Lifestyle Change or Diet - Stop Defeating the Purpose

Have you ever wondered why you feel tired after eating certain foods? Most people do not make the connection, but certain foods that you eat will either make you feel tired and sluggish, or like a bottomless pit, consuming anything and everything in sight.

When you commit to a healthy lifestyle you need to be aware of these feelings. Awareness will help you learn how your body reacts to certain foods and use this knowledge to achieve results without discouragement and ultimate diet failure.

When you deprive yourself of foods that you enjoy, you tend to focus more on the “diet” word, and ultimately begin to resent your efforts. Negativity will lead to discouragement and the next thing you know you are on an eating binge and have “fallen of the wagon”.

Understanding why these foods are bad for you and learning to make healthier choices is vital when you are trying to lose weight. Losing weight for the right reasons is also the key. Yes we want to look good, who doesn’t, but your goal for losing weight should ultimately be for your health. Looking good is just an added incentive.

Let’s look at how to make this happen in a positive way, focusing on the “lifestyle” word. When you commit to a lifestyle change, not a diet, you are committing to changing the way in which you live your life; a life that is based on enjoying quality time with friends and family, being active and in good health.

Foods that are high on the glycemic index, usually processed foods in which the original nutrients have been robbed, tend to cause you to feel lethargic and crave more unhealthy foods. These foods tend to make your blood sugar levels higher. When you crash, or come down from your sugar high, it results in lack of energy and feeling lethargic.

White Bread
Pasta
Rice
Low-fiber Cereals
Baked Goods

Foods that are low on the glycemic index; have less impact on your blood sugar. These foods are high in fiber and nutrients, help you to feel full with fewer calories, and naturally stimulate your metabolism.

Fruits
Vegetables
Whole Grains
Bran Cereals

So how can you continue to eat foods that you enjoy?

Change the way in which you prepare these foods. Baked goods, made with natural ingredients are okay to eat in moderation. Breads and dessert made with 100% stone ground wheat flour, fresh fruit and no sugar are a healthier choice. Using organic ingredients, honey to replace sugar, non- fat Greek yogurt and unsweetened applesauce are ways to create healthier recipes. You can Google recipes, or create your own.

Replace white rice, with brown rice. Replace potatoes with sweet potatoes or use red skin potatoes.

Pasta, use 100% whole grain noodles, organic pasta sauce, and low-fat or organic cheese. Low-fat ricotta or goat cheese are healthier choices.

Even pancakes, can be made with healthier choices. Use honey or fruit for a topping.

Avoid:

Read your labels and avoid products that contain refined sugars, bleached or enriched flours, high-fructose corn syrup, and anything that says hydrogenated or artificial. Research a term if you are not sure what it means. I am by no means a nutritionist or expert, I am only sharing the steps I have taken to make healthier choices and maintain a lifestyle I can live with, rather than the roller-coaster of continuous failure.

No it is not easy, it takes research, preparation and lot of creativity, but if you are serious and want to maintain consistency without failure, that is what it will take.

Instead of having “cheat meals” that are truly unhealthy, I try to make healthier options and use those as my cheat meal. It makes no sense to me, to work hard all week with fitness and eating clean, to blow it in one day but putting something into my body knowing it is completely unhealthy.

Some Helpful Resources to Use:

Looking to make a change? Start by keeping a journal of everything you eat for a week. You will be surprised when you look back over it and see what you have actually been eating. I have a diet calculator on my website http://fabin60.com that may help you determine what your caloric intake should be. Happy Journaling!

http://livestrong.com or http://myfitnesspal.com are two ways to journal your food without having to write it down. Livestrong, the one I use, not only records my food and calories; it also has a handy guide that lets me know if I have taken in too much sodium, fat, etc… I have used this to tweak and eliminate foods that sabotage my efforts.

Pinterest has numerous healthy recipes by creative people. http://eatcleandiet.com has great support and recipes as well.

WebMD and Mayo Clinic have beneficial information and articles to assist you in researching any health related topic.

