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Protein-rich breakfasts prevent unhealthy snacking in the evening, study finds

Here is a great article to help get enough protein in your breakfast so you can better avoid bad choices later

Protein-rich breakfasts prevent unhealthy snacking in the evening, study finds

Your Ideal Weight Isn't What You Think It Is | Healthy Eating | Diet&Fitness | MyDailymoment.com

I saw this article and wanted to share it.  Weight and fat loss isn't just about the scale or BMI!

Your Ideal Weight Isn't What You Think It Is | Healthy Eating | Diet&Fitness | MyDailymoment.com

Diet is the largest part in creating a healthy lifestyle.  You can't out exercise a bad diet so it is important to make the best choices possible even when on a tight schedule or traveling.  So here are a few tips to help make better choices while not home.

Deli or Sandwich Shop

Lean meat (chicken or turkey), veggies, whole grain bread with side salad, baked chips, or chili – avoid grilled sandwiches smothered in cheese

Fast Food drive-thru

Grilled chicken sandwich, side salad, pre-cut fruits/veggies, veggie burgers, salads – hold the french fries and milk shakes

Mexican

Whole wheat soft tacos with grilled veggies, chicken, fish, or lean steak – hold the chips and queso

Bakery

Vegetable soups or turkey chili, veggie sandwich, grilled chicken salad with low-fat dressing, lean meat (chicken, turkey) sandwich on whole grain bread – avoid the high-fat pastries and donuts on display

If there is no time to plan ahead, or in an unfamiliar area, attempt to choose restaurants that allow substitutions, allow one to specify bake, broil, grill, or roast the meal.  And it’s always a good idea to carry portable snacks in the event that even a quick stop at a convenience store is not possible. 

• String cheese, Energy bars, Dried fruit

• Nuts, Meal replacement bars/drinks, Fortified dry cereal

• Fresh fruits or vegetables, Peanut butter sandwiches, Bagels

• Yogurt, Trail mix, Tuna packets

• Pre-measured meal replacement powder

Fun Facts Friday: Bananas

This is interesting. After reading this, you'll never look at a banana in the same way again. Bananas contain three natural sugars - sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy. Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes. But energy isn't the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet. DEPRESSION: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier. PMS: Forget the pills - eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood. ANEMIA: High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia. BLOOD PRESSURE: This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke. BRAIN POWER: 200 students at a Twickenham school ( England ) were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert. CONSTIPATION: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives. HANGOVERS: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system. HEARTBURN: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief. MORNING SICKNESS: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness. MOSQUITO BITES: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation. NERVES: Bananas are high in B vitamins that help calm the nervous system.. Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and chips. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady. ULCERS: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chroniclercases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach. TEMPERATURE CONTROL: Many other cultures see bananas as a 'cooling' fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand , for example, pregnant women eat bananas to ensure their baby is born with a cool temperature. So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has FOUR TIMES the protein, TWICE the carbohydrate, THREE TIMES the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals.. It is also rich in potassium and is one of the best value foods around So maybe its time to change that well-known phrase so that we say, 'A BANANA a day keeps the doctor away!'

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Jan 4, 2012 Daily accountability

Here is my nutrition for Jan 4, 2012. I will be switching between eggs and oatmeal with fruit for breakfast.

Breakfast:
2 eggs
1/4c ricotta
2/3c southwest style veggies
1c spinach
1Tsp olive oil
Coffee with 2tsp splenda/sugar blend
Calories: 597

Lunch and Dinner (will be the same):
Chicken
1/3c corn
1c green beans
Calories 250

Pre and Post workout:
C4
Re-con
Calories 110

Total calories for today will be 1207.

Wednesdays are my cardio days. With that said my workout for today was body combat and I may also go to body jam tonight after school so if I do that I will probably take another serving of re-con which will add 110. 

2012: New Year New Goals

So 2011 is quickly coming to a close (where did this year go), making me think about where I want to challenge my body and where I want to take it in 2012. I have a good friend who has completely transformed her body through bodybuilding and competing! I have seen her on a regular basis at the gym and absolutely want to have results like that and have the chance to compete with her as well! So where do I want to take my body in 2012? I want to be ready to compete in a bodybuilding show with my good friend in the spring! What is going to get me there? Well for one I am going to have to definitely fine tune my diet and find out more information about a bodybuilders diet and what it will take to shed this unwanted fat. Second I am going to have to change to more of a focused training as opposed to what it is now which is kind of sporadic at best. Now you may be wondering where I am at now. Well I don't really know exactly but I weighed myself at the gym before Body Combat but it was after I had had breakfast, drank part of a shake and some water and needless to say was at 141.1. I was prepared for higher since I have been eating a lot more but not necessarily well if that makes sense. My first task will be to get new measurements taken, my body fat % measured and pictures taken and recorded. My next task will be to talk with my friend and get some training and diet tips from her as to what helped her the most. Then I will need to find some accountability! I don't really like working out by myself as I know if I work with someone else I push harder but that may not necessarily always be an option. So I will need to make sure someone is going to hold me to my routine and challenging me to push harder. I am going to start doing a different lifting routine until the new year but once Jan 2 hits, it's game on!