Ditch That Diet

It’s the third month of yet another new year. Maybe you have thought about jumpstarting the diet that you told yourself you needed to start as soon as January rolled around. Perhaps you are simply waiting one more week for that last splurge of cheese cake with the strawberry topping. Whatever your situation is, STOP torturing yourself. How often have you said that same thing over and over again, “I need to go on a diet?” Allow the buck to stop here and be prepared to change your lifestyle.

Obesity in America has increased by 50% over the past decade and despite the billion dollar diet industry, more than _ of those who lose the weight will eventually gain it back. Why? Because getting into that cocktail dress in three weeks is a means to an end versus adopting a healthy lifestyle that encompasses shaping the way you think and view yourself and the ways in which you maintain your health.

Start by making a quality decision to change your eating habits. Eliminate negative thoughts of failure and begin to push beyond your boundaries. Aim for that piece of fruit instead of that bar of chocolate. Eat smaller portions. Keep your goal – to promote a long term healthy way of life - in mind. Understand that food’s primary purpose is to sustain life by providing the proper amount of nutrients and energy to get you through the day. Cut down before you cut out those excessive amounts of sugar, fat and processed foods.

Take your vitamins. Those supplements assist your body with the nutrients that your body lost due to those unhealthy eating habits. Normal vitamin intake coupled with herbs can boost your immune system and assist in the cleansing of your body. Check out www.hispanichealth.org

Lets not forget to drink lots of water to help flush out the toxins from your body. Water helps to deliver essential nutrients as well as remove the blood’s foulest materials. Not drinking enough water will force your entire system to work harder thereby letting waste materials accumulate and eventually lead to problems. Drink AT LEAST eight glasses of water per day.

Walk to the train station versus taking the bus. Take a stroll around the neighborhood after dinner. Decide that exercise will become a part of your routine. Regular aerobic conditioning and strength training are essential in promoting the new, healthier you. When you exercise, you increase your lean body mass by as much as 35%.

Make a decision today that you are way too important for a yo-yo diet. Support yourself by making an investment in you and your body and over time, you will see the results.

5 Tips to Lose 10

Whether it is the first ten pounds or the last ten, we all want to fight the battle of the bulge. Become more fit and weigh less. Here are 5 tips on how you can eat and live well:

1. Eat breakfast-Studies show that those who don’t skip the most important meal of the day are successful on losing and keeping off those extra pounds.
2. Mini-meals-In between breakfast, lunch and dinner have a snack or two to kill the in between time. Baby carrots, raisins, and fruit. Eat small portions.
3. More fish-Low in calories, high in nutrients. Bake, broil or grill versus deep-fried or blackened.
4. Drinking-Alcohol contains empty calories. Go for water versus soda or sweetened tea.
5. Carbs-You don’t have to avoid them, just begin to incorporate whole-grain versions that offer nutrients and fiber.

HOW TO:

Speed up your fat loss.

Increase your meal frequency: If you normally eat three large meals a day, make it into five or six meals by breaking them up. This will help speed up your metabolism. This is exactly what you want, the faster your metabolic rate, the quicker you can burn fat.

Eat Breakfast. The old adage that breakfast is the most important meal of the day remains true. Most people feel by skipping meals it will help them to lose weight. This is definitely not the case in regards to breakfast. If you skip breakfast your body will hold onto the fat that is stored and use it to keep your energy going.

Break up your workout schedule. You know how hectic your day can be, when can you find the time to workout for an hour straight? Break up your workout into 15-minute intervals. Now you can exercise throughout the day. Take a brisk 15-minute walk during lunch to help you exercise at work. This will help your metabolism stay high.

Drink lots of water. Hydrating yourself will help your body release some of the stored water in your tissues. This will definitely help you drop a few pounds. In the morning drink cold water on an empty stomach. Wait 30 minutes and then have breakfast. This will help you speed up your metabolism.

Exercise in the morning. This can be the first segment in breaking up your workout schedule. This will help you boost your metabolism and regulate your hunger.

Step into a healthier heart

With the rise of obesity and diabetes in this community, you need to stay on track with giving your heart a helping hand to prevent heart disease.

• Increase your intake of fruits and vegetables.
• Choose low fat and fat free foods every day.
• Feed you body regularly.
• Eat a variety of grain products.
• Reduce salt intake.
• Limit foods in high saturated fats. (Whole milk, vegetable oils, packaged foods).
• Exercise.
• Keep hydrated.
• Stop smoking.
• Limit alcohol intake.
• Be Happy – Stress reduction is the key to success!
• Dine out and stay on your “Mejorando Tu Vida” schedule.

Now that you have begun the “Mejorando Tu Vida” program, you’re exercising, balanced and getting energy; but your friends want to go out to dinner. What do you do? Here are a few tips to stay on point and make dining out easy:

• Check out restaurants in advance. Call and ask what’s on their menu, so you can plan your meal.
• Avoid sugary drinks.
• Skip the pre-dinner cocktail. The more you drink, the less likely you are to watch what you are eating.
• Portion control. Your main serving of meat or fish should be about 2 oz., about the size of your palm.
• Eat your Veggies. They will help give you the nutrients you need and fill you up.