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Positive Affirmations for Weight Loss


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I recently changed my password on my laptop, it’s just something I try to do every few months but it occurred to me why not use a positive affirmation as my password instead on some random word that really has no meaning to me.  You can do this on your cell phone, laptop, anything that you use regularly.  

Affirmations are a great way to send positive messages to your unconscious mind so that you start to think and behave in a nicer way towards yourself. Permanent weight loss or weight maintenance requires a change in lifestyle. 

Here’s just a few positive affirmations that you can use to keep you motivated and will help you to slowly but surely change your lifestyle.

  • I am strong
  • Change your mine Change your body
  • I am doing this
  • I believe in myself
  • Strong is the new sexy
  • I am committed to my goals
  • Because I can
  • Bring it
  • I am worth it
  • Just do it

What are some of your positive affirmations?

 

Please feel free to enter them in the comment section below.

Happy Monday!!!  

Motivation Dedication 100%

Macronutrient and My Skinny Biatch Friend :-)


macronutrient-ratios

Hey everyone,

So lately I’ve been interested into jump starting my metabolize because I’ve been like a yo-yo on the scale with the same 3 lbs up & down I’ve decided that I want to count calories but still keep my low carb values.

Thanks to my lovely, beautiful friend, whom I call a Skinny Biatch with warm intentions, she has had great success with simple sticking to her calories for the day.  She’s such an inspiration and a great friend that I dedicate this blog post to her and all your skinny biatch friends that are there to support you and encourage you to continue on your weight loss journey or any other journey that you are on.  You all know who you are Skinny B.  🙂

So this past week I’ve been sick with the flu which always has me craving comfort food and at the same time I began to count calories and increase my carb intake but I’m not throwing in the towel on the whole low carb bandwagon, I’m simply enjoying some complex carbs as in more fruit and some forbidden low carb veggies, (potatoes, beets, squash etc) and steel cut oats etc.
Since I’m going back to counting calories and stay low carb, well I want to know my macronutrient breakdown should be for a low carb diet.

Well to make things simple I came across this awesome macronutrient calculator.
http://macronutrientcalculator.com/

You can chose from 4 different percentage breakdowns.  I chose the Low Carb  and to make it even more easier for myself I took those percentages for carbs, protein, fat and entered it in My Fitness Pal so it does all the work for me and notifies me if  I go over etc.

MyFitnessPal-Logo22

Here’s what my Macros breakdown for a low carb diet with 1200 calories per day intake.

Carbs    25%    (75 grams per day)  (15 grams per meal)
Protein 45%    (135 grams per day)  (27 grams per meal)
Fat         30%   (40 grams per day)  (8 grams per meal)

I went even further and calculated what I need for 3 meals and 3 snacks for the day.

Meal 1: 300 calories  (19g carbs, 34g protein, 10g fat)
Snack 1:  120 calories (8g carbs, 14g protein, 4g fat)

Meal 2: 300 calories  (19g carbs, 34g protein, 10g fat)
Snack 2: 120 calories (8g carbs, 14g protein, 4g fat)

Meal 3: 240 calories (15g carbs, 27g protein, 8g fat)
Snack 3: 120 calories (8g carbs, 14g protein, 4g fat)

It’s a slow process since I’m carefully trying to hit my macros correctly but some days I’m spot on & others…not so much.  I guess that’s why most fitness buffs do meal prep and eat pretty much the same thing everyday.

 
***Hint Hint***  I’m also looking into meal prep for the week…Stay tuned for an upcoming post.

 

macronutrients-bodybuilding

Here’s a great link
http://www.bodybuilding.com/fun/macro-math-3-keys-to-dialing-in-your-macro-ratios.html

Whether you’re trying to lose fat or gain muscle you’ll need to know what calories and macronutrients are, and how to balance them for your goals. Macronutrients are the compounds which provide us with energy.

