How Can I Maintain My Weight?

A: First of all, congratulations! What an awesome accomplishment. Before I answer your question, I want to point out a few things to you. Although you said the weight loss was tough, you still accomplished it, which means that in the future when things get tough, remember that you can and have triumphed over adversity. Also, take a moment to really relish and enjoy being 128 pounds. Whenever you struggle over healthy choices remind yourself about how good it feels to be at ahealthy weight. Being healthy will always feel better than French fries could ever taste. Now on to your question.

Weight maintenance is something that confuses a lot of people. They often feel if they don’t continue to work as hard and diet as fastidiously, they will gain the weight back. This is not the case. While you should still count calories, eat healthy food, and continue to exercise you don’t have to be so rigorous.

Q: After about a very tough eight months of exercising and eating right, I have finally hit my goal weight of 128 pounds! The problem is, I am not sure where to go from here in order to maintain this weight. I am very stressed and anxious about this because I do not want to end up gaining back all of this weight that I worked so hard to lose! What do you suggest?

A: First of all, congratulations! What an awesome accomplishment. Before I answer your question, I want to point out a few things to you. Although you said the weight loss was tough, you still accomplished it, which means that in the future when things get tough, remember that you can and have triumphed over adversity. Also, take a moment to really relish and enjoy being 128 pounds. Whenever you struggle over healthy choices remind yourself about how good it feels to be at a healthy weight. Being healthy will always feel better than French fries could ever taste. Now on to your question.

Weight loss and weight management are still a simple game of addition and subtraction, better known as calorie counting. The key difference is that for weight loss you need to achieve a calorie deficit, as in burn more calories than you take in. For weight management, you simply need to eat the same amount of calories you are burning. Weight management is obviously easier because you don’t need to eat as little or burn as many calories from exercise because you no longer require a calorie deficit for weight loss.

Take me for example: I burn around 2,000 calories a day when I exercise so I can eat up to 2,000 calories a day and not gain weight. Conversely, if I had weight to lose and I wanted to take off around two pounds a week, I would need to create a calorie deficit of 1,000 calories a day (there’s 3,500 calories in a pound). That means if I consumed 1,200 calories a day I would still need to work harder and burn 2,200 calories to hit my target weight-loss goal.

The first thing you need to do is figure out how many calories you burn in a day. There are several factors you need to account for: your basil metabolic rate (BMR), which is the amount of calories your body burns through involuntary bodily functions like breathing or your hair growing. Then your active metabolic rate (AMR), which is the amount of calories your body burns throughout the course of your day (without exercise). This is often greatly influenced by your job. If you are a secretary you probably won’t get a huge bump from your AMR , but if you are a construction worker your AMR would be big. The third factor is the most important because it’s the variable you can really affect — exercise.

The easiest way to add up the three elements above to figure out your calorie burn is a device like the BodyMedia Armband. You wear it on your arm and it tracks all the calories you burn over a 24-hour period. These devices cost about $160, but they are invaluable for weight loss and weight management. That said, if it’s too expensive for you, here is a link to an article to help you calculate this number for yourself. The exercise burn is going to be difficult to track without a device, but you can Google the type of exercise you’re performing along with your basic information to get an idea of what you might be burning while training.

Once you have figured out your daily burn you simply match your calorie intake to your calorie burn and voila … weight management. It’s that simple!

Golden Milk – An Evening Drink That Can Change Your Life

“Golden Milk” is a beautiful, tasty and incredibly healthy drink especially suitable for drinking in the evening, and the benefits are outstanding.

The main ingredient in this recipe is turmeric. The turmeric contains curcumin, polyphenol identified as the essential active ingredient, which reaches over 150 potential therapeutic activity, and includes antioxidant, anti-inflammatory and anti-cancer properties.
Golden Milk Drink
In combination with the black pepper, the benefits of the curcumin increase considerably.

Additional advantages:

• Anti-inflammatory activity, antioxidant, antiseptic, analgesic
• Strengthens the immune system
• Anti-carcinogen
• Helps in the maintaining of the cholesterol levels
• Improves the digestive health
• Detoxification of the liver
• Regulates the metabolism and controls the weight
• High blood pressure
• Memory and brain
• Various skin conditions
• Neurological disorders
• Reduces Triglycerides

By adding black pepper into the dishes seasoned with turmeric, the bioavailability of curcumin is increased for about 1000 times, due to the piperine, the pungent property of the black pepper. Yes, you have read it right, by mixing the turmeric and the black pepper together, the body absorption of turmeric is increased to 2000%!

