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>.

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!

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.

Chrysanthemum tea is caffeine free and is subtly flavored with jasmine flower. It is perceived as alarmingly healthy because it contains adenine, choline, vitamins A and B, amino acids, glycosides, volatile oil, and many other substances known to do a body good. Chrysanthemum tea has been used in Chinese medicine for over two thousand years to maintain healthy cholesterol levels, normalize blood pressure, improve blood flow, cure migraines, and much more. Additionally, many people use it for its documented ability to sharpen the vision and hearing, calm the nerves, clear the brain, mitigate the flu and fevers, and improve sore throats. In China, the tea has become widely appreciated, and has gained the title of the Longevity Elixir.  Lately, more and more people have taken notice of the health benefits of chrysanthemum tea. In many parts of the world, the tea is being used to cleanse the digestive tract, thus freeing the colon from the “congested” traffic, or toxins that can build up as a result of eating heavy and fatty foods. There are plenty of chrysanthemum tea advocates, but with all the benefits, is it good to be true? Additionally, is this new cleansing craze all that it’s cracked up to be?

J. Jacobs is a guest blogger for My Dog Ate My Blog and a writer on Online Degree for Guide to Online Schools.

April 22, 2010 marks the 40^th anniversary of our celebrated Earth Day, which auspiciously started in our very own hometown of Santa Barbara (http://www.cecsb.org/). Today Earth Day is globally recognized and celebrated as a day to recommit to our 3 R’s: REDUCE, REUSE, and RECYCLE so that our planet and we can live sustainably. However, to live sustainably and to have our planet thrive it takes more than one day a year. It takes an everyday “green” mind over “organic” matter approach to ultimately live sustainably within the means of our natural resources. But who said it’s hard or more work to live within ecological balance!? It’s actually as easy as your ABC’s to be green- all the way from iPhone apps to legislative acts, 3R’s trade-ins to eco work-outs, social meet and greats to green eats, to home cleaning and body cleansing.

Below are some of SOMA GET FIT favorites for living sustainably on Earth Day and Everyday!!

How to be Earth friendly for Earth Day and Everyday:

Eco ABC’s:

We love Care2Healthy & Green Living’s how to be earth friendly daily Eco ABC’s with quick and easy ways to make your day-to-day lifestyle earth-styled. Click on each letter of the alphabet (http://www.care2.com/greenliving/tag/eco-abcs) for an in depth of how to be green or take the challenge and see if you can come up with your very own eco alphabet pledges. In honor of SOMA GET FIT we made our own eco alphabet pledges…

S–Sustainable short showers with low flow showerheads instead of taking baths.

O–Outdoors, outdoors, outdoors! Take the opportunity to breathe in the fresh air on a hike, bike, run or doing yoga outdoors!

M–Mindfulness and meditation. Allow time each day to bring awareness and the extra-ordinary into the ordinary of life!

A–Adventure locally and explore new trails, parks or beaches by foot, bike or board and discover a new sanctuary.

G–Grow a garden, start composting, and I guarantee you will grow a community of eco biodiversity and new friends.

E–Eat local, organic foods that are in season.

T–Turn off all things that plug-in by using a power strip. When your computer, lights, kitchen appliances etc. are not in use its as easy as a flip of a switch to save $ and the planet.

F–Fix it or find it before putting it behind you! In other words instead of throwing things away see if they first can be fixed or if someone else can use it; you know Reduce Reuse Recycle.

I–Invest in or even better yet be inventive and make your own re-useable water bottle, hot mug and shopping bags made of renewable long lasting materials.

T–Transportation first by foot, second by bike, and third by carpool, bus, or mass transit.

Free Eco Apps (for iPhone):

Easy for on the go eco we love iRecycle (http://itunes.apple.com/app/irecycle/) and       FindGreen (http://itunes.apple.com/app/FindGreen/).  They are just a few of our favorite apps for knowing which materials and where we can recycle as well as find local green and sustainable businesses like SOMA GET FIT, bicycle shops to tune our bikes, or find organic restaurants when we are hungry! Latest app that is out for 2010 Earth Day is Billions Acts of Green (http://itunes.apple.com/us/app/billion-acts-of-green/) where you and billions of others from around the globe can find local Earth Day events, share eco pledges, and create community projects that fulfill your passion for preservation and protection of Earth.

Eco Acts:

There are many legislative Acts and causes that need your signature as a voice for making a difference in this world. On Earth Day you can do your part by signing the Earth Day 2010 Climate Declaration, which is part of the official Earth Day 2010 Campaign (http://action.earthday.net/p/dia/action/public/?action_KEY=2732) to making an eco pledge and/or take action.