Make sure to consult a physician or nutritionist before making changes to your diet, especially if you have diabetes, or other known health issues. Don’t believe everything you read on the internet, research it for yourself. Avoid fad diets and seemingly crazy cleanses; and remember if you lose weight too quickly or in an unhealthy fashion, you are almost guaranteed to gain it, plus some, back.

Cost Saving Health and Beauty Benefits of Lemons

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The Lemon Cleanse

Day 1
Squeeze 1 fresh lemon into a glass of water, and drink it.

Day 2
Squeeze 2 fresh lemons into a glass of water, and drink it.

Day 3
Squeeze 3 fresh lemons into a glass of water, and drink it.

Day 4
Squeeze 4 fresh lemons into a glass of water, and drink it. Prepare to pucker on this one!

Was that it? Yes.

Lemons are full of vitamin C, and have many health benefits. This cleanse should be done when you feel you need it to help aid in alkalizing the build-up in your stomach. Once I tried the cleanse I continued to drink a glass of lemon water a day. Lemon juice also acts as a fat burner; it will aid in relief of bloating, heart-burn, constipation, relieve cold symptoms and has numerous other health benefits. I also noticed my skin looked healthier.

The Lemon Mask

I had seen a facial mask on Pinterest made of honey and lemon. I decided to try it while I was stocked up on lemons. Needless to say, I now use the mask once a week. For the mask; mix a teaspoon of lemon juice and a teaspoon of honey together. Cleanse your face and rinse with warm water, then apply the lemon mixture gently to your skin. Leave it on for 20 minutes; then rinse it off. My skin was smooth and it got rid of those pesky blackheads that like to show up every now and then. It may just be wishful thinking, but I think my wrinkles are less noticeable as well.

It’s amazing the natural benefits available for health and beauty. I’ve spent money on cleansers and lotions that did nothing they were advertised to do, as well as so called fat-burner diet pills. I would much rather risk trying an almost free home remedy and saving the money, as opposed to continuing clutter my bathroom with un-used beauty products.

Wait till I tell you what I do on my Spa day! I’ll save that for later.

The Cost of Shakeology

When I first considered trying Shakeology, I was concerned about the price. How could I justify spending $130 per month on this shake? I am on a tight budget and I tend to over analyze; but in this economy, I have too. I took a look at what I was spending during the week for lunches.

Monday - Zaxby’s - $8.76

Tuesday – Subway - $7.63

Wednesday – Bilo Deli - $14.22

Thursday – Hibachi - $11.41

Friday – Chick Fil A - $7.73

In a total of 1 work week I spent $49.75 (This didn’t include what I was spending on coffee and vending machines.)

Multiply this by 4 weeks and I was spending $199 per month on eating out. Then I looked up the nutritional value of what I was eating, and realized why I wasn’t losing any weight. It is hard to maintain a healthy diet when you are eating out. Most of these foods are processed for convenience and full of sodium.

I was also taking diet pills every month, trying to curb my appetite. So I saved another $20 a month that I had been wasting, because they were not working. I had spent as much as $60 per bottle trying to find one that worked. If I did lose a few pounds, I would gain them right back.

I decided to try Shakeology for a month, and see if I was able to cut out the fast food. If so I wouldn’t be spending any more than normal, in fact, if I stuck with it, I would be saving money.

I have been drinking Shakelogy for 4 months now, and have not eaten out during the work week, nor do I want too. I make my shake for lunch, and it holds me over. I eat breakfast at home; have a healthy snack for mid-morning Shakeology for lunch and another healthy snack in the afternoon. I have lost weight, but the best part is I do not crave sweets, and I have been able to truly commit to eating healthy. My husband saw my results and now, he too has Shakeology for lunch. Together we were spending over $400 a month just in eating out!

Normally with the change in the season’s I get a cold, this year I have not been sick. My digestive system works like clockwork. During certain times of the month, I would crave chocolate, but not now. I have increased energy, sleep like a log at night and wake up just feeling good. I have also noticed my hair & nails are growing.

So for me, I have not only saved money with Shakeology, I am encouraged about the way I feel and the benefits I am seeing as far as my health are concerned.

