nutrition

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Today’s Lesson is about the dreaded word “Diet.” I am finally revealing my “Money Diet” to you!

I’ve been on the money diet for about two years now. Finally a diet that really works!
So what is it? No carbs after 8? All protein? Drink 47 kale shakes a day? NO
The money diet is simple. Put a dollar sign next to everything you eat. Is that dollar sign Red or Green? Is this meal, drink, snack, helping or hurting your goals?
Green = good!
Red = bad!

Let’s say you make $100 a week. You work Monday – Friday. During the week, you are eating right & exercising. Friday at 5pm comes and you got that $100 deposited into your account. You worked HARD so let’s reward ourselves. Saturday night you go out with friends. Few beers, blue cheese burger, maybe even a shot. Let’s say this night out cost you $25. You can afford that. You made $100 during the week. So what…it’s only $25!

This is also just assuming you are “splurging” once a week. If you are guilty of that nightly scoop of ice cream ($ ) or cookies before bed  ($), your $100 is disappearing even faster. The little expenses are adding up, and we don’t realize that we can save so much time and money if we get rid of those small red expenses. So many of us suffer from this “I can afford it” mentality. The salt, the calories, the fat adds up. You can workout, but you can’t out work a bad diet.

I don’t allow myself to think “I can afford” it because my goals are expensive. Every time I eat $, my goal gets further away. When I eat $, I am closer to my goal ! 

If you want a six pack stomach, you can’t expect it to happen over night. Just like you can’t expect to save $1,000 if you never put any money away. The money diet changes your mentality that you are eating your money. The little things add up!!!

So next time you reach for those potato chips or the 2nd scoop of ice cream, can you really afford it?? Is it a green dollar sign or a red one?? Will this moment of satisfaction help me reach my ultimate goal?
A penny saved is a penny earned!

 

-Professor Stern

We teamed up with our friends at Center Your Health to provide you with 55 tips for eating out! Americans consume 1/3 of their calories away from home!

Nutrition Tips:

1. Before you head out, check out the restaurant’s menu online. This way you are not rushed to make a hasty decision.

2. All-You-Can-Eat places are going to hurt your stomach, body, and your wallet!

3. Make reservations! This will reduce your wait time for when you arrive which will

eliminate hunger time or the window of opportunity for drinks at the bar.

4. Let go of the need to “save your calories.” Sticking with your daily balanced eating routine will help control your appetite.

5. Be the last to sit at the table. Might sound strange, but go to the bathroom and wash your hands. Less time at the table with the bread and butter in-sight will leave a smaller window of opportunity to munch on them.

6. Appetizers don’t have to only come from the first page. Look at the whole menu and find a healthy way to start like a fresh salad or a side item.

7. Beware of fried or breaded foods. They are dangerously unhealthy. 

8. Go easy on condiments, sauces, and dressings.

9. Avocado is healthy for you and high in good quality fat. Enjoy it on salads or in guacamole and as with anything, don’t overdo it.

10. Enjoy salads? Skip the croutons, pasta, creamy dressings, and cheese but add on hard-
boiled eggs, avocado, beans, nuts/seeds, dark leafy greens and an array of crunchy fresh

vegetables.

11. Bulk up your salad with a scoop of quinoa or brown rice, or a palm-sized portion of animal protein.

12. Inquire what the soup of the day is. Bean & pea soups are delicious and packed with fiber and other great nutrients.

13. Keep salad dressings simple. Try a squeeze of lemon or vinegar with a touch of oil. Even a drizzle of maple syrup or truffle oil will bring a whole new life to it!

14. Read labels and question restaurants about their sauces/condiments/dressings. They are the perfect hiding places for MSG and other nasty additives!

15. Pick your side dishes before your entrée. Order as many vegetable options and ask if they could be prepared with butter. It’s a healthier alternative over cheap vegetable or soy oils.

16. Got a need for some crunch? Enjoy fresh crudité rather than chips. Most chips contain harmful oils that are genetically modified.

17. Ask for steamed broccoli and butter on your baked potato rather than getting it loaded with poor quality sour cream and cheese. Even beans and salsa is a great alternative. Eat the skins of the potato, too!

18. Coleslaw when prepared at home can be a refreshing side to your lunch. At restaurants it is usually made with non-organic vegetables and drenched in cheap mayo. Yuck!

