http://www.livestrong.com/slideshow/558506-12-tips-from-real-people-who-succeeded-at-losing-weight/?utm_source=articlebottom&utm_medium=1#slide-1
Showing posts with label nutrition. Show all posts
Showing posts with label nutrition. Show all posts
Wednesday, March 20, 2013
Monday, January 2, 2012
How to Eat Right for Working Out
http://girlgrowingsmall.tumblr.com/post/15037451854/lets-get-thin-now-the-complete-guide-to-workout
Thursday, August 11, 2011
On Hitting a Plateau
I've lost 25 lbs in 6 months & am still trying to lose weight but I've hit a plateau. :((( What can I do?
Increase your calories for a week, stop doing cardio, start doing more strength training..about 3 times a week with plenty of rest inbetween. Try that for a week or two. Then resume your normal routine. If you’ve been undereating though, you’ll need to increase your calories because that definitely contributes to plateaus. If you’ve been maintaining a relatively high deficit (500+), you’ll need to lower your deficit to 300 or 400. You can exercise the same, just eat an extra 100-200 calories. It really helps. But do that after the week/two weeks are up.
-inspire me thin tumblr
-inspire me thin tumblr
Wednesday, August 10, 2011
I Have To Get Better At My Post-Workout Routine
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| http://fitisthenewbeautiful.tumblr.com/post/8714459037 |
Cheap Super Foods
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| http://onthelightside.tumblr.com/post/8699210430/blogilates-check-out-these-super-cheap-super I know what I'm spending my flexdollars on now... :) |
Tuesday, August 9, 2011
EXPOSED: Fiber
These days, it seems like everyone is hopping up on the fiber bandwagon. Fiber bars, fiber added to childrens’ cereal, fiber added to yogurt, fiber, fiber, fiber, fiber. I’ll be the first to admit that fiber is super important in your diet. It keeps you full and regular, if you know what I mean. It is a major factor in weight loss and weight maintenance.
The point that I am trying to make with this article is that just because you throw fiber in something doesn’t mean that it is magically healthy. First I will begin with fiber childrens’ cereals. Apple Jack’s - NOW WITH FIBER. 1 cup of Apple Jack’s cereal has 3g of fiber and 13g of sugar. When the sugar content is 4x that of the fiber content, it is not a superfood nor is it any healthier than beofre,
The next thing is one of the biggest misconceptions ever - Fiber Bars. They are everywhere lately. Fiber Plus, Fiber One, Fiber One Brownies, Quaker Bars with Fiber the list goes on. Just because these bars contain fiber doesn’t mean that you should eat 2 of them instead of a meal and now your on your way to awesome health. Fiber one bars have 29g of carbs, 9g of fiber, and 10g of sugar. Yes, that is a lot of fiber, but why should you have to eat all of those empty carbs just to get some fiber. They also have 1.5g of saturated fat. Now that isn’t a crazy amount of fat, but wouldn’t you rather get your fat content from nuts or olive oil or anything that isn’t a sugary bar + fiber.
Bottom line is that these bars should be used as special treats not multiple daily snacks unless you literally have no better option.
It’s not secret that Fiber One is throwing fiber into anything to increase consumerism. Fiber Cottage cheese… seriously?! Does it seem natural at all that there would be fiber in cottage cheese? No. So here is a list of NATURAL ways to get fiber that are delicious and not loaded with unnatural sugars…
1. broccoli - 1 cup gives you 5g carbs, 2g fiber, 4g protein
2. apples - 1 medium one packs 5g or natural fiber
3. pears - 1 medium has 5g of fiber
4. Whole Wheat Bread - The amount of fiber varies per brand, but as long as you know it’s 100% whole wheat, you’re gonna find a substancial amount of fiber.
5. Fat Free Refried Beans - These are awesome. They are completely versatile and can be made into a salad topper, a dip, anything! 1/2 cup has 4g of fiber.
6. raspberrries - 1 cup has 8g of fiber… throw some on your yogurt or cereal!
7. peas - 1 cup has 8.8g of fiber
8. cereal - I know the low sugar cereals can taste bland, but they are packed with fiber and you can spice it up by adding fresh fruit or a drop of honey.
