Tag Archives: diet

When should I eat?

WHEN you should eat?  Eating every 2-3 hours while awake will help boost your metabolism and keep it revved throughout the day. You should always try to have your last meal about 2 hours before bedtime.

Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jump start your metabolism, while eating small, healthy meals (rather than the standard three large meals) keeps your energy up. I always drink my healthy superfoods shake for breakfast – have for over 5 years – and it’s been a lifesaver! At night, try avoiding food. Try to eat dinner earlier and fast for 14-16 hours until breakfast the next morning.

Studies suggest that eating only when you’re most active and giving your digestive system a long break each day may help to regulate weight.

Why should I have a healthy diet?

We all know that eating right can help you maintain a healthy weight and avoid certain health problems, but your diet can also have a profound effect on your mood and sense of well being.

Studies have linked eating a typical Western diet—filled with red and processed meats, packaged meals, takeout food, and sugary snacks—with higher rates of depression, stress, bipolar disorder, and anxiety. Eating an unhealthy diet may even play a role in the development of mental health disorders.

Eating more fruits and vegetables, cooking meals at home, and reducing your fat and sugar intake, on the other hand, may help to improve mood and lower your risk for mental health problems. If you have already been diagnosed with a mental health problem, eating well can even help to manage your symptoms and regain control of your Life.

While some specific foods or nutrients have been shown to have a beneficial effect on mood, it’s your overall dietary pattern that is most important. That means switching to a
healthy diet doesn’t have to be an all or nothing proposition.

You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet and make a difference to the way you think and feel.

What’s the secret to weight loss?

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There is NO big secret to losing weight!  It won’t happen overnight.  There are no magic pills.  There are no detoxes that will make you lose weight.

The secret is eating healthy foods, exercising at least 30 minutes a day,  drinking at least 8 glasses of water a day, journaling your foods and being consistent!  That’s it!

Seems like all you hear in the media is how to lose weight fast!  So many different options to chose from, so many different quick schemes.  The truth is while you  may see a few pounds lost within the first couple of days, it is mainly water weight.  And once you stop consuming your “quick weight loss product” you are more likely to gain the weight you lost plus some!

  • Shoot to eat every 2 1/2 – 3 hours
  • Shoot to eat less processed foods & more natural foods
  • Shoot to have complex carbs, lean proteins & healthy fats at each meal.
  • Exercise for at least 30 minutes every day ~ shooting for cardio & strength training exercises
  • Drink at least 8 glasses of water a day
  • Write down every bite of food and every drink EACH and EVERY day!

Consistency

You want to see results; you want to feel like all of your hard work is
paying off and resulting in changes; you want to feel healthy. BUT if
you are not consistent, how do you think you will accomplish this? Do
you think you will lose weight by not exercising? Or by not tracking
your foot intake? Do you think you will lose body fat and gain muscle
tone by not picking up those weights?

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It doesn’t mean you have to “bust it out” every day but you do need to
maintain a consistent level of activity each day. You do need to
maintain your food intake — staying within your calorie range, the
right macronutrients that work for your body.

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You need to find that balance for YOU – if you don’t have that balance
you are not going to be consistent with your healthy lifestyle, your
goals, your dedication. Set small goals so you don’t get overwhelmed.
Take small steps to accomplish your goals!

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If you experience a slip up or suffering from lack of consistency,  seek the help from me or any other support you might have in your life.

You are worth it to do this! You deserve to enjoy the ride & be happy!!

Make it Count

Ready for Summer????

👙 👙 ARE YOU READY TO GET HOT FOR SUMMER? 👙👙


Where will you be in 30 days? Celebrating reaching your fitness goals, or stuck where you are right now? Either way, the month will pass anyway. I’m looking for 10 women who are SERIOUS about achieving their goals and committed to the process.

STOP WAITING FOR NEXT MONTH.
STOP WAITING FOR MORE MONEY.
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STOP WAITING FOR LESS STRESS.

And most importantly, stop waiting for your health to decline before deciding to make a change. Let’s cut through the excuses and GET IT DONE. Be honest with yourself… there will always be reasons NOT to do it. If you’re ready to make a change and commit to getting serious about health and fitness, join me. My group opens up MONDAY MAY 29th. You will receive:

–> 1:1 support in Private Group via My Challenge Tracker App
–> Customized menu plans
–> Daily accountability posts and check-ins
–> Recipes
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Spots will go fast, email me today at debi@evolutionfitnessny.com

Consistency is the Key

Consistency is so important when we are trying to live a healthier lifestyle.  Something will come up ~ kids have school activities, no time to make dinner, work, house, etc.  BUT taking a few moments to plan ahead ensures that you remain consistent WHEN these obstacles come about.

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Can’t we just love ourselves?

body image, personal trainer, fitness

Body shaming ~ what an evil thing.  Everywhere we turn these days we are told to change our appearance.  How many times have you looked at yourself in the mirror and said “Wow you look great”?  Not as many times as looking in the mirror and critiquing our imperfections.  Trust me ~ I’m guilty of this as well!

Body-shaming manifests in many ways: 1) Criticizing your own appearance, through a judgment or comparison to another person. 2) Criticizing another’s appearance in front of them, 3) Criticizing another’s appearance without their knowledge.

