Are You Really Hungry?

Before eating, ask yourself if you’re really hungry.

If not, put down the food and find a distraction.
   

Tips to avoid eating in the absence of hunger:

· Drink a full glass of water
· Find an active distraction (a walk or household chore)
· Drink Bios Life Slim
· Wait 30 minutes and re-assess your hunger
· Read from your weight loss journal to remember your goals

Do you have any tips to add to our list, if so add them in the comments section at the bottom?

The 80/20 Diet Rule

If you apply this principle to weight loss, it necessitates doing only those things which will give you the BEST results. 

So, you have to do only those 20% exercises which give you 80% of all your results. 

You have to cut down on that 20% of food that results in 80% of your fat.

Once you do that, it will become very easy to lose weight.

Let’s use the 80/20 rule and decide to eliminate that 20% food from your overall diet that will help in 80% reduction of your weight. 

OK – now let this sink-in: if you want a healthy body, you just need to concentrate on reducing or completely eliminating the following items from your diet …

The 20% of foods that are 80% responsible for your weight problems are …

• Flour 

• Sugar

• Salt

• Alcohol

That’s not complicated is it? It is also not a lot to remember. But this is powerful because if you can just work on cutting-down or eliminating these foods from your diet, you will have no problems with weight at all.

Foods that contain added sugar and refined flour, quite simply, are nutrient-poor. Foods that contain whole grains, fruits, vegetables and legumes are rich in vitamins, minerals and fibre (fiber). So avoid foods containing these things - especially cakes, pastries, biscuits etc – which contain both!

How to Cut-Down - Let’s Consider Sugar as an Example

If you’ve been eating sugar (in any of its forms) since childhood, it’s nearly impossible to stop eating it - tomorrow!

What you have to do is cut down your daily sugar intake by small amounts. For example, if you take a total of 5 cups of sugary drinks per day (tea, coffee, sodas etc), you could begin by moving that total down to, say 4 or even 3 cups. That way, you won’t feel the ‘pain’ of having to do without it and still be able to control yourself. After a couple of weeks, you can cut it down to just 2 cups.

Better still, try to learn to take those drinks without sugar or perhaps try replacing them (or some of them) with herbal drinks that do not contain sugar. Just cut-down; you don’t need to cut them out completely.

Really? Yes!

It’s easy. Isn’t it? 

The goal is to make small changes that will bring in huge results – that’s the 80/20 principle at work - and that’s how you have to proceed. We’re not cutting out everything. Rather, we’re cutting-out, or down, on only that small number of items that are responsible for generating a lot of fat in the body - or don’t give it a chance to burn body fat.

What I now want to share with you is how you can get even quicker results by combining exercise.

Exercise is as important for your body as is a healthy and balanced diet. I can’t emphasize it enough – exercise is a fantastic accelerator for losing weight and keeping your body healthy.

Are you ready?

Then let’s begin.

It does not matter too-much exactly what type of physical exercise you perform – playing sport, gardening, performing house-hold tasks – absolutely all forms of exercise are beneficial to a certain extent.

You should aim to exercise two or three times per week; doing sessions of 20 to 30 minutes minimum of aerobic exercise. This really is very little time to invest to reap the associated positive health benefits.

Easy Ways of Taking Aerobic Exercise 

• Walking (at a reasonable pace)

• Jogging

• Riding a Bike

• Dancing

• Swimming

The best piece of advice you can get here is this – listen carefully – find something that you really enjoy, that is also aerobic by nature. If you enjoy doing it, you will be much more likely to continue and get it into your lifestyle; and that should be your intention. Conversely, if you choose to do something you don’t enjoy, it will become a chore; and eventually, you will give it up.

Here’s to a Healthier & Slimmer You!

Sue

What my 1200 Calorie Diet looks like

Breakfast – 280

Lunch – 310

Snacks – 300

Dinner – 290

Supper (I normally just have a cup of green tea, but will have a piece of fruit if my numbers are low)

Sneaky Causes of Overeating

The meals we know and love need an overhaul, according to the latest dietary guidelines. Fast foods, the "empty" calories in desserts, sweet drinks, and more have helped to fatten the nation -- making two-thirds of adults overweight or obese. Yet, the solution is within reach: Know the worst offenders, substitute better foods, and use a few portion-control tricks -- pictured in the slides to come.

Secrets of Healthy Eating and Portion Control

All the best in Health and Fitness
~ Sue
XXX OOO

Dr. Oz. – “Drink Yourself Skinny”

Meal-replacement shakes are an effective, easy way to drop kilos. 

They teach you how to eat less and lose weight quickly and permanently – and the right shake can boost your metabolism by 25%. 

Who doesn't need that?

The fact is, when you’re trying to lose body fat, you can’t skip breakfast – but you may be too busy to think about calories and to make healthy choices.

