Mindful Eating Tips to a Happier, Healthier YOU

Mindful Eating Habits!

Mindful Eating Habits!

We have all been there—that moment when you start snacking and you realize you just devoured the entire box of cookies or bag of chips. What would you do if you found out that you could have prevented that binge session by adopting the practice of mindful eating?

We admit, it’s sounds much easier said than done. Becoming more aware of what we put into our bodies, however, may help us to make healthier choices in the long run. And doesn’t that sound amazing? Just ask the expert, Michele Promaulayko—editor-in-chief at Yahoo and former vice president and editor-in-chief of Women’s Health magazine: “In a 2013 Kent State University study, researchers found that mindfulness strategies — for example, paying close attention to the taste and smell of food, and attending to hunger and fullness — significantly increased people’s satiety after a meal.”

Five mindful eating tips you can try or share with a Friend!!

Remember that food should be savored

Taking the time to enjoy each healthy meal is one of best ways to achieve your goal weight and even boost your appreciation for food. Think of it this way, when you get lost in an activity—such as driving to work or chatting with a friend—you lose the focus you should have used to concentrate on each meal. When you focus on what you’re doing in that moment, you’re more likely to realize once you have become full, thus preventing yourself from overeating and gaining weight.

Eliminate technology

We live in a technology-driven world where it’s socially acceptable to text, send or respond to emails and binge on social media—all while enjoying a three-course meal. But you don’t have to let yourself fall victim to this bad habit. This is also referred to as “mindless eating.” People who engage with technology during a meal or snack while they watch a movie often consume more than they need. If you can’t live without a snack at the movie theatre, consider purchasing something healthy instead of popcorn and candy. Put the phone down while eating. Turn off the television and have a conversation or two. pay more attention to what and how much you are eating.

Appreciate the flavors of each meal

In today’s busy world, we don’t always have time to sit down and enjoy each meal in the way it was intended. Some days, getting the whole family to sit together is nearly impossible. When you make a conscious effort, however, to take just a minute out of each meal to pay attention to the flavors of your favorite dish or afternoon snack you will learn to appreciate the food on your plate. Lastly, focusing on the flavors of a healthy dish vs. artificial junk food, for example, may help you make healthier meal choices. And once you get a better understanding of healthy eating and healthy foods, you might just decide that healthy eating is the way to go. Not only will you feel happier but your waistline will thank you!

“Connect” with your food

Mindfulness is really about rekindling a relationship with our food. From planting a veggie garden through baking bread to visiting a farmers market, many of the things we have been preaching about for years help us connect with the story behind our food. So before you venture off on your next trip to the grocery store, consider stopping by the farmers market and picking up a few things for your next meal.

Check in with yourself

Before you head in to the kitchen, ask yourself how hungry you are. Are you just eating out of boredom? Or are you truly hungry. When you get in the habit of snacking out of boredom it will be much more difficult to drop it, believe me. I know all about eating out of boredom as well as emotional eating. But, if you only snack or whip up a meal when you’re truly hungry you can prevent yourself from overeating and, of course, packing on avoidable pounds. This, my friend, can be the start of how you can start shedding a few pounds!

For more information on how to better get your eating in check, please contact me. I would love to talk to you. Working with others to get healthy and lean is what I do.. and love!

Happy Eating!

Denise ~ The Mom with a Mission

Fitness and Nutrition Coach and Consultant

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Tangy BBQ Sandwich ~ The Healthy Way!

Due to the Holiday, I figured I would share with you a healthy BBQ Dish. Who said that eating BBQ food has to be fattening? Ribs, pulled-pork sandwiches, and barbecue chicken can be diet-friendly, too! With a few simple modifications, I have turned your summer favorites into healthy, finger-lickin’ meals. Now you can enjoy your BBQ without worrying about your waistline.

Tangy BBQ Sandwich

Using lean turkey breast instead of pork cuts down on calories, but the tangy barbecue sauce packs plenty of flavor. Serve with a low-cal coleslaw for a complete meal.

