Why I Focus on Eating Healthy Not Counting Calories

I stopped counting calories years ago. And the biggest reason for this positive change was years of restrictive dieting and food journaling that became stressful and burdensome.

Now I have a healthy relationship with food and just keep it simple and nutritious. I don't feel the need to track my calories because I eat primarily plant-based foods loaded with nutrients and antioxidants. I also listen to body cues of hunger and satiety so eat slowly and with enjoyment. 

The food I eat keeps me strong, healthy and feeling good and that's what matters. When your food is nutritious, it promotes healthiness and appropriate body weight.

 

Eating Healthy

I keep my refrigerator and pantry stocked with plenty of organic vegetables, fruits, yogurts, raw nuts, grains, and lean meats. I graze throughout the day eating small healthy meals every three hours. This keeps me satisfied and well-fueled for work and physical training. 

Maintaining a healthy body is about living a quality life. This means being mindful of the quality of food consumed. There's a big difference in choosing to eat a fast food meal compared to an organic chicken breast with mixed greens. Healthy food is nutrient-dense, fewer calories, and provides health benefits. It even looks like you're eating more when eating healthy because you are. 

This is a great example of why I don't bother counting calories. As long as I am eating lots of veggies, fruits, grains, and lean protein, the need and stress behind counting calories are pointless. I eat for health and listen to the cues of my body that tell me to fuel up.

Shop Healthy

I also apply a strategy when buying groceries. I shop the perimeter of the store and steer clear of the center aisles full of processed foods. Most grocery store setups are the same, produce to the right or left, dairy to the back, and the meat counter on the opposite side. 

Part of my grocery shopping also means sticking to a grocery list. This allows me to stay on track and on the budget. I really enjoy the local farmer’s markets and shop those for organic produce as much as possible. I also love the organics at Costco.

I believe in keeping my food intake simple. Eating healthy gets a slam for being complicated and this is really untrue. How is eating vegetables and chicken breast complicated? The problem is not with the food but how we feel about making changes to our lifestyle. Diet culture has done a great disservice to society making us feel bad for fulfilling a basic need in life - eating. 

Keep it Simple

Eating an organic apple with peanut or almond butter is healthy food at its simple best. Not complicated at all and something we can all manage. Grilling or baking a chicken breast is another basic way to eat healthily. Nothing difficult in the process. Again, the issue is believing healthy eating is some sort of restrictive diet that is a burden and doesn't taste good.

If we could just get back to the basics of eating to live, eating real food, and not stressing about it so much. Forgetting the unrealistic diets with their false claims and simply enjoying wholesome foods.

Think about our ancestors, what they ate, how it was provided, and prepared. They worked hard physically growing crops, raising cattle and dairy all from their own land. It was freshly picked, cooked, and consumed throughout the day. Breakfast, lunch, and dinner the way it should be. 

I realize many of us don't live on farms or even grow our own food. However, I do try to eat as close to farm-to-fork as possible. What I do count is quality nutrients when it comes to my calories and that's good enough for me.

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Eating in Moderation Helps Me Maintain a Healthy Lifestyle

Living a healthy lifestyle is not about unsustainable restrictive diets but allowing for some moderation. 

It's just not realistic to eliminate a favorite food forever from your diet. Nothing feels good or normal about that.

I consider my occasional splurges as part of my healthy eating and not even cheats. Because eating them in moderation is an enjoyable experience. It's called living a balanced healthy life.

I don't believe having a fresh-baked brownie now and then is cheating on my fitness program. I follow a 80/20 rule consuming a wide variety of good carbs, lean proteins, and healthy fats 80% of the time. I allow for 20% indulgence like a glass of wine or dark chocolate. These small treats won't derail my efforts as many of us are taught to believe. It's what you do consistently that defines what your body looks like.

I do feel indulgences need to be quality. I don't waste time on packaged process junk foods but will splurge on home-baked goods made with real ingredients. I also enjoy a good burger, gourmet pizza, and frozen yogurt with toppings. When I treat myself, I still want to be in control of the quality of the food. I also don't believe in having a free ticket to binge on thousands of calories on splurge day. That is defeating the purpose of a splurge meal or day. If I want a burger and fries, I enjoy the meal and move on.

I don't plan a treat day either but listen to my cravings. I work hard, eat clean 80 to 90 percent of the time and know eating a slice of apple pie Ala mode is not going to break my fitness bank. I will savor every bite of that indulgence without guilt. 

Food Considerations

Having treat meals is always a personal choice but sometimes there are physiological and psychological issues to consider. In these scenarios, eating certain foods can sometimes require expert advice before including them in your nutrition plan. The following list includes a few examples:

• Those suffering from emotional eating disorders may need to seek the guidance of a registered dietitian specializing in disordered eating.

• Some people have an unhealthy relationship with food and are triggered to use food for comfort or soothing emotional upset. Seeking the guidance of a qualified therapist or dietitian may be helpful in these circumstances.  

• Other people may have diagnosed medical conditions like Chron's Disease, Diabetes, or Celiac Disease where food intake may require being under the care of a physician. 

Healthy Balance

I eat in moderation for balance in my healthy lifestyle. Thinking we can sustain on boiled fish and broccoli is not realistic. I enjoy some sort of sweet treat or fun meal a couple of times weekly and still maintain a healthy body. It really comes down to how you apply to eat in moderation. It's not a reward for being deprived all week or for completing a hard workout.

Living a healthy lifestyle shouldn't feel like a burden or deprivation. If that's the case, a review of your current nutrition plan is advisable. An unsustainable nutrition plan will cause many of us to return to unhealthy eating habits. Life is too short not to eat healthily and it's also too short not to enjoy some splurges along the way.

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Cleaning Up Your Nutrition For Results

Achieving fitness results the right way will require good nutrition. Although exercise is important, nutrition does play the largest role in getting fit and maintaining your health.

Eating Right is Easy

Eating right for results isn't complicated as many people believe. This line of thinking has much to do with fitness products and supplements marketed as the only way to lose weight, get fit, and increase muscle size. Wrong!

Let's put these myths aside and take a simple look at what really is required nutritionally.

Food Journals Can Help

It may be helpful to use a food journal for a short time until you have adopted how to eat right. Food journals are shown to keep you on track and enable you to repeat healthy weeks. This part may sound like a burden to start, but it really is quite simple.

Forget about charting calories, grams, weighing food, etc. for now and probably won't be necessary later. Keep your journal simple and enjoy the process of learning. As long as you're eating healthy throughout the day to support your body and physical activity is the goal.

A simple food journal may look something like this:

• Water intake for the day: 2 quarts
• Meal 1: 1 slice seeded toast, 1/4 to 1/2 avocado, 1 boiled egg
• Meal 2: large greens and fruit blended shake  
• Meal 3: large green salad topped with grilled chicken breast, balsamic vinegar
• Meal 4: sliced apple with 2 tbsp peanut butter
• Meal 5: grilled salmon with lots of veggies
• Meal 6: yogurt topped with raw nuts

Dump the Junk Food

Eating right will require cleaning out the junk food. This is difficult especially if you struggle with tossing out food. If it helps, box it all up and donate to a food kitchen or church. You can do this!

Take a day and go through your refrigerator and pantry. Remove all processed, packaged, frozen dinners, pastries, white products, etc. Unhealthy food products contain a lot of trans fats, high-sodium, and chemicals you really don't want to be ingesting. A shortlist includes:

• sugary drinks, sodas, and some sport drinks
• white bread
• refined vegetable oils (corn, soybean, cottonseed, canola)
• margarine
• pastries, cakes, cookies
• boxed crackers and chips
• low-carb meals and bars
• yogurt high in sugar and chemicals
• processed gluten-free products
• ice cream, candy, candy bars, and some protein bars
• processed meats (salami, pastrami, deli meats, hot dogs, etc)
• processed cheese (American, cheese in a can, etc)

Eat Clean for Results, Fitness, and Health

Getting fit for life requires eating cleaner which is just another way of saying you are eating healthy. You have taken the steps to remove all processed foods from your house and now ready to replace those with real whole foods. 

Let's go shopping! The best way to stay on track at the grocery store is not going when you're hungry. Eat a healthy meal first and stick to your written list of items.

Having healthy food at home will also reduce eating at restaurants and fast-food chains. This keeps you in control of your food intake and is the goal of adopting a healthy lifestyle.

We all differ in nutritional likes and that is great because there is a wide variety of nutrient-dense foods for everyone. You will want to include all the macros in your nutrition which just means eating a balance of lean proteins, nutritious carbohydrates, and healthy fats.

