Fiber refers to certain types of carbohydrates that our body cannot digest. These carbohydrates pass through the intestinal tract intact and help to move waste out of the body.
Diets that are low in fiber have been shown to cause problems such as constipation and hemorrhoids and to increase the risk for certain types of cancers such as colon cancer.
Diets high in fiber; however, have been shown to decrease risks for heart disease, obesity, and they help lower cholesterol. Foods high in fiber include fruits, vegetables, and whole grain products. (See the 4 Fs of Bowel Health post for a more detailed list of high fiber foods.)
Fiber helps to keep everything moving down and out.
The majority of American women do not get enough daily fiber. Most people should aim for 25–35 grams of fiber a day.
An added bonus to fiber is that it keeps you feeling fuller longer, as well as slowing down the absorption of sugars and the release of those sugars into your bloodstream.
If you are not used to eating a fiber rich diet you need to take it slow! Don’t just start eating all the high fiber foods that you can find. Start with a little bit at a time and increase your intake by one fiber rich food every two -three days depending on how your gut is responding.
You cannot just increase your fiber without increasing your fluid intake. You will end up with a lot of gas and possibly even more stopped up!
Keep in mind that losing weight and being healthy are so much more than just choosing a “diet plan” and following it.
Are you interested in learning more about ditching dieting for good? You can read more about it by clicking HERE.
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Guess what…fats don’t make you fat. Big shocker I know!
As I mentioned in a previous post, macronutrients are nutrients that provide calories (or energy) for our bodies. There are three macronutrients: Fat, Protein, Carbohydrate. (Fat provides 9 calories per gram.)
Fat might get a bad wrap, but it is actually essential for survival. Fat is the most concentrated source of energy and is also needed for absorption of vitamins A, D, E, K, and carotenoids.
What does our body need fat for?
Energy
Absorbing certain vitamins
Maintaining cell membranes
Providing cushioning for the organs
Normal growth and development
Providing taste, consistency, and stability to foods
There are three main types of fat, saturated fat, unsaturated fat, and trans fat.
There are good fats and bad fats. Good fats come from things like chicken, turkey, tuna, salmon, avocados, nut, seeds, olive oil and grape seed oil.
Eating large amounts of foods rich in saturated fats can raise your cholesterol levels, increasing your risk of heart disease and stroke, (and even some types of cancer.) If those saturated fat-rich foods are also high in dietary cholesterol, like bacon, the cholesterol levels tend to rise even higher.
Try to stay away from trans fat. Trans fats are found in things like baked goods, snack foods, fried foods, and margarine. These types of fats increase your risk for heart disease.
Replacing saturated and trans fat in your diet with unsaturated fat has been shown decrease the risk of developing heart disease.
While it is great to see results on the scale, what is going on inside the body is more important.
The USDA recommends 20% – 35% of daily calories should come from fat.
Are you enjoying these Ditch the Diet posts? You can read more by clicking HERE.
I would love for you to follow me on Twitter, Instagram, and Facebook. You can find me as Looking Joli Good on all three
So, yeah, I try to mostly talk about eating healthy and making good choices…. I will also be the first person to tell you that I love candy. I don’t care what kind of candy it is, I love it! But I have to say, there is just something extra special about Easter Candy.
I don’t quite know what it is, maybe it is the egg shape, maybe the bright colors, but whatever it is, I especially love Easter candy!
My absolute hands down favorite are Cadbury Mini Eggs! Why they are only sold for such a short time every year? Why? Actually, it is probably a good thing because they are pure kryptonite to me!
While my heart truly belongs to Cadbury Mini Eggs, I can easily be persuaded by some Reese’s pieces eggs. The candy shell is extra crisp and delicious. The peanut butter center is sweet, smooth, and creamy…
Moving right along onto Butterfinger eggs, they are also amazing. I have to be careful to not eat the entire bag! Something about that egg shape wrapped in foil makes it all taste better!
I know that Peeps get a bad rap, but come on when given a fair chance, you have to admit, a sugar coated marshmallow is delicious! Plop that thing into some hot chocolate…yum, heaven.
Hey, even candy is ok in moderation…right?! I’m glad that this candy is only available for a short while each year!
