Dutch researchers recently found that big bites and fast chewing can lead to overeating. In the study, people who chewed large bites of food for 3 seconds consumed 52 percent more food before feeling full than those who chewed small bites for 9 seconds. The reason: Tasting food for a longer period of time (no matter how much of it you bite off) signals your brain to make you feel full sooner, say the scientists.
(I read this in Men's Health magazine)
Sunday
Wednesday
Don't Lose Your Muscle
Muscle takes more calories to maintain and it keeps your metabolism burning calories at a greater speed. So hang onto it. Lift weights at least 3 times a week. This will keep your posture tall, bones strong and your body firm. How can you beat that!
MOJO
It is easy to lose your healthy momentum this time of year. Other things slowly creep in place and before long you don't remember the last time you showed up to your training class or even put something green (other than m&m's) into your mouth. Winter wonderland begins snow balling your workout routune.
We live in the perfectionist world where "all or nothing" thinking is the "norm". Missing a workout can feel like a major setback, and for some this makes it even harder to get the routine up and running again.
Here are a few things to keep you thinking during the holiday season.Workouts do not need to be hour plus long sessions. Keeping them short and sweet has big gains if it keeps you on track. Keep your exercise shoes & extra clothes in your car. Stash an energy bar and extra water bottle. And remember on the days you absolutely can not get a workout, dont sweat it. Keep your diet healthy and drink water. Healthy choices pay off big returns. Remember it's what you do most of the time that makes the difference!
We live in the perfectionist world where "all or nothing" thinking is the "norm". Missing a workout can feel like a major setback, and for some this makes it even harder to get the routine up and running again.
Here are a few things to keep you thinking during the holiday season.Workouts do not need to be hour plus long sessions. Keeping them short and sweet has big gains if it keeps you on track. Keep your exercise shoes & extra clothes in your car. Stash an energy bar and extra water bottle. And remember on the days you absolutely can not get a workout, dont sweat it. Keep your diet healthy and drink water. Healthy choices pay off big returns. Remember it's what you do most of the time that makes the difference!
Saturday
Say GOODBYE to the jiggles
1. Log off Facebook
2. Learn to say No to things you do not have time for. And don't sacrifice your workout time
3. Plan your day. Be prepared and focused. What you are eating, drinking and when you will exercise.
4. Try not to do too many things at once this usually ends in getting nothing done
5. Stop wasting potential workout time being a neat freak. Some things can wait
6. Put it on your calendar. Block time
7. For the little things you do such as web surfing, email, cleaning something. Set a timer and stop when the bell rings
8. Deal with your mail right away. Don't start piles.
9. It could take 20 texts to deal with something that could take 40 seconds on the phone
10. Get up 15 minutes earlier
2. Learn to say No to things you do not have time for. And don't sacrifice your workout time
3. Plan your day. Be prepared and focused. What you are eating, drinking and when you will exercise.
4. Try not to do too many things at once this usually ends in getting nothing done
5. Stop wasting potential workout time being a neat freak. Some things can wait
6. Put it on your calendar. Block time
7. For the little things you do such as web surfing, email, cleaning something. Set a timer and stop when the bell rings
8. Deal with your mail right away. Don't start piles.
9. It could take 20 texts to deal with something that could take 40 seconds on the phone
10. Get up 15 minutes earlier
Wednesday
Waist Trimming Tips
1. Eat early and don't skip breakfast!
2. Sip smart. Don't drink your calories.
3. If it grows out of the ground, it's good! Fruits and veggies.
If you want a slim waist. It is possible. You just need to pay attention. And realize most of the foods you put in your mouth you don't actually need.
2. Sip smart. Don't drink your calories.
3. If it grows out of the ground, it's good! Fruits and veggies.
If you want a slim waist. It is possible. You just need to pay attention. And realize most of the foods you put in your mouth you don't actually need.
Monday
Trim and Satisfied
Breakfast
Oatmeal (1 packet made with skim milk) add pecans, blueberries and raspberries
Snack
Banana with 2tsp peanut butter
Lunch
Small pita, turkey, spinach, tomato slices, sprouts, Dijon mustard
Snack
Skim latte (6oz skim milk, 6oz coffee) with cinnamon. 1/2 oz 70% dark chocolate
Dinner
Grilled chicken breast, 1/2 cup whole wheat penne pasta, spinach, tomato sauce, 1 1/2 grated Parmesan cheese
Snack
1/2 cup Edy's vanilla ice cream
Oatmeal (1 packet made with skim milk) add pecans, blueberries and raspberries
Snack
Banana with 2tsp peanut butter
Lunch
Small pita, turkey, spinach, tomato slices, sprouts, Dijon mustard
Snack
Skim latte (6oz skim milk, 6oz coffee) with cinnamon. 1/2 oz 70% dark chocolate
Dinner
Grilled chicken breast, 1/2 cup whole wheat penne pasta, spinach, tomato sauce, 1 1/2 grated Parmesan cheese
Snack
1/2 cup Edy's vanilla ice cream
Saturday
Smells
Those yummy smelling lotions, sprays and candles can encourage your sweet tooth, says a study in Food Quality and Preference. Women who used chocolate scented body lotion ate more chocolate chip cookies than women who used unsecured. Further research is needed. However, if you want to play it safe, try trading sugary scents for fruity or floral.
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