Ingredients: Unsalted butter, large onion, kosher salt, cider vinegar, barbecue sauce, water, cooked turkey breast, black pepper, Kaiser rolls, dill pickles, hot sauce

1 tablespoon unsalted butter or “I Can’t Believe Its Not Butter”
1 large (about 2 cups) thinly sliced onion
1/2 teaspoon kosher salt
3 tablespoons cider vinegar
1/2 cup barbecue sauce
1/2 cup water
4 cups (about 1 pound) leftover chopped cooked turkey breast
1/4 teaspoon freshly ground black pepper
6 (1 1/2-ounce) Kaiser rolls or hamburger buns, split and warmed
Dill pickles (optional)
Hot sauce (optional)
1. Melt butter in a medium saucepan over medium-high heat. Add onion and sprinkle with salt; cook, stirring frequently, until soft (about 7-9 minutes). Add vinegar, barbecue sauce, and 1/2 cup water; simmer 5 minutes. Add turkey to sauce mixture, and stir until thoroughly heated (about 3-5 minutes). Add pepper, taste, and season with additional salt, if needed.

2. Arrange turkey evenly on bottom halves of buns; top each portion with additional sauce. Cover with bun tops; serve with pickles and hot sauce, if desired.

I hope you enjoyed this recipe!! Use this at your next BBQ and Im sure your guests will love the idea of having a healthy option to chose from!

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“Healthy Living for the Whole Family”

Fast Food..If You Must!

No this is not a joke!! I am not saying run to McDonalds today.. But it happens. Long road trips, lunches with co-workers, driving with the kids after school or soccer practice, or you are with your spouse/significant other/boyfriend or friends and they want to stop for a burger and fries, what do you do?? It happens to all of us.. Me too!! My son is Little Mr. Fast Food!! Some of his play dates happen at fast food places.. He loves Chik Fila.. What do you do??

You know fast food is definitely not for you, if you are trying to stay in shape or want to continue on your health journey..Its a real bad epidemic out there… It contributes significantly to obesity. Read Fast Food Nation. Or See Super Size Me. If you’re really serious about getting or staying in shape, fast food restaurants are not on your path to success.

While the fast food companies have generally shown an appalling disregard for their customers’ health, they have been shamed by our nation’s obesity epidemic into offering some menu items that have some nutritional value. They still can’t resist adding a little unneeded fat or extra high-fructose corn syrup just to spice things up, so it’s wise to take a buyer-beware approach when ordering your meal. Here are some tips to make healthier choices and some suggestions about the healthiest (relatively speaking) things to order at some of the major fast food chains.

1. Get less for your money. This may seem counter intuitive, but the so-called value meals really only offer you extra calories, saturated fat, sugar, and other diet killers. While it may seem like an unbelievable deal that you can get twice as many fries for only 19 more cents, it’s a bit of a false economy, unless you’re saving up for a bypass operation. If you really want to save money, pack a lunch.

2. Discover your inner child. The best place to find a reasonably sized portion for an adult is, sadly, the children’s menu. Bowing to the horrible publicity created by childhood obesity, fast food companies have made the most improvements to their kids’ menus. In fact, at some restaurants, the kids’ meal is the only way you can get healthy sides like fruit or carrots. Don’t be ashamed to order the junior hamburger or even the kids’ meal. You might get a free toy in the transaction!

3. Stick to salads. A big problem with fast food is that many innocent-looking nuggets and patties are loaded with added fats, flavorful chemicals, and high-fructose corn syrup, which wreak havoc on your blood sugar levels not to mention they do who-knows-what-else to your body. So, order the salad. You’re probably not going to be eating organic fruits and vegetables in these salads, but they’re probably less adulterated with bad-for-you additives than the other options. Until you get to the dressing. Ask for oil and vinegar or a vinegar-based dressing like Italian. Also, most places give you enough dressing to dress several salads so use only half the packet of dressing or ask for a side cup you can squirt it into, and then dip your fork in the dressing before you take a bite of salad.

