Eating Healthy While Traveling

 

It’s difficult enough these days to maintain a healthy eating plan, let alone keep a healthy diet while traveling.
I am no stranger to maintaining a healthy eating plan while being on the road.  I do a good amount of traveling myself, and my clients and readers are asking me all the time:


“Isabel, I am always on the go. How can I stick to my healthy eating plan and still live my life?”
If your days really have you running around from work, to parties, to picking up kids all over the neighborhood, here are a few strategies that really do work:

1. Make your trunk your refrigerator. 


Ok, not literally, but I have known many people (including myself) to keep a small cooler in their trunk at all times. They fill it with healthy goodies at the beginning of the day (raw nuts, fresh fruits and veggies, even hard boiled eggs) along with some ice packs and extra tupperware (just in case) and they’re off for the day. At the end of the day, they empty whatever is left and the ice packs go back in the freezer for the next day. This is also a great way to keep your water bottles nice and cold and not warm from the car heat.

2. Make your supermarket your Fast Food stop.

Instead of a quick trip through the drive thru, run into the local supermarket and pick up an assortment of dried or fresh fruits, healthy trail mixes, fresh veggies and natural peanut or almond butter. Most supermarkets now have wonderful salad bars and prepared foods like grilled chicken and salmon (better than any fast food joint) and healthy sandwich options (be careful with certain condiments like mayo that may be added). Eliminate the fast food joints from your choices of “quick stops” and look for the hot spots in town that offer healthier options.

3. Be the bearer of good food.

When going to a barbecue or social event, always offer to bring something (now I sound like the etiquette police). I always bring something and that something is always healthy. I know, if nothing else, at least I’ve got that to eat (although all of my friends and family know why I do this).  Even if you contribute the healthy and lean beef burgers or turkey burgers, this may deter you from the not-so healthy hot dogs and sausages. Or how about a colorful salad or fruit salad?

4. Find the healthy places all over the world. 


Before I go on any trip, I go online and find the closest Whole Foods or Health Food Store. If there are none close by, I find a major supermarket. This doesn’t mean I don’t enjoy myself on vacation (like the Key Lime Pie I enjoyed down South) or when visiting family and friends, but I make sure that all healthy principles do NOT go out the window. I keep it healthy and have a great time! (not one or the other)

There are always great ways to maintain your healthy weight loss plans even if your life has you traveling and on the road quite a bit.

Start your Healthy Meal Plan!

Healthy Eating On A Budget

 

Contrary to popular belief, healthy eating does not have to inflict damage to your wallet.   In challenging economic times, many people tend to go for the “cheapest” food options and sometimes these options are far from healthy.

Just recently my husband and I put ourselves on a serious “budget” and of course this meant a “food budget” as well.

Below are the simple steps we took to continue to live our healthy lifestyle while saving a few dollars in the process.

1.    We drastically cut out eating out.  It’s shocking to discover how much you are really spending by buying a quick pizza and ordering quick take out every once in a while.  What we often don’t realize is that every once in a while is much more often than we think.   We are now cooking at home a lot more and discovering quick, easy and delicious recipes that cost very little when made at home.  Now we are no chefs by any means but it’s amazing what you can put together in 20 minutes or less by just getting a bit creative and seeking out new recipes.

2.    My husband is now packing his lunch.  Truth be told, I pack it for him.  I often take leftovers from the night before and put them together in a salad or a sandwich.  He was spending an average of $7-$10 each day on lunch and taking his lunch instead will save us over $280 a month.

3.    Bargain shop.  I have become a master of seeking out the sale.  I know which grocery stores will put their fruits and vegetables on sale and where I can get the best bargains.  If the weather permits, I always go to the local farmers markets to get fresh fruit and veggies.  Not only will you save a ton of money at a farmers market, the produce is fresh and delicious.

4.    We have learned to love and embrace leftovers.  It is amazing what you can do with leftovers once you get a bit creative.  Don’t let food go to waste.  Use leftovers from the night before for lunch or re-heat for dinner.

5.    Cut out the expensive junk food.  It’s shocking how expensive cereal, crackers and packaged snacks are.  You can get 10x’s more for your money and value by buying plain oatmeal, making your own bread, and snacking on fresh fruit.

Healthy eating does not have to break the bank.  Find good deals, learn to embrace cooking and discover the power of the leftover and you will be well on your way to a healthy, cost effective eating plan.

Get started on your own Fat Loss and Healthy eating plan right away with these Simple and Healthy Meal Plans.

