Six Habits can RUIN your healthy diet

Weight loss, eating a healthier diet, becoming more active, working towards a better body shape. Whatever your goal, there always seems to be a few habits that get in the way, even when we have the best intentions. Success means not only achieving your goal, but also maintaining it. Here are some common dieting habits to be avoid.

1. You think you can lose weight without exercise - To be healthy, lose weight, and keep it off, you need to exercise regularly. Exercise helps you achieve a better body shape by toning the muscles; supports metabolism; helps increase energy levels, fitness, and endurance; plus it's good for the mind!
   
2. You drink too many calories - Staying clear of the fizzy drinks is great, but don't replace it by drinking more fruit juice. Remember: juice can contain almost the same number of calories as fizzy drinks. Yes, juice has natural sugars, which is better than sucrose or artificial sweeteners, but always read the label, as often sugar is added, and there's no fiber. Where possible, eat your fruit rather than drink it.
   
3. You think all fats are bad - Beneficial fats are unsaturated fats, particularly omega-3 and omega-6 fatty acids, which are primarily found in oily fish, nuts, and seeds. Fat is essential for health; just make sure you limit saturated fats and trans fats.
   
4. You think changing your diet is temporary - Just because you've reached your target weight, or achieved your goal doesn't mean you can stop your diet. Do celebrate your success, but don't fall back into old habits and end up gaining back the weight you've lost. Make your new diet choices permanent, not temporary, and recognize that a healthy diet isn't just about weight loss; it's about choosing a healthy lifestyle!
   
5. You find it hard to know when to stop eating - Eating small, regular meals throughout the day is best, but make sure you keep them balanced and don't lose track of how much you've eaten. It's so easy to get caught up doing work or busy talking while you eat, and forget to stop when you're no longer hungry!
   
6. You lose motivation - Motivation is an intergral part of sticking to your eating or exercise plan. Surround yourself with family and friends who encourage your decision. This is especially important when you notice results starting to plateau. Try putting post-it notes or inspirational photographs around the house and in the pantry to remind yourself of your goals and how far you've come so far.

Remember, it's easier to break habits, than it is to build them. So get family and friends to keep you motivated, stay focused and strong - the results will pay off.

Do you have questions about health and nutrition? Contact your Herbalife Independent Distributor for additional information and for details about supplemental products that will help you reach your goals.
 

Dione Neal
 
Website:  http://herbal-nutrition.net/Dione1203
Email: stlhealthnut@gmail.com

Breaking Bad Habits

Weight loss, eating a healthier diet, becoming more active, working towards a better body shape. Whatever your goal, there always seems to be a few habits that get in the way, even when we have the best intentions. Success means not only achieving your goal, but also maintaining it. Here are some common dieting habits to be avoid.

1. You think you can lose weight without exercise - To be healthy, lose weight, and keep it off, you need to exercise regularly. Exercise helps you achieve a better body shape by toning the muscles; supports metabolism; helps increase energy levels, fitness, and endurance; plus it's good for the mind! Also have you imagined how you want your body to be as you begin to age?
2. You drink too many calories - Staying clear of the fizzy drinks is great(soda, beer,champagne etc), but don't replace it by drinking more fruit juice. Remember: juice can contain almost the same number of calories as fizzy drinks. Yes, juice has natural sugars, which is better than sucrose or artificial sweeteners, but always read the label, as often sugar is added, and there's no fiber. Where possible, eat your fruit rather than drink it.
3. You think all fats are bad - Beneficial fats are unsaturated fats, particularly omega-3 and omega-6 fatty acids, which are primarily found in oily fish like tuna and salmon, nuts, and seeds. Fat is essential for health; just make sure you limit saturated fats and trans fats.
4. You think changing your diet is temporary - Just because you've reached your target weight, or achieved your goal doesn't mean you can stop your diet. Do celebrate your success, but don't fall back into old habits and end up gaining back the weight you've lost. Make your new diet choices permanent, not temporary, and recognize that a healthy diet isn't just about weight loss; it's about choosing a healthy lifestyle!
5. You find it hard to know when to stop eating - Eating small, regular meals throughout the day is best, but make sure you keep them balanced and don't lose track of how much you've eaten. It's so easy to get caught up doing work or busy talking while you eat, and forget to stop when you're no longer hungry!
6. You lose motivation - Motivation is an intergral part of sticking to your eating or exercise plan. Surround yourself with family and friends who encourage your decision. This is especially important when you notice results starting to plateau. Try putting post-it notes or inspirational photographs around the house and in the pantry to remind yourself of your goals and how far you've come so far.