4. Beware of “theme” salads. It’s called a salad. It looks like a salad. It has lettuce. It must be a salad…right? Don’t be fooled by clever naming tricks. One restaurant I went to had a “cheesesteak salad” on its menu. And, a taco salad at most places includes all the unhealthy ingredients you’re trying to avoid. Use common sense when selecting a salad. Make sure all the ingredients are vegetables, fruits, and lean proteins you can recognize.

5. Have it your way. Remember the old Burger King jingle, “Hold the pickle, hold the lettuce, special orders don’t upset us”? Take them at their word—only don’t hold the pickle and the lettuce, and do hold the mayo and ketchup that includes high-fructose corn syrup.  Ask if you can substitute the breaded  chicken breast for the grilled chicken breast, wheat buns for white buns, or better yet , no bun at all!! Ask for extra veggies. And hold the “cheez,” especially if it’s spelled with a “z.” Tell them you’d rather salt the fries yourself. When you order the “healthy” grilled-chicken or fish sandwiches, make sure they’re not loaded with mayo or special sauces. Ask for salsa or mustard instead. Yes, you’re being picky. But, it’s your health that’s on the line here!

6. Watch what you drink. The most profitable menu items for restaurants are soft drinks. They cost almost nothing to make and what you get in return is tons of sugar and chemicals, and maybe, eventually, diabetes! Try to stick with unsweetened iced tea or water. And to play the broken record again, if you must get soda, get the small size.

7. A milkshake is not a drink. It will often be suggested that you wash down your burgers and fries with a frosty milkshake. Sounds good, right? You can tell yourself you’re getting your calcium! You’re also getting over 1,000 calories if you get a large size at some restaurants. Even the kid sizes come in at 300 plus calories. Your drink shouldn’t have more calories than your meal.

I hope these little tips help you with making your selections at some fast food places.. The best thing for you to do if you are trying to be healthy, is to always have healthy snacks or lunches, pre-packed so if you are ever put into a situation where you have to go through a drive thru or go into a fast good restaurant, you are prepared..

Stay tuned for my blog on the “Worst Fast Food” Places to visit!!

Worst Fast Food Places to Visit!

Worst Fast Food Places to Visit!

 

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It’s not true!

I have been told many times that scales are unnecessary, yet I couldn’t resist looking at that thing every morning or every other morning. I have found out a lot since then and now look at my scale every week or two or three.. There are many factors that change those numbers.. The scale as we know it, is lying!! Hate to break it to you, but it’s true!!

If you just can’t bring yourself to toss the scale in the trash, you should definitely familiarize yourself with the factors that influence it’s readings. From water retention to glycogen storage and changes in lean body mass, daily weight fluctuations are normal. They are not indicators of your success or failure. Once you understand how these mechanisms work, you can free yourself from the daily battle with the bathroom scale.

It's just not true!

It’s just not true!

Water makes up about 60% of total body mass. Normal fluctuations in the body’s water content can send scale-watchers into a tailspin if they don’t understand what’s happening. Two factors influencing water retention are water consumption and salt intake. Strange as it sounds, the less water you drink, the more of it your body retains. If you are even slightly dehydrated your body will hang onto it’s water supplies with a vengeance, possibly causing the number on the scale to inch upward. The solution is to drink plenty of water.

Salt plays a big role in water retention. A single teaspoon of salt contains over 2,000 mg of sodium. Generally, we should only eat between 1,000 and 3,000 mg of sodium a day, so it’s easy to go overboard. Sodium is a sneaky substance. You would expect it to be most highly concentrated in salty chips, nuts, and crackers. However, a food doesn’t have to taste salty to be loaded with sodium. A half cup of instant pudding actually contains nearly four times as much sodium as an ounce of salted nuts, 460 mg in the pudding versus 123 mg in the nuts. The more highly processed a food is, the more likely it is to have a high sodium content. In my house…salt is rarely used.. I do use it occasionally to season but use a lot of sea salt too!!

