We’d like to imagine that we view the world through an objective lens and can trust what we see. But researchers have found that, in fact, the way we feel tends to filter the way we interpret the world—which may be “rose-colored glasses” or a “half-empty glass” or based on other feelings of fear, surprise, or hunger. Psychologists call this “affect heuristic” and it’s a way our brains filter information to make decisions quickly, but can often overlook much that is right in front of our eyes. And for more hidden body messages, see What Happens to Your Body on an Airplane.
Check them out and let me know what was most surprising to you!
Those of you that know me are well aware that I’m NOT a morning person. I try so hard to change my routine, and I’m still stuck in my night-owl rut. I found this great article from Eat This, Not That: 30 Morning Rituals Nutritionists Do Every Day to Stay Slim. Tip #15 is Get Your Sweat On, and I so wish I can be a morning person enough to do my workouts before work instead of after! Maybe I’ll get there some day. For Tip #16, Refuel Post-Workout, you can use my Crock Pot Protein Oatmeal recipe. And as far as Tip #19, Practice Gratitude, I generally do that one before bed, after I’d laid down and have been reflecting on the day. I think starting the day with that practice would be a great head-start too! Hopefully these tips and all the ones listed in the article can make a positive impact on your daily routine.
One of my favorite sites, Eat This, Not That, sends me regular emails with great nutrition and weight-loss secrets. They have some awesome lists and are very informative, but this one article is a really new concept to me: you can get SPF benefits from food! The idea never crossed my mind before. And not only do you get sun-protection benefits from foods, but some of my most favorite foods in particular, like wine, bell peppers, almonds, and even dark chocolate! No wonder I never burn–I’m making up for my lack of external sunblock by eating it. Ha! Seriously though, as I’ve been getting way more serious about skin-care, it’s so important to protect your biggest organ from harmful sun rays, regardless of the weather. Now you can do it from the inside out. 🙂
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!
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.
The Starting Point weighing yourself has always been the standard, but taking other measurements is important too. Not seeing the scale budge can be disheartening, but using a tape measure to see how many inches you’ve lost is another indicator of progress. Take a picture of yourself in a bathing suit on day 1 and you’ll have before-and-after pics to see how well you’re doing. Set solid goals and write them down. I like to use pairs of pants as benchmarks, trying them on periodically until they fit comfortably.
Arm Yourself with Knowledge there are many conflicting theories out there (no-carb diets vs. the food pyramid, for example) and it’s important to approach health and fitness from an educated standpoint. Talk to personal trainers and nutritionists (insurance may cover the costs of visits), read credible sources, and figure out a plan to save time and maximize your benefits. (Personally, I will be eating a modified version of the Paleo diet that my Crossfit gym planned for me–it’s an interesting concept that you can read about here.)
Find Your Sweet Spot hate running? Try a kickboxing class instead. Working out doesn’t have to be a drag. There are so many ways to get your cardio in, and many gyms offer fun classes like Zumba or dance (look here too). Read a book on an exercise bike or listen to music while you jog. Don’t forget about strength training either. Many classes incorporate strength training aspects, plus there are a variety of machines and variations so see what works for you.
Have Healthy Fun working out in the gym is a good way to structure your routine, but theres’s so many great outdoor activities to get yourself moving that won’t even feel like exercise at all. I like taking long walks, kayaking, hiking, biking, rock climbing, tennis, and swimming, just to name a few. It’s always great to try something new.
The Buddy System Works exercising with a friend not only makes it more fun, but you can challenge one another and push yourself more than you might have alone.
Use Social Media letting your friends know you’re making healthy lifestyle changes is a great way to get support. It’s also a way to hold yourself accountable, and you’re less likely to get swayed into unhealthy activities if people know you’re giving them up. Check-in when you go to the gym, tweet links to healthy recipes you find, and follow fitness pages on Instagram. Plus you may even inspire someone else.
Remove Temptations get rid of as many junk foods and unhealthy snacks as you can from your house (and office, if possible). It’s easy for your will power to go out the window with those cookies calling your name, but you’re much less likely to go out to the store to get them when a craving strikes. Try to get support from the people you live and work with and ask them to stop buying chips (or cookies or whatever your weakness is).
Cook in Advance have healthy snacks and meals ready-to-go so that when you do get hungry, a good choice is right at your finger tips. I like to make a large pot of turkey chili or soup for my go-to snacks and just pop them into the microwave when I want a snack or need something quick.
Log It All using a food journal is a great way to increase awareness of your eating habits. The best way is to track your foods and activity with an app; I use LoseIt! but I’ve also used Fooducate in the past. You can find more info on those and 62 other great fitness apps here.
Plan a Reward despite all the benefits you’ll find in how you look and feel in a fitter lifestyle, it’s nice to give yourself a gift every once in a while. Set milestones along your path to your goal and do something extra for yourself when you reach them. Pamper yourself with a massage or pedicure, or get a new pair of jeans now that your old ones are too big. I’m going to get myself to a new pair of running shoes if I keep on track for 3 whole weeks. You can treat yourself with forbidden foods too–but only in moderation. Cheat meals are actually very beneficial, you can read more about them here.
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