Check out this great IIFYM article : 9 Foods That Are Beneficial for Cognitive Health.
For those of you that are unfamiliar with IIFYM, it stands for If It Fits Your Macros and you can learn more about that healthy lifestyle switch here.
Punctuality, particularly first thing in the morning, has never been my strongest suit. I’m such a motivated person throughout the day, and that fire can stay strong well into the evening hours when I should be winding down; then getting up and running in the morning is hell. I read this fantastic article from Foundr about some important tips for getting better sleep, which makes mornings a bit more bearable. These are tools I’d teach to clients in therapy and they’re proven to help.
The gist is:
They also threw in some #neuroscience and a link for these awesome morning oat recipes! So basically you must check out this fantastic article and get on track to have more productive and stress-free mornings.
This article is just a little more science behind why having a “cheat meal” will help you reach your fitness goals all the same.
So I’ve made it through 21 days of “clean” Paleo-ish Crossfit-eating! Yay! I’ve lost 13 lbs since my weigh-in on day 1. I also measure about 2 inches less around my waist and 2 inches around my buttocks. I feel great and I’m so glad I did it.
I had a few cheat meals and definitely noticed the change in water weight when carbs are cut or added back. Read about why this happens here: Understanding Body Weight and Glycogen Depletion. Although a good portion of initial weight loss is from water stored with glycogen, continuing on a healthy life path will lead to fat loss and muscle gain with time and dedication.
But the bottom line is: if you’re on the fence about making healthy changes, it’s sooo worth it!
It’s been 1 week of my changes to a lifestyle of fitness, so I thought I’d post this motivational message. It’s from a site called Meditations for Women.
“Keep the passion for change alive.”
When you decide to change something in your life you start out with commitment, determination and passion to make it happen. But, as time passes the euphoria that dominated your thoughts has a way of waning.
If you let your passion completely fizzle out, the commitment you made becomes internalized as failure. You feel like you let yourself down. Your self esteem and self confidence sink. Don’t let this happen!
Realize it is up to you and nobody else to stay motivated. Dig deep within your being and keep pushing to reach your goal. It’s up to you to keep the passion fire alive and you can do it.
Right now is the time to go the extra mile. You have come such a long way now is not the time to quit!
©Jane Powell – Meditations for Women
Today’s Affirmation: The passion for change is alive within me.
Today is a day for turning over a new leaf; like so many Americans, I struggle to maintain a heathy weight. While exercise is super-important, nutrition is the key to making an impact and living healthfully, so for the next 21 days I’m going to make some drastic changes to the way I eat. Coupled with intense workouts, I’ll be feeling great inside and out in no time. I’ll be posting plenty of recipes, but I also wanted to share 10 tips for making the necessary lifestyle changes to become fit.
If you’re on the fence about making lifestyle changes, it can be hard to get started but once you do, you’ll pick up momentum. Over time you will adapt to the changes you made and find that the fit life is fantastic! #fitlife
A conversation about butter vs. Smart Balance earlier today sparked a whole bunch of research on my part to find the real truth — which is better? I share a lot of recipes here, so I thought I’d share what I’ve read.
A major tangent that came up while I was digging was finding out the differences in fats. I think I learned all this stuff in school ages ago, but I needed a refresher. Below are two really well-broken-down pages of what the 4 types of fat are (saturated, monounsaturated, polyunsaturated, and trans).
Dietary fats: Know which types to choose – MayoClinic.com (also discusses cholesterol on page 2)
In (very brief) summation, always avoid trans fats! Stay away from anything hydrogenated; hydrogenation is an unnatural process that is used to make liquid fats solid and allow them to last longer. Unsaturated fats are much better for you than saturated, particularly monounsaturated are best, but foods that have any fat have a combination of these types, so reading food labels is critical.
This lead me to the next topic I read about: which oils are healthy? Since butter alternatives are generally processed from oils (e.g. Smart Balance is a blend of Palm Fruit, Soybean, Canola, and Olive Oils ), I looked into which oils to switch to, and which to avoid. http://health.clevelandclinic.org/2012/05/heart-healthy-cooking-oils-101/ — this is an awesome breakdown of cooking oils and their fat percentages (broken into types). Here’s another: http://www.fitsugar.com/Healthiest-Cooking-Oils-28306830
One thing I noticed throughout all of these pages is that they count Canola as a heathy oil, while other sources say that Canola oil is harmful for a host of reasons. Find many of the myths against Canola debunked here: http://goaskalice.columbia.edu/canola-oil-dangerous-or-another-urban-legend.
The bottom line is butter has way more saturated fats than butter substitutes such as Smart Balance, I Can’t Believe It’s Not Butter, or Earth Balance, and the taste is fine by me.
Find other great resources here: