Weight Loss and Dieting
Now's the time to ditch the gym and take advantage of the beautiful weather outside! Sure, treadmills and dumbbells can do the trick when it comes to burning calories, but nothing else beats getting some fresh air and slimming down at the same time. Here are a few summer activities that are going to get you outside and help you stay in shape for beach season:
If you find yourself traveling to a beach this summer or are lucky enough to live near one, grab a volleyball and a few friends. Hitting around the ball and having a blast in the sun gets your heart pumping and works your arms, legs, shoulders and core all at the same time. Running in the sand also helps you burn even more calories because your legs have to work harder to move through it. When you need a break, whip up a frosty chocolate or vanilla smoothie with Naturade Total Soy. This protein powder has all of the vitamins and minerals you need to keep your body going.
Having a green thumb can translate to a toned body. You may not immediately associate tending to flowers with a workout, but all of that bending over, squatting and reaching is great for your glutes, and you may even break a sweat! Not many people can say that the result of their workout is a beautiful garden.
If you love the great outdoors, grab your hiking shoes and hit up your local trail. Bring along a few friends, a water bottle and some snacks. After walking the trail for just one hour, you'll already have burned about 387 calories! How's that for motivation to keep going?
Cool off during the hot summer days in your nearest lake, pool or ocean. Not only is this workout great on your joints, it can be relaxing and refreshing. Just an hour of casual swimming can burn up to 324 calories. While you're on the water, grab a kayak to explore the area and really tone your arms.
Grab your clubs and head out to the course to polish your golf swing and tone your body. The simple act of just walking up and down the course with your clubs can burn up to 359 calories!
The best part about this activity is that it can be played virtually anywhere. All you need is a friend! Keep it casual or get a group together for an intense game of ultimate Frisbee and burn up to 272 calories in just 30 minutes.
There's one element in your fridge that you may be overlooking to help you get to that goal weight – and no, it's not Brussels sprouts or spinach (although those probably wouldn't hurt). This weight loss tool is located in your freezer and and stores cubes to cool of your drinks: The ice cube tray. It turns out, this plastic wonder can store much more than water. Here are a few ways this simple refrigerator staple can help you shed the pounds, just in time for summer:
With the days warming up, a cool, fresh smoothie is sounding better and better. Before the week starts, whip up a large batch of your favorite smoothie containing scoops of Naturade Total Soy. Add in your favorite fruits and fill a few ice cube trays. Stick them in the freezer for a few hours and in no time you'll have a healthy, frosty snack that you can grab when you're in a hurry – perfect for a low-cal protein meal!
If you've ever made cookies, you know how difficult it can be to refrain from eating the entire batch. After all, there's no more tempting smell than that of freshly baked cookies. Curb your temptations by baking half and scooping the rest of the dough into your ice cube trays. When you're in need for a sweet treat, pop one out and bake it without the temptation to eat 12, instead.
You may want to add a few more ice cubes to your glass of water. Keeping your H2O ice-cold can help to spike your metabolism. Your body will have to burn more calories to heat the liquid up to core temperature. It can amp up your metabolism by approximately 50 percent. Next time you're thirsty, grab a few cubes from that ice tray and drink up! You could even puree fruit like strawberries, raspberries and pineapple and freeze them to pop into your ice water later. They're filled with antioxidants and can give your drink a refreshing boost of taste without any added sugar.
If you're known to spice up your food with natural herbs, you can actually mix your favorite herbs with vegetable broth or water and freeze them in your ice cube tray. You can then add the cube directly to a heated dish or wait for it to thaw to use it in cold dishes.
Your ice cube tray doesn't have to go in the freezer. These perfectly portioned sections are great for filling with quick snacks like nuts or cheese.
Getting to that desired weight may be as easy as completing household daily chores like cleaning the bathroom or vacuuming the living room. Some only consider a workout to be running on the treadmill or hitting the gym to lift weights, but there are certain chores that can actually burn up to 100 calories! Tidying up the house while shedding the pounds – how's that for killing two birds with one stone? Here's how to get your house and your body in tip top shape just in time for those summer months:
Get to those dishes
Get on those rubber gloves and spend a full 60 minutes washing and drying your sink full of dirty dishes. Rubbing off those food stains and getting every plate and bowl sparkling clean is great for toning your arms. Keep your abs contracted throughout to burn even more calories. If doing the dishes for a full hour seems like a little too much to handle, put on some music or grab your laptop and catch up on your favorite shows. Burning 100 calories never seemed so easy.
