Every year, losing weight tops lists of New Year’s resolutions, and dieters everywhere decide to completely overhaul the way they eat to lose weight fast. After a few weeks, or even a few months, many of these plans fail as dieters are unable to live up to the unrealistic expectations they create for themselves. For more long-term weight-loss success, making small changes in diet to create a lifestyle change is key. Here are some small changes that you can make to your diet to lose a lot of weight over the long term:

Drink More Water

Soda is a bad habit for many — one that can add hundreds or even thousands of calories to your diet every day. Fruit juices and sports drinks are equally high in calories and sugar that can pack on the pounds. A simple change is to simply trade out sodas and other sugary drinks  and substitute with water instead. Over time, this one change can help you to lose a lot of weight. If you don’t enjoy the taste of water, you can add some flavor by dropping in a strawberry or a splash of lemon or lime juice. Avoid mix-ins that contain artificial sweeteners or caffeine.

Control Portions

Do you like to eat a bag full of chips while you sit in front of the TV each night? It can be hard to eat just one. However, this kind of mindless snacking can add up to hundreds and thousands of calories. Working on controlling your portions can help you to lose a significant amount of weight. Instead of sitting down with an open bag of chips, grab a handful and put them in a bowl. Put the bag away and don’t go back for seconds. Often, we tend to eat what we see, or what we put on our plates. Simply putting food out of sight or filling up a smaller plate can help us to eat less.

Cut One Bad Habit at a Time

Do you have a sweet tooth? Or maybe you have a weakness for chili cheese dogs? Instead of calling off all your vices at once, just work on them one at a time. If sweets are your problem, start phasing them out slowly. Once you have become accustomed to eating less sweets or none at all, start working on your chili cheese dog problem. Over time, you will clean up your diet and will slowly change your eating habits for long-term success.

Eat More Protein

Protein digests much more slowly, helping to stabilize your blood sugar and making you feel full longer. Eating protein at every meal and snack will also help you to feel satisfied and full more quickly. In contrast, eating meals and snacks that consist mostly of simple carbohydrates will trigger cravings for more high-sugar, high-fat foods.

Make Healthy Swaps

Instead of trying to cut out all the foods you love, try to find ways to enjoy them in healthier versions. For example, instead of cutting out pasta, try whole-wheat pasta with a low-fat marinara sauce. Instead of cutting out cheese, try low-fat versions. Instead of cutting out fried chicken, try a heart-healthy baked version. In general, choosing whole wheat over white flour and low-fat or low-sugar versions over their whole counterparts can help you cut calories while still enjoying the foods you like.

Add Fruits and Vegetables

An easy way to make your diet healthier is to add more nutritious foods to it instead of focusing on what you have to take out of it. Eating more fruits and vegetables helps you get many of the nutrients you need, while also adding fiber to your diet. Eating more fiber helps to make you feel full faster, leaving less room (and less desire) to eat other high-fat, unhealthy foods. It also promotes digestive health, which can encourage your weight loss.

Add Exercise

Diet is only one part of weight loss; exercising more is critical to overall health and to long-term weight-loss success. Like your diet, you shouldn’t try to make drastic changes to your exercise routine. If you’ve been a couch potato for years, don’t expect to run a marathon this year. Start by making small changes. If you’re not used to exercising, start by walking a few times a week. When you get used to this routine, walk for longer distances or more days of the week. Slowly add in more intense exercise — like running or cycling — as well as strength training. Over time, you will make lasting changes to your physical fitness routine.

Though the excitement of New Year’s resolutions can make us eager to make big changes in our lives quickly, attempting to do so can actually set us up for failure. To successfully change habits in the long term, small steps must be taken. Making some of these small steps to your diet and fitness routine can help you lose a lot of weight in the long term. When you’re able to keep off the weight, you won’t have to make the same resolutions again next year!

