Eating more slowly will not only improve your digestion, but eating mindfully will allow you to appreciate what you are eating. It also helps you practice portion control and to stop eating when you feel satiated.
Here in America, the world of sports has grown every year, with millions of people given the chance to watch their idols battling for victory. In this world, fans are feeding more than their frenzy—at football games, typical tailgating means burgers, beer and brats; baseball has its traditional peanuts and Cracker Jacks, and the list goes on. Like the sports they cheer for, spectators are growing wider as well.
Imagine how it must be to actually live and work in that world. That was the position that radio personality Julie Buehler found herself in just a few months ago before deciding to take up the TLS Find Your Fit 2013 Spring Challenge.
“I host a daily sports talk radio show in southern California, and am surrounded by bad food choices—nachos, hot dogs, beer and bar food—and pressure to over-consume for the sake of entertainment. I needed to train my co-workers and friends, as much as myself, to redefine ‘fun’ and understand my goals of weight loss were not mutually exclusive from ‘being myself’.
“And that was the best part! My listeners LOVED my decision to do what’s best for me and still prove we can have fun doing so!”
Julie did much more than just talk about healthy choices. Over the course of 12 weeks, this sports radio host cleaned up her eating, put in her weekly workouts and dropped over 20 pounds and 18 inches!
As inspirational as they are, many of the images associated with weight loss and fitness present the journey as a solitary struggle. The depictions of the lone runner making their way along the beach, the weightlifter hard at work in a deserted gym and the unrelenting athlete rising up before dawn to begin their routine are widespread and familiar, and they provide a source of motivation for plenty of people.
On the other hand, this is certainly not the only way to succeed with weight loss, and may not be the best. These days, more people are taking advantage of the social aspect of the journey, sharing information, experience and hope with one another—thanks to Facebook and Twitter, these relationships can sometimes be formed across countries!
By making weight loss a collective effort, everyone learns more and improves much faster, and on those days when one member falls behind, another is available to pick them up. This newer approach is a big part of what enabled Cortney Nicolato to lose 53 pounds in 17 weeks with TLS Weight Loss Solution. As her testimony reads:
“I have been sharing my progress on Facebook with my friends. I really started this for my own accountability, but little did I realize the amount of inspiration these posts generated. My facebook family cheered me on with thousands of posts of encouragement. Additionally, I received Facebook messages asking about the program…many of these friends are seeing amazing results.”
Over the course of a weight loss journey, it’s expected that there will be plenty of trial and error: finding out what food combinations work best, when cravings for “bad foods” are likely to occur and how many meals are needed to avoid hunger pangs throughout the day. The common thread among all of the above is food, and of all the factors involved in successful weight loss, food is the most universal and stands among the most important.
The right food sources—lean proteins, fruits, vegetables and shakes—provide the quality nutrients that the body needs, not the empty calories it doesn’t. Learning this style of thinking enabled Andy Powell to lose 24 pounds following TLS Weight Loss Solution. As he puts it:
“TLS has shown me that I control what goes in my body and how that ultimately affects my entire well-being…I will continue to use that knowledge.”
Most of us have learned by now that eating the right (or wrong) breakfast can easily set the tone for the entire day. At worst, it might mean suffering through a caffeine-and-sugar-induced roller coaster that leaves us wishing for a noontime nap; at best, however, breakfast can deliver abundant and consistent energy that lasts—especially when it’s made up of a balance of nutrients that are sourced from real foods.
To make this happen, we need to include proteins, fats, fibers, and the appropriate carbohydrate choices—all from the least-processed foods we have access to. For better nutrition and energy--as well as for those who have found success with the low-GI lifestyle--it's time to think outside the (cereal) box.
Here are a few creative, non-traditional breakfast ideas worth trying:
Soup– if you prefer a hot breakfast but have had enough of bacon and eggs, homemade soup is a quick and easy alternative—especially if you make enough for leftovers. Veggies and beans contribute both flavor and fiber, and including a whole protein source like chicken, tofu or beef will add needed nutrients and energy. Add a little finesse with your favorite spices and you’ve got a simple, heartwarming meal that can be enjoyed anytime!
Salad– The cool crunch of fresh greens and vegetables first thing in the morning may seem a bit odd, but a filling salad can be prepared quickly and provides a filling host of fiber sources that keep your tummy from growling for hours—a few fresh berries can help with the transition, and make it seem more like breakfast. Add a protein of your choice, along with nuts and seeds, for a breakfast that fills you up with slow-digesting, clean-burning fuel.
Chili– a warm bowl of chili delivers a much better “Stick to Your Ribs” fullness than a cold bowl of cereal, and there’s something to be said for starting the day on a spicy note. Since this one typically takes a little while it’s best prepared ahead of time (such as for dinner the night before?), but this meat-and-bean combination provides plenty of protein and fiber, along with slow-digesting carbohydrates that will fuel your brain for hours before hunger strikes again.
Stir-fry– if you don’t happen to have a wok, use your favorite egg pan to melt some coconut butter and sesame oil and put the heat on some chopped broccoli, cauliflower, carrots and onions. Add chicken, beef or pork to the mix, and jazz it up with a handful of cashews, red pepper flakes, ginger, garlic, and a shot of soy sauce for a refreshing start to your morning.
Breakfast Cheesecake- While it’s not quite the Italian tradition, this dessert-lover’s breakfast is simple, sweet and satisfying. Begin by mixing 1 cup of cottage cheese with 1-2 scoops of vanilla-flavored whey protein powder. Add a handful of your favorite berries, a few tablespoons of granola and finish with a dash of cinnamon. Behind all the great taste is nutrition that lasts!
Breakfast, more than any other meal, should promote a rise in energy, satisfaction, and readiness to tackle the day’s tasks. If some of these suggestions seem odd, bear in mind: breakfast is nothing more than the first meal of the day, and it doesn’t have to be limited to what you may have grown up with. Give some of these Dinner-for-Breakfast ideas a try the next time you get bored—you’ll be glad you did.
By Hannah Calloway
When we log our meals, most people forget to log all of the additional things they eat with their meals. Keep in mind that condiments can make or break your meal, just as they make or break your diet and healthy eating choices. Here are some “best and worst” items from the condiment world: