Enjoy Holiday Eating ~ Without Gaining Weight

Tips for Healthy Holiday Eating
When the holidays arrive, many people forget all about their diets and healthy eating. Weight gains of 5 – 12 pounds are common between Halloween and Christmas.  To make the holidays easier, these tips will help you enjoy all the treats of the holidays by maintaining healthy eating and lifestyle habits throughout the holiday season and beyond.

Moderation is the Key

Most traditional foods can be made low fat.  However, in reality,  during this time most foods are prepared with an extremely high fat content.  For example - turkey is very lean without the skin, and gravy can be made without fat.  Potatoes that are served without butter and gravy  are very healthy.  The beloved pumpkin pie is nutritious, although it can be made into a fatty dessert by adding whipped cream.  I dare to say that most of us live in the world of ‘high-fat, high-calorie’ holiday meals.    Rather than give up your favorite treats (even with the added fat and calories),   have them in sensible amounts.  Portion control is a major factor in healthy eating as well as weight control. Check serving sizes and calorie counts on packages to avoid eating more than you should.  Remember, everything in moderation and portion control.

Don’t Forget Exercise

Even though the holidays are here, don't forget about exercise. You can keep weight off during the holiday season by staying active and burning off extra calories.  And please understand, exercise does not have to be some formal program or some gym membership, it can be very simple.   You should plan a walk after meals,   this is great time to un-wind while saying good-bye to those extra calories;  take the stairs at work, park a bit farther from stores when you shop (consider safety when shopping at night and always be aware of your surrounding), and take a few walks around the mall before you begin shopping. 

Plan Ahead

Plan ahead so you can enjoy the holidays with less stress, more energy, and a great mood. During holiday parties and at family dinners, feel free to sample foods although you shouldn't splurge.  Decide on what you plan to eat in advance, then stick to your plan.  Eat plenty of vegetables, fruit, low fat dressings, and slices of lean meats.  Before you go to a party,  eat a small snack to help curb your appetite.

Remember to have alcohol in moderation.  Having too many drinks can cripple your will power, and also add excess calories to your diet.  In the place of alcohol, drink water with lemon. Water can help to limit your appetite and keep you from binging.  Also make sure to avoid or limit  eggnog, as each glass can have up to 300 calories.

Be flexible with your holiday eating, one extreme meal won't ruin your diet, just don't remain off-tract for too long.  Try to balance your calories over a few days and don't let that one extreme meal set you back. 

Plan ahead, eat well, stay flexible, stay active and enjoy the holidays in good health.

Follow this link to create your own Weight Loss/ Weight Management Plan  ~ Eat to Live Don' Live to Eat

Enjoy the Holidays ~~

Miss Julia

JuliaGrayOnLine.com

So You've Decided to Lose Weight ~ Now What?

Why do you want to lose weight in the first place?  Is it to look good or fit in that new dress or pair of jeans or to turn heads at the next class reunion?  Why do you really want to lose weight?  Have you considered that being overweight is also a hazard to your health?  Most people really do not understand  the risks of being overweight.  While looking good or fitting into that new pair of jeans is certainly a benefit this should not be your sole reason for losing weight.  Overweight and obesity kills thousands of people every year.
 
Overweight and obesity are problems that continue to get worse in the United States.  This is a result of bigger portion sizes, little time to exercise or cook healthy meals, and relying on cars and public transportation to get around.

The Risks of Being Overweight
Being overweight can lead to such diseases as cancer, heart disease, stroke and diabetes to name a few.  So please understand that overeating, an unhealthy diet and physical inactivity can increase your chances of getting these and other diseases.

Do 'Not' Go on A 'Diet'

The first thing most people think of when losing weight is 'going on a diet'.   No, No , No. 'Diets' are temporary fixes.  You should think of losing weight as a 'permanent lifestyle change'.  You will probably need to learn new and wiser eating skills and re-arrange your mind set.  Consider the last time you went on a 'diet'- you were probably miserable, right?  This is because most so-called 'diets' are restrictive, forcing you to eat only certain food (i.e no carbs, juice only, special soups, veggies only, etc...) and the list goes on.  If you are like me you have probably tried some of these before. I will say that diets are diets and many people have found success with a number of them. However, the real 'key' to losing weight over the long term and keeping it off is to make gradual lifestyle changes that you can stick to.  Try some of these ~ use fat free milk instead of whole milk, drink water instead of high calorie soda, start eating smaller portion sizes, eat leaner cuts of meat such as chicken and turkey, snack on peanut butter, light popcorn, low fat cheese and fruit instead of chips and junk food.  These lifestyle changes then become a part of your 'normal'.