The following shortlist includes healthy selections from each category and also takes into consideration vegetarian/vegan preferences:

Proteins:

• B/S chicken and turkey breast
• Salmon, halibut, tilapia, albacore tuna
• Lean beef  (90% lean)
• Greek yogurt (natural, no sugar added)
• Cottage cheese
• Eggs
• Milk (2%), almond milk, coconut milk, low-fat chocolate milk
• Lentils, dried beans, navy beans, no to low-sodium canned beans
• Peanut butter (natural, no-sugar-added), almond butter
• Raw mixed nuts
• Tofu
• Edamame
• Quinoa

Carbohydrates:

• Vegetables (broccoli, peppers, squash, asparagus, etc) 
• Leafy greens (spinach, chard, kale, etc)
• Fruits (apples, berries, mango, cherries, etc)
• Legumes (lentils, chickpeas, peas, and beans)
• Quinoa, Kamut, barley, buckwheat, flax meal
• Brown rice (white rice for some athletes)
• Whole wheat, whole grain bread
• Steel-cut oats
• Sweet potatoes
• White and red potatoes (baked not fried)

Fats:

• Avocados
• Chickpeas (hummus)
• Walnuts, almonds, pistachios, cashews, pecans, etc (raw-unsalted, not roasted)
• Olive oil
• Salmon (Omega-3 fatty acids)
• Nut and seed butter (natural, no sugar added)
• Ground flaxseed or flax meal
• Chia seeds

You Can Do It!

Eating better is typically the biggest struggle with adopting a healthy lifestyle. I believe in keeping nutrition simple and fun. When eating right is enjoyable, you will repeat it for life. You can do it!

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Are You Really Eating for Fitness Goals?

Fitness goals are awesome. Agreed?

You want to lose fat, gain muscle, and feel healthy. Reaching these goals requires good eating habits and overall, a healthy lifestyle. How are you doing with that?

What Are You Eating?

Are you really eating for fitness goals?

In order to achieve good health, it requires consuming healthy food and exercising consistently. Not living this way should make you feel weird. Do you feel weird?

If the answer is no, there is something not right with your fitness program. It usually comes down to what you're eating. Eating unhealthy is often validated because you workout several times per week. This isn't a healthy approach to food intake and exercise. Remember, you can't out-exercise a crappy diet.

The takeaway here is nutrition plays the largest role in your fitness success. Without eating right, achieving goals will not happen. True story.

Food Is Fuel Not a Reward

I have seen fitness success turn into a train wreck of eating off track as a reward for doing so awesome. Your seemingly well-deserved food frenzy has snowballed into a struggle to get back on track. It can begin innocently thinking eating unhealthy one time is okay, but without self-control, it really can be disastrous. Remember, food is fuel and not a reward.

The bottom line is to think before you eat.

Food is Powerful

The food you eat and what you drink represents the body you show. Think about that statement. Food is powerful and makes you feel healthy or unhealthy. It can also make you look fit or fat.

Consuming unhealthy processed food products increases inflammation in your bloodstream. Inflammation is said to be one of the main causes of increased risk of chronic disease and cancer.

Eating right includes consuming lots of plant-based foods, lean proteins, nuts and seeds, grains, and healthy fats that clean up inflammation in your body. You feel great and look great.

A healthy lifestyle is learning how to balance nutrition. Eating right at least 80% of the time allowing for a few splurges is considered healthy and sustainable. It's also an enjoyable way of living.

Take Responsibility 

Being in denial about what you're eating doesn't fix the problem. Now is a great time to perform a nutritional assessment and take an honest look. Reaching fitness goals means being true to yourself and taking responsibility for your nutrition.

The great news is you can always get back on track and start again. This time, with healthier choices and a real commitment to living the lifestyle. Fitness is always about progress and not perfection. 

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How I Eat to Stay Fit and Healthy

I Eat For Goals

I recently posted this motivation on my Instagram and Facebook:

" I do take the time to read your comments left on my motivational posts and excited you're striving to adopt a healthy lifestyle. Showing images of those dedicated to fitness including myself are to encourage and inspire. 

I receive both positive and negative feedback all part of being an online personality. I'm going to get very personal with you and you can read more about me on my Blog if you choose.

