Snacking is Good.
So there’s a lot of conflicting information out there about snacking and if it’s good or bad. So let’s get something straight: snacking is not bad. Snacking is good. It’s good to fuel your body; to be putting in good things in your body consistently, throughout the day. Your body is like a machine and you’re not gonna drive 200 miles and expect to not stop for gas, right? And putting food in your body, snacking throughout the day is the same way. If you wanna keep that energy and that focus up, you need to be constantly putting food into your body.
The Bad Snacks
These are examples of not so great snacks:
- excess sugar
- excess salt
- potato chips
- candy bars
The Good Snacks
There are better out there that are made up of whole foods such as the following:
- fresh fruits and vegetables
- plant based protein
- animal proteins
- chicken salad or wrap
- nuts or seeds
So the excess sugars, the excess salts, those are what causes our body be low on energy. When we eat foods that are high in sugar and salt; but low in nutrition; we may get energy quickly, but we end up crashing 1-2 hours later, and looking for something else.
If you want energy to sustain you throughout the day, you want to choose foods that are high in nutrient value and in their most natural state, lots of whole foods and snacks.
It is important to be eating every few hours.
I know in the beginning, I had trouble with this. It is easy to get busy with work, errands and kids.
If you have a hard time remembering to eat, I suggest setting a timer, as a reminder.
Here are some high protein snacks to get you started.
- High Protein Dip for fruit – Get the recipe here.
- Peanut Butter Banana RollUps – Get the recipe here.
- Spinach Quiche Cups – Get the recipe here.
- Zucchini Tuna Cakes – Get the recipe here.
- Apple Protein Cookies – Get the recipe here.
- Skinny Bell Pepper Nacho Boats – Get the recipe here.
- Turkey and Cheese Rolls – Get the recipe here.
Ways to drink more water and make it fun.
There are days I do well drinking water and there are days that the time gets away from me. It is easy to get busy, working, playing with the kids and before you know it; it is dinner time and you only had two glasses of water. Here are some tricks I use to get more water in, over the course of my day.
Ways to know if you are dehydrated
- Your pee should be the color of lemonade.
- Most of the time when we feel hungry, we are actually just dehydrated.
We all know to drink more water, but most of us do not.
Our body is made up of up to 70% water. We need it to help our bodies operate properly. It helps with digestion, inflammation, removing toxins from the body and more. It helps your heart pump better, helps the joints move better and the kidneys function, better.
- weight loss,
- increasing energy,
- getting rid of excess water weight and
- clearer skin.
How Do You Get the Water In?
We know we need to drink more water, easier said than done, right?
There are different ways to remind yourself to drink water.
- Set a timer
- Drink a glass on the top of every hour
- Add a rubber band to your water bottle, to keep track.
- Use an app on your phone
What If You Get Bored of Drinking Water?
One common complaint I hear from clients, is we get tired of drinking water or don’t like the taste.
I like to add fruit to my water to change the flavor. Use a fruit infuser, like this one. Some of my favorite flavors.
- Strawberry Lime
- Lemon Lime
- Lime Mint
- Strawberry Mint
- Apple Cinnamon
15 Sassy Water combinations – Click here download 15 new recipes and combinations
We should be drinking half of our body weight in ounces of water. The bigger you are, the more water you need. It just makes sense because an 80-pound child isn’t gonna need as much water as maybe a 200-pound man, right? So, that’s an easy way to figure out how much water you should be drinking. So, I weigh between 130-140 pounds and so I know that I need 70 ounces of water everyday.
Bonus: Get yourself a fun water bottle (like this one) to make drinking more fun.
It is true what they say… Breakfast is the most important meal. Did you know nearly half of Americans skip breakfast?
The #1 reason is lack of time, in the mornings.
Healthy breakfast on the table close up
There are some powerful benefits to eating breakfast, you do not want to miss out on.
Wake up late
Take a fast shower
Leave the house
Sound familiar? Except you forgot the most important part. This was me!!
I would find myself with enough time to get showered and dressed, rush out the door to sit in traffic. If I was lucky, I may have 3 minutes to run into Circle K for coffee and a donut – only to find myself starving an hour later.
I found myself raiding the venting machine, on a daily basis – and gained 15 pounds to prove it.
The top 3 benefits for eating breakfast
- Increased Energy and Focus
People who eat breakfast report more energy and focus throughout the day. Have you ever been hungry and can’t seem to think about anything else? Breakfast is your first chance to give your body energy for the day. Most working professionals are surviving on sugar and caffeine – but this is only a quick fix. When your body is dependant on caffeine, your adrenals will begin to function less effectively. The adrenals produce hormones for energy.When you eat a good, healthy breakfast, your body can work efficiently and the brain can focus on what’s important – like your to do list.
- More Productivity Throughout the Day
People who eat breakfast can expect to be more productive and get more done. Without breakfast, our body is starving for energy and often goes into a sugar crash – after the coffee wears off. An energy slump is very common and will keep you reaching for the energy and coffee drinks.
- Weight Control
Breakfast eaters also have an easier time controlling their weight and will eat less calories, throughout the rest of the day.
How many times do you skip breakfast and then, binge out on lunch and/or dinner? This is very common. You can avoid this by eating several meals and snacks, throughout the day. Make sure your meals and snacks are balanced with a mix of protein, fats and carbohydrates.
I have become a master at fast and easy breakfasts! I am not going to lie, I don’t really like making breakfast. I put together my top 10 favorite go-to breakfasts, for easier mornings.