Losing Weight and Becoming Healthier
With so much conflicting  information in the media most people are not provided with the truthful facts about losing weight and becoming healthier.  With all of the fad diets, and quick weight loss gimmicks it is understandable that so many people really don't know the truth about losing fat and keeping it off long term.
Simple Fact:  You are either gaining fat, or losing fat; there is no in-between.  Well, duuh you say.  OK, consider this.  How many times have you justified binging because you came to a road-block?  or how many times have you said "well since I messed up today already at lunch, I'll just eat what I want for dinner"~ or "I'll start eating healthy again on Monday".  You know the deal.    So what did binging do for you?  You gained more fat and took a step backward from where you were - get the picture? The trick is not letting the road block completely derail your entire lifestyle change.

Have you thought about (up until now) how much you consume each day?  Many overweight people eat thousands of extra calories and fat without even realizing it.  It is hard to know if you are gaining weight or losing weight each day unless you are actually keeping an eye on what you are consuming.  You can do this by keeping a journal; a journal can help you keep up with your daily food intake and other things pertinent to your weight loss program.

Natural Dietary Supplements
There are a variety of supplements on the market to help you lose weight, maintain weight, boost your immune system ~ the list goes on.  Some of these can be very effective in your weight loss program.  Please research any supplement that you decide to use and make sure that it fits into your personal weight loss plan. Also remember to consult with your physician before taking any supplements or beginning any weight loss program. 

Finding and Implementing Your Weight Loss Program

There are many weight loss plans and programs on the market today.  Do your research and find the one that is best for you.  Many programs today are more flexible than they once were. You will want a program  that gives you some control rather than a one-size-fits-all program that imposes rigid demands.



Keep in mind also that your weight loss program should also include some type of physical exercise.  You might consider this as the 'fun' part of your program.  Consider joining a gym or working out with friends.  Incorporate everyday activities such as taking the stairs instead of the elevator, parking further down the parking lot or taking a walk at lunch.
 
Once you have made up your mind to lose weight, the first thing that you must understand is that this will be a long term commitment.  How long, depends on the amount of weight you want to lose and your own personal goals. If you have tried to lose weight in the past or if you know someone who has - we all know that it can be quite a challenge.  In fact, for some people it will just be down right tough.  Remember, it takes time, practice and support to change lifetime habits.  And remember it is a process, it will not happen overnight but it can happen and you will succeed and reach the goal that you have set.  However, at the end of the day it is You and You alone who has the power to lose those unwanted pounds.

Learn how to find and implement your own weight loss program~ Miss Julia's Weight Loss Guide (Eat to Live~ Don't Live to Eat)



To Your Continued Health and Success !
Miss Julia

How to Improve Your Eating Habits and Manage Your Weight ~

You can improve your eating habits tremendously by making the right choices and doing  things just a bit differently. Healthy eating and an active live style can also reduce your risk of becoming overweight and obese which increases your risk for developing other chronic health conditions such as heart disease, high blood pressure, stroke and many forms of cancer.

Consider These Tips for Healthy Eating

• Consider Starting your Day with Breakfast ~ Breakfast fills up  your "empty tank" ~ also known as "breaking the fast".  Breakfast gets you going after a long night without food..  Eating breakfast will  give you better endurance, strength, and concentration throughout the day.
  
• Eat a Variety of Foods.  Please don't feel like you have to give up things that you really like and enjoy-such as hamburgers, french fries, hot dogs and ice cream.  Understand you just have to be smart about how much you eat of these and how often you eat them.  Your body needs nutrients such as fats, carbohydrates and proteins as well as vitamins and minerals.  You can get these nutrients from a variety of different foods but you must balance your food choices to stay on a healthy course.
• Whole Grains, Fruits and Vegetables (Must Haves!!) ~ These foods give you energy, they also give you vitamins, minerals and fiber and quess what? ~~ They taste good too..  Try foods like brown rice, or whole-wheat bread.   Strawberries, bananas, blueberries  and melons are fantastic tasting fruits.  These fruits and vegetables are amazing in salads or on a sandwich.  And remember they come in a variety of forms ~ fresh, cooked. frozen, canned, dried.  So, no excuses not to eat your veggies and fruits.
• Watch You Portion Control ~ A portion is the amount of food a person eats.  Portions and servings are different.  A serving is a specific amount of food,  and it is probably smaller than you may think. Check out these examples:
• A serving of meat is two to three ounces this is roughly the size of the palm of your hand, a deck of cards or an audiocassette tape.
• A serving of fresh fruit is one medium piece and that would be about the size of as baseball.
• A serving of cooked pasta, rice or cereal is 1/2 cup or half a baseball or a rounded handful.
• A serving of nuts is 1/3 cup, or a level handful.
• A serving of peanut butter is two tablespoons or abut half the sixe of a golf ball

Eating the right amount of food at each meal is just as important as eating the right foods.  Consider these other tips to improve your eating habits.

~  If you normally use or drink whole or 2% milk try using low fat or fat free milk.
~  Instead of drinking soda drink water or other calorie-free drinks.
~  If you tend to always have a second helping, try putting the food away after you serve instead of placing serving dishes on the table.
~  Instead of white bread and pasta- eat a variety of whole-grain foods like whole-wheat bread, low-fat popcorn and brown rice.
~  Pack sandwiches, yogurt and lowfat crackers instead of buying fast food on the road.
~  Instead of snacking on chips and junk food- keep graham crackers, peanut butter, low fat cheese and and crackers along with fresh fruits and veggies on hand for those 'snack attacks'.
~  Try grilling and roasting instead of frying.
~  And remember ` Don't Skip Breakfast'.



Remember the saying "Eat to Live ~ Don't Live to Eat" ~

To Your Continued Health and Success ~
Miss Julia

JuliaGrayOnLine.com

 

How Resveratrol Can Enhance Your Weight Loss Program

Resveratrol and Weight Loss

Resveratrol Antioxidants and Weight Loss: A Good Pairing?The golden rule in weight loss is pretty simple: take in fewer calories than you expend in exercise. However, as any dieter will tell you, it’s far from easy. Americans spend billions of dollars a year on weight loss supplements, exercise programs and other diet aids—and still we can’t seem to win the battle of the bulge—even when we get desperate enough to try risky surgery or fad diets.

Recently a new product has come to light that may help people trying to lose weight stay on the healthy end of the spectrum: Resveratrol Select, which is unlike many diet supplements in that it uses a combination of natural and herbal ingredients designed to help the body stay healthy while losing weight. How? By mimicking certain aspects of the Mediterranean diet.

Studies have shown that part of America’s war with weight lies in the uniquely modern American combination of stressful lifestyle and fast-food consumption, and that the Mediterranean diet and lifestyle seem to be more conducive to healthier weight levels and longevity. In fact, much as been made on the news in recent months of the purported “French Paradox,” (how the French eat a high-fat diet, enjoy rich desserts, drink wine and still have better cardiovascular health than the rest of us).

One of the biggest differences between the American and French diet seems to be the wine consumption, and red wine (a staple on most Mediterranean tables) contains one of nature’s most powerful antioxidants, resveratrol, which is a key ingredient in Resveratrol Select.

In addition to wine, resveratrol is also found in grape skins, blueberries, cranberries and other plants, and recent animal and in vitro studies indicate that it can have a positive effect on helping to maintain healthy cholesterol levels, supporting insulin health and optimizing metabolic and immune pathways that protect cells and improve mitochondrial function. One capsule of Resveratrol Select includes as much resveratrol as 200 glasses of wine—without the added calories that alcohol can add to the waistline.

Consuming resveratrol alone isn’t enough to help with weight loss—so the manufacturers of Resveratrol Select also added a different type of antioxidant, Green Tea Extract (EGCG), which could make a big difference. Over time, green tea consumption helps increase metabolism, burn fat and reduce fat storage due to its caffeine and L-theanin content, which can be pivotal in helping to maintain energy for exercise.

Resveratrol Select combines these two powerful antioxidants with yet another energy boosting ingredient, Chromium, a niacin-based mineral that plays an important role in how the body uses insulin to burn sugars, carbohydrates, fats, and proteins for energy.