A very common New Years resolution is to workout and get healthy! I resolved to continue to remain as healthy as I possibly can this year. If you also made a resolution to be a healthier you in 2017, here are a few tips and tricks to help you keep that resolution!
Just do it!You may not feel like working out, but let me tell you, you will not regret it! You will only regret the times you skipped working out not the times you did it!
Stop making excuses! You are your own worst enemy! Trust me, I know all about the head games and excuses! You are not really as busy as you think you are! Make time to get in a quick exercise session. You can spare 30-45 min to become a healthier person. You will be so glad that you did!
Be consistent!The more often you exercise the greater impact it will have on your life. As with many things consistency is what brings results. Long term health is more important than short-term results.
Don’t waste your time! If you are going to take the time to work out give it your all! Don’t take the easy way out, do your best. Be completely present in what you are doing. Think about the muscles you are working
Have a plan!If you are new to exercising and working out, make sure you have a plan! Have you ever heard the saying “Fail to plan, plan to fail”? It is so true. Having a plan will also help you to not waste your time.
Keep moving! Even if you feel like you might keel over, keep moving. Even if you have to move super slowly, keep moving. If you are moving then you will keep going, if you stop to take a break, you may be able to convince yourself that you don’t need to continue. Keep moving!
Start strong, stay strong, end strong! This is similar to don’t waste your time and keep moving. Anything worth doing is worth doing right! Make the most out of your time. An intense 30 minute workout is worth way more than a half effort hour long session.
Don’t give up! Even if you miss a day here or there, or haven’t been consistent at all, that doesn’t mean you have to give up! Just remember, January may be the start of the new year, but you can start a new healthy lifestyle any day you want to! Most people give up on their New Years resolutions by February. You got this, don’t let that be you! Don’t give up!
Good Luck in 2017!
I would love for you to follow me on Twitter, Instagram, and Facebook. You can find me as Looking Joli Good on all three. I would also love to follow you on Instagram and Twitter as well, so let me know your user name in the comment section below!
Mental health is one of the most important parts of weight loss.
Losing weight, while it is physical is not really a physical challenge, it is totally a mental thing.You have to constantly keep your thoughts focused.
1. Stay positive! Focus on the positive aspects of your body, instead of all the things that you dislike about it.
2. Change the way you think about food and exercise!Don’t tell yourself “I can’t”
“I can’t eat that because I want to lose weight.”
“I can’t enjoy any of the foods that I use to because I am eating healthy now.”
Instead think “I can!”
“I can feel good about the food I am putting into my body.” “I can do one more lap..rep..minute..interval”
3. Make your goals realistic!You will be more likely to succeed if the goals are actually attainable.Set mini goals with a larger goal in mind.
Instead of a blanket statement of “I need to lose 45 pounds”set a goal of “I will be more active and make healthy food choices for today.”
One healthy choice at a time, one day at a time is a lot easier to achieve than an over whelming goal of 45 pounds.Once you reach your goal set a new one.
I hope that you found this to be helpful!
I would love for you to follow me on Twitter, Instagram, and Facebook. You can find me as Looking Joli Good on all three. I would also love to follow you on Instagram and Twitter as well, so let me know your user name in the comment section below!
Why Reese’s Easter PB eggs do you have to be so temptingly delicious?! The holiday edition of Reese’s peanut butter cups tastes even more awesome than the already awesome regular Pb cups.
So while I really want to be eating Reese’s Peanut Butter Eggs, instead I will be good and snack on some of this healthier option of an Energy bite.
I find that just one or two of these little bites will be just enough to fill me up and stave off unwanted afternoon snacking.
INGREDIENTS
2 cup oats (dry)
1/4 cup natural peanut butter (I love crunchy, but smooth is fine of course too.)
1/4 cup almond butter (if you don’t have any almond butter just use 1/2 cup of peanut butter.)
4 Tbsp honey (use local raw honey for an added immune boost.)
4 Tbsp mini chocolate chips
1/2 tsp pure vanilla extractAdditional ingredients for added flavor and nutrition…
1 Tbs chia seeds
1/2 tsp cinnamon
1 scoop vanilla flavored protein powder of your choice.
