Nutrition and Fitness with Randa
1Oct/150

Mistake #3: 7 Mistakes People Make When Trying to Lose Weight

Beverages can be nourishing and healthy without breaking the calorie bank!

#3   Not Counting Beverage Calories

For some reason, people forget that beverage calories count. Or maybe we just turn a blind eye! Either way, it is important to remember that beverage calories are inherently less satisfying, so they don’t curb hunger. That 100-calorie beverage you sip at each meal (juice, milk, wine, soda) does little to satiate your appetite.

If you drink three or four 100-calorie beverages each day, you’ve increased your calorie load with less satisfaction than something you chew – not a good trade-off when you could have enjoyed two snacks consisting of real food instead. Stick to zero calorie beverages like water, coffee, and tea.

If you aren't ready to resort to water and tea, here are some healthy drink ideas to keep you hydrated and nourished.

And a couple healthy tips for alcohol drinkers:

*If you’d rather cut back than cut out alcohol, order drinks that will help you take in less alcohol per volume, like a wine spritzer instead of a glass of wine.

*Use watered down frozen, unsweetened fruit to create a cocktail base, spruced up with antioxidant rich add-ins like fresh grated ginger. A favorite combo is strawberries with sprigs of fresh mint.

You may want to educate yourself on the best and worst booze to drink for if you are trying to lose weight!

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29Sep/150

7 Mistakes People Make When Trying To Lose Weight

Eggs for breakfast = staying power!

No ever said losing weight is easy. Shedding those extra pounds of body fat requires food choice changes along with an increase in activity and movement – and small lifestyle changes add up, and over time make a big difference. It isn't necessary to drastically overhaul your lifestyle all at once to try to lose weight quickly. It’s more achievable and sustainable when you make incremental changes. Even with the best intentions, many people do things that work against them when trying to lose weight.

There are 7 seven common mistakes people make when trying to lose weight - here is #1:

# 1    Not Eating Enough Protein with Breakfast          

What’s your go-to breakfast? Hopefully, it’s not a bagel, croissant or a high-carb cereal. Protein is what should be on the menu first thing in the morning. Research clearly shows protein is the most satiating macronutrient and more likely to tame your appetite than carbs or fat. That means less nibbling later in the morning.

One study showed participants who started the day with eggs rather than an equal caloric quantity of bagel at least 5 days a week lost more weight. Eggs top the list of high-quality sources of protein, meaning your body easily can put it to good use building lean body mass and doing other things like supporting your immune system. Plus, when you wake up to a breakfast of eggs you’ll have better blood sugar control and fewer cravings.

Adapted from Cathe Friedrich 

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27Oct/130

Stop. Challenge. Choose.

Screen shot 2013-10-27 at 9.31.21 PMStop. Challenge. Choose. Do you need to lose weight? Are you not as healthy as you would like to be? Do you wish you were a better example for your kids? Do you wish you had more energy to make it through the day? Are you on medications you would rather not be on? Do you hate getting dressed in the morning? Do you wish you could get down on the floor to do a puzzle with your kids, or not be afraid to go out to eat with your friends should they choose a restaurant with booths? Are you as self-confident as you would like to be?

For those who know me, I am not a salesperson so I can't speak passionately about something I don't believe in just to "make the sell". It takes a whole lot to get me to believe in something to the point of being so excited I want to share it with others.I don't know how else to say it, other than if you have and continue to struggle with your weight and health, you've tried diets that gave you results that didn't last, you're confused with the ever-changing suggestions on what to eat and how to exercise, I can help.

As your health coach, I will help you sort through life choices to make sure they are setting you up for success. Together we will look at your current health and your daily habits, determine what you need to move forward, and create an individualized, step-by-step plan to support your Habits of Health.This plan is about much more than weight loss. It's about reaching and maintaining optimal health. You will learn to make daily choices that support your goals through a healthy eating, meal supplemental system, a movement plan, and strategies for invigorating rest and sleep. We will monitor how you respond to life's changes and stresses.

Right now, you have a chance to be in control, to live your best, in the very best health possible. I will be your coach, your guide. Together we will put you on the path to taking permanent charge of your health. Specific programs for diabetics, gluten-free, teens, seniors, vegetarians, and nursing mothers.

Local and long-distance coaching. Contact me to learn more.

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