This is often the result of our perspective, not a reflection of laziness. Here are a few tips to keep in mind when trying to stick to a healthy lifestyle (I emphasize “lifestyle,” NOT diet – remember: diets are temporary!).

Always keep in mind that exercise and good nutrition go hand in hand. Weight loss will not occur without both of these components. Find an activity you enjoy – tennis, biking, swimming, boot camp, or a good exercise video. Better yet, do something different every day to keep from getting bored. Just make sure you get at least 30 minutes of physical activity, four to seven times a week. Make physical activity an essential part of your lifestyle, not a chore.

Give yourself a break from time to time. A day or two off of your diet will not destroy your health, or your weight loss goals. Tell yourself it’s okay – and get back on track as soon as possible.
Keep a food diary. Look through it to get a clear picture not only of what you are eating, but when and why. Many people find that they unconsciously eat during times of stress or boredom. If this is the case, find alternative ways to deal with these issues. Many people are amazed when they can look at their food choices in black and white and pinpoint their diet obstacles. This an often help conquer mindless eating and put you in control not only of your food choices, but your life.

Weight training is important. Significant weight loss can be achieved by adding resistance training to your daily routine. The more muscle tissue you have, the more calories you will burn! Muscle is active tissue – fat is not. This means that having more muscle will allow you to burn more calories even while NOT exercising. In the long run, this will allow you to eat more without suffering the consequences of extra pounds.

Portion control. We’ve all heard it so many times. But it’s important to really take a look at how MUCH food you are eating in one sitting. Be mindful and aware while eating a meal. If it’s difficult to stop after having a small portion, try cutting everything you serve yourself in half. If your plate of food starts out small, you’ll mentally feel full if you finish everything. Ask for half-portions at a restaurant. Remember, cleaning your plate is NOT a virtue in this age of super-sizing. Teach yourself to stop eating when you feel comfortable, not full.

Successful weight loss happens over time, with improved habits. Losing 10 pounds in two weeks should NEVER be a goal. Kick the bad eating habits and slowly, over time, the weight will come off and you’ll feel so much better. Changing your lifestyle doesn’t have to be drastic – just a few changes could add up to several pounds over a few months, and ten good pounds over the course of six months or a year. Losing at this rate will substantially increase the odds of keeping the weight off.

Eat slowly. Remember, it takes the body at least twenty minutes to start feeling full after eating. Eating quickly can double your chances of eating twice as much as you actually need to feel full. Imaging being able to cut your daily calories IN HALF by simply taking your time and enjoying your food.
Think of healthy choices as a gift to yourself, not a punishment. Food can sustain us, heal us, and affect our attitudes and general well-being. Making smart, healthy choices can change our lives, not just the number on the scale. If you make healthy eating, not just calorie counting, an integral part of your lifestyle, you’ll feel SO much better about everything – weight loss will simply be a bonus!

Carbohydrates are a main source of energy for your body. Formed by three ingredients: starches, cellulose, and sugars, carbohydrates are found in many foods, such as pasta, cereals, bread, vegetables, fruit, and many processed, packaged foods. Carbohydrates are basically fuel for the body. When you eat foods that contain carbohydrates, your body breaks them down and converts them into glucose (a simple sugar that fuels your cells). Glucose stimulates the hormone insulin, which circulates it throughout the body. Excess glucose remains stored in the liver and muscles for future use, yet, they can only store so much. Any remaining glucose is stored as fat. Thus, the recent connections between carbs and weight gain hold true: eating too many carbohydrates can make us fat. Furthermore, the more glucose your body makes, the more insulin it has to make. The body can become unable to regulate a constant or overwhelming supply of insulin, which can lead to type two diabetes.

However, carbohydrates are also healthy and necessary nutrients. That’s why it’s important to separate the good carbs from the bad carbs.

What are bad carbs? Bad carbohydrates, or, “simple” carbs, are found in refined foods, such as cookies, candy, white bread and white rice. These types of carbs have little or no nutritional value and little to no fiber. They are broken down very quickly in the body, which only makes us hungry faster, thus, the connection to weight gain.

Good carbohydrates, or “complex” carbs, are found in fruits, vegetables, beans, and whole grain products. These foods contain lots of vitamins, minerals, and, most importantly, fiber, which takes longer to digest and keeps you feeling full longer. Fiber slows down the absorption of carbohydrates, which keeps our blood sugar levels stable, thus reducing our risk for type two diabetes.

The National Academies Institute of Medicine advises that people should focus on getting 45 to 65 percent of their total calories from complex carbohydrates. Plant foods such as fruits and vegetables are loaded with fiber, which does so much for our bodies. It not only lowers our risk for diabetes, but also for heart disease, colon cancer, and obesity.