Golden Milk

Step 1 – Turmeric Paste

Ingredients:
• 1/4 cup of turmeric powder
• 1/2 teaspoon of ground pepper
• 1/2 cup of filtered water

Preparation:
Mix all ingredients in a small cooking pot and stir well. Turn the heat to a medium and mix constantly until the mixture becomes a thick paste. It does not take a long time, so do not leave the stove. Let the mixture cool off, and then keep it in a small jar in the refrigerator.

Step 2 – Golden Milk

Ingredients:
• 1 cup of almond milk (hemp milk or coconut milk are also a good option)
• 1 teaspoon of coconut oil
• 1/4 (or more) teaspoon of turmeric paste
• Raw Honey

Preparation:
Mix all ingredients in a cooking pot, except the honey. Turn the heat to medium. While you are heating the mixture, you must stir constantly and do not let it boil. Add honey according to your taste.

MYTH: Switching to Diet Soda Will Help Me Lose Weight

Everyone knows that drinking regular soda is bad for you – it’s full of sugar! But what about diet soda? It’s zero calories and has the same great taste, so it MUST be the better alternative if you want to lose weight, right? Well, not so much. Here’s why.

The Truth: Not only is diet soda NOT helping you lose weight, it has countless negative effects on your health.

Diet soft drinks were once viewed as the ultimate solution to sugar-filled, calorie-laden juice drinks and sodas. Zero calories with the same soda taste? I’ll admit it; I fell for it, too! My diet-soda addiction was basically out of control until I quit cold turkey years ago. I had no idea how harmful the artificial sweeteners and chemicals in my soda could be to my body until I did the research. Once I did, it was easy for me to give it up. Here’s what you DON’T know about diet soda and why it’s actually not helping you lose weight.

Diet soda is loaded with artificial sweeteners and chemicals that can be harmful to your body. Most are sweetened with at least one of these sugar substitutes: acesulfame potassium (marketed under the brand names, Sunett®, Sweet One®), aspartame (Equal®, NutraSweet®), or sucralose (Splenda®). And, yes, they are approved by the FDA, but now hear this: For the past few decades, scientists have studied the effects of artificial sweeteners on both animals and humans. The scientific studies vary significantly: Some show no conclusive, harmful effects to humans, while other studies, mostly on laboratory rats, link these sugar substitutes to cancers, tumors, thyroid issues, and — ironically — even weight gain. According to the National Cancer Institute, laboratory rats that were given cyclamate and saccharin had higher rates of bladder cancer. This led the FDA to ban cyclamate in the United States in 1969. Aspartame was linked to lymphoma and leukemia in rats at very high doses (eight to 2,083 cans of diet soda daily). Although aspartame and other sweeteners including acesulfame potassium, sucralose, and neotame, are still considered safe for humans to consume, is it really worth the risk to your health?

Research has shown that artificial sweeteners can cause you to eat more. When we eat regular sugar, our bodies register the sweetness and come to understand that very sweet things contain a lot of calories. Studies suggest that using artificial sweeteners, tricks our bodies so that our internal ability to count calories is thrown way off. A study from Purdue University’s Ingestive Behavior Research Center showed that rats given “no calorie” sweetener ate more, thereby gaining more weight and body fat than rats that ate regular table sugar. The psychologists in the study reasoned that the artificial sweetener tricked the rats’ brains into thinking they would be consuming more calories, and when the calories didn’t come, their metabolisms got shaken up and had trouble regulating appetite: This made them want to eat more. The study concluded that eating artificially-sweetened foods would eventually lead to greater weight gain than eating foods sweetened with regular sugar would.

“Diet” doesn’t mean calorie-free. If you still want to drink diet soda, consider that the “no calorie” claim doesn’t actually mean “zero.” Although diet sodas with aspartame may be labeled as “calorie-free,” aspartame breaks down in the body into methanol and amino acids, which generate calories. The caloric amount is small enough for beverage companies to list as “no calorie” (fewer than five calories per labeled serving, according to FDA standards), but keep in mind that drinking diet soda in excess will definitely add extra calories to your diet. For “low-calorie” sodas, by the way, the FDA standard is greater than 30 calories but no more than 40 calories per labeled serving.

