Eat To Lose Weight
Eat To Lose Weight
I know, I know, summer is here and we have to get into our bikinis, tankinis or shorts. It is a scary time for most of us. So let’s get ready and do this!
I used to be a bodybuilder and so did my husband so we were very into the mechanics of the body, not just the food but how the food effects the muscles and the tone of the body in order to lose weight. So I am going to give you some rules to follow and ways to not only lose weight but to change the way you eat that are simple and easy to do, you just have to get into motion and then it becomes a lifestyle.
There is no easy way to do this. There are no shortcuts, you lose all your body fat or none, no spot reducing. This is a way to lose weight but change your lifestyle.
Alot of your eating (not diet, we will not use the “diet” word) should be made up of protein. So when starting out I want you to just be aware that you eat protein everytime you eat. So if you have a sandwich, make sure you have protein in that meal. If you have breakfast make sure there is protein. Doesn’t matter how you get it, I used to eat tuna fish for breakfast, protein makes you less hungry, carbs make you hungry.
Here are some specifics:
- Basic rule of thumb is: 70% protein, 20% carbs 10% fat for everyday.
- You should eat the amount of your weight for the amount of grams of protein. I.E. if you weigh 150, you should eat 150 grams of protein a day.
- You should also eat 5 meals a day to lose weight, this keeps your metabolism running fast and not slowing down. Remember, food is fuel, if your body runs out it will start to eat muscle first then fat, which we do not want.
- More than 1500 calories a day will put one pound on you, so watch your caloric intake.
- There is about 35 grams of protein in one cup of chicken.
- The protein in the egg is NOT in the yolk, it is in the white.
- One gram of fat = 9 calories
- One gram of protein = 4 calories
- One gram of carbs = 4 calories
- Remember to drink lots of water, at least 10 glasses a day. Water makes you less hungry, increases your metabolism and helps the fat to process through your body.
Here is how you can figure percentages:
20% of carbs of a 1500 caloric day = 1500 x .2 = 300 Divided By 4 (calories in one gram) = 75 divided by 5 (meals per day) = 15 grams per meal of carbs
- 37 grams per 1 medium potato
- .06 grams per egg
- 45 grams per 1 cup brown rice
- You will be reading the packages until you get familiar with the amounts. Keep a log at first so that you know. I always put 4 columns with Protein/Carbs/Fat/Calories
Here is a typical day:
Breakfast
4 egg whites
1/2 C. oatmeal
Mix these together and make pancakes if you like. Use a little natural jelly for syrup substitute.
Snack
10 almonds
Lunch
1 C chicken
1/2 potato
1 C favorite veggies
Snack
Spoonful of peanut butter
Dinner
Fish
1 C brown Rice
1 C. favorite veggies
Snack
Fruit, veggies or 1 C Greek yogurt
Some other ides to eat:
- Cook potato slices in the microwave for potato chips, here is a too I use.
- Use salsa to spice it up.
- Hot sauce is great for the metabolism.
- Use vinegar on your veggies, also a great metabolic boost.
- Greek all natural yogurt on your potato
- Need a pizza fix, use corn tortilla, slim mozzarella, tomatoes, chicken and spinach.
- Crystal Light is a great sweet tooth remedy, but don’t drink too much, it is an artificial sweetener.
- Greek all natural yogurt instead of sour cream.
- Humus is a good protein
- Snack on dried fruit, but be careful it takes alot of water out of you.
- Fruit is natural sugar, so this will make you fill with water and not show as much of your muscle tone, so don’t go crazy on fruit.
- Veggies are free, you can eat as many as you would like, but try and keep them fresh not frozen.
Some Rules OF Thumb:
- A big help is to have all of you meals ready to go, portioned out.
- Serve yourself in a small bowl or plate, very small, that way you will not fill it and finish it.
- CHEAT. If you have a craving, fill it, or else you will find yourself eating crazy trying to fill it. Don’t feel guilty, just remember that one flat tire is better than 4, so eat and then get back on your life change.
- Some cooking essentials:
- use egg whites instead of the whole egg, so 2 eggs = 4 egg whites
- use applesauce instead of oil to bake
- don’t use fake sugar use natural sugar, sweeten things with fruit or all natural jelly.
- use wheat flour
- wheat or brown rice, quinoa
- microwave potatoes to make potato chips
- have coffee with a little sweetener, caffeine is a good metabolic booster
Proteins
- Chicken
- Fish
- Tuna
- Eggs
- Little meat, 1 per week or 2 weeks
- Pork if you like it.
- Legumes
Carbs
- potato
- brown rice
- pasta once a month if you want.
- Veggies
Fat
- peanut butter
- egg yolk
- natural oils
Do some vigorous exercise of some sort everyday, then hit the gym or yoga 3 times a week. Walk, hike, lift milk bottles, water bottles or bricks at home, walk your dog, mow the lawn, be creative, do something every day.
Don’t look at the scale look at your clothes and look in the mirror. Muscle weighs more than fat, so if you are really looking into lifting for muscle you will weigh more. Be patient when on a weight lose, this should be a life style change, hang in there!
Let me know how you are doing. What weight did you start at and how are your clothes fitting monthly. Send pictures, inspire others!
Have fun.
Grow Long Healthy Hair
I love and am so jealous of those few people that are blessed with thick, beautiful healthy hair.
What do they do? Well most of them are just genetically gifted. But for us others we can help our hair grow healthier and longer.
Washing your hair is important for healthy hair. Eating right is also very important for healthy hair, you are what you eat. So let’s get down to the nitty gritty.
Washing your hair, here is a how to video:
I like to apply conditioner to the tips of my hair before I wash.
