Pigging Out on the Weekends

Binging on the weekends is a problem seen with many people trying to lose weight.  They are eating and drinking healthy during the week, but when the weekend comes it is time to feast.  The weekend is also used as an excuse to take a break from exercising.  Weekend feasts with too many calories and the lack of exercise during the weekend can cause trouble beyond Sunday.

If you need to reward yourself for a healthy week, which is completely fine, have only one cheat meal, not an entire weekend of them.   After all, having an all-you-can-eat weekend is like eating poorly for nearly 30 percent of your week. That means you’d be eating well just 70 percent of the time, which will not get you great results.

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Sugar Addiction

Did you know that sugar meets the criteria for an addictive substance?


  • It stimulates the release of neurotransmitters in the brain, such as dopamine and serotonin, in a manner similar to alcohol, cocaine, and other drugs of abuse.
  • People eat is compulsively, despite negative consequences and the intention to stop.
  • With continued use, people develop a tolerance to its effects.
  • Heavy sugar consumers have trouble functioning without it.
  • When consumption ceases, withdrawal symptoms occur

Ways to break a sugar addiction:

  • Take a multivitamin and mineral supplement.  This will help reduce cravings for some.
  • Learn to identify and manage cravings that are not a result of hunger, but instead are rooted in stress or anxiety.
  • Develop alternative ways of managing stress: Take a walk, meditate, listen to music, or take a hot bath.  Relaxation helps to balance your blood sugar and reduce cravings.

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Skipping Meals or Snacks

Not eating can mess with your body’s ability to control your appetite and slows down your metabolism. It also destroys willpower, which is just as damaging. If you skip breakfast or a healthy snack, your brain doesn’t have the energy to say no to the inevitable chowfest.
So skipping a feed helps turn us into gluttons at night. Your starving brain just doesn’t have the fuel it needs to keep you on track, monitoring your diet.  Instead, spread your calories out into three meals of about 300-500 calories each, and two snacks of  approximately 200 calories each through out the day.

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Breakfast is the most important meal of the day. I’m sure this doesn’t come as news to most of you, but understanding how breakfast earned this title may help inspire even the most sleep deprived to get up in time so as not to miss it.
After being in a fasted state all night, your metabolism is very slow when you first wake up.  Breakfast, within those first 15 minutes of rising, gets your metabolism back up and gives you a boost of energy to start the day.
Research has found that people that eat a well-balanced breakfast have greater success losing body fat and maintaining it when compared to those who skip breakfast.  Research has also found that people who consume whole grains like oatmeal or Ezekiel bread instead of processed cereals and breads have a lower risk of heart disease.
Also, having a breakfast containing good quality sources of protein, carbohydrates and healthy fats can boost immunity.

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1.) One of the biggest limiting factors preventing people from achieving their goals is “time.” This single limiting factor is often just a minor speed bump that can be easily by passed or run over. Nutrition is 80% of all fitness goals and when you get your nutrition to work for you, you will sleep better, play harder, recover faster, resist illnesses, and feel better.

2.) Eat at least one third of your food raw – There are many valuable and sensitive micronutrients that can be destroyed or rendered inactive if heated or cooked. Juicing vegetables is a great way to get one third of your diet from raw foods but you must set aside time to do this as it takes time. One important note about juicing, once you juice a fruit or vegetable it should be consumed within ten minutes to gain the most amount of benefit from the nutrients.

3.) Prepare your lunch the night before – The morning can be a hectic and stressing time of the day, so why risk being late or any added stress by trying to figure out lunch and prepare it in the morning? It is much easier to eat healthier if you grab a ready-made lunch on your way out the door. This single step will save you time, money, and pounds on the scale.

4.) Eat the most nutritious foods you can -Eat foods that will give you “more bang for your buck.” Choose foods that have the most nutrient density and the least calorie density. Foods like organic vegetables, grass-fed meat, chlorella, fish oil (liquid is better than capsules), and fresh, clean water. Don’t waste time, energy, and money on consuming nutrition-void junk foods or sugary drinks.

5.) Prioritize your health – If you are healthy it is easy to take your body for granted. For those that are sick, they realize just how important their health is. Don’t wait till you’re sick to realize that health is the most important aspect of life. You must protect your body like a valuable possession, not with insurance and lock and key, but by being proactive and focusing on being as healthy and fit as you can every day. This will help to fortify your body with nutrients, prevent disease, and keep you strong.

These 5 steps will help you overcome your limiting factors to take control of your health and live a more nutritious life. Don’t let time get in the way of your health and happiness. Use these 5 steps today and memorize them, your health and body will be glad

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Healthy Snacking

When it comes to snacks, they are not all are created equal. Snacking can actually be helpful to those of us looking to watch our weight or even to lose weight. First, a big factor to consider when attempting to lose weight is hunger management. Nothing can cause us to grab just any old thing we can get our hands on like an out-of-control appetite. Making an effort to be mindful and to plan your day’s food intake is effective and doesn’t take much time.

Second, it depends greatly on what snack you are choosing as to whether or not it will provide satisfaction and good nutrition, no doubt about that. When you snack is important as well. Most people benefit from either a midmorning snack and/or a midafternoon snack. However, most of us have the habit of snacking at night after dinner, and this is the one time that is truly detrimental to our health. Often, we deprive ourselves all day long and then feel justified in indulging in late-night treats.

Sorry, but ingesting hundreds of calories after eating your main meal for the day is self-sabotaging behavior. The problem is that you are consuming just before you are about to sleep, which lowers your metabolism causing all those unnecessary calories to be stored as fat. That is only going to result in packing on the pounds. Instead, keep your hunger at bay and choose healthy, delicious snacks that you consume earlier in the day while your metabolism is revved. That will help tremendously.

Choose snacks high in protein and fiber. Some especially tasty and satisfying choices, 100 calories or less (which is optimal), would be six-12 raw or roasted almonds or cashews, four-eight walnut halves (divide them up and put the rest away), half a cup of 1 percent cottage cheese, a cup of beef vegetable soup or a small low-fat yogurt. The bottom line is to use your common sense, be smart and think ahead of your hunger and decide to be proactive about the choices you make.

When it comes to health and fitness, unfortunately no one can do it for us. Begin tonight to plan your day’s intake of food and pack some healthy snacks to ward off temptation at work. This is doable and easy, and with just a little effort on your part, you will start to see those unwanted pounds falling away.

Take charge and be proactive and remember that a small treat of your choice is possible a couple of times a week. Even a single piece of dark chocolate every night is OK, but only when the rest of your day has been well-managed. Deprivation will only lead to a binge that will undo all your work.

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