Oh That Belly Fat!

As we age gracefully, there are a few hiccups along the way. One of those hiccups is belly fat as a result of perimenopause. During perimenopause and into menopause, our estrogen levels drop, and our body fat is redistributed from the hips, thighs, and buttocks to the abdomen. The good news is we can do something about it. Eating better, eating smaller meals, and a full-body workout (cardio, weight lifting, and core work) can help reduce our belly fat. 

I’ve found a great way to get in a full-body workout, and that is with HIIT (high-intensity interval training). This type of exercise incorporates cardio, calisthenics, and core strengthening in a single workout. To get my workout on, I use the 8Fit App. After using this app for a year or so, I upgraded to Pro for the meal planning and additional exercises. The workouts are short and sweet but are absolute butt kickers. The workouts will leave you sweaty and gasping for breath. 

I’d rather gasp for breath after a workout than merely doing daily tasks and from buttoning my pants. 🤪 So grab perimenopause and menopause by the horns and take your belly back. 

Heeeeeyy, wait a minute!

I've noticed something that has been wearing me out. Yep, and it has been my Apple Watch! See you have to close your rings (move goal, stand goal and exercise goal) each day (that's the goal). It's a great goal to keep you active and there's nothing wrong with it. The problem is with me, the user. I was so focused on closing my rings that I skipped my off days! Say what?! It's true. My workout schedule is 3 days a week and two more days if I'm not in pain for a maximum of 5 days a week. But I blew that out of the window and tossed my schedule aside because I was trying to close those darn rings. As a result, I became so tired and began to wonder why. Upon, review of my activity logs, I realized that I stopped resting on the weekends (my off days). So as of last weekend, I reinstituted my off days (with the exception of 30 minutes on Saturdays for my 5k training program*) which lasts until  February 17, 2018) then I'll return to my full weekend rest days. I do, however, ensure that I get my 10k steps daily.

The moral of the story is don't let your fitness bands cause you to create an unhealthy exercise regimen. Activity Trackers are extremely helpful in getting us started and motivating us to keep going and to achieve more by challenging ourselves a little more and I think they're all wonderful for that. We must keep things in moderation by staying balanced through exercise, healthy eating, drinking plenty of water, sleep, and incorporating rest days.

*I'm using 5K Runner by Fitness22. It's an 8 week 5k training program to get you off the couch to 5k.  I train 3 days a week (Tues, Thurs, Sat) and I'm currently in week 3!!!

We Can Do This

So True 😂

'Dem Exercise Apps - Give them a try!

There are many exercise apps available to us that are either free or at a cost that is reasonable or expensive depending on your budget. I'm trying a few of the "free" ones. What have I learned from using them? Well, simply, they work.

Here are the apps I'm currently using or planning to use:

8Fit, Sworkit (abs & core, butt, upper body, stretching, lower body, yoga, and cardio), Fitbit Coach, Nike Training, Nike+ Run Club (working my way up to the Nike apps), Physera (physical therapy rehab app), MapMyFitness (create workout plans), MyFitnessPal (workouts that appear in the feed), and Lose It! (workout that appears under My Day).

So let's take a peek inside of each of these apps, starting with 8Fit. My daughter turned me on to this app and I really love it! Yeah, I'm a Rookie II at the time of this post.

Per their website: Our workout plans meet you where you're starting, and challenge you to achieve the next step. They offer weekly plans customized to individual fitness level, rooted in High Intensity Interval Training (HIIT), a science-backed mode of exercise ideal for weight loss, intense and effective 5-to-15 minute sessions rev metabolism, increase strength and build endurance.

This is absolutely true. I started using this app on October 28, 2017, and I gave it 30 days to see if it would work and it did. I've increased my endurance, I'm building muscle and strength and I'm dripping sweat after each session. This is a total body workout app that has a great music selection to suit your taste and is worth a try. I have not tried the Meal Plans due to the cost. Next up is Sworkit.

Per their website: Guided workout plans and customizable workouts on any device. Take the thinking out of your workout. Our fitness plans are created by our personal trainers to help you accomplish your own individual goals. Whatever you hope to change we can help you do it.