About the author:

Amanda Tradwick is a grant researcher and writer for CollegeGrants.org. She has a Bachelor’s degrees from the University of Delaware, and has recently finished research on <a href=”www.collegegrant.net/cosmetology/”>grants for cosmetology school</a> and <a href=”www.collegegrant.net/college-grants-for-adults/”>grants for adults returning to college</a>.

By Jenni Sunde

The benefits of living an active lifestyle are obvious; you look better, feel better, and have more energy.  If you work fulltime, have a family, or run your own business you are likely well aware of how difficult it can be to keep up a fitness routine.  Many people complain about not having enough time or feeling too tired at the end of the day.  Inactivity can actually cause feelings of fatigue.  Sitting all day slows down how quickly oxygen enters the blood stream and can leave you feeling sluggish and drained of energy.

Fortunately, with a little creativity and some even the tiniest amount of dedication you can lead a healthy lifestyle even with a fulltime schedule.  Depending on your fitness goals there are varying levels of changes that you can make.  The truth is that finding a way to become active again is a simple as deciding to do it.

Changing how you commute can be one of the easiest ways to optimize your time for activity.  If you live close enough to work to walk, do it!  Even if it means leaving a little earlier, those extra ten or twenty minutes will not only get your blood pumping, but they will provide you with time to decompress and appreciate your surroundings.  This can be a great way to prepare for the day ahead and to unwind on the way home.  If you don’t live close enough to walk, consider biking to work.  This will help improve your cardio fitness, reduce traffic congestion and lower your green house gas emissions.

If the commute is too difficult to change, there are other simple adjustments that you can make in your daily work life that will help to get you motivated and help combat sedentary-induced laziness.

• Bring a pair of walking shoes to work and leave them there.  This way you can go for a brisk ten minute walk on your coffee breaks instead of just sitting more.  You may even be able to do this more than once throughout the day depending on your work schedule.  You’d be amazed at how much more alert you’ll be from a simple ten minute walk.
• If your building has an elevator, opt to take the stairs instead.
• Pack your lunches instead of going out to eat.  This way you can control your nutrition, save money, and get in the habit of eating healthier foods.  Bring carrots and fruit to snack on so that you can better avoid the chips and cookies left in the break room.
• Walk around the office more.  If there is more than one printer in the building, opt to have your documents printed at the farthest one.

There are also changes you can make in your home life.  Technology is undoubtedly convenient, but it has taken a lot of the doing out of household chores.  This means we burn fewer calories in our daily lives and are less active than even just ten years ago.  You need to find ways to supplement the lost activity that was once involved in house work.  Some options include:

• Walking a few sets of stairs during commercial breaks on tv.
• Saving a few extra dishes for hand washing.
• Hand watering the garden instead of just turning on the sprinkler.
• Using a push mower instead of a sit down mower.
• Take a few breaks from your desk to do resistance training with weights or bands.

Finding ways to engage your family in active interactions is a great way to combine family time with exercise.  Play with your kids more.  Maybe you can make obstacle course in the backyard and have them try to beat you; who doesn’t want to beat their parents at a game?  You could also try:

• Take a special walk with each of your children one day a week and allow this to double as special time for the two of you to talk and spend time together while you get a little exercise.
• Set up some fun family fitness goals and have a prize for whenever someone achieves a goal.  For example, go out to dinner at a place of their choosing.

The most important thing to understand is that you need to make your health a priority.  There is enough time in the day to do everything you need to do, including exercise.  You just need to make sure that you find ways to use time effectively to your advantage.  Plan ahead by marking off time each week to dedicate to your fitness goals; it is really as easy as deciding to do it and the results and finesse of it will follow.

About the author: Jenni Sunde is a freelance fashion writer and pop culture junkie. Jenni specializes in all things lifestyle-related. From home and design to health and beauty. With her love of art and all things beautiful, she delights in sharing her sense of style from her life to your computer monitor. Her title pegs her as an editor at a website that specializes in fashion careers, and another that provides people with car insurance quotes, but her passion leads her into writing with a little more substance and a lot more heart.