That’s why drinking a protein shake first thing in the morning is a simple, foolproof weight-loss method. When you drink the right protein shake, you give your body the nutrients it needs and you can also:

Boost your metabolic rate by 25%. Save calories by avoiding fatty foods -  

(if you drink a shake for breakfast, you can save an average of 400 calories per day).

Keep your blood sugar levels balanced, allowing your body to burn stored fat as fuel.

Increase your energy levels, which enable you to increase your activity and automatically burn more calories.

Why do meal replacements or protein shakes for breakfast work? 

Simply put, weight loss occurs when your metabolism gets moving and you put out more calories than you take in. 

If you were to replace your 750-calorie bagel and orange juice meal with a 155-calorie protein shake, you’d save 595 calories per day. And you’d see the results on your bathroom scale in no time.

We can’t be perfect all the time, so we need calorie safe havens that keep us anchored while we learn how to eat correctly. 

Protein shakes that contain nutrients offer those safe havens. Most people love them because they don’t have to think about food, plan meals or buy expensive products. 

You can even make them yourself. 

To start, try one of my favourite recipes: a Mocha Madness Shake that tastes amazing.

Mocha Madness Shake

300mls of cold water /skim milk (water 0 calories – skim milk 67calories)
1 scoop of Appetizer Chocolate Shake (111 calories)
1 tsp of granulated instant coffee. (4 calories)
5 ice cubes

Blend and enjoy!

Drink yourself skinny!

~ Sue
XXX OOO

PS – you can join in anytime by leaving a comment below indicating your interest and fill out the “Notify Me of New Posts by Email” box so that you’ll be up to date with all my posts.

What's In A McNugget?

McNuggets before the breading and frying.

Weight Watchers recent announcement endorsing McDonald’s Chicken McNuggets as an appropriate meal selection for individuals striving to lose weight has sent the health and fitness industry into an uproar.  Any organization that strives to create a better quality of life through weight loss for their members will ultimately be leading them down a path of health disaster if they continue to give the okay to fast foods and their health deteriorating additives.

When consumers choose to make their own chicken nuggets at home, they get fresh chicken, cut it up into chunks, bread it and either bake it or pan fry them.  When searching McDonald’s website for ingredient lists for all of their menu options, the McNugget is only 45% farm raised, hormone injected chicken.  That leaves 55% of the remaining nugget comprised of chemicals; 37 to be exact. 

One of the 37 ingredients in the McNugget is dimethylpolysiloxane.   This anti-foaming agent is used in silicon, caulk, silicone breast implants, cosmetics, and Silly Putty.  When inspecting a McNugget, this chemical is what gives the “chicken” the whipped texture.

Another dangerous chemical contained in the McNugget is tertiary butyl hydroquinone.  This chemical is petroleum based and is found in perfumes, varnish, resins, and oil field chemicals.  Recent health studies show that this chemical highly carcinogenic and is known to cause stomach tumours as well as damage DNA. 

If you still are not convinced of the dangers that McNuggets or other foods offered on McDonald’s menu can cause to health, rent the documentary Super Size Me.  This movie is a scientific experiment that depicts what can happen to the human body overtime when eating frequent fast food meals.  Before the 8 week study could conclude, the participant developed fatty liver disease, his blood pressure sky rocketed, and his doctor highly suggested stopping the experiment for fear of future ramifications, possibly irreversible, to the participant’s health. 

If Weight Watchers was truly concerned for their participants and their health, they would begin to focus on educating all participants on smart ways to lose weight that include less fast foods, more fruits, vegetables, and lean proteins and incorporate daily exercise. 

All the best in Health and Fitness
~ Sue
XXX OOO

PS – you can join in anytime by leaving a comment below indicating your interest and fill out the “Notify Me of New Posts by Email” box so that you’ll be up to date with all my posts.

Are You Making These 12 Diet Mistakes?

Diet Mistakes Can Influence Weight

Simple diet mistakes can derail your best efforts to get back into that favourite pair of jeans.

If the scale seems stuck, or your weight drops off only to bounce back up, there's a chance you could be making one of these 12 weight loss blunders.

All the best in Health and Fitness
~ Sue
XXX OOO

PS – you can join in anytime by leaving a comment below indicating your interest and fill out the “Notify Me of New Posts by Email” box so that you’ll be up to date with all my posts.

The Nose-Tube Diet

What do you think about this article? 

Should brides be so worried about slimming down for their wedding day? 

Read More On This Topic Here!

All the best in Health and Fitness
~ Sue
XXX OOO

PS – you can join in anytime by leaving a comment below indicating your interest and fill out the “Notify Me of New Posts by Email” box so that you’ll be up to date with all my posts.

When You Work (and Eat) From Home: 7 Healthy Tips

As someone who works from home, I know that maintaining a healthy eating routine takes some passion and planning. Whether your job allows you to work from home – or you are a full time, hard working stay at home parent, it is easier than you think to embrace wellness in your in-home setting – simply by reducing stress and eating right.