That’s why, when it comes to eating, it’s wise to stick mainly to the basics: fruits, vegetables, lean meat, beans, and whole grains. Be sure to read the labels on canned foods, boxed mixes, and frozen dinners. Women may also retain several pounds of water prior to menstruation. for me, this is do true!! As I got older, my cycle has gone haywire.. I tend to be bloated 2 to 3 weeks a month sometimes.. So I definitely stay away from the scale or it would definitely be thrown out the bathroom window!!  This is very common, though, and the weight will likely disappear as quickly as it arrives. Pre-menstrual water-weight gain can be minimized by drinking plenty of water, maintaining an exercise program, and keeping high-sodium processed foods to a minimum. And for this mom over 40, taking her hormone medication!!

Another factor that can influence the scale is glycogen. Think of glycogen as a fuel tank full of stored carbohydrate. Some glycogen is stored in the liver and some is stored the muscles themselves. This energy reserve weighs more than a pound and it’s packaged with 3-4 pounds of water when it’s stored. Your glycogen supply will shrink during the day if you fail to take in enough carbohydrates. As the glycogen supply shrinks you will experience a small imperceptible increase in appetite and your body will restore this fuel reserve along with it’s associated water. It’s normal to experience glycogen and water weight shifts of up to 2 pounds per day even with no changes in your calorie intake or activity level. These fluctuations have nothing to do with fat loss, although they can make for some unnecessarily dramatic weigh-ins if you’re prone to obsessing over the number on the scale.

Otherwise rational people also tend to forget about the actual weight of the food they eat. For this reason, it’s wise to weigh yourself first thing in the morning before you’ve had anything to eat or drink. Swallowing a bunch of food before you step on the scale is no different than putting a bunch of rocks in your pocket. The 5 pounds that you gain right after a huge dinner is not fat. It’s the actual weight of everything you’ve had to eat and drink. The added weight of the meal will be gone several hours later when you’ve finished digesting it.

Exercise physiologists tell us that in order to store one pound of fat, you need to eat 3,500 calories more than your body is able to burn. In other words, to actually store the above dinner as 5 pounds of fat, it would have to contain a whopping 17,500 calories. This is not likely, in fact it’s not humanly possible. So when the scale goes up 3 or 4 pounds overnight, rest easy, it’s likely to be water, glycogen, and the weight of your dinner. Keep in mind that the 3,500 calorie rule works in reverse also. In order to lose one pound of fat you need to burn 3,500 calories more than you take in. Generally, it’s only possible to lose 1-2 pounds of fat per week. When you follow a very low calorie diet that causes your weight to drop 10 pounds in 7 days, it’s physically impossible for all of that to be fat. What you’re really losing is water, glycogen, and muscle.

This brings us to the scale’s sneakiest attribute. It doesn’t just weigh fat. It weighs muscle, bone, water, internal organs and all. When you lose “weight,” that doesn’t necessarily mean that you’ve lost fat. In fact, the scale has no way of telling you what you’ve lost (or gained). Losing muscle is nothing to celebrate. Muscle is a metabolically active tissue. The more muscle you have the more calories your body burns, even when you’re just sitting around. That’s one reason why a fit, active person is able to eat considerably more food than the dieter who is unwittingly destroying muscle tissue.

Robin Landis, author of “Body Fueling,” compares fat and muscles to feathers and gold. One pound of fat is like a big fluffy, lumpy bunch of feathers, and one pound of muscle is small and valuable like a piece of gold. Obviously, you want to lose the dumpy, bulky feathers and keep the sleek beautiful gold. The problem with the scale is that it doesn’t differentiate between the two. It can’t tell you how much of your total body weight is lean tissue and how much is fat.

