If you could eat whatever you wanted and still lose weight, wouldn’t you do it? Unfortunately, that’s not the way the cookie crumbles. You can’t overindulge – especially on, well, cookies – and expect to look fabulous in that bikini. But don’t worry; there’s good news. Here are five delicious foods you can feel great about enjoying – without the guilt.
Think you need to eat dry whole wheat toast and half a grapefruit in the mornings to lose weight? Think again. Eating eggs for breakfast provides you with plenty of protein, meaning you’ll feel full longer and be less inclined to binge eat later. Even better? Each egg has just 78 calories and is loaded with the nutrition your body needs.
You can have chocolate and not ruin your diet, as long as it’s dark chocolate. In fact, dark chocolate actually slows down digestion and makes you feel full longer (notice a theme?). It also has the ability to curb your cravings for all things unhealthy, like salt, sugar and fat.
Wine and cheese, anyone? You no longer have to feel guilty about snacking on cheese with that glass of red, as long as it’s the right kind. Goat cheese and feta contain a property called conjugated linoleic acid (CLA) that helps your body burn fat. Grass-fed animals produce cheese with the most CLA, so look for that on the label when you shop.
This fiber-rich fruit is one of the 38 most satisfying foods, according to Australian researchers. In addition to being full of fiber and keeping you satiated, oranges are high in vitamin C and other good-for-you nutrients.
Many dieters avoid potatoes like the plague. Too many carbs, right? Actually, the starch in potatoes assists your body in burning fat. And with only 161 calories, that potato fills you up three times as much as a slice of white bread. So remember that the next time you reach for the bread basket at a restaurant.
Working Fitness Into Your Wellness Plan
Eating quality foods is a great start toward leading a more healthy life, but it’s only part of the equation. To see the best results, you need to add a fitness regimen into your new lifestyle. Personal trainer Ralph Roberts can create a customized plan, based on your specific fitness level and goals, that will get you feeling and looking great in no time.
We all have those friends who are beacons of fitness. Those people in our lives that seem to have everything together – the parent, the executive and the one always posting about a great run or sore abs from a new exercise. If you’ve been scrolling through your feed, wondering how you can possibly be so good at exercise, take a breath. It all boils down to consistency. It is possible, with a little work and determination, to become good at exercise.
Make Exercise Part Of Your Life
Maintaining a healthy weight is all about diet and exercise. You are not trying a fad workout where you will complete ten DVD's and then put them away. You are trying to set a path for your life. Daily fitness is about keeping yourself healthy for all of those that need you. Daily exercise is the slow and steady motto that will help you win the race.
We all have ten to twenty minutes a day that we can carve out. If you are a Mom, perhaps this is when your littles are down for a nap. If you are working your way through grad school, this is the transition time between class and homework. If you are a morning person, this time is before the sun comes up.
Do Not Workout Alone
Working out with someone will make you more accountable. You do not need to have this person there in person. Find a friend on social media who has a similar schedule and lifestyle to your own. Post to each other about your workout, how it was, the duration and how you feel. Knowing you owe it to your friend to complete your workout, in order to inspire her to complete hers, will keep you motivated.
Love Your Workout
A way to make exercise a part of your day is to make it something that you want to do. If you always feel tense and tight, opt for yoga or pilates to stretch out. If you struggle with being motivated, reach for a program with a great trainer.
Ease The Pressure
Finally, working out should not stress you out. In fact, it should do the opposite, helping you reduce stress. With help from professional trainer Ralph Roberts you can not only change the way that you look in the mirro, but change the way that you look at exercise.
Protein is an essential part of a sound nutritional plan. It plays a critical role in building muscles and keeping them strong. People trying to build muscle often turn to protein powders to gain an extra boost of this essential nutrient. But is protein powder as good as the protein you get from whole foods?
What’s The Difference?
At the molecular level, protein is protein. The differences between the protein found in powders and that found in whole foods is everything else around them. Whole foods contain a wide assortment of nutrients, both macro and micro, that are essential for good health. Protein powders, on the other hand, are often fortified with certain nutrients that help the body absorb the protein quickly.
Nutritionists who work with athletes and bodybuilders recommend using protein powder as a supplement in addition to consuming protein-rich foods. It should not be used as a replacement for eating a healthy diet.