DIRECTIONS
Mix all ingredients in a large mixing bowl using a spatula
Place mixing bowl in refrigerator for 30 minutes to 1 hour
Roll mixture into equal size bites (I use my 2 tsp scoop to make them all uniform)
Store in refrigerator until ready to eat
Makes 8 servings, Each serving is quite a few of the 2 teaspoon sized balls. You won’t be able to eat too many without feeling sick to your stomach, so the chances of eating an entire serving is not likely.
Macros (per serving): If the above recipe is followed without the additional ingredients…
Calories – 338
Protein – 10 g
Carbs – 37 g
Fat – 18 g
Let me know if you make them and how you like them!
How long does it take to see results with exercise?
Sometimes it feels as if you are working so hard and not seeing results! You may start asking yourself “When am I going to start seeing results for all the hard work that I have been doing?!”
Even though the diet marketing people want to make us think that we can quickly lose 15-20 lbs in a week by using their products, it isn’t really likely or that easy. Also, in the small chance that the product does work, it isn’t likely that the weight loss will stick around and be permanent.
Try this, instead of only gauging your progress by what the scale says, think beyond just weight based result. You may find that you are being consistent and working so hard, but don’t have results on the scale. Don’t just look at the number on the scale. Maybe your strength and endurance have improved, you notice that your body is changing and you are feeling better and healthier and you feel happier and better all around.
So, how long does it take to see results with exercise? Remember even though you may already feel the results of a healthy lifestyle change right away, it can take between 4-6 week to see results when first starting a new workout routine.
Like I said in last weeks post about Muscle and Fat, focus on fat loss and how you feel, not just the number on the scale. When you feel good you can’t help but look good too!
You know I love me some makeup! But there is so much more to “looking (and feeling) Joli good” than just what we put on our faces every day.
What is a diet? Whether you are consciously on a “weight loss diet”or not, you still have a diet. A diet can easily be explained as the “set of food rules that you follow for yourself.” Most of us seem to want weight loss at one point or another in our lives. Is there a magic food formula? Unfortunately, still NO! We are not all genetically the same, so what is right for one person is not necessarily best for someone else.
While obesity is a major factor in a lot of diseases, it is better to focus on health at every size. Health should not just be a weight goal, but a lifestyle: lots of physical activity, regular meals, good social support. Instead of just focusing on weight loss, focusing on healthy outcomes such as less cancer, heart disease, and longer life with better quality.
Active obese people tend to live longer than skinny sedentary people.
Losing weight, while it is not easy, isn’t actually the hardest part. Maintaining that weight loss is trickier. Overly restrictive diets are hard to maintain. I am not saying that you have to change everything about your current diet, but sometimes just making small changes here and there make big differenced in the long run.
Studies have shown that something as simple as keeping track of your weight on a consistent basis helps with weight loss. As well, keeping a food journal can actually double your overall weight loss! I write down everything I eat, whether good or bad to keep myself accountable and aware of what I am actually eating. I think this is the #1 thing that has helped me to lose weight and I am hoping it will help me to maintain this weight loss in the future.
Think more about what is healthy to eat instead of all of what you should not be eating.
Most of us don’t overeat because we are hungry, we over eat because we are in the habit of overeating. Some times simple changes like putting the cookies and snacks away in the closet and instead having fruit and veggies easily accessible can make healthy dietary choices easier without being overly conscious of the change.
Moderation: less meat, more veggies, having fruit for dessert and skipping processed foods.
Also, leave room for flexibility! Make good choices 80% of the time and let yourself have a bit of indulge every once in a while. Healthy is a longterm lifestyle, not a short term quick fix.
Consistency is more important than perfection!
The first time I watched this video by Dr Mike Evens I started taking notes! I love the way that the vastness and confusion of “healthy eating” and “diets” is broken down into smaller bites (pun totally intended. :-))
Please take 15 minutes out of your busy day to watch this video!
“Dr. Mike Evans is a staff physician at St. Michael’s Hospital and an Associate Professor of Family Medicine. He is a Scientist at the Li Ka Shing Knowledge Institute and has an endowed Chair in Patient Engagement and Childhood Nutrition at the University of Toronto.
Written, Narrated and Produced by Dr. Mike Evans Illustrations by Liisa Sorsa Directed, Photographed and Produced by Nick de Pencier Editor, David Schmidt Story/Graphic Facilitator, Disa Kauk Production Assistant, Chris Niesing Director of Operations, Mike Heinrich”
You can also check out the other interesting health information he has on his website by clicking HERE.
