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EAT YOUR WAY TO A LEANER NEW YOU!

leaner_you

Here we go again! It’s the start of a New Year and we are scrambling to take off the extra 5 or 10 lbs we have accumulated over the overindulgent holiday season. Now I know most of us have an instinct to stop eating and totally cut calories by skipping meals or eating barely a thing at all. Let us save you some headache and frustration and stop you right there. Here’s a little secret for ya, and this one’s for free! You have to EAT to lose and you have to EAT to keep those energy levels soaring so you have the stamina to exercise after your long work day.  We call it a Lifestyle and if you follow these 3 simple steps, you’ll be on your way to shedding those pounds and feeling more energized than ever before!

The key to EATING To LOSE can be broken down into 3 small tips:

 1) Portion control - Keeping your portions in line with what your body type requires for proper function is key. Not sure where to get started when trying to figure out proper portions for your body type? We love the resource WebMD provides that gives you not only the ounces you should be consuming for each food type, but also provides you with a visual description.  For example, a single meal serving of grilled chicken should be about 3oz or about the size of a deck of cards. Click here to see more helpful examples for proper portion sizes of your favorite foods. 

Now, if you are completely new to the concept of “portion control” you can also reference an online meal diary and daily calorie tracking systems. We love My Plate created by the Livestrong Foundation. It’s a great calorie tracker that will give you daily reminders to track your meals and has an enormous database with most of your favorite meals and restaurants.

Finally, if you are starting from square one in the whole education process of proper nutrition and portion control, or just feel completely overwhelmed, get help from an expert! Our go to experts in this department are the extremely knowledgeable staff at healthy meal company My Fit Foods. My Fit Foods is a healthy meal concept that not only cooks fresh healthy already portion controlled meals daily, but they also provide a FREE in store educational one-on-one consultation to help you shed some light on the “why’s” of portion control and proper food pairings.  My Fit Foods currently has over 50 locations around the country and they are growing fast, so chances are they have a location near you! My Fit Foods is a great option for those of you pressed for time and the meals are priced right so they won't break the bank.

 2) Timing of Meals – Knowing when to fuel your body and when not to throughout the day is key in weight loss and energy consistency throughout the day. So before you reach for that 3pm cup of coffee or chemically packed energy drink concoction, ask yourself when was the last time I ate? We are talking about real food not some candy bar out of the vending machine.

Think of your body like a fire. If you don’t fuel that fire, the flame is going to die. So, here are some key things to remember throughout the day.

  • Eat about every 2 to 3 hours throughout the day to keep your metabolism functioning as well as your energy levels revving. Try this out, Breakfast, small snack, lunch, small snack, dinner (try to eat your last meal before 7pm at night). Also keep in mind that you should be eating portion controlled, healthy meals. We’ll get  more into the types of foods below.
  • Eat breakfast within one hour of waking up in the morning. You’ve been fasting all night long and break-fast actually means “breaking the fast”…so breakfast is a must people.

 

3) Food Selection & Combination - Combining the right types of foods to fuel that body throughout the day is key! We are talking about eating real foods. You should be combing lean proteins such as chicken, fish, turkey breast, lean cuts of beef. Healthy fats from nuts, avocado, healthy oils like macadamia nut oil. Low Glycemic carbohydrates. These are carbs that wont spike your bloodsugar such as quinoa, parboiled brown rice, brown rice pastas, sweet potatoes, or healthy veggies.  Skip the processed boxed foods and starchy snack foods. A great rule of thumb when doing your grocery shopping…skip around the middle aisles. Only shop the perimeter of the store which is where all the real food resides. For more healthy tips on food combinations This email address is being protected from spambots. You need JavaScript enabled to view it.. We have a wealth of resources at our fingertips we love to share!


Time to start EATING and start LOSING this year! You know you’re hungry so start listening to your body and stop denying the fuel that your body is craving…REAL FOOD!

Cheers to Happy, Healthy, New You in the New Year!

@LifeSushi

girl_with_drink

Bottoms Up!

Let’s drink till we are nice and Healthy! Well, it sounded fun in our head anyway.

For most of us, the hardest part of maintaining a healthy lifestyle can be more in what we drink than what we eat! We are so focused on tips that help us eat healthy and forget to acknowledge all the health benefits of consuming the right liquids.

Here are some of our favorite healthy concoctions that can help you not only add a pep in your step but also leave you absolutely “glowing!”

