“Your life mission is not your decision but instead your discovery.”
Excerpt From: Evelyn D. Watkins. “Your Next Chapter.”
Tuesday, January 26, 2016
Sunday, January 24, 2016
Resisting Sugar Craving
Resisting Sugar Cravings
While excusing yourself from sugary celebrations is no fun, neither is dealing with a post-sugar-binge hangover. And on top of it, the more sugar you eat, the more you crave — it can take a days, weeks even months to get over an addiction to refined sugar once you start. Not only that, studies have shown that eating too much refined sugar can speed up your body's aging process. Sidebar: You can reverse the aging process. If you know you can't resist sweet temptations, read on to learn nutritionist-approved strategies that will keep you to get on the right track.
Choose wisely: If you're going to indulge, go for seasonal sweets that you know you can't get when it's not the holidays. "However, You can have chocolate any time of the year." Go for a seasonal dessert you crave all year, like a treat from an ice cream truck in the Summer or pumpkin pie in the Fall. Just remember that just because these treats are only available for a limited time doesn't mean you should go overboard. Practice portion control by having a plan, Like the three bite rule.
Think positive: Set yourself up for success by telling yourself that you got this. "Words are powerful." (Biblically speaking "our words create our world around us.") If you think resisting sugar is going to be hard, it will be hard. Change that negative self-talk if you are going to take control of your diet and your health. Believe you can do this!
Not being hungry is key: Wow, that's easier said than done. How many time have you started out to make a change in something or break a habit, then found yourself wanting it more and more. Don't want to chow down on the entire candy bowl? Set yourself up for success by eating a balanced meal or snack every two and a half to three hours. I recommends three protein-rich meals and two protein-rich snacks every day to help you resist cravings. "I usually pack my lunch and snacks each day, everywhere i go, so I don't give into the temptation that is all around me."
Know that cravings might be something else: Before you reach for that peanut butter cup, think about what you really need. "People mistake thirst for hunger or craving." "That dip in energy that sends you hunting for a snack is often just a sign of dehydration. So hydrate and hydrate and drink water, water, water." A favorite for me is to spruce up my water by way of "spa water" — water infused with your favorite fruits — to hit sugar cravings the natural way. There's also a fruit flavored water sold in HEB and SAMs stores, with no sugar added, and 0 calories. If you are craving a treat, opt for a small piece of dark chocolate or a single-serving yogurt that comes with sweet mix-ins like chocolate.
Don't dwell: Tried your best, but couldn't resist the siren song of holiday treats? Don't beat yourself up about it. "Forgive yourself and get back on track." "Forgiving and being kind to others (as well as yourself!) boosts self-esteem and gratitude for what you have (thus combating the negative self-talk that can send you running for the cookie jar) and gives you the same endorphin rush as sugar." Afterward, make sure your next meal is only when you are hungry. Exercise is also an important key. Go for a long walk or exercise. Go to bed early, get plenty of rest, to not have late night cravings that can only sabotage your goal. Make a "Resolve to eat healthier at your next meal, then load up on plenty of fiber-rich foods like fruits, vegetables, whole grains. Be sure to also include lean sources of protein, which help to keep you satisfied."
While excusing yourself from sugary celebrations is no fun, neither is dealing with a post-sugar-binge hangover. And on top of it, the more sugar you eat, the more you crave — it can take a days, weeks even months to get over an addiction to refined sugar once you start. Not only that, studies have shown that eating too much refined sugar can speed up your body's aging process. Sidebar: You can reverse the aging process. If you know you can't resist sweet temptations, read on to learn nutritionist-approved strategies that will keep you to get on the right track.
Choose wisely: If you're going to indulge, go for seasonal sweets that you know you can't get when it's not the holidays. "However, You can have chocolate any time of the year." Go for a seasonal dessert you crave all year, like a treat from an ice cream truck in the Summer or pumpkin pie in the Fall. Just remember that just because these treats are only available for a limited time doesn't mean you should go overboard. Practice portion control by having a plan, Like the three bite rule.
Think positive: Set yourself up for success by telling yourself that you got this. "Words are powerful." (Biblically speaking "our words create our world around us.") If you think resisting sugar is going to be hard, it will be hard. Change that negative self-talk if you are going to take control of your diet and your health. Believe you can do this!
Not being hungry is key: Wow, that's easier said than done. How many time have you started out to make a change in something or break a habit, then found yourself wanting it more and more. Don't want to chow down on the entire candy bowl? Set yourself up for success by eating a balanced meal or snack every two and a half to three hours. I recommends three protein-rich meals and two protein-rich snacks every day to help you resist cravings. "I usually pack my lunch and snacks each day, everywhere i go, so I don't give into the temptation that is all around me."
