How to Easily Beat Food Cravings?

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You just gotta have that chocolate donut. The feeling is so intense you’d cut your right arm…

You just gotta have that chocolate donut!

The feeling is so intense you’d cut your right arm off for one taste of that gooey-chocolatey goodness.

Pick your poison:

  • pizza
  • tortilla chips with queso dip
  • sourdough pretzels
  • chocolate lava cake
  • sea salt caramels

You get it, right? It’s like every cell in your body is screaming to eat that _______.  Insert craving here. 

Don’t worry. I gotcha covered, sister!

When that next food craving hits, ask yourself:

Is this craving coming from my mind or body?

Mind = Emotional Craving

  • you feel emotionally charged; stressed, bored, depressed etc.
  • you’re trying to change that emotion by using food
  • you’re not physically hungry

Body = Physical Craving

  • your blood sugar is low sending you a signal to eat
  • you’re physically hungry

Dealing with Emotional Cravings

If your craving is emotional, tell yourself you can eat whatever you want —but not until you’re hungry.

Your mind hates restriction. So the minute you tell it you can’t eat something, the craving gets worse.

Don’t torture yourself like that!

Then, find a way to deal with your emotional craving in an emotional way, rather than using food which is physical.

Check out these coping strategies for emotional eating.

For example, if you’re stressed do a stress relieving meditation. (Even 5-10 minutes will work! Try the Insight Timer App.)

Nine times out of ten this strategy works!

But…if you find yourself hungry with emotions fully addressed, go ahead and have the treat!

Likely, you won’t need it.

Dealing with Physical Cravings

If your craving is physical (meaning you’re truly hungry and need to eat) most likely your blood sugar has gotten too low.

Your body now craves’s high-sugar, high-fat, high-calorie foods. Darn those natural instincts! 

These foods give us a big bang for their buck because they replenish glycogen stores quickly which is why we gravitate towards them.

Instead of giving into the craving, eat a healthy meal. If you’re pressed for time, eat something simple like a banana (simple carb) paired with a couple hard boiled eggs (protein and fat) for a complete meal.

If you still have that craving after 30 minutes, yep you guessed it. Enjoy it sister!

Remember, nine times out of ten, this strategy works. So on the rare occasion, it doesn’t—you earned it!

 

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Why Tennis is a Great Workout to Lose Weight?

The post Why Tennis is a Great Workout to Lose Weight appeared first on Weight Loss Coaching for Busy Moms.
Tennis is my sport! I’ve been playing it since childhood and continued…

Why tennis is a great sport to lose weight.

Tennis is my sport! I’ve been playing it since childhood and continued competitively in high school and college.

Tennis is one sure fire way to incorporate a bit of fun and variety into a typical weight loss regimen. However, it also involves a ton of hard work, not to mention the skills and equipment it requires to play. For starters, it is important for a player to determine exactly why they are playing tennis so they can find the best way to lose weight, as well as gain all the fitness benefits that come with participating in the sport.

The Huffington Post shared the success story of Jennifer Andersen, a then-30-year-old mother who lost more than half of her bodyweight (324 pounds) with the help of tennis. Of course, the sport alone isn’t enough to shed all those pounds, as people still have to complement this with a healthy diet and discipline. So for those busy moms – like Jennifer – who want to follow this fitness journey and lose weight in the process, I’m here to help.

On paper, tennis is a start-stop kind of game. Some fitness experts might not agree about how the sport can be a valuable tool for weight loss, since the best exercises usually comprise aerobic workouts or those that oblige people to move constantly. Thus, there are still significant factors that prove how tennis can be beneficial for those who want or need to get rid of excess pounds.

First off, it’s vital to play with someone with the same goals, or a person who’ll inspire you to lose weight. Also, it’s advisable to play with just one ball and run after it every time it goes out of bounds. Here’s where keeping the ball in play becomes imperative, wherein players are obligated to continue a back-and-forth rally without any interruption.

During solo practice, players can use a ball machine for 10 to 15 minutes of their workout time; it’s a good aerobic exercise, ensuring a sustained period of activity. If there isn’t any equipment, they can play against a wall and practice their forehands and backhands for as long as possible. Lastly, to keep the heart rate up in between services, games, or sets, it’s advisable to jump up and down, step laterally, and even jog in one place.

In a time where relatively new programs, from Pilates, to spin classes, to CrossFit, are dominating the world of fitness, racket sports such as tennis still make a case for being a legitimate physical endeavor.

Play Your Court even suggests that it’s one of the fastest growing traditional sports around and a venture people can play for years even into their senior years, as well providing young players with great life lessons.

Other than helping people lose weight, tennis also develops speed, coordination, and agility. All the movements contribute to the improvement of one’s physical attributes. So in other words, people aren’t just burning unwanted body fat, they also acquire a new set of skills along the way.

 

The Only Home Gym Equipment You’ll Actually Need

Training at home can be an excellent way to approach exercise, provided you’re equipped with the right stuff!

Setting up a home-based gym is easier than you may think. Here are some essentials that not only cover many bases, but they also pair up for a multitude of different movements.

