GHCL Blog Articles

Extra Pounds Won’t Go Away? Try These Weight Loss Tips!

Summer seems like it is always right around the corner, meaning it is always a good time to start getting your body bathing suit ready!

Sure, of course you can do it yourself, but if you go on the right diet plan, exercise plan, or get on track with taking the right supplements, it can help you boost the process.

Here are more tips to abide by so you can the results you want…

Shrink your tummy size by shrinking your PLATE size.

Studies have proven that we will typically consume what is placed in our line of sight, regardless of the size of that portion. Using a smaller plate is a good way to trick your body into accepting smaller portions.

Use a food diary to help you track and manage your intake of calories.

Keeping a journal can allow you to see where you are accidentally failing in your diet. A diary is the best way to know exactly how many calories you are eating per day.

Up your protein intake.

There are a couple of different reasons why eating a high-protein diet is good for weight loss. First, it doesn’t increase weight as much as carbs; secondly, it is important for muscle building. Having a larger muscle mass causes you to burn fat faster.

Avoid skipping meals to lose weight.

You may think this will help you drop weight but it can actually make you heavier. Even if you aren’t ravenous, try to eat three-five healthy meals each day.

Physical Activity

Accompanying any meal with some form of physical activity is a perfect way to lose fat.

If you have time, planning meals around any type of physical activity is a good method of losing weight… even a picnic! Plan your picnic in a park and WALK to the location.

Keeping records as you progress is an important part of a good weight-loss routine.

Track your weight every day to be reminded of how much you need to lose to reach your goal. With a clear picture of your progress, you will be more dedicated to reaching your goals.

Be conscious of unhealthy eating habits while at work.

Most jobs require lots of time promoting a sedentary attitude. You will make valuable contacts if you meet the recipient of a document you are sending, instead of sending an assistant. Deliver the envelope in person and that customer will remember you and appreciate the personal touch. It will give you more energy and help you maintain a healthy weight.

Ask friends or family members how they are keeping fit and healthy.

Talk to people who resemble how you would like your body to look. Ask them what they do through the day. You may be able to get good information that will help you achieve your own weight loss goals.

If you’re dieting, replace all beverages with plain water.

Juices, sodas, coffee and teas have a high calorie content. Water has zero net calories and is basically free. It also helps you to feel refreshed and full.

Plan to win by planning to plan your meals ahead of time.
(Say THAT 5 times fast! lol)

Plan your day; set aside time to have 5-6 small meals every day, and pack up your food to bring with you.

You should always have a good attitude and be happy about meeting small goals.

As long as you follow the advice from this article you will be on your way to losing weight and feeling great about yourself. Then, all you need to do is keep the weight off by continuing after the fat is gone.

Also, join countless others who have lost upwards of 12-15 lbs. in 3-4 weeks, all with a simple 4-step system.
Try it for 10 days… Take the 10-Day Challenge!

Take Those Overripe Bananas and Make Banana Fruit Leather!

By GHCL

Got some overripe bananas on your hands? Make a sweet, healthy treat that’s not only for the kids, but you too!

Now, I’m sure you can make banana fruit leather using parchment paper or a silicon mat on a baking sheet in the oven set to the lowest temperature, but I’ve not yet personally tried it so I can’t honestly attest to it.

However I have made it using a dehydrator, so that’s what I’m going to share with you today…

How to Make Banana Fruit Leather

What you’ll need:

– 1 bunch of at least 4 bananas (the more ripened, the better)
– blender, food processor, or potato masher
– dehydrator

Peel and puree, blend, or mash the bananas until smooth. As you’ll see below, I used a VERY basic blender – the Ninja Drink Maker.

Once well-blended, pour the banana puree onto a dehydrator sheet. Spread with a rubber spatula, trying not to spread it too thin (harder to peel off and may turn out crispy) or too thick (takes longer to dry).

Dehydrate at 110 degrees IF you want to preserve most of the nutrients – this means you’ll need a dehydrator with temperature control.

Many models such as the Ronco, do not have one. I use the Nesco Snackmaster that does.

It may take anywhere from 8-12 hours depending on a number of factors such as climate, the temperature in your home, etc., so keep checking it every several hours.

You can see my finger indent in this batch from testing it before it was fully done… never mind the little torn off area on the side there. LOL

And here is what the finished product looks like once it’s done and you’ve peeled it off of the sheet.

You can now cut or tear this up into pieces or “squares” and roll them up. Keep stored in an airtight container. As long as it’s totally dry, it will keep for a while… I can’t tell you how long though because it always gets eaten up QUICKLY in my house!

You can also make other variations such as strawberry banana fruit leather, blueberry banana fruit leather and more… be creative!

I love to spread almond butter on it… YUM! But it’s good all by itself too.

I’ve been making fruit leather for years since my days as a raw fooder, and it was such a pleasure sharing this recipe with you today!

Try it and let me know what you think!

STOP! Before You Throw Away Those Brown Spotted Bananas…

By GHCL

It happens to us all.

You buy bananas with every good intention, only for them to end up not getting eaten fast enough, if at all.