Weight loss tops the list of new years resolutions, year after year; but more than half of the US is still overweight or obese.
What’s even worse, after numerous studies, it is estimated that 9 out of 10 people who lose weight, just gain it back within 1 year.
So what is the secret to long term weight loss?
Like you, I struggled with losing weight – actually it was a viscous cycle of depression because I was overweight and emotional eating and drinking to make myself feel better. Three years ago, I made a decision that I would be successful – no matter what.
After losing 40 pounds and coaching others, some successful, others not; I have compiled the 5 must have ingredients to long term success. You can apply these to any area of your life to see results.
Vision – the act or power of anticipating that which will or may come to be.
All successful people have a vision of where they are going. This is more than losing 5-10 pounds. This is your long term vision. Solidify that vision in your mind by any means possible.
Read more http://m.huffpost.com/us/entry/us_57bdc937e4b006ccce4bb979
Type B personalities often have trouble staying focused and consistent. If that is you, here are some ways you can implement some consistency in any area of your life.
My whole life I have struggled with consistency.
From school, to work, to relationships and even keeping a clean house.
I mean I would have good intentions and I start off great; but 2 weeks later things seem to not stick.
Like, cleaning the closet always sounds like a great idea – until 2 hours into the project, everything is pulled out and then, what now? Who’s idea was this anyway?!!
I am literally obsessed with the office supply aisle! It takes me back to my high school and college days. I decide to get organized, spend a boatload of cash at Office Max and then… it sits in the corner of my desk and I forget what I even wanted to do with it.
This trend also applied to my weight. Eat good, workout, oh look a new diet to try – maybe I should try that one, instead. Yes, I have shiny object syndrome but I have learned how to tame it down.
Does this happen to you to?
There are 4 ways I have been able to build consistency, in my life.
These have helped me lose 40 pounds, and keep it off for 2 years. I am now applying them to other areas and my house is even cleaner!!
1. Set your vision.
It is important to know why you are doing something. When you can see yourself in that vision, something happens in your mind to affirm it. You must also keep that vision in front of you everyday.
Find a picture to represent what you want, write your goals down every day – do not just set it and forget it. You must look at it every day.
Do you have a vision board?
2. Break your big goal into small goals.
If you have 50 pounds to lose, that sounds like a big deal. Break it down to smaller goals and set mini rewards. Learn how to crush your goals here.
For every 10 pounds lost or a dress size, buy yourself a new workout tank or book a pedicure.
With smaller goals, they seem easier in your mind and the reward gives you an incentive to work hard, for a short amount of time. Read up on why most new year’s resolutions get repeated every year.
3. Set routines for success.
A routine creates a path in your subconscious mind, and is less work when it is decision time.
Think about your drive home from work – you probably don’t even have to think about it because your subconscious mind goes to work the minute you get in the car. The same thing can be done with eating breakfast, going to the gym or going to bed at a decent hour.
How can you implement healthy habits into routines you probably already have? Do you have a morning routine? Evening routine?
4. Make things exciting.
If you are like me, you probably get bored easily and easily distracted. This can be a good or bad thing. This is one of those times that we turn a weakness into a strength.
You body actually likes to be surprised. You will burn more calories, more fat and stay leaner by changing things up, periodically.
You need to keep yourself excited, to prevent boredom setting in. That may look like a new healthy breakfast, trying a new workout class or some new running shoes. Hey, maybe you can even recruit your bestie to join you on some of your workouts.
I hope these help you create more consistency. Comment below to tell me if these are helpful.
Got 15 Minutes?
One of the things I hear most often from clients, is “I don’t have time to workout”. And I used to say this, too. Actually, this was my main excuse ,for not losing weight for over 5 years!
Until, finally, I realized I wasn’t getting any younger and things were not going to change anytime soon. I had to get creative in fitting in my workouts. With two young kids, I didn’t always get to the gym, I didn’t always have a babysitter – not much has changed in that aspect. But I did manage to lose 40 pounds when I ditched my excuses.
3 ways I fit in my workout around my kids
1. Wake up early.
Some days, the only chance I get to workout, is to get up before they do. This is my favorite, by far. Getting up an hour earlier than they do allows me time to enjoy my morning tea, a workout and sometimes, even breakfast – with zero interruptions. This works well for me because I am an early bird. After the kids go to bed may be a better time for you, if you prefer late nights.
2. Get it in while you can.
I started on this fitness journey when my daughter was 5 months old. There were times I did my workout while she was content in the bouncer – for a whole 10 minutes. Do whatever you can, however you can. I didn’t always go to the gym. Now, I will find a game or activity for the kids to do at the table, while I lift weights for 15-20 minutes. Other days, they play outside while I get in some plyos in the driveway, where I can keep an eye on them and still burn some calories. Get creative.
3. Take them with you.
Include your kids in your workouts. It teaches them to be active and it burns off their energy, double win. Some family activities that keep us active include hiking, swimming, bike riding, a walk to the park or yoga. Now, my kids didn’t always want to do these things, but my persistence and them seeing me do them, has started to create a ripple effect – now they ask to ride their bikes. You are the leader. You lead and they will follow.
Ask yourself, where do I have an extra 10 minutes? Other ideas – take the stairs, do some yoga before bed, ride your bike to work, do squats while brushing your teeth.
Develop a no excuses mindset and I know you can squeeze out some extra time, in your day.
Find my favorite ultra fat burning workouts you can do at home.