Health & Fitness: Weight Loss Success story Aruba Style!

Health & Fitness: Get swimsuit ready and your beachbody! A weight loss success story Aruba 'style! by Goodhealthdiva.

Hello you all,

I hope all is well with you. Just days ago I shared with you the story of a beautiful woman on her health and fitness journey. Today I am bringing a new story to you with some tropical vibes.

 My friend Jenn from Aruba had been kind to share her weight loss success with us.She's a very fun and energetic person who is all about healthy living and has lost a lot of weight as a result of embracing a healthy lifestyle.

Aruba is a beautiful Dutch island in the caribbeans,a great tropical and exotic destination for many and certainly the kind of place on the planet where one would love to show off a beach body! Jenn is a local and knows very well how important it is on the island to be swimsuit ready at all times. She offers some great advices and prove that no matter where we are we deal with the same thing(s).So enjoy her story as I take you to Aruba.

Oh one last note... My friend actually speaks Papiamento.English and Spanish are widely spoken by most Arubans but Dutch is the official language of the 77 square miles island.

What motivated you to want to lose weight?

Clothes were not fitting right! Plain and simple. If your clothes don't fit right, you don't feel right. It's hard to be in a great mood when you're not comfortable in your own skin and clothes. 

How do you feel about yourself now?

FABULOUS!!! I am happier and able to concentrate on what's important in my life instead of being paranoid thinking people are looking at me and judging me. Maybe they are but the difference now is I am way more confident.


When did your weight lost journey start?

Last year July 2011. I started working out again and I lost a lot of weight.However, I didn't stick with it so I gained some of it back.This year, in February,I decided that this time around not only would I lose weight but I will also live a healthy lifestyle.

Last year's journey was all about weight loss and what the scale said. I used silly diets like the Special K (you know the one...have 2 bowls of special K a day). I am not knocking it completely as their marketing plan says you will lose 2 dress sizes in 2 weeks which of course is true. However, who can possibly do that for the rest of their lives???!!! NO ONE!
I do not want my weight to fluctuate as my mood would also fluctuates.
Healthy Body, Healthy Mind!



What was your starting weight and how much have you lost so far?

In December 2011 I was about 167 lbs to 170 lbs and so far I have lost about 30 lbs.

How did you lose the weight?

• Healthy eating -  4 to 5 small meals a day
• Focus – Kept motivational quotes and pictures as my wall paper on my phone
• Planning / Organizing – Every night I would write down what I am eating the next day and what workouts I will be doing
• Exercise – Daily home workout for about 45 mins to an hour.

What's your ultimate weight goal? Fitness goal?

I am at my desired weight of 140 lbs but my fitness goals is to have 15 % body fat. Right now I am at 19% . My end goal is to master a healthy lifestyle forever. My lifestyle should be automatic as in I should automatically grab greek yogurt instead of cheesecake for example.

How did you stay motivated during your weight loss process?

There were weeks that I didn't feel any progress and realized that if my mind isn't right I won't be able to get my body right. I opened another facebook page just for fitness. Now I could add all things to do with health and fitness to that page. That helped me remain focus as I had to a chance to read what others are going thru which was very similar to what I was going thru.

The next thing I did was really ask myself what I wanted from this process. The answer was to get my mind and confidence right. I started looking in the mirror and instead of finding the parts I wanted to change, I decided to find the parts that I love the way they were and those parts that I didn't love I decided to admire them for their ability to change if I wanted them too.

Do you feel like other things have changed in your life beside the weight? How has your weight lost impacted other areas of your life/personality?

Jenn after 500 burpees and a crazy workout!

Not really as I was not really overweight so not much changed other than people asking me if I am an athlete or a personal trainer. My confidence probably had the most impact and of course I love the way my clothes fit.

Living in Aruba do you think people are more fit or more healthy there than on the continental U.S.A? (Aruba is a Dutch island it's not part of the USA)

Yes but not by a lot. This island is more concerned with looking sexy than looking healthy so people are not obese but that does not mean they are healthy either. Don't get me wrong we have a lot of really healthy and fit people also but the majority only want to look good which means they will follow the latest diet in a quick minute. However, when it comes to making healthy choices they probably don't care.



