Follow these five simple steps to cut your calories by 100 or more.
- Add the Olive Oil last: When you think of sautéing as a healthy alternative you may not consider some vegetables such as eggplant, mushrooms, and greens soak up the majority of the fat that you have added to the pan. If you steam your vegetables instead and then simply toss them in a few teaspoons of extra-virgin olive oil, add a squeeze of lemon, and a pinch of red pepper flakes and sea salt, you can cut out 150 calories per cup.
- Ask for a Dry Bun: Most restaurants use butter or mayo on a sandwich or burger before they give it to you. Instead, ask for your sandwich or burger to be served on a dry bun. This will save you close to 120 calories.
- Be Picky about Pie: If you eat pie just eat the filling but skip the bottom layer of crust, that act alone will save you 150 calories.
- Lighten your Juice: Fill a water bottle with just 6 ounces of juice and the rest with sparkling water. This will help save you 100 calories as opposed to drinking nothing but juice.
- Make Skinny Mashed Potatoes: Instead of the heavy whipped potatoes try mixing in half a cup of low-sodium chicken broth for every 3 pounds of potatoes to make this a lighter version saving you 100 calories.
To learn more ways to cut calories click here to get your free consultation where you will meet with a food coach who will give you even more tips on how to lose weight.
Snack foods that claim to be rich in fiber may also be rich in sugar. You will do better to grab a piece of fruit. If comparing 3 apples, 3 pears, or Oat Cookies all 3 choices at 200 calories and 6 grams of fiber, you can lose more weight choosing the fruit option over the packaged cookies. Researchers say that the low energy density and high water content of fruit helps women feel more satisfied and full leading to them eating less through the day.
A large pear contains 30 percent more fiber than an apple.
For more healthy tips and comparisons on which is the best choice for you, click here for a free fitness consultation where you will talk with a food coach who can guide you towards a healthier lifestyle.
Curb your appetite and prompt weight loss by upping your protein intake. These convenient snacks will help you get your fix even when you are on the go.
STRING CHEESE: Look for a string cheese with 7 grams of protein and 80 calories per 1 ounce. Look for Sorrento Plus String Cheese with Omega-3s. These creamy mozzarella sticks contain DHA and EPA, the potent heart-healthy omega-3 fatty acids found in fish. Most grocery stores have the 6 stick package for around $4.
PEANUT BUTTER: Peanut Butter can be hard to transport for on the go snacking but Jif has come out with Jif to Go Peanut Butter in individual mini cups. These fit perfect in your purse or gym tote bag for a healthy spread for apples, celery or a whole wheat roll. One mini cup gives you 8 grams of protein and 190 calories. You can find the 6 pack of Jif to Go for $3 in most grocery stores.
EDAMAME: While most people may not be familiar with these soybeans they are a great way to get some protein into your day. Seapoint Farms has an Edamame Goji Blend that comes in a 3.5 oz bag. In this blend you will find spicy soybeans mixed with sweet goji berries so that you will not only get protein but a punch of antioxidants in every bite. You will be getting 11 grams of Protein and 120 calories per ounce. You can find Seapoint Farms online and a 3.5 oz bag costs around $2.
SHAKES: A protein shake is quick, convenient, and no fuss especially if you buy them pre-made. Atkins Advantage has a great Strawberry Shake that has 4 grams of fiber, 15 grams of Protein and 150 calories for every 11 ounces. He also has added calcium and is great as a portable breakfast. Most health food and grocery stores carry this product and for a case of 4 it will cost around $6.
For more ways to get protein in your diet click here for a free consultation with a food coach who will give you more protein options to fit your lifestyle.
As your wallet gets tighter it is tempting to cut corners at the grocery store but before buying whatever is cheapest follow these simple steps to get the most bang for your buck. Often times the “cheaper” option is loaded with fat and sodium.
- Put it in Writing: Write down your shopping list at home and stick with it. Deciding exactly what you need in advance helps you stay within a budget and you will avoid impulse buys in the store.
- Make your own Snacks: Fill small Ziploc baggies with 100-calorie servings of whole-grain cereal or crackers instead of paying to have them already individually wrapped. These are great on the go snacks that you can grab at any time and will keep you from wanting to grab fast food.
- Eat Meat Sparingly: Meat like chicken, fish, and beef can add up to as much as ¼ of your grocery bill. Try buying whatever meat is on special that week or insert more protein like beans, eggs, and tofu into your meals.
- Divide and Conquer: Purchase produce at bargain or wholesale stores and then split the cost with neighbors and friends. Sharing will help you reduce waste and save money.
