Irene

Seven Ways You Can STILL Get in Summer Shape

In heatlhy eating, summer, Uncategorized, weight, wellness on June 30, 2012 at 6:10 pm

It’s almost July 4th—but if you’re still despairing over those last few winter pounds—that just won’t seem to come off no matter what you do–don’t worry. 

Here are a few simple strategies from me that will help you get rid of those extra pounds once and for all!

  • Try to stay with natural foods as much as possible. Here’s the problem with those overly processed “convenience” foods—they can be very high in sodium, which can make you bloat.  They often have chemicals and hormones—which can wreak havoc on your system (i.e., metabolism.)

One of the great things about summer is the abundance of fresh, colorful fruits and vegetables. Fill up on them!  Remember, the more colorful your plate the better, because every color includes a different set of phytonutrients–those things that keep us healthy.

  • Never skip a meal.  Ever.  The body’s a really smart machine and, if you do, it will think you’re starving—and it will protect you by lowering your metabolism.  The result?  No weight loss and you’ll possibly overeat at the next meal to make up for the lost calories.  You’ll also become tired and, let’s face it, we don’t exactly make the best choices when we feel that way.
  • Cravings?  Your body is giving you important information.  If you have sugar cravings and want to know what they’re all about, opt-in on my website’s home page and get a free copy of my mini e-book, Sugar’s Sour Story.
  • Sleep: Everyone should get at least 7.5 hours a night. When we don’t get enough sleep, we often, naturally, turn to comfort foods that often have high fat, high sugar, high sodium treats. These are energy zappers in themselves, not to mention the havoc they wreak on your diet and moods.

Sleep also has a direct effect on three hormones that regulate stress, energy balance and appetite.  When you don’t get enough sleep, cortisol, the stress hormone, elevates glucose and appetite. By the way, cortisol is frequently blamed for thickening mid-sections. Ghrelin and Leptin are also affected. Ghrelin, which increases appetite, becomes elevated; Leptin, which suppresses appetite and moderates energy balance, is decreased.

Naturopathic physician Dr. Kathia Roberts explained the connection between sleep and that all-important exercising.

“It’s a negative cycle,” explains Dr. Kathia Roberts, Ph.D., ND, D.PHYT.  “Some of my patients tell me they can’t sleep without exercising but then, again, they’re too tired to exercise

TIP: FOR A TASTY LOW-CALORIE SNACK, MAKE ‘ICE ‘CREAM’ FROM BLENDED, FROZEN BANANAS. ADD PECANS, PEANUT BUTTER, BERRIES AND OTHER FRUIT TO MAKE YOUR ‘SUNDAE’ 

Here are a few other things to keep in mind:

  • Superfoods: Some foods have very high nutrient levels, and they are called superfoods. They include berries, citrus fruits, and greens, such as broccoli, kale, collards, bok choy, yogurt, pumpkin, chocolate (Yes! but it must have over 65% cacao) and more.
  • Water: This substance transports nutrients and oxygen to every cell and you’ll end up feeling more energetic—which means you’ll be more active, burn more calories and spend more time at the gym. How much? Divide your weight in half–that’s how many ounces you probably should drink per day.
  • Nutritional Cleansing: While a cleanse isn’t a weight loss program, per se, the happy result can be the loss of a few pounds and you rid your body of toxins, rejuvenate it (who wouldn’t like to look younger and have a lot more energy??), and provide the body with the necessary enzymes to transport nutrients. There are a lot of ways to cleanse, whether it’s with juices or products. By the way, if you want more information on that, and more, see: http://irenefross.com/holistic-treasure-chest-products-for-mind-body-spirit
  • Self- Care: Never minimize the importance of a good massage or any other self-care item! Self-care helps to get your body back in balance and one of the happy results is a lack of depression, fatigue and other energy-zappers. You’ll eat more healthfully, too!
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