Follow Up Fitness, Motivation, and Sharing

Hi readers

Are you becoming motivated????? What are you doing for that nutrition and exercise program…..Changes being implemented…..even baby changes. Today is the day after Thanksgiving and the pumpkin pie was wonderful…. How did you do over Thanksgiving? Did you read my last blog on “Eating for the Holidays”? Christmas is just around the corner and filled with wonderful temptations like cookies, fudge, candy, and let’s not forget that Christmas cheer…alcohol. Before you dive into December, re-read my November 17th blog and glean motivation to enjoy the holidays healthfully. The votes are in and my next article will be on “How to Gain Muscle”. I love this topic and look forward to addressing it.

Jumping into my morning…..I wanted to share my breakfast creation….leftover mashed potatoes, egg whites, pepper and spices. In a skillet, I heated up the potatoes making them a bit crispy and added the whisked egg whites. Added a bit of pepper and a pinch of salt. I also had some High Five Fiber bread……and Yummmmm…..protein, carbs, fiber….the works and perfect for my mid morning run!!!! I will probably hit a bit of weights before enjoying a fab protein shake. I am in a stage in my life where I utilize my time and exercise efficiently…..but there is always TIME….whether 20 minutes or one hour….I am a NO EXCUSES trainer and exercise ME time person. So…..if you hit me up with the NO TIME thing….I will definitely give you suggestions but simply refuse to accept that…..I think if you are honest with yourself, you would also come to the same conclusion….but sometimes it does take someone to kick you in the mental and physical bootie to get you going.

For those running on FITNESS STALE or BURN OUT and do not DO IT because the motivation is well…..burned out….

It is important to remember the stages of your fitness program and when it has become stale….now is the time to step it up. Also, if you have been performing the same routine for months or even years….guess what…time for a change. The body is very adaptable to routine and to ensure muscle confusion, changing up your exercise program will not only fire up the muscle fibers, but also bring a new mental outlook to your routine. Every one likes something brand new….right? Or another good line…. “Variety is the Spice of Life.” So spice up that routine that may have you in a non-motivational rut by trying weight resistance training, plyometrics, circuit training, or a boot camp workout just to list a few.

Stay healthy!

Darla

How To Quit Smoking Today - A Review By Kirk Saranu

As you well know, quitting smoking is one of the hardest things you will ever do in life. I know this as I was in the same boat as you. I was smoking around 40 a day and let’s just say, I wasn’t at my peak of health. I took the kids to the local park one sunny afternoon to have a game of football and after a couple of minutes I was in a heap on the floor. I knew something had to change, I not only owed it to myself but also my kids to get healthier. I decided that was it and I had to quit smoking!

Now I tried using patches and gum but that just didn’t work as I still missed smoking and ended up just going to the store and throwing the medication in the trash. I knew I had to quit but I was weak willed and needed help.

I stumbled over this site one night on the internet called Quit Smoking Today. It sounded really good but I was a little skeptical about getting ripped off, as there are so many online scams. I finally made the decision and bought the course. This was the best decision I ever made!

The course was a Neuro-Linguistic-Programming or NLP which is a form of Hypnosis. This was 7 months ago and I have not had a cigarette since. All I did was download and listen to the recording once a day for about a week and I had kicked the dirty habit, and no, there's no subliminal messages to make you jump through hoops or something weird!

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Final Verdict:

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The First 72 Hours After Quitting Smoking

Feelings of fatigue, irritability and an extremely
persistent headache are all side effects of nicotine
withdrawal and are all perfectly normal. Why? Simply
because it is in the first 72 hours when nicotine purges
itself from your system - regardless of the smoking
cessation method you have chosen to use.

The good news is that if you prepare mentally for your quit
day, many of the symptoms will not make you feel like you
have to lock yourself in a closet. Letting friends and
family members know that today is your quit day (if you
feel they would be a help and not a hindrance) would be a
good idea and since it's common knowledge about how people
act when they stop smoking, you may just get the house to
yourself for the day.

