Healthy Holiday How To’s!

Well the #holidays are upon us, and it’s all about celebrating with family/friends and, of holiday-piecourse, eating lots of food (sometimes more than we want to).

Between the mashed potatoes, buttery rolls, stuffing, desserts and sweet pies, and holiday drinks at all your favorite bars and coffee houses, it’s easy to “over-indulge”! But no matter how tempting one more piece of pie or that fancy drink may be, it’s important for us to continue to make smart and healthy eating choices during this time of year.
So here’s my ever so humble advice:

  1.  Use smart substitutions when cooking: try egg whites instead of whole eggs; use low or nonfat dairy items; serve whole grain vs white rolls; try Splenda instead of sugar; use real baked yams instead of canned or candied yams; try using sodium free seasonings or real onions and garlic cloves instead of salt, garlic salt, onion salt….just to name a few!
  2. Eat a healthy meal at home before you go to a holiday party.
  3. Pace yourself and eat slowly. Remember it actually takes 20 minutes for your brain to get the signal that you are full. Tip: put your fork down (all the way on the table people …LOL) between each bite.. and complete your chewing and swallowing before you reach for that fork again..Ha!
  4. Skip the salty pre-meal snackage.
  5. Monitor or try 86’ing the whip cream and marshmallows on those fancy coffee house drinks.
  6. Drink plenty of water at meal time and between cocktails. This will help from over-indulging.
  7. Don’t stand at the buffet table, this actually promotes you eating more food than you need. Take a plate and sit down.
  8. Take a walk after you eat or head to the gym earlier in the day. It’s important to expend more calories that you take in.
  9. Focus on socializing! Conversation is “Calorie Free!”
  10. Say “No” politely: “I couldn’t possibly have another bite, but it was so delicious!”
  11. Allow yourself only one indulgence, whether it be a cocktail, a dessert or a second helping of your favorite holiday food.

Just remember… we do have to live and it’s okay to enjoy food. Just be smart. If you are a person who goes to many holiday parties, it’s best to strategize, because before you know it, those 5-10 lb of holiday weight will creep up. And it’s easier to gain weight than to lose it!

Happy Healthy Holidays!

#holidayeating #happyholidays #eatright #Healthyeating #Howtoeatduringtheholidays #Healthyeatingtips #holidayparties #randisfitness #randisnutrition

Tuesday Tip!

eat real foodTuesday Tip!
Take some time today to learn to eat real food!
Not processed, low calorie, non fat, packaged food or supplements to make up for the nutrients you’re depriving yourself when you decide to “diet” (ugh that dreaded word again) or deprive yourself of food, when you think that skipping meals will help you lose weight!
Try eating 3 meals and 2 small snacks that are balanced with those 3 little basic macronutrients called “Carbohydrates (oohh.. yeah), Protein and Fat!”
Yes.. we NEED all three of these to create energy and satiety and ultimately survive!
 
So please…… don’t be afraid to eat REAL FOOD!!!!! 
I promise you will like it!
#Livelifetothefullest #SayNoToDiets #EatRealFood #BasicMacronutrients #WhatisRealFoodYouAsk #Don’tDeprive #energy #eatRight #Lifestyle #Healthy #WholeFoods #RealFood #RandisNutrition
Now go eat!!!!!!

 

Gluten Free “Diet” Ha!

glu·ten
ˈɡlo͞otn/
noun
A substance present in cereal grains, especially wheat, that is responsible for the elastic texture of dough. A mixture of two proteins, it causes illness in people with celiac disease.

Gluten free fad

 

A gluten-free diet (and there it is…. that dreaded word “diet” again!), is a diet that excludes gluten, a protein composite found in wheat and related grains, including barley and rye.
Gluten can cause health problems in those who suffer from celiac disease and in “some” cases of wheat allergy. For those diagnosed with celiac disease, a strict gluten-free diet is the only effective treatment to date. There is ongoing research and debate on non-celiac gluten sensitivity. Some people believe that there are health benefits to gluten-free eating for the general population, but there is NO published experimental evidence to support such claims.
Eating gluten free is NOT a weight loss regimen and it is frustrating to hear that people go on this diet to lose weight. So far I have not known anyone to lose even an ounce by becoming “gluten free!”
So please people learn how to eat right, portion your food, quit eating junk food and fatty foods and drinking alcohol every night…..and……Get yourself on a workout regimen!!!! Quit looking for any excuse not to actually change your lifestyle and I PROMISE you.. you will lose weight!

 

4 of the Most Common Weight Loss Mistakes

1. CUTTING OUT CARBOHYDRATES

  • Everyone NEEDS carbs to survivekeep-calm-and-eat-carbs-13
  • Carbs are you PRIMARY “Energy” source
  • Carbs are converted to glucose, which is taken up by your brain and skeletal muscles
  • The rest is stored in the liver as glycogen, which can be used as an immediate energy source or stored for future use

2. NOT EATING ENOUGH PROTEIN

  • Protein is not an energy course, but can AID in replenishing glycogen repletion
  • Protein creates better muscle refueling and rebuilding
  • Protein reduces Cortisol, a hormone that breaks down muscle
  • Amino acids from protein, if readily available, enhances muscle repair and reduces muscle soreness
  • Protein HELPS BURN FAT!!

3. SKIPPING MEALS

  • Skipping meals can actually have the reverse effect than you’d expect
  • When skipping meals, your body goes in to the “fed-fast” state (starvation mode)
  • Your brain will use all the carbs you ate to function and your body will go into lipolysis – in essence, turns everything else in to fatty acids and stores it in your adipose tissue

4. LISTENING TO YOUR FRIENDS ADVICE!

  • What works for your friend MAY NOT WORK FOR YOU!   Advice Square
  • Everyone’s body chemistry is completely different
  • Weight loss strategies MUST be individualized to YOUR needs, likes, goals, and comorbidities, that all need to be considered when starting a new program that’s going to produce RESULTS!

It’s Gettin Hot Out There…….

The hot weather is fast approaching (or should I say..it’s actually lagging behind here in LA)… but will hit us hard anytime now through September…

And the key is to keep your inner body temperature cool and comfortable.

Try these great ways to hydrate without having to gulp down that “infamous” 8-Glasses of H2O………

  • Cucumbers contain 96% water – toss in your favorite salad or just nibble on some slices with some hummus!

    Stay Hydrated with cucumbers

    Stay Hydrated with cucumbers

  • Celery contains 95% water – Have 2 stalks with some peanut butter for a fun afternoon snack
  • Tomatoes contain 94.5% water – Throw some grape tomatoes with balls of mozzarella and basil leaves on some skewers for a great caprese appetizer
  • Watermelon is 91.5% water and is an excellent source of lycopene!
Great way to stay hydrated on a  hot day!

Great way to stay hydrated on a hot day!

  • Spinach is 91% water and will give you 15% of your daily Vitamin E needs in just 1 cup!
  • Berries, berries and more berries • Strawberries 91%, Raspberries and Blueberries 85% and Blackberries 88% • Wow blend for a great smoothie or top your favorite yogurt for an amazing array of flavors and nutrients

    A great cool down

    A great cool down