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10 Dieting Fibs That Make You Fat
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Diet and Nutrition
"Hips Don't Lie. Here's 10 Food Fibs That Make You Fat. When Pinocchio lied, his nose grew. When you lie to yourself about your diet, it won't be your nose growing.
1) I deserve it
This is a classic example of self-sabotage. Exactly what do you deserve? Blown progress? Thicker thighs? Self-medicating with food is a learned behavior, which invariably leaves us feeling miserable. Instead, establish a food-free reward system such as indulging in a good workout, or new pair of running socks. Work on progressively altering the feeling that food soothes. The numbing effect is fleeting at best but the consequences sadly linger.
2) I've saved calories from skipping breakfast.
Not so. In fact, nothing could be further from the truth. Skipping breakfast lowers your metabolism meaning that the next meal you eat (famished) is far more likely to be stored as saddle bags. Skipping a healthy breakfast doesn't give you free license to gorge on chips and dip before lunch. Some appetizers run 1500+ calories. Eat regularly and consistently to keep your blood sugar level and temper temptation.
3) It's free! Hardly.
The 500+ calorie free bagel at the office costs you $80 with your trainer just to get back to square one. Furthermore when food is free we settle for sub-par standards. Stale? Picked over? Bring it on! Ask yourself if you'd shell out the money to eat the item. While you're at it - pop $1 in a jar each time you skip free food. At the end of the month treat yourself to a healthy reward.
4) It would be rude to refuse
Never have two issues been as frequently confused as food and love. When a co-worker, mother or friend offers us food, we feel compelled to accept even when we're not hungry. If this situation occurs frequently make your case clear: rather than repeatedly turning down food state your intention once, firmly and politely and ask for your efforts to be supported. In circumstances which require a little more finesse, graciously accept while insisting you're already full and are only having a bite because "it looks divine". If you announce your intention, you're less likely to then polish off of the entire slice of pie.
5) It's not the same without [popcorn, hotdog..]
If an event requires food to distract you, go home. It can't be that entertaining. Our behavior at the movies is quasi-Pavlovian. So use this to your advantage: create a new habit, and work on making it stick. Bring your own air popped popcorn to the movies or better yet, take pride in proving yourself you can survive two hours (gasp!) without food. Once you've established a new habit, you can draw upon that behavior the next time and repeat it until it becomes the new you.
6) Supersize and save!
$1 extra for a vat of coke and side of chips... why not? Because your goal isn't to load up on as much food as possible, that's why. Food isn't scarce. If you pay full price for half the portion, enjoy the fact that you're treating yourself right. Pay more for l"... read entire tip
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food, healthy living
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created by
MsFranklin
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saved on 4/27/2008
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1
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16.4
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100 %
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Traditional Whole Foods vs. Supplements
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Diet and Nutrition
"When was the last time your body received real nutrition from eating whole foods for an entire day, week, or month?
If you are like most people, you would have to honestly say it's been a while. Then there are some of you thinking, "Since I use supplements, my body receives all the nutrition it needs." So people come to the belief that they can eat anything and still function optimally. They tuck the concept, you are what you eat, way back into their brains because nothing will ever happen to them. You have your vitamins, right? People then get in the habit of eating pizza in front of the TV instead of preparing healthy meals while consciously enjoying the pleasure of their food. For a person on a pizza type of lifestyle, can a supplement be the right choice for their health? Or is it best to be nursed on more whole nutritious food? For a select few this question is a no brainer. They are clear in where they stand. But for many this is a true daily tug of war. You might be asking yourself, how can I have a healthy lifestyle with ease in this fast paced world?
When a client first comes to see me they are typically taking a box filled with vitamins because they believe the more they take the higher on the healthy scale they are and it's easier for them than eating good food. They are surprised and delighted once they discover that nutritionally filled food is a simple and straightforward choice in their busy lives. Traditional organic food has been around for thousands of years in every culture so why mess with natural science?
What do you get when you eat traditional organic (environmentally friendly) food? Food that comes from fertile soil (nutrient filled!) instead of depleted soil, and animals on the pasture instead of confinement. Good food begins with plants and animals raised in healthy ways on mineral-rich soil; and with meat, eggs, milk products, fish, grains, legumes, fruits, and vegetables so that vitamins and minerals in the foods are preserved or enhanced.
Food, particularly unprocessed organic grown, meets the nutrient needs for anyone and it contains other valuable substances that is not present in supplements. I'm not saying there aren't any helpful supplements out there. There certainly are. What is becoming more apparent, however, is supplements will not help much if one does not first address the necessary basics of health and healing.
This fact has never really been questioned or argued. Everyone agrees raw honey is better for you than white sugar or that brown rice is better for you than white rice. Also, meditation and a visit to the spa supports a person's well-being more than happy hour with colleagues. Why should it be any different for supplements?
Calcium is a perfect example to find on the shelves of your local health food store. How does a nutrient dense cheese outweigh a calcium tablet?
When an individual takes a single calcium tablet then it isn't digested properly in the body. Why? Beca"... read entire tip
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food, supplements
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created by
MsFranklin
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saved on 4/27/2008
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2
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12.6
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100 %
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Using Foam Roller for Sore Muscles
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General/Other
"I just used my foam roller this morning and thought I would post about it. Without it, I wouldn’t be functional some days. It really helps to relieve muscle soreness in my hamstrings, quads, glutes and lower back.
Foam rollers come in all shapes and sizes. The one I have is 3ft long and 6 inches in diameter and is a fully round, not a half one, which I don’t feel could do as much good.
What is a foam roller used for? Its kind of like getting a deep tissue massage, but with out the cost of massage therapist and YOU can control how deep you want the massage to go. the foam roller is also more than a massage. It helps to loosen tight body knots in your muscles and tendons. It helps to ensure proper muscle quality.