Oh, my! Now, these apps are amazing. I'm using the free version of each of these apps (except yoga) and have experienced great results from each. You can work on specific body parts like arms, butt, and upper body or a full body workout and choose how long you're going to work out. You simply choose a program and they will get you started with a guided video workouts from 5 minutes to an hour or more. These apps have helped me to feel stronger and tone up my muscles. I'm getting "Arms Like Whoa! I'll have a "gun" show soon. 😜 Seriously, my arm and shoulder definition is pretty awesome as well as, my legs, butt, and abs. Now for a true butt kicker... Fitbit Coach.

Per their website: Get fit anytime, anywhere, with Fitbit Coach-the personalized training app that gives you access to unlimited adaptive video workouts and audio coaching. Select from 7-to-60 minute workout sessions.

I'm using the free version (premium is $39.99/year). This app truly kicks butt in my opinion. I mean, I hesitate before I actually start an exercise. I open the app, select an exercise and close the app. Lol. I chicken out sometimes, why?  Because some of the exercises are hard and I don't want to injure myself because I'm rehabbing from back and knee surgery. The app does not take that into account (neither does the other ones except Physera), so I have to modify the Fitbit Coach exercises or replace one with something else I can actually do. The other apps I can actually do their exercises.  That being said, I still get a pretty good cardio workout with this app and it's still a good option for me to use a benchmark to gauge my improvement. Speaking of gauging my improvement, I'm working my way up to the Nike apps.

Per their website: The Nike+ Run Club App, don't just track your runs-improve them. With coaching to make you a better runner and countless ways to share and compare your miles, we'll help you go farther and faster than ever.  The Nike+ Training Club App, your personal trainer-fully loaded with 100+ new workouts, clear instructions on every move, and a plan to get you fitter than ever.

These apps look great and I can't wait to try them out. I'm working my way up to them because I'd like to start running as well. I'll incorporate the training club app into my weekly regimen soon. Once, I've reached strengthen my core and knee, I'll get started on the running club app. What helps me strengthen my core and knee? It's the Physera app.

Per their website: Reduce pain. Recover faster. Live better. Expert-guided recovery through video visits and personalized therapy. You'll build a routine that works for your body, allowing you to maintain pain reduction long after the program. This is an awesome app!

I found this app during my physical therapy days and it has truly helped me continue to get better long after my sessions ended. I only use the guided exercises and do not use the video visits or chats.

This app is developed by physical therapists so the exercises are on point. I was able to pull all the exercises my PT ordered and created my own at home plan. This is very useful if you're recovering from any time of injury/surgery where PT is prescribed. This app has helped me get stronger so I can move forward with regular exercises and soon to be running. They've updated the app and now have articles on the Library Tab. You can also chat with your provider (if they're on Physera).  Finally, the food tracking apps.

Lose It (Premium) and MyFitnessPal (free) apps are great for tracking your food and exercises plus they have a great community to cheer you on. What helps spur me on the most in these apps are the food/calorie tracking, articles, recipes, and exercises tips and videos. What good is exercise if you're not incorporating calorie tracking, healthy meals, and health-related articles that round things out. Speaking of rounding things out, try MapMyFitness.

Per their website: Your workout, your device, anywhere, anytime. Plan, track, analyze and share your journey with MapMyFitness.

I use this app to plan my workouts for the week, month and beyond. No more wondering what exercises I'm going to do today. You can quickly and easily create your plan and modify it if necessary.

All these apps help to have a balanced and healthy lifestyle which is important. So check them out and give them a try if you haven't already. There are many more out there so find the ones that work for you and put them to use because some days we need more help to get motivated than other days. 😊

Keep it going

It's a new year! Yep, 2018 is here so let's keep it moving. We've set goals in 2017 that we are still pursuing until fruition which may be either in 2018 or a little later. Whatever the case, we should continue to press on.

Have a Happy and Fruitful New Year!

Meal Prep: It works when you do it.

We all know or at least heard that meal prepping is an important aspect of weight loss and eating healthy. Nutritionists and weight loss coaches agree this is an important part of a healthy lifestyle. But... although many agree, many simply don't do it.

There are many reasons for this avoidance but they don't hold water. Time is an important factor and we can simply use the time to our advantage by simply throwing an extra piece of meat and veggies into the mix while we're cooking dinner. Then pack the extra for lunch. You can break 4 extra eggs when cooking breakfast and make mini muffin omelets in the oven for on-the-go breakfast and they also freeze well. So set aside the excuses and put forth a little more effort and put that crock-pot to use again. Don't forget that your cooked meals freeze well. So cook a meal or two, freeze and repeat.

