Why Don't YOU Workout Regularly?

We all want to be the best we can be.  Most of us wouldn't mind shedding a pound or two (or twelve). So why don't we work out regularly? What is that makes sticking to a scheduled workout routine so difficult?  We all experience the same things, and it's important to realize that we're not alone!  

*Comment* on this post & share your own challenges & obstacles!

--Peace. Health. RoxyB!

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Chips & Salsa got you down? Tips for Making Healthy Choices @ Mexican Food Restaurants

Going out for your beloved Tex-Mex is NOT an excuse to abandon your healthy eating habits.  There are plenty of healthy options & substitutions!  Here are some tips for the next time you find yourself @ Chuy's, and at a loss for what you should order!  The little things can add up to go a LONG way in saving calories...and thus...your waistline ;)

1. Drink an entire glass of water before you put ONE SINGLE THING into your mouth. Seriously.  Do it.
2. If you MUST eat chips & salsa, limit yourself to ONE bowl of chips.  Once the first bowl has been replaced...CUT. YOUR. SELF. OFF. 
3. No queso. 
4. Steer clear of any & all things fried.  This includes "crispy" chicken salads/sandwiches, french fries, "breaded" meats & veggies, fried shrimp, and even tortilla chips & crispy tacos!
5. Replace traditional starchy sides (mashed potatoes, french fries, mexican rice) with their greener & more nutritious counterparts.  Ask your waiter for baked or grilled mixed veggies, a baked sweet potato w/cinnamon on the side, black beans, avocado slices, a side salad (House or Garden...NOT CAESAR!!!)
6. Replace any topping/sauce with salsa, this includes on salads, smothered chicken, enchiladas, , tacos, etc...
7. Avoid anything topped w/cheese.  OR even better: replace the cheese w/salsa or pico!
8. Order tacos on corn instead of flour tortillas.  If you don't like corn, ask for a side salad and dump the contents of your taco/burrito on top of your salad!  Top w/salsa or avocado slices.  YUM.
9. Look for grilled chicken or grilled fish plates.  As a general rule, these will be your healthiest options!  
10. Meals like cheese quesadillas & cheese enchiladas offer VERY little health benefit, while loading you up on the dreaded EMPTY CALORIES.  Don't give in!
11. Speaking of empty calories...Remember:  Drinks contain calories too.  Sodas and Margaritas will up your calorie-count in a hurry.  Drink water!

See?  You can have your TexMex, and eat it too! ...well, you can eat SOME of it :)  

Please share any questions or other helpful suggestions that have worked for you!!

--Peace. Health. RoxyB!!

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Make a PLAN!!

One of the biggest obstacles to getting {and staying!} fit is the planning that must take place.  Most people who need my services just don't even know where to begin.  Here's what I would recommend.  Sit down.  Write down what you want for yourself.  Is it to be thinner?  Would you like to be able to consistently run a 7-minute mile?  What is it?  Now...do you know how to get there?  If not, that's what educated professionals are for!  You might need a 1-on-1 trainer, or you may just need to consult with a health/fitness pro who can design a plan of attack! 

Don't be afraid to invest in some help!  It could be the best thing you ever did for yourself!

--Peace.Health.RoxyB!

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Get your GREEN in this St.Patrick's Day!!

TIP OF THE DAY:

Fit something green in EVERY day!!

Below are a few easy ways to sneak in some green on this St. Patrick's Day!

• toss a handful of spinach leaves in the skillet w/your eggs!
• dip fresh broccoli into hummus for a DELECTABLE mid-morning snack!
• add fresh sugar-snap peas to your sandwich, wrap, or salad at lunch for a little added crunch!
• snack on some edamame between lunch & dinner!
• toss a handful of fresh okra, a can of diced tomatoes, and some fresh garlic on the skillet for about 10-ish minutes.  DELISH. {season w/pepper, chili powder, or italian herbs as an alternative to salt!}
• Last, but not least- INDULGE in a cupcake w/green frosting!! or maybe even a green beer {for all of you Dallas-ites out there!}

--peace.health.roxyB!!

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Which Organics Should You Buy??

Another handy chart for you!  If you would like to stick with organics, but don't want to dish out the extra cash it takes to go exclusively organic, check out this little list below.  The Environmental Working Group {EWG} came up with this list based on an abundance of government pesticide testing.  Look!  Your very own ORGANICS DIRTY DOZEN & CLEAN 15 guide...