Keep in mind, that by making plans in advance on how you
are going to handle these symptoms, it can really help if
you write them down. What are you going to feel? What are
the symptoms of withdrawal? You may want to include these
things on your list:

Feeling angry or agitated: I will take deep breaths and
take a walk outside. I will leave the room or go take a
shower.

Feeling overly emotional or sensitive: I will find a few
moments for myself.

Feeling tired: Rest and healing are needed to allow myself
to heal from my addiction.

Feeling nauseated: I will drink a glass of water (helps
with nausea, as do apples and ginger).

After I eat I will: Find something to do so I don't crave
the 'after-dinner' cigarette.

A really good way to help your body get rid of the nicotine
within it is to drink lots of water. The more you drink,
the faster your body will metabolize the stored nicotine
within your system and the only side effect of this is a
slouchy stomach and maybe a few more trips to the bathroom.
The faster you can get the nicotine flushed out of your
system, the sooner the withdrawal symptoms will be over, at
least the physical ones.

Some theorize that drinking beverages with caffeine in them
can cause your withdrawal symptoms to worsen. Others find
that it makes absolutely no difference whatsoever. Each
individual's situation is unique. If you find that
caffeinated drinks are causing you to crave cigarettes,
then it would be best to cut back or stop completely.

Sometimes giving up too many things at once can also open
up another can of worms, so maybe just try cutting back on
the caffeine. Water, fruit juices, and even ice cream
shakes, can help clear out your system and get those
withdrawal symptoms done with faster.

A very common side effect during the first few nights is
finding it difficult to fall asleep and then to sleep
soundly. Even though you might have been exhausted
throughout the day, when it's time for bed it seems like
everything is racing through your mind and you can't get
comfortable.

Taking a nice hot shower or a soothing bath, just prior to
going to bed can be very helpful and can help you become
relaxed enough to fall asleep. Normally, this will only
last one or two nights at the most, but if it becomes
persistent, you may want to consider taking an
over-the-counter sleep aid for a night or two. Your
sleeplessness won't last for long.

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4 Balance Exercises That Improve Joint Stability

Whether you play sports or walk down stairs, balance is key
to proper movement. Proper balance exercises help to train
the body to react in unstable environments by contracting
the right muscles at the right time. It helps to prevent
joint dysfunction by improving joint stability, and prevent
possible injury. You can benefit from balance training
whether you are young or old.

The ability to balance is not a static process but a dynamic
one. It requires proper posture and joint stability while
you move. Balance exercises are performed in unstable
environments that are safely controlled. You can perform
them by using stability tools such as a BOSU ball, dyna
disc, or a half foam roll. Or simply perform exercises by
balancing on one leg.

Balance exercises are most beneficial when you use proper
technique and start slowly and progress gradually. Avoid
possible injury by watching for some of these common
mistakes: Don't flatten your feet, Don't cave your knees,
and keep your hips level throughout the exercise. Roll your
shoulders back and down, draw your belly button in and
squeeze your buttocks.

Athletes and non-athletes alike should start with simple
balance exercises and gradually progress only when you've
mastered the simple balance exercises. There should be no
movement in your knees, ankles, or hips when you perform
these exercises. The following balance exercises start
from easy to more challenging.

Single Leg Balance: Stand with your feet about shoulder
width apart and place your hands on your hips. Draw your
belly button in. Lift one leg off the ground and right beside
the balanced leg and squeeze the buttocks of the balanced
leg. Keep your hips level and hold for 5 to 20 seconds.
Repeat with other leg. If this is difficult, support
yourself by gently holding on to a chair or wall.

Single Leg Balance Reach: Stand with your feet about
shoulder width apart, place hands on hips. Draw your belly
button in. Lift one leg off the ground and right beside the
balanced leg, squeeze your buttocks of the balanced leg and
maintain this throughout the exercise. keep your hips level
and reach your leg to the front and hold for 2 seconds.
Return leg back to start and reach to the side and hold for
2 seconds. Return leg back to start and reach leg behind
your body and hold for 2 seconds. Repeat with other leg. If
reaching to the front is difficult, master that before
moving to the side or back.