You'll eventually have a few choices in the freezer to add a variety to your weekday lunch mix. Get all the family members in on it too and spend one day in the kitchen cooking several meals and fill the freezer. Then when those nights roll around (and you know they do) and you don't feel like cooking from scratch, just defrost a meal from your freezer and enjoy. This also works well when you're sick and can't cook or planning on surgery and won't have the strength to cook. Prepping for a couple of days is beneficial and once you get used to the ease of it, you'll do it more and more.

Now I am off to bag my crock-pot of black beans into single serving sizes and toss into the freezer. 😉

Fitbit Charge 2: A Brief Overview

Let's just jump right on it.

Their motto: Find your fit. This is a motto I can get behind because it has a double meaning and that is a good thing. The first thought is, what level of fit do I want to attain and secondly which Fitbit do I  choose to help me get there. So after some research, I chose the Fitbit Charge 2.

The Charge 2 has:
- interchangeable bands
- large OLED screen with tap display
- comes in 6 colors

Standout Features:
- PurePulse Heart Rate
- Multi-Sport Tracking & Connected GPS
- Call, Text & Calendar Alerts
- Cardio Fitness Level
- Guided Breathing Sessions

Essential Features:
- All-Day Activity
- Auto Sleep Tracking & Sleep Stages
- SmartTrack (Auto Exercise Recognition)
- Reminders to Move
- Long Battery Life (Up to 5 days)

Price: $149.95 on Fitbit.com. Cheaper at other online and brick and mortar stores.

The Fitbit App allows your Charge 2 to sync wirelessly & automatically to 200+ iPhone, Android and Windows devices.

For more details on the Charge 2 features please visit Fitbit.com Charge 2.

So why did I choose the Charge 2? The Charge 2 was an upgrade from the Jawbone Up3 in my opinion. Plus I loved the added features that it offered me such as display screen, notifications, guided breathing sessions and all the other features listed above. My first impression was wow this is so nice.

The Charge 2 is a pretty durable little device. It is lightweight yet feels solid. The display is clean and clear and easy to read and tap. All the features work nicely and it feels good on the wrist during the day and as well as sleeping. The SmartTrack is responsive and accurate. The reminder to move takes a bit of getting used to as it keeps reminding you to move every 50 minutes and can get a bit annoying. Just be sure to set your reminders during the time of day you're normally active and the reminders won't be as annoying. The battery life is fairly accurate and will vary depending on the settings you choose. The more settings you use the more battery you'll use. No worries though because the app has mobile-track that will track your steps if you leave your Fitbit at home or it's on the charger. The guided breathing sessions are personalized based on your real-time heart rate and they are quick and easy to do. You have a multi-sport mode to track specific exercises like running and workouts. This is a really nice feature that I use at the gym when I'm on the elliptical or stationary bike so that I can get real-time calorie burn and heart rate activity. The connected GPS connects to your phone's GPS to see real-time run stats on your wrist. The notifications are handy even though you cannot respond to any of them. It simply keeps you in the know so you can continue to workout or wash dishes without worrying if you've missed an important call or message. This allows you more freedom from your phone. The clock face is customizable to suit your taste or fitness band. The bands are interchangeable and you have so many to choose from all over the internet. I have 6 so far. The last feature on my list is sleep tracking. I was extremely interested in this because Jawbone's sleep tracking is amazing and I hoped Fitbit would come close and it did. Fitbit sleep tracking is great and I love the sleep stages and insight they provide. Sleep is a very important factor in our health so keeping track of it and making necessary adjustments is a must. The Charge 2 automatically senses when I fall asleep and begins recording. It also sends me notifications that is time to wind down for bed and wakes me up with a silent alarm. All in all the Charge 2 is a great fitness tracker that really helps motivate and encourage me to keep moving and get fit. The Fitbit app is the window into your device and all the fitness data it analyzes as well as allows you to track your meals, water and customize your tracker.

The one issue I had with the Charge 2 is that it sometimes would not sync with my iPhone. I would have to reset the Charge 2 and then it would sync again. It's annoying when it happens but the information it recorded is still on the band and will update your app as soon as it reconnects.

I urge you all to choose whatever brand of fitness tracker that fits your budget and your fitness goals and get fit.

