Tagged with eating healthy

…Portion Sizes…

When it comes to starting a new health and fitness routine PORTION SIZES are SO SO SO SO important.  You have to be able to know what is the right amount to have with each meal so you are not over eating.  Over eating will cancel out the hard workout you have that day! The key to losing those unwanted calories is working off MORE calories than you are consuming.

DO NOT starve yourself! Find healthy LOW CALORIE snacks you can have during the day to help you stop those hunger feelings and to get you to your next meal.

Here is a guide i found online…hope that it is helpful with helping you decide you portion sizes when preparing you meals

 

The goal to reaching your fitness goals is to set some goals, stick to them, stay focused, and work hard! Hard work will pay off! Passing on that key lime pie you like to have for dessert and having a bowl of fruit will help you to obtain those health and fitness goals you set for yourself.  It is OK to treat your some sometimes but not ALL the time.  Be mindful of the things you are putting in your body.

You have to make sure that you are eating enough AND also eating the right things throughout the day.  Yes you can consume less calories BUT if all of those calories come from poor quality foods it will not allow you to  reach your health and fitness goals as quickly as you would like.






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…When is enough food enough?…

When you go out to eat at almost ANY restaurant, the plate of food that you order is almost ALWAYS more than the suggested serving size.  As a culture we are all wanting to get the best and the most we can out of our money.  But is that necessarily the healthiest thing for you?

One of the things you can do to help you start learning what is enough is learning what the correct portion sizes are! You can look at my post HERE to get a sense of what is the correct portion size for most meals.

Learning what your body NEEDS and not what you want (or what you are craving) is a hard thing to do!  Some people crave food because food can be a comfort for them.  Emotional eating is one of the top listed reasons as to why most people gain the unwanted weight that they do.  To get over this, it helps to plan out your meals, try to have a variety of items when you do eat meals and snacks, and learn your biological food clock.  This “clock” is the indication of when you should eat food to nourish and replenish the body.  Not just because it is 3:00 and you want a candy bar.

Example…here is my biological food clock…

I usually get up around 7AM. When I wake up in the morning I usually eat within 1 hour of waking up.  If not, my stomach will be sure to let me know.

I always have a mid morning snack around 10 AM. This snack is a SMALL snack (which is about 300 calories).  It is only a filler until lunch time which is around 12:30.

After lunch I usually have a mid afternoon snack around 3.  This is an important snack for me because I usually work out around 5 so this snack usually has a few more calories to help me through the day and to help me through my workout.

After my work out I usually have dinner.  Depending on how heavy or light my lunch was will depend on how heavy or light my dinner is.  When I refer to how “heavy or light” it is I am speaking of if I have a meal with a lot of meat and starches for one meal I will try to refrain from having those things again with the next meal.

 

Learning your clock will take some time and you will have to learn what it feels like to eat until you are satisfied.  If you feel full or over embellished with your meal you have eaten more than you should have.

Another thing to be mindful of is what your body is telling you…not necessarily how full or empty your plate it.

Example:

If I have prepared a meal with correct portion sizes and I get done, I usually have something to drink to make sure that I am satisfied.  If I still have an unsatisfying feeling I will add a few more veggies or something not so “heavy” to my plate.  I am NOT a big fan or advocate of starving yourself if you have reached your daily calorie intake.  But if you do consume those extra calories you have to be mindful to eat healthy things that will not make you regret eating the extra food.

It is also suggested that if you start to get on a regular eating schedule it will be easier for you to know how to handle your cravings and how to consume your meal portions correctly.  Also, DRINK WATER!! It may be a form of cheating…but it has also been found that if you consume water regularly through your meal it will help you to realize that your stomach is full and to help limit the probability that you will overeat during your meal.

Here is an important tip for those who go out to eat regularly…when you order your meal, as soon as it comes to the table split the meal in HALF! Only eat HALF of your meal.  If it is hard for you to stick with that ask your waiter for a to go box before you start to eat and put half of the meal in the to go box so you do not have to see it on your plate.  This will not only help you stick to your portion sizes but it will also help you to have another meal for the next day!