Single Leg Hip Rotation: Stand with your feet about
shoulder width apart and place hands on hips. Draw your
belly button in. Lift one leg off the ground and right
beside the balanced leg. Squeeze your buttocks of the
balanced leg and maintain this throughout the exercise. keep
hips level and rotate at the hips to the side opposite of
the balanced leg and hold for 2 seconds. Return back to
start and repeat with other leg.

Once you master the above exercises you can perform them by
including balance props such as a dyna disc, BOSU ball, or
half foam roll. Properly challenge yourself by progressing
the balance exercises gradually. Make sure that you can
safely control yourself before making the exercises more
challenging. Proper progression will make for an effective
training program and prevent injury.

How To Make Exercise Fun

We all know exercise is good for us, but sometimes its
just a pain in the behind! After a hard day's work, the gym
is one place you don't even want to think about.
Even the thought of exercising at home with your own
equipment can be less than desirable at times.

Sometimes, just trying to get and stay motivated to
exercise on a regular basis can be a challenge. No
matter how you look at it, exercise can be downright
boring and even tedious at times.

So, you may be wondering just how you can get the
motivation you need to exercise on a regular basis.
If you've been wondering what you can do to make
exercise more fun, you'll find some ideas below that
just may help to keep you on the exercise path.

First things first, you should exercise with a friend.
You can challenge each other, help each other out,
keep each other motivated and on track, make each
other laugh or just make a game out of your exercise
programs.

You can also try something different. If you go
to the gym each and every day and use the same
piece of equipment or use the same piece of
equipment at home, you should try mixing things up.
Reverse your routine or just change the order of
your exercises.

Go to a city park that has playground equipment and
use the slide, climb on the monkey bars, do pull-
ups, hang from your knees, just let your imagination
guide you. You don't always need to follow a strict
routine, just get out there and have fun working
your muscles.

An outdoor circuit in the park is also something
you can try. There are some parks that have circuit
courses set up with a planned course where all
you have to do is walk or jog to each station and
then follow the instructions. If there isn't a
planned course, then you should do a combination
of jogging and walking, picking a distance of a
couple hundred feet. Jog 100 feet then drop and
do a couple of push ups, walk the next 100 feet
and then drop to do sit ups.

You can also ride a bike around your neighborhood
or hike on a hiking trail. A walk in the park or
around your neighborhood is also a great way to
get some exercise. Doing yoga in the park or on
a beach is also a nice and relaxing way to
exercise both your body and your mind.

Playing a competitive sport is also something you
can try. A lot of cities have team activities
such as softball, volleyball, tennis, soccer,
and so on. These types of activities will not
only provide you with good exercise but they will
also help you to meet new people as well.

When you exercise, try to picture your muscles
getting bigger. Research has shown that if you
focus all of your thoughts on the muscles that
you are working, they will respond better. Try
to watch them work with each repetition as your
muscles contract and relax.

As you can tell, there are plenty of ways you can
make exercise more fun and interesting. You don't
need to follow the same routine day after day,
as you can do many other things to get in some
exercise.

The important thing is that you should always try
to incorporate exercise in some form into
your everyday life and make these habits the kind
of habits that will last a lifetime.

The Easiest Way To Reduce Stress

I admit exercise is not the most exciting subject to think
about. But regular exercise will help you reduce stress in
your life, which will improve your sense of well being and
lead to a more enjoyable life experience. If you haven't
been exercising regularly, overcoming procrastination is the
hardest part.

Stress reduction is a great reason to get the exercise ball
rolling. How often have you heard someone you know say about
an ailment, "it's just stress related"? Most folks have a
tendency to make light of stress, but it's a fact that too
much stress in your life can eventually lead to illness and
even serious health problems. So starting an exercise
regimen to reduce stress in your life could be one of THE
most important decisions you make.

Exercise will help strengthen your immune system and bring
your stress level down. Even simple activities like
stretching, walking, jogging or hiking will strengthen your
heart, lungs and muscles and increase your endurance.