I know I personally feel so much better overall when I eat healthier, not just physically but mentally as well. What do you think about overall health over weight?
If you would like to read more about my journey from flab to fab click HERE.
Free weights (3, 5 or 8 lbs depending on your strength level)
Where can you expect to be sore the next day?
Chest
Shoulders,
Abs,
Triceps
Quads
The workout is broken down into 4 circuits; each of which are repeated once with one minute of cardio in between the circuit repetition.
Here is a breakdown of phase two workout five
Warm-up
Sun salutation:
exhale-fold down touch the ground,
raise half way with a flat back and exhale,
jump back into a plank pose,
down into a chaturanga pose,
Flow into up dog, exhale
down dog,
bend the knees look up
jump up to standing
Repeat 3 times.
Circuit 1:
Push Ups with a side plank rotation
Deep crescent pose with triceps pulses using light weights
Jumping Squats -advanced modification add weights (I seriously HATE these!)
Static Lunge with Lumberjack rotation using heavy weight – right side-advanced modification add heavier weights
With light weights, drop and hold sumo and do arm presses ?
Static lunge with Lumberjack rotation using heavy weight – left side-advanced modification add heavier weights
Scissor abs
Cardio -1 minute-High knees -repeat circuit 2
Circuit 3:
With the cable, create a loop, step through into a deep crescent pose, pull the cable in and back to a “T position”
Crab exercise with right leg raised
Repeat the first exercise on the opposite leg
Repeat crab exercise with your opposite leg raised
Cardio -1 minute-Cable Punches
Repeat Circuit 3 with the exception of the cardio bit
At this point Jillian says she wants you to be able to have sex with the lights on and when your son ask you what that means you quickly tell him you don’t know what she is talking about and ask him to leave the room until you are finished. Oh Jillian, thanks a lot!
Circuit 4:
Medium cable row while seated on the mat wrap cable around feet and pull-advanced modification-wrap cable around again
Line tricep press
Repeat exercise 1 on opposite leg.
RepeatLine tricep press on opposite side.
Cardio -1 minute-Speed rope (like jump rope only a lot faster!)-repeat circuit 4
Cool Down/Stretches
I am not going to lie, I kind of hate this workout, but I got through it and am so glad that I don’t have to do it any more!
I have already completed these first two weeks of phase two and now I’ve moved on to the second half of phase 2-workouts 7 and 8. As usual, I was super sore from the workouts the first two days (oh my word so very sore!!!), but after that, not as bad.
I will write a detailed review of Cardio 2 and Workout 6 soon. (I have really enjoy doing Cardio 2!)
Here is another one of my favorite Jillian Michaels quotes that I tell myself all the time when I feel like I want to quit, phone it in, or take an easier modification:
Initially, I found Jillian Michaels’ approach to exercise and dieting highly motivational. Her intense workouts and strict dietary guidelines pushed me to achieve remarkable physical results, which fueled my motivation and determination. I embraced her no-nonsense attitude and believed that pushing my body to its limits was the only way to achieve success. However, as time went on, I began to realize that this approach was taking a toll on my mental health. The relentless pursuit of physical perfection and the constant pressure I placed on myself led to feelings of anxiety, guilt, and a distorted body image. It was then that I decided to change my perspective and adopt a more balanced and loving approach to my body. By prioritizing self-compassion, listening to my body’s needs, and embracing acceptance, I discovered a newfound sense of mental well-being. This shift in thinking allowed me to find joy in movement, cultivate a positive relationship with my body, and ultimately, achieve a healthier and more sustainable approach to overall well-being.
We need a balanced diet to have optimal function. Any diet that requires you to cut out an entire food group will not keep your body working at its best. While it seems as if completely cutting out carbs might be a quick way to lose weight fast, it is not the best for your body! Despite providing quick weight loss, over a long period of time your body cannot continue to function properly without receiving the sugars and fibers it gets from carbohydrates.
A true balanced diet is one that will give your body all the nutrition it needs to function properly. Balanced nutrition comes from a diet of fresh fruits and vegetables, whole grains, and lean proteins.
Not all carbs are created equal! While carbohydrates are an important part of your diet, that doesn’t mean that you can eat a bunch of pasta, cupcakes, chips, and chocolate chip cookies.
