Sooo Tired......

How often we feel so sluggish and lethargic, and typically relate it to how sleep deprived we are. I know I felt the same way for a long time; "If I could just get more sleep I would feel better." That never turned out to be true for me, until I added regular activity into my day. Now, regardless of how little sleep I get, I have energy to burn throughout the day. The energizer bunny within has turned on, apparently getting a needed battery change. Sleep has not seemed to be the answer for giving more energy, but boosting the metabolism is! And exercise does that!

One serious benefit to sleep that I have found is its impeccable ability to boost my weight loss. I no longer see my lack of sleep in my energy, but I can feel it in my midsection and see it on the scale. When I get a good night's sleep, not only do I feel rested, but I feel thinner, and the scale reflects it! When I see the scale staying stagnant, I know it is because my sleep schedule has been compromised, and I need to fix it quickly. The best fix is consistency, both in a bed time and a wake-up time. Our bodies thrive on a circadian rhythm (the biological 24 hr alarm clock we all seem to have), and when it is regular and predictable we are operating optimally. I know this is one area I have been slack lately, and I can totally see it, and feel it!

In addition to regular sleep/wake cycles, to boost the fat burn throughout the day and night, follow two steps:
1. Stop eating at least 3 hrs before your bed time. This gets your body into hunger mode, which means that it will burn the fat reserves you have in your body through the night to get energy. If you ate a meal, or anything, within this time and do not get to hunger mode, your body would be using the food in your stomach as fuel. What a loss!
2. Eat within 1 hour of waking up, unless you are working out, to get your metabolism jump started first thing! If you are working out in the morning, eat as soon as you finish your workout.

These two steps alone will help to burn fat and boost your metabolism so that you will see awesome results on the scale, and on your body! Make it a great and productive day!

Surviving the Restaurant Showdown

It's happened! You've walked into a restaurant and you're trying to lose weight! Now the diet's out the window, and the weight loss is just going to POUR back on! WRONG!!!! Just because you are eating at a restaurant does not mean you have to throw your nutrition out the window, nor does it mean you will gain 2-3 pounds overnight. The whole point of eating healthy is not to never eat a fattening food again, but to have it in moderation, on occasion. There is a way to walk out of the restaurant feeling confident and secure in your food choices, so read on to find out what tips to keep in mind while facing the menus.

First of all, stay away from appetizers and bread baskets. These are full of empty calories, and encourage mindless eating. Request water immediately to help curb your appetite as you wait for the main entree to arrive. Diet soda is okay, but try to stick with only one glass. Regular soda contains high fructose corn syrup, which effects your body's ability to send the signal of fullness from stomach to brain and will easily lead to overeating. Stay away from regular soda.

Second, here are some other things to avoid while trying to determine what to eat; avoid fried foods, any side dish that is not veggie/fruit/salad, cream sauces, bread (only Whole Wheat if eating a sandwich, otherwise none), and dessert.

Third, look for baked chicken or fish for your main dish, with sides of vegetables, fruit, or salad. If you get a salad, ask for dressing on the side. Olive oil with vinegar is a great choice, but if you just have to have the cream dressings (ranch, caesar, bleu cheese) you can still keep it in moderation by dipping your fork into the side only up to the spokes. That way you get the taste on every bite and eat a whole lot less dressing!

Forth, if you go for a pasta dish, opt for a marinara sauce, and request a doggie bag when the meal is brought out. Cut it in half, put one half in the container, and get it away from you. Do not even open it! Now you have a great and reasonably sized meal for another day.

Fifth, and this is "worst case", let's say you just really want to have the items on the "avoid" list. Okay, but let's be reasonable...have the item, and try to stick with one, and eat it in moderation. The moment your stomach signals it is satisfied (NOT full) stop eating, put your napkin on your plate, and have the server take it away. Do not even bring these foods home with you. Once is okay, but keeping the cycle continuing will hinder your progress. If dessert is what you really want, have it if you have not had one in weeks. If you are getting a regular sized piece of cake or pie, see if you can only get half a slice, otherwise share it with your friend or leave the rest behind. If possible, get a small sized portion of the dessert (I know Chili's offers "Hot Shots" which are small shot glass sized desserts, which taste delicious but keep the intake moderate.)

No matter where you eat, there are always healthy options, and you can feel confident walking in and know that you will be getting something that is good for your body and tastes good, too! You do not have to experience guilt for what you have eaten, but on the contrary, you can be proud of yourself for choosing wisely! Well done!

The Workout I Just Started!

This is ChaLean Extreme! I started in the very end of April 2009, and I am excited to see what results will come of it! Pictures will be posted as each month passes! Keep checking in to see the transformation!