Quitting soda isn’t easy, but it’s necessary. I recommend quitting cold turkey to eliminate your sweet cravings. If it’s the caffeine fix you desire, then there are plenty of other beverages to enjoy. Try a cup of green tea or try a packet or shot of flavored EBOOST for an all-natural, energizing drink that’s packed with essential nutrients and vitamins. If it’s a flavored alternative to water that you’re looking for, start with sparkling or regular water, then add cucumbers and oranges for a zesty flavor. I also love mixing two tablespoons of all-natural juices from Trader Joe’s (like their cranberry and pomegranate juice) with sparkling water and a slice of lime. I get antioxidants and vitamin C from the cranberry and pomegranate juice for just 30 calories — and no chemicals.

The Bottom Line: Diet soda will not aid your weight-loss efforts and has several negative effects on your body. Ditch the diet sodas and find healthy fixes that really do help, not hurt, your efforts to meet your goals.

6 Moves for Slimmer Hips and Thighs

Sculpt your lower body while challenging your core and zapping fat

9 Incredibly Healthy Food Combos

Knowing what we know about food today, we discover more often than not that the best foods are not stand-alone ingredients but the powerful combination of ingredients that work together and enhance each other’s healthy influence on the body.

Not only are the creative meal options more varied this way, but you increase the absorption of important materials that may one day stave off the worst diseases, keep your heart and immune system operational, and lead to a better quality of life for you and your family.

So Without further a-do, here are 9 extremely healthy food combos you should be aware of:
Steak + Rosemary

1111111111

Health Benefit: When meat is cooked above a temperature of 325 degrees Fahrenheit (162 Celsius), it  neutralizes carcinogens.
Why It Works: Heterocyclic amines are materials that may contribute to the formation of cancer cells. Rosemary is rich in rosmarinic and carnosic acids. These fight heterocyclic amines and prevent them from forming on cooked meat. This combination helps alleviate many people’s fear of grilled meat, and helps to increase the health of the grill-based meal.
Tip: Cut a small sprig of rosemary. After removing the main stem, chop, and add olive oil, salt, and lemon juice to create a healthy marinade. Grass-fed beef is a healthier choice with reduced fat intake, and avoids meat that has been contaminated by veterinary drugs.
Fish + Broccoli
1111111111
Health Benefit: Inhibiting cancer growth – the yummy way.
How It Works: The compounds found in many fish (salmon and mackerel for example) in rich quantities, when paired with Broccoli, a vegtable rich in sulforaphane, these compounds become up to 13 times stronger and more effective in slowing down the growth of new cancer cells, than when you eat the fish by themselves. solo.
Tip: Try to get wild-caught Alaskan salmon for the most natural and untampered product, that has the most chance to avoid parasites and contamination.
Red Wine + Almonds

11111 11111

Health Benefit: A great way to keep your heart healthy and happy!
Why It Works: Red wine contains an antioxidant with the name ‘resveratrol’. The almonds contain large quantities of vitamin E, that together with the antioxidant help blood production and promote healthy blood vessels. the blood and improve blood vessel health.
Tip: Prefer organic wine, since the way they make the regular wine may leave some pesticide residues, if in small quantities. The same is also true for almonds by the way.
Tortilla + Veggies

