Why are you not seeing results?

Often we get caught up with in the instant gratification. You can post a picture online seconds after you take it or you can Google the answer you any question you may have.But somethings can’t be sped up or shortcuts just won’t cut it. Your health is one of those things.  Good things take time, and great things take consistency.

Some reasons you may not be reaching or maintaining your fitness and lifestyle goals.

  1. Fail to plan then plan to fail
    It takes a little bit of effort but a little planning goes a long way. When hunger strikes, the last thing you want to do is make food. You want something easy and quick. Try making salads in a bag or jar so you have a go to snack or meal easy and ready! Planning ahead will help you stay on track and not worry about making a poor decision! Plan your meals out for the week on a Sunday and you can prevent yourself from making hasty choices when hungry!
  2. Share your fitness goals!
    Eating healthy is so much easier as a team than as a individual. Share your goals with your friends and family and work together!
  3. Eat Protein
    Try to incorporate protein into every meal, especially if you have increased your workout routine. Protein helps rebuild your muscles so feed them properly to get the results you want!
  4. Avoid alcohol
    Sometime this is the hardest thing to do! Going out with friends or after a hard day at work you just want a nice cocktail or glass of wine. Be smart and limit your intake to only one drink.
  5. Exercising more to eat more
    No matter what way you slice it you can NOT out exercise a bad diet. Your body needs certain foods for nourishment and you just can’t justify eating an entire pizza and 3 rounds of drinks because you ran 2 miles, sorry it just doesn’t work like that!
  6. Cutting out sweets entirely
    Don’t deprive yourself completely or you are setting yourself up to fail. Keep yourself in check with moderate portions and you can enjoy a treat once in a while.
  7. Eating healthy and living active is a life style!If you keep yourself in check each day you will want sweets and unhealthy foods less and less, your body will stop craving it! Don’t set up a “cheat day” or “cheat meal” just keep consistently eating vegetables, protein and complex carbs and it will be easier to stick to your plan and reach your goals.

Good luck on your journey to healthy living!

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Make a grocery list!

Often times you hear, eating healthy is so expensive, organic foods are just too much.  Well I’m not going to sit here and tell you that’s not all true but I am going to say there are ways to be a smart shopper! Eating in general is going to cost you, whether you buy food at a grocery store, a restaurant or a fast food place, you are going to spend money.  It may take a little longer on the front end but taking a few minutes to look at the ads you get in your weekly paper for discounts can really add up!

I live less than 2 miles from three grocery stores and no I don’t go to different stores for different things every week, but I check just to see what the prices are to make sure I’m aware of the going rate of tomatoes, zucchini or chicken. Grocery stores compete and you are the winner because get the best deal, so my advice is to just take advantage of it! Honestly 15 minutes and your list will be complete! Plus you can plan ahead of what you will make for lunch and dinners which will keep you on track and eating healthy with minimal effort!

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Start your fitness journey today! Email maketimforfit@gmail.com for a FREE consultation for a personalized workout program!

Invest in your health

Many of us wake up and think “today I’ll be healthy,  no junk food,  I’ll get a salad for lunch,  and I’ll get a workout in.” But as you go about your day,  things change up a little.  It’s a co workers birthday and lots of (delicious) cake flowing around the office. Or you get slammed and have to order pizza because you don’t have time to get lunch.  Then you decide to just pick up Chinese food on the way home because you don’t feel like cooking and the gym?  Ha no way, not today!

Once you realize that everything you put into your body will effect not only the way you look but the way you feel, you will be more careful or your food choices. “It’s too hard to plan ahead and really expensive to eat healthy.” Not really – when you think of how much you spend on fast food each week and not to mention the money you’ll be spending on medical bills as you get older.

There is no price for a healthy life and you are in complete control of it! Not to say you have to make every meal and go to the gym every day – just be aware of what you are ingesting and how much you’re exercising. Take pride in yourself and fuel your body with the right stuff!

Start today! Email maketimforfit@gmail.com for your personalized workout program! I will work with you to fit a program into your busy schedule!

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Tupperware Life

Living a healthy lifestyle takes a little planning, time and preparation.  In the super fast paced world we live in everything is thing “go go go” and planning takes a back seat. Some simple tips that can help you continue to ready healthy on the go!
•Make extra
When you do have time to cook dinner, cook enough for 2 extra meals.  It’s just as easy to make a piece of grilled chicken as it is to make 4.
•Staples
Have things you like in the house as ready go-to’s. For me I like string cheese,  clementines, bananas, grapes, edamame, fresh spinach and hard boiled eggs.
•Pack early
If you pack a lunch or dinner the night before you can just grab and go. Way easier than frantically putting things together lat minute.
•Single servings
When you store your left overs store them in meals. Don’t put all the chicken breats together, but rather the chicken,  edamame and rice. Again making it easier on yourself in the long run.

