Healthy Trim Blog

Three Easy Ways To Include More Greens In Your Diet

Posted by Phil Raby on Wed, Mar 22, 2017 @ 09:03 AM

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Green foods can really help with your summer slim-down goals. Here are some easy ways to get your daily greens as you supercharge your diet.

  1. The Green Smoothie

Green smoothies are no longer a foreign concept, but there are ways to make them taste great so you’re not choking them down. Some greens, like kale, can be especially bitter, making the whole smoothie hard to swallow — literally. You can make a green smoothie taste better by

  • adding frozen bananas. Bananas add sweetness and the creamy texture helps to make the smoothie more enjoyable.
  • using lemon essential oil. The burst of lemon flavor helps to offset the bitter flavor of your greens.
  • blending your greens first. Greens can turn a smoothie in a textural turn-off in your mouth. Blend your greens and liquid for a minute before adding frozen fruit or Greek yogurt, and you’ll get a smoother final product.

  1. The Pasta Substitute

Instead of indulging in white pasta, try making “noodles” from the favorite universal squash: zucchini. Using a julienne peeler, cut your zucchini into long strands, just like spaghetti. Microwave the noodles for a few minutes to cook, and eat them with a tomato sauce, some ground turkey and a sprinkle of parmesan cheese for flavor.

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  1. The Surprise Salad

One of the rules of increasing your green veggie intake is to make the salad a star in your meal. You’ll need to get creative and start seeing salad where you didn’t expect. For example, take your chicken Alfredo, and serve it on a bed of spinach leaves instead of directly on the plate. You’ll eat less pasta (less calories) and more greens while still enjoying the flavor.

Tags: lose weight, healthe trim, nutrition, Seasonal Fruits and Vegetables, weight loss, healthy, weight loss tips, metabolism, healthy eating, high metabolism, veggies, lifestylechanges, diet, burn calories, supplements, willpower, healthy choices, weight loss planning, drink water, healthy trim, zucchini noodles, greens, smoothies, salad, green smoothies, nutrients

Bust Sugar Cravings for Good

Posted by Phil Raby on Mon, Mar 20, 2017 @ 09:03 AM

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Craving sweet treats can range from a midnight cookie binge to an addiction. Sugar can become addictive and may be used to manage stress, boredom, or to fight off feelings of depression. If you desire that sweet treat after meals or feel driven to eat sweets when feeling down or stressed, you can beat those cravings with a few changes.

Remove Temptation

Having sweet treats around the house will make it impossible to not eating them. The first step is to remove the sweet treats from easy access. Replace the processed sweets with fresh whole foods like fruits, whole grains, and green vegetables.

Healthy Alternatives

Giving up sweet treats doesn’t mean you can’t enjoy any sweets. Many foods are naturally sweet, such as pineapple, peaches, grapes, and mango. Enjoy fruit slices instead of a cookie, or Greek yogurt topped with berries. Eat foods high in essential minerals: magnesium (dark greens, nuts), chromium (apples, broccoli), and zinc (whole grains, Brazil nuts). Missing vital minerals can lead to cravings. Eating natural sweets and key minerals will lead to fewer cravings for processed sweets.

Lifestyle Shift

Drink plenty of water! Sugar cravings can be confused for your body saying it’s dehydrated and needing water. Naturally curb cravings for sweets by adding lemon to your water or drinking green tea. Eat small meals throughout the day because large meals cause blood sugar levels to peak and dip, causing sugar cravings.

Eat healthy fats like nuts, avocados, and olive oil to keep you feeling satiated, maintain blood sugar levels, and harness cravings. Get enough sleep and regular exercise because it boosts serotonin levels, improves mood, energy levels, and curbs cravings for sweets.


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Conquer your cravings for sweets, and you will gain more energy throughout the day and feel magnificent!