I'm over 50, a fitness professional and freelance writer who works extremely long hours. My day doesn't end when I step out of my studio. I look the way I do because of the lifestyle I walk daily.

I don't spend hours in the gym. I limit my workouts to one-hour sessions 4 to 5 days per week. I indulge on treats on occasion and eat incredible tasting healthy food.

I am a woman of God and my faith helps me with inner strength and getting through each day. I am passionate about helping people get healthy and would love to hug everyone making this choice. I believe life is a gift and I am not here to be anyone else or look like anyone else. I am also not here to shame others for not looking like a fitness model. 

My goal is always to be my best me each day and in that I may fail but pick up and keep trying. My image is to show that it's never too late, no circumstance too hard, and even injury so severe to not be able to do something. Articles and images are for inspiration and motivation as you work on becoming your best you.

Getting angry and discouraged because you're not personally making the choices to change your body does nothing but fuel resentment. It may even cause you to walk away from trying. I pray your thoughts and feelings would be changed for the positive. Also that your focus to become healthier would start today. 

Fitness is a journey and we're all works in progress striving for our best and never perfection. Embrace the now, love who you are now and start working right where you are. Today is what we have and narrowing that down more, this moment is the concern. What you're thinking and doing right now...is it creating a better, healthier you?"

The responses to this post were incredible, touching, and inspiring. I am a woman of my word and answering the call to several requests of what I eat on a weekly basis and my workout routine. I will begin with nutrition because I have found this to be the biggest struggle for people throughout my years of teaching health and fitness. 

I like to teach nutrition simply and focus on health. There's nothing secret or costly about eating for fitness goals. Sadly, too much complication has been placed on this topic. Food fears and guilt have been created through unrealistic marketing.

Let's all just take a deep breath and relax about eating healthy. Releasing the stress surrounding food is the first order of business. Healthy food is not the enemy and isn't the cause of our weight gain. Eating the right food is what will enable our body to be fit, healthy and strong.  

I feel blessed to have the ability to motivate and inspire you. We are all works in progress. Forget about perfection and just apply the best principles of healthy nutrition and fitness each day. This also includes eating off track on occasion. If any fitness professional tells you indulgence never occurs that is a bold face lie. I will personally answer to that statement.

I have been in the fitness industry over 30 years and have had my share of burgers, fries, pizza and brownies. I live a life of moderation and use a 90/10 percent eating strategy and sometimes 80/20 depending on the situation. Eating healthy is also about balance and allowing for the occasional treat meal.

Let's move on to what I eat during a typical work week. I'm a walk the talk trainer and adhere to what I teach my clients. Results come when consistent healthy food intake and exercise are happening.

I eat a wide variety of healthy food from good carbohydrates, lean proteins, healthy fats and lots of water. I can be a creature of habit and find myself eating the same meals every day, except for dinner which is typically changed each night.

I cook at home to be in control of what I eat. I eat simply, never count calories, and really try not to let myself feel hungry. I space my meals every 2 to 3 hours and that works for me. I use my palm as a guide for portion size and keep measuring cups handy for wet ingredients.

My typical daily nutritional intake looks like this:

Meal 1: Ozery Bakery Morning round with Coffee 

Meal 1: Option 2, Powered Up Oats with Coffee

1/2 cup steel cut oats
1/4 sliced banana
handful blueberries
handful walnuts









Meal 2: Open face peppered turkey and hummus

I enjoy this with a green smoothie
1 cup fresh pineapple chunks
large handful of power greens
(chard, kale, spinach), blend in water

Alpine Valley Organic Bread toasted
smear with organic hummus
top with peppered turkey











Meal 3: Sliced fruit with flax meal and yogurt

1 large nectarine or fruit of choice
I also like to use 1/2 cup blueberries
1/4 cup ground flax meal
1/2 cup Fage plain Greek yogurt
I like to top with a handful of raw unsalted mixed nuts
Stir and eat




Meal 3: Option 2, boiled eggs with sweet potatoes

1 full organic egg, 1 egg white mixed with mustard, sprinkle with paprika if desired
1/2 large sweet potato, cooked and cut in wedges

I like to dip my sweet potato in organic ketchup ... call me weird, but I have always been a ketchup kinda girl 




Meal 4: Grilled salmon and roasted veggies

Brussel sprouts, cauliflower, and red bell peppers drizzled with olive oil and tossed with basil pesto and minced garlic. Roast in open pan at 450 for 30 to 35 minutes

season and grill salmon outdoors for 25 minutes





Other Meal 4 Options I enjoy:

Roasted Veggies and Egg

Healthy Grilled Pizza

Brussels and Baked Stuffed Pork

I enjoy a small snack before bed and this really varies with my mood. I enjoy hummus or peanut butter on wheat toast or if I have baked a healthy treat, I will have that.

