Okay Halloween has passed so let’s get over the sugar binge and on to your goals of eating healthy and implementing some form of exercise. Not just any movement, exercise that will get you results.
This is for you if you’ve been kicking butt with your exercise but the candy got your nutrition off track. This is the beginning of the holiday season where a lot of temptation will be coming your way. I have a few tips for you to keep you on track and away from the old plateau.
1. Be Sure to Drink Water
Drinking water is an easy way to flush fat and toxins. A lot of people recommend drinking half your weight in water, but for some that may not be possible. I say drink at least 8 glasses. If you don’t like the taste of plain water or lemon water infuse your water with fruit flavors that you enjoy. Too much water can actually flush out some of the minerals your body needs. Monitor the color of your urine.
2. Not Watching Your Portions
Although foods are considered healthy, you don’t want to go overboard. Eating clean doesn’t mean you are allowed to eat as much as you want when you want. Pay attention to how much you are eating using our easy portion-control containers . This will help you to stay on track and to make sure you don’t eat too much!
3. Watch Out For Hidden Sugar
Sugar is almost everywhere. It’s not only in our pastries and desserts, but it’s also in our coffee, in our soup, even in salad dressings! The average American consumes over 100 pounds of sugar each year, according to the New York Department of Health and Mental Hygiene, and our love affair with sweetness has major health implications. If you’re struggling to kick the habit, rest assured you’re not alone. Princeton researchers found that sugar addiction ignites the same neural pathways as heroin, with lab rats working desperately to satisfy their cravings. Sugar is a generic term used to describe carbohydrates, but complex carbohydrates (e.g., brown rice and whole wheat bread) function differently than simple carbs, such as processed sugar and corn syrup. Consuming simple sugars may contribute to irritability, depression, and intense hunger cravings. Sugar robs the body of nutrition.
The American Heart Association advises no more than six teaspoons of sugar per day for women and no more than nine for men.
Sugar also has many names. Look for words that end in -ose and ingredients like cane juice, turbinado, dextrin, and malt syrup.
Now we are not saying you can never have sugar. Enjoying an occasional treat is okay. There are times when a little added sugar may benefit you, particularly in a well-designed supplement, such as the way it replenishes glycogen in various Beachbody Performance products.
4. Enjoy a Smoothie or Natural Green Juice Daily
Juicing is an easy way to get your daily fruits and vegetables, but that green juice may not be as healthy as you think it is. Most juicers remove the pulp (or fiber) from the fruit. But the fiber in fruits and vegetables is just as important as the vitamins and minerals in the juice: Fiber helps you feel more full and slows down the digestion of the fruit and vegetable sugars, so you don’t get that blood sugar spike.
Juices also lack fat, and fat can help your body absorb key vitamins like A, D, E, and Kmore easily. A smoothie with protein, fiber, and fat is a more balanced option.
5. Eat More Salads
Unfortunately all salads are not healthy. Just because you are eating a salad doesn’t mean its conducive to your healthy lifestyle goals. When dining out, a chicken avocado salad at a popular restaurant chain weighs in at a whopping 1,870 calories. And McDonald’s kale salad is loaded with more calories and sodium than a Double Big Mac.
Why? It’s usually the salad dressing which can be high in calories. Most salads also come with additional toppings like cheese, nuts, and candied fruit.
When dining out, ask for the extras on the side. Be sure to read the fine print before your order, or check the menu online before you go and decide what you want before you get there.
Eating better doesn’t have to be hard — the key is to be mindful of what and how much you’re eating and you’ll be well on your way to crushing that “eat healthy” goal.
6. Do A Reset
What is a reset? A reset is a form of cleansing that helps you to break bad habits in a short period of time. Unlike other cleanses you will not be in the restroom all day. Unlike juice fasts or liquid cleanses that are high in sugar and low in protein (which can leave you feeling weak and sluggish), the 3-Day Refresh is scientifically designed to help support your metabolism while nourishing your vital organs.* Plus, you actually get to eat delicious, real food during this program.
If you want to crush the cravings, try a 3 Day Refresh which is an all natural cleanse that wont leave you pooping all day. This reset will help you get back on track with your nutrition goals.
Thanks for stopping by and remember, It’s Your Body, O.W.N. it!
some information taken from my Beachbody website blog.