Should my breakfast always include dairy?
There’s nothing magical about eating dairy products at breakfast, but it’s not a bad idea to include them. The U.S. Department of Agriculture’s dietary guidelines recommend three servings of low-fat or fat-free dairy products per day, so including one at breakfast gives you an early jump on meeting your quota. Dairy products are a good way to get calcium, vitamin D and potassium nutrients most people don’t get enough of. One bonus is that studies show consuming dairy can help with weight loss. The best breakfast would be a combination of protein, fiber and healthful fat to rev you up for the day.
Weight-loss Vs. Weight-maintenance
There is a natural tendency to think about losing and keeping weight off are two completely distinct processes and phases. What I’ve learned from personal experience is that most of the diet and activity strategies that helped you lose are the same ones that help you keep the weight off. If you think of the statement it makes perfect sense. If we lose weight by following one strategy, and then go back to our old habits, we will invariable regain the weight. So weight loss is actually about continuing those practices.
That is why it is SO important to choose a realistic weight loss plan, not some fad, that you can’t incorporate into a regular every day lifestyle. Weight-loss is all about forming good habits and dealing with the bad ones, not on following a “diet”.
Here are 3 important lessons:
1. Develop habits (willpower is over-rated!)
2. Manage your personal environment.
3. Don’t live in deprivation.
“SUCCESS IS THE SUM OF SMALL EFFORTS REPEATED DAY IN AND DAY OUT’
Over time I have found ways to eat healthy food I love in portions that satisfy me. I have learned to form routines that allow habits like daily exercise to become automatic, not functions of discipline. I have learned to stop fighting temptation by avoiding it altogether (don’t buy the cookies and chips).
One of the challenges of maintaining a weight loss is ts we still live in a food-centric culture that constantly tempts us with occasions to eat. We live in a world that wants us to sit, not move around. This environment is hard and one of the reasons why long term weight management can be a challenge. It makes dealing with weight a constant battle.
Dealing with weight loss requires a strategy that starts in our minds. It requires effort and persistence, but there is not one of us who is not ultimately up to the challenge. We can all learn to master our environment and to take control over our relationship with food and activity. In short, we can each aspire to become our own weight-loss boss.
I’ve been doing this workout every Wednesday and boy does it kick butt! I got the idea from Jackie Warner interview in Fitness magazine, she said that she does this when she feels like she has hit a plateau. The object is to perform each exercise 100x’s as fast as you can (with proper form). Write down your time so next time you do the workout you can try and beat your time. The weight should be heavy enough to only perform 12-15 before you need to rest. You go tell you can’t and you go when you can. There is no set time for rest.
You can add some variation to this workout, I would perform 100 of an exercise then do cardio for 10 minutes, alternating between the two until I had completed all the exercises. This is a great way to get your heart rate up and continue to burn while you lift. Also, this workout is super easy to perform at home, I did it in my basement with a couple hand weights. I did push-ups instead of chest press, regular sit-ups, and bridges. You get the idea, just try and hit each body part 100x’s!
1. Who’s going to give it a try?
Love’em? Eat up! A one-ounce serving may be high in fat (make that healthy fat) and calories, but new research shows that 55-75 percent of the calories in nuts are not fully absorbed by the digestive tract. So where do they go? Nut calories are mostly excreted by your body. Gross? Yes, but this is one of the reasons why nuts have been proven to help with weight loss and maintenance.
Here’s a sample of what one serving looks like: 1 0z=14 walnuts, 23 almonds, 28 peanuts, 21 hazelnuts.