Managing Hunger - Day 7

Choose Whole Foods for a Healthy Gut

To recap this week: not all calories are created equal. While managing calories is important, choosing good-quality foods is even more crucial for lasting fat loss. And whole foods can also help to keep your gut healthy and your digestion regulated.

Studies show that fiber-rich foods promote the good bacteria in your belly-and having enough healthy gut bacteria can help regulate your hunger, prevent chronic inflammation, and regulate your hormones. Pass the carrot sticks!

Sources:

1. Maljaars, Jeroen. Overeating makes the gut grow fonder; new insights in gastrointestinal satiety signaling in obesity. Current opinion in gastroenterology 29.2 (2013): 177-183.

2. Odunsi, Suwebatu T., et al. Effect of alginate on satiation, appetite, gastric function, and selected gut satiety hormones in overweight and obesity. Obesity 18.8 (2010): 1579-1584.

*Nokia Health Mate My Body Plan

Managing Hunger - Day 6

Focus on Filling Foods

Filling your diet with processed foods that leave you feeling hungry shortly after can have adverse effects on your overall fat-loss progress-even if you were to eat roughly the same amount of calories.

Low-glycemic, unprocessed whole foods (e.g. legumes, sweet potatoes, etc.) are not only more filling, but will help to regulate your blood sugar, decrease the likelihood of overeating later in the day, and prevent you from gaining fat in your midsection. In a nutshell, these foods are the key to healthy, sustainable fat loss.

Sources:

1. Burton, P. R., and W. A. Brown. The mechanism of weight loss with laparoscopic adjustable gastric banding: induction of satiety not restriction. International journal of obesity 35 (2011): 526-530.

2. Juanola-Falgarona, Marti, et al. Effect of the glycemic index of the diet on weight loss, modulation of satiety, inflammation, and other metabolic risk factors: a randomized controlled trial. The American journal of clinical nutrition 100.1 (2014): 27-35.

*Nokia Health Mate My Body Plan

Managing Hunger - Day 5

End the Day on a Healthy Note

End your day with a healthy, moderately-sized meal-it can help you reduce fat and even recover from your activity and exercise throughout the day.

Opt for lean protein to keep you feeling satisfied longer and carbs that are low-glycemic (to keep blood sugar levels more steady). Aim for portion sizes that help you feel just full enough.

Did You Know?

- Substitute a cup of whole wheat pasta for a cup of white rice, and you'll feel full for 30 more minutes.

- Get a whopping two more hours of fullness when you choose a potato over 1/3 cup french fries.

Sources:

1. Holt, Susanne HA, et al. Satiety index of common foods. European journal of clinical nutrition 49.9 (1995): 675-690.

2. Jakubowicz, Daniella, et al. High caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women. Obesity21.12 (2013): 2504-2512.

*Nokia Health Mate My Body Plan

Managing Hunger - Day 4

Make Your Lunch Last

On busy days, it can be tempting to make lunch a fast meal on the go, or grab a quick, not-so-healthy snack from your kitchen cupboards.

A little advance planning can help you make better food choices-it can be as easy as identifying a few lunch places around your office that have healthy-yet-satisfying options (many restaurants now list nutritional information for each dish).

Or make your lunch a day ahead, preferably after dinner when you're not hungry. Aim for a mix of lean protein, healthy fats, complex carbs, and fiber-rich veggies.

Did You Know?

- Just two ounces of cheese will keep you full for 12 more minutes than 20 crackers.

- Sub in two slices of whole grain bread instead of white bread, and you'll be satiated for 32 additional minutes.

Sources:

1. Holt, Susanne HA, et al. Satiety index of common foods. European journal of clinical nutrition 49.9 (1995): 675-690.

2. Huang, Tao, et al. Dietary Protein Modifies the Effect of the MC4R Genotype on 2-Year Changes in Appetite and Food Craving: The POUNDS Lost Trial. The Journal of Nutrition 147.3 (2017): 439-444.

*Nokia Health Mate My Body Plan

Managing Hunger- Day 3

Choose the Right Breakfast

We can debate whether it's the most important meal of the day, but it's clear that a good breakfast is vital-and sets you up for healthier eating the rest of the day.

We'll talk more about breakfast in week 5, but one of the most important changes you can make now is to pick foods that are low in processed sugars and rich in complex carbohydrates. (And don't wait to eat until you're so hungry you're tempted to grab more sugary, fatty food options.)

