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palecollectionstudent · 5 years

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Looking for some motivation to get you through the day? Well, check out Keith's insane journey on his path to better health. Read more...

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palecollectionstudent · 5 years

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Delicious Crockpot Chicken and Broccoli Meal! Perfect for picky eaters.

I get this question frequently about picky eaters. This was an email from a reader, Aileen:

Q: My kids won’t eat anything orange. Actually, they won’t eat any fruits and vegetables for that matter. What can I do?

The biggest most effective way to get your kids to eat more fruits and vegetables is to be a role model. This is a great quote, “One study, using sliced bell peppers, found that bribing, cajoling, exhorting, and even rewarding kids for trying new vegetables are less effective than simply eating them yourself. Just sit down and eat yourself, and talk about how good it tastes. It will have a much bigger impact than if you give them a lecture.” Lorraine Stern. And it works the other way around. When I’m drinking my diet coke, I shouldn’t be surprised when they want some too. So now I have to drink it in the closet!

Do kids really give vegetables a try if you arrange them into faces, or cut spiderman into them. Some might, but mine don’t.

Don’t make a big deal out of your child not trying things. Just make it familiar to them at every meal. They should expect to see vegetables on their plates at every dinner. But you don’t want food to be punishment.

Let them get hungry. Constant snacking, especially before a meal is a surefire way for them not to try new things. The best meals my kids have eaten have been when they come to the dinner table famished. However, all those who know me personally will call me a fraud on this one, becasue my kids graze ALL day long. And as a result, they are not good at eating dinner.

Do not provide alternatives. If you think your kid will starve if you don’t give them what they want, you are wrong. Sure they may be hungry for a few days, but they will come around and start eating the new food you stock in the fridge.

Lastly, if your child is growing and has sustaining energy for all the demands of his little life, than just chill out.

This meal is perfect for picky eaters, because it combines foods that your kids might already love (chicken, noodles), with a veggie you want them to adopt (the broccoli) Sunday’s for me is a great day for the crockpot! To have something ready for us to eat when we get home from church is a relief when kids are begging for food (and I’m starving too). Slow cooking is a great way to feed your family healthy food because it eliminates the motivation for some quick take out, or eating cereal for dinner. I had 3 lbs. of broccoli in the fridge I needed to use, so this dinner is what we made:

Let us know if you try this meal with your picky eaters! For more picky eater favorites, try:

Spinach Muffins

Broccoli bites

Chicken Nuggets

And don’t forget to tag us if you make this meal!

The post Healthy Crockpot Meal: Chicken and Broccoli appeared first on Super Healthy Kids.

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palecollectionstudent · 5 years

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Winter is coming and you know what that means: Shorter days, colder temperatures and the dreaded winter weight gain. No, it’s not an urban myth. Studies indicate a very real, but small shift in weight in the cold weather, anywhere from one to five-and-a-half pounds. That may not sound like a lot, but it can (and it does) add up over the years.

Here are some of the reasons why you gain weight in the winter… and some tips for surviving the season slim-down style:

1. You’re hungrier. In one US study in which 315 participants wrote down every bite they took—and how hungry they were—over the seasons found that they generally ate more carbohydrates and bigger meals (200 extra calories) in the fall and yet rated themselves hungrier than in both summer and winter. What’s that about? Some researchers suggest that we may have retained that ancient biology, like that of squirrels, of fattening up for winter—and the shortage of food ahead—even though there are no longer shortages of food. What’s really at work is a shortage of light, which can trigger a shift in circadian rhythms, which not only rule our sleep-wake cycles but also control the ebb and flow of hunger hormones. Now you know why you feel so much hungrier when the weather gets cold…. and why you gain weight in the winter. So how do you deal?

Solution: Go ahead, fill up—but with foods that fill you up faster (and longer) such as high fiber foods and healthy fats and proteins. Think nuts, salads with olive or canola oil-based dressings, and low-fat dairy. Studies at Penn State University have found that eating a large salad or a vegetable-based soup before a meal can help curb your appetite.

