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14 Reasons Why You Are Still Not Losing Weight

Sometimes we feel like we are doing everything right, but the weight still doesn’t come off.  Following are some possible reasons why the scale isn’t moving in the right direction.weightlossblog

1.  Eating In Front Of The Television Or A Computer

It is easy to overeat when you aren’t paying attention.  Instead of bringing food to the couch or desk, step away from the screens and focus on enjoying your food.  You will feel satisfied and have less of a tendency to overeat.

2.  Overindulging In Low-Fat Foods

Low-fat foods may appear healthier, but they are often full of additives, artificial sugars and extra sodium. Even though it feels like you are eating lighter,  you may end up eating more than you anticipated.

3.  Overdoing It With Artificial Sugar

Study after study, including a recent one out of Yale University, has shown that when you eat artificial sugar, your bodies crave more sweets. Your taste buds may be ok with the fake stuff, but your brain isn’t fooled.

4.  Thinking Cardio Is The Only Exercise Needed

Everyone needs cardiovascular exercise for heart health, but incorporating weight training also has major benefits. Weight training builds muscle mass, increases metabolic rate and makes your body stronger and leaner.  This higher metabolism keeps you burning calories long after you have left the gym.  (See our earlier blog Heels To Barbells).

5.  Skipping Breakfast

It’s true – breakfast is the most important meal of the day. People who eat breakfast regularly lose more weight. Eating breakfast each morning jump starts your metabolism and keeps your cravings in check. It’s important to keep it healthy and balanced: include protein to give yourself sustainable energy and fiber to fill you up for hours.

6.  Working Out On An Empty Stomach

Research has shown that when exercising on an empty stomach, the calories burned will come from muscle, not fat. You want to keep those muscles since they burn more calories than fat. The more muscle mass you have, the better it is for weight loss. Not only will fueling your body help you avoid losing muscle, you will have more energy to push yourself through your workout.

7.  Overeating Healthy Foods

Yes – nuts, avocados, whole wheat pasta and olive oil are all good for you, but those calories still count.  Keep track of your portions as you enjoy these foods.

8.  Eating Straight From The Fridge Or The Kids’ Plates

Everything you eat counts – whether it is a handful of the chips from your son’s lunch or a few bites of leftovers from the fridge.  Even if you toss down these few bites without thinking, they still count.  My little trick – try chewing gum when making food for others.

9.  Turning A Healthy Salad Into A Landmine

Be conscious of what you put on your salad.  Creamy salad dressings, croutons, bacon bits, dried fruits and cheese can literally add hundreds of calories.  Try other lower calorie choices such as chickpeas, shredded carrots,  lemon juice or balsamic glaze.

10. Lacking Portion Control

This is a crucial key that can derail any attempts at weight loss.  You may need to initially weigh your food to learn the appropriate portion sizes.  Once you get the hang of it, you will be better able to judge what is a portion.  And just as importantly, you need to learn to recognize when you are full. At that first feeling of fullness, either remove your plate or cover your food with a napkin.

11.  Not Drinking Enough Water

Water not only keeps you hydrated, but drinking water on a regular basis helps with weight loss. Additionally, filling up on water before a meal helps encourage portion control. A recent study even found that drinking cold water can speed up metabolism and discourage cravings for sugary drinks like soda and juice.

12.  Never Indulging

In an otherwise healthy diet, enjoying a treat now and then isn’t going to ruin your weight-loss goals, and it may help you stay on track  by keeping you from binging.  A study found that a daily variance of as much as 600 calories  (that means some days less and some days more – not always an extra 600 calories) won’t reflect on your waistline, as long as you maintain a healthy diet in the long run.  Try not to waste these calories eating cold leftovers straight from the fridge; if you are going to indulge once in a while, choose something you really love and sit down and savor it.

13.  Eating The Wrong Post Workout Snack

A post-workout snack is just that — a snack. And unless it’s mealtime, what you eat after an average workout should be around 150 calories. Since healthy foods like trail mix can be high in calories, measure out a serving instead of mindlessly chomping straight out of the bag.

