Red Bull, hookah bars, and more: What’s true, what’s not?
Party smarter: the truth about your partying habits.
1. HOOKAHS ARE SAFER THAN CIGARETTES.
False. A typical hookah session lasts 45 minutes, so you’re exposed to at least 50 times more smoke than if you lit one cigarette. Plus, “water-pipe smoke contains about eight times the carbon monoxide, nearly two times the nicotine, and 36 times the tar of a cigarette,” says Thomas Eissenberg, Ph.D., at the Institute for Drug and Alcohol Studies at Virginia Commonwealth University in Richmond.
2. YOU CANCEL OUT THE EFFECTS OF PARTYING IF YOU “PRE-TOX” DURING THE WEEK.
False. “One drink a day can be good for you,” says Lisa R. Young, R.D., Ph.D., author of The Portion Teller. “But if you skip Wednesday and Thursday, that doesn’t mean you can have three drinks on Friday and toast to your health,” she says. “Your body (namely, your liver) can’t handle so much alcohol at once, even if you didn’t drink for a few days beforehand.”
3. DIET SODA MIXERS GET YOU WASTED FASTER.
True. Recent research found that alcohol mixed with diet soda resulted in higher blood-alcohol concentrations than when the alcohol was mixed with regular soda. Researchers think sugar may slow the absorption of alcohol, says Lee M. Kaplan, M.D., Ph.D., director of the MGH Weight Center at Massachusetts General Hospital. So far, the effect has only been studied in men.
4. MIXING RED BULL AND LIQUOR LETS YOU PARTY LONGER.
True. Red Bull and other caffeinated drinks let you party longer—but not smarter. They make you feel like you’re alert but don’t reduce the real effects of alcohol, including slower physical and visual reactions. And be extra careful: They can make you think you can drive when you’re actually seriously impaired.
Its really the time for summer get togethers and wedding parties?? So here are a few tips to help you through the PEER pressure!!!
Take it one day at a time!!
Have a SUPER awesome DAY!!
Love Ya~ Fit Now Girl~!!!!!!!!!!!!!
Thursday, July 16, 2009
Wednesday, July 15, 2009
Are you in a Summer Slump?? Here are a few tips to stay MOTIVATED!!
Stay Motivated!
If somewhere between Memorial Day and right now your fitness drive pulled a disappearing act, don't despair. WH teaches you how to maintain your workout mojo—for good.
By Claire Martin
There's a totally legit reason you always seem to fall off the workout wagon: The conventional approach to exercise almost forces you to bail out. So we asked experts who specialize in the science of motivation to explain how to keep your butt in gear. As it happens, just a few simple behavioral tweaks can silence the call of the couch.
Why We Quit (And The One Thing That Can Keep Us Going)
Research shows that 50 percent of people who start an exercise program drop out within six months. That's because the most common reasons given for exercising—"My boyfriend says I should lose five pounds"; "My doctor keeps bugging me about it"—have very little to do with you, says Edward Deci, Ph. D., a professor of psychology at the University of Rochester, who has studied motivation for decades. In fact, working out to make others happy is the least successful way to compel you to break a sweat. One study found that people who signed up for exercise classes because they wanted to feel good were more likely to attend than those who did it to look good.
Curing the motivation problem is at the crux of a theory developed by Deci and his colleagues called Self Determination Theory (SDT ). It boils down to this: The more you do stuff you like to do and not what you think you should do, the more you'll keep doing it. The benefits of this intrinsic motivation have been proven in studies across the board, from education to health care to parenting. In exercise research, intrinsically motivated exercisers were more likely than those who were nagged by friends or family to continue working out for six months or more.
Experts say these three subtle shifts in your outlook can keep you on track:
Step 1: Take charge
Appoint yourself CEO of your fitness decisions. Don't let well-meaning friends (or mothers or spouses) force you into another gym membership you won't use. Psychologists call this autonomy, and it's one thing you must develop if you want to harness intrinsic motivation. "People who feel as if they're making their own decisions report feeling higher levels of self-worth," says Philip Wilson, Ph. D., an associate professor of psychology at Brock University in Ontario who studies SDT and exercise. "And that leaves them feeling more motivated."
How do you take the wheel? Start by asking yourself why you want to exercise at all. If the answer is that your boyfriend casually dropped the phrase "muffin top" when you were jeans shopping, your efforts are probably doomed. But if you decide to get fit because you want to feel stronger or healthier, you're more likely to be successful, because the end result means something to you.
Next, find a form of exercise you enjoy so much you'd do it even if it weren't good for you. If the mellow vibe of Hatha yoga brings you bliss, light up some incense and roll out a mat. If slamming a tennis ball is more your thing, join a league or sign up for lessons. Perhaps most important: If you truly despise running on the treadmill (or doing crunches or taking spin class), don't! If you're invested in what you're doing, your performance will improve—and that will feed your desire to go back for more.
If you honestly can't equate exercise with fun, flex your take-charge muscle by setting specific personal goals. Working your way up to three no-cheating-allowed pullups? Finishing your first 5-K? Whatever your goal, it can help you stay motivated for the short term and the long.
"People thrive on feedback, and having goals provides that," says WH contributor Rachel Cosgrove, co-owner of Results Fitness, a Santa Clarita, California-based gym. Eighty percent of the clients there renew their memberships every year— double the industry standard.
Cosgrove helps clients create meaningful goals by getting them to focus on tangible accomplishments, like completing an hour-long workout twice a week, doing five pullups or 10 pushups. At the same time, she discourages them from stepping on the scale.
"Goals should be based on feeling good—that's what keeps people coming back to the gym," she says. Deci's research supports Cosgrove's approach. Physical accomplishments give you positive feelings about yourself and increase motivation because they're intrinsic; looking for validation via external motivators, like the scale parked in your bathroom, does not.
Step 2: Give yourself props for progress
How many times have you said to yourself during a workout, "I'm getting nowhere"? Nothing evaporates motivation faster than feeling like you're not making any noticeable improvement.
The problem: When it comes to working out, women are notorious for seeking a comfort zone. Once we master a new skill (like holding plank position for 60 seconds or running at a 10-minute mile pace), we stick with it because, hey, we know we can do it. But it also impedes progress and breeds big-time boredom.
"The less interesting something is, the less motivated we are," Wilson says. Some of his earliest SDT studies showed that humans have a basic need to feel engaged—take away the novelty, and motivation vanishes. And Groundhog Day-style monotony isn't just bad for your head; eventually your muscles stop responding and you really hit a wall.
