Do you eat Whole Grains?

Whole Grains are amazing for your health but when you go shopping EVERYTHING is labeled “whole.” It’s deceiving of the manufacturer to label the package you are buying as “whole” because not everyone knows that all whole grains are not created equal. I’m very bothered by this dishonest tactic so I thought I’d break it down for you in this post.

Try to eat wheat bread, brown rice, barley, oats and soba noodles. These are good for you grains and you should aim for 3-4 servings of them.  These grains are good for you because, when the whole grain is left intact, you get more fiber and more micro nutrients that help protect against disease. My favorite is barley and oatmeal but I like all of the grains listed above. They are rich in bran -- the outer layer of the grain seed -- are good grain choices, too. Bran is rich in fiber, B vitamins, and antioxidants.

White foods or anything with refined flour, like white bread, typically contains less fiber. When shopping for whole grain foods, look for terms such as "100% whole grain" or "100% whole oats," like I mentioned before manufacturers sometimes print "whole grain" on products containing only a very small amounts of whole grains.

Whole grains are awesome because they lower your risk of heart disease, keep tight control over your blood sugar levels, and whole grains can also help you lose weight! Yep, whole grains help you to feel full because of the fiber and encourage you not to overeat. Plus whole grains help keep you regular.

Here are some simple ways to add more whole grains into your diet:

• Eat whole-grain breakfast cereals, such as bran flakes, shredded wheat, or oatmeal.
• Cook soup and chili with barley.
• Serve brown rice, soba noodles, or bulgur side dishes instead of pasta or white rice.

I eat oatmeal for breakfast everyday because I love it and I know it’s good for me. Do you have any favorites I must try? I want to hear them.

Live Life a Little Lighter

Staying healthy is not a mission that you can finish in one day. As a matter of fact, you have to lead a battle every day, and even if you lose sometimes you can always get back on track the next day. A few months from 2016 passed already, but you can always make a plan on how to be a little healthier this year. The recipe is simple: live a little lighter every day.

I know how difficult it is to make big changes, and to try to cut a thousand calories from your diet. The same thing applies to running; who can run for 3 miles after not running for years? Well, the answer is in baby steps, so you should improve your health, spirit in mind by taking a step towards your goal every single day.

Why don’t you think about the name 100, and try to connect it with something that would help you? For example, instead of thinking so much about what you eat and how you eat, try to cut down 100 calories per day. Nothing more, nothing less. It might seem like nothing, but on the long term you will notice that your body weight is going down and you don’t feel bad if you don’t have sugary snacks for a day.

Apply the same rule when it comes to exercise. Yes, I know, exercise is not always fun and you don’t see why you should exhaust yourself with running. Well, why don’t you climb 100 steps today? It’s not such a big deal and it should not take more than a couple of minutes, especially if you are in a rush to get somewhere. If this is not something you want to do, you can simply make 100 crunches instead of an entire workout. Piece by piece everything will come together eventually, and you will see your body improving.

The last but not the least, tell yourself every day, at least 100 times, that you are beautiful the way you are. Take two minutes to do this and your life will change overnight, because you will learn to love yourself and who you are.

Eat and Slim Down

April is here! Before you know it, it will be Memorial weekend, aka the official start of summer. The time is now to get on track with your healthy eating! A diet rich in quality ingredients such as lean proteins, fruits and vegetables and whole grains and moderate exercise will help! I know losing 10lbs quick is tempting but don’t fall prey to fad diets. I talk about Fad Diets in my podcast, FUNKY FITNESS NOW. Here’s an episode about  Weird Weight Loss Rip Offs.

Slow and steady wins the race when it comes to weight loss. That means 1-2 pounds per week; it has been shown to be the most effective for keeping weight down for the long term.

Here are 4 VERY simple things you can do.

• Fruits and veggies are the STAR – These guys should get top billing when it comes to your meal. They are not only low in calories but highly filling foods and should make up approximately half of your plates. If you want to lose some lbs these foods are a MUST for your meals.   
• Find healthy swaps – I totally “get it” and understand everyone has favorite not-so-good for us foods. Mine is caramel.  Here are some ideas for getting in some healthy foods:   Try swapping popcorn for potato chips, frozen yogurt for ice cream, dark chocolate for milk chocolate, a single lean turkey burger instead of a beefy double cheeseburger.
• Check your self. – Why do you need a giant plate or to have 3 or 4 helpings of a meal? A little extra here, a little extra there adds up. Portions sizes have gotten out of control and we as a society haven’t even noticed! You don’t need 3 helpings of dinner.   
• Honesty is the best policy – Don’t lie to yourself. In the end the only one you are hurting is you. Be honest about your motivation, your time and how you’re achieving your goals.  Write it down and make a note of EVERYTHING you put in your mouth, the bites and snacks you grab in between those meals count. Writing it down will help you notice when you grab for unhealthy foods so then you can correct your behavior.

If you want to feel your best in your summer clothes make sure you start with a healthy diet and lifestyle. Do this all year and not just in the spring and you will find you can achieve your weight loss beyond the warmth of summer.