REASONS TO BE “THIN” AND WHY THEY AREN’T TRUE:

1. You can look in the mirror, and feel good about what you see. 

No number on the scale will ever be low enough to make you accept what you see in the mirror. Not because there is something wrong with your body, but because you don’t have an accurate perception of the way you look. The truth is that the way you feel about your body has little to do with your actual weight, and much more to do with the way you feel about who you are as a person. When you’re able to accept yourself and  embrace your flaws, who you are becomes enough and the desire to change your body in order to compensate for your faults no longer feels necessary. When you can love the person you are inside, you are able to love the person you see in the mirror.  

2. So that people will like you better and want to be your friend.

Anyone who chooses their friends based on the way they look is not someone you should be interested in pursuing a friendship with. You don’t choose your friends based on how thin they are. You choose them because of who they are and how they make you feel. You’re friends with people who make you laugh and smile. People who are there to listen and validate your experience. People who share your interests and beliefs. People who make you happy. You are no exception.

3. Nothing tastes as good as thin feels. 

Thinness is not synonymous with happiness. Being happy feels good. Pushing yourself beyond healthy means to achieve a perfect body, does not. Restricting makes you feel deprived, depressed, and detached. You feel weak, lightheaded, and dizzy. You have no energy and can’t concentrate. The time you take to obsessively exercise and count calories leaves you with little time to invest in your friendships, leaving you to feel isolated, lonely, and disconnected, with nothing but the scale as your friend. Ultimately, being “thin” causes you to lose so much more than weight. You lose friends, opportunities, and life experiences. You miss out on fun, love, and connection. You miss out on life. 

4. Guys/girls will be attracted to you.

No matter what size you wear or what shape your body is, there will always be someone who isn’t attracted to you. Not because you’re inadequate or ugly, but because every person is unique in the qualities and features they find attractive in others. Beauty comes in every shape and size. It doesn’t discriminate. And honestly, beauty transcends appearance. Being attractive is less about having a beautiful body, and much more about having a beautiful soul. People can be beautiful in looks, but they can also be beautiful because of who they are. Because of how they make you feel. Because of the way they make you laugh and smile. Because they have made a difference in people’s lives. The way you look is such a small part of who you are. You are so much more than a number on the scale. And if a person chooses not to be attracted to you solely because of the way you look, then they aren’t worth your time.

5. People will remember you as the “beautiful, thin one”.

Is that really what you want to be remembered for when you die? For your appearance and weight? Because when I die, I want people to remember me for the person I am. I want to be remembered for being kind and loving and compassionate. I want to be remembered for being intelligent and brave and trustworthy. I want to be remembered for my integrity, my values, and my beliefs. I want to be remembered as a good friend and sister and daughter. I want to be remembered as someone who made a difference. 

I need to add a very important number 6 to this:

6. You want to be healthy.

Health does not have a body size, or a weight. There are people who are so-called ‘morbidly obese’ and yet they run marathons. There are people who are under 100lbs who can’t walk up a flight of stairs without being winded. Don’t forget this post! If health is what you are looking for, move joyfully, find a regime that works for you, but concentrate on how it makes your body FEEL, not on how it makes your body look. Pounds and inches do not equal stamina, strength, or flexibility. As always, check out Health At Every Size.

(Source: internal-acceptance-movement, via thatsexyhealthygirl)

Carbs Without Cause: 8 Foods Worse than White Bread

You know to avoid the pale sliced stuff, but what about these other processed offenders?

1. Fancy Coffee Drinks

Not only can these have as many calories as a meal, (sometimes upwards of 400) their carb count can be on par with a pre-marathon pasta binge; some have 60–80g of carbs per serving. Add in sugars, saturated fats in whipped cream, and chocolate flavorings, and you’ve got dessert in a very large plastic cup.

2. Bagels

Bagels are a morning ritual for some, but according to Villacorta, unless you’re hitting the gym right after (and plan on staying until lunch), you may want to rethink, even if you opt for whole wheat.

“Depending on the size, I normally recommend a bagel to someone who is going on a two- to three-hour run afterwards,” he says. The reason is portion size. Many deli bagels can have 250-300 calories and more than 50g of carbs each.

3. Juice Drinks and Smoothies

Smoothie and juice spots are everywhere, and they can seem like a healthy drink to get on the go. But a 16oz fruit-heavy juice can have as many as 75g of carbohydrates and 64g of sugar (ditto for smoothies). If you can’t start the day without juice, stick to about 4oz, which has a reasonable 15-20g of carbs.

4. Cheese Crackers

If you’re going to indulge in a few processed carbs, don’t do it here. While the carb count isn’t necessarily through the roof (about 18g per serving), these orange snacks are particularly cringe inducing because there is literally no other redeeming nutritional factor. They’re full of chemicals, additives, and artificial colors, plus they may also contain high-fructose corn syrup. And don’t be fooled by organic versions. They may be filled with less artificial junk, but processed flour and high-fat cheese can still be “organic.”

5. Baked Goods at Coffee Shops

Muffins used to be a baseball-sized treat. Now they’re more like softballs, with some containing nearly 64g of carbs and more than 30g of sugar. If your morning muffin is made with processed flour, sugar, and butter, it’s really no different than a slice of cake. Stick to a two-ounce serving and choose whole grain ingredients—think bran, not lemon poppy.

6. Yogurt with Fruit on the Bottom

It’s the ultimate chick pre-workout/afternoon/late-night snack, and yogurt on its own is a great choice. Problem is, that fruit is sugar central. All yogurt contains lactose, which is a naturally occurring carbohydrate; generally in a single serving it equals about 12-15g of carbs, which is fine, but when you add the jammy fruit you can nearly double that amount. You end up with nearly 30g of carbs, half of which is the processed, quick-burning kind. Stick to the creamy (and protein-packed) Greek variety and add some cut-up fresh fruit.

7. Movie Theater Popcorn

It may seem obvious, given the size, but for many of us it’s a key part of the movie-going experience, and besides, even if you order a bag once a week, how bad can that be? According to Villacorta, very. Popcorn is already about 1,200 calories, almost all from carbohydrates (and a whopping 580mg of sodium) for a large-sized bag. That’s before you add the butter. Don’t waste an entire day’s worth carbs and calories while you mindlessly munch your way through The Hunger Games.