The solutions: Mixing things up and pushing yourself. "Changing the intensity and type of exercise trains the muscles differently, and you'll start to see improvements more quickly," Wilson says. For example, increase the weight you're lifting and the number of reps and sets by 10 percent every week. The same goes for your cardio—increase the amount in 10 percent increments each week. Do this for three weeks, and then drop back down to where you started on week four to let your body rest, Cosgrove says.
Next, write everything down. A workout log functions not only as an exercise checklist but as a concrete record of how far you've come—a way to motivate yourself if you become frustrated. In researcher-speak, this is called establishing competence, and it's at the core of the second step in fueling motivation that lasts. To make it work, keep the focus on what you can do, rather than what you can't, Wilson says. And don't compare yourself to anyone else. Once you start focusing on you, your confidence will grow and ignite a cycle of positive reinforcement that will keep you hooked.
Step 3: Make it social
Besides the dirty martinis, there's a reason you go to happy hour every week. You get to socialize, laugh, and hang with friends. It makes you feel connected. According to the principles of SDT, making your workouts more like happy hour will put you well on your way to stoking your inner motivator.
Start by finding like-minded workout buddies. A study by Canadian researchers found that a congenial atmosphere, rather than a competitive one, helps people stay motivated by providing a source of encouragement. In Cosgrove's gym, clients work out in small groups of three to five people with similar fitness goals. "The group provides built-in support, and it's way more fun than working out alone," Cosgrove says. Members push each other to reach goals and cheer each other on. And when someone has a bad day, the group is there to lift spirits and sympathize.
If you go to a gym, get to know a few trainers—even if your relationship is limited to their giving you pointers on form. If you don't love gyms, Wilson recommends hooking up with a friend with a similar fitness level or searching the message boards of local leagues or clubs to find people who share your definition of fun. If you're a lone ranger at heart, don't sweat it. Just focus more on taking charge of your fitness and feeling good about your progress, Wilson says.
The ability to stick to a workout—and get the body that makes you happy—isn't the sole domain of professional athletes and Type A exercisers. You already have what you need within you: It's just a matter of tweaking your perspective so you can tap into what really gets you going.
So I know its really hard right now with the HEAT!! But believe me you can do it. I was out there in the 110 degree heat on Tuesday night doing my SUPER AWESOME BOOTCAMP and it was really not that bad! I got a great workout and didn't really notice the heat!! Just make sure you have your Water and wet towel and can not forget all the wonderful LADIES out there giving you their ENCOURAGEMENT!!!
SO have a SUPER Awesome Day!!!
Love ya~ Fit Now Girl
If somewhere between Memorial Day and right now your fitness drive pulled a disappearing act, don't despair. WH teaches you how to maintain your workout mojo—for good.
By Claire Martin
There's a totally legit reason you always seem to fall off the workout wagon: The conventional approach to exercise almost forces you to bail out. So we asked experts who specialize in the science of motivation to explain how to keep your butt in gear. As it happens, just a few simple behavioral tweaks can silence the call of the couch.
Why We Quit (And The One Thing That Can Keep Us Going)
Research shows that 50 percent of people who start an exercise program drop out within six months. That's because the most common reasons given for exercising—"My boyfriend says I should lose five pounds"; "My doctor keeps bugging me about it"—have very little to do with you, says Edward Deci, Ph. D., a professor of psychology at the University of Rochester, who has studied motivation for decades. In fact, working out to make others happy is the least successful way to compel you to break a sweat. One study found that people who signed up for exercise classes because they wanted to feel good were more likely to attend than those who did it to look good.
Curing the motivation problem is at the crux of a theory developed by Deci and his colleagues called Self Determination Theory (SDT ). It boils down to this: The more you do stuff you like to do and not what you think you should do, the more you'll keep doing it. The benefits of this intrinsic motivation have been proven in studies across the board, from education to health care to parenting. In exercise research, intrinsically motivated exercisers were more likely than those who were nagged by friends or family to continue working out for six months or more.
Experts say these three subtle shifts in your outlook can keep you on track:
Step 1: Take charge
Appoint yourself CEO of your fitness decisions. Don't let well-meaning friends (or mothers or spouses) force you into another gym membership you won't use. Psychologists call this autonomy, and it's one thing you must develop if you want to harness intrinsic motivation. "People who feel as if they're making their own decisions report feeling higher levels of self-worth," says Philip Wilson, Ph. D., an associate professor of psychology at Brock University in Ontario who studies SDT and exercise. "And that leaves them feeling more motivated."
How do you take the wheel? Start by asking yourself why you want to exercise at all. If the answer is that your boyfriend casually dropped the phrase "muffin top" when you were jeans shopping, your efforts are probably doomed. But if you decide to get fit because you want to feel stronger or healthier, you're more likely to be successful, because the end result means something to you.
Next, find a form of exercise you enjoy so much you'd do it even if it weren't good for you. If the mellow vibe of Hatha yoga brings you bliss, light up some incense and roll out a mat. If slamming a tennis ball is more your thing, join a league or sign up for lessons. Perhaps most important: If you truly despise running on the treadmill (or doing crunches or taking spin class), don't! If you're invested in what you're doing, your performance will improve—and that will feed your desire to go back for more.
If you honestly can't equate exercise with fun, flex your take-charge muscle by setting specific personal goals. Working your way up to three no-cheating-allowed pullups? Finishing your first 5-K? Whatever your goal, it can help you stay motivated for the short term and the long.
"People thrive on feedback, and having goals provides that," says WH contributor Rachel Cosgrove, co-owner of Results Fitness, a Santa Clarita, California-based gym. Eighty percent of the clients there renew their memberships every year— double the industry standard.
Cosgrove helps clients create meaningful goals by getting them to focus on tangible accomplishments, like completing an hour-long workout twice a week, doing five pullups or 10 pushups. At the same time, she discourages them from stepping on the scale.
"Goals should be based on feeling good—that's what keeps people coming back to the gym," she says. Deci's research supports Cosgrove's approach. Physical accomplishments give you positive feelings about yourself and increase motivation because they're intrinsic; looking for validation via external motivators, like the scale parked in your bathroom, does not.
Step 2: Give yourself props for progress
How many times have you said to yourself during a workout, "I'm getting nowhere"? Nothing evaporates motivation faster than feeling like you're not making any noticeable improvement.
The problem: When it comes to working out, women are notorious for seeking a comfort zone. Once we master a new skill (like holding plank position for 60 seconds or running at a 10-minute mile pace), we stick with it because, hey, we know we can do it. But it also impedes progress and breeds big-time boredom.
"The less interesting something is, the less motivated we are," Wilson says. Some of his earliest SDT studies showed that humans have a basic need to feel engaged—take away the novelty, and motivation vanishes. And Groundhog Day-style monotony isn't just bad for your head; eventually your muscles stop responding and you really hit a wall.
