Keep these tips in mind to get the most out of your clean -eating plan, and to see the best results!
#1 Stop eating when you are full:
Use the hunger and fullness scale before and during your meals ( 1 being very hungry , 7 being comfortably full). Learn to recognize stages of fullness by paying attention to your body, and stop when you are moderately full ( not stuffed!), about half way up the fullness scale.
#2 Focus on each bite, not the whole meal:
Pause with each bite to discern the different flavors and textures. This mindset will allow you to stop eating once you reach the bite that makes you feel full, rather than feeling the need to complete the whole meal.
#3 Minimize Distractions:
Don't eat in front of the TV, while driving or standing. Sit at a table, giving your meal your full attention.
#4 Write it Down:
Keep a log of what you eat and how you feel while you are eating. This will allow you to see how your surroundings, time of day, and the company you keep ( friends and family you eat with) effect how much you eat and what types of food you may be consuming. Recognize and eliminate your triggers.
Monday, October 31, 2011
Monday, October 17, 2011
Don't Skip Meals
Failure to eat every 2-3 hours ( men every 2, women every 3 ) has it's consequences.
You will be risking a growing appetite and a subsequent binge by skipping meals when you go longer than 3-4 hours between meals. Your body will also go into starvation mode and hold on to every calorie you put in your mouth for these times of "starvation"! If you want your body to be a calorie burning machine, one of the most important things you can do is eat healthy foods regularly.
These days most people are so busy that they forget to do the most important things to improve their health and physique- eat and sleep!
Eat an apple or carrot sticks on your way home from work so that when you arrive home you aren't starving, and will have better control of your appetite and food intake. Eat a salad or bowl of raw vegetables before lunch and dinner, this will help control your portion sizes and high-calorie foods at meal times.
Get in the habit of sitting down for a few moments at the start of each week to create a daily and/or weekly meal plan ( grocery list). This will provide structure to your daily meals and you wont feel so overwhelmed by what you may be eating that day.
Remember: IF WE FAIL TO PLAN- WE PLAN TO FAIL!
You will be risking a growing appetite and a subsequent binge by skipping meals when you go longer than 3-4 hours between meals. Your body will also go into starvation mode and hold on to every calorie you put in your mouth for these times of "starvation"! If you want your body to be a calorie burning machine, one of the most important things you can do is eat healthy foods regularly.
These days most people are so busy that they forget to do the most important things to improve their health and physique- eat and sleep!
Eat an apple or carrot sticks on your way home from work so that when you arrive home you aren't starving, and will have better control of your appetite and food intake. Eat a salad or bowl of raw vegetables before lunch and dinner, this will help control your portion sizes and high-calorie foods at meal times.
Get in the habit of sitting down for a few moments at the start of each week to create a daily and/or weekly meal plan ( grocery list). This will provide structure to your daily meals and you wont feel so overwhelmed by what you may be eating that day.
Remember: IF WE FAIL TO PLAN- WE PLAN TO FAIL!
Wednesday, October 12, 2011
Protein Bars
There are 3 basic types of energy bars:
*high carbohydrate bars
*high protein bars
*balance bars - contain a moderate amount of carbohydrates, fat, and protein
Carbohydrate bars are only needed if you are about to faint just before a workout or getting ready to run a marathon. They are filled with empty calories(sugar!).
Protein bars can come in handy right after a workout or when you need a snack to tide you over. They should not be used as a meal replacement unless you have no other option at the time ( real food is always best!).
When buying bars, look at the nutrition label. The fat content should be less than 6 grams and the saturated fat less than 3 grams.
The sodium content should be less than 200 milligrams and the carbohydrate content less than 5 grams. A few grams of fiber would be nice too.
Look for a bar with around 30-40 grams of protein per bar ( your body can not absorb more than 40 grams of protein per meal. Any more than that will be excess calories and stored as fat ).
Remembering that 1 gram of protein = 4 calories per gram.
