food

The Struggle Of Staying Healthy

No one embarks on a fitness program with the view that they’ll ever end up back where they started. You take a breath and begin counting calories, eating healthily, or start a gym routine and when you do it you do it with the best intentions. Than watch the pounds fall off and the inches shrink away all due to your hard work and determination. You eat better than ever and you finally make it to goal weight

Once you get to goal weight, you must adjust your currently weight loss lifestyle to suit one of maintenance and that’s where most people slip up and fall. Getting healthy is one thing, staying healthy? That’s a big struggle. It’s not because you don’t want to keep up the lifestyle you’ve achieved, but it’s a transition from losing weight to maintenance and reverting to old habits can seem so easy! Whether you’ve achieved your goal by yourself at home, or you’ve achieved your goal with the help of a weight loss clinic, it isn’t easy to stay at that goal weight and it takes a lot more grit than losing the weight in the first place. With these tips, you can keep the weight off and enjoy life as much as you always have at your goal weight:

Remember the Changes

The key to keeping the weight off and staying at your ideal weight is down to the long-term changes you make. The changes you made with your food need to stay the same or as close as possible. By sticking to lower calories and upping your protein intake, you can feel fuller for longer and be less likely to snack throughout the day.

Planning is Key

Planning your meals and sticking to that plan is going to help you maintain healthier eating habits. This includes eating out and family events that involve food – plan for those meals out so that you can make informed decisions. There’s no reason you can’t enjoy a night out with your friends – if you stick to your plan you can be happy and comfortable.

Keep up the Activity

Your exercise routine may have been vigorous while you’ve been losing the weight so scale back slightly and change up your routine. Instead of working out seven days a week, aim for five instead!

Support will always help. Talk to your doctor, your friends and your family about your weight loss and your maintenance goals. You need to have the right support to maintain how well you’ve done.

Ultimately, your health is going to depend on your level of willpower and your ability to stick with your new, healthy habits instead of thinking that just because you’ve reached your goal, you’ll be able to keep your new health and fitness with pizza! Reverting to old habits will also revert you back to that mental health state you were in before you embarked on your fitness journey. Don’t go back there, stay focused and stay healthy.

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Surprising Things Which Aren’t As Healthy As You Think

We are always looking for ways to be more healthy in our life. After all, we want to stay in the best shape and health as possible. But in the quest to be healthier, a lot of us are actually doing things that aren’t healthy for us. And it could actually be jeopardizing our health rather than helping it in the long-run! In fact, here are some surprising things which aren’t as healthy as you think.

Fat-Free or Low-Fat Foods

A lot of people opt for the fat-free or the low-fat options when they head to the supermarket. After all, they feel like these will be the much healthier option for them. And it helps them to feel less guilty when they tuck into the food. But a lot of the time the low-fat options can be unhealthy. After all, when they remove the fat, it means the sugar and sodium increases to help it still retain its flavor. But these can both be unhealthy. So the product you are consuming could just be worse than the original option! And as this article says, our body needs some fat to function. In fact, fat can help us absorb vitamins and minerals and even regulate our hormones. Therefore, rather than swapping to low-fat options, stick to the normal option in future. Just cut back how much you are consuming to ensure you stay healthy.

Your Normal Toothbrush and Toothpaste

You are likely to use the same toothbrush and toothpaste day after day. But do you know if it’s actually working for your teeth? If your toothbrush is past it’s best, it’s probably not giving your teeth the clean it needs. And if you are opting for the cheapest toothpaste, it’s likely to not be the healthiest option. However, there are some healthier options available to you for the sake of your oral health. For one thing, you could look at getting a new electric toothpaste. It will ensure all your pearly whites get a good clean when you brush them twice a day. Or you could even opt for a natural toothbrush which you can get from brands like the Miswak Club. The natural toothbrush contains antiseptics that will ensure issues like gum disease and bad breath become a thing of the past!

Breakfast Bars

A lot of people opt for a breakfast bar when they are in a rush in the morning. After all, it saves them time, and it’s something they can consume on the go. And as it’s normally fruit and nut, they think it’s a healthy option. But a lot of these bars actually have as much sugar as regular candy bars. So you might end up having a ton of sugar which is not good for your health! Therefore, always check out the ingredients before picking up one of these bars. You could even make your own instead so you know exactly what is going in the bar!

