Chris and I talk with “The List” about small changes that can greatly improve and inspire healthier living. Here are 5 simple steps you can do to improving your health today. Which one do you think will be your biggest challenge? Which are you already doing? Let me know in the comments below!
1. SMART GOAL – Make it, Write it, Declare it, Achieve it.
2. MOVE for 5 minutes everyday (even if it’s just marching in place on commercial breaks).
3. EAT breakfast to get your metabolism revved up for the day.
4. REDUCE sugar – you don’t have to go cold turkey simply avoid the obvious when possible.
5. HYDRATE to curb cravings and monitor hunger. Start with a goal to drink a quart of water a day, then increase to a gallon.
I get more requests than you could imagine for help getting in tip-top shape! Every request starts the same way: “What exercises can I do?” Well I have news for you, it’s more about what you put in your mouth than how you move your body!
My favorite beach body tip? Eat less CRAP, eat more FOOD!
Sounds a bit harsh, but let me explain. Chris and I are all about baby steps in our transformation approach. Realize I said eat LESS crap…not eat ZERO crap. And, eat MORE food…not eat ALL food. It’s important when embarking upon any journey that we are realistic about our goals and how we go about attaining them. Let’s be SMART and just commit to eating LESS of the crap and MORE of the good food!
C – Carbonated Sugar Sodas
Are you eating C.R.A.P.?
In just a 20 ounce bottle, there are 242 calories. 3500 calories equals one pound, so by consuming just one of these bottles every day over the course of a year, you are adding TWENTY-FIVE (yes, 25) pounds to your body! NOT worth it.
R – Refined Sugar
Excess sugar is the number one contributor to the obesity epidemic. A couple startling facts: Our foods are loaded with 40 times more sugar today than that of our ancestors. We average 158 lbs of sugar a year, per person. So many products that our kids ask us for everyday are LOADED with this stuff. READ YOUR LABELS!
A – Artificial Colors
There’s been speculation that artificial colors can have a negative impact on our brain function and health. Studies have been conducted that show results FOR and AGAINST this claim, but in my mind, always better safe than sorry! Since many food colorings are actually banned in parts of Europe and labeled as “toxic”, our family steers clear whenever possible.
P – Processed Foods
These foods are typically high in added salt, sugar or preservatives. While processed foods don’t actually pull minerals out of your body, they can lead to depleted levels of some minerals simply due to an insufficient intake of them.
F – Fruits and Veggies
A salad is a great way to combine veggies, fruits and meats to enjoy more FOOD!
Loaded with vitamins, minerals, antioxidants, water, fiber, and FLAVOR…fruits and veggies are nature’s superfoods. They nourish the human body on every level! They are loaded with a lot of volume, and not a lot of calories – so a little bit goes a long way. Eat a couple handfuls of these and you’ll be full for hours!
O – Organic Lean Meats
Providing hormone and antibiotic-free protein to maintain and build our beautiful, shapely muscles, organic lean meats also provide the necessary amino acids for a healthy endocrine system. Protein also takes more energy and time to break down than any other macronutrient, burning calories as you digest it!
O – Omega 3 Fatty Acids
Known as ‘brain food’, omega 3 fatty acids are found in many sources, such as fish oil, almonds, pecans, walnuts, flaxseed, and olive oil. These oils support healthy brain function – very necessary!
D – Drink Water
Without a doubt the most under-appreciated macronutrient, water regulates the majority of the metabolic processes in the body! Proper hydration curbs cravings, increases mental clarity, gives consistent energy, supports skin complexion, and aids digestion.
When you eat more FOODS, you’ll be on your way to a leaner you! Learn more on how to Eat less CRAP and Eat more FOOD over on my Pinterest Page.
As a celebrity trainer and fitness expert, Heidi Powell knows a thing or two about staying healthy no matter what the season. We turned to Powell, who will join husband Chris on season three of Extreme Makeover: Weight Loss Edition, for help figuring out the healthiest bets for those of us who want to indulge a bit on Halloween!
“While no candy is necessarily a “healthy” option, we do need to be OK with rewarding ourselves every now and then, guilt-free,” says Powell. “Halloween is a great time to do this. I’ve rounded up a few things to keep in mind when choosing what pieces may satisfy your sweet tooth.”
Keep it small
Fun-size pieces are portion perfect and a clear winner in our family over king-sized or regular-sized candy bars. Portion control is key when rewarding yourself, and these mini treats make it easy. Often, we find it hard to eat only half of a Snickers bar. Thanks to the smaller size options, we can eat an entire portion and cut our calories in half.
Chocolate lover? Choose a handful of peanut butter or almond M&M’s over Tootsie Rolls. Tootsie Rolls may be lower in fat, but they’re loaded with sugar, which will leave you craving even more! The fiber and protein in the M&M’s will keep you fuller longer and the fat/fiber combo will actualy slow the release of sugar into the bloodstream, helping you to avoid the spike-crash-craving cycle.
Pick what lasts
If you’re looking for a fruity candy to satisfy your sweet tooth, choose a hard candy over a chewy candy. Chewy candies not only get stuck in your teeth and lead to tooth decay, but they also disappear much quicker in our mouths, leaving us vying for more. One piece of hard candy can last quite a while, satisfying the craving and leaving us less likely to reach for more.