Tag Archives: drink water

9 Ways to Burn More Calories

burn-300-caloriesLike most Americans, I am always searching for quick and easy ways to boost my metabolism. Is there really anything we can do to increase the number of calories our bodies burn each day?

The simple answer: yes and no. There is no magic trick to burning calories. Your age, gender and genetics play a role in your metabolism. You may inherit a speedy metabolism. Men tend to burn calories more easily than women. And, for most of us, metabolism slows steadily after the age of 40.

So, what can you do? The best way to burn calories is the old fashioned way: by moving more.

However, research suggests that there may be other ways to amp up your metabolism. Here are 9 ways to burn more calories:

Get Active
Energy is burned when you move. From making your bed in the morning to lifting your arm to push the remote control at night, you are burning calories. Simple daily activity can account for 30% of the calories you burn each day. So, get moving! The more active you are each day, the better.

Build Muscle
While you can burn calories when you’re doing nothing, the resting metabolic rate is higher in people with more muscle. For every pound of muscle you put on, your body uses about 50 extra calories a day. Training with weights 3 times a week for just 20 minutes is enough to build muscle.

Add Protein
Your body can burn more calories when digesting protein than it does eating fat or carbohydrates. To create a balanced diet, replace some carbs with lean, protein-rich foods. Good sources of protein include lean meats, such as beef, turkey, fish and white meat chicken. You can also add protein to your diet with nuts, beans, eggs, tofu and low-fat dairy products.

Snack smart
Eating more frequently can help you lose weight. When you eat 3 large meals a day with several hours between them, your metabolism slows down in between. Having smaller meals or snacks every 3 or 4 hours can help keep your metabolism going at a steady pace throughout the day. In addition, small snacks help you eat less at mealtimes.

Hydrate
We know that water is good for our health. Your body also needs water to process calories. If you become even mildly dehydrated, your metabolism may slow down. In studies, adults who drink 8 or more glasses of water burned more calories than those who drank four glasses.

Spice it up
Spicy foods have natural chemicals that can rev up your metabolism. Eat foods spiced up with chopped red or green chili pepper, order Thai food or spice up pasta dishes, chili and stews with red pepper flakes. Spicy foods can spike up your metabolism by 23 percent.

Drink coffee
Caffeine is a stimulant and can help you burn more calories. In moderation, one of coffee’s benefits may be a short-term rise in your metabolic rate. Caffeine can also help you feel less tired and increase your endurance while exercising or give you the motivation to get moving!

Sip tea
Green and black tea may have calorie-burning effects beyond the caffeine they contain. Green tea contains catechins – substances that rev up your metabolism for a couple of hours. Drinking tea at meals may have another fat-fighting benefit. Tea extract may interfere with the body’s absorption of carbohydrates when eaten in the same meal.

Get fidgety
Fidgeting qualifies as movement and can help you burn more calories. What counts as fidgeting? Anything that keeps you moving! You can tap your feet, swing your legs, drum your fingers, pace, wriggle, stand up and stretch, move your head from side to side, or clench and release your muscles.

It’s easy to work these tips for burning calories into your daily routine. And, if you do nothing else, get moving! Make it a point every day to find more ways to be physically active.

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9 Ways to Get the Health Benefits of Fiber

bread-1426350-mThe average American is not eating enough fiber. In fact, most of us get less than half of the recommended allowance of approximately 25 to 35 grams of fiber we need every day.

What is fiber? Fiber is an indigestible carbohydrate found in plant foods, such as fruits, vegetables and grain products. Your body cannot digest fiber, and it passes through your body largely intact.

Why are most of us lacking in fiber? We eat far too many highly processed foods. The refining process takes out the natural fiber found in plants. We also consume a large amount of animal products, which all contain zero fiber.

These foods make up a large part of our diets and are poor sources of fiber:

  • Refined grains – commonly in most bread, pizza dough, crackers, dry cereal and pasta
  • Sugars – found in soda, baked goods, candy and other processed goods
  • Animal products – includes meat, chicken, fish, milk, cheese and butter
  • Oils – in the form of salad dressings and fried foods

Why do we need fiber? The numerous benefits of fiber include its ability to stabilize blood sugar, reduce cholesterol, decrease the risk of colon cancer, prevent constipation and support a healthy body weight. In addition, foods high in fiber are often high in mineral and vitamin content. Fiber may also prevent or control diabetes.

