Not So Secrets to Avoid Winter Weight Gain

avoid-winter-weight-gainThe majority of people will put on a little weight during the colder months sometimes out of boredom or because of impulse. The more organized you are with meals the less likely you will be to put on weight. The best way to be organized is to plan ahead. One way to avoid impulsive meals is to use recipes that are healthy and cook up lots of meals and freeze them.

You should cook from home at least 85-90 % of the time so that you can control what goes into your recipe. This is the one of the most beneficial ways to keep weight management easy, when you hand control over to someone else, such as a restaurant or fast food, then you don’t have the ability to eat healthy or choose what ingredients are used in your food. When cooking at home you also have the ability to cook extra so that you will have something healthy to eat at work as well. Get creative and find recipes that not only are healthy but are also different.

You can also substitute things like soup instead salad. It’s nice to have something warm during those colder months and you can fill yourself up with actual calories in order to keep hunger at bay. You can cook healthy vegetable soup and put them in containers to freeze for use with other meals or for lunches. You can add things like barley and bok choy for an added hearty taste and a quick meal. Again get creative, experiment a little by trying clear broth, lentil or vegetable. Don’t want to eat to warm up try a little herbal tea instead.

Colder weather also makes us form bad habits not just with food but also with exercise. No one wants to go out in the cold, snow or rainy weather but in order to help with weight management it is best to stay with moderate activity on a daily basis with a day off each week. It also helps to change up your workouts daily – don’t work out the same part of the body each day. There are ways to exercise at home without going out into the cold, get a yoga or workout video, get a jump rope and a place you can use it in the house, a bar for pull-ups, a workout station with a bench or a treadmill or other equipment that is similar. If you don’t mind going out in the cold but don’t want to run in, invest in a gym membership only if you’re to use it!

If you are planning on going out to a restaurant with friends or coworkers then plan ahead for the meal. Look into the restaurant’s menu and see what meals they offer and if they offer a healthy choices. If you are a meat eater, you may select grilled fish, or lean steak or broiled/boiled chicken and don’t get any potatoes, try to substitute potatoes with vegetables or brown rice. Drink water instead of diet pop or beer, it will help to fill you up. The biggest deal is to remember portion control as sometimes restaurants increase you portion sizes.

Are you in need of creating a healthier lifestyle? Do you need to find out more information about nutrition and healthy choices? Do you want more information about fitness? If so, contact me today, I can help!

Click here to visit my website and learn more information in the health lounge. Follow my blog and get caught up whenever a new one comes out. Follow me on Facebook, Twitter and LinkedIn.

Mavis Kelley, CHHC, AADP is a Certified Integrative Health and Wellness Life Coach specializing in nutrition, health, well-being, fitness and lifestyle design. For more information or to schedule a breakthrough session, please contact her at: Mavis@nspirehealthyliving.net or visit her website at: http://NspireHealthyLiving.com.

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12 Ways To Help Incorporate Exercise Into Your New Lifestyle Part 2

exerciseA New Year, a new you is usually what we like to think happens. You create New Year resolutions so that you lose weight, get in shape, exercise more, start a new career, or maybe buy a new home. Everyone wants to strive for something better or to be happier, what one do not count on is the fact that it is usually hard to do it alone or without a plan of some kind. That is why most of people fail when it comes to their resolutions. When it comes to being healthier, getting in shape, or losing weight – exercise is a big part of these resolutions.

No matter what your resolutions are they must be taken in small steps in order to have a lasting or permanent change because let’s face it nothing gets reinvented overnight.

Here are 6 ways to incorporate exercise into your lifestyle:

1. Exercise as a group – when you join others in exercising you get to spend time with friends as well as the benefits of exercise. Not only does exercise give you a way to have a good time with friends, family and colleagues but it also gives you an accountability partner.

2. Exercise will boost your well-being – exercise is not only a way to a longer life or disease prevention but it also attributes to your well-being. Exercise helps with many short-term things such as stress, energy levels, productivity, outlook, better sleep and feeling happier. Think in short-term goals more often than long-term as you will see the exercise gives you an immediate benefit.