Always Hungry? How to Deal

2. You overindulge at the holidays. Most people gain less than a pound over the six-week holiday season from Thanksgiving to New Year’s Day, according to a 2000 Tufts University study published in the journal Nutrition Reviews. That’s not so bad. But you may not be most people. If you’re overweight or obese, you can expect to put on at least five pounds, the researchers found. That five pounds accounts for more than half of annual weight gain in that particular group. “These results suggest that holiday weight gain may be an important contributor to the rising prevalence of obesity,” wrote the scientists.

Solution: Plan ahead for holiday feasts. Eat your regularly scheduled meals during the day so you’re not starving when you arrive at the festivities, and go for your higher fiber and protein favorites first. Slow down your chewing. A 2015 review study in the journal Physiology and Behavior found that chewing food for a little longer can curb appetite by giving your body time to switch from the hormones that tell you to eat and the ones that tell you that you’re full. Limit alcohol: One study found that you tend to increase your caloric intake by 30 percent after an alcoholic drink. Is it any wonder why you gain weight after a few holiday celebrations?

Survey Says: Americans Gain Weight Over Holidays

3. You’re less active. Americans who report exercising in the spring and summer told a Gallup survey that they do it far less in fall and winter when the weather isn’t as cooperative. During December, most of us are practically couch-bound. The less active you are, the fewer calories you burn, which could be another reason why you gain weight in the cooler months.

Solution: A small investment in one piece of exercise equipment you know you’ll use— such as an apartment-sized elliptical trainer that fits perfectly in front of the TV—or a gym membership (some are as low as $10 a month) can replace the daily walk on days when it’s too cold or messy to go out. An even easier remedy for cold weather couch potatoes: Build physical activity into your daily life, using a pedometer or fitness tracker. You can easily rack up calories burned by including housecleaning (450 per hour for heavy cleaning, 240 for light cleaning) or even playing with kids (216 per hour) as part of your daily exercise.

Counting Steps? How to Fit More Into Your Day

4. You’re drinking too many calories. Alcohol is one thing, but you’re far more likely to be consuming hot drinks as the weather changes, and few of them are low in calories. Take the popular Starbucks Pumpkin Spice Latte. The largest (20 ounces) made with two percent milk is 470 calories, while the smallest (eight ounces) is 210 calories, according to the company’s website. The largest hot chocolate (20 ounces) made with two percent milk is a whopping 500 calories, while the smallest is 230 calories.

Solution: Save a few calories by switching to nonfat milk (30 calories for the eight ounce hot chocolate) or saying no to whipped cream (a 230-calorie drink is suddenly 170 calories). You can even enjoy a Pumpkin Spice Latte (eight ounces) for 130 calories if you have it with skim milk and without whipped cream—plus it also becomes a fat-free drink! Or, you can feed your need for fancy hot drinks by making your own, with plain coffee, skim milk, artificial sweetener and a dash of pumpkin spice. You could even squirt a little whipped cream on there—it’s only about eight calories a tablespoon, says the USDA National Nutrient Database. Better yet, try this recipe for our favorite Skinny Pumpkin Latte.

Don’t Drink Your Calories: 15 Seasonal Beers You Should Skip

5. You’ve got the blues. Retirees aren’t the only ones who fly south for the winter. So does the brain chemical that helps regulate your mood. When winter comes, serotonin gets out of town, found a Canadian study which looked at the amounts of a substance that moves serotonin out of the brain over the course of the seasons. In the winter, there was more of it circulating in the human brain than they found in the summer. This could be why some people get depressed when daylight is in short supply—and why emotional eaters eat more, particularly carbohydrates, in the winter months. (Carbs help trigger the release of serotonin in the brain.)

Solution: Find other things besides carbs that will increase your serotonin levels and give you a mood boost when you need it. First, if you’ve been diagnosed with seasonal affective disorder (SAD), expose yourself to as much ultraviolet light as you can. Brave the elements and cold to walk outside, at least 10-15 minutes a day. Both the light exposure and activity can help raise serotonin levels. Bonus: The vitamin D your body produces when exposed to sunlight can help prevent fat storage which is caused when vitamin D levels are low. (In fact, problems losing weight can be a symptom of vitamin D deficiency.) Talk to your doctor about light therapy, which involves a light box that gives off sunshine-like illumination. If you can’t beat the carb cravings, make healthier comfort food choices, like mac and cheese with whole wheat noodles and low-fat cheese, whole wheat pizza with veggies and low-cal hot chocolate with a spritz of real whipped cream. Want more tips for beating winter blues? Check out this article! And try these great tips guaranteed to help you banish a bad mood in no time.