You may feel that the lack a structured work environment makes it difficult to stay on track, your house versus a corporate office, for example. But in reality, if you learn to embrace all the wellness benefits of working from home you will find that you are able to take care of yourself and your family more than ever before. Healthy eating, stress reduction and exercise all go hand in hand. So focusing on all three of these areas will ensure that you succeed in whatever your diet goals may be – whether you want to lose weight, maintain it or build strength.

1. Get Ready for Work. If you work from home I’m sure you have had many days when you glance at the clock and it says 4pm and what do you know, you are still in your pyjamas. While I am a big fan of PJ workdays once in a while, the habit of not getting ready for the day can become a mentally fatiguing routine. There is something stable about a defined morning routine of getting ready for the day. Putting on “work clothes” whatever those may be, washing your face, and pampering yourself, showering, preparing a light breakfast and packing lunches for the day. And that leads to the next tip..

2. Pack Your Lunch. Maybe you already pack a lunch for your kids or for your spouse who goes off to work in an office structure. Or maybe you don’t pack any lunches at all. But give this tip a try and see if you like it. Instead of putting off lunch plans until “lunchtime” try packing yourself a lunch in the morning. You are more likely to be calm when you first wake – as any stresses from the day will have yet to shake you. So you are more likely going to pack yourself a lunch of healthy, nutrient dense foods like a large salad with some low fat protein and maybe a tall water bottle or glass filled with lemon wedges and mint for a beverage. My favourite lunch to pack for myself is a giant multi-veggie-ingredient salad topped with lightly sautéed tempeh or marinated tofu, maybe some quinoa, beans and/or brown rice thrown in too. Then around lunchtime I don’t have to worry about making my lunch, I just grab and go…

3. Take a Technology Free Lunch Break. This is probably the most important tip I can give you. Many of us who work from home or even out of an office sit at our desks and eat our lunch. Bad Idea. Your desk area – or in front of your computer, iPad or even smart phone should be an eat-free zone. Instead choose a sunny spot for your lunch. Take your packed lunch and unplug for at least twenty minutes to savour the flavours, textures, colours and nutrition in your meal. I usually like to eat outside on a sunny day. Or even find a sunbeam on the floor on my yoga mat. You don’t have to eat at a big kitchen table. Having a routine also means being flexible. The safety and comfort of routine can be played with to make it interesting and keep you on your toes.

If you are eating alone, lunch will be a nice quiet, tech-free time. If you are eating with your kids, this is a great way to teach them to break during the day for lunch – away from the television and their gadgets. This is a valuable lifelong habit they will appreciate. I remember my dad working from his in-home office. Every day at the same time he would break for lunch and savour his meal in peace. I now see the order and restraint in that routine.

And this goes for breakfast too! Maybe you are a more ‘large breakfast’ person. Be sure to do it tech-free. Enjoying your hearty breakfast in the line of fire of your tech gadgets and online chatter during the busy morning work-rush hours will only boost your stress and set a poor mood for the rest of your day. Find a quiet morning space to eat.

4. Hydrate. Constantly. Lucky us, work from home-ers have very close and easy access to a bathroom. Really! Many people actually halt their water drinking due to the fact that they fear being stuck in a long office meeting or conference call with the uncontrollable urge ‘to go.’ Well drinking lots of water throughout the day (and I do mean pure water – nothing sweetened or caffeinated) will hydrate your cells giving your skin a boost of moisture, helping you flush out toxins, keeping your digestive system running properly and also fighting off dehydration-induced fatigue. Grab a giant water bottle and let it follow you around all day long.

5. Take a Yoga Break. Stretching and feeling a sense of calm helps your body in many ways. It keeps your circulation up – which aids in digestion, energy and removal of toxins. Yoga and stretching also relaxes the body. And a relaxed body is much more likely to eat healthy foods throughout the day. And luckily, you can easily keep a yoga mat in your home and take a yoga break whenever you choose. Kids can join in too! There are even several yoga DVDs specifically designed for kids or parents and kids to do together. Even a ten minute break can work wonders on reducing stress.

6. Fill Up on Fibre. Fibre rocks. It not only helps to keep you fuller longer, but it aids your body in carrying out toxins and dead cells in your digestive tract. Fibre is especially important when you are dieting – not only for the caloric benefits, but because we store many toxins in our fat tissue. And when you start burning fat those stored toxins can be released into our blood stream and make us feel kind of crappy. But fibre to the rescue! As I said, it can aid in carrying some of those toxins out of our body. Fruits, vegetables, whole grains, nuts and seeds are all healthy high fibre, nutrient dense foods.

