Small changes... BIG goals part 6

For those who are new, we are taking small challenges every week in order to enjoy food more, eat better and why not? Eat a little less...

The purpose of this week is:

At dinner, plan a self-pampering night (alone or accompanied), light some candles, serve your food on the fancy china, take a seat and enjoy the moment.

Tell me how did it go? ...

Small changes... BIG goals part 5

Hello again! How are the little challenges going? Were you able to eat in 30 minutes? Did lunch taste different?

The challenge this time is very interesting and it is going to be something fun to share at Christmas dinner:

 

When you sit down to eat (and with every dish served at the table) try to close your eyes with every bite.  

If you want to do it more interesting and you are eating with someone, you can blindfold each other.

Tell me how it went and what discoveries you had...

Small changes... BIG goals part 4

Hello again! How are the little challenges going? Were you able to eat in 30 minutes? Did lunch taste different?

The next seven days will be a challenge for all:

Try to sit down to lunch or dinner only when you feel really hungry, stay aware of the feeling of fullness and stop eating when you feel the first warning.

Remember: In order to enjoy much in life you don’t need to have too much...

Small changes...BIG goals part 3

For those who haven’t joined, we are making small weekly changes in our habits which will help us to get away from the routine, eat healthier and feel better.

Last week we turned off the TV and tried to enjoy a little more time for eating. 

How did it go? Were you able to enjoy a little bit more pause in your day? 

Maybe you had a more comfortable (or longer) conversation or just felt less anxious…

For this week try something challenging:

Eating in 30 minutes, no more no less.

Do not set a timer, just check the time when you sit down to eat and when you remove your plates, I was impressed at how quickly and how little I was savoring food, the interesting thing was that at the end of the week I ate a little less than before.

Small changes... BIG goals part 2

Last week’s challenge was to serve every dish before sitting down at the table.

Did you feel full faster? Was it easier for you to be calm when eating?

If this worked for you, continue to do it so that it becomes a habit.

For this week try:

Before you sit down to eat, shut off the television, radio or music.

I hope it doesn’t cause a revolution at home.  You will be able to talk with your family or couple more at ease and you will see how lunchtime becomes more pleasant.

Small goals BIG changes... here we goooo!!!

It has been proven that only by making small changes over long periods of time, can we achieve permanent success.

I challenge you to make a change per week, or choose one with which you feel comfortable and make it part of your daily life.

I propose:

This week try to serve all you're going to eat before sitting down to the table.

Let's see what happens...

3 little secrets BIG results.

Frequently, we receive information about new fantastic diets, magical and wonderful food, stories of people who lost weight with the least effort, devices which with only 5 minutes a day give you the body of a model, etc.  

Unfortunately, lies disguised as acts of magic abuse our desire to live better and sometimes fail, badly educate and confuse those who want to reach a healthy weight, have a balanced life or just feel better.

This time I chose the most common lies that have prevented us in our attempts to improve our quality of life:

• The Green Lie

How many times have we been sold the idea that if we replace one meal (lunch or dinner) for a delicious salad, the path to thinness is granted?.  We prepare our salad and eat in hopes of looser pants in a few days and we run into a horrible feeling: hungry a few minutes later and the torture of waiting until dinner to eat whatever we want.  As the days pass, we realize that our weight stays the same (or higher), we have been hungry for days and expected results never come.  

The thing about the salad is that it doesn’t have the correct ingredients to make us feel satisfied: protein or fat, so we will be "starving" just a few minutes after we have finished eating and "biting" snacks until the next meal where we will eat even more. 

Another mistake is the dressing: we prepare a lettuce salad with lemon and add several tablespoons of that delicious dressing that gives us 300 calories and we end up eating the same amount of energy of a hamburger. Our effort was lost…

Tip: Include salads in your diet but add some protein like tofu, chicken, fresh cheese and a little olive oil or your favorite dressing (1 tsp).

• Activity Lies

Our generation has grown up with the belief that the harder and longer we work out, the healthier and thinner we will be.  Time magazine recently published that excessive exercise (more than 45 minutes a day), can be counterproductive as it increases your hunger, so you end up eating more calories than the ones you burned at the gym. 

Tip: Find an activity you like and practice it 3-5 times a week for 30 minutes, it doesn’t have to be cardio to be effective, there are other options such as dance, yoga, pilates or walking that will give very good results without much effort. Nor is it necessary to join a gym, there are many free online options that can be tailored to your schedule, abilities and tastes.