3. The future – have you worked out in the past and just stopped and are now feeling guilty over it? Don’t! Only look to the future and what you can do about creating a clear plan for the future and then commit to it.

4. Avoid the stop, start, stop – it’s common to be “gung ho” about starting up your exercise regime and then stop and lose focus due to the craziness of life; of course, doing this only sets you up for a never ending cycle and no progress. Again this is why I speak about small steps or changes; Rome wasn’t built in a day. Start out small and find your favorite exercises that make you want to exercise every day.

5. Remember why you do it – it’s so easy to lose sight of the big picture and of what your motivation was to start exercising in the first place, which is why you must remind yourself daily to keep your motivation and your focus sharp.

6. Stretch – stretching is something to help after your workouts to keep the tension in your muscles relaxed. Stretching will help to cut down on muscle injuries and sore muscles the next day plus it is a relaxing way to end a hard workout.
So be sure to take time out for you and find a way to put exercise into your life one small step at a time.

If you need help finding a plan that best suits your lifestyle or would like help in discovering the right plan for yourself, contact me I can help! Please leave me a comment as well.

If you missed the first part to this blog you can read it here. Please visit my website for more information on getting healthy at http://www.nspirehealthyliving.com.

Mavis Kelley, CHHC, AADP is a Certified Integrative Health and Wellness Life Coach specializing in nutrition, health, well-being, fitness and lifestyle design. For more information or to schedule a breakthrough session, please contact her at: Mavis@nspirehealthyliving.net or visit her website at: http://NspireHealthyLiving.com.

12 Ways To Incorporate Exercise Into Your Lifestyle Part 1

exerciseA New Year, a new you is usually what we like to think happens. You create New Year resolutions to lose weight, get in shape, exercise more, start a new career, or maybe buy a new home. Everyone wants to strive for something better or to be happier, what one does not count on is the fact that it is usually hard to do it alone or without a plan of some kind. That is why most people fail when it comes to their resolutions. When it comes to being healthier, getting in shape or losing weight – exercise is a big part of these resolutions.

No matter what your resolutions are they must be taken in small steps in order to have a lasting or permanent change because let’s face it nothing gets reinvented overnight.

Here are the first 6 of 12 ways to incorporate exercise into your lifestyle:

1. Create a mindset to move more – if you sit for long periods of time, try to get up for 10 minutes every hour and walk, start taking the stairs, walk around your workplace, stretch in your chair, park away from a store an entrance to your designated location, stand while on the phone, and if you watch TV this time can also be used by stretching or using a resistant bands at the same time.

2. Commit to your activity – commit to being active regularly. Schedule exercise like you would appointments on your calendar, even if it is only 15 minutes. Take a short walk after dinner and build up to a power walk from there; take exercise or fitness classes, swim, or even sign up for dance classes. Whatever you choose to do remember to start out small and build every day from there.

3. Find a favorite – if you do not enjoy it, you will not continue to do it. Try different forms of exercise and in different settings in order to find the right type of exercise for you. Maybe you would enjoy a spin class, aerobics, a simple exercise video in the privacy of your own home, swimming or dancing, or with an exercise buddy in the fitness room of your employment. Find the one thing that you enjoy doing that gives you energy, clear focus and concentration.

4. Don’t focus on the numbers – if you focus on weight loss then you may become discouraged if you do not see the results quick enough. Concentrate more on how good your body feels as you become stronger and healthier; and the emotional level that exercising has given you.

5. Cardio is not the only exercise – doing just cardio isn’t the way to go there should be some strength training involved as well. It helps to retain muscles as you age and an effective metabolism. Divide strength training up throughout the week focusing on one muscle group a day.

6. You should always come first – stress can take focus away from caring for yourself but if you neglect yourself you may create more problems than you solve. You aren’t going to be able to take care of anyone else if you don’t take care of yourself first. Make sure to take 15 minutes out for yourself each day no matter what.

So be sure to take time out for you and find a way to put exercise into your life one small step at a time.

If you need help finding a plan that best suits your lifestyle or would like help in discovering the what works best for you, contact me for your personalized plan. Please leave me a comment as well.