19. Find these preparation words: “grilled, baked, steamed, blackened.”

20. Scout out a local farm to table restaurant in your area. This is a perfect way to order almost anything you want on the menu knowing that it’s some of the most nutritious food grown locally and seasonally.

21. Rely more on herbs and spices to flavor your food than sauces or gravies. Herbs are a yummy way to add some health to your meal and spices allow you to enjoy sweet or savory dishes without unhealthy ingredients.

22. Yogurt is a great option on the go for breakfast or as a side at lunch, but most are blended with loads of sugar, defeating their tummy-healthy benefits. Shoot for plain yogurt but add fresh fruit, nuts/seeds and/or honey.

23. Wild, fatty fish like salmon, mackerel and herring are all healthy ways to get in your omega-3s.

24. Have a craving for something salty? Restaurants use poor quality salts that have no nutrients that our bodies need. Order a piece of fish to get in a healthy dose of sea minerals!

25. Eating out is a social event, not a race! Place your fork down in between each bite of food and practice your manners by chewing slowly and completely. This will help you enjoy your food more and eat less.

26. When finished with a meal place your utensils and napkin neatly over the plate so that you won’t continue to eat what’s left over or dip the last few pieces of bread in any extra sauce!

27. Eat slower by putting your fork down in-between bites or eat with your non-dominant hand. For even more of a “slow-down challenge”, eat with chopsticks!

28. Drink a glass of water about 30-minutes before your meal. Often times hunger is a confusion for thirst. Try to avoid drinking anything throughout your meal, but rather chew your food well. This will help aid in digestion. About 15-20 minutes after your meal, it’s fine to drink a glass of water.

29. Start a conversation that will keep you intrigued! You will almost forget you are eating because you will be busy talking, and may eat less.

30. Make your entrée into tomorrow’s lunch. Split it half and bring the other half home.

31. Need something sweet after you eat? Enjoy a fruit bowl, a small scoop of sorbet or even a flavored herbal tea.

32. Share! Those brownies with ice cream on top could be devastating for one person, but a couple extra spoons will limit your portion and will allow all to enjoy.

33. Sharing your food may slow you down and keep you aware of how much you’re

consuming. It’s also a great way to try a few things on the menu!

34. Don’t drink instead of eat. Sure it is okay to enjoy a drink after a long week, but make sure you order your meal before you start to loosen up!

35. Keep your eye on the prize! Talk about your diet. This will leave you responsible for how you eat because you will feel like you can’t preach without practice!

36. Get rid of “I deserve” mentality. You did not just go to a spin class for 2-hours so that you could “deserve” that loaf of bread on the table. You deserve to be healthy, happy and fit…that is an award in and of itself!

37. Ask questions! Don’t feel embarrassed to ask how a food is prepared, if you want something on the side or how big the portion is.

38. Create a rainbow on your plate! Each vibrant color of food from the earth is jam packed with vitamins and nutrients to nourish your body. Order the rainbow!

39. Gravitate towards items: baked, braised, broiled, grilled, poached, roasted, steamed. Menu terms to skip or only enjoy in small quantities are those that contain poor quality fats: batter-fried, pan-fried, buttered, creamed, crispy, breaded.

40. Hunger can drive you to eat too much bread before your meal arrives. Hold the bread or chips until your meal is served. Out of sight, out of mind. Besides, white bread (which most restaurants serve) are just loaded with sugar and empty nutrition.

41. Love breakfast sandwiches, bagels, pancakes or muffins in the morning? Take a step back and recognize that’s a sugar craving. Feed your body high quality protein like eggs, breakfast sausage or plain yogurt over those sugar-filled carbs.

42. Variety abounds when using vegetables as pizza topping. Try broccoli, spinach, green peppers, tomatoes, mushrooms and zucchini. Sometimes you can even skip the cheese and ask for a side of salad dressing on the side for a totally different twist!

43. Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes or onions with some avocado. Skip the cheese but ask for a side of salsa on the side for even more flavor.

44. Egg-white omelets have a reputation for being healthy, but that’s incorrect. Eggs are a perfect, nutritious food and should be enjoyed in their whole form.

45. Looking to trim your tummy? Take a long stroll or walk after your meals to help digestion and burn calories.

46. Jazz up your sushi by asking for more veggies in your roll. Shiitake mushrooms, avocado, pickled or seasonal vegetables are all great ways to add nutrition.

