Healthy Snacks For Work: FIVE You’re Going to Love

I would like to SHARE with you Five healthy snacks that will get you thru the day and give you energy.You will learn how to avoid the afternoon rollacoaster ride.

Most of us tend to think that if we eat three balanced meals everyday, our diet is taken care of.  However, it’s easy for unhealthy foods to creep in while you’re snacking.  Let’s say you eat breakfast before you leave home at about eight o’clock.  You’re not going to have lunch until at least one, maybe even two if you get caught up in work.  That’s nearly five or six hours during which your body will need some sustenance.  Most of us just end up taking a trip to the vending machine but how long are you going to feed yourself chips and candy before your body starts to rebel, in terms of digestive problems as well as gaining weight?  Instead, it’s a good idea to pack two healthy snacks per day, one for that mid-morning meal and another for the mid-afternoon.  Here are Five Healthy Snacks For Work that won’t be difficult to carry:

1. An Apple and a Tablespoon of Almond Butter.  You can store a jar of almond butter at work and carry an apple with you.  Make sure you also keep a knife at work so that you can slice the apple and spread the almond butter when you feel hungry.  And store the almond butter in a dry area.  An apple contains 116 calories and one tablespoon of almond butter contains 102 calories.  So this is a pretty low-calorie snack containing approximately 200 calories.
2. Whole Wheat Pita Bread and Hummus.  If you’re in the mood for more carbs and less fruits or vegetables, you can go with whole wheat pita bread and hummus.  Whole Living recommends this as one of the best snacks to take to work, as it comes up to about 187 calories per serving.  If you like cooking, you can even make up a batch of hummus and then eat it for 3-4 days.  Store both items in your work refrigerator and enjoy whenever you need a boost.
3. Whole Grain Cereal with Berries.  This is another thing it would be easy to store at work.  Just pick up a box of whole grain cereal, a box of berries and some skim milk on your way to work.  Store the perishables in your work refrigerator and the whole grain cereal in a dry place.  This gives you a lot of fiber and a little bit of sugar for a much needed pick me up.
4. Energy Bar.  This is one you have to really be careful with… This Real Simple article recommends any energy bar that contains over 4 grams of protein.  There are many options out there such as Cliff bars which come in a variety of flavors.  The Chocolate Chip Peanut Crunch bar has 250 calories and 10 grams of protein.  The Chocolate Peanut Butter Zone bar has 210 calories and 15 grams of protein.  You can also check out one of my personal favorites, Quest Nutrition Bars the next time you take a trip to the grocery store.  The advantage of these bars is that they’re easy to transport and no cooking is required.  However, you don’t want to overload on too much processed food.  So make sure that at least one of your daily snacks contains fruits or veggies.
5. Meal Replacement Shake.  For an easy snack which requires no preparation, you can try a meal replacement shake such as Shakeology.  Store these at work and grab one mid-morning for a filling, nutritious, tasty snack.  You’ll end up feeling energized all day long.  Or if you opt to drink one in the afternoon instead, it’ll help you shake off that afternoon lethargy.  There are many delicious shake recipes as well, that are easy-to-make.  Surveys show that shakes such as Shakeology make people feel healthier, improve their regularity and increase their energy levels.

http://www.gettingfittogether.com/healthy-snacks-for-work-five-youre-going-to-love/#!423

A Rocking Low Fat Diet Plan for You!

Now that Memorial day is over, Let me SHARE a way to get back on track with an eating regimen you can actually follow.

Let’s face it:  diets are boring, and the phrase, “Rocking Low Fat Diet Plan“, it just doesn’t sound right, does it…

It doesn’t take long before you’re missing your favorite foods, wishing that you had never started this stupid plan anyway, and wondering just how many “cheat days” are acceptable before it’s considered giving up completely.  Low fat diet plans can feel particularly difficult to live with–especially if your favorite foods are bacon, chocolate, and cake (not necessarily in that order).  Thankfully, there are plenty of ways you can put together a low fat diet plan that you can live with–and one that will work for you.

