Monthly Archives: October 2012

Beginner’s Guide to a Healthier Diet

Picture from:http://lisachase.blogspot.com/2012/01/ten-most-healthy-foods.html

Happy Halloween!  What better day to change your diet than on a day where eating sugar loaded candy is encouraged?

Losing weight and eating clean isn’t rocket science. Its quite simple really, expend more calories than you consume and eat whole, real, non processed foods. However, for those just embarking on this healthy journey, these concepts might not be so simple.

In the case of beginners I recommend that you focus on smaller goals and making healthier food choices.  I have put together a guide on how to make the transition from unhealthy to healthy.

Please keep in mind that you don’t need to make all these changes at once.  It is always better to start slow and gain some momentum.  Try picking one of the tips from below and make it a monthly goal.

1. If you are a regular at fast food chains like Wendy’s, Mcdonald’s or Burger King try reducing your trip from everyday to 1x per week.

2. Replace all or most of your sugary drinks like soda and juices, with water or zero calorie drinks.

3. Start incorporating 2 small snacks per day.  This can be an apple with a laughing cow cheese wedge, some carrots or a handful of almonds.  Just make sure its small and consists of whole real foods. Chips do not count as a healthy snack!

4. One of the problems in America is that we supersize everything.  Our bodies can only digest so much food at a time,  our bodies will store the excess as fat. Instead of 3 large meals, try eating 5 small meals spread out evenly throughout the day. The goal is to eat every 3-4 hours. This will help speed up your metabolism making you into a walking, calorie burning machine.

5.  Stick to the correct portion sizes for the main food groups, protein, carbs, fats and vegetables. You don’t need measuring cups, use your hands as a guide.

Protein= Size of your palm

Carbs= Size of a clenched fist

Veggies= Size of 2 cupped hands

Fat=Size of the tip of your thumb

6. Eliminate or cut back on refined sugars such as white flour, sugar, white bread, cookies and cakes.  Instead replace them with whole wheat/grain and natural sweeteners like stevia.

Which of these 6 tips will you pick as a goal this month?

Disclaimer: I am not a certified trainer or nutritionist. Please check with your doctor prior to starting any diet or exercise plan.  The information provided is what I have learned via personal research.

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Simple Ways to Increase Your Water Intake

We all know that water is important for our body’s physiological needs.  But water does not only help our bodies maintain cellular processes, it can also aid in weight loss by helping to decrease the amount of sugary beverages we drink.  Water is also a primary component of metabolizing excess fat.

So how can you make sure you are drinking adequate amounts of water? I have come up with a few simple ways that have helped me drink 64oz to 128oz of water each day.

1. Schedule your water intake. If you goal is to drink a total of 64 oz of water/day and you eat about 5 meals each day, divide the 64oz by 5. Every time you sit down to have a meal, drink 12.8oz of water.

2. Buy a nice big water bottle, fill it up each morning and keep it with you. If you are at work 8hrs of the day, put it on your desk right next to your computer screen. The fact that the water is with you and with in your line of vision will make you more likely to reach for it and drink it.

I personally carry either a 64oz purple jug with me, which I try to fill up twice in a day or a full gallon of water.

3. For individuals who prefer to drink soda and juices, for one week try replacing 1 of your soda/juices with 16oz of water. The following week, replace 2 of your sodas/juices with 16oz of water.  Each week or month continue to increase the amount of beverages you replace with water until you are able to drink 8-12 glasses/day.

If you want add a packet of crystal light so that your water has some flavor.

I personally love orange juice, but I am proud to say that once I decided to embark on a healthier lifestyle, I have cut it out almost completely.  Water is my main source of hydration. I use natural fruit juices/diet sodas as a cheat or treat.

I would like to hear from you all. What tricks/tips do you have for drinking more water?  Leave a comment below.

Disclaimer: I am not a certified trainer or nutritionist. Please check with your doctor prior to starting any diet or exercise plan.  The information provided is I have learned via personal research.

Hurricane Sandy Diet

With Hurricane Sandy hitting the East Coast I hope you all are safe and the worse you and your family experienced were power outages.

If you did experience power outages a lot of your healthy food is likely to go bad in your fridge.  I do not want you all to think of this as an excuse to fall off your healthy eating plan.

I am here to encourage you to always stick to the plan and am providing you with healthy meal ideas that do not require perishable food.

1. Protein Shakes. Whether its whey, casein or rice protein powder, most people following a healthy diet will have this in their home.  Power or no power if you have water, you have no excuse to not get in a good source of Protein.  Pair your protein shake with an apple and you have a complete meal.

2. Tuna and Crackers.  As long as you have a manual can opener or a knife this should be an easy meal that you do not have to worry about going bad.  Use mustard in place of mayonnaise and eat your tuna with crackers such as Wheat Thins.

3. Soups/Chili.  If you took the newscasters advice you probably ran out and purchased a slew of canned goods.  Prepare one of the low sodium or organic soups or chili you bought.  Chili normally has a good amount of protein in it and the beans serve as a good carb source.

Let me know what healthy meals you all came up with while braving Hurricane Sandy. Stay safe!

 

 

Disclaimer: I am not a certified trainer or nutritionist. Please check with your doctor prior to starting any diet or exercise plan.  The information provided below is what I have learned via personal research.

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Skin Care Routine

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I am on an never ending search for perfect skin. I can no longer count the amount of times I have switched up my skincare routine in the hopes that all my acne, acne scars, and skin discoloration will disappear. My problem was that I never stuck with any routine long enough to see results. If my face didn’t look and feel like a baby’s bum with in a week, it was on to the next best thing.

Finally realizing I was spending way too much money, I started researching how long dermatologist recommend their clients to stay on a routine before their skin starts reacting to the products. A month is what they recommend. So, I put together a regime and have stuck to it for nearly a month now,and my skin has never been clearer. I am so excited I decided to share with you, my current skin care regimen.

Morning Routine/Products:

1. Cetaphil Cleanser

2. Proactive Toner

3. Proactive Treatment

4. Cetaphil Cleanser

5. Yes to Carrots eye cream

In the mornings, I cleanse using the Cetaphil Cleanser for Combination Oily Skin. I like this because its gentle and not overly drying. After pat drying my face, I proceed to use my Proactive Toner. The Proactive Toner contains glycolic acid which serves as a gentle chemical exfoliant. Once my face has dried I apply a quarter size amount of the proactive treatment to my entire face. This contains 2.5% benzoyle peroxide which kills bacteria by raising the oxygen levels in your skin. I follow it with my cetaphil moisturizer and Yes to Carrots eye cream.

Night Routine/Products:

1. Target Brand eye makeup remover (or what ever brand I have at the moment).

2. Any brand makeup wipes, although I am known to favor Target’s brand.

3. Cetaphil Cleanser

4. Proactive Toner

5. Proactive Treatment

6. Proactive Spot Corrector

7. Cetaphil Cleanser

8. Yes to Carrots eye moisturizer

My night routine is very similar to my morning routine with the exception of a few products. Those products include my eye makeup remover and facial makeup wipes. I like to use the target brand because its cheap and hey, it gets the job done. I then cleanse, tone and treat. Before I apply my moisturizers I use the Proactive Spot correcter all over my face. I got it as a free sample and plan to use it until it runs out. I can’t tell yet if its doing anything, but I will keep you all updated.

2-3 times a week I use a facial mask. Right now I am using up what I have which is the Alba Botanicals Deep Sea Facial Mask as well as my Bentonite Clay. Both masks are designed to draw out impurities from your pores and help with oily combination skin.

How long do you normally stick to a new skin care routine? What are your current staples? Let me know in the comment section below.