Karen's Healthy Tips
The Key to a Healthy Weight is Awareness and Consistency
We live in a world where huge portions, cheap food and time savings is a must! We burn fewer calories by sitting for endless hours at our desk, in front of our computers and in traffic. With our seemingly over busy lifestyles, it can be very easy to overeat the wrong foods not to mention missing out on daily activity. How is it even possible to live a healthy lifestyle? Let me tell you, it is much easier than you think!
I teach my clients moderation and how to take baby steps for success. It is so important to focus on each day rather than the bigger picture weeks or months down the road. Take it one meal at a time, one workout at a time and most importantly one day at a time. By making these small daily choices, you will be well on the road to success.
So many times, people say to me, "this must be so easy for you; you must have to do nothing to look healthy and fit"! Wrong, I work my butt off! Each day I devote time to myself to maintain my health and fitness level because it is important to me. I promise you, it is not any easier for me. There are some days where I just don't feel like it or there are much better things to be doing. However, I know that I will physically and mentally feel much more empowered if I dedicate at least one hour to fitness and healthy nutritional choices daily. Leading this healthy lifestyle ultimately sets my day and I'm more able to take on bigger challenges with ease. I can think clearer, I feel energetic, my body doesn't ache, I don't feel lethargic and bloated, and my digestion works like clock work...the list goes on! The next time you see a fit and thin person, ask yourself, "I wonder what choices they are making to look and feel they way they do?"
Fit and healthy is not a gene that is installed in us at birth. I would say almost 100% of the time a fit and healthy person is making smart choices and practices this lifestyle daily. For example, they pay attention to what they are eating - how much they are eating - the quality of food that they eat and when. They typically stop eating when they are full and avoid overeating and gorging on unhealthy over processed foods. They make clean and close to nature food choices and fuel their body as apposed to stuffing it. They also consistently monitor their weight - not necessarily by stepping on the scale- however by using their favorite jeans or dress to keep track of their waist size. I teach my clients that weight is just a number on the scale and it does not measure your fitness level. For example, a conditioned athlete will weigh more than the average person due to muscle mass; however, they will carry less body fat and will appear smaller. When I gain unwanted pounds or inches, I simply take a few simple steps to reclaim my physique. I will never diet but instead track my eating and activity level and make changes accordingly. For example, I will watch starches and empty sugar calories that may be sneaking in to my diet and replace them with low calorie, high fiber fruits and vegetables. I will also increase my workout intensity. It is not magic, just practicing consistency with awareness.
Overeating is a habit, a learned behavior, and becomes ingrained and expected in our daily lifestyle. Large portions become 'normal' and we are constantly reminded that the larger size is a "bargain"; that "upgrading" your order saves money, and that for just a few cents more, your order can be a "biggie."! I hate to say it but this "All you can eat" has developed many health problems, obesity, disease and death. Fast food eaters consistently underestimate large or super-sized meals by at least 500 calories. Did you know that a McDonald's value meal starts at 1000 calories? Make it a super size and you are well over 1500 calories!!! For some, that is a daily intake of calories! I can guarantee if you eat this once a week you will gain at least eight pounds a year!
What does it take to gain a pound...or lose one?
It is pretty simple. Consume an extra 3,500 calories per week you will gain an extra pound of unsightly fat, usually landing on your hips or thighs or belly. It's all too easy to do, but by eating "mindfully" and deliberately making healthy choices, you too can make weight control second nature.
Karen's Top Tips to be Healthy and Fit!
Get Rid of the Extra Fat!
Notice that I said "Extra Fat" not ALL fats! I'm talking about those extra fats that appear on the table; the tub of butter, the Mayo, the gooey sauces and sour cream on your baked potato each adds at least an extra 100 calories per scant level tablespoon and no one ever uses a level tablespoon! Instead, substitute tomato salsa on that potato, use fresh herbs and spices to liven up your foods. You could save over 200 calories just by simply following this tip which could add up to an extra 8-10 pounds of weight loss per year!
Cut out ALL Sweetened Drinks.
Period. That goes for lemonade, sodas, iced tea, and fruit juices! Drinking sweetened drinks is the quickest way to consume a lot of extra calories and it doesn't fill you up or satisfy your appetite, in fact, in many cases it will stimulate it. Take a peek at the comparison below and you will rethink before opening a can of soda or fruit juice! Instead stick to lots of clear water and eat a fresh piece of fruit and you benefit from the nutrients and fiber without the added calories and sugar!
|
12 oz of... |
Coca-Cola |
Orange Juice |
Apple Juice |
Cranberry Juice |
Grape Juice |
|
Total Carbs |
40 g |
39 g |
42 g |
45 g |
60 g |
|
Carbs From Sugar |
40 g |
33 g |
39 g |
45 g |
58.5 g |
|
Sugar (teaspoons) |
10 tsp |
8 tsp |
10 tsp |
9 tsp |
15 tsp |
|
Calories |
145 |
165 |
165 |
180 |
240 |
Break the Fast!
ALWAYS start your day with clean and healthy breakfast. I start every day with a bowl of oatmeal, topped with ground flaxseeds, blueberries and raspberries with a side of egg whites. Eliminate the sugary pastries or oily bran muffins and diet cereals, and save hundreds of calories by starting your day with a high-fiber, low sugar grain, fresh fruit, and added protein to sustain your energy through out the morning. You will save more than 200 calories daily, equivalent to 20 pounds weight loss yearly just by making this simple and smart change!
Eat Every 2-3 Hours
Split your meals into smaller, more frequent meals, and lose weight automatically by not adding calories at all-you're just eating differently and more efficiently. You will notice a huge change in your metabolism with this simple change. Imagine being able to eat 5-6 times per day and losing weight? This eating strategy helps keep you energized and your metabolism burning throughout the day so you will actually burn more calories! Plus you will be less hungry making it easier to resist temptation.
Get Moving!!!
Dedicate at least one hour of your day to activity. As I mentioned before, our lives have become sedentary and we have become less active. I tell all my clients to move for at least an hour everyday! No need to get fancy, if you do not have access to a gym get outside; walk, jog, cycle, snowshoe the list goes on and on....and please don't tell me that you do not have time! Take a break at work and get out and walk, instead of watching 2 hours of TV a night devote it to your health and get off the couch - MAKE the time! Do you want to be that fit person everyone is envying or do you want to stay feeling unhealthy and lethargic? Start now and make those smart daily choices and start living a healthy lifestyle. Remember, be aware of what you are eating and be consistent with your exercise. I promise you will feel great!
Karen Riedel-Gallagher
Fitness Professional
Owner of Fit 4 Her Personal Training
905-436-9622
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