There are several other measuring techniques that can accomplish this, although they vary in convenience, accuracy, and cost. Skin-fold calipers pinch and measure fat folds at various locations on the body, hydrostatic (or underwater) weighing involves exhaling all of the air from your lungs before being lowered into a tank of water, and bioelectrical impedance measures the degree to which your body fat impedes a mild electrical current. If the thought of being pinched, dunked, or gently zapped just doesn’t appeal to you, don’t worry. The best measurement tool of all turns out to be your very own eyes. How do you look? How do you feel? How do your clothes fit? Are your rings looser? Do your muscles feel firmer? These are the true measurements of success.

I share this information with all women and men who are in my online health groups.. The last thing you want is to eat healthy all week, exercise and then step on the scale and see you lost nothing or gained a pound.. There are so many factors surrounding the scale and so many people use this only as their way of seeing success.

If you are exercising and eating right, don’t be discouraged by a small gain on the scale. Fluctuations are perfectly normal. Expect them to happen and take them in stride. It’s a matter of mind over scale..

And if you see that you are doing everything right and the scale continues to stay at the same number, then it may be time to re-examine your food eating. Keep a journal, I recommend, and that way I can look at your food choices and help you if you managed to hit a plateau!!

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Oh No! I missed a workout!

Resistance training helps burn more calories than cardio alone!

Sometimes we miss a workout or two or three. But it’s ok.. I get asked quite a few times by people who have started a Fitness Program or who exercise. What should I do now that I missed a workout?

Here’s my suggestion to them, depending on their situation of course:

First, I find out why they missed. Sometimes workouts get skipped because you’re sick. Or because you’re traveling. Or for some other reason, like your dog ate the disc!!

If you miss a day (or two, or three), just get back at it as if nothing has happened, starting with the workout you skipped. Miss much longer and you’ve got a decision to make. You can either start the program over from scratch, or ramp yourself back to the place you were when you stopped.

Ultimately, when you get back to your program, what you do is really about what will keep you motivated. That said, doing the full program as scheduled is the best way to make sure you get full benefit from it. If you just miss a few days, it’s fine to resume where you left off, but if it’s been weeks, you’ve probably lost most of your gains fitness-wise, so it’s worth starting from scratch in order to get the most possible gains and to avoid injury.

But if doing this will crush your motivation, start where you left off, but if you’ve been off more than 5 or 6 days, ramp back up slowly or you’ll risk getting so sore you can hardly move by exhausting all of your fast-twitch muscle fibers. If your program offers a recovery week, start with that.

Hey, missing a workout happens to the best of us.  But it’s getting back on track that’s important. Always talk to your fitness coach, if you have one. Find a support person, group such as an online fitness or nutrition group that specifically is about your workout. Such as T25, Insanity or PiYo.. There are tons of groups on Facebook. Just don’t give up!! Don’t let that exercise go back inside the closet or waste that gym membership if you have been skipping your gym workouts.. Don’t beat yourself up, missing a workout or two can actually become a motivating factor if you train your brain to think this way. Now you have a goal. Start again. This can help you push harder and stay more committed!!

I hope you enjoyed this blog! Please feel free to contact me with any questions or comments. Need an online support group, please feel free to contact me. I would be more than happy helping you out!

Have be a Great Day!!

Oh no.. Did you say Motivation?

Motivation is a funny subject that is given way too much attention, if you ask me. Waiting to feel motivated before you exercise is fraught with danger and gives it more power over your life than it should have. The only one who gets to decide whether you exercise, and how much exercise you do, is you!

What you need to get your mind around is a non-negotiable exercise regimen that you will do no matter what. Make it realistic and make it activities you enjoy – and then do them. No excuses and no down time (except for scheduled days off, which you must have). Because you know that when you do, you will feel good about yourself. And feeling good about yourself is better than just about anything.

Good things come to those who wait but better things come to those who  get up and get moving!!

Good things come to those who wait but better things come to those who get up and get moving!!

Need a few more tricks to help you through? Try these:

Change your perspective – stop thinking about how hard it is, and start thinking about all the benefits you will reap. This is an investment in you, and you deserve to feel like the best you available. No purchase of L’Oreal products required.