Here are 9 ways you can add more fiber to your daily diet:

Start your day with whole grains
Look for whole-grain cereal or oatmeal with 3 or more grams of fiber per serving. You can also add fruit to your breakfast to get even more fiber.

Fresh fruit
Any type of fresh fruit is a healthy snack. But when it comes to getting in your daily fiber, not all fruit is created equal. For high fiber fruits, try pears, raspberries, blackberries, bananas and blueberries. Apples with the skin on also provide high fiber.

Dried fruit
Most dried fruits are loaded with fiber. Try having a handful of dried figs, prunes, dates, raisins or apricots as a snack. You can also chop them up and add to cereal or even as salad toppings.

Vegetables
Vegetables can be a great source of fiber, too. High-fiber veggies include spinach, corn, broccoli, potatoes and artichoke hearts. All vegetables have some fiber. Too boost your daily fiber, add vegetables to sandwiches, pastas, omelets and soups. You can also add vegetables to salads or other meals.

Nuts and seeds
You may be afraid to eat nuts and seeds because they can be high in calories and fat. Yet, nuts and seeds are a great source of fiber and other nutrients. Sunflowers seeds and almonds are especially high in fiber. You can add nuts and seeds to salads or a cup of yogurt. You can enjoy a handful of mixed nuts for an afternoon snack.

Beans
Beans are high in fiber, full of protein and low in fat. Try eating beans at least twice a week to boost your fiber. You can use beans in soups, stews, rice and pasta dishes, salads and casseroles.

Peas and legumes
Lentils and peas are related to beans and are high in dietary fiber and protein while also being low in fat. Lentils are great for soups and stews. Cooked chickpeas can be added to salads or made into hummus.

Whole-grain bread and crackers
Whole grains include the entire grain and give you all the nutrients of the grain. If you’re eating a sandwich, choose whole grain bread. Try dipping whole-grain crackers in a healthy spread or eating them with your favorite salad.

Drink water!
Water and fiber work as a team in your body. Water is absorbed by fiber and helps waste products move more freely through the digestive track.

Also be cautious about adding fiber too quickly. Introduce fiber to your diet gradually so your body can adjust to the increased intake over time. Exercise can also encourage the movement of fiber through your digestive system.

Eating a diet high in fiber combined with other healthy foods can help improve your overall health and well-being. So, add more fiber to your diet today!

11 Ways to Stay Healthy This Summer

summer33It’s hard enough to keep a healthy routine going on a daily basis. Summer can definitely bring its own challenges. Your routine may change based on school or work schedules. There are more daylight hours, along with hot and humid weather.

You can maintain your healthy routine and incorporate summer fun into those long, lazy days.

Here are 11 easy ways to keep you and your family safe and healthy this summer:

Set a schedule
When school gets out, your routine may go out the window. Or, you may change your work hours to enjoy more of the summer weather. Keep up your good habits, such as eating regular meals, exercising and getting enough sleep. With additional daylight hours, it is tempting to spend more time on the run and get to bed later.

Fuel up with breakfast
Start the day with a healthy breakfast. A balanced breakfast includes protein, carbs and fiber. You and your kids will have a sharper mind, more energy and better nutrition to tackle the day.

Protect your skin
Sunscreen isn’t just for the beach or swimming pool. You need to apply sunscreen any time that you’re going to be outside, even on a cloudy day. You may spend more time outside during the day than you realize. You want to especially protect your most exposed areas, such as your face, ears, neck and backs of hands. These areas are most affected by skin cancer.

Stock up on healthy snacks
Studies have shown that kids gain less weight during the school year. That’s because schools have scheduled meal times, portioned meals and prevent kids from snacking through the day. Adults also tend to grab unhealthy snacks on the go during the warm summer months. Having healthy snack options on hand can be good for your entire family to create healthy eating habits.

Drink plenty of water
We know that drinking water helps promote good health. With warmer temperatures, it’s even more important than ever to stay hydrated. Even if you’re simply relaxing outside, your body temperature is still rising. Drinking water keeps your body functioning properly and can even help you lose weight.