Tags: lose weight, healthe trim, nutrition, weight loss, healthy, weight loss tips, metabolism, healthy eating, high metabolism, brown sugar, lifestylechanges, diet, burn calories, supplements, willpower, healthy choices, weight loss planning, drink water, healthy trim, resist sugar, no sugar, fight sugar cravings, resist temptation

Tricks to Help You Feel Younger, As Your Body Ages

Posted by Phil Raby on Wed, Mar 15, 2017 @ 09:03 AM

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If you are trying to lose weight and you are in your mid-forties, you may find that losing weight is much harder now than it was in your early twenties. Losing weight as you get older becomes harder because you lose muscle mass, generally have a more sedentary life, and stress is at a premium when you are in your forties.


Muscle Mass Decreases

You will naturally lose muscle mass at the rate of 1/2 pound per year after the age of thirty. This will have the effect of slowing down your metabolism. To combat this muscle loss it is essential to do weight training at least two to three times a week. You can increase your muscle mass once again, but you will have to be dedicated to a plan of regular weight training to see any results.

You Must Have a Decent Food Plan in Place

Many people will crash diet at the start of the year, but this is not a good habit to get into. Instead of getting rid of everything in your diet, try to have a decent food plan in place instead. If you aren’t the healthiest eater, start by adding in the nutrients you need in order to live a healthier life. Trying to cut out all junk food before you have a food plan in place sets you up for failure. Research the number of calories and types of nutrients you need on a daily basis, and then work towards developing a plan that will deliver them.

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It isn’t easy to lose weight. With the use of supplements, you can rest assured that your body is getting any nutrients you need that you miss from food intake alone.

Tags: lose weight, healthe trim, exercise, nutrition, weight loss, healthy, weight loss tips, metabolism, high metabolism, lifestylechanges, burn calories, supplements, willpower, healthy choices, weight loss planning, drink water, healthy trim, feel younger

Improve Your Health with Lemons

Posted by Phil Raby on Mon, Mar 13, 2017 @ 09:03 AM

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Lemons are one of the alkalizing superfoods that should be eaten in some form or another every day. Their health benefits have been known since the 1700s, when they were eaten to treat scurvy as sailors set sail for long periods.  Now, the lowly lemon has risen the ranks to that of a power-food, and for good reason. Lemons are thought to boost the immune system, improve digestion, purify the blood and can help prevent asthma. They are antioxidants, which can help prevent the formation of free radicals leading to cancer. They can lower the risk of ischemic stroke in women and can help prevent obesity, heart disease and diabetes. Besides all that, you’ll enjoy more energy throughout the day. But don’t think for a minute that buying lemon juice at your market is comparable to eating fresh lemons.


Eating More Lemons

Lemons are a bit on the sour side, so most people don’t want to eat them like an apple. If you can get your hands on a lemon tree, pick one yourself. Make sure it’s ripe, because it doesn’t improve in quality or continue to ripen once it’s off the tree. Begin your morning with a few squirts in a glass of warm water. Along with a jolt of vitamin C, it will give you nutrients such as potassium, calcium, and pectin fiber, with trace amounts of vitamin A and iron. Moving on through the morning, you can enjoy a cup of tea with your breakfast, with an added squirt of lemon. Get to lunch and squeeze lemon onto your salad, and with dinner add it to your fish.

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Enjoy lemons and stay healthy!

Tags: lose weight, healthe trim, exercise, nutrition, weight loss, healthy, weight loss tips, metabolism, high metabolism, super foods, lifestylechanges, burn calories, supplements, weight loss myths, willpower, healthy choices, weight loss planning, drink water, healthy trim, lemons, boost immune system, anitoxidants

How to Transition to a Healthy Lifestyle

Posted by Phil Raby on Wed, Mar 08, 2017 @ 09:03 AM

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When I was 18, I thought I could maintain my body for life. However, reality set in and raising kids became more important than working out for 20 hours a week. I was honestly in denial about all the weight I gained over 15 years. It was not until my two year old niece asked if I had a baby in my stomach like her mommy that it really hit home.