*Calorie estimates from the American Cancer Society’s Exercise Counts Calorie Counter.

The post Why You Gain Weight in Winter: 5 Science-Backed Reasons appeared first on The Leaf.

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palecollectionstudent · 5 years

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Hi friends! Happy Monday to ya. How was the weekend? Ours has been filled with Disney parades, watching the girls meet all of their favorite princesses, macarons the size of my face, lots of rides, and so much holiday fun. I’ll share a recap soon, but I’d love to hear what you’ve been up to! I hope that you had a fun and relaxing weekend, and that those of my friends who were hit by snow are staying warm, safe and cozy.

Today, the gift guide fun continues with holiday gifts and under $50 faves. I know we all have a frenzy of holiday parties on the horizon, and for hostess gifts, I try to switch things up from the usual flowers or bottles of wine. (As someone who loves to host, these things are always appreciated and lovely, I just try to think of something a little different when I attend parties.)

Here are some of the fun hostess gifts I’ve found, plus some under $50 gift ideas if you’re searching for a smaller gift for a friend or family member.

Hostess gifts and under $50!

Gifts for the hostess with the mostess:

– Mini hand creams

– Truffle salt

– Unique honey set

– Marble cutting board

– Cute apron

– New Chrissy Teigen cookbook

– Rewined candle. I LOOOOVE these candles for hostess gifts. PHLUR makes incredible candles, too, but they’re a bit more pricey.

– This cute succulent and candle combo

– Cheeky kitchen towels. These are hilarious and so fun.

– Mini oil dipper set

Under $50 gifts:

– Leopard furry slippers. I got these a couple of weeks ago and wear them nonstop. They’re super comfy and cushy with a fun leopard print.

– Jade roller. Liv has borrowed mine…forever… but I’m a huge fan of this one for decreasing puffiness and waking me up.

– Bombas socks. These have always been an easy holiday gift and everyone loves them. The other night at my mom’s house, my entire family was wearing Bombas socks.

– Lounge pants for men

– Love this cozy beanie

– These gorgeous mini stud earrings

– The BEST sleep mask. It’s a bit on the pricey side, but is incredible quality and washes really well. (I just hand wash in cold water and it looks new.)

– This sugar lip set.

– Pet print. Such an awesome way to honor someone’s furry BFF.

– A super cozy throw

– A small capri blue candle

So tell me, friends: what’s your go-to hostess gift?

What’s your favorite thing that you own that was under $50?

xo

Gina

More of this year’s gift guides:

For the Men

For your Fitness-loving friend (or yourself)

For the Kiddos

To spice up this year’s gift guides, I’m including some giveaways for some of my favorite items on the list. Comment below and I’ll pick a lucky winner to receive my favorite furry slippers and a Beautycounter palette of choice. Leave an extra comment if you follow me on IG!

Congrats to last week’s giveaway winners: Jessie (on the giveaway for Him) and Tracy (for the Kids). Please email me [email protected] and I’ll get your prizes on the way today!

*Note: none of my gift guides are sponsored, and companies are not able to purchase spots on my gift guides. These are all items I curated myself and genuinely think they’d make awesome gifts for someone you love. Affiliate links are included, which don’t affect purchase price but enable me to earn a small kickback. Thank you so much for supporting this little blog. <3

The post 2018 Holiday Gift Guide for Holiday Hostesses (and under $50 faves!) appeared first on The Fitnessista.

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palecollectionstudent · 5 years

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Exercising daily but don’t see any progress? You might be doing it wrong. Instead of going at it alone, try working out in a group. Working out is tough, more so when done alone. Getting yourself into a group exercise setting comes with all sorts of benefits for your mental and physical health – and […]

The post Why Group Exercise Can Help You Lose More Weight appeared first on Shape Singapore.

