RD FIT LIFE

  • My Philosophy
  • Books
    • Books By Me
  • Recipes
    • Breakfast
    • Lunch
    • Dinner
    • Sides
    • Snacks
    • Beverages
  • Fitness
    • Arms
    • Back
    • Cardio
    • Chest
    • Core
    • Legs
  • Foodie Facts
    • Helpful
    • Hinder
  • Travel
    • Abroad
    • United States
  • Brain Food
    • Stress Relief
  • Contact Me

How Do I Hold Myself Accountable?

September 22, 2015

food log

One thing you will notice in the dieting world, is that healthy eating and exercising only last for a short period of time.  Why is that?

I believe it is the lack of accountability (or motivation) before the lifestyle actually becomes habit.  And then later on, when a slip up occurs, there is a lack of accountability to assist that person in jumping back on track.

So how do we find this so called “accountability”?

Through my practice with weight loss counseling and through experience on my own with trying to stay accountable, I have come up with a list.  So here are 10 things that I believe are important when holding yourself accountable

1. Log all foods, fluids, and exercise.

When you keep a record of what you’re taking in, you start to notice EXACTLY that.  How many sweet or salty treats are actually coming into my diet?  How many glasses of wine am I REALLY having during the week?  This helps you realize just how much food or drink is really being consumed.  Same with exercise.  I believe it is important to look at a weekly average of what energy is being consumed and expended.

2. Get active with a workout buddy.

There is nothing more motivating than knowing someone is depending on you.  It comes with a responsibility of sorts.  You become a support system for someone and the last thing you want to do is be known as an unreliable buddy or a bad support system.  This is also a great opportunity to help someone stay motivated on days they don’t want to be active so that they can then return the favor on your less motivated days.  I know with my workout partner Kendra, she keeps me motivated when I just don’t feel like working out.  But afterwards, I am so glad that I went.

3. Purchase a gym membership.

This one may or may not work for all.  But I can tell you why it worked for me.  Firstly, I am cheap… and if I am going to pay for something, I am going to use it.  I end up going 4-5 times a week because I want to get my money’s worth.  Second, I can go rain or shine.  I have no excuse.  Especially during the winter time.  Before I got my membership, I would have no problem pushing off a run due to sprinkles of rain or the cold evening air.  Now, I never have that option.

4. Prepare meals ahead of time.

Meal prep is such an important part of accountability.  You are investing in a day or week’s worth of meals.  This means you either waste your money and let the food go bad while purchasing food elsewhere, or you take advantage of the convenience of prepped food while saving money at the same time.  Breakfast is one area I have trouble with and I know better than to think I might get up early and cook a high protein breakfast.  Instead, I will meal prep Egg Burritos or Egg Muffins.  Having a plan, making a grocery list, and shopping makes all the difference in staying on track or falling off.

5. See a dietitian.

Luckily for me, I am a dietitian that also has a dietitian as a very close friend and gym partner.  But some people are not so lucky.  I believe in what we do as dietitians because I know the level of accountability that we provide.  When you do a weekly or monthly check in with a nutrition expert,  you learn more about foods, fluids, and exercise.  You’re provided with a promising plan instead of a “quick fix”…  And not to mention, knowing someone is following behind you to see all the choices you’ve made can put the pressure on.  This helps promote new healthy habits over the long term.

6. Wear a pedometer.

A lot of times we think we move more than we really do.  (This is one reason I am loving the Fitbit right now.  For a dietitian, it provides all the right information and will actually link up with food log apps.)  Once you have an average of steps you take during the day, you can begin to challenge yourself by slightly increasing your activity.  This way you begin to look at your day differently.  For example: Knowing you need to achieve 1,000 more steps today, you may look for every opportunity as a chance to tick that number upwards… take the longer route to the bathroom, park further away, walk 10 minutes of your lunch break, run errands one at a time during your work day… etc.

7. Set goals.

I am a big believer in setting small goals to achieve an ultimate goal of overall health.  If you begin setting big goals such as losing 100 pounds, running a marathon, or competing in a lifting competition, you may feel overwhelmed.  But if you start small by trying to achieve a five pound weight loss goal, jogging every other minute during your walks, or strengthening muscle with resistance bands, you will eventually achieve the overall goal without feeling like it is millions of miles away.

8. Weigh weekly.

When you have a weight loss goal in mind, never weigh daily.  Too many factors affect weight such as fluid and the time of day.  And if you see that scale go up a pound or two after working so hard, the feeling of defeat may feel too strong and cause you to throw in the towel.  I see it happen all too often.  When you have a weigh in once a week, that gives you enough time to make the progress necessary without the frustration.