I tried virtually every diet under the sun, and never stuck to them. My problem was discipline, and more specifically a love of snacking. I would buy the family size bag of Doritos (10 ounces) and finish it in two nights; after eating a pretty substantial dinner. I realized that the unhealthy snacking had to go if I was ever going to use a public scale again (they stop at 300 lbs.). After several failed attempts, I decided I needed to gradually cut out the snacking instead of trying to quit cold turkey. I was watching a Pistachio nut ad — featuring Snoop Dogg of all people — when I realized the little green nuts might make a good alternative to potato and tortilla chips.


Green and Happy

Fortunately, the pistachios were great substitutions for all the unhealthy snacks, but they were also expensive. I recently switched from pistachios to roasted peanuts and lightly buttered popcorn. Instead of candy, I satisfy my sweet tooth with yellow raisins or dried apricots and mangos. I have lost nearly fifty pounds in 6 months by cutting nearly 700 calories a night (5 ounces of Doritos/140 calories each) and trans fat from my diet. I feel better and I have more stamina, all from making small changes.

Other small steps that will get you to your goal weight are:

Pick up a pen and write down what you are eating. A food log/diary helps control extra calories in two ways: the combination of plain old reality check (I just ate 30 minutes ago!) and awareness that what you’re putting in your mouth will soon be recorded.

Limit fast food to once a week. You can still satisfy your cravings while limiting the times you eat out. Put the extra savings into your holiday gift-giving fund.

Add veggies. Putting vegetables in all your favorite dishes, such as pizza and fajitas, is a way to cut back on calories. Tip: eat the veggies first!

Drink More Water. Switching your usual beverage for water is an easy way to cut calories.

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Do a Purge. Take five minutes and clean out your cupboards and fridge of fattening, unhealthy foods.

Do Not Skip Meals. You may be tempted to complete skip a meal, or two, as you head into the holiday season, but a total lack of food will make your body store additional fat and sugars in your body. In addition, skipping a meal entirely makes you more likely to overindulge during the next meal.

Tags: lose weight, healthe trim, exercise, nutrition, weight loss, healthy, weight loss tips, metabolism, high metabolism, vegetables, lifestylechanges, burn calories, supplements, weight loss myths, willpower, healthy choices, weight loss planning, drink water, healthy trim

5 Healthy Ways to Boost Your Metabolism

Posted by Phil Raby on Mon, Mar 06, 2017 @ 08:03 AM

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It might not seem like it, but actively boosting your metabolism is one of the best ways to lose weight. In a way, your metabolism is at the heart of your body’s digestive system, as it signifies the rate your body breaks down food and provides you with energy. Although the rate of your body’s metabolism depends in part on your gender, age, and genetics, and nobody can control those things, there are a number of other ways you can improve your metabolic rate.

Here are five healthy ways you can go about boosting your metabolism:


  1. Eat Omega-3 rich food, such as salmon, trout, halibut, eggs, milk and yogurt. You can also gain your Omega 3’s from certain types of cereals and bread (check out the nutrition labels). Eating Omega-3 rich food will help regulate your metabolism by balancing your body’s blood sugar and reducing its inflammation.
  2. When you work out, amp it up a notch — in short bursts. When you do cardio-based exercise such running or swimming, or when using any type of cardio exercise machine, move as quickly as you can in 30-second intervals. After the interval has stopped, return to your routine speed for 30 seconds, and then begin again after the time has passed.
  3. Do some strength training to build some muscle. You don’t have to be a bodybuilder; just pick up some weights for 30-40 minutes per workout, twice a week. Building muscle burns fat and raises the metabolism.
  4. Drink a cup or two of green tea every day. Studies have shown that the active ingredient in green tea, called catechin, helps boost metabolism.
  5. Eat breakfast in the morning and go to sleep at the same time every night. Eating a nutrient-filled breakfast—such as oatmeal with fruit and yogurt or whole-grain toast—shortly after waking up “awakens” your metabolism as well.