Don’t eliminate your favorite foods.  

Instead of denying yourself all of your favorite foods, which often leads you to splurge when you finally get the chance to eat whatever you want, consider looking for lower-fat alternatives.  For example, if your favorite meal is a big, greasy cheeseburger, check out a turkey burger instead.  Don’t think any junk food meal is complete without a heaping plate of fries?  Try this healthy sweet potato fries recipe, and you might just discover a new favorite.  You’ll be surprised by how many healthy alternatives to your favorite treats there really are out there–and before you know it, you may even discover that you like the healthy alternatives better.  

Can’t find a healthy alternative to your favorite treat, or think that the “real” version tastes about a hundred times better?  Allow yourself to continue to enjoy it both regularly and in moderation.  A small taste of your favorite treat on a regular basis will help keep you from splurging when you finally do get your hands on it, and knowing that you have your favorite treat to look forward to will help keep the rest of your eating habits under control. 

Shake it up! 

Consider a meal replacement shake or smoothie option that will let you have a fantastic treat without piling on the calories.  Meal replacement shakes can be made to taste just as good as a milkshake.  Need a little help getting started with a recipe that you’ll love?  Check out our collection of 101 Healthy Shake Recipes, which will allow you to try out a new shake recipe every day if that’s what you want.

  

Don’t forget your healthy fats.

   

When you’re on a low-fat diet, you may be wary of consuming any fats at all.  There’s a difference, however, between “healthy fats” and “unhealthy fats,” and you should be careful to remember the difference in your diet.  Avocados and coconut oil are two examples of healthy fats that certainly shouldn’t disappear from your diet; just remember to use them in moderation.

Remember portion control. 

Restaurant meals have gotten steadily larger, as has the American idea of an acceptably-sized meal.  It’s no coincidence, either, that the average American waistline has increased along with portion size.  The linked article has some great tips on keeping your portion sizes reasonable and your waistline slimmer.  

Don’t forget to exercise. 

While the weight loss battle is ultimately won or lost in the kitchen, your activity level will have a great deal to do with your final results.  The Beachbody On Demand library has a fantastic selection of 150 streaming workout videos that you can choose at your discretion, working out at home or on the road when it’s convenient for you.

  

No matter what your low fat diet plans, remember:  you’re beautiful!  While losing weight and getting in shape is a great goal, it’s important to remember that your body is beautiful just as it is, and that you are fantastic the way you are.  As you go down the road of your weight loss journey, there will be peaks and valleys, successes and failures–and all of them are part of what makes you who you are.

www.gettingfittogether.com/a-rocking-low-fat-diet-plan-for-you/#!423

3 Benefits of Eating Breakfast Backed By Science

I like to SHARE this with you.Science has proved its better to eat breakfast to lose weight then not.

 

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Home   >   Health   >   3 Benefits of Eating Breakfast Backed By Science

By Contributor on May 10, 2015

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Do you want to eat more but lose weight at the same time? Impossible? What if study after study after study proved you can?

In fact, it’s one of the easiest ways to lose weight. It requires no dieting, no exercise, and no magic pill. All you have to do is not skip your breakfast. You’ll drop the pounds without having to starve.

Indeed, breakfast is the most important meal of the day. It improves your memory, keeps you energized, and reduces your risk of heart disease and diabetes. Furthermore, people who regularly eat breakfast tend to be skinnier, more productive, and generally healthier.

Need more reasons to make your morning meal a daily ritual? Well, here are 3 benefits for eating breakfast proven by research and scientifically backed.

Lose Weight

You might think skipping breakfast will help stave off calories and keep your figure slim, but studies prove the opposite. People who regularly eat breakfast are more successful at losing weight and keeping it off than people who skip their morning meal.