- Stock up on Staples: Use coupons from your local Sunday paper to stock up on nonperishable items like pasta, canned beans, and marinara sauce when they go on sale. That way you will always be able to grab a healthy option at a lesser price than buying it from the store at full price.
If you need guidance on how to purchase the healthier options click here for a free consultation where you will speak with a food coach who can give you more tips on how to grocery shop effectively and cut costs at the same time. Our nutrition programs come complete with grocery lists so you will buy exactly what you need.
If you’ve sworn of carbohydrates you may want to rethink this strategy for your morning meal. People who ate large protein- and carbohydrate-rich breakfasts found that they were able to avoid carbs the rest of the day which led to the loss of more weight and had fewer cravings than those people who left off the carbs entirely. A great breakfast is pairing your eggs with whole-grain breads or cereal and fruit or veggies.
If you struggle with finding the right balance at your meals then one of our nutrition programs may help you out. Our nutrition programs will give you just the right balance between protein and carbs to maximize your workouts and give you energy while curbing your sweet and starchy cravings. Click here for a free consultation to discuss what nutrition program will work best for you.
They may look little but can pack a big sized taste to your diet. The heat mellows out their bitterness and gives in a nice nutty flavor.
SALAD: Add Brussels sprouts to your salad by sautéing 24 sprouts. Toss them in 1 tbsp lemon juice. In a wok, add 2 peeled, diced Bartlett pears, 1/3 cup apple cider, 2 tsp cider vinegar, and a pinch of nutmeg. Cook until the liquid is almost gone. Add the sprouts and sprinkle with almond slivers.
SIDE: As a side dish you can sauté 4 ounces of diced pancetta in a saucepan. Add 1 tbsp olive oil, ½ cup julienned onion, the largest leaves from 40 sprouts, and ¼ cup chicken stock. Cover and reduce heat. Cook for 20 minutes or until leaves are tender. Transfer to a plate and serve with poached whitefish.
SOUP: To use Brussels sprouts in a soup simply sauté ½ cups of diced onion in ½ tbsp oil. Add 1 tbsp dry sherry and 1 ½ cups chicken broth. Bring to a boil. Mix in ½ lb quartered sprouts, a pinch of nutmeg, and 1 tbsp kosher salt. Cook for 30 minutes over low heat. Puree in a blender. Strain and serve.
1 cup of Brussels Sprouts pack 38 calories, 75 mg Vitamin C, 342 mg Potassium, and 54 mcg Folate.
Are you a stress eater? When life gets crazy and out of control do you want to hibernate at home with the mindless TV and a juicy cheeseburger or a big bowl of ice cream (or both!) The easiest way to avoid emotional eating is to stick to a plan.
In your mind you know that enjoying a calorie ridden meal is just a temporary feel good fix and that a walk around the block or an exercise class can give you that same feel good fix. But since eating is often fueled by emotions, it shouldn’t be surprising that you are not going to make the best choices. So how do you ensure that you will make better choices? The key is to recognize those triggers before you reach your breaking point. Go to an exercise class regularly, this will help you relieve stress daily. But if you find yourself during a moment of frenzy and you are hours away from exercising then simply take time to sit quietly and breathe deeply for a few minutes. This will help diffuse the tension. And if you just need to vent, call up a friend who will let you get it off your chest.
Treat yourself on a regular basis, not with food, but with a new outfit, or getting a new hairstyle, or a manicure. Put aside a few minutes each day just to find a place to relax and rejuvenate.
For some women they find that getting a massage is the ultimate way to wind down after a stressful week or day. Schedule a monthly massage to ensure that you will keep the appointment. The mental and physical benefits you will get from the massage will make it well worth the money. Taking time out for yourself will reaffirm your commitment to getting slim and staying healthy and being able to maintain that long term.
If you aren’t sure how to set goals for yourself to ensure you have the tools to beat emotional eating we have some great exercise programs, nutritional programs, and massage therapy to help reduce your stress and help you stick with a healthier lifestyle. Click her for a free fitness consultation to find out more about the custom packages we offer to get you started on the path away from emotional eating and moving towards a new healthier you.
- Splurge sometimes: Go out to eat but limit it to once every two weeks. Enjoy a dessert at a restaurant or pop corn at the movies. Having a treat to look forward to keeps you from feeling deprived and helps you stick with eating healthy during the 2 weeks.
- Be realistic: Don’t think just because you started walking or recently started an exercise routine that the weight will magically start falling off. Start by setting manageable goals instead of insane deadlines. This will take the pressure off yourself and will keep you from feeling like a failure when you don’t lose 60 lbs in one month.