Come back tomorrow for the next part of this blog, the last 6 ways to incorporate exercise into your lifestyle. Please visit my website for more information on getting healthy at http://www.nspirehealthyliving.com.

Mavis Kelley, CHHC, AADP is a Certified Integrative Health and Wellness Life Coach specializing in nutrition, health, well-being, and lifestyle design. For more information or to schedule a breakthrough session, please contact her at: Mavis@nspirehealthyliving.net or visit her website at: http://NspireHealthyLiving.com.

Are You Looking For A Change? Schedule Your Breakthrough Session Today

logo-questionnaire1Are You Really Sick and Tired? Do you need help in finding that new you?

TODAY I am offering my help in a 30 minute “New Year Breakthrough” session – opened to just 10 spots.

Well, today is the day for you to take advantage of it.

Simply claiming one of the spots is simple, but you need to act because I usually get pretty busy with my other programs that will soon be released.

Remember, in the “Breakthrough” session, I’ll walk you through:
-Discovering what is keeping you stuck!
-Creating a clear plan and steps to move forward!
-And we’ll decide on the one step you can take right NOW!

So, if you’re ready to stop struggling and start living a more healthy life, then I urge you to apply for one of these 10 “New Year Breakthrough” sessions with me now. Again, like you and I know, people are tired and want to do something about, especially NOW!

So, either comment below or send me an email now and answer the simple questions below:
IMPORTANT TO NOTE: You must answer ALL the questions to be eligible for this “New Year Breakthrough” session.
1) What is your name and tell me a little bit about your _________________(concern) and what do you want instead?
2) When it comes to __________________what are your biggest challenges?
3) On a scale of 1-10 (10 being the highest), how important is it to you to get these solved…and tell me why?
4) What do you think the #1 obstacle that’s kept you from solving these challenges?
5) What have you tried in the past that did not work for you?
6) Where would you like your _______________________to be in 6 months? 12 months? (Be realistic now, but do stretch yourself a little).
7) What is your phone number and e-mail address? I’ll have my assistant Tina contact you soon to let you know if you were accepted for one of these 10 exclusive spots.

So please email me at Mavis@nspirehealthyliving.net today with the answers to all of the questions above so that we may schedule your free breakthrough session today.

Remember, there are only 10 spots available and you must apply by Wednesday, January 14 to be considered.

So, for the New Year you can get some needed help! Send me an email today!

Mavis Kelley, CHHC, AADP is a Certified Integrative Health and Wellness Life Coach specializing in nutrition, health, well-being, fitness and lifestyle design. For more information or to schedule a breakthrough session, please contact her at: Mavis@nspirehealthyliving.net or visit her website at: http://NspireHealthyLiving.com.

10 Tips on Building a Healthy Meal

nutriplateHealthy meals are more vegetables and fruit with smaller portions of protein and grains. You must adjust your portions accordingly on your plate to get what you need without too many calories. Think about a split plate in thirds, it usually has one bigger section and two smaller sections – the larger portion of the plate should be where your fruit or vegetable goes and the smaller ones are for your proteins and grains.

Here are 10 tips to building a healthy meal:

1. Make half your plate vegetables and fruits – vegetables are full of nutrients and may help to promote good health. Choose red, orange, and dark green vegetables such as tomatoes, sweet potatoes, and broccoli.

2. Add lean protein – choose protein foods such as lean beef and pork, chicken, turkey, beans, or tofu. Twice a week make seafood the protein on your plate.

3. Include whole grains – aim to make at least half your grains whole grains. Look for “100% whole grain” or “100% whole wheat” on the food label. Whole grains provide more nutrients, like fiber.

4. Don’t forget the dairy – pair your meal with a cup of fat-free or low-fat milk. They provide the same amount of calcium and other essential nutrients as whole milk without the fats and calories. You can substitute milk for soymilk as your beverage or add a fat-free or low-fat yogurt with your meal.

5. Avoid extra fat – using heavy gravies or sauces will add fat and calories to otherwise healthy choices. Steamed broccoli is great but avoid topping it off with cheese sauce instead use something like a small sprinkling of low-fat parmesan cheese or a squeeze of lemon.