And despite the fact a lot of people recommend you have fruit juice rather than opting for soda, the sugar content is not that healthy for you. In fact, if you do want to have fruit juice, opt to water it down to ensure it’s healthier, or even go for water instead! After all, as we said before, we don’t have enough of it as it is!

What’re Your Thoughts?

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Six Quick, Easy and Healthy Ways To Start The Day

Breakfast is one of the most important meals of the day. We hear that a lot, right? But the reason that we hear that is because it really is. After around eight hours of not consuming anything, our body is ready for something to fill it and sustain it. The right kind of breakfast can set you up for the day and give you all of the energy that you need to keep you going. If you don’t eat the right things or don’t have anything at all, how are you expecting your body to be able to do its thing and to have an awake and alert mind?

If you feel like you’re always short on time in the morning, then here are some easy and healthy ways to start the day. Would love to know what your favorite breakfast food is too.

Crustless Quiche Lorraine – Ditch the pastry, and you’ve got a much healthier option of the classic. Keep the bacon and the eggs, as well as a sprinkling of cheese, and you’re good to go. You can make a large one ahead of time, and it will keep for the rest of the week in the fridge.

Chia Pudding – So good that it can be a dessert as well as a breakfast food. Chia seeds, along with your favorite milk and yogurt makes a great combination. Even greater is that you can make a batch ahead of time and leave overnight in the fridge. Serve in small mason jars with a lid, and you could even eat it on the go, topped with some berries or seeds.

Green Eggs and Ham – Dr. Suess was onto something, right? You could use some large slices of ham as a wrap, and fill them with some scrambled eggs. You could add in some pesto for the green, or wilt some spinach. The perfect low-carb and high protein breakfast if ever I saw one.

Bacon and Egg Cups – Line a muffin tray with rashers of bacon, and then crack an egg into each muffin hole. Sprinkle with some chives, mixed herbs or pepper. Then bake in the oven until the egg is cooked. They are great to just grab and a less messy way to eat bacon and eggs. Another protein filled breakfast.

Tea and Toast – Toast some whole wheat or rye bread and then mash up some avocado onto the toast. You could add some chopped cherry tomatoes too if you’d like. Serve with a matcha or ashitaba tea, and you’ve got a breakfast that is full of good stuff. It is nice and quick to make too.

Smoothie Bowl – If you don’t fancy drinking your smoothie, then it can be made a little thicker and consumed as a smoothie bowl. The good thing about this is that you can top it with nuts and seeds, to get extra goodness for the day ahead. Be sure to include things like spinach in your smoothie too. Don’t make it only out of fruit as it will make the fructose level quite high.

What’s Your Favorite Breakfast Food?

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Take It Easy and Stop Working Yourself to the Bone

Gym goers and fitness experts will tell you about their long sessions at the gym. They’re pumping weights, running miles and sweating like pigs as they burn fat, build muscles and make their bodies ache. This isn’t for everyone and, despite what many people think, it’s not needed to maintain a healthy lifestyle. Depending on what type of fitness goals you have, you might even be able to regain your sanity and focus on low-impact workouts, such as these suggestions at greatist.com, and still have the energy to do the things you love. Here’s a few tips on how to stop working yourself to the bone, but still see results.

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Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Three Weird Foods That Everyone Should Include In Their Diet!

Most of us have a pretty good idea of what constitutes as ‘good’ and ‘bad’ foods. While there can be some overlap, generally you won’t go far wrong by eating foods as close to their natural form as possible (and avoiding processed items or those high in sugar, salt, and saturated fat). People who exercise regularly and eat right are generally slimmer and fitter than those who don’t for obvious reasons. Since our weight can have a big impact on our health, it’s always worth aiming to keep it at the correct level.

It can be argued that technically it’s not essential to eat healthily to lose weight. In fact, if you go here you will see how a professor lost weight while eating nothing but junk food! However, health is more than about just weight loss. If you’re overweight then losing the excess is good, but it’s so much better to strive for a healthy body rather than just a slim one. Fueling your body with the foods it needs will help you avoid preventative diseases, feed your muscles and nourish you which is all crucial.