There are three types of macronutrients which are: protein, carbohydrates, and fat. You have seen these names on the back of all nutrition labels, which also show the total calorie count. The basic caloric make up of protein and carbohydrates is 4 calories per gram, where fat is 9 calories per gram.

macro 1

 

Protein 1 gram of protein = 4 calories

Thin Rib Eye Steak Asparagus
Protein is the primary building block of muscle made up of amino-acids. Since our bodies can’t make all of these amino acids, the essential amino acids have to be supplied through your diet and nutrition. Protein helps for muscle growth, tissue repair, and immune function.

High protein sources include meat, fish, milk, eggs and of course whey protein.

For a muscle building diets, a high protein diet is a must. A high protein diet will allow your body to be in a constant metabolic state where it’s able to repair and rebuild muscle tissue throughout the day.

Not having enough protein in your diet will only lead to sore muscles and very little to no progress in terms of strength, size, and overall progress. For bodybuilding and gaining muscle, it’s recommended to have 1 gram of protein per pound of body weight. It’s that much easier when you just supplement with whey protein into your diet.

 

Carbohydrates 1 gram of carbs = 4 calories

simple and complex carbs
The biggest myth was carbohydrates is that they make you fat. Carbs are the main source of fuel for our bodies, great for both short term and long term energy. There are exceptions, such as ketosis, where the body uses fat as a fuel source, but that’s not optimal for the long term. There are so many varieties of foods with (complex) carbs perfect for any diet, such as sweet potatoes, whole wheat pasta, whole wheat rice, and general whole wheat grains.

Carbohydrates are just as, if not more important than protein in bodybuilding and fitness. Carbohydrates are the fuel that give you energy for your workout, as well as making sure you have enough energy after your workout. If you’re just having protein without carbs post workout, your body is using protein as its main energy source.  Basically, it’s a waste of protein.

 

Fat   1 gram of fat = 9 calories

healthyfats 2People often fear fats, and think it’s bad for you or make you fat. That’s simply not true. There are diets focused on fat loss, such as the keto diet, which are primarily focused on fat and protein without carbs. 

Fat is a major source of energy, and actually the most concentrated source of energy.  Fat regulates hormone production, as well as absorbing fat soluble vitamins which are required to maintain good health. Fats also help normal growth and development, as well as testostorone.

Fat does not make you fat; eating over your daily caloric maintenance is what makes you fat.  Some good fat sources are avocados, nuts, egg yolks, medium-chain triglycerides (coconut oil), and omega-3 fatty acids (salmon, and other fish), chia seeds, tofu and edamame. peanut butter, and cheese, but be careful as the total calories for fats do add up higher than you realize.

 

 

 

Macronutrient-Chart round

What’s In My Low Carb Kitchen


Having a well stocked fridge and cupboard with healthy foods is a great way to stay on your diet.  I’m always asked what I eat and I thought I’d show you so here’s what’s in my fridge and cupboards.  You can click on the picture to enlarge them.

Top Shelf:
Roasted Red Peppers, Olives, Homemade Pesto, Almond Butter, Dijon Mustard.

Jam, Frank’s Red Hot, Sour Cream,  Sugar Free Jam, Ricotta, Almonds.

Cooked Rapini,

Deli Drawer:
Parmigiano Cheese, Blue Cheese, Mozzarella.

Veggies:
Celery, Asparagus, Lettuce, Cucumber.

Bread Drawer:
12 Grain Bread.

Side-door:
Eggs, Butter

35% Cream, Almond Milk, Egg Whites, 1% Milk

Soy Sauce, Sesame Oil, Minced Ginger, Minced Garlic, Lemon Juice, Olive Oil Mayonnaise.

Salad Dressing, Low Carb Ketchup, Mustard, Ketchup.

Pure Maple Syrup, Sugar Free Maple Syrup, Salsa, Beer, Worcestershire Sauce.

Top Shelf:
Herbal Tea, Peaches, Sardines, Tuna, Hummus, Artichokes, Kids School Snacks.