Are there any health/fitness challenges when you live in Aruba?(like are there enough gyms, are the gyms affordables)





One of her picture. Jenn actually calls the stairmaster her "lover" and the Pull up bar her "crush"


There are plenty of gyms and the gyms here are not expensive. The challenge is finding truly healthy foods. As for organic....none existing.Most products are imported and as a supplier you tend to choose the product with the least amount of import cost.

 What benefits does Aruba offer to health and fitness enthusiasts?

This week is the beginning of the Hi-Winds competition. Basically a lot of water sports (kite surfing, bodyboard, parasailing). We also have organized around Aruba runs and walks.
One bank (Aruba Bank) offers a once a month 5k walk for all its members.
There a lot of swim clubs for all age groups (even babies)

 If someone was to move to Aruba what would you suggest to them?

 

Don't get lazy :)

Its' very easy to fall into the island life and become passive with your health.I would also advise them not to forget who they are.

What advice would you offer to people who want to lose weight?

Research! Lots and lots of research. Don't just listen to someone promote a certain diet or food item and go with it. It's best to do some research on the topic first.Preparation and Focus is the key to most if not everything in life.
Take the journey seriously and one day at a time. Get up Get dress and GO!!! The hardest part if getting up. If you miss a workout today, make sure there is time tomorrow whether you in the mood for it or not.

* In case you wonder about her before pictures, I will add some as soon as she send them to me. This girl is so busy getting fit and with her healthy lifestyle she has no time for looking back and sending me old pictures of herself! I will post them as soon as I receive them!!!
The motivational posters I shared above are just a few of  Jenn's collection.  I hope she has inspired you some!
Did you like this story? What resonates the most with you? What are you weight loss tips?

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Thanks for stopping by, sharing your comments, Following , Liking the FB page " Healthy can be done", subscribing by email, sharing with your friends and all those good stuffs...(smiles)


Until next time have a better and healthier life...


N'na

Healthy choices: What are the benefits of Greek Yogurt

  The benefits of Greek Yogurt. What's the big deal about Greek Yogurt?
                                     by goodhealthdiva


   
Hi there,

Thanks for stopping by, it's always a pleasure to have you around.
Do you like yogurts? Just curious! I have always had a weakness for yogurts and I would eat them for breakfast, lunch and dinner and in between. I just love yogurts.

I love all kind of yogurts, even soy yogurts. But it's only recently that I started a serious love affair with Greek yogurts. One of my friend visited me at the hospital the day after I had my baby and brought me for breakfast Greek yogurts and bagels from Panera. It was my first time eating the rich and creamy yogurt and having seen many commercials on TV I was pretty curious to see how they taste.

I have diligently added them to my grocery list since then. Since I just returned from my late shopping at Target with some Yoplait Greek Yogurts, I figured it would be fun to share some facts about Greek yogurts with you all.
I wanted to share a little about Greek yogurts as a healthy smart choice for anyone conscious about their diet or just wondering " what's the big deal" about Greek yogurts?



For people watching their weight and interested in lean muscles, Greek yogurt is a great healthy choice for breakfast or as a snack. It's even a good ingredient for baking and cooking.

What makes Greek Yogurts better than regular yogurts?







Protein: Greek yogurt has double the protein of regular yogurt. For weight conscious people,it's high protein content makes it easier to ward of hunger.

Carbohydrate: Greek yogurt has fewer carbs than regular yogurt.

Sodium: Greek yogurt has about half the sodium of regular yogurt.

Texture: Greek yogurt has a thicker and creamier texture than regular yogurt because it's strained more. Regular yogurt is strained twice while Greek yogurt is strained three times.

Greek yogurt is also better than regula yogurt for cooking because it doesn't curdle when heated.

What are the similarities between Greek and regula yogurts?

Calories: There's little difference in calories between the two as long as you consistently select plain yogurt without extra sweetness/sugar.


What are other ways to use yogurts?

Yogurts, Greek yogurt or regular yogurt, are healthy substitute for mayonnaise, heavy creams and sour cream. When baking you can substitute the eggs and oil with yogurts as well.Both types can also be used in place of other high-calorie ingredients in dips, sauces, salad dressings, smoothies, and desserts. 