7. Release Stress Before You Start Eating. Very important. In a corporate office you usually have a certain time when everyone breaks for lunch. So even if you just got off a very stressful phone call or just heard some frustrating news – you sometimes have no choice but to break for lunch. More than likely, you won’t make the best food choices when your stress hormones are raging. Luckily when you work from home you can stop and delay lunch a bit and fill in that stressed out time with (no, not food) – with some stress-releasing activity like exercise, yoga, deep breathing, a hot Epsom salt bath or even a break to turn on some music or read a book. Try to not bring a stressed out mood to your lunch break. You hunger and digestion will not be at its best. You might be left with eating one too many french fries and a stress-induced upset tummy. Stress-release and having some favourite stress-releasing activities to break with during the workday is another great lesson for kids. Especially since kids tend to get stressed out very easily by little things. Maybe they lost their favourite toy or didn’t know the right answer when called on in school. Teaching kids to release stress during their “workday” is important to helping them make smart food decisions as well.

So yes, working from home is an asset in fight to improve your diet! Embrace its strengths and learn to spot the pitfalls of working and eating from home. And know that you are not alone at that lunch table – millions of stay at home-ers are joining you at the lunch table in spirit.

All the best in Health and Fitness
~ Sue
XXX OOO

PS – you can join in anytime by leaving a comment below indicating your interest and fill out the “Notify Me of New Posts by Email” box so that you’ll be up to date with all my posts.

Shortcuts To Good Health

Today, when a sedentary lifestyle is the rule, people’s health is deteriorating day by day. Eating Healthy just requires a little planning. 

Here are some shortcuts to a Healthy Body. Every day, without our knowledge, a faint little feeling in the stomach prompts us to involuntarily look at the clock.

Then the revelation hits us- it is evening and we have not had the time to eat our lunch.

In today’s times, where a sedentary lifestyle is the rule, it’s observed that the health of people is deteriorating day by day. 

They have started taking themselves and their body for granted. 

They don’t even remember when they last had a proper meal.

Eating healthy just requires a little planning. Here are some shortcuts to achieve a healthy body:

Breakfast Is A ‘MUST’

Start your morning with some breakfast, be it a piece of fruit or a whole wheat bread. Put oatmeal into a thermos of hot water, and you could even let it sit overnight. In the morning, you shall have hot cooked oatmeal ready to eat. Similarly, a hardboiled egg can be eaten. This will prevent your body from going into starvation mode. Eating breakfast everyday will also help increase your metabolic rate.

Five Meals A Day

Have at least five meals a day in which three can be the main meals – breakfast, lunch and dinner, while other two meals can consist of foods which are handy and nutritious at the same time. Eating frequently prevents hunger pangs, provides consistent energy, and maintains metabolism efficiency. Grab healthy foods such as fruits that are high in fibre like apple, watermelon, muskmelon, orange, sweet lime, papaya and peaches.

Ask For Healthy Food

Some people’s work demands frequenting restaurants for dinner. Always watch out for hidden fats. Creamy soups, white breads, flaky pastries and mayonnaise-based salad dressings add unnecessary fats to the food. Try consuming broths instead of creamy soups. Instead of mayonnaise dressing, use variety of condiments and flavouring agents such as lemon, vinegar, herbs, onion and garlic to improve the palatability of your salad. Remember, a gram of fat contains more than twice as many calories as a gram of protein or carbohydrate. Ask for grilled, baked, boiled or broiled food rather than fried foods.

Hydrate When You’re Travelling

Your work might involve a lot of travelling in which air travel is one of the most dehydrating experiences. Because of this, people often complain of sore throats and other respiratory illnesses. To avoid these, one should not drink caffeine, cola or alcohol before or after the flights as these are diuretics and can increase the water loss. Avoid salted snacks like salted peanuts or fried foods in order to minimise dehydration. Try consuming lots of fluids in the form of water, fruit juice, coconut water, lime water, etc. In any case, one should drink at least 12 to 15 gasses of water everyday. The stress associated with travel may slightly increase the protein requirement, so one should make an effort to consume a little more protein each day.

Good Quality Of Food

Always remember that the quality of food you eat determines your efficiency at work. Avoid refined foods like white rice and those used to make white bread and sugary breakfast cereals as most of their vitamins and minerals are stripped away. They turn into blood sugar (glucose) so fast just like sugar; they can cause a spike in our insulin level.  Alternate refined flour with wholegrain flour. Substitute white sugar with honey or a sugar substitute . Remember, all this will help us to remain healthy.

All the best in Health and Fitness
~ Sue
XXX OOO

PS – you can join in anytime by leaving a comment below indicating your interest and fill out the “Notify Me of New Posts by Email” box so that you’ll be up to date with all my posts.

1 In 3 Young Aussies Will Get Diabetes

One in three of today's young Australians will go on to develop diabetes, according to new figures released today.

A new assessment of national health data released by Diabetes Australia today shows 1.5 million Australians currently have diabetes.

It says the diabetes rate is likely to at least double in Australia over the next decade, and predicts 3 million people will have type 2 diabetes by 2025.

The head of Diabetes Australia, Lewis Kaplan, has called for a national action plan to be developed to help control what is a potentially preventable disease.

"If nothing is done, the likelihood is that the numbers will continue to grow to 3.5 million by 2033," he said.