One of my favorite bars is by EAS - Myoplex Low Carb Bar
*high carbohydrate bars
*high protein bars
*balance bars - contain a moderate amount of carbohydrates, fat, and protein
Carbohydrate bars are only needed if you are about to faint just before a workout or getting ready to run a marathon. They are filled with empty calories(sugar!).
Protein bars can come in handy right after a workout or when you need a snack to tide you over. They should not be used as a meal replacement unless you have no other option at the time ( real food is always best!).
When buying bars, look at the nutrition label. The fat content should be less than 6 grams and the saturated fat less than 3 grams.
The sodium content should be less than 200 milligrams and the carbohydrate content less than 5 grams. A few grams of fiber would be nice too.
Look for a bar with around 30-40 grams of protein per bar ( your body can not absorb more than 40 grams of protein per meal. Any more than that will be excess calories and stored as fat ).
Remembering that 1 gram of protein = 4 calories per gram.
One of my favorite bars is by EAS - Myoplex Low Carb Bar
Tuesday, October 11, 2011
Self -Esteem Through Exercise
There are many ways to enhance self-esteem through physical activity.The key is to understand that fitness and wellness are lifelong processes, they represent continuums not end points.
*Focus on personal improvement rather than comparing yourself to others.
*Choose activities that you enjoy (running, walking, yoga, weight training ) allowing you to concentrate on your own issues and goals.
*Educate yourself about the role exercise plays in your overall health and wellness. This will help you better understand how to commit to fitness over your lifetime ( reading health and fitness books and magazines, and seeking the help of a certified personal trainer can help you make the right decisions).
*Notice and list the positive aspects of how you look and feel due to your daily exercise plan( more energy, sleeping better, stronger) not just the # on the scale.
*Choose one realistic goal you have always wanted to accomplish and actually DO IT! Success breeds success; when you accomplish one small thing, you feel you can accomplish something else. For example, if you have always wanted to run a 5k, go ahead and sign up for one and start running!
Remember: YOU ARE WHAT YOU THINK YOU ARE!
and...... YOU ARE A FIT AND HEALTHY PERSON!!!!
*Focus on personal improvement rather than comparing yourself to others.
*Choose activities that you enjoy (running, walking, yoga, weight training ) allowing you to concentrate on your own issues and goals.
*Educate yourself about the role exercise plays in your overall health and wellness. This will help you better understand how to commit to fitness over your lifetime ( reading health and fitness books and magazines, and seeking the help of a certified personal trainer can help you make the right decisions).
*Notice and list the positive aspects of how you look and feel due to your daily exercise plan( more energy, sleeping better, stronger) not just the # on the scale.
*Choose one realistic goal you have always wanted to accomplish and actually DO IT! Success breeds success; when you accomplish one small thing, you feel you can accomplish something else. For example, if you have always wanted to run a 5k, go ahead and sign up for one and start running!
Remember: YOU ARE WHAT YOU THINK YOU ARE!
and...... YOU ARE A FIT AND HEALTHY PERSON!!!!
Monday, October 10, 2011
Cottage Cheese Pancakes- So Yummy!
Here is my favorite Pancake recipe! These pancakes will work with your clean eating plan. They are high in protein due to the egg whites, low-fat cottage cheese , and fat-free Greek-yogurt. I make them on the weekend and have them ready in the fridge for breakfast during the week.
INGREDIENTS:
DRY:
1 1/4 CUP WHOLE WHEAT FLOUR
1 tsp BAKING POWDER
2 Tbsp MAPLE SUGAR FLAKES
1/4 tsp SEA SALT
1/2 tsp CINNAMON
WET:
1 CUP FAT-FREE COTTAGE CHEESE
1 CUP FAT-FREE GREEK YOGURT
2 EGGS or 8 EGG WHITES
1. Combine first 5 ingredients in a medium bowl
2. Combine eggs,cottage cheese, and yogurt in a small bowl
Pour into 1st bowl. Stir until moistened.
3. Heat a nonstick skillet or grill -spray with cooking spray
Heat should be medium high.
Use use 1/4 cup of batter for each pancake. Cook until lightly browned on both sides.