8. Yogurt-Covered Raisins

Essentially candy for health-food nuts, and who eats just one—or five? In fact, a scant ¼ cup contains 20g of carbs and 19g of sugar. Skip the bulk candy aisle at your health food store and pick up a small bar of dark chocolate instead. [Extracted from SHAPE.COM]

myjournalofhealth:

1. Tea contains antioxidants. Like the Rust-Oleum paint that keeps your outdoor furniture from rusting, tea’s antioxidants protect your body from the ravages of aging and the effects of pollution.

2. Tea has less caffeine than coffee. Coffee usually has two to three times the caffeine of tea (unless you’re a fan of Morning Thunder, which combines caffeine with mate, an herb that acts like caffeine in our body). An eight-ounce cup of coffee contains around 135 mg caffeine; tea contains only 30 to 40 mg per cup. If drinking coffee gives you the jitters, causes indigestion or headaches or interferes with sleep— switch to tea.

3. Tea may reduce your risk of heart attack and stroke. Unwanted blood clots formed from cholesterol and blood platelets cause heart attack and stroke. Drinking tea may help keep your arteries smooth and clog-free, the same way a drain keeps your bathroom pipes clear. A 5.6-year study from the Netherlands found a 70 percent lower risk of fatal heart attack in people who drank at least two to three cups of black tea daily compared to non-tea drinkers.

4. Tea protects your bones. It’s not just the milk added to tea that builds strong bones. One study that compared tea drinkers with non-drinkers, found that people who drank tea for 10 or more years had the strongest bones, even after adjusting for age, body weight, exercise, smoking and other risk factors. The authors suggest that this may be the work of tea’s many beneficial phytochemicals.

5. Tea gives you a sweet smile. One look at the grimy grin of Austin Powers and you may not think drinking tea is good for your teeth, but think again. It’s the sugar added to it that’s likely to blame for England’s bad dental record. Tea itself actually contains fluoride and tannins that may keep plaque at bay. So add unsweetened tea drinking to your daily dental routine of brushing and flossing for healthier teeth and gums.

6. Tea bolsters your immune defenses. Drinking tea may help your body’s immune system fight off infection. When 21 volunteers drank either five cups of tea or coffee each day for four weeks, researchers saw higher immune system activity in the blood of the tea drinkers.

7. Tea protects against cancer. Thank the polyphenols, the antioxidants found in tea, once again for their cancer-fighting effects. While the overall research is inconclusive, there are enough studies that show the potential protective effects of drinking tea to make adding tea to your list of daily beverages.

8. Tea helps keep you hydrated. Caffeinated beverages, including tea, used to be on the list of beverages thatdidn’t contribute to our daily fluid needs. Since caffeine is a diuretic and makes us pee more, the thought was that caffeinated beverages couldn’t contribute to our overall fluid requirement. However, recent research has shown that the caffeine really doesn’t matter— tea and other caffeinated beverages definitely contribute to our fluid needs. The only time the caffeine becomes a problem as far as fluid is concerned is when you drink more than five or six cups of a caffeinated beverage at one time.

9. Tea is calorie-free. Tea doesn’t have any calories, unless you add sweetener or milk. Consuming even 250 fewer calories per day can result in losing one pound per week. If you’re looking for a satisfying, calorie-free beverage, tea is a top choice.

10. Tea increases your metabolism. Lots of people complain about a slow metabolic rate and their inability to lose weight. Green tea has been shown to actually increase metabolic rate so that you can burn 70 to 80 additional calories by drinking just five cups of green tea per day. Over a year’s time you could lose eight pounds just by drinking green tea. Of course, taking a 15-minute walk every day will also burn calories.

Source: http://www.ivillage.com/top-10-health-benefits-drinking-tea/4-a-108301

(via fitforinfinity)

Reasons to exercise alone

• You can work out whenever you want and when it best fits your schedule. Plus you never have to deal with someone being late.
• You can skip the chitchat and focus on your breath and inner thoughts. It’s a great time to make mental to-do lists, brainstorm for work, or daydream about weekend plans. Going solo means it’s really “me” time.
• The type and intensity of the workout is up to you, whether you feel like going for a run in your neighborhood, hitting a Zumba class, or following a gentle yoga video.
• You can stuff your ears with headphones and rock out to that new cardio mix you made.
• It’s OK to wear the same outfit you wore yesterday, even if you didn’t wash it. There’s no one to make a comment or complain about a little stink.
• Your workout will be completed in less time. You know when you exercise with someone else, a lot of time is wasted waiting for the person to show up, then chatting about what you want to do, and then after the workout, you can’t help but chat some more. You’ll easily save 10 to 20 minutes by exercising on your own.
• You’re your own motivation. Sometimes when I have a fitness date with a buddy and they bail, I’m more likely to skip out, too. But if it’s just me planning on a morning workout, there’s no one to persuade me to ditch, so I’m more likely to stay committed. Plus when you’re used to exercising alone, you’ll get into the habit and won’t need to rely on someone else to get your workouts in.
• It’s easier to stick to training schedules or goals since there’s no one else’s agenda to cater to but your own.
• If you’re under the weather and don’t feel like getting your sweat on, no one will give you lip for it.

(via outofsightoutofmouth)

peanutbuttahealthnut:

There are so many “foods” out there today with health claims promising to lower your cholesterol, help you fit into that itsy bitsy teeny bikini, or allow you to eat a whole bag of chips for less than 140 calories.  All of that seems great.. until you learn what’s really in those foods.

However, almost all of these foods are not really food at all.  They’re unhealthy, processed junk full of chemical sweeteners and all kinds of crazy ingredients.  Here are some top offenders (in my opinion!)

1. Fiber One Bar

I put this on my list because I used to eat them every day in high school.  Wow, cool! It tastes like a candy bar .. and it’s only 90 to 140 calories!  However, there is a ton of sugar and sweeteners in these.  To lower the calorie count, artificial sweeteners are used, and we all know how bad those are for you.  Actually I singlehandedly blame them for a lot of my wants to binge on sugary foods.