No, you won’t be feasting on raw meat, straight from the bone like a primitive caveman. Yes, you will be eating plenty of fresh fruits and vegetables and plant-based proteins. Athletes such as Brendan Brazier, who wrote <a href=http://www.brendanbrazier.com/book/index.html> Thrive </a>, argue that a raw, plant-based diet is key to better athletic performance and faster recovery times. But you may wonder: If you’re not staples such as eating eggs and oatmeal, where do you get your energy? Just what can you eat besides carrot sticks and lettuce?

Raw Fundamentals

The principle behind a raw food diet is that food should not be cooked above 118 degrees. Proponents argue that cooking food above these temperatures kills enzymes. This diet is often referred to as a “living” diet since the natural enzymes in the food are still present and since foods such as seeds, grains, and legumes are often sprouted (soaked until the seed begins to grow).

Proponents of a raw food diet say that this way of eating also promotes alkalinity in the body, which reduces inflammation and promotes recovery. The diet also aids digestion and puts the least amount of stress on the body by offering the most nutrients for minimal processing by the body.

Some raw foodists do opt to eat meat, which is cold-smoked so as not to heat it above the temperature limits. Some will also eat raw goat’s dairy. However, most raw foodists argue that meat and animal products promote acidity in the body, which impairs digestion and adds stress to the body.

The Protein Question

Advocates for a raw diet argue that all the protein we need can be found in plant sources, including B12, whose primary source is animal protein. Some common sources of plant-based protein found in the diet include nuts, seeds, sprouted grains, sprouted legumes (such as soy), coconut, hemp, flaxseed, and some dark leafy greens.

Athletes who follow a raw food diet claim to get all the protein that they need on the diet, including body builder Nick Stern.

Drawbacks

Many nutritionists recommend taking supplements to support a raw food diet – especially B12 and iron. However, proponents argue that eating a balanced diet makes supplementation unnecessary. If you decide to try a raw diet, experiment until you find what works for you.

A raw diet also requires more prep time than many traditional diets. Green smoothies are a staple of the diet, which should only represent a variation on the traditional protein shake for many athletes. However, other dishes require a lot of chopping and slicing, not to mention soaking, sprouting, straining, and dehydrating. There are stand-ins for most traditional items – including burgers, bread, pasta, and pizza – but they require a lot of grinding, and processing, and use of a dehydrator to create. And they often need to be in the dehydrator for 12 hours or more. Other treats – such as a banana “ice cream” – simply require that you throw the ingredients into a food processor until their done.

The preparation may require purchase of some new equipment: a dehydrator, sprouting jars, a quality blender (such as a Vita mix), and a quality food processor.

However, a little prep work and some planning goes a long way, and athletes who choose the diet swear by their improved performance and faster recovery times.

Bio: Lisa Shoreland is currently a resident blogger at Go College, where recently she’s been researching repaying student loans as well as student loan forbearance. In her spare time, she enjoys creative writing, practicing martial arts, and taking weekend trips.

By Connie Trider

Holistic Nutritionist, Personal  Trainer, NLP Practitioner and Fitness Competitor

Well, once again I have the itch to compete in another National Figure Competition so I better make sure my diet is clean, nutritious, and full of good protein sources! With the goal of ULTIMATE fat burning and increasing my Basal Metabolic Rate, I performed a 60 minute interval training circuit using free weight, Pilate’s ring, and of course the treadmill, wearing a heart rate monitor to make sure my heart rate was in the right zone to achieve my goals. Now it’s an hour later and I am ready to chow down!

My Competition Prep lunch for the day:

1 can of tuna mixed with chopped broccoli and cauliflower, rice vinegar, parsley, and of course sprinkled with flax meal! (Don’t knock it til you try it!)

1/2 of a large sweet potato (not a yam-yams are “mostly”orange), with a quick zap of spray organic olive oil, sprinkled with cinnamon

No meal is complete with a cup of hot green tea! ( My way to relax and take a minute for myself)

Health Benefit’s of this meal

Tuna- packed with protein and DHA

Cauliflower, broccoli- cretaceous vegetables loaded with cancer fighting properties, fiber, and minerals

Parsley- detoxifying and packed with chlorophyll. It has been shown to counter toxins while building blood, renewing tissues, and counter acts inflammation. Added benefit- It’s a natural diuretic!