Style your hair
Ladies, do you take the time to blow dry and style your hair in the morning before heading out? Well, if you don't, you may want to reconsider your routine. By holding your arms up to blow dry your locks and then using the straightener or curling iron for about 35 minutes total, you're looking at starting off your day with 100 less calories than what you woke up with. Sounds pretty good, right? Guys, unless you have long tresses, you may be out of luck on this one.
Walk while you talk
If you work at home and have to be on a conference call, use that time to walk around the house at the same time. Doing so for about 35 minutes is enough to burn off 100 calories.
Take a break
While taking a break won't shed more calories, it can help in promoting muscle growth. Whip up a chocolate or vanilla shake that contains protein powder for a low-cal meal replacement. Naturade Total Soy is low on sugar, but high in dietary fiber and delicious taste. Between toning your muscles, doing household chores and helping your muscles grow with protein powder, you'll be on your way to your goal weight in no time.
Change things up
Step into your living room and see how things can be rearranged to create a completely different look. You can easily shed 100 calories if you're moving around heavy furniture for about 25 minutes. A change in scenery, even if it's just a few pieces of furniture that have been shifted, can actually have a positive effect on your mood as well.
Grab that vacuum
Pop in a pair of headphones and go vacuum crazy. Clean every surface of your house to torch 100 calories in just one hour. With spring in our midst, this may also be a good idea to stave off seasonal allergies. You'd be surprised at how much dust is lurking in your house!
Amid all of the things we hear about weight loss, it's hard to determine what actually works and what's better left ignored. Some say a mixture of cardiovascular exercise and strength training, while other say that weight loss starts in the kitchen. Others choose the diet route to shed the pounds, which can sometimes leave you with results that are subpar. Experts are now finding that there is something that actually may make a difference in creating a slimmer waist: Soy protein.
What is soy protein?
Soy protein is derived from soybeans and is considered a complete protein which contains all the essential amino acids the body needs. Soy is packed with both arginine and glutamine. Arginine helps promote muscle growth while glutamine is the most abundant amino acid in the body. Sometimes extreme stress and intense exercise like marathons can deplete the body's levels of glutamine – stored in muscles. This amino acid can help your immune system function and appears to be necessary for normal brain function and digestion.
Soy and weight loss
According to a new University of Illinois study, as intake of soy increases, weight tends to decrease. The study found that soy had a significant impact on the body by boosting metabolism. Researchers were surprised to find that soy did have an effect on regulatory hormones and their receptors that signal to the brain that the body is full, but the soy didn't work by reducing food intake.
The effects of soy protein on weight loss were also studied on obese subjects that were given a soy protein-based low calorie meal replacement beverage instead of a milk-based equivalent. Researchers found that a low calorie diet with soy protein-based foods vs. a diet with animal protein-based foods was more effective when it came to weight loss, lowering blood lipids and keeping the weight off.
How to get soy protein
You can easily incorporate soy protein powder into your daily diet through a meal replacement powder. If you have a sweet tooth, start your morning off with a vanilla or chocolate shake using Naturade Total Soy. This is a quick solution to help you reach your weight loss goals without compromising taste or nutrition. With 13 grams of soy protein and 24 vitamins and minerals, this delicious snack may help you on your way to weight loss.
However, there are more ways to get your soy protein than through a sweet shake. Protein powders can be added to almost any meal to give it a boost. Bake a few scoops into your favorite morning muffin or oatmeal. For lunch, whip up a bowl of protein-packed mashed potatoes and for dinner, mix some protein powder into your ground beef for a beastly burger. Once dessert rolls around, consider delicious options like vanilla protein cheesecake, rice krispie treats or a vanilla protein cake.
Other benefits of soy protein
According to the Journal of Perinatal Education, soy protein also offers many other ingredients that impact heart health. The journal reported that consumption of soy protein has been found to reduce serum concentrations of total cholesterol, low-density lipoproteins and triglycerides. Those with elevated cholesterol seem to receive the greatest benefit.
Vegetarians and vegans can also benefit from soy because it gives them an alternative way to obtain essential vitamins without eating any animal products or byproducts.