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And don’t forget to keep exercising. Keeping your body moving regularly in and of itself will keep your metabolism going strong.

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

Signs of Extreme Exercise

Posted by Phil Raby on Wed, Mar 01, 2017 @ 09:03 AM

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We all agree that exercise is good for you, but sometimes people become addicted to it and will continue to work out furiously even when health conditions should stop them. Here are a few signs that it’s time to take a break.

Prolonged Soreness

Muscle pain or soreness that doesn’t go away within three days indicates that you are probably overdoing it. After intense training, your body requires a period of rest. Constant, unrelenting soreness is a sign that you’re not taking the time to heal.

Irritability

Have you been easily agitated lately? This could be a sign of fatigue, poor nutrition or an underlying illness.

Recurrent Frequent Sickness

Most healthy people have a strong immune system and rarely contract worse than a mild cold once or twice a year. If you’re getting sick more than this and feel fatigued much of the time, that’s a good sign that you need to rest. Healthy people who get plenty of rest and have a good diet can exercise while they have a cold. But anyone who gets a major cold or flu more than three times a year needs to rest and boost their immunity.

 High Blood Pressure

This one can be tricky. Typically, unless you’re older, you probably don’t keep a close watch on your blood pressure. If your blood pressure is high, and other risk factors for this condition are not present, you may be over-doing it at the gym. Hypertension is a serious condition, and if you have it, you should get checked out by a general practitioner immediately.

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 How to Recover

  1. Take a lean, nutrition-dense diet, and get hydrated.
  2. Rest. Watch your favorite comedy series, meditate or enjoy relaxing music, and get plenty of sleep.
  3. Commit to getting enough rest from now on.

Tags: lose weight, healthe trim, exercise, nutrition, weight loss, healthy, weight loss tips, metabolism, high metabolism, lifestylechanges, burn calories, supplements, weight loss myths, willpower, healthy choices, weight loss planning, drink water, healthy trim, soreness, sore, extreme excersie

What to Eat and Drink to Reduce Belly Bloat

Posted by Phil Raby on Mon, Feb 27, 2017 @ 08:02 AM

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Summer will eventually be here. Midriff baring, short skirt wearing, bared limbs and breezy hair will all be happening shortly. With that in mind, there are ways to whittle that middle and reduce the belly bloat by eating.

Fiber in Fruit and Seeds

Fiber helps keep everything heading south. The skin and edible seeds of fruits and vegetables help provide ample roughage to aid in waste removal.

Pick up a few of these on your next grocery shopping trip:

Pineapple- This fruit contains bromelain, an enzyme that help with digestion. Have a slice pre or post meal to prevent the onset of bloat.

Chia and hemp seeds- Seeds provide valuable nutritional benefits and extra fiber. Add a teaspoon to cereal, salads and in baked goods to take advantage. Chia seeds in water or juice or in a smoothie are an interesting textural experience as the seeds grow a gel-like coating.

Water

Consumption of water helps hydrate the skin and keep elimination processes working properly. Avoid constipation and unnecessary discomfort with some good H2O. A good rule of thumb is now to drink half of your body weight daily. If the scale reads 140lbs, drink 70 ounces of water daily.

Other beverages are:

Coconut water- The no sugar added variety offers a dose of potassium that helps to level out extra salt in our body by removing the excess.

Water with lemon or cucumber slices- This option first thing in the morning provides anaturally alkaline beverage to balance acidic foods.

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Natural Diuretics

There are some foods that are naturally diuretic and help flush out extra fluid; leaving you with fresh nutrients and fiber instead of a poofy belly.