Sweet Potato w/ Cinnamon- loaded with vitamin A, potassium, and cancer fighting properties. Also contains quarcetin, a powerful anti-inflammatory. Cinnamon naturally controls blood sugar and insulin levels. Added Benefit: a great comfort food that leaves me feeling satisfied!

Green Tea- We all know green tea is packed with EGCG which inhibits the growth and reproduction of cancer cells, but did you know that it releases the brains “feel good” hormone, dopamine, which calms the brain and leaves you feeling um- happy! what a great way to end a meal!

You are probably asking yourself if I really put this much thought into my meals. The answer is YES! Stick with my blog and I will continue to post tips and do the thinking for you! Contact me for more detailed information about my programs.  WWW.CONNIETRIDER.COM

I hope you learned something that can improve your wellness and health!

by Connie Trider

We know that our bones help us move and protect our organs from injury, but did you know that they have a huge impact on the health of our immune system? Bone marrow contains red blood cells and white blood cells called lymphocytes. Our white blood cells fight of bacteria and viruses. When we undergo chronic stress, our adrenal glands release cortisol and gluco-corticoids which decrease bone marrow function and weaken our immune system. This could result in the common cold because our lymphatic bone marrow health is weakened. It usually takes 7-10 days for the lymphatic system to naturally heal. If stress continues for a prolonged period of time it can lead to health complications such as cardiovascular disease and cancer.

Tips for a Healthy Immune System:

1) Find ways to reduce chronic stress- these could include exercising, meditation, visualization techniques, being with friends, and listening to music that you enjoy.

2) Eat lots of organic fruits and vegetables because they are filled with antioxidants.

3) Try to get 8 hours of sleep

4) Drink a ton of water. Dehydration is a leading cause of feeling depressed.

5) Make sure you are getting adequate amounts of calcium. Green leafy vegetables, seaweed, and cottage cheese are great sources!

Contact www.connietrider.com for more detailed information

These days, you can get almost anything organic without even going to a specialty store, but the prices are often astronomical in comparison to regular products. Admittedly, organic products are better for you, but not everyone can afford to buy all of them all the time. So if you want to do what’s best for your body and your wallet, check out this list of the top foods that should be purchased organic. I’ve also included a list of foods that don’t need to be bought organic – there’s almost no difference between organic and inorganic for these items. Using this information, you’ll find it much easier to make your selections the next time you’re at the supermarket.

What to Buy Organic

Here’s the lowdown on what you should buy organic. These produce items have been found to have high amounts of pesticides, so getting the organic versions can help decrease the amount of pesticide you’re ingesting.

Meat/Dairy/Eggs: Meats like beef, pork, chicken, and turkey should be bought organic to avoid growth hormones and antibiotics. These additives can be dangerous health threats, especially to those who have low-functioning immune systems. Dairy products and eggs should also be bought organic.

Fruits & Veggies: Peaches and nectarines have very delicate skin that allows pesticides to permeate them easily, so buy them organic. Apples, pears, strawberries, cherries, and imported grapes also have a high likelihood of containing pesticides. As for veggies, buy your celery, bell peppers, lettuce, spinach, and potatoes organic to avoid pesticides and fungicides.

Coffee, Juice, & Baby Food: These are some other items that are best when bought organic. Because coffee is typically imported, it may contain more pesticides than it would if regulated by laws here in the U.S. If you’re buying or making juice and food for your little one, make sure it’s organic, especially if it contains any of the ingredients listed here.