So be smart about it, ladies and gentlemen. If I threw fiber into a hot fudge sundae would you fall for it? Think about what you’re eating past the headlines on the front of the box!
P.S. 25-30g of fiber is a great target for your daily fiber needs!
-http://teenhealthblog.tumblr.com/post/8485108344/exposed-fiber
I disagree about the oatmeal bit, but i like the post
Eat some damn nuts, really.
-http://teenhealthblog.tumblr.com/post/8663374527/eat-some-damn-nuts-really
Nuts can be intimidating for dieters. I was always weary of them at first. 18 little almonds is already 100 calories. 1 tablespoon of peanut butter is 100 calories. How the hell are these tiny foods taking up so much of my calorie budget and why would I want to eat them when I can have a bag of popcorn for the same calorie amount.
Well ladies and gentleman, nuts are fucking important. Yes they are little and caloric and full of fat. 1 gram of fat is 9 calories. That is a lot compared to 1g of carbs/protein which is only 4 calories. However, eating nuts can open up some doors that you wouldn’t even believe.
First of all nuts contain all sorts of healthy unsaturated fats. These fats kick ass because unless you are eating some fat, your body isn’t going to want to LOSE any fat. So eat (healthy) fat to lose fat. Sounds like a good deal to me.
Nuts also tell your body that it is full faster. This is partially due to the protein and fiber of the nut and partially due to the fats.
The trick to eating nuts is knowing portion control and the right types of ways to eat nuts.
Almonds - 18 of em is 100 calories
Walnuts - 6 halves = 80 calories
Pistachios - 1/4 cup is 170 calories
Peanuts - 35 pieces are 170 calories
Emerald sells 100 calorie packs of nuts that are awesome! They come in great flavors such as cocoa roast and dry roast. You can also buy nuts in bulk and portion them out yourself into sandwich bags.
BEWARE: Peanut butter is another awesome way to consume nuts. The problem with peanut butter is that you should ONLY be eating natural peanut butter. 100% natural. That’s it. Other brands have added sugars, fillers, and EWWW HIGH FRUCTOSE CORN SYRUP. I don’t know why they take something so healthy and turn it into shit then market it to kids and families. Don’t fall for it, buy natural. You will know it is natural because the oil seperates. Stir it up and measure out 1tbs or 2 to add to another healthy treat!
P.S. Almond butter is freaking delicious as well - 100 calories per tablespoon.
So become one with the unsaturated fat and your fat will start to melt away.
CLEAN EATING: Recipes by category
CLEAN EATING: Recipes by category
-http://moveitloseit.tumblr.com/post/8666156440/clean-eating-recipes-by-category
- 5 Ingredient Recipes – these recipes have 5 or less ingredients
- All American
- Appetizers
- Asian
- Basics
- BBQ
- Beverages
- Breads
- Breakfast
- Candy
- Casseroles
- Christmas Recipes
- Clean Eating 101
- Clean Eating “Sickies”
- Clean Eating Gifts
- Clean Living
- Clean Eating Kids
- Clean Eating Travel
- Cookies
- Craving Busters
- Crock Pot Recipes
- Dairy Free
- Dessert
- Dude Food
- Easter Recipes
- Finger Food
- Freezer Meals
- Fruits
- German
- Gluten Free Recipes
- Grab-N-Go
- Grains
- Halloween Recipes
- Home & Garden (not recipes, just projects that help with clean eating)
- Ice Cream
- Indian
- Italian
- Meats
- Mexican Food
- Muffins
- No Sugar Challenge
- No Sugar Challenge Breads
- No Sugar Challenge Breakfasts
- No Sugar Challenge Desserts
- No Sugar Challenge Dressings, Dips and Sauces
- No Sugar Challenge Lunches or Dinners
- No Sugar Challenge Smoothies
- No Sugar Challenge Snacks
- No Sugar Challenge Soups and Stews
- Nut-Free Recipes
- Oatmeal Recipes
- One – Pot Recipes
- Pasta
- Pizza
- Protein Bars
- Quiché
- Quick Meals
- Recipe Redo
- Recipe Roundups
- Rubs & Seasoning Blends
- Salad Dressings
- Salads
- Salsa
- Sandwiches
- Sauces & Gravy
- Seafood
- Shakeology Recipes
- Side Dishes
- Smoothies
- Snacks
- Soups & Stews
- Southern Food
- Spreads & Dips
- Squash
- Thanksgiving Recipes
- Trader Joe’s Recipes (Recipes I created using ingredients from Trader Joe’s)
- Vegan
- Vegetables
- Vegetarian
- Videos
How to enjoy a small treat without binging
Most of you that have been dieting know what a binge is like. That awful feeling after knowing you’ve gained at least 5 pounds in food weight. This feeling is so awful that most of us avoid trigger foods in order to prevent a binge.