6. Take your time – savor your food. Eat slowly, enjoy the taste and textures and pay attention to how you feel. Be mindful. Eating quickly may cause you to eat too much or have a stomachache or heartburn.

7. Use a smaller plate – use a smaller plate at meals to help with portion control. That way you can finish your entire plate and feel satisfied without overeating.

8. Take control of your food – eat at home more often so you know exactly what you are eating. If you eat out, check and compare the nutrition information. Choose healthier options such as baked instead of fried.

9. Try new foods – keep it interesting by picking out new foods you’ve never tried before like mango, lentils or kale. You may find a new favorite. Trade fun and tasty recipes with friends and find them online.

10. Satisfy your sweet tooth in a healthy way – indulge in a naturally sweet dessert dish – FRUIT!! Serve a fresh fruit cocktail or a fruit parfait made with yogurt. For a hot dessert, bake apples and top with cinnamon.

I hope these 10 tips help to building a healthy meal – by utilizing smaller portions and the right type of foods – you should be on your way to a lower calorie intake on a daily basis and weight management.

Do you need help with your healthy lifestyle design? Do you need more information about nutrition? If so, contact me today I can help!

Visit my website to learn more about healthy foods here. Catch up on all of my other articles on my blog here.

Mavis Kelley, CHHC, AADP is a Certified Integrative Health and Wellness Life Coach specializing in nutrition, health, well-being, fitness and lifestyle design. For more information or to schedule a breakthrough session, please contact her at: Mavis@nspirehealthyliving.net or visit her website at: http://NspireHealthyLiving.com.

10 Tips to Eating Healthy on a Budget

Grocery-shopping-on-a-budgetAre you always trying to find a way to eat healthy on a budget? Do you need to learn how to stretch your food dollars each week? There are always things that can be done when working with a food budget it’s just about knowing how to get to the end result of savings each and every time you shop. There are, of course, 3 main steps to help you get there each time: plan, appropriate prices and meal preparation such as preparing once and eating three times. Prepare your list ahead of time you shop and try not to deviate from it.

Here are 10 tips to keep you eating healthy even on a budget:

1. Plan, plan, plan! – before you head to the grocery store and/or health food store plan your meals for the week. Include meals like stews, casseroles, or stir-fries to help stretch the expensive items into more portions. Check to see what foods you already have and make a list to buy the ones you need.

2. Get the best price – check your local newspapers, online and at the store for sales and coupons. Ask about a loyalty or reward card for extra savings at the stores you shop in. Look for specials or sales on items that you have listed.

3. Compare and contrast – locate the unit price on the shelf directly below the product and use it to compare different brands and different sizes of the same brand to determine which one is more economical.

4. Buy in bulk – it is almost always cheaper to buy foods in bulk. Smart choices are family packs of items that can be frozen and used at a later date. Remember to make sure you have the freezer space for bulk frozen foods.

5. Buy in season – buying fruits and vegetables in season can lower the cost and adds the freshness. If you aren’t going to use them right away, buy some that still need time to ripen.

6. Convenience costs… go back to the basics – convenience foods like frozen dinners, pre-cut vegetables, instant rice, instant oatmeal, or grits will cost you more than if you make it from scratch and should not be on your list. Always select fresh! Schedule the time to prepare your own foods and save money.

7. Easy on your wallet – certain foods are typically low-cost options all year round. Try beans which are less expensive and provide lots of protein, carrots, greens or sweet potatoes and fruit such as apples or bananas are also good to select.

8. Cook once and eat all week – prepare a large batch of favorite recipes on your day off. Freeze in individual containers. Use them throughout the week and you will not have to spend money on take-out meals.

9. Get your creative juices flowing – spice up your leftovers by using them in new ways. Try leftover vegetable stir-fry, quinoa with vegetables such as mushrooms or your can top your garden salads with colorful raw vegetables. Remember throwing away food is throwing away money.