Walking could be the smartest exercise choice you could
make. No equipment or gear of any kind is required and you
can walk anywhere, anytime. Walking can be enjoyable,
especially if you go with a partner and just enjoy each
other's company. Going for a walk with a friend will make it
something to look forward to.

Slowly increase the intensity of your walking workout to
increase the health benefits. Pick up the pace and walk a
bit further each week. Walking can be the best overall
activity for your health if you do it properly. That means
pushing yourself so you maintain your target heart rate for
20 minutes or so. If you don't know your target heart rate,
you can easily check it online. Buy a good quality heart rate
monitor if you don't have one.

Make sure to do some basic stretching before you walk for
the purpose of loosening up the muscles in your neck,
shoulders and legs. Doing so will start the blood flowing
and help to prevent unwanted injuries.

There are a variety of activities that you could choose that
will help reduce stress in your life. But walking is easy
and inexpensive. It's an activity that allows you to get
your workout in fast, and that's important if you are on a
tight schedule. You can do your stretches and your walk, in
as little as 30-35 minutes. Surely you can find half an
hour a day for something that will make you healthier.

Even if you have to settle for a short walk occasionally,
the exercise and socializing will definitely reduce stress
over time. So grab a pair of comfy shoes and a heart rate
monitor, and walk as often as you can. It will reduce stress
levels, and it will make you feel wonderful.

How To Turn All The Protein You Eat into Muscle

Proteins are made up of amino acids. When you consume
proteins (in the form of meat or other foods), your stomach
and digestive system breaks them down into single, pairs, or
triples of amino acids before they enter your bloodstream.
When they're in your bloodstream, amino acids are used by
your organs and muscles for repair.

Muscles are primarily made of protein and water. How does
weight lifting build muscle? Well, it first damages muscles and
fosters a response in your body that causes hormones to generate
muscle growth. Thus, your body and muscles need a decent
amount of amino acids: to repair and replace any damaged proteins,
and to build new ones, causing muscle growth.

As we mentioned before, weight lifting causes reaction due
to hormones that lead to muscle growth. In simpler terms,
when you train, your body enters a mode to prepare for
building muscle. This mode is called anabolism, an anabolic
state.

However, researchers have discovered that you don't enter
this muscle building anabolic state until you eat. That is,
if you lift weights and don't eat, you're not building
muscle. If fact, you're actually losing muscle, since
weigh-lifting sessions damage your muscles.Muscles don't
grow when you train them, they grow in recovery between
sessions, as they feed on protein and energy.

Your muscles build with the proteins they need from amino
acids you have consumed. If you consume large amounts of
protein, you maximize your muscle growth by supplying your
muscles with plenty of material to build.So, the question
is, how much protein exactly should we consume? I can tell
you the short answer is 1.2 grams per pound of body weight.
A man who weighs 180 pounds needs to eat 216 grams of
protein every day (1.2 grams x 180 lbs = 216 grams) if he
wants to maximize his muscle growth.

Thus, to make sure you're building the most muscle, you have
to supply your body with plenty of energy and protein during
and before the workout. These are times when you muscle will
use up the energy and protein to build. Energy and protein
from food will run the muscle-building hormonal state,
allowing your muscles to grow.

Some Tips:
Get a calculator and figure out how much protein you need to
eat everyday (1.2 times your body weight in pounds). Look up
how much protein is in your most commonly eaten foods. Write
down what you ate yesterday, and find out how many grams you
ate. Did you reach you recommended daily total? If not, pick
a couple of foods that you can add to your diet to reach your
goal, such as eggs, meats, or nuts.Try to include an animal
source with every meal, and have snacks that include
proteins (yogurt or nuts, for example). These tips will help
you achieve your 1.2 g of protein per pound goal.

Pre-Workout:
0.2 grams of carbohydrate per pound of body weight;
0.2 grams of protein per pound of body weight.
During Workout:
30 grams of carbohydrate ; 15 grams of protein.
Post-Workout:
0.4 grams of carbohydrate per pound of body weight;
0.2 grams of protein per pound of body weight.