In fact, research suggests that what we eat is just as important as when we eat. One study found that people who made breakfast their largest meal lost an average of 17.8 pounds over 3 months.  And people who made dinner their largest meal? They lost only 7.3 pounds over the same time period.

3 Benefits of Eating Breakfast Backed By Science 

It might have to do with ghrelin, notoriously known as the ‘hunger hormone‘. Located in our stomach, ghrelin sends signals to our brain and  makes us want to eat, especially foods loaded with fat. It also makes us feel good, really good. In fact, ghrelin and cocaine activate the same regions in the brain, highly motivating us to indulge our cravings – even if we’re full.

So if you skip your breakfast, you’ll increase your ghrelin levels, causing you to crave high-carb snacks that are just too good to pass up! On the other hand, starting your day with breakfast 30 to 90 minutes after waking up may quicken our metabolism, regulate your blood sugar, and reduce your ghrelin levels (and subsequently, your cravings). 

Enhance Your Cognitive Performance

If you’re between the ages of 6 and 16, good news – breakfast makes you smarter.

One study looked at test results of over 1386 kids and found that eating breakfast gave them superior cognitive performance, especially when it came to memory and attention span. Now you’re probably long out of grade school, but the benefits are likely to carry across all age groups. Ask yourself, don’t you feel better, more alert and full of energy after a bowl of cereal? Imagine how you’d feel adding some low-carb, high-fiber and protein foods to the mix.

While you might not be able to say no to Honey Nut Cheerios, definitely say yes to top brain foods like walnuts, spinach, berries and avocados. Even dark chocolate, coffee, and sardines are cognitive enhancers and optimal breakfast choices. Not only will these super foods improve brain function, they’ll protect against age-caused cognitive decline and encourage focus and clarity.  You can even find a solution for your healthiest meal of the day in a nutrition dense protein shake, like Shakeology! 

Lower Your Risk of Heart Disease

If skipping breakfast increases your risk of heart disease, than not skipping breakfast lowers it. At least, that’s what one monumental 16 year study following 26,902 male professionals between the ages of 45-82 claims.

Those who reported they frequently skipped breakfast had a “higher risk of a heart attack or fatal coronary heart disease … even after accounting for modest differences in diet, physical activity, smoking and other lifestyle factors.” The men who did eat their breakfast were 27 percent less likely to have a heart attack or die from coronary heart disease than the men who skipped this incredibly important meal.

The study also found that men who did not eat breakfast tended to be young, unmarried smokers who worked full time. Now that doesn’t mean skipping breakfast will lower the chances of finding your significant other nor will eating breakfast decrease your job opportunities. Rather, it shows that the lifestyles of these young men included not eating breakfast, which in turn leads to a greater risk of heart disease, obesity, high blood pressure, high cholesterol and diabetes.

So there you have it; eating breakfast will help you lose weight, make you smarter, improve your health, and possibly just save your life. The question is now, what do you eat?

Your Daily Dose of Dense Nutrition

Not all of us have the time to prepare a gourmet meal for breakfast. Some of us barely have time to find our keys, let alone brew a cup of coffee before we’re out the door and on our way to work.

But if you’re looking for a way to lose weight with a delicious, why not try a protein packed and nutrient-rich shake? They’re fast, easy to make, and their taste is only limited by your creativity. That’s why there’s Shakeology from Beachbody.

Not only can you whip up one of these delicious shakes in LESS THAN ONE MINUTE, Shakeology’s Your Daily Dose of Dense Nutrition that’s packed with incredible amounts of protein, antioxidants, phytonutrients, prebiotics, enzymes, and many rare superfoods from around the world that your body desperately needs and craves.* Plus, Shakeology helps to significantly increase your energy levels, as well as reduce junk food cravings.

