Tip #19: The 2-Tlb. Spoon Rule and 3-Tips for Weight Loss.

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30 tips in 30 days. Get better health, and see better results.

I want talk about how we can trick our brains with better choices and feel completely satisfied.

  • Do you have to have beer and hot dog at a baseball game?
  • Do you order a large popcorn when you go to the movies, and keep it most of it to yourself?
  • Drink beer at a barbeque and eat heaps of potato salad?
  • How about a giant piece of cake at a wedding, baby shower, or a birthday party?

You can still go out, have fun, and gather with your friends, but you may need to rethink your choices if your goal is to lose weight and be healthier.

Try these 3-tips:

  1. Take a 100 calorie bag of popcorn to the movies.
  2. Get some light beer and take it with you to the BBQ.
  3. Instead of having a giant mondo size piece of cake how about just a bit or two?

Try my 2 tablespoon rule.

Take a bite, if you absolutely have to indulge in it.  Now chew… 5 or 6 chews, for at least 10 or so seconds, before you let it go down.

Have a sip of water.

Still want more. Okay – have another bite. Chew. 5 or 6 chews for at least 10 seconds.

Have a sip of water

Your taste buds by now are happy. Mentally you don’t feel deprived. More than likely you weren’t starving so you can stop. And the best part is you limited the calories to 2-Tablespoons.

If your goal is to be healthy and lose weight ask yourself:  What would a healthy person do?  Watch them and I bet you’ll see that they take 2 or 3 bites, and they’re done, and so can you.

Push away from whatever it is that’s calling your name, you’ll save calories, and you’ll really feel like you had a huge success and control over those guilty pleasures.

Transform Yourself.

With 30-tips in 30-days it’s easy.  Lose 2- to 5-lbs in the first two weeks, and lose 1- to 2-lbs weekly thereafter. Results may vary.

Contact Joyce for more information on how you can lose weight, improve your overall health, and keep the weight off. Call now or e-mail Joyce at: (916) 812-2378, Joyce@Blonskij.com.  Joyce Blonskij, Independent Certified Health Coach, Regional Director with Take Shape For Life. ID #30042893

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Discover Take Shape For Life a whole new approach to well-being that is based on creating Optimal Health. The transformation starts by taking the first step and choosing to take charge of your health for the long term. Reaching a healthy weight is just the beginning. www.SkinnyAndRich.RSFL.com/EXPLORE

Tip #18: Weekend Rewards to Lose Weight.

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30 tips in 30 days. Get better health, and see better results.

So many times, we fall into the trap that we’re good all week long, and now we want to reward ourselves with something. And boom – we splurge on the weekend. Whether it’s an adult beverage, or something chocolaty and indulgent… we take the plunge.

The problem with being good all week and then bad on the weekends is as-soon-as Monday hits, you feel guilty that you messed up all those great days. So what happens is is you’re in a vicious cycle.

Get out of your own bad habits of rewarding yourself Friday night, Saturday, and Sunday, with food. Because what you’re doing is you’re setting yourself up for long-term failure.

This weekend instead of indulging in food, do an activity. Grab your kids, grab your significant other, put the dog on a leash, and go for a walk.  Take the family for a fun day. What you really want is long-term success. Don’t let those few hours on the weekend mess up all your good work.

Transform Yourself.

With 30-tips in 30-days it’s easy.  Lose 2- to 5-lbs in the first two weeks, and lose 1- to 2-lbs weekly thereafter. Results may vary.

Contact Joyce for more information on how you can lose weight, improve your overall health, and keep the weight off. Call now or e-mail Joyce at: (916) 812-2378, Joyce@Blonskij.com.  Joyce Blonskij, Independent Certified Health Coach, Regional Director with Take Shape For Life. ID #30042893.

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Discover Take Shape For Life a whole new approach to well-being that is based on creating Optimal Health. The transformation starts by taking the first step and choosing to take charge of your health for the long term. Reaching a healthy weight is just the beginning. www.SkinnyAndRich.RSFL.com/EXPLORE

Tip #17: Step into a Healthier Life.

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30 tips in 30 days. Get better health, and see better results.

With winter here, it’s so easy, even for me, to go home, put on my warm snuggly clothes, turn on the TV or computer, sit on the sofa, and call the dog.  I’m done for the night.

So instead of going home and putting on your snuggly clothes, throw on your workout clothes. Even though it’s cold outside, you can bundle up, get out, get some exercise, and move. Then come back in and snuggle with your dog or the one you love.

So get out there, and exercise before you start to settle down for the night.

Transform Yourself.

With 30-tips in 30-days it’s easy.  Lose 2- to 5-lbs in the first two weeks, and lose 1- to 2-lbs weekly thereafter. Results may vary.

