What 2000 calories look like

Healthy Eating – Overview

How do you get started on healthy eating?

Healthy eating starts with learning new ways to eat, such as adding more fresh fruits, vegetables, and whole grains and cutting back on foods that have a lot of fat, salt, and sugar.

A change to healthier eating also includes learning about balance, variety, and moderation.

Aim for balance. Most days, eat from each food group-grains, protein foods, vegetable and fruit, and dairy. Listen to your body. Eat when you’re hungry. Stop when you feel satisfied. Look for variety. Be adventurous. Choose different foods in each food group. For example, don’t reach for an apple every time you choose a fruit. Eating a variety of foods each day will help you get all the nutrients you need. Practice moderation. Don’t have too much or too little of one thing. All foods, if eaten in moderation, can be part of healthy eating. Even sweets can be okay.

Why pay attention to what you eat?

Healthy eating will help you get the right balance of vitamins, minerals, and other nutrients. It will help you feel your best and have plenty of energy. It can help you handle stress better.

Healthy eating is one of the best things you can do to prevent and control many health problems, such as:

• Heart disease.
• High blood pressure.
• Type 2 diabetes.
• Some types of cancer.

Is healthy eating the same as going on a diet?

Healthy eating is not a diet. It means making changes you can live with and enjoy for the rest of your life.

Diets are temporary. Because you give up so much when you diet, you may be hungry and think about food all the time. And after you stop dieting, you also may overeat to make up for what you missed.

Eating a healthy, balanced variety of foods is far more satisfying. And if you match that with more physical activity, you are more likely to get to a healthy weight-and stay there-than if you diet.

How do you make healthy eating a habit?

First, think about your reasons for healthier eating. Do you want to improve your health? Do you want to feel better? Are you trying to set an example for your kids?

Next, think about some small changes you can make. Pick ones you can keep doing.

• Don’t try to change everything at once.
• Set an easy goal you can reach, like having a salad and a piece of fruit each day.
• Make a long-term goal too, such as having one vegetarian dinner a week.

Where can you get support?

Having support from others can be a huge help. The more support you have, the easier it will be to make changes. Ask family and friends to practice healthy eating with you. Have them help you make meals, and share healthy, delicious recipes and cooking tips.

If you need more help, talk to your doctor or a registered dietitian. Look online for groups that support healthy eating and share success stories.

http://www.webmd.com/food-recipes/tc/healthy-eating-overview

 

Am I Going Back? And the Answer Is…

Now that the science fair project is officially over (except for her presentation at Regionals on March 23), people have asked me if I’m “going back”. Uh, no! I’ve lost 20 lbs in 90 days. I feel better. My blood pressure is normal. I’m sleeping better. Besides the pain in my back (I think it’s the new office chair I was given), I feel better than I have in years.

I get the “are you going back” question the most at lunch time at work. I’ve talked with a lot of my coworkers (who have noticed the weight loss). Many of the women have joined a Weight Watchers group. Some of the guys are doing it on their own. Some are taking a radical approach. Some are successful…others are not.

Again, I’m not following a “diet” or reading a fitness guru book. I know this is a repeat, but this is what I’m doing:

1. Planning/Goal setting – I use My Fitness Pal every day, every meal.
2. Healthy choices – I eat more vegetables and fresh fruit. I have really cut back on junk food. I’m even thinking of moving towards a more vegetarian lifestyle.
3. Portion control – I don’t eat for 3 anymore. This has been significant for me. I think it’s been key.
4. Exercise – I exercise at least 3 days/week for at least 1 hour. My routine for now consists of 50% strength training and 50% cardio. I need to make some changes and intensify my workouts.

After all of that, what’s for dinner tonight?

* Steamed broccoli
* Quinoa
* Fruit (perhaps an apple)

Little Bit of This and That

Hit Planet Fitness at 5:30 am today. Good workout.

Breakfast: Fage 0% raspberry Greek yogurt

Lunch: lentil soup and 1/2 of a sushi roll and a banana

Keeping it healthy so far!

It works if you work it!

