Feb, 02, 2018 ,Friday
what the whole30 diet taught me even though i dont use it

What The Whole30 Diet Taught Me Even Though I Don’t Use it

The Whole30 Diet has been super popular among my friends and a lot of the people on my social media accounts. They just love it and talk about it all the time. I’ve had a look at it – a close look – and it’s not for me. After all, no single diet is perfect for everyone. I just happen to be one of those people who won’t be using this strategy for my own weight management and overall health.

Still, just because I’m not planning to stick to this strategy, it doesn’t mean that I didn’t learn some valuable tips while I was reading into it. It’s a well thought out concept. It is basically meant to be a 30 day regime that forces you to avoid all processed foods, added sugars, grains, alcohol, dairy and legumes. Instead, you eat a tone of veggies, some fruits and a moderate amount of seafood, meat, eggs and poultry.

For me, that’s pretty extreme. I’m already trying not to eat much processed food and I’m working hard to cut out as many added sugars as I can. But I think whole grains are fantastic for my health and a bit of dairy is doing me more good than harm. I just wouldn’t be able to keep up with everything The Whole30 Diet would want me to do. Still, the following are some great things to take away from the Whole30 diet regardless of whether or not the whole thing is right for you:

Protein is important. Get enough of it. – While I do get enough protein in total in my day, I usually get the vast majority of it from one meal, with little bits peppered throughout the rest of the day. Since I read about Whole30, I’ve been shifting that balance so that I receive more protein steadily throughout the day instead of all at once. That way, it helps to improve the way my body functions, the repair of my muscles and even offers a longer feeling of fullness from my meals because it takes longer to digest.

Pay attention to portion sizes – I have been trying to get my portions right for some time now, but The Whole30 Diet places a very big focus on this that helped the concept to make more sense to me. The diet does not require any kind of calorie counting or restrictions. Instead, it points to the portions of foods such as meat. I’m someone who believes in calorie counting as a tool, not as a be-all-and-end-all to a diet. That said, the more I understand the appropriate portion sizes for foods, the less I have to fall back on counting the specific calories the foods contain.

Alcohol needs a smaller place in my life – I’ve never been a heavy drinker. Still, I like to have a few glasses of something in social situations. Despite the fact that I have been cutting down on sugars and processed foods, I’ve left my alcohol calories alone. That said, after reading into Whole30, I’ve started cutting back. Even though I only have alcohol once per week or so, I was still drinking too much. For a woman, one to one and a half glasses is actually supposed to be the maximum serving. For men, it’s two glasses. I was usually having three or four (over a period of hours, not all at once). That was messing up my digestion, metabolism and was bad for my health. Now, I’m down to one or two. It’s even helping me sleep better!

Feb, 02, 2018 ,Friday
ruining your diet success through friendship

Don’t Make This Dieting Mistake Friends Make Frequently

Friendships can be fantastic when it comes to keeping you from making a dieting mistake. The support you get from those who are closest to you can provide you with the motivation you need to keep going, while strengthening you to sidestep many of the temptations you face, such as overeating or skipping workouts. At the same time, even when you have fantastic, supportive friends, and are taking the right diet pills, you can still hold back your dieting success if you make the same dieting mistake I do on a regular basis: comparison.

I’ve managed to push myself not to compare my body to my friends (as much) anymore. We’re different people with different shapes and sizes. I can accept that. I know that some of my friends struggle with weight as I have. I know that some find it easy to keep the pounds away (grumble, grumble). Some of us are more prone to weight around the middle while some loathe our butts and thighs. We all have our points that we like most about ourselves and that we struggle to accept or that we’re always trying to improve.

That’s not the type of comparison I’m talking about this time, though. As destructive as it can be to make the dieting mistake of comparing your body to someone else’s it’s just as bad when you compare your diet to those followed by other people. You chose your diet for a reason – because you think it’s best for you. It suits your schedule, expectations, taste and health needs. You have your beliefs about how to provide yourself with nutrition and how to manage your weight.

So why is it such a bad dieting mistake to compare your diet to someone else’s? To start, they’re not you. They like different things, know different things, have their own challenges with nutrition and their bodies and may have eaten entirely different choices from you before you sat down together at the restaurant, and she decided to have only a salad when you were hoping to go for a burger.