Contact Joyce for more information on how you can lose weight, improve your overall health, and keep the weight off. Call now or e-mail Joyce at: (916) 812-2378, Joyce@Blonskij.com.  Joyce Blonskij, Independent Certified Health Coach, Regional Director with Take Shape For Life. ID #30042893.

www.facebook.com/SkinnyAndRich.TSFL

Discover Take Shape For Life a whole new approach to well-being that is based on creating Optimal Health. The transformation starts by taking the first step and choosing to take charge of your health for the long term. Reaching a healthy weight is just the beginning. www.SkinnyAndRich.RSFL.com/EXPLORE

Tip #16: Vitamins and Weight Loss.

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30 tips in 30 days. Get better health, and see better results.

Did you know that vitamins can help you shed some weight? It’s true.

According to the British Journal of Nutrition, they studied some overweight women and found that if they added 13mg of calcium as a vitamin to their diet every day, they lost 13 more pounds in 15 weeks, than women who were taking a placebo.

The calcium helps you feel fuller, so you don’t overeat. So think about adding vitamins and some calcium to your daily diet regime.

Transform Yourself.

With 30-tips in 30-days it’s easy.  Lose 2- to 5-lbs in the first two weeks, and lose 1- to 2-lbs weekly thereafter. Results may vary.

Contact Joyce for more information on how you can lose weight, improve your overall health, and keep the weight off. Call now or e-mail Joyce at: (916) 812-2378, Joyce@Blonskij.com.  Joyce Blonskij, Independent Certified Health Coach, Regional Director with Take Shape For Life. ID #30042893.

www.facebook.com/SkinnyAndRich.TSFL

Discover Take Shape For Life a whole new approach to well-being that is based on creating Optimal Health. The transformation starts by taking the first step and choosing to take charge of your health for the long term. Reaching a healthy weight is just the beginning. www.SkinnyAndRich.RSFL.com/EXPLORE

Tip #15: Your Metabolism and Weight Loss.

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30 tips in 30 days. Get better health, and see better results.

The very first thing I recommend to my weight loss clients is as soon their feet hit the floor, the clock starts. You must kick in your metabolism. Within an hour of waking up – have breakfast.

You wouldn’t drive your car on empty and expect to get very far.  So how can you expect your body to perform at its best unless you fuel up?

 

The right mind set, and lots of baby steps are the keys to any long-term success in life, and in weight loss.  As you’re eating better, changing your diet, and modify your family’s diet, take it a day at a time. Go easy. Take baby steps, and start your day with a healthy breakfast, kick-start your metabolism. It’s the best way to start your day.

Transform Yourself.

With 30-tips in 30-days it’s easy.  Lose 2- to 5-lbs in the first two weeks, and lose 1- to 2-lbs weekly thereafter. Results may vary.

Contact Joyce for more information on how you can lose weight, improve your overall health, and keep the weight off. Call now or e-mail Joyce at: (916) 812-2378, Joyce@Blonskij.com.  Joyce Blonskij, Independent Certified Health Coach, Regional Director with Take Shape For Life. ID #30042893.

www.facebook.com/SkinnyAndRich.TSFL

Discover Take Shape For Life a whole new approach to well-being that is based on creating Optimal Health. The transformation starts by taking the first step and choosing to take charge of your health for the long term. Reaching a healthy weight is just the beginning. www.SkinnyAndRich.RSFL.com/EXPLORE

Tip#14: Divide and Conquer Your Dinner Plate.

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30 tips in 30 days. See better health, and get better results.

We just talked about that 9 inch blue plate.

Here is a guideline for keeping portions in a good balance:

  1.  Fill half (50%) of your plate with vegetables.
  2. A quarter (25%) with your healthy starches.
  3. A quarter (25%) with your lean portion. *

Don’t forget to use a healthy fat, and to drink your water

*Rule of thumb. If you don’t have access to a food scale compare your protein serving with the palm of your hand which should come out to about a  4 ounce serving.

Transform Yourself.

With 30-tips in 30-days it’s easy.  Lose 2- to 5-lbs in the first two weeks, and lose 1- to 2-lbs weekly thereafter. Results may vary.

Contact Joyce for more information on how you can lose weight, improve your overall health, and keep the weight off. Call now or e-mail Joyce at: (916) 812-2378, Joyce@Blonskij.com.  Joyce Blonskij, Independent Certified Health Coach, Regional Director with Take Shape For Life. ID #30042893.

www.facebook.com/SkinnyAndRich.TSFL

Discover Take Shape For Life a whole new approach to well-being that is based on creating Optimal Health. The transformation starts by taking the first step and choosing to take charge of your health for the long term. Reaching a healthy weight is just the beginning. www.SkinnyAndRich.RSFL.com/EXPLORE

Tip #10: Canned or Frozen. Which is better for your health and weight loss?

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30 tips in 30 days. Get better health, see better results.

I want to talk about which is the better choice when you can’t get fresh fruits and vegetables.

Q. Canned or frozen?

A. Frozen is going to be the better choice.  There’s less preservatives. The food is  typically flash frozen right out of the field, so you’re still getting as many of the nutrients, vitamins, and minerals that that plant or fruit is going to provide you. 