Did You Know?

- A banana will keep you full for 43 more minutes than half a croissant.

- A cup of oatmeal will stick to your ribs for 55 more minutes than an equal amount of cereal.

Sources:

1. Almiron-Roig, Eva, et al. Factors that determine energy compensation: a systematic review of preload studies. Nutrition reviews 71.7 (2013): 458-473.

2. Holt, Susanne HA, et al. Satiety index of common foods. European journal of clinical nutrition 49.9 (1995): 675-690.

3. Quatela, Angelica, Robin Callister, Amanda Patterson, and Lesley Macdonald-Wicks. The Energy Content after an overnight Fast and Their Effects on Diet Induced Thermogenesis: A Systematic Review, Meta-Analyses and Meta-Regressions. Nutrients8.11 (2016):670.

*Nokia Health Mate My Body Plan

Managing Hunger _ Day 2

Satisfy Your Sweet Tooth

Maintaining a healthy diet can be tough when you have a sweet tooth. Most highly processed, packaged snacks have added sugar, which adds calories that can cause you to gain fat (but contain zero nutrients).

It's still possible to satisfy your sweet tooth and maintain a healthy lifestyle-it's all in the food choices you make when the sugar cravings kick in.

Did You Know?

-If you eat a half cup of jelly beans you'll be hungry 26 minutes sooner than if you eat 4 cups of grapes.

-An orange curbs your appetite for 24 more minutes than just 1/4 cup of ice cream.


Sources:

1. Bravata, Dena M., Lisa Sanders, Jane Huang, Harlan M. Krumholz, Ingram Olkin, Christopher D. Gardner, and Dawn M. Bravata. Efficacy and Safety of Low-Carbohydrate Diets. Jama289.14 (2003): 1837

2. Dinicolantonio, James J., and Amy Berger. Added sugars drive nutrient and energy deficit in obesity: a new paradigm. Open Heart3.2 (2016).

3. Holt, Susanne HA, et al. A satiety index of common foods. European journal of clinical nutrition 49.9 (1995): 675-690.

*Nokia Health Mate My Body Plan

Managing Hunger - Day 1

Snack Smart

It's ironic, but the foods that have the most calories aren't necessarily the ones that keep you full the longest. Foods like chips, crackers, and candy are all too easy to eat, and because they don't have a lot of nutrients with staying power, like fiber, you end up wanting more just a short while later.

Choose healthier alternatives to help satisfy your cravings-and keep you from overeating.

Did You Know?

-You'll stay full for 31 more minutes if you choose a piece of toast with peanut butter instead of half a pastry.

-Choose 3 handfuls of popcorn instead of 20 potato chips, and you'll be full for 37 more minutes.


Sources:

1. Holt, Susanne HA, et al. A satiety index of common foods. European journal of clinical nutrition 49.9 (1995): 675-690.

2. Irvine, M. A., J. M. Brunstrom, and P.J. Rogers. Exploring expected satiety for common foods with a novel psychophysical methodology. Appetite52.3 (200(: 839.

3. Schoenfeld, B. J., A. A. Aragon, and J. W. Krieger. Effects of meal frequency on weight loss and body composition: a meta-analysis. Nutrition Reviews73.2 (2015): 69-82.

*Nokia Health Mate My Body Plan

7 Reasons You Gained the Weight Back

Hey, there's a great read on "7 Reasons You Gained the Weight Back" over on the MyFitnessPal Blog. Check it out.

Calories in/ Calories Out: A great post from Make Your Someday Today

We've all heard it and many dismiss it for one reason or another but the truth is Calories In/ Calories Out equal success. Check out the podcast Calories In/ Calories Out or simply give it a read then put it into practice; you will see the results.

*http://makeyoursomedaytoday.com/podcast-episodes/

Good Eats, Teriyaki Turkey Rice Bowl

TERIYAKI TURKEY RICE BOWL

author kristin

INGREDIENTS

·       1/2 cup Low Sodium Soy Sauce

·       1/4 cup water

·       2 Tablespoons Red Wine Vinegar

·       2 Tablespoons brown sugar

·       1/4 cup granulated sugar

·       2 teaspoons minced garlic

·       1 teaspoon ground ginger

·       1 tablespoon cornstarch

·       2 tablespoons warm water

·       1 tablespoon vegetable oil

·       1/2 cup diced onion

·       2 tablespoons minced garlic

·       1 pound Ground Turkey

·       1 cup finely chopped broccoli

·       2 large carrots, peeled and grated

·       2 green onions, diced, for garnish

INSTRUCTIONS

1.     Mix soy sauce, 1/4 cup water, red wine vinegar, sugars, garlic and ginger in a small saucepan over medium heat. Stir with a whisk until sugar is dissolved.

