Category: Healthy Snacks

Six Ways To Lose Weight And Still Have A Blast This Summer!

shutterstock_388797451 - summer time fun

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

For many people, summer can be one of the easiest times of year to lose weight.  An abundance of daylight, outdoor activities, and fresh fruits and vegetables all contribute to easy weight loss.  However, long vacations and an abundance of picnics and parties can potentially hinder weight loss goals if we’re not paying attention.  Fortunately, a little awareness and some planning can help you stay on track with your weight loss goals and still have a blast this summer.

Six Ways To Lose Weight And Still Have A Blast This Summer

1) Pay attention to snacking.  With summer barbecues come lots of chips, dips, and appetizers. A serving of chips is usually between 9 and 16 chips; and a serving of dip is usually two tablespoons.  Go ahead and taste, but step away from the table to have a conversation.  Sitting in front of these yummy temptations can lead to mindless snacking.

If you’re really hungry stick to more of the lighter fare like fresh fruit, a portion of cheese, nuts, cold cuts, hummus, and yogurt dips.  Make sure to combine protein, fiber, and healthy fats to keep you from being hungry again in ten minutes.

2) Have a plan when you eat at 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 when filling up your plate.  Give yourself twenty minutes before going back for a second helping to make sure you are actually hungry.  Finish off your buffet with fruit for dessert which is a healthy way to satisfy your sweet tooth.

3) Consider having your own kitchen when you travel for longer than a weekend.  My husband and I like to rent timeshares or vacation homes with kitchens.  Over the years we’ve learned that eating every meal out in a restaurant when you are traveling can be a bit much.  If you are traveling for longer than a weekend, I recommend sticking as close to the way you would eat at home eighty percent of the time and enjoy treats for twenty percent of the trip.  Having your own kitchen makes it a lot easier to do this.  In the end, you’ll end up feeling less bloated and the chances of overeating are seriously reduced.

If you don’t have your own kitchen, try going to a deli or market and creating your own picnic lunch.  You’ll have fun shopping like a local and more control over portion sizes.

4) Watch for hidden calories in blended drinks.  Summer is the time for blended drinks with lots of fresh fruit. These “smoothies” can be loaded with calories.  Treat blended drinks like dessert if you’re not sure about the ingredients.

The same goes for the whipped drinks at the coffee shop.  A Starbucks Frappucino can be anywhere from 290-490 calories so best to keep these to a minimum.

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.  When you are dehydrated, it can hinder your liver’s ability to metabolize fat.  Fortunately, keeping water close by is a nice easy fix.

6) Play a little more and sit a little less.  Recent research found that as little as a twenty minute reduction in sedentary time on weekends was tied to a loss of more than two pounds per year.  That may not sound like a lot but losing two pounds is always better than gaining two pounds!

Come up with some outdoor activities that you and/or your family enjoy or would like to try. 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.  However, if I’m not careful too much sitting can pack on  a few extra pounds.  To counter the sitting, my husband and I like to go for a long walk and play in the surf with our dogs.

There are so many ways to burn calories while having fun outdoors. Some examples are Frisbee, Flag Football, swimming, boating, paddle boarding, kayaking, hiking, water jogging, and body surfing. It doesn’t have to be formal.  If it seems like a chore, pick something else.  It’s supposed to be leisure time.

This summer, make sure you take time to rest, play, laugh, and relax.  Reducing stress is one of the best things you can do for your waistline and overall health and fitness.  It really is about balance in every area of your life.

Here’s to a happy and healthy summer!

With Love,
Jennifer

How to Curb Your Cravings Without Depriving Yourself

iStock_couple eatingsweets - cravings

Have you ever found yourself craving an entire bag of potato chips or a huge bowl of ice cream on a bad day?  Or, maybe some days seem harder than others to stick to your normal eating habits?  If so, you are NOT alone.