47. Soda, especially diet soda, is linked to a laundry list of health issues. If you love that bubbly, try seltzer water sweetened with a splash of fresh fruit juice and wedge of lemon or orange!

48. Eating just two slices of deli (or other processed) meat a day increases your risk of diabetes/cancer and heart disease by 50 percent. Inquire about the quality of your meat and opt for organic, minimally processed, grass-fed options. Healthy and happy animals make YOU healthy and happy!

49. Lighten up your plate and enjoy a smaller portion of food, but fill up with laughs and good times with the company you are dining with. You’ll be surprised at how fulfilling that is!

50. Is heartburn, bloating or gas a part of your plans after a meal out? It shouldn’t be. Your body is trying to get your attention that something isn’t working. Honestly ask yourself what could be causing these symptoms and experiment with adding or eliminating certain foods that may be triggering it so you can get on with your life!

51. If you enjoyed a bit too much at a meal, don’t guilt yourself. Ask for a cup of hot herbal tea such a peppermint, chamomile or ginger. All will help aid in digestion and fight the occasional nausea.

52. Chinese food isn’t the only place where MSG lingers. Many sauces and dips contain it. Always ask.

53. Eat your plate’s garnish. At the end of your meal don’t forget to enjoy the few sprigs of parsley left on your plate. It’s high in calcium and will freshen your breath!

54. As soon as you have that “I’m almost full” feeling, ask the waiter to pack up your meal.

55. Eating out is a treat. It’s not the end of the world if you splurge a bit; just try not to overdo it.

One of the most common conversation pieces at family gatherings is the “diet.” Around the table you have those who KNOW EVERYTHING. They know everything! In reality they are simply preaching what they read online or heard on a TV Show from a “Doctor.” Then across from them are the family members that are “starting.” They are ALWAYS STARTING. They use the same excuses each time you see them. Then there is the quiet cousin who is in great shape. Not because she is young. Not because she knows the magic diet, but because she joined the real FitFam. So what is the “FitFam?” Consider it  a motivational support group. A place where people share similar goals, dreams, and ambitious. While there is no Fit Fambloodline. There are no family gatherings. Hell there are hardly even real default pictures, but the FitFam is REAL.

Sometimes it is used as an escape for that ordinary person to feel special. It makes them feel accepted. The FitFam accepts ALL shapes, sizes and kinds of people. It is a family where opinions are only formed to motivate each other. It also hold people accountable. If you post that you are going to the gym, you almost feel obligated to do so. You feel obligated to be truthful to this ‘family.’ You can easily lie to your real family about your diet and how strict you’ve been, but to the ‘FitFam’ it is about honesty with each other and honesty to yourself.

For anyone just starting out into the fitness world or for anyone restarting. I encourage you to search for #FitFam You will find a world of incredible people who share their stories, share their fears, share their challenges. They don’t see obstacles as roadblocks, but as stepping stones to a new path. You have the motivation inside of you. The ‘FitFam’ has your back whenever you feel like giving up. Welcome to the Family !

In almost every “diet” conversation the word “gluten-free” comes up. EVERYONE has their story of a friend or someone they know who “lost 30 pounds” by cutting out gluten. No surprise that this “trendy word” has caught the attention of marketers.  There has been a 43% increase in body care products being labeled and certified as “gluten-free” since 2012.  Even Domino’s Pizza is on the bandwagon with gluten-free pizza crust!Photo Credit: glutenfreeeasily.com

Since nobody in the room wants the acknowledge the elephant. We decided to.

What does “gluten-free” even mean?!

By definition, according to the Mayo Clinic: “The gluten-free diet is a treatment for celiac disease. It is a diet that excludes the protein gluten. Gluten is found in grains such as wheat, barley, rye and triticale (a cross between wheat and rye).”

Did you know that only about 3 million Americans suffer from celiac disease. To put into perspective, that just about 1%. So why is EVERYONE going gluten-free? Well it wasn’t until THIS YEAR, the FDA had to slap a regulation on what exactly “gluten-free” means. So naturally this buzz word was just used in good faith. In reality NOBODY had any clue what it meant…

According to the new regulation, “gluten -free” has some standards. Our favorite being “Must contain less than 20 parts per million of gluten.”

But for the majority of us who are not bothered by gluten, are there real benefits to the diet overhaul? Not really, although some people report feeling better after reducing their intake of products with gluten. But take note: A food billed as “gluten-free” isn’t necessarily healthier. Gluten-free products can be high in calories, fat, and carbohydrates, and some people who go gluten-free actually gain weight.

