Don't Bite Off More than You Can Chew

Don't Bite Off More than You Can Chew

fitness food health portion size

The thing about getting healthy is doing a good job balancing both healthy eating and exercise.  Nutrition plays a huge role in the equation and eating too much is off the charts for a large percentage of the populous.  Portions are out of control and people are literally biting off more than they can chew.  Super-sized plates draped with enough food to feed an army are common in restaurants and don't get me started on the "all you can eat" buffet.

I love the famous quote "eat to live, don't live to eat" because this gold nugget of information is absolutely true.  This is not saying to not indulge occasionally and doing so in proper portion size is not going to break our fitness banks.  However, stuffing our faces to the point of having to roll to the sofa in a food coma is an upsetting example of living to eat.

Calories people!  What it comes down to is the basic science of chemistry and calories.  When we eat too much, fat is stored.  Eat too little, weight is lost.  Eat just right and we maintain.  Sounds like the "Three Little Bears" but you get the drift.   The quality of calories are also important.  We may eat "junk food" in very small portions and within the calories great for our body, but our inside would look like crap.  Further, we would feel like crap.  This is called being "skinny fat".

When calories from quality "real" food are consumed at the right portions for our body, then health is realized from the inside out.  However, eating too many calories from healthy foods will result in weight gain if we are taking in more than we are burning off.  It would be more difficult of course if most of our carbs came from veggies, but let's say we are chomping down tons of oats, wheat pasta, brown rice and yams...well now that's a whole different thing.

Size does matter when it comes to any food we eat and biting off more than we can chew is not good regardless if the calories are coming from healthy or unhealthy sources.  Portion control is one of the old new secrets to achieving a healthy body. Nothing magic to shutting our mouths at the "food trough" when we feel satisfied.  Start paying attention to portion size, don't go back for seconds, and listen to body signals of satiety.

Great reads on my about.com site! I have just published an article on how "Preventing Insulin Resistance is the New Trend in Health and Fitness" even over weight loss.  It is a growing concern affecting people of all ages and until insulin levels are mastered, fat and weight loss will continue to be a struggle.

Preventing Insulin Resistance...Read the article!

Other great reads to help with fitness goals:

Why You May Need More Calories

Diet Mistakes Women Make Trying to Gain Muscle

Diet Mistakes Men Make Trying to Gain Muscle

Eat Healthy, Feel Healthy and Look Amazing

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Food is Not the Enemy

Food is Not the Enemy

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It would be easy to blame food for being overweight and unhealthy, but the truth is food is not the enemy.  In fact, our survival is based on our need for food and water to run our body.  If we are honest about our lives, it is about taking responsibility for our fitness and making choices to keep us healthy.  Quality of food could be part of the issue, but then again who is making the decision to eat the frozen pizzas, burgers and fries in super size portions.  Actually, getting down to the chemistry and caloric needs of our body, eating too much is the biggest factor of not being fit.  Even if we ate the crap food and kept it within the calorie portion to run our body, we could be labeled 'skinny fat people'.  On the outside we may give an appearance of being an appropriate weight, but inside we are a hot mess and feeling like it.  There is nothing good that exists in processed fake food and the damage it does to our body through inflammation and disease is alarming.

Food is our friend and turning the crap into quality is what will change our bodies into fit, healthy people.  You have heard "no-one ever got fat eating too much kale"  and not that I would sit around eating kale all day but you get the point of the statement.  If we start eating to live instead of the other way around, a huge change in the obesity epidemic would happen as the shift toward eating the right stuff would finally be taking place.  How our bodies look and feel are our responsibility and we can absolutely use healthy food to control much of that.  We are hit in the face all day long with fast food commercials, peer pressure, and even sabotage by our own hands or significant other to turn to the dark side of food.  You have the power to see food as your friend and control what you put in your face.  The donut may look appealing but that apple is going to supply the best nutrients to fuel your body and push you closer to your fitness goals.

As the sports nutrition expert on the about.com network, I am always providing fresh exciting content for you.  Check out my recent articles on white rice, eating full-fats, how salt recommendations have been challenged and so much more.  You are guaranteed to find several subjects that interest you and may even have questions about.

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Be well and Stay Healthy!

More is Not Better for My Fitness Life

More is Not Better for My Fitness Life

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When it comes to fitness, I am not a believer of the "more is better" philosophy. Sometimes doing more exercise, juicing more, supplementing more, and eating more protein for example can come back to bite you in the butt.  When will people realize getting fit and maintaining a healthy body is a simple process and does not require all the "more" believed to be better?  Focused hour workouts that include a variety of cardio, weight training, and flexibility at least 4-times per week are sufficient.  Throwing in active rest days and having fun are also part of the exercise week and by all means should be enjoyed.  Nutrition is about eating a healthy and wide variety of all the macronutrients: lean proteins, good carbs, and fats.  Food is our fuel, but our body only requires a certain amount and over-consumption of one can actually have adverse health effects, just as eliminating healthy foods can cause nutrient deficiencies.

If I was conducting a consult with a potential new client who currently spent hours per day in the gym to get lean and buffed, my question would be why? This is a perfect example of the "more is better" thinking when it comes to workouts and no wonder burn-out is happening.  Over-use of joints and even muscle breakdown can occur when the body is over-trained.  Over-training syndrome is actually a thing and breaks down our immunities, prevents muscle growth, and puts unwanted stress on our body.  Also, a cycle of exercise addiction may also be at play for those who are caught up in guilt for eating a certain way and psychologically beating themselves up in the gym.

   Food is our medicine and fuel.  The "more is better" mindset rears it's ugly head here as well with people over-juicing to the point of death and permanent kidney damage.  This is no joke and if you have not read my current article on "Juicing Can Be Deadly", take a few minutes for a jaw-dropping read.  Eating healthy is important and essential for a healthy body but when it is taken to extreme is when problems can happen.  Eating too much protein can have negative health effects and put our body into ketosis which means the body does not have sufficient access to its main fuel source, glucose. This can also swing the other direction where too much food is eliminated from daily intake leading to illness due to nutrients the body is lacking.  Take a look at my article on "Orthorexia" and learn about clean eating gone wrong.  DIY fitness diets can pose a problem because of the "more is better" being applied in so many wrong directions and beautiful bodies end up over-supplemented and under-nourished. I put together a recent article on "Self-Made Fitness Diets Can Come with Health Risks" and advisable to check out to ensure you are eating right for your fitness goals.

   

What it comes down to is being healthy but smart about it and stop believing all the "more is better" crap.  I enjoy down to basics, fun and simple workouts maintaining my body without over-working it to the point of burn-out or injury.  I do not fall for exercise gimmicks or workouts fads and I feel the same way about nutrition myths.  If it is too good to be true...guess what? I am a creature of habit so many days I will enjoy similar meals but they include all the macronutrients and I enjoy my treats on occasion.  I am not a girl sitting around eating boiled fish and broccoli all day.  This simply is not living or being realistic.  Sometimes I believe "less is more" and probably live that more true than the other way around, but overall I believe "balance is more" and definitely hold firm to that daily.  

   If you have not read my articles on the about network, you are missing some great stuff.  Check out my landing page to see what is currently trending!

READ SOME GREAT ARTICLES

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Be well and Stay Healthy!

   

I Don't Fall for Food or Fitness Myths

I Don't Fall for Food or Fitness Myths

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Food and fitness myths have grown to an excessive number and causing extreme confusion in the health and fitness arena.  I am a firm believer of debunking all food and fitness myths and their false promises to deliver the perfect body in 10 days or less.  I can really get on a soap box about this subject and sometimes do.  Today seems fitting to fling a little soap around and clean up the "myth mess" created by untrue marketing in the fitness world.

Understand that most of America wants to get fit fast and companies are not dumb in knowing how to market that dream at top dollar.  Store shelves and online sites are crammed with millions of  miracle fitness makers and responding to those are the same amount of consumers.  Add that figure up and you have a several billion dollar industry all focused around you getting fit with a bottle of wonder.  Every time you step up to purchase some blend promising fat to melt off your body, create six-pack abs, build bulging muscles, or drop 7 sizes, please stop and realize those guarantees are myths.  There is nothing in that bottle or bag that is going to provide a fit body.  Supplements and herbal blends are not FDA regulated and promoters can put anything on their bottles to sell the product, and that is exactly what they do.  I do not walk the talk of teaching or selling gimmicks to achieve fitness which is the reason you will never see any endorsements for them on my Blog.  Take a close look at the small writing on most unregulated fitness supplements and you will see "should be combined with a healthy eating and exercise program for results."

