Always something new!

Hello everyone! 

Well, since my last two posts I’m excited to announce that I’ve lost 15 pounds with a completion of a 6 week diet plan I tried out. I guess I’m true proof that it did work. I dropped fat and gained muscle which is always a plus with someone who is trying a new life style change. 

In order to stick with a plan, you want to see results. 

I've been away for a bit, trying out new and fun ways to eat right and work out. Like I've said before, I don't tell/suggest anything to someone that I haven't tried myself. 

Potion control, lower calories, eliminating unneeded calories, working out regularly and staying on track with any change you may be making will make a difference in the long run. 

I’m going to touch base on a few different topics that I personally find important. Some you may know and some you may not.

Low fat foods:

When it comes to foods that are considered “low fat” you have to read the label. Why? Usually foods that are low fat have not only more sugar but, they also are usually higher in carbohydrates. This is when knowing and learning how to read a label is very important. 

I personally take pictures of the labels of the food I currently have in the fridge or cabinets and take it with me to the store. Last night, I did just that with my peanut butter jar. The low fat jar, as listed above had higher sugar and carbohydrates. 

**Also, when it comes to your children’s eating (learned this on the TV show “The Kitchen”) it is better for your children’s growth to get the foods that are not non-fat. When a food like whole milk for example becomes non-fat or low fat with a skim milk or another milk to replace whole milk, the nutritional values that a child needs for brain development and other functional developments is now missing from there daily intake. 

Salt vs. Sugar:

I’ve noticed a lot of people will put sugar on there fruits. A few listed below- 

• Grapefruit
• Watermelon
• Cantaloupe
• Melon
• Peaches

These are all fruits that already have a high natural sugar level. But in the long run, sugar is sugar which turns into calories and then processed as fats; which most people tend to not know this. 

There is an alternative if you feel the need to add a little taste to your fruits. I personally add Morton Lite Salt. Yes, this has sodium in it, I’m aware of that. But, this is a very high potassium salt which is actually good for your body in the summer when you’re outside or someone who works out regularly. 

Proper Calorie intake:

I can’t even count how many people will say “I’ll just drink my calories” or “I wont eat dinner because of my big lunch” and my favorite “I’m just going to starve myself for a few days to drop weight”. Well, I’ve tried all of these and guess what… they never worked 

Reasoning: If you’re working out, you literally have to feed your muscle with nutritional substances. If you aren’t taking in the calories first, you won’t drop the weight because your metabolism is shutting down which is when your body goes into starvation mode.  I was told information that shocked me coming from a professional. The person is telling women that they need to fast (drink water only) every other day when they are lifting. Don’t do this. This doesn’t work. You’re putting your body in starvation and you’re only failing yourself. When your body runs out of food to feed itself off of, it then starts eating your muscles. Who doesn't want to be toned and strong? 

How do you know if your body is in starvation?

• You will stop losing weight
• You will no longer be hungry
• If you are taking in enough calories a day and eating around 5-6 small meals a day, you should always be hungry!!
• Bloating will occur more times than not

I'm pretty excited about this next little bit!

I've added in a few new "choices" into my life style. 

*Coconut Water

* Flax seed Oil

*Slightly spicier foods

Reasoning for all the above?

Coconut Water Key Points:

I drink 8 oz a day

Source of potassium

Naturally fat free

Low calorie intake 

Great substitution from previous beverages

Flax seed oil:

I use 1 tablespoon each morning in my oats

Wonderful for the digestive system

Omega 3, 6, and 9

GMO- free

proven to help in weight loss

Spicier foods:

Chili flakes have been added into my beans and brown rice

Spikes your metabolisms

Helps to burn fat

I've decided that weekly I will start adding a new "change" into my life. This will be a new fitness goal to beat and a new food/drink to add in.

What are your new goals to better yourself?!

Breakfast, teas, and cleanses :)

First thing is first and I want everyone to know this: I will never recommend or suggest a product, lifestyle change, or meal that I myself haven’t tried or that I myself haven’t seen results with! I won’t steer you wrong, I would hate for someone to do the same to me! I’m also not here to tell someone how they should or shouldn’t live there life; I’m hear to help those who are ‘wanting’ to change there life and simply live a better tomorrow than yesterday.  I am a motivator and an encourager; not a demander or someone who will become disappointed! 