And because Shakeology’s key ingredients are derived from whole food sources, your body will be able to easily absorb and utilize the nutrients you’re feeding it immediately.

www.gettingfittogether.com/3-benefits-of-eating-breakfast-backed-by-science/#!423

Balanced Workout Routines for Women

I would like to SHARE this with you.Why do men do one type of work out and women do another.Read the post and give me some feedback

Balanced Workout Routines for Women

So what is the solution for women to know the best balanced workout routines? When you go to a gym, you’ll generally see women crowded around the cardio equipment while men are lifting weights.  Why exactly do women gravitate towards treadmills, elliptical trainers and stair-masters while men grunt and lift dumbbells? Do the two sexes really need to workout in different ways or is this just a result of how we’ve been trained to view ourselves by society?

If you want to lose weight, you do need to get a lot of cardio.  And since most women are aiming for this, you’ll see them in the cardio section most of the time.  If you want to build muscle, you need to lift weights.  And men have been trained to view an extremely muscular body as the ideal one.  So they’re always lifting weights (sometimes with extremely bad form!)

The truth is that both, men and women need a combination of weights and cardio, with some stretching thrown in.  Here are some tips to come up with balanced workout routines for women:

Assess Your Goals

What exactly are you aiming for in terms of fitness?  If you’re overweight, you might want to lose weight.  In order to figure out if this should be your goal, calculate your BMI with this BMI calculator from the Center for Disease Control and Prevention.  A BMI between 18.5 and 24.9 is normal.  If your BMI is over that, you’re overweight and if it’s under that, you’re underweight.  If your weight is normal, your aim should be to tone up rather than lose weight.

Combine Cardio and Weights

To have a balanced workout regimen, you need to combine cardio and weights.  If your main aim is to lose weight, you’ll need to do a little more cardio.  If your main aim is to tone up, you can do a balanced combination of cardio and weights.  But every balanced workout routine for women needs to combine both these elements.  You can alternate cardio workouts with full-body resistance training workouts days.  Or you can do a combination of cardio and weights everyday, as long as you don’t work the same exact muscles the next day.  This will give your body some time to recover.

For example, the P90X program consists of 12 workouts which include resistance training, cardio, plyometrics, abdominal exercises and yoga.  On the other hand, TurboFire is a 90 day program with just cardio conditioning.  You can choose the program that aligns best with your goals.  Or if you prefer to do something different everyday, you can move back and forth between programs as long as you’re getting a good combination of weights and cardio, without fatiguing your muscles.  There are programs such as Beachbody On-Demand which will give you access to over 150 workout programs and on-line coaching, enabling you to get the right mix of strength-training and cardio for your needs.

The advantage of another one of Beachbody’s most popular workout programs for women, like the 21 Day Fix Extreme, it combines weights, cardio and other forms of exercise, is that it makes the time go by very fast.  You don’t have time to get bored with what you’re doing because you’re constantly moving and pushing yourself.

The Importance of Stretching

Stretching is an important part of any workout routine and most of us don’t do it enough.  The more you stretch, the less you’re going to have muscular aches and pains because of your workout.  And this will help you to keep going longer.  You won’t feel that urge to skip a workout because your entire body is stiff.

Some strength and cardio workouts already have stretches worked into them.  If your body feels limber enough with these stretches, you don’t need to do anymore.  But it never hurts to take an extra 5-10 minutes after a workout to stretch both, upper and lower body.  You don’t have to stretch very far, only as much as feels good to  you.  As you keep working out and stretching, your flexibility will probably increase.

Get Your Daily Dose of Dense Nutrition

Not all of us have the time to prepare a gourmet meal for breakfast. Some of us barely have time to find our keys, let alone brew a cup of coffee before we’re out the door and on our way to work.

But if you’re looking for a way to lose weight with a delicious, why not try a protein packed and nutrient-rich shake? They’re fast, easy to make, and their taste is only limited by your creativity. That’s why there’s Shakeology from Beachbody.