Sometimes allowing yourself a small treat once in a while can actually prevent full on binges because you aren’t feeling deprived. So how do you enjoy your small treat without going off of the deep end? It’s simple. Eat it in the middle of your meal.
When we begin a meal with a treat we connect that treat to feeling satisfied and happy. When we eat it at the end the thought of what you just ate stays lingering in your mind.
Try eating half of your meal, having your treat slowly, then finishing off your meal. The craving to binge is reduced significantly.
A great treat? A few ounces of dark chocolate.
Oh and if you are reading this at home, crank out 100 crunches right now. Why not? ;)
-http://teenhealthblog.tumblr.com/post/8513854775/how-to-enjoy-a-small-treat-without-binging
Crazy Healthy Cereal
A recipe for when you just wanna eat something!
Have you ever sat up at night, unable to sleep because you are flat out starving but you already had your daily calorie allowance? Well fear those long restless nights no more because this bowl of cereal will fill you up and calorie wise, is NBD.
It is composed of 3 simple ingredients, and it is A LOT food. Seriously, it’s like your splurging but you aren’t. Plus it has two awesome qualities - FIBER and VOLUME!
The three ingredients are:
1/4 cup fiber one cereal (the original kind)
2 cups puffed kamat (or if you can’t find that puffed wheat or puffed rice will suffice)
2/3 cup Unsweetened Vanilla Almond Milk (this is a low cal STAPLE, it is 40 calories per cup and so much more delicious than regular milk)
Directions - Put all three ingredients in a bowl, then eat it.
Stats!
157 calories, 2.51g of fat (fat comes from the almond milk, so it’s GOOD fat), 35.84g carbs, 11.67g fiber, 6g protein, 0g sugar!
These impressive stats make it perfect for late night, pre workout, or to hold you over until your next meal.
I realize that this is kind of a bland bowl of cereal. If you’re really that much of a picky eater then you can jazz it up by adding some splenda, berries, cinnamon or even a drizzle of honey if you’re feeling it.
It is composed of 3 simple ingredients, and it is A LOT food. Seriously, it’s like your splurging but you aren’t. Plus it has two awesome qualities - FIBER and VOLUME!
The three ingredients are:
1/4 cup fiber one cereal (the original kind)
2 cups puffed kamat (or if you can’t find that puffed wheat or puffed rice will suffice)
2/3 cup Unsweetened Vanilla Almond Milk (this is a low cal STAPLE, it is 40 calories per cup and so much more delicious than regular milk)
Directions - Put all three ingredients in a bowl, then eat it.
Stats!
157 calories, 2.51g of fat (fat comes from the almond milk, so it’s GOOD fat), 35.84g carbs, 11.67g fiber, 6g protein, 0g sugar!
These impressive stats make it perfect for late night, pre workout, or to hold you over until your next meal.
I realize that this is kind of a bland bowl of cereal. If you’re really that much of a picky eater then you can jazz it up by adding some splenda, berries, cinnamon or even a drizzle of honey if you’re feeling it.
What To Eat: Gas Station Edition
Gas Station Foods That Won't Ruin You
I don’t know about you guys, but there has been tons and tons of occassions where gas station or convenience stores were my only option for a snack. This has occured on road trips, quick runs with friends at night, and quick snack grabbing between point A and B. I know stores like WaWa and Sheetz have anything your heart deisres, so this is geared towards the smaller stores with not many options. Believe it or not, you can get something to eat without it being 2 hostess cupcakes and some pizza combos. It’s all about those hidden treasures…
Snack #1 - Pure Protein Bar
These bars are amazing because they taste like a candy bar, fill you up, and are filled with fiber and protein.