So when it comes to carbohydrates, remember that the good and necessary guys are the “complex” carbs, which we should never eliminate from our diet. The bad guys, or the “simple” carbs, however, should be consumed only in moderation. The general rule of thumb is that the “whiter” the food, the lower it is in fiber and nutrients, and the more havoc it will wreak on your body. Same goes for candy, baked goods, and most packaged foods.

And don’t be fooled by the lure of quick weight loss from “low carb” or “no carb” diets. Eliminating carbohydrates all together may allow your body to lose weight initially, but because they restrict fiber and energy, you’ll end up feeling tired, irritable, and deprived in the long run.

Focus on consuming good quality, complex carbs for total health, energy and weight control.

Our bodies need sodium to function properly. Sodium helps maintain fluid balance, transmit nerve impulses, and helps with muscle contraction and relaxation. Our bodies have the ability to naturally balance out sodium levels to maintain proper health. However, when sodium levels are high, our kidneys are unable to excrete the excess in our urine. Sodium then starts to accumulate in our blood, causing blood volume to increase and making us hold water. Increased blood volume causes our heart to work twice as hard, increasing pressure in the arteries. This leads to conditions such as high blood pressure, heart disease, stroke, congestive heart failure, cirrhosis and liver disease.

Dietary guidelines for Americans recommend limiting sodium to less than 2,300 mg a day, or 1,500 mg for individuals over the age of 51, or those who have high blood pressure, diabetes, or chronic kidney disease. However, studies indicate that the average American consumes about 3,400 mg of sodium a day.

Some foods naturally contain sodium, like vegetables, dairy products, meat and shellfish. For example, one cup of milk contains approximately 107 mg of sodium. However, the real threat comes from processed and prepared foods, such as cold cuts, bacon, soups, fast foods, and prepared dinners. These foods are typically high in salt (sodium and chloride) as well as additives that contain high amounts of sodium. Even a medium-sized bagel typically contains about 530 mg of sodium. Marketing tricks such as labels indicating “reduced sodium,” or “low sodium” also need to be scrutinized carefully. A can of chicken noodle soup typically contains about 1,100 mg of sodium per serving. The low sodium version of the same product can contain over 800 mg of sodium per serving!

Here are some tips for cutting back on sodium:

Make the majority of your diet consist of fresh foods. Buy fresh poultry or meat that isn’t packaged in a sodium-laden solution. Most vegetables and fruits are naturally low in sodium. Fresh meat is much lower in sodium than cold cuts, bacon, hot dogs, sausage, or ham. If you eat soup, try making it yourself from fresh ingredients.

Leave out the salt in recipes whenever possible. Reduce the use of condiments that are high in sodium, like soy sauce, salad dressings, dips and sauces. Use spices instead to enhance flavor.

If you do buy processed foods, make sure you opt for the low sodium version, and carefully check labels. Beware of ingredients that contain salt and sodium compounds, such as mono-sodium glutamate (MSG), baking powder, baking soda, sodium nitrate, and disodium phosphate.

Beware of salt substitutes. Most of them contain a mixture of table salt and other compounds.

Remember, your taste for salt is acquired. You can learn to need less and get the same satisfaction from food. It helps to cut back gradually, and let your taste buds adjust. Do your heart, and your overall health a favor – pay attention to sodium!

Choosing foods that are low in fat or non-fat is a good start. However, research shows it’s not so much the amount of fat in your diet that contributes to health problems, it’s the types of fat that you eat that is of real importance.

It may help to understand the different types of fat. Body fat is simply extra fat stored on our bodies as a result of taking in more calories than we burn.

Dietary fat is found in foods, plants and animals that we consume, and helps provide energy (along with protein and carbohydrates) for your body. Fat is essential to your health, as it actually supports various bodily functions.

But, there are the harmful dietary fats.

Saturated fat raises total blood cholesterol levels and LDL cholesterol levels, which in turn increases your risk of type 2 diabetes and cardiovascular disease.

Trans fats are typically made through a process called hydrogenation and are found in packaged foods, commercially-baked cakes and pastries, fried foods, and margarine. Trans fats are also present in animal sources and fast food. Typically referred to as “man made fats,” they too contribute greatly to clogged arteries, causing heart-attacks and stroke.