14.  Forgetting To Journal

Writing down what you eat is an essential way to monitor daily caloric intake. A study from the Journal of the Academy of Nutrition and Dietetics surveyed 123 women and found that those who were the most successful at losing weight used a food journal to keep track of their food intake.  And with today’s apps, there is really no excuse. (I use MyFitnessPal.)

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Take Dinner to a New Level!

Yesterday I had the pleasure of cooking with my teenage daughter, Lexi.  She just came home from 2-months in Hawaii where she worked and lived on an organic farm.  Lexi had so much information to share and couldn’t wait to cook dinner for our family.  She cooked with some unique ingredients that I had not used before and made a delicious and healthy meal.  If you are like many cooks and feel like you could use some new recipes and tips – read on…

Our meal was stir-fry vegetables with sticky rice and tofu.  Yes, tofu!  Don’t let it scare you.  It was truly delicious.  Even my two young boys loved it (until I told them what it was)!  Of course, if you choose, you can skip the tofu or use chicken instead.  I have made stir-fry many times and it is often just ‘ho-hum’, but with some new healthy ingredients, we had a super tasty dish that was loaded with vitamins and minerals.

We started with coconut oil to sauté our vegetables.  I knew that this oil had a bad rap because of it high content of saturated fats, but I learned that the fats in coconut oil are Medium Chain Triglycerides, which are healthy fats.  Because of the way these fatty acids are metabolized in the body, they provide unique benefits such as increased energy expenditure, which has shown to increase weight loss.  In addition, it has been shown to improve cholesterol ratios, fight off yeast and fungus in our bodies and improve thyroid function.

We added the basics – carrots, broccoli, kale, mushrooms and red onions – but you could use any vegetables that you like.  These five ingredients together are full of vitamins such as Vitamins A, C, D and K, as well as calcium, copper, potassium and fiber and many others.

We flavored the dish with brown rice miso.  Many of us know miso from the soup that is served in Thai restaurants of which I have never been a fan.  But the small amount that we used added an amazing complex flavor to the dish, as well as more nutrition.  Brown rice miso is made from soybeans and brown rice.  It is high in fiber and complex proteins.  It also has a dense concentration of nutrients and antioxident properties. And, it is high in polyunsaturated fats, which are known to reduce LDL (“bad”) cholesterol.

Coconut milk. This ingredient is filled with benefits.  To name just a few:  High levels of manganese which helps to metabolize glucose, which in turn helps the body’s metabolism work at a better level. It also contains lauric acid, which has antiviral and antibacterial properties. It also contains high amounts of Vitamin C, E & B, as well as phosphorus which can help strengthen bones.

We added raw sunflower seeds, which I originally thought were just for a little crunch, but I discovered that these little seeds pack an amazing punch of nutrition.  One-quarter cup of these little seeds contains over half the daily recommended value of Vitamin E, as well as high amounts of Vitamin B1, manganese, copper, tryptophan, magnesium, selenium, Vitamin B6, phosphorus and folate.

Then we added lemongrass – it is a perennial plant grown is Hawaii and much of Asia. It is know to have anti-bacterial, anti-microbial, and antioxidant properties.  The list of its health benefits really makes me wonder why we don’t all eat it every morning. It has been shown to provide relief from all types of pain, aid in digestion, as well as have anti-inflammatory and anti-carcinogenic abilities.  It adds a delicious lemon flavor to foods.  If you can’t find it fresh, you can get a jarred or dried version.

We also flavored the dish with fresh cilantro, which is rich in Vitamins A, C & K. It is a good source of folates and many minerals, such as potassium, calcium, manganese, iron and magnesium.

Lastly, tofu!  Its benefits are numerous and too long to list, but include: high in protein, lower risk of cancer, help lower bad cholesterol, alleviate symptoms of menopause and great source of calcium and Vitamin E.

The amounts below are approximates.  Taste as you go!

Vegetable Stir Fry

stir fry photo

Ingredients:

Coconut oil (1 – 2 tablespoons)

½ Red Onion finely chopped

1 large head of Broccoli chopped

3 – 4 large Carrots chopped

8oz package of Mushrooms (any kind)

½ bunch of Kale chopped

1 – 2 cups Coconut Milk (you can also use Lite Coconut milk )

1 Tbsp Brown Rice Miso

½ cup Sunflower Seeds

1 tsp jarred Lemongrass

1 Tblp fresh Cilantro diced

½ Tbsp Curry

Salt

To prepare:

Heat coconut oil in bottom of pan

Start adding vegetables – Onions first, then broccoli and carrots, then mushrooms, then kale.  Cook until veggies just begin to soften.

Combine Miso and coconut milk and then add to pan.

Add curry, sunflower seeds, lemongrass, cilantro and salt.

Cook for about 5 more minutes.

Sticky Rice:

Ingredients:

1 cup of coconut milk
1 tsp of honey

Sprinkle of curry powder

3 cups water

1 tsp Lemongrass

2 cups of sushi rice rinsed till water runs clear

To Prepare:

Add all ingredients except honey and bring to boil, then cover and simmer till water absorbs. Add honey, mix and serve.

Tofu:

1 package firm Tofu drained

So that tofu absorbs flavors better, do the following to force out the water:

Lay down dishtowel with paper towels on top of it, then place single layer of tofu

Cover tofu with more paper towels on top

Lay something heavy on top to aid in release of water. (cookbooks work well)

Let sit for 30 minutes at least

To Prepare: 

Combine and warm up in sauté pan:

1 Tbsp Coconut Oil

1 Tbsp Honey

½ Tbsp Miso

Sprinkle Curry

Sprinkle Lemongrass

Once heated, gently add tofu and stir until coated. Let tofu cook till brown on one side and then gently turn over.  Keep the heat on stovetop high so it browns nicely.  Remember you are not making scrambled eggs!! Be delicate.

Dig in and Enjoy!

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15 Tips For Acing a Holiday Party

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15 Tips For Acing a Holiday Party:

1. Get in a high intensity AM workout – a one-hour workout is only 4% of your day.

2. Cheat before you go…eat a healthy snack  (oatmeal, apple w/peanut butter, hummus & carrots) before a party or dinner so you don’t over-indulge once you arrive.

3. Put your heels on…the higher, the better the workout for your calves.

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4. When the festivities begin, relax and enjoy the moment.

5. Bring it. Ask your hostess if you can bring a dish to the party. This guarantees one healthy option.

7. It’s ok to wine. Why we love it – it has less calories than most cocktails and red wine is loaded with antioxidants and resveratrol (good for your heart and brain).

6. Choose your signature drink wisely. If having a mixed drink, choose seltzer vs. tonic water/ juice and add a lemon or lime. You will cut your liquid calories in half (for a hint of sweetness, add a splash of cranberry juice).

8. Drink 10 oz. of water after every cocktail. Water will fill you up (and cut down on the hang-over).

9. When perusing the hors d’oeuvre table, choose protein over carbs. Be mindful, most dips are hidden calories traps (yes, we are talking about the artichoke dip!).

10. If sitting down for dinner, load the plate with veggies and eat them first (maybe skip the marshmallow coated sweet potatoes 😉 )

11. If you overeat at one meal go light on the next. It takes 500 calories per day (or 3,500 calories per week) above your normal consumption to gain one pound. It is impossible to gain weight from one piece of pie!

12. Eat your favorite foods…don’t deprive yourself of the things you love…just keep it in moderation (and save some for others).

13.  Be realistic. Don’t try to lose pounds during the holidays, instead try to maintain your current weight.

14. Find that balance. Stay on track the days before and after a party.

15. Wake up the next day, put on your laces and sweat.

 

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