When you're on the go or it's late at night and you're looking for a quick snack, you're likely going to gravitate to something that's right in the front of your fridge and is easy to prepare. Often, these go-to snacks are processed foods, cookies and other sweet treats. The availability of these unhealthy items may be what makes it so difficult to stay on track with a diet or stick to healthy foods. The truth is, if you have healthier foods in your fridge, you're likely to eat healthier! Here's how to transform your fridge to start noticing positive and healthy changes in your body:
Keep your produce visible
We're always being told to eat more fruits and vegetables – but that's often easier said than done, mostly because veggies and fruits are hidden in drawers in your fridge. We may forget that they're there (or simply pretend to forget) and reach for whatever may be at eye level. Instead, put your produce in a big, clear container on the top shelf of your fridge. This way, whenever you open the door, it's the first thing you see. You may grab a handful of carrots rather than some leftover macaroni and cheese. To make it easier on yourself, you could even cut up veggies and fruits and place them in clear Tupperware containers. Then you will already have fresh, cut-up fruit that is fast and easy to eat when you're hungry or on-the-go.
You could also use your fresh produce to add to a tasty protein shake for a healthy snack or meal replacement. Naturade Total Soy, available in both chocolate and vanilla, is packed with protein, dietary fiber and great taste. It will fill you up and leave you satisfied without giving you with empty calories that will only make you overindulge later.
Stock up on fueling foods
Below the fruits and vegetables, load up your fridge with foods packed with protein and calcium. Things like nuts, pickles, hummus, yogurt, cheese and cottage cheese provide your body with good fats – and many of them pair well with produce! Nuts like almonds and walnuts last for months longer when chilled in a fridge and they make for a delicious snack.
Replace sugary drinks
Replace all of those drinks packed with sugar, like soda and juices, with pitchers of water. If you find that you are looking for more taste, consider amping up the flavor of your water by adding fruit containing antioxidants to keep your immune system healthy and fuel your body. Try slices of lemon or lime, cucumbers or your favorite berries.
We always hear that breakfast is the most important meal of the day. It sparks our metabolism and gives us the energy we need to take on the day. But it's often simple just to have some coffee or grab a donut and run out the door. However, this may only leave your stomach loudly grumbling just a few short hours later. That's when you reach for the unhealthy snacks before lunch rolls around. Here are some delicious morning meals from Prevention magazine that are going to keep you full, satisfied and healthy:
Peanut butter and banana sandwich
When you roll out of bed in the morning, pop some whole wheat English muffins in the toaster, grab some peanut butter, bananas and blueberries. Spread each half of the toasted muffin with 1 tablespoon of peanut butter and top each half with some sliced bananas. The blueberries can be eaten on the side for a little extra morning snack filled with plenty of antioxidants.
Amp up your cereal
Pouring a bowl of cereal with milk is often one of the easiest ways to eat breakfast in the morning. But it doesn't have to be a big bowl of bland. Add plenty of berries, walnuts or almonds to one cup of healthy cereal or granola and enjoy!
If you have a sweet tooth in the morning and often go for sugary drinks or puffy pastries, try preparing two frozen whole grain waffles and topping each with ¼ cup of nonfat plain yogurt. You could even try it with some Greek yogurt for a cool, creamy and refreshing taste that pairs well with waffles. Add your favorite toppings like more fruit, nuts and pure maple syrup. This meal may just make you love breakfast again.
If you're always in a hurry in the morning and never seem to have time for breakfast, whipping up a chocolate shake might be just what you need. You may hear chocolate shake and immediately think sugar, but Naturade Total Soy is low on the sugar and calories and is packed with protein and dietary fiber that is going to keep you full up until lunch. It may even help you lower cholesterol!
Toast and toppings
Pop two pieces of whole wheat bread in the toaster. Once they're done, spread some almond butter on and slice an apple to put on top. This morning meal only adds up to about 415 calories and provides you with a boatload of nutrients and fiber so you won't overindulge later.
We all know the feeling when the clock strikes nine and suddenly, chocolate, ice cream and pizza sound pretty good. Unfortunately, these delicious treats don't make the body feel as good as they taste. So we try to cope with the cravings. However, that sometimes leads to simply overindulging later. We try to convince ourselves that because we didn't cave in the night before, eating twice as much is okay the next day. Here's how to deal with cravings for those ultra addictive foods:
Find your motivation
If you have no reason to not eat that sugary donut, chances are you may just cave into your cravings. Whether your motivation is to slim down for beach season or have more energy in your day-to-day life, having a goal will make it more likely that you'll resist those foods.
Everyone makes mistakes
If you do indulge in an unhealthy meal or have that extra piece of cake, well, sometimes that's okay. Just don't let one mistake erase all of the progress you have made so far. Many have the mindset that because they ate one unhealthy meal or snack that their diet is ruined – it's not. Continue to eat healthy and don't make it worse by assuming that you've failed.
