Halloween is October 31st - the kids most likely have already been thinking about and decided on what they’re going to dress up as, and we know the adults enjoy the dressing up just as much as the kids…and probably all the goodies too!
At the same time, as a real natural foodie, my body cringes when I see the loads of Halloween candy everywhere this time of year. I know many people are thinking, “lighten up, it’s just once a year”. But, it’s never once a year! It adds up with holidays and birthdays. There will always be an excuse to get the sweets in. As a health promoter, I just can’t get excited about feeding our community kids GMOs, artificial food coloring, and other chemicals, even if it is just one day a year.
There are some fun, inexpensive and healthy ideas for trick-or-treat night; some are decorating tangerines with spooky faces, sesame seed packages, or small gifts from the Dollar Store work too! We love Halloween, and I look forward to passing out healthy treats and seeing all of the adorable kids in their costumes.
How do you enjoy Halloween without overindulging? Tell us here: Facebook!
We know candy is what everyone wants but there are also some fun healthy Halloween treats you can make too. When having a Halloween party who won’t love a chocolate covered apple? Use dark chocolate and your favorite apple to create an antioxidant-rich treat. Making a skeleton out of vegetables is a fun and great way to get more veggies into you and your kid’s diet. Spiders on a Log is another favorite – celery sticks, peanut butter and raisins for spiders makes this a healthy, delicious, and fun snack. And for a “devilish” treat - try deviled eggs decorated with spiders.There are many ideas on Pinterest that provide more healthy snack ideas!
Here are some more ideas to avoid overindulging and enjoying your celebration of Halloween:
1. Don’t buy in bulk or more just because it’s on sale.
2. If you just can’t pass on it...buy candy in fun size.
3. Don’t eat the candy just because it’s there or you’re bored.
4. Going to a party? Fill up before you get there.
5. Buy fun “treats” that are little gifts instead of candy.
6. Have candy left over? Donate it!
And, if you do overindulge – don’t get down…get moving! Simply burn off those extra calories enjoying fun activities such as walking, biking, hiking, skiing, snowshoeing, or ice skating. Take the young ones in your life to the park and be a kid again. If you’re going to a party and there’s dancing, be sure to get down and cut a rug!
If you find you’re looking to eat better or move more and can’t quite find the motivation Contact Natatia to set up a consultation. Natatia can assist you in putting together a healthy plan for you to help get you through the holidays and into a healthy life!
noun: calorie; plural noun: calories; noun: cal.
the energy needed to raise the temperature of 1 kilogram of water through 1 °C, equal to one thousand small calories and often used to measure the energy value of foods.noun: large calorie; plural noun: large calories
We can all buy into “calories in, calories out”, but does that actually work? It may be surprising but the answer is not as simple yes or no. Per the new England Journal of Medicine’s report Discrepancy between Self-Reported and Actual Caloric Intake and Exercise in Obese Subjects, “…many people underreport their caloric intake, the degree of underreporting is greater in obese subjects.” So, calories in, calories out can work, but not if you’re fibbing about what you’re eating.
If your goal is weight loss it’s important to know the calories that you are eating and there are a number of ways to make sure that you’re eating to satisfy your hunger and energy/calorie needs.
1. Eat 5 to 6 small nutritious meals a day depending on your goals and needs.
2. Measure your portions. This is a bit of work in the beginning, but it will lead to knowing what a proper portion is.
3. If you’re using an app like MyFitnessPal or LoseIt! it’s easy to misrepresent the portion size you’ve eaten so use the barcode scanner.
4. Remember that when eating out that not every restaurant has correct calorie counts. In the beginning of your calorie tracking it may be best to skip eating out.
5. Avoid distractions that can make you forget the afternoon snack you ate by keeping a food journal.
6. It’s not all about calories, it’s important that you are eating adequate proteins, carbs and fats. For example choosing fruits and vegetables…you’ll get more for less - more satiety, less calories.
7. Start meal prepping for accurate portions.
If you’re still feeling overwhelmed some quick and easy fixes are eating smaller portions, choose foods that take more energy to burn and avoid sweets, and sweetened drinks.
If you’re still feeling overwhelmed by counting calories so quick and easy fixes are eating smaller portions, choose foods that take more energy to burn and avoid sweets, and sweetened drinks.
If you are trying those weight and you're not seeing any progress you may have just been underestimating your calorie intake. For guidance Contact Natatia about setting up a proper nutrition plan.