Science Fair Project Deadline

If you have been following my blog for very long, you know this all started with my 3rd grade daughter’s science fair project – the effects of healthy eating and exercise on her 53 year old dad.  Well, it’s time for her to creating her display board and then begin practicing her presentation skills.  The science fair is on Wed., Feb. 27.

She has learned a lot.  So have I.  I’ve also lost a lot – 16+ lbs!  And I’m not turning back. 

I plan to keep this blog running.  It’s had nearly 2,000 hits since Dec. 3.  I’ve met some great people.  I’ve found some very helpful articles.  I’ve begun to follow a lot of resourceful folks/sites on Twitter.  I’ve been encouraged.  Did I say I’ve lost over 16 lbs? 

Thanks for reading and sharing this blog.  Thank  you for the encouragement.  I like this new me. 

It works if you work it!

Foods That Make You Glow!

by Charli Radke

We are what we eat, and that means that the foods we eat dictate our health. When people start to monitor their diet, they concern themselves with body fat and muscle building. But if you also spend some time focusing on the right foods to eat for healthy skin, then you can look younger and feel better.

Avocado

Many people are familiar with the long list of health benefits that avocados offer, but not enough people are familiar with how good the avocado can be for your skin. This is a fruit loaded with vitamins C and E, both of which are universally recognized as being very good for your skin. One of the knocks against avocados has been that it contains a high concentration of fat. But the truth is that the Omega-3 fatty acids in avocados are actually very good for your skin.

Fish

Fish oil is another substance we often associate with good health, and there are a lot of factual reasons for that. As far as your skin goes, seafood contains those Omega-3 fatty acids that have been proven to be helpful in maintaining skin health. To help out with your complexion and enhance the effects of your dark spot corrector, fish is also rich in zinc.

Read about more “glow foods” here: http://www.pickthebrain.com/blog/5-foods-that-actually-make-you-glow/

Over Sensitive?

So you’re working to lose weight.  You work hard on planning your meals. You are sticking with your exercise schedule.  Then you have a lunch meeting you have attend.  How do you handle the ordering of food in front of your colleagues and/or guests?

Option 1:  Puff out your chest and loudly declare, “I’m getting fit.  I won’t eat the garbage you just ordered!  Give me veggies or give me death!”

Option 2: Order the 5 cheese cheeseburger with the side of mega-fries.  Oh, and keep up with the eating of the free rolls that keep coming to your table.

Option 3:  Stick to your plan.  You know what your plan is and order accordingly.  It’s doubtful that your lunch guests will say anything.  If they do, tell them what you’re doing and share your results.  Not in pride.  As a matter of fact.  You should be proud of your determination, but you don’t need to ram it down anyone’s throat.  Chances are, you’ll be respected for your discipline.  Besides, you don’t need the wrong food to mix with guilt. 

 

20 HABITS THAT MAKE YOU FAT

Decades ago, around the time of Steven Tyler’s last haircut, a completely wrong-headed idea started being passed around America’s dinner tables: Eating fat makes you fat.

Wrong. Eating fat won’t make you fat, any more than eating money will make you rich. Calories make you fat, and most “low-fat” or “fat-free” foods actually have just as many calories as their full-fat versions, because of added sugar and chemicals. And there’s no debate on this one: Since we made “cut down on fat” our favorite food craze roughly 30 years ago, the U.S. obesity rate has doubled. Among children, it has tripled. That’s a failed food policy if ever there was one. (Want more great nutritional advice? follow Eat This, Not That! on Twitter.)

But it’s just one of many “get fat” habits that can be turned into a “slim-down” habit, starting today. All you need is a pinch of resolve and a few new routines. Here are the 20 habits you can replace right now . . .

20. #1: Eating “low-fat”:

It sounds crazy, but stop buying foods marketed as low-fat or fat-free. Typically, they save you only a few calories and, in doing so, they replace harmless fats with low-performing carbohydrates that digest quickly—causing a sugar rush and, immediately afterward, rebound hunger. Researchers from the University of Alabama at Birmingham found that meals that limited carbohydrates to 43 percent were more filling and had a milder effect on blood sugar than meals with 55 percent carbohydrates. That means you’ll store less body fat and be less likely to eat more later.

