Category: Healthy Eating

Can Convenience Make Us Fat?

America is blessed with so many conveniences! Unfortunately, it has also increased our obesity rate! Fortunately you don’t have to be a casualty.

Your great-great grandmother would laugh!

She’d wipe the sweat off her brow and let out a belly laugh. “A what? A gym?” Especially after coming in from milking the cows, weeding the garden, churning the butter and doing the family laundry by the river.

It hasn’t been until recently (about the 1950’s) that Americans have faced a need for formal exercise. With automation came less lifestyle activity. About the same time more processed “fast” foods entered the scene. Convenience crept in — and it is here to stay!

It’s no mystery when you stop and calculate how automation has caused us to burn less calories and consume more of them.

Today, it is possible to stay home for 30 days straight and never leave the house. You can have your food delivered, your trash picked up, your movies delivered, your mail picked up, and even have your dog walked!

Hang on Jennifer. Do you want me to live like the Amish?

Now please don’t get me wrong. I like my washing machine, dishwasher, and my automobile. Since I live on an island, I really like that I can have some of my favorite retailers deliver to my front door. These conveniences free up my time for other priorities.

For busy people, outsourcing some of the less physical everyday tasks will actually assist you with your health and weight loss goals. It will free up your time to plan healthy low-cal meals, exercise more, and even rest.

Here are some everyday tasks that can help you lose weight:

  • Park in the back of the lot.
  • Walk downtown for an errand.
  • Take the stairs.
  • Walk your kids to school.
  • Walk the dog.
  • Walk to the mailbox.
  • Go shopping.
  • Do careful meal planning and cooking.

You can exercise during leisure time as well!

  • Turn off the screen and go for a walk.
  • Walk to your local video store for a movie. (Multi-task by bringing the dog.)
  • Walk to your local restaurant.
  • Plan outdoor activities for your off time.
  • Meet a friend for a walk and then have coffee or lunch.
  • Walk on the beach.
  • Go hiking and have a picnic for a date.
  • Plan vacations that offer physical activities.

Last Tuesday, a close friend of mine was in town. She wanted to walk across the Golden Gate Bridge and sight see. We walked a little over three miles and had so much fun. It was a beautiful day. After, we went to Sausalito for lunch.

It would have been so much easier to stop in the car, take a few photos, and drive on to Sausalito. I’m so glad that we made the extra effort to walk across it. We combined our exercise with our leisure time. We had fun and met our daily exercise goal all at the same time.

There’s no getting around it — we have to plan to lose weight!

Modern convenience has permanently created an environment that requires us to pay more attention to calories burned versus calories consumed. In order to lose and/or maintain our weight for the years to come, healthy eating and regular exercise must be incorporated into our daily lives.

Whether you prefer to “disguise” exercise in your every day activities or like to do formal workouts, it will require some thought and planning. Check this out for tips on how to lose weight living your life.

Convenience can open the door for a “last minute” mindset. Use your calendar to schedule exercise and healthy meals into your day. If you’d like suggestions on how to do that, I offer you nine meal planning tips that lead to weight loss. Don’t worry. They’re perfect for busy people, and even save you money!

Please leave a comment below and let me know if you have any questions or if there is anything you are struggling with. Or, if you have a success story you would like to share! I love hearing from you!

Blessings!

Jennifer

 

Breakfast Can Help You Lose Weight!

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If mornings at your house are anything like mine, time is precious during those early hours! For many Americans, coffee is the breakfast of choice. You may be saying, “I know where you’re going Jennifer, but I just don’t have time!” Or, “I’m not hungry in the morning.”

You are not alone! These are common reasons for skipping breakfast. However, after you read this article you may want to consider eating a little something before you head out the door.

How breakfast helps you lose weight:

1) Jump starts your metabolism!  Once you are awake the body has already been fasting for an average of 10-12 hours depending on eating and sleeping patterns.

Skipping breakfast increases the fast to approximately 15-20 hours. This keeps the body from producing the enzymes needed to metabolize fat to lose weight. By eating breakfast you actually increase your metabolism!

2)  Battles binging! Skipping breakfast will make you ravenous later in the day and may cause you to overeat. You may find yourself nibbling mindlessly throughout the day. Combine a slow metabolism with that and you have a great formula to sabotage your weight loss plan!

3)  Inspires healthy choices!  Regular breakfast eaters have been proven to eat less throughout the day, pick healthier foods, and exercise.

It’s no secret that breakfast is the most important meal of the day.  So how do you battle the obstacles holding you back?

