How to Consume Less Calories

 

Eat your calories, don’t drink them. It’s that simple. Let’s take a look at why this will work by using oranges and orange juice as an example. A 24oz cup of OJ is about 330 calories now if your drinking this with breakfast most people would probably have 2 glasses of OJ making it 660 calories total. To get the same amount calories by eating oranges you would need to consume about 10 oranges, now for me and probably a lot of other people two oranges would be enough to fill up and you would only consume 140 calories.

Let’s take a look at why eating your calories is better than drinking them. First because it takes longer to eat calories than drink them. Why is this so important is because it takes around 10 minutes from the time you eat to the time your stomach sends a signal to your brain saying you have had enough. The brain can’t react fast enough when you drink something because it’s in you almost immediately and you don’t have to chew liquids.

Another reason why eating your calories is better is because of fiber. Fiber makes you feel more full without loading you with extra calories. Most juices out there offer a fraction of the fiber you would get by eating the fresh fruit, even the juices with “more pulp”. So by making this simple change in your diet you can seriously cut down on the amount of calories you eat and boost your weight loss goals.

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Fitness Motivation

 

It’s hard for people to stay motivated when they have such unrealistic expectations for themselves. Someone could want to lose 20lbs but want it done as soon as possible. Of course we all want results as soon as possible but some expectations just cannot be met. 20lbs can take a month to get rid of, but some people want results like that in as little as 1-2 weeks.. and when they don’t get those results in that span of time they likely end up quitting. Your drive to keep going shouldn’t be how quick you’re going to get results, but simply just getting the results. It may take longer to achieve what you want, but that’s how it is. It’s not possible to lose a large amount of weight in such a small amount of time. Think of it like this. Even if it takes you a month to get the results you want then in a month you’ll have them if you just keep going. Time will go by faster than you realize and once your goal is achieved I guarantee you’ll wonder why you didn’t start sooner. The fact is your never going to get to your goals if you keep quitting and setting up unrealistic timelines. Don’t worry about how long it’s going to take just think about the end result and you’ll get there sooner than you expected.

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Healthy Snack Alternatives

Many people when they are in a hurry will grab anything they see as a quick snack, which is usually a candy bar or some other type of junk food. But there are healthy snack alternatives that are just as easy to grab and tastes just as good as their unhealthy counterparts.

Here are some unhealthy snack foods that people eat and a list of healthy food that it can be substituted for:

Instead of candy try:

• Dark Chocolate. Provided you have just a small amount, dark chocolate has healthy antioxidants.
• Granola Bar. With tasty morsels of fruits inside these treats are salty and sweet in one.
• Strawberries. These small fruits are the perfect alternatives to unhealthy candies.
• Orange Slices. Pick up an orange instead and it’s full of vitamin C
• Blueberries. Blueberries aren’t called a super food for nothing. They’re full of antioxidants and vitamins.

Instead of potato chips try:

• Popcorn. As long as you don’t go for the super buttery version, popcorn can be a delicious and incredibly satisfying alternative to chips.
• Veggies. Baby carrots, sugar snap peas, celery and bell peppers offer up a crisp, crunchy snack that’s full of the stuff your body needs.
• Pita Chips. You can make or buy whole grain pita chips that are healthier than potato chips, but still pretty delicious.
• Salted Cucumber Slices. Cucumbers are an excellent choice for giving you that crunch you crave. Add a little salt (maybe some spice) and you get a great study snack.
• Almonds. Roasted almonds are an excellent source of protein and fiber, making them perfect for snacking.
• Trail Mix. If you don’t want to eat plain nuts, mix them up with dried fruits and make your own healthy trail mix.
• Sunflower Seeds. If you want to mindlessly chew on something while your bored these small seeds are a great choice.
• Peanuts. Grab a handful of peanuts to get a quick energy boost from this protein-loaded nut.

Instead of soda try:

• Water. Water has no calories, and it provides the hydration your body needs to give you better concentration and memory. What drink could be better than that?
• Soy Milk. If you can’t drink milk then soy milk is a great, healthy alternative.
• Tea. Green and black varieties are said to be extremely beneficial to your health.
• Coffee. Coffee, when had in moderation, is a better way to get a caffeine fix than soda.