11111 

Health Benefit: Less bloating and gas equal a flatter, nicer stomach
Why It Works: If you suffer from bloating or gassiness, it doesn’t get much better than combining vegetables with grains or grain-like seeds (millet, quinoa) while leaving out the meat.
Green Tea + Lemon
11111  11111
Health Benefit: Not only fighting cancer but also promoting weight loss!
Why It Works: Lemons have high levels of vitamin C, which helps to maximize the body’s ability to abosorb catechins, the antioxidants found in green tea which help fight diseases and aging.
Tip: If you drink a lot of tea (which is a good idea), consider turning to organic loose-leaf tea brewed in a stainless steel infuser that can be reused (to reduce package waste).
Turmeric & Black Pepper
11111 11111
Health Benefit: This is a match made in heaven! This spice combo annaihaltes inflammation, may ward off Alzheimer’s disease and fights cancer, while also taking down your cholesterol levels and improving liver function. If you choose just one of these combos – choose this one.
Why It Works: Turmeric is a spice we always recommend for consumption. If you combine it with black pepper, which helps your body absorb about a thousand (yep, x1000) times more curcumin, the active ingredient in Turmeric (which can also be bought at nature shops in concerntrated pill form) and make sure you really get those health benefits Turmeric promises. Without it, the amount of Curcumin not destroyed by your stomach is very low.
Pastured Pork + Sauerkraut
11111 
Health Benefit: Boost your digestion system and keep your gastrointestinal tract wholesome with this Non-starchy and fermented vegetable + animal combo.
Why It Works: When you eat meat, the best thing you can do for your digestive system is to avoid starch, and so allowing your system to break down the protein from the meat. If you hate that uncomfortable bloating you sometimes get after eating, as well as gas, heartburn or just a stomach ache, you should check our fermented vegetables. The probiotics contained in these will boost your immune system as well as your digestive one.
Tip: Again, we’d recommend grass-fed pork if you can get it (most can’t). It’s free of any possible antibiotics or chemcial preservatives, and has high levels of thiamine, a type of vitamin B that is crucial for a properly functioning nervous system.
Eggs + Cheese
11111 11111
Health Benefit: Better cognitive functioning, a clearer mind, alleviation of PMS symptoms and surprisngly – weight loss.
Why It Works: It is well known that one of the benefits of eating egg yolks is that they are rich in Vitamin D, which will boost the rate by which your body absorbs the nutrients in cheese, such as the all-important calcium. Good calcium levels help neurotranmitters function better (cognitive functioning) and help to stabilize the body’s hormone levels, which help alleviate PMS symptoms and battle weight gain.
Beet Greens + Chickpeas
11111 11111
Health Benefit: Natural mood boost from a much-needed mineral.
How It Works: Magnesium is essential for low anxiety and happiness, but 70 percent of Americans don’t get enough. Beet greens are loaded with the calming mineral, and the B6 in chickpeas maximizes magnesium absorption in the body.
Tip: Look for local, organic beet greens this spring at your farmer’s market, and soak and cook dried, organic chickpeas to avoid hormone-disrupting chemicals that can be found in canned foods.

MYTH: Pregnant Women Shouldn’t Exercise

Wondering whether it’s okay to exercise when you’re pregnant? Well, a lot of the information out there is outdated or just not true. So let’s clear up some of those myths once and for all!

The Truth: You can certainly exercise when you’re pregnant, if you take a few precautions.

When it comes to exercising while pregnant, most women have a lot of questions that they can’t find the answers to! Hopefully I can help. Of course, please consult with your physician and make sure he or she clears you to exercise, but in general, here are the following adjustments I recommend you make to your fitness routine:

You can continue to work out when you’re pregnant. If you did yoga, spinning, boot camp, running — you can keep up with those activities. The placenta protects the baby, so you can continue your regular exercise regimen. Your body is more than capable. With that being said, now is definitely NOT the time to join a bootcamp or take up diving. Stick with what your body is used to doing.

You need to pay attention to your heart rate and body temperature. Measuring heart rate during pregnancy can be a bit tricky as a person who was more fit before pregnancy can work a bit harder than the woman who might not have been. The trick is to stick to the “talk test”: As long as you can still talk and breathe comfortably, you’re in the clear. If you’re coughing, gasping, and uncomfortable, slow down. Be careful if you use overhead weights because that will raise your heart rate very quickly — since you’re driving the blood upward, it changes your blood pressure. When lifting weights, do fewer repetitions and take deep breaths. As far as body temperature is concerned, you want to avoid overheating. The fetus can’t cool itself by sweating the way you can, so you’ll need to take measures to keep cool for both of you. Proper hydration is key — try drinking 180ml of cold water every 15 to 20 minutes during exercise.

Be aware of how your body is changing and modify exercises for balance. The first 12 weeks of pregnancy, while a lot of things are going on hormonally, you’re not experiencing many structural changes to your body. In your second trimester, however, you’ll have to start adjusting to the way your body distribution is changing. This is when you need to start modifying certain exercises — stay upright, don’t perform traditional crunches. You should also avoid exercises done on your back or your stomach because they may decrease blood supply to vital organs and to the fetus. Instead, perform planks and work on your core by using your legs. By your third trimester, your range of motion may be impaired, so do what you can — don’t push yourself, and stop if you’re feeling too weak or tired.