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palecollectionstudent · 5 years

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PSA: The 2019 Winter Mantra Box® is now available for pre-order! Get yours by clicking here.

Disclaimer: This post contains affiliate links which means YBC® will earn a small commission if you happen to make a purchase. Thanks for the support.

Motivation Monday is a weekly series on YBC® where we'll unveil that week's podcast episode of Namaslay with YogaByCandace®, a few inspirational uplifting or interesting bits from around the web, and new books, finds and other goodies our team is loving.

I landed last night at midnight after an inspiring long weekend in Scottsdale at the first ever YBC® Business and Marketing retreat (check out our FB vlogs here or here), and I am hitting the ground running today. I've been having some health issues and I met with a naturopath so I'm starting a crazy cleanse today for three weeks and need to run around buying all the herbal supplements to get this thing going. I'll be blogging (and probably vlogging) about it too, so stay tuned.

I’m also bringing you today’s podcast on yoga for PTSD. I did a post on 5 tips for teaching to PTSD recently, and this podcast goes even more in-depth. If you have any comments or experiences you’d like to share, please let me know below! Enjoy your week!

Namaslay® with YogaByCandace® Season 3, Episode 9: In this episode, I introduce fellow yoga teacher and Namaslay® Yoga Teacher Training specialty instructor Jen Mehall. Jen teaches to various specialities including yoga for PTSD, and she talks about what drew her to want to teach to PTSD students, how to find a training or certification to teach to a particular specialty, and offers 3 quick tips for teachers who are approached by a student with PTSD. If you are interested in learning more about yoga for PTSD or interested in joining a Namaslay® Yoga Teacher Training, then this podcast is for you! This podcast is available on iTunes, Google Play, Google Podcasts, Spotify, Stitcher, and pretty much anywhere you listen to podcasts. Or, you can also listen here. And if you have a second, would you mind taking this survey? We just want to get some demographics about who's listening to the podcast. Thanks!

Plus:

Part of the cleanse requires putting some essential oils on the bottom of the feet before bed. This is the blend that was recommended to me.

If you're looking to improve your personal finance, I cannot recommend this old school book enough. I read it on the plane out here and it's genius.

Did you know you can naturally cleanse your pets from parasites?

7 ways to ease your anxiety going into the new year.

Do I need a nap or restorative yoga?

Why it’s different to run as a woman.

How to use the 7 chakras in practice.

Solid advice on confidence from WBNA star A’ja Wilson.

11 ways to stop negative self-talk.

Friendship quality over quantity.

Try stopping a panic attack or anxiety with this step.

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palecollectionstudent · 5 years

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Win an Instant Pot! The Keto All Day Cookbook features over 100 low-carb, keto, paleo & primal recipes. Martina Slajerova's best ever recipes, all carefully selected for this cookbook.

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palecollectionstudent · 5 years

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I’m back again this Sunday to bring you more gift ideas!! Last week I shared my Top 20 Gifts For Her, but if you’re more interested in ideas for the guy in your life, I’m here for you! Time is only going to go faster each day this month so hopefully this helps you nail down the perfect gift for your special someone in no time flat! I have gifts for the coffee and pizza lover, gifts for the fitness enthusiasts in your life, and gifts for the stylish dude that wants to smell fresh to death. And gifts start at just $30!

Chemex OTTO 6-Cup Coffee Maker

Got a coffee lover in your life? This coffee maker gives you a stylish design with a delicious brew. And instead of heating up the water yourself like a normal pour over, it does it for you. Magical.

The North Face Denali Etip Gloves

People need to get their texts out, even in the middle of winter in the freezing cold. Keep those tootsies toasty while your guy gets around town.

Cuisinart Portable Outdoor Pizza Oven

Do you have a camping enthusiast in your life? Well make sure they get to still enjoy their favorite pie, even while deep in the woods. And this one is 40% off right now!

Allbirds Wool Runners

If you have a shoe lover in your life, they will absolutely adore these insanely comfortable sneakers. And they come in 12 different colors!

Hudson Wool Car Coat

This coat is a total wardrobe staple. It will be awesome for work or for play, and it comes in 4 different colors. Oh and guess what? It’s on sale for 40% off!!