Eat together as a family
A family that eats together stays healthy together. Dinnertime can be an opportunity to build your family relationships. Kids may be having a rough time with friends or other concerns. The dinner table is a place for kids to express themselves, which can help kids learn to talk about problems rather than turn to unhealthy eating habits. Regular eating times and dining together can also allow you to encourage healthy eating habits. It’s a chance for adults to relax and unwind, too!

Limit the Internet
You and your family may spend too much time on computers, tablets or smartphones surfing the Internet and playing games. Make it a point to turn off the devices and spend more time together as a family. You can have a picnic or go watch an outdoor movie. You can declare dinnertime or family fun night device-free zones.

Get outdoorsy
Exercise is great for the whole family and can be more fun when enjoyed together. You can pick different outdoor activities, such as hiking, biking, swimming, playing frisbee or starting a neighborhood baseball game. Many city parks have ball diamonds and sand volleyball courts.

Sleep well
With the long summer days, it can be tempting to stay up late. Keep up your good sleeping habits and stick to the same bedtime and wake-up schedule.

Take a vacation
Spend some time relaxing and enjoying what summer has to offer. Even if you only have a few vacation days, you can still find time to unwind. You can plan a stay-cation and camp out in the back yard or spend time at the local swimming pool. Take a day off during the week and go to an amusement or water park.

Have fun!
Try something new. Make it a point to unplug and spend time relaxing over the summer. Get outside, enjoy the weather and act like a kid again!

11 Ways to Lose Weight Without Dieting

diet-776158-mAs I finally start to see sunshine and a hint of spring, I’ve realized that I have been hibernating all winter. My pants are feeling a little snug after the winter months, and I am worried it will soon be time for shorts and bathing suits.

You may be thinking about making a change and losing weight, but the idea of overhauling your eating habits and daily routine may seem too overwhelming. What if you could learn to eat less without feeling like you’re being deprived or attempting a huge change?

Here are 11 ways you can create healthier habits and lose weight without dieting:

Eat more slowly
My husband eats like someone might suddenly grab his plate of food and take it away from him. Nutrition experts say that eating too quickly is not only harder on your digestion, your brain needs time to process that you’re full. Set a timer for 20 minutes and teach yourself to be a slow eater. Savor each bite, and you will be less likely to overeat.

Catch the eating pause
When you eat more slowly, you are also more likely to catch the “eating pause.” Most people have a natural pause while eating when they set down their fork for a couple of minutes. Watch for this moment and don’t eat any more. This is the signal that you’re full, but not stuffed. You can learn to recognize it.

Use smaller plates
It may seem silly, but using a smaller plate for meals can trick your mind into thinking you’ve eaten a plate full of food. It just doesn’t realize it was a smaller plate – and therefore less food. And, for some reason, eating off of blue plates tends to decrease your appetite.

Try more veggies
Serve more veggies with dinner each night, instead of just one veggie serve three, and you’ll eat more without really trying. More variety can also trick you into eating more food, at least the good types of food. Eating more fruits and vegetables is a great way to lose weight. The high fiber and water content fills you up with fewer calories and more vitamins and minerals.

Dine at home
A survey found that one of the top ways to lose weight is to eat home-cooked meals at least five days a week. You can find ways to make quick meals with lean cuts of meat, whole grains and lots of fruits and vegetables.

Bring your lunch
Packing a lunch gives you the chance to have more control over your food intake. You can even bring leftovers from the meals you make at home. You’ll also save money while eating more healthy.

Drink water
Many people mistake thirst for hunger and grab something to eat. Drinking cold water can help your metabolism since your body will work harder to warm it up and burns more calories. Drinking water also allows your body to filter out toxins and keep you feeling full.

Sip green tea
Green tea can also boost your metabolism. The beverage has antioxidant power, so switch it up with drinking a glass water. Drinking green tea can also help you replace sugary drinks and cut calories.

Chew mint gum
Chewing sugarless gum with a strong flavor can also help you avoid a snack attack. Gum with a powerful punch can make foods not taste as good and deter mindless snacking. Brushing your teeth is another way to discourage additional snacking – most everyone likes that freshly-brushed teeth feeling.

Sleep more
Studies have shown that sleeping an extra hour a night could help you drop 14 pounds in a year. When sleep replaces other idle activities or mindless snacking, you can cut your calorie intake. In addition, getting less than 7 hours of sleep per night can rev up your appetite, making you feel more hungry.

