January 2013

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31 Days of Diet

Time to make those New Year’s resolutions! And after the holiday glut of heavy feasts and high calorie beverages, it’s no surprise that “lose weight” and “eat better” are at the top of your list. Instead of simply making your diet-related resolutions with the best of intentions, put the following diet tips into practice and stick to your New Year’s resolutions all year.

Source: sheknows.com

Diet tip #1:

Eat a balanced diet

Diet tip #2:

Don’t underestimate your caloric intake

Diet tip #3:

Diet with a buddy

Woman looking into handheld mirrorDiet tip #4:

Visualize yourself healthy Pretend you are already the person of your dreams and forget about the internal dialogue of ‘wanting to have’ or ‘I wish I was skinny.’ Act as if you already have ripped arms, the perfect butt, shapely legs…As you think, you will become. Keeping a positive self-image will make you feel better and keep you motivated to eat healthier.

Diet tip #5:

Axe the quick-fix attitude

Diet SaladDiet tip #6:

Dedicate yourself to eating better A fit body requires a commitment to long-term healthy eating as well as sensible diet modifications when necessary. Looking good takes a lot of work and dedication to a nutritious diet plan. That means if you want to reap the benefits of a healthy diet, you need to stick to it.

Diet tip #7:

Eat with your senses

Diet tip #8:

Exercise before big meals

Higher Fat FoodDiet tip #9:

Eat lighter after heavier meals Don’t panic or feel guilty if your diet seems to have gotten out of hand. You can make up for a feast of rich, higher-fat foods with lighter, lower-fat meals for the next couple of days. You can also make up for the damage by picking up your physical activity for the next couple of days, too.

Diet tip #10:

Make grocery shopping a healthy pleasure

Diet tip #11:

Drink lots of water

Diet tip #12:

Have a healthy first course

Diet tip #13:

Ditch your daily diet soda

Diet tip #14:

Eat foods low in calorie density

Diet tip #15:

Fiber up

Diet tip #16:

Develop a life-diet

Apple
Diet tip #17:

Supercharge your health with super foods

Diet tip #18:

Get help Some diet plans are healthy and can be effective if followed correctly. Everyone’s nutritional needs and goals are different, so you may want to see a registered dietitian if you want a diet plan tailored to you.

Diet tip #19:

Understand your body, understand your diet

Diet tip #20:

Smart carbs are king

Diet tip #21:

Ditch the special occasion mentality Eating out is no longer the once a month special occasion. People today eat out an average of six times per week – hardly a frequency considered special or an occasion.  Try eating at home more often, and enjoying the relaxing qualities of eating out without using it as an excuse to overeat.

Diet tip #22:

Eat breakfast – and lunch and dinner

Diet tip #23:

Think baby steps

Diet tip #24:

Avoid foods that suck the life out of you

Diet tip #25:

Don’t focus on the scale

Diet tip #26:

Detox

Diet tip #27:

Don’t rely on supplements

Diet tip #28:

Join the Healthy Transformation online group

ToothbrushDiet tip #29:

Brush your teeth after meals Having a fresh clean feel in your mouth will deter you from eating anymore. To boot, you’ll be taking care of your chompers, reducing your risk of dental caries and gum disease.

Diet tip #30:

Keep a food journal

 

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The secret to successful fitness resolutions

Fitness Resolution

While you can’t wave a magic wand and make your resolution come true, there are some easy steps to take that will make it easier to fulfill your promise to yourself.

•  Choose an attainable goal. Resolving to look like a male-model is not realistic for most of us, but promising to include daily physical activity in our lives is very possible.

•  Avoid choosing a resolution that you’ve been unsuccessful at achieving year after year. This will only set you up for failure, frustration and disappointment. If you are still tempted to make a promise that you’ve made before, then try altering it. For example, instead of stating that you are going to lose 30 pounds, try promising to eat healthier and increase your weekly exercise.

•  Create a game plan. At the beginning of January, write a comprehensive plan. All successful businesses start with a business plan that describes their mission and specifics on how they will achieve it. Write your own personal plan and you’ll be more likely to succeed as well.

•  Give it time: most experts agree that it takes about 21 days to create a habit and six months for it to actually become a part of your daily life.

•  Reward yourself with each milestone. If you’ve stuck with your resolution for 2 months, treat yourself to something special. But, be careful of your reward type. If you’ve lost 5 pounds, don’t give yourself a piece of cake as a reward. Instead, treat yourself to something non-food related, like a professional massage •  Don’t go it alone! Get professional assistance. Everyone needs help and sometimes a friend just isn’t enough. Sometimes you need the help of a trained professional. Don’t feel that seeking help is a way of copping out. Especially when it comes to fitness, research studies have shown that assistance from a fitness professional greatly improves people’s success rate.

•  Keep a journal: A journal helps you recognize your positive steps and makes it harder to go back to the same old habits.

On average only about 20% of us keep our New Year’s resolutions. Unfortunately, some of the biggest failures are found in fitness resolutions. But don’t let the statistics get you down. By following the tips above you’ll be better equipped to fall into the successful 20% category.

Source: menshealth.about.com

Ladies’ Corner

5 POST-WORKOUT SNACKS

Sunbutter and Dates Dates

Help to flush out any excess salt and water weight, get the protein from the Sunbutter (which is made with sunflower seeds instead of nuts so it’s perfect for people with allergies).

Peanut Butter Banana Smoothie

It’s protein-packed and provides long-lasting energy, so you don’t crash after your workout.

Popcorn

Popcorn is one of the best whole-grain sources to replenish glycogen storage after working out.

Apple with Almond Butter

This post-workout snack delivers nutrients and protein, which is something to include in all meals and snacks.

Sweet Potatoes

They are packed with vitamins and nutrients, including vitamins B6, C, D, iron, magnesium, and potassium
Source: shape.com

Men’s Corner

5 HEALTHY LATE-NIGHT SNACKS

Frozen Blueberries

A cup of the fruit is packed with vitamins, antioxidants, and more than 4 grams of fiber.

Yogurt Cubes

If you’re an ice cream lover, try this lean alternative: pour a homemade smoothie into ice cube trays, then freeze until slushy.

Greek Yogurt

It’s high protein, low in sugar, and can really fill you up. For more flavor, mix in your own fruit, like sliced papaya.

Dark Chocolate

The darker the better. Chocolate made with at least 70% cacao contains less sugar and more antioxidants than its milky cousin.

Dried Figs

Three or four of the chewy, candy-like fruit should do the trick. Still hungry? Pair them with a wedge of light cheese like “Laughing Cow”.

Source: mensfitness.com