Make a healthy life style change

A life style change redefines who you are.   Take an unhealthy habit and replace it with a better one.   Here are the top three unhealthy habits.   See which one you can change...


The Habit of Inactivity - are you being physically active consistently for a minimum of 30 minutes 3-4 times per week?

The Habit of Over eating - consuming calories in excess of your daily needs consistently

The Habit of Empty Calories - consuming high sugar and fat content foods consistently and fruits and vegetables on occasion

If you see your self in one of theses habits make a change one habit at a time.

You can change!!! If you think you can't - you are right
If you think you can ...YOU CAN!!!

Thanks Jari Love
check out her article for all the details
 /lifestyle-change-the-problem-with-your-diet/

8 foods that help with inflammation and give help with weight loss

1. Salmon - high in Omega 3 fatty acids
2. Flax seeds - also high in omega 3's and finer
3. Blueberries - high in bioflavonoids and antioxidants
4. Tumeric - it suppresses NF-kappa B - an immune regulating protein that triggers inflammation
5. Tart Cherries - highest anti-inflammatory properties of any food - try the juice from the health food store mixed with a little sparkling water
6. Edamane Beans - rich in iso-flavonoids and omega-3 fatty acid
7. Green Tea - high in flavonoids
8. Whole Grains - think oatmeal, brown rice, and barley they help to lower C - reactive protein

Thanks again to Women's health article - 8 anti inflammatory foods

Top 10 things nutritionists agree on - me too!!!

1. Start your day with breakfast
2. Limit Fast Food
3. Eat Real Food
4. Really learn to listen to your hunger
5. Eat more Veggies
6. Hydrate with water
7. Don't skip meals
8. It's okay to snack - healthy
9. Avoid Soda Pop
10. It's okay not the eat perfectly - treat yourself on occasion

Women's Health Magazine

healthy-eating-rules

Healthy Choices every Woman should make

1. Strength train twice/week - it increases lean muscle mass, boosts metabolism, torches calories, eases back pain, helps you sleep, and more
2. Drink more water - lots of it!!!!
3. Vary up your activity - run one day, walk the dog the next, strength train, Pilates, dance etc
4. Incorporate a rest day in your week - down time is restorative
5. Learn proper form & don't cheat - learn how to do a proper lunge, squat etc
6. Wear proper work out clothes and shoes
7. Refuel your body properly after a work out - complex carbs and protein
8. Try a new fitness class or make a new work out buddy
9. Stretch, Stretch, Stretch - before and after
10. Make working out a part of your life, a habit - move more (10,000 steps/day)
11. Be Mindful of what your body is telling you - listen... I am Full, that feels good, I am tired....
12. Love your body - it is yours!!!!
13. Tell yourself three positive things each day about yourself in front of the mirror
14. Be grateful, forgive others, love others
15. Choose your friends wisely
16. Learn to shop and cook healthy
17. Watch Less TV
18. Go outside regularly - hot or cold
19. Get 7-8 hours of sleep nightly
20. Forgive your self if you have a health slip up

Check out this link for more ideas and insight womenshealthmag fitness-habits

Top Carbs for weight loss

Sweet Potatoes (full of fiber and water)

Quinoa or Brown Rice (eat Al Dente - little chewy  - for more fiber and blood sugar control)

Spaghetti Squash  (very filling 42 calories /cup vs 221 for most pastas) 

Watermelon  (92 % water and low calories)  

YUM!!!!

Thanks Women's Health for the update!
Best Carbs

10 things that prevent weight loss

Thank you to Jari Love for this list

1. You chose the wrong weight loss plan
2. You’re not sleeping  (ideal 8 hours)
3. Not eating enough (veggies and fruits & calories)
4. Spread it out 
5. Skipping breakfast 
6. Cardio only (Lift some weights)
7. You’re not being patient 
8. You are stressed (look out cortisol)
9. You behave like a yo-yo (practice consistency)
10. Eating out or emotionally  

These ten behaviors are common “saboteurs”  that prevent weight loss, but now that you know them, you can make yourself more aware, make some changes, and lose that weight.

Check out this link for the full article
10 weight loss saboteurs

Be mindful of how you eat!!!

Yikes this list hits close to home.....I think I need to be more mindful of all of these.....

1.  Shift out of autopilot eating and start tracking. (I am using My Fitness Pal app)
2.  Make the healthy choice the easy choice. (easy access for the good foods, limited access for the not so good foods)
3. Buy smaller plates. (yup size does matter)
4. Eat when you are eating. (don't be a distracted eater, eat and do nothing else)
5. Take 5 (breaths, that is)! (Just breath before you start eating)
6. Commit to slowing down. (aim for 20 - 30 mins to eat...not 5 mins)
7. Savour each bite. (tune in all your senses)
8. Mindfully check in. (try to stop eating before you feel full)
9. Adopt an attitude of gratitude. (be thankful)

Thank you Health Advisor at the Globe and Mail Check out the whole article

 mindful eating