Benefits Of Ginger Root

10 Health Benefits of Ginger

 

Ginger comes in two primary forms – fresh and ground. Ground is generally easier to incorporate into a recipe, while fresh ginger allows you to do much more. Whatever ginger you choose, you can count on it doing great things for your health. The root is packed full of different vitamins, minerals and compounds that help your body grow and repair itself, and your brain stay in tip-top shape.

As one of the healthiest and arguably tastiest spices you can use, these top ten health benefits might make you consider using it in more recipes at home.


1. Medicinal use

Ginger has a long history of being used in lots of medicinal treatments, and that doesn’t mean it’s one of those ingredients used in nonsensical medicine. The root or stem known as the rhizome is packed with phenolic compounds that helps improve your digestive system, when consumed regularly. It is also able to reduce the feeling of nausea, and bolster your body’s immune system to combat the common cold, flu and other similar problems. If you’re feeling bad, you can count on ginger to perk you up!


2. Reduce morning sickness

As well as reducing the feeling of nausea, ginger is particularly effective at reducing the effect of morning sickness in pregnant women. The root has been used for many years to help reduce this feeling, and it can be taken in a number of forms. Ginger tea is particularly effective, as is any food or drink that uses extracts of ginger to provide its unique flavor and boost of minerals and bioactive compounds.

Ginger has even been used to help cancer patients who are undergoing chemotherapy. This treatment is known to cause nausea and sickness, and ginger is extremely effective in making these patients feel more comfortable.


3. Helps reduce muscle discomfort

Studies have shown that those who consume even as little as 2 grams of ginger every day for at least 11 days will experience reduced pain of up to 25% in their muscles. The test was conducted with participants performing elbow exercises, but it is believed that ginger will help reduce muscle pain and inflammation with any kind of exercise. This makes it a perfect food or ingredient for anybody who engages regularly in exercise.


4. Help ease osteoarthritis

With its anti-inflammatory properties, ginger has shown that it can help ease the effects of osteoarthritis. Studies have been performed that show how ginger reduces pain, and can even stop patients from requiring excessive pain medication, making this a fantastic natural alternative to man-made chemicals and drugs. The inflammation of joints (the cause of arthritis) can actually be reduced, and stiffness eased, by consuming even small amounts of ginger each day.


5. Fight infections

Gingerol is a bioactive compound found within ginger, and the main component in its infection-fighting abilities. When consuming ginger, you can help stop the growth of a number of kinds of bacteria, making it great for those who want to keep their immune system working well, as well as those who wish to fight away a number of illnesses and infections (including yeast infections, gum inflammation and even the likes of gingivitis).

It’s also been found that due to ginger’s anti-viral properties is can be effective in fighting the RSV virus, which is known to be a major cause of infections within the respiratory system.

 

 

6. Protects against Alzheimer’s disease

The high levels of antioxidants (gingerol, curcumin and zingerone) in ginger have been found to be an effective natural treatment in the fight against Alzheimer’s disease. This is a disease that sees the brain aging quickly and memory loss accelerated. By consuming ginger the antioxidants have been shown to inhibit and even reverse the deposition of plaques in the brain which are associated with Alzheimer’s.

In addition it has been proven that consuming ginger extracts can actually improve memory, attention and cognitive function in middle-aged women.

 

 

7. Aids the fight against cancer

You hear this about every food these days, but ginger really is a wonder food when it comes to the fight against cancer. In a study that involved 30 people, it was found that just 2 grams of ginger extract each day can reduce the amount of molecules in the colon that signal inflammation. There have also been studies that show how ginger can help reduce the chances of developing ovarian cancer, pancreatic cancer and breast cancer. More research is required for complete evidence, but it’s widely understood that the antioxidant circumin has been shown to interfere with cell signaling pathways, which suppresses the growth of cancer cells, while other antioxidants in ginger decrease inflammation, a factor in many cancers.


8. Lower blood cholesterol

Ever been told to reduce your levels of bad cholesterol by your doctor? Don’t turn to expensive and possibly damaging chemical pills – instead choose to improve your health and include more ginger in your diet. Studies have shown that ginger can reduce the amount of cholesterol in the blood by activating an enzyme by increasing your body’s use of cholesterol and therefore lowering it. It may also help blood from clotting and prevent heart attacks or strokes.

Incorporating ginger into home recipes or drinking ginger tea, can help reduce your cholesterol levels with very little effort!

 

 

9. Reduce menstrual cramp pains

Pain relief is one of the original uses of ginger in medicine, and menstrual pain can be significantly reduced using ginger in its raw or powder form. Studies have shown that even just 1 gram of ginger powder consumed each day, during the first three days of the menstruation period, can significantly reduce the pain that comes with it due to its anti-inflammatory and inhibitory properties. In fact, the effect that ginger has is just as strong as many over-the-counter drugs, including ibuprofen.

So remember, consuming ginger generally can help improve your general health, but consuming it early in the menstrual will help reduce pain and let you live your life as normal!

 

 

10. Reduce indigestion pain

Ginger is known to stimulate digestive juices and the flow of enzymes to aid digestion of food. Its anti-inflammatory properties and presence of antioxidants provide relief from pain and ensure that large meal does not keep repeating on you! Between one and two grams of ginger can help aid digestion and avoid discomfort and cramps.


Via: Daily Natural Remedies

 

 

Sugar Alcohol

 

I recently tried a new protein bar and ran into this "sugar alcohol" for the first time!!! I was totally unaware of it!!  I will be avoiding this from now on!

If you eat protein bars, or low sugar foods, you’ve probably seen sugar alcohol listed among the ingredients in many popular brands.  Sugar alcohols are found most commonly in food products labeled “sugar-free,” including hard candies, cookies, chewing gums, and soda, but have recently become very popular in “health foods”. Do you really know what you’re consuming? Is sugar alcohol bad for you? The short answer to the latter question is “no”, sugar alcohol is not bad for you, but it is not intrinsically healthy either.

What Is Sugar Alcohol?

Sugar alcohol gets its name because of its molecular structure, which is a hybrid between a sugar molecule and an alcohol molecule. Biochemically speaking, sugar alcohols are structurally similar to sugar but are either poorly digested (e.g., maltitol), or poorly metabolized (e.g., erythritol).
Sugar alcohol has grown in popularity as a “sugar replacement” in foods such as protein bars because they contain few calories, minimally impact insulin levels, are safe for those with diabetes, and are better for your teeth.