**REMEMBER: Always clean {SCRUB} your fruits/veggies before eating/cooking!!

--Peace. Health. RoxyB!!

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Buy Organics IN-SEASON to Save Mula!! (chart included!)

One of the biggest reasons people cite for steering clear of organic produce is PRICE.  Well...buy in season and you'll get more bang for your buck! This handy little chart is perfect to print out and keep in your wallet.  Just bust it out while you're doing your grocery shopping to find which produce is in season, and thus, the cheapest!  When you buy OUT of season, not only are you paying for the food itself, but also for the transportation to get it here!  

via

-Peace.Health.RoxyB!!

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Calories In vs. Calories Out

The bottom line to losing weight is this:  You must burn more calories than you take in.  Your calories come from every little thing you put in your mouth.  Your meals, your snacks, your drinks, and yes, even the little nibbles of your kid's lunch.  Every single little thing you put in your mouth counts!  As far as burning calories goes, you use up a certain amount of calories each day just by existing.  This is called your basal metabolic rate.  On average this amount is somewhere in the 1200-1400 range.  The rest of your calorie-burnage comes from your activity throughout the day!  Running, lifting weights, kickboxing, spin...these all burn a good amount of calories, but the little things add up too!  Walking around your house to pick up baby's toys, walking around the grocery store, cleaning your bathroom, painting that cool desk you found @ Goodwill...each of these things adds to your caloric expenditure and helps to reach your calorie-burning goals each day!

DID YOU KNOW?? 
3500 calories = 1 pound.   Yes, you read that correctly.  In order to lose 1 lb/week, you must burn 3500 MORE calories than you consume in a 7-day period.  Let THAT be your motivation to GET ACTIVE and make good food choices!!

--Peace. Health. RoxyB!!

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SNACK your way to Weight-Loss Success!!

I know what you're thinking. Snacks=calories!  How can that possibly help with weight-loss??  Well, I'm here to tell you, this method is the absolute best way to go.

The idea behind eating every 2-3 hours is this:  By providing frequent doses of nourishment to your body, you train it to use up that batch of calories as they're taken in.  Your body learns to expect a new dose of energy every few hours, so it doesn't have to store much away for later.  Your metabolism is kicked up and continues to work efficiently all day long {meaning more calories burned each day!}

On the other hand, when you skip meals or just go long periods without consuming anything, you are working against your very purpose.  You teach your body that it needs to store away some of the calories because it never knows when it will receive its next dose of energy (cals)! Your metabolism never learns to function at a constant, efficient level! 

Sooo... eat frequently!  Keep the calorie count low, but eat your 5-6 meals a day! You WILL see positive changes if you stick with it.  Yes, you will most likely find yourself getting hungry more frequently (every 2-3 hours), but that's the point.  Be sure you always have a couple of healthy snack options stowed away so that if (WHEN!) you get hungry on the go, you have a healthy option to keep that metabolism pumpin'!

Happy snacking!

--Peace. Health. RoxyB!!

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Fad Diet = BAD Diet!!

The Key to weight loss is NOT the latest greatest Fad Diet.   That diet may get you some quick results, but in the long run it will sabotage your efforts!  These fad diet changes will most likely be temporary, because you are not providing all of the nutrients that your body needs!  The initial cut in calories WILL result in some weight loss, but it will come roaring back with a vengeance the second you return to a more maintainable diet!  This only confuses your body.

The KEY is to adopt an eating regimen that is do-able all the time!  A new lifestyle.  Make food choices that are smart, nutritious, and still satisfying!  Here are a few guidelines to follow:

1. Be sure to include carbs, proteins, AND fats!  All 3 play vital roles in our bodies' function!
2. DO NOT skip meals.  This teaches your body to store away what you eat because it's not sure when it will be fed again!
3. Eat 5-6 small "meals" throughout your day.  I know you've heard it before, but it works!  A good guideline is to eat your 3 normal meals, and then add a snack in between breakfast-lunch and then between lunch-dinner.  Never go more than 2-3 hours without feeding your body! (A good snack example is an apple, handful of almonds, or some yogurt)
4. DRINK WATER!  Staying hydrated not only allows your body's fat-burning mechanism to work more efficiently, but it helps keep you feeling fuller longer!
5. Start small.  Choose a 1-2 changes to make at a time and stick to those changes.  When you feel comfortable with them, add a few more healthy changes.  This makes it easier to maintain, more of a lifestyle!

--Peace. Health. RoxyB!!

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