 I start work on the daily around 6:30am; I see other co-workers and what they eat for breakfast. One part of me living a healthier lifestyle, I’ve noticed that I will pick apart what someone is eating in my head. This isn’t just at work but this is also when I go out to eat or with friends and family. Is this a bad thing? Not in my eyes . I’m a motivator not a person to make others feel bad about what you’re currently doing or what you’re currently trying to change about yourself or your life!

Just a few tips from myself, health research, and nutritional editors!

Stop drinking your sugar drinks in the morning. Despite what you think, just because it has sugar in it, doesn’t mean that you’re going to get more energy. In the long run, you will actually end up more tired which means…. You’ll end up drinking more sugar based drinks.

STOP MAKING EXCUSES!!

The picture listed above shows you just how much sugar is entering your body with whatever drink you are deciding. Also, just because it's "diet" soda doesn't make it any better for you. Diet soda is usually WORSE for a person :)

So, you wonder what you can drink besides what you usually drink or what is currently listed above....

Green Tea:

• Caffeine + polyphenols = a metabolic boost that promotes weight loss (pop doesn't do that!)
• The majority of people trying to become healthier and drop pounds will drink one to two cups of Green Tea a day. You’re able to still get your caffeine (illuminates pop and morning coffee).  Along with having a strong naturally based foundation (not pumping your body full of chemicals to drop weight).
• May reduce risk of lung, breast & skin cancer.
• There are multiple healing factors in Green Tea which is why it has been around for so long! 

• Frequent cups could slow the rate of bone loss. 

Black Tea:

• Lowers blood pressure
• Improved blood flower after a high-fat meal
• Helping to flush out stored toxins
• Lifts mood and improves attention
• In many holistic settings black tea is used to help with stress and anxiety

Now that we’ve got our drink replacements out of the way, lets talk about possible options for breakfast!

Adults along with children are usually eating: 

Toast

Cereal

Eggs

Oatmeal

The Right Cereal:

• Look for a whole grain 
• (Whole wheat, whole corn, oats, brown rice) listed as the first ingredient
• Good source of fiber (at least 3 grams per serving)
• Limit sugars to no more than 6 grams per serving (1 ½ tsp.)

Toast:

• Follow the serving size for pieces to be eaten
• Whole Grain toast
• Natural jelly or peanut butter (serving size)

Eggs:

• The yolk (yellow) is high in fat
• The Whites of the egg are low in fat with high protein factors
• Try one whole egg mixed with just egg whites

Oatmeal:

Oatmeal is my favorite! I’m not a cereal fan; if I eat cereal it is non-frosted shredded wheat which I dip in my hummus . I think toast is just nasty, and I will try to get in a total of 4 eggs a week because of the high protein but, I cut back due to the high fat as well!

*Try to stay away from instant oatmeal!*

Think of it this way:

Package + food = preservatives = bad!

Yes, oats are oats how many perseverates can be in a bag of instant oatmeal? See that small writing on the front of your box that says “artificial flavor added”. I found your persevered! They come in all forms! 

Wanting to save some money?! Who isn’t! 

Making your own oatmeal is actually way cheaper and so much healthier!

What I do:

½ cup oats (Quakers dry)

1 ½ tbps flaxseed (great for the digestive system)

Added water 

ALL DONE! 

My mom will add different grains into her homemade oatmeal; she will also go to the River Market and purchase her FRESH fruits to put into her breakfast!

What I love about making my own food is I know what is going into it! I don’t know what makes the instant oatmeal last so long in a package or what gives it all the flavoring. I rather have a clean diet. Clean diet makes a healthier mind and body! 

All of these foods can be used for any age along with any gender! No matter the mixer, sugar, or fat placed in a food it’s still going to read the same no matter the age or gender! Wanting to get your children on a path to a healthier lifestyle to stay more active as they get older, start with a change as simple as there breakfast!