The solutions: Mixing things up and pushing yourself. "Changing the intensity and type of exercise trains the muscles differently, and you'll start to see improvements more quickly," Wilson says. For example, increase the weight you're lifting and the number of reps and sets by 10 percent every week. The same goes for your cardio—increase the amount in 10 percent increments each week. Do this for three weeks, and then drop back down to where you started on week four to let your body rest, Cosgrove says.
Next, write everything down. A workout log functions not only as an exercise checklist but as a concrete record of how far you've come—a way to motivate yourself if you become frustrated. In researcher-speak, this is called establishing competence, and it's at the core of the second step in fueling motivation that lasts. To make it work, keep the focus on what you can do, rather than what you can't, Wilson says. And don't compare yourself to anyone else. Once you start focusing on you, your confidence will grow and ignite a cycle of positive reinforcement that will keep you hooked.
Step 3: Make it social
Besides the dirty martinis, there's a reason you go to happy hour every week. You get to socialize, laugh, and hang with friends. It makes you feel connected. According to the principles of SDT, making your workouts more like happy hour will put you well on your way to stoking your inner motivator.
Start by finding like-minded workout buddies. A study by Canadian researchers found that a congenial atmosphere, rather than a competitive one, helps people stay motivated by providing a source of encouragement. In Cosgrove's gym, clients work out in small groups of three to five people with similar fitness goals. "The group provides built-in support, and it's way more fun than working out alone," Cosgrove says. Members push each other to reach goals and cheer each other on. And when someone has a bad day, the group is there to lift spirits and sympathize.
If you go to a gym, get to know a few trainers—even if your relationship is limited to their giving you pointers on form. If you don't love gyms, Wilson recommends hooking up with a friend with a similar fitness level or searching the message boards of local leagues or clubs to find people who share your definition of fun. If you're a lone ranger at heart, don't sweat it. Just focus more on taking charge of your fitness and feeling good about your progress, Wilson says.
The ability to stick to a workout—and get the body that makes you happy—isn't the sole domain of professional athletes and Type A exercisers. You already have what you need within you: It's just a matter of tweaking your perspective so you can tap into what really gets you going.
So I know its really hard right now with the HEAT!! But believe me you can do it. I was out there in the 110 degree heat on Tuesday night doing my SUPER AWESOME BOOTCAMP and it was really not that bad! I got a great workout and didn't really notice the heat!! Just make sure you have your Water and wet towel and can not forget all the wonderful LADIES out there giving you their ENCOURAGEMENT!!!
SO have a SUPER Awesome Day!!!
Love ya~ Fit Now Girl
Tuesday, July 14, 2009
Something to THINK about before you take that NEXT DRINK!
Hello Everyone!!
I wanted to share this with you because this is something that I dont really think about that much. I have been to busy with trying to watch what I am eating??
Think Before You Drink
Kicking your liquid-sugar habit may be the easiest route to a flatter belly
By Tom Hansen
Your diet sucks. No, not the odd cheese-curls-for-dinner days. We mean the average 400 calories a day you suck down through a straw. A recent study in the American Journal of Clinical Nutrition showed that around 37 percent of our total daily liquid calories come from sugar-sweetened drinks. And here's the really crazy part: Guzzling those beverages has a bigger impact on our waistlines than anything else we eat.
"People don't reduce food intake when they drink their calories from soda and other beverages," says Barry Popkin, Ph.D., a professor of nutrition at the University of North Carolina. The silver lining is that cutting back on those oversweetened fluids can be an easy way to kick-start weight loss. Where to begin? This guide is a good place.
Drink These Freely
Tea We may live in the land of the Big Gulp, but for the rest of the world, tea is the most popular beverage after water. And for good reason: Hot or cold, it's calorie-free, and studies have found that compounds in green tea known as catechins rev your metabolism for up to 24 hours—meaning it actually helps you burn more calories.
But when you load this naturally good beverage with sugar, you detract from those health benefits. So order unsweetened when you can, and check labels: Every four grams of sugar is the same as one cube or packetful. If you're up for brewing your own, try this recipe for iced cucumber green tea, from Maggie Moon, M.S., R.D., of the U.S. Tea Council. Boil a quart of cold water, then let it cool for 10 minutes before adding eight to 10 green-tea bags. This will extract the flavor and antioxidants without scorching the tea, which can make it bitter. Steep for one minute, then remove the bags. Peel and dice a cucumber, reserving eight to 10 slices for garnish. Peel and grate one tablespoon of fresh ginger. Distribute cucumber and ginger evenly among four glasses with ice. Top each with eight ounces of tea and garnish with cucumber slices.
Coffee Like tea, unsweetened coffee is filled with healthy compounds and almost no calories. But if you're a fan of sugary coffee concoctions, you down 206 more calories a day on average than people who sip straight joe. Not ready to break up with your barista? Try an Americano (espresso plus water) or a café au lait with skim milk. If you can't skip cream and sugar, be stingy with them or use low-cal or fat-free versions.
Go Easier On These
Milk Researchers at the University of Tennessee at Knoxville found that having three servings of low-fat dairy per day can lead to weight loss of 10 percent or more. Dairy contains calcium and the amino acid leucine, which together promote fat burning, says Michael Zemel, Ph.D., director of the university's Nutrition Institute. And a study of overweight women at Northern Illinois University found that soy milk was just as effective as nonfat cow's milk in helping them shed pounds. But stick to skim or low-fat moo juice and light soy milk; otherwise, the calories add up quickly.
Alcohol Happy hour is good for plenty of things, but weight loss isn't one of them. Savoring a drink every now and then does have perks, including reducing your risk of heart disease, but alcohol packs a lot of calories into a small glass, and it may even stimulate your appetite. And unlike the calories in fat, carbohydrates, and protein, those in alcohol can't be stored in your body, so they have to be used immediately. As a result, your body stops burning fat until the alcohol is processed—that's roughly an hour for every drink. Most wines ring in between 100 and 120 calories a glass, but you can stretch it out by adding club soda and ice to make a spritzer. If you can't stomach that, have a Bloody Mary—a six-ounce glass delivers around 76 calories. That's reasonable.
Juice If it comes from fruit, it must be healthy, right? Not so much. Many juices have added sugars. And in terms of health benefits, you're always better off eating whole fruit instead. A medium orange has a mere 59 calories, and its 12 grams of sugar come with three grams of belly-filling fiber. A typical eight-ounce glass of OJ has 110 calories, twice as much sugar as the fruit, and no fiber. For a healthier juice fix, try watering it down, says Lisa Jones, R.D., adjunct professor of nutrition at La Salle University in Philadelphia. Mix four ounces of your favorite kind with 32 ounces of water. You'll get the flavor with fewer calories.