Mom’s Low Carb Shelf:
Eggplant, Bran crisp, Peaches in water, SF Meringue Cookies, Phyllium Husks, LC Biscotti, CarbRite Bars, SF Jello.

DaVinci SF Syrups, Trail Mix, Wafers, Ginger Snaps, Peanut Butter, Multi-Grain Crackers, Cereal.  I also have my new favorite food which is Chia Seeds but they’re in a different cupboard with my vitamins etc 🙂

What are some of your must-have pantry food?

PMS Diet Sabotage


“Focus is the key to all results. Results require that you concentrate your efforts on the smallest number of activities that will produce the largest amount of productivity.”


PMS is the time of month that all women dread. Bloating, cramps, water weight gain, and mood swings, are only some of the symptoms and these can usually be controlled with an over the counter medication. There’s also the intense cravings, ravenous appetite, and extremely low energy levels that can derail even the healthiest eaters committed to losing weight.

Here’s a few tips:

Eat 6 Mini Meals A Day
Starving yourself or eating one large meal at the end of the day is probably one of the worst ways to lose weight. Your body needs food to kick start your metabolism first thing in the morning and if you don’t provide it your body slows down your metabolism to conserve energy. During your period starving yourself can have dire consequences because intense cravings can drive you to binge. Eating mini meals prevents cravings from turning into binges and helps you maintain higher energy levels.

Supplement Your Diet
“PMS cocktail” consisting of 1,000 mg of evening primrose oil, 400 mg of magnesium and 100 mg of B6, taken twice a day, beginning about 10 days before your period. It is said to help alleviate all pms sypmptoms. Another way to reduce cravings is to be sure you’re getting 1000mg of calcium daily, whether from diet or supplement or a combination of both.

Exercise
If you’re feeling rundown and bloated exercise is probably the last thing on your mind but don’t let this stop you. Exercise decreases appetite and boosts endorphin levels which helps you feel better. The only types of exercise to avoid at this time of month are yoga and pilates which require poses that may be uncomfortable if you’re experiencing bloating or cramping.

Reduce Sugar & Coffee
If you have a craving it’s o.k. to indulge it but don’t go overboard. Overindulging in sugar only sets you up for increased sugar cravings and binges. Coffee on the other hand intensities irritability and moodiness which could weaken your will power and drive you to binge.

Get Some Sunshine
Lack of sun can reduce serotonin levels which typically leads to increased appetite, intense cravings for carbs/sugary sweets, and low energy levels. It’s recommended that a brisk 20 minutes outdoor walk to suppress appetite, burn more calories, and improve mood.

Costco Shopping


I went shopping at Costco today bought a bunch of stuff but here’s just the low carb foods I bought.

Frozen boneless skinless chicken breast: I like these because they are individually frozen so I can take one out when I need too.  Great for Chicken & Pesto Cream, Chicken Scallops or Chicken Kabobs.

Romaine lettuce: I wash this whole bag and keep it in a huge rubbermaid container in my my fridge.  It lasts a week, we all like salad.  Hail Caesar Salad !!!

Prosciutto: Cured Italian Ham, my kids like this in their sandwich or it’s great for an antipasto platter with cheese and olives.

Smoked Gouda: They had a cheese road show and this was so good I had to get some for my hubby who’s a big fan of aged Gouda.

Pressed Cottage Cheese: (white blocks of cheese) I’ve never bought this before but always wanted to try it.  75 grams is just 2 carbs.  That’s a whole lota cheese.  Not sure yet how to use it other that crumbling it in a salad.
Any suggestions?

What are some of your favorite Low Carb foods that you buy at Costco?

PMS and Vitamins


After speaking to someone who suggested I should take vitamins to helps with my PMS I began to do some research and since Wednesday I’ve been taking a Multi Vitamin and Vitamin B6.  These are the B6 vitamins I bought at Walmart.