Burn 100 more calories a day
You can lose 10 pounds in a year without dieting by burning an extra 100 calories every day. It’s easier than you may think to burn 100 calories a day. For instance, you can walk a mile in about 20 minutes, pull weeds or garden for 20 minutes, clean house for 30 minutes, or jog for 10 minutes.

The idea of overhauling your eating habits and lifestyle to lose weight can seem daunting. These simple tips can help you lose weight without dieting and allow you to create a real and lasting change in your life!

10 Habits That Are Zapping Your Energy

too-tired-1752-mAre you tired of being tired all the time? That’s how I’ve felt for the past few weeks. I feel like I’m slogging through the days and fighting to stay awake.

It comes as no surprise to me that many of our habits that can drain our energy are also the same habits that cause us to feel like our lives are out of balance. We need to get back to the basic foundation blocks of living a balanced life.

Feeling tired not only robs you of your productivity and pleasure, it can also make you no fun to be around. The good news is that fixing your fatigue and lack of ambition may be as easy as making a few, simple lifestyle changes.

Here are 10 ways you can change your habits and put more pep in your step and energy back in your day:

Drink more water
We all know we need to drink more water, but how much to drink is more difficult to determine. Even if you’re not dehydrated, you can still experience the negative effects of not drinking enough water. Being tired and cranky can be a sign that you need to drink more. Water flushes out toxins, keeps tissues hydrated and increases your energy level. If it’s difficult for you to drink water all day, mix it up with 100% fruit juices, nonfat milk or unsweetened tea (preferably herbal or decaffeinated).

Eat smart
If you feel that your energy ebbs and flows throughout the day, it may make sense for you to eat five or six small meals a day. This strategy can help your blood-sugar level remain constant and give you a steady amount of fuel all day. Just remember that you still need to maintain the same calorie intake for the day, simply spread it out over smaller meals. You will find that your energy level stays more balanced.

Cut the sugar
While sugar gives you a quick energy boost, it also drops you back down hard when it runs out. Then, you start craving that energy high again. Along with eating small meals a day, try to avoid the sugar rush and keep healthy snacks on hand. By combining a few ounces of protein with complex carbohydrates, you can keep your blood sugar more stable and boost your energy levels. For instance, snack on whole grain crackers with low-fat cheese, fresh fruit, lean turkey or chicken, or nonfat yogurt.

Watch the caffeine
Caffeine increases your energy levels, but it also takes away more energy than it’s giving. Like eating sugar or big meals, caffeine will boost your energy, but too much can cause a rebound effect and lead to fatigue. The best option is to quit caffeine by gradually reducing your intake However, if you can’t cut out caffeine completely, at least stop drinking caffeine in the afternoon and evenings.

Get more sleep
The need to drink caffeine during the day can also be the result of not getting enough sleep at night. Getting at least 7 to 8 hours of sleep at the same time every night will put you on track for being rested and alert. Make it a habit to go to sleep and wake up at the same time every day, even on the weekends. You can strengthen your sleep patterns and get a better night’s sleep.

Lose the clutter
Being disorganized or having clutter in your home or workplace can make you feel lethargic, as well as lacking in enthusiasm and optimism. Trying to remember where things are and searching for lost or misplaced things can be a huge drain both emotionally and physically. It’s important to cope with clutter so you can be more productive and quickly move on to doing more fun things.

Stop stressing
Trust me, I know it’s easier said than done. Conflict and stress can quickly deplete your energy and rob you of your ambition. Managing your stress levels is the best option. When you make time to take care of your inner self, you will find that you are able recharge and boost your energy. Relaxation takes different forms for different people. For you, it may mean sitting in silence, taking a walk and appreciating nature, working out or taking a bubble bath.

Move your body
With fitness, there are actually two ways to zap your energy. First, you can simply not exercise. Physical activity can energize us physically, emotionally and mentally. Without it, we are naturally more sluggish. Exercise also releases endorphins that make you feel good and enhance your mood. On the other hand, too much exercise can also cause problems. Over-training depletes your energy reserves, breaks down muscle, and makes you weaker not stronger. Find a balance by creating a healthy, fitness routine.

Say no
Do you say yes to everything? Spending time doing things you don’t really want to do can be another energy drainer. Think about how you spend your time each day. Do you do things that fuel you? Or do you spend your time on activities that deplete you? If you raise your awareness of where your energy is going, you can learn to say no to the things that deplete your energy. Then, energy can flow back into your life.

