Here’s a good rule of thumb where eating is concerned:
START EATING BEFORE YOU’RE HUNGRY AND STOP EATING BEFORE YOU’RE FULL
I know that may sound a little backwards, but it really works. The point is, you don’t want to get to the ‘I could eat the kitchen sink’ stage of hunger where you’re likely to make poor nutritional choices. As well, it takes about 20 minutes for your belly to tell your brain that it’s full, so if you STOP eating before you get full, then it’s less likely that you’ll over eat. Sounds simple right?
Snacking is an important way to keep your energy sustained and avoid binge eating. I find most of my clients that have healthy snacks tend to eat less late at night. Go figure.
Here are some of my favorite snack ideas for when I’m at home:
I know that you have a busy life. I try to pack food when I’m out and about, but in the case where I’m empty handed (it happens to everyone), here are my top five convenience store picks in the video below. I was disappointed that I could ONLY find five decent choices.
To summarize, these were my top convenience store picks:
-protein shake – watch for added carbs, keep them under 10 g
-hard boiled eggs
-protein bars – watch for carbs, often times bars have 40+ carbs, keep carbs under 10 g, sugar alcohols and fiber don’t count towards total carb count
I’ve recently stumbled on COOKIES. In fact, I even brought them to boot camp one day and my campers thought I was nuts. Truth is, these cookies are like no other. They are gluten free and have 12 g of protein in them. I ALWAYS have one in my car, purse and in my back pack when I travel. I feel like I’m having a bit of a treat, but I know I’m not sabotaging my nutrition when I eat one, whether I’m on the go or if I want a treat at home.
This salad is filled with tender roasted veggies and crunchy fresh lettuce. These foods are fresh and fiber-filled – exactly the kind of meal that defines clean eating. Add a side of lean protein and a tall glass of water for the perfect meal.
Here’s what you need…
For the dressing:
Nutritional Analysis: One serving equals: 148.3 calories, 8g fat, 182mg sodium, 20g carbohydrate, 5g fiber, and 5g protein.
I love to do planks to increase core strength and stability. Planks are great for active recovery as well.
The Fashion Flash brings together your favorite beauty, health and style bloggers to tell you everything you want to know about getting fit, eating well, looking fab and being the best you can be . . . at any age.
Enjoy the articles from the fabulous women who come together each week to bring you FASHION FLASH!! Yay!!
There’s always time and space to do a quick body weight workout if you’re really motivated. I’ll show you a sample workout I did in a weird public place. You don’t have to make a spectacle of yourself, just DO IT in your living room
Edible Gluten Free Protein Pancakes
Hard to believe that I created anything so yummy, but it’s true.
3/4 c egg whites
2 scoops Bio-Trust Creamy Vanilla protein powder (you can try another, but I can’t guarantee the fantastic results )
1 tbsp natural peanut butter
Mix it all up so there are no lumps
Pan fry in a small amount of coconut oil over medium-low heat until golden. (I covered the pan with a lid.)
Flip over, toast the other side (it won’t take as long)
Serve ‘em up with berries.
Self high five!
This refreshing summer salad is made with quinoa. Quinoa is a gluten-free, protein-packed seed. It’s a complete protein, containing all 9 essential amino acids. Add a side of lean protein to your salad and you’ve got a highly nutritious, balanced meal.
Here’s what you need…
Nutritional Analysis: One serving equals: 114 calories, 1 fat, 13mg sodium, 20g carbohydrate, 2.5g fiber, and 6g protein.
Does kettlebell training seem a little hard core to you?
The kettlebell can be your friend, not necessarily soft and cuddly, but definitely not as intimidating as it may seem.
Those people that have been given a kettlebell program that specifically targeted their abs, strengthened their backs and were relieved from their back issues.
Canadian researchers from the University of Waterloo also found – and one of them was the #1 low back expert in the world – that doing kettlebell exercises like the kettlebell swing (which is a hip hinge pattern) resulted in incredible strength gains in the low back and core muscles.
You can build your core strength by doing things like the kettlebell swing and crawling patterns and have your abs looking and performing 10x’s better than they ever have in your life.
You can put simple exercises, like the ones below to help you condition your core and help you get rid of belly fat all at once.
You’ll get a hot body too, and you don’t need to go to the gym.
Here is the “Phase 3 – Essential Abs” core circuit from Chris Lopez who’s an expert in kettlebell training, and it goes like this…
1A) Kettlebell Swing – 20 reps with a tight core at the top of the swing
1B) KB Rack Walk – 20 yards keeping your abs “zipped up”
1C) Spiderman Crawl – 20 yards pretending you’re crawling in a narrow tube
1D) Side Plank – 30s per side
Rest 60-90 seconds and repeat three more times.
You can use this workout as a ‘stand alone’ workout or it’s the perfect core finisher end any of your current workouts.