There are two different types of carbs: simple and complex carbohydrates.
Complex carbs have a higher fiber content that make the body work harder to digest them, providing energy over a longer period of time. Simple carbs are usually processed foods that are higher in sugar and lower in fiber.
How can you eat carbs and not gain weight? Make some simple changes, eat brown rice instead of white rice. Have an orange or an apple instead of drinking a glass of processed juice. Eat a whole grain English muffin instead of a white English muffin. Instead of having chips try eating air popped popcorn.
It is ok to eat simple carbs every once in a while, but a diet full of simple carbohydrates like cookies, pasta, white rice, and white bread is what leads to weight gain and being unhealthy.
I found this great picture on Pinterest that really breaks it down and explains it well.
Don’t just take my word for it. Here is what the McKinley Health Center at the University of Illinois has to say about it in their handout called “Macronutrients: the Importance of Carbohydrate, Protein, and Fat”…
“WHY DO WE NEED CARBOHYDRATES? Carbohydrates are the macronutrient that we need in the largest amounts. According to the Dietary Reference Intakes published by the USDA, 45% – 65% of calories should come from carbohydrate. We need this amount of carbohydrate because:
Carbohydrates are the body’s main source of fuel.
Carbohydrates are easily used by the body for energy.
All of the tissues and cells in our body can use glucose for energy.
Carbohydrates are needed for the central nervous system, the kidneys, the brain, the muscles (including the heart) to function properly.
Carbohydrates can be stored in the muscles and liver and later used for energy.
Carbohydrates are important in intestinal health and waste elimination.
Carbohydrates are mainly found in starchy foods (like grain and potatoes), fruits, milk, and yogurt. Other foods like vegetables, beans, nuts, seeds and cottage cheese contain carbohydrates, but in lesser amounts.
Fiber refers to certain types of carbohydrates that our body cannot digest. These carbohydrates pass through the intestinal tract intact and help to move waste out of the body. Diets that are low in fiber have been shown to cause problems such as constipation and hemorrhoids and to increase the risk for certain types of cancers such as colon cancer. Diets high in fiber; however, have been shown to decrease risks for heart disease, obesity, and they help lower cholesterol. Foods high in fiber include fruits, vegetables, and whole grain products.
WHY DO WE NEED PROTEIN?
According to the Dietary Reference Intakes published by the USDA 10% – 35% of calories should come from protein. Most Americans get plenty of protein, and easily meet this need by consuming a balanced diet. We need protein for:
Growth (especially important for children, teens, and pregnant women)
Tissue repair
Immune function
Making essential hormones and enzymes
Energy when carbohydrate is not available
Preserving lean muscle mass
Protein is found in meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes, and in smaller quantities in starchy foods and vegetables.
When we eat these types of foods, our body breaks down the protein that they contain into amino acids (the building blocks of proteins). Some amino acids are essential which means that we need to get them from our diet, and others are nonessential which means that our body can make them. Protein that comes from animal sources contains all of the essential amino acids that we need. Plant sources of protein, on the other hand, do not contain all of the essential amino acids.
WHY DO WE NEED FAT?
Although fats have received a bad reputation for causing weight gain, some fat is essential for survival. According to the Dietary Reference Intakes published by the USDA 20% – 35% of calories should come from fat. We need this amount of fat for:
Normal growth and development
Energy (fat is the most concentrated source of energy)
Absorbing certain vitamins ( like vitamins A, D, E, K, and carotenoids)
Providing cushioning for the organs
Maintaining cell membranes
Providing taste, consistency, and stability to foods
Fat is found in meat, poultry, nuts, milk products, butters and margarines, oils, lard, fish, grain products and salad dressings. There are three main types of fat, saturated fat, unsaturated fat, and trans fat. Saturated fat (found in foods like meat, butter, lard, and cream) and trans fat (found in baked goods, snack foods, fried foods, and margarines) have been shown to increase your risk for heart disease. Replacing saturated and trans fat in your diet with unsaturated fat (found in foods like olive oil, avocados, nuts, and canola oil) has been shown decrease the risk of developing heart disease.”
Makes 8 servings, Each serving is quite a few of the 2 teaspoon sized balls. You won’t be able to eat too many without feeling sick to your stomach, so the chances of eating an entire serving is not likely.
Looking Joli Good 