One bar has:
200 calories
6g fat
16g carbs
20g protein
Snack #2 - Cereal Bowls
Most gas stations will offer dry single serving bowls of cereal. Depending on if you are going for a nutrtitious snack or a no guilt sweet treat, here are some good options.
Cheerios and Kix are great for when you want something healthy, and for a few additional calories Honey Nut Cheerios and Cookie Crisp make a great sweet treat.
Cheerios - 150 calories
Kix - 135 calories
Cookie Crisp - 200 calories
Honey Nut Cheerios - 200 calories
Snack #3 - Jack Link’s Beef Jerky (or other similar brands)
I have never been to a convenience store that doesn’t carry this stuff. If you thought beef jerky was only for your uncle ralph to snack on while hes watchin wrestling with the guys, THINK AGAIN! Beef jerky is amazing, low cal and high protein. Be careful though, slim jims and other fatty types are horrible for you. Make sure you are getting the 98% fat free turkey jerky or beef jerky. You can choose regular or peppered. Here are the 3 best size options with their stats…
Snack #4 - Kashi GoLean Chocolate Caramel Crunchy Bars
I am officially obsesed with these, they make a great filling treat, you feel like you are splurging. I like to eat it slowly and savor every bite!
150 calories
28g carbs
3g fat
8g protein
6g fiber
Other honorable mentions that may be avaliable:
Hard boiled eggs
String Cheese (part-skim)
Apple slices
Sugar-Free Gum/candy
Snack #1 - Pure Protein Bar
These bars are amazing because they taste like a candy bar, fill you up, and are filled with fiber and protein.
One bar has:
200 calories
6g fat
16g carbs
20g protein
Snack #2 - Cereal Bowls
Most gas stations will offer dry single serving bowls of cereal. Depending on if you are going for a nutrtitious snack or a no guilt sweet treat, here are some good options.
Cheerios and Kix are great for when you want something healthy, and for a few additional calories Honey Nut Cheerios and Cookie Crisp make a great sweet treat.
Cheerios - 150 calories
Kix - 135 calories
Cookie Crisp - 200 calories
Honey Nut Cheerios - 200 calories
Snack #3 - Jack Link’s Beef Jerky (or other similar brands)
I have never been to a convenience store that doesn’t carry this stuff. If you thought beef jerky was only for your uncle ralph to snack on while hes watchin wrestling with the guys, THINK AGAIN! Beef jerky is amazing, low cal and high protein. Be careful though, slim jims and other fatty types are horrible for you. Make sure you are getting the 98% fat free turkey jerky or beef jerky. You can choose regular or peppered. Here are the 3 best size options with their stats…
Snack #4 - Kashi GoLean Chocolate Caramel Crunchy Bars
I am officially obsesed with these, they make a great filling treat, you feel like you are splurging. I like to eat it slowly and savor every bite!
150 calories
28g carbs
3g fat
8g protein
6g fiber
Other honorable mentions that may be avaliable:
Hard boiled eggs
String Cheese (part-skim)
Apple slices
Sugar-Free Gum/candy
Monday, August 8, 2011
3 Sugary Veggies to Avoid
-http://www.self.com/health/blogs/healthyself/2011/08/4-high-sugar-veggies-to-avoid.html
3 High-Sugar Veggies to Avoid
1. Carrots: Sure, they're great to munch on, particularly when you're dipping them in hummus or ranch dressing. Unfortunately, they pack more sugar than their equally crunchy counterparts. One medium raw carrot contains nearly 5 grams of sugar and 31 calories, while a stalk of celery provides close to 0 grams (0.4, to be exact) of sugar and 7 calories. Red and green bell peppers contain less sugar than carrots, too.
Protein Powder Comparison Chart
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| http://www.blogilates.com/post/8492961076/protein-powder-comparison-chart-i-found-this |
Sunday, August 7, 2011
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