Friday, January 25, 2013

WATER: An Essential to Life
Did you know that a lot of times when we feel hungry it actually means we are THIRSTY?? 

Can you believe that simply by increasing your water intake throughout the day can curb your appetite and aid in weight loss?? 

We waste so much of our daily caloric intake on soft drinks, juices, and sports drinks that contain so much added sugar and unnatural ingredients. Glucose and fructose are two types of sugar that get absorbed into our body in unnecessary ways. Glucose goes directly into the bloodstream and is absorbed by the pancreas, and fructose is absorbed by the liver which in excess can contribute to those love handles we all love :/ 

SODA statistics: http://abcnews.go.com/WN/soda-statistics-empty-calories-add/story?id=10303246 

This is what you are literally drinking when you drink these sodas: 



Mindboggling right?!


By just cutting out those empty calories that you intake through juices and sodas, you not only cut back on calories but you also remove that excess sugar that your body definitely does not need. 

Sooo what am I going to get out of replacing these drinks with water?? 

1.  ZERO calories, so you can drink all you want without EVER having to worry about the calories!! 

2. You will feel full longer. 
Before you go straight to the pantry when a hunger pang occurs, stop for a few seconds and drink some water and you may find out that you were actually thirsty.

3. Half of your body is water. So, it is important to replace the water that is lost throughout the day. So if you are sweating more due to exercise or the weather, DRINK MORE WATER. 

4. It will raise your metabolic rate!! Meaning, that food will be digested faster. 

http://www.livestrong.com/article/414520-what-are-the-benefits-of-drinking-water-for-weight-loss/

So now that I know this, what does this mean?? 


*Carry around a water bottle with you throughout the day. That way, you will constantly drink water throughout the day and stay hydrated without even realizing it! Of course, at first you may be going to the restroom quite often, but that is a great thing because it shows you are hydrated!

Thursday, January 24, 2013

Stay active all day long without even trying!

It is incredible the little changes that you can make in everyday activities that can help you to stay active throughout the day.

If you want to be more active during the day STOP taking the easy way out, and try these easy solutions :)

1. Park at the farthest spot in the parking lot. 

 This way you will end up taking more steps than you would just parking at the very front. And, it only takes maybe 5 minutes more than it would normally so no complaining about how it takes longer, that is just lazy!

2. Take the stairs instead of the elevator or escalator.

You would be suprised how much more difficult it is to climb the stairs versus just riding the elevator. And, the more you take that route, the easier it becomes! 

Soo if you see this: choose the stairs!! 
 
3. Ride your bike to places that are relatively close. 

I used to ride my bike to school and I not only got an instant workout and start to my morning, (*which increases my productivity, energy, and metabolism right off the bat) 

But, I also saved lots of money on GAS!!   

 

4. Take a 15 minute walk after your lunch break.

You would be amazed how much a walk outdoors can be an instant refresher and can rejuvenate you to get so much more done throughout the day. 

Check out this article on the benefits of walking: 
http://www.mayoclinic.com/health/walking/HQ01612

5. Do exercises in between tv shows.

Have you ever thought all you can do during the time span that you watch tv shows or commercials?? 

I found this hilarious How I Met Your Mother workout plan on pinterest the other day: 

 

6. Movement while getting ready in the morning.

Examples of movements that you can do in the morning are heel raises while brushing your teeth, squats while doing your hair, be creative! 

Even dancing to music that you listen to can be a way to get moving in the morning! 

7. Instead of going out with your friends to the movies, do something active such as bowling, line dancing, swimming, ice skating, roller skating, etc. 

Did you know that you can burn up to 600 or 700 calories by just having a good time!! 

AND! You can find AWESOME discounts on websites like groupon.com, livingsocial.com, or zozi.com



YOU are already on your way to a HAPPIER, HEALTHIER YOU! 

 

Wednesday, January 23, 2013

Munchies. Healthy ones of course.

So its the afternoon, and you have just gotten off of a long day of work or school. What is the first thing you do? Go straight to the kitchen of course. Yes, I am guilty of this too. But, that is okay! I am going to give you ideas of some of my favorite healthy and nutritious snacks under 200 calories that will keep you full and satisfied until your next meal.