Diet soda No-cal pop may not pile on the pounds directly, but new research from Purdue University suggests that drinking these artificially sweetened beverages can screw with the brain's ability to measure caloric intake. Drink them often enough and you may actually start to crave sweets more. Plus, if you swig diet drinks all day, you're taking in fewer healthy liquids, such as tea. Get your carbonation fix with zero-calorie seltzer instead, or make your own with a home soda maker that carbonates your drink of choice.
Have a SUPER AWESOME DAY!!
Love Ya~Fit Now Girl
I wanted to share this with you because this is something that I dont really think about that much. I have been to busy with trying to watch what I am eating??
Think Before You Drink
Kicking your liquid-sugar habit may be the easiest route to a flatter belly
By Tom Hansen
Your diet sucks. No, not the odd cheese-curls-for-dinner days. We mean the average 400 calories a day you suck down through a straw. A recent study in the American Journal of Clinical Nutrition showed that around 37 percent of our total daily liquid calories come from sugar-sweetened drinks. And here's the really crazy part: Guzzling those beverages has a bigger impact on our waistlines than anything else we eat.
"People don't reduce food intake when they drink their calories from soda and other beverages," says Barry Popkin, Ph.D., a professor of nutrition at the University of North Carolina. The silver lining is that cutting back on those oversweetened fluids can be an easy way to kick-start weight loss. Where to begin? This guide is a good place.
Drink These Freely
Tea We may live in the land of the Big Gulp, but for the rest of the world, tea is the most popular beverage after water. And for good reason: Hot or cold, it's calorie-free, and studies have found that compounds in green tea known as catechins rev your metabolism for up to 24 hours—meaning it actually helps you burn more calories.
But when you load this naturally good beverage with sugar, you detract from those health benefits. So order unsweetened when you can, and check labels: Every four grams of sugar is the same as one cube or packetful. If you're up for brewing your own, try this recipe for iced cucumber green tea, from Maggie Moon, M.S., R.D., of the U.S. Tea Council. Boil a quart of cold water, then let it cool for 10 minutes before adding eight to 10 green-tea bags. This will extract the flavor and antioxidants without scorching the tea, which can make it bitter. Steep for one minute, then remove the bags. Peel and dice a cucumber, reserving eight to 10 slices for garnish. Peel and grate one tablespoon of fresh ginger. Distribute cucumber and ginger evenly among four glasses with ice. Top each with eight ounces of tea and garnish with cucumber slices.
Coffee Like tea, unsweetened coffee is filled with healthy compounds and almost no calories. But if you're a fan of sugary coffee concoctions, you down 206 more calories a day on average than people who sip straight joe. Not ready to break up with your barista? Try an Americano (espresso plus water) or a café au lait with skim milk. If you can't skip cream and sugar, be stingy with them or use low-cal or fat-free versions.
Go Easier On These
Milk Researchers at the University of Tennessee at Knoxville found that having three servings of low-fat dairy per day can lead to weight loss of 10 percent or more. Dairy contains calcium and the amino acid leucine, which together promote fat burning, says Michael Zemel, Ph.D., director of the university's Nutrition Institute. And a study of overweight women at Northern Illinois University found that soy milk was just as effective as nonfat cow's milk in helping them shed pounds. But stick to skim or low-fat moo juice and light soy milk; otherwise, the calories add up quickly.
Alcohol Happy hour is good for plenty of things, but weight loss isn't one of them. Savoring a drink every now and then does have perks, including reducing your risk of heart disease, but alcohol packs a lot of calories into a small glass, and it may even stimulate your appetite. And unlike the calories in fat, carbohydrates, and protein, those in alcohol can't be stored in your body, so they have to be used immediately. As a result, your body stops burning fat until the alcohol is processed—that's roughly an hour for every drink. Most wines ring in between 100 and 120 calories a glass, but you can stretch it out by adding club soda and ice to make a spritzer. If you can't stomach that, have a Bloody Mary—a six-ounce glass delivers around 76 calories. That's reasonable.
Juice If it comes from fruit, it must be healthy, right? Not so much. Many juices have added sugars. And in terms of health benefits, you're always better off eating whole fruit instead. A medium orange has a mere 59 calories, and its 12 grams of sugar come with three grams of belly-filling fiber. A typical eight-ounce glass of OJ has 110 calories, twice as much sugar as the fruit, and no fiber. For a healthier juice fix, try watering it down, says Lisa Jones, R.D., adjunct professor of nutrition at La Salle University in Philadelphia. Mix four ounces of your favorite kind with 32 ounces of water. You'll get the flavor with fewer calories.
Diet soda No-cal pop may not pile on the pounds directly, but new research from Purdue University suggests that drinking these artificially sweetened beverages can screw with the brain's ability to measure caloric intake. Drink them often enough and you may actually start to crave sweets more. Plus, if you swig diet drinks all day, you're taking in fewer healthy liquids, such as tea. Get your carbonation fix with zero-calorie seltzer instead, or make your own with a home soda maker that carbonates your drink of choice.
Have a SUPER AWESOME DAY!!
Love Ya~Fit Now Girl
Monday, July 13, 2009
Summer Vacations and Eating Healthy!!!
Hey Everyone!! Summer is FULL swing! Its bathing suit season!
Vacations are the HARDEST PART OF THE SUMMER and trying to stay on track!!! Here are a few tips to help out!
"Nowadays, you can eat a healthy, balanced, calorie-appropriate meal no matter where you travel," Duke University's Elisabetta Politi, nutrition director of the North Carolina school's diet and fitness center, said in a news release.
To eat better on the road, Politi suggests:
Take healthy snacks with you. Stock a cooler with cheese, pre-cut vegetables, yogurt and other good foods to munch on while in transit. Pack a bag with individual portions of low-fat popcorn, trail mix, energy bars, nuts or dried fruit.
Drink more water. Avoid the sugar of soda and other soft drinks that add empty calories. Don't think that diet sodas and artificial sweeteners are any better because some studies find they may actually increase appetite. If you crave a sweet drink, try a little low-fat chocolate milk.
Pick healthy menu items. Opt for lighter fare like salads, grilled sandwiches and wraps when possible, an option easier to do now that many restaurants either post or can provide their food's nutritional information. If you must indulge, choose small portions or share larger ones to help limit intake.
Eat a good breakfast. Always start a travel day with a healthy meal to help balance out what may come later. If your overnight hotel room has a refrigerator, load it the night before with cereal, low-fat milk, yogurt and fruit so you can start the day right.
