Flexible Dieting

I am new to this term but it seems well worth looking into according to this article I found on .com. I had some of this figured out already and I’m sure the same can be said for many of you but I feel this is still well worth the read.

What Are the Benefits?

As I’ve mention before I’ve experimented with a wide range of different diets. All of them have their merits but Flexible Dieting is by far my favorite (and one I continue to follow today).

Below I’ll give three reasons why:

1. Effective

The most important tool in weight loss is understanding that a calorie deficit is necessary for losing weight.

Although quality is still important, quantity is the greater determining factor in weight loss or gain. If you’re not in a calorie deficit you can eat all the “good foods” you want and go nowhere.

By tracking everything that enters your mouth you stop the guess-work and take control over how & when you reach your goals. Tracking, whether it’s your macros or calories, is hands down the most effective way to change your body. (Read about how Jim lost 88 pounds by doing this)

To Read More Click Here

Advertisements

Recovery Time: BBQ Reset

I hope everyone had a safe and happy 4th of July. When it comes to this particular holiday, it is as synonymous with BBQ’s and picnics as it is with independence and fireworks.

BBQ blurb-bbqAnymore, the average person has at least 2 large social events to attend where there will be a parade of and virtual smorgasbord of hot-dogs, hamburgers, sweet and saucy meats of all kinds, potato salad, pies, cakes and cookies (possibly in the shape of liberty bells and flags). That list alone is enough to make most tummies grumble with hunger but on to my point.

Chances are you didn’t eat the best or exercise the most over the last four days.
Don’t beat yourself up over it if that’s the case, it’s fine, actually this is closer to how it’s supposed to go in life. There is absolutely no reason why you can indulge at times when it comes to the foods you love… as long as it doesn’t kick off or restart a bad habit.

Don’t let a couple of days of indulgence turn into two weeks of indulgence.
There are some easy ways to rest the clock when it comes to eating.

Water, being numero uno.

After all the soda, tea, beer, lemonade, etc. Getting back into the swing of making water your main beverage will go a long way.

The protein and veggie mix.

Everyone has a high protein and veggie meal that they like even if they don’t consider it a “protein and veggie” meal. Mine would be Steak with spinach and/or asparagus. Toss in a slice of watermelon for that sweet fix and you won’t feel like you’re missing out or eating healthy.

Sleep, sleep, sleep.

Sleep, it’s the one thing most of us are most likely to skimp on instead of indulge in.Sleeping-woman

Getting a good nights sleep will make a lot of things easier. You won’t be up late enough to get the night time munchies. When you wake up rested, you are more likely to get up earlier and have time to pack your lunch. Even if you don’t pack, a clear, well rested mind makes better decisions than a groggy one.

These are just a few things on a long list of options.

Again, I hope you guys and gals had a wonderful holiday. I’ll see you again soon.

Rest Day

Rest day you say… why would we want to do that?

Many fitness junkies find the idea of taking a day off as an evil ploy meant to help us fall off track and regain all those little things (like pounds and inches) we were trying to get rid of. Whatever your reason for working out, walking, hiking, biking, skating or skiing we all need a day off sometimes.

But I’m just seeing progress!

That’s the one that gets me. Once the clothes start fitting again and the scale is no longer my mortal enemy I want to push forward harder and faster! I want to get to the next achievement and the next goal and a rest day seems like a waste of time…. But it’s not.

Rest days are actually implemented in many professional training plantumblr_mqxqxmeLc91s2djdgo1_500s, even those of Olympic athletes, in order to allow the body time to recuperate. As we work out and exercise, we place greater strain on our muscles, tendons, ligaments, bones and joints. (especially us couch potatoes new to this whole moving on a regular basis. When a person
goes from 3500 steps a day 10 over 10,000 there’s bound to be a “body learning curve”) Our immune system is activated when there are muscle tears or joint strains, but if the body doesn’t come out of continual practice, this system doesn’t have the time to catch up and start patching everything back together.

If you decide to not have a rest day, you run a greater risk of injury. Say you take part in a high-impact sport such as running; running puts stress on your joints and lower extremities to a level that has the ability to crack bones and tighten muscles. When you don’t take a day off here and there, your tight calf muscles or tendons of the feet can lead to bone spurs, shin splints, muscle tears, tendon shearing and so much more. Also, when the immune system is responding, it floods overworked areas with fluid to help cushion those areas. While this is admirable, the problem lies in the fact that fluid retention can alter the proper movement of joints and create further injury. Thus, by taking a day off, you’re not only allowing your immune system to help “fix” you, but you’re also keeping it from hurting you.

So in short, don’t overdo it in your quest to get it done. Be kind to your body and it’ll be kind to you!

*Some info from www.wellbridge.com

THE FITBIT & EASY IS AS EASY DOES

I’m loving this thing! I admit, when they first came out I thought they were another pointless gimmicky gadget. I’ve never been so happy to be wrong. In a matter of days I’ve fallen in love with a little device about the size of small watch that tells me everything from how long (and how well) I slept to how many steps and flights of stairs I’ve done for the day. It reminds me to move, it monitors my heart rate, and it’s a great little wondrous thing!

fitbit

I chose the CHARGE HR (pictured in purple above) which I consider the upper middle class of the available FitBit devices since it has five types “below” it and two “above” it when it comes to price and function. This device syncs up with Lose It (which is a major plus for me) and I find all of the associated apps and computer interfaces very user friendly.

Bottom line – Was it $149 dollars well spent?