19. #2: Not seeking nutrition advice:

Good news here: By reading this, you’re already forming habits that can help you shed pounds. When Canadian researchers sent diet and exercise advice to more than 1,000 people, they found that the recipients began eating smarter and working more physical activity into their daily routines. Not surprisingly, the habits of the non-recipients didn’t budge. Don’t lose your momentum: Sign up for our FREE Eat This, Not That! newsletter today.

18. #3: Sleeping too little or too much:

According to Wake Forest researchers, dieters who sleep five hours or less put on 2½ times more belly fat, while those who sleep more than eight hours pack on only slightly less than that. Shoot for an average of six to seven hours of sleep per night—the optimal amount for weight control.

17. #4: Eating free restaurant foods:

Breadsticks, biscuits, and chips and salsa may be complimentary at some restaurants, but that doesn’t mean you won’t pay for them. Every time you eat one of Olive Garden’s free breadsticks or Red Lobster’s Cheddar Bay Biscuits, you’re adding an additional 150 calories to your meal. Eat three over the course of dinner and that’s 450 calories. That’s also roughly the number of calories you can expect for every basket of tortilla chips you get at your local Mexican restaurant. What’s worse, none of these calories comes paired with any redeeming nutritional value. Consider them junk food on steroids.

16. #5: Drinking soda—even diet!:

The average American guzzles nearly a full gallon of soda every week. Why is that so bad? Because a 2005 study found that drinking one to two sodas per day increases your chances of being overweight or obese by nearly 33 percent. And diet soda is no better. When researchers in San Antonio tracked a group of elderly subjects for nearly a decade, they found that compared to nondrinkers, those who drank two or more diet sodas a day watched their waistlines increase five times faster. The researchers theorize that the artificial sweeteners trigger appetite cues, causing you to unconsciously eat more at subsequent meals.

15. #6: Skipping meals:

In a 2011 national survey from the Calorie Control Council, 17 percent of Americans admitted to skipping meals to lose weight. The problem is, skipping meals actually increases your odds of obesity, especially when it comes to breakfast. A study from the American Journal of Epidemiology found that people who cut out the morning meal were 4.5 times more likely to be obese. Why? Skipping meals slows your metabolism and boosts your hunger. That puts your body in prime fat-storage mode and increases your odds of overeating at the next meal.

14. #7: Eating too quickly:

If your body has one major flaw, this is it: It takes 20 minutes for your stomach to tell your brain that it’s had enough. A study in the Journal of the American Dietetic Association found that slow eaters took in 66 fewer calories per meal, but compared to their fast-eating peers, they felt like they had eaten more. What’s 66 calories, you ask? If you can do that at every meal, you’ll lose more than 20 pounds a year!

13. #8: Watching too much TV:

A University of Vermont study found that overweight participants who reduced their TV time by just 50 percent burned an additional 119 calories a day on average. That’s an automatic 12-pound annual loss! Maximize those results by multitasking while you watch—even light household tasks will further bump up your caloric burn. Plus, if your hands are occupied with dishes or laundry, you’ll be less likely to mindlessly snack—the other main occupational hazard associated with tube time.

12. #9: Ordering the combo meal:

A study in the Journal of Public Policy & Marketing shows that compared to ordering a la carte, you pick up a hundred or more extra calories by opting for the “combo” or “value meal.” Why? Because when you order items bundled together, you’re likely to buy more food than you want. You’re better off ordering your food piecemeal. That way you won’t be influenced by pricing schemes designed to hustle a few more cents out of your pocket.

There’s more here: http://eatthis.menshealth.com/slideshow/print-list/186453

20 Effective Ways To Stay Motivated

By Joel on January 28, 2013

1 – Find your personal mantra
Think of a short slogan to keep your focused (It doesn’t have to be 3 paragraphs long, just a couple of powerful words will do) .Motivational quotes are a good mantra springboard, check ones these out when you need a head pump of motivation.

2 – Get enough sleep
Make sure to spend at least eight hours of your day in deep sleep to allow your body and mind to relax in readiness for the demanding journey ahead. The more R.E.M sleep the better, so make sure you rest your head at a suitable time, preferably before 11pm.

3 – Whatever you eat matters a lot
Whatever you eat can affect not just your physical health but also your psychological wellbeing.

