Follow these 6 rules from Shape.com to make smarter choices when you indulge in candy, cookies, ice cream and fast food.
1. Control cravings
Complete deprivation is not the solution. A denied craving can quickly spiral out of control, leading to bingeing or overeating. If you’re craving fries or chips, for example, eat a small serving of fries, or buy the mini 150-calorie bag of chips and be done with it. Also to consider: a healthier alternative like chips made from blue corn.
2. Indulge sensibly
Splurging on occasion is acceptable — just don’t get carried away!
3. Avoid stocking treats in your cabinets or fridge
Buy something only when the craving hits and enjoy a small quantity. Then share or trash the rest.
4. Mix it up
Try eating something healthier thing along with the less-nutritious food, like a piece of fruit with your cheesecake. By eating the fruit first, you’ll dull your appetite and be less likely to wolf down a second slice of the cheesecake.
5. Count calories
Compare the amount of fat and calories found in healthy, filling snacks vs. less-healthful foods. For instance, a medium apple contains just 81 calories and no fat.
6. Focus on fat
Take extra care to read labels. After reviewing several types of packaged food, like cookies, snack cakes, and chips, researchers at the University of Minnesota found that less expensive items tend to have more trans fats than those that cost a little more. These processed fats, which have been shown to raise your LDL (bad) cholesterol level, may show up on ingredient lists as partially hydrogenated or hydrogenated oil and shortening.
The Girl Scout Cookies are looking out for your health this year.
The popular classics like Samoas, Thin Mints, Tagalongs, Do-Si-Dos, Trefoils, All Abouts and CafM-i Cookies — are still on the menu, but all with a healthier twist. All of the cookies have been reformulated to be free of trans fatty acids- the fats responsible for bad cholesterol. They have even created sugar-free brownies for those who need to cut back on their sugar intake.
SUP or stand-up paddle surfing is the latest workout that will tone your arms and abs in no time.
This calorie-burning workout can be done anywhere that there’s a body of water. You can sign up for water lessons or even enroll in a SUP training camp.
Shape Magazine has a list of possible courses you can take Here.
Lose fat, gain strength and to live younger longer are the promises given by Dr. Natasha Turner, author of The Hormone Diet.
Turner promises that you’ll experience good sleep, great sex and less headaches, stress, fatigue and weight gain once you successfully get your hormones in balance. These are some promises I couldn’t pass up, so as of last Monday I’m officially on the hormone diet.
Step one, of the three step program is to set-up your home, mind and goals. I had to “detox” my kitchen, (goodbye ice cream and coffee!) prepare my bedroom and figure out wmy weaknesses by answering a few questions from Turner’s book.
Step 2 was the official detox. After a week of being on the detox I have become a mini Martha Stewart. I am so use to microwaving a bag of popcorn for dinner that I have never used my kitchen. This detox forced me to use my virgin kitchen and to plan ahead. The first couple of days I had a horrible headache due to my addiction to caffeine, but now I can easily attend my morning meetings without wanting to sneak a sip from my coworkers cup. I have yet to be hungry since healthy food really does keep you full.
Eliminating all potentially problematic foods from your diet, including wheat, corn, peanuts, oranges, dairy foods, meats, sugars, as well as caffeine is so that we can better understand how they affect our body when we reintroduce them later. I will begin by reintroducing rye on Thursday morning!
Step 3 is to “restore your strength, vigour and radiance.” Turner provides three weight training programs that definitely provide a full body workout. She also recommends a healthy and regular sex life- with or without a partner. I have been working out less than I am use to, but feel that I am seeing better results because I’m finally eating to help my muscles and resting enough to give them the chance to recuperate.
I’ve only been following the hormone diet for a week now and am definitely reaping the benefits! I have more energy, feel better, stronger and have developed the cooking skills to impress any man!
Dr Natasha Turner has kindly agreed to answer questions for WatchMojo.com. Let us know what you want answered and we’ll be sure to get the answer.
Check back in a week to see how week two goes- or you can just start the detox on your own.
There are so many hidden calories in foods that we are eating that aren’t even adding that much flavor-just calories. Here are some tips from Shape.com to cutting the unnecessary ones out of your meals, snacks and desserts.
1. Add the Olive Oil Last - Calories saved per cup: 150
Steam your vegetables first and then add flavor by adding just a bit of olive oil. This way your vegetables won’t just soak up all the oil.
2. Lighten Up Your Juice - Calories saved: 100
Dilute any sweet drinks for a healthier option.
3. Make Skinny Mashed Potatoes - Calories saved per cup: 150
Mix in half a cup of low-sodium chicken broth for every 3 pounds of potatoes instead of half a cup of butter or heavy cream.
