11/22/2021
TWENTY 100 CALORIE AND UNDER SNACK IDEASSnacks can be a great way to stay nourished and energized throughout your day! Below are twenty 100 calorie and under snacks which will keep you full as well as provide your body with the proper nutrients it needs. All of these snacks are easy to prepare or are even something you can purchase ahead of time and grab on the go!
Credit: Maryann Walsh, MFN, RD, CDE Registered Dietitian/ Nutrition Communications Specialist
11/17/2021
SNEAKY CALORIESAre you aware of the sneaky calorie sources that you may be consuming in your day-to-day life? What are some sneaky calorie sources?
Let’s look at ketchup as an example, ketchup is mostly just tomatoes right? Well, sort of! Ketchup is certainly fine in moderation but 1 tbsp has about 20 calories and 4g of sugar (which is essentially equivalent to a packet of sugar). This won’t derail your healthy eating habits in moderation, but it’s very easy to unknowingly pour 2, 3, or more tablespoons of ketchup on our plate. The same applies to barbecue sauce, most barbecue sauces have about the same nutrition info as ketchup (because the base of bbq sauce is essentially just ketchup), sometimes they may have added sources of sugar like molasses as well. Again, this can be a great way to jazz up plain chicken or veggies, but just keep in mind how much you are using when factoring into your calories for the day. Another source of sneaky calories can be found in the add-ins that you enjoy in your coffee or tea. Often times we underestimate just how much creamer, sugar or honey we may be adding to our coffee or tea. 2 tablespoons of half and half comes in at around 45 calories, which is perfectly fine to enjoy in your morning cup of joe, while 1 tbsp of honey comes in at around 60 calories and 15g of sugar which is equally fine to enjoy in your favorite cup of tea, however, like the condiments discussed above, we want to take these into consideration if we are on a weight loss journey or if we are trying to maintain our weight and avoid unnecessary added calories in our diet. We merely scratched the surface on this topic of “sneaky calories” but the main take home message here is to read labels and be mindful of what you are adding to your food and beverages daily! I also always recommend utilizing a tracking app like MyFitnessPal to help you learn about how your calories are adding up each day! Repost from fitteam blog. Credit: Maryann Walsh, MFN, RD, CDE Registered Dietitian/ Nutrition Communications Specialist
11/8/2021
AVOIDING THE BINGE/ RESTRICT CYCLEHave you ever done so “good” the entire day only to screw it all up by bingeing at night?
Have you ever skipped breakfast or restricted calories the next day after bingeing at night in order to gain back control and “make up” for the binge? If so, you are not alone. The reality is restricting, and binging are equally feeding into each other and many people can easily get trapped into this binge/restrict cycle Here are some important steps you can take to help break the binge/restrict cycle, reduce shame & guilt, and stick to your goals: 1.) No Foods Off Limits Give yourself permission to include ALL foods into your diet. We often can spark a binge when we tell ourselves that we can’t have a certain food because it’s “bad”. As humans, we want what we can’t have, so if you tell yourself you can’t have a cookie because it’s “bad”, you will start to think about it and crave it more. I know you may think you might go overboard (binge) if you let yourself have the “bad” food, and you might at first, but if you trust your body, you will find a balance and you will start to not crave that food as much anymore. 2.) Don’t Restrict After a Binge People often think they should compensate for a binge by skipping the next meal & reducing calories… but this strategy will only keep you in the binge/restrict cycle! Instead, we want to actually do the opposite and continue to eat consistently, every 3-5 hours. We want to also include an adequate amount of healthy fats, protein, carbohydrates, and fiber to keep us satisfied. 3.) Listen to Your Body’s Hunger & Fullness Cues Do you often honor your hunger when your body tells you it’s hungry? Or do you just shut it out and wait until you’re starving to honor it? It is so important when preventing a binge to honor your hunger in the moment that you feel hungry. When we wait too long, our primal instincts kick in and it forces us to binge eat so that our body can maintain its functions. So what are some things that you can do after a binge you may ask? Here are some things you can start with: 1.) Don’t Beat Yourself Up Anyone who’s been there knows the feeling. The aftermath of a binge is uncomfortable and discouraging, but, what’s done is done so there’s no need to harp on it. Try to find other things you can do to take your mind off of it such as, going for a walk, reading a book, watching your favorite show, playing with your kids, coloring, meditation, etc! 2.) Reflect on the Situation Ask yourself after the binge, “what might have triggered me to binge?” and it out. Journal how long the binge was for, what you ate, and what triggered it. Getting curious and bringing awareness to the situation can help you to see a pattern and can help you to see if you’ve made progress! 3.) Get into Comfy Clothes This can really help you feel more comfortable after a binge vs wearing tight clothing. If you continue to repeat this cycle and it becomes worrisome to you, check in with your healthcare provider. You are not alone and there are numerous resources available to help you. **reposted from FITTEAM Blog
11/8/2021
THE IMPORTANCE OF ELECTROLYTESElectrolytes are minerals, such as sodium, calcium, magnesium and potassium, that are necessary for a variety of bodily functions. So what exactly do electrolytes do for us?
Electrolytes:
Calcium deficiency, for example, weakens bones over time and may lead to osteoporosis. High calcium levels, on the other hand, might cause kidney failure, arrhythmia (abnormal heart rhythm), mental confusion, and even coma. The good news: generally healthy individuals shouldn’t need to be too concerned about major electrolyte imbalances, however, it is important to maintain adequate hydration to maintain this balance. So how can you get electrolytes from your diet to avoid these severe electrolyte spikes or dips? One key way is to enjoy FITTEAM HYDRATE daily. It is an easy and delicious way to get in those electrolytes you need year round, but especially on warmer days as well as days when you are more active. You can also incorporate electrolyte-rich foods into your diet. Here’s a list of the most common electrolytes and foods that contain them:
11/8/2021
LEAN PUMPKIN PIE PROTEIN SMOOTHIEINGREDIENTS:
DIRECTIONS:
NOTES:
NUTRITION: (AMOUNT PER SERVING)
11/8/2021
My Story <3Like so many people I struggled with having no energy, being overweight, and having a bad attitude with a negative outlook. This affected my daily life easily, specially with being a mom.
After being skeptical for 6 months I finally had to give this FIT thing a try. I ordered 1 month just to do a 30 day trial. In those 30 days I noticed changes from everything listed above! In those 30 days...
After that 30 day trial and what I experienced, stopping was not an option! I have struggled with my weight for 9 yrs prior to this. I have 2 girls and both were born via c-section. That belly fat has been horrible to get rid of. It affected me in many ways. I couldn't do certain things with my kids because physically mom couldn't do it. It was also having a negative affect in my mind about my relationship with my husband. He loves me for me and I know this, but mentally I was sabotaging myself. I keep the thought in my mind that he hated how I looked. Immediately after starting FIT I was loving having more energy. I was getting so much more done during the day and then to my surprise I was sleeping like a rock every night! That was such a big change as I used to toss and turn all night long. I continued on my journey and people kept noticing how I was changing. Weight kept falling off and I was just in a happier mood every day. I did not realize the BIG change in my mood until my oldest daughter (age 8 at the time) pulled me aside and told me what she noticed. She told me that she was happy. That we were having fun together again and best of all she told me that I wasn't crabby and yelling all of the time anymore. This was huge for me and it brought me to tears. She was right. I was the mother constantly yelling. No matter what it was that was bothering me, it was taken out by yelling and my children were always here to hear it. I'm so happy to say my kids don't have that mother anymore! Fast forward to 7 months with FITTEAM. I went from a size 16/18 to a size 5/7 losing 70 lbs total! AMAZING! During that time I had aches and pains in my lower back, knee, and feet that vanished. The weight loss has been amazing and was the only reason I started, but the mood enhancement, energy, & better sleep have really changed my life. I have been maintaining my weight loss since October 2016 and I am proud to say I am helping many others do the same thing! I'm also excited to share that in May 2018 I became a Certified Health & Wellness Coach! |
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