Not only can you whip up one of these delicious shakes in LESS THAN ONE MINUTE,Shakeology’s Your Daily Dose of Dense Nutrition that’s packed with incredible amounts of protein, antioxidants, phytonutrients, prebiotics, enzymes, and many rare superfoods from around the world that your body desperately needs and craves.* Plus, Shakeology helps to significantly increase your energy levels, as well as reduce junk food cravings.

And because Shakeology’s key ingredients are derived from whole food sources, your body will be able to easily absorb and utilize the nutrients you’re feeding it immediately.

http://www.gettingfittogether.com/balanced-workout-routines-for-women/#!423

7 Tips for Busy Moms: How to Exercise at Home

I Want to Share this article for busy Moms and their kids. About how to create a space in your home to work out. Don't forget to warm up, take a shake for nutrition and don't forget to cool down with a shake. Please give me your feedback.

7 Tips for Busy Moms: How to Exercise at Home

When it comes to stay-at-home or work-at-home moms, knowing how to exercise at home is often not just a matter of timing, but setting your environment, arranging something for your children while you are exercising, and planning out both warm-up and recovery routines. With so much thought required for home exercise, many moms do not take the time to exercise, even though they know the health benefits: physical, emotional and mental. 

With the issues faced by moms in mind, these 7 tips will help you take the time to exercise without undue stress:

1. Schedule – There is a reason the best classrooms have regular periods every day, predictable activities and more. There is also a reason kids complain any time a new teacher or substitute messes with the plan. Schedules are comforting and predictable, and ensure that life will have some structure to work around. When you are beginning a home exercise routine, it is important that it becomes a part of your regular schedule. If you have school age children, fit it in in the morning after they have gotten out to school. With younger children, exercise during nap times or quiet time. 

2. Set the Environment – In the busy living spaces we call home, there is rarely space to set up a complete exercise room. But, moms can set the environment by putting exercise materials out by some open floor space. Pick space which will not interfere with other family activities when you do your regular exercising. 

3. Set Your Goals – Exercise is an important part of healthy living, but the vague goal of “being healthy” is rarely enough to overcome the challenges to a regular home exercise routine. What motivates you to workout needs to be measurable (lose 30 pounds, run a marathon) and have a time frame. Without the motivation from a great goal, you will not overcome your natural inertia.

4. Involve Others – As a parent, there are two groups of people who can help you exercise, free of charge. Friends and your family. Some moms don’t have enough time with their children, some don’t have enough time with their friends. Let that desire for fellowship push your daily activity. Whether it is planning that parent/child run your teenager has been begging you for, or taking a morning jog with a friend, the companion will inspire you to continue exercising, and vice-versa. With modern technology, you can not only connect with friends and family through home-based exercise routines, but also connect with nutrition and fitness coach on mobile computing devices. 

5. Regular Warm-Up and Cool-Down Routines – Often a big obstacle to in home workouts is the mental energy it takes to decide what to do. With regular stretching and warm-up routines at the beginning of your exercise, you will have time to calm down and focus on what your exercise goals are. With a regular cool-down routine, you will be able to take time to plan how to do the rest of your day, without stressing about how to cool down. Don’t forget that your cool-down and recovery program needs to include quick nutrition like a quality shake.

6. Plan Nutrition – From the cool-down recovery program to your regular meals and snacks, nutrition is a key part of any exercise planning system. Get rid of the sugary and fatty snacks: yogurt, nuts and fruit, and cheese are all healthy, easy alternatives to the candy and bagged goods (chips, pretzels, etc) which moms so often use. Our “101 Healthy Shake Recipes” is a great free resource for building your nutrition. 

7. Plan on Failing – Whether you are just starting home based exercise or are a pro, the secret to a great program is it makes you stretch. The important thing about stretch goals is you often don’t hit them. This is a positive thing: you can learn how to better plan, set more appropriate goals and gain better health. Do not beat yourself up when you do not hit your goals, when your exercise takes too much out of you or when family gets in the way. Rest, recuperate, learn, and get back in the saddle. 