Fill up on the right foods
When you're craving sugary treats, your body may actually be wanting a different type of food altogether. According to Annemarie Colbin, founder of The Natural Gourmet Institute and prominent author and lecturer on natural health and holistic medicine, here is what to really eat when you're craving the wrong foods:
If you're wanting sugar…you should be eating more whole grains and fruit and less meat, salt and dairy products. Substitute those sugary cravings for a frozen banana or a tasty vanilla shake. Naturade Pea Protein powder contains no animal by-products, artificial flavors, sweeteners or colors. With this meal replacement, you can get your fix for something sweet without all of the added sugar.
If you're wanting salty foods…you should be consuming more black beans and vegetables and less sweets, fats, alcohol and meat. To solve your salt fix properly, amp up your food with other herbs and spices or natural soy sauce.
If you're craving coffee…you should eat more vegetables and salad and eat less sugar, salt, grains and flour. Colbin suggested substituting regular coffee for grain coffee, which is a mix of grains, nuts, dried fruit and natural flavors that tastes similar to coffee.
Are you really hungry?
Oftentimes, your brain is just playing tricks on you to make you believe that you're hungry. Women's Health suggested picturing a sizzling steak. If you're actually hungry, the steak will sound good and you can go ahead and eat something. If it doesn't, you're more likely just bored than hungry. Oftentimes we can mistake dehydration for hunger. Instead, grab yourself a tall glass of water.
Clean out your shelves
You're more likely to satisfy your craving if you have it close at hand. If it's not there, you're likely not going to leave your house and drive to go get it. Go through your fridge and cabinets and eliminate any junk food that will only cause you to crave it. Fill it up with fresh fruit and vegetables as well as almonds, cheese, tuna, chicken and salmon.
Sometimes, it's the littlest of changes that can make the biggest difference in your life and overall health. You don't have to start some fad diet or start bodybuilding to create the change you want to see. Here are a few simple swaps you can make in your everyday life to get on the way to a healthier you:
A meal replacement in place of fast food
If you're in a hurry, your first instinct may often be to run through the drive through or pop a frozen meal in the microwave. However, you'll be getting lots of calories and not many nutrients. Make it easy on yourself by whipping up a chocolate or vanilla shake. Naturade Total Soy is a protein powder low in calories and cholesterol and high in vitamins and minerals. With its amazing taste, you'll be happy you swapped your meal!
Greek yogurt in place of sour cream
If you love sour cream and put it on everything from potatoes to tacos, you may want to consider cutting your calorie count significantly by using Greek yogurt instead. Plain Greek yogurt has the same cool, creamy taste with a boost of protein and much less fat.
Brown rice in place of white rice
This simple switch can give you essential nutrients that you wouldn't be getting with white rice. It's high in fiber and may even lower cholesterol.
Oatmeal in place of sugary cereal
While childhood favorites like Cinnamon Toast Crunch and Frosted Flakes may be delicious, they're coated with sugar and won't give you the energy you need for the entirety of your day. Instead, reach for the oatmeal. Don't be discouraged - this stuff can be dressed up to be just as delicious. Top it with a bit of brown sugar or honey and fresh fruit for a tasty morning meal that will fill you up right.
Cooking at home in place of eating out
When eating out, chances are you're not going to choose the light salad. You may go in thinking that, but when you see the menu packed with cheesy burgers and grease-laden hot wings, it's easy to give in. Save yourself the cash and the calories by eating in.
Chopsticks in place of a fork
It can be easy to start shoveling food into your mouth when you have a fork. But if you've ever eaten with chopsticks, eating that amount of food in each bite is a bit more difficult. It will force you to eat slower and maybe even help you realize when you're full.
Whole fruit in place of juice
By chowing down on a piece of fruit rather than juice, you'll be saving yourself lots of sugar and calories. You may also stay full for longer. According to Prevention, liquid carbohydrates aren't as filling as solids. Drinking doesn't require as much digestion, so the body doesn't register as full.
Nuts in place of chips
Before you plant yourself in front of the TV with a bag of chips, you may want to rethink your snack. Nuts are rich in heart-healthy fats as well as other vitamins and minerals, while chips are often packed with sodium and unnecessary calories. Stovetop popcorn cooked with canola or olive oil (without butter and with only light amounts of salt) is another great snacking option.
Eating healthy can sometimes be difficult, especially when you only have a few minutes to eat before you have to run out the door again. Busy schedules may leave you pulling up to the fast food window for the third time in a week. While stopping for fast food may be easy, you're not doing anything for your health. Eating a balanced diet doesn't have to mean spending hours at the stove cooking a gourmet meal. There are lots of ways to stay healthy, even when you don't have a lot of time on your hands.