Back To School Means Back To Health

It happens to the best of us. The kids get out of school and our exercise routines and healthy eating habits get thrown to the waste side. Evening trips to the ice cream shop, hours of sitting in a beach chair, long car rides where only fast food is available: all of these factors may have added a few extra pounds to you and your kids over the course of the summer. Now with the start of the school season how can you get yourself and your kids back on a good eating and exercise routine? The following 4 steps will help you lose those unwanted summer pounds and develop a good routine for the whole school year. 

Pack your lunch.

Not just your child’s lunch, but your lunch as well. Make meal preparation an activity that you do along with your kids. Include them in the process from start to finish.

First start by making a grocery list of all the foods you will need for breakfast, lunch and dinner for the week. Remember that kids are more likely to eat healthy foods if they have chosen them themselves.

Next, food shop together.

And last, make lunches at the same time that you make dinner in the evening. Not only will your children enjoy the foods that they have prepared themselves but they will also learn the value of taking time to prepare healthy foods. Yes, we are all limited by time these days. But children who learn that healthy food takes time to prepare become teenagers and adults that will take the time to choose and prepare healthy foods. Children who eat on the run usually turn into teenagers who eat fast foods on the run who then turn into adults who eat fast food. This starts them on a downward spiral that will only lead to obesity and heart disease.

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Schedule your exercise.

Schedule your exercise routine around your child’s school schedule and/or activity schedule. For example, wear your gym clothes to drop your kids off at school and go directly to the gym. Not only will you be setting a great example for your children, you will be less likely to skip your workout if you are dressed and ready to go. You can also schedule your exercise time around your child’s sports or activity schedule. If you know your child has dance on certain days, at certain times, schedule your exercise during that time as well. If you prioritize your own exercise time this way, you will be showing your child how valuable exercise is and how it is an integral part of your day. Children who see you value and prioritize exercise time become adults who value and prioritize exercise time.

Write your own schedule with The Diet Solution Program!


Make sure your back pack is packed the night before.

Again, this does not only go for your child but it goes for you as well. What do you need to have set up at night to make the next morning run smoothly and free of chaos? When I was a little girl my mom would help us each night set up our clothes and backpacks the night before. Every night I would have to think about the next day’s activities and plan accordingly. Did I have dancing school after school? Was it gym day? Was I going to a friend’s for a play date? Now, as an adult, the questions are a bit different but still require planning and packing the night before. Am I going to the gym first thing in the morning? Do I need to pack my clothes for an after work workout? Am I meeting a friend for a run? Do I have some healthy snacks with me? This simple step each night still helps me, to this day, make each morning run smoothly.


Get a tutor or outside help.

If your child was doing poorly in math, you would not just let him throw in the towel and drop math class. Same goes for your workouts and eating regimen. If you find that you’re struggling with your current plan, find yourself some outside support just as you would find your child a tutor or supplementary tutoring class. Join an exercise class at the gym, hire a trainer for a few sessions, consult with a nutritionist, find an exercise/nutrition support group. When one avenue doesn’t work, try a new strategy. You would never let your child just drop out of school if one method of learning wasn’t working. Same goes for your exercise and nutrition plan. No one plan works for everyone, so explore all your options and choose the best plan for you.

Remember that health should always be your highest priority. 

Teaching your child that health is just as important to their future as school will get them started on a life long path to healthy living.

Read  The Diet Solution Program right now to get started immediately on your fat loss and health goals.

Diet Solution Program Review

Warning: You will lose weight using the Diet Solution Program. It is not a magic pill, it takes work, but You will achieve your ideal weight.

All about the new Diet Solution program, one of the best selling programs regarding weight loss and healthy lifestyle. The Diet Solution Program is perfect for people who have struggled with their weight their whole life and are sick and tired of programs that just don’t work long term, are sick of programs that promise magic results in record time.

The Diet Solution

I am going to warn you because I will be mentioning pros and also cons of this new product. If you want to read only pros, you might want to leave this page, as it deals with the real facts, not some hyped *reviews* you might see on the Internet.

As with any other fat loss program and system, your results will depend on many factors that only you control. One of these factors is how well you follow the program. If you are not willing to follow the rules, you cannot expect results as with all things in your life. If you follow the diet solution program, you will lose weight, simple as that.

The Bad Stuff

Everything is not 100% perfect, read more to find out cons of this product.

• Sometimes perhaps too aggressive marketing promotion of The Diet Solution Program.
• Might not work for all the people around the World. You know, nothing is completely 100% effective. If you find a program that is claiming to be 100% effective, it smells fishy.
• You will have to use your own willpower in order to change your lifestyle and nutrition, in order to change your health.