The Bottom Line: You can continue to work out when you’re pregnant, but you need to be aware of your limitations and your shifting center of balance. Plus, you really need to pay attention to how you’re feeling — you shouldn’t feel out of breath or too hot. There may be days when you don’t have the energy or feel well enough to exercise…and that’s okay! Always check with your doctor and remember that the most important thing is to keep you and your baby healthy.

10 Things NOT to Do After You’ve Gained Weight

Top tips for what to avoid when you’ve gone up a size.

You’ve put on some pounds. It happens. And it’s okay. So often we’re bombarded with things we must start to do to lose weight stat. But what about all the things you’re already doing that may be adding to the problem? As much as I hate to come from a place of “don’ts”, here’s a list of things it’s a good idea not to do when you’ve gained weight.

Don’t Start Skipping Meals
Skipping meals won’t help you lose weight in the long run. Studies show that eating every few hours helps stabilize your blood sugar and keeps you from making bad choices at the next meal (since you’d be famished otherwise).  Plan ahead, and make sure to eat every few hours. Pre-planned portioned snacks and meals will do the body good and stop you from gorging later on.

Don’t Mentally Punish Yourself

Punishing yourself by staring in the mirror with fury or calling yourself “fatty” or showing your friend your muffin top isn’t going to magically melt the fat around your waist—and it’s going to work against you.Research shows that people who practice self-compassion are more effective at changing their behaviors. Being unkind to yourself will make you more upset and likely lead to emotional eating. Accept your weight gain (for the moment), and focus on all of the amazing positive choices you are making.

Don’t Spend a Ton on New Clothes
Weight loss takes time, so it may be a while until you fit into your skinny jeans. In the meantime, get busy doing some bargain shopping. No need to splurge since your weight gain is only temporary, but stocking up on a few pieces will help you feel better about your appearance is a good idea. (There’s nothing more emotionally draining than not being able to breathe in your jeans.) Remember, feeling better will help you make better food choices.

Don’t Obsessively Weigh Yourself
The key to healthy weight loss is to stay consistent and be patient with your diet and exercise, getting adequate sleep and controlling your stress levels. Typically, a person should not lose more than one to two pounds per week, but it could be more or less depending on you and your body. And, remember your weight will fluctuate depending on how much water you are retaining, what time of day it is, and what your hormone levels are. Try weighing yourself once a week in the morning. This way you can focus on the process and not the number.

Don’t Over-Exercise
Start slow and steady, and be consistent. If you are overly ambitious, the whole plan may go by the wayside. Instead, be realistic. Also, over-exercising can lead to overeating—which can actually cause you to gain more weight.

…But Don’t Stop Exercising, Either
Think your weight gain may be due to too much muscle bulk? Before you throw your free weights out, you may want to reconsider. Some women are afraid that lifting weights may make them bulk up, but this is very unlikely to happen. Muscle is more metabolically active than other tissue and will ultimately help you lose weight. You’ll also look leaner and improve bone health.

Don’t Try a Fad Diet
The problem with “diets” is that they’re not meant to be followed for a long period of time. You’re not just looking for the easiest and fastest way out of your new jean size. You want to lose weight and sustain that for a healthier you for the long-haul. Diets usually promote some type of miracle recipe for weight loss, such as cutting out a particular food group. Problem is, once you deviate from the diet, you gain the weight back…and many times this comes on faster and more furiously. The key to sustained weight loss is to eat real (not processed) foods that incorporate a balance of healthy fats, nutrient-dense carbs, and lean protein.

Don’t Ignore Your Hunger Cues
By learning to pay attention to your hunger cues and listening to your body, you will stop yourself from overeating and teach yourself to properly satisfy your hunger without stuffing yourself silly. This doesn’t happen overnight, but you can learn to do it. You should eat when you are slightly hungry and stop eating when you are slightly satisfied. If you listen to your body, you will never over-consume too dramatically, even if the food you are eating in is decadent.

Don’t Focus On What You Can’t Eat

Why waste your energy on what you can’t eat when you can focus your attention on all of the amazing and super-powerful foods you can eat? You’ll be so much happier if you make an effort to shift your thinking in this way.

Don’t Call It Quits and Accept Your Weight Gain
Stay empowered by setting small, attainable goals. Once you see you are able to achieve these goals, you’ll feel even more motivated to practice healthy habits. Stay focused. Stay positive.

PUBLISHED: OCTOBER 13, 2014  |  BY KERI GLASSMAN