H2O – yes Water! Most of us do not get enough of it, and no, iced tea does not count. So just how much of the wet stuff should be downing daily? We’ve all heard of the “8 on 8 rule” …drink 8, 8oz glasses of H2O a day. Well, while this is an easy and good rule of thumb to remember, you also must take into account your level of activity each day and perhaps climate. For example, if you are a daily “sweat breaker” you should be consuming closer to 10-12 (8-10oz) glasses per day!

We like to consume about 80oz. a day to do the trick.

If you want to take it a step further, read up on PH and how the PH of your water can boost your health and neutralize the acidity in your body from other toxins we consume.  We love this video from Meg McCall, My Fit Foods Nutritionist.

 

Green Tea Power!

For those of us who just cant seem get our day going without a cup of good old coffee, Green Tea might be a great alternative for you.

The jury is still out on the debate. “Is coffee good or bad for you?”

Here’s my rule of thumb, when I stop feeling the effects from my daily Venti coffee from Starbucks, I make the switch to green tea for a bit. Its always good to give your body a break from any stimulants.

So, Why Green Tea?

  • Packed with Antioxidants
  • Disease Prevention – (Studies have show benefits with Cancer & Heart Disease prevention)
  • Weight Loss power
  • A little jolt - caffeine is still there in green tea so if you need that little jolt you can still get it.

 

Recipes, we’ve got em!

Now, I think we have all read up enough on all those horrible “smoothie” drinks that are packed with more sugar than anything healthy.

Here are a few healthy protein and juice blends you can start working into your diet to see some added benefits to your physique and natural glow!

Meg McCall of My Fit Foods, is a wealth of info on ways you can stay healthy and fit with simple little tricks you can make at home. She writes a regular series of healthy tips called “The Tip of the Week” for My Fit Foods, a healthy pre-portioned meal company we love.

Meg shared a great recipe for a Whey Protein Smoothie that we’ve tried and tested and can report its fantastic tasting and is packed with health benefits you’ll love.

 

Meg McCall’s My Fit Foods – Protein Smoothie

 

First, let us explain Whey Protein and why its so great!

Whey Protein:

  • Supports Healthy Muscle Mass (something we can all use more of).
  • Easy to digest & great for muscle recovery after a workout session
  • Supports production of Antioxidants in your body we need for repairing and liver detox
  • Supports Healthy Weight Loss – balance blood sugar levels & encourages muscle mass support. Keeps that metabolism reving through the day!

 


On to the good stuff:

Meg's Whey Protein Small Smoothie:

1 scoop My Fit Foods Whey Powder
1/2 cup frozen berries (any kind)
1 tsp Extra Virgin Coconut Oil
1 TB psyllium husk (unsweetened, unflavored)
1 cup unsweetened vanilla Almond Milk
1/2 teaspoon cinnamon
add ice or water to improve consistency
add one stevia packet for more sweetness

Calories: 235
Fat: 9
Carbs: 16
Fiber: 7
Protein: 26

 

Green is Glowing!

Another nutritionist we love is Kimberly Snyder. Kimberly Snyder is the author of a book called the Beauty Detox Diet and it’s a great read! She really tries to focus on the notion of eating from the inside out. Its true ladies, what you put into your body usually shows up on the outside. "You are what you eat!"

Try Kim Snyder’s Green Glowing Smoothie Recipe. I’ve done this for a stretch of 30 days before. Drink once a day for 30 days and see how "glowing" you can be! Remember, "you are what you eat." We also like to follow her on Twitter for extra tips she adds daily.

 

 

Kimberly Snyder’s Green Glowing Smoothie Recipe:

 

Ingrediants (64 ounces/ 2-4 servings)

  • 1/2 - 2 cups very cold, filtered water
  • 6 cups spinach, chopped
  • 15 cups organic romaine lettuce, chopped
  • 22 stalks of organic celery
  • 31 organic apples, cored and chopped
  • 41 organic pears, cored and chopped
  • 61-2 Tbs. fresh organic lemon juice

Optional Ingrediants:

  • Ice Cubes (the extra coldness can help with the taste)
  • 1/2 cup of organic cilantro
  • 1/2 cup of organic parsley

 

Directions: Add water, spinach and chopped romaine to the blender. Starting the blender on a low speed: mix until smooth. Gradually move to higher speeds and add the herbs, celery, pear, and apple. Add the banana and lemon juice last.