The Good Stuff

This weight loss system is great, if you follow the rules, it works. Simple as that.

• The Diet Solution is an effective weight loss program that is completely safe, healthy and easy to follow.
• Will show you how different foods affect different parts of your body.
• Comes with 60 day money back guarantee. Just keep every email you get from them regarding your purchase. You will need these details in case you are not completely satisfied with the product.
• Some people have even just used the quick start guide and lost 10-15lbs in a little as 6 weeks.
• Anyone can do it. You can easily follow the instructions that are provided in this book.
• The Diet Solution Program encourages the intake of fresh fruits and fresh vegetables.
• The Program contains also delicious recipes to make everyday meals tasty.

You have a choice, either you will still continue doing all the things that made you fat, or you can take action and change your life. 


Try The Diet Solution Program Now!

How does Sleep affect Fat Loss?

 

Can being sleep deprived cause you to gain weight?  Yes!  Many people don’t realize the many health implications of sleep deprivation.  It may even be hindering your fat loss efforts.

How does sleep (or sleep deprivation) affect your weight loss efforts?

Here are just a few reasons why sleeping may be the missing link to your weight loss efforts:

1. When you’re tired, it is so much harder to make healthy choices.  I’m not sure if this is more about psychology or physiology or a combination of both. However, I know I have experienced it firsthand. When I get a good night’s sleep, sticking to my regular exercise and healthy eating routine is a cinch. But when I’m sleep deprived, I somehow think that chocolate and sugar will make me feel better. The truth is, it never does! It actually makes me feel worse. Much worse, because the blood sugar highs and lows makes me more tired and cranky than before I ate the sweets.

2. Now for some science. Researchers from several separate studies have found a link between sleep and the hormones that influence our eating behavior. Two specific hormones are involved. Ghrelin is responsible for feelings of hunger. Leptin tells the brain when it’s time to stop. When you’re sleep deprived, your ghrelin levels increase at the same time that your leptin levels decrease. The result is an increased craving for food and not feeling full (a hormone disaster as far as staying on track with a healthy eating plan). Nothing is worse than craving food and being hungry at the same time.

3. Many people don’t know this, but your body adjusts itself based on your circadian rhythms and the amount of sunlight outside. Without getting too deep into the science, these rhythms and light tell your body to physically recover approximately between the hours of 10pm-2am and to mentally recover approximately between 2am-6am. If you aren’t getting to bed until 12am, you are missing out on 2 crucial hours of physical repair. This can result in all sorts of aches and pains that do not get better, no matter what you try. I have seen clients relieve bad backs and aching joints by just getting to bed by 10pm. I have even seen people get smarter by sleeping til 6am (ok, I made this last statement up but wouldn’t that be great?). All kidding aside, I have seen people act consistently sharper when they are well rested.

How are you going to get a good night’s sleep to ensure you are not sabotaging your weight loss efforts?

Here are a few tips for getting a good night’s sleep:

1. Don’t watch TV before bed. You may not realize how fired up the news or your favorite TV show gets you before bed time. Instead grab a book or your favorite magazine and read in bed. This works wonders, especially a good fiction book that will help you forget the day’s events.

2. Cut your caffeine intake early in the day. An afternoon coffee or tea can still be racing through your blood stream at 10pm. Cut out your last caffeinated beverage by noon. This includes all coffee and teas (except herbal teas). Once you catch up on your sleep, you won’t be so dependent on your afternoon java kick.

3. Avoid Sugar before bed. (You were avoiding sugar anyway right?) Consuming sugar right before bed leads to a blood sugar roller coaster ride, potentially waking you up in the middle of the night due to a blood sugar low.

4. Put your work away before bed. There is nothing worse than a racing mind before bed. Crunching numbers and reading work documents right before bed may lead to dreams about work (or nightmares). End all work at least 2 hours before bed. If this is not possible for you, you may need to reassess your work schedule a bit.

Whatever the adjustments are for you, remember, sleep may just be the missing link in your nutrition, exercise and health regimen. Stick to your Diet Solution Meal Plans and tuck yourself in at 10pm each night and you will be well on your way to fat loss success.

Get started on your own Easy Fat Loss Meal Plans right away with the Diet Solution Program.

Magic Foods For Optimal Health

If there was a magic food that would cure everything (weight gain, heart disease, aging, your annoying boss) would you eat it? Of course you would! 