Since we are talking about healthy eating; why not talk about detox! Many people get confused on the difference between a detox and a body cleanse. It’s also hard to tell which you should and possibly shouldn’t do! When it gets really confusing… when a body detox can turn into a body cleanse 

Easiest way to explain it: Just read the picture  

First thing I want you to pay attention to:

“The marketplace is cluttered with detox diets that promise to help you lose weight, boost energy levels and much more”

“Many popular detox diets, use extreme low-calorie fasting that can rob the body of important nutrients and place it in starvation mode, slowing your metabolism”

First, just because they say it works doesn't mean that it does. Congratulations to the skinny minnie's who are paid millions of dollars to look sexy who usually under go surgeries, not detox or diets like the media is told!

Second, low-calorie while working out will simply cause your body to shut down! You should only do low-calorie for a short amount of time which is usually only done when your wanting to change up your diet to lose a couple extra pounds. (see previous posts).

Liver: Filters out toxic substances in foods before entering the blood stream.

Colon: Flushes toxins out of the body before they can do harm

Kidneys: Constantly filtering the blood and removing toxins in the form of urine.

The picture listed above has some pretty awesome food choices that are recommended to be added into your daily diet. This helps to cleanse and detox your body without having to make extremely drastic changes. There are a few foods in each column that I highly recommend and eat in my diet weekly!

(Some foods are listed multiple times in different columns)

Aloe: Great for your digestive system. this can be purchased at the Vitamin Shoppe or through Herbalife and I take a "shot" a day which really helps!

Green Tea and Grapefruit: I eat a grapefruit for breakfast with a warm cup of Green tea.

I HIGHLY recommend everyone "like" the facebook page The Science of Eating, that is actually where the detox picture came from. There is also a ton of helpful information on that that anyone can find useful! 

The "S" words!!!

The "S" words ill be talking about in this lovely post are: Supplements and Saturated fats!!!

 I was asked the other day at work what the tricks are that I use or what type of diet pills I take to continue to be successful over the last few months. Well, here’s the big secret…. I don’t! I personally hate allowing chemicals in my body. It’s pulling teeth to get me to take antibiotics or any other chemically based medication/supplements. Of course, she was shocked but I was more than willing to share with her what I have been doing to continue to be successful.

What I take:

Omega’s (more information listed below)

A daily women’s vitamin (also listed below)

Protein powder drink mix

(Listed below explains why I take what I take)

Facts on Fish Oil

1. Fish oil fights fats
2. Fish oil makes you anabolic (muscle growth)
3. Fish oil lifts strength
4. Fish oil reduces inflammation
5. Fish oil improves Mood

Look for fish oil with:

• EPA (Eicosapentaehoic Acid)
• Helps with human diet
• Fish do not have EPA but obtain this from algae they consume
• Lowers inflammation 

• DHA (docosahexaenoic Acid)
• Helps brain, skin, and eyes 
• Cold water oceanic fish oils are rich in DHA
• Most abundance omega- 3 fatty acid helps the brain and retina. 

Fish oil pills can be found almost at any store anymore! You will want to make sure that you are getting  the correct dosage amount along with also having EPA and DHA provided in the supplement. Many people prefer the burp free and/or they will take the supplement at night in case this issue occurs!

Daily Women’s Vitamin

It has been scientifically proven that women are physically unable to get all the levels of vitamins that they need from what we eat. Women’s body of course, works much differently then a male’s body.  For instants, women usually product more iron than men which is why women should try to get a vitamin WITHOUT iron or with a lower level. 

Vitamin A (eyes), Vitamin C (wound healing), and Vitamin E (red blood cell production): these can all be found in the foods that we eat; usually in fruits and vegetables. These particular vitamins help with the females reproductive and cell production. 

As a female, you will always want to get all of your B vitamins! These are one of the most important vitamins a female can take in. 

B Vitamins: 

Red blood cell formation, DNA reproduction, and brain functions. 

