This Is What 200 Calories Looks Like

A quick/simple, yet fascinating view on what 200 calories really looks like with different foods and drink.... 

 

Best Running Music Motivation Mix

I still love this music mix....it gets me in the mood and MOVING every time!  Give it a go this week.

Weight Loss Tricks That Aren’t About Calories

While a healthy diet and portion control are key to weight loss and maintenance, there are some non-food related tricks that can help you achieve and maintain your goal.

Don’t skimp on sleep. 

“Not getting enough sleep is known to lead to poor nutritional choices, like donuts for breakfast or fast food for lunch, as well as overeating,” says Dr. Mary Ellen Moore, a family medicine physician affiliated with Advocate Christ Medical Center in Illinois, USA.

In fact, University of Chicago researchers found lack of sleep caused bad food choices, overnight overeating and eventually, weight gain.

Choose non-food related activities.

“Our culture is heavily geared toward activities and celebrations that include food and calories, including happy hour, dinners out and sporting event parties,” says Dr. Moore. “Instead of meeting friends for a meal and drinks, suggest going to a museum, taking a class like painting or jewelry making or participating in an outdoor activity such as a walking/running group, riding bikes or kayaking.

Visualize the life you want. 

When making a lifestyle change, it’s imperative that you visualize the end result and how you will get there.

“If something doesn’t help you to hit your goal and achieve the life you want, then you need to reevaluate its role in your journey,” says Dr. Moore, who adds this could include activities that, and people who, sabotage your goals, restaurants that don’t serve healthy options or something as simple as avoiding the break room at work if it’s filled with unhealthy snacks.

Don’t keep too-big clothes for “just-in-case.

” Sure, keep a pair of pants to give yourself a visual of how far you have come, but once clothes become too big, either have them altered or donate them. “Don’t give yourself the option of having a wardrobe you can wear if you gain the weight back,” says Dr. Moore. “You are making a lifestyle change.”

Have a goal outfit. 

This could be a pair of jeans you want to fit in again or a new outfit you are working towards. Be sure to display it prominently as encouragement. “Don’t buy something more than two sizes below where you are now, or you could get discouraged,” says Dr. Moore.

Find exercise you enjoy. 

“Working out is good for weight loss, maintenance, physical health and mental health, so it’s important to find activities you like and can maintain,” says Dr. Moore, who recommends exercising 3-5 times a week for 20-30 minutes at a minimum.

And, according to research from the Cornell Food and Brand Lab, those who enjoy their workouts may even eliminate the desire to indulge in extra calories.

Join a support group. 

You can also join in-person accountability groups (like Weight Watchers), an online accountability/fitness group or start your own support group with friends, family or colleagues. “Having others share your journey can be helpful for encouragement and motivation,” says Dr. Moore. However, she advises that you speak with your physician before beginning any fitness or weight loss program.

Stay busy. 

When you are busy pursing active activities (not Netflix binges or movie marathons) that interest you, you won’t have the time or inclination to snack out of boredom or habit. If you have always wanted to explore painting or archery, now is the time to try!

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10 Unbelievable Weight-Loss Stories of 2016 That Inspired Us to Be Fit

These before and after pictures are nothing like you've ever seen before.

 Justine McCabe

Just as this young mom was starting to cope with the loss of her mother, her husband passed away as well.  Understandably, she turned to food to cope with the pain causing her weight to skyrocket.  After counseling, McCabe rebounded with a 124-pound weight loss that has inspired thousands of people around the country.  She helped stay on track by snapping a selfie every day. 

 Rachel Graham

Earlier this year, this mom-of-two made headlines for showing the world what it's really like to lose 90 pounds.  She showed off her excess skin and told her fans that she appreciated it because it showed how far she'd come. And she really has.  In 2008, Graham struggled with an eating disorder, ultimately hovering around 113 pounds.  By 2015 she had recovered, but her weight skyrocketed to 235.8 pounds.  Now, after a lot of hard work, she say she weighs a healthy 145 pounds and is happier than she's ever been.  

  Rebecca Grafton

Grafton struggled with her weight her whole life, but when the scale tipped 246 pounds in 2014, she knew something had to change.  The 25-year old decided to book a trip to Jamaica, hoping it would motivate her to get back into shape - and it did.  This year, Rebecca hit her goal of losing 100 pounds, proving that you can do anything if you just put your mind to it.

See the rest of these inspiring stories and pics by clicking here

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How to Lose Belly Fat in 1 Week

Too much over indulgence over the Easter Weekend? 

