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A healthy diet is important when trying to avoid regaining lost weight. These easy diet tips and tips to eating healthy make maintaining weight loss a lot simpler.

Tips To Eating Healthy All Year Long

Maintaining weight loss is a concern for almost everyone who loses weight. When it comes to keeping the weight off, it is important not to fall back into the same old, unhealthy eating habits and to make healthy eating one of the lifestyle changes needed for permanent weight loss. Here are a few simple tips for eating healthy to maintain weight loss.

If you are reading this thinking that you have been doing a lot to live a healthier lifestyle…but…

But the scale hasn’t changed.

Maybe it went up.

WHAT?!

You are busting your bum and your aren’t getting the results you want, what is the point? Oh, I have said that MANY of times. In fact, just this morning after a 5.5 mile run I jumped on the scale and it said I was UP a pound. I will be honest, I about threw the scale. I lost 700 calories on that darn run and THIS is how my body repays me?!

How in the world is that fair?

But what did I eat this weekend?

I will confess, there were cheese sticks and nachos in my past. Not that splurging now and then isn’t totally okay in my book, but I can’t expect to lose 3 lbs and eat like that regularly. I will work out, drink my water and watch what I eat and that pound will go away in a day or so, but times like these make you realize that it doesn’t matter how far I run, how many Jazzercise classes I go to, you have to watch what you eat in order to see the results you are craving.

Remember, Eating Right and Exercising go hand-in-hand…it’s like they’re married.

Here are 11 Tips For Eating Healthy:

1. Drink Water 1st Thing in the Morning

I know drinking isn’t eating, but drinking water first thing gets your body ready for the nutrients you are going to feed it during the day.

2. Eat Breakfast

Make your 1st meal a good one. If I start the day eating right, I tend to watch what I eat for the rest of the day closer. I love starting my day with a protein smoothie or healthy muffin. I also enjoy Light Greek Yogurt with fresh berries.

3. Watch Those Snacks

If you know me, you know snacks are my weak spot. I work at home, so I have a refrigerator and pantry within arms reach 99% of my day. Do you have any idea how HARD that is?! My solution is to get rid of the temptation! No, I didn’t get rid of all my food 😉 I have snacks readily available that I CAN eat – veggies, fruits, lower fat chip options, etc. I have two kids and they love chips, doritos etc. and I don’t mind them having them now and then, so in my mind – I “label” those things in my pantry “Kids Snacks.” I won’t eat the “Kids Snacks” because I feel like I am taking their treats away. That may sound weird, but it works for me!

4. Eat Your Vegetables

Didn’t our parents tell us that time and time again when we were growing up? They weren’t just saying that to be mean, they were saying it because they are GOOD for us. It is proven that eating your fruits and vegetables is good for us. Greens (collard, turnip, mustard, and beet greens along with spinach, kale, and Swiss chard) are cool-season plants (spring and fall), but they can be enjoyed all year long. They are good sources of vitamin A, vitamin K, Folic acid, fiber, iron, calcium, and many other nutrients. Try sautéing greens with olive oil, garlic, pepper flakes, or toasted sesame seeds as a side dish or add them to soups, salads, and sandwiches.

5. Portion Control

UGH. This another hard one for some…including me. Don’t eat until you feel like you are going to explode. Eat the recommended portion, not the portion that totally fills your big ole dinner plate. Starting healthy eating habits now, so when all those parties and big family meals come you will already be in the habit of eating healthier. Use a food diary to keep track of when what and how much you are eating. Break out the measuring cups to help refocus your portion sizes.

6. Make Small Switches

A few things I have done recently is putting Vanilla Greek Yogurt on my strawberries for dessert instead of ice cream, I have added a small amount of Coconut Oil to my protein shakes, I cook with Coconut Oil, I make sure there is a vegetable on my plate with dinner and/or a salad, I switch the chips for carrots or celery, I switch rice out for quinoa, or add in some quinoa with my rice, sometimes I eat only half of my bread/bun…or go with no bread at all, and I make sure I am drinking those 60 oz of water a day. Look at what you eat daily and see what small things you may be able to switch up.