9. Eliminate the temptations from home.

If there are tempting foods at home, chances are, you are going to indulge in them more than you would than if they were not there.  And by following #1 (food log), you may notice how often the indulgences happen, which will lead you to this step.  Most of the time when we have a craving in the evening or want to snack out of boredom, we would not leave the house to go purchase those snack foods…  But if they are sitting in the cabinet,  your brain knows, they are sitting in the cabinet.

10. Be an inspiration.

This is where social media or online support groups can be helpful.  When you are on target with your diet, post pictures and share the recipe of what you made.  When you are on target with your exercise, post about what you did and how you did it.  This is a great way to encourage others to be healthy too.  I do not see this as “rubbing it in” as some would say.  I would see this as someone being proud of their accomplishments and encouraging others to get started.

And if you fall off track or have a cheat meal, it’s okay to talk about that too.  Because we are all human and we could all use each other’s support.  Anytime I see someone working their butt off at the gym, I tell them they’re doing an excellent job.  Anytime someone posts they are 20 pounds down of Facebook, I like it, and anytime someone tells me they are struggling with a diet I provided, I will call or email to check in and make sure they know I’m cheering them on.

We  need to inspire each other and encourage each other.  If we know we have others cheering us on, it keeps us motivated to keep going and keep working hard.  So be that cheerleader… that motivator.  And you’ll be surprised at how much support you’ll receive in return.

Accountability is so important when it comes to a healthy lifestyle.  We know ourselves well.  There is no sense in lying to ourselves and deteriorating our health.  Sometimes we have to decide what is important to us.  Do we want to see ourselves grow old?  Play in the back yard with grandchildren?  Or even hike through all 7 wonders of the world?  If so, we need to stay accountable.  It’s never too late.  Start today.

Leave a Comment Filed Under: Helpful

What’s the Deal With Spaghetti Squash?

September 17, 2015

4

One question I get often is “what’s the deal with spaghetti squash?”  Is it good or bad?  And is it REALLY better than pasta??

 

So here is what I know about spaghetti squash as well as my opinion on the matter!

Spaghetti squash is technically a fruit (we use as a winter vegetable) and is used in place of pasta often due to its stringy consistency.  It can be baked, boiled, steamed or my favorite, microwaved (just because its quicker).

So for the first question:

IS IT GOOD OR BAD?

I think it is a great food to choose when finding a pasta replacement.  Here is a side by side of the nutrition analysis for spaghetti squash vs. plain cooked pasta.

Spaghetti Squash VSAs you can see above with my analysis from the USDA Food Database, spaghetti squash is a way to get more food for less calories and carbohydrates.

Pasta is very starchy and high calorie.  It tends to spike blood glucose levels in diabetics and increase weight in the average American.  A serving of pasta is usually around 1/2 cup cooked.  It is rare that only a 1/2 cup of pasta is used during an entire meal.  Usually when pasta is cooked, it is used as a filler being the largest portion on the plate.

Spaghetti squash however is very low calorie, contains lots of vitamins and minerals, as well as fiber!  It should prevent the roller coaster blood sugar spikes especially when prepared with a protein.

So to answer the last question:

IS IT REALLY BETTER THAN PASTA?

My opinion is yes!

It is low calorie, all natural, loaded in nutrients and is so easy to make!

So here is a quick tutorial on how to make your spaghetti squash fast!

First slice it in  half and remove the inside pulp/seeds with a spoon.

1

Then you’ll want to put the halves on a plate and cover with plastic wrap.  Put them in the microwave for about 10-12 minutes depending on the size of your squash.

2

Once your time is up, touch your squash with a utensil to see if it is soft.  Don’t use your fingers because it should be VERY hot.  If it is, you’re ready for the next step!

3

Begin scraping the insides of the squash with a fork to remove your spaghetti squash.  This helps keep the squash stringy.  And once you’re done scraping, you are ready to serve!

4

Spaghetti squash is a great way to still have that “pasta feel” in a healthier way.

I hope you’ve enjoyed this post and learned something new!  Please feel free to share this post using the social media icons below!

2 Comments Filed Under: Dinner, Helpful, Lunch, Sides

Garlic: What are the Health Benefits?

August 18, 2015

garlic 2

Garlic is a species within the onion genus (Allium) and is closely related to shallots, leeks and chives.  During the autumn season, garlic cloves are planted and will be harvested in early spring.  Here is a photo of our harvested garlic this spring.

garlic

Garlic has been known to be used in cooking and medicinally.  For cooking, it adds a spicy and very bold flavor to foods.

Medicinally, we have always heard that it could be used for heart health.  But why is that?  And is that all it could be used for?  Let’s take a look.

The active ingredient in garlic that everyone is so interested in is called allicin.

