21 yrs young. INTJ. New Yorker.
Health & Fitness
Ask me anything
I post anything that stimulates my senses
I'm too diverse to set a theme, so you'll find a little of everything on here.
"but this is my dream, I will decide where it goes from here… I design the path!"
You’re bound to start eating healthy if you get rid of all the unhealthy things in your kitchen (& by “getting rid” i do not mean eating it till its gone)
first things first go shopping for healthy foods then you can go ahead and worry about what times and how many times you eat in a day…
if you live w/ other people then get them in on the whole healthy lifestyle thing it will benefit them in many ways & will make things a whole lot easier for you
oh & quit it with the fast food it won’t do you any good most of it is about 786876% Sodium
here is …
Jamie’s Suggestions for a Healthy Grocery Shopping List
- Boneless, Skinless Chicken Breast
- Tuna (water packed), or White Meat Chicken (water packed)
- Fish (tilapia, cod, halibut, and on occasion salmon and sea bass)
- Extra Lean Ground Beef or Ground Round (92-96%)
- Buffalo steak (lean)
- Protein Powder (lactose free)
- Egg Whites or Eggs
- Rib eye Steaks or Roast
- Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
- Top Sirloin (aka Sirloin Top Butt)
- Beef Tenderloin (aka Filet, Filet Mignon)
- Top Loin (NY Strip Steak)
- Flank Steak (Sir Fry, Fajita)
- Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% Lean Ground Round)
- Extra Lean Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
- Oatmeal (Old Fashioned or Quick Oats)
- Sweet Potatoes (Yams)
- Beans (pinto, black, kidney)
- Oat Bran Cereal (watch sugar, less than 6 grams)
- Brown Rice
- Ezekiel Bread (frozen healthy section of Kroger’s or Whole Foods)
- Farina (Cream of Wheat from box)
- Multigrain Hot Cereal
- Pasta (Whole Wheat, Ezekiel brand – watch serving, very dense)
- Rice (jasmine, basmati, Arborio, wild, brown)
- Potatoes (red, baking, new)
- Kashi Low Sugar Cereals (less than 6 grams of sugar)
- Whole Wheat Pita (Low Carb Variety – Joseph’s Pita Bread, or Food for Life brand)
- Carbdown Flatbread (Wal-Mart)
- Corn Tortillas (Food for Life Brand is best, microwave to make crispy)
- Whole Wheat Tortillas (Food for Life brand)
- Rice Cakes (lightly salted only)
Fibrous Carbs & Vegetables (Fresh first, frozen second, canned last choice)
- Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)/Bagged Salad
- String Beans
- Black Beans
- Bell Peppers
- Brussels Sprouts
- Green or Red Pepper
- Spaghetti Squash (my fav)
- Berries (blueberries and raspberries)
- Lemons or Limes
- Melons (not watermelon)
- Eat bananas, strawberries, peaches or plums sparingly (lots of natural sugar)
- No dried fruits, including raisins (loaded with sugar)
- Natural Style or Organic Peanut Butter, even better, Peanut Wonder (Whole Foods Market)
- Olive Oil or Safflower Oil
- Nuts (peanuts, almonds)
- Flaxseed Oil
Dairy & Eggs
- Low-fat or fat-free cottage cheese
- Low or Non-Fat Milk (eat dairy only occasionally)
- Non-fat yogurt (look for low sugar only)
- Fat-free String Cheese
- Fat-free Cream Cheese
- Bottled Water
- Iced Tea (decaf)
- Coffee (decaf)
- Diet Soda
- Crystal Light or Wal-Mart Brand Sugar-Free Drink Mixes
Condiments & Misc.