Set a goal. But please, oh please, oh please, don’t make it a weight loss goal. its ok to add it to your list. But don’t justvsay you want to lose weight.. Why do you want to? How are you feeling with being over-weight? Weight goes up; weight goes down. And sometimes you get heavier even when you exercise. That sucks and can dampen your enthusiasm faster than a very damp sponge that has been dumped right on top of your enthusiasm. Really damp. But that doesn’t mean you aren’t getting fitter and more awesome. Make your goal something you can measure – maybe get an exercise program that has 10 minute exercise or 30 minutes a day exercises. Maybe walk for at least 45 minutes, four times this week. My current goal is to get Insanity and CIZED certified, teach fit clubs and classes and possibly learn and teach Zumba and finally join a friend and run a race in the Fall! Then I’ve broken that down into weekly training goals that I can tick off. Another chance to give myself a pat on the back. See a common thread here?

Schedule regular times to work out, and get buy in from whomever you need to support you in that goal. I run monthly online support and accountability groups and we discuss ways on fitting in exercise In your own home, especially when you have little ones, work a full time job or go to school. You can usually fit in 15-30 minutes before the kids get whiny.. But you can also try other ways too!  Need your partner to watch the kids while you exercise in the family room? Or your mom to come over and help out while you go for a walk?  Fine. Schedule it. Make sure they are on board, and go. My favourite time to exercise is first thing in the morning because then I get to enjoy that smug exerciser feeling for the rest of the day. If I have to workout in the evening, I usually have my hubby watch my son but since he’s 5, he either watches me or better yet, joins in!! You need to do what works for you.

Keep it interesting. Avoid plateauing or getting bored by adding variety. A lot if the fitness programs I’ve done add variety to the schedule. Upper body one day, yoga the next..  Thete is something for everyone!!  Add a weekly Zumba class to spice things up. Do a Bootcamp class once a week. My Fit Clum includes various exercises from different programs such as PiYo, T25, Insanity, Hip Hop Abs.. Just make sure you challenge yourself and mix it up. Familiarity breeds all sorts of things, including excuse making and unhappy exercise sessions!!

Surround yourself with supporters – this is where support and accountability partners come in.. They involve people who want to see you happy, and people willing to help you. Anyone that tries to sabotage your efforts needs, at best, a good long talking to about being a friend. And consider peppering your goals with little rewards along the way. In my groups, we have little challenges where we get to earn little Prizes.. We make it fun. Spice it up and always, always are there for each other.. We all have the same goal! Get healthy!! And drop a size or two or three! Our rewards are not food based.. And I would recommend to anyone, once you drop five pounds, don’t run and eat that chocolate cake.. Maybe a slice but if you are truly eating healthy, you can still eat your favorite foods anyway, just in a portion controlled way!!

I hope that some of these tips have helped you a bit.. Please leave me a comment on some other ways you stay motivated while exercising. I would love to hear from you! Also, please fill out the contact form so I can share with you healthy recipes and tips.

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How do you stay motivated during your workouts??

Salad Sabotage

You can breathe a sigh of relief. I’m  going to spare you the lecture filled with impractical “rules” for what you should or shouldn’t eat at the salad bar. Instead, I’m going to level with you about how to refine a few of your salad bar habits with some practical tips.

Mistake #1: You Don’t Realize Salad Isn’t “Free”

imageYou might avoid the iceberg and head straight for romaine, kale, spinach, and mixed greens, but it doesn’t take much to ruin what could be a healthy meal. Calorie-dense add-ons like shredded cheese, pasta, or those crunchy sesame noodles won’t cause your spare tire to inflate . . . if you are mindful that they are much higher in calories than nutrient-packed veggies like cucumbers and peppers, or fruits like apricots and tomatoes.

