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The Benefits of Cheating & How to Bounce Back After a Binge

Why "Cleanses" are a Tremendous Waste of Time

How Marketing Confuses the Meaning of "Healthy"

What is "Healthy" to You?
The word "healthy" seems to take on a different definition in every magazine, every journal, every study and every book I read. Some people think low carbohydrate/high fat ("keto") diets are the way to go, while others preach high carbohydrate/low fat diets.
Working in the fitness industry, I've become kind of overwhelmed with the huge differences in opinion out there. People will swear to death that their diet is the best way to eat. Quite frankly, I'm pretty freaking tired of hearing it.
I created a survey for my readers and viewers, and I asked them to respond to two questions:
- Which of these options do you associate with the word healthy?
- Which of these dietary restrictions do you follow?
The books make excellent coasters... |
Eating healthy should not come with the loss of your sanity. Ideally, you want to feel energized, well-nourished and happy!
Find a way to eat well without deprivation. Eat intuitively, and eat minimally processed foods. I've said it before on my blog, and I'll say it again. If you stick to the food that comes from the earth, you don't need to count calories and stress out over food. If you want to eat a piece of cake every once-in-a-while, eat it! Eat well, and live happily.
Healthy Zucchini and Feta "Burgers"
I think I have quite possibly came up with the best recipe ever in the history of "healthy eating". I know that is a pretty bold statement, but these "burgers" are to die for! They are fast, and easy, and you probably have most of the ingredients in your kitchen already; especially if you grow your own zucchini; which I have been reaping benefits from, since a lot of my friends do!
What you need:
- Serving size: 4 large "burgers"
- 1 extra large zucchini (or two small)
- 1/2 cup of reduced fat or fat free feta cheese
- 1 tablespoon of extra light olive oil
- 1 egg white
- 1/3 cup of oat or whole wheat flour (do not use coconut flour, I do and it was absolutely disgusting and did not cook properly.)
- I always recommend my readers adding their own favorite ingredients to make these even more delicious and to your specific liking! Onions and peppers are a good idea. As well as plain (non-flavored) protein powder!
- First, grate your zucchini. I use a regular grater -- one you would use for cheese.
- Drain the zucchini. You can use cheese cloth or put the zucchini in a strainer over the sink and pat down firmly on the zucchini with a spatula.
- In a large mixing bowl add the zucchini and all of the other ingredients. Mix well with a spoon until everything is well blended and your batter is thick. If your batter is too thin, add more flour, cheese, or zucchini. If it is not thick enough, you burgers will not form properly.
- Form mixture into four large patties
- Spray frying pan with nonstick spray, place patties in it and cook via stove top. I use 6-7 heat setting
- Let cook for 4-5 minutes on each side, until patties reflect a golden/brown tint.
- Calories: 150
- Fat: 3g
- Carbohydrates: 8g
- Fiber: 4g
- Protein: 5g
Ending the 1,200 Calorie Myth
First of all, let me start off by saying how much I loathe the word "diet" in and of itself. The word diet is supposed to refer to our eating habits--it should not mean "depriving yourself of energy (calories)." I do not diet, and I never will. Rather, I attempt to eat clean, whole foods. I do not count my calories, and as a result, I never feel starved or undernourished.
Now that we've gotten that out of the way, let me explain a bit more. If you're looking for sustainable, healthy weight loss, extreme caloric restriction is not the answer! Just answer this for me: how do you feel when you're on a diet? Correct me if I'm wrong, but I'm gonna guess you said that you feel weak, hungry, or both. Here's the trap that so many girls (even myself) have fallen into: eating a small breakfast, maybe a banana or an egg, a salad for lunch and maybe another salad for dinner. While all of those foods are healthy, you're not eating nearly enough! Especially if you're exercising. 1,200 calories is enough food for a 10-year-old, at best. As a fully grown adult (or even a teenager), you should be eating way more than that. Now, I can't answer just how many calories you should be eating, because that all depends on your height, weight, gender and activity level. I can tell you, however, that it should definitively be more than 1,200.
"Food is an important part of a healthy diet." -Fran Lebowitz
Why isn't extreme calorie cutting helpful? You may see results in the short term, but I can promise you that neither your mind or your body will be able to sustain that for a long period of time. We need a certain number of calories just to maintain basic bodily functions (brain function, respiration, etc.), so if you're not feeding your body enough, you are sending your body into a panic. For women, restriction of calories can result in amenorrhea (loss of menstrual cycle), which, if sustained for long periods of time, can lead to osteoporosis. Additionally, if your body is desperate enough for fuel, it will start using muscle tissue for energy, and we certainly don't want that! Yes, you will lose fat, but you will also lose muscle along with it!