Kimberly does note, "You cant just drink the GCS and expect maximum results. Be sure to read the Beauty Detox Solution to learn the entire program. It includes the crucial information to understand how to eat for beauty, as well as recipes, meal plans and much more."

 

So drink up! There are tons of ways you can boost your health by just saying “bottoms up!”

If you have any great recipes or healthy tips you’d like to share with the LifeSushi community, This email address is being protected from spambots. You need JavaScript enabled to view it. and we’ll “pay it forward.” We love to share what we learn from you & we’re all in this together!

Cheers!

 

 

Sources:

 www.kimberlysnyder.net

www.myfitfoods.com

http://www.webmd.com/food-recipes/features/health-benefits-of-green-tea?page=3

 

bikini_girl-summer

Aaaahhh…its officially that time of the year again, the oh so dreaded “swim suit season” is on the horizon!

We are 21 Days from the Memorial Day Holiday, which for many marks the start of all things summer! Never fear, we are going to get you ready!

We could all use a little motivation to get up and at em and back at in the gym! So, we are going to start the flow of positive motivation coming your way daily for the next 21 Days!

First, things first….if you are stuck in a rut, in regards to your fitness routine, here are a few things that you can arm yourself with today to help get your mind back in the LIVING FIT mode!

 

1) NEW KICKS! – for some reason, buying new running shoes always gets us motivated to hit the gym! We are loving the new NIKE FREE series. For about $100 a pair, they won't break the bank and they come in so many great color combos. Also, LIKE the Nike Women fan page on Facebook. Its packed with motivational tips and tricks that we can't get enough of. Thank you Nike for "getting it." 

 

2) VISUAL STIMULATION – We hate to do it, because we believe beauty starts from the inside out, but lets face it….this will get your ass movin!

Picture_12

 

Another GET UP AND GET MOVIN daily read to help you out we love, Reasons To Be Fit! They do a fantastic job of getting to the point and getting inside your head to kick your inner cheerleader into high performance gear!

 

3) KEEP YOUR HEAD RINGIN! – One of the most motivating factors for us in the gym is what’s loaded on the Ipod. Create a new workout playlist and change it up. Need some suggestions? Ask as you shall receive! You can even purchase and download the tracks right here too! Thank you technology!

 

 

 

 

4) YOU ARE WHAT YOU EAT! – Probably the most effective thing you can do in regards to achieving a “leaner” you is putting the nutrition card into play. Did you know that 80% of your results are going to come from your diet and not what you are doing in the gym? So before you kill yourself with that 1 hour cardio blast, try this instead. Fuel your body with the right healthy foods throughout the day and that’s one less hour you’ll have to spend on the elliptical. Here’s a good rule of thumb when hitting the grocery store. Shop only on the outside aisles, stay away from the middle of the store (the home of all things processed). Fresh fruits and veggis, along with lean proteins and healthy fats (like avocadoes) are what you need!

Now, a healthy diet combined with a good 30-45 minutes of heart pumping activity a day is going to be a recipe for a healthy body inside and out. (We’ll dive more into the nutrition side later this week). Remember, not all calories are created equal…so just because you think you are reducing your caloric intake daily, its more about where those calories are coming from vs. how many you are consuming. That was a hint to put the overly processed bagel and cream cheese down ladies.

 

5) START AT HOME!  Are you short on time or maybe funds to actually get you to a gym or to a that hot new yoga class? Never fear….there are lots of great toning moves you can do to get ya started. Here’s a fun graphic we found on Pinterest. You can even print out and tape to the fridge. Do these at home…all ya need is a little motivation and a jump rope and you are on your way!

fitness_at_home

 


We hope at the very least we have pushed you to get off the couch and put that pop tart down! Stay tuned for your next GET IT TIGHT. GET IT RIGHT bikini bod tip tomorrow!

GET IT!

Catherine

This email address is being protected from spambots. You need JavaScript enabled to view it. 

 

You have to stay in shape. My grandmother, she started walking five miles a day when she was 60. She's 97 today and we don't know where the hell she is.” ~Ellen Degeneres

80s_workout

Ok, we all know what happens right about this time of the year. During the first few weeks leading into summer, we kill ourselves at the gym or starve ourselves with the latest/greatest fad diet, cleanse, or fast all along the way saying, “This is the summer where I get my groove back. I’m going to look and feel 21 again!” Then, reality set in. The Memorial Day holiday has come and gone. We lose our enthusiasm. We proceed to overindulge, get burned out from all the “2 a days” at the gym, and we can’t stand to look at any more of those juice concoctions promising a slimmer trimmer you.