Hope that some of these tips helped you to get a better understanding what kind of eating habits you have.  It is about eating food that will satisfy and nourish your body.  Consuming excessive amounts of food helps to account for gained weight.  Embarking on your own health and fitness journey will take a lot of work until you get use to your body and what you need!






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…Friday FITspiration…

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What can you do TODAY to make yourself better for TOMORROW?

Working towards the things you want you must do something about it TODAY!

Stop making excuses. Make a change TODAY! Even if it is something small, you have to take baby steps.  You have to start small and then build up to the bigger things that you would like to do.

Get more active. Buy healthier food today. Drink more water.  Starting these small habits will help you implement them more often each day until they become a healthy habit for you!


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…healthy “butter”…

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Peanut (and other nut) butter is a great food to incorporate into your diet (if you are not allergic to it).   When searching for your favorite peanut butter try to find the most natural peanut butter that you possibly can. When you find your peanut butter grab the jar…and turn it around and look at the ingredients label.  The only ingredients that should be in the jar should be peanut butter, salt, and possibly oil.  NOTHING ELSE. Buying the peanut butter that is “Low in Fat” or has other health phrases on it are usually not the best for you.  They usually have MORE ingredients, more calories, more sugar, and are not as healthy for you!

Peanut butter has a good serving of fiber and protein.  You will not want to go overboard with the peanut butter seeing as there is 180-200 calories per servings (which is typically 2 tablespoons).  Try to stick with the serving size and you will be ok!

Peanut butter has a ton of the “good fats”.  These fats are called “monounsaturated fat” and are great to help you reach your health and fitness goals.

There are some companies that have made peanut butter that are nut free (they have the flavor or peanut butter) but they do have a lot of ingredients as well.  They also have powdered peanut butter (you simply add water to the mix and stir it up).  These versions are lower in calories and fat and are a great options for those who have to watch those macro-nutrients.  They have also made some peanut butters that are higher in protein and that come in various flavors (such as dark chocolate, white chocolate, and many other sumptuous flavors.

Spreading peanut butter on vegetables, fruit, crackers, or even a slice of bread can be a great snack or small meal for you and your family. You can also get almond butter, cashew butter, and a variety of nuts made into butter.  But also be cautious because those may have higher calorie, fat, and sodium macro-nutrients.

So the next time you head to the head to the grocery store make sure to stop when you are walking down the aisle with the peanut butter and try to find a new treat to add to your menu!






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…Friday FITspiration…

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Three of the KEY goals Infinite Life Fitness strives to do each day.

This website was created for YOU!

I post things to help YOU!

Without YOU we would not be able to do the things that I currently do

so THANK YOU!!!

You guys think this page is for you but you guys really do keep me inspired and motivated.

Each day i am always researching and looking for things to share with you guys.

I love when i am able to create images or post to share with you guys.

Please let me know if there is anything that you guys would like for me to talk about or share.

My goal is here to help YOU!

I look forward to creating more and more things to share with you guys!
Happy Friday!

Stay Dedicated, Motivated, and Inspired!






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…Motivational Monday: You CAN do it!!!…

” The body does not want you to do this. As you run, it tells you to stop but the mind must be strong. You always go too far for your body. You must handle the pain with strategy…It is not age; it is not diet. It is the will to succeed.”

– Jacqueline Gareau, 1980 Boston Marathon champ

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Today is Monday. Today is YOUR day.

Stop making excuses and just do it!

Start eating right, start working out….You CAN do it!!!

Happy Monday!






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…”Healthy” foods that are UNhealthy: Part 1…

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If you see any of the following words on a package make sure to think about how “healthy” they actually are for you…

  • Reduced Fat
  • Sugar Free
  • Diet
  • Fat Free
  • Low Fat
  • No Added Sugar

These type of words are used to help grab your attention and to help you think that they are indeed the healthier option for you. In most cases it is “healthier’ than the regular product that they sale. But is that product good for you to eat in the first place?

Reduced-Fat Peanut Butter:

Why is it good?

It contains monounsaturated fat. This is the “good” kind of fat that you can have in your diet.

Why is it bad?