4. Serve with fruit.
calories: 81 per pancake
fat: 2 grams
protein :7 grams
carbohydrates: 12 grams
fiber: 1 gram
sugar: 3 grams
COOKING SPRAY
INGREDIENTS:
DRY:
1 1/4 CUP WHOLE WHEAT FLOUR
1 tsp BAKING POWDER
2 Tbsp MAPLE SUGAR FLAKES
1/4 tsp SEA SALT
1/2 tsp CINNAMON
WET:
1 CUP FAT-FREE COTTAGE CHEESE
1 CUP FAT-FREE GREEK YOGURT
2 EGGS or 8 EGG WHITES
1. Combine first 5 ingredients in a medium bowl
2. Combine eggs,cottage cheese, and yogurt in a small bowl
Pour into 1st bowl. Stir until moistened.
3. Heat a nonstick skillet or grill -spray with cooking spray
Heat should be medium high.
Use use 1/4 cup of batter for each pancake. Cook until lightly browned on both sides.
4. Serve with fruit.
calories: 81 per pancake
fat: 2 grams
protein :7 grams
carbohydrates: 12 grams
fiber: 1 gram
sugar: 3 grams
COOKING SPRAY
Monday, October 3, 2011
My leg workout - posted for my friend Ruth in Rocky Mount, NC.
My clients and friends ( is there any difference?) often ask me what I do for my own workouts.
One of my good friends in Rocky Mount asked me for a leg workout, so I thought I would just post the leg workout I did last Thursday and take care of two requests in one ( I usually do my leg workouts twice a week on Tuesday and Thursday)!
Most women have a hard time showing muscle definition in their legs ( me being one of them!!). The best way I have found to define my legs is by working my legs hard twice per week(changing my routine each workout), running, 4-5 times per week , and cutting down on carbohydrates (4-6 servings per day of complex carbohydrates), and increasing my protein intake ( 1 gram per pound of body weight per day).
My workout for Thursday, September 29th, 2011 ( I write down all my workouts.....I know , I'm kind of strange, but I love this stuff!!!):
BODY WEIGHT WALKING LUNGES= 300 ( I broke them down into 50 each for 6 sets)
BODY WEIGHT SQUATS=300 (same as above)
LEG EXTENSIONS = 80/10 ( 80 pounds 10 reps for 5 sets)
LEG CURLS = 50/10 (50 pounds 10 reps for 5 sets)
STEPS = 25 FLIGHTS (skipping every other step)
STANDING BODY WEIGHT CALF RAISES = 300
RAN - 45 MIN.
ABS - ON BOSU = 100
ABS - ON BENCH - KNEE EXTENSIONS = 50
There you go........... try it and let me know how you feel!
One of my good friends in Rocky Mount asked me for a leg workout, so I thought I would just post the leg workout I did last Thursday and take care of two requests in one ( I usually do my leg workouts twice a week on Tuesday and Thursday)!
Most women have a hard time showing muscle definition in their legs ( me being one of them!!). The best way I have found to define my legs is by working my legs hard twice per week(changing my routine each workout), running, 4-5 times per week , and cutting down on carbohydrates (4-6 servings per day of complex carbohydrates), and increasing my protein intake ( 1 gram per pound of body weight per day).
My workout for Thursday, September 29th, 2011 ( I write down all my workouts.....I know , I'm kind of strange, but I love this stuff!!!):
BODY WEIGHT WALKING LUNGES= 300 ( I broke them down into 50 each for 6 sets)
BODY WEIGHT SQUATS=300 (same as above)
LEG EXTENSIONS = 80/10 ( 80 pounds 10 reps for 5 sets)
LEG CURLS = 50/10 (50 pounds 10 reps for 5 sets)
STEPS = 25 FLIGHTS (skipping every other step)
STANDING BODY WEIGHT CALF RAISES = 300
RAN - 45 MIN.
ABS - ON BOSU = 100
ABS - ON BENCH - KNEE EXTENSIONS = 50
There you go........... try it and let me know how you feel!
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