2.     In a small bowl, whisk together 2 tablespoons warm water and cornstarch until cornstarch is completely dissolved.

3.   Heat sauce over medium high heat. Slowly whisk in cornstarch mixture and simmer  until thickened. Remove from heat and set aside.

4.  Heat sauce over medium high heat. Slowly whisk in cornstarch mixture and simmer until thickened. Remove from heat and set aside.

5.    Crumble ground turkey and garlic into the pan and cook until turkey is about half cooked. Add grated carrots and chopped broccoli and continue to cook until turkey is no longer pink.

6.    Pour teriyaki sauce over cooked turkey and vegetable mixture and stir. Simmer for about five minutes to combine the flavors.

7.    Spoon meat over rice or noodles. Garnish with green onions and serve immediately.

*Recipe from Yellow Bliss Road

Goodbye Jawbone Up3, it's been great!

Yes, it's a fond but sad farewell to my Jawbone Up3. The tracker works great but the company has decided to get out of the fitness business. This means no more new trackers and no more support for our existing trackers or customer service. The website has closed the online version of their app but you're able to login and download your data via csv file format (please download your historical data asap). As of today the iOS app still works. Yay! I'm hanging on out of sentiment. 😍 I sync my Health data to my Jawbone app and have shelved my band.

Due to the loss, I had to search for another tracker and I danced around the Apple Watch and Fitbit trackers. Although, I really want the Apple Watch Series 3, I settled on the Fitbit Charge 2 because of the sleep tracking feature (Apple Watch does not have a dedicated sleep app or function.) Lately, I've been thinking about that Apple Watch 3 and the Fitbit Iconic 😉 but I'll stick with the Charge 2 because of it actually meets my needs. I'll post a review of the Fitbit Charge 2 soon.

Back to Jawbone, I'm really going to miss the sleep tracking feature, heart rate, steps and exercise tracking, the insights, recipes, food tracking, friends and the partner app integration. It's been great and the trackers (Up, Up2 and Up3) were awesome. Thanks Jawbone for a wonderful product and I'm so sorry that you had to go. All the best in your future endeavors.

Fitbit... Find your fit.

Fitbit… Find your fit.

On the walk to work, at the weight room or in the last mile.

Somewhere between first tries and finish lines. Pillow fights and

pushing limits. That’s where you find fitness. Every moment matters and every bit makes a big impact. Because fitness is the sum of your life. That’s the idea Fitbit was built on-that

fitness is not just about gym time. It’s all the time. How you spend your day determines when you reach your goals. And seeing your progress helps you see what’s possible.

Seek it, crave it, live it.  ~Fitbit Manifesto

Pretty darn convincing and I’m all in!! Take a look and compare trackers. Choose what's best for you and your budget. I chose the Fitbit Charge 2 to replace my Jawbone Up3 and I'm loving it.

https://www.fitbit.com/whyfitbit

Getting The Facts

Eating right can be a daunting task if you're wading through all the common misinformation and facts coated in "fad diet" hype. Where should you start? First, I'd suggest taking stock of what you want from your new lifestyle. Do you want to enjoy many of the foods you like in a healthy way, do you want to become a vegetarian or vegan, gain weight or lose it, improve your health to get off your meds and so on. Once you've pinpointed your goals, begin researching the topic and go from there. Stay away from the fads as many are simply unhealthy and do no that work.  One main point to remember is...

For more insight with an evidence-based approach checkout Authority Nutrition  https://authoritynutrition.com/ and also their YouTube account by the same name. I've found it to be very informative and helpful. There are plenty other sites out there like my favorites blog.myfitnesspal.com, https://thehow.loseit.com, and https://blog.fitbit.com to name a few. Bookmark them all and starting getting the facts.

What are some of your favorites Health and Fitness sites?

Did You Know?