"If we do something about the situation, we might reduce that growth down to only maybe 2 million additional cases by 2033."

He says there needs to be better diagnoses and treatment of people with the chronic condition.

"So that they can prevent or delay complications," he said.

"Complications are serious - people go blind from diabetes, they have a large number of limb amputations, they're likely to get end-stage kidney disease, heart disease, stroke and death."

This is some scary reading, you if suffer with diabetes or are overweight – I can help you with this! 

All the best in Health, Wellness and Fitness
~ Sue
XXX OOO

PS – you can join in anytime by leaving a comment below indicating your interest and fill out the “Notify Me of New Posts by Email” box so that you’ll be up to date with all my posts.

Healthy Living - WATER or COKE

WATER or COKE - Can you believe this....? 

It's not about the sugar! 

WATER 

#1. 75% of Americans are chronically dehydrated. (also applies to half the world population) 

#2. In 37% of Americans, the thirst mechanism is so weak that it is mistaken for hunger. 

#3. Even MILD dehydration will slow down one's metabolism as 3%.

#4. One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study. 

#5. Lack of water, the #1 trigger of daytime fatigue.

#6. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers. 

#7. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page. 

#8. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79% and one is 50% less likely to develop bladder cancer. Are you drinking the amount of water you should drink every day?


COKE 

#1. In many states the highway patrol carries two gallons of Coke in the trunk to remove blood from the highway after a car accident. 

#2. You can put a T-bone steak in a bowl of Coke and it will be gone in two days. 

#3. To clean a toilet: Pour a can of Coca-Cola into the toilet bowl and let the 'real thing' sit for one hour, then flush clean. The citric acid in Coke removes stains from vitreous china.

#4. To remove rust spots from chrome car bumpers: Rub the bumper with a rumpled-up piece of Reynolds Wrap aluminium foil dipped in Coca-Cola. 

#5. To clean corrosion from car battery terminals: Pour a can of Coca-Cola over the terminals to bubble away the corrosion. 

#6. Apply a cloth soaked in Coca-Cola to the rusted bolt for several minutes. 

#7. To bake a moist ham: Empty a can of Coca-Cola into the baking pan, wrap the ham in aluminium foil, and bake. Thirty minutes before ham is finished, remove the foil, allowing the drippings to mix with the Coke for sumptuous brown gravy. 

#8. To remove grease from clothes: Empty a can of Coke into the load of greasy clothes, add detergent, and run through a regular cycle. The Coca-Cola will help loosen grease stains. It will also clean road haze from your windshield.



FOR YOUR INFORMATION: 

#1. The active ingredient in Coke is phosphoric acid. It will dissolve a nail in about four days. Phosphoric acid also leaches calcium from bones and is a major contributor to the rising increase of osteoporosis. 

#2. To carry Coca-Cola syrup! (the concentrate) the commercial trucks must use a hazardous Material place cards reserved for highly corrosive materials.

#3. The distributors of Coke have been using it to clean engines of the trucks for about 20 years!

So the question is, would you like a glass of Water? or Coke?

All the best in Health and Fitness

~ Sue
XXX OOO

PS – you can join in anytime by leaving a comment below indicating your interest and fill out the “Notify Me of New Posts by Email” box so that you’ll be up to date with all my posts.

5 Foods That Can Stress Your System

Feeling a bit off? Upset your body less by fine-tuning these common food culprits.

COFFEE

The popular beverage raises blood pressure and places a strain on your adrenal glands, which can leave you feeling anxious and restless, All coffee – even decaf – can stimulate skin ageing. It also reduces the absorption of iron and zinc by up to 50 per cent, which can compromise your immune system.

FIX IT: Try dandelion tea – it’s energising yet caffeine-free.

RED MEAT

You don’t need to go vegetarian just yet, but studies have linked red meat to macular degeneration and bowel cancer. Now Harvard University researchers claim that eating 100 grams of unprocessed red meat daily (a portion about the size of a deck of cards) increases the risk of type 2 diabetes by nearly 20 per cent; while 50 grams of processed red meat daily – think one sausage, or two pieces of bacon – boosts the risk by 50 per cent. 

FIX IT: Avoid processed meats, stick to chicken, turkey and fish, and try a few meat-free meals a week.

UNSOAKED BEANS

They’re packed with protein, anti-oxidants and fibre, but stress the digestive system. “This is because the enzymes needed to digest beans are in the large intestine and the by-product is gas. Even pre-cooked, canned varieties can bloat sensitive stomachs.

FIX IT:  Soak beans in water before cooking or add vinegar and herbs, like coriander, anise or cumin, to canned bean dishes.

CHILLIES

Spices contain volatile oils, which are capable of physically irritating the lining of the stomach. A very hot chilli or curry dish that contains a blend of pungent spices can literally bore a hole in the stomach lining.

FIX IT: Use milder spices, like paprika and cumin, instead, or eat yoghurt with chilli dishes to soothe a burning tongue and stomach.

