As a nutritionist I have the challenging task of trying to explain to people that they need to eat more during the day in order to lose weight.  This idea completely baffles people.  I suppose it does go against everything that we have been taught, but tell me, how many people do you know who got fat off carrots?  That’s right, I cannot think of anyone who ate so many carrots, apples, or broccoli that he or she gained too much weight.  The point of eating more to weigh less is to eat more healthy and good foods, and keep on eating them so that you never feel hungry.

The best way to eliminate any hunger that might cause a set back in weight loss and healthy eating is to change up your entire day of eating.  It has been programmed that we need to eat three times a day.  Breakfast, lunch, and dinner.  If people would separate those three large meals into five or six smaller ones throughout the entire day, it is probable they would not experience much hunger.  This is especially true if those meals are full of healthy food choices.

Healthier foods are much better fuel for the body.  Foods like fruits, veggies, and lean meats have things in them that keep people full much longer than greasy fattening foods. Also, eating healthy will help you sleep better on your Riverside mattress. Studies show that people who eat more fruits and veggies sleep better than those who don’t.

So if you, like most people out there, are trying to lose some unwanted weight then remember to eat more!  Of course, you will have to watch what you are eating and ensure that it is the healthy stuff, but if it is, you can expect healthy weight loss.

1. Weight Loss/Maintenance – If you are in need of losing a few pounds, you will find that regular exercise is the key to helping it come off.  On top of helping you lose weight, daily exercising will also help you to maintain your healthy weight.
2. Reduce Blood Pressure – High blood pressure is a sign of potential harms to come.  Heart disease is the biggest killer in the United States, and exercise can aid in keeping it at bay by helping to lower blood pressure.  Just 30 minutes a day will make a significant impact.
3. Reduce Cholesterol – In some people high cholesterol is also a sign of potential heart problems.  There is good news though, exercise can help lower high cholesterol.
4. Aid in Cancer Prevention – Cancers, especially colon, prostate, and breast, are shown to be less prominent in those who regularly exercise.  This is because your 30 minute workout will help boost your immune system, improve your body’s circulation, lower body fat, and aid in digestion.
5. Perk Up Energy – As if you needed any other reasons to take on a simple 30 minute workout each day, you will also find that you will have more energy and stamina thanks to your new workout.

It’s really simple.  All you need is 30 minutes each day to notice a difference, and once you’ve conquered that you will probably be wanting more and more.

• Find a buddy or support group.  If you are trying to stop doing something that you have done for years, it can be incredibly stressful and tough.  When you have someone going through the same thing, you can both be encouraging to one another and promote healthy habits over bad ones.  Buddies are also great to go to the gym with, share healthy recipes and more.
• Tell as many people as possible what your goal is.  I know I am the type of person that if I tell all kinds of people I’m going to do something, then I will be more likely to do it.  This is especially true of people that I do not know so well.  My family knows me and I know that they will forgive me if I give up, but I want to prove to others that I can do it.
• Keep a journal.  Food journals, exercise journals, quitting journals, whatever it is write it down.  If you have a slip up, then write about it and the next time you feel like you are slipping read about how it made you feel.  You’ll likely step away from the vice.

Happy New Year and good luck on finally kicking those bad habits!

Then it dawned on me, duh green smoothies.  I know people have been drinking and swearing by green smoothies for a long time, but it never occurred to me that they would be a great option for me.  I can blend it up and put it in an insulated tumbler and go out the door.  I have been telling everyone about green smoothies, but some people are not convinced that it is as easy as I think.  Well, I am about to make it even easier.  Check out the infographic I just found for the way to create the perfect green smoothie.  Easy, right?  So give it a shot.

Prostate cancer starts in the tissues of the prostate.  A prostate is a gland that is found in the male reproductive system.  Typically the cancer occurs in older men, but no man is excluded from risks.  Some risk factors include:  age, a family history, rave, prostate changes, and genetic changes.  Other factors are currently being researched and studied.  There is also a lot of study for prevention going on at this time.

One of the main reasons that Movember was created to inform men is because men tend to be less involved and aware when it comes to matters of health.  That also means that certain health risks that are associated only with men are often not as discussed, like prostate cancer.  Men having fun and growing out their facial hair is just one way to help out and get people to ask, “why do you have that silly moustache?”  It is then you can help spread awareness and potentially help save lives.

If you want to get involved, visit the Movember site to see how you can donate to the cause, purchase some fun things like TOMS shoes and knit hats, and get some moustache themed gear.

If you are already on board and growing out a sweet ‘stache or beard and looking for some inspiration, check out the infographic below.

It is unfortunate to think about but breast cancer has probably affected you or someone close to you in some way at some point in the past few years.  The good news is that many people are taking the time to become aware of all of the ways to not only help lessen the risk of breast cancer but other things like home self tests and when to schedule a mammogram.  It can benefit us all to become more aware, no matter our age or gender because when you think about it, being familiar with cancer risks is like home security for your house.  In your house it is impossible to completely prevent a robbery like it is impossible to prevent breast cancer, but when you are armed the risk is lessened.  

So this month do something to be better aware about breast cancer.  Women, talk to your doctor about scheduling screenings, or proper things to do to reduce your risk.  Men, talk to the women in your life about breast cancer.  Take some time to listen, share, and be more aware this October.  You will be glad that you did.

The video below is Nancy G. Brinker the Co-founder and CEO of the Susan G. Komen for the Cure sharing a special message for this year’s Breast Cancer Awareness Month.

We live with toxic poisons in our home and we even use some of them on a day to day basis.  This could be causing us to already have some issues that happen to involve our health without us having any clue as to that fact.  Every room inside of your beautiful home just might be at risk, and this is not something fun to deal with.  Take a look at the infographic below that helps to reveal some of the things that could be potential threats inside of your house, and find out how to avoid them.

You’ve really got nothing to lose if you have not yet tried yoga.  I can bet that once you start doing it often, you will actually be so surprised at how much you truly change from it, in good ways, of course.  So hop on board and receive these amazing health benefits.  If you do not know all of the benefits that you are missing out on, then take a look at the below infographic to find out!  If you need, click the graphic to enlarge it.

Make small swtiches.  Sometimes you still want to be able to enjoy those classic favorites that may not be the best for your waistline.  The thing is that you can find ways to switch out or substitute not so great ingredients for those that are not so bad.  For example you can trade out sour cream for plain greek yogurt.  In fact, I like it better and the consistency is nicer too.  For things like lasagna, you can certainly trade the ricotta for cottage cheese.  Doing things like this will help to lower the calories per serving.

Watch your plate size.  Typically people tend to fill up their plates to the max especially when eating dinner, so trick your brain.  Use only salad plates for your meal and you will probably end up eating the actual recommended portion.

Meal plan, always.  Going to the grocery store will be easier and your stomach smaller when you take some time to plan out your weekly meals.  Find recipes that are within the calorie range that you would like per serving and that also include healthy fresh fruits and veggies.  You will love being prepared and you will surely be cutting back a lot of calories too.