So I bring my lunch and sometimes dinner to work with all my Tupperware.  But if your health is important to you,  you find ways to make it work.  Plus, you can save a ton of money but not eating out! 👏👏👐👍👌

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Egg sandwich

I love the results I’m seeing from carb cycling – (if you want to know more about that email maketimeforfit@gmail.com). One of my favorite breakfast meals* is this egg sandwich – and it’s super easy to make.

I have an egg poacher (it was 4 dollars from Bed, Bath and Beyond here) and make two eggs with a quick stir and a little water – microwave for :45-1:00 and then put a little ham, cheese and couple slices of avocado the middle. Viola – super easy, and just as quick as a bowl of cereal!

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What are some of your favorite low carb breakfasts?

*I work out in the morning so I usually have a 1/4 c of oatmeal with this for enough energy to get through my workout.

Why wait until January 1st?

Go to the gym.

Go for a walk.

Skip dessert.

Grab an apple instead of party mix.

A  recent poll showed that only 59% of people stick to their health and fitness goals! Start incorporating simple steps into your daily routine RIGHT NOW!  A healthy lifestyle is an on-going progress – start with easy things and then keep working to add more things into your routine. Goals don’t have to start on a certain date or time – why wait? START NOW!

 

 
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Dessert: Skinny Pumpkin Cheesecake Brownies

NEWS FLASH: It’s OK to indulge! Have dessert – just not all of the dessert!

When you make any meal yourself, you can be sure of the ingredients that you are putting into your body, same goes for dessert!

I made these brownies and they were super easy and delicious!

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Remember living a healthy lifestyle doesn’t have to boring and plain!  Learn to make your food and desserts! Now just dont go and eat the entire pan!

For this recipe click here and follow @sallysbakeblog on instagram for lots of recipes and tips!

Kale Health Benefits

In the previous post Snack time: Kale Chips I gave step by step directions on how to make, a personal favorite of mine, kale chips. I came across this article about the many healthy benefits kale has and figured I’d pass it on! #eatkale

10 health benefits of kale from http://www.mindbodygreen.com

 

1. Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.

2. Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.
3. Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and the prevention of blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.
4. Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.
5. Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.
6. Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels
 
7. Kale is high in Vitamin A.Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.
8. Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.
9. Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility
10. Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.
For this article and more on healthy living visit: http://www.mindbodygreen.com/

13 Habits of Fit and Lean People

I came across this article and I like the points it makes. I want to highlight the word HABITS. Once you commit to a healthy, active lifestyle you form healthy habits to keep up with that lifestyle.

Here are the 13 Habits:

1. Eat a smart breakfast. Individuals who start their day off with breakfast have a reduced risk of weight gain.
Think about it – when you don’t eat breakfast and that hunger bug finally hits – you want to eat ANYTHING and EVERYTHING. Starting your day with a smart breakfast prevents from making a decision based on hunger and not a smart decision.

Examples: eggs with spinach or bowl of whole wheat oatmeal and fruit

2. Listen to internal hunger cues.  Learning to listen to your inner cues and not social cues – It’s lunch time I need to eat or the boss brought in doughnuts. Social environments like work and parties can be incredable influences on when, how and what people eat. ues such as social pressures or environments strongly influence when and how people eat.  It can become a mindless act – getting candy here or grabbing one more brownie at the office.

Try learning the difference between eating because you are hungry or eating because you are near it.

Tip: To keep yourself honest try keeping a healthy snack, like fruit or nuts, nearby.

3. Avoid skipping meals. According to a study conducted by researchers at Cornell University, short-term food deprivation can lead people to make unhealthy food choices and increase the attraction of high calorie foods. The researchers found that “hungry” participants who did not eat five hours prior to grocery shopping were more likely to buy higher-calorie foods, compared to those who snacked on crackers before shopping. The results confirm the importance of eating before shopping, but also demonstrate that consuming regular meals can promote healthy food choices later in the day.

Lesson: Prevent yourself from the pitfalls of “hungry choices” and stay ahead of your hunger!

4. Eat most meals from home. Eating meals away from home decreases awareness of the calories and ingredients in the meal, as indicated by a 2013 study conducted in popular fast-food restaurants in America. Two-thirds of the 3,385 study participants who ate at a fast-food chain underestimated the calorie content of their meal, with one quarter underestimating by more than 500 calories.

Additional findings in children and adolescents were also published in 2013, demonstrating that eating out at fast food and full-service restaurants increases children and adolescents’ daily energy consumption by 126 to 310 calories. That’s in addition to increasing total fat, saturated fat, sugar and protein intake.

Tip: Pack a lunch! It not only helps you make healthy choices, it saves money in the long run!

5. Load up on plant-based protein. Many individuals who maintain a healthy body weight long-term do so by removing meat from the center of their plate. Studies show that vegetarians tend to have a lower body fat percentage long-term, in addition to lower levels of oxidative stress and cholesterol, compared to their meat-eating counterparts.

Tip: Start shopping in the produce and try to think ahead of meals you can prepare for the week. Planning ahead is super helpful in keeping you on track and prevents you from making unhealthy decisions based on convenience.