For example, you can top your baked potatoes with yogurt instead of sour cream.
Yogurt makes a great marinade for meat. Check here for my marinade for meat kabobs.

Greek yogurt cost more than regular yogurts and has less calcium but again, for a healthy choice to support your weight management endeavors the amount of proteins in Greek yogurt makes it a worthy contender.

Why is protein so important?

Proteins are the building blocks of life and the body needs it to maintain itself and repair itself. Every cell in your body contains proteins.

What are some good sources of proteins?

Animal sources of protein:

• Fish or shellfish
• Turkey or chicken with the skin removed.
• Lean cuts of beef or pork, such as round, top sirloin, or tenderloin (trim away any visible 

Non animal sources of protein:

• Nuts and seeds such as almonds, almond butter, almond milk, hazelnuts, mixed nuts, walnuts, peanuts, peanut butter, sunflower seeds, etc.

(Make sure to watch how much you eat, because nuts are high in fat)

• Beans such as black beans, kidney beans, lentils, pinto beans etc
• Tofu and other soy protein products
• Low-fat dairy products 
• Greek Yogurt!!!

 What else can you do with yogurt?

You can also use plain unsweeten yogurt as a deep conditioner for your hair.

You can use plain yogurt as a face mask because yogurt moisturize the skin.

Come back for future posts sharing deep conditioner or face mask recipes!

What do you prefer? Greek or natural yogurt? Why? If you like Greek yogurts which brand is your favorite? How do you cook with Greek yogurt?

Thanks for stopping by, sharing your comments, Following,Liking the FB page, subscribing by email, sharing with your friends and all those good stuffs...(smiles) Until next time, have a better and healthier life...

How to make a delicious cappuccino.

                My recipe for a delicious cappucino & a beautiful day


We are told to smell the roses each time we are encouraged to relax, take it easy and enjoy life. For a gardener like me I don't just limit myself to smelling the roses, I need to smell the Coffee as well to have a brighter day. You know... make it a " beautiful morning". During my pregnancy I had to limit my daily intake but I would literally open the cupboards and sniff the coffee. Smelling the coffee made me feel soooo much better.

If you are a coffee drinker I hope this post will make you smile!

I am not addicted to coffee by any means ( yes I say it humbly, they are people way worst), one to two cups a day is enough to make me happy especially when I have a lot to get done and I need a 'happy' boost!!!

Okay my own little disclaimer here before we get rolling:Too much coffee is not healthy but being happy is a healthy thing !!!


So today I wanted to simply share my own recipe for homemade cappuccino and share my happiness.

 My sister in-law was visiting recently and when I offered her some coffee she replied that she wasn't a coffee person and wasn't very familiar with cappuccinos. I offered to make her a cup and she asked to have just a little.
 I made her half a cup. She complained at first that I had given her too much but when I asked her minutes later if she liked it, she raised her empty cup and flipped it upside down to show me there wasn't even a drop left in it ...her proof that she liiiiiked.  So I figured...if she liked it why not 'show her how I do it'...

This is just my personal version I want to learn yours so please share your tips. If you have never made one please try this recipe and let me know how you like it!!!

My Ingredients:

• Coffee grounds.

African coffee is (with Brazilian brands of course) my favorite. After all I grew up on the motherland!!! Coffee from Ivory Coast

Image of African coffee grounds from Ivory Coast

 is the best from the continent if you ask me, but oh well that's just my biais opinion.

• Sugar. I prefer brown sugar

• Cinnamon
• Honey
• Flavoring syrup. I love Hazelnut
• Milk.  I prefer Silk Almond milk instead of dairy.
• Whip cream would be yuuummmy but optional. I stopped using it as much as I used to just because I am watching the calories,otherwise it's a great indulgence!!!
• One of many favorite cups/mugs of course!!!

Okay so what do I do?
Make the coffee as usual,
foam or warm my 1/4 cup milk ( I prefer to warm about a cup or more on the stove my kids love to drink the warm leftover).