Prepare meals in advance
According to Reader's Digest, fewer than 30 percent of Americans know what they're having for dinner by 4 p.m. It's no wonder why people gravitate instantly toward fast frozen meals. Pick a day during the weekend to plan out the week's meals. Oftentimes, the hardest part is just deciding what to have. Go through each night of the week and write down a list of what you're going to make. Write those ingredients on your grocery list so that your kitchen will be fully stocked. If you want, you could even make some of your meals ahead of time! Put each meal in a separate Tupperware container, making it easy to grab and heat up whenever you need it.
Make the kitchen an enjoyable place to be
If your kitchen is a mess, the counter is cluttered and the fridge is empty, you're likely not going to have the motivation to get in there and cook a healthy meal. Instead, you'll probably opt for a quick frozen meal or some fast food. Try stocking up on fresh produce, pouring yourself a glass of wine, opening up the windows to let in some natural light and cleaning up any messes that may be making the space look less than desirable.
If you do go out to eat, have a plan
Many restaurants these days are health conscious and make it easy for their customers to choose a healthy menu item. Look for items on the menu with lots of protein as well as veggies and salad. These are going to give you the energy you need to keep up with that busy schedule. Stay away from tons of carbs, like sandwiches with thick bread that are paired with a boatload of French fries. You could also opt for water instead of sugary soda to cut your calorie count even further.
Make more food than you need
Don't fret if you made too much food – it's perfect for leftovers! This way, you can eat it for lunch the next day and you won't have to take the time out to make something new.
Try a protein meal
One of the quickest meals you could possibly whip up is a meal replacement shake. Naturade Total Soy is a delicious and refreshing shake, is available in both chocolate and vanilla, and is the perfect way to fill you up fast without all of those extra calories. It contains plenty of protein, dietary fiber and low sugar!
Share the cooking responsibility
If you have to get the oven pre-heated or the chicken thawed, but you're stuck in traffic and won't be home for another half hour, simply delegate the responsibility to someone who is home. Have that person get it started for you and make cooking up a healthy dinner much easier.
When people set goals to slim down, they often embark into the world of dieting. However, for many this is an unknown territory. There are hundreds of diets out there and jumping into one without doing the proper research may not be doing you any favors. In order to lose weight and reach your goals, it's important to first understand the do's and don'ts of dieting.
Don't skip meals
Although it may seem like common sense that eating less helps you to lose weight, it doesn't work that way. Your body needs fuel in order to burn off calories. Not eating enough can lead to a decreased metabolism and depleted energy levels. This means your body will hold onto fat to use as energy. If you do want to cut back on the amount of calories you're consuming, consider a meal replacement shake. Naturade Total Soy, available in both chocolate and vanilla, is high in protein and low in calories to help you achieve your weight loss goals.
Don't be afraid to indulge
If you don't give in to that sweet tooth every once in awhile, you're going to end up overeating later. It's okay to have that piece of cake or cookie, as long as you only indulge in moderation. This will satisfy you enough to stay on track with your goals and maintain a healthy diet.
Don't cut out carbohydrates
The myth behind carbs is that they turn into sugars and are then stored as fat. However, it's not the carbohydrates that are making you gain weight, it's the extra calories. Consuming too much of any food can have the same effect. Instead, consume your carbs in moderation. According to Real Simple, dieters recommended two or three ounces of uncooked noodles per person per day.
Don't forget about fats
Fats tend to have a negative connotation surrounding them. However, not all fats are bad. Polyunsaturated fats found in olive oil, seeds and fatty fish can stop you from feeling hungry. Monounsaturated fats also help to lower cholesterol and increase heart health. Avocados and peanut butter are packed with these good fats.
Do include protein
Protein is essential for building muscle mass, reducing cravings and keeping you full longer. Turkey, fish cheese, beans, eggs and yogurt are all great sources of protein. Adding a bit of Pea Protein powder is another easy way to get your daily intake of protein.
Do have some snacks in between meals
Eating in moderation in between meals can help boost your metabolism and keep your energy levels up. Even just 250 to 400 calories may aid in weight loss. Great foods to snack on when you're hungry are yogurt, whole grain toast with almond butter, soup, steamed veggies or oily fish.
Do add some heat to your diet
Incorporating a little spice into your diet may have positive effects regarding your metabolism. According to FitDay, spicy foods may provide a temporary rise in metabolism, which may help to suppress appetite.
Do set realistic goals
Give yourself ample time to reach your goals of slimming down. You're not going to achieve celebrity looks overnight. Take each little accomplishment during the day as a win, even if it's turning down a cheeseburger in place of a salad.