It always go by in a flash I think and entertaining friends and family take their toll on your waistline (well they do on mine!), so now I need a quick fix to get back on track and find my motivation again.  I came across this video on You Tube with 15 million views!! There's got to be something about it then, hasn't there?  I'm going to see if this really works.  If anyone who sees this cares to comment,  I'd love to hear from you. 

How To Stay Healthy During the Easter Holidays

The Easter holidays are now in full swing in the UK and the shops are filled with all manner of oval-shaped, chocolate temptations to test our willpower and lead us away from our regular healthy eating and fitness routines!  Whether you are staying home or heading away for the holidays, don't let all your resolutions and effort go out the window.  Follow these simple tips from Personal Trainer, Geoff Sa Joe, sharing tips on how to keep the bulge off during the Easter holidays.

With so many holidays upon us, most people tend to take quite a bit of time off to recharge for the remainder of the year. 

Just because you’ve planned for a holiday, does not mean that your regular fitness and eating regime needs to go out the window. In fact, it’s during these times that your commitment to a healthy lifestyle will be tested. 

It’s scary how easy it is to develop bad habits like skipping gym sessions and eating badly. Do it for two weeks and it can easily turn into four weeks, so don’t fall into that trap.

So what can you do if you are away on holiday:

1. Utilise the hotel’s gym - should it have one, at least twice a week.

2. Body weight exercises: Squats, lunges, push-ups, planks, burpees can be done anywhere! It just needs a bit of commitment! A simple 20min bodyweight workout can do wonders as a maintenance plan during the holidays. This will keep you in shape, so that when getting back into your gym routine it will not feel like you’re starting from scratch (which can be very demotivating).

3. Get your workout done first thing in the morning: During the day you’ll have all sorts of fun activities planned after which you will not feel like going for a workout.

4. Any form of exercise is great, so make it fun: You are more likely to do it if it’s fun! Running, yoga or pilates - it does not necessarily have to be resistance training. 

5. Try to stick to your regular eating regime: Three main meals with healthy snacks in-between. Healthy snacks – protein snacks, nuts, yoghurt, fruit. These are great to nibble on whilst out and about, keeping you fueled during the day. 

6. Realistically, you are likely to eat poorly: Try to keep it down to one bad meal a day - minimize the damage!

7. Keep your alcohol in-take down to a minimum: Especially if you are not used to drinking alcohol. Go for drinks like dry white/red wine, vodka, rum, brandy and gin. The problem is what do you mix it with as sweet mixers are very high in calories? Try diet soda or tonic, light cranberry or orange juice, light lemonade, lemon or lime juice. 

Basically, moderate the bad eating & alcohol in-take and maintain some form of exercise routine. By doing this, getting back into your regular fitness and eating routine will not be a problem at all AND your body will love you for it! 

Sign-up HERE to receive regular 'Live Life Well' updates, tips and healthy lifestyle hacks in your inbox?! You'll also receive my free 'healthy living' guides if you sign up today.


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Running Facts - Funny, Interesting and Weird!

This is a light-hearted post for all those runners out there - particularly the more hardy ones in training for forthcoming marathons.  It won't give you tips on how to set a personal best, but it will arm you with facts and useful (?) info whilst you're chatting to your fellow-runners, waiting for your race to get started! 

Below are 13 funny, weird and interesting facts about running.  (Who's guilty of No.8?!) 👉😊👈

1. According to a study by the University of Arkansas with 408 participants, running makes you more desirable. 80% of men and 60% of women actually felt more attractive due to regular running.

2. The oldest marathon finisher comes from India and his name is Fauja Singh. At the Toronto Waterfront Marathon in Canada, the 100-year-old finished the race in a time of 8 hours, 25 minutes and 16 seconds.

3. The youngest marathon runner in the world is Budhia Singh. He has already finished 48 marathons before his fifth birthday.

4. Breast milk can taste sour after intense running training. The lactic acid produced during strenuous exercise is absorbed into the milk and can change its taste.

5. Runners who average more than 80 km (50 miles) per week are twice as likely to suffer from respiratory illnesses. Those who run 20-30 km (12.4-18.6 miles) a week have a stronger immune system and are less prone to colds.

6. Regular running training is good for improving the long-term stability of bones. Researchers at the University of Michigan came to the conclusion that 12-20 minutes of running three times a week can increase bone mineral density.

7. The French ultramarathon runner Serge Girard holds the world record for the longest distance run in 365 days. He ran every day for a year, crossed a total of 25 countries and covered a total distance of 27,011 kilometers (16,783 miles).

8. Researchers have found that the majority of runners will straighten up when an attractive runner of the opposite sex is coming towards them.

9. The German Achim Aretz holds the marathon world record in backward running. At the 2010 Frankfurt Marathon, he crossed the finish line in a time of 3 hours, 42 minutes and 41 seconds.