Check out my recipe page for more meal ideas. Also, head on over to Verywell and read my sports nutrition articles.

I hope this information is helpful and provides a great foundation for reaching fitness goals with healthy nutrition.

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Darla Leal, Fit Over 50!

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Healthy Loaded Chicken and Cheese Potatoes!

I absolutely love this recipe. It is a good mix of lean protein and complex carbohydrates so it's nutritious, enjoyable, and filling! You probably have most of the ingredients lying around your home already. It is easy too. The below recipe is for one serving. 

• What you need:
• 1 and a half baby red potatoes 
• 1 chicken breast
• 1 tablespoon of turkey bacon bits 
• 1/4 of low fat shredded mozzarella cheese
• 2 tablespoons of low fat feta cheese
• Chives 
• 2 tablespoons of plain Greek Yogurt (optional)

• What to do:
• 1) Place chicken breast in skillet (nonstick spray first)to cook via stovetop. Cook as you normally would, however, I would recommend leaving it just a tad undone as it will finish cooking in the oven after. I let my chicken breast marinate for 24 hours in balsamic vingerette then coated it with Carolina Blackened seasoning -- make it to your liking!)

While the chicken is cooking...

• 2) Preheat oven to 350 degrees. 
• 3) Spray cookie sheet with nonstick spray. 
• 4) Cut potatoes into thin slices and top with seasoning (optional) and place on cookie sheet. (I topped my red potatoes with garlic and wine seasoning for flavor)
• 5) Sprinkle mozzarella cheese on potatoes

Wait for chicken to finish cooking

• 6) Cut chicken into small, shredded pieces and place on top of potatoes and shredded cheese
• 7) Sprinkle bacon pieces, feta cheese, and chives on top
• 8) Place cookie sheet in oven and bake for 15 minutes. Once the 15 minutes is finished, place your oven on the broil setting and cook for an additional 5 minutes.
• 9) Carefully remove cookie sheet from oven and let cool for just a minute or two, then dig in!

Optional: I like to top mine with Greek Yogurt for a very low calorie type of "dressing". Take the two tablespoons of plain Greek yogurt and mix with one tablespoon of water until it has formed a creamy texture then drizzle over potatoes. 

• Nutrition Facts: 1 serving 
• This will vary based on portions, brands used, recipe variations, etc.
• Calories: 350
• Fat: 11g
• Carbs: 35g
• Protein: 18g

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What is Your Game Plan for the Superbowl?

Those of you who know me, know I love football!  I am obsessed with it!  So, what is a girl to do when she has made up her mind to EAT CLEAN and drop a little bit of extra bulge from the holiday season?

Well first, all things in moderation.  Enjoy yourself for the big game, but remember your mission is to watch the game, not polish off all the food!

Never go to a party hungry - be sure to fuel up on healthy food before arriving.

Be sure to drink water or tea and limit the amount of cocktails or beers.

Use a small plate to control portion sizes.

Be sure to have some healthy options - like a veggie tray,fruit, and hummus and healthier crackers.

Be sure to exercise the day of and the week after - exercise a lot and really up your intensity.

Drink a lot of water!

Water is your key to reducing bloat and your key to getting back on track the next week is not go too crazy at the party.  Studies have shown that eating foods high in fat can suppress the hormone that triggers fullness for up to 3 days!  So go easy on the heavy foods so the Monday after, you can get back to your clean eating routine without feeling so hungry!

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New Year New YOU! - Tips to help you EAT RIGHT 2014!

Last weeks post was all about getting fit.  This week – eating right!
Like most people, you are probably making a goal to get more fit, eat better and improve your overall health.  To make this happen, you need to get specific.  How are you going to eat better?  
First of all you need a plan to eat right.  On your list of things to do – should be:

1.    Plan your meals
2.    Develop a grocery list for those meals
3.    Go to the store and buy those groceries
4.    Start packing and prepping all you can in advance.

