There are numerous studies out there to support eating a healthy breakfast. Breakfast should be eaten with in 45 minutes of waking to support the metabolism. Not only will a small meal give your metabolism a boost, but those who partake in a healthy breakfast will also have better focus and work output than those who do not. For those who do not eat breakfast I would like to throw down a 14 day breakfast challenge. Eat breakfast for 14 days in a row and see how you feel at the end of it. Most likely you will feel more energized and your weight loss will be easier.
Breakfast does not have to be labor intensive An English Muffin with peanut butter and a banana will take less than 3 minutes to prepare.
Another option for those who are busy in the mornings is to cook ahead of time. On Sunday night, scramble up eggs and add spinach, peppers, salt and pepper or other veggies or low fat, pre-cooked meat that you like. Once it is all scrambled together, place in a Ziploc baggie. Make five different types of scrambles or just one large batch of scramble and put it in five Ziploc bags. Boil water in a medium size pan. Add all of the bags to the boiling water for 3 minutes or until cooked through. (Very similar to rice in a bag)Once the scrambles are cooked, they can be stored in the fridge and heated in the microwave briefly so that you have a breakfast that is ready to eat in minutes. It is better to have the eggs fresh every morning but a busy life style mad need some compromises. One large egg has approximately 70 calories. One egg, one egg white, a small handful of veggies and an English Muffin plain equals less than 300 calories for breakfast.
Monday, February 8, 2010
Another Round
Welcome to another round of the biggest loser. This blog is meant to provide healthy tips and helpful information for weight loss. It is also a place to post about any wins or any frustrations during the process of the weight loss. On the side bars there are a few amazon stores selling helpful products with my reviews as well as other helpful websites. Lets give a shout out to ADAPT fitness for helping us by offering some great work out classes. Anyone super sore from the work out this Saturday? My calves are sore but otherwise I feel pretty good. Healthy wishes to all of you for participating.
Monday, November 23, 2009
Determination
A few posts back I talked about goal setting and only setting one or two goals at a time until a habit is set.
Along with the goal setting is important questions to ask yourself. Every time you go to do something you have to ask yourself if what you are doing is in alignment with your goals. For example if your goal is to eat healthier or lose weight by eating better, every time food crosses into your mouth you have to ask your self, will eating this food keep me in line with my goals? If not, it is time to put the fork down, if it will chow away.
Remember the fastest place from one point to another is a straight line so eating cup cakes and pizza is not a straight line. Also if you are craving person, can you find a way to limit your craving or cheat to once a day? If you are going to have a cookie for lunch are you willing to omit desert or that glass of wine in the evening?
Keep on trucking ladies, we are only three weeks away from it all.
Along with the goal setting is important questions to ask yourself. Every time you go to do something you have to ask yourself if what you are doing is in alignment with your goals. For example if your goal is to eat healthier or lose weight by eating better, every time food crosses into your mouth you have to ask your self, will eating this food keep me in line with my goals? If not, it is time to put the fork down, if it will chow away.
Remember the fastest place from one point to another is a straight line so eating cup cakes and pizza is not a straight line. Also if you are craving person, can you find a way to limit your craving or cheat to once a day? If you are going to have a cookie for lunch are you willing to omit desert or that glass of wine in the evening?
Keep on trucking ladies, we are only three weeks away from it all.
Wednesday, November 18, 2009
Another Great Blog
I look at other health related blogs from time to time to get tips for us or to add to my own knowledge base.
This blog has a good video for the week for a few useful tips. http://fightingfatforamerica.com/fighting-fat/how-to-destroy-any-snack-attack-that-ruins-your-healthy-diet-plans/
Hopefully you can copy and paste that to get to the video, if not please post and I will review what Jayson talked about.
Happy weigh in day
This blog has a good video for the week for a few useful tips. http://fightingfatforamerica.com/fighting-fat/how-to-destroy-any-snack-attack-that-ruins-your-healthy-diet-plans/
Hopefully you can copy and paste that to get to the video, if not please post and I will review what Jayson talked about.
Happy weigh in day
Tuesday, November 10, 2009
Habits
I apologize for the long stretch with out a post. It is my general goal to get some good information up here once or twice a week. Just lost my consistent flow, which leads me to my thought for this day.....