However, I will admit… the fiber is awesome.  Like, really awesome.

Opt for : Luna bars, Lara bars, or make your own protein bars (the best option).  They’re higher in calories, so be careful and don’t make a habit of eating them!

2. Yoplait yogurt

Oh my. Where do I begin?  While I was on vacation just this year, I picked it up thinking it was a healthy option for breakfast.  Halfway through eating it, I couldn’t take another bite after glancing at the nutritional information.  14g of sugar in the light yogurt, and I won’t even go into the ingredients on that list!

Opt for: All-natural greek yogurt.  Try getting the plain kind and adding in honey & your own fruit if possible! I like Chobani the best.

3. Deli Meats

I do buy low sodium, antibiotic-free, hormone-free (that’s a mouthful!) turkey slices on occasion, but I make sure not to eat it on a daily basis.  There’s a lot of sodium in them and they are still a processed food, believe it or not!

Opt for: Whole chicken & turkey breasts.  It will taste more “real”, too :) You can still slice the chicken breast into deli-like slices!

4. Low Calorie Bread

Ugh, yuck.  These are NOT A FOOD.  For real, they taste horrible and just peek at that ingredients list!  Isn’t bread supposed to be simple and clean?  This is one “food” that is most definitely not clean or healthy… and it will not keep you full.

Opt for: Ezekiel bread

5. Light Salad Dressing

Nothing but sugar and chemicals.. and fat.

Opt for: salsa, hummus, basil pesto, olive oil, oil & vinegar, or make your own salad dressing! Get creative.

6. Diet Products

Anything that says “diet”… aka, diet coke, diet cookies, 100 calorie snack packs, etc.  Seriously, get rid of your diet pop obsession!  Once I stopped drinking 1-2 diet cokes a day, I also stopped wanting to binge and also stopped getting horrible headaches.  Coincidence? I think not. Splenda/artificial sweetners suck!

Opt for: water & lemon, seltzer w/ a splash of 100% juice, coffee, tea. 

7. Fat Free

Fat is not the enemy.. that is a complete diet falsehood that has been passed throughout our generation.  Fat does not make you fat.. processed junk food and excess food makes you fat!  Often fat free foods have added sugar and salt to make up for the lack of taste, so they may wind up being worse for you.  The only case where this is untrue is with fat free dairy products!

Opt for: You shouldn’t be eating processed food anyways.. so.. just opt for the real version!  In the case of things like peanut butter, get the full fat.  It has the same calories and tastes better.

8. Canned fruits in fruit juice

When buying canned fruits (which honestly, I think is kinda gross. I do like canned veggies sometimes though!), make sure you do not get the kind in heavy syrup.  There is so. much. sugar. in. that.

Opt for: Real, fresh fruit!  If that’s not available to you, just make sure there is only the fruit in there.  As for canned veggies, get no salt added or light salt. 

I hope this helped to clear up some myths about all the “food” we have out there!  Clean foods don’t need a label.  They are usually one ingredient and can all easily be pronounced.  I always think to myself, “If there is something in the label that I wouldn’t cook with in my own kitchen, why would I eat it?”  Definitely some food for thought ;)

Stay healthy & happy!

(via nutrientnatalie)

The Easy Fix: Hydrate

H2O is like kryptonite to cellulite. It has the power to sideline puckers. Sure, you can chug it, but chewing it (you heard right!) is more effective.

Why it works: Water is a bloat buster that flushes away excess salt. But according to Howard Murad, M.D., a dermatologist and author of The Cellulite Solution, eating water-rich foods is a more potent way to diminish dimples. His top pick? Watermelon! It’s about 90 percent water, he says, and because it has only 46 calories per cup, you can gobble it down without worrying about weight gain. What’s more, like plums, mangoes or just about every other aguafilled fruit, it offers vitamins A and C, two essential antioxidants that help maintain skin’s thickness.

By fighting off free radicals, which are damaging molecules generated by exposure to sunlight and air pollution, these antioxidants prevent the breakdown of collagen, skin’s support structure, and preserve elastin stores. (They act like skin’s natural fillers.) When the dermis of the skin is thicker, it conceals lumps better.

Munch away: Enjoy watermelon off the rind, slice it into salads, or freeze it into chunks. One cup equals about 3/5 cup water. Aim for about 8 1/2 cups of water per day.

The Sweaty Solution: Exercise

Zap fat with cardio, and chances are, you’ll lessen the look of cellulite. But the real exercise secret lies in one magic move: the lunge. You don’t have to try it, unless, that is, you want firmer thighs.

Why it works: The lunge is one of your best weapons against cellulite, because it builds lean muscle in your butt and thighs, two cellulite-prone zones. Think of your leg as a legal pad: The paper is your fat, and the cardboard back is your muscle, says Wayne Westcott, Ph.D., coauthor of No More Cellulite and research director at Quincy College in Massachusetts. If the cardboard is flimsy or missing altogether, the paper flops about, bulging inward and outward( as cellulite does); but if the cardboard is sturdy, the paper stays smooth.

To maximize the lunge’s dimple-diminishing capabilities, watch your form: Never let your knees creep past your toes, and be sure to press the heel of your front foot into the floor and squeeze your glutes throughout, says Liz DiAlto, a fitness coach in New York City. Her routine: Do three sets of 12 to 20 reps of lunges on each leg, three or four times a week. In as little as one month, you’ll see improvement.

Everyone hatse cellulite!

Sometimes we start losing weight, but we never finish. We ditch another diet. We throw in the towel on our exercise efforts. Maybe it’s from outside pressure; sometimes we aren’t ready to lose weight. Whatever the cause, it is not at all uncommon.

That doesn’t mean you’re destined for failure. Even if you’ve started and stopped 100 times before, this time doesn’t have to end the same way.

By putting some important skills to use, you will find it a little easier to stick to your weight loss efforts than if you rely on sheer will alone.

