heartburns
Ever wondered why we get that burning feeling in our chest area whenever we overeat? Reasons for heat burns include overeating, high fat diets and eating food with high acid content. Heartburns occur when gastric acids are forced outside the stomach bringing that burning sensation in the chest area.
Simple Health Tips for the Speedy Eater
Cars are for driving and not eating destinations!
Some women consider their cars an extension of their home and even take their breakfast or meals while driving. Eating inside your car keeps your eye off the road making it both unhealthy and utterly dangerous!
Keep meals on the Dining Table
Bad eating habits are not limited on the food we eat but also deal on where we eat our meals. Eating dinner in front of your TV set at the living room is not exactly proper etiquette. Eating at places not designated for eating could lead to unhealthy eating habits. Snacks, pizzas or ice cream are the order of the day when it comes to fine TV dining. Places outside the dining table are prime places for temptations.
Think small, eat small
If you can’t resist a plate of your favorite meal then why not use a small dinner plate. This gives you a smaller room to place your food and remind you that getting more means getting a second serving. Ever wondered why the Japanese or people from the orient have an easier time keeping their weight down? Much of these would be based on their diet but have you tried your hands at chopsticks? Thy chomping down on your favorite steaks with these sticks and you’d be thinking twice before eating something heavy.
Think Green
If you have to crave for something then think of something green. Make fruits and vegetables a steady staple for every meal. These could also be wonderful snacks to help you go through those in between meal cravings.
Only bite what you can swallow
Counting calories can be difficult if your hands are constantly placing food into your mouth. Digestion is a process and it all starts with chewing. Sit down and take your time chewing. The more time food stays in your mouth the more likely you’ll be fooling your appetite into thinking that you’re eating more than you actually are.
There’s always a time for everything and sitting down to enjoy our meals should be part of our daily schedule. Devoting a few hours every day for spending time with our families at the dining table is priceless. More than all its health benefits, taking a break and sitting down to enjoy your meals gives you an excellent opportunity for sharing precious time with your loved ones.
PMS Beating Diets
It’s that time of the month again when nothing seems to be going right and you know you’re getting your monthly period. You go on a roller coaster ride of emotions, find it harder to resist food cravings and generally feel bloated.
Every woman has their own nightmarish story about going through a terrible bout of PMS. But just because PMS has become a part of every woman’s life doesn’t make it something we have to suffer every month.
Hormones and PMS
The exact connection between hormones and PMS is yet to be determined. But we all know that changes in hormonal levels can affect normal body functioning. Medical studies have suggested that high estrogen levels are responsible for the symptoms seen in PMS. Some of the symptoms commonly seen in PMS and high estrogen levels include bloating, water retention, headaches, mood swings and poor sleeping patterns.
PMS Fighting Diets
Wonderful Water
Drinking lots of water when we have PMS satisfies our hungers helping us avoid giving in to our food cravings. Water just like any type of food takes up stomach space making us feel full and satiated.
Crave for Complex Carbohydrates
Complex carbohydrates contain magnesium, manganese and Vitamin B6 which are important in fighting off depression. Those who can’t stop themselves from reaching out to food for comfort would also find that these contain few calories keeping their weight loss program on track.
Delicious Dark Chocolate
Eating sweets has always been a good way of keeping our spirits up but we all know how these could translate into bad experiences with your weighing scale. If you can’t resist eating chocolates or something sweet then healthy Dark Chocolate is the way to go.
Revitalizing Vitamin E
Vitamin is a powerful antioxidant that purifies the body from stress causing toxins. There are many changes that happen during the different phases of the menstrual cycle. Normal body processes such as the elimination of impurities and toxins from the body are affected. This places a huge strain on the body increasing stress levels.
Fish Diets
Ever wondered why Japanese live longer lives and seems to be always calm and collected? A large part of the Japanese diet consists of eating rice (complex carbohydrates) and fish. Studies have shown that it lowers your risk from suffering depression by half. This also contains Omega 3 fatty acids which are known to reduce cholesterol levels.
Foods to avoid
We now know what types of food we should take when we have PMS but knowing what foods to avoid is equally important. Women suffering from PMS should refrain from drinking coffee or those high in fat and sugar.
Sweets those particularly rich in cacao like chocolates release endorphins a powerful mood stabilizer. Just be careful to refrain from milk chocolates and stick to dark chocolates which are a lot healthier.
Keeping it Natural
Let the sunshine in. Nothing beats a gloomy day than the warm glow of the sun. Keep yourself active. Don’t let PMS tie you down, keep yourself distracted by moving around the house. A walk in the park could be a wonderful way of keeping your mind out of the pain and get some much needed fresh air. Try to keep treatments as natural as possible. PMS does not excuse us from giving up on our healthy habits. If you have to crave, then crave for healthy food. This gives us a method of managing PMS while keeping us fit and healthy.