Stop right there!  Guess what, if you just starting eating right and exercising you would see results without buying an expensive bottle of "quick fix" hype.   Most all our nutrients can be obtained through eating a wide variety of healthy foods.   Some foods can naturally boost metabolism getting rid of the need for any unhealthy stimulant fat burners.  Getting fit and staying healthy takes a lifestyle that can't be purchased at the store.  You are the secret to your success!  Myths are for fiction story books and fairy tales.

FITNESS MYTH

It would be nice to be able to snap our fingers and make our bodies the way we want them, but that is not life or reality.  It is time to face the truth of what it takes to achieve health and a fit body and get off the "gimmick-go-round" taking you in circles and going no-where.  Getting fit will take a commitment to eating right, consistent exercise, lots of water, and plenty of rest.  Living this lifestyle will provide the results you are looking for and you are the one who can guarantee that by your daily choices.  That sounds like a much better investment of time and money.

Take a look at my latest article on the about.com network and titled, "Eat Clean Food Myths Debunked."  for a few of the latest trends debunked through research.

Eat Clean Food Myths ... READ THE ARTICLE

Stay Healthy Fitness Tip: 

Believing food and fitness myths cause setbacks to reaching your fitness goals.

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Be well and Stay Healthy!

Darla Leal, Fit Over 50

The Cost of Living

The Cost of Living

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What is the first thing that comes to mind…money…right?  Well, that is part of the “Cost of Living”.  I see this phrase in a whole new way as in the choices I make with my life.  What I choose to think, feel, how I act, respond, do or not do all determines my “Cost of Living”. 

Happiness comes at a price and so does stress and struggle.  I know that when I feel at my best and happy about how things are going, the cost for me is a great day, feel on top of the world, confident, and just all together fabulous…right?  Just as allowing some injustice that has been thrown my direction to take over my whole persona, well the cost would be stress, anxiety, and just an overwhelming YUCK feeling in my life bank. 

Sometimes, it is difficult to always pay the right cost all the time in life to receive the right result.  Look at how the “Cost of Living” affects health and I will speak personally here…If I choose to sit around and do nothing active, then the cost would be that my body receives no benefit of exercise, no positive endorphins to flood my system…and boy do I love that feeling, and really puts a damper in my routine.  Let me hit up my nutrition using the same analogy.  If I choose to eat processed crap, overload my system with sugar, and do not pay attention to what I put in my face, the cost would be not feeling well, probably constipated (YUCK), low energy, and really not feeling mentally good about ME. In both regards, my health would suffer at the cost of my not taking care of ME.

The mental game comes with the biggest cost as it really determines how each day will unfold, and overall how life is lived.  If I walk around with an “I can’t” attitude, the cost for me would be “I won’t” which eventually leads to never will, and I would suffer not only emotionally but physically.  Can you imagine what kind of life that would be for me…bitter, depressed, judgmental, wanting it but not willing to work for it…feeling the victim in life…now that is a heavy cost of living.  Looking at the flip side of having an “I can” attitude, the cost would be “I will” and “I did”.  Putting forth some energy (cost) to reap the benefit of a happy healthy life sounds like the type of journey I would and will want to continue for a lifetime.

That is ultimately what I am trying to get across with the “Cost of Living”…YES, it takes a conscious effort to want a healthy life and I do want this for ME.  It does cost me time, energy, some money, planning, and caring and I am not saying that it is always easy, but I can tell you that it has been worth it.  So I do put money in my health bank in the form of exercise, healthy food, water, quality ME time, time with God and many things that are invaluable…money can’t buy my health, but the things that I do for ME can and do provide me with a life that is full, healthy, and happy.  

IN YOUR FACE MOTIVATIONS 

 

Dedicated to My Mother ~ Happy Birthday

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Have a FABULOUS weekend and upcoming week!

 

Stay Healthy!