Here’s a list of some popular sugar alcohols so you can identify them when you look at a nutrition label:

• Erythritol
• Maltitol
• Hydrogenated starch hydrolysates
• Isomalt
• Lactitol
• Mannitol
• Sorbitol
• Xylitol

The two major sugar alcohols found in protein bars and most low sugar foods are maltitol and erythritol, which are explored in more detail below.

Sugar Alcohol #1: Maltitol

Maltitol, the more popular of the two, has only 2.1 kilocalories per gram (compared to 4 for sugar) and is comprised of glucose and sorbitol (see image on right).

Only 80% as sweet as sugar, maltitol has 47% fewer calories…and won’t rot your teeth! The downside of maltitol is its poor absorption. In high doses, it will cause a laxative effect (i.e., diarrhea). This isn’t a concern in protein bars with less than 20 grams, but down a couple of the bars with over 20 grams and you might spend the afternoon in the restroom; fortunately, most companies are listing sugar alcohols directly on the label.
If “sugar alcohols” aren’t listed as a separate category under carbohydrates, check the ingredients list. You shouldn’t have to look very far because sugar alcohols will be one the first ingredients on the list.

Safety & Metabolic Effects of Maltitol

One study estimated the maximal safe dose to be 30 grams. 40 grams caused very mild GI upset, but still no diarrhea. Furthermore, if you’re watching your weight, take comfort in the fact that maltitol causes minimal insulin secretion. This is important for maintaining blood sugar, which is a significant factor in controlling your body’s hunger. In the figure to your right, the response to 50 grams of either glucose (solid lines) or maltitol (dashed lines) is shown.

For the record: 1) 50 grams is far more than what is found in any food products; and 2) these volunteers exhibited no side effects to 50 grams of maltitol, suggesting that the 30 gram limit mentioned above might be person-specific (i.e., some people can tolerate more than others).

Last but not least, maltitol promotes healthy gut bacteria!

Sugar Alcohol #2: Erythritol

Erythritol, another popular sugar alcohol, is: 1) virtually calorie-free (0.2 kcal/g); 2) not a laxative; and 3) still 70% as sweet as sugar.

Erythritol is used in foods because its physical properties mimic sugar. It’s not more widely used because it has a slight cooling effect, kind of like mint, which is undesirable in some foods. This can be countered by the addition of inulin, a super-fiber that promotes healthy gut bacteria and I suspect companies who are trying to reduce the carbs in their protein bars will be doing more of this in the future…less sugar and more super-fiber, what more could you ask for?

Safety & metabolic effects of Erythritol

Erythritol lacks maltitols laxative and pro-gut bacteria effects because it is almost completely absorbed (~90%).

One group looked at the insulin response to a chocolate snack containing either erythritol or sugar. The figure to your right has been color-coded and edited for simplicity. Red = 24 grams of sugar; blue = 48 grams of erythritol.

After breakfast (Time = -2 h), which was identical in both groups, insulin went up to a similar degree confirming that subjects in both groups had a normal insulin response. After the snack (Time = 0 h), however, insulin only increased in the subjects who ate the sugar-containing chocolate (red line).

And at twice the dose, the erythritol-containing chocolate snack was probably much sweeter. As mentioned above, unlike maltitol, erythritol has no GI side effects… it’s almost completely absorbed. But the other half of the story is that it is excreted almost completely intact (it’s not metabolized by the body, which accounts for its lack of calories). Did I forget to mention erythritol has virtually no calories?

So Should You Eat Sugar Alcohol?

While sugar alcohol might be better for you than actual sugar (what wouldn’t be?) it is still not intrinsically healthy. If you’ve got an insatiable craving for something sweet, sugar alcohols are the lesser evil, but in terms of healthy-eating, you would be much better off grabbing a piece of fruit than downing a protein bar full of this stuff.

Via BuiltLean and editied by Maria Craddock

Baked Acorn Squash

They’re so easy! The hardest part is cutting the squash in half—you need a sharp knife and a strong, steady hand. But then all you have to do is scoop out the seeds, score the inside, dot with butter and brown sugar or maple syrup and bake. To eat you can cut them in wedges, or keep them in halves and scoop out the flesh with a spoon.

Acorn squash are winter squash. When shopping for them, choose squash that feel heavy and have a blemish and mold-free skin. They should also not have any soft spots, but should be quite firm.
Like other winter squash, the whole acorn squash store very well in the cold months, just keep them cool and dry; they’ll last a month or more. They’re a great source of iron, Vitamin A (from all that beta-carotene filled orange flesh!), Vitamin C, and riboflavin.

• Prep time: 10 minutes
• Cook time: 1 hour, 15 minutes
• Yield: Serves 2 to 4, depending on how much squash you like to eat.

Ingredients:

• 1 Acorn squash
• 1 Tbsp Butter
• 2 Tbsp Brown Sugar (optional)
• 2 teaspoons Maple Syrup (optional)
• Dash of Salt

Directions:

 

1 Preheat your oven to 400°F (205°C).

2 Using a sharp, sturdy chef's knife, carefully cut the acorn squash in half, from stem to tip. (A rubber mallet can help if you have one.) The squash can rock back and forth, so take care as you are cutting it.

Use a sturdy metal spoon to scrape out the seeds and stringy bits inside each squash half, until the inside is smooth.

Take a sharp paring knife and score the insides of the acorn squash halves in a cross-hatch pattern, about a half-inch deep cuts.

Place the squash halves cut side up in a roasting pan. Pour 1/4-inch of water over the bottom of the pan so that the squash doesn't burn or get dried out in the oven.

3 Rub a half teaspoon of butter into the insides of each half. Sprinkle with a little salt if you are using unsalted butter. Crumble a tablespoon of brown sugar into the center of each half and drizzle with a teaspoon of maple syrup.

 

 

 

4 Bake for about an hour to an hour 15 minutes, until the tops of the squash halves are nicely browned, and the squash flesh is very soft and cooked through. It's hard to overcook squash, it just gets better with more caramelization. But don't undercook it.

 

 

When done, remove them from the oven and let them cool for a bit before serving. Spoon any buttery sugar sauce that has not already been absorbed by the squash over the exposed areas.

 

 

Via: Simply Recipes edited by Maria Craddock



Mainting Weight/Preventing Holiday Weight Gain

Preventing Weight Gain

If you're currently at a healthy weight, you're already one step ahead of the game. To stay at a healthy weight, it's worth doing a little planning now. Or maybe you are overweight but aren't ready to lose weight yet. If this is the case, preventing further weight gain is a worthy goal. As people age, their body composition gradually shifts — the proportion of muscle decreases and the proportion of fat increases. This shift slows their metabolism, making it easier to gain weight. In addition, some people become less physically active as they get older, increasing the risk of weight gain. The good news is that weight gain can be prevented by choosing a lifestyle that includes good eating habits and daily physical activity. By avoiding weight gain, you avoid higher risks of many chronic diseases, such as heart disease, stroke, type 2 diabetes, high blood pressure, osteoarthritis, and some forms of cancer.

