Friday, August 21, 2009

Beat the 2-Day Binge

Just wanted to share another great article from Team Beachbody: Enjoy

Beat the 2-Day Binge: Your Weekend Diet Survival Guide
By Whitney Provost
If you've ever avoided your Monday-morning weigh-in because you blew your diet over the weekend, you're not alone. Most people, even those who are not dieting, tend to eat more on weekends than they do during the week. You don't have to be like the average person, however, if you follow a few simple steps. Here are 10 tips for surviving the weekend on a diet.

In a study published in the journal Obesity in 2008, researchers at Washington University in St. Louis followed 48 men and women for a year to determine how weekend eating affected their diets. Almost all of the participants, who ranged from healthy weight to nearly obese, lost weight during the week and gained it back on the weekends. Their physical activity didn't change much; the weight increase was caused by a higher calorie intake. Weekend overeating is so powerful, the researchers found, that it could lead the average person to gain 9 pounds over the course of a year.

Indulging on the weekends can cause you to make up any calorie deficit you created during the week, which means you won't lose weight. And who wants to diet without seeing results? Don't let your days off derail your hard work. Be a weekend diet warrior.

1.Eat within an hour of waking up. Starting your days with a healthy breakfast will give you energy and make you feel full longer. A healthy balance of protein and complex carbohydrates, such as an egg-white omelette with vegetables and whole-grain toast, plain yogurt sweetened with berries, or high-fiber cereal with low-fat milk, will stabilize your blood sugar and rev your metabolism, and it may help ward off hunger later in the day.
2.Stick to your meal plan. There's no reason to change your meal plan on the weekend. If you eat five times a day during the week, eat five times a day on the weekend. When you sleep in on Saturday and Sunday, just shift your meal schedule to accommodate the later start, but keep everything else exactly the same. If you know you're going out to dinner and will want to eat more, simply cut back on the number of calories you consume earlier in the day. But don't skip meals, or your hunger will overpower you at dinnertime.
3.Plan ahead. Weekends are busy with family activities, socializing with friends, and running errands. Part of creating a healthy lifestyle is learning how to adapt your diet and exercise routine to fit any schedule. Know ahead of time when you'll need to eat and plan for it. Bring nonperishable food such as dried fruit, nuts, and nut butters; make a sandwich; cut up some vegetables; throw a meal replacement bar in your bag; or pour some soup into a thermos and stash it in your car. You can also fill a cooler with food for you and your family when you're out all day. Added bonus: You'll all eat better and save money by not having to stop at a restaurant.
4.Lay off the liquor. You already know that alcohol's empty calories and high sugar content are major diet busters. Many people lose their food inhibitions when they drink alcohol, which means they're more likely to make unhealthy food choices after a cocktail or two. If you really want to drink on weekends, have one non-caloric drink such as club soda with lime (looks like a vodka tonic!) or water between every alcoholic drink. And stick to lower-calorie options such as light beer or wine rather than mixed drinks, which can have upwards of 500 calories each.
5.Be the first to order in a restaurant. Set the tone for the meal by ordering something healthy for yourself. Getting your order in first will make you less likely to be tempted by the unhealthy choices of your dining companions. And maybe your healthy selection will convince them to make better decisions about what they're eating.
6.Stay busy. Boredom and loneliness are two common diet hazards. Plan your weekends so they're full of activities, and you won't be tempted to eat mindlessly. Keep up with your P90X® , Slim in 6®, or INSANITY™, get outdoors, play sports, meet friends . . . Just get off the couch.
7.Reward yourself with something other than food. If you've been dieting all week, you may feel like you deserve to indulge on the weekend. But a little splurge can result in slower weight loss. Is it really worth it? Instead of rewarding yourself with food, try something else. See a movie, buy a book or DVD, get some new workout clothes, or have a massage. Find something that makes you feel good and doesn't involve food.
8.Get on the scale. Weighing yourself on a weekend morning can help you stick to your diet by reminding you of your goals. If you "think thin," you'll be more likely to maintain healthy habits throughout the weekend.
9.Treat yourself during the week. Any diet that makes you feel deprived is destined to fail. If you adhere to a strict eating plan Monday through Friday, you're more likely to give in to temptation over the weekend. But when you add in a treat or two during the week, it'll be easier to practice portion control on Saturday and Sunday. Just find a way to incorporate indulgences into your weekday calorie target.
10.If you do blow it, don't wait until Monday to start over. Nobody's perfect. If you have a blowout dinner or graze all day at a family party, simply get back on track with your next meal. This helps stop negative eating patterns that can carry over into the next week, and it minimizes the diet damage. No need to dwell on your splurge or feel guilty about it either; just forget about it and move on.

Wednesday, August 12, 2009

Nutrition tips- Motivation and healthy meal planning

Ok, so here I go again. Let us continue the journey of food choices and how to stay motivated to make the choices good or better.

First- fact about women and protein. I know a lot of women that ask about protein. Women that do not workout- sedentary adult women- require about 46 grams of Protein per day. Now if you are a women that is working out with weights you will require about 56 grams or Protein or more each day. Are you trying to put on muscle- oh yes!! You need, one gram of Protein per pound of body weight per day.

OK, so how do you stay motivated to make good choices. I will tell you honestly what I have found out that works. It may sound easy to some, and hard to others. Maybe, make some of you roll your eyes, because, you just think, yeah right. Well, if you think that way, then you will remain where you are.
What it comes down to is this- what you think, is what will be. So, if you are struggling and telling yourself that you just can't do it, that it is too hard, and you are used to eating a certain way and just don't know how to change. Well, you guessed it that is how it is. Oh, I have seen many people make changes and it is amazing and inspirational. Yes, I am positive, motivating and encouraging. Does this mean that I will just tell you that it will all be fine. NO, I am telling you that you need to want to make the changes, and you need to act on those goals. You can do it, you are worth it.

So, start there, TEll yourself you are worth it.
MOTIVATION HAPPENS SECOND! What does that mean? It means this, so many people struggle with the thought, that something has to motivate them first, before they will start to make changes. In some cases, weddings, vacations and stuff like reunions may do it. Does it stay, often not. So, I am talking about just starting, when you do, you see the changes in your mind, body and spirit and that creates motivation.
So, yes I am saying it is up to you, I will always try my hardest to motivate and teach you, I know that it is up to you to make the actions to reach your goals. So, take some actions.
Write down your goal and put it on the fridge and in your purse or wallet, in the car, on the night stand, you get the idea. See it everywhere, speak it out load everyday. Follow the other tips I have in other blogs posts and stick to it.

Ok, lets' get into healthy meal planning a bit.
Some of you will need to follow my tip on getting all garbage food out of the house and start fresh, some of you will need to take a meal at a time week by week. What ever works best for you is the goal here.
You must, even though you work, take care of the kids, clean and do everything for eveyone- take time to plan or have a good understanding of portions to get this part done.
Meal planning is great. Think about one or two days during the week, one you shop and one or two you are cooking and washing and cutting up food to put in the fridge or freezer. Get out a big sheet of paper and plan your shopping list with lots of chicken, eggs, no fat or 1% cottage cheese, string cheese, yogurt, olive oil, turkey bacon, veggie burgers, lean ground meats, veggies, fruits,oatmeal, whole grain pasta or cereals, frozen fruit bars, sorbet, non fat frozen yogurt. Order from mysite, your protein powder and bars.

Take some time to see what foods you need to get and how you can put them together.
Here are some sample meal ideas for you:

Meal 1:3- 5 egg whites scrambled, 1 whole grain bagel with natural peanut butter. Coffee
Meal 2: A meal replacement or Protein shake with 4 oz of Skim or soy milk.
Meal 3: 3 oz chicken breast cut up into a salad with romaine lettuce, tomato, cucumbers, and a few green olives.
Meal 4: 1/2 cup of lowfat or nonfat cottge cheese, 1/2 cup of nonfat vanilla yogurt, 1 cup of blueberries, mix and enjoy
Meal 5: tuna or 3-4 oz chicken, 1 cup of green beans.
Meal 6: if needed- protein shake, or air popped popcorn, or frozen fruit bar.

See how all these foods will work for you:
I will continue to get into more for future posts
Love Life, Laugh as You Live and Stay Fit,
Dani Laux