Category: Fitness

Eat More Vegetables for Easy Weight Loss!

 

Tired of struggling with weight loss and/or maintaining your weight? Eat a diet loaded with vegetables to cut back on calories easily and naturally! It helps you feel more satisfied physically and psychologically. It is a great strategy that curbs things like high calorie snacking, and going back for unnecessary seconds — which can sabotage your healthy eating plan.

Five Ideas for Adding More Vegetables to Your Day


1)  Add an extra serving! Reach for two servings of steamed veggies with your protein and carbohydrate. Steam two different types of vegetables for variety!

Don’t have time to go to the farmer’s market? Buy frozen organic vegetables. They’re easy to cook, usually cost less, and you don’t have to worry about them going bad!

2)  Eat more salad! Get a healthy serving of vegetables by having salad with one of your daily meals! It will keep you from overeating. Just be sure to measure the dressing carefully. Two tablespoons is usually a serving. Choose one hundred calories or less per serving when buying bottled dressings.

3)  Add veggies to your entree! When cooking at home, pick “light” recipes that are loaded with vegetables. Some ideas are pastas, rice bowls, stir-fries, hearty broth-based soups, and stews. These can be veggie rich and still give you the protein and carbohydrates you need to fuel your body properly. Sites like Cooking Light and Eating Well are good resources for recipes.

4)  Snack on them! Try cutting up veggies like  carrots, cauliflower, broccoli, snap peas, & celery for go-to snacks.  Serve them with a single serving of hummus, cheese, peanut butter, or light ranch dressing. Add a serving of pita bread or crackers to help you feel more full and get the carbs your body needs.

5)  Have them for breakfast. Try adding vegetables to your morning fare. Add spinach or last night’s leftover steamed vegetables to scrambled eggs. Or, try putting raw spinach or arugula on an egg sandwich.

Like smoothies in the morning? Try adding kale, celery, cucumber, spinach, or parsley to your blended drink. If you’re too busy to make one, check your local grocery store for smoothies with vegetables in the ingredients. (Check out my friend Christiane Marshall’s smoothie recipe below.)

A healthy eating plan loaded with vegetables is one of the easiest ways to lose weight without dieting or feeling hungry. Add regular exercise and you have the best recipe for long term weight loss there is!

To your health and fitness!

Jennifer

Ginger Snap Kale Smoothie for Two or Three (by Christiane Marshall)

 

Green smoothies are an acquired taste, so I’m sharing a recipe with lots of options! Ginger gives this smoothie a little bit of a snap, so go slowly at first. Taste test it as you go along. (The beauty of ginger is both the taste and its ability to minimize inflammation. I use a lot of it.)

Blend all together: (Chop ingredients more finely if you have a challenged blender!)

1 to 3 cups of ice or water or coconut water (to taste) See tips below.

1 cup washed and chopped organic kale (or collards — kale is sweeter)

1/2 avocado for smoothness and healthy fat

1 cup fresh ripe mango (you can also use banana) for smoothness and sweetness

1/2 organic apple

1 small piece of fresh ginger (to taste)

1/4 cup of chopped celery (and/or carrots)

a pinch of Himalayan salt

Optional: 1 Tablespoon raw almond butter (makes it more hearty)

Tips:

1. Because the water in the fruit and vegetables vary, play around with the amount of liquid. Your texture preference matters too!

2. Begin with 1 cup of water, adding as you go. Blend till smooth with the least amount of liquid to get everything through the blades, but not so little that the blending stops. Add water to taste after everything is smooth.

Enjoy!

 

 

Lack of Sleep Triggers Weight Gain! How to Fix That!

Yikes! Are You at Risk of Gaining Two Pounds a Week?

 

The simplest way to avoid weight gain and/or start losing weight may be a good night’s sleep — because yes, lack of sleep triggers weight gain!

For years researchers and the fitness industry have known that adults who get less than five or six hours of sleep per night are at higher risk of weight gain and struggle more with weight loss.  However, a recent study performed by the University of Colorado and published by the New York Times found that participants restricted to five hours of sleep per night gained an average of two pounds by the end of one week.  Yikes!

What were some of the reasons for the immediate weight gain?  Light sleepers not only consumed more calories while they were awake,  they also shifted what and how they were eating.  Researchers found that the sleep deprived participants overate carbohydrates (causing water retention); ate smaller breakfasts; and snacked a lot more after dinner. In fact, they ended up eating more calories during after-dinner snacking than any other meal of the day!

How do you know you’re getting enough sleep?

 

While the amount of sleep an individual needs can vary from person to person, the average adult needs approximately 7-9 hours of sleep per night to remain productive, healthy, and happy.

Eight tips for getting a better night’s sleep:

 

1)  Exercise!  Studies have shown that 30 minutes of moderate exercise (like brisk walking) per day can help you sleep better.

2)  Ban the blue light!  Turn off or cover any blue displays in the bedroom.  Short waves of blue light may interfere with your sleep.