Remember, it's easier to break habits, than it is to build them. So get family and friends to keep you motivated, stay focused and strong - the results will pay off. A

Do you have questions about health and nutrition?  Let me help your Herbalife Independent Distributor. If you need any additional information and for details about supplemental products that will help you reach your goals, feel free to reach out to me.

Your Herbalife Independent Distributor,

Dione Neal
Stlhealthnut@gmail.com

I Need My Energy Back

Have you ever struggled to get out of bed in the morning, can't function without your morning pot of coffee, or your bottles of soda, mid afternoon slump sees you reaching for sugary snacks and drinks to get you through the day... sound familiar? We are busier than ever, the generation of do it all - juggling work, home life, relationships, family, and social activities... it's no wonder we feel exhausted! A good night's sleep isn't the only factor in feeling refreshed and awake; what we eat also has a huge part to play in powering our bodies. Choosing the right foods can have a significant impact on your energy levels throughout the day, but all too often looking after ourselves comes as a last priority in the daily whirlwind. To boost your energy, swap unhealthy quick fixes like chocolate bars and unhealthy sugary drinks for foods that give a natural boost and can send your energy levels soaring!

10 Energy boosting foods.
 Oats - Oats are high in calcium, potassium and magnesium, as well as energy boosting B vitamins. Magnesium plays a key role in converting the food we eat into energy, and a shortage of magnesium in your diet could leave you lacking in energy. Oats are also low on the Glycemic Index so they give your body a steady release of energy. Try muesli, porridge, or oatcakes for a healthy breakfast or snack.

Nuts - Packed full of protein, vitamins and minerals as well as good fats, nuts are a great snack when you're lacking in energy. Almonds contain energy boosting minerals magnesium and calcium. Walnuts are rich in potassium, zinc and energy boosting iron, while peanuts are a good source of vitamin B6, which aids the body to use and store energy from protein and carbohydrates in food. Whichever you choose, be careful not to overdo it as nuts have a high calorie and fat content - a small handful or two tablespoons is an ideal portion.

 Fruits - Full of vitamin C, antioxidants, and fibre, fruit is the perfect energy boosting snack. Vitamin C is crucial for the production of carnitine, a molecule that helps your body burn fat for energy. Being deficient in Vitamin C will not only leave you feeling lethargic but can also cause your body to store in your muscles the fat it is not burning. Oranges and other citrus fruits are packed with Vitamin C; bananas are also a great choice as they are a rich source of carbohydrate - the body's preferred energy fuel, and full of potassium an element essential for the body's growth and maintenance. There's no such thing as a bad fruit, so eat an assortment for a varied diet and for maximum nutrients.

Vegetables - Iron is an important mineral for energy. Choose broccoli, spinach, asparagus, and sprouts, all high energy foods full of key vitamins and minerals your body requires. Sweet potatoes are also a great choice as they are high in carbohydrates as well as Vitamins A and C.

Whole grains - Swapping white rice, bread, and pasta for their wholegrain counterparts will help stabilize your blood sugar levels. Refined carbohydrates contain very little fiber and are heavily processed, whereas unrefined carbohydrates are rich in fiber which slows the rate at which the sugar from carbohydrates is released, reducing the sudden spike and crash of blood sugar and energy levels. Fiber also expands in your stomach, leaving you feeling fuller for longer. Brown rice and whole-wheat breads are good sources of Pantothenic acid (better known as vitamin B5) which helps the body extract energy-giving nutrients from food.

Fish - Fish is a great source of protein,vitamins, and minerals. Oily fish such as salmon, mackerel, trout, herring, fresh tuna, and sardines are all high in vitamins B6, Niacin (B3) and B12, which are important in converting food into energy. Fish is also rich in magnesium, another key mineral for energy production. Oily fish also contain omega-3 healthy fats, which are good for your heart.

Lean red meat - Red meat sometimes gets bad press but eating lean red meat can help your body top off its protein and iron levels - both of which are vital for energy. Low iron levels can lead to iron deficiency anemia, the main symptoms of which are tiredness, lethargy and general lack of energy. Meat is also one of the main sources of Vitamin B12, which is key in releasing energy from the food we eat. Beans and lentils release energy slowly and are full of fiber, which slows digestion and provides a more steady supply of energy. Kidney beans, lentils, and baked beans are rich in iron, an important mineral for maintaining energy levels. Eggs - One of the few foods to be called a complete protein, eggs contain all 9 essential amino acids - the building blocks of protein in your body. These amino acids are vital for building new muscles and repairing tissue damage. As a rich source of protein, eggs are great for an energy boost, and you'll feel fuller for longer as they provide a slower release of energy. Garlic - Eating lots of garlic might not make you popular on account of its odor, but its health benefits have been known for centuries. This powerful herb can help to reduce fatigue and boost energy levels. It has also been linked to improved heart health and regulating blood sugar levels - and it adds great flavor to dishes! For those times when you need an extra boost, consider using supplemental products from me Dione your local Herbalife Independent Distributor. Natural, safe, and effective, our products are sold exclusively through independent distributors. For More information please reach to me, for a consultation, or to make a purchase. Your Herbalife Independent Distributor,  Dione Neal Website: http://herbal-nutrition.net/Dione1203 Email: Stlhealthnut@gmail.com

Stop These Cravings Please.......