Know that cravings might be something else: Before you reach for that peanut butter cup, think about what you really need. "People mistake thirst for hunger or craving." "That dip in energy that sends you hunting for a snack is often just a sign of dehydration. So hydrate and hydrate and drink water, water, water." A favorite for me is to spruce up my water by way of "spa water" — water infused with your favorite fruits — to hit sugar cravings the natural way. There's also a fruit flavored water sold in HEB and SAMs stores, with no sugar added, and 0 calories. If you are craving a treat, opt for a small piece of dark chocolate or a single-serving yogurt that comes with sweet mix-ins like chocolate.
Don't dwell: Tried your best, but couldn't resist the siren song of holiday treats? Don't beat yourself up about it. "Forgive yourself and get back on track." "Forgiving and being kind to others (as well as yourself!) boosts self-esteem and gratitude for what you have (thus combating the negative self-talk that can send you running for the cookie jar) and gives you the same endorphin rush as sugar." Afterward, make sure your next meal is only when you are hungry. Exercise is also an important key. Go for a long walk or exercise. Go to bed early, get plenty of rest, to not have late night cravings that can only sabotage your goal. Make a "Resolve to eat healthier at your next meal, then load up on plenty of fiber-rich foods like fruits, vegetables, whole grains. Be sure to also include lean sources of protein, which help to keep you satisfied."
Saturday, January 23, 2016
ACCOUNTABILITY, ACCOUNTABILITY, ACCOUNTABILITY
Set exact times that you will be exercising throughout the day, lock these times in your weekly calendar, try and exercise with a friend or friends so you hold each other accountable, rain, hail or shine. However, if working out with a friend is distracting, then either hire a trainer or work out solo. When the alarms sounds at six o'clock, when it's pitch black and cold out, you're a lot more likely to press snooze a few times and stay in your warm bed if you don't have a regular exercise schedule that includes a variety of types of workouts. Always plan your workout plan ahead of times so that you don't waste time wondering what to do when you get there.
2. NEVER GO TO AN EVENT HUNGRY, AVOID TEMPTATION.
Whole foods mainly consisting of vegetables, lean protein sources and healthy fats are where we need to get our calories from, and not from alcohol and sugar.
The key is to use high-fibre vegetables, some fruit and healthy fats from avocado, almonds etc. If you put a few of these healthy food sources into your body before a party, then you will have stronger will power when the potato chips and candy is being passed around. I always pre-plan what I'm going to eat and daily I prepare my meals so in never guessing nor do I ever eat garbage.
It is statistically proven that when we leave the house we take in over 40% more calories then if we were to eat at home. A high amount of this eating isn;t related to hunger, it's more so that there are tempting food options that you wouldn't normally get to choose from.
3. PRACTICE DAMAGE CONTROL
If you know you are going to overeat and enjoy a few extra calories then plan in advance. Do a workout a few hours before, this will activate your metabolism and bring your muscle cells to the
Friday, January 22, 2016
18 Ways to Speed up Your Metabolism
18 Ways to Boost Your Metabolism Without Exercising
Are you trying to shed some pounds before the start of summer, a big 40th, 40th or 50th birthday party...you get the idea, or some other important event? Or are you happy with where you’re at and just want to maintain your healthy body?
Your metabolism could be your worst enemy! Choosing the wrong foods and activities could be sabotaging your hard-earned progress and standing in the way of you reaching your goals. Makes you wonder, Is it really possible?
However, you’re in luck! This guide gives you everything you need to know to transform your body into a calorie-burning machine, all without alternating your exercise routine.
1.) Sipping on Pure Green Tea: Green tea contains the antioxidant catechin which raises resting metabolism by about 4%. That means you’ll be burning about 80 more calories per day without making any other changes, even while you sleep. Catechins, the major component of green tea extract, have various physiologic effects. There are few studies, however, on the effects of catechins on body fat reduction in humans.
2.) Down That Yogurt: The high amounts of calcium found in dairy products aren’t only good for your bones, they also kick up your metabolism. Tell your body to start shedding fat by making sure you’re getting three servings of dairy per day.
3.) Kick Up the Spice: Adding in favor-packed spices like cayenne to your recipes will not only kick up your food’s taste, but also your body’s temperature. This in turn gets your metabolism moving at full blast without adding huge amounts of calories to your meal.