To learn more about the benefits and ingredients of Shakeology click on the link http://myshakeology.com/coachtammyhicks http://myshakeology.com/coachtammyhicks

Working Out: The Easy Way to Maintain a Fitness Program

Let’s face it, life is busy. Duty calls and where does the time go? With the greatest intentions of working out, life gets in the way. After a long grueling day at work, it is hard to make it to the gym. All it takes is an excuse: work a little over, get caught in heavy traffic,tired from the working, with a day like that it is easy to just miss the turn to the gym and make a bee line for home.

Okay so you decide to work out in the morning instead, great plan! Start fresh and nothing can get in your way. Lay out your gym clothes; pack a bag with your straightener, makeup, deodorant, work clothes on the hanger, oh yeah, fresh undies, shoes, toothpaste, soap and a towel. Bag is packed and alarm is set for 4:30am. Be at the gym by 5:15, get your cardio in from 5:30 to 6:00, then 45 minutes of strength training, 10 minutes of cool down , done with your workout at 7:00; shower, make-up, hair done by 7:45 and off to work you go.

Alright, it worked well for a month, then the hassle syndrome kicked in; missing a day here and there for some sleep becomes the greater part of the routine.

This used to be me. For 7 years, I rotated from morning workouts, to evening workouts, back to morning. The worst part of the evening workouts was the after 5:00 crowd and the motivation to even get to the gym after a long day. The worst part of the morning workout was getting up. Let it be cold or raining outside and all motivation to get up is gone.

I took the hassle out of working out and never miss a day. How? I get up at 6:00, have my juice or coffee, check my email and give myself time to wake up. Then I put on my workout clothes, go to the television, choose my workout DVD, put it in and press play. I work out from 6:30 to 7:15, make some oatmeal, take my shower and get ready for work. I’m out the door by 8:00, feeling great, no stress and my workout for the day is done!

It doesn’t have to be stressful, that defeats the purpose. The point is to get your workout done, feel great and lose weight.

I have gotten more results from working out at home than I ever did in the 7 years of going to the gym. Why?

1. Consistent – I don’t miss workouts
2. Comfortable – I worked out at my pace, and don’t have to worry about how I looked, or if I am being judged for how I am doing my workouts.
3. Relaxed and actually enjoy my workouts.
4. Great personal trainer, guiding me to get results.
5. Workout programs and diet are laid out for me. No guessing about what body part to work that day and what to eat for proper fuel and nutrition.
6. Support from others going through the same program. Yes, motivation via private Facebook groups, email, text or phone call from other’s facing the same challenges as you. (I will cover challenge groups later!)
7. Seeing my RESULTS!


The first step is to choose a workout that is right for your fitness level and goals. I will be featuring different Beachbody workouts weekly. For great results, you should change your workout out every couple of months to maximize your results and keep your body and metabolism guessing, “What in the world is going to happen next? This woman’s gone crazy, but she sure does look good.”

This week I have chosen Brazil Butt Lift. It is a great workout to get your body used to a routine, and motivated by seeing results. Follow the daily workouts and meal plan and lose weight, feel great and see results. Watch the short video below for success stories and a clip of the workout.


To get started, click on the Icon above and order your workout today! Have questions? Email me at coachtammyhicks@gmail.com I'll answer any questions you have regarding the program and explain how my coaching will bring you SUCCESS!!!! It's included with your purchase.

If you want RESULTS, if you would like to 10 - 27 lbs in just 60 days, I will make it happen for you! Motivation, support and guidance with a proven workout! If I didn't believe in Beachbody, I wouldn't be using Beachbody. Come on, let's get started!

Parmesan Chicken Broccoli

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Sautéed Chicken w/ Parmesan Broccoli

Place pan over medium heat

Add 1 tbspn of olive oil

Add 2 tbpsn of fresh garlic

Cut two chicken breast fillets into cubes. Make sure to cut off extra fat from the chicken. Place cut chicken cubes in pan and cook stirring as needed until done. Don't cook to high or fast, you want the chicken to be tender and able to cut with a fork.