Here are some other easy switches you can make:

• Use low-fat or fat-free versions of milk, cream cheese, sour cream, and other dairy ingredients.
• Reduce sugar by 1/3 in recipes, especially those recipes containing fruit.
• Reduce or substitute a fruit puree for 1/3 of fat in recipes.
• Use egg substitutes or egg whites instead of whole eggs to cut fat and calories.
• One large egg = 49 calories, 3 grams fat, 1 gram saturated fat. The equivalent of egg substitute = 28 calories, 1 g fat, 0 g saturated. The equivalent of egg whites = 17 calories, 0 g fat, 0 g saturated.
• Leave out the salt. It is not needed in most recipes. Salt to taste upon serving.
• Buy low sodium broths or make your own. To make your own, save the liquid used to boil vegetables or meat, freeze it in ice cube trays or freezer bags and use it later for soups and stews.
• Increase the fruits and vegetables in recipes. Play with fruits and vegetables to add taste and texture to stews, soups, casseroles, and sides instead of ingredients with more fat and calories.

7. DON’T Completely Deprive Yourself of the Things You Like

Don’t completely take out your favorite “treats” from your life, if you do, you may find yourself being weak one day and eating two boxes of Girl Scouts Cookies. Moderation is the key.  Not that I’m talking from experience or anything 😉 Peanut butter…chocolate….

8. Be Careful When Eating Out

You can still eat out, just put your thinking cap on when ordering 🙂 A LOT of restaurants have menus now that have the fat and calorie count, or a Lighter Fare menu, so make sure to look at that. If you are somewhere that doesn’t have that, ask for steamed vegetables, not those cooked in 8 tablespoons of butter, get baked, not fried. I think you get the idea.

9. Consider Tracking What You Eat and/or Your Calories

Counting calories and watching every portion isn’t necessarily required to maintain weight after weight loss, keeping a food journal for a couple of months after meeting weight loss goals helps to stay on track as far as calories, portion sizes, macronutrient ratios, and eating habits. Check out the FitBit or any other of the electronics out there that help you track steps and food. There are also free apps, like Fooducate or SparkPeople that are available for Androids and apple products.   You can also keep a Food Journal, you know, with an old school pen and paper 😉

10. Give Yourself Motivation

Put a picture of that swimsuit on the refrigerator that you want to wear come Spring. Put the Size of the Jeans you want to fit into on the mirror in the bathroom. Put a picture of a place you are planning a vacation to in your car. If you SEE what you are working towards, it may help you to stay on track.

11. Reward Yourself

Not just when you lose all the weight you want, but when you have had a good day, week, whatever! If you don’t say GOOD JOB first, who will? You are more likely to stay on track when you feel good about yourself.

Eating Healthy to Maintain Weight Loss

Once the weight is lost, the body typically requires fewer calories than before. For most people, counting calories is not required to maintain weight loss, but portion control is. To keep portions in check, learn correct portion sizes, or use a food scale or make controlling portions easy by using a portion control plate.

Fruits and vegetables are an important part of a healthy diet, but not just because they are full of vitamins and minerals that boost health and vitality. Fresh or frozen, fruits and vegetables are ideal for including in a weight maintenance diet as they are low in calories and fat and are full of fiber. The fiber in fruits and veggies keeps the body feeling fuller longer and helps keep blood sugar levels under control.

Combine complex carbohydrates and protein at every meal and snack to promote satiation and reduce the risk of overeating. Choose lean meats, fish, eggs, beans, or nuts as protein sources and complex carbohydrates such as whole grains, fruits, vegetables, or legumes.

Watch fat intake by choosing low-fat versions of dairy products such as milk, yogurt, and cheese and cook with olive oil instead of butter, margarine, or lard. Read food labels to make sure there is no added sugar to make up for the lack of fat in certain foods.

