Did you know that it can take up to 15-20 minutes before your brain gets notice that there is food in your stomach? When eating at a slower pace, you are giving time for your stomach to communicate with your brain (specifically your hypothalamus) that it is receiving food. This is why many times when we eat our food fast, soon after we feel overstuffed and bloated (think back to thanksgiving). Eating at a slow pace will allow you to feel satisfied without over eating which can help those trying to lose weight. 

So when it comes to eating your meals, eat them slowly and really enjoy every bite!

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Benefits of Flax Seeds

Provides a lot of nutrients. Each table spoon is filled with protein, carbs, fats, fiber, omega 3 fats, vitamin B1, vitamin B6, Folate, Calcium, iron, magnesium, phosphorus, and potassium.  

Can possibly improve your cholesterol

Can possibly lower your blood pressure

Can possibly help with your blood sugar levels Can reduce the feeling of hunger if you find yourself snacking a lot between meals  

Ways to incorporate Flax Seeds into your daily life

Your bowl of cereal

Your bowl of oatmeal

Your smoothie 

Your burgers, veggie burgers or even breaded chicken

Mixing it into your yogurt

Into your salad 

Protein shakes

Into your pancake or waffle batter

Sprinkle some into your salad 

Add into your sauces 

Be sure to keep your flax seed intake to less than 5 tablespoons per day

Benefits of Chia Seeds

Provides nutrients such as fiber, protein, fat, calcium, manganese, magnesium, phosphorus and some zinc, vitamin B3, potassium, vitamin B1 and vitamin B2

They have a lot of antioxidants 

Because it is high in fiber and protein is can possibly help you with weight loss

They have omega 3 fats 

Can possibly lower the risk of heart disease

They provide many bone nutrients which are important Can possibly reduce blood sugar

Ways to incorporate Chia Seeds into your daily life

You can eat them raw

Add them to your juice and let them soak

add to your pudding

add into your yogurt

add into your smoothies

add into your vegetables and rice dishes

add into your sauces

Be sure to keep your chia seed intake to 3 tablespoons a day. 

Both are great to incorporate into your daily life, but flax seeds seem to be more effective when it comes to reducing hunger and aiding in weight loss. It is never a bad idea to alternate between these two in order to gain their nutrient benefits.

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I have a dream that people will come together and support each other be to better and healthier 

I have a dream that people will eat their fruit servings each day 

I have a dream people will change their view on exercise and incorporate it into their daily lives

I have a dream that people will build up their self-confidence and worry less about what other people think about them 

I have a dream that people will use less excuses when it comes to health, exercise and nutrition

I have a dream that people will find enjoyment and fun with the fitness lifestyle 

I have a dream that people will take the time to work on themselves

I have a dream that people will be living their best lives eating their 5 servings of veggies a day…Spinach always worked on Popeye 

I have a dream that people will focus on their health and slowly make changes 

I have a dream that people will be more giving and charitable with their fitness information so that we can all learn from one another

I have a dream that people will be kinder to each other

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  Calorie intake is less than Calories output = weight loss over time 

 Losing weight is all about canceling and burning more calories than what we consume through the day. As we decrease our calorie intake and increase the amount of work we do we are now on the road for losing weight. Because we are consuming less calories, it is very important to then think about the food we choose to eat. We always want to make sure that we are consuming foods that would be nutritionally beneficial to our bodies. We do not want to go down the road of feeling like we are continuously starving ourselves daily to just lose weight. We want to lose weight in a healthy way while also keeping our bodies happy and satisfied. 

One thing we also have to keep in mind while on the journey of weight loss is about the portion sizes we eat. A lot of the time we over eat because we don’t really stick to the portion sizes we should be eating. This is especially true for when we go out to eat. Try meal planning and cooking your meals over the weekend in correct portions.

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Here are some basic foods and the amount of work that we would need to do in order to cancel those calories out.

As you can see, it takes a lot more work to burn off the calories that takes us 15 minutes to consume. So think before you eat and drink! Make healthier choices and definitely incorporate exercise into your life.  

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Jumping jacks (40 seconds) …20 sec break

Push-ups (40 seconds) …20 second break 

Forward lunges (40 seconds) …20 second break

Bridges (40 seconds) …20 second break 

Jumping jack (40 seconds) …20 second break

Plank to push up position(40 seconds) …20 second break https://youtu.be/zS_TbTp__HU 

Squats (40 seconds) …20 second break

Plank (40 seconds) …20 second break 

Crunches (40 seconds) …20 second break 

Jumping jacks (40 seconds) …20 second break 

Repeat 3 times for a 30 minute at home workout. Enjoy!

Sitting for long periods of time can compromise your posture, induce back pain, have us feeling achy and our bodies become unhappy. Our bodies are meant to move around and be active.

Lets get you up and moving!

When sitting for long periods of time, try to get up and move as much as possible. Even a simple stroll around the office or home will have your body feeling better and relieved. 

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Protein bars are great for snacking, but be aware in choosing your protein bar! Not all protein bars are healthy. Don’t get fooled by just looking at the packaging. You need to keep an eye out and read the food labels in order to see the amount of calories a protein bar has as well as the amount of sugar. 

You also have to decide whether you are choosing to eat a protein bar as a snack or as a meal replacement. If it is for a snack, then try to get protein bars that are about 200 calories. If you are eating the protein bar as a meal replacement, then get eat one that is about 300-400 calories. Remember, when purchasing protein bars you want took take a look at the amount of sugars added. Even though a protein bar can promote that it has a lot of calories, but the company will not promote how much sugar they have added which tricks you! You, as a consumer, have the responsibility of checking food labels to make sure that you aren’t fooled by the packaging.   Be sure to keep in mind that protein bars do have calories, so they add to your total calorie intake. This is important if you are on the journey to losing weight because you want you make sure that you are canceling all your calories out. 

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Start the new year with a fresh start, fresh mindset and new goals with new effort. 

Let’s leave the excuses in 2018! 

With the new year we tend to make many major goals and get frustrated when we do not reach them quick enough. Try sitting down and making SMART goals throughout the year that will propel you to your end goals. Making and reaching small goals that will lead you to your major goal is a great way to stay motivated. And when you are done with one smart goal, create another!

What are SMART goals?

S- Specific (write down the goal you want to achieve and why)

M- Measurable (How will you know you are achieving your goal? What way will you measure?)

1. Attainable (What action are you going to take to ensure you will reach this goal?) 

R- Realistic (Make sure your goal makes sense and is realistic in order to be able to achieve it) 

T- Time (What is the timeline you are giving yourself to achieve this goal?)

An Example of a SMART goal would be…

            By the end of February, I want to lose 20 pounds to feel better and healthier while gaining confidence. I will go to the gym 3-4 time a week to do cycling classes, group exercise classes and strength training as well as making healthier eating choices.The gym is a 10-minute walking distant from my house, so I have no excuses not to go or attend classes through the week.I will weigh myself on a scale every Saturday morning and make note of the progress.       

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