Although relatively new to the market, Resveratrol Select seems to be making a big splash, and many people are taking advantage of the free trial offer to see how well the product works for them.

The trial offer also includes two bonus tools to help with weight loss: an e-book with over 70 weight loss tips, and a weight loss visualization audio.Of course, consuming fewer calories while burning more is the most efficient form of weight loss, and it’s always a good idea to inform your doctor before taking a weight loss supplement, but this new combination herbal supplement is worth a look for those concerned about maintaining good health while losing weight.

For more information on Resveratrol Select’s free trial offer and bonus materials, follow this link to Healthy Weight Loss .


To Your Continued Health and Success!
Miss Julia

JuliaGrayOnLine.com

Can Fast Food and Meat & Potatoes Really Equal Weight Loss?

Fast Food
Drive-thru food is great because it's quick and it tastes good. But there are ways to get the
"fast" without the fat. Many burger places offer grilled chicken sandwiches and salad bars. If
fried chicken is your weakness, picking off the breading strips calories while retaining the
flavor, says Susan McQuillan, RD, a registered dietitian in New York City.

Overall, sub shops are a pretty safe bet--if you go easy on the mayo. And your grocery store is
a great place to pick up healthy convenience foods such as reduced-fat hot dogs, low-fat frozen
dinners, or stir-fry ensembles for quick meals at home.

But when you just can't shake the craving, it's perfectly fine to hit your local hot dog stand
or burger joint--just mini-size your meal. Menu To make losing weight easy, it has to fit into your busy lifestyle. Here are some options you can grab on the go.

Breakfast 8 oz fat-free plain yogurt 1/3 cup strawberries 1 slice whole wheat toast with 1 Tbsp
fruit spread. Wash and slice fruit the night before, or thaw the frozen kind in your refrigerator overnight.

Lunch 1 fast-food hamburger 1 small order fast-food french fries 1 12-oz cola. For a more filling meal, load up on low-calorie extras such as tomatoes, lettuce, onion, and pickles.


Dinner 3 fish sticks, frozen 1/2 cup spaghetti with marinara sauce tossed with 1/2 cup cooked
spinach and 2 Tbsp grated Parmesan cheese 1 whole wheat roll. Jarred tomato sauces with vegetables are still pretty light on fiber. For more bulk, microwave frozen veggies, and add them to the sauce.

Snack 1 banana 4 oz orange juice

Total: 1,739 calories; 56 g fat


Meat & Potato Lovers
The key to losing weight while still eating the comfort foods you grew up with is learning how
to prepare them with fewer calories. Start with smart choices: Lean cuts of red meat such as top
round, sirloin, and London broil average 240 calories per 3-oz serving compared with their fattier cousins: prime rib, T-bone, and filet mignon, which weigh in at 340 calories for the same-size portion. Then grill or saute them in olive oil spray instead of butter to cut calories even further.

For variety, try pork tenderloin or tuna steak as hearty red-meat substitutes. And explore other
side dishes such as sweet potatoes and whole grain rice or pasta. They have the same starchy
feel as potatoes but boost your fiber intake to fill you up faster.

Menu The protein from meat and the carbohydrates from potatoes are a great way to control your hunger. And with a little planning, they can help control your waistline too.

Breakfast 1 cup bran flakes 1/2 cup 1 percent milk 1/2 cup blueberries

A high-fiber breakfast will help move some of the fat and calories from last night's dinner out
of your body.

Lunch Ham sandwich: 2 slices whole wheat bread 1 oz reduced-fat Swiss cheese 2 oz turkey ham 1 roasted red bell pepper Romaine lettuce 1/2 cup macaroni salad 1 medium banana.
For fewer calories, ask if your deli prepares low-fat or fat-free side dishes.

Dinner 1 cup tomato soup made with 1 percent milk 1 serving Sauteed Steak and Mushrooms 1
serving Guilt-Free Scalloped Potatoes 1 cup steamed broccoli. If you stick to the 3-oz serving size, you can eat meat most days of the week.

Snack 1 apple 12 potato chips. Having a piece of fruit along with the chips can stop you from eating the whole bag.

Total: 1,530 calories; 51 g fat


Happy Eating !
Julia Gray
Proud Member My VM Team

Google Me ~ Julia Gray Online