DONT FREAK OUT IF YOUR PEE IS LIME GREEN/YELLOW WHEN YOU PEE! :)

That is just your bodies way, and color of getting ride of the vitamins that we don't currently need. There are a lot of women who will take a "daily" vitamin every other day for this. In my eyes, if I have the vitamins currently in my body, I don't want to waste the money on just peeing them out :)

Protein Drinks/powder mixes

• Always pay attention to the protein amount per serving. You don’t want a mix that is less than 18 grams of protein, your just wasting your time and your hunger level will still be there!
• Keep in mind the sugar level that is in each serving. Yes, sugar makes some of them taste better BUT, so does adding sugar free dry pudding mix  
• Easy way to get in more protein servings a day 

Now, i'm going to talk about the "fats" that we eat and enter our body on a daily. Yes, this is confusing in many ways and yes, most people aren't aware that there are more than one or two forms of fats that we consume. (pictures will be provided because they are easier to follow :) )

What the picture above is telling you:

Saturated fats are unhealthy along with Trans fats are also unhealthy. I know I know!!! These are the foods that taste good but, your causing yourself to fail in the long run!

Monounsaturated and Polyunsaturated fats are GOOD for you :)

So, this is when paying attention to the food labels, understanding our bodies, and the correct foods to eat come in handy!

A nice little cheat sheet website to also help with the understanding is : http://www.healthcheck.org/page/different-types-fat

And this is also a list of the bad and good foods! I figure putting up actual research of studies along with articles will help people realize that what i'm saying is actually a "thing" and i'm not just making it up as I go along :)

I hope that everyone has a wonderful week! Remember, set yourself a goal every week and try your hardest to stick with it! It will show how determined you really are and if you put your mind to it, you can accomplish it!!

Carbs are our friends!

Hello!

I've been away awhile; been rather busy with "life" but, I've still been sticking to all my work out plans and my meals plans! Just because life may get a little overwhelming at times, doesn't mean we have to give up our own positive attitudes and good health!

I've had a lot of people saying to me lately- Lauren, you eat a carb for pretty much every meal you have!
My day looks like this:
Breakfast (carb), Snack, Lunch (carb), Snack, Dinner (carb)


Reasoning: This keeps your metabolism up and running! If we are up, it needs to be up :)

Anyways, back to eating carbs...
What people don't realize is there ARE good carbs that your body needs. Most people hear the "C" word and they freaking out! Automatically assuming they are throwing away there plan if they eat any carbs. I should know, I use to be a person like this.

Straight up- You have to have something in your system to burn, and carbs are the best foods to burn!

Listed Below is a truly amazing website to help someone understand what exactly a carb is along with a few other little informational guides :)

http://www.cdc.gov/nutrition/everyone/basics/carbs.html


Now, there is a huge difference between a good carb and a bad carb. The main one: 
Good carb: produces energy and digestive system
Bad carb: slows down energy and slows down digestive system

Listed below are a few helpful charts that show what you should and shouldn't be putting into your mouth! These are great charts to save or print out! Not only for yourself but, also for your children when you are thinking of healthy snacks to pass along :)

Busy Bee!

So, I haven't posted in awhile due to being extremely busy with school BUT i'm still finding time for working out. Reason, its part of my daily life now. Just like breathing, its something I have to do :)

Last week I worked out hard! Hit the cardio and weights

This weekend:
I was super busy! So much homework, tired from the work week, along with making all my meals for the week. I wasn't able to work out Saturday but, I did fit in my cardio on Sunday!

Today (Monday):
Studying for a test, dinner, 2 homework assignments... Where does the gym fit in?

My mom found this website:
http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/?_php=true&_type=blogs&_r=0

Its called the 7 min workout and let me tell you, it does make you sweat! If your to lazy to read the article :); its basically saying that doing all of these 12 exercises are working all parts of your body in a short amount of time while burning some calories. Its 30 seconds on and 15 seconds off.

This is really all the time i've had this evening so I made this workout count!!

On a side note- I've had a few people throw out some random thoughts or feelings about health and fitness they didn't know about or would like to learn more about!! I'm so excited that people are coming to me for this knowledge. So, here it goes!!

High Sugared fruits (grams)

Don't:

*Eat fruit after 1 or 2 in the afternoon. Fruits are usually very high in sugars which is harder for your body to break down the later in the day it gets!

* Over do your cardio! People forget that lifting actually helps you to lose and burn more calories faster! Just because the scale may go up doesn't mean your gaining fat, its muscle :)

* Be scared of mixing Whey Protein in place of flour; its actually really good! (adding Whey with eggs as a holding element for protein pancakes or "tortillas" is great!)