But fresh is always better.

Transform Yourself.

 ith 30-tips in 30-days it’s easy.  Lose 2- to 5-lbs in the first two weeks, and lose 1- to 2-lbs weekly thereafter. Results may vary.

Contact Joyce for more information on how you can lose weight, improve your overall health, and keep the weight off. Call now or e-mail Joyce at: (916) 812-2378, Joyce@Blonskij.com.  Joyce Blonskij, Independent Certified Health Coach, Regional Director with Take Shape For Life. ID #30042893.

www.facebook.com/SkinnyAndRich.TSFL

 Discover Take Shape For Life a whole new approach to well-being that is based on creating Optimal Health. The transformation starts by taking the first step and choosing to take charge of your health for the long term. Reaching a healthy weight is just the beginning. www.SkinnyAndRich.RSFL.com/EXPLORE

Tip #9: Low Glycemic Starches, and Weight Loss.

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30 Tips in 30 days. Get better results, and see better health.

We’re going talk to you about starches. Starches can actually help you in your weight loss if you choose low glycemic starches, such as whole wheat pasta.

You want stay away from the processed starches because they tend to put you into a fat storage, rather than get you into a fat burn. So whenever you have a chance, go for the grains, and whole wheat pastas are much better choice. 

Transform Yourself.

With 30-tips in 30-days it’s easy.  Lose 2- to 5-lbs in the first two weeks, and lose 1- to 2-lbs weekly thereafter. Results may vary.

Contact Joyce for more information on how you can lose weight, improve your overall health, and keep the weight off. Call now or e-mail Joyce at: (916) 812-2378, Joyce@Blonskij.com.  Joyce Blonskij, Independent Certified Health Coach, Regional Director with Take Shape For Life. ID #30042893.

www.facebook.com/SkinnyAndRich.TSFL

Discover Take Shape For Life a whole new approach to well-being that is based on creating Optimal Health. The transformation starts by taking the first step and choosing to take charge of your health for the long term. Reaching a healthy weight is just the beginning. www.SkinnyAndRich.RSFL.com/EXPLORE

Tip #8: Crazy Busy Days, and Weight Loss.

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30-tips in 30-days. Get better health, and see better results.

Just because you have a crazy lifestyle, doesn’t mean you have to resort to fast food.

If you know you’re going to have a crazy day, plan ahead of time. Prepare and plan not just for you, but for your family. Shop bulk and cook on Sundays.

What we typically do on Sunday is grill a few days’ worth of chicken, and prepare all the salad fixings so they ready to go.

If you are in a pinch, instead of running into a fast food place, hit your grocery store. Pick us a rotisserie chicken, and grab a bag of lettuce. Head home with some healthy choices for your family.

 Just because we’re busy, doesn’t mean that we can’t eat good healthy foods. 

Transform Yourself.

With 30-tips in 30-days it’s easy.  Lose 2- to 5-lbs in the first two weeks, and lose 1- to 2-lbs weekly thereafter. Results may vary.

Contact Joyce for more information on how you can lose weight, improve your overall health, and keep the weight off. Call now or e-mail Joyce at: (916) 812-2378, Joyce@Blonskij.com.  Joyce Blonskij, Independent Certified Health Coach, Regional Director with Take Shape For Life. ID #30042893.

www.facebook.com/SkinnyAndRich.TSFL

Discover Take Shape For Life a whole new approach to well-being that is based on creating Optimal Health. The transformation starts by taking the first step and choosing to take charge of your health for the long term. Reaching a healthy weight is just the beginning. www.SkinnyAndRich.RSFL.com/EXPLORE

Tip #7: Healthy Fats, and Weight Loss.

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30 Tips in 30 days. See better health, and get better results.

 I want talk with you today about healthy fats.

Good fats are essential part of everyone’s diet.  These would include:  salmon, avocados, almonds, olive oil, just to name a few of the really good ones.

You want to incorporate a couple of healthy fat servings into your daily diet. It will help with your elimination, and may relieve some of your joint aches and pains.

 Eat foods that contain healthy fats, drink your water, and don’t forget to move.

 

Transform Yourself.

With 30-tips in 30-days it’s easy.  Lose 2- to 5-lbs in the first two weeks, and lose 1- to 2-lbs weekly thereafter. Results may vary.

Contact Joyce for more information on how you can lose weight, improve your overall health, and keep the weight off. Call now or e-mail Joyce at: (916) 812-2378, Joyce@Blonskij.com.  Joyce Blonskij, Independent Certified Health Coach, Regional Director with Take Shape For Life. ID #30042893.

www.facebook.com/SkinnyAndRich.TSFL

 Discover Take Shape For Life a whole new approach to well-being that is based on creating Optimal Health. The transformation starts by taking the first step and choosing to take charge of your health for the long term. Reaching a healthy weight is just the beginning. www.SkinnyAndRich.RSFL.com/EXPLORE