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Men Building Muscle, How to Get Six Pack Abs

If you're up late at night watching TV, chances are, you
will be seeing infomercials. A good portion of those are
probably promoting ab related products. You'll find
machines, medicines, diets of fashion, and workouts that
will promise to give you that beautiful six pack you've
always dreamed about. There are a lot of theories, but are
any of them practical?

Once fads are exposed for what they are, they do not last
long as people move on to the next breakthrough invention.
What are ways to get flat abs if most of these fail?

The truth is, the best way to get a six pack is with a time
tested approach. You might not want to hear this, but the
best way to achieve this goal is through a healthy diet and
exercise. There really aren't any legitimate shortcuts to
getting the body of your dreams. If you do find a way to
drop a few pounds quickly, the weight will probably come
back just as quickly.

After deciding to do exercises, you need to decide what
kinds of exercises are suitable for your requirements. It is
not like you join the bandwagon and start doing exercise
like crazy. Will this give you the six pack of your dreams?
Actually it won't do much at first. Most likely your abs are
under a layer of fat. To see these abs, you need to have no
fat in the way. In what ways can you rid yourself of excess
weight?

Many people have the misconception that they need to
routinely undergo hours worth of jogging on their treadmill.
Interval and weight training are the best way to burn fat quickly,
not long, boring cardio workouts. Proper weight training burns
calories when you are working out and when you are resting.

Your muscles will be like incinerators for calories once
they begin to develop more. As a result of this, you will be
able to burn fat much more rapidly. To add to weight
training workouts, it is a good idea to mix in short bursts
of sprinting workouts.

You should eat healthier in addition to doing the right
exercises. Getting different results in your life requires
you to take different actions. You need to change what
you're eating to obtain a six pack. You should eat foods
which are healthy and drink a whole lot of water. If you
eat good food, that is going to return great results for you.

In general, it's not that hard to develop a six pack. Don't
think it will be a breeze, you will not wake up to a tone,
fit looking body the next day. If you stick to the longterm
process, you will achieve whatever weight loss goals you
set for yourself.

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Eat and Lose Body Fat, Nutritional Facts About Fat

Today, we are constantly bombarded with offers selling the
latest fat loss plan or gadget. From medications and drink
concoctions to tiny magnetic devices, each targeting the
same thing: body fat. Sounds good, right? Getting rid of fat
from our bodies either by burning it off through physical
activity or taking it out of our diets. The thing is, the body
actually needs fat for its processes and requires fat consumption
in order to remain healthy. Yes, you heard correctly.

Although everyone is going crazy trying to lose a huge
amount of weight, we can't lose sight of the fact that in
small amounts fat is part of a healthy diet. The purpose of
fat cells is to help regulate hormonal levels, furnish
energy sources, as well as provide cushioning for the body's
internal organs. The problem then, is not in the presence of
fat but the amount. The three-percent threshold, when
crossed, signals a dangerous situation to vital parts of the
body.

When you eat there are two types of fat that you will
consume. You can choose to either eat good fats or bad ones.
Polyunsaturated and mono-unsaturated rank among the good fats,
while saturated and trans fats are harmful to the body. The
latter we need to avoid while the former is an essential
part of a balanced diet. Also, the body is unable to manufacture
good fats like omega 3 fatty acids which are essential to the
human body. Therefore, we must get it from our diet.

You should be familiar with the kinds of fat contained in
different foods in order to get the good fats your body
needs. Examples of good fat foods are nuts, avocados,
sunflower seeds and fish oil.

The kind of fat you should avoid will be contained in deep
fat fried foods and heavily preserved foods. A short list of
examples would look something like eggs, cheese, french
fries and potato chips. When we eat high levels of saturated
or trans fats we can run into health problems in a hurry.

Trans fats provide a double whammy to the body by increasing
the amount of bad cholesterol while lowering the amount of
good cholesterol.

Therefore, in addition to adding pounds around your
midsection, you realize that fat storage may adversely
impact your health. Besides the risk of high cholesterol,
you are risking developing diabetes, strokes or heart attacks.
Exercise more and you will lower you risk of these and other
health problems,the short answer is cut back on the bad
fats.