Skill One: Reward Yourself

One of the best ways to stay motivated throughout your weight loss journey is to reward yourself with non-food rewards that you will look forward to and enjoy. It can be something tangible (a new book) or something intangible (no less important), such as a lazy Saturday of watching movies in bed.

By marking a goal — say, each five pound loss — you will begin to correlate reaching your goals with a pleasurable experience. When simply seeing the scale numbers change loses its “buzz,” that special treat will keep you going.

Skill Two: Track Your Progress and Portions

Whether you keep a spreadsheet on your computer or simply jot down your stats in a notebook, keeping an eye on your progress will keep you motivated. You can track your weight, measurements, or BMI — it is up to you. By looking back at how far you’ve come, you’re less likely to revert to old habits.

Additionally, if you keep careful records, you will be able to catch slip-ups in your calorie counting or exercise habits that, left unchecked, could cause a major plateau or weight gain.

Careful record-keeping includes closely monitoring portion sizes — what many say is the most important long-term weight management key. Over-doing portions of even healthier foods can mean the difference between long-term weight loss success and eventual failure. Keeping a food diary is the best way to keep on top of what you’re eating.

Skill Three: Master Emotional Eating

To achieve long-term weight loss success, you will have to come face-to-face with any emotional eating habits by asking some important questions: Do you overeat when you’re angry? Do you splurge on an extra serving of dessert when you’re feeling frustrated?

Being honest with yourself is the only way to get the true measure of your emotional eating triggers. Without facing them, you will always be less likely to be in control of your weight.

Skill Four: Prepare for the Pushers

There will always be people who encourage you to go off your diet “just this once.” That’s not really a problem until “this once” becomes time and time again. If every time you see someone you go off the rails at their suggestion, it may mean you need to distance yourself or have a serious talk with about your weight loss efforts.

Peer pressure doesn’t end when you get older; it’s ever-present if your friends and family correlate enjoying time with you to eating with you. Plan non-food activities with loved ones and work hard to resist temptation when you’re in an environment where food is part of the festivities.

Skill Five: Remember, It’s About Health, Too

In a Web poll, 65% of our site’s visitors said they were losing weight for appearance’s sake; only 35% said they were doing it for their health. To be honest, that surprised me quite a bit, considering how great an impact weight loss has on health and overall quality of life.

The thing is, your slimmer self will become your norm. The compliments about your weight loss will die down. Once you’ve worn that “new and improved” size for a while, the thrill of trying on the clothes in your new wardrobe will start to fade. Shopping outside a plus size store, if you’re doing so for the first time, will be exciting only for so long (or until your credit cards are maxed out). So, if you ask me, it’s not all about looks.

When motivation to stick to your new eating and exercise habits wanes, and a quick glance in the mirror doesn’t do the trick, considering the many health risks of obesity probably will get you going. By maintaining a healthier weight, you are more likely to live a longer life with fewer medical problems. Wearing a smaller size is just the icing on the cake; a happier, healthier life is the ultimate reward.

Post-Workout Snacks
1. Forget the protein bar, reach for whole foods
-Try these healthy protein bar alternatives that are approximately 150 calories per snack: 2 dried plums plus 30 pistachios; half of a whole grain English muffin with 2 tablespoons hummus; 6 ounces nonfat Greek yogurt with 1/2 cup berries;  or low-fat string cheese and a piece of fruit

2. Say no to sports drinks and stick with water
or try lime-water, coconut-water 

3. Pick cereal-nut mix over trail mix 
Mix one serving of your favorite whole grain cereal, like Cheerios, Kashi Go Lean, or bran flakes, with 3 teaspoons slivered nuts or blend 1/2 cup cereal with 1 tablespoon slivered nuts and 1 tablespoon raisins.

4. Eat TWO mini-meals rather than a HUGE breakfast, or HUGE post-workout dinner
You’ll likely be ravenous when you wrap up your workout and could end up overeating at dinner.
Enjoy a snack, like egg whites and a banana, before your morning workout, and when you are done, eat a moderately-sized breakfast. Evening exercisers should eat a snack 30 to 45 minutes prior to exercising and enjoy a moderately-sized post-workout dinner. 

(Source: wickedfittothemax, via startnew-habits)

Top cancer causing foods:

Sweetened drinks: it’s been shown that people whom consume two or more servings of soda per week have an astonishing 87% higher chance of developing pancreatic cancer!

Fried foods: this includes potato related foods such as french fries, tater tots, potato chips and hash browns. This is due to acrylamide which is created during the frying process at high temperatures. Acrylamide causes tumors and has detrimental effects on the brain as well as the reproductive system.

Process meats and bacon: these products contain sodium nitrite (aka nitrate), an ingredient added by manufactures to give the meats the pink or what is considered “fresh” look to them. When digested, sodium nitrites convert in the body to something called nitrosamine, a known carcinogen. When meats are cooked at high temperatures, a cancer causing toxin equivalent to burning tobacco develops.

Doughnuts: these cute little rings of deliciousness are high in sugar and refined carbs, not to mention deep-fried! They contain hydrogenated oils which create trans fat, known to be associated with heart disease and cancer.

Snacks such as chips and cookies: these treats are full of refined sugars, trans fats and white flour. Look out!

Top cancer preventing foods:

Leafy vegetables, broccoli: Let’s start with the more obvious choice, leafy vegetables such as cabbage, kale, and most importantly, broccoli. These cute little green trees help to fight off stomach, liver, skin, lung, bladder, prostate, and breast cancers. Broccoli contains sulforaphane, an antioxidant that rids the body of cancer-causing toxins. Simply put eat broccoli as much as possible. Toss it in your salad, rice, and stir fry.

Berries: All types of berries are beneficial to your health. Black raspberries fight off skin, oral, colon, and esophageal cancers. They contain anthocyanins, antioxidants that slow the growth of premalignant cells.

Garlic; isn’t just for keeping vampires away, it helps keep cancer away too. When consuming certain red meats, nitrates are injested, forming carcinogens in the stomach. Garlic helps slow down this process and fight stomach, esophageal, breast, and colon cancers. Crush up some garlic and add to your tomato sauce for a cancer fighting double whammy!