COW'S MILK

Don’t cry over spilt milk – it contains the protein casein, which is hard for humans to digest. This is why cow’s milk can trigger allergic responses, such as asthma, earache, runny nose, skin rash, lethargy and irritability.

FIX IT: Boil milk first to break down the indigestible molecules, or choose goat’s milk, oat, almond or rice varieties, or calcium-fortified soy instead.

All the best in Health and Fitness
~ Sue
XXX OOO

PS – you can join in anytime by leaving a comment below indicating your interest and fill out the “Notify Me of New Posts by Email” box so that you’ll be up to date with all my posts.

The Skinny on Healthy Eating!

"May I always remember how good it feels to feel great?"

May I follow my diet? May I have grace for today? May I eat more vegetables? May I listen more and talk less? May I stop binge eating? May I fit into my skinny jeans by June? May I have a glass of wine at night? May I stress less and eat more chocolate?

Following a diet or regime for months can become monotonous and tedious; especially when one hasn't achieved the results they wanted by the anticipated time. Nevertheless, the goal is still attainable.

I am often asked, "What mistakes could I be making that I may not realize?" Here are some suggestions:

v  Skipping meals. Ask yourself if you diet by day and binge by night.

v  Are you "grazing" yourself fat? It is easy to eat 600 calories of popcorn, pretzels or cereal without realizing it. Eat only pre-portioned snacks.

v  Am I being consistent? Consistency will help you meet your goal sooner.

v  Ignoring "Serving Size" on the Nutrition Facts panel; i.e., one serving of corn chips is 10 chips, not the whole bag!

v  Snacking on bowls of nuts and dried fruits. While both are healthy and a good source of nutrients, they can be high in calories. Stick to one portion.

v  Eating pasta and thinking it is "light." A serving of pasta is 1 cup, not the 2-3 cups most people eat, or restaurants serve.

v  Know that not all energy bars and smoothies are nutritious or low-calorie. Read labels and choose the most nutrient dense option.

v  Are you drinking enough water? It is common to begin a weight loss regime by drinking enough water, only to reduce the amount over time.

v  Do you allow yourself an occasional treat? Deprivation doesn't work. Allowing yourself treats every so often deters excessive eating.

All the best in Health and Fitness
~ Sue
XXX OOO

PS – you can join in anytime by leaving a comment below indicating your interest and fill out the “Notify Me of New Posts by Email” box so that you’ll be up to date with all my posts.

We All Eat Out.

By Liz Schreiter – Shrink Team Member.

It is one of life’s pleasures. So why not enjoy?


Here are a few pointers to makes sure dining out doesn’t sabotage your healthy eating habits.


Its okay to say, “No Thanks” when the bread/chip basket is brought to your table. There are a lot of empty calories here, so save the calories and don’t fill up while unconsciously munching bread and crackers.
Order the leanest cuts of meat. Saturated fat isn’t a nutrient.


When ordering salads, always ask for the dressing on the side. Dipping your salad into your dressing is better than drowning your salad in heavy dressing. Better yet, when you eat your salad try, just dip your fork in the dressing first and then get the lettuce. You’ll still get tons of great flavour with very little dressing.


Look for vinegar or citrus dressings too as they are generally lower in calories.
Drink water, save calories and money. Skip the soft drinks or even tea with sugar.


Ask for whole wheat pasta or brown rice instead of white. Avoid fried rice as the oil adds a lot of calories.


Ask to have your food grilled, not fried.


Eat sandwiches open-faced with a knife and fork. You don’t need to eat all of the bread.


Ask for a to-go container when your food arrives. Wrap up half your over-sized meal to save for later. Do this before you start eating your meal.


Be prepared. Many restaurants offer nutritional information and options on their websites. Take a look at the menu before you leave and decide what you are going to order. Then you won’t be swayed by last minute hunger-induced decisions.


Words to avoid: Cream, fried, butter sauce, covered with cheese, gravy and super-size.


Finally, remember to be nice to the waiter. Waiters can make helpful suggestions and be your partner towards a healthy lifestyle.


All the best in Health and Fitness
~ Sue
XXX OOO


PS – you can join in anytime by leaving a comment below indicating your interest and fill out the “Notify Me of New Posts by Email” box so that you’ll be up to date with all my posts.

Can Drinking Tea Really Accelerate Your Fat Loss - Here Are The Facts!

Over the past few months I have spent a significant amount of time researching the possible good and bad benefits of drinking different types of teas.

No, I’m not saying there is anything wrong with drinking your cup of Joe. As a matter of fact, organic coffee is jam packed with tons of antioxidants and has been found to decrease the risk of diseases like type 2 Diabetes and cancer, but it’s also pretty jam packed with caffeine, which is why I decided to research and make the switch over to a variety of different teas.

The good news is that I found a long list of incredible benefits to drinking tea which made my transition very easy. Tea also does contain some caffeine (about a quarter to half as much as coffee) making the switch even easier.