You may be thinking about losing some weight and did you know that what you eat has 80% to do with successful weight loss? It’s true, and one of the best ways to insure that you’re eating properly is to start tracking everything you eat and drink.
Start a food journal and reap the rewards! There are studies that show by keeping a food journal you’ll have more success of not only dropping the pounds, but also keeping those pounds off.
What happens when you starting logging what you eat and drink?
1. You’ll create awareness. Our days are full of shuffling work, family, pets and friends this makes it easy to mindlessly eat. Once you start logging every meal, snack and drink you’ll gain yourself some perspective.
2. You’ll keep yourself accountable. Once you start logging everything you put in your mouth you may just think twice about eating it.
3. It’s eye opening. Once you review your food journal you may just find that you’ve consumed far more calories than you guessed. This allows you to spot your weaknesses and improve your eating habits.
4. It’s encouraging. The longer you log the more information you’ll have about your eating habits and how they’ve changed. Give yourself a pat on the back!
Are you onboard but not sure on how to start your food log? Here are some ideas to get you started.
1. You may want to choose an actual notebook and write in it, or you may choose an online app like MyFitnessPal and LoseIt!. Or pull out your smartphone and take a picture!
2. If you’re writing in a notebook it may be helpful to record the times you eat and how you’re feeling. This can give you insight to why you chose to eat what you ate.
3. Be sure to keep track as you have that snack, meal or drink. It’s easy to forget what you ate and how much at the end of a busy day.
4. Don’t fib. This is about your health, track everything you eat and drink, even a small bite or a sip.
5. Don’t worry about calories, be aware, but don’t obsess. Commit to your food journal first then move to calorie counting once you’ve established the logging habit.
Once you’ve determined your weaknesses with your food journal you can start implementing eating less and eating MORE of what is healthy for you. Indulgences are to be expected and even enjoyed, just be sure to include more fruits, veggies and good proteins in your weekly menu. If you’re feeling challenged when it comes to eating the right foods, set up a consultation with Natatia. Natatia can assist you in putting together a nutritious and tasty meal plan!
Why stretch? Stretching helps maintain your range of motion and flexibility in your joints. It helps to keep your muscles flexible and strong and will allow for better performance in your daily activities, and your fitness activities by keeping you mobile and independent with better posture and fewer aches and pains.
And because stretching doesn’t give us visible rewards it’s easy to forget. You should add stretching to your general health regime, about 3 – 4 days a week, but adding stretching everyday is ideal. Your focus should be on stretching your calves, hamstrings, hip flexors and quadriceps, and ultimately include your shoulders, neck and lower back.
It is also important to stretch while at work. Too much sitting may have several negative health effects, so set an alarm, get up and stretch your glutes, hip flexors and your spine. This will also help the 3pm slump at work.
Stretch AFTER your workout and not before. It was a common accepted practice to static stretch prior to your workout, but research has shown that stretching after provides the most benefit, your muscles recover quicker and you may avoid injury. Note though, it’s best to stretch right after your workout, holding the stretch to the point of resistance, and hold (do not bounce) for a minimum of 30 seconds. You should be stretching the muscles that you used during your workout.
Before your workout use dynamic or active stretching. If you’re walking, start out slowly and then increase your speed after about 5 minutes. If you’re playing tennis, do some lunges both forwards and sideways. Jumping jacks, butt kickers and high knees are also great dynamic stretches prior to exercising.
Improve flexibility, slash stress, sleep better, improve your form – add stretching to your day.
There are so many reasons to start adding stretching to your fitness regime. At One On One Fitness Natatia will be happy to help you with the suggested stretches for your daily and fitness activities. Contact Natatia about starting your stretching routine and get strong, happy and healthy!
So many of us have a goal to lose those extra pounds, and often we also think in order to lose those extra pounds we must slash our calorie intake. This is false. It is possible to eat too little and this will make it harder to lose the weight you want.
Did you know your body requires a certain amount of calories just to stay alive? This is your Basal Metabolic Rate (BMR). Your BMR is the number of calories for normal body function and rest. There are several BMR calculators online that can help you to determine the calories a day you’ll need to maintain or lose weight.
Keep in mind that severely slashing your calories can cause your metabolism to slow down; therefore your body preserves every calorie instead of burning them. Metabolism is a chemical reaction that maintains the living state of your cells and your body. A well burning metabolism means you’ll lose the weight you want.
If you have cut your calories and are experiencing symptoms such as lethargy, moodiness, constipation, or you cannot lose weight, you are eating too little.
Your body is fueled by the food you eat, to keep your energy levels (and metabolism) high you must be getting your daily carbohydrates, protein and fat.