Which protein powder you use is up to you. They come in different flavors and with different nutritional profiles. You may want to experiment with a few to see which one works best. If you need more guidance, a personal trainer can help you decide which is best for you.
How Can You Boost Your Food With Protein Powder?
Here are a few ways you can incorporate protein powder into your daily menu planning:
Do you know what the single most important thing in your workout routine is? Hint: It’s not the amount of weight you lift or how fast you run. Believe it or not, it’s your warm up. Those five to 10 minutes before you really get going can actually make or break your progress. Keep reading to learn why the warm up is so important, and how to properly incorporate it into your workout.
What’s The Point Of Warming Up?
You work hard to lose weight or stay in shape, right? The last thing you need is an injury sidelining you for weeks or months at a time, hindering any progress you’ve made. Doing a proper warm up before EACH sweat session loosens your muscles, thus preventing injury. Here are some other reasons to get in those warm ups:
What Do I Need To Know About Warming Up?
Doing a few minutes of static stretching is not enough to actually warm up your body in preparation for intense exercise. The point of the warm up is to do exactly what it says: increase the temperature of your muscles. To do so, you need to gradually work up to your main intensity goal. To make the most of your warm up, keep the following tips in mind:
Working with a professional is a great way to make sure you’re getting the best warm up for your specific fitness level and goals. Personal trainer Ralph Roberts can design a plan to meet your needs and keep you in the game. To learn more, give him a call today.
Dieting is hard, no doubt. Dieting with no results? That’s frustratingly devastating. You’re following your diet to a “T,” you’re skipping dessert, you’re going to the gym three times a week. But you’re still not losing weight. What’s the deal? Keep reading for five factors that may be hindering your progress.
The Wrong Mindset
The word “diet” has negative connotations for most people. No one really wants to sacrifice the foods they love, or feel hungry all the time. Having this sort of mentality can cause you to easily get discouraged and eventually give up.
Consider changing your mindset. Instead of thinking of your efforts as a sacrifice you have to make, turn your diet into a lifestyle change. Don’t avoid everything you love all the time. Simply eat healthy foods at every meal, and allow yourself a small indulgence once a week.
You think you’re sticking to your calorie budget, but are you really? It’s all too easy to underestimate the amount of calories you take in each day. Mindless eating (munching on chips while you watch TV, for example) is one of the ways calories can sneak up on you when trying to lose weight. Here are some other ways calories can be sneaky:
Extreme dieting may result in short-term weight loss, but it’s not a good plan for long-term health. Consuming too few calories causes your body to go into famine mode, meaning it tries to preserve fat and energy. Additionally, skipping meals makes you more likely to binge eat later, consuming more calories than you would have if you’d eaten three healthy meals.
Our culture embraces large portions – just look at any menu item at most restaurants. What some people fail to realize is that losing weight is just as much about how much you eat as it is what you eat. Moderation is the key to a successful weight loss venture. Check serving sizes on the foods you eat; these numbers may be smaller than you thought.
Not getting adequate sleep throws your hunger-regulating hormones for a loop and hurts your metabolism. This leads you to eat more and your body to burn fewer calories while resting. Basically, get plenty of shut-eye for the best weight-loss results.
If you’re struggling to get fit, personal trainer Ralph Roberts in Amarillo can help. He’ll design a program specifically for you so that you can begin seeing real results. To get more health and fitness tips sent straight to your inbox, sign up for Ralph's newsletter today.
When most people think of yogurt, they think of it as a quick snack in a little cup, but yogurt is far more versatile than that. In addition to being high in protein, it also contains probiotics, which help maintain gut health. Research shows how the health of your gut affects just about every other aspect of your well-being. Not only that, but people with healthy gut bacteria tend to weigh less.
How Can I Use Yogurt In My Diet?
It is important to note that not all yogurt is created equal. Some are filled with sugar and artificial ingredients, so be mindful of labels. Greek yogurt is also ideal because it contains twice the protein, half the carbs and half the sodium. Its thick texture and tangy flavor make it great for a variety of recipes. Here are 10 ways to incorporate yogurt into your diet:
1. Homemade Parfait
Add fruit, berries, nuts, granola or seeds to plain Greek yogurt. If desired, sweeten with honey.
2. Use In Dips
Swap out the sour cream and add plain yogurt instead for delicious, creamy dips.