Prevent feelings of deprivation by eating favorites in moderation. Those who deprive themselves have an increased risk of overeating or binge eating. It is easier to stick to a healthy eating plan which incorporates favorite foods and beverages in moderate amounts.

While maintaining a weight loss is one of the hardest parts of losing weight, making smart food choices, eating favorite foods in moderation, and keeping a food journal can make weight maintenance easier.

I know that when the holidays arrive, that can bring on a whole separate level of anxiety when it comes to eating healthy, that’s why I wrote this article on How To Eat Healthier Over The Holidays, so be sure to check that out as well.

In the end, please realize that you are an amazingly beautiful person that you deserve to be happy. So, go ahead…workout, meet that 35 day challenge at Jazzercise, register for that Half Marathon (or FULL!), and treat your body right.

What is one of your healthy eating tips? Please feel free to share them in the comments!

*I am not a doctor or nutritionist, this are just my tips.

Be sure to check out all the delicious recipes on Food Wine Sunshine and follow me on Facebook, Twitter, Pinterest, and Instagram.

Here are some tips and tools to help you lead a healthy lifestyle. People who live a healthy lifestyle are at a lower risk of heart disease, stroke, and cancer. Positive lifestyle choices contribute to healthy living.

Steps To A Healthy Lifestyle | Tips & Tools For Success

Your age and genetic makeup are uncontrollable factors that affect your health. You nonetheless have power over many aspects of your health and well-being. Here are some tips and tools to help you lead a healthy lifestyle.

Dietary Consideration for Healthy Living

Healthy living should begin with a nutritious breakfast that may include fruit, a smoothie, low-fat yogurt, or a healthy muffin. The American Academy of Family Physicians (AAFP) says breakfast provides much-needed fuel to get your day off to a good, energetic start. I know you have heard the saying, breakfast is the most important meal of the day.

A nutritious diet includes at least two cups of fruit and two and a half cups of vegetables every day. Looking for ways to sneak in vegetables to your diet, here are some easy ways to add in veggies to your day. Aim for at least three ounces of whole-grain foods like brown rice, whole-wheat bread, or whole-wheat pasta daily. A well-rounded diet also includes low-fat protein sources, skinless chicken, turkey, lean red meat, and fish. The Institute of Medicine suggests that adults consume approximately eight grams of protein for every 20 pounds of body weight. You also want to make sure you are getting in the recommended amount of calcium, the easiest way to do this is by drinking milk.

The AAFP recommends eating slowly and deliberately to help avoid overeating. Remember to eat because you are genuinely hungry and not because you are bored or stressed out.

Weight Control for Healthy Living

Shedding excess pounds through diet and exercise is vital to healthy living. An estimated 65% of people in the U.S. are overweight or obese, according to the Centers for Disease Control and Prevention. People who are overweight are more susceptible to diabetes, heart disease, certain cancers, high cholesterol, high blood pressure, and arthritis reports the National Heart Lung and Blood Institute. Be sure to consult a doctor before starting on type of new diet.

Healthy Living Requires Regular Exercise

A healthy lifestyle means getting 30 minutes to one hour of physical activity most days of the week, notes the AAFP. Good cardio exercise choices include brisk walking, jogging, tennis, and swimming. You can also get plenty of less structured exercise throughout the course of your day. Household chores like mopping the floor and vacuuming or yard work such as lawn mowing and gardening also help get your body moving. Yoga is also an excellent form of exercise and has many benefits.

Regular physical activity can help guard against cancer, heart disease, high blood pressure, diabetes, and depression. Exercising can help you lose weight or prevent extra pounds from creeping up on you.

Healthy Living Means Not Skimping on Sleep

People who are sleep deprived may be more prone to high blood pressure, reports the Mayo Clinic. Sleep seems to keep your nervous system healthy and help your blood regulate stress hormones. Chronic lack of sleep may eventually disrupt these effects and cause high blood pressure. Getting between seven to eight hours of sleep each night may help prevent and treat high blood pressure.