Eating right requires planning and a little of bit of effort.  You need to be eating about 5 times a day to keep your blood sugar and energy levels stable and to avoid cravings and hunger.  I generally recommend Breakfast / snack / lunch / snack and then dinner.  Each meal should be around 500 calories and each snack between 100 and 200 calories.  Men may need more calories.

Focus on the quality of your calories!  You want to get the most NUTRITION BANG for your CALORIE BUCK! 
Focus on “clean” eating.  Clean eating is eating food as close to it’s natural state as possible.  For example you have an apple.  The apple is very clean.  Then you have apple sauce, not bad.  Then you have fried apple pie, not clean and too far from the tree!

Lean and Green!  Most meals should consist of a lean protein (like fish, chicken or eggs) and have green vegetables with it.  Think of mixed salad greens with grilled protein on top or grilled protein with steamed asparagus or broccoli on the side.  
Get your fruits and veggies in! Snacks should consist of fruit with some protein like yogurt or nuts.  Other options are veggies with some hummus.  These are great snacks.  Cottage cheese is good with fruit as well.

Starchy carbs – are good for you but limit to one serving per meal and focus on whole grains like brown or black rice, wild rice, quinoa, beans, and sweet potatoes or winter squashes.

Having trouble preparing all your meals?  It is ok to eat out be smart about it and do your research ahead of time.  Many of the options at restaurants that appear healthy can be some of the most calorie dense.  Make sure you know the information and use apps.  My favorite is Restaurant Nutrition – and can be used on iphone or droid.  It lists all the restaurants out there and contains all the nutritional information.  I always check it before I go to the restaurant so I have a plan before I get there.  For example, did you know that the Applebee’s Fried Chicken Salad has 1120 calories?  That is almost a days worth.  IN A SALAD!  The Grilled Chicken Caesar is over 800 calories.

You have to be educated and become a student of nutrition.  You can still enjoy your favorite foods, but in moderation.  I recommend being compliant and eating clean 90% of the time.  That will get you results you want and still have wiggle room.
Interested in learning more?  Contact Ally for more information on her meal planning classes and grocery store tours.

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Weight Loss, Wine, Best Friend, Table, and a Book. How's that?

How has everyone's week been? Mine has been fantastic. I am absolutely head over heels in love with my new home! Work has been busy, but in a good way, I was able to get out of my Direct TV contract and get cable (there is no where to put a satellite dish at my new apartment and Direct TV were being complete assholes about it), my washer and dryer are being installed tomorrow, and things are just great.

It truly feels good to say that. I pray that they stay this way and I don't jinx myself.

As I wrote this post, I realized it is basically the "Friday 5" - you know the awesome link up's where you about 5 different things about your week? Well, I guess you can say I am starting the party early! Be sure and check out my "link up's" page so you can too!

1.) 3 pounds lost last week!

I was off of work Monday, thank God. It was so rainy, cold, and gloomy. I spent the day cleaning, unpacking, and organizing. I went to the doctor to get my B12 injection and I was down 3 pounds! I was very happy to see that. It was a complete surprise. I did not work out Saturday or Sunday because I was moving, and since my grandmother was in town, we ate out both nights as well. However, I did keep my meals healthy and moving is hard, hard exercise, so I suppose it makes sense. I am now down 10.2 pounds in two weeks. I cannot wait to write all about this!

I bought this shirt last winter because it was so cute. I could not pass it up. However, it was way too tight on me, especially around my stomach. But now it fits perfectly and is even loose around my stomach area. Total score!

2) Girl's night

Mine and my best friend Kelly, girls nights on "school nights" are really fun. We hit the gym for our work out's then come back to my place for dinner, wine, and girl talk. However, since I am working hard on my weight loss, I have not been drinking at all. But last night, when Kels came over for our girl's night, I decided to indulge. After all, we were celebrating my new place - it felt appropriate! 

3) New table!

My new dining room table was finally delivered last night as well. It was supposed to come Saturday, but in true "Murphy's Law"... sh** happens! And I have to say, does your best friend put together your new table? Mine does. While she is tipsy. Hilarious, but she totally did it! Go Kels! 

I lucked out on Amazon today and found two chairs that I think will go great with my new table. I bought them slightly used and was able to have both of them for only $43 bucks! The best part - they will be here Friday, hooray for free two day shipping!