Super Veggies---

http://alternativehealthatlanta.com/10-super-vegetables-for-better-health/

Do's:

* Consume as many green veggies as you can; the greener the better! Look for veggies with bright colors!

*If your going to cheat or meal portions or what your actually eating try and make it in the morning, its easier to burn off through out the day!

*Take your omega supplements and a daily vitamin. You don't realize what your body is missing out on until you finally have it :)

Failing myself just to succeed...

What exactly does that mean?  "I'm failing myself just to succeed"

I've been attending my moms workout class this week. I personally love going there and plan to join very soon. Not only do you learn what to do you also learn how your body works. You learn what you can and cannot do.

But, I notice that so many people will fail themselves just to succeed. What does this mean...

1. You cheat yourself on your reps
2. You only push yourself when your trainer turns and looks at you
3. You simply give up

I understand pain, I understand hurt, and I understand injuries. I probably understand all of that more than most. Me being only 25 i've had over a handful of knee surgeries that have put me out for at least 5-12 months. I've played softball at a college level and still play fast pitch to this day. I have also beaten myself up so hard to actually succeed that I fail!

Pushing yourself until you fail is an amazing feeling. Know that you've done all you can do in that work out.
Failing yourself to look like you have succeed is a waste of your hour!

If your tired be tired but when you put on a show, your only hurting yourself in your lifestyle change :)

On that note: 
How has everyone been eating and working out?!

This month I have a goal:
1. Focus on taking in more calories
2. cut back on alcoholic drinks
3. focus more on strengthen workouts rather than cardio

I personally make a chart both weekly and monthly. The reason for a chart and actually writing it down. You aren't going to follow anything that you just verbally say your going to do. When its written down and it has to be completed, you are now being held accountable for what you truly want.

 (this is my goal chart that I complete)

A little inside on working out:
*Strength training with burn more calories than your cardio workouts!
*Eating to little and working out hard will cause your body to go into starvation mode; which in turn
    your body will hold on to the calories you are eating (moving backwards!)
*There is no magic pill! Stop trying to google it! :)

I hope that everyone has a wonderful rest of the week!

Remember: change something in your day this week. You can't maintain a lifestyle change unless it truly becomes part of your life style :)

I'm starving!

Today marks my FINAL day of my "plateau breaker"! Not only did I stay on track but I didn't scare my boyfriend off to bad with my angry hunger spells either :)

Plateau Breaker- when a persons body has adapted to what they are currently doing (working out more or better eating), which isn't a bad thing. When a person feels as though they have hit this "plateau" something needs to be switched up! Either harder cardio or less of a calorie intake. Basically, an act that will shock the body and switch it up.

My plateau breaker was for two days (cut out carbs/protein based)--
For the people who follow my Facebook, I lost 10 pounds last month as of March 25th (Tuesday). I started my breaker on March 26th-March 27th, I weighed again today and i've lost 3 pounds since I started :).  No, this isn't water weight that I post people... I switched it up and I got results! plateau breakers truly do work!

What I ate: Both days!

Breakfast:
2 scrambled eggs

Mid-Morning Snack:
1/2 grapefruit

Mid-Afternoon Snack:
Green Vegetable

Lunch:
2 cups Lettuce
1/2 chicken breast

Dinner:
2 cups lettuce
1/2 grapefruit
6 oz hamburger
(zucchini)

Not a lot to eat... at all! I have been freaking starving but, I stuck to this plan for only two days and i've lost 3 pounds! This stuff works people!

Speaking of eating-- I was at work today and I was going though some of my co-workers pre-made "healthy choice" or "active & fit" frozen meals. I took a little peek at the back and HOLY COW, they are not as good for you as you may think! Some are decent but it could be way better! Yes, better than fast food but not better than a home cooked healthy meal! 

Try something next week- cook all of your meals! Like a fresh home cooked meal with fresh foods from the store or the farmers market! The amount of Carbs and Sodium you will be saving yourself will be amazing! If your wanting to be healthier, take the time to cook your meals.

If your reasoning for purchasing pre-made meals is because you don't have time, check out this website for great and healthy crock pot ideas! Not only is it healthy, it saves time, AND it will make enough for the whole week! Whats your excuse now? :)

http://www.slenderkitchen.com/healthy-crock-pot-recipes/

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