Fast foods are quick, reasonably priced, and readily available alternatives to home cooking. While convenient and inexpensive for a busy lifestyle, fast foods are typically high in calories, fat, saturated fat, sugar, and salt.
Fast food chains and restaurants have responded to the public's increasing awareness about nutrition and have attempted to help people concerned about health. For example, they now make ingredient and nutrition information available on their menus. Despite these changes, however, in order to maintain a healthy diet, it is necessary to choose fast foods carefully.
Function
Most people today have less time to select, prepare and eat food than their grandparents did. Fast foods are very appealing because they are widely available and inexpensive.
Food Sources
Fast food items have been modified to reflect consumers' concern about the fat content of their food. Many fast food restaurant have switched from beef tallow or lard to hydrogenated vegetable oils for frying.
Some restaurants offer low calorie choices like salad bars and assorted take-out salads with low calorie dressing, low-fat milkshakes, whole grain buns, lean meats, and grilled chicken items.
Side Effects
Maintaining nutritional balance is not easy with fast food, because there is no control over how they are cooked. For example, some are cooked with a lot of oil and butter, and there may be no option if you want your selection with reduced fat.
The large portions often served at restaurants also encourage overeating. Fast food also tend to lack fresh fruits and vegetables.
In general, people with high blood pressure, diabetes, and heart disease must be much more careful about choosing fast food, due to the high content of fat, sodium, and sugar.
Recommendations
Knowing the number of calories and the amount of fat and salt in the fast food can help you decide which items are better choices. Many fast food restaurants have published the nutrient content of their foods. These are often available on request. You can plan a convenient yet healthful meal with the following information.
Make better choices when eating at fast food restaurants. In general eat at places that offer a variety of salads, soups, and vegetables.
Choose smaller-sized servings. Consider splitting some fast food items to reduce the amount of calories and fat. Ask for a "doggy bag." or simply leave the excess on your plate.
To help supplement and balance a fast food meal, make nutritious options such as fresh fruits, vegetables, and yogurt available as snacks.
When chosen carefully and not used in excess, fast foods can offer reasonably good quality nutrition. By being aware of what and how much you eat, and paying attention to how it affects your health, you can set a good example for your children. As always, variety and moderation are the key principles in providing a healthy diet for children as well as adults.
Consider these general tips:
PIZZA
Ask for less cheese, and choose low-fat toppings such as onions, mushrooms, green peppers, tomatoes, and other vegetables.
SANDWICHES
Healthier choices include regular or junior-size lean roast beef, turkey, or chicken breast, or lean ham. Extras, such as, bacon, cheese, or mayo will increase the fat and calories of the item. Select whole-grain breads over high-fat croissants or biscuits.
HAMBURGERS
A single, plain meat patty without the cheese and sauces is the best choice. Ask for extra lettuce, tomatoes, and onions. Limit your intake of french fries.
MEAT, CHICKEN, AND FISH
Look for items that are roasted, grilled, baked, or broiled. Avoid meats that are breaded or fried. Ask for heavy sauces, such as gravy, on the side. Better still, avoid heavy sauces and dressings altogether.
SALADS
High-fat food items such as dressing, bacon bits, and shredded cheese add fat and calories. Choose lettuce and assorted vegetables to make up the majority of your salad. Select low-fat or fat-free salad dressings, vinegar, or lemon juice when available. Ask for the salad dressing on the side.
DESSERTS
Choose low-fat frozen yogurt, fruit ices, sorbets, and sherbets. Occasional indulgent desserts add fun to a carefully selected, well-balanced diet.
I hope to see you soon at Bootcamp in Litchfield Park! You can do it ONE day at a time!!
Have a Super Awesome Day!
Love Ya~ Fit Now Girl
Vacations are the HARDEST PART OF THE SUMMER and trying to stay on track!!! Here are a few tips to help out!
"Nowadays, you can eat a healthy, balanced, calorie-appropriate meal no matter where you travel," Duke University's Elisabetta Politi, nutrition director of the North Carolina school's diet and fitness center, said in a news release.
To eat better on the road, Politi suggests:
Take healthy snacks with you. Stock a cooler with cheese, pre-cut vegetables, yogurt and other good foods to munch on while in transit. Pack a bag with individual portions of low-fat popcorn, trail mix, energy bars, nuts or dried fruit.
Drink more water. Avoid the sugar of soda and other soft drinks that add empty calories. Don't think that diet sodas and artificial sweeteners are any better because some studies find they may actually increase appetite. If you crave a sweet drink, try a little low-fat chocolate milk.
Pick healthy menu items. Opt for lighter fare like salads, grilled sandwiches and wraps when possible, an option easier to do now that many restaurants either post or can provide their food's nutritional information. If you must indulge, choose small portions or share larger ones to help limit intake.
Eat a good breakfast. Always start a travel day with a healthy meal to help balance out what may come later. If your overnight hotel room has a refrigerator, load it the night before with cereal, low-fat milk, yogurt and fruit so you can start the day right.
Fast foods are quick, reasonably priced, and readily available alternatives to home cooking. While convenient and inexpensive for a busy lifestyle, fast foods are typically high in calories, fat, saturated fat, sugar, and salt.
Fast food chains and restaurants have responded to the public's increasing awareness about nutrition and have attempted to help people concerned about health. For example, they now make ingredient and nutrition information available on their menus. Despite these changes, however, in order to maintain a healthy diet, it is necessary to choose fast foods carefully.
Function
Most people today have less time to select, prepare and eat food than their grandparents did. Fast foods are very appealing because they are widely available and inexpensive.
Food Sources
Fast food items have been modified to reflect consumers' concern about the fat content of their food. Many fast food restaurant have switched from beef tallow or lard to hydrogenated vegetable oils for frying.
Some restaurants offer low calorie choices like salad bars and assorted take-out salads with low calorie dressing, low-fat milkshakes, whole grain buns, lean meats, and grilled chicken items.
Side Effects
Maintaining nutritional balance is not easy with fast food, because there is no control over how they are cooked. For example, some are cooked with a lot of oil and butter, and there may be no option if you want your selection with reduced fat.
The large portions often served at restaurants also encourage overeating. Fast food also tend to lack fresh fruits and vegetables.
In general, people with high blood pressure, diabetes, and heart disease must be much more careful about choosing fast food, due to the high content of fat, sodium, and sugar.
Recommendations
Knowing the number of calories and the amount of fat and salt in the fast food can help you decide which items are better choices. Many fast food restaurants have published the nutrient content of their foods. These are often available on request. You can plan a convenient yet healthful meal with the following information.