Your food choices need to be based on what you want for yourself, not what someone else is eating. The fact that your friend is ordering a salad when you go out to dinner should have no bearing on what you select from the menu. If you’ve been saving up your calories all day and craving that burger, go for it. You will only be disappointed and will start to build a negative relationship with food if you start questioning your choices based on what someone else is doing. This dieting mistake could actually lead you to overeating later, when your friend isn’t around to keep you accountable.

Enjoy your food, know what you want, be mindful when you eat and perhaps you’ll find that your friend was only ordering a salad because she thought that’s what you’d be doing since you’ve had such great results with your diet so far!

Dec, 27, 2017 ,Wednesday
wake up earlier to do your workout

Top Tips to Make Getting Up Earlier to Do Your Workout a Lot Easier

Not morning person? You’re not alone. Not only do many of us not want to get up at the time our alarms go off, but we certainly don’t want to set that alarm even earlier so that we can get out of bed and do something that requires energy.

The problem with that is that for the vast majority of us, the best time to get a workout done is first thing in the morning. If we wait until later in the day, the odds are that our schedules will fill up and we’ll either feel that we don’t have any time to do it, or we just won’t have the motivation and energy to try.

Fortunately, there are a lot of additional benefits to exercising in the morning to make it even more worthwhile. For instance, once you’re done your workout, you will actually feel even more energized and ready to face the day. Many people find that when they start the day with a good workout, they think more clearly, they’re more productive and they are more efficient overall. Moreover, they’re happier in their work because their brains are full of endorphins that were released during their workouts.

That’s all well and good, but when the alarm goes off, where is the motivation? Here are a few awesome tips to help make it easier to get out of bed to face your workout first thing in the morning.

Plan ahead – If you have everything ready to go even before you wake up in the morning, you won’t have to think about anything. You can just go do it. You won’t have to do any planning or even pick out your clothes. You’ll have chosen your workout, your outfit and your gear will be ready to go. You may even have made your breakfast the night before so that all you need to do is take it out of the fridge and eat it, or warm it up before you enjoy it. Having a diet pill for energy immediately upon waking can eliminate any feelings of fatigue.

Choose great workouts – It’s a lot easier to motivate yourself to get up and exercise in the morning when you’re going to be doing an activity you actually like. Nobody wants to get up and do something they can’t stand. Instead, make your morning workouts the ones you love the most. Like a good run? Do that first thing in the morning. Love yoga? There’s tomorrow’s workout all picked out for you. Is swimming your favorite thing to do? Head to the local pool and dive in.

Get a buddy – When someone else is counting on you to motivate them as much as you’re counting on them to motivate you, it suddenly becomes a lot easier to drag yourself out of bed to get going. After all, you’re not alone and you’re not just doing it for yourself. You’re doing it for someone else, too. Just make sure you pick out a workout partner who has a very similar attitude to morning workouts as you do.

Dec, 27, 2017 ,Wednesday
how i did veganism wrong to try to lose weight

How I Did Veganism Wrong to Try to Lose Weight

There’s an awful lot of web space out there dedicated to telling us that if we want to lose weight, going plant based is the best choice we can make. I’ve definitely been tinkering with the idea of vegetarianism, even though I’ve never really gone there. I do like the idea of a plant based diet, but it has a huge learning curve if you want to do it right and I’ve never really felt ready for that.

I’ve definitely been playing around with reducing the amount of meat I’ve been eating. I’ve had “Meatless Mondays” (or whichever day of the week suits me best) for quite some time now. I like that it’s healthy and reduces my impact on the environment. Cows may look like they’re being wholesome and natural when they’re out there in a farm field, but the massive industry farms are the top food-based pollutant the world has.

So I decided to try a 21 day vegan challenge, just to see what it would do to my energy, my overall feeling of wellness and my weight. I figured that I’d get pretty healthy and end up losing a few pounds along the way. Then I would decide whether or not I wanted to choose veganism for a longer period of time.

So for three weeks, I went without any products that were animal based. This included meat, poultry, fish, shellfish, eggs, dairy and even honey.