Most of these types of products that are made to be “reduced fat’ are jammed packed with MORE sugar! And, in most cases this sugar is HIGHLY processed which makes it not as good for you. So how is it “reduced fat” with more sugar? great question!!

Eating an excess amount of this kind of sugar has been proven to cause tooth decay and lead to unwanted weight gain.

Both regular and reduced fat peanut butter carry about the same amount of calories. The biggest and most problematic issue is that the reduced fat usually contains a lot more sugar.  It is safe to steer away from store-bought and try to get all natural peanut butter in this case. There are all natural organic peanut butters available (or almond butter).  You can also find these items for a great price if you look around and maybe consider purchasing it online.

Bran Muffins Bagels with Cream Cheese:

Why is it good?
To be honest it is not good. They have been given the reputation for being healthy and a healthy option for breakfast or a snack.
Why is it bad?
These are jammed packed with sugar and refined flour. Two things that you should try to limit in your diet or steer clear from it.  Yes it does contains a small amount of fiber, but other than that there is actually minimal nutritional value in bran muffins.

Bagels with Cream Cheese:

Why is it good?

This is a quick and easy meal option and is filling.  It is great to have on the go!

Why is it bad?

First of all it is just a lot of bread to consume at one time for one meal.  It has about 60 grams of carbohydrates and could also have MORE than 300 calories.  And that is without the cream cheese or jelly most people pile on top of both slices of their bagels.  Again items like this are made with the over processed flour you should shy away from and of course corn syrup.  It also has minimal nutritional value.  So it is wise to have only one 1/2 of the bagel with eggs or some other kind of substitute to increase nutritional value and to get more nutrition with your meal.

You always want to reach for the 100% whole grain or whole wheat options when it comes to bread or pasta.  It is better for you and has more nutritional value than regular “white” bread or pastas.

Granola Bars:

Why is it good?

They are packed with oats, nuts, dried fruit, and can also contain seeds.  All of these are indeed good for you! So why would you think negative about a snack containing all of these things?

Why is it bad?

Granola Bars are not as good for you because of one simple thing…the “glue” that holds the granola together to create that delicious granola bar you like to snack on. That glue is nothing more than high-fructose corn syrup.  All this does is quickly increases your blood sugar which in returns limits how you actually digest the oats and nuts and other healthier things that are in the granola bar.  Along with the high sugar content comes the high calorie count.

Yogurt cups with the fruit or granola in the bottom:

Why is it good?

Yogurt is high in nutrients.  It also contains active cultures which are great for digestion and your immune system.

Why is it bad?

Despite the high calorie count, this too is packed full of sugar! And yes that preserved fruit in the high fructose corn syrup mixture is not any better for you either.

Try plain yogurt with you favorite FRESH fruit (or thawed out frozen fruit that was not preserved in syrup).  It is a healthier options not to mention cuts down the calorie count dramatically!

Pretzels:

Why is it good?

It is a healthier option that potato chips.  Not to mention that there is a low-fat content in each serving size.

Why is it bad?

These are nutritionally empty! They don’t have a big nutritional value at all. Not to mention all the sodium that is packed into the salty seasoning covering every small piece of the pretzels. Not to mention it too is made of the over processed flour that should be limited in your diet.

Try to find a whole wheat or whole grain option.  You can also substitute pretzels for other things such as vegetable, fruits, or even a handful of nuts.

I hope this gave you an insight on some food to watch out for the next time you go to the grocery store to buy your food.

Stay tuned for part two! There are dozens of food on grocery store shelves masked as “low-fat” or “healthy” when they indeed are not as healthy as you think they are.

 






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…Bad eating consequences…

I wish that food labels had “workout equivalents” rather than calories on them.  If I knew that I would have to do 100 burpee to enjoy a bite of a candy bar I would instantly double think enjoying too much of any type of bad food.

I am not saying that you can not enjoy some of your favorite foods! You can enjoy them BUT in moderation.  I think that if I knew that I would have to do 100 crunches to burn off that “one extra bite” I would for sure re-think it.

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…Friday FITspiration…

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It doesn’t matter who’s faster or stronger than you. All that matters is YOU are better than the previous you.

 

 

 

 






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