Make better choices when eating at fast food restaurants. In general eat at places that offer a variety of salads, soups, and vegetables.
Choose smaller-sized servings. Consider splitting some fast food items to reduce the amount of calories and fat. Ask for a "doggy bag." or simply leave the excess on your plate.
To help supplement and balance a fast food meal, make nutritious options such as fresh fruits, vegetables, and yogurt available as snacks.
When chosen carefully and not used in excess, fast foods can offer reasonably good quality nutrition. By being aware of what and how much you eat, and paying attention to how it affects your health, you can set a good example for your children. As always, variety and moderation are the key principles in providing a healthy diet for children as well as adults.
Consider these general tips:
PIZZA
Ask for less cheese, and choose low-fat toppings such as onions, mushrooms, green peppers, tomatoes, and other vegetables.
SANDWICHES
Healthier choices include regular or junior-size lean roast beef, turkey, or chicken breast, or lean ham. Extras, such as, bacon, cheese, or mayo will increase the fat and calories of the item. Select whole-grain breads over high-fat croissants or biscuits.
HAMBURGERS
A single, plain meat patty without the cheese and sauces is the best choice. Ask for extra lettuce, tomatoes, and onions. Limit your intake of french fries.
MEAT, CHICKEN, AND FISH
Look for items that are roasted, grilled, baked, or broiled. Avoid meats that are breaded or fried. Ask for heavy sauces, such as gravy, on the side. Better still, avoid heavy sauces and dressings altogether.
SALADS
High-fat food items such as dressing, bacon bits, and shredded cheese add fat and calories. Choose lettuce and assorted vegetables to make up the majority of your salad. Select low-fat or fat-free salad dressings, vinegar, or lemon juice when available. Ask for the salad dressing on the side.
DESSERTS
Choose low-fat frozen yogurt, fruit ices, sorbets, and sherbets. Occasional indulgent desserts add fun to a carefully selected, well-balanced diet.
I hope to see you soon at Bootcamp in Litchfield Park! You can do it ONE day at a time!!
Have a Super Awesome Day!
Love Ya~ Fit Now Girl
Friday, March 13, 2009
101 “Everyday” Tips for Losing 10 Pounds #21-40
Hey Guys,
Have you missed me?? I have had a busy month but hear is the next set of tips. I hope these are helping you. Baby steps is all it takes. #21-#40 tips..:)
21.
Count the calories as you eat. It’s a good idea to have an idea of the calories that most food items have. If it is a packed thing then the label is sure to have the calories that the substance has.
22.
Be sure to burn out those extra calories by the end of the week. If you feel that you have consumed more calories than you should have during the week, it happens you know, and then make sure that you work off those extra calories by the end of the week.
23.
Stay away from fried things. Fried things are an absolute no-no. The more fried things that you avoid, the lesser weight you will gain. Fried things are called so because they are fried in oil or fat. And even if the external oil is drained away, there is still a lot of hidden oil in it so stay away from it.
24.
Do not skip meals. The worst thing you can do while watching you diet is skip a meal. It has just the opposite effect of what you want. You need to have at least four regular meals every day.
25.
Fresh vegetables are better than cooked or canned vegetables. Try to eat your vegetables raw. When you cook them, you are in fact taking away nearly half the vitamins in them. And canned vegetables too are processed and are not nearly half as good as fresh vegetables. When you buy your vegetables it would be a good thing to see if the label says that it is pesticide free.
26.
Nothing more than an egg a day. Eggs are not such a bright idea. It would be best to reduce your intake of eggs to maybe three in a week. But for those of you die hard egg fans, you may have up to one egg a day but nothing more than that.
27.
Make chocolates a luxury and not a routine. Chocolates are not or at least they should not be a part of your diet. So do not indulge too much in them. Even the bitter chocolates are not good for you because though the sugar is less there is still the cream in them.
28.
Choose a variety of foods from all food groups every day. This is a fine way of keeping deficiency diseases at bay. Change the items included in your diet every day. This is an excellent way of keeping deficiency diseases at bay and it helps you to experiment with a variety of dishes and there by you do not get bored of your diet.
29.
If you can say no to alcoholic beverages please do. Alcoholic beverages too are not good for you. Beer can be fattening and the rest of the alcoholic drinks may not be fattening by themselves but after a couple of swigs you will be in no position to watch your diet and your appetite too will be something to battle with.
30.
Try to have breakfast within one hour of waking. It’s always best to have breakfast within an hour of waking so that your body can charge itself with the energy it needs for the day. The idea is not to wait for your self to get really hungry. Breakfast is the most important meal of the day but that does not mean that it should be the most filling meal of the day.
31.
50 to 55% of your diet should be carbohydrates. It is a myth that you should try and avoid carbohydrates when you are on a diet. Rather the other way round I should say. Carbohydrates are a ready source of energy and so 50 to 55% of your diet should be carbohydrates.
32.
25 to 30% of your diet should be proteins. Various processes and activities are going on in our bodies. Things are broken down and being built up again. Resistance has to be built up, recovery from disease too is needed and for all this the body needs plenty of proteins so see to it that 25 to 30 % of your diet consists of proteins.
33.
Fats should only be 15 to 20 %. You need only this much of fat in your diet so keep it at that.
34.
Try and adopt a vegetarian diet. A vegetarian diet is undoubtedly better for those of us watching our diet. There are a lot of advantages of keeping to a vegetarian diet but I don’t want to sing an ode to vegetarianism now. What I would suggest is keep to a vegetarian diet as much as you can. Make a non- vegetarian diet a week end event or something if you find it impossible to give up eating all those animals.
35.
Choose white meat rather than red. White meat, which includes fish and fowl, is miles better than red meat, which includes beef and pork for those trying to lose weight.
36.
High Fiber multigrain breads are better than white breads. Remember how I told you to increase the fiber content in your food; well this is the answer to that. It is not only better in terms of the fiber content but also in terms of the protein content as well.
37.
Reduce your intake of pork. Pork is not something that can help you to lose weight. So the lesser pork you eat the better chances you have of losing weight. And remember that pork includes the pork products as well, things like bacon, ham and sausages.
38.
Limit your sugar intake. If you can’t have things unsweetened go for sugar substitutes. These things are just as sweetening but are certainly not fattening.
39.
Graze 5 to 6 times a day. Instead of sticking to just three meals a day, try grazing. Grazing means try having 5 or 6 smaller meals instead of three king sized meals. It is an excellent way of having smaller quantities of food.
40.
Go ahead eat cheat food, but only for flavor. There are many things which you have to avoid from your diet but which you may have an undying craving for. Do not avoid them altogether. You could call them cheat foods and indulge in them once in a while. But take care just to tingle your taste buds, don’t hog on them. Instead of that share them with others.