- Adjust your attitude: Stop thinking of working out as a chore but look at it as a way to relieve stress.
In your teens and 20s you can gain a pound, adjust your eating for a week and lose weight. When you hit your 30s something happens where it just isn’t that easy to drop the weight like you use to. Through getting married, having a baby, and life in general you may find your weight increasing year by year.
So how do you stop this climbing weight problem? First you have to stop making excuses and start taking care of yourself. It never fails that a mother will come in for her free fitness consultation and talk about all the ways she is taking care of her family but the question that she gets stumped on is what are you doing to take care of yourself? Your family doesn’t function when you get sick or have high blood pressure or are battling with diabetes. If you set the healthy example, your family will follow.
Start with a healthy home. If you find it hard to stick with an exercise routine at home because of all the distractions then join a gym or better yet, join a fitness class like bootcamp where you will come each day at an appointed class time. This way you will more likely stick to it if you can schedule around it.
Eat smaller portions of food. Instead of eating 3 slices of pizza, limit yourself to just one. Simply don’t buy the unhealthy food or instead stock your kitchen with light versions of your favorite treats like lowfat ice cream and 100-calorie packs of cookies. This way you will still feel like you are indulging yourself but in a controlled sensible way.
After a few months, exercise will become a part of your daily routine.
If you want to continue to challenge yourself past your own workout routine then hire a personal trainer who can help you tone your body, and help you with some strength training moves and how to up the intensity of your workouts. In no time you will be at your weight loss goal.
If you set the example for your family they will follow you. Soon you may find your husband picking up your healthy habits like walking together or cooking dinner together. Your family will start viewing being healthy as a way of life and that can be empowering.
If you don’t know how to get started on your own healthy lifestyle journey contact us for a free fitness consultation. You will meet with a personal trainer and a food coach who will be able to set a workout routine for you and teach you the basis of eating healthy. You will also learn some simple adjustments to make at home to get your family started on a healthier path. For more information on the exercise programs we offer or the nutritional programs that can help you jump start your weight loss, click here for a free fitness consultation.
Have you had family members tell you they were concerned about your health? Have you just been brushing aside their comments and just thought they were being overly critical? As your weight has continued to climb you have just been ignoring it. One lady named Monika was on this same journey as you. However, when a doctor told her she was at 242 lbs and it wouldn’t be long before she would hit 300 lbs if she didn’t make a change and make it fast. She was at a high risk for high blood pressure, diabetes and heart disease. She stopped denying she had a problem and started to take action. She found a couple of easy things that helped her get her weight under control.
#1 Get Educated
First Monika started to eat better giving up soda and fast food. She instead chose high-fiber products. She started getting educated about nutrition and researched healthy foods online. She started adding protein and whole grains into her life and cut back on sugar and fat. She stopped drowning her salads in creamy fattening dressings and instead started using just oil and vinegar.
#2 The Buddy System
She also knew she had to start moving more. She hated going to the gym but knew if she could get a friend to join an exercise program with her she would stay more committed. By setting aside a time for her and a friend to meet and exercise she stayed committed to the workout program and week by week she notice the pounds starting to fall off and in only 10 months she had lost down to 162.
#3 Going the Extra Mile
Excited by the results she was seeing she wanted to start challenging herself so she began to run. She realized that the better she got at it the more energy she had. Over the next 2 years she dropped down to 145 pounds. She says that maintaining her lifestyle is hard but she just takes it one day at a time.
Monika’s story can be your story too. NuBody Fitness believes first in educating you on proper nutrition. If you aren’t eating healthy then your workouts will not be effective and you will have no energy. With one of our many nutritional programs a food coach will show you how to eat properly and what to eat. We have nutritional programs that will allow you to receive advise on what you are currently eating or you can have a meal plan customized to fit your lifestyle.
NuBody Fitness has several group training programs. If you don’t have a buddy to workout with Bootcamp is the perfect place to find several buddies who will encourage you and motivate you to stick with it. NuBody Bootcamps are Monday-Saturday so you will have no excuse not to get a workout in every day. You are not just a number at NuBody Fitness but a valued person. The trainers will know your name and will give you that accountability you need to stick with a workout program.
NuBody Fitness will help you set goals to work towards so that you never stay comfortable long but continue to strive to get out of your comfort zone and work harder. We can help prepare you to run your first marathon, or anything else you want to achieve.
To find out what programs NuBody Fitness has that will turn you into the next great success story just click here for a Free Fitness Consultation.