10. In contrast to men, women usually run the second half of a marathon faster than the first. They tend to hang back more than men at the start, but continue to increase speed and finish strong in the second half of the race. This is what Professor Eric Allen and Patricia Dechow found when they analyzed 300,000 results from the Chicago Marathon.

11. One study looked at the impact of running on sex and orgasms. 78 runners began running four times a week. After nine months, they reported they were having 30% more sex. Plus, the number of orgasms they achieved increased by 26%.

12. The Kenyan Dennis Kimetto is the fastest marathon runner in the world. He set the world record of 2 hours, 2 minutes and 57 seconds at the 2014 Berlin Marathon.

13. The fastest runner in the world is the Jamaican sprinter Usain Bolt. He holds the world record in the 100-meter dash (9.58 seconds) and the 200-meter dash (19.19 seconds). His maximum recorded speed is 44.72 km/h (27.8 mph).



https://www.runtastic.com/blog/en/sports-fitness/13-funny-interesting-and-weird-facts-about-running/

Best Epic Workout Music 2017 Mix

Another mix of 'weekend music motivation' for you.  These mixes are just the thing to get me moving....hope you enjoy it too and feel the benefits of your workout.  Or just enjoy playing it whilst dancing around your kitchen!! 

Best Workout Music Motivation

Here's some weekend music motivation for you.  I love these pre-recorded mixes....hope you do too!

Alphabetic Guide to SUPERFOODS - Chia Seeds

Despite their small size, chia seeds are full of important nutrients. They are an excellent source of omega-3 fatty acids, which help to raise HDL cholesterol. 


HDL is the "good" cholesterol that protects against heart attack and stroke.  Chia seeds are also rich in antioxidants, and they provide fibre, iron, and calcium.

Health Benefits of Chia Seed
The chia seed is very healthy, and it is quickly becoming a very popular health food. What makes this seed such a healthy addition to the daily diet? Could the Chia Seed by healthier than the Flax Seed? With the popularity of Flax Seed Oil, and the sales of all Flax products soaring in health food stores, the flax market has some new competition. Look out flax! There is a new seed in town . . . Chia seed.

Plant-based foods have long been associated with a reduced risk of many adverse health conditions, including obesity, diabetes, heart disease, and overall mortality.

Plant-based foods have been shown to support a healthy complexion, increased energy, and overall lower weight.

Chia and the Power of Fibre
The Food and Nutrition Board of the National Institute of Medicine suggest that men under the age of 50 years should consume 38 grams of fibre per day and women under the age of 50 years should consume 25 grams per day.
For adults over 50 years of age, the recommendation for men is 30 grams per day, and for women, it is 21 grams per day. Most people consume less than half of that recommendation.
The easiest way to increase fibre intake is to eat more plant-based foods like fruits, vegetables, nuts, seeds, and unprocessed grains. Just one ounce of chia seeds provides 10 grams of fibre, almost half the daily recommendation for a woman over 50 years.


Weight Loss
Foods that are high in fibre help people to feel full for longer, and they are usually lower in calories. Increased fiber intake and a high fibre diet have been shown to help with weight loss.
Aside from chia seeds' fibre content, their high levels of omega-3-fatty acids and alpha-linoleic acid may be useful for weight loss.
However, evidence is scant. A review, published in the Journal of Obesity, concludes that "there is limited data to suggest the use of chia seeds for weight loss."
Another study, published in Nutrition Research, concludes that, in overweight adults, chia seeds have "no influence on body mass or composition, or various disease risk factor.

Treating Diverticulosis
High-fibre diets have been shown to decrease the prevalence in flare-ups of diverticulitis by absorbing water in the colon and making bowel movements easier to pass.
Eating a healthful, fibre-filled diet with plenty of fruit and vegetables can reduce pressure and inflammation in the colon.
The exact causes of diverticular disease are not known, but the condition has repeatedly been associated with a low fibre diet.

Cardiovascular Disease and Cholesterol
Increased fibre intake has been shown to lower blood pressure and cholesterol levels.
A review of 67 separate controlled trials found that even a modest 10-gram per day increase in fibre intake reduced LDL, or "bad" cholesterol, as well as total cholesterol.
Recent studies have shown that dietary fibre may play a role in regulating the immune system and inflammation. In this way, it may decrease the risk of inflammation-related conditions such as cardiovascular disease, diabetes, cancer, and obesity.