Honestly, it felt like a great choice. I was very proud of it. As I was walking down the street, if I passed a bird or a dog, I felt oddly more in tune with them. It was as though I’d chosen the lives of animals over the pleasure of my taste buds (not that I would eat a dog or a cardinal, but they represented all animals to me). I loved the way I felt like I was respecting animal life and wellbeing.

I didn’t bother counting calories, but I did try to pay attention to my macronutrients. I wanted to make sure I kept a similar balance so I wouldn’t end up starving all the time or losing my muscle tone.

It was harder than I thought. I’d been under the impression that I knew some things about the non meat eating world. Apparently, I was wrong. I struggled to get enough protein through the foods I was used to eating, and I found myself at the supermarket at the last minute trying to find alternatives.

Everything took way longer to cook because I had to put a lot more thought into it. I couldn’t just fall back on my usual meals. I had to focus on getting my ingredients together and making them make sense.

I ate tons of food to try to keep up with my appetite, which seemed to double in size. Unfortunately, my appetite wasn’t the only thing that got bigger. In three weeks, I gained a pound per week! I’d expected to lose weight, but I gained, instead. My energy level started off strong, but over time I was getting head rushes when I’d stand up, and I was fatigued all the time.

Do I blame veganism? Not at all. I blame myself. I did it all wrong. I should have eased into it instead of going cold tofurkey. I should have learned a lot more before cutting all meat out of my meals. I also likely should have consulted with my doctor so I’d know what supplements I should use for backup.

I’ll likely try veganism again one day, but for now, I’ll just try to reduce the amount of meat I eat, instead while keeping a healthy balance. That should help me manage my weight much more effectively.

Nov, 30, 2017 ,Thursday
know youve slowed metabolism

How to Know if You’ve Slowed Down Your Metabolism

The metabolism is a funny thing. After all, it’s not like a specific organ that you can point to like your heart or lungs. It’s not even like a circulatory system where you can track the veins throughout your body. It’s more of a combination of processes than an actual thing that you’d be able to see in a scan.

That’s why it’s so hard to know exactly how your metabolism is performing. Still, whether your metabolism is running fast or slow plays a huge role in being able to lose or maintain your weight. I’ve had times when I’ve known I’ve made mistakes in my dieting – ahem, fad dieting – when I’ve caused my metabolism to slow down so much I’ve wondered if it has ground to a halt.

The problem is that a slow metabolism can mean slow weight loss. It can also mean that it’s easier to gain weight. What’s worse is that it’s way easier to slow down your metabolism than it is to speed it up.

Whenever I start a new eating or exercising technique, or if I find that my weight is shifting in a way I can’t really explain, I look to other signs to let me know whether my metabolism might be playing a role in what’s going on in the bigger picture. Obviously weight can go up and down for a lot of reasons, particularly on a bathroom scale that doesn’t know the difference among fat, muscle or even water weight.

Still, here are the signs I watch for that my metabolism may be sluggish at the moment. These let me know that I should be doing something to get things moving again:

• Fatigue – This doesn’t mean a little bit of sleepiness in the afternoon and grogginess at night. It means I’m tired. Really, really tired, practically all the time, every day for several days. To get over this, I try to eat more veggies and drink more water. This often makes a huge difference in boosting energy levels. The key is to resist the baked goods (my cake!!!) and sweets. When I’m really sluggish, I take the energizing supplement 3G BURN to jump-start my day. It always works wonders!

• Dry hair and skin – If you have always had dry hair and skin, that might be something that is a part of you. However, I find that when my metabolism is low, my skin and hair will suddenly seem much drier. It’s a noticeably, flaky and embarrassing difference. In these cases, I focus more on hydration, but I also try to remind myself to eat more nuts and seeds as well as fish like salmon and rainbow trout.

• Sugar cravings – For me, this is the worst symptom. I have sugar cravings at the best of times. However, when my metabolism drops, I feel like I need sweet foods to survive. I find myself on the hunt for them in my kitchen. If I know there aren’t any sweets there, I’ll still check, just in case they’ve magically appeared since the last time I looked. Eating a piece of fruit or some berries can often help to overcome that struggle. I keep my secret weapon of a frozen banana blended with pure cocoa powder for true emergencies.