Then as nature begins to take its course; the bananas go from bright yellow-green, to dull yellow with those signature brown spots.

brown spotted bananas

Not only that, but as the starch begins breaking down more and more, the bananas start getting softer and mushier and, eventually, begin the process of decomposition. Yuck, who wants to eat those, right?

But before that phase kicks in, while they’re just spotted, salvage them with the following suggestions.

What to Do With Brown Spotted Bananas

1. Bake with them

Use overripe, brown spotted bananas for banana bread, banana pudding and other desserts.

If you have a dessert in mind but perhaps you want to wait a few days (until the weekend, for example) peel them, put them into a plastic storage bag, and refrigerate them until you’re ready to bake up your goodies!

But if you don’t intend to bake with them anytime soon…

2. Freeze them

Overripe bananas freeze well and can be used in shakes, smoothies, and banana ice cream!

Simply peel them and put them into a freezer bag and into the freezer for later use. They store well in the freezer for up to about 3-4 months.

You can also put the peeled bananas on a shallow pan slightly spaced apart, freeze a little bit and then place into bags. This helps keep them from sticking together inside the bag.

3. Dehydrate them

If you own a food dehydrator, turn those brown spotted bananas into sweet, chewy, banana fruit leather or banana chips. These are a healthy, delicious way to curb your sweet tooth!

Overripe Banana Benefits

Aside from the ability to use overripe bananas in the aforementioned ways, another benefit is that they’re easier to digest, however; if you’re diabetic, watch your glucose levels.

It has also been suggested that bananas with brown spots (prior to the stage that the entire banana turns brown) can potentially act as an anti-cancer agent!

“Tumor Necrosis Factor(TNF-α) is a cytokine, substances secreted by certain cells of the immune system that have an effect on other cells. This is indeed helpful in fighting abnormal turmor cells in body. Research done on ripening bananas has proved that the levels of TNF-α induction increased markedly with dark spots on skin before the entire banana peel turned brown” Read more about the effect brown spotted bananas have on cells…

So the next time you find yourself with brown spotted bananas, remember these tips and don’t throw them away!

Can Protein Shakes Make You Sick And If So, Why Does It Happen?

By GHCL

If protein or meal replacement shakes have ever made you feel sick, nauseated, or given you a headache, I’m going to share some possible reasons that could be happening, as well as possible solutions so you’ll be able to enjoy shakes again.

Now, I’d never heard of anyone getting sick from drinking protein shakes until I received a very unnerving phone call from a friend one day about her favorite shake.

I’d like to share what she told me, if you don’t mind. I PROMISE it’ll be brief.

Apparently both she and her daughter began having “mysterious” stomach aches that, at times, had them bowled over in pain. And you can probably guess what the culprit was.

Making The Most Of Your Exercise Routine

By GHCL

You do not have to spend a lot of time at the gym in order to get fit. This article will cover a few ways that will help you get fit at home or at the gym.

Avoid snack machines and sweet treats by bringing your own healthy snacks, like fruit, to work. During your lunch break at work, instead of sitting on your butt, eat a couple pieces of fruit and go for a quick walk. When you make good choices, you will be more healthy.

Looking to get more out of your workout time? It has been a proven fact that stretching can build up strength by twenty percent. Take the time to stretch your muscles out for about thirty seconds in between exercise sets. Stretching for a brief period is all you need to do to get the most out of your workout.

If you are unable to workout at a gym, do not fret! All that is required is some workout shoes! You can go jogging at the park, run up and down stairs at a college stadium or use a neighborhood bench to do push-ups. Resistance bands are a great accessory for strength training.

Jogging is a great way to build up stamina as you exercise. You must start slow and then gradually build up when jogging every week. Try maintaining a heart rate about 75% of your usual max, which is generally between 120 and 150 bpm, which is dependent upon your age.

Do not try to work out when you are ill. Let your body heal back up at a normal pace when you become sick. The body is unable to create muscle and increase endurance throughout this period. As a result, you should not work out when you are ill. To speed your recovery, eat properly and get sufficient sleep at night.

An apple a day really can keep the doctor away. A diet that includes a lot of fresh produce is better for long term health.

Lightly exercise muscle groups you worked out the previous day. Try one or two of the same exercises you normally do but with only a fraction of the weight. This helps to send more blood, along with nutrients, to the muscles which promotes healing.

When starting a fitness program, it is easy to get carried away and want to do too much. If you have been sedentary for a while, you need to go slow and build your stamina. Your muscles and body are not used to this exertion, so work your way into it and you will avoid getting hurt.

When you are trying to sculpt your body, keep in mind that spot-toning specific areas may not provide noticeable results if you are overweight. Spot training will be much more effective and show results once you have trimmed down the excess weight and fat percentage.

Although the steps to getting healthy and fit can be tough, there are things you can do that will help you enjoy it along the way. Use the advice offered here to build a fitness regimen that works. Think about getting fit as something that will require effort each day. Do a little more each time and increase the number of times you workout to help reach your goals.

Bye for now!

Your Wellness Coach

P.S. Always feelin’ tired, run down & low on energy?

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