Living Lifestyle!

1. Find Motivation!! Surround yourself with people who support healthy eating!

2. Relate Exercise with relaxation. (always change your workout up) I pods and music help too.

3.Sugar free/ fat free helps reduce lots of calories. It honestly taste no different most of time..

4. Most of your daily carbs and calories should come from fruits and vegetables but of course not all.

5. Protein Source : egg whites and white fish….(Try to avoid red meat most of the time)

• When red meat is cooked its myoglobin turns to metmyoglobins and got grey color as well. According to thinking red meat is obtained from mammals unlike white meat. Red meat contains more fat and grease in it.

• If we compare red and white meat with respect to their nutrition, we come to know that red meat is full of zinc, riboflavin, niacin, thiamin, vitamins B6 and B12, amino acids and iron. Red beef meat is enriched with 11 times more zinc as compared with tuna and 3 time more iron than raw spinach.

• Seafood - from fish, you get essential fatty acids like Omega 3.  This brain food helps to keep the cells youthful, the mind clear and the body’s salts stabilized.  As your body uses these nutrients, it better metabolizes the fats in your system, so that weight loss is an effect.

6. Never cook your food in oil, salts, or butter. Try to keep it fresh. ( I use Pam or I can’t believe it’s not butter)

8. To prevent from having any bloating I stay between 800mg to 15mg of sodium a day.

9. I Only Drink skim milk or unsweetened Almond Breeze

10.Fat Free Cottage Cheese and (non fat)Chobani yogurt are good in protein and calcium.

11. Cut out dried fruits, nuts, peanut butter, starchy vegetables for a while to reduce calorie intake (You can eat 1 whole grapefruit vs 7 pecans or a tbsp of peanut butter….so which will keep you full) Yes all of those things are healthy they just make losing weight a little bit  harder.

12. Cut out all full fat cheese!

13. Dont eat after 6pm or before 9am. Stay occupied all day. (not there there is anything wrong with eating after or before those hours, and you should if you are hungry. I just don’t because it keeps me from mindfully snacking on food) It also helps me burn the food calories before I sleep.

14. To stay full throughout the day by drinking lots of water, coffee, and tea. or no calorie low sodium fluids.

15. Stay away from fast food! No such thing as healthy fast food. Unless you know what and how to eat it. avoid it.
16. Cut out the unnecessary calories ( Ketchup, creamer, mayo, BBQ sauce, salts, condiments etc.) Until you are ready to maintain.

17. When grocery shopping, if it comes from a box it should probably stay there.

18. Starting the day with a half of grapefruit

Citrus Fruits - The vitamin C in oranges is what helps to burn body fats.  Antioxidant C is also a major contributor to a healthy immune system.

19. When you are having a horrible sweet tooth and you feel like you are going to binge try “Nestle fat free hot coco” its only 20 calories.

20. Keep Sugar free Gum with you at all times.

21.ALWAYS track what you put in your mouth, you’ll be surprised what foods are preventing you from losing weight.

22. Always shoot for one lb to lose, not twenty at a time it helps from being discouraged.

24. Also dont deprive yourself give your self a treat once a week ( , whether its your favorite candy bar or a slice of pizza this might even
cause you to lose more weight because you will be giving your metabolism something new to break down causing it to work harder and faster.

•  I used to deprive myself and I formed a period of binge eating which I’m thankful that I am over that period. So believe me do not deprive yourself!

• If you are going to eat something bad make sure it stays within your calorie intake for that day!

25. If it’s past 6pm or you have already reached your calorie count for the day and you
are absolutely hungry here are my safe foods to have during those times:
* 2 cups of Original Air popped pop corn
* Strawberries, Cucumber, Green Beans, Celery, Sugar Free/Fat Free Jello, Lettuce, Green Pepper, Blueberries, Radishes, Broccoli, Egg whites.

apples ~ apricots ~ artichokes ~ asparagus ~ beet greens ~ beets ~ blackberries ~ blueberries ~ broccoli ~ Brussels sprouts ~ buffalo fish ~ cabbage ~ cantaloupe ~ carrots ~ cauliflower  ~ Chinese cabbage ~ chives ~ clams ~ cod ~ cranberries ~ cucumbers ~  Damson plum ~ dandelion greens ~ eggplant ~ endive ~flounder ~ frogs legs ~ garlic ~ grapefruit ~ grapes ~ green beans ~ honeydew ~  lemons ~ lettuce ~ limes ~ loganberries ~ mangoes ~ mushrooms ~ muskmelons ~ mussels ~ mustard greens ~ nectarines ~ okra ~ onions ~ oranges  ~ parsley leaves ~ parsnips ~ peaches ~ pears ~ peas ~ peppers ~ pineapple ~ pomegranates ~ prunes ~ pumpkin ~ quince ~ radishes ~ raspberries ~ red cabbage ~ rhubarb ~ rutabagas ~ spinach ~ squash ~ strawberries ~ string beans ~ tangerines ~ terrapin ~ tomato ~ turnips ~ watercress ~ watermelon

Get on Track, Get Organized!

Creating a weekly schedule helps you stay on track with a healthy lifestyle. It’s easy to put off exercise when we forget about our priorities. When there is so much going on being unorganized can become stressful. Start preparing your day the night before to make your life more smooth.

Forgetting about your morning doctors appointment could cause you to miss your morning breakfast or fitness class leading you towards an unhealthy day.

Forgetting about the Friday night party could leave you munching away on unhealthy snacks because you had no time to prepare a healthy party tray.

Forgetting about your Friday morning exam could lead you toward stopping at a drive thru, skipping your work out to study, then waking up skipping breakfast and heading to class. Most likely you will be tired all day and have another unhealthy start.

There are so many obstacles we have to learn how to face to stay healthy, scheduling can prevent running into those obstacles.

Get into the habit of scheduling and making reminders especially if you are a student.

Don’t have time to fix a fast snack?

Try cutting up fruit and leaving it in the fridge for a fast grab. Keep it at the front of the fridge so it first catches your eye before something unhealthy does. 

Squeeze fresh lemons in the bag to help keep the fruit fresh and prevent browning!

You can buy three plain plates and use a permanent marker to section off your plates! This helps with portion control. 

Staying Healthy, Staying Organized.

When you stay organized it makes grocery shopping and cooking easier. If you know where everything is, then it will take you half the time to prepare meals.