Snack Attack
I was in the office this morning when I suddenly felt the urge to grab something but the clock showed that it was a good 2 hours before lunch. Was this a case of binge or emotional eating? I certainly hope not. First I asked myself, was I feeling any strong emotions, the answer was no. So I struck off emotional eating. Next I asked myself, was I full and just had this uncontrollable urge to eat? Then it struck me, I was so busy attending to my family this morning that I didn’t get the chance to eat a breakfast and I skipped most of my protein.
Our body sends us signals when it needs something, it tells us when we’re thirsty or hungry. Breakfast is the most important meal of the day. It helps our body prepare itself for a grueling day at work and at home.
Skipping important meals could lead to many unhealthy eating habits. Binge eating and overeating are two of the most common problems faced by people who make it a habit to ignore important meals such as breakfast or lunch. The body can only take so much and no manner of will power can stop our body from feeding itself when you strip it from much needed nutrients.
Why Snack?
Sneaking in snacks is an excellent way of keeping our body energized. Aside from our basic meal plan (breakfast, lunch, dinner), planning in between meal snacks helps us stay away from bad eating habits and keeps our blood sugar stabalized. People tend to overeat when they’re hungry. This is the most common reason why women who go on diets constantly fail to live up to their diet plans.
Create a diet plan that includes in between healthy snacks. If you’re having a hard time taking control of your appetite and starting out on a new diet plan, eating snacks helps you transition better into your new healthy lifestyle.
Healthy Snacks
The healthiest snacks are those that keep us full while giving our body the nutrients they need. Keep away from fat-filled snacks that only manage to satiate our appetite without providing any real health benefits.
Avoid over snacking, in between meals could mess up your diet plans so be careful not to indulge yourself with snacks before and after meals. Our body’s has limit on how much food it could turn into energy. Any extra calories are immediately turned into fats so make sure you eat only what your body needs.
Fruits and Vegetables
Perhaps this is not the best kept secret but why do we need to be kept reminded that eating fruits and vegetables is good for our body?Those with a sweet tooth will find fruits to be the healthiest replacement for cakes and chocolates. Most of the fruit’s content is water making it easy for the body to digest and eliminate them. In terms of keeping our appetite satisfied, fruits can make keep our stomachs full just like any type of food. Just because they’re generally composed of water doesn’t mean that they take less space in our stomachs.
The possibilities for turning fruits into snacks are limitless. You could eat them off the shelf or turn them into juices or salads. Fruits are not only good at keeping hunger at bay but also contain huge amounts of antioxidants that eliminate harmful toxins from the body. Not only are you getting your food cravings under control but
Mention the word vegetable to your kids and you’ll elicit all kinds of reactions. It isn’t hard to understand since we too were also guilty of shying away from these food groups when we were kids. The problem with eating vegetables is that we have made them so boring that we don’t find anything appealing about them.
It takes a certain maturity before one could appreciate the health benefits of eating fruits and vegetables. Living a healthy lifestyle of eating the right diet should be fun. A great way of helping us get these food groups down is by preparing them in a fun manner. Fruits and vegetables need not be boring we just have to learn how to prepare them into something fun and interesting.
Taking The Fight Out of Fat Genes
Ever wondered why people have a harder time losing fats while others eat like there’s no tomorrow and still manage to look slim?
We often think of weight gain as a direct result of our eating habits. While much of this is true, there are some other factors that you should include in the weight gain equation. Things like metabolism or genetics also affects how fast we store fats in the body.
Genetics? Yes, heredity also plays an important role on how fast we gain fat or how much of it is stored in the body. A quick look at your family pictures could give you an idea on what you could look like a few years from now. It isn’t hard to believe since simple traits like eye color or the shape of our eyes could be inherited, so why couldn’t body shape be a trait passed from parents to siblings.
Studies released by the Archives of Internal Medicine have confirmed that a gene called FTO is responsible for the high instances of obesity in people of European descent. More disturbing is that reports have shown that half of all individuals of European ancestry have this gene. This is certainly disturbing and what is more troubling is that individuals who have two copies of FTO genes have a 70 percent more chance of becoming obese.
But all is not hopeless as the same report says that out of the hundreds of people included in the study, those who lived an active lifestyle or exercising had a 100 percent chance of overcoming this gene.
The decision to be healthy will always be a personal choice. This report might serve as an excuse for some of us who are having a hard time of shedding those troublesome fats but doesn’t make the danger of being overweight a little bit less.
Exercise or dieting does not kill the fat gene. Living a healthy lifestyle deprives this gene of its much needed fuel.
Knowing is half the battle and if you suspect that you could be a good candidate for being overweight in the future by studying your family tree then the decision to change your fate is in your hands. Women who might find themselves having an easier time putting on those pounds should look closer at how eating the right diet could help them fight the fat gene.
Frustrating is an understatement when you find yourself unable to control weight gain. This is doubly frustrating when you find your friends eating the same amounts of food but have no problem wearing those cocktail dresses. Everybody is not created equal and much of this could be attributed to our genes.
We will never be able to change the genes that make us but it is also important to remember that we possess the ability to overcome everything that life places in front of us.