 

 

Choosing an Eating Plan to Prevent Weight Gain

So, how do you choose a healthful eating plan that will enable you to maintain your current weight? The goal is to make a habit out of choosing foods that are nutritious and healthful. If your goal is to prevent weight gain, then you'll want to choose foods that supply you with the appropriate number of calories to maintain your weight. This number varies from person to person. It depends on many factors, including your height, weight, age, sex, and activity level.  

Get Moving!

In addition to a healthy eating plan, an active lifestyle will help you maintain your weight. By choosing to add more physical activity to your day, you'll increase the amount of calories your body burns. This makes it more likely you'll maintain your weight. Although physical activity is an integral part of weight management, it's also a vital part of health in general. Regular physical activity can reduce your risk for many chronic diseases and it can help keep your body healthy and strong.

Self-monitoring

You may also find it helpful to weigh yourself on a regular basis during the Holidays. If you see a few pounds creeping on, take the time to examine your lifestyle. With these strategies, you make it more likely that you'll catch small weight gains more quickly.

Ask yourself—

• Has my activity level changed?
• Am I eating more than usual? You may find it helpful to keep a food diary for a few days to make you more aware of your eating choices.

If you ask yourself these questions and find that you've decreased your activity level or made some poor food choices, make a commitment to yourself to get back on track. Set some reasonable goals to help you get more physical activity and make better food choices.

Want to learn more?

Contact me here via comment or visit me on Facebook at "Maria Craddock", or Instagram @moms_gone_wild_4_fitness. XO <3



Via CDC and edited by Maria Craddock



Exercise; How Does It Help With Depression, and Anxiety

 

Depression and anxiety: Exercise eases symptoms

Depression symptoms often improve with exercise. Here are some realistic tips to help you get started and stay motivated.

When you have anxiety or depression, exercise often seems like the last thing you want to do. But once you get motivated, exercise can make a big difference.
Exercise helps prevent and improve a number of health problems, including high blood pressure, diabetes and arthritis. Research on anxiety, depression and exercise shows that the psychological and physical benefits of exercise can also help reduce anxiety and improve mood.

The links between anxiety, depression and exercise aren't entirely clear — but working out and other forms of physical activity can definitely ease symptoms of anxiety or depression and make you feel better. Exercise may also help keep anxiety and depression from coming back once you're feeling better.

How does exercise help depression and anxiety?

Regular exercise probably helps ease depression in a number of ways, which may include:

• Releasing feel-good brain chemicals that may ease depression (neurotransmitters, endorphins and endocannabinoids)
• Reducing immune system chemicals that can worsen depression
• Increasing body temperature, which may have calming effects

Regular exercise has many psychological and emotional benefits, too. It can help you:

• Gain confidence. Meeting exercise goals or challenges, even small ones, can boost your self-confidence. Getting in shape can also make you feel better about your appearance.
• Take your mind off worries. Exercise is a distraction that can get you away from the cycle of negative thoughts that feed anxiety and depression.
• Get more social interaction. Exercise and physical activity may give you the chance to meet or socialize with others. Just exchanging a friendly smile or greeting as you walk around your neighborhood can help your mood.
• Cope in a healthy way. Doing something positive to manage anxiety or depression is a healthy coping strategy. Trying to feel better by drinking alcohol, dwelling on how badly you feel, or hoping anxiety or depression will go away on its own can lead to worsening symptoms.

Is a structured exercise program the only option?

Some research shows that physical activity such as regular walking — not just formal exercise programs — may help improve mood. Physical activity and exercise are not the same thing, but both are beneficial to your health.

• Physical activity is any activity that contracts muscles and expends energy and can include work or household or leisure activities.
• Exercise is a planned, structured and repetitive body movement done to improve or maintain physical fitness.

The word "exercise" may make you think of running laps around the gym. But exercise includes a wide range of activities that boost your activity level to help you feel better.
Certainly running, lifting weights, playing basketball and other fitness activities that get your heart pumping can help. But so can physical activity such as gardening, washing your car, walking around the block or engaging in other less intense activities. Any physical activity that gets you off the couch and moving can help improve your mood.
You don't have to do all your exercise or other physical activity at once. Broaden how you think of exercise and find ways to add small amounts of physical activity throughout your day. For example, take the stairs instead of the elevator. Park a little farther away from work to fit in a short walk. Or, if you live close to your job, consider biking to work.

How much is enough?

Doing 30 minutes or more of exercise a day for three to five days a week may significantly improve depression symptoms. But smaller amounts of physical activity — as little as 10 to 15 minutes at a time — may make a difference. It may take less time exercising to improve your mood when you do more-vigorous activities, such as running or bicycling.

The mental health benefits of exercise and physical activity may last only if you stick with it over the long term — another good reason to focus on finding activities that you enjoy.

How do I get started — and stay motivated?

Starting and sticking with an exercise routine or regular physical activity can be a challenge. These steps can help:

• Identify what you enjoy doing. Figure out what type of physical activities you're most likely to do, and think about when and how you'd be most likely to follow through. For instance, would you be more likely to do some gardening in the evening, start your day with a jog, or go for a bike ride or play basketball with your children after school? Do what you enjoy to help you stick with it.
• Get your mental health provider's support. Talk to your doctor or other mental health provider for guidance and support. Discuss an exercise program or physical activity routine and how it fits into your overall treatment plan.
• Set reasonable goals. Your mission doesn't have to be walking for an hour five days a week. Think realistically about what you may be able to do and begin gradually. Tailor your plan to your own needs and abilities rather than trying to meet unrealistic guidelines that you're unlikely to meet.
• Don't think of exercise or physical activity as a chore. If exercise is just another "should" in your life that you don't think you're living up to, you'll associate it with failure. Rather, look at your exercise or physical activity schedule the same way you look at your therapy sessions or medication — as one of the tools to help you get better.
• Analyze your barriers. Figure out what's stopping you from being physically active or exercising. If you feel self-conscious, for instance, you may want to exercise at home. If you stick to goals better with a partner, find a friend to work out with or who enjoys the same physical activities that you do. If you don't have money to spend on exercise gear, do something that's cost-free, such as regular walking. If you think about what's stopping you from being physically active or exercising, you can probably find an alternative solution.
• Prepare for setbacks and obstacles. Give yourself credit for every step in the right direction, no matter how small. If you skip exercise one day, that doesn't mean you can't maintain an exercise routine and might as well quit. Just try again the next day. Stick with it.