Tile Sport (Key Finder, Phone Finder, Anything Finder)

If you have a guy in your life who is constantly losing his phone or misplacing his keys or always rummaging in the couch for the remote control, this is the new key to success.

Motiv Fitness & Sleep Tracker Ring

This fitness tracker is unlike any other. If your guy isn’t a fan of wearing a watch to track his fitness, this is a great, stylish alternative!

Corkcicle Whiskey Wedge Glass

Cocktail obsessed? This glass will cool your whiskey, tequila or whatever else, all without watering the drink down.

MOZZIE Single Platform Hoverboard

If your dude wants to be on the move at all times, this hoverboard will get him there even faster. And this one has built in bluetooth speakers so he can rock out while he hovers.

Apple AirPods

There are a ton of bluetooth speakers out there nowadays, but I still think these ones are the most stylish. And from what I hear, they are super comfortable!

Stance Floral Boxer Briefs

Stance has some of the most comfortable socks, but their boxers might be even better. Not that I can speak from experience, but I can speak to how good my husbands butt looks in these. So really, it’s present to yourself.

Pico Pro Craft Beer Brewing Appliance for Homebrewing

Even though beer is suuuupes gross, a lot of people seem to like it. Weirdos. If your guy loves a nice cold glass of pee water, he may want to try to act like he can make his own. Feed his ego and this home brewing kit.

Armani Stronger With You Cologne

If you can picture what a model should always smell like, it’s this cologne. My guy friend wears it and I want to immediately cuddle him every time I see him. Is that weird?

Nest Learning Thermostat

Instead of fighting with your spouse about who gets out of bed to choose the thermostat, your Nest thermostat can be through an app on your phone. Plus it lights up whenever you enter the room with time and temperature data.

Arccos Golf 360 Golf Performance Tracking System

My husband became golf obsessed this year which means I’m always looking for creative golf gifts. With this system, the hubs will know the exact distance to any point on the course, learn precisely which club to use in every situation and identify actual strengths and weaknesses of their game. This was obviously copied and pasted because I know absolutely nothing about golf. And it’s 20% off!!

Fitbit Surge Fitness Superwatch

I have a FitBit myself and I love it! The tracking on it is great and I really like the app. This one comes in 3 different colors and has a super slick screen!

Braun Electric Shaver and Razor

Whether you like the fact that your husband has continued on with his No Shave November habits…or not…this razor will at least help them look presentable in public spaces.

Parrot Drone

I know absolutely nothing about drones, but I did see positive reviews all over the place for this one. If you have a tech lover in your life, they will definitely kiss you right on the lips for getting them such a badass gift!

YETI Hopper Flip Portable Cooler

This cooler is loved by many, especially outdoor enthusiasts that are sick of trying to haul around a clunky coolers during their many activities.

UGG Jogger Pants

In my opinion, joggers are totally socially acceptable. And since you know that anything UGG makes is going to be insanely comfortable, you know these pants are probably like wearing blankets.

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I hope this helps you shop for that special man in your life or at least gives you more ideas to build off of! Happy holidays!

____________

This post contains some affiliate links and I may be compensated, but all opinions are my own. This compensation helps with expenses to keep this blog up and running! Thank you for all your support!

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palecollectionstudent · 5 years

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Name: Maria Lara Age: 42 Location: San Antonio, TX

What does it mean to you to be part of the GGS Community? Girls Gone Strong is an amazing and diverse community of ladies I’m proud to be a part of. There are so many different types of ladies on their own journey, and we can support and cheer each other on. Having like-minded friends and support is always great to have.

How long have you been strength training, and how did you get started? I have been strength training on and off since I was in middle school. For several years in my 20s, during college, a friend and I were consistent enough to lose some weight, but we didn’t maintain it, and soon parted ways.

Around 2009 I discovered kettlebells, and I was amazed by this incredible tool. I tried to use it with little instruction, but I knew something wasn’t right because it would make my back hurt. In 2013, I was in introduced to Lean & Lovely by (GGS co-founder) Neghar Fonooni. This beautifully muscular lady had created a program for ladies with my new favorite tool! I was hooked and happy to have proper instruction.

