Category: Diet

Trying To Lose Weight And The Scales Won’t Budge?

Need to lose weight, but your dieting efforts are producing little to no results. Most of us make dieting/losing weight a big process–a complete change. Sometimes we just have to make a few simple changes to start getting good results.

We know the right foods to eat and despite our good eating habits, the scales just won’t budge. You might just need more activity or small changes in your diet to increase your metabolism. Here are a few easy ways to tweak your efforts and start getting the results you want:

Continue reading Trying To Lose Weight And The Scales Won’t Budge?

Weight Loss Goals for 2018–Let’s Be Real!

Okay, let’s be REAL. We are not perfect! Starting a diet or exercise program and expecting perfection is a set-up for failure! I cannot tell you how many times I set up unrealistic goals and because I couldn’t be 100% perfect 24/7, I got discouraged and quit! We need to make lifestyle changes—ones we can live with!!

Here are some ways to achieve your new, realistic goals!!

Tell others your goal—make yourself accountable!! If possible get a buddy and support each other. At one time, I had a friend who went to the gym with me. On days I would have preferred to stay home, I got up and put on my exercise clothes….because my friend was waiting for me. I enjoyed exercising and working really hard because I had a friend who was doing the same!!

Make small changes—in your diet or in your exercise goals. Don’t get overwhelmed by trying to make too many changes all at once. Yes, staying on your food plan 7 days a week is best, but eating right 2 or 3 days a week is a start and much better than eating right 0 days. Exercising 1 or 2 days is certainly better than no exercise. Don’t set yourself up for failure by planning to exercise an hour 7 days a week!!

You won’t be perfect!! When you slip, forgive yourself and start over. Learn from those mistakes. If having Oreos in the house makes you crazy—and they call your name—don’t buy them. Bring in your favorite treats—but only ONE. Stop at the bakery and purchase ONE of your favorite pastries or cookies.

If you have a long term goal, break it up into smaller goals and reward yourself when you reach on of the goals.Love yourself!! Be good to yourself. Be thankful daily for your blessings.

Need some more healthy tips? Check out our blog articles, Shape Up In 2018!  and  Shape Up By Making Small Changes

 

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Shape Up In 2018!

One easy weight loss trick I learned years ago is to eat at least 5 fruits/vegetables in a day. Think about a typical day for you. Do you sometimes get to the end of a day and have included few, if any, fruits or vegetables in your diet? When I realize that is happening to me, I have to re-evaluate my eating habits. Adding at least 5 servings is a healthy thing to do and it fills me up…so hopefully I won’t eat so many of the empty calorie snacks.

Here are some great reasons to start eating more fruits and vegetables:

Continue reading Shape Up In 2018!

Shape Up By Making Small Changes

 

It’s that time of the year! About now we begin realizing we have gained some pounds because of all the eating we do between Thanksgiving and Christmas. Whether you need to lose 10 pounds, 25, 50 or more – it is time to start eating healthy and lose those pounds. Why do you want to lose weight? Is it for your appearance—so your clothes will fit comfortably again—or is it for your health?

Here are a few tips—and we will include more motivational tips in next week’s email:Incorporate strength and cardio training into your daily routine. You need both to tone muscles and rev up your metabolism. Do exercises to work your largest muscle (butt muscles—glutes) and your abs (for that flat belly). One thing that can derail your efforts is an injury so be sure to warm up before every exercise session. Use a tracker and you will tend to challenge yourself and increase your normal activity. I even have a tracker on my phone that measures steps taken in a day. Aim for 10,000 steps. Is that way more than you are now walking? Start where you are now and add 1000 steps. Challenge yourself and try to increase your goal each week.

Drink your water—some experts say to drink ½ of your body weight in ounces. If you weight 140—that will be 70 ounces of water a day. Did you know that many of us walk round in a state of dehydration most of the time? If you are increasing your physical activity, it is important to stay hydrated. And drink a glass of water before eating a meal—it really works!!

Continue reading Shape Up By Making Small Changes

Baked Potato-A Comfort Food

Potatoes are wholesome, inexpensive and delicious! They are rich in Vitamin C, Potassium and Fiber (eat the skin too!).

Potatoes have gotten a bad rap because of all the unhealthy toppings we have loaded on them. So let’s re-think the baked potato. Can we enjoy them with healthier toppings? I have personally found ways I ‘love’ a baked potato and have researched and found other ideas.

Ready to get started? First, scrub the potato (remember you want to eat that skin). Pierce the potato several times with a fork. You can rub the potato with olive oil and sprinkle with a little salt. Then bake at 300 degrees for 90 minutes—or at a higher temperature for less time if you are baking other foods  (425 degrees for 45-60 minutes).  Bake directly on the oven rack or on a baking sheet, or for a softer skin, follow above directions and wrap each potato in foil. You can also microwave your potato. When done, slice into the potato and fluff with a fork—add salt and pepper.

Ready for some topping ideas that are not too high in calories?

  1. Salsa
  2. Watching your cholesterol? Try one of the margarines like Benecol or Smart Balance and a small sprinkle of grated cheese
  3. Low fat ranch dressing and scallions
  4. Reduced fat sour cream—add a little horseradish or chives
  5. 2 T chopped ham and 2 T Brie
  6. Grill or saute some fresh veggies in a small amount of olive oil. Top potato with veggies and sprinkle on some feta cheese
  7. Steam broccoli cuts in a small amount of water (add one chicken bouillon cube to water for extra flavor). Drain and top potato with broccoli and shredded cheese. Put in microwave a few seconds to melt cheese.
  8. Topping your potato with Ground Beef Stroganoff will turn a baked potato into a whole meal. Just add a veggie or salad and you are all set. See recipe for Ground Beef Stroganoff.

Ground Beef Stroganoff

Brown 1 pound lean ground beef with chopped onion, salt and pepper. Drain in colander to remove all grease. Put back in skillet and add one can cream of mushroom or golden mushroom soup. Add ¼ c water and simmer for 15 minutes. Just before serving, add sour cream. You can use up to 1 cup (I I use about ½ that amount). Server won top of a baked potato, on rice or mashed potatoes.

Try some of our suggestions and I believe you will be coming up with your own healthy baked potato toppings!!

 

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Nourishing Your Body, Mind & Spirit.

Are you an UltaLifer? Learn about the many supplements designed to make you stronger and healthier!

Click Here to check out all of our great products.

 

 

There Are Good Fats?

You want me to eat FATS? Really? In all my years of dieting, I thought I was to avoid fats in order to lose weight? I thought I had to avoid fats to protect my heart and keep my cholesterol down. And now you want me to eat fats?

From my research, the key is knowing which fats are good for us. The U.S. Department of Agriculture’s 2005 Dietary Guidelines tell us to get around 10% of our daily calories from fats.  The HEALTHY FATS- unsaturated fats which include polyunsaturated fatty acids and monounsaturated fats. Both mono- and polyunsaturated fats. Healthy fats are not packaged processed foods, fried foods, cakes, cookies, etc.  which contain saturated or trans fats

So what are some of these Healthy Fats? Continue reading There Are Good Fats?

Need Help In Reaching Your Fitness Goals?

I know I am not the ONLY ONE!! I read and study nutrition, dieting and exercise. I mentally prepare myself to start a diet…to start exercising…to drink enough water…to just get myself back on track. I have the day planned for starting my new LIFE….and a week later, I am no better off than I was before.

My intentions are good—I know what to do!! Why don’t I just do it? I beat myself up because I am not stronger and I don’t stick with a plan.  I don’t want to have a perfect body—just one that is healthy and that I am proud of.

The times I have done really well with diet and exercise were when I had a friend partnering with me. Is it accountability? Maybe, but I think it is more than that. The times when I was ready to ditch my diet or skip my gym day, my friend would be having a good day and would encourage me! And I would do the same for her on her weak moments.

So try to find a buddy with similar goals and watch your successes add up!!

Continue reading Need Help In Reaching Your Fitness Goals?

Confessions of a Serial Nighttime Eater

I confess—I am a serial nighttime eater! I am almost a model eater during the day—picking healthier foods, always staying low fat to protect my heart, including lots of fruits and veggies and I don’t eat in between my meals. Yeah, I learned all the tricks of dieting from many weeks of Weight Watcher meetings and reading articles on dieting and healthy eating.

 

Many years ago I began having sleep problems and would wake up multiple times nightly. I would get so miserable from not being able to sleep or from small aches and pains that I wound up getting something to eat (my comfort food 😊). Apparently I set up a pattern through years of doing this and now I wake up and just get a bite to eat. I have tried eating my favorite fruit, watermelon, at night. Weight Watchers says fruits are unlimited!! You can guess what all the watermelon causes!! I am awake extra times just to go to the bathroom.

Continue reading Confessions of a Serial Nighttime Eater

Sweat-Free Ways to Look Thinner

Summer is quickly approaching and we will have many hot, humid days. We cannot cover up with baggy sweatshirts and sweaters—unless we want to live in air conditioning!! NO!! We want to be active and enjoy outside activities including swimming. Let’s get ready for summer so we can be proud of our bodies. Are they perfect bodies? Probably not, but we want to be in the best shape possible. All it takes is making a few changes in our daily routines.

Have you read our last two articles for hints on getting in shape? If you missed those, get some inspiration by reading these two blog articles:

Shed Winter Weight Now

Little Changes to Shed Winter Weight

Continue reading Sweat-Free Ways to Look Thinner

Little Changes to Shed Winter Weight

Last week we started on a journey…our journey to losing weight and getting our summer bodies! How are you doing? I made a few changes and any step towards achieving our goals is a positive one.

By the way, if you missed last week’s blog, you can get read about it by going to http://ultalife.co/blog/shed-winter-weight-now/

Continue reading Little Changes to Shed Winter Weight