NO MORE EXCUSES!!!

No one ever said losing weight would be easy.  It takes a lot of hard work, dedication, and commitment, but it IS possible at any age.

Too many people use too many excuses why getting healthier just isn't a priority for them right now.

Here are some of the top excuses:

(1) I'M TOO BUSY--
Yes, we are ALL busy, but with a little planning, you can eat healthy and find time for exercise. Plan your meals and snacks in advance.  Many people do batch-cooking where they cook once a week and freeze the meals.  When you get bags of foods, go ahead as soon as you get home from the store and divide the food up into correct portion sizes.  Keep healthy foods, such as fruits, on hand for quick snacks.  For exercise, you have to SCHEDULE  it.  Put it on your calendar like you would any other appointment and stick to it, even if it means getting up a little earlier or staying up a little later at night.  YOU are worth it.  Exercise helps you to handle tasks and stress better.  During your exercise time, really focus on what you are doing.  Make the time count.  This is YOUR time to for self-improvement.

(2) HEALTHY FOOD IS TOO EXPENSIVE--
All food has gotten pricey.  It's just a matter of priority.  Buy frozen fruits and vegetables.  Usually these are cheaper and you don't have to worry about them going bad.  Check out your local farmer's market for seasonal items.  Use coupons to save you money.  Add Shakeology into your diet.  At $3-$4 a serving, you can't find a cheaper meal that has all your daily servings of fruits, vegetables, vitamins, and minerals.  It's the way to go.

(3) DIETS MAKE ME HUNGRY-- 
If your diet is making you hungry, it's probably not a good diet. Cutting calories the healthy way--trimming portions from meals, skipping caloric beverages, and putting the brakes on mindless eating--should not leave your belly rumbling. Learn to listen to your body's hunger signals to determine if you really need to eat or are just bored. Eat approximately every 2 1/2-3 hours. This keeps you from being starved and overeating and also keeps your metabolism revved up.

(4) I DON'T HAVE TIME TO COOK --
You don't have time not to cook. . Twenty minutes of cooking healthy meals will save you excess calories you'd be taking in from oversized restaurant portions and time on the treadmill working that off.

Studies show that people who cook meals at home tend to eat more healthfully and weigh less than those who don't. Use these healthy packaged foods to cut down on kitchen time and arm yourself with the proper resources, such as a healthy cookbook for fast meals or easy recipes from your favorite Web site.  There are tons of sites and recipes out there for fast, healthy meals you can prepare to eat.

(5) EXERCISE MAKES ME TOO TIRED--
That is totally FALSE!! Exercise creates ENERGY!!! The more energy you have, the more you'll be able to get done every day.  Actually, the more you exercise, the more you WANT to exercise!! Squeeze in some kind of movement whenever you can throughout the day to give your body that energy boost.
You recharge your body through food, sleep, and exercise. Movement creates energy. It gets your heart pumping, blood pumping, cleans out toxins, and gets your engine started. It also gets confidence levels up so you feel better about yourself.

(6) I ALWAYS GAIN THE WEIGHT BACK--
You can't diet.  It has to be a lifestyle change.  When you diet, you will gain the weight back as soon as your diet is over. Make changes in your diet, you can stick with. Keep track of what you are putting in your body. Allow yourself the occasional "cheat meal" not a "cheat day." Never skip breakfast. Be consistent with your strongest healthy habits.  Be prepared for your weaknesses by having healthy snacks on-hand.


No more excuses!  Decide to make the changes you know you need to make, Commit to a plan of action.  You will succeed if you stick to it. 

Please let me know how I can help you.  Feel free to contact me at nataliewelch@cebridge.net or on My Facebook Page

Healthy Living Tip #2

Add Fish and Omega-3 Fatty Acids to Your Diet

The AHA recommends a serving of fish two times per week.


Besides being a good source of protein and a food relatively low in the bad type of dietary fat called saturated fat, fish has omega-3 fatty acids -- which have been shown to reduce the risk of heart disease.

Fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon, are rich in two kinds of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Foods such as tofu, soybeans, canola, walnuts, flaxseed, and their oils contain alpha-linolenic acid (ALA), which convert to omega-3 in the body. Even though the benefits of ALA are controversial, the AHA still recommends foods containing it as part of a healthy diet.

In addition to their heart-health benefits, there is some evidence that omega-3 fatty acids may also soothe an overactive immune system.  Even though this benefit is still being studied, she says there appears to be a link between getting more omega-3s in your diet and reducing allergies, asthma, eczema, and autoimmune disorders.

Tips taken from http://www.webmd.com/

A Balanced Diet

                                                The Basics of a Balanced Diet


You’ve heard the term before and know how important it is. But what exactly makes a diet balanced? For starters, a balanced diet means regularly eating a wide variety of nutritious foods, such as lean protein, whole grains, fruits, vegetables, beans and legumes, low-fat dairy, and healthy, unsaturated fats. Eating a balanced diet not only helps improve your overall health, but it can also help you lose weight faster and keep it off. Here’s a breakdown of foods and nutrients you should enjoy for a balanced diet.


Lean Protein: Lean protein is necessary for building strong muscles and regulating your metabolism. It also slows the speed of digestion, helping you to feel fuller longer. You can get lean protein from a variety of sources, including beans and legumes, eggs and soy products, low-fat dairy products, poultry, seafood, and lean cuts of meat.

Low-Fat Dairy: Low-fat dairy products contain calcium, vitamins A, D, B12, and riboflavin. Choose reduced-fat and fat-free dairy, such as milk and yogurt, and avoiding the full-fat varieties.

Fats: Fats often get a bad rap when it comes to dieting, but not all fats are bad for you. “Good” fats, also known as monounsaturated and polyunsaturated fats, have been shown to help prevent heart disease and lower cholesterol levels when substituted for saturated fats in the diet. Excellent sources of “good” fats are extra-virgin olive oil, canola oil, avocado, nuts, and omega-3-rich fish and shellfish.

Whole Grains: Whole grains contain important nutrients like fiber, which helps slow down digestion, stabilize blood-sugar levels, and ward off hunger and cravings. Studies show that eating whole grains instead of refined grains can help to lower total cholesterol, LDL (“bad”) cholesterol, and dangerously high triglyceride and insulin levels. Be sure to check that the label says "100% whole wheat" or "whole grain" and choose products that contain 3 grams of sugar or less per serving and have no trans fats.

 Vegetables: Packed with a wealth of nutrients, including vitamins, minerals, and antioxidants, vegetables have been shown to help prevent cancer, diabetes, and heart disease. Enjoy vegetables of all colors, such as tomatoes, eggplant, squash, and kale.

Fruits: Fruits are just as healthy as they are delicious. Like vegetables, fruits are chock-full of health-boosting nutrients, including vitamins, minerals, antioxidants, and fiber. Blueberries, blackberries plums, oranges, and red grapes are some examples of antioxidant-rich fruits to include in your diet.

Fiber: There are two types of fiber — soluble and insoluble. Soluble fiber helps slow the rate of digestion and may also help lower cholesterol. Insoluble fiber improves bowel function and may help protect against intestinal disease. Moreover, fiber can help you feel fuller and more satisfied for a longer period of time. Good sources of fiber include whole grains, fruits, vegetables, and beans and legumes.

Credit given to The South Beach Diet: Daily Dish

If you have any questions or need any help with your diet, nutrition, or exercise needs, please contact me at nataliewelch@cebridge.net or my Facebook page at www.facebook.com/natalierwelch