Do I need to see my doctor?

Check with your doctor before starting a new exercise program to make sure it's safe for you. Talk to your doctor to find out which activities, how much exercise and what intensity level is OK for you. Your doctor will consider any medications you take and your health conditions. He or she may also have helpful advice about getting started and staying motivated.

If you exercise regularly but anxiety or depression symptoms still interfere with your daily living, see your doctor or other mental health provider. Exercise and physical activity are great ways to ease symptoms of anxiety or depression, but they aren't a substitute for psychotherapy or medications.

Via: Mayo Clinic

Protein Pancakes

Ingredients:

1 Scoop Shakeology (any flavor)
1/2 Mashed banana (optional)
3 egg whites
2 tbsp plain Greek yogurt 

Directions:

Mix all in a blender or by hand.
Play with the consistency. If it needs to be thicker, add more Shakeology. If it needs to be thinner, add more egg whites.
Make as you would regular pancakes.
(Added some PBFit on top with fresh blueberries)
 
Serve & Enjoy
.
If you haven't tried Shakeology yet, you're missinng out on a delicious, clean, filling good your body meal that's gluten free, soy free, made from organic ingredients & packed with over 70 fruits & veggies.

I feel really good about giving it to my kid every day & makes it pretty easy for them to get their nutrients in addition to the healthy food they eat.

If you'd like to try it, let me know and I can send you the link to the sampler along with a meal plan, shopping list and recipes to match.

8 Signs You Are Eating Too Much Sugar

Remember; How you start your day is usually how you end it.  Begin with protein and healthy options, not a big bowl of sugary cereal or a donut that will trigger you to keep loading with sugar and carbs all day.

Sugar is delicious. Anyone who denies that is lying. But because life is unfair, sugar, especially in copious amounts, is really bad for your health. In fact, once you learn about all the ways sugar impacts your body, it’s difficult to look at it the same way (despite knowing how heavenly it tastes).

So how do you know if you’re eating too much? Here are eight red flags your body is sending you that it’s time to cut back on the sweet stuff.

1. You constantly crave sugary things.

The more sugar you eat, the more you’ll crave it. “More cravings then equal consuming more sugar—it becomes a vicious and addictive cycle,” Brooke Alpert, M.S., RD., author of The Sugar Detox: Lose Weight, Feel Great and Look Years Younger, tells SELF. This isn’t just because your taste buds have adapted and left you needing more and more to get that same taste, but also because of how sugar gives you a high followed by a crash, just like an actual drug. “By eating a high sugar diet, you cause a hormonal response in your body that’s like a wave, it brings you up and then you crash down and it triggers your body to want more sugar.”

2. You feel sluggish throughout the day.

What goes up must come down. After sugar causes an initial spike of insulin and that “high” feeling, it causes an inevitable crash. “Energy is most stable when blood sugar is stable, so when you’re consuming too much sugar, the highs and lows of your blood sugar lead to highs and lows of energy,” Alpert says. Eating a lot of sugar also means it’s likely you’re not eating enough protein and fiber, both important nutrients for sustained energy.

3. Your skin won’t stop breaking out.

“Some people are sensitive to getting a spike in insulin from sugar intake, which can set off a hormonal cascade that can lead to a breakout like acne or rosacea,” Rebecca Kazin, M.D., of the Washington Institute of Dermatologic Laser Surgery and the Johns Hopkins department of dermatology, tells SELF. A sugar binge can show up on your face in just a few days. If your skin’s unruly, Kazin recommends reassessing your diet, otherwise “you may be treating skin for other issues without getting to the bottom of what’s really going on.”

4. You’re way moodier than usual.

The blood sugar crash that happens when you’re coming off a sugar high can cause mood swings and leave you feeling crabby. Not to mention, if your energy is also tanking, that just contributes to a bad attitude.

5. You’ve been putting on some weight.

Excess sugar is excess calories, and since it has no protein or fiber, it doesn’t fill you up (so you just keep eating it). It also triggers the release of insulin, a hormone that plays a big role in weight gain. When we eat sugar, the pancreas releases insulin, which carries sugar to our organs so it can be used for energy. When you load up on sugar, your body’s told to produce more insulin—over time, that excessive output can lead to insulin resistance. Insulin resistance means our bodies can’t respond to normal amounts of insulin properly and therefore can’t use sugar the right way. The initial weight gain from simply eating too many calories from sugar is being compounded by the disruption to your normal insulin response (there’s a link between insulin resistance and obesity). What’s more, when the pancreas works in overdrive for too long you can develop diabetes.

6. You’ve been getting more cavities.

When bacteria chow down on food particles in between the teeth, acid is produced, which causes tooth decay. Our saliva maintains a healthy balance of bacteria on its own, but eating sugar can impact the pH and throw off the natural ecosystem. This gives the bacteria a chance to thrive and multiply, leading to cavities.

7. Your brain tends to get foggy, especially after a meal.

This fog is a common symptom of low blood sugar.  When you eat a lot of sugar, your blood sugar levels rapidly rise and fall instead of gradually doing so. “Poor blood sugar control is a major risk for cognitive issues and impairment,” says Alpert.

8. Nothing tastes as sweet as it used to.

“Eating too much sugar basically bombards your taste buds,” Alpert says. “This sugar overkill causes your taste bud sugar tolerance to go up, so you need more and more sugar to satisfy that sweet craving.” When your taste buds need lots of sugar to feel like something is sweet enough, it can be tough to lower your base level. However, it you cut back and suffer through it in the beginning, you’ll eventually lower your tolerance again and be content with minimal sugar. You might even start to feel like things are too sweet for you and—gasp!—be happier consuming sugar in moderation.



Via MyFitnessPal: Amy Marturana
Edited by; Maria Craddock

Seared Ahi Steaks

Ingredients:

2 - 4 ounce Ahi steaks
Sea Salt
Cracked Pepper
Sesame seeds (optional)

Directions:

Heat grill to medium heat
Season to taste
Grill each side for 2 1/2 minutes

Slice and enjoy, you can use Kikkoman Ponzu sauce for dipping.

Spiced Green Beans

Ingredients:

1/2 tablespoon olive oil
1 pound fresh green beans
1/2 teaspoon sea salt
1/2 teaspoon garlic salt
1/2 teaspoon garlic powder
Fresh ground cracked pepper to taste


Directions:

Heat olive oil and add green beans, sauté for 2 minutes. Add all remaining ingredients and sauté for approximately 10 minutes or to desired tenderness. (Stir frequently)

Enjoy

Breakfast Burrito

These are so amazing and so simple, you can add some cheese, beans, and sour cream and make dinner (minus the eggs).

