Health ABC's

"Instead of giving myself reasons why I can't, I give myself reasons why I can"

-Unknown

WEBSITE: http://longevity.about.com/od/lifelongfitness/tp/Hidden-Benefits-of-Exercise.htm Exercise for strength, performance and aerobic activity, but there are so many other hidden benefits!

As a teacher, I spend a lot of time with the alphabet! Thought I would combine my phonics with my passion for health :)

A is for ALCOHOL

This could be a whole post in itself. Booze may be the secret behind those last difficult pounds. Due to calories, carbs and decreased inhibitions (causing 2 am Whataburger visits) alcohol makes weight loss difficult. If you do choose to enjoy a glass of wine with dinner choose a Sauvignon Blanc or stick to a liquor that you can see through.

B is for BERRIES

Naturally sweet and require very little preparation to enjoy. They contain vitamin C, calcium, magnesium, folate and have been linked to muscle recovery after exercise.

C is for CRASH DIETS

In 3 words...THEY DON'T WORK. Overly-restricted diets can cause a weight loss for the short term but are difficult to maintain. Not only does it cause binges, cutting too many calories can slow down metabolism significantly.

D is for DOUBLING UP

Don't take on this challenge alone. Getting a workout partner can be the secret you need to help meet your goals. You can hold each other accountable and help encourage each other when things get hard.

E is for EGGS

Yes, we are talking protein...again! If you have followed this blog at all you will hear time and again how important protein is. Protein helps to build muscle which in turn burn more calories than fat alone. Eggs are such a prime source of protein, you actually 25% of eggs calories by digesting them!!

F is for FIBER

Stick to fiber rich foods to help with healthy digestion and to make you feel fuller for longer. Check out the post on What is Fiber to learn where it comes from and how much you need.

G is for GOALS

It is difficult to reach a goal without having set a goal. Setting small, maintainable goals you can achieve great things one step at a time.

H is for HYDRATION

Load up on water for peak performance and studies have shown that drinking water can lead to increased caloric burn

I is for INTERVALS

Adding intervals boosts metabolism, causes more effective workouts and causes you to burn more calories in the same amount of time. Get the heart rate up, take a short break and return to your maximum.

J is for JOURNALING

OK this needs to be very individualized for what works best for you. Some people physically need to keep a journal in order to be conscious of what they are eating and aware of what situations cause them to overeat. Others like to use online journaling in order to have the nutritional content calculated. The important part of this is to stay aware of food choices, so it is possible not to physically track while still making mental notes. I choose the latter form when keeping track of food. It is easy to become wrapped up and obsess over every bite when you are taking notes of it so I keep an generalization of my overall choices.

K is for KNOWLEDGE

Know what you are eating. Making well-informed decisions can keep you accountable and motivated to follow through to success. It would can shock you to look at the nutritional information of some so-called "healthy foods".

L is for LENTILS

Lentils, such as the chickpeas and black eyed peas, are parts of the legume family. They are a fiber all-star, high in protein with virtually no fat, help reduce the risk of heart disease, gives you energy while stabilizing blood sugar, have high levels of iron and help reduce cholesterol. Wow!

M is for MILK

A study in the American Journal of Clinical Nutrition found that downing 2 cups of skim milk after intense weight-lifting workouts built more muscle and burned twice as much fat as drinking carbohydrate beverages (such as a sports drink). But go with real cow's milk--in the study, drinks made from soy had no effect. Don't eliminate this tasty and nutritious beverage from your lifestyle.

N is for NUMBERS

Studies have showed that people who weigh-in daily are less likely to regain the weight. That being said, it can become an addiction, so use your numbers as a guide but rejoice in your success instead of obsessing over getting off another pound.

O is for OMEGA-3

I love a good, marinated piece of salmon, complete with healthy anti-oxidants. It is shown for brain function, cancer prevention, cardiovascular disease prevention, immune function and anti-inflammatory.

P is for PORTION

Stick to portion control for effective weight loss. It is so easy to scoop out loads of rice and pick the largest piece of chicken from the platter but this is not the diet friendly selection. Choose a smaller plate so your eyes don't fool you. Know how much you are eating, and portions help you to eat a wider variety of foods.

Q is for QUALITY

Yes, it really is quality over quantity. Savor the foods you enjoy. Trying to be healthy doesn't mean you have to pass on the cheesecake each time it is offered. Get a small, reasonable piece and really enjoy each bite.

R is for RUNNING

Running is a fantastic workout, calorie burner and stress-reliever. Running not your thing? Implementing physical exercise, whatever it might be, is a must for any healthy lifestyle.

S is for STRESS

Time and again research has shown a link between stress and weight gain. Find a way to blow off steam in order to decrease this likelihood, and also make you more productive in other aspects of life.

T is for TAKE HOME BOX

Restaurants typically heap 2-3 servings onto one plate and entice you to finish it, leaving feeling that immobile fullness feeling. Get a take home box and bring half of your meal home.

U is for USER-FRIENDLY

This is your healthy lifestyle so make it work for you. There is no one size fits all for diets and exercise plans. I'm not a fan of avocado, despite all it's health benefits, I am not going to make a meal of it if it isn't something I enjoy. Choose foods you like and physical activity that makes you want to go back for more. When it is something pleasurable you are more likely to stick to it.

V is for VEGGIES

Many are rich in fiber and full of water, making them nutritious and filling. Get a variety and don't be scared to try new things!

W is for WHOLE GRAINS

Check out my post all about this subject to find out the great benefits of whole grains. FDA suggests 6-11 servings of grains a day with the majority of these being whole grain products. They give us energy, help fight many diseases, and have a variety of other healthy benefits.

X is for X-RAY

(Yes, it's a stretch but X is a hard letter!) Avoid ending up sitting on a doctor's table, forced to take expensive x-rays. Work out smart and prevent injury. This means implement rest into your schedule, perform non-impact exercise when experiencing pains, and use cross-training to prevent overuse.

Y is for YOGURT

Protein, calcium, and dairy. Also, the "good" bacteria can help aid in digestion. Be wary of the sugar content in yogurt, but indulge in a food that helps lead to huge results.

Z is for Z's

Skipping on sleep can cause you're body to feel that it is low on fuel causing an increase in appetite. Who knew getting in bed can help you stay slim?

Stick to your goals!!

Megan