4.) Load Up on Protein: Lean protein sources like chicken, turkey or fish require more energy for your body to digest than less-filling pastas and processed foods. Make quality proteins a focus of each meal. When you can’t find time to cook, turn to a quick and cheap alternative like a protein shake or albacore prepackaged or personal can tuna.
5.) Don’t Forget the Nuts: Nuts such as pecans and walnuts are great sources for magnesium which has been shown to boost metabolism. They’re also very dense in calories, so enjoy in small quantities.
6.) Use an All-Natural Supplement: Raspberry Keytone or Green Tea Natural supplements contains Forskolin, a root extract which was recently discovered to have incredible weight loss benefits. Block fat, which in turn build lean muscle mass, and turn your body into a calorie-burning machine. It also acts as an appetite suppressant and even works without diet or exercise.
7.) Get Rid of Stress: It doesn’t just ruin your day – stress also triggers a rise in your cortisol levels which prevents your body from burning fat. During stressful moments, try and find a few moments to yourself to do some deep breathing and calm yourself.
8.) Have a Bedtime Snack (2 hours before laying down): Sounds strange, right? But having a low-calorie treat before going to sleep helps to regulate your blood sugar levels and keep them from crashing. Low blood sugar eats away at lean muscle, which in turn slows your metabolism.
9.) Always Eat Your Breakfast: You’ve been fasting all night, and the first thing your body needs to get your metabolism going in the morning is food and a full 8 ounce glass of water. Eat within an hour of getting out of bed or your body will start to retain fat in an attempt to conserve energy.
10.) Eat Whole/Multi Grains: Foods high in grains take up more room in your stomach and generally make you do more work to chew. Keep your metabolic fire burning by eating a diet rich in foods like brown rice, oatmeal, quinoa, and whole wheat bread.
11.) Eat Your Fruits and Veggies: Chewing burns calories and gets your metabolism going, so turn to something nutritious with a crunch like whole apples.how to boost metabolism.
12.) Choose Sweet Potatoes: They’re not just tasty. Sweet potatoes are high in vitamins, anti-inflammatories, and adiponectin, a hormone which regulates your blood sugar and has a positive effect on metabolism.
13.) Don’t Skip Meals: While lowering the amount you eat everyday will help you shed those pounds, skipping meals is a dangerous decision. This could trick your body into thinking you’re starving, sending it into conservation mode. Keep your metabolism humming and those calories burning by eating 4 to 6 small, healthy meals a day (depending the amount of hours you're awake).
14.) Add Cinnamon: Toss in just a bit of cinnamon with your oatmeal, whole wheat toast, morning coffee or sprinkle a teaspoon over some roasted nuts to begin your day with a boosted metabolism.
15.) Choose Dark Chocolate: Boosting your metabolism is among the many health benefits of the super food dark chocolate. That’s because it contains caffeine as well as the antioxidant catechin. Just don’t go overboard!how to boost your metabolism.
16.) Drink More Water: Whether you’re trying to learn how to boost your metabolism or not, most of us are not drinking enough water. Make sure you’re getting 8 glasses, or about 64 ounces, per day to keep the fat burning.
17.) Get Plenty of Sleep: You probably know from experience that not getting enough sleep makes it harder to concentrate during work or school, but it’s hurting you in other ways as well. Studies have shown that weight gain and not getting enough sleep are linked. Aim for 7 to 8 hours per night. I know people who say I don't need that much sleep, but I do. If my day is long and I have night classes I often time take a 15 minute.
18.) Avoid Processed Carbs: These empty calories not only leave you feeling hungry again soon after, but also send signals to your body to start storing fat. If you decide to have some chips or candy pair it with something spicy to keep your metabolism in fat burning mode.
Those don’t sound so hard, do they? After all, who could argue with more chocolate or more sleep? And remember, if you really want to kick things up by reducing belly fat and adding lean muscle.
Are you trying to shed some pounds before the start of summer, a big 40th, 40th or 50th birthday party...you get the idea, or some other important event? Or are you happy with where you’re at and just want to maintain your healthy body?
Your metabolism could be your worst enemy! Choosing the wrong foods and activities could be sabotaging your hard-earned progress and standing in the way of you reaching your goals. Makes you wonder, Is it really possible?
However, you’re in luck! This guide gives you everything you need to know to transform your body into a calorie-burning machine, all without alternating your exercise routine.
