The Choice is Yours!

We all have the right to make our own choices in our lives. We also have the right to make our own choices when it comes to what and how much we eat.

Did you know that eating small portions is a huge step in weight loss? Of course it is! According to experts, by leaving one-fourth of your meal on your dish you can save up to 300 calories off the meal your consuming, and I guarantee that you won’t even miss those few extra bites or so!

Now, everyone knows how it feels to be put on the spot while dining at a restaurant. Whether we are on a date, out with friends, family, or co-workers it seems to be nearly impossible to try to watch our calorie intake. The unlimited bread and butter, the irresistible desserts, all the overwhelming options, and the huge portions can be a calorie-fiesta! However, once again the choice remains to be yours!

Although it is not abnormal to splurge when we dine-out at a restaurant, how can we resist, right? Well, consider your options at all times…

· Do not deprive yourself all day long because you are planning a night at that fancy Italian restaurant you love. At least nibble on little healthy things throughout the day to keep your metabolism going, because you are more likely to devour whatever you can get your hands on once you reach dinner. Here’s a situation; the bread and butter basket comes out and you grab one, then two, maybe two and a half or three? That is about 200 calories down the drain and you haven’t even ordered yet!

· Now comes time for the drink order. Soda, diet soda, wine perhaps? True the American Medical Association states that it is beneficial to your health to have one-glass of wine a day, but that definitely does not mean one-after-another! http://www.ama-assn.org/ For instance, one glass of red wine (four ounces) has 100 calories, and if you are watching your weight that adds up! A martini (four ounces) has 276 calories, and a regular Coke or Pepsi (12 ounces) has 136 calories! So be particular of what you drink too, because liquids happen to provide 22 percent of our daily calorie intake. Best to stick with agua!

· Be extra cautious of the “guilt-free” and “light” titled dishes! Just because it says "light" doesn’t mean its light in fat and cholesterol. Read it carefully and make sure the meat is a lean pork tenderloin, chicken breast, strip steak, fish fillet, etc. Choose your side dish as any natural brown rice or whole wheat pasta. Don’t be embarrassed to ask your server what your choices are!

· Having control over your portion size is a huge issue at most restaurants. According to http://www.helpguide.org/ on “Guidelines for Eating Out and Staying Healthy,” one single serving provides enough calories for two meals! The portion sizes are usually doubled or even tripled what a person would usually eat, and the website also stresses that it is important to keep this in mind while ordering.

· Now don’t be naïve. Just because you ordered a salad doesn’t mean your saving a massive amount of calories! Watch what is on it; croutons, cheese, bacon, and those creamy dressings add up in calories and saturated and trans fats! Go easy on the toppings, and as for the dressing, choose a balsamic vinaigrette or Italian vinaigrette, and take it on-the-side!

· Another tip is to order an appetizer and a side salad or soup. Soups are low in calories and fill you up like a regular meal! Stay away from cream-based soups and go for a minestrone or chicken-and-rice soup. They are so much better for you! By the time you get to your entree you will wind up taking most of it to go.

· For all you meat-eaters out there, beware! Steaks are very high in calories, fats, and cholesterol. A 10-ounce rib-eye, for example can pack on sometimes more than 780 calories! If you must have your steak, choose a leaner cut of beef. Strip steak, flank steak and beef tenderloin are better choices. Check out the palm of your hand and that’s about the portion size you should consume (approximately five ounces.)

· Time for dessert? Go for it! If you saved room for it, of course! Try sharing it with a friend or whoever you are out with. Grab a spoon and enjoy a couple of bites. We wouldn’t want you to go home with a secret sweet-tooth and eat out of a gallon of ice-cream container now would we? So enjoy it while you there if you must!

All Things Considered, While Exercising...

Throughout my life I have noticed that there are thousands of excuses that people use each day to not exercise. If you are one of those people, you are not alone.

According to the Surgeon General’s report on “Physical Activity and Health,” exercise reduces the risk of developing or even dying from coronary heart disease, colon cancer, hypertension, and non-insulin diabetes. Exercise also reduces depression and anxiety symptoms, maintains and controls weight, and improves the health of joints, muscles, and bones. http://generalmedicine.jwatch.org/cgi/content/full/1996/802/1

Aside from all the excuses we have, to not endure physical activity, let us talk about ways to enjoy the process.