Ingredients:

2 Farm fresh eggs
3 Ounces lean ground turkey
1 Handful of Trader Joe's Roasted Bell Peppers and Onions
1 Handful of baby spinach
Himalayan Pink Sea Salt - to taste
Fresh ground pepper - to taste
Garlic powder - to taste
Mustard powder - to taste
2 Truly Handmade Flour Tortillas (Trader Joe's)

Directions:

Brown ground turkey, add frozen bell peppers and onions, once thawed add spices and eggs. Cook for about two minutes until "scrambled", add spinach and cook to desired texture. Warm tortillas, I still throw them on the open burner! :) 

Enjoy!

Maria Craddock

5 Cheap Meals You Can Make On A Budget

Eating healthy does not have to be expensive.
If that’s the excuse you’ve been using to put off improving your diet, I’m sorry to burst your bubble, but it’s simply not true. Healthy food doesn’t mean $10 juices and $12 açaí bowls and so on. Healthy food doesn’t have to be elite. It also doesn’t have to be boring.

Sure, there won’t be much filet mignon on the menu, and you might opt for a 50-cent apple instead of a $5 basket of blackberries, but if you are willing to cook, there are a plethora of low-cost meals available at your fingertips. Also, meal planning can help reduce food costs. Before picking your recipes, look at store circulars before you shop and build your menu around what’s on sale that week. Shop the bulk bins for dry goods like whole grains, legumes, dried fruits, and nuts, and buy just what you need.

To test this “eating healthy doesn’t have to be expensive” theory, we compiled a list of my favorite recipes from the Beachbody Blog and calculated how much a serving of each costs using prices gathered at Ralph’s, a Southern California branch of Kroger supermarkets. Since sale items change every week, we relied instead on the normal retail price. Also, we did not include the cost of common pantry items such as olive oil, vinegar, spices, honey, and maple syrup.

Savory Slow Cooker Beans with RiceCost per serving: 70¢
Beans and rice are staple foods in many cultures for a reason: they’re cheap and can easily be transformed into a variety of meals.

Let this savory bean dish cook all day and have dinner ready when you get home from work. If you want to skip the first step, you can soak dry beans overnight in a large pot of water. These beans get great flavor from celery, garlic, and diced green chiles.

Total Time: 11 hrs. 25 min.
Prep Time: 5 min.
Cooking Time: 10 hrs. 10 min.
Yield: 6 servings, about 1 cup of beans each

Ingredients:

1¼ cups dry red beans (or dry red kidney beans), rinsed
Water
1 medium onion, chopped
2 medium celery stalks, sliced
2 cloves garlic, finely chopped
1 tsp. dried basil, crushed
1 bay leaf
2 cups low-sodium organic vegetable broth
1 cups water
1 (14.5-oz.) can stewed tomatoes
1 (4-oz.) can diced green chiles, undrained
Hot sauce (like Tabasco) (to taste; optional)
3 cups cooked brown rice, warm

Preparation:

1. Place beans in large saucepan. Add enough water to cover beans by two inches. Bring to a boil over medium-high heat. Reduce heat; gently boil for 10 minutes. Remove from heat, cover, and let stand for one hour.
2. Place beans, onion, celery, garlic, basil, bay leaf, broth, water, and tomatoes in 4-quart slow cooker. Cover; cook on low heat for 9 to 10 hours (or on high heat for 4 to 5 hours), or until beans are tender.
3. Remove bay leaf. Add chiles and hot sauce (if desired); cook for an additional 30 minutes.
4. Place ½ cup rice in each of six serving bowls. Top evenly with bean mixture.

 

 

 

Spinach Salad with Quinoa, Chickpeas, and Paprika DressingCost per serving: $1.48

 

This colorful salad is a show-stopper. Make it for your next potluck or picnic, or amaze your family for dinner any night of the week. The recipe makes 12 portions, and you’re going to want to eat them all. Even after it’s dressed, this salad stores well for up to three days. Quinoa and chickpeas give it a hearty serving of protein. We love the juicy tomatoes and cucumber, but the stars of the recipe are the piquant paprika dressing and the full cup of torn mint leaves. We think once you taste this salad, you’ll want to add mint to all of your salads.

Total Time: 4 hrs. 26 min.
Prep Time: 10 min.
Cooking Time: 16 min.
Yield: 12 servings, about 1 cup each

Ingredients:

1½ cups dry quinoa
Water
Sea salt (to taste; optional), divided use
¼ cup sherry wine vinegar
2½ tsp. paprika
Ground black pepper (to taste; optional)
2 Tbsp. extra-virgin olive oil
4 cups raw baby spinach leaves, washed, dried
2 (15-oz.) cans chickpeas (garbanzo beans), rinsed, drained
1 medium cucumber, unpeeled, chopped
2½ cups halved cherry (or small heirloom) tomatoes
1 cup fresh mint leaves
¾ cup coarsely crumbled feta cheese, divided use

Preparation:

1. Place quinoa in a large saucepan; add water to cover by 1-inch. Season with salt if desired. Bring to a boil over medium-high heat. Reduce heat to medium-low; cover and gently boil for 15 to 16 minutes, or until quinoa is tender. Drain if there is excess liquid. Chill, covered in the refrigerator, for 4 hours or until cool.
2. Combine vinegar, and paprika in a small bowl. Season with salt and pepper if desired; slowly whisk in oil to blend. Set aside.
3. Combine spinach, chickpeas, cucumber, tomatoes, mint, and ½ cup cheese in a large bowl; mix well.
4. Add cooled quinoa to spinach mixture; toss gently to blend.
5. Drizzle dressing over salad; toss gently to blend.
6. Sprinkle remaining ¼ cup cheese over salad; serve immediately.

Chicken with Quinoa, Oranges, and WalnutsCost per serving: $2.20
Chicken is pricey when money is tight, but in this recipe, the bulk of the volume is comprised of quinoa, fresh herbs, oranges, and walnuts. To make each serving go further scoop half-portions onto fresh spinach or other greens.

This chicken and quinoa dish is packed with healthy proteins and good fats. Walnuts give it crunch, and oranges and herbs give it lots of fresh flavor.