Walking can be jus as heart healthy as running, if you burn the same number of calories. So walk it out!

*https://www.theatlantic.com/health/archive/2013/04/study-walking-can-be-as-good-as-running/274738/

Are you secretly fad dieting? One question reveals all.

We hear the buzzphrase of “make a lifestyle change” all the time in our success stories, but what does it really feel like to make that change? There’s only one surefire way to tell if you’re on track for years of success. Here’s the big question:

Could I eat this way for the rest of my life and feel okay?

The concept is so simple, but the practice can get muddled by plenty of factors: mental, social, and environmental to name a few. In this post, we’ll tackle the mental portion to help identify what might be holding you back from a lifetime of healthy living.

Unsustainable thought patterns to watch out for:

You have thoughts of “just one more week!”

The language you use is “I HAVE to eat this way.”

You think, “I have to be perfect in my diet or it won’t work.”

You tell yourself, “If I don’t lose weight every week, I’m failing.”

If you find yourself in these patterns, don’t fret! There is a way out, and it takes a little flip of the mind to get there.

Helpful thought patterns to practice:

“I’m building healthy habits that will last a lifetime.”

“As I find foods I enjoy, it becomes easier and easier to eat a nutritious diet.”

“It’s okay to slip up, because I know I’m getting better every day.”

“I may not have lost weight this week, but I did make better choices and can reflect on my behavior and logs to learn from it.”

Forcing your beautiful, unique self into a square peg of a short term diet plan is no way to live. Every day you learn a little bit more about what works for you, and no one can ever take that knowledge away. Take it one day at a time, building up on healthy habits so they become second nature. Every little positive change you make is preparing your mind and body for a lifetime of health and happiness. Celebrate your health successes as you start to realize: you ARE making a lifestyle change.

*https://blog.loseit.com/are-you-secretly-fad-dieting-one-question-reveals-all/ via @loseit

What I'm Learning

Being heathy and fit is a lifestyle which means it evolves as you grow. I've been thinking of more and more about the foods I eat. Specifically, adding more nutrient dense foods, limiting sugar and sodium to the daily recommended values, increasing protein and fiber and adding more single ingredient foods (foods with just one ingredient). In short, I want my foods to be good for me by providing a nutritional value. So reading labels, ingredients and nutritional information is very important to me. 

Knowing what's in a food helps me make wiser decisions and eat healthy. I stick to serving sizes, count calories, track my hydration intake, pre plan my meals which enables me to budget for a junk food treat. I like having the option to have it or not. This evolution is exciting and ever changing. There's always some new food or recipe to try.  

Your journey is uniquely you so tailor it to suit you. 

Consistency

You have to be consistent in your physical fitness and your food intake to get the weight loss results you desire.

*https://thehow.loseit.com/3-biggest-weight-loss-lies/

Don’t Stress- It’s Bad for Your Waistline!

Kelly Stecker      April 6, 2016

As you probably guessed, stress is not good for your weight loss. This article breaks down stress and its affect on your body in addition to providing 7+ strategies to help you de-stress.

Lots of things can cause stress in our lives: health, relationships, money, work… the list goes on. Stress can be due to a big life event, or even all the small things that add up. Just because nothing major is happening to put stress in your life doesn’t mean you are free from stress. Far from it. In fact, some of the most common stressors people deal with come in the form of daily annoyances and hassles that get to us. Some short term stress can be ok, but in the long term, stress can have negative effects on the body and mind.

What Stress Triggers in the Body

When we’re stressed in the short term, a part of the brain (the hypothalamus) releases hormones that suppress appetite, therefore allowing you (and our ancestors) to deal with the immediate situation at hand. This is also known as your “fight or flight” response. This moment of stress causes your muscles to flex and your arteries to dilate, giving you the full arsenal of thought-power and muscle-power to deal with the situation at hand. If stress persists, however, and isn’t just a short-term event that needs your immediate response, the hormone cortisol is released by your adrenal glands. Cortisol increases appetite and has actually been shown to increase intake of foods high in fat, sugar, or both.

Not only can stress cause weight gain, but over time the cortisol released due to constant stress can actually weaken your immune system too. This makes makes you more susceptible to getting sick, which might stress you out even more. How’s that for a Catch-22?!

