Healthy Trim Blog

The Secret to Understanding What Your Food Cravings Really Mean

Posted by Phil Raby on Wed, Apr 26, 2017 @ 09:04 AM

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One of the toughest parts of getting in shape for summer is discipline. It takes discipline to stick to an exercise routine. And it certainly takes discipline to make good choices when it comes to the food you eat, especially with snacking. Did you know that when we crave certain foods, it is because our body is lacking nutrients? Understanding how this works and how to replace those junk food cravings with nutrient-dense, healthier foods can help you stay disciplined all summer long. Here are some tips to curb those cravings:

Eat More Fresh Foods

It’s probably not news to you that you should shop the perimeter of your store. However, did you know not only are fresh foods better for the waistline, they are extremely nutrient-rich? When your diet primarily consists of processed foods, your body does not get the nutrients it needs. This can trigger those cravings for things like chips, sodas, and sweets.

Recognize What Nutrients Your Body Craves

If you feel like you have to have that soda to make it through the day, what your body is really saying is that you need calcium. Choose foods such as leafy greens or cheese instead. If you crave a carb-fix like bread or pasta, your body needs nitrogen. High protein foods such as nuts or meats are a better choice in this case. And if you have a sweet tooth, your body may need chromium or carbon. Eating fresh fruits, broccoli, or cheese will help curb these cravings.

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Include a Daily Supplement

Including a dietary supplement, such as Healthe Trim not only supports a healthy metabolism, it contains natural ingredients that your body needs on a regular basis.

Tags: lose weight, healthe trim, nutrition, weight loss, healthy, weight loss tips, metabolism, healthy eating, high metabolism, lifestylechanges, burn calories, supplements, willpower, healthy choices, weight loss planning, drink water, healthy trim, nutrients, healthy food options, cravings, will power, food discipline, food cravings

Can You Meditate Your Way to Weight Loss?

Posted by Phil Raby on Mon, Apr 24, 2017 @ 09:04 AM

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Meditation is an ancient practice that has gone mainstream. Benefits of meditation include lower blood pressure, less stress hormones, and a greater sense of well-being, but can you really lose weight just by sitting still? If you incorporate meditation and mindful eating into your routine, the answer is likely “yes”.

Eating mindfully means being present with your food and your emotions. Learning to be present and eat mindfully is a good step towards weight loss because it can reduce stress and emotional eating. Savor your food rather than eating mindlessly in front of the TV or while driving. Let your meals become a full sensory experience. Even a few deep breaths may help you choose to eat less or make a better food choice. With regular practice, cravings may diminish.

Meditation may also help you clear negative body issues. It’s easier to make the changes needed to make your body more healthy when you truly love your body just as it is now. With a combination of regular meditation and learning to eat more mindfully, you may find that a healthy mind will equal a healthy body. There are no quick fixes, but relaxation achieved through meditation may lead to greater self-realization.

Healthe Social Banner.jpgHow do you meditate? Try this very simple technique to start.

  1. Sit up straight on a pillow on the floor or in a chair.
  2. Either close your eyes or allow your eyes to relax and not focus on anything.
  3. Focus on your breath.
  4. Allow your thoughts to pass in and out of your mind without paying attention to them.
  5. Start with a short amount of time and work up to longer sessions.
  6. Keep practicing once or twice a day.

Tags: lose weight, healthe trim, nutrition, weight loss, healthy, weight loss tips, metabolism, healthy eating, high metabolism, lifestylechanges, burn calories, supplements, willpower, healthy choices, weight loss planning, drink water, healthy trim, meditation, stress hormones, meditate, lower blood pressure, breathing

The Truth About Paleo Diets

Posted by Phil Raby on Wed, Apr 19, 2017 @ 09:04 AM

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The paleo diet is actually more natural to us humans than one might think. Human beings only started cultivating grains 10,000 years ago, which only seems like a long time until you consider that we have been around eating things for 2.5 million years. This means that grains and legumes are the least cultivated for our natural digestive system, and a return to what kept us alive for millions of years might not be such a bad thing. Here are some of the best reasons science has found to go paleo.

Calcium

True, your bones and teeth need calcium to stay strong, but not nearly as much as those commercials from the 1980s taught Generation X and the Millennial. Bones are made up of more than just calcium, and it takes more than calcium to keep them healthy. Humans can live just fine without the milk of cows or any products that come from it. Almond milk cane may be used as a substitute for traditional milk.

Feeling More Satisfied

It might seem counterintuitive to think that satiety can coincide with weight loss without some appetite suppressant. This is another misconception about how the body works. The paleo diet fills us up because the foods in it are more nutrient rich. The body does not crave calories for their own sake, and sugar cravings come from the body’s misconception that it cannot get nutrition from its environment. Load up on dense proteins and mineral rich fruits and vegetables, and the cravings for sweets and Trans fats will fade away.