An exercise at home routine is only one decision away, so why not start your work outs today?

http://www.gettingfittogether.com/7-tips-for-busy-moms-how-to-exercise-at-home/#!423

SHARE these delicious looking snacks with people you care about!! WE all get hungry during the day. Rather then grab a useless bar, grab on to one of these heathy snacks.

10 Healthy Snacks for Weight Loss

Is there such a thing as healthy snacks for weight loss? That is the million dollar question. Because let’s face it, we all snack. It’s just the way we’re put together. A little something can provide a much-needed afternoon energy boost. Unfortunately, snacking can also pack on the pounds. For this reason, most dieters avoid snacking. What if we told you that there are a number of good-for-you snack foods that won’t sabotage your healthy weight loss plan?

In the interest of slim snacking, we are pleased to present ten guilt-free snacks that won’t sabotage your weight loss plan. Each of these light and healthy snacks for weight loss offers taste and nutrition and no more than 200 calories:

Greek yogurt and berries

Dump the contents of a single-serving cup of plain, Greek-style yogurt into a pretty bowl. Top with one cup of raspberries, blackberries, blueberries or sliced strawberries. Drizzle with one-half tablespoon of honey and enjoy an indulgent treat that won’t weigh you down.

Hummus and pita plate

Slice one pita pocket bread into eight triangles. Scoop ¼ cup Mediterranean-style hummus onto a plate with twelve cherry tomatoes, six kalamata olives and one sliced cucumber for a light snack that provides flavor and fiber.

Apple slices with peanut butter

Slice a crisp red apple into six wedges. Smear each wedge with a dollop of creamy or chunky no-sugar-added peanut butter for a nutritious mid-day snack that will hold you over ’til dinnertime.

Avocado with cottage cheese

Cut a ripe avocado in half and fill with 4 tablespoons of low-fat cottage cheese for a smooth snack that will take the edge off your hunger without ruining your diet. Save the other avocado half in a zip bag in the refrigerator for tomorrow.

Tuna and whole wheat crackers

Dress a half-can of water-packed tuna with thinly sliced shallots and minced celery and serve with six whole-wheat crackers for a protein-packed snack that provides a healthful dose of omega oils.

Air-popped popcorn

Not only is popcorn light and tasty, it’s also a lot of fun to eat. When popped without oil, popcorn is guilt-free and delicious. Enjoy three cups of unbuttered popcorn for a mid-day or midnight snack that won’t sink your diet plan.

Baked zucchini chips

Wash a whole zucchini and slice it into paper-thin disks. Toss with extra-virgin olive oil. Spread disks in a single layer on a non-stick cookie sheet. Sprinkle with sea salt, coarse black pepper and a generous dash of paprika. Bake at 450 degrees Fahrenheit for 25 minutes to make a yummy crisp snack that may offer significant health benefits.

Cottage cheese with cinnamon

Scoop a half-cup of low-fat cottage cheese into a bowl and top with several generous shakes of ground cinnamon. The cottage cheese will give you a nice serving of protein, while the cinnamon helps to process glucose in your system and prevent fat accumulation.

Black beans and salsa

One-half cup of cooked black beans offers a whopping eight grams of fiber that can keep you from feeling hunger pangs for several hours. Top with tomato salsa and wrap in a raw corn tortilla for a tasty treat that will give you a boost of energy without ruining your diet.

Turkey-avocado wrap

Super-thin slices of roast turkey provide protein your body can use. Wrap avocado wedges with turkey meat and dab with your favorite mustard for a wholesome snack that delivers a boost of energy without a lot of calories

There’s no good reason to starve yourself while trying to lose weight. In fact, in less than 30 seconds, an ultra quick healthy nutrition dense protein shake can stave off feelings of deprivation and keep your metabolism revved up. An active metabolism speeds weight loss, so moderate snacking can absolutely work with your diet and help you achieve your weight loss goals.

 http://www.gettingfittogether.com/10-healthy-snacks-for-weight-loss/#!423