Broccoli

Place in pan over medium heat

Add 1 tbspn olive oil

Add fresh garlic

Cook stirring as needed until done. Do not over cook, Broccoli should be tender but still a little hard to get the full nutrients. Sprinkle with low-fat parmesan cheese, turn stove top off and cover.

You may also serve with whole grain brown rice.

How Low Progesterone Can Affect Your Health

I went through a battle with insomnia, bloating, weight fluctuation, unexplained depression, anxiety and panic attacks for over a year, before I finally connected the dots and realized what was going on with my body.

It started right before my 42nd birthday. I had been under a tremendous amount of emotional stress for a two year period. I made sure to have a healthy diet and regular fitness routine and thought that I was dealing the stress pretty well. During this time I had been having a hard time falling asleep, and when I would fall asleep, I was aware that my mind was constantly racing. I would wake up several times during the night and have a hard time falling back asleep.

All of the sudden, I began having panic attacks. I would be getting ready for work and have difficulty breathing. I would then get sick at my stomach and start shaking. These attacks would last anywhere from a few seconds to several minutes. The attacks began to progress from once or twice a month to weekly. I would become so upset, that I would vomit after each attack.

I contacted several counselors, thinking if I could just talk with someone, I could figure out why I was having these attacks, get past the issues and be okay. This of course was to no avail.

During this time I was experiencing heavy menstrual bleeding. I experienced severe pain, huge clots and had to keep several changes of clothing on me at work. I was taking two Advil every 2 hours to try and control the pain. This was every month and sometimes twice a month. I still did not put any of these symptoms together.

I continued to exercise and eat healthy, but was having to miss a few workouts due to heavy cycles. My weight was 127 pounds but would fluctuate to 135 during these cycles. I weighed myself every morning and could tell when I was getting ready to start my period by the scale. December 31st I weighed at 130, January 1st I weighed at 140. Ten pounds overnight, it had to be my scale, there was no way possible to gain this much weight overnight. I replaced the scale and was 140.

I made an appointment with my gynecologist and was advised to have an Endometrial Ablation. I had an ultrasound and an endometrial biopsy. The ultrasound showed that my uterine lining was 25mm and it should have been 4mm.

A lack of progesterone had caused my lining to thicken. The lack of progesterone was brought on by anxiety and panic attacks. The kicker to the entire dilemma was that it had been brought on by my battle with stress.

I am focusing on my lifestyle and nutrition from an entirely different view point than ever before. When I was younger I ate for taste, satisfaction, energy, or just because I could. Now that I have crossed the threshold of forty; I must deal with life a little differently from that of a twenty year old.

I am heading into a new age of life that will include hormonal roller-coasters, metabolism pit stops, as well as increased chances of age related diseases. Which foods should I eliminate from my diet? What foods should I eat to keep my body happy, healthy and productive as I move into this new realm of life? What forms of exercise and how often? How can I maintain a healthy metabolism and optimum weight loss?

Watch for fitness tips & recommendations, recipes, and possible home remedies I find along the way. There will be blogs on dealing with stress as well as motivation, humor and a new leash of life! I will be focusing on fitness and nutrition for women over forty.

The Dangers of Not Exercising

Hypokinetic Diseases

These diseases occur from a sedentary lifestyle. Not exercising!
Some examples are listed below:

Cardiovascular disease (including high-blood pressure)
Some forms of cancer
Back Problems
Obesity
Type 2 Diabetes
Osteoporosis
Mental Health

It is astonishing how many people will read this and still continue to live a sedentary lifestyle. It’s reminds me of someone who has a headache and continues to complain about it, but will not take Tylenol.

Daily exercise; and I do mean daily, could prevent or alleviate these diseases and symptoms. Spending just 30 minutes out of your day, at least 5 days per week, could not only save your life, but would help you live a productive, healthy happy life.
It’s that simple, exercise for life!

If you are ready to commit to your health, contact me and let’s find a fitness program for you. You will be amazed at the benefits you will reap from living and enjoying a healthy lifestyle!

http://fabin60.com
http://facebook.com/FitAfterForty
coachtammyhicks@gmail.com