• Tired Lies

And finally, rest. This is an essential ingredient for achieving a good quality of life and often we ignore it.  We think that staying in bed an extra hour on Sundays will make up for the 6 days we spent working instead of sleeping. If we do not learn to recover, the body will eventually charge us the bill.  Rest is a habit that includes the mind and body: It is better to sleep 30 extra minutes a day than staying in bed 3 hours on a Sunday.

Tips: Try to go to bed 30 minutes earlier than you are used to and read a book or just relax.  Meditation is a very useful tool for resting the mind and you don’t have to be a spiritual person to get a benefit.

Remember that a new habit is established after 6 months of practice; choose comfortable and easy changes so they stay for good.

Eating HEALTHY and delicious in restaurants.

You are facing the menu. Over 20 delicious dishes call your attention. You have every intention to eat healthy and not gain weight but ...WHAT TO CHOOSE ?!

 What would be the best dish? Vegetarian? Beef? chicken? Will I end up choosing the same boring salad AGAIN?!

Choosing at a restaurant can be torture and enjoying food without guilt, a challenge ... this time I share with you the tips that I use to choose healthy food in order to eat delicious and guilt-free:

• Avoid eating from the bread basket or snacks at the center of the table.
• If portions are very large, check the children's menu, sometimes the same dishes are offered in smaller portions.
• Entrées are not the best choice, I recommend you choose the ones that include vegetables and have no cheese or added fats.
• Soups can be good allies, helping you to feel satiated faster.  Choose those that include broth with vegetables, avoid cream soups or soups with cheese.
• Salads are not always the best option as we risk not feeling full and end up eating more.  If you're going to choose a salad as your main course, choose those that have some protein (cheese, meat or egg). Ask to have the dressing on the side and choose a low-fat dressing.
• Try to choose a main dish that has a lot of vegetables, avoid deep fried, breaded and gratin.  If you include some bread or tortillas, they will make you feel full faster.
• Always choose natural water. You can add a few slices of lemon, orange, watermelon or cucumber to add flavor.  If you like sodas, choose those that are low in sugar.  In the case of alcohol, remember that the less alcohol %, the less calories.
  
• If you intend to order dessert ALWAYS share and choose those that include fruit.
• Try to eat at least in 30-45 minutes. The more time you take, the easier you will feel full.

¡See you next week!

BAD night, good morning?

Goood morning!

If last week’s recommendations left you sleepless, try the following.  

Remember that it takes time to correct your "biological clock", with time you will get deeper, longer periods of sleep.

• Sleep and Sex

Experts say sleep and sex should be the only pastimes pursued in the bedroom.  Don't balance the checkbook, talk on the phone, or watch TV.  Everything about the room should be associated with rest and relaxation.

Tip: The best sleep temperature for most people is on the cool side--below 76 degrees.

• Body Clock

Go to sleep and wake up at about the same time every day -- including weekends. This routine will put your brain and body on a healthy sleep-wake cycle. In time, you'll be able to fall asleep quickly and sleep soundly through the night.

Tip: Get out in bright light for 5 to 30 minutes as soon as you rise. Light is the most powerful regulator of the biological clock.

• Lower the Lights

Starting two to three hours before bedtime, dim the lights around the house and put aside any work, arguments, or complicated decisions.  It takes time to turn off the emotional and intellectual "noise" of the day. Lowering the lights signals your brain to produce melatonin, the hormone that brings on sleep.

Tip: Use a 15-watt bulb when reading in the last hour before bed.

• Blue Light

Insomnia feeds on the minor details of modern life, like the soft blue glow from a cell phone, PDA, or digital clock resting on your bedside table. The short waves of blue light may interfere with sleep.

Tip: Turn off TVs, computers, and other blue light producers an hour before sleep. Cover any blue displays you can't shut off.

Sweet dreams…

Problems in BED anyone?

Have you ever spent a night wide awake?  I bet the next morning wasn’t the best.  

This blog is made for you, I have gathered some recommendations that can help you avoid those awful insomnia episodes…

• Naps

Napping makes matters worse if you have trouble falling asleep. But if you must nap, keep it brief, 26 minutes or less (the astronaut’s nap)-- and do it early in the day.  Any shut-eye within eight hours of your bedtime can sabotage a good night's sleep.

Tip: When an afternoon slump hits, go for a short walk, drink a glass of ice water, or call a friend.

• Clock

When you glance at the clock in the wee hours of the night, your sleep will suffer.  You worry about how few hours are left before your busy day begins.  

Tip: Put your clock in a drawer, under the bed, or turn it away from view.