There are new ‘superfood’ discoveries and popular ingredients that are hailed for their health products coming under the radar of health buffs all the time. Often these are ingredients which have been used across the globe for both food and medicine for centuries. However, with easy access to many weird and wonderful things in supermarkets and health food shops; they can be worth a try if you’re feeling brave! Here are a few weird foods that everyone should try since the health benefits are incredible!

Wheatgrass

Amazingly, wheatgrass is healthier than any other fruit, vegetable or herb on earth. It contains every vitamin and mineral that your body needs for good health. On top of this, it also contains an excellent source of living chlorophyll. This is difficult to find in most other foods, and it’s useful since it’s an important blood builder. All in all, it’s one of the most powerful food healers known to man

Sea Buckthorn

Sea Buckthorn contains high levels of healthy fats and a nutrient called omega 7. Chances are you’ve heard of both omega 3 and 6, but 7 seven is much rarer. Sea buckthorn can be juiced or blended up into smoothies. Alternatively, you can use the leaves to make into a tea- this provides an excellent source of vitamins, minerals antioxidants, amino acids and fatty acids.

Kelp

Kelp provides a huge array of different minerals, including iodine and underwater antioxidants such as iron, folate, and vitamin K. It also contains the highest natural concentration of calcium of any food- even ten times more than milk! It might not be the tastiest thing in the world (brown algae anyone?!); but if you blend it with some sweet flavored fruits or cook it into soups you can reap the rewards without experiencing too much of the taste!

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

The One Diet Trick You Wish You’d Known Sooner

There are plenty of people and companies that will try and sell you a crazy ‘lose weight and get fit fast’ diet plan. Normally, they charge you a lot of money or rope you into a subscription plan. If you took all of the expensive diets out there and put them side by side, I bet you’d hardly see a difference, but what if I told you that there is one diet trick you wish you’d known sooner.

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Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Guest Post: 5 Best Foods to Combat Post-Run Inflammation

We’ve all been there: The muscle aches, the joint pains, even the tendonitis. While ibuprofen might be a useful aid to easing the pains associated with running, overly frequent use can actually be damaging.

So let’s go natural and hit up the kitchen. There are a whole range of foods that help battle the causes of post-run pains. Plus, I’m on board with anything you can eat!

Here are 5 of my favourite foods to combat post-run inflammation.

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Ben is a former semi-professional cyclist and current kimchi lover. When he’s not eating, or thinking about food, he’s writing about food over at The Online Grill.

Guest Post: 6 Healthy Smoothie Recipes To Kick-Start Your Day

What better way to start the day than with a bunch of vitamins? I personally prefer this terrific beverage in the afternoon, when I need a boost of energy so I can fully enjoy the rest of the day. Either way, smoothies are just perfect for keeping us healthy and on the course. Here are 6 healthy smoothie recipes to help kick-start your day!

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Chidinma is the founder of Fruitful Kitchen, a blog that shares delicious recipes and lifestyle tips. Most of her recipes help women with fertility issues, especially fibroids, PCOS, and Endometriosis. Sometimes, however, you will find other interesting recipes, as well as cooking tips and tricks there.

Diet Changes That Can Finally Help You Lose The Weight You Want

On paper, losing weight should be easy. We need to eat less and move more, and really, that’s all there should be to it. But in reality, we all know that sticking to a healthy diet sounds easier than it is. Sure, you might start off the week with the best intentions, with plenty of meal prep and ideas for healthy snacks. But two days in you get invited for lunch with colleagues, and of course – it’s a burger joint. You might enjoy getting stuck into a big burger – and whilst there’s nothing wrong with treating yourself every once in awhile, it can often feel like you’ve undone all your hard work.

If something like this has happened to you, don’t panic. You can try introducing temporary dietary habits to help yourself get back on track. These are not meant as long-term efforts, but if you need to boost your metabolism again (this could even be due to a weight-loss plateau) they can be the perfect option. Here are some of the simplest diet changes that help you lose weight.

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Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Forgotten Truths Of A Balanced Diet: Revealed

We may be thinking more and more about our diets in recent days and weeks. The buzz of January always increases our motivation to make self-improvements and one of those could be getting healthier and even losing weight. But there are some truths about a balanced diet that we can all be misled with. So I thought I would highlight some of the forgotten truths of a balanced diet. I hope they inspire you to make healthy changes.

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Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

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