Sources of saturated and trans-fats (the “bad” fats) include:

high-fat cuts of meat, particularly red meat
chicken with the skin
whole-fat dairy products
cheese
ice cream
lard
pastries, cookies, muffins and donuts that are commercially produced (usually found in a box on the supermarket shelf)
packaged snack foods (crackers, chips, cookies)
fried foods
candy bars

Monounsaturated fats, polyunsaturated fats, and omega-3′s, however, are the “good fats,” having the opposite effect. These types of fats are actually good for your heart, cholesterol, and general health. Healthy fats play a role in helping you manage your moods, fight fatigue, control weight, and stay mentally focused.

Sources of these fats are:

olives
nuts (almonds, peanuts, hazelnuts, pecans)
sunflower, sesame, and pumpkin seeds
flax seed
fatty fish (salmon, tuna, mackerel, sardines)
soy milk
olive oil
canola oil
soybean oil
safflower oil
sesame oil
peanut butter
almond butter

All fats are NOT equal. A general rule of thumb is that saturated and trans fats tend to be solid at room temperature (butter, margarine), while monounsaturated and polyunsaturated fats tend to be liquid (olive oil, flax seed oil).

Remember that “fat-free” does not mean you can eat all that you want without consequence. Many fat-free foods are high in sugar, refined carbohydrates, and calories. Cutting calories and making wise food choices are the keys to weight loss and overall health. So remember, cutting out the fat is not the simple answer to obtaining health. Cutting out the bad fats and replacing them with the good ones goes a long way in promoting health and well-being!

A ten year Harvard University study involving 70,000 women concluded that sleeping six hours per night was associated with almost a 20 percent greater risk of heart attack, and sleeping five hours a night raised that risk to 40 percent. Researchers believe that certain physiologic changes occur during sleep that determine how well we can fight disease or recover from illness. Lack of sleep increases the production of stress hormones, which affect blood pressure and increase the risk factors for heart attacks and strokes.

Sleep is needed in order to balance hormones that control hunger, metabolism and weight gain/loss. Sleeping has also been shown to enhance human growth hormone (HGH) secretion, our body’s natural anti-aging hormone. When our hormones are out of balance, our general health deteriorates, affecting mood, fitness, appearance (especially skin), and productivity levels.

Physical and mental fitness work off of each other, and our bodies require sleep for both to function properly. When sleep-deprivation, even in small amounts, sets in, we jeopardize decision-making, driving safety, success at work and within our relationships. Furthermore, sleep is necessary for lean muscle development. Without essential amounts of shut-eye, we cannot expect to obtain maximum results from our workout routine. So, if you’re putting in hours at the gym but at the expense of a good-night’s rest, you’re simply running in circles. Proper sleep is essential in order to guarantee results with any fitness routine! A Columbia University study recently found that adults who sleep the least are the most prone to weight gain and obesity, and are at a higher risk for diabetes.

For your the sake of your health, make sleep a priority. If you struggle with sleep, keep these key points in mind:

Get regular exercise throughout the day, but do not exert yourself at least three hours prior to bedtime.
Get into the routine of going to bed at the same time every night, and waking at the same time every day, with the goal of eight hours of quality sleep. This will keep your body clock steady, which will keep your hormones in balance.
Stop eating at least three hours before bedtime.
Avoid reading or watching disturbing news or engaging in stressful mental activities, such as financial work, prior to bedtime.
Avoid caffeine and alcohol before bedtime. Although alcohol seems to relax us and enable sleep in the short run, it actually disturbs the quality of our sleep throughout the night.
Take a warm bath before going to bed.
Ensure that your bedroom is dark and cool, limiting any distractions, such as a television or computer.

What is a gluten?

Gluten is a protein found in wheat, rye, barley and oats. People who have been diagnosed with celiac disease, a skin condition called dermatitis herpetiformis, or a wheat allergy are instructed to follow a gluten-free diet. Yet, a recent study in the Journal of the American Medical Association found that many people with undiagnosed celiac disease or gluten sensitivity have a higher risk of heart disease and cancer. Moreover, they suffer the uncomfortable side-effects and health complications of this condition without understanding the cause.

An estimated 99 percent of people who have a gluten sensitivity are not even aware of it. They attribute symptoms of fatigue, depression, bowel problems, and autoimmune issues to other conditions. By failing to identify celiac disease or a gluten sensitivity, Americans spend billions of dollars and suffer terrible physical symptoms.

Gluten sensitivity is actually an autoimmune disease that creates inflammation throughout the body, effecting organ systems such as the brain, heart, joints and digestive tract. It can be the cause behind many different diseases and chronic illnesses. Treating the cause of these conditions – gluten intolerance – can often cure the disease.

How do I know if I have a gluten sensitivity?

While a doctor can detect allergies and celiac disease through blood tests, it is also very helpful to do an elimination diet (getting rid of all gluten) to see how you feel. If you are gluten-sensitive, the results can be significant. By eliminating all gluten from your diet for at least three weeks, then eating it again and observing whether or not your symptoms return should be a clear indicator of a problem.

Changing what you normally eat and what you have always considered healthy may be challenging at first, but following a gluten-free diet may help you feel significantly better, so it’s well worth the effort.

Always read the ingredient labels before purchasing any packaged food. Gluten is found in many foods (and drinks). As a rule, avoid all wheat products or anything made with wheat-based grains, which include rye, barley, spelt, triticale, and kamut and some oats. This means eliminating grain, pasta, cereal, and many packaged foods, including:

Bread, bread crumbs, croûtons
cereals, including oatmeal, muesli, and hot cereals
couscous
crackers
rice
noodles and any packaged noodle mixes
pretzels
rice cakes, rice crackers, and popcorn
wheat or flour tortillas or wraps
anything made with barley or bulgar
anything made with wheat flour, wheat germ
oats
rye

Look for products marked “gluten-free” and stick with fresh fruits, vegetables, poultry and meat (without breading).

If you suffer from chronic, sometimes unidentifiable symptoms, it’s in your best interest to determine if gluten may be the cause. The good news is that in many cases, these uncomfortable symptoms can be completely eliminated through a change in diet. The results can be astounding, even life changing!

Beware! Don’t let the thought of baggy clothes and lack of sunshine deter your workout routine.

This time of year, many people tend to develop a relaxed attitude about fitness. As we head into the cooler months, the tendency to stay inside and “stay put” develops. Layering up with more clothing doesn’t help. Don’t give in to this notion. Before you know it, the holidays will be here and the pounds will start to add up. Tell yourself now that you don’t want to be looking in the mirror come springtime (it will be here before you know it) saying, “Why did I do this to myself?”

If you stay on track throughout the fall and winter, you’ll be rewarded generously with a lean swimsuit body before next summer even rolls around! You won’t have that daunting feeling that you have to work double-time to get the body you want for summer (again). Instead, you’ll be looking and feeling great, and motivated to push yourself even harder to attain even better results!

So, how do you stay motivated to keep working out and eating well throughout the upcoming, cold winter months?

Keep the following in mind:

Set a fitness goal. Sign up to run a 5K or even a half-marathon this winter or early spring (they’re out there). You’ll stay on track with training, and even be motivated to push a little harder than usual.

Create a schedule and stick to it. Don’t let the weather determine the fate of your workouts. Set aside a portion of each day and devote it to exercise. If you can’t get outside, jump on the stationary bike or elliptical machine and push harder for a shorter period of time. Remember, even short bursts of cardio and 20 minutes of strength training is MUCH better than doing nothing.

Eat seasonal foods. Foods that are in season are readily available and taste great. Don’t feel that you need to turn to comfort foods (which usually consist of empty carbohydrates) just because the fresh fruits and vegetables of summer are not on the grocery store shelves. Look at your local produce isles and utilize recipes with what’s out there. Try something new – you may be pleasantly surprised!

Remember: There is no such thing as “bad” weather, only “bad” clothes. Gear up and get outside! Take control of the weather instead of letting it control you. Putting on a hat, gloves, and some warm but functional clothes goes a long way in terms of conquering cold workouts. Getting outside on cold days helps you utilize more oxygen (translation = burn more calories) and feel absolutely great.

Keep a pair of shorts or a favorite summer outfit handy. Vow that you will fit into it all winter long. Try it on frequently to keep yourself (and your weight) in check. If it starts to feel tight, you know it’s time to reevaluate your diet and hit the gym.

Develop strong bones. Resistance exercises increase bone density and help decrease the risk of osteoporosis.

Lower the risk of injury. As your muscles become stronger, your joints become more stable and less prone to injury.

Take off Weight. As you gain muscle, your body burns calories more efficiently. If you don’t replace the lean muscle you lose with age, that muscle will be replaced by fat. Strength training reverses this process, building lean muscle tissue which burns more calories than fat. So even when you’re not lifting weights, your body’s metabolism is working faster.

Makes everyday tasks easier. Carrying groceries, lifting children, going up and down stairs all become much easier and natural with toned muscles.
Keeps you looking younger! A toned body and lean muscles take years off your appearance. Who doesn’t want that?

Sugar can completely sabotage weight loss efforts and cause fat storage. It suppresses the immune system, robs the body of minerals, causes hyperactivity, crankiness, anxiety, and lowers concentration levels. The addictive nature of sugar doesn’t help matters, as it’s just as habit-forming as narcotics. When the body experiences excess sugar intake, it only craves more, and a vicious cycle continues.