It takes 21 days of consistent effort to build a new habit. Just 21 days of doing something different or new every day to get a new habit. There are changes that I have been working on but nothing that I have done for 21 days in a row.
It is important to pick one or two things that you want to change or start a new, otherwise you will lose momentum trying to change everything all at once. So for example instead of trying to quit smoking, save money every week for retirement, eat less than 2000 calories a day, make sure the kitchen is clean every evening and work out more pick one or two items from that pile and work on those until they are a habit.
For me I think the biggest habit I would like to start is being able to plan out all of my meals for the day. I often skip packing a lunch for the day if the left overs don't look good which either causes me to eat too little for lunch and thus over eat at dinner, or I go grab some type of fast food, which almost always has more calories than if I had made it at home.
What habits would you like to work on?
It takes 21 days of consistent effort to build a new habit. Just 21 days of doing something different or new every day to get a new habit. There are changes that I have been working on but nothing that I have done for 21 days in a row.
It is important to pick one or two things that you want to change or start a new, otherwise you will lose momentum trying to change everything all at once. So for example instead of trying to quit smoking, save money every week for retirement, eat less than 2000 calories a day, make sure the kitchen is clean every evening and work out more pick one or two items from that pile and work on those until they are a habit.
For me I think the biggest habit I would like to start is being able to plan out all of my meals for the day. I often skip packing a lunch for the day if the left overs don't look good which either causes me to eat too little for lunch and thus over eat at dinner, or I go grab some type of fast food, which almost always has more calories than if I had made it at home.
What habits would you like to work on?
Tuesday, October 27, 2009
3500
Half way through and we are still looking good. Just wanted to remind everyone of some things Orlando said to us our first night. It takes burning 3500 calories to lose one pound. We have to burn 3500 in excess of what we eat to be able to lose that one pound. When broken down that is only 500 calories a day or 30-45 minutes of intense cardio activities a day. To get to 2 pounds a week it is easiest to cut 500 calories from your daily intake as well as burn 500 calories. The weight loss is simple math, the rest is a little harder. I have an article published with www.livestrong.com titled How much should I exercise to lose weight. Feel free to take a look at that for more specific information.
Keep up the good work.
Keep up the good work.
Wednesday, October 21, 2009
Stress Supplements
Those who have a stressful day job may start to notice weight loss becoming more and more difficult. Weight loss is absolutely effected by stress hormones. These hormones will make it harder to lose the weight around the middle of our body and even make it harder on feeling like we want to go to the gym. Most people start to lose the desire to work out when stressed out, even though exercise is a natural stress reliever. We all have a tendency to pull away from the hobbies and activities we love when pain or stress set in, when in fact that is the time you need it more. Making yourself go to the gym when you don't feel like it, will actually make you feel better when you are done. Part of that will come from accomplish something and the other part, is from the natural release of endorphins.
If you find you need a little help decreasing the stress, there are two natural supplements that help and have little side effects. The first one is Cordyceps, it is a natural fungus (not quite a mushroom) that has been used in eastern medicine for years. The other is Rhodiola, an herb found only in high elevations. Both of these supplements are called adaptogens. It helps your body to naturally overcome the increased stress in life (adapt faster) and remain more calm. You will find you have more energy and sleep better. Either one of these supplements works well with stress related weight gain and helps to combat those effects. I have added a widget to the right of this blog that shows my top picks for those supplements. I have also created a health store just for us, that we can look through and shop at. This is all through Amazon. Just know that every product I have recommended is one that I took time to look at and find the best cost for the quality. Look for a post later this week on other stress relieving techniques.
If you find you need a little help decreasing the stress, there are two natural supplements that help and have little side effects. The first one is Cordyceps, it is a natural fungus (not quite a mushroom) that has been used in eastern medicine for years. The other is Rhodiola, an herb found only in high elevations. Both of these supplements are called adaptogens. It helps your body to naturally overcome the increased stress in life (adapt faster) and remain more calm. You will find you have more energy and sleep better. Either one of these supplements works well with stress related weight gain and helps to combat those effects. I have added a widget to the right of this blog that shows my top picks for those supplements. I have also created a health store just for us, that we can look through and shop at. This is all through Amazon. Just know that every product I have recommended is one that I took time to look at and find the best cost for the quality. Look for a post later this week on other stress relieving techniques.
Subscribe to:
Posts (Atom)