Below, as always, you will find pictures and writeups for different foods that are great for breakfast, lunch, dinner, and snacking.  Beneath the pictures the nutritional values are displayed with extra photographs. Feel free to read the values, descriptions, and pictures to help you plan and adjust your meal plans for the perfect balance of Light Days and Booster Days. Please be mindful of the “Protein” values, as they tell you the amounts you need to keep your body strong and your metabolism boosted!

 

In order to view the rest of this month’s food ideas please log-in now as a Metabolism Booster.

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Below, as always, you will find pictures demonstrating this month’s workout.  Beneath the pictures the workout is explained and each exercise is described with extra photographs.  Feel free to read the descriptions and look at the pictures to help you understand how to properly complete each exercise.  Please be mindful of the “Helpful Tips” sections, as they tell you how to prevent injury and/or strain.

 

In order to view the rest of this month’s workout please log-in now as a Metabolism Booster.

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If I told you about a workout that you could complete in just 15 minutes a day, that would help burn fat and tone muscle, could you find the time to do it? The trick to this workout is to maintain a high intensity while performing a number of different exercises. You must keep moving throughout the 15 minutes, without stopping for a rest.

Interval training has been used for years to help strengthen and build bodies. By changing exercises often, your body burns more fat.  Some studies have shown that interval workouts may increase adrenaline, which is a hormone that helps burn belly fat.  The American College of Sports Medicine hosted a special session on interval training at their last conference, and scientists were excited about the research that showed short, fast bursts of activity helped people burn more fat.

Studies in Australia have shown that this workout will tone and shape your body in just a short time.  You can do this workout anywhere that you have a little room to move, which means that bad weather can’t keep you from a good workout.

•  Warm up by walking or marching in place for 2 minutes, 30 seconds
• Do jumping jacks as fast as you can for 15 seconds.  Be sure to fully extend your arms and legs for each jumping jack.
• March in place for 15 seconds
• Lift your knees as high as possible while marching in place, while also swinging your arms back and forth, for 15 seconds
• March in place for 15 seconds
• Swivel your hips like you’re using a hula-hoop for 15 seconds. Alternate with wider and smaller circles with your hips.  Place your hands on your hips during this exercise.
• March in place for 15 seconds
• Twist your body from side to side, stretching your arms wide and reaching down to your toes. Alternate sides for 15 seconds
• March in place for 15 seconds
• Repeat above sequence 4 more times
• Cool down by walking for 2 minutes, 30 seconds

The key to this workout is maintaining a high intensity as you move from one exercise to the next.  You want to maximize the fat burning ability of this workout.  In just 2 weeks, expect to see a more toned, firmer, fitter body.

You can increase the effects by running sprints for 15 minutes, and then doing this workout. But, if you want to keep your workout to just 15 minutes a day, then you will see results following this quick interval workout.

 

How To Control Your Cravings

One of the hardest things about losing weight can be avoiding unhealthy foods. It can be a struggle to control your cravings when you are used to indulging in chocolate, chips, or whatever may be your personal favorite not-good-for-you treat. To increase your willpower, you need to be aware of your cravings, and suppress them as much as possible.   Since I know that’s easier said than done, here are some tips to help you control your cravings.

•  Take a walk. Head outside and walk around the block, or even just through the rooms of your home if you can’t go outdoors.  Just don’t head to the kitchen! Moving will help distract your mind from the craving.  A recent study from the University of Massachusetts found that people who were sedentary actually felt 17% hungrier throughout the day than people who were more active.
• Grab a glass of water and drink it instead of giving in to your craving.  If you don’t like plain water, add a slice of lemon, lime, or even cucumber to the water for added flavor without added calories. Sometimes just having something to swallow will help curb the craving.
• Find something to do with your hands. If you usually eat while watching television, pick up a new craft or sewing project. Keeping your hands busy will distract you from wanting to eat.
• Make sure that you are eating enough healthy food. Don’t deprive yourself of needed calories, because if you find yourself feeling hungry, you will reach for unhealthy snacks.
• Make sure you have healthy snacks ready to eat.  Apples, carrots, bananas and nuts are all easy to grab snacks that are healthy and will curb hunger pangs.  Take some time when you are not hungry to prepare snacks for those times you are hungry. If you make sure the carrots are washed and peeled, or the celery is already cut up, it is easier to grab those to snack on.
• Chew gum. Cravings are sometimes the result of wanting to chew something, so a piece of gum can keep you from binging on junk food. Make it a habit not to swallow gum either, so you have to move in order to throw out old gum.
•  Don’t keep foods in the house that trigger your cravings. If you have to go to the store in order to buy a box of cookies, chances are you won’t.  You should go through your pantry shelves and remove all foods that are temptations. The next time you go to the grocery store, restock your shelf with healthy foods that will help you meet your weight loss goals.
• Finally, if nothing seems to work - give in to the craving. Don’t eat a box of cookies, but take out one and enjoy it. Give the rest of the box away to your neighbor. If you want chocolate, give yourself the freedom to truly enjoy eating and savoring a single serving. 
• Give yourself permission once a week to eat one or two forbidden foods. You can tell yourself that you will be able to enjoy that treat on Saturday and it can be easier to control your cravings knowing you will be able to have it in a few days.

Most cravings only last 10 minutes, according to John Foreyt, PhD of Baylor College of Medicine. If you can control your craving for just 10 minutes, you can move past it and make healthy choices for yourself.

Below, as always, you will find pictures and writeups for different foods that are great for breakfast, lunch, dinner, and snacking.  Beneath the pictures the nutritional values are displayed with extra photographs. Feel free to read the values, descriptions, and pictures to help you plan and adjust your meal plans for the perfect balance of Light Days and Booster Days. Please be mindful of the “Protein” values, as they tell you the amounts you need to keep your body strong and metabolism boosted!

 

In order to view the rest of this month’s food ideas please log-in now as a Metabolism Booster.

Please Login or Register to read the rest of this content.

Please Login or Register to read the rest of this content.

Please Login or Register to read the rest of this content.

Below, as always, you will find pictures demonstrating this month’s workout.  Beneath the pictures the workout is explained and each exercise is described with extra photographs.  Feel free to read the descriptions and look at the pictures to help you understand how to properly complete each exercise.  Please be mindful of the “Helpful Tips” sections, as they tell you how to prevent injury and/or strain.

 

 

In order to view the rest of this month’s workout please log-in now as a Metabolism Booster.

Please Login or Register to read the rest of this content.

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