Darla;)

 

 

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A Hard Day

A Hard Day

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Blast off to Somewhere

I found this fabulous Motivational Poster that says “You are one workout away from a Good Mood”…this is so true!  Feels like a hard day, or hard week…all blending together as my fingers are trying to unwrap my feelings as I write this Blog.  I always like to say YES…I am human and have hard days, weeks, moments…just like you, I am not immune.  Sometimes I want to curl up in a human escape ball and ya know…blasting off to Hawaii sounds pretty good sometimes.  OH MY…what a share…well, why not…I mean really???  I have no fear of sharing who I am with you.  I am in and out of my workout writing this getting into that “Good Mood” coming from a great sweat.  It is my free therapy session where I process all the crap that can attempt to bring me down or create a hard day. As things come to my mind, I am near my computer for entry…that being said, back at it soon to return that will be for certain.

What the heck am I talking about…well, lots of things that have not been so fun…illness, a little surgery, and you know what can bother the most…being hit with the daily not so great communication or circumstances that can come from OMG…really…from them, or her, or him.  BIG YUCK…I am sure I am not sharing anything new…this screams…ARC TRAINER please and the other poster that I just found and absolutely LOVE…”God is STRONGER than my mood”…whew…Perfect for today and has been an “In My Face MOTIVATION” Screen Saver for me this week!

No…it is NOT my period or hormonal issues…although I must say that I do feel more anxious and edgy during that time…generally, I do not allow that to have any power over me though.  I am talking about living one day at a time, and just having, well…a hard day…I will not call it a bad day because I do not believe that days are bad…they are gifts.  I am happy to be here today…although hard…I am thankful. 

I am definitely a believer of a drama free life, not sweating the small stuff, letting go of those things I can’t control, and responding to life’s circumstances is 90% of the outcome.  Sometimes, depending on what the heck has hit me in the “funk” face determines how difficult it will be to not be sad, funky, down or whatever word best fits the scenario. I mean, if something continues to sneak into my mind and try to bug me…YUCK…it must have bothered me for some reason.  I will say to myself…I have let that go… so what the heck…maybe something triggered it…who knows…but the BEST I can do is be my absolute BEST through all situations…which I will also share…I AM NOT PERFECT…and so sometimes get this wrong.  I mean really, if I always get it right, then how am I learning?  Life is a learning journey and I will experience let downs, hard days, unfair circumstances, and unkind words …do I like this part…well, of course not.  Don’t we all want fairy tale days full of nothing but happy times, carefree living, sitting at nearby cafés sipping our favorite beverages while watching people stroll by…that warm fuzzy life that is perfect, picturesque, and stress free…OK…KNOCK KNOCK…time to wake up…this is not reality, and only a fairy tale perfect for travel brochures and romance novels.

What does sharing this have to do with living my healthy life…I think it still comes down to how I handle things.  Today feels like a hard day and the last couple months have been up and down a funky town ride, and I am going to grab onto that poster that I shared in the beginning…”I AM ONLY ONE WORKOUT AWAY FROM A GOOD MOOD”.  I release so much stress when I get my sweat on and achieve a feeling of strength that is greater than anything a hard day can give me.  Like I shared in my last Blog…my free therapy session…and when I am done with that hour, I seem to have a whole new perspective on things. My mood is definitely lifted in a positive direction, and I can think clearer, and make better choices for myself.   

So... Hard Day…Go Take a Hike!

Motivation of the Day:  You Are Only One Workout Away from a Good Mood

Workout of the Day:

ARC Trainer: Strength Mode, Level 6, 30 minutes (this kicked my literal Bootay)

Triceps/Biceps Interval

Cable push downs: 15lbs, 8reps, 5 sets

Tube kickbacks: (medium resistance): 8 reps, 5 sets

Interval of choice (one minute)

Biceps curls: 12lbs 8-10 reps, 5 sets

Interval

Nutrition of the Day:

1. Coffee with Sprouted Wheat Bread drizzled with honey

2. Post Workout Juice/Protein Shake Combo (The Works)

Stay Healthy Quinoa Chicken with Fresh Basil

3. Shredded Chicken Breast on Thin Bun with Avocado 

4. Juice/Protein Shake (The Works)

5. Quinoa Chicken with Fresh Basil

6. Peanut Butter Protein Balls

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STAY HEALTHY!