1.) Sipping on Pure Green Tea: Green tea contains the antioxidant catechin which raises resting metabolism by about 4%. That means you’ll be burning about 80 more calories per day without making any other changes, even while you sleep. Catechins, the major component of green tea extract, have various physiologic effects. There are few studies, however, on the effects of catechins on body fat reduction in humans.
2.) Down That Yogurt: The high amounts of calcium found in dairy products aren’t only good for your bones, they also kick up your metabolism. Tell your body to start shedding fat by making sure you’re getting three servings of dairy per day.
3.) Kick Up the Spice: Adding in favor-packed spices like cayenne to your recipes will not only kick up your food’s taste, but also your body’s temperature. This in turn gets your metabolism moving at full blast without adding huge amounts of calories to your meal.
4.) Load Up on Protein: Lean protein sources like chicken, turkey or fish require more energy for your body to digest than less-filling pastas and processed foods. Make quality proteins a focus of each meal. When you can’t find time to cook, turn to a quick and cheap alternative like a protein shake or albacore prepackaged or personal can tuna.
5.) Don’t Forget the Nuts: Nuts such as pecans and walnuts are great sources for magnesium which has been shown to boost metabolism. They’re also very dense in calories, so enjoy in small quantities.
6.) Use an All-Natural Supplement: Raspberry Keytone or Green Tea Natural supplements contains Forskolin, a root extract which was recently discovered to have incredible weight loss benefits. Block fat, which in turn build lean muscle mass, and turn your body into a calorie-burning machine. It also acts as an appetite suppressant and even works without diet or exercise.
7.) Get Rid of Stress: It doesn’t just ruin your day – stress also triggers a rise in your cortisol levels which prevents your body from burning fat. During stressful moments, try and find a few moments to yourself to do some deep breathing and calm yourself.
8.) Have a Bedtime Snack (2 hours before laying down): Sounds strange, right? But having a low-calorie treat before going to sleep helps to regulate your blood sugar levels and keep them from crashing. Low blood sugar eats away at lean muscle, which in turn slows your metabolism.
9.) Always Eat Your Breakfast: You’ve been fasting all night, and the first thing your body needs to get your metabolism going in the morning is food and a full 8 ounce glass of water. Eat within an hour of getting out of bed or your body will start to retain fat in an attempt to conserve energy.
10.) Eat Whole/Multi Grains: Foods high in grains take up more room in your stomach and generally make you do more work to chew. Keep your metabolic fire burning by eating a diet rich in foods like brown rice, oatmeal, quinoa, and whole wheat bread.
11.) Eat Your Fruits and Veggies: Chewing burns calories and gets your metabolism going, so turn to something nutritious with a crunch like whole apples.how to boost metabolism.
12.) Choose Sweet Potatoes: They’re not just tasty. Sweet potatoes are high in vitamins, anti-inflammatories, and adiponectin, a hormone which regulates your blood sugar and has a positive effect on metabolism.
13.) Don’t Skip Meals: While lowering the amount you eat everyday will help you shed those pounds, skipping meals is a dangerous decision. This could trick your body into thinking you’re starving, sending it into conservation mode. Keep your metabolism humming and those calories burning by eating 4 to 6 small, healthy meals a day (depending the amount of hours you're awake).
14.) Add Cinnamon: Toss in just a bit of cinnamon with your oatmeal, whole wheat toast, morning coffee or sprinkle a teaspoon over some roasted nuts to begin your day with a boosted metabolism.
15.) Choose Dark Chocolate: Boosting your metabolism is among the many health benefits of the super food dark chocolate. That’s because it contains caffeine as well as the antioxidant catechin. Just don’t go overboard!how to boost your metabolism.
16.) Drink More Water: Whether you’re trying to learn how to boost your metabolism or not, most of us are not drinking enough water. Make sure you’re getting 8 glasses, or about 64 ounces, per day to keep the fat burning.
17.) Get Plenty of Sleep: You probably know from experience that not getting enough sleep makes it harder to concentrate during work or school, but it’s hurting you in other ways as well. Studies have shown that weight gain and not getting enough sleep are linked. Aim for 7 to 8 hours per night. I know people who say I don't need that much sleep, but I do. If my day is long and I have night classes I often time take a 15 minute.
18.) Avoid Processed Carbs: These empty calories not only leave you feeling hungry again soon after, but also send signals to your body to start storing fat. If you decide to have some chips or candy pair it with something spicy to keep your metabolism in fat burning mode.
Those don’t sound so hard, do they? After all, who could argue with more chocolate or more sleep? And remember, if you really want to kick things up by reducing belly fat and adding lean muscle.
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