Shortly after, I was curious how many other strong ladies there were out there using kettlebells. I ran across Artemis Scantalides, StrongFirst Team Leader, and followed her for a bit before subscribing to her workouts. Everything then became StrongFirst, and I learned more about the organization.

In summer 2017 I asked Artemis if she thought I could do the Tactical Strength Challenge with StrongFirst in October. She said, “Maria, YES!” She wrote a program for me, and in less than 12 weeks I increased my deadlift by 50 pounds!

My husband and I drove down to Hardstyle KBJJ owned by my friend, Hector Gutierrez, Senior SFG, in Corpus Christi, TX. That day was magical because I felt the support and camaraderie of the StrongFirst instructors and students around me and was ready for more! I remember filling out the “Athlete Form” thinking I’ve never been an athlete in my life! Hector said, “You’re an athlete now!”

A few short weeks later I had the pleasure of meeting Karen Smith, StrongFirst Chief SFB, Master SFG, at the one-day kettlebell course in Austin. I had a blast and learned so much. I knew I had to pick a date for my certification and go for it.

Working with both Artemis and Karen, with additional help from Hector and other SFGs, I’ve been training for my kettlebell instructor certification for almost a year, as I prepare for the weekend of December 7-9, 2018 in Dallas.

What does your typical workout look like? Warm-up with T-spine and lat mobility, foam rolling. Kettlebell get-ups, swings, presses, cleans, squats, and snatches in some variation. A few other exercises to increase strength and endurance.

Favorite lift: Kettlebell swings and deadlifts.

Most memorable PR: 231-pound deadlift (105 kg) in October 2017 at the StrongFirst Tactical Strength Challenge.

Top 5 songs on your training playlist: No specific songs, but usually Tiesto, Depeche Mode, Ricky Martin, Prince, with a little comedy from Gabriel Iglesias and Bill Engvall.

Top 3 things you must have at the gym or in your gym bag: Water, music, and chalk.

Do you prefer to train alone or with others? Why? I train alone at home. I’ve gotten used to it and it helps me focus. If I have everything I need at home, I don’t have to drive to the gym, and I can train anytime.

Most memorable compliment you’ve received lately: I am seeing a chiropractor for an old childhood back injury that flared up. He was checking my movement and asked me to squat. He asked, “Do you have any weight training background or anything? Because you have great squat technique!”

Most recent compliment you gave someone else: “That color looks good on you,” to a random person at the grocery store.

Favorite meal: Pizza!

Favorite way to treat yourself: Massage, pedicure, and relaxing.

Favorite quote: “Trust in the Lord with all your heart.” “Love each other.” “Do to others as you would like them do to you.”

Favorite book: The bible.

What inspires and motivates you? My family, friends, other badass ladies.

What do you do? Neurology research at a military hospital. We work with service members who have had a traumatic brain injury to try to improve their quality of life post injury.

What else do you do? I love food, eating and cooking, but I’ve always enjoyed baking. I love dogs; they are my kids. I also enjoy crochet and other creative things.

Describe a typical day in your life: Get up, get dressed, pack lunches for my husband and myself, cook us a quick breakfast, then off to work. After work, home to cook dinner. I like to plan out my meals every two weeks so I can speed things up. I train in the evenings after dinner is done.

Your next training goal: To earn my SFG certification.

For what are you most grateful? My family, friends, and my relationship with the Lord.

Of what life accomplishment do you feel most proud? I value education, so anything I’ve learned, whether formally or informally.

Which three words best describe you? Caring. Thoughtful. Tenacious.

How has lifting weights changed your life? I can do more things, and I have better endurance. My husband asks me to help him lift things like his kayak. It hangs on the wall when not in use, so it takes two to hang it and take it down.

What’s the coolest “side effect” you’ve experienced from strength training? Just being stronger is pretty cool! Feeling that kayak getting lighter.

What do you want to say to other women who might be nervous or hesitant about strength training? Find a good instructor and learn basic movements first. You certainly don’t want to get injured. Strength is awesome, but it’s important to do it safely.