What Not to Buy Organic

Some items just don’t need to be bought organic, so take advantage of the opportunity to buy the less expensive “regular” items instead. The following are fruits that don’t register a difference between organic and inorganic: pineapples, mangos, kiwis, bananas, papayas, blueberries, and watermelon. The main reason is that they have thick skins that don’t allow pesticides to penetrate the fruit. Similarly, these veggies don’t have to be bought organic: onions, avocadoes, corn, sweet peas, asparagus, broccoli, eggplant, and cabbage. Here’s the general rule of thumb: as long as the products you get have thick skins, you can skip the organic label and buy them at regular price. So the next time you’re grocery shopping, take a few minutes to consider your options and choose the best organic products for your family.

Bio: Maria Rainier is a freelance writer and blog junkie. She is currently a resident blogger at First in Education, researching various online degree programs and blogging about student life. In her spare time, she enjoys square-foot gardening, swimming, and avoiding her laptop.

1. Keep a liter water bottle on hand at all times! Hunger is often mistaken as thirst!

2. Keep a food journal to keep track of calories. Nibbling calories add up fast!

3. Fill up on steamed or fresh vegetables during the day to ward off hunger in the evenings. Better yet try juicing fresh vegetables!

4. If you drink alcohol, alternate with 8 oz. water with lemon. Lemon is a natural detox agent!

5. Eat a large salad made from vegetables and a low-fat, non-creamy, salad dressing before attending a dinner party. This will help stabilize blood sugar and reduce cravings!

6. Be sure to get as much exercise in as possible. Remember, calories in versus calories out is the KEY to not gaining weight!

7. Get plenty of rest and go to bed early when possible. Staying up late adds to late night munching!

8. Atleast twice a week try not to eat after 6:00 pm and not before 6:00 am. This will give your body twelve hours to cleanse itself!

9. Try to be “fully present” and use good listening skills when interacting with your friends and family. This will deepen your relationships and leave you filling warm and loved!

10. Enjoy and remember what Christmas represents and be thankful for all we have! Maybe make a list of what you are thankful for!

P.S. Consider kicking off the new year with a new you! Check out a natural and effective detox system. Make sure the cleanse system you choose cleanses the liver as well! The one that my clients have had the best results with is the True2life 30 day detox system. This is a 7 day detox followed by a 3 week nutrition plan. You can view the system at www.connie.true2life.com, Connie is a Holistic Health Consultant for SOMA GET FIT.

Personal Chef

Personal Chef

LYS is born in Belgium

I recently read this article in Berkeley Wellness letter about losing weight and keeping it off (stopping the yo yo dieting) and it truly sounded like the workout ‘regime’  I’ve been following with my trainer- Scott Crawford – for over a year. It’s encouraging and exciting to think I will be able to maintain the great results I’ve had – just by continuing to do what I’ve been doing and staying focused. I’ve lost body fat  – and at an accelerated rate when I combined a more structured diet plan with my workouts. We tracked  heart rate, body fat measurements and food journal with Teri Tom, MS, RD – and I dropped from 22% body fat to 16.8% in a month and a half! And the best part about it – I feel great!

The National Weight Control Registry has been looking into information on over 5000 people who maintained a weight loss of at least 30 pounds for more than 5 years.  Here are the successful strategies that these maintainers had for losing the weight and keeping it off:

1. Eat a high carbohydrate, low fat diet. Most calories (55-60%) should come from ‘good complex’ carbs – like whole grains, veggies, fruit and high fiber foods – NOT high sugar foods. 24% of calories come from fat and the rest (16-21%) from protein.

2. Be aware of calories consumed – total calories count – no matter what you eat.

3. Eat breakfast

4. Monitor and watch yourself – weigh yourself once a week and keep a food journal of what you eat

5. Exercise – A LOT – 60-90 minutes a day. Carve out time every day and plan to do something. Look for ways to keep active during the day and walk. Walking is the #1 activity.

And one more point about protein. Most Americans consume way more protein than they need -and you don’t need more protein if you exercise. The Recommended Dietary Allowance (RDA) for adults is .8 grams/day for each kilogram (2.2 lbs) of weight. That would be 64 grams for a 175# man and 47 grams for a 130# woman. (1 ounce of chicken  or 1 cup milk = 8 grams) …so it adds up quickly.

By Bonnie Crouse