Do you have breakfast every morning? There is no excuse to skip the most important meal of the day. Let us help you with one of our favorite breakfast recipes, overnight oats!! Not only is this breakfast satisfying and delicious but it is easy to prepare the night before to ensure you have the perfect meal on the go! It never gets boring with endless add-in options. Be sure to try out our recipe this month and check back soon for more delicious recipes, ideas and healthy tips.
The perfect way to start your day is with a satisfying breakfast. Oats are a better choice than typical American breakfast foods such as pancakes, bagels and cereals which are loaded with added sugars. Oats are a complex carbohydrate primarily made up of starches and fiber. Unlike simple carbs, the body digests them at a much slower rate. Getting most of your carbs from complex carbs will help you feel fuller, increase energy levels and reduce hunger cravings!
CALORIES PER SERVING: 220 (not including add-ins)
½ cup old fashioned oats
1 cup unsweetened almond/coconut milk
¼ tsp cinnamon
¼ tsp vanilla extract
Pinch of sea salt
1 tsp flax seed
½ sliced banana (60 calories)
1 cup of fresh/frozen berries (70 calories)
2 tbsp cup unsweetened coconut flakes (70 calories)
When you’re striving towards your weight loss goal, every little thing matters. While you may think you’re doing everything you need to, you might still not be seeing the results that you want. If so, there’s a reason. Lots of habits that people think are supporting their weight loss, are, in reality, working against you. Don’t feel frustrated, we’re here to break down all these pesky habits so that you can correct them and get to your perfect body.
Major Changes to Portions Size
When you’re trying to cut down on your weight, you’ve probably rightly realized that you’ve been eating too much. A common mistake, however, is to dramatically cut down on your portions. This is an understandable mistake.
Cutting down on your portions significantly right off the bat will leave you hungry. This results in snacking, which we all know will just add extra calories to your diet. The better alternative is to slowly reduce your portion size over time. Balancing your meals out with the proper ratios of protein, carbs, and vegetables will help you feel full off of less and makes the transition to smaller portions easier.
The Trap of Low-Fat Foods
Low-fat foods directly appeal to the idea that fats are bad. In reality, fat is good. That is, as long as it’s the right kind of fat. Trans fats are what you’re trying to avoid, not fat in general. Low-fat foods rarely make the distinction. Worse, low-fat foods have a nasty secret.
Low-fat foods keep their foods tasting good by replacing that fat with things like salt and sugar. These wreak havoc on your health and are just as bad for you as the fats you’re trying to avoid. Stick to all-natural low-fat foods rather than opting for foods specifically advertised this way.
Sugar is usually one of those things that are best to cut down on. That’s why sugar-free products are especially appealing and especially dangerous. These products replace sugar with sweetening alternatives. In the short-term, these might cut calories, but in the long run, is where the problems come in.
With artificial sweeteners, your risk for diabetes, heart problems, and fat gain actually increase. Researchers believe that this happens for two main reasons. First, these sweeteners actually increase your cravings, causing you to eat more. Second, these products are often just as unhealthy as the foods or drinks they come from, fooling you into thinking you’re making the healthy choice.
Weight loss can seem challenging. In reality, most of the success in weight loss comes down to understanding what habits you have that are holding you back from your perfect body. Realizing that some of those habits, you might have mistaken for good ones. Know that you’re in the know, it’s time to come into BeLite Medical Center and see the pounds drop off for good!
When you suffer from awful seasonal allergies, it can be difficult to function in day to day life. Many people find that they cannot exercise outside when they have bad allergies. Allergies can affect your sinuses and respiratory system, which can make outdoor exercise difficult, if not impossible. Many a workout has been ruined by nasal congestion, sinus headaches, coughing, and fatigue. However, your allergies don’t have to get in the way of your fitness goals if you know how to control them. This blog will go over ways in which you can exercise outside even when you suffer from seasonal allergies.
Scan the Area
Before you set foot outside, you need to prepare for the pollens and allergens that are rampant outdoors. You can use an app or a website that tells you the amount of pollen, mold, and other allergens that are in the air. A good website to use is this one by The American Academy of Allergy, Asthma, and Immunology.
It’s also important to avoid going outside at certain parts of the day because pollen counts are higher at specific times. Plan your workout for times of the day when these levels get lower, such as early morning or early evening. If the area is windy, more pollen is found in the air, so it’s best to stay inside until the winds die down. Also, avoiding grassy areas like parks and fields helps you to stay away from grass pollen and other plant allergens.
Prepare Before Going Outside
Preparation can go a long way! There are various methods you can use to reduce the amount of pollen that gets into your body. Vaseline around the nostrils essentially traps pollen and stops it from going into your nose, and sunglasses prevent pollen from getting into your eyes. Taking an antihistamine or nasal spray before going out can help reduce symptoms, as well. If you are going to be working out in a heavily grassy area, wear long sleeves or yoga pants to prevent weeds from touching your body and irritating your skin.
Know Your Body
You need to listen to your body to know if it is okay for you to exercise. You should be able to breathe without difficulty, so if you have a cough or phlegm, you shouldn’t work out. Take the “below-the-neck” rule seriously – if your symptoms turn into a fever or a chest or respiratory infection, you shouldn’t be exercising until you are recovered. Working out isn’t appropriate if you are experiencing fatigue, body aches, or other fever-like symptoms.
Don’t push yourself; it is okay to stop your workout if you are experiencing any abnormal, painful, or unbearable symptoms. If you are feeling fatigued or have strong symptoms that day, it is okay to turn that day into a rest day. Your overall health and well-being is important, so you shouldn’t be pushing your body past its limits.
You don’t have to stay inside because of your allergies! As long as the reactions don’t occur, exercising outdoors is still an option for the allergic. This can often be an excuse not to work out, but those with allergies can still perform and benefit from exercise outside.