Medicinal uses for garlic (allicin):

1.  There are studies that show using allicin for treatment of hyperlipidemia in mice reduces the fatty streaks (atherosclerosis) and can also reduce platelet aggregation.

2.  Allicin is also well know for lowering LDL (bad) cholesterol which puts you at lower risk for heart attack or stroke.

3.  While taking allicin, immune function of lymphocytes in cancer patients improved, production of carcinogens were inhibited and tumor sizes were reduced.

4.  Free radicals that may damage endothelial cells may be stopped by aged garlic extract!  This means garlic may help with diseases that hurt your endothelial cells like atherosclerosis, diabetes and inflammatory diseases.

 

GARLIC NUTRITION:

Serving: 1 clove (3 g)

Calories: 4

Protein: 0.14 g

Carbohydrate: 0.99 g

Fat: 0.02 g

 

Conclusion:

Garlic is only beneficial to your health.  It has been shown to reduce the risk of cardiovascular disease and reduces inflammation of the endothelial cells.  What that means is that it reduces swelling of the cells that line your blood vessels which allows better blood flow.  So your blood vessels are not so constricted and the opportunity for plaque build up is reduced.

Every chance I get, I add it to recipes.  Not only for all the health benefits, but for the savory and spicy flavor!

 

 

2 Comments Filed Under: Helpful

Turmeric: What are the Health Benefits?

August 12, 2015

tumericWe hear things all the time about new herbs and spices and what they can do for our health.

So what is turmeric?

Turmeric is a plant within the ginger family that is native in southwest India.  It has been used in traditional Indian/Pakistani cuisines, curries and also as dyes.

The active ingredient in turmeric is curcumin, which has a distinctly earthy, slightly bitter, slightly hot peppery flavor and a mustardy smell.

Curcumin is the ingredient that has been studied to be beneficial to humans in many ways.

Studies are still being done on these benefits and here are some of these things that have been found thus far…

1.  There was a significant improvement in people who used curcumin for indigestion and inflammation.  Turmeric is really well known to reduce joint pain due to its anti-inflammatory response.  This is still being studied, but curcumin is available in the extract form if you would like to experiment with this.

2.  Curcumin is beneficial by improving the function of the endothelium, which is the lining of the blood vessels.  So this means reducing the risk for heart disease.

3.  Curcumin acts as an antioxidant against free radicals in the body.  What does this mean?  Free radicals can attack DNA which could possibly lead to cancer.  There is also information leading to curcumin helping prevent the metastasis of tumors and reducing tumor growth.

4.  And last but not least, it can improve memory and possibly brain function.

These are just a FEW of the reasons I love turmeric and add it to almost any and every dish I prepare.  So throughout this blog, you will likely see it repeated in my recipes.

Leave a Comment Filed Under: Helpful

What is Chayote?

July 28, 2015

Chayote

Chayote is a non-starchy vegetable that belongs to the gourd family along with melons, cucumbers, and squash.  Brazil, Costa Rica, Veracruz, Mexico and Abkhazia are known for growing chayote.

The chayote fruit is used in mostly cooked forms. When cooked, chayote is usually handled like summer squash, it is generally lightly cooked to retain the crispy consistency.  However, you can cook it to a very soft consistency to make a potato dish.  Check out my recipe HERE!

Raw chayote is also great chopped and added to salad, or eaten on the side with light salt and pepper.

chayote 1

NUTRITION FACTS:

Serving size: 100g (3.5 oz)

Calories: 19

Protein: 0.82 g

Fat: 0.13 g

Carbohydrates: 4.51 g

Fiber: 1.7 g

Sugars: 1.66 g

Great source of:

  • Vitamin C
  • Folate (B9)

Leave a Comment Filed Under: Helpful

  • « Previous Page
  • 1
  • 2

Welcome!

AvatarI’m Tamar, a registered dietitian living in Alabama, fascinated by food, fitness, and travel. My goal for this blog is to help people learn more about how to live a long, healthy, and peaceful life to the fullest. Read More…

Please follow & like!

Name

Email


Looking For Something Specific?

Check out My Book!

Archives

  • January 2019
  • January 2018
  • March 2017
  • February 2017
  • January 2017
  • September 2016
  • August 2016
  • July 2016
  • April 2016
  • February 2016
  • December 2015
  • November 2015
  • October 2015
  • September 2015
  • August 2015
  • July 2015

Categories

  • Abroad
  • Arms
  • Back
  • Beverages
  • Books By Me
  • Breakfast
  • Cardio
  • Chest
  • Core
  • Dinner
  • Helpful
  • Legs
  • Lunch
  • Sides
  • Snacks
  • Stress Relief
  • Uncategorized
  • United States

© 2021 · Blog Design by Bloom.