6. Avoid foods with added sugars. A diet low in added sugars translates to fewer empty calories and a lower risk of weight gain. A 2013 report from the Centers for Disease Control and Prevention defines added sugars as sweeteners added to processed and prepared foods such as breads, cakes, jam and ice cream. Some examples of added sugars include white sugar, brown sugar, raw sugar, corn syrup, high fructose corn syrup, molasses and honey. The CDC report stated that an increased intake of added sugars is associated with a decreased intake of essential micronutrients and an increase in body weight. Stick to naturally occurring sugars found in fruit and dairy products and minimize intake of added sugars.

Tip: Natural sugars in fruit and yogurt can give you your “sweet fix” and keep you on track with your healthy lifestyle.

7. Creatively add vegetables. Veggies provide a variety of nutrients for very few calories, which makes them a key component to achieving a healthy weight. Incorporating vegetables into snacks and meals leads to a boost in fiber intake, which is associated with increased satiety and weight loss. Creatively add vegetables wherever you can get them into your diet.

Example: For breakfast, add diced veggies to eggs and a few scoops of salsa.
For lunch and dinner, try making a wrap with collard greens instead of tortillas, or add tomato sauce to a baked potato.
Other ideas including seasoning and grilling an entire cauliflower “steak” or incorporating broccoli or kale into a rice dish.

8. Choose 100 percent over 50 percent whole grain. Science demonstrates that the proportion of grains consumed in the diet is not as important as type when predicting future weight gain. The study suggests that a high intake of refined grains and sweets may predict weight gain, while consumption of refined white bread is associated with larger increases in waist circumference. Obvious sources of refined grains are white bread and bagels, while less obvious sources are hidden in “whole grain” products that are not 100 percent whole grain. Get in the habit of avoiding all refined grains by choosing 100 percent whole wheat or 100 percent whole grain products. The benefits of increased fiber intake will aid with weight-loss or help maintain a healthy weight.

9. Use smaller containers. Those who carefully control the quantity of food they consume generally eat from smaller serving dishes and containers. A 2012 study demonstrated that students consumed twice as much candy when they ate from two larger candy bowls, compared to the small bowl. The findings imply that eating with larger serving containers – plates, bowls, spoons and packages – stimulates food intake. To help curb overeating, switch to smaller containers.

TIP: Measure your food just once and you’ll see how big your portions really are. Once you see that make appropriate adjustments to help you keep your portion sizes in check!

10. Read ingredients before anything else. Check to see that the claims made on the front of the package are justified by the ingredients that are in the actual food product. Focusing on the quality of food first and the numbers second will ensure consumption of nutrient-dense calories. While calorie content does determine weight loss fueling your body with quality calories helps promote healthy choices long-term.

11. Don’t drink calories. Sodas, fruit drinks, specialty coffee drinks, energy drinks – the list of empty calories goes on and on. These popular beverages are exploding with sugar, meaning empty calories that provide no nutritional value. Regular consumption of sugary drinks adds inches to the waistline faster than you can finish a 20-ounce bottle of soda. According to results from 2005 to 2006 NHANES data, 35.7 percent of added sugar in the average U.S. diet comes from soda, energy drinks and sports drinks. An additional 10.5 percent of calories from added sugar are derived from fruit drinks. In total, almost 50 percent of sugar calories in the U.S. come from beverages that lack any nutritional benefits.

TIP: Avoid soda all together, you won’t miss it! There are numerous benefits of drinking water – try for a week swamping soda for water and you’ll see and FEEL the change!

12. Get adequate sleep. Research has shown that sleep habits influence people’s dietary habits. A study published in 2011 followed men and women for six years and found that every additional hour of sleep decreased the incidence of obesity by 30 percent. The underlying mechanism that explains the relationship is not known, but experts suspect it involves hunger hormones such as leptin and ghrelin, along with other physiological factors. Aim for seven to eight hours of sleep per night for optimal health.

Tip: Make sleep just as much a priority as everything else – your body will thank you!

13. Wear a pedometer. Individuals who have a lean shape are often active throughout the entire day, not just during their 30-minute date with the elliptical. In order to achieve optimal health and a slim physique, experts recommend taking at least 10,000 steps per day. Start tracking your steps each day with a pedometer or other devices that increase your awareness of your activity.

Lesson: Be aware of how much activity you are getting throughout a day. Pedometers keep you in check and are helpful tools in accessing your activity level!

 

 

Snacktime: Kale Chips

I love love love kale chips and the biggest bonus is that kale has tons of health benefits!

Here’s a step by step process for how I make kale chips.

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It is really important to get the kale as dry as possible so it crisps up when you bake it.

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Don’t go crazy with the extra virgin oil olive – it spreads out as you toss it.

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You’ll be able to feel that the kale is crispy, like a thin chip.

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Hope you guys like this recipe – it is a staple in my house!