- Fat-free Mayonnaise (on occasion)
- Ketchup (Heinz One Carb brand only)
- Reduced Sodium Soy Sauce
- Reduced Sodium Teriyaki Sauce
- Balsamic Vinegar
- Balsamic or Raspberry Vinaigrette (Farm Grove)
- Salsa or Fresh Pico De Gallo
- Steak Sauce
- Sugar-free or low-carb Ketchup
- Sugar Free Maple Syrup
- Sugar Free Jelly (Polaner or Smuckers)
- Chili Paste
- Tomato Paste (low sugar)
- Mustard (yellow or Dijon)
- Extracts (vanilla, almond, etc)
- Low Sodium fat-free beef or fat-free chicken broth
- Plain or reduced sodium tomatoes sauce, puree, paste (look for low sugar)
- Worcestershire Sauce
- Fat-free cooking spray
- Sugar-free applesauce for baking
Herbs & Spices
- Chili powder
- Mrs. Dash (all varieties)
- McCormick’s (all varieties)
- Butter Buds
- Bay leaf
- Onion Powder
- Garlic Powder
- Curry Powder
- Red Pepper
- Dry Mustard
- Pumpkin Pie Spice
- Black Pepper
Other Items to Purchase
- Fat-free Cool Whip
- Tofutti fudge pops (my fav)
- Sugar-free Jell-O
- Sugar-free Popsicles (Philly Swirl are awesome)
- DaVinci Gourmet Sugar-free Syrups (www.davincigourmet.com – my best kept secret!) Add to oatmeal for breakfast or to make a variety of different muffins, cookies or pancakes.
- Tacori Sugar-free Syrups (World Market)
PS I PERSONALLY STAY AWAY FROM ANYTHING THAT SAYS “DIET” & EVERYTHING BUT WATER UNDER BEVERAGES. I STICK TO GREEN TEA, CRANBERRY JUICE, ORANGE JUICE, AND OTHER HOMEMADE NATURAL JUICES, LEMON/LIME TEA & OF COURSE WATER (WHICH I HATE) & INSTEAD OF SUGAR/SPLENDA I USE ORGANIC HONEY
Wouldn’t it be nice to have everything run on autopilot? Chores, exercise, eating healthy and getting your work done just happening automatically. Unless they manage to invent robot servants, all your work isn’t going to disappear overnight. But if you program behaviors as new habits you can take out the struggle.
With a small amount of initial discipline, you can create a new habit that requires little effort to maintain. Here are some tips for creating new habits and making them stick:
Commit to Thirty Days – Three to four weeks is all the time you need to make a habit automatic. If you can make it through the initial conditioning phase, it becomes much easier to sustain. A month is a good block of time to commit to a change since it easily fits in your calendar.
Make it Daily – Consistency is critical if you want to make a habit stick. If you want to start exercising, go to the gym every day for your first thirty days. Going a couple times a week will make it harder to form the habit. Activities you do once every few days are trickier to lock in as habits.
Start Simple – Don’t try to completely change your life in one day. It is easy to get over-motivated and take on too much. If you wanted to study two hours a day, first make the habit to go for thirty minutes and build on that.
Remind Yourself – Around two weeks into your commitment it can be easy to forget. Place reminders to execute your habit each day or you might miss a few days. If you miss time it defeats the purpose of setting a habit to begin with.
Stay Consistent – The more consistent your habit the easier it will be to stick. If you want to start exercising, try going at the same time, to the same place for your thirty days. When cues like time of day, place and circumstances are the same in each case it is easier to stick.
Get a Buddy – Find someone who will go along with you and keep you motivated if you feel like quitting.
Form a Trigger – A trigger is a ritual you use right before executing your habit. If you wanted to wake up earlier, this could mean waking up in exactly the same way each morning. If you wanted to quit smoking you could practice snapping your fingers each time you felt the urge to pick up a cigarette.
Replace Lost Needs - If you are giving up something in your habit, make sure you are adequately replacing any needs you’ve lost. If watching television gave you a way to relax, you could take up meditation or reading as a way to replace that same need.
Be Imperfect – Don’t expect all your attempts to change habits to be successful immediately. It took me four independent tries before I started exercising regularly. Now I love it. Try your best, but expect a few bumps along the way.
Use “But” – A prominent habit changing therapist once told me this great technique for changing bad thought patterns. When you start to think negative thoughts, use the word “but” to interrupt it. “I’m no good at this, but, if I work at it I might get better later.”