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Top 4 Food Sources High in Protein (Other Than Meat)

Most people are accustomed to eating meat to fulfill their protein needs. Aren’t other sources of protein “incomplete” or “low quality”? That’s where most people are wrong. Most food contains the muscle building nutrient called protein and without looking closely it’s easy to miss these amazing foods. Here are the top 4 meatless food sources for protein.

Nuts and Seeds:

Food                                   Amount               Protein
Hemp Seeds                          2 Tbsp                 11g
Walnuts                                  1 oz                      7g
Roasted Almonds                  1 oz                       6g
Pumpkin Seeds                      1 oz                      5g
Flax Seeds                             1 Tbsp                  4g
Cashews                                1 oz                      4g

Beans and legumes:

Food                                   Amount               Protein
Black Beans                        1 cup                      39g
Lentils                                  1 cup                     18g
Chick peas                          1 cup                      39g
Pinto beans                         1 cup                      41g

Vegetables:

Food                                   Amount               Protein
Romaine lettuce                   1 head                    8g
Broccoli                                1 cup(spears)         6g
Spinach                                1 cup(chopped)      6g
Potato                                  1 Med(with skin)     4g

Fruits:

Food                                   Amount               Protein
Dried Apricots                     1 cup                       6g
Dried Peaches                    1 cup                       6g
Dates                                  1 cup(chopped)       4g
Avocado                              1 cup                       3g
Guava                                 1 Whole fruit            1.4g
Raisins                                1 small box             1.3g

Cereals, Bread, and Grains:

Food                                   Amount               Protein
Oats                                     1 cup                        26g
Quinoa                                  1 cup                       24g
Brown Rice                          1 cup                         5g
White Rice                            1 cup                        4g

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The 3 Body Types: Ectomorph, Mesomorph, and Endomorph

There are three body types ectomorph, mesomorph, and endomorph. Each body type has a set of particular traits and will respond differently to different workout and diet plans. Not every person will fit exactly into one of the categories but will contain features of each, however one is usually predominant over the others.

Ectomorph:

Have a small build with lean muscle, small joints, and often have below average weight for their height. Usually referred to as the skinny person.

Common Characteristics:

• Low Body Fat
• Thin
• Fast Metabolism
• Small Joints
• Flat Chest
• “Hardgainer”
• Thin Legs and Arms
• Narrow Shoulders and Hips

Exercising Tips:

• • Weight train
  • Train with heavier weight in the 5-10 rep range
  • Workouts should be short and intense

Dieting Tips:

• Eat 5-7 small meals a day
• Because ectomorphs have a very fast metabolism they need to eat a lot of calories in order to gain weight

Mesomorph:

The mesomorph is somewhere between the ectomorph and endomorph. They have a large bone structure, large muscles and typically find it east to gain and lose weight. Physically they have the more ‘desirable’ body type.

Common Characteristics:

• Road shoulders and narrow waist (V-tapered)
• Muscular body with strong forearms and thighs
• Low body fat
• Puts muscle on easily
• Burns fat easily
• eats in moderation
• well defined muscles

Exercise Tips:

• Mesomorphs respond best to weight training
• Stay within the 8-12 rep range
• Cardio can be used to help stay lean

Dieting Tips:

• Maintain your protein intake to at least 0.8 gram of protein per pound of body weight
• For energy your carbohydrate intake should be about 40-60% of your diet (Choose healthy foods like brown rice, oatmeal, and whole grain)
• Eat your normal 3 meals a day

Endomorph:

The endomorph  is the exact opposite of the ectomorph. They have more fat build up and find it hard to lose it, despite trying different diets and training programs to lose it. They have little muscle definition and have a larger appearance.

Common Characteristics: 

• Larger frame
• Fat build up
• Difficulty losing weight
• Bigger appetite
• Wide bone structure

Exercise Tips:

• Do more cardio to lean out
• Weight lifting to build muscle
• Compound lifts are great for burning more calories
• Stay in the 10-15 rep range
• Keep workout intensity high

Dieting Tips:

• Count your daily calories
• Portion your meals proportionately
• Eat a lot of vegetables to help keep you full
• Drink lots of water to help keep you full
• Avoid processed food
• Eat slower

Here are some some great foods to help get you started:

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Proteins: Fish (salmon, tuna), Chicken, turkey, beans (lentil, black beans), eggs, nuts, tofu
Carbohydrates: White rice, brown rice, oatmeal, oat bran

How to Improve Your Digestion

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The digestive system is the core for a healthy and energetic body but unfortunately we are turning into a bloated and constipated country. Americans spend $725 million dollars a year on laxatives, many are not needed, because of  false beliefs and misconceptions about constipation. So what are some common causes of constipation?

