Experts believe it takes 21 days of consistent effort to form a habit. This could be true, but when it comes to truly making a healthy lifestyle change it takes about six months of consistent effort. Some people may get discouraged by that, but the reality is if you know that your behavior will take a while to change you can set goals to help you reach that and soon goals won't be needed and eating healthy and exercising will just be a part of who you are. So don't get discouraged when it feels like change will never happen. Just keep doing your best every day and don't beat yourself up when you have an unhealthy day.
A friend asked me for Easter basket gift ideas that aren't candy here is what I could come up: side walk chalk, play dough, kites, a new Sunday outfit, a religious piece of jewlery, something to add to your child's hobby, a book, music, a coupon book with fun places that just you and your child get to go together, a photo album of them with pictures of Christ reminding them why Christ is so important in their lives, a religious DVD.
I'm not totally against candy in Easter baskets, but I recommend making candy a smaller portion of what's in the basket.
For your dose of exercise today feel like a kid again and skip, yes, skip as high as you can and go for as long as you can. Go ahead and skip around the block it's super fun and you'll burn a lot of calories doing it.
Heidi's Version of a mini Reeses Peanut Butter Cup
Grab a small spoon
Put some real Peanut Butter (I use Adam's PB) on the spoon
Sprinkle it with semi-sweet chocolate chips
Then take small bites of this awesome yumminess (so you're mouth doesn't stick together) and then down 8 oz of low fat milk.
ENJOY!
Have a great Easter!
Tuesday, March 26, 2013
Monday, March 18, 2013
Soooo You Think you Want to Lose Weight huh?
The American dream these days is to get that all-American figure. Whatever that means. I guess it means you look like Hollywood stars. The thing is we're all shaped different for a reason so be grateful no matter your shape. Don't try to be a stick when you're a trunk! That being said, if you can't walk a mile without wanting to roll over and die, or if you know you eat way too much, then it's time to make some changes in your life. Today I'm focusing on how you should train to lose weight the right way.
When I hear people say "I gotta lose weight", I have to cringe because what they may or may not understand is that "weight" is all relative. What kind of weight do you want to lose? Water? Fat? Muscle? If you don't lose weight the right way, you'll most likely be losing water and muscle. Sad I know! So then what is the right way? Weight training with cardiovascular training. While I was interning at Curves for my personal training certificate the manager showed me what 7 lbs of fat and 7 lbs of muscle look like. It blew my mind! The fat takes up so much more space, looks gross, and doesn't do much, but weigh you down and maybe keep you real nice and warm in the Winter.
There are at least three different types of weight training you can do and they're all beneficial in their own way so try to do all types. There's body weight training, light weights with high repetition, and heavy weights with low repetition. I have always lifted weights, but it has always been either body weight training or light weights with high repetition. So I beefed things up a bit and started doing weight training with heavy weights and low repetition. Oh my word! Talk about awesome! I weigh a couple of pounds more than I did before I started training, but my jeans are falling off of me. My arms look amazing! I'm telling you, get into weight training. I'm not talking heavy duty power lifting (unless that's your thing), but work up to using heavier weights. Give those 5 lber's a run for their money and see the difference in your body shape.
There are at least three different types of weight training you can do and they're all beneficial in their own way so try to do all types. There's body weight training, light weights with high repetition, and heavy weights with low repetition. I have always lifted weights, but it has always been either body weight training or light weights with high repetition. So I beefed things up a bit and started doing weight training with heavy weights and low repetition. Oh my word! Talk about awesome! I weigh a couple of pounds more than I did before I started training, but my jeans are falling off of me. My arms look amazing! I'm telling you, get into weight training. I'm not talking heavy duty power lifting (unless that's your thing), but work up to using heavier weights. Give those 5 lber's a run for their money and see the difference in your body shape.
www.fitnessblender.com has a huge selection of amazing workout video's all for free! Yes, that's right! FREE! Check them out, and then let me know how you're doing in a week or two. I love hearing from my readers, your successes, your failures no matter how big or small. Keep eating your 35 Grams of fiber and you'll be feeling and looking great in no time!
For some exercise... try a 100 squat challenge. With or without weights! GO!