• Eat Right

Avoid heavy foods and big meals late in the day; they tax the digestive system and make it hard to get high-quality sleep.  Some people do well with a light evening snack of sleep-inducing foods.  

Complex carbs and dairy foods fill the bill, such as cereal with milk or crackers and cheese.

Tip: Finish any snack at least an hour before bed.

• Caffeine

Coffee in the morning is fine for most people, but as soon as the clock strikes noon, avoid caffeine in foods and drinks.  

Caffeine interferes with the deeper stages of sleep, so even small amounts found in chocolate and decaffeinated coffee may impact your rest.

Tip: Read labels, some pain relievers and weight loss pills contain caffeine

• Alcohol

Although the tranquilizing effects of alcohol may make you sleepy at bedtime, beware -- after the initial effects wear off, alcohol actually causes more frequent awakenings at night and less restful sleep.

Tip: Warm milk or chamomile tea are better beverage choices in the evening. And remember to stop drinking within two hours of bedtime to avoid bathrooms visits in the middle of the night.

• Exercise

Regular exercise has been shown to improve sleep quality, as long as you don't work out too close to bedtime.  A post-workout burst of energy can keep you awake.  Aim to finish any vigorous exercise 3 to 4 hours before you hit the hay.

Tip: Gentle mind/body exercises are fine just before sleep. Yoga, tai chi, and similar routines are a perfect, sleep-inducing nightcap.

Next weekI will give you 5 effective ways to sleep like a baby!

Can You Really Be Hooked on SUGAR?

Even though it is not an actual addiction if you crave it, lose control, and eat more than you planned, it would be wise to try to reduce the amount of sugar you are eating.

Think you don't have a sweet tooth, but crave bagels, chips, or french fries? These starchy foods are complex carbs that the body breaks down into simple sugars. White rice, white flour, and potatoes do this.  Highly refined starches like white bread, pretzels, crackers, and pasta are worst.

How does a sugar craving works?

First: Sugar fuels every cell in the brain. Your brain also sees sugar as a reward, which makes you keep wanting more of it.

Second: When you eat candy, the sugar in it is quickly turned into glucose in your bloodstream.  Your blood sugar levels spike. …

Third: Your body needs to move the glucose out of the bloodstream and into your cells for energy. To do this, your pancreas makes insulin, as a result, your blood sugar level may have a sudden drop. This rapid change in blood sugar leaves you feeling wiped out and shaky and searching for more sweets to regain that sugar "high."

How do I STOP it?

Train your taste buds:  Try cutting out one sweet food from your diet each week.  For example, pass on dessert after dinner, put less sugar in your coffee or cereal.

Choose a good-4-U sweet:  Instead of sugar you can use stevia, try fresh berries or pureed fruit, you can also explore fruit that's dried, frozen, or canned.

Let Protein Help:  Eating protein is an easy way to curb sugar cravings. High-protein foods digest more slowly, keeping you feeling full for longer.

Fill Up on Fiber:  Fiber helps fight a sugar itch in many ways.  It keeps you full, gives you more energy, it doesn't raise your blood sugar so there's no hungry crash after.

Limit the 'Healthy' Sugars, Too:  Honey, brown sugar, and cane juice may sound healthy, but sugar is sugar.  Whether it comes from bees or sugar cane, it can cause your blood glucose to rise.

Scout Out Hidden Sugar:  Sugar can hide in foods where you least expect it. Although they don't seem sweet, ketchup, barbecue sauce, and pasta sauce can have loads of sugar. So can reduced-fat salad dressings, bread, baked beans, and some flavored coffees. 

Get in the habit of reading labels. Filter out high-sugar foods before they hit your shopping cart.

See you next week!

Sugar: Myth or reality

Sugar has been our partner since we were little; it has been the reward, the prize and the consolation after a heartbreak.  And we wonder: Why do we love it so much? 

Well, sugar consumption causes the brain to secrete substances that make us feel better.  There is also the theory that eating sugar intermittently can change your behavior, through addiction related hormones such as dopamine, creating dependency.

In the last two decades sugar has become one of the causes of the world epidemic of overweight, which goes hand in hand with many diseases like high blood pressure, diabetes, depression and cancer.  

Currently 1 billion adults worldwide suffer from excess weight ... This is equivalent to all the inhabitants of the American continent!

Let's do a little calculation:

An average soda can (360ml) has 150Kcal and 5 tablespoons of sugar, if these calories are added to the daily diet ...

A can of soda a day can lead to weight gain of 7 kg in 1 year!