Here’s a little info on the Benifits of Vitamins During PMS

Vitamin B6

A number of studies have shown the effectiveness of vitamin B6 on PMS. Vitamin B6 plays a vital part in synthesising certain brain chemicals (neurotransmitters) that control your mood and behaviour. In order for your body to convert B6 (as pyridoxine) into its active form (pyridoxal-5-phosphate) which your body can use, it needs other nutrients such as magnesium. So if you take B6 on its own but are deficient in other nutrients your body may not be able to use that B6 properly. It is also now possible to take vitamin B6 in the form of pyridoxal-5-phosphate which is the type I would recommend.

Magnesium

Magnesium is classed as ‘nature’s tranquilliser’ and so is vital in those aspects of the pre-menstrual symptoms which relate to anxiety, tension, etc.. Women with PMS have been found to have lower levels of red blood cell magnesium than women who don’t have symptoms and the supplementation of magnesium has been found to be extremely useful in alleviating many of the PMS symptoms and even more effective when taken with vitamin B6 at the same time.

A magnesium deficiency can cause blood vessels to go into spasms so if you suffer from menstrual migraines magnesium can be useful in preventing these spasms.

Multivitamin and Mineral

A good quality multivitamin and mineral would form the foundation of your supplement programme to make sure that you are getting a ‘little bit of everything’. You then add in those nutrients in slightly higher amounts which are known to be helpful for PMS.

Vitamin E

This vitamin has been shown to be helpful for the breast symptoms associated with PMS and also the mood swings and irritability.

The supplement programbelow should be taken for at least three months in order to achieve best results.

A good quality multivitamin and mineral.
Vitamin B6 (as pyridoxal-5-phosphate) 50mg per day
Vitamin E (as d-alpha tocopherol) 300 ius per day
Magnesium 200mg per day
Zinc citrate 15mg per day
GLA approx. 150mg per day

Stay Motivated and Lose Weight


It’s been about 5 days now where I’ve been eating really good but lacking in the exercise and chowing down at night with munchies.  So today I decided I needed a little diet refresher.  Also here’s a few ways to stay motivated to lose weight.

Quote of the day:
Motivation is what gets you started. Habit is what keeps you going.
Stay Motivated and Lose Weight

Many times we start on an weight loss program to fall off because we lose the drive and motivation to continue. To keep the motivation to stick with your weight loss program follow these simple tips.

Instructions

  1. Keep Your Motivation
    What motivated you to lose weight? If it is truly your motivation that is deep within you then you have a source to continue when times get tough. Times will get tough. Whatever your motivation is continue to remind yourself. 

     

  2. Visualize Your Success
    If you believe you will be successful and visualize the outcome you will.   Your visualization will help you maintain your motivation. 

     

  3. Set Realistic Weight Loss Goals
    One of the biggest reasons we do not stick with our weight loss program is that we set unrealistic goals. When we fail to achieve them or seem to be off track we just give up. To help us stay motivated we need to achieve some success. That is why your initial weight loss goals need to be simple and very achievable. For healthy weight loss you should not expect to loss more than 1-2 pounds a week. Set small achievable goals. 

     

  4. Keep Track
    I’m definitely a diary keeper, food diary that is.  I write down everything I eat, Good and Bad.  That way if I have a good or Bad weigh in I can see where I went wrong.

     

     

  5. Reward Yourself
    As you achieve small goals reward yourself for the little successes that will keep you motivated for the big success. A Non-Food Reward.  Motivation and success are like momentum. Once the ball is rolling and it keeps going whichever way it is going. It is tough to change momentum. Therefore as we reward ourselves for little successes along the way we create momentum to achieve our big goal. 

     

  6. Have a Weight Loss Buddy
    A buddy will be there to encourage you when you need encouragement. They are there to motivate you and keep your eye on your goal and your motivation before you. It is best if your weight loss buddy is going through the process with you and you motivate and encourage each other.


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