Adjustable dumbbells/barbell

There are many brands that manufacture these, with grading weights that can be easily made up for whatever you need on the spot.

Kettlebells

Adjustable ones are available too, but many people manage well with a couple of sets with varied weights for lots of different exercises.

Portable step

A great investment that can be used as a bench for weightlifting, and an excellent piece of equipment for cardio, such as fast bench steps.

Fitball

Not only does this assist with correct posture through many exercises, it stimulates more muscle fibers being used during an exercise, and it can be used for balance training and even a chair!

Sitting on this can be very helpful for proper spinal alignment.

Also read: This Beginner Workout Burns over 300 Calories

Medicine ball

One of these covers tons of exercises right through from resistance/strength to cardio work.

You can purchase soft ones, which are great for home use and are easy to grip.

Skipping rope

Say no more! Heart rate racer and great cardio!

Resistance bands

These are fantastic as either supplementary equipment, or can be used for travel too. Super-cheap to pick up and with a few levels of resistance, you have a multi-gym in the form of elastic!

They are also good for efficiency with time and as there’s no setting up needed, you can move quickly and very safely between exercises.

Foam roller

There are many versions of these and they offer different features and benefits.

The main advantage to having one of these is for your post-workout care in releasing tight muscles. They can also be incorporated into strength training, balance work, and posture support.

A mat

Choosing the right type of mat depends on what you are going to use it for.

Yoga mats are thinner and often provide more support for groundwork with a non-slip surface, while gym mats are thicker and give cushioning to an exercise.

Gym mats can be slippery on carpet though, so opt for what is best for your training environment.

Anti-Aging: Best Foods to Keep You Young and Healthy

Best age-defying foods to your diet and start looking and feeling younger

Stress, pollution, sun exposure and excessive alcohol consumption all play a part in speeding up the aging process. Poor eating habits are also a major contributor. These foods will help protect you from age-related illnesses and degenerative diseases and prevent wrinkles from appearing before their time.

Here are six foods to keep you looking and feeling young:

Avocado

Avocado should be one of your anti-aging staples. Avocados are an excellent source of vitamin E, a powerful antioxidant and a free-radical scavenger that helps prevent damage to collagen. Their high levels of beneficial unsaturated fats and beta-carotene nourish skin and protect from the visible signs of aging, as well as keeping your heart and eyesight healthy as you get older.

Brazil nuts

These are one of the best sources of the trace mineral selenium, which helps to improve skin elasticity. Selenium is also a potent antioxidant which helps to reduce the risk of skin cancer and prevents premature aging. Eat a few Brazil nuts each day, with your muesli or in a trail mix, to give you a good dose of this anti-aging nutrient.

Turmeric Tea with ginger

Turmeric

The anti-ageing and health-promoting properties of this wonderful spice are due to the presence of a highly effective antioxidant called curcumin. Including more turmeric in your diet will help keep your brain young and healthy, as it works to preserve your memory and reduce the risk of Alzheimer?s disease. Curcumin will also protect you from heart disease and cancer. Turmeric is the main ingredient in curry powder, so eating curries more often will help promote a healthier, younger you.

Chlorella

This nutritionally dense super algae has antioxidant and anti-ageing properties. It?s rich in beta-carotene and vitamin C and can enhance the health of your skin. It?s also a good source of chlorophyll and can assist with detoxification. Add chlorella powder to a vegetable juice or water daily to help remove toxins from the body. This will benefit your skin and work wonders to prevent premature ageing.

Kale

This is one of the best leafy greens to help combat ageing. It?s packed with antioxidants, and vitamin C, which protects against free radical damage. Its sulfur compounds assist in liver detoxification, while healthy omega-3 fats nourish the skin and help prevent dryness and wrinkles.?It?s abundant in vitamin A, an important nutrient for eye health, and vitamin K and calcium, needed for strong bones and to prevent osteoporosis.

Salmon

Omega-3 essential fatty acids, found in high levels in salmon, nourish the skin and prevent dryness and premature ageing. A lack of these healthy fats in your diet will make you prone to dry skin and wrinkles. Omega-3s help produce the skin?s natural moisture-retaining oil barrier and improve the skin?s flexibility and ability to repair. Wild salmon has the added benefit of containing astaxanthin, a super antioxidant that helps combat the signs of ageing, as well as protecting against cancer, and heart and neurodegenerative diseases.

Read More at?http://www.heraldsun.com.au/lifestyle/foods-to-keep-you-young/story-fnivsu7p-1226949313299

 

The Truth About Exercise and Diet

Exercise Vs. Diet: The Truth About Weight Loss

When it comes to slimming down, which one matters more?exercise or diet?

Hit the Gym

Michele Olson, PhD, professor of physical education and exercise science at Auburn University at Montgomery, Alabama

“Yes, you can lose weight with diet alone, but exercise is an important component. Without it, only a portion of your weight loss is from fat — you’re also stripping away muscle and bone density. Since working out stimulates growth of those metabolic tissues, losing weight through exercise means you’re burning mostly fat. The number on the scale may not sound as impressive, but because muscle takes up less space than fat does, you look smaller and your clothes fit better.

