Why we need fat!

Sat, 03 Mar 2012 21:31:00 GMT

Our bodies need fat like our cars need oil to operate and function. And the term "diet" is a word that I don't even like to use in my vocabulary. Stop dieting and eat more fat!!! Fat makes you feel fuller longer and helps prevent over eating and sabotage. Notice how when you eat low fat items, you wind up eating more? That's because your body knows and is craving what it ultimately needs. But, bad fats like fried foods and baked goods make it very hard for us to store the "healthy" fats like omega 3. Dr. William Lasek, author of "why woman need fat" did his research and found woman in Japan eat foods rich in omega 3 and low in omega 6, while Americans have done the exact opposite. And americans are twice as fat! Go figure! We need a balance of omega 3 fats and omega 6 fats and Americans don't have that balance. You can get this balance by consuming seafood and or fish oil capsules. Capsules should be loaded with DHA's and omega 3's. I personally drizzle olive oil on my snacks. I put on cucumbers, mozzarella cheese, hard boiled eggs and fresh tomatoes. I also consume olive oil mixed with fresh lemon once a day to help get rid of toxins and promote healthy skin. I also add lemon to my water daily. Don't be afraid of fat.....be afraid of sugar! Sugar will destroy your nutrition goals, not fat! Stop drinking sodas and energy drinks and hydrate with water. Diet sodas are not a good option because research shows that diet drinks may cause weight gain. This is why my nutrition program that i incorporate in the total body shaping program is so important to follow. I encourage real food, real fats! Why? Because it tastes so good. When we consme real ingredients and take our time to enjoy it, we eat less because it's more satisfying. Good nutrition isn't complicated! We make it complicated by doing fad diets, taking diet pills, following low carb diets, etc. Low carbs=low energy which ultimately wont get you through our total body shaping program. Start simplifying eating patterns for you and your family by followiing my meal plan. It's not a "diet", it's plain old structure and good nutrition. Be well!

Don't Let a Busy Schedule Sabotage Your Weight Loss Goals!

Wed, 15 Feb 2012 19:34:00 GMT

Here are a few tips that keep me in check throughout the day.

Always have a back up plan and think ahead. This will prevent overeating and diet screw ups. No matter what, always have a cooler ready to go with healthy snacks for the car. This can include but not limited to: hard boiled eggs, avocado wrapped with turkey, apples, celery, cucumber slices, low fat string cheese and a 1oz bag of nuts. Pack it the night before so it’s ready for you as you head out for a day’s work.

If you must eat out, opt for foods like a green salad with grilled chicken with oil and vinegar on the side, turkey burgers, lean meat like chicken, fish and turkey. Stay away from smoothies as they contain extra sugar from fruit juices and ice cream that you may not even be aware of. Avoid fast food, sugar, sugared energy drinks, soda and keep water with you at all times during the day. Our muscles are about 70% water, so proper hydration is key to keeping muscular strength. Rule of thumb: drink at least 10 cups of water a day.

Keep low fat snacks in your desk at the office to avoid ordering out with your co-workers. For example, keep some cans of low sodium tuna and some healthy crackers and whole wheat bread. Have some nuts available, a small fruit and some flavored rice cakes as a snack to help ward off sugar/chocolate cravings.

Carry around herbal all natural zero calorie sweeteners like stevia and truvia packets in your purse or car to add to your morning coffee on the go. And stay away specialty coffees that have tons off added sugar and fat.

Carry around a food journal in your purse or keep at the office. Be honest with yourself and write down everything you eat with portion sizes. A portion is the palm of your hand. Consume 6 meals per day to prevent drops in blood sugar resulting in hunger pangs and binges.

Take a multi-vitamin with minerals every day to ensure your body has all it’s needed nutrients.

Lastly, stay positive. If you screw up, don’t beat yourself up. Get back on track and keep motivated throughout the day.

Best of luck!

Tracey's Blog

Why we need fat!

Don't Let a Busy Schedule Sabotage Your Weight Loss Goals!