Health Screenings are Key to Healthy Living

Certain health screenings can catch diseases in their earliest stages and promote healthy living and longevity. Starting at age 21, women should have a pap test to screen for cervical cancer at least once every three years, suggests the AAFP. Women age 40 and over should have a mammogram or breast cancer screening every two years. Women with a family history of breast cancer may benefit from starting screenings at a younger age. Both women and men over age 50 should be screened for colorectal cancer.

A few years ago I participated in a  Juice Plus+ Google+ video chat with Ariana Kukors, seven-time Olympic medalist for women’s swimming, Rebecca Soni, six-time Olympic medalist for women’s swimming, and Dr. Paul Stricker, the first pediatrician to be selected by the U.S. Olympic Committee, to learn more information on how to easily maintain a healthy lifestyle, and those tips are still relevant today, so I wanted to share them with you all.

*The questions were asked to all three panelists and the answers are my version from my notes, they are not direct quotes, but as close as I could get 🙂  Be sure to check out the full Youtube video via the link below.

What are some of your Healthy Lifestyle Resolution suggestions?

• Take one simple step and MAINTAIN it – don’t have your goals be too hard
• Little changes make a difference
• Make sure you are drinking enough water
• De-stress
• Consider standing up at your desk
• Keep a jump rope near by, when you have 30 – 60 seconds…jump rope!
• Have a workout buddy – sometimes it’s easier to commit to something when you know that someone else is depending on you too

What suggestions do you have for those that are just starting a healthier lifestyle?

• Don’t be too quick to judge!  Try that green smoothie or that dance class with an open mind 🙂
• Think back to way you decided to start on a healthier lifestyle in the first place
• Show self love – be proud of yourself!
• Be consistent

What recommendations do you have for starting to eat healthier?  Especially with fruits and vegetables?

• Your body craves what you give it.  If you give it candy – it will want candy.  If you give it fruits and veggies, that is what your body will start to crave.
• If your kids see you eating fruits and veggies, they will start as well.  You have to set an example.  Make it a part of your life.
• Did you know that eating fruits and vegetables actually improve your life expectancy?
• Juice Plus+ is a great solution to introducing more nutrients in your diet.  And kids can have it!

What is Juice Plus+?

Juice Plus+ is whole food based nutrition, including juice powder concentrates from 30 different fruits, vegetables and grains. Juice Plus+ helps bridge the gap between what you should eat and what you do eat every day. Not a multivitamin, medicine, treatment or cure for any disease, Juice Plus+ is made from quality ingredients carefully monitored from farm to capsule to provide natural nutrients your body needs to be at its best.  Find out more here.

If you eat right do you have to exercise too?

Activity and diet go hand-in-hand.  It’s like they are married, don’t view them as separate.

Do you recommend a certain diet?

View your eating habits and exercise as a Nutrition Plan, NOT a diet plan.  It is a way of life.   “Apples are sexy” 🙂

How do you find the exercise routine that’s right for you?

Keep trying new things.  Look at those Groupon Deals for a discounted 5 classes somewhere new.  Make it FUN.  See if you can get a buddy to come with you too 🙂

Final suggestions?

Stick to your goals.  And remember to keep those goals simple.

Want more?

Check out the full Juice Plus+ Google+ Hangout Video on Youtube

What is one of your tips for leading a healthy lifestyle?

Make sure to check out Food Wine Sunshine on Facebook, Twitter, Pinterest, and Instagram for more healthy living tips, recipes, things to do and more.

If you are looking for some fitness motivation to help you reach your goals, look no further. These 7 Tips For Staying Motivated To Exercise will help!

Tips For Staying Motivated To Exercise – Reach Your Goals!

