Wow day 20.....tomorrow we will have completed 3 weeks. It takes 21 days to create a habit, and we are truly creating new habits for our lifestyle. I have to say I am so excited for all of us. I am noticing every day I am getting stronger and stronger, and I don't want to go back to the old ways of living. One thing that I did was change my hair. I had my girlfriend come over and we cut it off and colored it. Now that I am starting to see some changes in my face and in my body, I needed to make a change. The new me does not over indulge in foods that are not supportive to me accomplishing my goals. Also, tomorrow is the photo shoot and weigh in. So I will be updating my pictures so you can see the results. If you have been taking pictures of yourself and want to share on the blog, you can email them to me at [email protected]. I will put them on the photos page.
Today is also Father's Day! The day when we either have BBQ's and eat yummy foods and desserts or we go out to a restaurant and party it up like it was the last party. So I strongly encourage you to really be prepared for whatever it is you are going to do. If you are going to a BBQ bring some of your own food, it's okay to do, or if you are to a restaurant eat a little something beforehand so you are not starving, just a little hungry. Also, make sure you drink a lot of water before you go, at least 2 large glasses, that way you are not as hungry. When you plan a head, you will feel so proud of yourself...you will be getting closer to looking and feeling confident no matter what you do.
Today's Tip # 15 from "30 Quick Tips for Better Health" by Don Verhulst, MD., Eat a Healthy Breakfast. This tip will set your day on fire...literally your metabolism will start the burning process first thing in the morning when you eat a healthy breakfast. If you don't eat breakfast in the morning you may experience feeling tired and sluggish all day. If you then don't eat lunch, by dinner you will be forging and your body will store that food rather than use it for energy. We definitely do not want that. We want to use the energy in our body so the fat magically melts away. Try selecting at least two foods (fruits, vegetables, or whole grains). You can eat an apple, orange, or grapes with a piece of whole-grain toast. Or you can have some oatmeal with bananas, or multi-grain cereal with skim milk and a glass of fruit or vegetable juice. However if the juice is from concentrate you are better off with the whole fruit or veggie. Drinking from concentrate you are not getting all the nutrition and a lot of sugar. Veggies for breakfast will give you high fiber that will keep you going all day along with your metabolism burning the energy; carrots and celery are high fiber veggies. Protein helps the brain wake up and stay alert, eat nuts and seeds, especially almonds and sunflower seeds it a great whole grain choice. Make sure your seeds and nuts are raw...that way you are eating a whole food...not roasted with salt and flavoring. I love the raw nuts and seeds, they have an amazing taste. You can also make a protein shake in the morning and blend in whole fruits, but stay away from refined sugars....you want a healthy protein shake. You can have eggs and toast, just make sure you are eating whole grain toast. Also you want to make sure you are drinking 2 large glasses of water before you eat, so you are not over eating.
Getting up in the morning to get ready for work can be rushed for most. We want to stay in bed for as long as we can...but if you wake up just 1/2 hour earlier and make your breakfast you will be starting your morning out on the right foot. If 1/2 hour is too much for you right now, do 15 minutes...that way you can have a little something to eat and get ready for your day. I bet when you start doing that, you will not feel as tired and have more energy. Try it out, see what happens. Here are some other ideas you can do for breakfast.
1. Peanut butter (hold the jelly), spread it o a whole wheat bagel, waffle, or pancake
with protein-rich peanut butter instead of sugary jelly or syrup. 2 tablespoons of peanut
butter feeds you eight grams of protein as well as niacin, vitamin E, iron, riboflavin, and
dietary fiber. Plus there is no drippies while you are on the go.
2. Fruit with cheese and nuts. Keep a bowl of in-season fruit in your fridge or on your table.
Grab a piece to go along with a sandwich bag full of cheese cubes and walnuts.
3. Frozen berry shake. Drop a handful of frozen fruit in your blender--strawberries,
cherries, blueberries, or peaches. Add a 1/2 cup of plain yogurt and a 1/3 cup of fat-free milk
or add water, then blend until smooth.
4. Cereal parfait. Layer your favorite whole-grain cereal flakes, raisins, walnut pieces, berries,
and plain organic yogurt in a large to-go cup. Feel free to be creative and add other
ingredients, such as coconut flakes, sunflower seeds, dried cranberries, or cherries.