Here are several different varieties of teas and the many healthy benefits I found to each (who knows, you may even consider switching your Java habit as well.)

Black Tea


Before we differentiate between several different teas, it is true that all teas (black, green, oolong and white) come from the same plant, camellia sinensis. What gives each tea its particular qualities is in the processing of this particular plant to create different varieties of tea. Black tea is probably the most commonly consumed and most popular of all the teas I researched. It also contains the highest amount of caffeine of most teas (approximately 40 mg), but not nearly as much as 1 – 8 oz cup of coffee (100 mg). The low amounts of caffeine in black tea promotes blood flow in the brain without over stimulating the heart, helping to sharpen mental focus and concentration (oh, we could also use a little of that).


One of black teas greatest benefits is its high number of antioxidants, including quercetin, a substance found to combat inflammation and support healthy immune function. This is probably the best health benefit of drinking black tea…its ability to keep the immune system healthy and strong.


I enjoy a cup of hot black tea most mornings with a bit of squeezed lemon and stevia. It helps me start off my day energized and alert without giving me any of the jittery feelings I would sometimes get with drinking too much coffee. Some people much prefer their black tea cold, which I sometimes make for my husband and relatives when they are visiting. I make 2-3 tea bags with boiling water in a large glass bowl, sweeten with stevia and allow to cool in the refrigerator for 2-3 hours. It’s delicious and refreshing served over ice with a little added piece of lemon (careful with how many glasses you drink if you are someone who is sensitive to caffeine).


Green Tea


If you’ve ever done even the slightest research on weight loss, you’ve surely come across tons of information touting the miraculous ability of green tea to burn off body fat.


Is that really true?


Well, before we get to that, what makes green tea so special?


Green tea is extremely rich in catechin polyphenols, particularly EGCG, which is an extremely powerful antioxidant. Besides inhibiting the growth of cancer cells, it actually has the ability to kill cancer cells without harming healthy tissue. EGCG has also been found to be extremely powerful in the prevention of heart disease and assists in keeping cholesterol levels healthy.


But back to the weight loss theories…


Many doctors and scientific studies have confirmed the incredible power of green tea when it comes to weight loss. Dr. Nicholas Perricone, world renowned doctor and author of 3 bestselling books stated, “…you'd lose up to 10 pounds in 4-6 weeks doing nothing but taking green tea. Green tea increases your daily fat burning rate by 43%”. The fat burning effects of green tea can be attributed to so much more than just its caffeine content (since caffeine has been shown to enhance the metabolism). The catechins in green tea have been found to force the body into thermo genesis, driving your body to burn fat as its energy source. Green tea has also been shown to cause carbohydrates to be released slowly, preventing rises in blood-insulin levels and keeping the body at an ideal blood sugar balance for fat burning.


Can I say for sure that this will happen to almost everyone? Definitely not! Every person is individual and many other factors in your diet and exercise program greatly affect what your weight loss results will be. But with all the other wonderful benefits we know about green tea, it is definitely worth including 1-2 cups into your daily routine (Green tea contains approximately 15-30 mg of caffeine per cup. Careful with your intake if you are someone who is sensitive to caffeine).


Like black tea, green tea can be enjoyed hot or cold and you can use stevia, xylitol or raw honey to sweeten a bit.


Last but definitely not least…


Oolong/Wu-long Tea


This was by far the most eye opening research of them all. I had heard of the many benefits of Oolong Tea (also widely referred to as Wu-long) for some time, but had never done this much research and reading about it (little did I know what I was missing).


Even though green tea has been most popularly known as the drink of choice for fat burning, wu-long tea has been shown to burn 220% more fat than green tea. The only difference between green tea and wu-long tea is in the processing of the tea leaves, making the beneficial properties of each just slightly different.


The Chinese have long believed that oolong/wu-long tea is greatly beneficial in reducing and maintaining weight and have conducted several studies proving such. It looks like, from the research, that wu-long tea can actually encourage your body to use more fat for energy, resulting in accelerated fat burning and, of course, weight loss. Many of the same fat burning properties, mentioned above for green tea, have been found in wu-long tea but the effects seem to be more pronounced.


All of the other incredible benefits of tea can also be found with wu-long tea, but, where as increased immune function and antioxidant benefits are black and greet teas claim to fame, it looks like wu-long teas greatest benefit is fat loss.


You can enjoy wu-long tea hot or cold, sweetened or flavoured with lemon. I actually really enjoy the rich, flowery taste of wu-long tea all on its own, not really needing any sweetener or anything added to enjoy its delicious taste.


Sue, which tea is the best for me?


With all the wonderful benefits of these 3 teas, it may be hard to decide which is the best choice for you. I love to do what my good friend Mike Geary taught me is to mix all three varieties together! Many mornings I will put 1 tea bag each of black, green and wu-long tea in a small pot with boiling water. I let that steep for about 5 minutes and remove the tea bags. I sip 1 cup for breakfast and then another with lunch. The different tastes of each blend together really nicely and make for a tasty warm drink (again, it can also be enjoyed like iced tea, which I know is how Mike enjoys it best.)