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 2 servings

Ingredients:

1 cup cooked quinoa
3 oz. shredded rotisserie chicken breast (about ½ cup)
1 oz. walnuts, coarsely chopped (about 14 halves)
1 medium orange, peeled and chopped
2 Tbsp. chopped fresh cilantro leaves
2 tsp. extra-virgin olive oil
2 tsp. red wine vinegar
¼ tsp. sea salt
1 dash ground black pepper

Preparation:

1. Place quinoa, chicken, orange, walnuts, and cilantro in serving bowl.
2. Drizzle with olive oil and vinegar; season with salt and pepper.
3. Mix well and enjoy.

Tip: Store-bought rotisserie chicken is very versatile. You can bone and skin the chicken and use the leftover meat in other recipes throughout the week. It’s great in sandwiches, soups, and salads.

 

 

 

Sweet Potato Skins with Chicken and SpinachCost per serving: $2.57
These stuffed sweet potatoes look like appetizers, but they’re actually pretty filling since they’re packed with spinach and chicken.

 

We took what is usually a greasy bar snack and turned it into a delicious appetizer that is healthy enough to eat for a meal! These baked sweet potato skins are topped with spinach, spiced chicken, and cilantro, with a dollop of Greek yogurt.

Total Time: 20 min.
Prep Time: 10 min.
Cooking Time: 10 min.
Yield: 4 servings

Ingredients:

4 baked medium sweet potatoes, cut in half
1 tsp. olive oil
½ tsp. sea salt (or Himalayan salt)
4 oz shredded cooked chicken breast, boneless, skinless
1 tsp. all-natural taco seasoning, no salt added
1 cup steamed spinach
8 Tbsp. low-fat plain Greek yogurt
¼ cup chopped fresh cilantro

Preparation:

1. Heat oven to 400° F.
2. Scoop flesh out of the sweet potatoes and reserve for another use.
3. Place skins on a baking sheet. Brush with oil and sprinkle with salt. Bake for 10 minutes, or until crisp.
4. While skins are baking, combine chicken and taco seasoning in a small bowl; mix well. Set aside.
5. Replace sweet potato flesh and top each sweet potato half evenly with spinach, chicken mixture, yogurt, and cilantro.

Lentil and Feta SaladCost per serving: $2.23
Once you’re done chopping the fresh vegetables and herbs to compose this lentil salad, you’re left with a large enough recipe to feed you all week. Plus, it’s a good vegetarian source of protein and fiber.

This lentil salad is a winner in so many ways. It takes a little bit of effort to chop all of those fresh veggies and herbs, but once you’re done, you’ve got enough food for a week’s worth of meals. Eat it in winter, spring, summer, or fall. It’s a good vegetarian source of protein and fiber and has only 221 calories per serving.

Total Time: 1 hr. 15 min.
Prep Time: 15 min.
Cooking Time: None
Yield: 6 servings, about 1½ cups each

Ingredients:

⅓ cup fresh lemon juice
2 Tbsp. extra-virgin olive oil
½ tsp. dried thyme (or 1½ tsp. chopped fresh thyme)
Sea salt and ground black pepper (to taste; optional)
3 cups cooked lentils
½ cup crumbled feta cheese
1 medium cucumber, finely chopped
3 medium celery stalks, finely chopped
2 cups quartered cherry tomatoes
1 medium red bell pepper, finely chopped
¾ medium red onion, finely chopped
½ cup fresh parsley, chopped
¼ cup fresh mint leaves, chopped

Preparation:

1. Combine lemon juice, oil, and thyme in a small bowl; whisk to blend.
2. Season with salt and pepper if desired. Set aside.
3. Combine lentils, cheese, cucumber, celery, tomatoes, bell pepper, onion, parsley, and mint in a large bowl; mix well.
4. Drizzle with dressing; toss gently to blend. Refrigerate, covered, for 1 to 12 hours.
5. You can eat it after an hour, but the next day is the best!

Via Team Beachbody Blog, edited by Maria Doney

It's Ok To Lift As A Woman!

Lifting doesn't mean bulky!!!

I wasn't really into "lifting" not because I was afraid of getting too bulky but because I really didn't know where to start. I have worked out for over 20 years, a lot of cardio and some weights. After doing many Beachbody programs (and being a Team Beachbody Coach) I was really excited when they released Hammer & Chisel.  I knew it was going to be tough but was so ready to tone up and learn more about building muscles but not bulking up.  We as women sometimes fear that if we lift we may lose the femininity we work so hard for, but that is far from the truth.  I have learned how to EAT RIGHT (most difficult part in the beginning of our journey), lift enough weight to build and tone where I want.....booty and abs were my priority!! I do not lift more than 40 pounds, so it's not too bad or difficult and more about reps and form.

It is also very important to continue your cardio routine even though you are lifting, the balance of intervals is very important to building and maintaining your muscle.  Hammer & Chisel does an excellent job incorporating both and kicking your butt in doing so! If you are a beginner and want to learn more about lifting, this program is definitely one that will teach you at a very doable pace!

So my point ladies, is don't be afraid to add some weight to your fitness programs!!!  Strong Is The New Sexy!!!!


Maria Doney

9 Foods That Aren't As Healthy As You Think

If you have a cheat meal or eat unhealthily every so often, that isn’t so bad (we try and follow the rule of eating an 80% clean diet). But, what if you’re eating badly and don’t know it? Sure, you stay away from deep-fried Oreos, but is your favorite “health food” snack keeping you from reaching your goals?

Here are nine foods that have successfully disguised themselves as “diet-friendly” foods. Don’t let them fool you.

Granola
Shocked? Granola is often touted as an outdoorsy health snack. Yet, it’s super high in calories and many variations are loaded with sugar and saturated fat.

Solution: Go raw. Muesli is basically just raw granola and it tends to have less sugars and oils—but just in case, always read the label. If you are trying to lose weight, make sure to measure to keep your portion size reasonable.

Frozen Diet Meals
Frozen dinners are not as healthy as they advertise. Though many are low in calories (most range from around 240–400 calories), they are highly processed, lacking in nutrients, and brimming with sodium. Although they may seem convenient, you give up a lot in exchange for the convenience of a three-minute microwaved meal.

Solution: Prepare healthy meals in bulk at the beginning of the week to deter you from having to choose these unhealthy convenient options. Or, if you absolutely must, read the labels. Some brands are better than others. Amy’s Kitchen, for example, does a better job than most.

Sports Drinks
Note the word “sports” in the title. These drinks are specifically designed to replenish carbs, electrolytes and other nutrients during long, hard efforts. In any other situation, they’re just sugar water. You might as well drink soda.