So will the “gluten-free” diet actually help you with weight-loss? Our opinion is YES, but it is not the removal of gluten doing the work. It is you being conscious of your diet. You have since added in more fruits and vegetables. You have cut out the breads, pasta, cereal, and for some even put down the alcohol.

We are not “against” this new craze, but “Gluten-Free” does not mean rapid weight loss. It means with fewer choices, you’re a lot less likely to overeat!

photo credit: www.self.com

photo credit: www.self.com

Why does it seem that you only crave foods that are bad for you? Whether it’s chocolate, salty potato chips, or sweet candy, when that craving hits- you just have to satisfy it. Instead of reaching for your usual treat, packed with calories and regret, learn the secret to being satisfied and still healthy.

Craving candy? Try fruit. Forget that it’s healthy- and you’ll be surprised how sweet and satisfying it can be. There are plenty of fruits that have that sweet taste without all the extra, unwanted calories. In addition to curbing that sweet tooth craving, try adding higher fiber foods and whole grains.

Chocolate always seems to be the first thing we tend to gravitate towards to make ourselves feel good. It’s my number one go- to craving, and it’s almost impossible to fight. The good news- you don’t have to eliminate chocolate all together when that hankering hits. To satisfy that craving, choose dark chocolate. Chocolate with 75 percent cacao or higher is lower in sugar and higher in antioxidants. Chocolate is chocolate- why not make it good for you.

The craving for salty foods, such as potato chips or popcorn, is often linked with chronic stress affecting your adrenal glands. It is important to keep your stress under control. Some ways to get a handle on stress are meditation and breathing exercises. If you take a moment to meditate and breathe before reaching for that salty morsel, you will cut your binging in half.

The ultimate craving cure, and perhaps the easiest addition to anyone’s daily diet, is drinking water! Yes, water! Most of the time when we interpret our bodies signals as food cravings, we are actually just dehydrated. Research suggests that 80 percent of people are chronically dehydrated. Before reaching for that piece of food, try drinking a tall glass of water first. Wait 30 minutes after you finished your glass of water, and then decide then if you are still hungry. I’ve tried this… and it works!

It is important to distinguish between your body’s needs and wants. Of course everyone is going to indulge once in a while, and that’s okay. Making unhealthy snacks a habit is not okay. Try and be conscious of your decisions and think about what it is that your body is really asking for, and consider all ways to satisfy that need in the healthiest way.

 

From: Women’s Health Magazine

Spring break is less than two short months away, which means that you need to start working for a body that you’ll be proud to show off on the beach! Plans have been made, tickets are booked, and countdowns have begun. If you’re like most college students, you want the perfect “spring break body.” It’s no secret that the way to achieve this body is by working out (with your COREiculum DVDS, of course), and eating healthy. But there’s more you can do! Here are a few simple tips that will lead you in the direction of spring break perfection:

  1. Replace grains and starchy foods with fruits and vegetables: It is very important to eliminate cereal, sandwiches, and things alike. These things are very common to find in college dining halls, but for the short term goal, they are the enemy.  Replace cereals with protein shakes and sandwiches with salads. If you feel like you must have some type of starch, it is best if you have it in the morning. Maintaining control of your diet is very important.

    www.visualizeus.com

    www.visualizeus.com

  2. Eliminate Alcohol: This is probably one of the most difficult goals to accomplish for most college students. It’s hard to go out without drinking at all. How bad do you want that perfect bod? It’s only a few weeks alcohol free, and any time you find yourself wanting to splurge, think about how much better your body will look without the extra calories and dehydration. However, if you must drink, keep it to once a week, and stick to club soda as a mixer. Remember to always drink a full glass of water for every drink that you have, in order to keep yourself hydrated and maintain your glowing skin. And skip the late night fat sandwiches after a night at the bar! They’ve never done any one any good. Ever.
  3. 6-days/ week of Mixed Metabolic Conditioning: These are short duration of high intensity exercises. After 30 minutes of high intensity workouts, go on a slow paced walk around campus or the track. The high intensity exercises helps release fat from the cell, while the slow paced workout helps reassure that none of the fat is being restored.

These rules aren’t easy to follow, but if you stick to them, you won’t regret it. 90 degree beaches are calling you and your abs. IT’S WORTH THE WORK!

For more information visit: http://collegebody.wordpress.com