Don’t be afraid to try. I’ve often shocked myself when I looked at the weight and thought, “I wonder if I can lift that?”

Once you’re comfortable with the movement, pick up something challenging. It won’t do much if it’s not heavier than your purse. And most of all, enjoy the stronger version of you!

You can connect with Maria on her Facebook page!

The post GGS Spotlight: Maria Lara appeared first on Girls Gone Strong.

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palecollectionstudent · 5 years

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We hear a lot about fat, carbs, and proteins. Low fat or high fat? Low carb or vegetarian? High protein for weight loss? There is so much confusing information that it’s tough to figure out what’s best for you.

At Low Fat Low Carb, we don’t recommend following any diet. We do, however, recommend that you follow the right balance of whole foods that will support your body depending on your lifestyle and goals. This means, that your “diet” will continually be evolving to meet your needs. Let’s have a look at some ways to get started so that you can calculate the right number of calories and percentages of macronutrients to suit you. What’s a macronutrient? Well, it’s the big 3! Carbs, Fats, and Proteins.

Firstly, you’ll need to figure out how many calories your body requires to function in a day. The easiest way to do this is to use our BMR calculator by clicking HERE.

From here, and depending on your goals, you’ll want to adjust your “Activity Adjusted Intake”. For weight loss, you’ll want to reduce by 500-800 calories (without going lower than 1200 calories). For weight maintenance, you’ll want to reduce by 300 calories. For weight gain or pregnancy/nursing, you’ll want to add 300-500 calories. Once you have calculated the number of calories you will need to eat in a day, you can check the list below to choose the macronutrient balance that’s right for you! Don’t forget, one gram of protein and carbs is four calories and one gram of fat is nine calories.

Example to calculate proteins: Choose percentage. Multiply your daily caloric by the percentage of proteins and then divide by 4 to get the total number of grams of protein to eat daily.

If you are eating 1800 calories daily and you want to eat 35% protein. You’ll multiply 1800 x 0.35 to = 630. This is the number of calories coming from protein. Divide this number by 4 to get a total of 157.5 grams of protein daily.

TEXT VERSION:

Your body functions best with an optimal balance of proteins, carbohydrates, and fats. But how can you figure out which balance is optimal?

At LowFat LowCarb, we believe it is best to support your body depending on your life-stage and health goals. Here are some guidelines to get you started with finding what balance of macronutrients is best for you.

1 – Weight Loss

Studies are consistently confirming that for long-term weight loss and weight maintenance, a diet consisting of more protein and less carbohydrates is ideal. Many people who need to lose weight just aren’t getting enough protein and are consuming too many carbs. Focusing on protein consumption throughout the day will help curb cravings and prevent fat storage from excess carbs.

45% protein, 25% carbs, 30% fat

2 – AutoImmunity

If your immune system is under stress, a diet slanting towards Paleo foods with the following macronutrient balance can really support your body. As well, lowering body fat might be needed to start lessening inflammation and helping you feel great. Paleo foods focus on lean white meats and fish, grass-fed beef, lots of vegetables and healthy fats from coconut, avocado and olives. Healthy fat nourishes while the extra carbohydrates may provide energy to a depressed immune system.

30% protein, 30% carbs, 40% fat

3 – Fertility

If you are considering becoming pregnant, it’s important to have a healthy amount of fat in your diet and on your body. Fertility depends on optimized hormones. Fat helps to regulate hormones and enables them to properly communicate to each other. Focus on avocados, quality eggs, salmon, olives and olive oil, coconut and coconut oil.

25% protein, 30% carbs, 45% fat

4 – Menopause

Many women find that their body responds very differently after menopause. The dramatic hormonal shift can also dramatically affect body composition. Choosing a fairly balanced macronutrient ratio can provide long term support during this stage of life while helping in maintaining weight and hormonal balance. Keep in mind that macro balance will need to be adjusted depending on activity level and other factors.

35% protein, 30% carbs, 35% fat

5 – General Health

If you’re generally healthy without any particular health goals or ailments, we suggest you try a few different approaches to really discover which macronutrient balance is best for you and what makes you feel great in your body. The Institute of Medicine of the National Academies recommends the following general macronutrient ratio. Remember to always focus on whole foods and avoid refined grains and sugary carbs.