3)  Eliminate the back pain. Back pain may not wake you up at night, but it can impact the quality of your sleep. Place a pillow between your knees when sleeping on your side to stabilize the hips and ease back pain. If you are a back sleeper, place a pillow under your knees.

4)  Watch the caffeine! Coffee in the morning is fine for most people, but caffeine after noon can interrupt the deep stages of sleep.  If you know that’s you, give yourself a cut-off time for caffeinated drinks.

5)  Snack wisely! Per Web MD, complex carbs and dairy are sleep inducing foods. Choose snacks like cereal and milk or cheese and crackers if you are eating before bedtime. Just make sure to stick to single servings and finish your snack an hour before bedtime says Web MD.

6)  Get a night light! Put a night light in your bathroom just in case you need to get up and use it in the middle of the night. Avoiding the bright light will help you get back to sleep easier.

7)  Wind down. With all of the stimulation we’re exposed to throughout the day, it’s no wonder people have a tough time getting to sleep. Try things like reading, praying, meditating, listening to music, stretching, or taking a hot bath an hour before bedtime to help you get the zzz’s you need.

Not sure you can spare an hour?  Start with a ten minute “wind down”  period before bed. Even ten minutes can help!

8)  Schedule a check up. Some medical conditions can affect your sleep. So if sleeplessness persists, make sure to schedule a check up and discuss the lack of sleep with your doctor.  Then the two of you can come up with a plan to help you get the healthy amount of sleep you need.

Getting good sleep is a simple yet critical step to avoid weight gain and keep you on track with your weight loss goals!

Have a question or a comment?  Please leave it below for me in the “comment” section.  I love to hear from you!

To your good health!

Jennifer

 

 

 

Lose Weight With These Easy Portion Control Tips

Did you know that the average restaurant meal is now four times larger than a meal in the 1950’s?  It’s no wonder that the average adult is 26 pounds heavier than sixty years ago!

You can lose weight with portion control. That’s one of the most important secrets behind weight loss.  When you cut back on portion sizes and take a balanced approach to healthy eating, you will see your weight drop.

Unlike restrictive diets which can lead to binging, portion control teaches you how to eat the foods you like in moderation. You may be asking how to control portion sizes without scales and various other measuring tools, or what to do when you eat out. Great questions!

Five Simple Tips for Portion Control:

1)  Read the fine print!  Yes! The labels will tell you how many calories, but make sure you read how many servings are in that bag of chips, energy drink, soda, box of crackers, etc.  Most snack size bags are actually two servings — not one!

2)  Are your plates super sized? Over the years it’s become fashionable to have large plates. Don’t worry, I’m not going to tell you to get new dishes! However, a plate that is smaller will appear fuller and may satisfy you more.

If you feel like you need the extra visual help, you can purchase plates that have the portion sizes built into them. Everything from plastic to china. Another way I combat the empty looking plate is to use bowls. They appear fuller and I am able to scoop out the proper portion sizes with a ladle.

3)  Develop a simple visual system. Not all plates are created equal. so it’s helpful to know what a proper serving is. Here are some visual cues/examples to help you with portion size:

  1. Vegetables or fruit: about the size of your fist.
  2. Carbohydrates like pasta, rice, and starchy vegetables: A single serving is 1/2 cup or the size of a cupcake wrapper.
  3. Meat, fish, or poultry: the size of a deck of cards or the size of your palm (minus the fingers).
  4. Snacks such as pretzels and chips: about the size of a cupped handful.
  5. Apple: the size of a baseball.
  6. Potato: the size of a computer mouse.
  7. Bagel: the size of a hockey puck.
  8. Pancakes or lunch meat: the size of a compact disc.
  9. Cheese: the size of a pair of dice or the size of your whole thumb (from the tip to the base).
  10. A tablespoon of food such as peanut butter, salad dressing, hummus:  The size of your whole thumb.

4)  It’s okay to go back for seconds! Try serving from the kitchen counter to avoid reaching mindlessly for a second helping. If after 20 minutes you are still hungry, then go back and load up on veggies or a 1/4 to 1/2 second serving.

Eating out?  No problem. Ask your server about the portion sizes. Start with one or two dishes and then decide if you want more. The kitchen will still be there!

5)  You do not have to finish everything on your plate!  Many of us were raised not to waste. This was a really important thing to teach us as children, and I am grateful for that up-bringing. Unfortunately, this has been linked to overeating in adults.

I give you full permission to leave food on your plate. You will not be sent to your room! That may sound silly. However, so much of our childhood training affects the way we look at food. If you are like me and really dislike wasting food, then simply place whatever is left in a small container. You can have it as a snack or combine it with your lunch.

So there you go! These strategies can be implemented right away to help you with weight loss. Portion control is one of the best ways to begin cutting back on unnecessary calories without depriving yourself.

Have questions or tricks to share?  I’d love to hear from you below!

Blessings to you and yours!

Jennifer