No matter how this manifests, it often leads to comparison and shame, and perpetuates the idea that people should be judged mainly for their physical features.

So how can we change this?  How can we start loving ourselves for who are (and how we look) without judging?

Consistency wearing off?

We all have experienced it – we make the resolutions for the New Year, stick with them for a week, a month, maybe even 3 months.  But then it just happens, we slowly back off from them until we are not making any progress towards achieving them.  Try these tips for making resolutions stick:

  • Keep it simple. Big resolutions can become discouraging. Try making them more manageable by breaking them into
    small daily or weekly goals.
  • Keep your mood in check. If you only focus on the negative it will get you
    down. Spin your goals in a positive way by stating the good habits
    you want to start.
  • Make it actionable. Vague resolutions are hard to accomplish ~ put some power behind your intention by designing it to be doable.
  • Journal it. Writing down your progress will keep you accountable.

6 Ways to make 2017 a Healthy Year

Are you looking to make 2017 a healthier year for you?  For your family?  Here are 6 ways to make those changes:

  1. Make healthy food choices. Grab a health snack on the go. Eat more fruits and vegetables.
  2. Be active. Take the stairs instead of the elevator. Park farther away and walk.
  3. Protect yourself.  Put a helmet, sunscreen or bug spray.  And make sure you wash your hands for at least 20 seconds.
  4. Manage stress. Don’t overschedule or overcommit.  Take short breaks throughout the day.
  5. Make an appointment for a check-up, vaccination, or screening.
  6. Quit smoking.

12 Healthy Habits

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Received this email recently & found it very fitting — it is from Marc & Angel (www.marcandangel.com/)!!!

You should never be too busy to smile!!!!

1.  Smile at perfect strangers.

Don’t wait for people to smile ~ smile at them first.  Talk to someone you don’t know: straight from
your heart; give them a compliment.

2.  Pretend today is going to be a great.

Do so, and it will be.  A great attitude always leads to great experiences.

3.  Reflect on what’s good.

Appreciate all the good things in your life, no matter how small.
You already have some amazing things in your life, whether you realize
it or not. Take time every day, throughout the day, to thank life for all that it has given you, to
thank others for what they give you, to be grateful.

4.  Use personal strengths to get things done.

Everyone possesses unique personal strengths.  We all have different
talents and skill sets.  The state of completion always creates a sense of achievement.  If this achievement is based exclusively on your personal ability to get the job done, the psychological rewards are priceless.

5.  Use your imagination.

How is it that we are born knowing how to enjoy life, and yet after learning all of the wonderful things we adults learn, we somehow forget how to have fun?  It’s almost like we get dumber in this regard as we get older. The solution?  Counteract the aging process with the full power of
your imagination.  You don’t have to pretend bananas are rocket ships – although that would be fun – but try to imagine something that makes you smile at least once a day.

6.  Create something.

Creation is a process like none other.  Putting to use your innovative faculties and constructing something with your own two hands will leave you with an indescribable sense of wholeness.   There really is no substitute for it.  The only caveat is that it must be related to something you actually care about.  If you are creating financial plans for clients all day and you hate it, then that’s not going to work.  But if you can find something you love, and create something related to it, it will make all the difference in your life.

If you haven’t created something in a while just for the sake of creating, try it.  You will not be disappointed.

7.  Help someone else for a couple minutes.

In life, you get what you put in.  When you make a positive impact in someone else’s life, you also make a positive impact in your own life.  The more you help others, the more they will want to help you.

8.  Share your lunch break with a close friend.

Get out of the office, away from your work and spend 30 to 40 minutes eating and socializing with someone you care about.

9.  Get rid of one thing a day.

We have so much clutter surrounding us at any given moment and we’ve become so accustomed to it that we no longer notice how it affects us.  If you start cleaning up some of that external clutter, a lot of internal clutter will disappear as well.

Choose one needless item each and every day and get rid of it.  It’s that simple.  It might be difficult at first, so expect some resistance.  But after some time you will begin to learn to let go of your clutter tendencies.

10.  Meditate.

Meditation is the art of focusing 100% of your attention in one area.  The practice comes with a myriad of well-publicized health benefits including increased concentration, decreased anxiety, and a general feeling of happiness.

On a general level, meditation helps you slow down, accept the moment you are in and achieve a higher sense of presence.  If you use meditation as a form of relaxation, it really doesn’t take long for you to start feeling the positive effects.

11.  Avoid negativity and negative people.

Don’t belittle yourself and don’t put up with people who try to belittle you.  You are as capable as you believe you are.  There will always be obstacles, but if you think positive thoughts and seek solutions, you can accomplish what others say is impossible.

12.  Enjoy the moment.

This moment is your life.  Enjoy it.

Whatever you’re doing, regardless of the circumstances, pay attention and appreciate it.  Reading, writing, talking with a co-worker, taking a shower, walking up stairs, eating, washing dishes, sweeping, etc.  These small moments make up a huge portion of your life.  They can be
enjoyed if you open your eyes and ears, and pay attention to what you’re doing.  Happiness is found with steady awareness.