Tomatoes; contain lycopene, which has been shown to stop cancer cell growth according to research. The sure fire way to increase lycopene is by cooking tomatoes. So whip up some of your own sauce or tomato stew and ward off lung, cancer, prostate, and endometrial cancers.

Walnuts; are great for fighting both breast and prostate cancers. Adding just an ounce of walnuts a day will help to keep the cancer away.

Beans: Navy and black beans help delay cancer growth of breast and colon cancers. Add a half a cup to your diet a week for a natural colon cleanse!

As always, stay away from animal fats, processed meat, and excessive amounts of alcohol.

(Source: health-heaven, via health-heaven)

getfitordie:

With a small amount of initial discipline, you can create a new habit that requires little effort to maintain. Here are some tips for creating new habits and making them stick:

1. Commit to Thirty Days – Three to four weeks is all the time you need to make a habit automatic. If you can make it through the initial conditioning phase, it becomes much easier to sustain. A month is a good block of time to commit to a change since it easily fits in your calendar.
 
2. Make it Daily – Consistency is critical if you want to make a habit stick. If you want to start exercising, go to the gym every day for your first thirty days. Going a couple times a week will make it harder to form the habit. Activities you do once every few days are trickier to lock in as habits.

3. Start Simple – Don’t try to completely change your life in one day. It is easy to get over-motivated and take on too much. If you wanted to study two hours a day, first make the habit to go for thirty minutes and build on that.

4. Remind Yourself – Around two weeks into your commitment it can be easy to forget. Place reminders to execute your habit each day or you might miss a few days. If you miss time it defeats the purpose of setting a habit to begin with.

5. Stay Consistent – The more consistent your habit the easier it will be to stick. If you want to start exercising, try going at the same time, to the same place for your thirty days. When cues like time of day, place and circumstances are the same in each case it is easier to stick.

6. Get a Buddy – Find someone who will go along with you and keep you motivated if you feel like quitting.

7. Form a Trigger – A trigger is a ritual you use right before executing your habit. If you wanted to wake up earlier, this could mean waking up in exactly the same way each morning. If you wanted to quit smoking you could practice snapping your fingers each time you felt the urge to pick up a cigarette.

8. Replace Lost Needs - If you are giving up something in your habit, make sure you are adequately replacing any needs you’ve lost. If watching television gave you a way to relax, you could take up meditation or reading as a way to replace that same need.

9. Be Imperfect – Don’t expect all your attempts to change habits to be successful immediately. It took me four independent tries before I started exercising regularly. Now I love it. Try your best, but expect a few bumps along the way.

10. Use “But” – A prominent habit changing therapist once told me this great technique for changing bad thought patterns. When you start to think negative thoughts, use the word “but” to interrupt it. “I’m no good at this, but, if I work at it I might get better later.”

11. Remove Temptation - Restructure your environment so it won’t tempt you in the first thirty days. Remove junk food from your house, cancel your cable subscription, throw out the cigarettes so you won’t need to struggle with willpower later.

12. Associate With Role Models - Spend more time with people who model the habits you want to mirror. A recent study found that having an obese friend indicated you were more likely to become fat. You become what you spend time around.

13. Run it as an Experiment - Withhold judgment until after a month has past and use it as an experiment in behavior. Experiments can’t fail, they just have different results so it will give you a different perspective on changing your habit.

14. Swish - A technique from NLP. Visualize yourself performing the bad habit. Next visualize yourself pushing aside the bad habit and performing an alternative. Finally, end that sequence with an image of yourself in a highly positive state. See yourself picking up the cigarette, see yourself putting it down and snapping your fingers, finally visualize yourself running and breathing free. Do it a few times until you automatically go through the pattern before executing the old habit.

15. Write it Down – A piece of paper with a resolution on it isn’t that important. Writing that resolution is. Writing makes your ideas more clear and focuses you on your end result.

16. Know the Benefits - Familiarize yourself with the benefits of making a change. Get books that show the benefits of regular exercise. Notice any changes in energy levels after you take on a new diet. 

17. Know the Pain – You should also be aware of the consequences. Exposing yourself to realistic information about the downsides of not making a change will give you added motivation.

18. Do it For Yourself - Don’t worry about all the things you “should” have as habits. Instead tool your habits towards your goals and the things that motivate you. Weak guilt and empty resolutions aren’t enough.

(via phylophyl)

prettyandfit:

How to reach a nutrition label via REAL SIMPLE:

Serving Size
This number is at the top for a reason: The nutritional information on the rest of the label applies to one serving. The FDA sets serving sizes for all foods―they are measurements, not recommendations. Total calories are calculated per serving, as are total calories from fat, so be sure to look at the servings per container. A bag of potato chips might say it has 150 calories per serving, but the entire bag might be three servings, or 450 calories.

Percent of Daily Value
This is calculated for a moderately active woman, or a fairly sedentary man, who eats 2,000 calories a day. (Highly active women, moderately active men, and growing teen boys may need closer to 2,500 calories a day.) A serving of Cheerios with ½ cup of skim milk gives the average adult just 3 percent of the daily value of fat intake and 11 percent of the daily value of fiber intake recommended by the U.S. Department of Agriculture (USDA).

Fat
More important than total fat are the numbers for saturated, polyunsaturated, monounsaturated, and trans fats. You want to see that the food contains relatively little saturated fat and trans fat, and relatively more polyunsaturated and monounsaturated. Keep in mind that “fat-free” doesn’t equal “calorie-free.” Many fat-free and low-fat foods have added sugar.

Cholesterol
This is a fatlike chemical that’s an essential component of cell membranes, a covering for nerve-cell fibers, and a building block of hormones. Only animal products contain cholesterol. Adults are advised to limit their daily intake to 300 milligrams. Too much can elevate your blood cholesterol, raising your heart-disease risk.

Sodium
The recommended daily limit for an average adult is 2,300 milligrams; too much sodium can cause high blood pressure. By the USDA’s reckoning, a food is low in sodium if it contains no more than 140 milligrams. (A serving of Cheerios has 210 milligrams and is therefore not low in sodium.) A single serving of soup or a frozen dinner may contain 1,000 milligrams or more of sodium, which is nearly half the daily limit.