Remove Temptation - Restructure your environment so it won’t tempt you in the first thirty days. Remove junk food from your house, cancel your cable subscription, throw out the cigarettes so you won’t need to struggle with willpower later.
Associate With Role Models - Spend more time with people who model the habits you want to mirror. A recent study found that having an obese friend indicated you were more likely to become fat. You become what you spend time around.
Run it as an Experiment - Withhold judgment until after a month has past and use it as an experiment in behavior. Experiments can’t fail, they just have different results so it will give you a different perspective on changing your habit.
Swish - A technique from NLP. Visualize yourself performing the bad habit. Next visualize yourself pushing aside the bad habit and performing an alternative. Finally, end that sequence with an image of yourself in a highly positive state. See yourself picking up the cigarette, see yourself putting it down and snapping your fingers, finally visualize yourself running and breathing free. Do it a few times until you automatically go through the pattern before executing the old habit.
Write it Down – A piece of paper with a resolution on it isn’t that important. Writing that resolution is. Writing makes your ideas more clear and focuses you on your end result.
Know the Benefits - Familiarize yourself with the benefits of making a change. Get books that show the benefits of regular exercise. Notice any changes in energy levels after you take on a new diet. Imagine getting better grades after improving your study habits.
Know the Pain – You should also be aware of the consequences. Exposing yourself to realistic information about the downsides of not making a change will give you added motivation.
Do it For Yourself - Don’t worry about all the things you “should” have as habits. Instead tool your habits towards your goals and the things that motivate you. Weak guilt and empty resolutions aren’t enough.
Many people search for a magic bullet when it comes to burning fat, but the truth is you don’t need expensive diet pills or some crazy infomercial fitness equipment.
If you follow the 5 tips below, you will burn fat faster than you ever imagined possible. Getting in shape is not easy, but if you follow these classic fat burning tips, you will achieve your weight loss goals faster than you ever imagined possible.
1. Eat Fat Burning Food
Eating the right foods is one of the most obvious, but most important ways to burn fat fast. Healthy foods such as boneless chicken breast, whole grain cereal, oats, green tea and more are proven at boosting your metabolism. The healthier you eat, the better your body will work at burning fat, simple as that!
2. Eat 5 Meals a Day
You may think this would cause you to gain weight, but not if you eat less with each meal as we mention next. Smaller meals throughout the day keep your body burning all the time and it also helps you to stop from eating very large portions. Try eating 5 small healthy meals per day or 3 meals and two snacks between breakfast and lunch and lunch and dinner. If you are eating healthy you can eat more often!
3. Eat Small Meals
Portion size is one of the leading causes of people becoming overweight. Many restaurants shove huge plates of food at people and people are eating larger portion sizes in general. Start by cutting your portions in half. If you make a sandwich, eat half and than eat the other half a few hours later. Try not to eat until you are stuffed. It can take a while for your brain to tell you its had enough, but if you eat too quickly and too much you won’t even realize you’re not hungry.
4. Don’t Eat Before Sleep
Eating before sleep is a big no no in the weight loss world, not so much because the food will not be burned off during your sleep, but because it could be a sign of over eating. This probably means the person is taking in too many calories and certain foods can also lead to insomnia and poor sleep quality, which turns into stress and continued bad eating habits.
You should try not to eat 3-5 hours before bed and If you must eat something, have a healthy snack that won’t cause you any stomach problems. Good sleep is essential for fast weight loss, especially if you are working out hard every day.
5. Exercise in the Morning
Even a quick 10 minute exercise in the morning can be a great healthy start to your day. You will burn calories, feel good and it can put you in a better mood. A good start to your day means you will be more likely to eat healthy the rest of they day so you don’t ruin the benefits of the exercise you did earlier. Don’t forget to eat a big healthy breakfast after you exercise and if you only did a quick workout, try and get your full workout in later on.
Follow these simple guidelines and you will be on the fast track to faster fat burning.