Snacking is inevitable. BUT, it isn't always a bad thing, as long as you make sure to choose healthy choices :) Studies have shown that eating little and often (5 or 6 times a day, 200 calories per meal) can actually be healthier than eating three big meals throughout the day. 

Why is this? 
  • Boosting of metabolism: With this alternative eating schedule your digestive system is continually called upon to break down smaller quantities of food. As the duration between meals is reduced, your body is continually working to supply a steady energy flow.
  • Maintenance of balanced blood sugar levels: When eating a large meal, there tends to be a large spike in your blood sugar levels which then decreases over a period of time. Eating little and often eliminates this spike and maintains a steady, constant level.
  • Enhanced ability at reducing hunger: If you consider the six meals a day schedule you will notice that you never go longer than 2-3 hours without food. This creates a situation where you will rarely, if ever, get hunger pains as there is simply not enough time.

 Here is a website if you want to read more into the benefits of eating little and often:

http://www.fitnessbeans.com/2011/the-benefits-of-eating-little-often/ 



SO, now that I know why its okay to snack, what are some healthy snacks for me to eat? 



1. CELERY AND PEANUT BUTTER 

Celery is actually negative calories and is one of the best vegetables to eat because it is water-based. Pairing it with an organic unsalted peanut butter or almond butter can be a great snack with 2 tbsp 190 calories!

2. APPLE AND ALMOND BUTTER 

I just had this as a snack and it was delicious! If you make sure to limit the portion of the almond butter to less than 2 tablespoons it is also less than 200 calories and a perfect combination of a carb with a protein to keep you full and give you long lasting energy. 
I recommend trader joe's unsalted almond butter :) 


3. BABY CARROTS/MINI PEPPERS AND HUMMUS

This is one of my all time favorites!! I have just found this white bean and basil hummus at trader joe's that is to DIE FOR! 
The mini peppers and carrots are such a good thing to munch and crunch on also and have so many more vitamins and minerals than a cracker or a pita chip. 



4.GREEK YOGURT WITH BERRIES (AND AGAVE NECTAR)

Also an option for breakfast, I love a couple spoonfuls of 0% non-fat greek yogurt with some kind of berry and sometimes some agave nectar to sweeten. It is not only delicious, but it contains an excellent source of protein, fruit, and a healthy sweetener.











*subsitute agave nectar for honey or syrup in any recipe for a much healthier natural option. 














5.  AIR-POPPED POPCORN WITH SEA SALT 


Another one of my absolute favorites! A very low calorie snack filled with the fiber that we need and not a lot of additives. Skip the movie theater popcorn that can be a whopping 500+calories!! Instead, buy popcorn kernels (as shown above) from the grocery store and add some oil to a pot and the kernels and turn the stove on. Even if you add a little bit of butter to the stovetop popcorn, it will be better than the excessive amount of sodium and fat on movie theater popcorn. 

This is the popcorn maker I found at the store for only $20.00!! best purchase ever. 




Or... 

6. A HANDFUL OF RAW UNSALTED ALMONDS

 Be sure to keep the portion small because of the high fat content in almonds.

7. AVOCADO OR TOMATO SLICES 

Avocados are a very healthy source of fat that your body needs and are really good paired with tomatoes!

There are many other healthy options for small snacks throughout the day, but here are some ideas for you all :) 

Also, you can experiment yourself! I always make sure to have a fruit or vegetable and pair it with a protein in order to have a fulfilling snack with the right vitamins and nutrients. 

TIP: The best way to eat a carb is if you pair it with a complex protein. *Remember however, to stay away from the WHITE carbs. This means, WHITE flour, WHITE rice, WHITE pasta, etc. Those are all processed and stripped of all nutritional benefit.


 

I want to help :)

Hi! My name is Danielle and I have a huge passion for health and fitness. I am a student studying Exercise Science constantly learning new and exciting concepts, whether it be at school or on the internet, and I have always wanted to have someone to share my information with so that they can learn how to take on a healthier lifestyle too!

This blog is created for YOU. To provide you with the healthy tidbits that may just make a huge difference in your life, because every little bit counts!! Taking on a nutritious and active lifestyle is beneficial to keep your heart healthy, your mind alert, and to feel better about yourself :)

When it comes to eating right and exercising, there is no "I'll start tomorrow." Tomorrow is disease. ~Terri Guillemets

So let's get started TODAY!