The side plank is a seriously under rated exercise, but listen to this:
Pro-Strength Coach and coach of several Olympic Gold Medalists Matt Nichol has said: “Athletes who were unable to perform the side bridge for greater than one minute with perfect form were significantly more likely to be injured and played a lower number of minutes. This was also true for players that had more than a 10% difference bilaterally. It’s one of the BEST core exercises you can do.”
The kettlebell swing is a beautiful and fairly easy move to do and the benefits are amazing.
Chris Lopez – a StrongFirst Level 2 kettlebell expert – takes the mystery out of the kettlebell swing for you in this video. It’s not a difficult move to master with the correct instruction:
Research has shown that you can burn up to 20 calories per minute with this training method. This 20 calories per minute study was performed by the independent American Council on Exercise. (They have no reason to inflate the numbers.)
The study – performed on men AND women – also found that this ONE workout method increased their abdominal core strength by a whopping 70%! They didn’t do crunches, they didn’t do sit ups, they didn’t even do planks. All they did was use kettlebell training.
I’ve learned to love this odd little piece of equipment. I’ve included some basic kettle bell moves into my training and man I can see the results. If you’re a little intimidated by kettlebell work like I was, Chris has you covered. As you can tell from the video in this post, Chris is a great coach. He gives you tutorials on exercises and the workouts are video follow along to help guide you. You can be a beginner or you can have kettlebell experience.
If you’re looking for something a little different and you want sexy abs and a healthy back without the hassle of going to a gym, Kettlebell Evolution is well worth it – especially kettlebell workouts specifically designed to work your abs (without silly sit-ups or boring cardio).
I also have a bonus for you: KB Virgin Challenge Workouts.
When you get Kettlebell Evolution you can just email your receipt to email@example.com and I’ll send you three video follow along workouts that I made for you. These workouts use BASIC kettlebell exercises in challenging circuits.
Learning something new: it can be fun but a little overwhelming. Especially if it’s something a little out of your comfort zone. Fitness falls into this category for many of my readers and Pilates especially may be brand new. The nice thing about Pilates is less is more….
My pal and master Pilates trainer, Sylvia, visited me recently and I grilled her about the benefits of Pilates here:
If you have a suspension trainer, here are two cool moves for you:
Here are some tips to keep in mind for the suspension trainer exercises:
*Keep ribs pulled into the body and belly button pulled in.
*Legs are squeezing together as you roll up and down.
*Arms extended and straight.
*Control your move so you are not tumbling down.
*Keep hips externally rotated while moving legs.
*Back extended at all times.
*Ribs pulled in and towards the body.
*Do not arch back while legs are moving.
In this video, Sylvia takes me through her favorite Pilates exercises to do at home. Give them a try too:
Chest Lift Toe Taps
-interlace the fingers
-keep distance between the chin and chest
-keep feet up at a 90 degree angle, maintain the 90 degree angle
-touch the toes to the floor
-engage the pelvic floor
–tap the toes on the inhale, exhale as you lift the toes back up
Chest Lift Alternate Toe Taps
-keep the hips square to the floor
-keep the knee stacked on top of the hip
Chest Lift Leg Leg Extension
-Maintain 90 degree angle at the knee with the knees stacked over the hips
-Extend the legs out together
-Hinge at the knee so that the legs bend and straighten
-Ensure to keep the back pressed into the floor
Sylvia told me that she’d keep her special birthday sale up just for us. So, if you want to get a strong core and challenge yourself with some intense body weight workouts, then you’ll want to tap into the exact secrets Sylvia knows.
You’ll get the whole program and you’ll receive all these bonuses too, for less then $20
Happy birthday to my pal Sylvia! You get the gift – grab it before she takes down the page midnight tonight.
Check out her birthday sale HERE. Imagine how you’ll feel when your tummy is as flat and toned as Sylvia’s.
Do you ever feel like you’re going to ‘pee your pants’ when you laugh? Heaven forbid you try a jumping jack if this is the case. I hves a solution for you here.
With summer humidity on its way, how can a girl fight frizz? Jackie Silver from Aging Backwards shows you a new hot tool that helps smooth hair and add shine.
When you feel trapped in a tornado of activity, spirituality may keep you grounded to your center of happiness. Menopause Makevoer has 15 tips to nourish your spirituality.
Prime Beauty got a royal pampering with Perlier luxury bath and body products for a pauper’s price and you can too.
Positive Aging Expert and author of “The Best of Everything After 50″ Barbara Hannah Grufferman wants you to embrace the Plank, your body’s new best friend. Want the scoop on how to do it right? Video included.
From Moving Free with Mirabai, if you don’t have time for a lunch break let alone an exercise break, you can reduce your stress with these two quickie stress relievers at your desk.
There is more than one type of sensitive skin. Deb of No-Nonsense Beauty Blog looks at a common trigger.
Who doesn’t love a cute summer dress? Which ones are best for your over 40 lifestyle? Style expert Deborah Boland shares her picks for 9 summer dresses that will make you look modern.
Fab Over Forty interviews Sonia Kashuk and gets her beauty do’s and don’ts for women over 40.