4. Trade in Your Wine Glass - Calories saved: 100
Use a champagne flute for portion control
5. Downsize Your Baked Goods - Calories saved: 310 to 385
Spread out your mixture in more smaller-sized tins and you’ll have more muffins to enjoy in smaller sizes. Another great trick to save 75 additional calories is to swap half a cup of applesauce for the half cup of butter or oil called for in your recipe.
6. Get Sandwich Savvy- Calories saved: 420
Anything mixed with mayo is bad news. Also try and skip the trio- chips are one of the worst types of junk food for you.
7. Bulk Up Your Pasta-with Veggies - Calories saved: 250
To fill your plate, mix a cup of pasta with a cup of steamed veggies, topping the dish with half a cup of your favorite jarred marinara sauce.
8. Serve Dessert in a Shot Glass - Calories saved: 360
A shot glass is just enough to satisfy your sweet tooth and not too much to kill your diet.
9. Take Your Own Popcorn to the Movies - Calories saved: 600
Pre-pop your lightly buttered popcorn and then use your big tote to carry it in.
10. Ditch Designer Cereals and Granolas - Calories saved: 500
Go for cereals high in fiber and low on sugar. I never choose a cereal that has more than 12g of sugar.
11. Choose a Leaner Cut of Meat - Calories saved: 500 to 600
Choose a filet mignon rather than a big steak. To save more calories ask the chefs to skip the final step of brushing the meat with butter or oil to make it look juicier.
12. Turn Your Back on the Buffet Table - Calories saved: 650
Literally turn away from the food and you will be less tempted to eat after your full.
I’ve always done my cardio last. I never questioned my treadmill before weights rule until my sister did.
After some research I discovered that the order in which you workout does actually make a difference! According to a study in the Journal of Strength and Conditioning Research “to burn more calories, get your cardio out of the way first and then lift weights.” The reasoning being that once you get the most challenging part of your workout done your body is getting more benefits from the time you spend at the gym.
This should be your routine:
-30-45 minutes of cardio
-Grab some water and bring down your heart rate
-Pump some iron (begin with your bigger muscle groups like hamstrings and quadriceps)
More from LifeScript.com
It’s tempting to just lounge around under the sun, but try some of summer’s activities to get in a fun workout while you work on your summer look.
If you add elements like the sand or water you’re adding resistance that makes for a better workout and more fun.
Consider these sports for you next summer activity!
Beach Volleyball- Burns 484 calories an hour *
Frisbee Throwing- Burns 208 calories an hour
Golf- Burns 381 calories an hour
Kayaking- Burns 346 calories an hour
Surfing- Burns 208 calories an hour
Swimming- Burns 415 calories an hour at a 25 yards/min pace
*Calorie estimates based on a 145-pound woman.
From Shape.com
It has been my fear of getting a beer belly that limits my intake of beer, but now a study gives even more reason to avoid indulging. This study suggests that you won’t necessarily get a gut, but gain weight everywhere!
The beer myth has been busted! According to research from European health study the weight doesn’t only go to the gut. The study also suggests that drinking less beer would help to decrease extra weight gain, which is still bad news.
Read more about this study…unless you rather not know so you can enjoy your beer without a guilt gut.
The easiest way to avoid sabotaging your diet is by having healthy snacks prepared ahead of time. With these snacks on the go ideas you’ll be prepared the next time that hunger strikes.
At work:
-bring fruits and vegetables and avoid the vending machines.
-On a a plane, train, etc
-bring nuts that are high in protein and easy to pack.
-On a Road Trip
Pack fiber rich granola bars to avoid a fast food stop.
-At the gym
Grab an energy bar that is low in fat and calories, but high in fiber to give you the energy you need to feel the burn.
-At the movies
Save money and calories by bringing light microwave popcorn
-At the mall
Have a protein rich light cheese stick for a yummy snack outside the food court
Everyone feels great about their choice when they opt for the salad. Salads are a great way to pack more veggies into your diet, but be aware because not all salads are figure friendly.
Salad is a great option for dieters, but what you add to your greens is what could be adding weight to the scale.
Fatty dressing, croutons and starchy carbohydrates like pasta should be avoided. High-calorie healthy fats like nuts, olives, and avocados should be added with the 3/4 rule. Three-quarters of your salad should be made up of leafy greens and raw veggies, while 1/4 is devoted to small portions of healthy fats and higher-calorie “fun” ingredients.
Also, it’s great that you realize the high fat content of dressings, but you may want to think twice about ordering your salad on the side. In stead of drenching each piece of salad in your dressing, just pour a small amount on your salad to give it some flavor.
Here are some great salad ideas so that your salad never gets boring.
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