Data show that to lose weight with exercise and keep it off, you don’t need to run marathons. You just need to build up to five to seven workouts a week, 50 minutes each, at a moderate intensity, like brisk walking or Zumba. Resistance training helps, too. But don’t just do isolated weight-lifting exercises like biceps curls — you’ll get leaner faster by using your body weight against gravity, as with movements like squats, lunges, push-ups and planks.

And, of course, beyond burning fat, people shouldn’t forget that exercise can have other impressive health perks, like improving the quality of your sleep, lowering your cholesterol and reducing your stress level.”

Eat Smart

Shawn M. Talbott, PhD, nutritional biochemist and former director of the University of Utah Nutrition Clinic

“As a rule of thumb, weight loss is generally 75 percent diet and 25 percent exercise. An analysis of more than 700 weight loss studies found that people see the biggest short-term results when they eat smart. On average, people who dieted without exercising for 15 weeks lost 23 pounds; the exercisers lost only six over about 21 weeks.?It’s much easier to cut calories than to burn them off. For example, if you eat a fast-food steak quesadilla, which can pack 500-plus calories, you need to run more than four miles to ‘undo’ it!

“So, what should you eat? It’s true that low-carb diets tend to be the most popular because they offer the fastest results, but they can be difficult to sustain. I recommend striving for a more balanced plan that focuses on fruits and veggies, lean proteins and whole grain carbs. And never cut calories too low (this causes your metabolism to slow, and you can start losing muscle mass).

For a healthy daily calorie count, allow 10 calories per pound of body weight — so a 150-pound woman should shoot for a 1,500-calorie target. That way, you should be able to lose weight no matter how much you exercise.”

While diet and exercise are both important for long-term weight loss, remember this: “You can’t out-exercise a bad diet,” says Talbott.

To learn more about The Truth About Exercise and Diet, visit?http://www.huffingtonpost.com/2014/04/30/exercise-vs-diet-for-weight-loss_n_5207271.html

Greg Sher, I Kill Fat: How Not To Be A Junk Food Vegan

I Kill Fat, Manhattan Personal Training Releases New Ebook: How Not To Be A Junk Food Vegan

I Kill Fat, Manhattan Personal Training was founded by Greg Sher in October of 2012. As an expert in resistance training, Greg?s mission as an independent personal trainer is to make training as convenient, efficient, and as fun as possible for his clients.

When working with Greg, his clients receive his undivided attention, custom resistance training programming, plant-based nutritional guidance, as well as meeting in convenient locations.

With Greg’s eBook: How Not To Be A Junk Food Vegan, Greg covers nutritional tips that will help you optimize your exercise routines. Here are just some of his tips:

1. Avoid wheat. Wheat has a high glycemic index rating. Meaning, when you consume wheat, your blood sugar levels rise, your body only feels temporarily satisfied until your blood sugar levels go down, and then you start craving more wheat-like foods. Recent studies have confirmed that people who eat a wheat-heavy diet, tend to consume more calories than people on a non-wheat diet which will lead to weight gain.

2. Be on the lookout for hidden sugar. A lot of these so-called ‘health drinks’ and ‘health bars’ have just as much processed sugar in them as soda and candy bars. When you consume anything that has more than 5 grams of sugar per serving (excluding fruit), you store those excess calories as body fat. Try consuming less than 5 grams of sugar per serving. This way, you can burn off those sugar calories quickly as energy. Plus, by consuming less than 5 grams of sugar per serving, you won?t experience a sugar high.

3. Omega-3’s are extra important for exercise. Besides lowering blood pressure and cholesterol levels, Omega-3’s help reduce inflammation of the joints. No matter what form of exercise you?re doing whether it’s martial arts, weight lifting, or Yoga, your body needs joint support! Look into plant-based foods like chia seeds, hemp, walnuts, and flax seeds for your Omega-3’s.

4. Stick with plant-based proteins for optimum post workout recovery. The alkaline-forming properties of plant-based protein will help your body return to homeostasis after exercise. Your body’s natural pH is slightly alkaline, so we should eat a diet that compliments that. Diets high in alkalinity (mostly plant-based) will increase the oxygen levels in our blood. Just think how much better you?ll exercise with oxygen-rich blood!

Greg has spoken at New York City vegetarian festivals, and is also food blogger for The NYC Veg Food Fest, as well as a contributor to The Seed.

Novice exercisers, advanced health nuts, weekend warriors, and anyone interested in a complimentary session with Greg should visit his website at http://ikillfat.com/nyc-vegan-personal-trainer/ to contact him today.

Download Greg’s other eBook: Killing Fat Through Resistance Training at http://ikillfat.com, and How Not To Be A Junk Food Vegan here: http://ikillfat.com/nyc-vegan-personal-trainer/

Greg Sher, I Kill Fat

 

For more information, visit http://www.prweb.com/releases/2014/02/prweb11568789.htm