Getting cranky? Carbohydrates are particularly important when it comes to your blood-sugar levels and mood stabilization.
Not using the toilet enough? You may not be getting enough fiber in your diet, and not enough food means your digestive system moves more slowly.
Can’t lose those last five pounds? Your body could be in self-preservation mode. Cut your calories by smaller deficits and you’ll see the pounds start to drop again.
When cutting calories remember that eating a diet of healthy proteins, fats, fruits and vegetables is still important. If you’re feeling challenged when it comes to cutting calories and eating the right foods, set up a consultation with Natatia. Natatia can assist you in putting together a nutritious and tasty meal plan!
We tend to think of eliminating in order to lose weight, but when it comes to strength training, adding muscle can help you lose weight. Add strength training to your cardio routine and give your weight loss goals an extra boost.
Having strong muscle is important for so many reasons including that extra burn of calories your body experiences even while at rest. When you strength train you’re building lean muscle mass which helps keep your metabolism revving. Noam Tamir, C.S.C.S. explains, “Muscle is constantly being broken down, recreated, and synthesized, and all these processes require energy. The more muscle you have, the more energy it takes for this process.” So while you’re muscle is building you’re increasing your calorie deficit as well, and, you must have less calories to lose the weight.
And, don’t worry about losing out on cardio during your strength training, you can simply add cardio elements to any workout. For example, don’t rest between sets, increase the weight you use, and add cardio moves in between weights - high knees, jumping jacks or squats will do the trick.
In addition to the benefit of losing weight that strength training provides you an look forward to protecting your bone health and muscle mass. This is particularly important to women, as well as seniors – remember, if you don’t use it you’ll lose it. It also helps develop better body mechanics which can help reduce your risk of falling, can help prevent diseases such as Alzheimer’s and dementia, and can increase your energy level and mood. And, the great thing is you don’t have to go to the gym to add strength training into your exercise routine, using your own at-home dumbbells is the perfect solution. You can find these at your local sports store and they often come in weights from one pound to 15. Start adding in strength training now and get ready for a leaner you!
There are so many reasons to start strength training and at One On One Fitness Natatia will be happy to help you work strength training into your exercise routine. Contact Natatia about starting your strength training routine and get strong, happy and healthy!
Well guess what - you can slim down by adding a walking routine to your day. Simply adding steps to your day will help you obtain your weight loss goals. Your first step (pun intended) to success is being prepared. Keep your walking shoes in your car, at work and at home…then accumulate steps – this can be done while at work, take the stairs, walk the long way around to your co-workers office, schedule a walk at lunch. While doing errands, park in the furthest spot from the door, make an extra lap around the grocery store or mall. Even at home adding steps to your day is easy if you walk around the block after dinner, or simply march in place while watching your favorite TV show.
So, now you know how you can get your walking in, what does it actually do for you? Walking increases your aerobic health; this is good for the heart by lowering your blood pressure and decreasing heart disease. Because walking is a load-bearing exercise it also helps to maintain your bone density. We all know how important bone density is as we age. And because obesity can increase your risk for certain types of cancer, walking off the weight may reduce your risk.
“Fast-paced walking, when combined with healthy eating, is hugely effective for weight loss,” Art Weltman, Ph.D., director of exercise physiology at the University of Virginia, told Health.com.
Here are suggested ways to lose weight from walking:
“There really is no single drug that can do anything like what regular physical activity does and that’s why [walking] really is a wonder drug,” Dr. Thomas Frieden, U.S. Centers for Disease Control and prevention Director said. “It makes you healthier and happier. Even if you don’t lose any weight, getting regular exercise will decrease your risk of getting sick, getting diabetes, high blood pressure, cancer and many other conditions.”
If you still feel that you’ll find it hard to commit to a walking routine, speak with Natatia about setting your weight loss goals and about a One On One Fitness Program that will fit your needs.
We all get so caught up in the day-to-day tasks required of our lives that it’s really easy to mindlessly eat. Multitasking is a side of effect of our busy lives, but it’s wreaking havoc on our diets. How many times have you chosen the easy ‘grab and go’, which typically isn’t the healthiest choice? Or, maybe you did pick the healthy choice but you’re not paying attention to the taste? It happens to so many of us, but we’re here to tell you to stop. Stop multitasking your health away.
When you slow down and enjoy your food, a.k.a., mindful eating, you get to savor the taste, experience the texture, smell the goodness, and often are far better clued into your hunger, and feel much more satiated. All of these senses make a big difference when you eat for a healthier you.