Ready: A tablespoon of Hazelnut syrup, pour coffee in the mug, add milk, brown sugar, add a little bit of honey stir, top with whip cream ( optional) and add cinnamon.
 And voila!!!

Why Cinnamon? It not only adds flavor but also helps with weight loss soooo it's a way to limit the damage and have a drink packed with flavor!!!



What's your favorite morning drink? How do you make it?
Never had or made a cappuccino? Try and let me know how you like it!
For more fun coffee articles check here and here.


Thanks for stopping by, sharing your comments, Following , Liking the FB page, subscribing by email, sharing with your friends and all those good stuffs...(smiles)

Until next time have a better and healthier life...

N'na

Words of Inspiration~ How to stay motivated

Hello dear friends.

June is now here and we have made it half way in the year.
I know... that went fast... real fast...

How are you all doing? What about all the resolutions you had early this year? Making progress? Stuck in a rot? Got off the bandwagon?

Well, wherever you are I am sure there are some areas where you are probably doing very well and deserve a tap on your shoulder and a reminder that You Can Do It!!! Whatever your dream, your goal...whatever your "It" is/are....You can do it!

So here we are!!! Half way into the year 2012 you can move forward with a new attitude

A new walk
A new point of view
A new purpose for everything you got to do...

(Please Pause the music player above if you haven't done it and enjoy the video below. The Lyrics of Bravo by Ledisi are very inspiring)

Bravo

It's my new " anthem" for the rest of the year.  I am celebrating life, I am clapping for myself because I found new strength, I am still standing and still pushing and moving forward and I am so FULL of gratitude. I am grateful for many things such as  my 4 months old daughter, my children, the lessons learned already during the first half of this year. I am grateful for the blessings that have unfold this year, for the promises of many radiant days ahead and for Life.

Yes I am celebrating life and I hope you are or you will.
I invite you to clap for yourself
Step forward for the rest of the year with your new walk
your new point of view
and your new purpose for everything you do.

Be radiant like Ledisi below. I picked this picture because turquoise is my favorite color, because she is very feminine on this picture and she is looking up with a bright smile while sitting on the back of an old car.

To me the picture offers many life metaphors. I hope it would suggest you some inspiring ones for the rest of the year. Have a great 2012 for what's left of it and make the best of it. In the meantime BRAVO to you...




What message does the video leave you with? Is there any situation in your life the lyrics of the song and/ or  the photograph speak to you about? Do they support your current metaphors of life or suggest some new ones? Is there any change you are inspired to make? Any new perspective you gained?








N'na

10 Health and Fitness Tips to Keep an Exercise Routine

10 Tips to Keep and Exercise Routine by N'na
 
1) Work out in the morning.
Morning workouts are easier to schedule. Completing your workout in the morning is ideal if you have some weight loss goals and it allows you to start your day fresh and energized. Get your clothes ready the night before and get dressed as soon as you get up. Doing this will motivate you to exercise before you change your mind (smiles). But if you can't work out in the morning...

2) Turn your Lunch break into an Exercise break. Many companies offer their employees the opportunity to work out on site, attend a gym that's in partnership with them, and allocate to their employees a couple of hours a day to use toward wellness goals. More people should take advantage of the resources available in their companies. If your company does not have a program make your own plans to turn your lunch break into a time to walk for 30minutes-1hr or work at a nearby gym.
If you really can't workout during your lunch break...
3) Go straight to the gym from work, do not go home first.
One smart idea is to drop you gym bag with your home keys in it to the gym on the way to work. Keep your bag in a locker, secured with a lock and key.
Having your home keys at the gym will force you to go back to the gym and work out before heading home.


4) Get a workout partner.
Having a partner can make you more accountable and if you are the kind of person who need/love having someone to motivate you each time you work out. I would suggest getting more than one work out partner for different days of the week. In having more than one work out partner you do not depend on one particular partner when that one is not available (or so that you don't get bored with each other).

5) Join a team or start one.
Group activities can stir your competitive spirit if you have one or make it more fun for you to achieve your goals.

6)Hang out with active people. Some studies show that we tend to adopt the habits of our friends. We are more likely to be healthy and make healthy choices when we have healthy friends. I find this to be true. Having all my closest friends being so active and health conscious make it easier to stay disciplined, focused and motivated.