Make time for yourself
One of the ways to bring energy back in your life is to make time for yourself. Do things that make you happy and energize you. For instance, read a good book, go on a date night with your spouse, spend time with your kids, hang out with friends, focus on the good things, meditate or get a massage.

You can keep your energy levels in balance by creating more healthy habits that also will bring your life as a whole into balance. You can regain and maintain your missing energy!

10 holiday diet mistakes to avoid

Eat healthy balanced diet during holidaysI am feeling pretty guilty after attending many scrumptious feasts over the Thanksgiving holiday. I ate a little bit of everything and then had some more.

Like many Americans, I am now in panic mode as Christmas and New Year’s approach. These holidays bring more opportunities to overeat and make poor food choices. Not to mention, I will meet up with friends and relatives I don’t see very often, and I want to look my best.

At times like this, many of us turn to diets and less than healthy eating habits in hopes of looking and feeling better by the next round of holiday gatherings.

Here are 10 diet habits you should avoid and tips on what you should do instead:

Skipping breakfast
While skipping breakfast seems like a good way to cut calories, it can sabotage the rest of your day. Eating a healthy, filling breakfast that is high in fiber and protein can help you feel more full throughout the day. Studies show that breakfast can jump-start your metabolism and help you maintain a healthy weight.

Ignoring food groups
Different diet plans call for avoiding different types of foods. The latest fad may mean leaving out gluten, carbs, meat, dairy, sugar or fats. Yet, we need all of these nutrients for a balanced diet and for our bodies to work properly. Even dairy may help our bodies burn more fat by supplying calcium.

Forgetting about snacks
We often consider snacking a bad habit, but eating healthy, nutritious snacks actually helps  control hunger and aids in weight loss. Snacking on a handful of nuts, a cup of yogurt or some veggies can keep you on track and make those bad choices less appealing.

On the other hand, too much nibbling can be detrimental to your good eating habits. You grab a pastry and iced coffee at the morning meeting. You snack on pretzels at your desk. You finish your child’s chocolate shake. All of these extra calories can add up throughout the day.

Drinking diet sodas
It can be tempting to fill up on diet sodas. The fizzy drinks make you feel full and can taste good, too. Diet sodas may actually be sabotaging your weight loss. It has been found that artificial sweeteners may be linked to weight gain.

The answer: drink more water. Water is essential for burning calories. If you become dehydrated, your metabolism slows down. When you drink eight or more glasses of water a day, you burn more calories.

Starving yourself
When people want to lose weight fast, they tend to think that eating less will get the best results. By drastically reducing your calorie intake, you actually send your body into starvation mode, and it starts storing fat to get you through the lean times. A better approach is to make a modest cut to calorie intake and then maintain that level for a long period of time.

Cutting out the fat
It isn’t so much the fat we eat that causes weight gain as much as it’s the total amount of calories and bad fats that lead to health problems. We need to cut down on the trans and saturated fats found in meat and processed foods. We still need to include good fats in our diets, such as those found in olive oil and fatty foods.

Thinking good calories don’t count
We think because some foods are good for us, we can eat as much as we want. However, you still need to keep your total calorie intake in mind. Just because whole grains, beans, chicken and cheese are good for you, doesn’t mean you should eat 10 tacos in one meal. Even fruits and veggies eaten in excess can be converted to fat.

Leaving out exercise
When we get busy with preparing for the holidays, it may be easier to drop your exercise routine so that you can fit more into your busy days. Yet, if you keep up your exercise routine, you can eat more of the things you enjoy and still lose weight. Exercise can also help you relieve the stress brought on by the hectic holiday season.

Setting unrealistic goals
Deciding you want to lose 30 pounds between now and Christmas is probably unrealistic. You need to set a more realistic goal, such as planning to lose 1 to 2 pounds a week. You should also set other goals, such as running a mile without stopping or swimming a certain amount of laps in the pool. You will feel pride and accomplishment without relying solely on weight loss.

Using a diet at all
For the most part, I feel like “diet” is a bit of a four-letter word. Any time you are being deprived of food, you are more likely to fail in your eating habits. It’s more important to change your lifestyle and create a balance among all of the aspects of living a healthy life. You need to make healthy eating, exercising, getting enough sleep and relieving stress into habits that you can live with every day.