Remember, being healthy is a slow and steady lifestyle, we practice everyday. Being FIT from the inside out is not a 3 week out of the year college cram session.

So, lets get REAL with a few REAL life tips that you can start incorporating into your everyday life. Here’s tip #1…there is NO easy way to looking and feeling great. What there IS are some small easy things you can adjust to your daily lifestyle to start putting your body back into the state it was meant to be….HEALTHY!

Remember…the ultimate goal we are striving for here at LifeSushi is for you to live a healthy, happy life & believe us or not, its all connected.

Healthy body+Healthy Mind = Healthy Life..its all connected!

Here are 10 things you can start doing TODAY!!! No excuses needed…

 1) Sweat at least 20 minutes a day! There are 1,440 minutes in a day, you can spare 20! Walk, Jog, Run, Dance…we don’t care just get movin!

 2) Kick the Can! The soft drink can that is. Ever wonder what happens to your body when you drink a soft drink? Yes, we are speaking about DIET drinks too! Here’s a nice little info graphic to break it down. CLICK HERE! Are you ready to stop the soft drink crazy train?

 3) Eat! Yes, that’s right EAT. Starving yourself is not going to do anything for your waistline. In fact, the temporary effects you might see from those juice fasts or starvation diets, will eventually come back to bite you in the butt. Literally! Your body is like a engine, if you don’t fuel that engine every 2 to 3 hours with healthy “clean” foods, it’s going to slow down on you. Keep that metabolism revving with healthy fuel. Combine your meals and snacks with healthy carbohydrates, lean proteins, and healhty fats. Stay away from processed foods. If you can't pronounce an ingrediant in the food you are about to consume it is most likely processed. 

4) “Oh, Portion Control!” No it’s not the new lyric to that Prince song. You know the one..you are singing it right now in fact. Ok stop, we’re serious here.  Now, it’s important as we stated above to EAT, but its just as important to watch your portion size. Start by challenging yourself to trim off 100 calories a day from your current intake. That will magically add up to about 10lbs off in a year. Wow, look at you, just by ditching that daily soda you can shed 10lbs! Well done! Not sure about your portions? Check out the portion plate. It is a plate that has the size of the portions already laid out on the plate, and you just fill it in with the healthy foods. Use it a few times and then you’ll be doing it blind! CLICK HERE!

5) Most importantly, EAT BREAKFAST! Eating a healthy balanced breakfast consisting of lean proteins, like Omega3 rich eggs and low glycemic carbohydrates, like a single serving of Steel Cut Oatmeal w antioxidant rich blueberries can really send you off soaring! Eating breakfast improves brain function and increases metabolism. Studies show that those who eat breakfast vs. non breakfast eaters tend to be leaner and have lower body fat %.

 6) Drink your H20! Want healthy glowing skin? Drink water! Want to feel more energized throughout the day? Drink Water! Want to rid your body of excess fat? Drink Water! You get the picture…drink your H2O people. Before you even ask, no, iced tea does not count as water.

 7) LAUGH! It burns calories, releases the “happy hormone” serotonin, reduces stress, and its just good for the mind! Laughing Yoga anyone? Yes its for real. If that doesn’t do it for you, check out our DAILY LOL section. We scour the web for all things funny so you don’t have to.

 8) Sleep! Get at least 7-8 hours of sleep a night!  Sleep is imperative for just about every healthy function of the body. Sleep improves memory, reduces stress, also helps us to maintain a healthy weight balance. I know, you might be saying “well, that’s fabulous but I can’t sleep” Here are few things you might try. Cut out caffeine for a week. Cut out Sugary drinks.(refer to #2, no soft drinks or artificial sweeteners).

 9) Vitamin D. Get it! Since most of us live most of our time in an indoor sunless environment, we are seriously lacking an important Vitamin the sun helps us produce. Vitamin D! Vitamin D aids in fighting cancer and heart disease. You only need about 10 minutes outdoors a day, so if you can spare a 10 minute break to get outside in the rays, then by all means do it. If you can't then you might look into supplementing with a Vitamin D supplement. 1,000 IU is recommended daily by most nutritionist, but always consult your physician for a recommendation before supplementing.