Top five things to help grow long healthy hair. Now remember, once your hair is damaged, you cannot fix it, you can just help the new growth and strengthen the growth you have, for less breakage.
1. You will want to once a week, wash out the build up of products. Healthy hair needs an apple cider vinegar rinse that will not hurt your hair color and will rinse out the build up. To safely rinse your hair with apple cider vinegar, mix four parts water to one part vinegar in a spray bottle. Spray your scalp well and work it into your hair. Let the vinegar sit for a few minutes and then rinse with cool water.
2. Hydrate. Your body needs water and so does your hair. So at least 8 glasses a day girls.
3. Sun damage is not good for your hair. Wear a hat, this is good for your face too!
4. Use leave in conditioner. I like Paul Mitchell and Suave has a new one that is lighter and smells good. This will protect your ends from your daily routine. To grow long Healthy hair it needs strength too. So a hot oil is good for the scalp and hair, you can use olive oil and cover with a shower cap and then put a warm towel on top ( I use the dryer to heat the towel) relax and then when it is cool, time to rinse your hair.
You can also leave conditioner in your hair overnight for a deep conditioning. Use a towel on your pillow (satin is best, for less drying) and then wash in the morning as normal.
5. Get a haircut to cut the ends and have healthy hair.
Ok, time to eat. A healthy diet is the best way to treat your hair and your body right. Your hair is 97% protein! Healthy hair is healthy eating. Without enough protein your body can’t replace the hairs that you naturally shed every day and what you do make can be dry, brittle, or weak.
Cybele Fishman, MD, “but with hair, it can take a few months for a nutritional deficiency or the effects of a crash diet to show up.”
The nutrients you eat today help fortify the hair follicle — from which each strand is born — and the scalp that surrounds it. “Healthier follicles? Healthier hair. Healthier scalp? Healthier hair!” Drayer says.
Of course, there’s more to your hair than what you eat. Smoking, hormonal imbalances, and not enough sleep can also affect how your hair is damaged.
10 Top Healthy Hair Foods
Web MD recommends
1. Salmon – rich in Omega 3 – Omega 3 at least 600-1000mg per day
2. Walnuts – rich in biotin and vitamin E – biotin – 30mcg/day
via e – 15 mg/day
3. Oysters 3 oz a day – zinc – zinc – 8 mg /day
4. Sweet potatoes or carrots, cantaloupe and apricots – beta carotene – beta carotene – 15-180milligrams
5. Eggs loaded with minerals Helps carry oxygen to your hair follicles anemia causes hair loss
6. Spinach – iron, beta carotene and vitamin C – 75mg /day
7. Lentils – protein, iron, zinc, biotin
8. Greek yogurt – protein – 1 gm per body weight I.E. – 140 pds = 140 grams
9. Blueberries – Drayer says. C is critical for circulation to the scalp and supports the tiny blood vessels that feed the follicles. Too little C in your diet can lead to hair breakage Kiwis, sweet potatoes, tomatoes, and strawberries.
10. Poultry – Protein, zinc, iron
Self Tanners
Well, yet another summer approaching and in Seattle we rust not tan 😦 SO again I am left to self tanners. I love to self tanners for many reasons:
1. I am tan right away.
2. It is much safer than the sun.
3. You can be tan in anytime of the year!
I have tried many self tanners. I will recommend some below, but first let’s prepare the skin.
1. Shower and scrub your skin with exfoliating gloves.
2. Dry off and hydrate your skin with your favorite lotion.
3. If you have a tendency to have age or dark spots you can coat those areas with a liquid band aid and let dry.
4. I don’t use gloves, but sometimes they are nice. I like to tan my hands also so I do not use them.
I love Christina and Jessica, but uggg.
This movie I just loved! Poor girl.
So put the tanner in your hands and smooth on like your lotion. Do one section, i.e. your chest, then arms, then stomach and work down to your legs. Smooth well. I like the Loreal tanner because you can see it as it is applied. Don’t rub in too much because as it begins to dry it stays. Stay clear from your knees, elbows and knuckles. On these areas with self tanners you want to apply some but do not rub alot. Another favorite of mine is Jergens. This one is great for beginners. It does not tan as quickly but is very easy.
Now after you are all done, and you want to do this pretty quickly if you do not wear gloves after self tanners you want to wash your hands. BUT this is what I do:
1. Run water through your palms, try to stay away from the tops of your hands. Rub together to wash off the residue, just on your palms.
2. Dry off with a towel and rub your palms, in between your fingers, this is a great place for build up and looks funny later, and your wrists. Just at the base of your hand and a little into the wrist. This is another sure sign of self tanners.
Ok, off you go. You should be dry in about 10 -15 minutes. You may have a little rub off on your bra later in the day, but it washes out. Sometimes I do the self tanners at night so I don’t have to worry about it.
Loreal – great color, easy to apply and has a little sparkle to it. A little orange odor, but not bad.
Jergens – a little less tan color, easy to apply and a little orange odor.
Let me know how it goes.
Kim
How To Apply Spring Fresh Eye Makeup
I love the springtime. I am always excited for the fresh colors, new fashion and flowers. What gets you more excited than a fresh wardrobe on a sunny day? With a new shirt or new earrings in your closet, you will want some pretty fresh eye makeup. So here is a favorite video to get you started and inspired for your new spring fresh eye makeup. Explore with colors and have fun!
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Kim Bushmiller has been involved in fashion for since she was able to wear clothes. She always dressed her mother and wore fashion forward clothes at a young age. Kim has always had an eye for color and design. She was a professional floral designer, and won awards for her designs. Kim loves to do interior design and is constantly updating and changing rooms for friends and family. She is a mother and wife with a love for color and style.
Kimberley Anne Designs 