It’s all about balance...

A few weeks ago I was at a party with people I hadn’t seen in awhile and it was fascinating to hear every ones different versions and views on how they are going about their personal “healthy” way of life!  If it takes a nutritionist, a trainer or going vegan I am not going to knock it! I am a firm believer in whatever works for you - go for it!  BUT - stick to it!  I know people don’t necessarily see my way as the right way, but it works for me!  It took me years to finally figure out that pasta, any kind of pasta, even whole wheat pasta just packs on the pound for me!  I have learned to do without it and I truly do not miss it!  I really don't feel like I am denying myself anything.  Right now I am still struggling a little bit with the post Holiday and birthday binge!  ALMOST back to my "happy" weight.  And yes - it is taking a lot longer than I anticipated.  I know eventually I will be able to indulge in my some of my favorite foods again and of course on a limited basis and as a special treat or a special occasion!  But for now - I feel the need to really focus!

Balanced eating means taking in the amount of nutrients your body needs for optimal functioning, when your body needs it, and no more. Simple to understand, hard to do! Every person requires different levels of nutrient intake, and your age, activity level, whether you're a man or woman, and your current weight all play a role in what your plate should look like. For me cutting out the fats, sugars and carbs, eating a lot of vegetable, proteins and fruits and sticking to a good exercise plan is what makes me feel great!  Stay balanced, stay focused and stick to your plan!

Until Monday - keep thinking veggies and protein! 

QUIZ...

A two-tablespoon serving of peanut butter is roughly equal to:

A - a pair of dice

B - a ping-pong ball

C - your pinky finger

The answer is - B - a ping-pong ball!  Although peanut butter packs a wallop of fat (16 grams) and calories (190), at least it provides nutrient-rich calories and half the fat is nutritious mono fats.  So don’t necessarily avoid it, but do keep that ping-pong ball visual in mind when making your next PB&J, or when tempted to just dig in with a spoon!  OK - I prefer almond butter and an AB&J on protein bread is my emergency go-to, especially f I am not sure when or where my next meal might be, best example - traveling!

Stepping out of your comfort zone...

When your body grows accustomed to performing the same exercise over and over, it starts to get better at it.  The result - each move requires less effort, so you burn fewer calories.

You can fix it by stepping out of your comfort zone and trying new routines.   A great start to ramp up your cardio try doing interval training, (short bursts of high-speed effort).  This got me through the winter months on my treadmill with the added benefit an picking up my pace!  I am really motivated now to take off some time this year on my Soldier Field 10 miler race!  Also, adding the bosu ball to my strength training has made some significant changes in my overall core strength!  New activities sizzle more calories by activating different muscle groups!  Mixing it up, trying new routines will keep you motivated to keep working out and moving towards a healthier you!

Not to put a label on it...

I know I get confused sometimes with food labels, so don't let food labels fool you. Many fat-free foods are actually loaded with sugar.  And too much sugar is often the real reason people gain weight. More importantly, your brain doesn't work as well when you eat a lot of sugar. Candy, cookies and soda aren't the only culprits. Sugar is in virtually every food you eat - breads, crackers, pretzels, chips—that's sugar.  Don’t forget about all the other nutrition ignition; serving size, calories, saturated and trans fats. cholesterol, fiber and sodium!  I am getting so much better at reading labels and comparing labels it’s becoming second nature to me!  It kind of goes hand in hand with “don’t judge a book by it’s cover’!  READ IT!

Gluten-Free...

I sympathize with the people that have celiac disease and really need to be on a gluten-free diet.  I’m just not sure I am sold on the idea of going gluten-free to be on a “diet”!

I am delighted that the food industry has made the “gluten-free” awareness available on so many products as well as going out to eat! I have seen special “gluten free” sections on just about every menu! At the same time, gluten has become a huge business. Sales of gluten-free products grew about 30 percent a year from 2006 to 2010, and will hit $3.9 billion by next year, according to the market research companies. Supermarket shelves are filled with gluten-free breads, soups, and cake mixes—even gluten-free ketchup and soy sauce. According to market research firms  10 percent of new foods launched in 2010 featured a "gluten-free" claim, up from only 2 percent 5 years earlier.

You don't need to go gluten-free to avoid refined processed carbs! Ironically, the boom in gluten-free products isn't necessarily helpful to those looking to lose weight. You can buy gluten-free versions of practically every type of wheat-based food— pizza, pasta, cookies, you name it. But here's the catch: Healthy-sounding gluten-free items often contain just as many calories as the originals. People might overindulge in gluten-free options because they seem like "safe" foods. People see 'gluten- free' and think they can down an entire box of gluten-free cookies with no repercussions. So even if you stick to a gluten-free diet, it can actually lead to weight gain.