The Sensible Route to Slim...

I thought this article was short and sweet and to the point!  

In the long run, repeated episodes of unhealthy weight-loss attempts are more likely to cause damage to our body and outweigh the health benefits of short-term weight loss. That doesn't mean it's better to stay at an unhealthy weight. We just have to make sure that we are losing weight in a healthy way and are able to maintain that weight loss.

It takes about a 500-calorie deficit per day to lose about 1 pound per week. If you incorporate exercise that burns an additional 500 calories per day, then you can lose 2 pounds per week. The recommendation would be to aim to lose no more than 2 pounds per week on average. "On average" takes into consideration that the initial weeks may result in greater weight loss because of the loss of retained fluids from exchanging fatty, salty foods for a healthier, more balanced diet. But overall, you should average out to about 2 pounds per week. If you are losing more than that, then you are more likely resorting to less-healthy methods of weight loss, which can hurt your metabolism and health in the long-term.

Believe it or not, people who lose weight at a slow, steady rate tend to keep the weight off longer because they are incorporating new, healthier habits instead of taking drastic measures to get the weight off. When we shift our focus from '"dieting" to "creating a healthier lifestyle," we are more likely to succeed in keeping the weight off for good.  Here are a few ways to do just that: Water:  Make it a daily priority to stay hydrated with water and to incorporate vegetables and water into every meal.  Portions do not need to be large, but by keeping these two ideas in mind, you will be most likely to become deficient in essential nutrients your body need to function.

Ultimately, it's more important that you cross the finish line and achieve a healthy, fit lifestyle you can maintain, rather than losing a lot of weight quickly, but being unable to maintain the healthy weight because you took extreme measures to lose it. We all know that extreme measures cannot be maintained long-term.

Until Monday - keep thinking veggies and protein! 

Cookout...

Just a little reminder, most experienced dieters know the basics of navigating a cookout - fruit salad, yes; potato salad, no.  But even the most diligent calorie counter can overlook a slather of mayo here, a triple squirt of ketchup there.  People think that if they just have a dab of something and eat it standing up it doesn't count.  Ha ha regrettably, that's not the case and especially during bikini season, it's better to get your fill from what's inside the bun, not what's spread on it. The good news: You can add so much flavor to your food for practically no calories.  When in doubt - you basically can't blow it with mustard! There are plenty of zero-calorie varieties to choose from, and even honey mustard, with its marginal amount of sugar, has just five calories per teaspoon.

Reverse Dumbbell Chop...

Bend your knees, rotate your torso, and hold a dumbbell in both hands outside your left thigh (a). Keeping your arms straight, swing the weight above your right shoulder as you straighten your legs (b). Reverse the movement to return to start. That's one rep. Do 10, then switch sides and repeat.

I will start these as soon as my back is better!

Is it Time Yet?....

3pm and I really do need a snack!  You should eat a snack that contains protein between 3 p.m. and 4 p.m.  I go for an apple,  a piece of low-fat cheese, or some almonds.   No matter what,  try not to miss this snack. It's important because it boosts metabolism and balances blood sugar. The lower you keep your blood sugar, the lower you keep your insulin, and insulin makes you store fat around your middle. Eating every three to four hours will keep your blood sugar even, but many people tend to go five or six hours between lunch and dinner without eating.  

You know me - I am always wondering about my next meal!

Purple Carrots...

You know carrots are good for you, but did you know that purple carrots are even better? “Purple carrots contain all of the phytochemicals found in orange carrots, and they also contain anthocyanins, which are potent antioxidants!  This sweet, crunchy snack is loaded with powerful anti-aging properties and protects against damage caused by oxidation (free radicals).  Plus - you must remember - purple is my favorite color!  I have only found these at the farmers market in the Fall and LOVE them!