4) Healthy but delicious dinner's

I always keep thinking cap on to make delicious dinners. Healthy and clean eating does not have to be boring and tasteless. I have been making a simple meal this week for dinners, but it has been SO delicious! The ingredients: ground turkey cooked in a frying pan via stove top with mushrooms with low sodium taco seasoning over a bed of fresh spinach topped with fat free cheddar cheese and crunchy onions. It is super easy and simple, but so good!

4) "There is more to life than this"

I consider myself to be a part book worm! I love to read. I do not have a Kindle or Nook, I prefer a cold, hard book. I do not know why, I just do. I am a huge fan of Teresa Caputo and her show, so I was excited when he new book was released. I picked a copy up at Target and it is such a good book. I read every night before bed to help get my mind tired and at ease, and this is a great book to do just that. It is an easy read with a lot of information and her background and other stories. It's definitely worth a pickup! 

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A Common Sense Approach to Healthy Aging and Reducing Risk of Alzheimer's

A Common Sense Approach to Lifestyle

So……..with this news, it’s more important than ever to do my best to control my insulin through a clean diet to minimize my risk of developing Type 2 diabetes.  Type 2 diabetes used to be called “Adult Onset” diabetes, because it happened later in life.   However, due to the abundance and over dependence on highly processed foods, children are now developing this disease at an alarmingly high rate.  A diet rich in vegetables, fruits, lean protein and whole grains can help keep your blood sugar stable.  Eating frequently throughout the day is also a good way to keep the blood sugar stable.

Exercise improves our physical and mental health—that is now beyond debate. The physical benefits are obvious; we know that exercise lowers blood pressure, decreases cholesterol, reduces fat, adds muscle and improves cardiovascular function.  But now we know that …..What affects the body affects the brain. What is bad for the body is bad for the brain, and what is good for the body is good for the brain.

“Walking is a man’s best medicine” – Hippocrates, and dancing is never a bad idea!

Exercising, eating healthy foods, refraining from smoking and limiting alcohol consumption reduce the risk for cardiovascular disease and diabetes and also the risk for age-related neurogenative disorders.

Action Plan for Healthy Aging!

Ø  Eat a diet rich in vegetables, fruits, lean protein and whole grains.

Ø  Avoid processed foods and limit sugar intake.

Ø  Eat at least five times a day to keep blood sugar stable.

Ø  Exercise – walk as much as possible.  Park in the back of the parking lot when shopping and use the stairs instead of elevators.

Ø  Mix it and go swimming, garden, bicycle.

Ø  If you are new to exercising, begin by several short walks throughout the day.

Ø  If you don’t have a hobby, get one.

Ø  Play games and have fun with family and friends.

Ø  Get outside and move or take a dancing class.

Ø  Read and always continue to learn.

Ø  Brush your teeth your non dominant hand – and do ther things with the non dominant hand.

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Ally's Fit Tips - Eat Healthy on a Budget!

Ally’s Fit Tips

Healthy Eating on the Cheap

As food prices increase, more people are looking for ways to save money on their food bill but still eat a healthy diet.  While it is true that healthy food can cost more than unhealthy food, you do not have to break the bank in order to feed yourself and your family good nutrition. In fact, with careful planning, you will probably find that you save money by eating healthy.  Prepared and restaurant foods are not only unhealthy, but dollar for dollar it is generally more expensive than cooking from scratch.

Here are some tips to help you eat healthy on a budget.

1.  Eat less meat.  One of the most expensive things in a grocery store, ounce for ounce, is meat.  Unless you find a great sale on meat, you are better off eating meat occasionally rather than daily.  A little meat can go a long way.  For example, instead of putting a whole roast into the oven for one meal, cut it up into four or five smaller portions and freeze them.  The meat can then be used in several meals, rather than just one.  For example, you can use the meat in meals such as vegetable beef soup, stir fry, a casserole, salads and lettuce wraps.

2.  Drink water.   Prepared beverages are not only unhealthy, but they are pricey as well.  You will save a lot of money if you stop purchasing prepared drinks and simply drink water instead.  If you really can’t live without your diet soda or your latte, then make it a once a week treat rather than daily. 