Have an Awesome day:)
Tracey:)
http://www.3phasedietdeck.com
Have you missed me?? I have had a busy month but hear is the next set of tips. I hope these are helping you. Baby steps is all it takes. #21-#40 tips..:)
21.
Count the calories as you eat. It’s a good idea to have an idea of the calories that most food items have. If it is a packed thing then the label is sure to have the calories that the substance has.
22.
Be sure to burn out those extra calories by the end of the week. If you feel that you have consumed more calories than you should have during the week, it happens you know, and then make sure that you work off those extra calories by the end of the week.
23.
Stay away from fried things. Fried things are an absolute no-no. The more fried things that you avoid, the lesser weight you will gain. Fried things are called so because they are fried in oil or fat. And even if the external oil is drained away, there is still a lot of hidden oil in it so stay away from it.
24.
Do not skip meals. The worst thing you can do while watching you diet is skip a meal. It has just the opposite effect of what you want. You need to have at least four regular meals every day.
25.
Fresh vegetables are better than cooked or canned vegetables. Try to eat your vegetables raw. When you cook them, you are in fact taking away nearly half the vitamins in them. And canned vegetables too are processed and are not nearly half as good as fresh vegetables. When you buy your vegetables it would be a good thing to see if the label says that it is pesticide free.
26.
Nothing more than an egg a day. Eggs are not such a bright idea. It would be best to reduce your intake of eggs to maybe three in a week. But for those of you die hard egg fans, you may have up to one egg a day but nothing more than that.
27.
Make chocolates a luxury and not a routine. Chocolates are not or at least they should not be a part of your diet. So do not indulge too much in them. Even the bitter chocolates are not good for you because though the sugar is less there is still the cream in them.
28.
Choose a variety of foods from all food groups every day. This is a fine way of keeping deficiency diseases at bay. Change the items included in your diet every day. This is an excellent way of keeping deficiency diseases at bay and it helps you to experiment with a variety of dishes and there by you do not get bored of your diet.
29.
If you can say no to alcoholic beverages please do. Alcoholic beverages too are not good for you. Beer can be fattening and the rest of the alcoholic drinks may not be fattening by themselves but after a couple of swigs you will be in no position to watch your diet and your appetite too will be something to battle with.
30.
Try to have breakfast within one hour of waking. It’s always best to have breakfast within an hour of waking so that your body can charge itself with the energy it needs for the day. The idea is not to wait for your self to get really hungry. Breakfast is the most important meal of the day but that does not mean that it should be the most filling meal of the day.
31.
50 to 55% of your diet should be carbohydrates. It is a myth that you should try and avoid carbohydrates when you are on a diet. Rather the other way round I should say. Carbohydrates are a ready source of energy and so 50 to 55% of your diet should be carbohydrates.
32.
25 to 30% of your diet should be proteins. Various processes and activities are going on in our bodies. Things are broken down and being built up again. Resistance has to be built up, recovery from disease too is needed and for all this the body needs plenty of proteins so see to it that 25 to 30 % of your diet consists of proteins.
33.
Fats should only be 15 to 20 %. You need only this much of fat in your diet so keep it at that.
34.
Try and adopt a vegetarian diet. A vegetarian diet is undoubtedly better for those of us watching our diet. There are a lot of advantages of keeping to a vegetarian diet but I don’t want to sing an ode to vegetarianism now. What I would suggest is keep to a vegetarian diet as much as you can. Make a non- vegetarian diet a week end event or something if you find it impossible to give up eating all those animals.
35.
Choose white meat rather than red. White meat, which includes fish and fowl, is miles better than red meat, which includes beef and pork for those trying to lose weight.
36.
High Fiber multigrain breads are better than white breads. Remember how I told you to increase the fiber content in your food; well this is the answer to that. It is not only better in terms of the fiber content but also in terms of the protein content as well.
37.
Reduce your intake of pork. Pork is not something that can help you to lose weight. So the lesser pork you eat the better chances you have of losing weight. And remember that pork includes the pork products as well, things like bacon, ham and sausages.
38.
Limit your sugar intake. If you can’t have things unsweetened go for sugar substitutes. These things are just as sweetening but are certainly not fattening.
39.
Graze 5 to 6 times a day. Instead of sticking to just three meals a day, try grazing. Grazing means try having 5 or 6 smaller meals instead of three king sized meals. It is an excellent way of having smaller quantities of food.
40.
Go ahead eat cheat food, but only for flavor. There are many things which you have to avoid from your diet but which you may have an undying craving for. Do not avoid them altogether. You could call them cheat foods and indulge in them once in a while. But take care just to tingle your taste buds, don’t hog on them. Instead of that share them with others.
Have an Awesome day:)
Tracey:)
http://www.3phasedietdeck.com
Wednesday, February 18, 2009
101 “Everyday” Tips for Losing 10 Pounds #16-20
Hello there:)
I hope you are liking the tips of the day. They can make a huge difference by just taking baby steps and changing small things each day. Here you are:)
16.
Eat only when you are hungry. Some of us have the tendency to eat whenever we see food. We use parties as an excuse to stuff our selves. Understand that the effect of a whole week of dieting can be wasted by just one day’s party food. Whenever you are offered something to eat do not decline it completely bit just break of a nibble so that you appear to mind your manners and at the same time can watch your diet.
17.
Quit snacking in between meals. Do not fall for snacks in between meals. This is especially true for those who have to travel a lot. They feel that the only time they can get a bite to eat is snacks and junk food. The main problem with most snacks and junk food is that they are usually less filling and contain a lot of fat and calories. Just think about French fries…tempting but terribly fattening.
18.
Snack on vegetables if you must. You might get the pangs of hunger in between meals. It is something that you can very well control. Or even better, try munching on carrots. They are an excellent way to satisfy those hungry pangs and are good for your eyes and teeth. True, you might end up being called Bugs Bunny, but its miles better to be called Bugs Bunny than fatso.
19.
Go easy on tea and coffee. Tea and coffee are harmless by themselves. It’s when you add the cream and sugar that they become fattening. Did you know that having a cup of tea or coffee that has cream and at least two cubes of sugar is as bad as having a big piece of rich chocolate cake?
20.
Try to stick to black tea/coffee. Black tea or coffee can actually be good for you. But personally I would like to recommend tea rather than coffee. The caffeine in the coffee is not really good for you because it is an alkaloid and can affect other functions of your body like the metabolism.
Have an awesome day:)
Tracey:)
http://www.3phasedietdeck.com
P.S. Here is more awesome free stuff for you:) Anti-Aging hummmm??