When I first started my fitness journey, I fell into the trap of trying to drastically reduce my intake. I went to the gym, walked to and from class, ate "well" (what I thought was "well" at the time), and I never noticed any change. My body wasn't getting the fuel it needed to sustain my activity level. My best recommendation is to play around with your diet and see what works best for you. Find out how much food you need to feel energized and satiated.
Remember that all calories are not created equal! Just because something is "low calorie" does not mean it is healthy! 100 calories of carrots and 100 calories of chocolate chip cookies are not the same. When you're planning your weight loss goals, make sure they are sustainable in the long term so that you can succeed and maintain your sanity at the same time.
What "Food" Means to Me
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Photo courtesy of Natalie Dee |
Since the onset of agriculture, the way we produced and consumed food has changed. We no longer had to travel great distances for food, or hunt for it ourselves. Instead, we could grow food right in our own backyards. Humans became more stagnant and more sedentary. Fast forward a few thousand years to the industrial revolution when the need and want to produce increased significantly. Because the population was booming, we had more mouths to feed, so we needed to come up with cheaper and more efficient ways to do so. Corn was one of the cheapest, most readily available ingredients, so naturally it found its way into everything. Take a second to look at any product in your pantry. Chances are, it has corn oil, corn syrup (high fructose or otherwise), corn flour, or dextrose (which often comes from corn or other grains). Not to mention, farmers often feed corn to their animals, so there's probably even corn in the meat you're eating.