I say yes. We live in a world where spending money on makeup, concert tickets, video games, happy hour, a sale at Macy’s and out to eat food is more acceptable than dropping some cash on something that helps you improve your health. Leaving something like this to be frowned upon, laughed at or both.stay well

The same people that were cool when I told them that I spent $300 on clothing last fall (because I had “outgrown” most of my wardrobe) blanched when I gave the price of this device… funny how that works. The same crowd that says they can’t afford a FitBit spend $40-$60 dollars a week on fast food that doesn’t even feed them all day.

Beware the saboteurs they live in every corner.

I say this because just as if you’d made a life change for the worst… like smoking crack, obsessive gambling or selling drugs your friends will alter and shift when you make a life change for the better as well. Change is change and not everybody is on board with that. By nature, most humans abhor change and rile against it. That’s one of the many reasons why making a positive change is so difficult, that and the fact that bad habits tend to be easier.

avoid tv foodsMicrowaving fish sticks and tater tots is infinitely more simple than chopping up veggies and roasting chicken.

But your easy will come. It will just come in a different form. It’ll become easier to show off those arms, it’ll be easier to find and wear a swimsuit, It’ll be easier to get fitted for a tux for that family members wedding, it’ll be easier to strut around in that cocktail dress, it’ll be easier to climb those stairs, it’ll be easier to keep up with that sporty friend that’s always hiking, biking, climbing, etc. (You know that one you’ve always secretly admired but never thought you could hang out much with… well now you can.) It’ll be easier to just exist.  Carrying extra weight is not the end all of end alls but it can make living life more difficult (airplane seats, roller-coaster rides, paying 2-3 extra dollars per shirt because of the larger size, pool parties, group photos…. the list goes on, but it ends at just the overall feeling of being uncomfortable in your own skin.)

Let’s all give positive change a chance so we can love the skin we’re in.

Walk This Way

01-walking-for-exercise-stroll-with-friendsHere are 4 excellent reasons to walk taken from an article on Tesco Living

Walking helps you lose weight

You’ll burn around 75 calories simply by walking at 2mph for 30 minutes. Up your speed to 3mph and it’s 99 calories, while 4mph is 150 calories (equivalent to three Jaffa cakes and a jam doughnut!). Work that short walk into your daily routine and you’ll shed the pounds in no time.

I have found this to be very true. Will walking cause you to lose weight like you’re on a fad diet? Absolutely not, (you won’t find “shed 20lbs in thirty days” here) but it can help you lose a healthy amount of weight in a reasonable time frame. I’ve found that number to be up to 2lbs a week if you just make an effort to put one foot in front of the other more than you sit on your duff.

Walking makes you happy

It’s true – exercise boosts your mood. Studies show that a brisk walk is just as effective as antidepressants in mild to moderate cases of depression, releasing feel-good endorphins while reducing stress and anxiety. So for positive mental health, walking’s an absolute must.

Nothing like getting one’s blood moving to boost a mood. You want to up that feel good feeling? Take your walk outside or to a place that makes you happy. Lakes, parks, streams, wooded hikes can all serve as an excellent backdrop for a mood boost!

walk-for-health-infographic_5253ffc140db3_w1500

Walking boosts vitamin D

We all need to get outside more. Many people in the UK are vitamin D deficient, affecting important things like bone health and our immune systems. Walking is the perfect way to enjoy the outdoors while getting your vitamin D fix.

Did I mention getting outside just a moment ago? Yes, I think I did and here’s yet another reason to ditch the desk for breaks and the couch for an evening. Our bodies need sunlight, it’s free, so go soak up your share (use sunscreen when needed… that is sage advice).

Walking strengthens your heart

Reduce your risk of heart disease and stroke by walking regularly. It’s great cardio exercise, lowering levels of LDL (bad) cholesterol while increasing levels of HDL (good) cholesterol. The Stroke Association says that a brisk 30-minute walk every day helps to prevent and control the high blood pressure that causes strokes, reducing the risk by up to 27 percent.  nice tush butt-exercise-change-everything

Almost everyone struggling with more than 25 extra pounds is suffering from something walking can help prevent or ease. Be it high blood pressure, high cholesterol, diabetes, achy joints (yeah those suckers can get achy from lack of use too) or all of the above. Just taking the time to walk more often can improve all of that and as an added bonus, it makes for a nice looking set of legs and a tight tush if you keep it up. ^_^

We’re Back…

Me 2We are still alive out here but things have been slow going and progress has been minimal but kicking we still are… Rome was not built in a day and we are no different.

 

 

Rome day bricks

The mindsets have been all over the board but we have not given up so here we are, shifting our gears out of first once more.

My challenge for myself this week:

No worthless Bread (ha ha) as in no giant yeast rolls, not town house crackers, no white
bread, no Flour Tortillas, no English muffins, etc.  And water water water… and more water.

pouring water in a glass collection isolated

I have fallen in love with Corn tortillas so it’s those and whole grains this week ^_^

For the most part, I have removed bread from my diet but when I do indulge, it’s usually by eating the worst kind to indulge in… Oh, buttered yeast rolls, how I love thee… Anywho let’s see if we can 86 them for this week.

73 Kitchen Hacks

So maybe you think you’ve got it all figured out. You’re the MacGyver of the kitchen—spatula in one hand, two eggs in the other. Crack, separate, and plop goes the egg in the bowl… with a bit of shell. The horror! What do you do? Hint: Using a spoon or your fingers isn’t the answer. Thankfully, we have a solution to your egg quandary (number 10) plus quick fixes to tons of other food prepping, cooking, and baking predicament, from pitting a nectarine to softening butter the easy way. We’ve hacked your kitchen—prepare to have your mind blown (even if just a little bit).

Clicky Clicky  purple-cross-clipart-Arrow-clip-art-15  http://greatist.com/health/kitchen-tips-hacks

kitchen-cover-1-jpg