Mistake #2: You Eat Too Much “Good” Fat

Fats are essential. Monounsaturated and polyunsaturated fats found in salmon, eggs, olive oil, avocados, and nuts can help fight disease and regulate cholesterol levels. But an ounce of fat also contains more than twice as many calories as an ounce of carbohydrates or protein, so a truck-sized load of “good” fat on your plate still spells bad news for your gut. this was something I just learned since I started eating healthy and studying nutrition.

Don’t avoid fats entirely. Just don’t pile ‘em on. Use the thumb rule. When you’re adding a serving of a fatty food, use about a thumb’s worth. Generally, you don’t need more than two thumbs’ worth of fat on a salad, so maybe a wedge of avocado and a small spoonful of chopped nuts.

Mistake #3: Your Plate is Monochromatic

I never even knew how to pronounce this word until recently, but I did know from reading articles, etc.. that color was good when it came to fruits and vegetables got your salads. No need to hit every shade on the color wheel, though, but a litle of reds, oranges, yellows, and greens does more than pretty up your salad; it adds variety to your diet and delivers a variety of essential nutrients. I love adding red peppers, tomatoes and orange slices and carrots.

Did you know that darker color veggies like broccoli, spinach, peppers, and carrots have the most nutritional value? I never did. I thought veggies were veggies. But each color—red cranberries, white onions, orange carrots, green peppers—has different antioxidant properties and different ways to protect against things like cancer or heart disease.”

Since variables like your sex, age, and how active you are determine how many fruits and vegetables you should consume per day. If you follow a particular fitness or nutritional program, you should know how much fruits and vegetables you need to eat per day, or in the 21 Day Fix, how many green or purple containers you need. For more information on the 21 Day Fix, please feel free to look at the Home Page of my site or contact me directly and I’ll be happy to share some great information on this great fitness and nutritional program that spells out exactly how much fruits, veggies, proteins and carbs you eat, all while teaching you portion control!

Mistake #4: You Avoid Carbs

If you’ve turned your back on carbs, fearing they’ll make you fat, it’s time to stop believing that myth. Carbohydrates don’t make you fat (hint: lettuce—and all other vegetables—are carbs); consuming too many calories does. So if you’re training hard, you most likely want to go heavier on the healthy carbs, given they’re your body’s primary fuel source.

Body weight can increase after a carbohydrate-rich meal because carbs hold water in the body. When you carbo-load, for every ounce of carbohydrates you store in your muscle as glycogen, you store about three ounces of water. So when someone eats a bunch of pasta and wakes up the next day feeling like they’ve gained two pounds, they have gained water weight, not fat. It was hard for me to grasp this as I know so many people, including myself that thought that carbs were “bad” for you. I tried a low carb diet and all it did was make me regret my choice, gain more weight back after I ate them again. I do not like to “not” be able to eat my favorite foods, including carbs so knowing this has allowed me to learn and stick with my choice for eating healthier. Not dieting but eating healthier! There’s a difference.

Mistake #5: You Really Love Dressing

We’ve all done it; after pouring our blood, sweat, and tears into making a perfectly balanced salad, the whole operation goes kaboom after we drown it in an inch of dressing.

Put the dressing in a side dish, dip your fork into the dressing, and then stab a forkful of salad.  You can also dilute the dressing with water, vinegar, or even some milk if it’s a creamy dressing. A little bit of dressing on a big salad can be a lot of dressing. Say three tablespoons of dressing is 200 calories. If you have six tablespoons worth of dressing, that’s 400 calories. So if you’re using all of it, you could have had a piece of pizza. It doesn’t matter if it’s regular, fat-free, low-fat, etc. Too much dressing is destructive to your nicely made healthy salad.

So there you have it! Salads are great but just be careful and not make your salad an enemy.

I hope you enjoyed this information I have shared with you. Please comment and let me know your favorite toppings on your salad. If you would like more nutritional tips and healthy recipes, please feel free to follow my blog, comment and share wuth your friends!

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Happy Healthy Eating!

Denise Fontana Nori