Category: Burn Calories

The safer and way more effective than “fad” diets secret

The safer and way more effective than “fad” diets secret

Did you remember to eat breakfast today? I really hope so! It’s one of the most important things you can do if you want to lose and/or maintain your weight.

In today’s video I share the main reason you want to eat breakfast, how soon you should eat something after you wake up, and what to do if you are not really a “breakfast person.”

After watching this three minute video you will never want to skip breakfast again. I promise. 🙂

Have a great day!
Jennifer Ledford

P.S. Greta, our little chihuahua mix makes a surprise guest appearance. You don’t want to miss it. 🙂

Six Ways To Avoid Calorie Overload on Thanksgiving

Looking forward to Thanksgiving but not looking forward to all of the calories? No worries! There’s plenty of ways to avoid the calorie overload this Thanksgiving without missing out on great food and festivities.

1)  Find a local Turkey Trot. Many towns and cities around the country host short runs called “Turkey Trots”. They usually benefit a charity and are very casual. If running is not your thing, you can walk it. It’s a great way to burn some extra calories before the big meal.

If you can’t find a Turkey Trot, make up your own. Encourage the family to join you for a walk, hike, or even a game of flag football.

2)  Eat breakfast. Beware of the temptation to skip meals to “save room” for the big feast. This not only slows down your metabolism, it increases the likelihood that you will seriously overeat during Thanksgiving dinner.

3)  Watch the appetizers! Stick to the veggie plate and eat fewer of the high calorie choices.

4)  Eat normal portion sizes. Treat Thanksgiving like any other meal. Avoid eating until you feel stuffed. You can always go back for more later.

5)  Make conscious swaps! Consider trade-offs. For example, if eggnog is your thing, then you may want to have only a few bites of pumpkin pie. Spend the calories on the foods you know you may feel like you missed out on.

 6) Trim the calories on the sides dishes. If you are cooking, consider using lower calorie recipes for some of the traditional sides. Try websites like Cooking Light or Eating Well, or do an internet search for the “light” version of the recipes on your menu. If family and friends are bringing dishes — ask those you know would be on board to do the same.

This recipe can be made as an alternative to heavy, butter laden mashed potatoes. Your guests may not even realize they aren’t eating mashed potatoes!

Creamy Cauliflower Puree

courtesy of IDEA magazine

1 large head of cauliflower, cut into 1-to 2-inch florets (5-6 cups)

2-4 cloves garlic, peeled

2 cups vegetable broth or water (low sodium optional on the broth)

1 tsp. sea salt, plus more when pureeing

1/4 cup olive oil

1/4 tsp. freshly ground pepper

1 heaping tbs fresh herbs to garnish (chives or parsley would be good)

In large sauce pot or steamer, place cauliflower, garlic, broth or water, and sea salt. Cover and bring to a boil, then reduce heat and simmer 10-15 minutes or until tender. Stir occasionally to ensure even cooking. Drain, reserving cooking liquid.

Puree in two batches in food processor until smooth, scraping down sides as needed. With motor running, add 1/4 cup cooking liquid, half the olive oil, pepper, and a pinch of sea salt to each batch.  Adjust seasoning to taste. Transfer to serving dish, top with herbs and serve hot. Can be made ahead and kept warm or reheated on low. Serves six.

Note: If you don’t have access to food processor, substitute handheld blender. Kick up puree flavor with 1-2 teaspoons or two Keen’s dry mustard powder, curry powder, or a little parmesan cheese.

It’s easy to have fun and keep the calories down on Thanksgiving with a small amount of planning.  Have a tip or recipe you’d like to share? Please leave a comment below. It’s always great to hear from you!

Have a blessed Thanksgiving!

Jennifer

 

 

How to Lose Weight After 40

The Myths About Losing Weight After 40

Want to lose weight after 40? There are some important things you need to know. First off, mindset is the most important thing. I’m 44 years old and quite honestly I forget my age from time to time. I refuse to buy into the fact that just because I’m over 40 I’m destined to gain weight. ANYONE can gain weight when they are eating too much and exercising too little!

A slower metabolism is the reason that is typically used for over 40 weight gain. While that is partially true, the research is pointing to lifestyle as the major culprit. The majority of people over 40 have increased responsibilities and more money to spend. The increase in responsibilities allows less time for physical activity or scheduled exercise. The increase in income allows them to afford to outsource many of their physical activities as well as eat out more often.

Good news!  You do not have to accept this as your destiny!

Lose weight easily after 40 by following these simple steps!

 

1)  Get a check up!  See your doctor and get a physical. Have a full blood panel to screen things like your thyroid and hormone levels. If your doctor sees any imbalances that could affect your weight loss efforts, he or she may decide to prescribe medication. This will help you avoid a whole lot of unnecessary frustration! Do not skip this step or put it off. It’s that important!

2)  Exercise Regularly!  Research shows that 20 minutes of high intensity exercise can boost hormone levels in the body, resulting in a boost in metabolism. So, even though the metabolism can slow after 40, regular exercise can counter that.

Strength training helps build muscle, which burns more calories than fat. It’s recommended that people over 40 add strength training to their routine 2-3 times per week.

3)  Reduce calories!  To maintain your weight after 40 without lifestyle changes, reduce your caloric intake by 100 calories per day. If you want to lose or maintain your weight, it’s important to know how many calories you are eating daily. Keep a journal or subscribe to a free on line calorie counter like loseit. This will help you determine if you are creating enough of a deficit for weight loss and/or weight management.

It is possible to lose weight even if life’s current circumstances prevent you from increasing your activity level. But you REALLY want to pay close attention  to your caloric intake. Opt for “eating in” more often and choose high volume meals that are lower in calories. My favorite light recipes come from Cooking Light magazine.

Please note it’s always easier to lose weight with a combination of regular exercise and a healthy eating plan. It can be very challenging to lose weight by reducing calories alone. Not impossible, but it’s more restrictive and fewer people have success with this plan.

4)  It’s okay to enjoy happy hour! Mixed cocktails can pack a lot of calories. Beer and wine are usually the lowest. Factor liquid calories into your daily allowance. If you like to have a drink or two, then you may find you need to skip some other extras or increase exercise time while you are in weight loss mode.

The most important thing is to stop telling yourself it’s hard to lose weight after 40. Losing weight takes effort no matter what age you are. Tell yourself you CAN lose weight after 4o, follow these steps, and you will succeed!

Please let me know if you have any questions or if you have a “fit after 40” secret you’d like to share.  I love to hear from you!

Here’s to being fit after 40!

Jennifer