15 exercise and fitness dos and don’ts

Fitness and exercise stretchingI started an exercise routine about a year ago. At first I was very enthusiastic and committed to working out several times a week.

Now, I have to force myself to fit in exercise. I am really not seeing any results so it’s difficult to stay motivated. I know that regular exercise is vital to good health. It’s just hard to be consistent in my workouts.

I recently read an article explaining that most people make fitness mistakes. This means your exercise routine may be unsafe. It can also mean you aren’t getting the most out of your workout. These mistakes could even cause you to fall short of your fitness goals.

Here are 8 exercise and fitness DOS to help you reach your goals:

Do write down your fitness goals
If you put it in writing, you are more likely to stick with it. Post your goals on the refrigerator or bathroom mirror. When you feel less than inspired to workout, it can give you the motivation you need to keep at it.

Do warm up
Many of us bypass warming up and jump right into our routine with cold muscles and stiff joints. You are more likely to cause an injury than if you warm up your body first. Start out with stretching exercises or walking before you begin more rigorous exercise.

Do stretch more
In addition to reducing sore muscles and strains, stretching can improve your range of motion and flexibility. To get the most from stretching, add it to the end of your workout when your muscles are still warm. It also helps you cool down slowly. If you stop exercising abruptly, you can feel dizzy, lightheaded or nauseous.

Do drink water
It’s important to rehydrate your body when you exercise. Be sure to drink plenty of water before, during and after your workout routine. This will replace lost electrolytes and keep your body in balance.

Do find the middle ground
Many people work out too intensely while others don’t work out intensely enough. You may try to lift too much weight or start a new routine before you’re ready. On the other hand, you may spend too much time socializing when you’re at the gym or exercising with friends instead of getting the most out of your workout. You can work with a fitness instructor or trainer to help you determine the routine and intensity that’s right for you.

Do use good form
At the very least, if you are exercising incorrectly you won’t achieve the full results and may become discouraged. At the worst, you could cause an injury or do harm to yourself. You can work with a professional trainer to ensure that you are achieving the best results.

Do vary your routine
It’s important to mix up your routine. First, it helps to prevent repetitive injuries and by changing your workouts you will see better results. Second, it keeps you from getting bored and can give you the motivation to stick with it.

Do eat healthy
What you eat influences the effectiveness of your fitness regimen. Good nutrition combined with regular exercise will help you reach your goals. In addition, when you eat healthy, you have more energy to workout and stay active.

Here are 7 exercise and fitness DON’TS to help you get more out of your workout:

Don’t skip breakfast
Be sure to eat breakfast every day. Eating breakfast helps rev up your metabolism and gives you the energy you need throughout the day.

Don’t get stuck in a rut
You may find yourself on the treadmill, doing the same routine for the same amount of time. It’s easier to do the same thing over and over than to mix things up and vary your routine. Yet, it’s important to vary the type of exercises you do and change the time and intensity so that you challenge your muscles and workout your entire body.

Don’t skimp on sleep
Your body needs sleep so that you can function at your best levels. Getting enough sleep can also give you the energy and focus you need to make the most out of your exercise routine.

Don’t set unrealistic goals
If you set goals that are too difficult or not realistic, you will only be disappointed. A healthy weight loss is 1 to 2 pounds per week, so it would be unrealistic to lose 50 pounds in a few months. You may find more success setting other types of goals. For instance, you could work toward walking three miles a day or running a mile without stopping. When you accomplish a goal, you can set new goals.

Don’t over do it
By doing too much too quickly, you can do more harm than good. If you want to challenge yourself, work your way up gradually and always listen to your body. Working out until you’re tingly or tired is fine, but you don’t want to push it to the point of muscle exhaustion.

Don’t compare yourself to others
You are a unique individual. What works for some people may not work for others. You shouldn’t measure your results against someone else’s successes or failures. You can only do what is best for you.

Don’t give up!
It is very difficult to turn exercising into a habit. And it’s very easy to become discouraged with your workout routine. The key is to stick with it. If you fall out of your exercise routine, make yourself get back in it. Get encouragement from a friend. Bribe yourself with a reward if you meet certain goals. The important thing is to just stick with it!