It starts with Nutrition, why your Workout won’t help you lose weight.

….Hello everyone and thank you for visiting my blogsite.

January is fast approaching and everyone will be making their traditional New Years resolutions. Most of those resolutions will be to lose weight! We are creatures of habit.

Why don’t we try a Lifestyle Modification this year and make it real and achievable.

Lets start by setting ourselves up for, success now, before the holiday pounds start pile on.

Nutrition therapy must be used to balance our blood glucose levels. Metabolizing carbohydrates slowly is the key.

Over the Holidays snacking rules:

Eat the raw vegetables with some yogurt dip, olive oil with seasoning are a good addition to vegetables, you could roast them. Nuts are great for protein, and fresh fruits. If you eat a little bit at a time, you won’t get that starved feeling and just grab whatever is available, usually cookies and sweets. If you are drinking, be aware of the amount of sugar that you are consuming. alcohol has sugar, fruit contains sugar, sweet tea, sodas, even mixers such as tonic water, and soda water. If I am having a glass of wine, I will always have a protein, instead of a carbohydrate. It helps balance the blood sugars. Everything in moderation!

By the way, it takes 1 hour to rid your body of the effects of 1 alcoholic drink. Drinking on a full stomach will also help absorb the affects of the alcohol.

Lets start with eating breakfast. I am not a fan of blender drinks, but I do understand the significance of them for people on the go. I get nauseous when my blood sugar drops.. I must eat!

1-1/2 cup of oatmeal, with cinnamon, two teaspoons of honey, sprinkle with a tablespoon of walnuts chopped. Yummy!

2-1 piece of whole grain bread with 1/2 avocado, 1 slice of tomato sprinkled with salt and pepper

3-1 buckwheat pancake, top with top grade maple syrup

4-Last but not least.. a veggie omelet, 1 whole egg, 2 egg whites, salt, pepper and all of the sautéed vegetables that you like, such as spinach, onions, mushrooms, etc. just avoid cheese.. maybe a tiny bit of goat cheese, it will give it a tartness and creaminess. ( you could also make this your dinner)

Lunch would be your biggest meal, HUGE!

1-Pick any lean protein (chicken, fish, grass fed beef etc.) and order it grilled on a whole grain bun or bread. Order the condiments on the side, (use sparingly, except for mustard and hot sauces). Have pickles, side salad, dressing on the side, no croutons or cheese.

2-Salads are great, make sure that you add a grilled protein, no croutons or cheese. Dressing on the side.

3-Order a grilled protein and ask for your favorite vegetables grilled on the side..Usually they will have broccoli, asparagus, cauliflower, carrots, zucchini, onions, etc. these days you can usually custom order whatever you like.

4-If you like ordering out, take for instance Chinese, then order the protein and vegetables steamed. Ask for all of the extras on the side, then just dip. This is also a good option for dinner, just smaller amounts.

Just avoid things like egg salad, chicken salad, potato salad, things that are mayonnaise based.

This is very important: Dinner, over by 6pm., and eat 1/3 of your lunch meal, but the same types of food.

If you have eaten a larger (my suggested) lunch, by dinner you should not be to hungry.

1-It should once again be a lean protein grilled: steak, chicken, fish, etc, lots of good seasoning, and your favorite vegetable, salad or grilled. I personally like the small bags of frozen mixed vegetables. They are quick and easy to make and really fill you up before bedtime. I hardly ever need a protein. I just drizzle with some flavored olive oil, salt and pepper.

2-Another option is black beans, drained from the can, and mixed frozen vegetables. Lots of seasoning included.

3-Or something as simple as a peanut butter sandwich with slices of fresh fruit, such as bananas or peaches on whole grain bread.

4-One of my favorites is Albacore Tuna in olive oil, straight from the can, drain a little, fresh squeeze of lemon, 1/2 teaspoon of avocado mayo, 1/2 teaspoon of spicy brown mustard, chopped celery, onion, and some capers or pickles.. on toasted whole grain bread! Its delicious.

5-Any lean grilled protein, shrimp, fish, meat with good vegetables. Use citrus and seasonings to amp up the flavors.

Lets make this a successful 2020! Its really easy to do, it just takes a little bit of willpower! One last thing.. try to avoid as much SUGAR as you can over the Holidays. Read the labels, focus on SUGAR!!

In January, start my walking program, you will achieve your weight loss goals, I guarantee…

Happy Holidays and a Wonderful New Year!

…make a memory every day, and don’t apologize for who you are…rebecca

Walking to improve your health..

Hello everyone and Happy Holidays..thank you for visiting.

With the Holidays fast approaching, I wanted to talk about maintaining your health as we to indulge into the Christmas festivities. There are lots of temptations to derail our diets. One think that can help you indulge and keep you on track it Walking. It is a great way to burn those extra calories and fun to do.

Go the distance. Find a partner or go it alone, family, pets, and or a friend. The only thing that you will need is a good supportive pair of walking shoes, and warm coat, hat and gloves.

Studies show that even a small amount of brisk walking can improve your health. Almost anyone can do it! Walking at any age, from a child’s age through your 70’s. Walking is the most inexpensive exercise that you can do, plus it is a great time to reflect, meditate, and of course the fresh air will give your mind and body a boost. Your endorphins will kick in and make you very happy! There are lost of benefit from just taking a walk.

1-Before and after you walk you should wake up your walking muscles, to help burn more calories. Skip stretching and just mimic walking in place.

2-Fuel your walk by eating a light carbohydrate rich snack such as a banana or greek yogurt. Do this about 20 minutes before lacing up! “Why?”, you ask. Because this prevents blood sugars from dropping.

3-After your walk, eat a complex carbohydrate, protein combo, veggies, chicken, salmon, black beans.

4-Trak your steps if you like on your Smart Phone app or a Fitbit and see just how many steps that you do in one walk. For an average person, it takes 2000 steps to walk 1 mile. The desired is 10,000 steps per day which is about 5 mile! Walking 5,000 or 10,000 steps a day will certainly improve your fitness.

5-What happens when you walk? Well first of all your heart rate revs up from about 70 to 100 beats per minute (bpm), warming muscles, and your joints begin to release lubricating fluid and you burn on average 5 calories per minute, compared to 1 per minute at rest.

6-Your heart rate increases to about 140 (bpm’s), now you are burning 6 calories per minute, and your blood vessels expand to release heat. You will then will start to sweat. Your body releases hormones, and endorphins, which makes you feel happy and grateful.

7-Insulin, which helps store fat, drops as you burn more fat. Your body will continue to burn calories up to 1 hour after walking. You just need to sit and relax, you body will do the rest! Walking helps you relax and improve sleep patterns. It improves your heart health, and lowers cholesterol, reduces your risk o f diabetes, builds immunity to diseases, strengthens your muscles and bones, and improves your lungs. Plus it just makes you feel HAPPY!!!

I challenge you all to start a walking regiment…

Let me know how you feel!

Make a memory every day and don’t apologize for who you are … rebecca

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