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Most people believe the Paleo approach has far too many restrictions. For a lot of people, feeling so restricted can make healthy eating seem too difficult. However, following any healthy eating plan can be a bit challenging. With the right information, healthy recipes and a good support system, a new diet can be a great starting point for healthier living.

Tags: lose weight, healthe trim, nutrition, weight loss, healthy, weight loss tips, metabolism, healthy eating, high metabolism, lifestylechanges, burn calories, supplements, willpower, healthy choices, weight loss planning, drink water, healthy trim, paleo diet, paleo, new diet

How Sleep Impacts Your Diet

Posted by Phil Raby on Mon, Apr 17, 2017 @ 09:04 AM

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How Sleep Impacts Your Diet

Sleep is a very important part of a healthy lifestyle. Sleep deprivation can have many negative effects on your life: mentally, physically and emotionally. New studies have recently shown that sleep deprivation can have negative effects on dietary choices. Here is a look how sleep has an impact on your diet, and some tips to sleep better.

Sleep Deprivation Disrupts Dietary Hormones

Sleep deprivation causes your body to produce more of a hormone called ghrelin, which increases appetite. As ghrelin increases, the hormone leptin, which helps you know when you are full, decreases. Sleep deprivation can make you feel hungrier then you really are, and cause you to eat more then you should, which is not good for your diet.

Sleep Deprivation Can Literally Give You the Munchies

A recent study showed that the bodies of sleep deprived people produce more of a lipid called an endocannabinoid, which is responsible for making eating so pleasurable. This lipid acts on the brain in a very similar way that marijuana does in giving people a strong desire to eat. Sleep deprivation can increase your desire to eat foods that are not good for your diet.

Sleep Deprivation Impairs Cognitive Functioning

Thinking clearly becomes a difficult task when you haven’t had enough sleep. When your mind is in a fog from a restless night, it can be harder to make the best decisions regarding your diet, and easier to give in to unhealthy tempting foods.

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Make a Good Night’s Sleep a Part of Your Diet Plan!

Here are a few tips to help you get a good night’s sleep so you can be successful on your diet and in every aspect of your life.

  • Maintain a regular sleep schedule. Go to bed and wake up at the same times every day if possible.
  • Avoid TV, computer, or cell phone usage around bedtime. The light from these devices can inhibit sleep.
  • Exercise regularly. A vigorous work-out during the day can help you feel tired at night.

Tags: lose weight, healthe trim, nutrition, weight loss, healthy, weight loss tips, metabolism, sleep, healthy eating, high metabolism, lifestylechanges, burn calories, supplements, willpower, healthy choices, weight loss planning, drink water, hormones, healthy trim, sleep deprivation, good night sleep

Top 3 Faux Health Foods to Remove from your Diet Today

Posted by Phil Raby on Wed, Apr 12, 2017 @ 09:04 AM

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Given that we are living in the so-called “information” age, it seems that reliable dietary guidelines should be easy. Nevertheless, with the amount of misinformation, shady “doctors” and the like, filtering through to find the truth can be an extreme hassle.  Let’s quit the guesswork. The following is an overview of the top 3 faux health foods to remove from your diet today!

  1. Trail Mix

A great, quick snack that the children love, trail mix has long since been considered a healthy alternative to processed snacks. Although healthy trail mixes exist, most of them include sugar-filled yogurt, candy pieces, and tons of calories. If you think you’re eating healthy by carrying around Ziploc bags of trail mix, think again!

  1. Veggie Patties

Next, a staple food in the diet of many vegetarians and vegans, veggie patties are not as healthy as they seem. While there are a few healthy veggie patty options, most frozen patties include an array of additives, fillers, and other non-organic ingredients. To ensure you are eating a quality veggie patty, check the ingredient list and make sure that vegetables are listed at the very beginning of the list.

  1. Multi-Grain Bread

An option that many choose in order to help find a healthy way to satisfy their carb cravings, multi-grain bread can actually do more harm to your body, than good. Most of these types of bread contain refined grains, which are bereft of the fiber contained in whole grains and can even spike sugar levels, thus inducing food cravings. If the label includes refined grains, it is likely not good for you!

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Overall, finding foods that are actually healthy doesn’t have to be as hard as it seems. Just remember to research the ingredients of any given product, rather than falling for the hype.