Solution: Generally, sports drinks are only useful for hard exercise going longer than an hour. Otherwise, you’re probably better off with water. However, if you’re eating at a calorie deficit and you’re having a hard time making it through your 30–60 minute workout, a little extra blood sugar might help, so experiment with a diluted sports drink. And again, read labels. High fructose corn syrup or artificial dyes won’t give you the fitness boost you’re looking for.

“Fat Free” Products
“Fat Free” might look good on paper, but your body actually needs fat! Plus, as Nutrition Expert Denis Faye explains, in most of these products “they just replace the fat with carbs and salt, so you’ve basically gone from pouring a little unsaturated fat on your salad to dumping on a pile of sugar.”

Solution: Stick with simple homemade dressings, like balsamic vinaigrette, and, if you’re out, ask for them on the side to control how much you’re using.

Muffins
American-style muffins first came into popularity at the end of the 18th century…and never went out of fashion again. But, this sweet quickbread is hardly healthy. Take those tempting blueberry muffins you see at some classic coffee chains. They’ll pack on about 460 calories and 15 grams of fat. Not to mention they’re usually made with refined flour, tons of sugar, and goodness knows what preservatives.

Solution: Almost all store-bought muffins should really just be avoided. If you’re really craving a muffin, try this flourless chocolate muffin that’s lower in calories and higher in fiber and other good-for-you components. Or, this plum bran muffin if you’re looking for a real fruit and fiber boost.

Sushi
As far as proteins go, fish deserves a high place in your diet and sushi can be a great way to enjoy it. However, most sushi is more rice than fish, and sometimes, it’s been deep fried (we’re looking at you, spider roll) or coated with mayonnaise (cue the dynamite roll and almost any sushi that has “spicy” in the name). While it’s never a complete junk food, like many items here, you can’t chow down without restraint and expect to see nothing but benefits.

Solution: If you do rolls, try to choose rolls made with brown rice or those that are low-carb (in other words, rice free). Or, stick with sashimi.

Pretzels
Don’t confuse these travel-friendly little bites that are low in fat, for a “healthy” snack. This carb-heavy, calorie-laden treat is almost completely devoid of nutrients and is often high in sodium. For instance, you’ll get an entire day’s worth of sodium in one cup of Rold Gold pretzels.

Solution: Stick to nutrient-dense snacks like almonds, walnuts, pumpkin seeds, or sunflower seeds. Just keep an eye on the serving size if you’re watching your weight.

Veggie Chips
 Just because something contains the word “veggie” in the name doesn’t mean it’s healthy. High in fat and sodium, Veggie Chips are often extraordinarily high in fat and sodium and, honestly, not much better for you than potato chips.

Solution: When snacking, eat your veggies raw—and dip them in hummus if you want to add flavor.

Tea
What’s the problem with tea today? It’s mainly not tea! Most mass-produced teas come bottled with preservatives and designer drinks like chai lattes pump the sugar and additive content through the roof.

Solution: Try Tejava (which is all-natural and just contains brewed tea), stick to unsweetened teas from your local coffee shop, or brew your own. It’s easy!

Via: Team Beachbody Blog

Chicken and Zucchini Poppers

Ingredients:

1 lb. ground chicken breast
2c grated zucchini (leave peel on)
2-3 green onions, sliced
3-4 Tbsp cilantro, minced
1 clove garlic
1 tsp salt
½ tsp pepper
(optional: ¾ tsp cumin)
olive oil, for cooking (or coconut oil, avocado oil, or ghee)

Instructions:

Toss chicken with zucchini, green onion, cilantro, garlic, salt, and pepper (and cumin, if using). Mixture will be quite wet.

To cook on the stovetop:

Heat a drizzle of olive oil in a medium pan over medium heat. Use a small scoop or a heaped tablespoon to scoop meatballs into the pan. Cook 8-10 at a time for about 5-6 minutes on the first side. Flip and cook an additional 4-5 minutes, or until golden brown and the centers are cooked through.

To bake:

Drizzle a bit of olive or avocado oil onto a baking sheet. Scoop meatballs onto the greased pan. Drizzle a bit of additional oil over the meatballs. Bake at 400 degrees 20-25 minutes, or until cooked through. If desired, place under the broiler for an additional 2-3 minutes or until browned on top.
Serve with guacamole, salsa, or your favorite dip.

Via OneLovelyLife!

Everything You Thought You Knew About Lactic Acid Is Wrong

For a semi-serious athlete, Jeremy Rosenberg is not unusual. The Los Angeles-based book editor is a weekend warrior on the city’s soccer fields, but says he pays for it after most games.
“A couple of hours after I play I feel like what I imagine a whirling dervish does: A post-ecstatic mental state combined with being totally physically drained,” says Rosenberg. “As long as I don’t stop playing, I feel great. But stopping means soreness.”
Rosenberg and his fellow players don’t pretend to be physical therapists or exercise scientists, but they confidently throw around the same term to explain their aching muscles: Lactic acid.
Ah, lactic acid, the much maligned (and misunderstood) participant in the body’s metabolic energy systems. But Rosenberg and his mates can be forgiven: Many trainers and even some physicians make the same mistake, blaming lactic acid not only for the deep muscle burn felt during exercise and the intense ache afterwards, but also for calling it lactic acid in the first place.
“One of the long-standing myths in exercise science and popular culture is that lactic acid causes fatigue,” explains Lance Dalleck, an assistant professor of exercise and sport science at Western State Colorado University. The only problem is that the body doesn’t produce lactic acid, not even during intense exercise. “Lactic acid exists in sour milk,” says Dalleck, “and blood and sour milk have markedly different mediums.”

Meet the Real Lactic Acid
What most people are referring to when they say “lactic acid” is actually lactate, and it’s not responsible for the burn you feel in your legs after running intervals or peddling furiously to keep up with the peloton in a road race. Nor is it responsible for the soreness you may feel up to 48 hours after a tough workout, as many believe. Indeed, it’s not a waste product of exercise at all. On the contrary, lactate helps to delay fatigue, and can even serve as a fuel for your muscles, says Dalleck.
The whole misunderstanding dates back to a 1922 study by two British scientists, Otto Meyerhoff and Archibald V. Hill. In their Nobel-Prize winning research investigating the energy capabilities of carbohydrate metabolism in skeletal muscle, they suggested that lactic acid is produced in humans as a side reaction to glycolysis (the breakdown of glucose to fuel muscular work). And that’s essentially how it has been explained ever since: Lactic acid is a sort of residue from your muscles burning fuel, and its buildup is what causes the burn and ache athletes commonly experience during and after intense effort. Because after all, acid burns, right?
What recent studies have found fairly conclusively is that while lactic acid—or more accurately, lactate—coincides with “acidosis” in muscles, it’s not the cause. During vigorous exercise, muscles gobble up ATP, the body’s primary energy source. Every time an ATP molecule is split for energy, it breaks down into ADP and one hydrogen ion, also called a proton. It’s the increase in these protons that causes acidification, known as acidosis, and that does burn.
Coinciding with this buildup of protons (from the splitting of ATP) is the buildup of pyruvate molecules, which are produced during the last step of glycolysis. Each pyruvate molecule absorbs two protons to become lactate. Thus lactate production is actually a consequence of acidosis, not the cause, and helps to buffer the negative effects of it. What’s more, during moderate and hard exercise, lactate can even be shuttled back into mitochondria (i.e., the cell’s power plants) and converted into energy. But at some point during intense exercise, the buildup or protons overwhelms the ability of pyruvate to absorb them. That’s when you feel the burn, and that’s when you have to take matters into your own hands.