Diabetes
High-fibre diets are associated with a lower risk of developing diabetes. Eating high-fibre meals helps to keep blood sugar stable.
Based on a review of findings from several large studies, The National Institute of Medicine found that diets with 14 grams of fibre for every 1,000 calories were associated with significant reductions in the risk of both coronary heart disease and type 2 diabetes.

Digestion and Detox
A diet with adequate fibre prevents constipation and promotes regularity for a healthy digestive tract. Regular bowel movements are crucial for the daily excretion of toxins through the bile and stool.

Omega-3s to Fight Heart Disease
Research suggests that omega-3s can decrease the risk for thrombosis and arrhythmias, disorders that can lead to heart attack, stroke, and sudden cardiac death.
Omega-3s may also decrease LDL, total cholesterol and triglyceride levels, reduce atherosclerotic plaque, improve endothelial function, and slightly lower blood pressure.
The richest sources of plant-based omega-3s are chia seeds, flaxseeds, flaxseed oil, hempseeds, hempseed oil, and walnuts.

How to Incorporate More Chia Seeds Into Your Diet

Chia seeds are relatively easy to find in any major grocery store. They are black in color and they have a mild, nutty flavor.
Raw, they can be sprinkled on cereal, yogurt, oatmeal, or smoothies. They can also be eaten cooked, added to baked goods like bread and muffins.
In vegan baking, they can replace eggs. To use them as an egg substitute in baking, try mixing 1 tablespoon of chia seeds with 3 tablespoons of water, then let them sit for a few minutes. A gel will form that can be used instead of eggs in baking.


Article Source (and Images)

7 Minute Bodyweight Fat Blasting Workout | Natalie Jill

Weight Loss Goals. What Should You Aim For?

Realistic Weight Loss Goals

If you’ve come to the decision that you want to lose some weight, the next step is determining how much weight you should lose. Because so many people begin diets and lose hope quickly, you’ll want to make sure your diet and goals are realistic. Every person is different, and while weighing 100 pounds might be ideal for your friend, it is probably not ideal for you. You don’t want to lose too much weight, you should simply want to be at your ideal weight and aim for realistic weight loss goals.

What Is Your Healthy Weight?

In order to determine your ideal weight, using the Body Mass Index is a good way to start. This looks at a person’s weight in relation to their height. No matter your height, if you’re under 18.5, then you’re underweight. So no one should be aiming for a BMI under 18.5. A healthy weight is known between 18.5-24.9, so any of these is safe for a goal. The taller you are, the higher your BMI can be. But if your BMI is between 25-29.9, you’re considered overweight. If it is 30 or more, then you’re obese. Charts determining your ideal BMI in regards to your weight are available online and in health stores or gyms.

Similarly, you’ll want to make sure you are aiming for a BMI that is realistic to your age. You may have had 18.5 BMI when you were 18, but if you’re 40 and looking to have that again, you might be out of luck. Our metabolisms change as we get older, so you’ll want to always take that into account when realizing weight loss goals. Don’t aim for an 18.5 because that’s what you were when you were a teen. Aim for a BMI that is realistic to your age, and will result in you feeling fit, healthy and slim, rather than stick thin.

Cost of Eating Healthy vs. Unhealthy Part 1

Weight loss (or the attempt) is a funny thing. There are a million reasons why you should lose the weight, compounded by a million and one excuses as to why you can’t. And one of those chief “excuses” is money…or the cost of being healthy.

It is a common belief that it costs more money to be healthy. Organic, natural foods clearly cost more, so if you want to live a healthy lifestyle, you better have a healthy bank account. I was a believer in this. I thought we spent quite a bit of money being healthy (prior to the journey). But Drew’s journey gave me the opportunity to test my own theory, because I’d get to experience both sides of the equation.

In this two-part blog post, we get to compare the cost of being unhealthy with the cost of being healthy, along with some tips on how to stretch the savings even more.

This is a blog post I’ve been preparing and actually excited to write for months now. I must admit as well that I had my preconceived notions of how things would look and I am really surprised at the outcome (this is one of the only times I will openly admit that “I was wrong! Don’t tell my husband though)!

When Drew decided to start this journey and become unhealthy one of the many things that ran into my mind was the budget (which I oversee). I was certain we would save pounds (pardon the pun) of money eating unhealthy and in a weird way was excited to put some extra cash into savings. So I sat down and spent a couple hours charting the amount we spent per month during his Fit2Fat stage and then I started again November 5th to keep track of our expenses for food (groceries and eating out).

I realize this post will be a bit controversial. There are a TON of variables to consider here when comparing costs:

• Where someone shops / The brand someone uses / The type of unhealthy or healthy food someone eats / and so on…

That being said, the figures I’m posting are based on my husband and me. We shopped at the same grocery store during his Fit2Fat stage as we do now in the Fat2Fit stage. For our family this is how it broke down.