Cravings Cravings Cravings are the biggest obstacle for anyone who is dieting and trying to loose weight. All you hear going through you mind is I want this piece of cake or cupcake or slice of pizza or hamburger and fries or lasagna loaded with cheese, why cant I eat that, oh its not good for my diet. How many people think this on the daily basis? How many of you feel that you fall off the wagon and everything that you worked for that week is now a waste because you have given in to every craving you had. Let me also ask you this when you have these cravings what did you eat prior to the craving? Did you eat a healthy breakfast with a snake and lunch? Are you waiting to the last minute to eat something? Had you planned your meals for the day? You really should ask yourself these questions because behind those answers are the key to why you continue to have these cravings. I know from my own personal perspective I have noticed that the more more carbs I eat like breads, pastas, sugar in my coffee or tea the more intense my cravings are for my favorite foods. If I don't plan my meals out or if I wait to the last minute to eat something my body's insulin level is at the point of no return and i just want to stuff my mouth with the quickest easiest tasty food.


Here are 7 Things that will Help You Cut your Cravings Down!

1.) Add more lean protein to you diet and eat less carbohydrates. If you do choose to eat carbs please limit them to wheat or gluten free breads and pasta.

2.) Drink more water throughout the day instead of sodas, energy drinks and coffee.  You should drink at least 1 oz. of water for every 2 lbs of body weight with additional water if you exceed your ideal weight.

3.) Plan your meals, Plan your meals Plan your meals. This is so important to making sure you beat your cravings. Eat small meals and snacks throughout the day instead of eating three large meals to avoid the temptation to snack on bad foods. You should eat at least six smaller meals or larger snacks of healthy food to keep your insulin level regulated while you are awake.

4.) Avoid working out on an empty stomach by consuming high-protein snacks a half hour before you head to the gym. You should keep a steady supply of unsalted peanuts, walnuts and low-calorie protein bars in your home to avoid cravings after you get back from working out.

5.) Make sure you eat breakfest 1 hour after you wake up in the morning. But consider that if you sleep for six to eight hours and then skip breakfast, your body is essentially running on fumes by the time you get to work. And that sends you desperately seeking sugar, which is usually pretty easy to find.

www.myshakeology.com/stlhealthnut

6.) Cookies made with organic cane juice might sound like something your yoga teacher would eat, but they won't help her fit into her Lycra pants. Junk food by any other name is still junk. Ditto for lots of "health foods" in the granola aisle. "Natural" sweeteners like honey raise blood sugar just like the white stuff

7.) Find a great substitute for your cravings instead of grabbing a cupcake or cookie go for an apple or grapes. I find that grabbing a nice shake or Shakeology helps suppress my appetite.

Insanity OMG Yes It is!

I am literally on day three of Insanity and I have to say it is one of the best at home workout programs I have ever tried and I am known for purchasing everything under the sun. I have tried Jillian Michael's, The Firm, Pilate's, P90x, Turbo Fire, Turbo Jam, Yoga, Biggest Losers, Billy Blanks and the list goes on. Now there is nothing wrong with the workouts that I have mentioned but Insanity takes me back to the days were I ran track-n-field were at the end of the workout your adrenaline is pumping your endorphins are up and you know without a doubt that you just had an amazing workout and a great calorie burn. It takes away the pressure and the feeling of not getting much accomplished when you go to the gym. Insanity is a high intensity interval workout which also features, abs, plyometrics moves, it is an extreme and demanding workout that is not meant for any beginner. The best part is you are suppose to see some extreme results in only 60days and some of the other programs are 90days. With this awesome Insanity program combined with a healthy low carb diet you can not help but have success.  Are you ready to join the Insanity Family? www.stlhealthnut.com

10 Tips to help you Maintain Doing the Holiday Season

Tis the season to gain 10-15bs with all the eating and family and friends, holiday parties and going out to eat...its what happens doing the holiday season. But it really doesn’t have to be that way, there are several things that we can do to void gaining thoughs holiday pounds.