How Beat the Burn
Your best bet here is beta-alanine, an amino acid that combines with another amino acid called L-histidine to create a substance called carnosine, which buffers against acid buildup in muscle tissue. You’ll find carnosine in beef, but you’d need to eat a whole lot of it to receive an effective dose for improving exercise performance. And since there’s already plenty of L-histadine circulating in your body, supplementing with beta-alanine is the most efficient method for creating performance-enhancing levels of carnosine at the cellular level. (Unabashed product plug: Beta alanine is one of the primary ingredients in Beachbody Performance Energize, our most powerful performance booster to date.)
Because it takes time to elevate carnosine concentration, results typically occur after 1 to 2 months of daily use. The only common side effect from beta-alanine consumption is a harmless, but potentially uncomfortable symptom called paresthesia. It’s characterized by a tingling sensation throughout the body, and most often occurs with high doses. If you experience paresthesia, try taking smaller (i.e., less than 800 mg) doses of beta-alanine throughout the day instead of one large one.

But What about Muscle Soreness?
Along with acidosis, lactate is also frequently blamed for delayed onset muscle soreness (DOMS), which can occur as soon as 6 hours after exercise, and usually peaks 48 hours afterward. The blame is misplaced here as well, as DOMS is caused by micro tears in muscle, not the buildup of lactate. Still, there are several steps you can take to ease the ache.

Pop Some Ibuprofen
The soreness you feel after a tough workout is the result of swelling and inflammation caused by the micro tears mentioned earlier. Popping Ibuprofen, which is an anti-inflammatory, can significantly reduce the pain, according to a study by Greek researchers in the Journal of Strength and Conditioning Research. But that relief may come at a price. An ever-growing body of research has also linked NSAIDs (including ibuprofen) to everything from cardiovascular issues and intestinal dysfunction to suppressed protein synthesis post-exercise. Occasionally taking a couple of capsules is probably just fine—but give some serious thought to using it regularly.

Take Tart Cherry Extract
Doing so can help reduce DOMS not only after a tough endurance workout, but also after intense resistance training, according to two separate studies at Texas A&M University. Both studies supported the results of previous research, showing that tart cherries can reduce muscle breakdown and inflammation, thereby reducing soreness.

Give Yourself a Massage
 Using a foam roller to knead your muscles post-workout can significantly reduce DOMS, according to a recent study in the International Journal of Sports Physical Therapy.Give each major muscle group at least five rolls, starting with your calves and working your way up your body. Spend extra time on sore spots.

Wear Compression Gear
People who wear compression garments after their workout experience less soreness and faster muscle recovery than people who wear a more traditional gym outfit, like a t-shirt and shorts, according to a recent study in the Journal of Sports Science and Medicine. The reason: By compressing the muscle, such garments help reduce swelling and pressure.

Via: Team Beachbody Blog

What to Do When You Blow Your Calorie Budget

So you splurged … now what? Should you just throw in the towel and continue on with your day of indulgence: tall stack of pancakes for breakfast, all-you-can-eat buffet for lunch, and dessert after dinner. Not so fast.

Before you beat yourself up for blowing it, or find yourself stuck in a day of gluttony, check out these steps to get back on track when you’ve blown your calorie budget.

Make Your Next Meal Healthy
One meal or day of overeating won’t have a big impact on progress, but a week or month of splurging can definitely set you back. Instead of tossing in the towel and starting over tomorrow, begin eating right at your next meal. The whole day or week isn’t a wash with a little indulgence—just get right back on track, and you will feel good that you did.

Stay Positive
If you slip up and fall off the wagon, regain focus on the reason you’ve set these goals in the first place. Are you training for an upcoming marathon? Is it to look stunning as you walk down the aisle at your wedding? Do you want to be fit and healthy to chase your grandkids around? Keep a positive outlook! Remember that this is a journey, after all, and it will be full of peaks and valleys.

Assess Barriers and Strategize
OK, so you blew it; it’s now time to find out why. Were those chocolate chip cookies in your pantry calling your name? Did you forget how to say no to the bottle of wine your friend wanted to split at dinner?
When you blow your calorie budget, assess if external pressures are to blame. If the cookies in your pantry are too tempting, don’t bring them inside the house. If you find yourself eating (or drinking) for social reasons, maybe it’s time to practice standing up for yourself and embracing the power of “no.”

Increase Your Budget
So you know you’re going to have cheesecake at dinner? Don’t skip that workout! Make sure to get in some extra steps and go harder during your workout if you know that you may need a bigger calorie budget that day. Plus, a little extra sweat sesh isn’t a bad thing either.

Don’t Amend the Budget
Even if you might have blown your calorie budget by lunch or ate too much all day long, don’t skip your next meal or severely restrict calories the following day to make up for the splurge. Restriction will likely backfire and can set you up for a cycle of blowing the budget. Skipping meals creates ravenous hunger and, at that point, everything in sight might look good!
Instead of amending the budget by cutting calories from another meal or day, just chalk it up as a small splurge and continue on with your healthy eating plan.

Get Support
Lifestyle changes are not easy, so make sure that you have enough support to create lasting change. Maybe you need to consult with a professional like a dietitian to address your nutrition habits or a counselor to discuss emotional eating and barriers to change. Confide in a friend that you trust and let her know your goals, so hopefully next time she won’t even ask to split a bottle of wine, or tempt you with dessert. Engage in the community in one of my Challenge/Accountability Groups to get virtual support from like-minded people who can motivate you to stay on track.

Splurges are a normal part of a healthy living routine; just keep them in moderation so that they don’t hinder your progress!

Via MyFinessPal and edited by Maria Doney