 

Tags: lose weight, healthe trim, nutrition, weight loss, healthy, weight loss tips, metabolism, healthy eating, high metabolism, lifestylechanges, burn calories, supplements, willpower, healthy choices, weight loss planning, drink water, healthy trim, healthy food options, food substitutions, food portions, faux foods, foods to avoid

Healthy Spring Fruits to Incorporate Into Your Diet

Posted by Phil Raby on Mon, Apr 10, 2017 @ 09:04 AM

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As you know, most produce tends to only be available in certain seasons. Therefore, with each change in seasons, you may have to adjust your diet to align with the fruits that are currently in season. Now that spring is here, consider incorporating these healthy spring fruits into your diet.

Peaches and Apricots

Two delicious spring fruits you should incorporate into your diet are peaches and apricots. The main difference between peaches and apricots is that the latter is sweeter, smaller, and with smoother, fuzz-free skin. You can add sliced peaches and apricots to your fruit salads, or you can add it to your daily bowl of cereal for an extra touch of sweetness.

Avocados

Avocados are another spring fruit you should consider incorporating into your diet. The most obvious way to add avocados to your diet is by making guacamole as a dip for your chips. However, you can easily add slices of avocado to your sandwiches to add a delicious, savory taste. If you’re in the mood for a taco or burrito, avocado chunks would make a good addition.

Pineapples

The final spring fruit you should add to your diet is pineapples. While you can easily eat pineapple slices or chunks as a snack, you can also make this fruit a part of a more wholesome meal. For example, you can make Asian caramelized pineapples and serve it as a side with meat and pasta for dinner. If you’re in the mood for desert, you can use pineapple slices as a topping for your ice cream or cake.

Healthe Social Banner.jpgYou will have no problem incorporating spring fruits into your diet. Peaches, apricots, avocados, and pineapples are far from the only spring fruits you should try out. Continue experimenting with different spring fruits to add a healthy yet delicious element to your diet.

Tags: lose weight, healthe trim, nutrition, Seasonal Fruits and Vegetables, weight loss, healthy, weight loss tips, metabolism, healthy eating, high metabolism, lifestylechanges, diet, burn calories, supplements, willpower, healthy choices, weight loss planning, drink water, healthy trim, healthy food options, food substitutions, fresh food, healthy options, spring fruit, fresh fruit, peaches, fruit, avocado, pineapple

From Grub to Good for You

Posted by Phil Raby on Wed, Apr 05, 2017 @ 09:04 AM

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If you love greasy grub but want to lose weight, you don’t need to throw out your favorite foods like pizza and tacos. Instead, making a few key substitutions and changes lets you enjoy the same great tastes but with fewer calories.

 

Pizza

Instead of a traditional crust, try making your pizza on thin sandwich bread, tortillas, or even pitas. This cuts calories tremendously, and you can keep the healthy train rolling by using homemade pizza sauce instead of the bad-for-you store brands. Alternately, you can try something more experimental (and even healthier) like salsa or pesto. Finish off your healthier pizza by going easy on the toppings and possibly using more exotic toppings such as spinach, peppers, or fruit instead of standards like pepperoni or sausage. In addition to eating healthier, you may end up wowing your friends by creating topping and sauce combinations they’ve never tried before!

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Tacos

This greasy treat is popular all over the world, but traditional ground beef tacos leave a lasting impression on your belly. Try substituting the traditional beef for lean beef, or using something less traditional like turkey or chicken. Avoid sodium-packed store seasoning and instead add oregano, cumin, and chili powder to flavor your meat of choice. And speaking of sodium, substitute the traditional fried taco shells with baked corn tortillas to cut down on sodium and grams of fat consumed. For healthier toppings, either skip cheese or use conservative sprinkles of low fat cheese. Substitute guacamole with avocado to make it more heart-healthy. Top off the condiments with just one teaspoon of low-fat sour cream and a small amount of your very own tomato-based salsa. This is healthier than bottled salsa and makes the whole taco taste much better!

Tags: lose weight, healthe trim, nutrition, Seasonal Fruits and Vegetables, weight loss, healthy, weight loss tips, metabolism, healthy eating, high metabolism, lifestylechanges, diet, burn calories, supplements, willpower, healthy choices, weight loss planning, drink water, healthy trim, tacos, pizza, healthy food options, food substitutions, fresh food, healthy options, food portions

Spring Forward Into the New You!

Posted by Phil Raby on Mon, Apr 03, 2017 @ 09:04 AM

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It’s that time of year again, when we reset our clocks and try to readjusts to the time change associated with Daylight Saving Time. Some of us breeze through the time change with no issues and others feel out of sorts for days. When the clocks move forward you’ll be robbed of an hour of sleep. Why not use this sudden disruption in your routine as an opportunity to lose weight and feel great? Here are some tips: 

Exercise

There is more daylight for outdoor exercise and yard work in the evenings which can improve fitness levels. Take the dog for a walk after work or go for a jog! Working out a few hours before bed time can burn calories and make you more prone to be tired when it’s time to go to bed.