Potassium
Getting enough of this mineral―4,700 milligrams a day for adults―may help prevent high blood pressure. Low potassium can lead to an irregular heartbeat.

Total Carbohydrate
This large category includes everything from whole grains (healthy carbs) to sugar and other refined carbs (unhealthy ones). It’s most helpful to look at the sugar and fiber numbers.

Dietary Fiber
The average adult should eat between 21 and 35 grams of fiber daily, but most don’t reach that level. When buying bread or cereal, look for a brand with 3 grams or more per serving. Some labels describe whether the fiber is soluble or insoluble. Both are important. Soluble fiber, found in oatmeal, barley, and dried beans, can help lower cholesterol levels. Insoluble fiber, found in whole grains and fruit and vegetable skins, protects against bowel disorders and may help digestion.

Sugars
These simple carbohydrates include glucose, dextrose, fructose, and galactose, all of which provide little nutritional value. Sugar shows up in surprising places, like crackers, “healthy” cereals, and salad dressings. It’s often added to foods that need a flavor boost (like low-fat products).

Protein
In general, .45 gram of protein daily per pound of body weight (that’s 68 grams for a 150-pound person) is plenty of protein, even if you’re breast-feeding or physically active. Most Americans get enough protein effortlessly (unless they’re vegetarians). And it’s rare for people eating a normal diet to get too much.

Vitamins and Minerals
This list includes the vitamins and minerals found in the food naturally, along with any added to it, and the percentage of daily value for each―again, calculated for a 2,000-calorie-a-day diet. The footnote (not found on all nutrition labels) provides a table listing the total daily grams of fat, cholesterol, sodium, potassium, carbohydrates, and fiber that the USDA recommends in a 2,000- or 2,500-calorie diet.

Ingredients
The product’s ingredients must be listed in order of quantity, so the major ones come first. When checking a label on bread, for instance, you want to see that the first ingredient is whole wheat, oats, or some other grain. (Note that “whole wheat” means “whole grain,” but not all brown-colored and “multigrain” breads are made of whole grain.)

Supplemental Vitamins and Minerals
Listed below the ingredients are supplemental nutrients that the manufacturer has added to the food.

Exchange
This information, listed voluntarily by the manufacturer, is for people with diabetes. The food-exchange system categorizes foods into food groups. A nutritionist may counsel a diabetic person to eat eight exchanges of starch per day, for example. A bowl of Cheerios would take up 1½ of those exchanges in a 1,600- to 2,000-calorie-a-day diet.

(via losingmorelbs)

Eat in Color

If your plate’s looking pale, that means you’re probably not getting much nutritionally from your food. One surefire way to make sure you’re eating right is by keeping it colorful. Brightly colored foods like carrots, beets and spinach are nutrient-rich and packed with powerful antioxidants. Challenge yourself to pile on the purple, red, green and orange fruits and veggies.

Cut the Crap (Not the Taste)

Packaged, processed, high-fructose corn syrup-rich treats gratify for seconds, but leave us feeling sluggish and bloated. This year, swap one of your go-to packaged snacks for the natural sugars of fresh and dried fruits. You’ll still satisfy your sweet tooth. Fresh fruits like apples and bananas are fiber- and vitamin-rich, and dried fruits like apricots and cherries are great for snacking on the go. For something a little different, try juicy grapes, snap peas or cherry tomatoes. They pack a subtle hint of sweetness.

Cook at home one night a week

Eating and cooking at home saves money and keeps you in control of what you’re putting in your mouth. And it doesn’t have to be time consuming. By planning ahead, you can stretch one big dish into several days’ worth of meals.

Host a seasonal tasting party

Take advantage of the delicious seasonal foods around you by inviting friends and family to a “garden to table” party, featuring locally sourced seasonal dishes. Link up with a local farmers’ market for yummy seasonal fare, and encourage guests to bring their own dishes. It’s a great way to get to know what’s growing in your area.

Grow Your Own

Growing your own food is a great way to get hands-on with your diet, and tomatoes are chock-full of antioxidant-rich lycopene and vitamin C. Plus, they taste great and can be used in everything from sauces to salads and sandwiches. Not a tomato fan? Try peppers, cucumbers or squash, which are all relatively easy to grow and can be planted in the ground or in containers.

Bulk Up

Buying in bulk helps you save money, reduce waste and keep stocked up for a home-cooked meal — but only if you’re purchasing things you’ll definitely eat. Bulk up on a few staple dry goods items — like beans, rice and pasta — and skip the 20-gallon drum of peanut butter … unless you’re feeding a soccer team. A deal isn’t a deal, after all, if you end up throwing most of it away.

Clean the Green Way

Swap a cleanser for vinegar. Vinegar is a natural — and inexpensive — cleaning solution. Simply spray or douse dirty surfaces and wipe off for an easy alternative to harsh cleansers. And it’s versatile — vinegar can be used on everything from bathroom tiles to kitchen surfaces and wood floors.

(Source: health-heaven, via health-heaven)

Beverages

1. Split a 20 oz. bottle of regular soda with a friend. Save 120 calories!
2. Drink 1 cup of diet soda instead of 1 cup of regular soda. Save 97 calories!
3. Swap a 12-oz. glass of whole milk for skim milk. Save 96 calories!
4. Drink two 12-oz. light beers this weekend instead of two regular beers. Save 100 calories!
5. Instead of 1 cup of prepared lemonade, try 1 cup of a sugar free variety. Save 103 calories!
6. Eat a medium orange instead of drinking 12 oz. of fresh orange juice. Save 106 calories!
7. Prepare your coffee with 4 oz. of fat-free half and half instead of regular half and half. Save 88 calories!
8. Enjoy 5 oz. of chocolate milk instead of 5 oz. of a chocolate milkshake Save 110 calories!