- Dir. Robert Kenner, Elise Pearlstein, and Kim Roberts. N.d.
- Allen, John S. The Omnivorous Mind: Our Evolving Relationship with Food. Cambridge, MA: Harvard UP, 2012. Print.
- Anderson, E. N. Everyone Eats: Understanding Food and Culture. New York: New York UP, 2005. Print.
Tasty Tuesday! Another 1-Pot Wonder!
Mediterranean Meatballs
Tasty Tuesday! Another Fabulous Slow cooker Recipe!
Coq au Vin
Tasty Tuesday! Mexican Meatball Soup!
315 calories per serving, 22 g protein, 17 g fat, 18g car, 339 mg sodium, 92 mg cholesterol.
Have a Happy and Stress-Free Thanksgiving!
Allow yourself to enjoy the holidays with your family and friends instead of stressing out about the impending food coma. Truth be told, one day of bad eating will not ruin your progress, and any "weight gain" you may experience is simply going to be water weight. Try to relax and remind yourself that you'll get right back on track after the holiday is over!
Have a wonderful Thanksgiving, everyone!
Tasty Tuesday - Fall Squash Lasagna!
Weekend Shannies: Fall is in the air!
Now I'm ready to make it a successful week! Food is prepped!
Happy, Happy, Happy
I went to the gym after work for my "cardio blast" workout. I have written about it before. I ended up doing 20 miles of cardio total. And I shaved a lot of time off of my spin class. I started off with 20 minutes on the lateral cardio machine and did 5 miles. Then spin class started 7 minutes late. I started on the bike at 5:30 just doing an easy stroll, but did not start my spin work out until the instructor started us at 5:37 PM. In 47 minutes, I did 15 miles again like I did Thursday. However, the 15 miles I did on Thursday was how long the class had been, the 47 minutes last night was really only 40 minutes of class time.
I am really, really thinking of hard of buying a bike and training to one day ride competitively. Over the past 3 months since I have regularly started spin cycling, it has quickly become a huge passion of mine.
While I was work yesterday, my fiance, Marquis, told me he had worked up a little something for us! I was excited, he is an awesome cook and comes up with the weirdest, but most delicious recipes!
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Pardon his spelling, hahaha. |
Around 8 we FINALLY sat down for dinner AND dessert and it was delicious!
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Dinner: Veggie noodles, diced grilled chicken and turkey sausage, black beans, veggies, and crushed tomatoes. It was absolutely delicious. |
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Cute desserts he made: crushed Chocolate Fiber One cereal with sugar/fat free vanilla pudding, bananas, and walnuts! |
20 Ways to Enjoy more Fruits and Vegetables!
Why Fad Diets Do Not Work
Heart Healthy Weekend Adventures
An active lifestyle is important when it comes to maintaining heart health. During the week a lack of free time can make it difficult for people to be as active as they would like. While jogging or working out at the gym are convenient ways to get a heart healthy workout, they can become boring and routine. The weekends, on the other hand, open up the door for more exciting activities. Turning free time into an adventure can be an amazing way to have an awesome time and a heart healthy workout all wrapped into one.
Volunteer Tourism
People who love to make a difference in the world can combine their love of philanthropy with the pursuit of healthy exercise, by volunteering while on vacation. Weekend volunteer tourism, or Voluntourism, is the perfect type of activity for pursuing all these goals at once. Activities such as aiding in the construction of homes for poor communities or in areas devastated by natural disasters, are great opportunities for exercise, burning fat and muscle toning. And of course few things are more truly awesome than the good feeling of making the world a better place for others.
The Historical Combat Re-Enactments
The most extreme form of heart-healthy weekend excursion is only for the truly dedicated and hard core athletes. These include the mock combat games held by the Society for Creative Anachronism (SCA) and various Civil War re-enactment events, which are typically held on weekends, although some SCA battles such as the Pennsic Wars can last for two weeks. These mock battles are not for casual participants as they require a great deal of training, preparation and discipline, however there are few things that are more wicked awesome when it comes to entertainment, not to mention the potential for weight loss and muscle toning.
Skiing and Snowboarding
A weekend trip to the snow awaits heart-conscious vacationers during the winter season. Snow sports activities can be tailored to match any level of fitness, from the bunny slopes for beginners to the steep and sometimes narrow expert slopes for the advanced sports enthusiasts. Skiing strengthens the heart muscles, making it an ideal heart healthy excursion.
Water Sports
Canoeing and white water rafting are two highly intense weekend adventures that can have major heart health benefits. While these types of weekend adventures are truly awesome, they require a lot of training and preparation, which is itself a heart-healthy activity. Still, there are a variety of clubs and companies that cater to weekend adventurers, and that can help people get the most fun and health benefits out of these activities.
Hiking
A heart healthy weekend adventure can be started simply by finding a trail and taking a weekend hike during warm weather months. Most cities are within driving or biking distance of at least one good hiking trail. This kind of weekend getaway is one of the cheapest and easiest activities to plan in advance, and because it is a form of aerobic exercise, it offers great benefits in the form of muscle toning and improved cardiovascular health.
Regardless of what weekend adventure is waiting, it is important for people to make certain that their heart and health is up to the task. Like any activity or exercise, adventurers should check with their doctor before participating in exercises that will give their heart a workout.
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How To Have A Healthy Heart
The old saying goes "if you don't have your health, you don't have anything at all and this is very true. You can have everything you want but if you are too sick or incapacitated to enjoy it, it's as if you have nothing. Being healthy allows for a long life of activity and enjoyment. Bad health can cause you to wake up every day feeling to sick to do anything or enjoy life.
There are many things one can do to remain healthy and there are several parts of the body that should get a little more attention that others in order to maintain optimal health. A healthy heart is very important to overall health and well-being while an unhealthy heart can cause a host of health problems including pain, trouble breathing, headaches and even sudden death in the form of a heart attack.
Some people are born with health problems but that does not mean they have to be destined to a life of ill-health. There are many things that they can do to be as healthy as possible and there are many things that people without heart problems can do to maintain a healthy heart throughout life. Diet is an important factor in all aspects of overall health but it is particularly important for heart health. Foods like flax seeds, olive oil, grains and some dairy are important things to have in your diet.
Foods that contain vitamin E, protein and essential omega oils are also important. Although, it is not necessary to completely cut out unhealthy foods, it is important to reduce your intake of them. Another very important step in having a healthier heart is breaking certain bad habits. Smoking, excessive drinking of alcohol, excessive caffeine intake, not getting enough sleep or too much sleep and doing drugs are all bad for the heart. One of the most important things anyone can do to maintain a healthy heart is to exercise everyday.
Make it a habit and stick to your schedule as much as possible. Incorporate stretches, weight training, cardio and yoga as part of your exercise regimen. Stress is another killer and not only does it affect the heart in a big way, it affects overall health. Try to reduce stress as much as possible by taking time every day to relax. Seek counseling if needed and take time out to enjoy life as much as possible.
Reducing your cholesterol is important to having a healthy heart. Here is one such company that is looking for natural ways to lower cholesterol.
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Count Your Steps to a New Healthy You
It is so important to stay healthy or to get healthy if you have let yourself go. People seem to be so busy these days that fast food and quick frozen meals are becoming the norm and home cooked healthy meals are going by the wayside. The good news is that no matter how busy you are, you can get healthier by taking just a few steps that are quick and easy to do. The following are some tips to :
Less Fast/Junk Food - If you know you are having a busy day and your plan is to hit the nearest drive through when you get hungry, rethink this plan. Instead of hitting the fast food or grabbing a bag of chips, take a few minutes before you leave the house and pack a quick lunch and snack. Baby carrots are always a great snack and take no preparation time at all. Make a healthy sandwich using whole wheat bread, lettuce and turkey breast for a satisfying quick meal. In a week or two the changes in your health are noticeable, particularly if you are attempting to lose weight.
Take Walks/Walk Instead of Driving - Walking is one of the healthiest things you can do for your body. It is a low impact exercise so even those who are very much out of shape or overweight can take advantage of this health aid. If you have children or a dog, walk them for a few blocks each night. Even a half an hour is a great start and a great way to get the blood moving and to burn calories. Instead of driving to the corner market for milk, walk and pick up your groceries instead.
Never Limit Yourself - If you want a piece of chocolate or something salty, do not say no to yourself every single time. While there does need to be some commitment to living healthier, having a treat now and then is actually good for you. If you say no to yourself often enough, you may end up falling off the healthy wagon and end up back where you started. Treat yourself but do it in moderation if you really want success. Instead of an entire carton of ice cream, have a couple scoops and save the rest for the next time you get a sweet tooth.
All of the above added in together can make for a much healthier you. You do not have to go to the gym each and every day when walking is free and is good for you. Take the time to treat yourself but do not go overboard and the results show on your body and in your overall health.
Sports Zone Media is your #1 source for all things sports. Here you will find news, articles, updates and more on your favorite sports topics, professional teams, youth coaching, high school sports and health/nutrition.
Lisa Mason has been writing professionally since 1998 with a specialty in Internet content. A youth coach with a passion for a variety of sports, she founded Sports Zone Media to combine her love of sports and writing.
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