Eco Trade-Ins:

We mentioned Reducing, Reusing and Recycling as a great everyday practice for living an everyday Earth day. But here are a few resources that will keep the 3R’s easy as a click away. Whenever you are in need of “new” stuff or want to get rid of your “old” stuff check out Freecycle (http://www.freecycle.org), TerraCycle (www.TeraCycle.net) or Craigslist (www.craigslist.org/). Who knows maybe you’ll find your next bike, kayak, SUP, or even some outdoor adventure friends!

Eco Work-Outs:

During our SOMA GET FIT workouts we like to work it outdoors, and when we need a mat we would rather be in the dirt than on a non recycled sustainable mat, so we go for the green and like to get down in our downward dogs on Eco-Mats that are made from non-toxic TPE, which contain no PVC or latex. Our favorites for finding an Eco-Mat are Gaiam (http://www.gaiam.com/), Barefootyoga (http://www.barefootyoga.com), and Lululemon (www.lululemon.com).

Eco Meets & Eats:

Check what is going on in your community for Earth Day and join your community for some fun meet and greets with fun green eats! On Earth Day Network (http://www.earthday.org/events/) you can find or even create events in your communities to celebrate getting down and green, and in TimeOut (http://www.timeout.com/) you can find the hottest, yet still carbon neutral clubs, bars, and restaurants that are painting the town green. In NYC for example you can join the Earth Day is Everyday Ride (Meet at the southern end of Union Square, E 14th St between Broadway and University Pl, times-up.org; Thu 22 at 7pm, free), for a group bike ride organized by environmental organization Time’s Up! This year’s trek goes from Union Square to Billyburg watering hole East River Bar (97 South 6th St between Bedford Ave and Berry St, Williamsburg, Brooklyn), where riders will take part in a BYO barbecue and be treated to a DJ, dancing and an Eco Art Show, courtesy of JustSeeds Cooperative. And If you like your vino in abundance and sans pesticides, herbicides or fungicides, imbibe more than 20 different “green” wine varietals at NYC’s Chelsea Wine Vault’s Think Earth Drink Green tasting (Chelsea Market, 75 Ninth Ave at 16th St; 212-462-4244, chelseawinevault.com; Thu 22 7–9pm, $30).

So find your city and green-it up!

Eco Cleaning & Cleansing:

Last but not least Earth everyday comes back to the home and to the heart, where spring cleaning and cleansing are often a laborious chore to rid or detoxify ourselves of the burden of dust, pollutants, chemicals, and other build-up. When we clean, treat and care for our homes and ourselves we always go for natural green cleaners such as Seventh Generation (http://www.seventhgeneration.com/) products that are safe for the air, surfaces, fabrics, pets, and the people living in our homes and Chivas Skin Care (http://www.chivasskincare.com/) made from fresh hand-milked goats, herbs from the garden, and fair trade shea butter & natural essential oils for our bodies. We also found a great way to get rid of nagging health problems such as allergies and fatigue and enjoy greater energy and a greener planet with this new book Clean, Green & Lean (http://www.amazon.com/Clean-Green-Lean-Toxins-That/) by naturopathic doctor and environmental medicine physician Dr. Walter Crinnion. With these helpful insights on our search to reveal and remove everyday chemicals and toxins in our homes and in our bodies the doctor helps guide us through those certain items in our homes and foods that slow our metabolism and can lead to common health ailments. Thanks Doctor Green!

From ALL of us at SOMA GET FIT…

HAPPY EARTH DAY EVERYDAY!!!

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

My friend recently sent me a message saying that in the past 15 minutes, she had eaten 5 Cookies and Cream Good Humor bars.  She followed that up with the fact that she went to her freezer for the 6th, but then remembered that she had eaten it for breakfast.

My first reaction to this is quick.  Envy.  Followed by a shaking of my head.

You see, this friend is 5’7″ and weighs maybe 110 pounds.  She is skinny as a rail, and has been her entire life.  I remember when we were growing up together, her mother couldn’t find pants that fit her because she has always been skin and bones.  The pants that fit on her waist were too short.

My second reaction is how actually BAD that is for someone’s body.   All of that sugar and preservatives and colorings and chemicals just isn’t good for you.  Follow that up with the chemistry that then wreaks havoc on the inside trying to deal with all the fat and calories.

I on the other hand have to watch every little calorie that I put in my body.  Always have.  Always will.  I have embraced this as I am who I am and I have the body that I was born with.  My calories just want to stick around – they want to join my thighs.  (In all fairness, my thighs are pretty fun to hang out with… )

So am I happy that I can’t eat a box of ice cream bars?  Yes, actually.  Why would I want to do that to my body?  Perspective is everything and so I am taking this time to be thankful that I am not that skinny girl that can eat whatever, whenever I want.  I have the opportunity to be mindful of what goes into my body.  I wish the same for you.

Melissa Beaugrand, SOMA GET FIT CHEF.