7) Invest in Home Work Out equipment.
I love Home Work out equipments and the versatility they offer. Even though I have a gym membership to a great gym that provides daycare 
I love that I can reach for a video, get on the treadmill, or use any one of my equipment every time I feel like it.

Here's my new toy (smiles)

 My exercise tote. I keep all my small items in that tote. It's like a toy box for me. I keep bandannas, socks, baseball caps, DVD player, DVDs, books, magazines, resistance cords, stretch belt, workout gloves etc...

 

 

A DVD collection can uses some seasonal upgrading as it can get pretty monotonous to repeatedly use the same ones for an extended period of time.


8) Choose Low cost or no cost Exercise!
Many people get a gym membership and do not take advantage of it as they should while others just can't afford one. Exercising doesn't have to cost.
There are many ways to work out at home or out. Dancing, walking and running outdoors are the most pleasant and even effective ways to work out.
I love walking outdoors. There's nothing like being rejuvenated by the restful sight of nature, being entertained by birds, squirrels, geese etc and meeting some cheerful people who are just as happy to be outdoors.



9) Take advantages of any ressources available in your community, in your company etc.

If you live in Atlanta Georgia you could enjoy Woodruff Park for example.


Located in downtown Atlanta, Woodruff Park offers a way to work out while enjoying the outdoors.





10)Diversify & Be creative. Even though you want to keep a routine and make working out a habit try to diversify a little so that you don't get bored.
I love walking at our gorgeous Riverpark parking and starting at a different spot by the river make it less predictable.
Other things you can try:
When running or walking try a different path
Rotate or upgrade your DVDs
If you work out with music change your playlist often
Do some cross training
Try tip #4 above
Try something new.



Which one of those tips do you apply more frequently? Which one would you consider applying? How do you keep an exercise regimen? What works best for you? Where do you live and what does your city offer to exercise and enjoy the outdoors?

other related you might enjoy http://goodhealthdiva.blogspot.com/2011/11/psychology-of-weight-loss.html

http://goodhealthdiva.blogspot.com/2012/01/health-and-fitness-tips-for-2012.html
N'na

Health and Fitness Tips for 2012

Health and Fitness Tips for 2012 by Omonike Anderson

sweet-potatopie.com

The New Year is here! For many of us that means the start of an effective fitness journey. After having my son, I was left with a stubborn 20 pounds that would not budge. However, the ten tips I’m about to share below have not only helped me shed the pounds (and then some!), but also establish healthy habits that will last a lifetime. Remember, your weight loss is a lifestyle change, not something that can be temporarily appeased with dieting. With that said, plan to take on 2012 with a new appetite for fitness and watch those pounds come flying off!

1.       Define Your Goal and Put it Down in Writing: Before you begin, it’s good to know where you currently stand and where you’d like to be. If you don’t have a quality scale at home, invest in one. You may also want to invest in a measuring tape to document inches lost from your bust, waist, and hips. Once you document all these measurements, think realistically about where you’d like to be and write that weight (or measurement) down. Also, think about your other goals. Maybe you’d like a flatter midsection, firmer arms and legs, or simply more cardiovascular endurance. Remember, there is no such thing as spot reduction, but you can still focus on your “trouble” areas.

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2.       Discuss Your Fitness Goal with Your PCP: Before you begin your fitness journey, be sure to discuss any and all plans with your Primary Care Provider (PCP). Not only can your PCP help assist you in formulating a great fitness regimen for your age, weight, and goals, but they can also be a significant part of your support system. Also keep in mind that if you have any existing medical conditions, it is imperative to speak with your PCP about safe ways to lose weight.

3.       Construct a Workout and Eating Plan: This should also be documented. Successful weight loss always requires a clear, constructive blueprint that documents a tentative workout schedule as well as a healthy eating plan. Here’s how to get started. First, decide what days and times are best for you to workout. Second, according to your fitness goals, decide which workouts you will do on which days. Third, you already know what you shouldn’t eat, therefore make a list of delicious foods and recipes that you can eat.  Here’s an example of my workout and eating plan according to my goal of overall health and fitness. My eating plan consists of my favorite healthy recipes.  You may be as detailed as you’d like—even down to deciding what you will eat for each meal every day. Remember to eat consistently throughout the day to help speed your metabolism.