3. Use In Sauces
Add flavor and a creamy texture to sauces by adding plain yogurt.
4. Bake With It
Yogurt adds moisture and a smooth texture to baked good like muffins and cakes.
5. Make Delicious Salad Dressing
Create a variety of healthy, delicious salad dressings using Greek yogurt. Try your hand at a creamy vinaigrette or create your own ranch.
6. Tasty Frozen Treats
There are so many ways to create yummy frozen treats with yogurt, from yogurt dots to frozen yogurt covered blueberries to traditional pops. Use your imagination to make the family a wholesome summertime treat.
7. Yogurt Gravy
Use yogurt to make a base for white gravy. Great for a twist on biscuits and gravy.
8. Delicious Mashed Potatoes
Add yogurt in place of or in addition to milk for the best tasting mashed potatoes.
You can use yogurt and a variety of fresh herbs, spices, vinegar, etc. to make a marinade for chicken, steak and more.
10. Potato Salad
Potato salad, macaroni salad and more. Yogurt is so versatile!
There are so many ways to incorporate this healthy food into your daily diet. For more information on health and nutrition, or for help reaching a fitness goal, contact Ralph Roberts at the Downtown Athletic Club in Amarillo.
Working out is a necessity to getting or staying fit and healthy. Of the many exercise fads that come and go, there’s one very basic move that continues to yield results: the squat. It’s an exercise that requires nothing but your own body, and is simple to achieve. Explore the benefits of squatting as well as tips on performing squats for best results.
Benefits Of Squatting
Squatting isn’t just for hard-core weight lifters; it’s doable for everyone. You know the benefits squatting has on the way your lower body looks, but did you know it also makes you stronger? In fact, it produces the best results for your effort, affecting many muscle groups. Here are some other reasons to squat:
Tips For Performing A More Beneficial Squat
With today's busy lifestyles, it is no wonder people have a hard time trying to find the energy to work out. For many people, just trying to get through a day of work is a challenge. It’s no wonder that so many people turn to caffeine to make it through (or to get them to the gym). But downing too much coffee, or even worse, soda and energy drinks is a short-lived fix that can ultimately sap your energy.
Energy Boost Alternatives To Caffeine
The solution is to get a healthy dose of energy, and to find ways to boost your energy that are long-lasting. Try some of these strategies:
Get Some Sun
Even a few minutes out in the sun can give you an energy boost. If you’re in an office all day with no windows and a bunch of fluorescent lights beaming down on you, you’re bound to get tired. Get up from your desk and spend a few minutes in the outdoors.
Listen To Uplifting Music
Get in your car and blast your favorite tunes. Sing along for an added boost.
Get More B Vitamins Into Your Diet
Eat some spinach! Eating foods packed with Vitamin D helps deliver sustained energy to your body throughout the day. While you may not feel the effects of this immediately, being sure you’re getting these important nutrients will ensure you get sustained energy on a regular basis.
A good laugh can give you a boost that will get you through that mid-afternoon slump. Watch some silly videos or listen to a comedian.
Take A Walk, Or Exercise
This may be tough if you’re tired, but next time you’re feeling sluggish, don't reach for coffee. Get up, take a brief walk or do some form of exercise. If you are chained to your desk, get up and touch your toes, march in place for a few minutes, do some squats, etc. You may look funny doing it, but you’ll feel better.
A personal trainer can help you boost your energy through a guided workout. Ralph Roberts not only creates custom workouts that get results, he also helps his clients make healthy lifestyle choices. Find Ralph Roberts at the Downtown Athletic Club in Amarillo.
Summer is upon us, and we all want to look and feel great for those beach vacations, lake house getaways, and pool days. Believe it or not, you don’t need to train like an Olympian at the gym to stay in shape. There are plenty of simple, fun things you can do to work off those summertime treats everyone indulges in every once in a while.
Fun Ways To Get A Good Burn
When you think of summer, you most likely think of sunshine … and sunburn. But there’s another kind of burn you can get this summer: calorie burn. Enjoy your summer while simultaneously burning calories with these five activities.
Feeling the burn doesn’t have to be a bad thing this summer. Have some fun, make some memories, and burn some calories with the activities listed above, as well as some everyday outdoor chores. Stay in shape by:
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