• You must have something in your tummy before you exercise! Think of it as "fuel" for your car, your car can not run without it, and you can not run without nutrients! Just keep it simple, even if it is a slice of whole-wheat bread with peanut-butter and an apple or banana. As long as it is something nutritious which includes some protein and a little bit of carbs you are good to go!


• If your not flexible, get flexible! Stretching is vital to add to your weekly routine regardless of how much you exercise. Add a Pilates or yoga class session to help this process. Purchase a DVD to show you tips for quick do-it-yourself techniques.


• Weight training is very beneficial! It only takes two 15-minute strength training sessions each week to help your muscles become stronger and less likely to get injured while exercising. Doing at least three sets of 10-reps of calf-raises, squats, or dead-lifts will help prepare your body for some heart-pounding cardio!


• Enjoy your favorite music downloads while you walk, jog, or run. It helps the time speed by and gets you into your work-out! Plus, just by tuning into to your favorite songs while you exercise can boost your endurance up to 20 percent! In addition, it helps relax your mind and surpress your stress and anxiety!


• Why not bring a buddy or a loved one along with you if you do not want to go alone? If you are a mom bring your kids. In this case, it will set a great example for them and be beneficial, cutting their risk of obesity almost in half! If you have a dog, bring him or her along with you as well, they will enjoy it more than you think and the exercise is just as good for your pup!


• Reward yourself! Whether it is a skim latte your craving or that new pair of jeans, set goals for yourself. This gives you more incentive for getting on your feet!


• While running, learn to enjoy it. Stay focused and relaxed keeping your entire body movable and calm. Keep your arms loose but fist tight and when your run push off your toes! Maintain deep breaths especially if you notice any tension in your body.


• Add force and random bursts of energy to your run. By changing the speed from running for a couple of minutes and then slowing down your body is able to burn more calories. Begin at a reasonable pace for a five-minute “warm-up” and then follow that with a one-minute burst of speed, then a two-minute jog, repeat.


• Change the routine, at least once in a while. If you are usually on the treadmill, go for a run outside instead and vice versa. Everyone needs a change, so does your body!

Replenishing your body after a work-out is extremely vital! Between 30-minutes to an hour afterward your body is restoring its energy or “glycogen.” By drinking a lot of water or some low-sugar sports drink during this time your muscle will recover and prepare them for future workouts. Hydrating yourself will also replace lost electrolytes from the exercise.

There are many cardio exercises and classes we can take, and there are just as many reasons to do it for our body. Feeling good inside reflects on how we appear on the outside. Your body will thank you for it in the long-run!

Start Your Day Right!

We all are aware of the "on-the-go" kind of lifestyle. However, we can't always use that as an excuse to eat "fast" food or just plain “junk” food! Although we all tend to do this, skipping meals can be just as bad.

When we skip breakfast we inevitably are going to make up for it later in the day, and most likely it's going to be whatever we can get our hands on.

During the night while we are asleep our body is fasting and burns fewer calories than while awake. By eating a balanced breakfast first thing in the morning, your metabolism has a natural head-start, making weight loss easier for the rest of the day!

According to http://www.ivillage.com/ it is recommended for people who are pressed for time or are unsure of what constitutes a "balanced breakfast" to consider three primary types of foods:

1. Whole grains, for natural energy and fiber;


2. Fruit, for additional fiber and extra vitamins; and
   
3. Protein for long lasting energy.

There are numerous ways to enjoy these satisfying options.

Both hot and cold whole grain cereals, whole grain bread or toast, bagels, or english muffins are excellent because “whole grain” means more natural, less processing, and less added sugar. In addition it is easier for your body to digest!

By combining fruit with a whole grain cereal, not only adds beauty but tastes amazing and is naturally sweet. Don’t hesitate to add sliced bananas, strawberries, and blueberries to your morning!

Protein is also a huge part of a balanced breakfast. This helps us stay satisfied and less hungry throughout the day.

Low-fat dairy products such as milk, yogurt and cottage cheese are an excellent source of protein.

Poached or boiled eggs taste great on a slice of whole grain toast or muffin with low-fat cheese. Try using a cooking spray and a non-stick pan for even healthier cooking.

Just remember how important it is to have a healthy breakfast in the morning and that there are many ways to enjoy one, even if it is on the go!