If you're fighting the aging process and tired of expensive creams, then here's some exciting news.
Scientists say Resveratrol is a miracle anti-aging antioxidant.
Found in red wine, this unique compound has been linked to reducing wrinkles and and fighting aging-diseases like Alzheimers.
Now, you can get Resveratrol in a power-packed supplement called Vital RezV - as a RISK FREE Trial!
But be quick - they're going fast.
Just complete your details here, feel younger and look younger, all in one easy step!
CLICK HERE:
http://www.lynxtrack.com/afclick.php?o=8575&b=6drm0mbm&p=35170&l=1&c=71393
I hope you are liking the tips of the day. They can make a huge difference by just taking baby steps and changing small things each day. Here you are:)
16.
Eat only when you are hungry. Some of us have the tendency to eat whenever we see food. We use parties as an excuse to stuff our selves. Understand that the effect of a whole week of dieting can be wasted by just one day’s party food. Whenever you are offered something to eat do not decline it completely bit just break of a nibble so that you appear to mind your manners and at the same time can watch your diet.
17.
Quit snacking in between meals. Do not fall for snacks in between meals. This is especially true for those who have to travel a lot. They feel that the only time they can get a bite to eat is snacks and junk food. The main problem with most snacks and junk food is that they are usually less filling and contain a lot of fat and calories. Just think about French fries…tempting but terribly fattening.
18.
Snack on vegetables if you must. You might get the pangs of hunger in between meals. It is something that you can very well control. Or even better, try munching on carrots. They are an excellent way to satisfy those hungry pangs and are good for your eyes and teeth. True, you might end up being called Bugs Bunny, but its miles better to be called Bugs Bunny than fatso.
19.
Go easy on tea and coffee. Tea and coffee are harmless by themselves. It’s when you add the cream and sugar that they become fattening. Did you know that having a cup of tea or coffee that has cream and at least two cubes of sugar is as bad as having a big piece of rich chocolate cake?
20.
Try to stick to black tea/coffee. Black tea or coffee can actually be good for you. But personally I would like to recommend tea rather than coffee. The caffeine in the coffee is not really good for you because it is an alkaloid and can affect other functions of your body like the metabolism.
Have an awesome day:)
Tracey:)
http://www.3phasedietdeck.com
P.S. Here is more awesome free stuff for you:) Anti-Aging hummmm??
If you're fighting the aging process and tired of expensive creams, then here's some exciting news.
Scientists say Resveratrol is a miracle anti-aging antioxidant.
Found in red wine, this unique compound has been linked to reducing wrinkles and and fighting aging-diseases like Alzheimers.
Now, you can get Resveratrol in a power-packed supplement called Vital RezV - as a RISK FREE Trial!
But be quick - they're going fast.
Just complete your details here, feel younger and look younger, all in one easy step!
CLICK HERE:
http://www.lynxtrack.com/afclick.php?o=8575&b=6drm0mbm&p=35170&l=1&c=71393
Tuesday, February 17, 2009
101 “Everyday” Tips for Losing 10 Pounds #11-15
Hey Guys,
I hope you have been enjoying these tips and putting them to work for you:) Here is 11-15...
11.
Go crazy on vegetables. Vegetables are your best bet when it comes to losing pounds. Nature has a terrific spread when it comes to choosing vegetables. And the leafy green vegetables are your best bet. Try to include a salad in you diet always.
12.
Eat intelligently. The difference between man and beast is that we are driven by intelligence while beasts are driven by instinct. Don’t just eat something because you feel like eating it. Ask your self whether your body really needs it.
13.
Watch what you eat. Keep a watchful eye on every thing that goes in. Sometimes the garnishes can richer than the food itself. Accompaniments too can be very rich. Remember that it is the easiest thing in the world to eat something without realizing that it was something that you should not have eaten. Selective memory you know…
14.
Control that sweet tooth. Remember that sweet things generally mean more calories. It is natural that we have cravings for sweet things especially chocolates and other confectionary. Go easy on theses things and each time you consume something sweet understand that it is going to add on somewhere.
15.
Fix times to have meals and stick to it. Try to have food at fixed times of the day. You can stretch these times by half an hour, but anything more than that is going to affect your eating pattern, the result will either be a loss of appetite or that famished feeling which will make you stuff yourself with more than what is required the next time you eat.
Have an awesome day:)
Tracey:)
http://www.3phasedietdeck.com
P.S. Here is more free stuff I found for you:) Like white teeth??
IvoryWhite Teeth Whitening - FREE TRIAL
- Look 20 years YOUNGER in just 5 DAYS!
- Easy-to-use, fresh minty taste
- Same formula used by dentists worldwide - FOR LESS!
- Get your FREE TRIAL of IvoryWhite TODAY!
Please viti here:
http://www.lynxtrack.com/afclick.php?o=8249&b=093stm6z&p=35170&l=1&c=67438
I hope you have been enjoying these tips and putting them to work for you:) Here is 11-15...
11.
Go crazy on vegetables. Vegetables are your best bet when it comes to losing pounds. Nature has a terrific spread when it comes to choosing vegetables. And the leafy green vegetables are your best bet. Try to include a salad in you diet always.
12.
Eat intelligently. The difference between man and beast is that we are driven by intelligence while beasts are driven by instinct. Don’t just eat something because you feel like eating it. Ask your self whether your body really needs it.
13.
Watch what you eat. Keep a watchful eye on every thing that goes in. Sometimes the garnishes can richer than the food itself. Accompaniments too can be very rich. Remember that it is the easiest thing in the world to eat something without realizing that it was something that you should not have eaten. Selective memory you know…
14.
Control that sweet tooth. Remember that sweet things generally mean more calories. It is natural that we have cravings for sweet things especially chocolates and other confectionary. Go easy on theses things and each time you consume something sweet understand that it is going to add on somewhere.
15.
Fix times to have meals and stick to it. Try to have food at fixed times of the day. You can stretch these times by half an hour, but anything more than that is going to affect your eating pattern, the result will either be a loss of appetite or that famished feeling which will make you stuff yourself with more than what is required the next time you eat.
Have an awesome day:)
Tracey:)
http://www.3phasedietdeck.com
P.S. Here is more free stuff I found for you:) Like white teeth??
IvoryWhite Teeth Whitening - FREE TRIAL
- Look 20 years YOUNGER in just 5 DAYS!
- Easy-to-use, fresh minty taste
- Same formula used by dentists worldwide - FOR LESS!
- Get your FREE TRIAL of IvoryWhite TODAY!
Please viti here:
http://www.lynxtrack.com/afclick.php?o=8249&b=093stm6z&p=35170&l=1&c=67438
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