Below are some tips on eating mindfully:
Eat a balanced diet. Not only will you be providing your body with all the essential vitamins and nutrients but it can make your meal much more satisfying.
Plan your meals in a timely manner. Eating around every four hours will help you keep track of when you last ate and therefore will make you mindful of your hunger cues. If you’re hungry, eat, if you’re not, wait until your body tells you you are.
Turn off and put down all distractions. That means no television, computer or Facebook. Engage in YOUR life during your meal. Paying attention to your meal will create greater enjoyment of your food, and more awareness of your hunger cues.
Keep in mind, mindful eating will not happen overnight. Set your goal, and don’t be too hard on yourself if you fail. Like just about everything in life, practice makes perfect.
Natatia would love to speak with you about setting your nutritional goals. She’ll take an in depth look at your daily nutrition requirements and formulate a plan that works for you. Contact her to begin a conversation about your nutrition needs.
You may have found the pounds creeping on over the years. Or maybe you’ve been at a healthy weight and life got in the way and you didn’t find time to fit exercise and a health diet into your schedule. Or just maybe you worked really hard to get the pounds off but with some vacation time you found the scale crept up a bit. It’s scary, but all is not lost!
There are healthy ways to get back on track after gaining weight. First of all, don’t berate yourself for gaining the weight, you did, so move on, get started. Get started now.
Start by breaking down your weight loss goal. You do not have to lose 35 pounds all at once. Break it down in to five-pound increments. Really, all this takes is a commitment to exercising - just three times a week for 20 minutes for starters. As you gain confidence and see the number on the scale dropping pretty quickly, you’ll feel encouraged to do more – four days a week or 30 minutes!
Like we said before, do not berate yourself, stop beating yourself up over something you do have control over. Lose the guilt and embarrassment and you’ll gain focus on meeting your exercise and healthy eating goals.
When it comes to eating healthy it is important that this is scheduled just like your exercise. Create a meal plan that fits your schedule and abilities in the kitchen. If you’re shopping for your weekly menu be sure to include lots of lean protein, veggies, fruit and nuts. If you feel like you’re unable to fit into your busy lifestyle sign up for a food delivery service.
It will be important to reach out to your family and friends for support. They may join you or offer their support when you’re feeling challenged. It is important that your environment is hospitable to your fitness and health goals.
Looking to the pros may help get you jumpstarted as well. Your local personal trainer, or nutritionist. Your doctor or even a therapist can help you get on the track to a healthier and happier you.
Do you find yourself setting personal fitness or nutrition goals only to be waylaid by, well, life? Working late, the kids’ activities, a birthday party, your tired, all of these everyday life things seem to really get in the way of our goals. This happens to so many of us so it’s reasonable to think that it’s just not possible. This is so far from the truth. Your goal setting must include accountability.
Know your ‘why’. Why do you want to run three days a week? Is it because you want a healthy heart, you want to lose a few pounds, you need ‘me time’, or you want to run a 5k? If your ‘why’ is not compelling enough you will not make it a priority. But if you believe in your ‘why’ it alone will hold you accountable.
Put it on your schedule. You want to eat a nutritious dinner four nights a week – schedule it. Planning your meals and writing them on your calendar commits you to the goal. A good meal plan and grocery list will hold you accountable to providing a healthy meal for you and your family – no one wants to delete the calendar event and let good food go to waste.
Find an accountability buddy. This could be your spouse, neighbor, friend or even your dog! Yes, even your dog…you are responsible for the total health of your family pet, food, health and exercise, and we all know how persistent our dogs can be when it comes to going for a walk - it’s nearly impossible to let Fido down!
Having someone in your corner is so important. They can help to remind you to get up and exercise, provide the encouragement you need and even do the exercising with you. Once an exercise date is made with someone it’s a reminder that you’ve set this exercise goal – and you don’t want to let your buddy down. And, a little competition never hurt anyone.
Need an expert as your accountability partner? Both goal setting and accountability can be achieved with your personal trainer. Talk to your trainer about your next fitness and/or nutrition goals and be sure your trainer will keep you on the right track towards your goals.
At One On One Fitness Natatia will be happy to help you figure out your ‘why’, create a doable schedule for you, and be your main accountability partner. Find out more about the different Programs offered at One On One Fitness.
I'm Natatia Gemmell. No matter how busy life gets, eating well and exercising is always a priority! I LOVE fitness, and I teach my clients how to stay on the health & fitness path by exercising, eating better and staying healthy!