3.  Try generic brands.  Many generic brands of food taste just as good as name brand, but at a fraction of the cost. 

4.  Take your lunch.  You can prepare your lunches at home much more frugally than you can purchase them out.  Invest in a good thermos and cooler, so that you can transport all kinds of food.  Consider preparing extra food at dinner so that there will be leftovers for lunch the next day.

5.  Grow your own food.  If you have a yard or even a patio, you can grow your own vegetables.  Vegetables such as tomatoes, cucumbers, squash and peppers grow just fine in pots. Herbs are easy to grow in pots and great to have on hand as well.  

6.  Shop farmers’ markets.  Local farmers and gardeners often like to sell their extra produce, and you may be able to find great prices on your favorite foods.

7.  Shop online.  You may be able to buy some foods online much more cheaply than you can buy them from your local store.  Check prices and be sure to factor in shipping costs when making your comparison.  I like to purchase organic coconut oil and other products from vitacost.com.  

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Principles for Eating Right for Life!

Principles for Eating Right for Life!

ü  Eat 5 to 6 small meals per day

ü  Eat breakfast everyday, within an hour of rising

ü  Eat a combination of lean protein and complex carbohydrates at each meal

ü  Eat sufficient (two or three servings) healthy fats everyday

ü  Drink two to three liters of water per day

ü  Carry a cooler packed with clean foods everyday

ü  Depend on fresh fruits and veggies for fiber, vitamins and minerals

ü  Learn proper portion sizes

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Foods to Avoid and Portion Guide for YOU!

What to Avoid

ü  Avoid all over-processed foods, particularly white flour and sugar

ü  Avoid chemically changed foods

ü  Avoid foods containing preservatives

ü  Avoid artificial sweeteners (splenda, etc …)

ü  Avoid artificial foods (such as processed cheese slices)

ü  Avoid (or do your best to limit) alcohol intake

ü  Avoid all calorie dense foods containing little or no nutritional value (like cookies, candy, etc)

ü  Avoid super sizing your foods

Portion Guide

There's a portion guide that is always with you, that's easy to use and isn't embarrassing to pull out at restaurants. It's your hand! Simply looking at your hand can help you determine the right amount to eat. For example:

• Your palm = about 3 ounces of cooked meat or fish

• Your fist = about 1 cup of cooked rice or pasta, cut vegetables or fruit

• Your thumb = about 1 tablespoon of peanut butter, or 1 ounce of cheese

• The tip of your thumb = about 1 teaspoon of oil or butter

• Three fingers = about 1 ounce of chocolate

• A handful = about 1 ounce of nuts

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How to Build a Healthy Meal

From the AllyFitness ebook - Thinner Winner!

Each meal should contain a lean protein source (chicken, eggs, lean beef, etc.), a whole grain and some leafy green vegetables or other “water dense” vegetables. One quarter of your plate should be protein, 1/4 starchy-type carbohydrate and the other half should be vegetables and fruit.  Below is a typical day of Clean Eating.

Breakfast: This meal should consist of a healthy protein (nuts, eggs, cottage cheese, etc), fresh produce (berries, citrus fruit, other fruit, tomatoes and spinach) and a whole grain such as a high fiber cereal, oatmeal, or whole grain bread.

Mid Morning Snack: a fruit or vegetable with a protein.  For example, an apple with organic nut butter, a pear with cottage cheese or yogurt, a piece of fruit with a small portion of nuts. 

Lunch: This meal should include a lean protein, along with a nice dose of “slow-release” carbs (fruits, non-starchy vegetables, beans and/or whole grains with a healthy fat. For example, a bowl of leafy greens like romaine lettuce or spinach with chicken on top.  Add vegetables like cucumbers, carrots, etc.  Another option would be a whole grain low carb wrap with hummus, turkey or beans, leafy greens and cucumbers or peppers to add crunch, then top with salsa.  Soup is also a good option.  Make sure it has protein and is not cream based.

Mid Afternoon Snack: this should be a lean protein with vegetables or fruit – like the mid morning snack.   This could include a few slow digesting carbs like triscuits, or pretzel with hummus. Limit the higher carb snacks to once or twice a week. 

Dinner: This should also be a lean protein source, lots of vegetables in a variety of colors, whole grains and healthy fats. Think of grilled or roasted lean meats, big leafy salad with lots of veggies and another vegetable like a baked sweet potato, roasted butternut squash or sautéed veggies.

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