Here are some foam rolling tips for you:
* Foam rolling is pretty simple to learn and with some practice, you can set up a routine for your whole body within a short period of time. I tend to do my entire body in about 15 min.
* You place the roller between your muscle and the floor and use your bodyweight to gently and slowly roll for the entire length of your muscle. I tend to focus on my lower body more, because thats where I tend to have more sore muscles and also I read its good for the cellulite.
* When you reach a painful spot, stop rolling and use your body weight to press down. Hold that spot until the pain goes away. If the pain does not seem to go away, don’t worry, just continue rolling and hit all of your “spots”.
* Eventually, through practice and repetition, you will start to find relief. Remember, these painful areas are around because of years of bad habits, injuries, and other traumas so they wont go away entirely overnight.
* Start off slow…eventually it will be come a part of your exercise routine and you find relief and start feeling better all over!"
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foam rolling, sore muscles
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created by
fitnessgrl
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saved on 3/17/2008
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3
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63
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100 %
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Go With the Ebb and Flow
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Endurance
"Personally, I like to go with the flow, since I'm pretty easy going in the first place. But I recently recognized that I also go with the ebb... Recognizing your ebb and flow during an endurance activity is important, but the key to unlock that potential is what you do once you recognize it.
You can think of your ebb and flow as a cycle, just like the cycle of the tides. Sometimes the tide is low and weak and sometimes the tide is high and strong. As you participate in an endurance activity, if you can recognize your ebbs and flows and adapt to them, then I believe you can get one step closer to putting in your best performance.
I'll use a simple example to illustrate: running on flat ground (neutral), uphill (the ebb), and downhill (the flow). Obviously, when you are running uphill, it will take more effort to cover the same distance in the same time as on flat ground. Conversely, when you are running downhill, it will take less effort to cover the same distance in the same time as on flat ground. That example is too obvious, right?
Now let's forget about the terrain causing obvious ebbs and flows, and focus on our internal ebb and flow. You should recognize the times during your run when you feel like you're running with ankle weights on. Alternately, you should recognize the times where you feel like you are effortlessly gliding along like a gazelle (ok, I don't ever feel like that, but you get the point :) When you are in tune enough to recognize it, you can adapt your effort level to take advantage. When you are in ebb, focus on maintaining; worst-case, go to your recovery pace and wait for the flow. Once the flow kicks in (aka second wind), take advantage of it and step up the effort. Keep the extra effort up until you start to ebb again. The reason I don't call it a second wind is that I believe this cycle may happen several times during one activity.
I'm not talking about intervals here. The ebb and flow I'm describing result in very subtle changes in your pace, but enough change to the pace so that your performance overall will be better than if you were just pacing yourself the entire way.
So get out there and go with the ebb.... and flow!"
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ebb, flow, pace, intervals
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created by
plucky
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saved on 3/14/2008
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5
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25.2
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100 %
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10 Tips for A Healthier Soul
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General/Other
"1. Hungry after a meal?
Drink water. This will fill up your stomach and alleviate your hungry pangs. This I have found the most useful. After supper, approximately 2 hours before bedtime I start to get snack-ish. By drinking a glass of water I trick myself into thinking I am not hungry. Then, by the time my body realizes, I am fast asleep.
2. Replace the sodas/pops with water.
This will cut down the calorie intake drastically. Bored of water? I know I am…try sugar-free flavored powder.
3. Stop eating 2 hours before bed.
If you have to eat something, have something light, or a meal supplement. Going to bed after having a huge meal is taxing on your digestive system. By not eating before bed you will get a better sleep and the calories won’t be directly stored instead of burned off immediately.
4. Eat 5 small meals a day.
This will keep your metabolism going and help to curb your hunger. Calorie burning will be easy if your metabolism is always idling.
5. Add protein into your meals.
As many sites state, they are better for you than carbs and fats and are good for helping repair your body after exercises, which you will hopefully coupling with your new diet.
6. Leave food on your plate.
This will short circuit the instinct to eat everything in sight. Stocking up on calories use to be beneficial to our survival since many days may have passed without any food. Since our society is now over flowing with food, this instinct to eat all is mal-adaptive.
7. Get stressed and look for chocolate?
Instead, deal with stress through cardio or through yoga or mediation. You will feel great afterwards.
8. Stock your house with healthy snacks.
I know when I am about to watch a movie I look for the candy, soda and popcorn immediately. Replace this with fruits or vegetables. Try the reduced calories popcorn. Cut out the soda. Trust me, it might be hard at first but it is doable.
9. Limit alcohol.
I freaked out when I saw how many calories were in a glass of wine or a bottle of beer. You may not think it, but alcohol is huge for calorie intake.
10. Hate to say it, exercise.
It takes about three weeks to make a habit. Start slow, about 10 minutes of running on a treadmill a day or something similar. I started in January, doing approximately 5 minutes on an elliptical bike, 2 days a week. I am now doing 30 minutes on weekends and 20 minutes during the week. If you want to lose weight you need to burn the calories."
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healthy living, life tips
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created by
MsFranklin
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saved on 2/18/2008
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2
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19.9
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100 %
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Change your workout routine periodically
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Strength Training
"The body has the ability to quickly adapt to any routine so often times a plateau is reached and progress stops.
To bypass a plateau or avoid one, you should switch your workout style every 6-8 weeks by:
1. Changing your daily split
2. Change the exercises performed
3. Tweak rep ranges, rest time and weight to increase intensity
4. Doing all of the above"
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workout routine
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created by
trifm
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saved on 1/31/2008
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5
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26.1
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100 %
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