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Be a Smart and Healthy Eater During the Holidays

Hey Readers

The holidays should not mean putting your good nutrition program on holiday as well. I have prepared some tips to help you stay focused and allowing for a little moderation. I hope you all have a wonderful holiday season and remember to continue your exercise programs while enjoying the festivities.

How to Be a Smart and Healthy Eater during the Holidays
By Darla Benfield, LCPT, LCMT, Fitness-4-You.com

Have you heard of the book called the “Food Snob”? It is a fantastic book that tells you how to enjoy a splurge. I have to agree. Do not waste your time on calories that just are not worth it. What do you really desire to eat at that party? Scan the table…avoid the blasé foods like crackers and chips. Try a sample of the host’s signature dish or fabulous hors d’oeuvre. If you sample something that tastes ….well ….crappy ….. Discreetly ditch the item and try again. Once you have found that perfect splurge sample, savor every bite and put the fork down.

Grab a plate. Do not be one of those eaters who stands over the food items dipping and grazing. You have no control here. Putting your food items on a plate allows you to have control of your portions. Also, pick up a SMALL plate. This will reduce or at least ensure that the portions are proper size.

Head for the veggie tray. Place plenty of the GOOD stuff like fresh veggies and fruits on your plate and leave little room for the high calorie items like sweets and cheeses being served at the event.

Enjoy great conversation while sipping on lemon water. This also keeps you from talking with your mouth full of food….pretty gross as well.

Reduce your options. Variety is the spice of life except when it comes to food at parties. Variety food options at parties tend to be an open door for over eating. Instead of feeling as if you have to sample every type of mini sandwich, select one type. You will grow tired of that flavor more quickly but feel satisfied and on lower calories….YEAH!

EAT SLOWLY! This can not be emphasized enough. It takes 20 minutes for your body to register that you are full. If you are surrounded by speed eaters, make sure you have that glass of water nearby to sip often, as you enjoy eating at a slow pace.

DRINK SMART! Alcohol calories add up quickly and tend to weaken your resistance when it comes to eating. Studies have shown that drinking and eating portion sizes that are too large go hand in hand. Be a slender drinker and select a slender glass for your beverage. Head for a small glass of champagne or wine over the hard stuff. Also, wine and champagne encourage sipping, are less in calorie than mixed holiday punches and those hard mixed drinks.

If you slip, do not slide the rest of the way down. If you eat 3 helpings of stuffing, half slice of chocolate Christmas cake, DO NOT tell yourself….I BLEW IT SO I MIGHT AS WELL FINISH OFF ANOTHER PIECE OF CAKE. Think about the night….did you come to the party starving? Did you stand by the food table all night because you did not know that many people? If you are attending a function where you do not know very many people, make sure you eat a small, healthy meal before leaving for the party. Once you arrive at the party, stay away from the Danger Zone (that damn buffet table), meet a great new friend and have fun conversation.

I hope these tips are helpful for you as you get ready to PARTY! My favorite splurges during the holidays are pumpkin pie and apple dumplings. I will pass up mashed potatoes, stuffing, gravy, and any other high fat, grease/butter laden food item so that my splurge calories are saved for the pie!

Stay healthy!

Darla:)

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Stay Healthy

Darla, LCPT, LCMT

The BEST Motivation for a Successful Fitness Program

I was reading an article in MORE magazine and came across a small piece on what motivates you to exercise. The reason I bring up the piece, is that I agree highly with the content. According to MORE, the top reasons women over 40 exercise are to lose weight and protect their health.

Well........does that sound like FUN.....does that say......I want to do this because it is fun......or does this say that it is something I HAVE TO DO....like taking a mouthful of bitter medicine. I think the latter......how about you.

The lesser percentage of women surveyed stated that they exercised to improve their mood and reduce stress.....NOW....that sounds FABULOUS.....and you know what. The women who exercised for this reason remained true to their programs and exercised 30% more than those seeking to lose the weight and protect their health.

Now......you might think that losing weight would be motivational.....but let's say that you do not see the results you are looking for, and the I do not like myself, or I am not good enough feelings overwhelm you....then what....FRUSTRATION.....and then....GIVE UP. Let's chew up and spit out that animal and think about your fitness program differently.......