This should help you get a great start in the morning....It is early enough today, you can take a quick trip to the store and get what you need. Don't forget to have a great healthy breakfast this morning.
There it is my friends.....Have a wonderful day!!! Can't wait to chat tomorrow...
Rita
Today is also Father's Day! The day when we either have BBQ's and eat yummy foods and desserts or we go out to a restaurant and party it up like it was the last party. So I strongly encourage you to really be prepared for whatever it is you are going to do. If you are going to a BBQ bring some of your own food, it's okay to do, or if you are to a restaurant eat a little something beforehand so you are not starving, just a little hungry. Also, make sure you drink a lot of water before you go, at least 2 large glasses, that way you are not as hungry. When you plan a head, you will feel so proud of yourself...you will be getting closer to looking and feeling confident no matter what you do.
Today's Tip # 15 from "30 Quick Tips for Better Health" by Don Verhulst, MD., Eat a Healthy Breakfast. This tip will set your day on fire...literally your metabolism will start the burning process first thing in the morning when you eat a healthy breakfast. If you don't eat breakfast in the morning you may experience feeling tired and sluggish all day. If you then don't eat lunch, by dinner you will be forging and your body will store that food rather than use it for energy. We definitely do not want that. We want to use the energy in our body so the fat magically melts away. Try selecting at least two foods (fruits, vegetables, or whole grains). You can eat an apple, orange, or grapes with a piece of whole-grain toast. Or you can have some oatmeal with bananas, or multi-grain cereal with skim milk and a glass of fruit or vegetable juice. However if the juice is from concentrate you are better off with the whole fruit or veggie. Drinking from concentrate you are not getting all the nutrition and a lot of sugar. Veggies for breakfast will give you high fiber that will keep you going all day along with your metabolism burning the energy; carrots and celery are high fiber veggies. Protein helps the brain wake up and stay alert, eat nuts and seeds, especially almonds and sunflower seeds it a great whole grain choice. Make sure your seeds and nuts are raw...that way you are eating a whole food...not roasted with salt and flavoring. I love the raw nuts and seeds, they have an amazing taste. You can also make a protein shake in the morning and blend in whole fruits, but stay away from refined sugars....you want a healthy protein shake. You can have eggs and toast, just make sure you are eating whole grain toast. Also you want to make sure you are drinking 2 large glasses of water before you eat, so you are not over eating.
Getting up in the morning to get ready for work can be rushed for most. We want to stay in bed for as long as we can...but if you wake up just 1/2 hour earlier and make your breakfast you will be starting your morning out on the right foot. If 1/2 hour is too much for you right now, do 15 minutes...that way you can have a little something to eat and get ready for your day. I bet when you start doing that, you will not feel as tired and have more energy. Try it out, see what happens. Here are some other ideas you can do for breakfast.
1. Peanut butter (hold the jelly), spread it o a whole wheat bagel, waffle, or pancake
with protein-rich peanut butter instead of sugary jelly or syrup. 2 tablespoons of peanut
butter feeds you eight grams of protein as well as niacin, vitamin E, iron, riboflavin, and
dietary fiber. Plus there is no drippies while you are on the go.
2. Fruit with cheese and nuts. Keep a bowl of in-season fruit in your fridge or on your table.
Grab a piece to go along with a sandwich bag full of cheese cubes and walnuts.
3. Frozen berry shake. Drop a handful of frozen fruit in your blender--strawberries,
cherries, blueberries, or peaches. Add a 1/2 cup of plain yogurt and a 1/3 cup of fat-free milk
or add water, then blend until smooth.
4. Cereal parfait. Layer your favorite whole-grain cereal flakes, raisins, walnut pieces, berries,
and plain organic yogurt in a large to-go cup. Feel free to be creative and add other
ingredients, such as coconut flakes, sunflower seeds, dried cranberries, or cherries.
This should help you get a great start in the morning....It is early enough today, you can take a quick trip to the store and get what you need. Don't forget to have a great healthy breakfast this morning.
There it is my friends.....Have a wonderful day!!! Can't wait to chat tomorrow...
Rita
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