Posts Tagged ‘lifestyle’
Every year at the end of November or beginning of December, women all over the world watch the annual Victoria’s Secret show and wonder how the models do it. I’m not talking about the hair and the makeup – I’m talking about their toned arms, legs and flat abs. How do they look so amazing?
According to the Victoria’s Secret supermodel, Adriana Lima, you need to put in a lot of hard work at the gym. Exercise. Sweat. Eating healthy. It doesn’t come natural or on its own for anyone, including Adriana Lima. This is good news, because now we all know it’s achievable rather than “oh, she’s just lucky”. Forget luck. It’s a lot of hard work.
Adriana Lima boxing:
Like I said, it’s a lot of hard work in the gym… a lot of sweat… a lot of calories burned… and I think we would all agree that her efforts in the gym pays off:
I think that this card is kinda mean…or maybe it’s just that the truth can hurt sometimes.
…what do you think?
When I was growing up, I remember my Mom teaching me that it was important to “eat the rainbow”. At the time, I thought it had more to do with the presentation of a meal, but as I have studied more about nutrition, I realize that “eating the rainbow” had more to do with eating a variety of nutrients that have a powerful impact on our overall health, and less to do with Skittles® candies.
How To Eat The Rainbow
“Eating the Rainbow” refers to the practice of eating fruits and vegetables of all the different colors to provide your body with a variety of nutrients. Produce with similar colors tend to have many of the same nutrients and health benefits, which makes it important to eat from all of the different colors of “the rainbow”!
I have listed the health benefits commonly associated with each of the colors and have provided some examples of produce within that color group.
Fruits and Vegetables that are red will contain either lycopene, which fights against cancer or it will contain anthocyanins, which is a powerful antioxidant that protects cells from damaging and has been shown to have amazing benefits for the heart.
Examples: Beets, Watermelon, Red Peppers, Strawberries, Red cabbage, Tomatoes, Red Apples, Radishes, Red Grapes, Red Potatoes, Pomegranates, Raspberries, Cranberries, Pink Grapefruit, and Cherries.
Fruits and Vegetables that are orange contain carotenoids, which has been reported to reduce the risk of cancer, heart disease and can even help improve immune system function. Orange citrus fruits, like oranges, may not have significant amounts of carotenoids, but they have high amounts of B vitamins, vitamin C, and folate – which has been shown to help reduce the risk of birth defects.
Examples: Pumpkin, Apricots, Carrots, Oranges, Sweet Potatoes, Peaches, Mangoes, Butternut Squash, Papayas, Cantaloupe, and Nectarines.
Fruits and Vegetables that are yellow contain zeaxanthin, which is a bioflavonoid that provides anti-inflammatory and antioxidant benefits to prevent free radical damage to the eye (specifically the retina and the lens of the eyes) and works with lutein for healthy eye development.
Examples: Sweet Corn, Yellow Peppers, Pears, Yellow Tomatoes, Pineapple, Yellow Apples, Lemons, and Yellow Squash.
Fruits and Vegetables that are green may contain chlorophyll, which may help prevent cancer, and lutein, which helps with eye health and development. Many green produce is also high in folate and other essential nutrients.
Examples: Spinach, Honeydew Melon, Green pepper, Limes, Green apples, Cucumbers, Green Onions, Green Grapes, Asparagus, Green Cabbage, Avocados, Brussels Sprouts, Lettuce, Peas, Broccoli, and Green Beans.
Fruits and Vegetables that are blue or purple contain anthocyanins, which is a powerful antioxidant that protects cells from damage, may reduce the risk of cancer, stroke, and heart disease. Blueberries, for example, are linked to healthy aging and improved memory function.
Examples: Blueberries, Plums/Prunes, Blackberries, Egg Plant, Purple Grapes/Raisins, Juneberries, and Figs.
Fruits and Vegetables that are white contain anthoxanthins, which have been shown to help lower cholesterol, blood pressure, and may reduce the risk of heart disease and some cancers.
Examples: Cauliflower, Bananas, Onions, Potatoes, Mushrooms, Garlic, Turnips, Ginger, and Jicama.
Here’s a Skinny Tip for you, which may or may not make sense for you. Ready for this? Skip all those “diet” foods if you are trying to lose weight (or just trying to be healthy)!
Here’s why: Those diet foods that are labeled as “fat free” or “sugar free” contain a lot of artificial sweeteners, which cause you to retain water and it also makes you feel more hungry. Let’s face it, if you feel more hungry, you are going to eat more (and there’s a good chance you’ll be eating more junk food)!
Conclusion: Skip the “diet” foods! Focus on healthy foods that are good for your body (fruits, vegetables, whole grains, and lean meats!) and enjoy living that wonderful life of yours!
Every day we have to make the decision about what we are going to eat. We have to plan and think about what we will eat for breakfast, lunch, dinner, dessert, and any snacks in between.
With so many meals to consider, it’s easy to justify eating junk food now and again. Problem is, we often distort our reality of what “occasional” means. It’s easy to eat a candy bar every day, considering it’s just one of the many meals you ate that day. Unfortunately, those empty calories in the candy bars really add up overtime.
What you consistently eat, matters.
So how often is too often to splurge? I think it just really depends on a couple of important things.
Calories and Portion Size
How many calories do you need each day? Once you have figured this number out, you can determine how many calories you have “available” at the end of each day to put towards your “splurge”.
I want to point out that your overall focus should be eating nutrient dense foods so you can be healthy, rather than calorie counting all day. Sometimes though, calorie counting may be how you get started. Now, back to some simple math…
If you end up having 500 calories extra every day available for junk food, you either need to eat more real food that will satisfy your hunger and nutritional needs, or you need to recalculate your calorie intake.
Let’s say you are trying to maintain your weight, you probably should have about 100 calories or so extra available each day, and you can choose your splurge based on that. If you have 100 calories extra and want a treat, you can eaither have a 100 calorie splurge each day or “save up” those calories and in five days have a 500 calorie treat (as long as you kept within your calorie budget each day).
Do you sit or lay around all day? If you lead a very inactive lifestyle, you just won’t need as many calories as someone who exercises or leads a very active life every day. How much you move is going to effect how many calories you will need each day.
Remember, food is fuel for your body. Refer back to Calories and Portion Size.
I realize a lot of people feel like they need to treat themselves. Trying to determine how to eat candy each day just isn’t quite the idea I had in mind for being “healthy”. I’m not a big fan of treating yourself or rewarding yourself with candy or desserts, I prefer healthy treats (healthy frozen yogurt, for example). I also realize that everyone ticks differently and what doesn’t work for me, might just work for you. For me, it’s easier to avoid sugary treats completely than to limit them. I wish I had better self control because a treat now and again would be nice, but I know myself better than that! ;)
What are your favorite splurges, and how often do you allow yourself to enjoy them? If you would like some healthy desserts that are guilt-free, check out some of our amazing recipes!