10. Eating out – restaurants are expensive so if you must go save money by getting the early bird special or going out for lunch instead of dinner or look for “2 for 1” deals. Stick to water instead of ordering other beverages which will add to the bill.

Are you looking for help in finding the right lifestyle design for you? If so, contact me today I can help!

Visit my website to learn more about nutrition here. Read more of my articles here at my blog.

Mavis Kelley, CHHC, AADP is a Certified Integrative Health and Wellness Life Coach specializing in nutrition, health, well-being, fitness and lifestyle design. For more information or to schedule a breakthrough session, please contact her at: Mavis@nspirehealthyliving.net or visit her website at: http://NspireHealthyLiving.com.

10 Tips to Choosing The Controversial Fat-Free or Low-Fat Dairy Foods You Decide!

milkyogurtcheeseThe dairy topic always sparks this controversial subject. Dairy consists of milk, yogurt, cheese, fortified soymilk, non-organic, organic, processed, raw, grain, soy fed, and grass fed. However, dairy provides our bodies with nutrients such as calcium, vitamin D, potassium, protein and others for good healthy throughout our life. Choices should be low-fat or fat-free in order to cut calories and saturated fat. Older children, teens, and adults need 3 cups a day while children 4-8 years old need 2 ½ cups, and children 2-3 years old need 2 cups. Are you wondering what counts as a cup? My research states that 1 cup of milk or yogurt, 1 ½ ounces of natural cheese or 2 ounces of processed cheese. However, when consuming dairy this be mindful of where and what type of dairy you consume simply because of the controversy.

Here are 10 tips to eating and drinking fat-free or low-fat dairy foods:

1. Skim the fat – drink fat-free or low-fat milk. If you currently drink whole milk, gradually switch to lower fat versions which will cut calories but not reduce any other essential nutrients. You can also choose to make your own milk simply be blending raw almonds in a food processor and adding fresh dates as your sweetener.

2. Boost potassium and vitamin D and cut sodium – choose fat-free or low-fat milk or yogurt more often than cheese. Milk and yogurt have more potassium and less sodium than most cheeses. Almost all milk and many yogurts are fortified with vitamin D.

3. Top off your meals – use fat-free or low-fat milk on cereal and oatmeal. Top fruit salads and sweet potatoes with low-fat yogurt instead of higher fat toppings such as sour cream.

4. If you must, choose a dairy with less fat – many cheeses are high in saturated fat so look for reduced-fat or low-fat on the label.

5. What about cream cheese? – regular cream cheese, cream, and butter are not part of the dairy food group. They are high in saturated fat and have little or no calcium. If you must, there are also alternatives to these as well. Almond butter is an all-time favorite!

6. Ingredient switches – when recipes such as dips call for sour cream substitute plain yogurt. Use home make almond milk instead of cream, and try ricotta cheese as a substitute for cream cheese.

7. Choose sweet dairy foods with care – flavored milks, fruit yogurts, frozen yogurt, and puddings can contain a lot of added sugars. So, stay away from these altogether! These are empty calories that are not needed and does not contain any of the essential nutrients.

8. Caffeinating – if you are drinking coffee make sure to use fat-free or low-fat milk or a coffee alternative such as Teeccino Herbal and it’s caffeine free too.

9. Can’t drink milk – if you are lactose intolerant try lactose-free milk, drink smaller amounts of milk at a time or try soymilk. Check the nutrition facts label to be sure your soymilk has 300 mg of calcium.

10. Take care of yourself and your family – parents who consume alternatives to dairy foods show their kids that it is important. Dairy alternatives are especially important to build the growing bones of kids and teens. If you must, routinely include low-fat or fat-free dairy foods with meals and snacks.

Do you need help setting up a healthier lifestyle design to include nutrition? If so, contact me today.

Check out all of past articles here. Visit my website to learn more about nutrition here.

Mavis Kelley, CHHC, AADP is a Certified Integrative Health and Wellness Life Coach specializing in nutrition, health, well-being, fitness and lifestyle design. For more information or to schedule a breakthrough session, please contact her at: Mavis@nspirehealthyliving.net or visit her website at: http://NspireHealthyLiving.com.