Black, green or Wu-Long , whichever you choose, 1-2 teas each day is a wonderful addition to your healthy eating plans. As with anything, be very mindful to your body’s response to the caffeine amount and let your body be your guide.

All the best in Health and Fitness
~ Sue
XXX OOO

PS – you can join in anytime by leaving a comment below indicating your interest and fill out the “Notify Me of New Posts by Email” box so that you’ll be up to date with all my posts.

Why You Should Eat Breakfast

You've heard it a million times—eat breakfast to lose weight.  With all the healthy options out there, starting your day with a balanced breakfast that includes lean protein and fibrous carbohydrates can be just the boost you need to reach your target weight.


Numerous studies have shown that breakfast eaters tend to weigh less than breakfast skippers.  Reasons behind this tendency haven’t been completely proven, but one theory suggests that eating breakfast reduces hunger throughout the rest of the day; this, in turn, causes total calorie intake to be lower than if you hadn’t eaten breakfast.
Another theory is that people who eat breakfast tend to be more health conscious than people who skip breakfast.  Either way, a complete breakfast is an invaluable tool in your weight loss and health goals.


An important aspect of a healthy breakfast is lean protein.  It’s an ideal nutrient to include in breakfast because if its ability to suppress your appetite throughout the day.  Numerous studies have shown the link between eating eggs (as opposed to a mostly carbohydrate meal) for breakfast and being more satisfied throughout the day.


Now the question of what to eat arises.  A super-easy, balanced breakfast that I eat is, a protein shake made with a cup of 2% milk and fresh fruit.  This quick breakfast comes out to roughly 300 calories, with a good balance of protein, good carbs, and healthy fat and only takes two minutes to prepare.  So, if you don’t think you have time for breakfast, make that and eat it on your way to work or school!


However, if you have time in the mornings you can make an omelette made with 2 whole eggs, 4 egg whites, green and red peppers and onions.  This with a small bowl of oatmeal and some mixed fruit is a good breakfast to start with with.


Here are a few other healthy breakfast options:

Whole-wheat English muffin with cheese, a scrambled egg, and avocado.

Breakfast smoothie with Greek yoghurt, fruit, and protein.

Whole grain cereal with milk. 

Oatmeal with fruit and a protein shake.

All the best in Health and Fitness
~ Sue
XXX OOO
PS – you can join in anytime by leaving a comment below indicating your interest & ticking the “Notify Me of New Posts by Email” box so that you’ll be up to date with all my posts.  

Swap It, Don't Stop It!

The Australian Government has launched the ‘Swap It, Don’t Stop It’ campaign – a call to action to all Australians to make healthier lifestyle choices to reduce their risk of heart disease, type 2 diabetes and some cancers.

‘Swap It, Don’t Stop It’ features Eric, an animated blue balloon character, likeable but overweight. On television, in print and on the radio, Eric will urge Australians to make some simple lifestyle changes to become healthier – for instance swap big for small (portion control); swap often for sometimes (occasional treats); swap fried for fresh (nutritional quality); swap sitting for moving (physical activity); and swap watching for playing (physical activity).

Plenty of Swap It resources have been developed to help people learn how to become a 'swapper'. These resources are available from the Swap It, Don't Stop It website and include:

An app for your iphone that allows you to choose from a range of food and physical activity swaps. You can track your progress, use an ingredient planner, create your own shopping list and find activities nearby.

A 12-week planner to help you plan and monitor your eating and physical activity.

Brochure

Posters

Fact sheets

The Swap It, Don't Stop It campaign and the swapper resources will help you lose your belly without having to lose out on the things you love, so start swapping today!

All the best in Health and Fitness
~ Sue
XXX OOO

PS – you can join in anytime by leaving a comment below indicating your interest & ticking the “Notify Me of New Posts by Email” box so that you’ll be up to date with all my posts. 

Are You Ready For Your Healthiest Year Ever!

Hi guys!
Are you ready for your healthiest year ever?
I know that I sure am, and it all starts TODAY!!

Tomorrow we’ll kick off the 90 Days to Your Healthiest Year Ever by developing our SMART goals – I don’t believe in resolutions because they lack an action plan, but I am all in favour of goal setting. None of us are perfect (not even me) and setting goals is a great way to improve.


In my post tomorrow I’ll introduce you to SMART goal setting and will also share a goal setting worksheet with you. As we start the New Year, I’d like you to think about your 3 goals that you’d like to accomplish this year – they can either be worked on concurrently, or consecutively. (HINT: mine are consecutive goals that build on each other).
All the best in Health and Fitness
~ Sue
XXX OOO
PS – you can join in anytime by leaving a comment below indicating your interest & ticking the “Notify Me Of New Posts By Email” box so that you’ll be up to date with all my posts.