At BeLite Medical Center, our medical practitioners work closely with you to help you reach your fitness goals. If your allergies are causing you issues, we will help you figure out ways to exercise while keeping your allergies in mind. We will work around your allergies in order to help you reach your weight loss goals.
Weight loss is something that many people strive to achieve. The two key components to weight loss are healthy eating and exercise. One of the most common areas that people struggle in is the workout portion of weight loss. Finding someone you can trust to help motivate and safely get you through your workouts is a great way to get a jump start on your journey. Read through our blog post to see why you should consider a personal trainer.
Personal trainers are educated and certified; this makes them knowledgeable on all types of workouts you will be performing. Whether you are looking for tips on at-home workouts or updates on how your progress is coming along, they know how to keep you up to speed. It’s also helpful to have someone who is a professional at the type of workouts you enjoy doing. This will come in handy when you aren’t sure if the moves you are doing are proper and lowers your risk for injury or overworking yourself. With the help of a personal trainer, you will be doing targeted and specific workouts that will best suit your personal needs and help you achieve your personal goals.
It is super easy to skip workout after workout because you keep putting it off. When nobody is waiting for you to show up, often times you can come up with an excuse to get out of it. With a personal trainer, you will have a schedule that you are motivated to stick to. Having someone at the end of the finish line, cheering you on, will motivate you to keep going even on your worst days! The accountability is there with a personal trainer and also gets you in the right mindset to further your workouts.
Joining a gym can be expensive and a waste. If you struggle with either or both of the above-discussed topics, a gym membership won’t do you much good. With a personal trainer, you are able to work out just as hard as those who spend time at the gym, except with a trainer you get endless guidance and cheering. In addition, many trainers will bring weights and bands along with them. This comes in handy because all the equipment you need to succeed is right there for you. You can also get tips on how to eat right and recommended recipes for healthy breakfast, lunch, and dinners.
Weight loss is a goal that everyone deserves to reach. With a personal trainer, those goals will come sooner than you think! Personal trainers are great for helping to prevent injury while gaining knowledge, being your biggest cheerleaders, and providing you with all the tools necessary to succeed in your weight loss journey. For more approaches to weight loss, check out our website to see information and testimonials about why medical weight loss is a revolutionary choice.
When it comes to a weight loss plan, you need to track your daily calories and exercise routine. But are you tracking your water intake too? You may not realize that you’re not getting enough water for the day, which is why we recommend adding water to your daily plan. Drinking water helps boost your metabolism, cleanse your body of waste, and acts as an appetite suppressant. Also, drinking more water helps your body stop retaining water, helping you drop those extra pounds. In this blog, we list a couple ways you can stay hydrated and shed weight with water!
Why Drink Ice Cold Water?
According to the editorial staff at WebMD, “drinking ice cold water helps boost your metabolism because your body has to work harder to warm the water up, therefore burning more calories and helping you to lose weight.” So basically, all you need to do is grab a few ice cubes from the freezer and throw them in your glass, and your body does the rest. If you’re on the go, we suggest finding a stainless steel bottle to keep your water cold throughout the day!
Why Drink Water before a Meal?
Drinking water before meals can make you feel fuller, therefore reducing the amount of food you eat. Health resource website WebMD states that drinking water before meals results in “an average reduction in intake of 75 calories per meal. Drinking water before just one meal per day would cause you to ingest 27,000 fewer calories per year.” It’s perfectly healthy to eat your three meals a day; just drink water beforehand!
Why Replace Sugary Drinks with Water?
Calorie-filled drinks like soda and energy drinks can pack a ton of sugar and extra calories you don’t need. Instead, try drinking water with your meals. Think your water is “flavorless”? Or perhaps you have a sweet tooth? A glass of water with lemon is a recipe for successful weight loss because the pectin in lemons helps reduce food cravings. So go ahead and chug your guilt-free lemon water!
In our blog, we listed a few ways that water can help with weight loss. From drinking water before a meal to replacing an energy drink with water, these changes in your daily routine can definitely make a difference. If you’re ready to start your weight loss journey, contact the team at BeLite Medical Center today!
With summer in full swing, finding a workout that’ll allow you to keep moving while beating the heat can seem like a struggle. Taking up swimming to maintain a healthy lifestyle is actually pretty simple and is incredibly beneficial for meeting weight loss goals. This blog explores the ease of swimming for weight loss and what to expect when you start.
While mostly a cardio exercise, swimming also provides you with a full body workout. With the added resistance the water gives, you’ll be able to burn major body fat and calories with even as little as 30 minutes of swimming a day.
Pick a Simple Stroke
You want to start simple. Choosing to start with either breaststroke or freestyle will allow you to build towards the more advanced strokes such as butterfly or backstroke. These different strokes will help you build your endurance and get you accustomed to moving through the water.
Use a Kickboard
The act of swimming, no matter the stroke, is amazing for building flexibility and endurance. If you’re beginning a new swimming regiment, using a kickboard to swim your laps will open up the range of motion in your hips and reduce the discomfort you might experience.
Vary Your Speed
Once you raise your endurance and can swim comfortably, it’s important to introduce varying speeds to make the most of your laps. When you want to see the best results in your weight loss mission, be sure to vary your speed from easy strokes to faster sprints.
Manage Your Breathing
To improve your lap time, make sure you’re breathing properly. If you’re not careful about finding the right breathing pattern, you’ll run the risk of tiring out quicker than expected. Furthermore, it’s more difficult to break into a rhythm in your laps if you are not breathing properly.
When you’re on a mission to meet a weight loss goal, enjoying a swim can be a fun and great form of exercise. If you want to learn more ways of getting to your weight loss goals and want to work with a team that’ll help you reach it, call on the team at BeLite Medical Center.