 10) Let’s Get It On. (note: if you are in a healthy, committed, adult relationship, keep reading..) …S-E-X is what we’re talking about! The benefits: Sex relieves stress by lowering your blood pressure, boosts immunity (releases a antibody called  IgA), sex burns calories (30 minutes burns about 85 calories!), and for those of you who are struggling with sleep problems…drum roll please...sex helps you sleep better by releasing oxytocin during orgasm. Remember, this is all in good health! "Safety first ladies!” Be educated, be safe, and be empowered when it comes to your sexual health!

So, there ya go! A few tips that you can REALLY use. Remember, there are no shortcuts to looking and feeling fabulous, but there are some easy small changes you can make in your lifestyle TODAY that will translate in a better you TOMORROW!


GET IT RIGHT. GET IT TIGHT.

P.S. Do you have some tips for looking and feeling fabulous? We want to hear from you! Comment below and let us know what your favorite feel good tip is that the LifeSushi community can start using today!

 


feel_good-positive_thinkingKeep On Truckin

As you know, motivation is the key to our success!

So, today, we focus on some easy things that we can do to help keep you motivated and on track!

1) Set Reachable Goals. Whether your goal is to increase energy, get your cholesterol levels down, tone that muscle, lose weight, or even gain weight, you must set goals that are attainable. Working with a professional can always help to really set some attainable goals from the get go. Having a plan in place is key to track success.

2) Add new music in the mix!! Its true, Music can heal the soul and revive the mind.....so crank up the tunes to carry you through those days where you just are not feeling the motivation. Music can stimulate the mind and inspire you to get right back on track. Here are some great links to check out for some new tunes you can add to your day:

Moment of Zen – Find some great playlists to rev up your next workout right here on LifeSushi.com under the Moment of Zen Section! Click here and get ya some! 

Itunes - Workout Playlists - www.itunes.com

Itunes carries a huge collection of Workout and Essential Playlists for download that are sure to rev you up.

Run Hundred

Selects songs based on the pace of your workout!

http://www.runhundred.com


3) Use positive self talk daily! Using positive self-talk upon rising each morning can help to get the day off to an enthusiastic start. Positive affirmations are excellent mental exercises. Buy a book of motivational quotes...the self help section at Barnes and Nobles is full of them. Log on daily to a website that has daily motivational messages. One site I love is by Ralph Marston called the Daily Motivator at www.greatday.com .

Here is the Daily Motivator featured, on Ralph Marston's site and it is right on target.

Add a little joy

"Whatever you're doing, add a little joy to it. After all, you're much more effective when you're enjoying the moment you're in.  It takes only the slightest effort to put a gentle smile on your face. And when you do, you instantly change your perspective to a more empowered one. You don't have to wait or beg or hope for joy to come to you. Simply allow joy to flow from you.  Remember that you're in full control of your own attitude. So choose an attitude that supports you and affirms the positive value of the moment you're in.  Whatever else the moment may contain, add a little joy to it. Choose to feel what feels best to you.  Add a little joy to each day. And add a lot of beauty to the world." ~ Ralph Marston

4) Get a friend or partner to help keep you on track! We are all human and there are definitely days (especially those cold wintery ones), where we just are not motivated to head to the gym or stay on track with our healthy eating. Finding a friend or family member that can help in your times of "un-motivation" is always a great idea!


5)   Try to exercise during the times that you have the most energy throughout the day. If you are not a morning person, don't push yourself to work out in the early morning. Again, if you are unhappy or unmotivated you are setting yourself up to fail here.

6)   Reward yourself for hitting your goals. Its ok to reward yourself..this in itself empowers and motivates us to keep on truckin! So eat that cheat meal once a week! It adds a reward to your weekly program and keeps a smile on your face!

7)   Gratitude. One of the most rewarding and powerful motivational exercises we can do daily is perhaps the simplest of them all. Give thanks for all that we have each day. Gratitude is a very powerful thing and it always helps promote well being!

On that note, "Thank you" for all YOU do to inspire and motivate us each day! We love our jobs at LifeSushi and the joy you bring to our lives by making small healthy changes in your lifestyle keeps us motivated to improve in everything we do. It's a pure joy to serve you!

So, if you have some fun ways that help to keep you motivated, we would love to hear from you so we can share them with the rest of the LifeSushi community!

Make it a great day!

Catherine


I will persist until I succeed. Always will I take another step. If that is of no avail I will take another, and yet another. In truth, one step at a time is not too difficult... I know that small attempts, repeated, will complete any undertaking. ~ Og Mandino

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