In June 2011 we spent $522 that month on groceries (which is also about the average we spent every month. Some months we spent a bit more, some a bit less). We (and I’d like to point out by “we” I really mean DREW on this one) spent a whopping $219 on Fast Food/Eating Out. This gives us a total of $741 spent on Food in June 2011. Wow. I was shocked! I must admit I was surprised how much we actually spent on groceries and then of course, floored, at the costs of eating away from home. Drew would often be too lazy to make something in this part of the journey and since fast food seems so affordable, he didn’t think twice spending $5 here and there…man did it add up! Guess I should’ve crunched the numbers a lot sooner and told him to cut back! Now that isn’t only fast food, it is also eating out at restaurants that gave us that figure. He wanted to eat out in general more often in this stage and each time getting a soda and a dessert easily increases the bill when at a restaurant!

Here is a look at one of the week’s grocery bill showing what I bought and the cost during this stage of the journey:

1 bag of hamburger buns= $1.25 / 1 large container of Beef Patties= $7.98 / 2 boxes of Frozen Corndogs (@ $5.48 each) = $10.96 / 1 bag of sugar= $2.78 / 2 boxes Macaroni and Cheese (@ $1.50 each) = $3.00 / 1 container of shortening= $3.58 / 1 jar of peanut butter= $2.77 / 1 small crown of broccoli = $.66 / 2 zucchinis= $1.49 / 1 red pepper= $1.78 / 1 container meat marinade= $2.00 / 1 bag of string cheese= $3.46 / 2 cans of turkey chili (@$.92 each) = @1.84 / 2 containers of vanilla soy milk (@$3.28 each) = $6.56 / 2 bags of Doritos (@ $2.50 each) =$5.00 / 1 bag of Tostitos= $2.98 / 1lb Turkey= $2.18 / 1 jar salsa= $1.98 / 2 bags of Cinnamon Toast Crunch (@$4.78 each) = $9.56 / 2 cans of spaghetti sauce (@ $.98 each) = $1.96 / 2 boxes of pasta (@.1.12 each) = $2.24 / 3 ramen noodle packets (@$.28 each) = $.84 / 1 can of cooking spray= $1.82 / 2 2 liters of Mt. Dew (@$1.25 each) = $2.50 / 1 2 liter of Coke=$1.25 / 10 plastic bottles of soda (20 oz. size to take on the go) (@$.89 each) = $8.90 / 1 bunch of bananas= $1.25 / 1 watermelon=$3.88 / 1 cake mix in a box= $1.88 / 2 loaves of white bread (@$1.00 each) = $2.00 / 2 cans of an Energy Drink (@$1.00 each) = $2.00 / 1 container Swiss cake rolls= $1.00 / 1 box of protein bars= $5.48 / 1 container chicken breast= $5.98 / 1 container of butter= $2.24 / 1 stick of cream cheese=$1.72 / 1 bag of almonds= $5.98 / 1 package salad=$2.98 / 1 jar of nutella= $3.28:

Total=$130.99 
(Again, this is for one week of groceries during the Fit2Fat stage for our family)
Some weeks I spent a little more, some a little less but the total for a month as mentioned was $522.

Recap June 2011:

• $522 on Groceries +  $219 on Fast Food/Eating Out = Total $741 on Food

Now to the fun part. I already knew approximately how much I spent per month on groceries during the fit stage since this was the “norm” for our family before the journey and I budgeted accordingly. What I did to break it down and be more specific is I took this past week’s grocery list that we had created (WEEK 7) and I went down and priced out each item. Again, based on the brand and where you shop your prices will probably vary:

2 boxes of Protein Bars= $5.78 x 2= $11.56 / 1 container Peanut Butter= $3.26 / 1 packet Celery Sticks= $1.98 / 1 container of Strawberries= $2.98 / 6 pepper (4 yellow & red@ $1.67 each and 2 @ .67 each)= $8.02 / 1 bag carrots= $1.48 / 9 bananas= $2.35 / 1 Package Fajita Meat = $5.88 / Chicken Breast $2.99 per lb x 5 lbs= $14.95 / 1 container Egg Whites= $4.74 / 2 containers of Unsweetened Almond Milk= $3.18 each= $6.36 / 1 container of cashews= $5.74 / 1 package naturally sweetened lemonade packets= $2.78 / 1 package almonds= $5.98 / 2 bags of green beans= $2.44 / 4 onions= $2.40 / 1 container spinach= $3.98 / 1 container mixed green salad= $3.98 / 1 large container mushrooms= $1.78 / 1 head of Cauliflower= $2.12 / 2 avocadoes= $1.48 / 1 dozen eggs= $1.98 / 1 lb fresh turkey lunch meat at the deli= $5.98 / 1 container Raspberries= $2.48 / 1 container of Blueberries= $2.98 / 1 zucchini= $.56 / 4 apples= $2.35 / 1 bunch of asparagus= $2.98 / 2 grapefruit= $.96 / 1 bunch of cilantro= $.44 /  2 bags of Salmon Filets (each bag has 4 pieces for a total of 8 pieces)= $9.88 / 1 container Mayo w/ Olive Oil= $2.50 / 1 container of Sea Salt= $.98 / 1 Low Fat/Calorie Salad Dressing= $1.98 /  1 Jar of Salsa= $1.98 / 1 container spicy seasoning= $2.28 /
1 clover of garlic= $.99 / 1 Package Beef Jerky= $5.98 /  1 zero calorie butter spray= $2.28 / 1 loaf wheat bread= $3.98 / 1 package low-carb tortillas= $3.08 / 1 can of cooking spray= $1.98 / 2 cans of tuna= $1.96 / 1 container Greek Yogurt= $1.98:

Total= $158.78

X 4 (weeks in a month)= $635

So using the above list we spent about $635 on groceries eating healthy in a month’s time. This is actually a bit high because many of the items we don’t buy every week such as seasonings, condiments (like mayo), etc. But I feel comfortable saying about $635 for my family on a monthly basis eating healthy.

During this time period, we spent approximately $20 a week on eating out. This is mostly because during Drew’s fit stage he packs his lunch in a mini cooler when he goes up to Idaho to work instead of stopping at a fast food place. This saves us money. Total spent on eating out for us was $80. So the total amount we spent on food was $715. Wow- less than in June?!! I was shocked.

Recap November 20th-December 20th 2011:

• $635 on Groceries + $80 on Eating Out = Total $715 on Food

I will do a follow up blog tomorrow to outline a few more expenses during the overweight stage aside from food, and also to be fair a few extra expenses we have when healthy that we don’t have being unhealthy. Along with this, I’ll list some tips to keep your grocery bill down and help those to eat healthy even on a tighter budget.

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12 Healthy Lunches Registered Dietitians Eat To Stay Energized

When it comes to healthy lunch recipes, registered dietitians know a thing or two—as crazy busy people, they've all got stashes of tasty, filling meal ideas that they rely on to keep them fueled all afternoon.

"Mid-day is when we need energy and nutrients the most! That’s when most of us are the busiest and most productive—at work, at school, or at home," says Jennifer O’Donnell-Giles, M.S., R.D., C.S.S.D. Remember, the brain and body require nutrients in order to function at peak levels, she explains. So whether you're in a lunch rut or are just looking for some healthier options to power you through the day, take note of these 12 go-to lunches that registered dietitian nosh on.


1. Avocado Toast With Poached Eggs




"I toast two slices of 100 percent whole-grain bread and smash ¼ of an avocado on each side. Then I top with two poached eggs and a sprinkle of pepper. Not only is the lunch delicious, but it's also packed with nutrients, such as monounsaturated fats, fiber, and protein."
— Keri Gans, M.S., R.D., author of The Small Change Diet


2. Southwestern Salad

"Toss a couple cups of romaine, carrots, cucumber, and tomatoes, then top with ¼ of an avocado. Mix a couple tablespoons of plain Greek yogurt with a couple tablespoons of salsa and some chopped fresh cilantro to make the dressing. And finish by topping with ½ cup black beans (hot or cold). I love this lunch because it is quick and easy to assemble. It’s also full of flavor and super healthy since it is packed with veggies!"
— Sarah-Jane Bedwell, R.D., L.D.N.

3. Hummus Wrap

"One of my easiest, go-to quick lunch recipes to throw together is a simple hummus wrap. Spread a generous amount of hummus on a whole-wheat wrap and add all-natural, nitrate-free deli turkey with as many veggies as possible! Paired with an ounce of nuts, like walnuts or almonds, and a piece of fresh fruit, this lunch is easy to assemble and portable. The hummus gives the wrap the perfect base and consistency so there is no need to add any type of mayonnaise, dressings, or cheese. And it keeps you full all afternoon."
— Emily Cope-Kyle, M.S., R.D. owner and consulting dietitian at EmilyKyleNutrition.com

4. Warm Veggie Bowl With Quinoa Or Sweet Potatoes

"I love eating vegetables at lunch, but don’t always want them cold in a salad. I make my version of a 'nourish bowl' by throwing in multiple colors of veggies, sliced raw sweet potatoes or cooked quinoa, cubed firm tofu (or salmon, tuna, or grilled chicken), a dollop of hummus, and some sliced avocado into a microwave-safe container. Cook for about five to seven minutes, or until all of the veggies are tender, and enjoy! Hot hummus sounds weird, but it’s pretty delicious. This lunch option is great because it’s packed with fiber, protein, healthy fats, and tons of different vitamins and minerals. It’s so versatile because you can mix and match the veggies, grains, and protein."
— Lindsey Pine, M.S., R.D., owner of Tasty Balance Nutrition

5. Easy Tasting Plate

"I love to make a snack platter—it’s quick to assemble and fun to eat. I’ll have a couple of tablespoons of hummus with veggies (like sliced mushrooms, carrot sticks, and grape tomatoes) for dipping. Then I’ll pair with fruit, such as half of a Sweet Scarlett, which is a sweeter, yet still tart grapefruit that’s in season right now. I’ll also add cheese, whole-grain crackers, and olives to my plate. The meal provides protein from the cheese and hummus, healthy fats from the olives, and fiber from the veggies and fruit."
— Amy Gorin, M.S., R.D., owner of Amy Gorin Nutrition

6. Fruit And Veggie Salad

"[I go for] a big salad with mixed greens or spinach. I like to make sure I top it with at least one fruit, one vegetable, and a protein. A good combination is strawberries, cucumbers, and nuts or sliced egg. If I'm feeling fancy, I will also add a sprinkle of goat cheese or feta. For dressing, I just drizzle balsamic vinegar, olive oil, and pepper on top. When I'm extra hungry, I will eat it with a piece of whole-grain bread or whole-grain crackers. This is a balanced meal because it includes foods from all food groups, it's low in saturated fat, and it's packed with high-antioxidant fruits and veggies."
— Heather Mason, M.S., R.D.

7. Grilled Chicken Wrap

"Place four to six ounces organic grilled chicken breast, ¼ cup baby spinach leaves, one roasted [and sliced] red pepper from a jar, and one tablespoon crumbled feta inside a wrap." (Opt for a whole-grain, high-protein wrap if you can.) "Serve cold, or if you prefer a warmed wrap, heat before eating. This wrap is a perfectly balanced meal that will provide your body with both macronutrient and micronutrient richness to power your day!"
— Jennifer O’Donnell-Giles, M.S., R.D., C.S.S.D.

8. All-In-One Salad

"My favorite lunch is an all-in-one salad. I try to hit all of the food groups (carbs, protein, and fat), plus all of the major textures, like crunchy nuts and veggies, creamy cheese or roasted vegetables, and crisp greens. The more flavor variety, the better! The more diversity I can get into my bowl, the healthier and more satisfied I feel. [I like to make] mixed greens with carrots and peppers, blue cheese, and smoked salmon."
– Kath Younger, R.D., blogger at Kath Eats Real Food

9. Spaghetti Squash With Grilled Chicken And Pesto

"Simply roast a spaghetti squash in the oven, use a fork to scrape out the cooked squash, and then combine it with grilled chicken and jarred pesto at lunch time. Bonus: it can be eaten hot or cold! This is a great option because it has healthy carbs that keep you from crashing mid-afternoon, and protein and fat from the chicken and pesto that help keep you full all afternoon."
— Kalee Lundmark, M.S., R.D., blogger at The Crowded Table

10. Lettuce Wraps

"Lettuce wraps are super easy to throw together and so delicious using just a few fresh ingredients. I love using Bibb lettuce or romaine lettuce leaves for the wrap, then adding a healthy protein source like shredded turkey, chicken, tuna, beans, or quinoa along with other colorful vegetables like carrots, bell peppers, or tomatoes. I also love adding healthy fats like hummus, light dressing, or avocado. Pickles or green olives can give the lettuce wrap a tasty punch. One of my favorite lettuce wrap combinations is: natural muffaletta olive spread with shaved turkey,
tomato, cucumber, provolone, and a dash of mustard.”
— Jenny Beth Kroplin, R.D., L.D.N., C.L.C.