So.....take a minute to think about the immediate benefits of exercise....and focus on how you feel after you have finished exercising.... Positive endorphines (happy hormones) are released during exercise creating a positive mood and reducing stress. Being able to flow through your day more at ease and "feeling good" "feeling accomplished" "feeling on top of the world" are feelings that you will want to repeat again, and again, and again......and the long term benefit will be an improvement in the quality of your life and health.....and before you realize it....an adapted regular fitness program.

Now....take a minute to see what you can fit into your lifestyle....time/work/family/relationship. Also, in this thought process, think about what you like to do that is active and make that the core of your fitness......doing something you are passionate about will also keep you coming back for more.

I look forward to your comments and questions......


Stay Healthy
Darla

Do not Stress About the Food!!!!

Hi Everyone

Are you thinking.....eating healthy is too hard? I say....keep is simple and do not stress. I see people getting so caught up in calorie counts, weighing food, percentages of proteins, carbs and fats that the new healthy food choices become an overwhelming chore. Have you heard of the saying.....throw out the scale.....well....apply it to the food....throw out the scales and calculators. Look at it this way....if you are eating pastries, white breads, and high sugar empty calorie cereals for meal 1 or breakfast....simply switch it out for a healthy choice such as oatmeal and while you are at it....throw in some blueberries. Sound easy.....now enjoy how the meal tastes. Often times eating healthy needs to start with just that.....EATING HEALTHY. OK....moving on to meal 2.....this would be a snack between breakfast and lunch.....resist those donuts sitting out in the office break room....and bring out that Clif bar you brought today. Again, take your time eating and enjoy the flavors. Meal 3......the friends want to go to their favorite pizza restaurant......well....you can opt to go and select the salad bar and throw in some egg whites, load up on the vegies and mixed greens...ALL DRESSINGS ON THE SIDE.....try to avoid the creamy stuff.....dip your fork in the dressing and enjoy the colorful mixture of greens, vegies, beans, proteins, that managed to make it on your fork. Meal 4.....another snack between lunch and dinner......I love to mix Non Fat Knudsen cottage cheese with a light and creamy Yoplait yogurt and throw in a few raw almonds....YUMMO. Meal 5......this is usually dinner.....load up on your favorite vegies and a grilled boneless/skinless chicken breast seasoned with spice. If you are a night owl.....you will feel hungry about 2 1/2 hours after meal 5.....I love to have rice cakes on hand with a smear of peanut butter....this does the trick. I also have vanilla whey protein powder on hand and will sometimes mix that in some vanilla silk light soy milk.

So....you see....eating healthy is just switching out unhealthy choices for healthy choices and the above is just a sample of the many wonderful choices you can make. Normal hunger is every 2 1/2 hours and eating small meals throughout the day keeps your metabolism turned on, your blood sugar stable, and eliminates the urge to grab that unhealthy choice because you are hungry. Eating this way should keep you feeling satisfied and NEVER hungry. Eating is WONDERFUL and incorporating healthy food choices and ENJOYING them will set you up to adapting a healthy nutrition lifestyle and you WILL SEE A CHANGE in your overall health. So....I challenge you to start today....begin with switching out the unhealthy choices for the healthy ones.....no calculators and no food scales. If you want to write down what you eat for time sake in order not to go over 2 1/2 hours....that is all I would worry about. If you want to include a protein, carb, fat column per meal.....simply put check marks next to those nutrients for your info that they were included with each meal. That is it though.....do not make this a overwhelming task.....and remember to ENJOY getting healthy!!!!

Stay Healthy!!!!
Darla:)
http://fitness-4-you.com

Hi Readers

I have created this blog as a way to communicate with you and assist you on your road to getting healthy and staying healthy. Please feel free to review my website http://www.fitness-4-you.com/ or http://www.stayhealthyfitness.com/ to learn more about me. I receive countless emails regarding nutrition, fitness, and everything related and providing an open forum to address your questions and concerns is my gift to you.

Stay Healthy!!!!

Darla