Heidi's Strawberry Banana Greek Yogurt Smoothie
1 C Plain Greek Yogurt (lots more protein than regular yogurt and less sugar)
1 C of Strawberries or 4 Large Strawberries
1/2 a banana (frozen or fresh)
1 T of Sugar (or try to leave it out if you can)
1 cap full of Vanilla extract
Blend together until smooth. Sit outside in the sun, sip that amazing smoothie down, while soaking in some vitamin D.
Monday, March 11, 2013
Spotting a Fad Diet or Fad Product
Eat carb's, don't eat carb's, eat lots of meat, don't eat lots of meat, eat butter, don't eat butter... The Four Basic Food Groups, the Food Pyramid, and now "My Plate". Does all the nutrition information make you want to scream too? There are so many different "diets" and diet products out there that it can make your head spin. It's so hard to know if it will work for you or if it's even good for you. Some diets or diet products are created by a Doctor and so you feel like this must be a good thing, after all he's a "Doctor". Or even a nutritionist.
Well I came across an article on www.providentliving.org that helps you decide whether or not the diet is a good one or if it's a fad diet. Here are a few things to look for to determine if the said diet or diet product is a fad diet.
1. The diet claims large or rapid weight loss.
2. The diet restricts or eliminates certain food groups or requires specific food combinations.
3. The diet promotes miracle foods or makes promises too good to be true.
4. The diet implies weight can be lost without exercise.
5. The diet relies on a rigid menu telling you what to eat and when to eat.
6. The diet contradicts what most health professionals and groups say about food science.
You all know I believe in "moderation in all things". Be aware that your body needs nutrients from a combination of Carbohydrates, Protein, and Fat in order to function properly. Just be sure to do your research before following any new diet or diet product, look for the above listed things and if any of those claims are made in the diet or product, run the other way. A bad diet can do more harm than good to your body.
Exercise time... Stretching and breathing can help improve your mood. Breathe in deep while raising your arms above your head and push the air out while dropping your arms. Repeat 10 times. Then do a few stretches to calm the mind and feel your Spirit with peace.
Heidi's Yummy Steal Cut Oatmeal (serves 1)
1/3 C. Steal Cut Oatmeal
1/2-1 C. Water or milk (liquid depends on whether you like it chewy or not)
a dash of salt (optional)
Bring liquid to a boil, stir in oats, cook until liquid is dissolved... about 20 minutes. Add in a small apple cut up in small pieces, 1/2 tsp cinnamon or more, 1-3 tsp Brown sugar. ENJOY! Taste like apple crisp only it's way better for you!
Well I came across an article on www.providentliving.org that helps you decide whether or not the diet is a good one or if it's a fad diet. Here are a few things to look for to determine if the said diet or diet product is a fad diet.
1. The diet claims large or rapid weight loss.
2. The diet restricts or eliminates certain food groups or requires specific food combinations.
3. The diet promotes miracle foods or makes promises too good to be true.
4. The diet implies weight can be lost without exercise.
5. The diet relies on a rigid menu telling you what to eat and when to eat.
6. The diet contradicts what most health professionals and groups say about food science.
You all know I believe in "moderation in all things". Be aware that your body needs nutrients from a combination of Carbohydrates, Protein, and Fat in order to function properly. Just be sure to do your research before following any new diet or diet product, look for the above listed things and if any of those claims are made in the diet or product, run the other way. A bad diet can do more harm than good to your body.
Exercise time... Stretching and breathing can help improve your mood. Breathe in deep while raising your arms above your head and push the air out while dropping your arms. Repeat 10 times. Then do a few stretches to calm the mind and feel your Spirit with peace.
Heidi's Yummy Steal Cut Oatmeal (serves 1)
1/3 C. Steal Cut Oatmeal
1/2-1 C. Water or milk (liquid depends on whether you like it chewy or not)
a dash of salt (optional)
Bring liquid to a boil, stir in oats, cook until liquid is dissolved... about 20 minutes. Add in a small apple cut up in small pieces, 1/2 tsp cinnamon or more, 1-3 tsp Brown sugar. ENJOY! Taste like apple crisp only it's way better for you!