Research is showing us that controlling cravings is a lot less about will power and a lot more about creating new habits or in some cases addressing a nutritional deficiency.

Know What Your Cravings May Mean

If you’ve been finding it hard to satisfy your cravings, here’s what some of those cravings may mean and how you can curb them without feeling completely deprived.

    • Cravings for salty foods.  A craving for salty foods could mean that you are dehydrated or have a mineral or electrolyte imbalance.  It can also be caused by cutting back too much on your carb intake.  If you find yourself craving salty foods for no apparent reason, try drinking plenty of water and make sure that you are eating carbs with each of your meals.  Choose recipes with interesting spices and herbs to satisfy your craving for savory foods.  Add salted nuts to your diet.  Nuts make great snacks, taste great on salads, and work well in stir-frys.  Remember to pay attention to serving sizes which is usually around 1/4 cup or 16-18 nuts.  A small handful of nuts can go a long way.
    • Sugar cravings.  Research shows that a person can become physically addicted to sugar which means the more you eat, the more you want.  If you find yourself craving sugar often try grabbing a piece of fruit instead.  Deprivation can lead to binging so if sweets are one of your favorites it’s a good idea to incorporate them into your diet in moderation.  When you do decide to have a sweet treat avoid the artificially sweetened diet foods which can cause more intense cravings. Instead, eat small amounts of the real deal instead.  You are better off enjoying a piece of pie made from scratch or a 1/2 cup of real ice cream than you are eating  most processed desserts.
    • The late night snack.  Late night snacking can be triggered by a number of different things.  You may be over tired, justifiably hungry, or simply bored.  A lack of sleep can affect hunger controlling hormones so if you know you’ve been sleep-deprived, focus on getting at least 7.5  hours of sleep per night.  If you notice hunger pains in the evening and it’s been several hours since you’ve had dinner, you are probably hungry.  Eat a light snack that won’t interrupt your sleep.  If you’ve just eaten and you know you’ve been getting enough sleep you may be bored.  Try redirecting your attention to an activity unrelated to food.  Things like reading, stretching, organizing, folding laundry, or playing with a pet are all great ways to keep your hands busy doing something other than snacking.
    • When you’ve had a rough day.  There’s a valid reason you turn to Mom’s chocolate cake when you need a little pick me up on a bad day.  Eating “comfort foods” gives you a boost of serotonin and dopamine, which are feel-good transmitters that act like anti-depressants.  While it’s true that elevating your serotonin levels helps fight depression, turning to the sweets to elevate your serotonin levels may not be the best choice. You may feel great for a moment after eating a large piece of cake. However, when your blood sugar drops, you can go right back into the dumps and may experience guilt for sabotaging your weight loss goals.  Try experimenting with the lighter versions of comfort foods like a whole grain macaroni and cheese or berries with a small piece of dark chocolate on the side.  Or, turn to alternative sources of pleasure like taking a walk with your dog, enjoying a hot bath, or sipping on a glass of wine.

We all have food cravings from time to time. It’s knowing how to deal with them that will make or break our weight loss and/or management goals!

To your health and success!

Shared with love,
Jennifer Ledford

My Twelve Favorite Fitness and Healthy Lifestyle Gifts

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Need clever gifts for the people on your list that are interested in health and fitness but not sure what to buy?  No worries! I’m here to help.

There are so many products available these days it can be almost overwhelming.  So to to keep things simple for you, I’ve made a list of my twelve favorite fitness and health-conscious gifts available this holiday season.

  1. Foam Roller.  It’s hard to go wrong with a tool that can be used for self-massage, strength training, and stability work all in one neat little foam cylinder.  These are available on Amazon’s website or you can find them at online fitness stores like Power Systems.  I recommend purchasing the 36″ long by 6″ round because it is the most versatile. $18-$20

    AmazonBasics high-density foam roller

    Photo courtesy of Amazon.com

  2. The Roller8.  This massage tool was developed by athletes and can tackle those hard to reach areas of the lower body more effectively than the foam roller.  It’s like having your own in-home sports massage tool.  The cost is $119 and the company has generously offered a discount of 10% off and free shipping to any of my clients.  Use the promo code r8boulder.