• Poor Diet. A main cause of constipation may be a diet high in animal fats (meats, dairy products, eggs) and refined sugar (rich desserts and sugary drinks)

• Irritable Bowl Syndrome. Also known as spastic colon. IBS is one of the most common causes of constipation in America.

• Poor Bowl Habits. A person can make them self constipated by ignoring the urge to go to the bathroom. Some people do this because their too busy, or because they don’t want to use a public restroom.

• Laxative Abuse. People who habitually take laxatives become dependent on them until their intestines become to insensitive and fail to work properly.

• Travel. Often times people experience constipation while traveling because of change of their daily routine, eating, exercise, and drinking less water.

• Medications. Many medications can cause constipation, such as pain medications, antacids, antidepressants, and tranquilizers. Ask your doctor to see if your medication causes your constipation.

Now you know some of the causes what are some ways to help stop and even prevent constipation from happening? The best way is through food. Eating a healthy diet will help to prevent you from becoming constipated in the first place. Here are some foods that help stop constipation.

• High Fiber Foods. Fiber is the part of a plant that passes through your body undigested. Animal based foods do not naturally contain fiber but vegetables, fruits, grains, legumes, and nuts all contain various amounts. Good sources of fiber include raspberries, bananas, dates, avocados, artichokes, lentils, almonds, flaxseed, and bran.

• Foods High in Water. Vegetables and fruits with high water content aid digestive health in many ways. Water alone is essential for moving material through your digestive tract. Which is why fiber can’t fully function without water, that is why high fiber diets demand adequate fluid intake.

• Foods Containing Probiotics. Cultured or fermented food are rich in the enzymes for healthy gut function. Fermented foods such as kimchi, pickles, and sauerkraut are potent detoxifiers. These veggies have very high levels of probiotic. Yogurt is one of the most widely used probiotics out there but be careful not all yogurts are beneficial.

Along with a healthy diet of foods and making sure your drinking enough fluids exercise also plays a big role in your digestive system. Even a simple walking regime of 10-15 minutes several times a day can be very beneficial in help optimally regulate your digestive system.

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5 lbs of Fat vs 5 lb of Muscle

Pound for pound muscle and fat weigh the same, the difference between the two is that muscle is 18% denser than fat. Meaning that five pounds of muscle takes up less space than five pounds of fat. By looking at the picture at the left you can see that the five pounds of muscle is smaller and takes up less room in your body. The fat takes up more room in your body and tends to be bumpy making it more noticeable. Wouldn’t you much rather have five pounds of smooth, lean, dense muscle tissue inside your body than five pounds of fat? There are also many health advantages to increased muscle mass:

• Create a leaner physique
• Increase energy and vitality
• Improve athletic performance
• Increase your metabolic efficiency

Good vs Bad Cholesterol

Cholesterol cannot be dissolved into the blood stream so it has to be carried throughout by lipoproteins. Lipoproteins carry two types of cholesterol to and from cells, those two types are HDL (High Density Lipoproteins), and LDL (Low Density Lipoproteins). LDL is the bad type of cholesterol because it contributes to plaque buildup and makes arteries less flexible, which is a condition known as atherosclerosis. If a clot of plaque forms in the arteries it can result in a heart attack or stroke. HDL, which is the good type of cholesterol because it helps remove LDL from the arteries. HDL acts as a kind of scavenger carrying the LDL cholesterol to your liver to be broken down and disposed of by the body. People who exercise, don’t smoke, and maintain a healthy diet and weight tend to have higher levels of the good cholesterol HDL.