Monday, March 4, 2013
The "F" Word You'll Want to Say
What "F" word am I talking about? Fiber! Recent research is coming out of Kiel Germany that fiber can remove calories! Cool huh! Yes, for every gram of fiber you eat it can remove 7 calories. So if you eat 35 grams of fiber every day you could potentially negate 245 calories for the day. That's a good 20 minute workout! I need to be clear on this the research is still in the "research" phase, but why not up your intake of fiber in the mean time? Fiber can help stave off cravings, help you feel fuller longer, boost your heart health, reduce your risk of diabetes, reduce your risk of breast cancer, and can improve your overall well being. What more could you ask for?
Some really great sources of fiber are: Whole grains such as brown rice, whole wheat, corn (yes popcorn counts as long as it's air popped and not loaded with salt and butter), Quinoa, and whole wheat pasta. Other great sources of fiber include vegetables, fruit, beans, and lentils.
A great way to get your fiber in every day is to eat a serving (about a 1/2 C cooked) whole grains at every meal. At least 1-2 C of vegetables at every meal and a serving of fruit at every meal. You can't go wrong with veggies, feel free to eat more than 1-2 cups. You'll find that it really isn't that much, but you'll feel full and fantastic. Also, be sure to eat a source of lean protein at every meal to keep you feeling satisfied longer.
So who's up for a fiber challenge? Go ahead and try the weight loss fiber challenge and see if it works for you. Increase your fiber intake and see if by the end of the week or the end of two weeks, you've dropped a pound or two. And if not, just know that all is not lost, you've improved your health in more ways than one.
* Please take note fiber supplements are not the same as fiber that comes from real food sources. Get your fiber from the real source for best results.
For some exercise today do 50 mt. climbers, 50 side to side skaters, 50 jumping jacks repeat 5 times.
Simple and Delicious Broccoli Soup (even your kids will eat it!) (8-10 half cup servings)
2 tsp. olive oil
1 C chopped yellow onion
2 garlic cloves, chopped
6 C low-sodium broth (chicken or vegetable)
8 C broccoli florets
1/4 tsp. black pepper
salt (optional)
Heat the oil in a large pot over medium heat. Add the onion, reduce the heat to low, cover the pot, and sweat the onion for 5-7 minutes, until softened but not browned. Add the garlic, broth, and broccoli, bring to a boil, and cook for 30 minutes. Remove from the heat, add the pepper, and season with salt. Puree until smooth using an immersion blender. (source: "Eat to Lose, Eat to Win" by Rachel Beller)
As always, I love hearing from my readers... feel free to leave a comment or share my blog with your friends. To your health!
Some really great sources of fiber are: Whole grains such as brown rice, whole wheat, corn (yes popcorn counts as long as it's air popped and not loaded with salt and butter), Quinoa, and whole wheat pasta. Other great sources of fiber include vegetables, fruit, beans, and lentils.
A great way to get your fiber in every day is to eat a serving (about a 1/2 C cooked) whole grains at every meal. At least 1-2 C of vegetables at every meal and a serving of fruit at every meal. You can't go wrong with veggies, feel free to eat more than 1-2 cups. You'll find that it really isn't that much, but you'll feel full and fantastic. Also, be sure to eat a source of lean protein at every meal to keep you feeling satisfied longer.
So who's up for a fiber challenge? Go ahead and try the weight loss fiber challenge and see if it works for you. Increase your fiber intake and see if by the end of the week or the end of two weeks, you've dropped a pound or two. And if not, just know that all is not lost, you've improved your health in more ways than one.
* Please take note fiber supplements are not the same as fiber that comes from real food sources. Get your fiber from the real source for best results.
For some exercise today do 50 mt. climbers, 50 side to side skaters, 50 jumping jacks repeat 5 times.
Simple and Delicious Broccoli Soup (even your kids will eat it!) (8-10 half cup servings)
2 tsp. olive oil
1 C chopped yellow onion
2 garlic cloves, chopped
6 C low-sodium broth (chicken or vegetable)
8 C broccoli florets
1/4 tsp. black pepper
salt (optional)
Heat the oil in a large pot over medium heat. Add the onion, reduce the heat to low, cover the pot, and sweat the onion for 5-7 minutes, until softened but not browned. Add the garlic, broth, and broccoli, bring to a boil, and cook for 30 minutes. Remove from the heat, add the pepper, and season with salt. Puree until smooth using an immersion blender. (source: "Eat to Lose, Eat to Win" by Rachel Beller)
As always, I love hearing from my readers... feel free to leave a comment or share my blog with your friends. To your health!
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