Sunlight

There are more opportunities for sun exposure, which triggers vitamin D synthesis in the skin. Being out in the sun can be very refreshing but always make sure to wear your sunscreen. Make sure to open your shades and brighten the lights in the morning to get your day going! 

Digestion

After the time changes you may be hungry for meals earlier or later than before. Be sure to give yourself ample time to digest your dinner before heading off to bed. A heavy meal in your stomach can also interfere with your sleep quality.  

Sleep

Go to bed earlier on the day of the time change, it’s harder to sleep later because humans tend to awaken fairly automatically. You may not be able to fall into your normal sleep rhythms an hour earlier than you’re used to, and you won’t get as much quality sleep as you need, so going to bed early is very important. 

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Safety

Be extra careful on the roads. Losing an hour of sleep can make for dangerous driving conditions for you and others. It’s very important to avoid distractions and pay attention to your surroundings.  

Energy

Feel free to caffeinate. You can be groggy in the morning after the time change. Healthe Trim is a great way to give you the energy boost you need to get you through the day!

Tags: lose weight, healthe trim, nutrition, weight loss, healthy, weight loss tips, metabolism, sleep, high metabolism, lifestylechanges, diet, burn calories, supplements, willpower, healthy choices, weight loss planning, drink water, healthy trim, spring, spring forward, daylight savings

Three Things You Didn’t Know About Boosted Metabolism

Posted by Phil Raby on Wed, Mar 29, 2017 @ 09:03 AM

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If you have ever looked into health and fitness advice, you’ve surely seen discussions about metabolism. You know it’s important to burning calories, building muscles and staying healthy in general, but there are a few things you might not know.

Boosted Metabolism Requires Eating

Exercise is often paired with dieting, and while this is not an inherently bad idea, decreasing caloric intake by too much can cause metabolic slowdown. This counteracts weight loss regimes, requiring you to increase your workouts by even more to effectively burn calories. A good compensation is to supplement your diet with foods that require more energy to digest. Building a meal plan that focuses on high fiber contents and whole, unprocessed foods can help you burn an additional 100 calories a day just by eating!

 

You Need to Sleep

This is hardly breaking news, but you may not be aware of exactly how sleep affects metabolism. Sleep deprivation decreases insulin sensitivity, basically causing your body to break down less sugar. Besides making it harder for your body to burn calories, this can increase the long-term risks of diseases like diabetes and other metabolic disorders. If that isn’t compelling enough, lack of sleep also increases cravings and reduces appetite control.

Metabolism Affects Genetics

There is an entire branch of science dedicated to studying how daily lives affect genetics. It is called Epigenetics, and studies suggest that metabolic rates have a very important impact in selecting which genes are passed to offspring. People who regularly maintain higher levels of fitness are less likely to pass on genes linked to obesity, even when they run in the family. There are a whole bunch of other genes that are similarly affected, but the general consensus is that boosting your metabolism is good for your kids.

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Understanding the relationship between your body and metabolism can give you a better handle on controlling your health and fitness. Take the steps to boost your rates, and you’ll find the benefits just keep coming.

Tags: lose weight, healthe trim, nutrition, weight loss, healthy, weight loss tips, metabolism, sleep, healthy eating, high metabolism, lifestylechanges, diet, burn calories, supplements, willpower, healthy choices, weight loss planning, drink water, healthy trim

Don’t Underestimate The Power Of Water!

Posted by Phil Raby on Mon, Mar 27, 2017 @ 09:03 AM

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When you’re trying to lose weight and get healthy, chances are that you try to find tools and tricks that help you achieve your health goals. While lots of people turn to diet plans and exercise regimens to lose weight, there are a lot of tools and resources that are often overlooked. One of the most powerful tools you have when trying to lose weight and get healthy is water.

Water does amazing things for your body. It keeps you hydrated when you’re exercising, keeps your body’s systems working properly, and even makes your skin look clearer and more beautiful. Your body needs water to be healthy. When you exercise, your body uses more water, sweating it out. It is important to replace the water you use to keep your body healthy.


But, it’s important to remember that not drinking water can be harmful. When your body doesn’t have enough water, it gets dehydrated. If you’re exercising, your muscles are more likely to cramp and you can begin to feel dizzy or lightheaded. This can be dangerous, especially if you are exercising alone.

In addition, if you’re not drinking water, you’re probably drinking coffee, soda, juice, or some other drink. When you’re trying to lose weight, calorie counting is important. When you drink anything but water, you have to remember that you are drinking calories. Whatever you drink has to be counted in your diet plan, and takes away from calories that should be spent on nutrient-rich foods.

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When you develop your diet and exercise plan to lose weight and get healthy, don’t forget to include water as a primary component of your diet and routine. Keep your body hydrated and healthy every step of the way!

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