Many people raise the question, “How can sugar make you fat when it doesn’t have any fat in it?” Sugar itself does not contain fat, however, it will cause the body to store fat when consumed in excess. When you fill your body with more fuel (food) than it really needs, your liver’s sugar storage capacity is exceeded. When the liver maxes out, the excess sugar (glucose) is converted into fatty acids and circulated to the bloodstream. It is then stored as – you guessed it- fat! These fatty acids can then find their way to organs like the heart, liver and kidneys, reducing their ability to function properly.

Refined sugar contains no fiber, no minerals, no protein, and no enzymes. It’s simply empty calories. Sure, it tastes great, but when you think about how it contributes to tooth decay, diabetes, gallstones, and mental problems, you have to ask yourself, “Is it worth it?”

Excess insulin is another issue connected with the body’s sugar intake. Insulin, a major hormone in the body, is released anytime simple carbohydrates, such as bread, rice, alcohol, or foods made with high fructose corn syrup, are consumed. When insulin levels are increased, the body’s fat burning process shuts down so that the ingested sugar can be utilized for energy. This in turn causes blood sugar levels to drop, creating an increase in appetite.

So, when we convince ourselves that it’s okay to indulge in sweet treats, as long as we are working out, we’re not doing ourselves any favors. Sugar consumption completely counteracts all the good things that exercise does for our bodies. Why ruin all that hard work and time spent in the gym?

Of course there are occasions when we’re going to have a little sugar-filled treat. But make them very special occasions, and make it a point not to overindulge. Avoid processed and packaged foods as much as possible and focus instead on carbohydrates that do not trigger strong insulin responses, like berries, oatmeal, whole-wheat pasta, beans, and whole grains.

Don’t let sugar ruin your weight loss efforts or your long term health. Eliminate as much sugar from your diet as possible, and you’ll soon find yourself not only getting trimmer, but feeling and looking much healthier!

Why is staying hydrated important? Your body loses about 2.5 quarts of water during the course of a day. This happens when you go to the bathroom, sweat, or just breathe. We lose additional fluid through exercise or strenuous activity, when the weather is hot, or if we have a fever. Vomiting and diarrhea can also lead to rapid fluid loss. By not replacing the water we lose, we become dehydrated.

Dehydration can have serious effects on the body. Water comprises more than half of our body weight, and is essential to maintain basic health. Our body uses water to maintain its temperature, remove waste, and lubricate joints. Every cell, tissue, and organ depend upon water in order to work efficiently. When we become dehydrated, our organs utilize more blood to compensate for the lack of water in our system. When the amount of water surrounding our cells decreases, the cells begin to shrink, and therefore do not function properly. When this happens, the body cannot work at its full potential.

While it’s easy to assume that if we are not thirsty, we are not dehydrated, this is not the case.

Symptoms of dehydration include:

Nausea, muscle cramps or dry mouth

Sleepiness or fatigue

Headache

Confusion

Feeling dizzy or lightheaded

Little or no urine, or urine that is darker than usual (if you are well-hydrated, your urine should be clear)

How much water do we need to drink each day? This depends upon several factors, including age, weight, activity level, and environmental conditions. A good benchmark is to take your body weight, divide it in half, and drink that amount in ounces each day. For example, a 150 pound individual would need to drink at least 75 ounces of liquid a day. This amount needs to be increased in humid weather, with exercise, when flying, or if fever occurs. Certain medical conditions, such as kidney stones, or a bladder infection, require more water.

Choose your liquids wisely. Remember, coffee and tea are diuretics, which actually cause the body to urinate more frequently. Water is the best option for staying hydrated, although the body can acquire additional water through fruits and vegetables. Sports drinks, in moderation, can be helpful to replace electrolytes and supply additional carbohydrates. However, many sports drinks and energy drinks contain large amounts of caffeine, sugar and artificial stimulants that your body simply does not need.

Need a little help getting enough water each day? These few easy tips can help:

Drink a glass of water before each meal. This not only helps with hydration, but makes you less likely to overeat.

Maximize your workout by drinking up beforehand.

Instead of soda, sports drinks or fruit juices, try sparkling water instead.

Always carry a reusable water bottle with you throughout the day. You’ll find it easier to keep track of how many ounces you consume, and you’ll develop the habit of drinking throughout the day.

Drink water at restaurants. It’s free!

Proper hydration goes a long way in terms of good health, so drink up, and drink often!