1.)    Avoid the Big Eyes Syndrome: Make sure that you are aware of what you are eating. As a matter of fact try eating before you go to the holiday party. This way you are full and you don’t feel tempted to eat everything in site.

2.)    Write down what you eat: It is holiday party season and you can start picking up random office treats, party snacks and office candy throughout the day. Give yourself a limit of what you are willing to eat or try to say no. Write down what you are eating throughout the day, so if you are gaining weight you know why.

3.)    Stay Active: Don’t stop working out because it’s the season to relax. Make sure that you are doing some type of full body workout 5-6 days a week! If you are going shopping power walk throughout the mall. Could be fun!

4.)    Don’t be a taster: If you are cooking or watching someone else cook, don’t taste everything in site. Popping random food can account for up to 300 calories in a single set. Be mindful of how often and what you are tasting.

5.)     Avoid the all or nothing trap that we fall into...Just because you indulged in a piece of cake pie or fried chicken does not mean you have to completely give up for the day. Just because you overindulged one night does not mean you have to give up the whole weekend. Get up the next day exercise and still eat right.

6.)    Find a partner: You all can hold each other accountable and challenge each other to reach your full potential with eating right and exercising.

7.)    It is the season for alcohol: Avoid the beverages loaded with cream, milk, soda; these beverages are loaded with simple sugars and extra calories. Reach for A skinny margarita or light beer; your best choice will always be a glass of wine or alcohol with no mixer. But the best choice is no alcohol at all…(but who are we kidding?)

8.)    Don’t Skip Meals: Eating anything at the last minute just means you are grabbing for the wrong foods. Your blood sugar can get low making you want to grab anything in site to feel your hunger pains. So eat 5-6 small meals a day.

9.)    Drink Water: This never gets old if you are drinking your 8-10 glasses of water a day you are staying hydrating. Drinking water before each meal tends to help you get full faster.

10.) One simple Treat: Make sure that you do have the treat that you want. It is the holiday season and you don’t want to not be able to enjoy the good foods. Just don’t over indulge and one small portion of your favorite treat will not hurt your diet. But also make sure you keep up with your exercise plan as well.

Enjoy your holiday season with friends and family and remember to keep your beachbody in tact with great exercise and a diet that is suitable to your lifestyle. Exercising should be fun; it should be a party you just have to find out what works best for you. Your diet should be something that you can live with on the daily basis not something that is draining your energy, has you over thinking and just upset with food.  So tis the season to enjoy but not overindulge!

Yours Truly,

Dione Stlhealthnut Neal

For more information on great fitness programs please visit:

 http://www.stlhealthnut.com/ or www.myshakeology.com/stlhealthnut

For questions email me at stlhealthnut@gmail.com

Yes! I’m moving but I am stressed.

OMG you are moving! I am so excited for you and at the same time I offer you my deepest sympathies. Moving is a very thrilling time but it also can be very stressful. The packing, finding boxes, taping, de-cluttering your life and lets not forget that infamous give away piles. But what keeps you going is the excitement of moving into a new home and possibly for some into a new city.

If you are like me, moving can be very stressful and takes you off track from your normal life including your workout routine. Even though you feel as if time will not permit you to workout, like any other thing that’s important to you, you want to make sure you schedule your workout into your life and stick to that schedule.  

Physical activity for anybody helps take control of the stress in your life. According to mayoclinic.com any form of exercise, from aerobics to weightlifting, kickboxing to tennis or racket ball can act as a stress reliever. It doesn’t matter how physically fit you are any form of exercise minimum 3-4 days a week is great for the body. What type of exercises are you doing? Are you thinking to hard when you go to the gym? Are you getting a full body workout in?

My favorite form of exercise is a kickboxing exercise called Turbo Fire. I am married to this workout routine and have found something that relieves my stress, and I can have fun while doing it.  I find it hard to go to the gym and then figure out what workout will work best in a short period of time so that I won’t spend 2-3 hours in the gym. If you have the luxury to be able to afford a personal trainer to do the thinking for you that is awesome and I say go for it. But at home workouts are great as well. You can throw in a DVD, pump of those endorphins, your brains feel good neurotransmitters and get in a great workout without even thinking about it and guess what you have calmed your mind your body and have relieved some of the stresses that go along with moving.

So in the middle of unpacking stop what you are doing throw in a workout DVD to relieve some of the stress. It will energize your body and put you into a better mood which will allow you to get more done with a clear mindset. Happy Moving!!!

For questions about workouts or gyms please email me at

stlhealthnut@gmail.com or visit www.stlhealthnut.com