If you are wondering how to get motivated it’s time you started choosing your meals more carefully – especially breakfast. Stick to high energy foods such as fruits, vegetables, eggs and low-fat yoghurt etc. to get the right supply of energy to keep the momentum you need to reach your goals.

4 – Plan your day out
Failure to plan is planning to fail! Get up in the morning and spend about 15 minutes planning your day. Keep in mind that this is a flexible plan just to provide you with a rough sketch of what to do during the day. This way you mentally know what needs to be done and you won’t float around the place with no direction.

Read the rest at: http://addicted2success.com/motivation/20-ways-to-maximize-your-levels-of-motivation/

Healthy Eating for a Healthy Weight

A healthy lifestyle involves many choices. Among them, choosing a balanced diet or healthy eating plan. So how do you choose a healthy eating plan? Let’s begin by defining what a healthy eating plan is.

According to the Dietary Guidelines for Americans 2010, a healthy eating plan:

• Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
• Includes lean meats, poultry, fish, beans, eggs, and nuts
• Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars
• Stays within your daily calorie needs

Eat Healthfully and Enjoy It!

A healthy eating plan that helps you manage your weight includes a variety of foods you may not have considered. If “healthy eating” makes you think about the foods you can’t have, try refocusing on all the new foods you can eat—

• Fresh fruits ― don’t think just apples or bananas. All fresh fruits are great choices. Be sure to try some “exotic” fruits, too. How about a mango? Or a juicy pineapple or kiwi fruit! When your favorite fresh fruits aren’t in season, try a frozen, canned, or dried variety of a fresh fruit you enjoy. One caution about canned fruits is that they may contain added sugars or syrups. Be sure and choose canned varieties of fruit packed in water or in their own juice.
• Fresh vegetables ― try something new. You may find that you love grilled vegetables or steamed vegetables with an herb you haven’t tried like rosemary. You can sauté vegetables in a non-stick pan with a small amount of cooking spray. Or try frozen or canned vegetables for a quick side dish — just microwave and serve. When trying canned vegetables, look for vegetables without added salt, butter, or cream sauces. Commit to going to the produce department and trying a new vegetable each week.
• Calcium-rich foods ― you may automatically think of a glass of low-fat or fat-free milk when someone says “eat more dairy products.” But what about low-fat and fat-free yogurts without added sugars? These come in a wide variety of flavors and can be a great dessert substitute for those with a sweet tooth.
• A new twist on an old favorite ― if your favorite recipe calls for frying fish or breaded chicken, try healthier variations using baking or grilling. Maybe even try a recipe that uses dry beans in place of higher-fat meats. Ask around or search the internet and magazines for recipes with fewer calories ― you might be surprised to find you have a new favorite dish!
   

Do I have to give up my favorite comfort food?

No! Healthy eating is all about balance. You can enjoy your favorite foods even if they are high in calories, fat or added sugars. The key is eating them only once in a while and balance them out with healthier foods and more physical activity.

Some general tips for comfort foods:

• Consume them less often. If you normally eat these foods every day, cut back to once a week or once a month. You’ll be cutting your calories because you’re not having the food as often.
• Eat smaller amounts. If your favorite higher calorie food is a chocolate bar, have a smaller size or only half a bar. Be careful! This technique works well for some people, but others may find it is too tempting to have their favorite food available, even in smaller amounts.
• Try a lower-calorie version. Use lower-calorie ingredients or prepare it differently. For example, if your macaroni and cheese recipe uses whole milk, butter, and full-fat cheese, try remaking it with non-fat milk, less butter, light cream cheese, fresh spinach and tomatoes. Just remember to not increase your portion size. For more ideas on how to cut back on calories, see Eat More Weigh LessEat More Weigh Less.

The point is, you can figure out how to include almost any food in your healthy eating plan in a way that still helps you lose weight or maintain a healthy weight.

Being consistently healthy in your eating choices is the key. Making the same healthy eating choices over time can lead to better eating habits. By thinking more positively and focusing on what you can have, you’ll help yourself establish healthy eating habits.

http://www.cdc.gov/healthyweight/healthy_eating/index.html