10-35% protein, 45-65% carbs, 20-35% fat

The best person to prescribe the right macronutrient balance is YOU. At LowFat LowCarb, we believe that you can become your own detective in health. Try a ratio, according to your current lifestyle and goals, and then adjust if you don’t find it feels great to eat this way. But, don’t change it up too soon! It takes at least 28 days to transition from the old way of eating to your new lifestyle. Of course, we are always here to help. Just email us at [email protected] with any questions. Or, when you become a free member, you can chat directly with our nutritional team!

The post 5 Ways to Find Your Perfect Diet appeared first on Low Fat Low Carb.

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palecollectionstudent · 5 years

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Dear Aimee, I want to lose weight, but I’m breastfeeding and three months postpartum. I don’t want to…

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palecollectionstudent · 5 years

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Gently undo the damage of tech neck with these five easy stretches.When we’re tapping and scrolling away on…

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palecollectionstudent · 5 years

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A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.

December is always a busy month, even busier in my home because it’s also my daughter and husband’s birthday month! I’m also planning my January recipes, let me know what types of recipes you would like to see for the new year!

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing!

THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated Weight Watcher Freestyle Points for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!

MONDAY (12/10) B: 2 hard-boiled eggs (0) and banana (0) L: 1 ½ cups Crock Pot Chicken Taco Chili *(0) with 2 tablespoons reduced fat cheddar (1) D: Pasta Fagioli (5) Totals: Freestyle™ SP 6, Calories 879**

TUESDAY (12/11) B: ⅓ cup quick oats (3) with 1 teaspoon honey (1), ½ cup blackberries (0), 1 tablespoon skim milk (0), 1 tablespoon chopped pecans (2), pinch salt. L: 1 ½ cups Crock Pot Chicken Taco Chili (0) with 2 tablespoons reduced fat cheddar (1) D: 2 Chicken Enchiladas (8) with Cilantro Lime Cauliflower “Rice” (1) Totals: Freestyle™ SP 16, Calories 1,029**

WEDNESDAY (12/12) B: 2 hard boiled eggs (0) and a pear (0) L: 1 ½ cups Crock Pot Chicken Taco Chili (0) with 2 tablespoons reduced fat cheddar (1) D: Cheeseburger Soup (7) Totals: Freestyle™ SP 8, Calories 869**

THURSDAY (12/13) B: ⅓ cup quick oats (3) with 1 teaspoon honey (1), ½ cup blackberries (0), 1 tablespoon skim milk (0), 1 tablespoon chopped pecans (2), pinch salt. L: 1 ½ cups Crock Pot Chicken Taco Chili (0) with 2 tablespoons reduced fat cheddar (1) D: Baked Beef and Cheese Manicotti (10) Totals: Freestyle™ SP 17, Calories 1,018**

FRIDAY (12/14) B: 2 hard-boiled eggs (0) and banana (0) L: LEFTOVER Baked Beef and Cheese Manicotti (10) D: Baked Scallops (5) with ¾ cup Spaghetti Squash with Bacon and Parmesan (4) Totals: Freestyle™ SP 19, Calories 1,043**

SATURDAY (12/15) B: Bacon Egg and Avocado Breakfast Sandwich*** (6) L: Chicken and Lentil Soup (1) D: DINNER OUT! Totals: Freestyle™ SP 7, Calories 632**

SUNDAY (12/16) B: Easy Bagel Recipe (3) with 2 tablespoons light cream cheese (3) and sliced tomatoes (0) L: LEFTOVER Chicken and Lentil Soup (1) D: Braised Chicken Thigh with Mushrooms and Leeks (8) and Massaged Raw Kale Salad (2) Totals: Freestyle™ SP 17, Calories 1,022**

*Prep Sunday night.

**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.

***Make a double batch of bagels for breakfast on Sunday.

(more…)

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palecollectionstudent · 5 years

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Holiday cookies don't have to be unhealthy! These crispy keto cinnamon star cookies are made of ground almonds so they are naturally gluten-free.