11. Farro Bowl

"Combine ½ cup cooked farro, ½ can white beans (rinsed and drained), one to two cups of veggies like broccoli or roasted peppers, a teaspoon of olive oil, and a little fresh ground pepper. This is a great lunch as you get a lot of fiber, plant-based protein, healthy fat, and whole-grain carbohydrates. This meal will keep you full for hours while stabilizing your blood sugar and energy levels."
— Alissa Rumsey, M.S., R.D., spokesperson for the Academy of Nutrition and Dietetics

12. Tuna Avocado Salad

"A favorite lunch, especially when I don’t have a lot of time, is a tuna avocado salad. It's a quick assembly meal packed with protein, healthy fats, vitamins, and flavor. I'll start with a can of albacore tuna and add ripe avocado instead of mayo. Depending on what I have on hand, I'll mix in chopped veggies (like red onions and celery) and sometimes chopped fruit (like apples or grapes). For seasoning, I'll add Dijon mustard, cumin, maybe dill, and salt and pepper. I'll top the tuna-avocado mixture on leafy greens and make an olive oil and balsamic vinegar dressing."
— Patricia Bannan, M.S., R.D.


Article & Image source

4 Reasons to Detox with Tea

Every single day we are consuming toxins that our bodies were never meant to, causing weight gain, weariness and even chronic illness. Tea detoxing helps fix and prevent this by giving your body a chance to “reset” itself and to absorb an extraordinary amount of benefits from the tea. Detoxing with tea is simply a 2 or 4 week cleanse that will reignite a healthier and skinnier body – all by drinking a powerful combination of teas on top of your normal regiment.

1. Boosts Metabolism and Suppresses Appetite

Many crash diets promise weight loss benefits through starvation, which is unhealthy and ineffective for serious long-term weight stability. Detox teas, on the other hand, are a natural drink containing antioxidants that has been proven to boost metabolic rate, allowing the body to burn up calories faster. Since the tea also stabilizes sugar levels, it works as a very effective and natural appetite suppressant as well.

2. Burns Fat and Reduces Bloating

Studies have also shown that tea increases fat oxidation which essentially means that your body selectively burns fat as an energy source. Also, ginger and peppermint, key ingredients to many detox teas, have been shown to reduce bloating and help to rid the body of excess gas and water.

3. Improve Skin

The antioxidants found in detox teas work to prevent damage to your skin. Drinking tea also helps your body to stay hydrated, which is a key element to youthful skin. On top of that, it helps to repair existing damage, giving your skin a more healthy glow post-detox.

4. Boosts Immune System

All the antioxidants found in detox teas makes it an unmatched drink for a healthier you. These antioxidants boost your body’s disease-fighting immune cells which helps prime your body against bacteria and viruses. Starting a detox cleanse will not only safeguard your immune system but kick-start an overall healthier you.

Article Source

10 Easy Ways to Lose Weight

Watch this short video and discover 10 top tips to losing weight - the easy way....

Believe in Yourself!

Don’t be afraid to go for your #dreamweight when you join #SlimmingWorld. It often leads to bigger weight losses! pic.twitter.com/xVVz7cyX9s

— Slimming World (@SlimmingWorld) January 19, 2017

Winter Drink to Shed the Pounds

The 3 ingredient winter drink that can help you shed the pounds

Egg nog, mulled wine, hot chocolate…the festive season is full of calorie laden drinks but there is one thing you can sip on this Christmas that will help you shed the pounds. 

This warm winter drink, whipped up using ingredients you’ll probably already have in your cupboards could help you lose weight faster and aid digestion. 

Diet experts say that drinking lemon, honey and cinnamon, mixed in a cup of hot water is the secret to kickstarting your weight loss.

Christmas can very quickly descend to this…

Cinnamon, used in ancient medicines, has an anti-inflammatory property and is packed full of antioxidants. Plus, a small study published in the Journal of Preventative Medicine showed that the spice, when added to people’s diets, helped them lose more fat than the control group who didn’t.

Honey also has antibacterial properties and lemon contains nourishing vitamins that keep the body healthy. Plus, drinking lemon with honey can reduce bloating and therefore the size of your belly before you slip into your NYE number. 

 

Drink your way to weight loss.

Ingredients:

• 1 tablespoon honey
• 1 tablespoon lemon
• 1 teaspoon cinnamon

Method:

1. Mix together in cup of hot water. Enjoy.
2. Other than the many health benefits of the ingredients itself, another reason this drink can help you drop the pounds is by providing a sweet, spicy and warming alternative to fatty drinks you might otherwise be sipping on.

Image:  © Provided by Associated News   / SOURCE ARTICLE

Weight Loss for Good

Weight loss for good is the goal of anyone unhappy with their current size and shape that wants the resources to help them lose weight.

The information advice and tips on this site is aimed at anyone who wants weight loss resources that will really help keep it off... for good!

Exercise and a balanced diet are the key factors in fat loss and weight reduction. If you are eating more calories than you are burning off throughout the day the result will be that the calories will be stored as fat. The information on this weight loss site is aimed at helping you make a decision on how best to reduce body fat and get into shape.

Keep motivated and focus on your goals - everyone can lose weight and keep it off for good!

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