Chronic stress can also cause headaches and has potentially deadly effects on your heart. Stress affects every part of your body negatively over time, so take the time to learn how to reduce the stress in your day-to-day life. Your health, happiness, well-being and waist line depend on it.

How to Decrease Stress

One of the best ways to lessen stress? Exercise. It’s been shown that regular aerobic (meaning cardio) exercise decreases levels of tension, elevates and stabilizes mood and improves sleep, which, in turn, helps with weight loss. Even 5 minutes of exercise can kick-start your body’s anti-anxiety reflexes. With the endorphins released thanks to exercise, you’ll be able to cope better with the stress in your life and feel happier overall.

Other coping strategies from the National Institute of Mental Health include:

• Make sure to get proper health care for any issues that are causing you stress.
• Talk to family, friends, and others in your community to help support you.
• Take note of how your body is responding to stress. Use the Notes feature in your Lose It! Premium subscription to log your stress responses. Do you notice yourself eating more or different types of foods when you’re stressed? Is your routine lacking exercise during times of high stress? Knowledge is power!
• Set priorities (not everything on your list needs to get done TODAY).
• Schedule time for relaxing activities and exercise.
• Take a stroll. 30 minutes per day of gentle walking can help boost mood and reduce stress.
• Seek help from a qualified mental health care provider if you are overwhelmed, feel you cannot cope, have suicidal thoughts, or are using drugs or alcohol to cope.

Other ways to cope with your stress in a healthy way are to eat with mindfulness, meditate, and take the time to laugh. Laughter and positive thoughts release neuropeptides in your brain that support your immune system and help fight stress.

Laugh and Sweat Your Stress Away

With so many reasons to stress out, it’s important to incorporate healthy stress-reducing tactics into your day. Whether it’s a walk, a good laugh, or a heart-to-heart with a friend, make sure to take care of your stress. Your waistline and your overall health depend on it.

*https://thehow.loseit.com

Grilled Chicken Kebabs

By SARAH NOVELLO     MAY 14, 2016

Servings: 2 | 200 Calories per Serving

Ingredients

Juice of 1 ½ lemon

Zest of 1 lemon

1 garlic clove, minced

¼ teaspoon salt

Freshly ground pepper to taste

2 tablespoons olive oil

2 boneless, skinless chicken breast halves, cut into 1-inch chunks

Metal skewers, or wooden ones soaked in water

Instructions

1. In a medium bowl, mix together lemon juice, lemon zest, garlic, salt, and pepper. Slowly whisk in oil to form a marinade.

2. Put chicken in a shallow dish and drizzle with marinade. Let marinate at room temperature about 10-15 minutes.

3. Prepare grill. Thread chicken onto skewers and grill for about 5-7 minutes per side, until cooked through.

Nutrition Information

(For ½ of recipe) 200 calories; 3 g carbohydrate; 27 g protein; 8 g fat (2 g sat); 0 g fiber; 365 mg sodium

Side suggestions: Tomato-avocado salad. Couscous.

Southwestern Pork Stir-Fry

By SARAH NOVELLO     MAY 14, 2016

Servings: 2 | 385 Calories per Serving

Ingredients

3 tablespoons water

1 teaspoon cornstarch

1 teaspoon ground cumin

2 (5-ounce) boneless pork loin chops, cut into ½-inch pieces

2 teaspoons olive oil

1 garlic clove, minced

½ red onion, sliced

½ yellow bell pepper, sliced into ¼-inch strips

½ jalapeno, seeded and minced (optional)

1 large tomato, seeded and cut into wedges

¼ teaspoon salt

Freshly ground pepper to taste

1 tablespoon cilantro, chopped

Instructions

1. In a large bowl, combine water and cornstarch. Stir in cumin and toss with pork. Set aside.

2. Heat oil in a wok or large, deep nonstick skillet over medium-high heat. Add garlic and onion, and sauté 2-3 minutes, until tender. Add bell pepper and jalapeno, and sauté an additional 1-2 minutes.

3. Add pork mixture to pan and stir-fry about 5-7 minutes, until pork is cooked through. Reduce heat to low and stir in tomato, salt, pepper, and cilantro, and continue cooking 1-2 minutes.

Nutrition Information

(For ½ of recipe) 385 calories; 9.5 g carbohydrate; 30 g protein; 25 g fat (7.5 g sat); 2 g fiber; 380 mg sodium

Side suggestion: Brown rice.