1)  No time!  Make it to go and eat it at work. Try pre-cooked eggs and oatmeal from the night before. Or, toast a whole wheat english muffin and make a healthy breakfast sandwich.

2)  Not hungry! Start by having a piece of fruit in the morning. This will still break the fast and stabilize blood sugar. Work you way up to adding protein. Try a hard boiled egg, peanut butter, or yoghurt. Make it a goal to finish your entire breakfast by 10:00 a.m.

Make smart choices!

Since breakfast sets the pace for the rest of your day, you want to make wise choices.

When focusing on weight loss and management, a 300-450 calorie breakfast is a good target. If you are eating cereals, read the labels and pay close attention to serving sizes and calorie count. Granola is best used as a condiment rather than a meal.

Here are some examples of low-cal filling breakfasts:

Breakfast #1

  • Two fried eggs with a tablespoon of salsa
  • 1 serving of oatmeal with a tablespoon of coconut oil & blueberries

Calories: 435

Note: On this breakfast I eat a 1/2 serving of oatmeal. A full serving is too filling for me. You will want to experiment. I eat a snack around 10:00 a.m., usually a piece of fruit.

Breakfast #2 (replaces the fast food breakfast sandwich)

  • Whole wheat english muffin sliced & toasted
  • 1 fried or scrambled egg
  • 1 slice light cheese
  • 1 piece of nitrate free ham
  • Optional piece of fruit

Calories in sandwich: 329

Breakfast #3

  • 1 cup lowfat yoghurt
  • I tablespoon agave nectar
  • 1/4 Granola
  • Handful of blueberries

Calories: 370

If you already eat breakfast at least five days per week you are on the road to success. If you are just getting started, I hope this article has motivated you to incorporate exercise into your routine.

Have a quick, healthy breakfast you’d like to share? Please leave a comment below. I’d love to hear from you!

Blessings to you and yours!

Jennifer

 

Tips for Your Summer Weight Loss Plan

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Summer has arrived! This means vacations and lots of outdoor festivities!

Summer is also the easiest time of year to lose weight. An abundance of daylight, outdoor activities, and fresh fruits and vegetables all contribute to easy weight loss.

But don’t get caught in these traps!

1) The snack trap!  With summer barbecues come lots of chips, dips, & appetizers. Did you know that a serving of chips is usually between 9 and 16 chips; and that a serving of dip is usually two tablespoons? Go ahead and taste, but step away from the table to have a conversation.

Avoid sitting down in front of these yummy temptations! This can lead to mindless eating and lots of unwanted calories.

2)  Use this strategy at vacation buffets. Cruises and hotels offer wonderful buffets. However, when I have a choice between ordering from the menu or the buffet I will usually pick the menu. This helps me avoid overeating.

If the buffet is all you have to choose from, or you really want to try the food, then keep portion sizes in mind. Remember you will be eating lunch and dinner! You may not want to spend all of the calories at breakfast. If breakfast is your favorite meal and you want to splurge, then consider a salad for lunch.

3) Watch for hidden calories!  Summer is the time for blended drinks with lots of fresh fruit. These can be loaded with calories. Treat tropical drinks as a dessert if weight loss is the goal.

The same goes for the whipped drinks at the coffee shop! A Starbucks Frappucino can be anywhere from 290-490 calories!

4)  Don’t let the heat stop you!  Hot weather can cause us to slow down a bit. Your body is telling you to pay attention to the heat.

Exercise outdoors in the early morning or evening when in a hot climate. Or exercise in an air conditioned environment. Many hotels and cruises offer morning classes for this reason.

5) Make sure to hydrate! Watch your water intake even if you are spending the day by the pool. Water wipes the perspiration off of your body, yet your body continues to perspire in the pool. If you get dehydrated, heat stroke can occur.

If you’re not sure how to tell when you are dehydrated, you can refer to one of my recent articles on How Water Helps You Lose Weight.

Play a little for weight loss!

Think about outdoor activities that you and your family enjoy. Then, incorporate physical activity into your summer plans.

For example, I love to sit on the beach all day long! It’s so peaceful and I leave totally restored. To counter the sitting, we go for a walk and play in the surf with our dogs. Carrying all of the gear down to the beach is a pretty good warm-up!

There are so many ways to burn calories while having fun! Try Frisbee, Flag Football, swimming, boating, and body surfing. It doesn’t have to be formal. If it seems like a chore, pick something else!

Most of all have fun!  Make sure you rest, play, laugh, and relax!

What’s your favorite summer activity? I’d love to hear what you have to share!

Blessings to you and yours!

Jennifer