WORKOUT PLAN:

·         Mondays: Ab training (30 mins); cardio (30 mins)

·         Tuesdays: Arm and shoulder training (30 mins) ; cardio (30 mins)

·         Wednesdays: Rest!

·         Thursdays: Leg and glute training (30 mins); cardio (30 mins)

·         Fridays: Ab training (30 mins); cardio (30 mins)

·         Saturdays: Back training (30 mins); cardio (30 mins)

·         Sundays: Rest!

EATING PLAN:

BREAKFAST

·         Green Smoothie: handful of kale, spinach, spirulina, barley, 2 cups of organic apple juice, 1 banana

or

·         Cold Cereal: cheerios (original) and almond milk

or

·         Egg Sandwich: 2 eggs, 2 slices of wheat bread

and

·          Fruits: apples, bananas, mandarin oranges, grapefruit, grapes, etc. (whatever you’re in the mood for

and

·         Beverage: 1 glass of water or pure orange juice

LUNCH

·         Spinach Salad: 2 cups of fresh spinach, 2 eggs, 1 ounce of roasted turkey breasts, low-fat vinaigrette.

or

·         Turkey Sandwich: 2 ounces of roasted turkey breasts, 1 slice of provolone, handful of spinach, low-fat mayonnaise.

or

·         Peanut Butter Toast: 2 slices of 100% wheat bread, thin layer of all natural peanut butter, small drizzle of all natural honey.

and

·         Fruits: Apples, bananas, mandarin oranges, grapefruit, grapes, etc. (whatever you’re in the mood for).

and

·         Beverage: 1 glass of water

DINNER

·         Grilled Chicken, Rice Pilaf, and Broccoli: Grilled chicken breasts, all natural rice pilaf, fresh or frozen broccoli

or

·         Spaghetti: Lean beef,  100% wheat pasta, organic tomato marinara, parmesan

or

·         Turkey Sausage, Baked Potatoes, and Carrots: Turkey sausage, red/russet potatoes, fresh or frozen carrots steamed.

and

·         Beverage: 1 glass of water

4.       Get an Accountability Partner: You want your accountability partner to be either a fitness veteran or someone above your fitness level. This person should be have a “no-nonsense” attitude and should help motivate you to work out on those lazy days.  As a quick tip, contact that friend, family member, or coworker whose fitness you admire and ask to join them during their workouts if the schedule is feasible for you.

sweet-potatopie.com

5.       Keep it Simple: Going all out at the gym your first week is the surefire way to ensure you won’t stick with your routine for long. Take it slow and build on your routine by challenging yourself on the weekly basis. If you walked at a moderate pace for 30 minutes last week, this week try finding a “hilly” area or an incline to challenge yourself during your walk. Walking up an incline is a great way to burn lots of calories while elevating your normal routine.

6.       Make it Fun: One of the main reasons so many people fail at reaching their fitness goal is because their workout routine has become stale. Do let it happen to you! Take dance lessons, swimming classes, or join an aerobics team. Get outdoors and do some bike riding, mountain climbing, or go canoeing. Do whatever you have to do to make fitness an enjoyable part of your life. Another great way to keep exercising fun is to get the entire family involved. You’ll feel good after playing flag football with your kids in the backyard, or taking a nice long walk with your significant other while the sun sets. 

avalondance.net

7.       Make Healthy Eating Convenient: When you cook dinner, be sure to cook enough to last two to three days, so that all you have to do is warm it in the oven for the subsequent days—I only have to cook two-three times a week. When it comes to snacking, nothing gets more convenient than a fresh apple or orange from the fridge. If you’re worried about your produce spoiling before you get a chance to eat them, chop them up and freeze them. It only takes five minutes to unthaw when placed in lukewarm water. In addition, always take something healthy with you on the road. Throw an apple in a ziplock bag and place it in your purse, or take a granola bar with you. It will save your life when hunger attacks! For work, prepare your breakfast and lunch the night before and place it in a lunch bag to be stored in the fridge. There’s nothing like a “grab-and-go” in the morning! For breakfast, store a slice of wheat bread with jam and plenty of grapes on the side. For lunch, store a spinach salad with low-fat dressing and grilled chicken (if you’re not vegan). This will help deter you from grabbing that morning breakfast at the drive-through and eating take-out at lunch-time.

8.       Avoid foods that hurt: I advise everyone to do their own constructive research on this matter. But to give a general breakdown of foods you want to avoid, the list goes as followed: [1] Sugar. It is recommended by the USDA not to consume any more than 40g of sugar per day. Sugar usually settles in the most unflattering places of the body (i.e. midsection) and stores as fat when consumed in excess. Be careful, many unexpected foods contain sugar disguised in names like corn syrup, organic dehydrated cane juice, and fruit juice concentrates, just to name a few. [2] Fats. Fats are actually good for you, but you must eat the right kinds. Good fats, such as monounsaturated and polyunsaturated, deliver fat soluble vitamins that keep our skin supple and our energy fueling. Bad fats, such as saturated and trans fatty acids, can clog arteries, heighten cholesterol levels and increase heart disease. The USDA recommends not consuming more than 10% of calories from saturated fatty acids and no more than 20-35% of calories from unsaturated fats. Lastly, [3] Sodium. Not only can excess sodium lead to heart problems but it can also increase your water retention, making you look and feel bloated. The USDA recommends not exceeding 2300 mgs of salt per day (appx. 1 tsp. of salt).

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9.       Eat foods that help. There are several foods and beverages that help promote muscle formation. Such foods include protein, green leafy vegetables, and carbohydrates (the brown kind!). Foods like these not only aid in fighting fat and building muscle, but also help your metabolism function at its best. Great proteins to try are fish, eggs, and almonds. Great leafy greens to try are spinach, kale, and romaine. Water, green tea, and green smoothies are also great for promoting muscles formation. Water lubricates the muscles and increases strength, green tea helps to burn fat and maintain muscle mass, and green smoothies are packed with nutritious fruits and vegetables that increases energy and provides the body with necessary nutrients to build healthy muscles. The USDA recommends 3-5 servings of vegetables, 2-4 servings of fruits, 2-3 servings of meat, 6-11 servings of grains, and 2-3 servings of dairy on the daily basis. A single serving of fruits and vegetables is about ½ cup. For meat, about 2-3 ounces of cooked lean meat. For grains, 1 slice of bread or ½ cup uncooked pasta/rice. For dairy, 1 cup of milk or 1 ½ ounces of cheese.

10.   Drink lots of water—You’ve heard it before, but I’ll say it again—water suppresses your appetite and flushes your body from harmful toxins, making it a winner for both health and weight loss. The body comprises 60-70% of water and needs consistent water intake to maintain health, as dehydration can compromise the health of the entire body. Studies show that a vast majority of people in western countries are not consuming enough water. To be certain your body is receiving sufficient water, the Institute of Medicine recommends that women consume an average of 9 cups per day while men consume an average of 13 cups. This number of course varies, so the general rule of thumb is to drink half of your body weight. Therefore, if you weigh 150 pounds, drinking 75 ounces (almost 10 cups) of water daily will meet your quota. It is not difficult to do if you carry a 34 ounce water bottle with you everywhere you go and sip it occasionally, refilling as needed.

drninahrehman.com

Remember, you CAN do it! And don’t wait until the weight is lost to start loving yourself (it almost never happens)—start now! Be sure to treat yourself with nice clothing to compliment your frame for each step of your journey, as well as keep up with your appearance to help enhance your self-esteem. Confidence is way sexier than a slimmer frame:-)

Disclaimer: The content in this post is experienced-based and is not meant to replace the advice of a licensed professional.


Words from the editor ( me, N'na)
The article above was written by Omonike Anderson an inspiring woman that I have invited to become a contributor on the blog. For more weight loss articles check the link below and the labels fitness, weight loss, wellness, health etc.
http://www.goodhealthdiva.blogspot.com/2011/11/psychology-of-weight-loss.html