    ROLL Recovery R8 Massage Roller

    Photo courtesy of rollrecovery.com

  3. TRX Suspension Training System.  This training tool has become a staple in the fitness world due to its effectiveness and the simple fact that you can use it anywhere.  You can use it to stretch, build strength, increase endurance, improve stability, and develop a great looking physique.  The TRX is suitable for beginner to advanced levels of fitness.  The list price is $199.95 but since I’m a certified TRX trainer the company allows me to share a direct link with you that offers a $45 discount.  Whoo-hoo!  Click here for the discounted link.

    TRX HOME Suspension Trainer

    Photo courtesy of trxtraining.com

  4. Gliding Discs.   The gliding discs are simple equipment that offer a powerful workout.  I use them in my private training sessions with clients and I always have a pair of gliders with me whenever I travel.   You can purchase the gliders with a workout video on Amazon for $22.95.  gliding disc
  5. Gift Cards.  Gift cards for stores that sell active wear, cooking supplies, specialty groceries, and outdoor gear are all great presents for the active and/or nutrition-conscious person on your list.
  6. Sports-related gift certificates.   A gift certificate for lessons to try a new activity or sport that someone has expressed interest in is super thoughtful and it could be the encouragement that helps them get started.  If they already have a favorite sport, a gift certificate for usage fees, passes, supplies, or gear is a big hit as well.
  7. Fitness Tracker.  For the techie people on your list  consider an activity monitor or fitness tracker.  If you’re not sure which one to purchase, a recent study published in Medicine & Science in Sports & Exercise shared that the Fitbit Flex $90 and the Nike +Fuelband SE $65-$400 proved to be the most accurate.
  8. Fitness, Cooking, or Healthy Living Magazines.  A subscription to a magazine is a simple and budget-friendly gift that keeps on giving all year long.  Before giving this type of gift make sure you have confirmed that your recipient has expressed an interest in “light” cooking magazines or magazines that feature health and weight loss.  I’ve seen this well-meaning gift taken the wrong way before.  The last thing you want is to offend the person you sent a gift to.
  9. The Hydro Flask.  This is a Stainless Steel BPA-free Water Bottle and Beer Growler. Yes, you read that right. It was designed for beer and beer drinkers are serious about keeping their product cold. 🙂 Liquids stay cold for up to 24 hours and hot for up to 6 hours. Hydro Flask donates 5% back to a charity of your choice. Love it!  It’s $33.95 for a 32-oz. bottle and available on Amazon.
  10. Music.  Gift cards or memberships to music sites like iTunes or Pandora are a nice way to help the exerciser on your list stay motivated by freshening up their playlist.
  11. Ready-made meals.  Who wouldn’t want fresh meals delivered to their doorstep? It’s the next best thing to a personal chef and giving it as a gift could  shoot you up into rockstar status. Munchery gets good reviews and they offer a wide variety of well-balanced and healthy meals.  You can place your order the same day you’d like it delivered.  Bonus!

If the person on your list loves to cook but could do without the shopping, check out companies like Blue Apron and Hello Fresh.  They’ll send out pre-planned meals along with all of the ingredients and their easy-to-follow recipes.

12.  Healthy Snacks.  I remember finding nuts and fruit (along with some toys) in my stocking on Christmas morning when I was a little girl.  Personally, I still look at fruits and nuts as treats and I’m guessing many others do as well or they wouldn’t be such a huge seller during the holiday season.  I recommend sending nuts if you are not sure the fruit will be consumed right away.  If you do decide to send fruit, the Harry & David pears from Oregon are famous  and delicious.

Enjoy your shopping and holiday season!

With love,
Jennifer Ledford