 Unfortunately, I can’t say I have found that one magic food yet (as soon as I do, I promise to let you in on it). The good news is there are several foods you can eat that give you some extra bang for your buck. By this, I mean, not only are they tasty and healthy additions to your meal plans, they also provide a chock full of antioxidants to your body.


What exactly are antioxidants?


Antioxidants have been all the rage for quite some time now, but many people don’t know exactly what they are. Antioxidants are substances or nutrients in our foods which can prevent or slow the oxidative damage to our body. When our body cells use oxygen (in almost everything we do each day), they naturally produce free radicals (by-products) which can cause damage. (Exercise is a good example of a healthy activity that naturally produces free radicals.) Antioxidants act as “free radical scavengers” and help prevent and repair damage done by these free radicals. Health problems such as heart disease, macular degeneration, diabetes, and cancer are all contributed by oxidative damage.

You can see how it’s important for us to get these “free radical scavengers” into our bodies each day, especially if we have made exercise a part of our daily routine.

Or click here to have The Diet Solution Program that will provide your in details information about magic food and weight loss!

What foods contain antioxidants?


Lucky for you and me, the list of foods containing antioxidants is pretty extensive: vegetables, fruits, most nuts, fish & shellfish, red meat, grains, eggs, chicken and garlic are just a few examples of some great, healthy foods that will get you your daily scavengers (and all foods that are part of your Diet Solution Meal Plans).
There are some foods that are particularly high and famous for their free radical destroying abilities. Here are three of my favorites.
 

Acai Berries

Acai is a fruit that grows on the Acai Palm Trees in the Amazon Rainforest of Brazil. The Acai berry is small in size (smaller than a grape) and is dark purple in color. Although Acai may be small in size, it is jam packed with antioxidants and amino acids, and is thought to be one of the most nutritional fruits of the Amazon basin. Acai has 10 Times the antioxidant power of red grapes and twice that of blueberries.

 

With that being said, I am not going to tell you that this fruit is the cure all for everything that ails you (like many internet sites trying to sell their Acai berry supplements and going a bit overboard with their claims). The Acai berry is a wonderful antioxidant and it is a great addition to your healthy meal plan, but not a magic potion that will cause the weight loss many make it out to be.

 

Green Tea

 

Green tea, black tea, oolong tea, and white tea all come from the same tea plant, Camellia sinensis. All teas from the camellia tea plant are rich in polyphenols, which are a type of antioxidant. Whether it’s green or black, tea has about 8 to 10 times the polyphenols found in fruits and vegetables (although the types of antioxidants are a bit different).

 

You can see how including a cup or 2 of tea can be a great way to get a mega dose of antioxidants into your day. However, just as people have taken information about the good ‘ol Acai berry too far, they have done the same with green tea. Yes, it is a wonderful addition to any diet, but it is not the miracle drink many people make it out to be. Studies have shown that it may have some metabolism increasing effects and assist the body in fat burning but drinking jugs and jugs of it all day is not going to guarantee long term weight loss. One to two cups is more than enough to receive its benefits. We also want to remember that tea does contain caffeine and some people need to be careful with their daily caffeine intake.

 

Pomegranate

 

The pomegranate is a popular exotic fruit whose origins are from the Middle East and Asia. It is also known as the granada, grenade, and the Chinese apple. Aside from its rich flavor and the number of ways to eat and drink it, studies have shown that pomegranate contains more antioxidants than green tea, cranberries and even red wine.

 

Pomegranates have also been shown to promote healthy blood pressure levels and low cholesterol. Pomegranates may be especially helpful for men as studies have concluded that it may help prevent prostate cancer and growth.

How can I incorporate these great foods into my daily meal plan? 


1. Start your day with one cup of green tea. I say the morning, so the caffeine does not affect your sleep that night. You can sweeten your tea with Stevia, Xylitol, Agave Syrup, or a small amount of raw honey.

2. Eat a pomegranate as your fruit of choice with breakfast, lunch or snack or drink 2-4 ounces of pomegranate juice. I suggest mixing your 2-4 ounces with water and sip alongside one of your meals.

3. If getting in antioxidant rich foods each day is a challenge for you, you can supplement with an antioxidant supplement. Prograde, one if the very very few supplement companies I trust, has a powerful antioxidant supplement I highly recommend. It contains a high-octane extract blend of coffeeberry, pomegranate, green tea, acai berry, wolfberry and Biovin grape. You can read more about it here:
http://fishoilforyou.getprograde.com/longevity