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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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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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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