How are you doing with your exercise and fitness goals?  I heard that by the end of January almost 60% off people have already stopped what they started in regards to exercise.  I know I don’t want to be one of the 60% and I know you don’t want to either!  So, I got together some tips that help me to stay motivated to exercise, and I hope that help you too.

1. Buy a Scale

Yes, I said the evil word “Scale.”  I know, there are days that I absolutely hate mine too.  And I also know that losing weight isn’t all about that evil number on the scale, it’s how your clothes fit and how you feel about yourself.  BUT, in the long run, it is necessary to have a starting number.  I have a scale that also reads BMI (that’s mine pictured above).  I love it.  When the evil number doesn’t move, but my BMI is looking good – that tends to get a small smile out of me 😉

2. Buy a Tape Measure

When the numbers on scale don’t move – I always feel better when the numbers on the tape measure do.  It doesn’t have to be a fancy tape measure, you may able have one around your house.  If not, you can find them on Amazon for under $5 or at most stores.

3. Give Yourself REALISTIC Goals

Remember my New Year’s Resolutions?  If you make your goals too hard, you won’t do them.  Then you will get discouraged and feel like you can’t catch back up.  I told you guys that it look me 6 YEARS to lose 8 pounds. 6 YEARS.

Did I get discouraged?

• YES.

Did I give up?

• YES. For about 3 months I gave up on the idea of exercise.

Am I working out again now? 

• YES.

Did I lose those 8 pounds? 

• YES.

Am I trying to lose anymore? 

• YES, I would love to lose another 5 pounds…and those 2 that managed to sneak on over the holidays.

Will I get discouraged again? 

• Probably, but I am taking one day at a time.

4. Do an Event

Plan a 5k, 10k, Half Marathon etc.  When you have an actual date or something that you are training towards, it tends to make things more REAL.  I know I work harder at something when I have to be somewhere.   I actually signed up to be a Best Damn Race Ambassador (and got it!) this year for this reason – it will help me stay focused on a few extra events!

5. Try New Foods

I will admit, I used to be afraid of quinoa.  It looked weird and I just wouldn’t try it.  But, then my mom made me 🙂  It doesn’t taste weird!  Look for healthier options when you go grocery shopping.  I am NOT saying throw everything out in your pantry, buy all organic and eat nothing but fruits and vegetables.  Why aren’t I saying that?  It’s not realistic.  Make half rice, half quinoa dishes.  Add in some veggies.  Eat more fish (need recipes? Check out some of mine here). Make a salad daily.  Don’t buy those cookies.  Just have a spoonful or ice cream, not a huge bowl, maybe try the All Natural variety.  Just take little steps.

6. Try a New Workout

Break out of your comfort zone!  Look at those Groupon Deals for a discounted 5 classes somewhere new.  Head to the gym with a friend (they can almost always bring a friend for free once) and try a Spin Class, ask a friend that does Yoga to help you with a few moves, go for a jog…heck, try a run!, try a dance class, check out the New Jazzercise.  It doesn’t matter what workout routine you try, as long as you TRY it.

7. Reward Yourself

Did you have an awesome week?  An awesome day?  An awesome workout? Did you workout as many times as you had hoped?  Did you lose that pound that you wanted to?  Did you skip the chip and dip at that party and have carrots and hummus?  Then you deserve a HIGH FIVE!  We have to reward ourselves for all those small steps that get us to our big goals.  If we don’t reward ourselves, who will?  Treat yourself to a pedicure, an extra long bubble bath, rent that movie you have been wanting to see, GO to the movies, try out that new restaurant, tell your hubby that you get to pick the TV channel tonight, buy that dress that you have been wanting.  You have to take care of YOU and that means rewarding yourself now and again.

What are some of your tips to Stay Motivated To Exercise?  How are you planning on reaching your goals?

Make sure to check out Food Wine Sunshine on Facebook, Twitter, Pinterest, Google + and Instagram for more tips, recipes, family fun and more.