But, unfortunately, we not only eat sugar when we add it to the coffee or have a soda.  It's amazing the amount of foods developed by the food industry, which use sugar to flavor, texture or color to food.  We can find it in ketchup, marmalade, bread, cereals, te...almost every where!

It sounds terrible isn't it?! I suggest this week we try to add half of sugar to our coffe or drink water instead of soda, or just read the food labels of the products we buy.

See you next week!

Is STEVIA such a good alternative?

... Sweeter than sugar ... Can lower blood pressure ... Lowers blood sugar ... Is it natural? ... The sugar of the future? .... 

What is Stevia and why is it so famous?

Stevia is a plant native to South America and like sugar cane, it has the wonderful quality of sweetening what it touches.  Used in Paraguay for centuries as a sweetener by the Guarani natives, in 1900 it was discovered that this little plant was able to sweeten 200 times more than sugar.  

The plant was named Stevia Rebaudiana, able to sweeten more than sugar but without calories or increasing blood sugar and without sugar’s side effects.  Within the Stevia leaf we can find several substances: stevioside and rebaudioside, that are responsible for its sweetness.  

Some studies have shown that steviosides have the ability to lower blood pressure, blood sugar levels and even help reduce tooth decay.  The rebaudioside moreover, proved not to have any effect beyond the sweetness, and thus was considered safe for consumption by any person.  

Thanks to these qualities, Stevia has become a good natural alternative to sugar and synthetic sweeteners on the market.  Whether you suffer from diabetes, are on a low -carb diet or just like to take care of your health, Stevia is the first natural and healthy alternative to eating sweet.

Stevia is heat resistant, so it can be used for cooking, baking and can be mixed with any food without altering its taste.  Since it is much sweeter than sugar, it takes very small amounts to achieve the sweetness you like.

APPROVED FOR HUMAN CONSUMPTION

After reviewing more than 300 studies evaluating the safety of Stevia, in 2006 the World Health Organization (WHO) declared that there is no evidence that Stevia poses a health risk.  Later, in December 2008, it was authorized in America, and finally in November 2011 in the European community.

If you're interested in trying this new alternative, you can start by buying the sweetener which is a white powder that looks like sugar.  Use it to prepare fruit smoothies, fruit salads and experiment until you find the flavor you like. You can also include it in your baking recipes by replacing half the sugar with Stevia ... there are jams, juices , teas and jellies on the market that can help you gradually decrease sugar and include Stevia without sacrificing the taste of your food.

Simple ways to get more WATER... and feel much better!

One of the secrets to living healthy is staying hydrated.  

Sipping water before meals may help you take in fewer calories, help your digestion and your wellbeing. Plus, it's easy to confuse thirst with hunger-- a mistake that can lead to overeating.

The general recommendation is to drink 8 cups of water a day. Still, it's easy to fall short. Whether you simply forget to drink up or don't love the taste, these tips can help you get more water in your routine.

• Stick to a schedule.

Just like anything else, creating a routine can help you refill your glass more often.

For example, drink a cup when you first wake up, then again with every meal and snack.   Set your smartphone to ping you with a reminder several times a day.

• Take your water to go.

Tooting your own bottle is both eco-friendly and a great way to make sure you always have some water on hand.  Invest in a bottle you love so you'll want to take it with you wherever you go. 

Keep a bottle of water with you when you are at your computer or desk. Having it close makes it more likely to take a sip every now and then.

• Add some fizz.

Make a simple, low-cal spritzer: Pour a splash of fruit juice into unsweetened seltzer water or club soda.  Bubble water and apple juice are good picks, or try something a little more fun (think pomegranate, black raspberry, or acai juice).  If you like sweet beverages, add stevia which makes it tastier without calories or sugar.

• Try a flavor boost.

Who says water has to taste plain? You can make it tasty with fruit, vegetables, fresh herbs, or spices.  Try strawberries with fresh basil leaves, cucumbers with mint leaves, or apples with cinnamon sticks (wait at least 2 hours before taking your first sip).

• Have a tea party.

Relax and unwind with a mug of decaf tea. It's just as hydrating as plain water, but with flavor.

• Start with soup.

When dining out, choose a broth-based (not creamy) soup for your appetizer.  You'll get extra fluids, plus it will help you fill up faster.  Studies show it can help you eat less during the meal.

• Count your coffee.

Surprise: Caffeinated drinks count toward your daily fluid total.  Just don't go overboard, since they can also make you have to urinate more frequently. About 2 cups of coffee day is OK for most people.

See You next week!