Breakfast

9. Spread your whole grain waffles with 2 tablespoons of maple syrup instead of 1 tablespoon of margarine or butter. Save 110 calories!
10. Top your whole grain bagel with 1.5 oz of fat-free cream cheese in lieu of regular. Save 108 calories!
11. Try 1 oz. of maple turkey bacon instead of maple (pork) bacon. Save 118 calories!
12. Ditch the glazed donut and eat a bagel instead. Save 93 calories!
13. Eat 3/4 cup oatmeal instead of a 1-1/2 cups of oatmeal. Save 97 calories!
14. Substitute 3 oz. of turkey sausage for a serving of pork sausage. Save 120 calories!
15. Grab a small bagel instead of a medium bagel. Save 99 calories!

Snacks and Sides

16. Dip 1 cup celery into your favorite salsa or hummus instead of 1 oz. of tortilla chips. Save 125 calories!
17. Eat an entire medium apple instead of a small (5 oz.) candy apple. Save 118 calories!
18. Snack on 1 oz. of baked potato chips instead of regular chips. Save 90 calories!
19. Better yet, eat 2 oz. pretzels instead of the same size portion of potato chips. Save 94 calories!
20. Bake 2 oz of oven fries in lieu of 2 oz. of fast food fries. Save 88 calories!
21. Forgo a 6-oz portion of potato chips and nosh on 6 oz. of tortilla chips instead. Save 96 calories!
22. Say no to 1 oz of deep-fried onion rings and instead enjoy 1 oz. of grilled onions with your meal. Save 92 calories!
23. Try 1.5 oz. of fresh grapes instead of 1.5 oz. of raisins. Save 98 calories!
24. Enjoy a healthy 8-oz. baked potato instead of 8 oz. of French fries. Save 104 calories!
25. Choose 3 oz. of mozzarella cheese for your sandwich instead of Swiss cheese. Save 108 calories!
26. Swap 1 cup of canned pineapple in heavy syrup for crushed pineapple in water. Save 119 calories!

Lunch and Dinner

27. Cut a 6 oz. steak in half and take the other portion home for another meal. Save 111 calories!
28. Order a skinless chicken breast instead of chicken with skin. Save 102 calories!
29. Substitute a fat-free beef hot dog for a regular beef hot dog. Save 104 calories!
30. Build a sandwich with1.5 oz. of deli turkey breast instead of an equivalent of hard salami. Save 119 calories!
31. Instead of 6 oz. of crispy fried chicken with skin, eat 6 oz. baked chicken with skin. Save 102 calories!
32. Choose a slice of thin crust pizza over thick crust pizza. Save 106 calories!
33. Add vegetable toppings to your pizza order and say no to pepperoni. Save 100 calories!
34. Forget broccoli cheddar soup. A 7-oz portion of vegetable soup is better. Save 119 calories!
35. Enjoy 12 oz of steamed rice (choose brown rice when possible) as an alternative to fried rice. Save 96 calories!
36. Unwrap your 13-inch tortilla wrap and make a sandwich on a 3-oz. whole grain bagel instead. Save 96 calories!
37. Eat only half of your hamburger or sandwich bun. Save 100 calories!

Condiments and Sauces

38. Dip your salad in a side of ranch dressing (2 tsp.) instead of pouring 2 Tbsp of dressing on the salad. Save 97 calories!
39. Skip the 5 oz. of Alfredo sauce and eat a whopping 7 oz. of marinara sauce. Save 129 calories!
40. Add flavor to vegetables with 3 oz. of hot sauce—not 1 oz of bleu cheese dressing. Save 117 calories!
41. Top your salad with 1.5 oz. reduced-fat Italian dressing instead of regular. Save 96 calories!
42. Try either cheese or croutons on your salad—not both Save 72-116 calories!
43. Instead of 3 oz. of regular sour cream, use a fat-free variety. Save 120 calories!
44. Use 2 Tbsp reduced-fat light mayonnaise instead of regular mayonnaise. Save 102 calories!

Sweets and Desserts

45. Serve ice cream in a dish instead of a waffle cone. Save 121 calories!
46. Try a healthier peanut granola bar instead of a peanut candy bar. Save 94 calories!
47. Finish dinner with 1 cup of low-fat frozen yogurt instead of regular ice cream. Save 121 calories!
48. Substitute 5 oz. of apple pie, with 5 oz. of baked apple crisp. Save 85 calories!
49. Instead of 4 oz. of regular chocolate pudding, enjoy a sugar-free portion. Save 92 calories!
50. Leave that 1/2 cup of strawberry ice cream in the freezer. Enjoy 1/2 cup of fresh strawberries topped with 2 Tbsp of fat-free whipped cream as an alternative. Save 102 calories!

(Source: health-heaven, via health-heaven)

matchstickmolly:

Healthy Foods to Reconsider

We’re all guilty of picking up a dangerfood every once in a while. They seem innocent enough on the outside, masquerading behind their whole wheat-touting labels or a crunchy bed of lettuce. But a closer look at the nutrition label reveals some dirty little secrets— shrouds of sugar, calorie-packed dressing, and more. Greatist.com put together a list of 19 “Healthy” Foods to Reconsider…and these are some of my favorites!

1. Trail Mix
Yes, it’s packed with protein and omega-3s, and makes for a portable, satisfying snack. But what lurks behind these nutty, prepackaged snacks are loads of excess sugar, oils, and preservatives. Even though the nuts in trail mix are filled with heart-healthy fats, that also means they’re high in calories. Add on the extra-salty varieties and sugar-packed dried fruits, and there’s a bit of a dilemma. Avoid prepackaged mixes with lots of fruit and opt for homemade batches with unsalted nuts and all-natural fruits.

2. Hummus
This one’s another calorie trap, with each container packing up to 700 calories! While this garbanzo bean-based dip does offer a good dose of protein, heart-healthy fats, and fiber, working it into a healthy diet is all about portion control. Stick to one serving (2 tablespoons) to keep the calorie count under 80 calories. Also, stick to lower-calorie and carb dippers like fresh or lightly steamed veggies like carrots, celery, snap peas, or broccoli instead of pita chips or pretzels.

3. Granola
Yes, this crunchy, nutty breakfast treat may look like a healthy way to start the day. Unfortunately, commercial varieties roasted with sweeteners and dried fruit may be higher in sugar and calories than their fiber-filled oats are worth. When strolling down the granola aisle, avoid any varieties with sugary ingredients— fructose, corn syrup, cornstarch, chocolate— high on the nutrition label, and beware of terms like “glazed” or “frosted.”