So it is important to get your cholesterol levels checked even if you don’t think you have high cholesterol. But there are some foods to help reduce the risk of high cholesterol:

• Oatmeal
• Beans
• Nuts
• Fruits
• Soy

And here are some foods to avoid or eat less of:

• Red Meats
• Egg yolks
• Milk and other diary products
• Oils
• Trans Fats

Additionally there are some other things you can due to help reduce or prevent high cholesterol, such as:

• Lose weight if you’re overweight
• Quit smoking if you smoke
• Eat a healthier diet
• Exercise regularly

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The 7 Healthy Wonders of Water

1) Stay Slimmer With Water

Trying to lose weight? Water keeps you full! Replace calorie-filled beverages with water and drink a glass before meals to help you feel fuller. Drinking more water helps amp up metabolism – especially if your glass is icy cold. Your body must work to warm the water up, burning a few extra calories in the process.

2) Water Boosts Your Energy

If you’re feeling drained and depleted, get a pick-me-up with water. Dehydration makes you feel tired. The right amount of water will help your heart pump your blood more effectively. Water can also help your blood transport oxygen and other essential nutrients to your cells. 

3) Lower Stress With Water

About 70% to 80% of your brain tissue is water. If you’re dehydrated, your body and your mind are stressed. If you’re feeling thirsty, you’re already a little dehydrated. To keep stress levels down, keep a glass of water at your desk or carry a sports bottle and sip regularly.

4) Build Muscle Tone With Water

Drinking water helps prevent muscle cramping and lubricates the joints. When you’re well hydrated, you can exercise longer and stronger without “hitting the wall.”

5) Nourish Your Skin

Fine lines and wrinkles are deeper when you’re dehydrated. Water is nature’s own beauty cream. Drinking water hydrates skin cells and plumps them up, making your face look younger. It also flushes out impurities and improves circulation and blood flow, helping your skin glow.

6) Stay Regular With Water

Along with fiber, water is important for good digestion. Water helps dissolve waste particles and passes them smoothly through your digestive tract. If you’re dehydrated, your body absorbs all the water, leaving your colon dry and making it more difficult to pass waste.

7) Water Reduces Kidney Stones

The rate of painful kidney stones is rising. One of the reasons could be because people — including children — aren’t drinking enough water. Water dilutes the salts and minerals in your urine that form the solid crystals known as kidney stones. Kidney stones can’t form in diluted urine, so reduce your risk with plenty of water!

Are You Drinking Enough Water?

Most healthy adults get enough to drink by letting their thirst guide them, but the exact amount you need depends on your size, level of activity, the weather, and your general health.You may need more water if you exercise or sweat heavily.

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5 Easy Changes to Lose Pounds!

1) Eat only when you’re hungry
Plenty of people eat when they’re bored and not actually hungry. It might not seem like a major issue when it comes to weight gain but eating when your body isn’t hungry is just adding unnecessary calories to your daily limit. Instead of eating when you’re bored just do something else to occupy yourself: watching tv, going to the gym, chewing gum, eating ice, or going out with friends.

2) Calorie count
You don’t have to get crazy with this but it is helpful. Most people don’t look at the calories of the foods they’re consuming and it often leads to weight gain. You can think you’re eating a healthy amount but when you count the calories at the end of the day it can be 500 calories more than what your body needs. That might not seem like much but that’s a total gain of a pound a week. Which again might not seem like much but in a year of continuing to eat that way leads to a 52lbs weight gain. Write down everything you eat for a week and at the end of that week count the calories and see how much you’re overeating. Then make adjustments accordingly.

3) Eat more whole foods
You don’t have to replace every single thing you eat with a whole food, but just incorporating more whole foods into your daily eating will benefit you. Whole foods are healthy and low in calorie. So instead of eating a granola bar for a snack which can have 250 calories instead go for an apple which has 100 calories and will keep you fuller longer. or instead of eating refined pastas eat more rice or even rice pasta. They’re lower in calorie and won’t spike your insulin.

4) Drink more water
I’m sure everyone has heard this a hundred times but it does work! Drinking water will fill your stomach leaving less space for food when your meal time comes. Drinking water also helps with digestion and energy. Replacing your sodas and juices with water also will help significantly since soda and juice are high in sugar and calories.

5) Exercise
Most people don’t like exercising but it doesn’t have to suck! even just going for a walk 30 min a day will help you lose weight and keep your metabolism going. Did you know walking for just 30 min a day will burn an extra 700-1400 calories a week? it’s the small things that can help make a big change.

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