Nutrition and Fitness with Randa

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

#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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Mistake #2: 7 Mistakes People Make When Trying To Lose Weight

#2: Misjudging the Size of Snacks   

There’s nothing wrong with snacking, as long as you keep your snacks snack-sized.

In fact, eating 5-6 times a day is a sure-fire way to keep your blood sugar levels stabilized and cravings at bay. This is foundation for the meal plan I use with clients and a healthy habit that continues through weight loss into maintenance.

As registered dietician Keri Gans points out, some people turn snacks into a mini-meal by losing track of how much they’re eating. As a rule of thumb, snacks should be less than 200 calories.

Keep it balanced too. The best snacks are a combination of high-fiber carbs, protein and a small amount of healthy fat, for example, an apple with peanut butter or string cheese, or veggies and hummus. Plan balanced snacks ahead of time so you aren’t at the mercy of a vending machine or snacks in the office break room, or so you skip them all together!

Here are some 100 calorie healthy fueling (snack) ideas:

  • 3 oz. mixed nuts
  • 1/2 cup edamame
  • 3 celery sticks with 1/2 tsp natural peanut or almond butter
  • Yogurt with 1/4 cup berries
  • 1 square 70% or higher dark chocolate with 5 almonds


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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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