4. Sushi
It’s a healthier dinner than fried chicken, we’ll give you that. But despite the fresh veggies and omega-3-filled fish, sushi can be a silent killer when it comes to calorie counts, often packed with too much rice (sometimes a full cup per roll!), fried fillings, and heavy sauces. Instead, opt for sashimi (slices of fish without the rice), or a brown rice roll with only fresh fish (hold the sauce). Another word to the wise: Stay away from special Americanized rolls (like the popular Philadelphia roll) that are often filled with extra calories from cream cheese or (yes) even bacon.

5. Frozen Yogurt
It might be a healthier alternative to ice cream, but frozen yogurt doesn’t always make it all the way to the healthy side of the healthy-food battle. While brands with live, active yogurt cultures (a.k.a. probiotics) may offer some health benefits, they’re also often packed with sugar and preservatives.

6. Dried Fruit
While dried fruit does have some redeeming qualities, varieties with added chemicals and sugar make it easy to question these healthy claims. To pick a healthier version, look for “no sugar added” or brands that use alternative sweeteners like all-natural fruit juice. Also beware of serving sizes: Dried fruit is considered an energy dense food— high in calories, and relatively low in nutritional value.

7. Peanut Butter
Just one two-tablespoon serving of this favorite nutty spread packs around 190 calories. By themselves, peanuts are pretty innocent. Once they’re processed and turned into butter? Then we’re entering dangerous territory. The nuts are roasted, shelled, and ground, at which point they’re typically mixed with other ingredients like salt, hydrogenated vegetable oil, dextrose, corn syrup, and honey. These added ingredients help to extend shelf life and make life a little sweeter, but they can also mean the addition of trans fats— even if the label says “zero trans fat“— which can raise “bad” (LDL) cholesterol.

8. Granola Bars
Although convenient, these oat, grain, and nut-packed bars are not always as healthy as they may seem. Popular brands like Quaker Oats and Nature Valley can contain as many as 25 ingredients, 12 grams of sugar, and sugar-filled ingredients like chocolate and peanut butter. In fact, these bars can actually be almost as bad as eating a real candy bar in terms of sugar and calories! Plus, many brands contain high fructose corn syrup (linked to weight gain and insulin resistance) ^[9]; hydrogenated oils (which can raise cholesterol levels) ^[10]; and monosodium glutamate or MSG (linked to obesity and type 2 diabetes) ^[11].

9. Caesar Salad
Just because it’s on a bed of lettuce doesn’t mean it’s healthy. Caesar salad may seem like a healthy menu option, but its calories-laden dressing, blanket of cheese, and refined grains make it a not-so-smart choice. In moderation, they’re all fine. But take a closer look, and we have a different story. The classic Caesar dressing is made from egg yolks, which are high in calories and cholesterol, and may also carry Salmonella. Parmesan cheese may be a good source of calcium and protein in moderation, but when it’s piled sky high, those benefits are outweighed. And the croutons? Just added carbs and calories.

10. Yogurt
Ok, ok, so yogurt is mostly healthy. Got a hankering for some low fat plain Greek yogurt with fresh berries and a drizzle of honey? Go for it! It’s when we head toward the coffee-flavored yogurt with chocolate cookie crumbs for breakfast that the trouble starts. Flavors with lots of added sugar (basically any flavored concoction) can rack up the calorie and carb count far beyond that of natural yogurt. If ingredients like corn syrup, dextrose, fructose, fruit juice concentrate, glucose, high-fructose corn syrup, maltose, or any other “syrup” or “sugar” appear on the label, it’s probably best to stay away.

11. Canned Produce
Let’s say it together, folks: Fresh is always better! Often saturated with excess sodium or sugar, canned produce is rarely a smarter choice.

12. Fruit Juice
Just because it came from fruit doesn’t mean it has the same benefits. One cup— take apple, for example— can pack more than 100 calories. But some nutritionists believe the real problem starts when people think about juice (or any liquid) as calorie-free— which is clearly not true. But our biggest problem with juice is all about the sugar. Yeah, fruit naturally has a good deal of it, but squeezing it (literally) into juice form just makes that sugar even easier to choke down. Plus, juicing even removes the super-healthyfiber that real fruit provides. Goodbye, redeeming qualities!

13. Veggie Burgers
When not so keen on meat (or just looking for a break), veggie burgers might be a good alternative. But the excess sodium, processed ingredients, and even the possibility of toxins (!) easily push veggie burgers into the danger zone. Patties made out of straight veggies might be okay, but those based on processed soy (which some studies suggest lacks the benefits of natural soy) aren’t as smart of a choice. And with the sodium levels in some brands (over 400 mg per patty!), they may even be a gateway to serious health issues like high blood pressure and kidney disease.

14. Breakfast Cereal
Say it with me, people: Excess sugar is bad! Sensing a theme, here? In addition to having no nutritional benefits of its own, added sugar can increase the risk of tooth decay, weight gain, and heart disease. Plus, sticking to one serving is nearly impossible. (One serving of Frosted Mini Wheats, for example, contains only five pieces for 175 calories!) Opt for a whole grain, fiber-filled, low-sugar variety, though, and the benefits may start to outweigh the downsides.

Even more at the Greatist!

(via healthylivingforyou)

The basic formula to lose weight is simple: move more, eat less & keep your metabolism up while doing it. How we go about accomplishing these things gets a little more complicated, but in all cases, that’s how it works. Move more to burn calories & strengthen the body, eat less and eat cleaner foods that the body can USE efficiently, and keep your metabolism up by eating enough to keep your body going strong.

Millions of people lose weight each day and can give you every detail about how they did it. But very few would be able to answer the question “where did the weight go?”

So… where does fat go when we burn it off?

Well, it doesn’t really ‘go’ anywhere - rather it gets used. And to understand how that happens, I’ll explain a wee bit more about calories & fat.

CALORIES & FAT CELLS

Read More

(via overcoming-obstacles)