Some suggestions include:

  • Asparagus
  • Cucumber
  • Dandelions
  • Watercress

Tags: lose weight, healthe trim, nutrition, weight loss, healthy, weight loss tips, metabolism, water, fiber, high metabolism, lifestylechanges, burn calories, fruits, supplements, weight loss myths, willpower, healthy choices, weight loss planning, drink water, healthy trim, coconut water, natural diuretics, seeds

The Best Choice for Breakfast

Posted by Phil Raby on Wed, Feb 22, 2017 @ 09:02 AM

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“Breakfast is the most important meal of the day.” You have probably heard this saying a million times. While this sounds great, it really is only as good as what you eat. High sugar breakfast cereals, for example, are completely unhealthy and will do nothing for you on your quest to lose weight. On the other hand, oatmeal is one of the best foods for breakfast and is one of the healthiest foods you can add to your diet.

 

 Why Oatmeal?

Oatmeal has several immediate and long term benefits when eaten. Oatmeal contains a special fiber that has been studied for decade that has been shown to lower cholesterol levels. Lowering high cholesterol levels can therefore significantly reduce the risk of cardiovascular disease and stroke. Some studies have also linked that same fiber to enhancement of the immune system, making it respond to bacterial infections quicker. This means spending a lot less time sick. Finally, oats have been shown to significantly lower your risk for type-2 diabetes. With all these benefits, there is no reason not to start the day with a bowl of oatmeal.

How to prepare

Depending on what type of oats you have, the process will vary. For all types, it is best to add the oats to cold water and then cook at a simmer. The preparation of rolled oats and steel-cut oats require similar proportions using two parts water to one part oats. Rolled oats take approximately 15 minutes to cook while the steel-cut variety takes about 30 minutes. Avoid using instant oats because they tend to contain a lot of added sugars and other unhealthy additives.

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If you want to add a little excitement to your oatmeal, try adding fresh fruits, cinnamon or a sugar alternative.

Tags: lose weight, healthe trim, nutrition, weight loss, healthy, weight loss tips, protein, metabolism, fiber, high metabolism, lifestylechanges, burn calories, supplements, weight loss myths, willpower, breakfast, healthy choices, weight loss planning, drink water, healthy trim, portion control, snacks, healthy breakfast, oatmeal, lower cholesterol

How to Quit Eating Junk Food Cold Turkey

Posted by Phil Raby on Mon, Feb 20, 2017 @ 09:02 AM

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A piece of advice you will commonly hear when it comes to weight loss is that moderation is key. While this is effective advice for some people, it won’t prove effective for everyone. For some people, it is necessary to quit eating junk food cold turkey for the healthy eating habits to remain long-term. Here are a few tips that will help you do just that.

Stop Buying Junk Food

The best way to quit eating junk food cold turkey is to cross off all the junk food on your grocery list. If you purchase junk food, even if you don’t intend to eat it, the temptation will always be there for you to start eating junk food again. Of course, it can be difficult to keep junk food out of the house if you have young children or teenagers. One alternative is to keep all junk food under a combination or good old fashioned lock and key.

Start Small

The idea of starting small and quitting a habit cold turkey may seem incompatible. However, this actually isn’t the case. You can start small by eliminating certain types of junk food from your diet at first. For example, initially, you may eliminate high-sugar foods from your diet. Over time, you will slowly move on to eliminating fatty and salty junk foods. The process will continue until you have quit eating junk food completely. If you’re addicted to junk food, this is a better way to go about making your diet completely junk food free.

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Find Replacement Foods

If you happen to be a foodie, you will find it incredibly difficult to quit eating junk food cold turkey without established replacement foods. This is especially true if you eat junk food for comfort. An example of replacement foods would be fruits for desert instead of cake or pie.

Tags: lose weight, healthe trim, nutrition, clean eating, weight loss, healthy, weight loss tips, metabolism, water, high metabolism, lifestylechanges, burn calories, supplements, willpower, healthy choices, weight loss planning, drink water, sports nutrition, healthy trim, portion control, snacks, quit junk food, junk food, healthy food choices