Posts Tagged ‘fast metabolism diet healthy lifestyle’

5 Christmas Gift Ideas For Fitness Lovers

After celebrating Thanksgiving Day, the Christmas season officially starts. It is time to start drafting your Christmas list and racking your brain as to what gift best fits the special people on your list. And since FMDC is an advocate for healthy lifestyle, we are all for giving something that’s not only memorable but also ideal health-wise . Below are Christmas gifts items we can give to our friends and relatives who are fitness enthusiasts.

5 Christmas Gift Ideas For Fitness Lovers

water-bottle

1. Water Bottle that Tracks Your Hydration

We all know how proper hydration is important to our body. Water helps nourish your body and restore your health. If you find yourself having a hard time meeting your water requirement, this durable water bottle is perfect for you! This bottle is BPA-free and has 24-ounce water capacity. It has a built-in water intake meter that lets you track your water consumption every day.

dumbbell

2. Adjustable Dumbbell System

One of the problems, if we chose to exercise at home, is the amount of house area gym equipment occupy, especially those set of dumbbells, as we do strength training on Phase 2. Higher weight means longer dumbbells and more space. But fret not, we’ve got the perfect solution for you. This adjustable dumbbell system has a selector pin that lets you change its weight in 3-pound increments. It’s more compact and balanced than traditional dumbbells and it’s padded handle provide wrist protection.

3. Smoothie Bottle Blender Maker

sports-blender

Having too many accessories just to make your smoothie and then the hassle of  transferring it to your sports bottle? Cheer up, this all-in-one solution water will let you blend your favorite smoothie right, and straight into your sports bottle!

4. Garmin Vivofit Fitness Band

band

This beautiful creation of an innovative mind will encourage you to maintain an active lifestyle throughout the day. This fitness band will blink a red bar when you’re inactive for a period of time. A great way to encourage you to keep moving!

5. Fast Drying, All Weather Sockssocks

 

These lightweight, breathable socks will keep your feet warm in the coldest winter, not only that, it will also cool your feet during summer and will never slip or budge. The manufacturers of these socks came from Vermont.  They carefully designed and manufactured these socks under extreme weather conditions to test its durability.

5 Tips To Make Your Exercising Fun and Enjoyable

In the last blog post, we’ve discussed these 3 myths that held us back from exercising. We’ve witnessed first-hand how it delimit us from formulating an effective workout regimen.

exercising tips

Now that we’ve finally debunked these myths, we’re now going to tackle about the fun ways to actually enjoy and look forward to exercising. What are we waiting for? Let’s head on!

1. Make it a Habit

Sure, exercising is a difficult task. Even more so, if you need to stick with it for a couple of days every week. But, guess what? It’s only difficult if you think about it as a undesirable activity. So instead of thinking how exercise is exhausting your body, stop thinking about it and: JUST. DO. IT.

After a few weeks of working out, you’ll find yourself yearning to exercise without realizing it. Your body will gradually adapt to this new routine until it develops into a habit.

2. Find an Accountable Exercise Buddy

Exercising becomes easier if you have someone else checking up and exercising with you. After all, you wouldn’t want to break your promise and miss your appointment when your friend is waiting for you to show up on her doorstep, right? So, get up and start moving!

Having an accountable partner or support group will inspire you to keep moving forward to reach your goal. They will be there to lift you up when you’re feeling down and to remind you why living a healthy lifestyle is worth all the sacrifice you’ve made. Don’t give up! You’ve already come this far!

3. Turn the Exercise into an Exciting Game

Playing a game is never boring or exhausting for most of us, so why don’t you treat exercise like one? In fact, the term “exergaming” was invented for this unique but exciting activity.

One example of a fun exergaming is called Just Dance Video Game. It lets you hit a certain goal just by moving your body.You’re not only going to break some sweat and lose fats in the process, but you’ll have fun, that’s for sure.

4. Plug in your Earphones

There’s nothing more enjoyable than to listen to music when exercising. So start creating your perfect playlist as you start your morning workout. Or if you’re not fond of music, you can opt to listen to an audiobook and time flies by before you realize it.

Now that you’re finished reading this blog post, you’re in for our mini-game! This game is incredibly easy. You noticed how we’re still lacking one tip? Where’s the fifth tip, you say? That’s where you come in! Complete this blog post by posting your tip below. We can’t wait to hear from you.

When Should You Go Wheat-Free or Gluten-Free?

We are well aware that wheat is not allowed in the FMD program. It is highly discouraged to consume it and its other variants. This is due to the fact that wheat is nearly indestructible in our body. As a result, our body will have a hard time digesting it, making it hard to function in healing our metabolism.

Eating wheat can cause bloating, irritated intestinal tract, fatigue, and inflammation. These nasty side effects can leave you feeling irritated and ill. Aside from that, eating wheat can be destructive to those who are gluten-intolerant.

When Should You Go Wheat-Free or Gluten-Free

But did you know that wheat-free doesn’t mean that it’s also gluten-free? Some of the approved grain and starchy products in the fast metabolism diet may contain a little amount of gluten, but it has no overall effects on your weight loss process.

But for those people who have celiac disease, consuming just a little amount of gluten can be menace to their health. In fact, you can conclude that fast metabolism diet is wheat-free, but not totally gluten-free.

The Difference between Wheat-free vs. Gluten-free

If you have a wheat allergy, you are most likely to experience swelling of throats. itchy skin, nasal congestion, difficulty breathing, cramps, etc. This type of allergy can develop during infancy. Most people outgrow this allergy from ages 3-5, but for some, this can be a lifelong disorder.

wheat allergy

If you have an allergy, then it is imperative to never consume all kinds of wheat products as much as possible. And since most processed foods have wheat and gluten in it, you can conclude that you’ve almost eliminated the main source of gluten.

But, take note, the keyword here is almost. Almost, but not entirely. It’s because wheat is not the only food where we can source gluten.

Gluten is also present in barley, rye, spelt, and more. Gluten intolerance is the inability of our body to digest gluten and damage our small intestine. Celiac Disease is the highest form of gluten sensitivity. People with Celiac Disease cannot consume a gluten at all.

gluten free

For the moment gluten entered into your system, your body treat it as an invader that cause an immune assault and damage your small intestine. And since your small intestine is where it absorbs most nutrients that enter our body, it will have a hard time absorbing it if our small intestine is damaged. This can lead to malnutrition and inevitably, death.

When Should I Go Wheat-Free, Gluten-Free?

Going Wheat-free, or gluten-free is incredibly easy in the fast metabolism diet. After all, we already eliminated wheat in the diet. But as you may know, food manufacturers are sneaky. They try to hide it in disguised ingredients making us unaware about it. Try to look out for possible variants of wheat:

  • semolina
  • triticale
  • seitan
  • bread flour
  • farina
  • couscous
  • bulgur
  • malt
  • malt extract
  • matzo
  • graham flour

If you have celiac disease, we recommend you omit eating gluten at all. Omit rye, Spelt, and barley to your diet. You can replace them with gluten-free grain options you can find in the diet such as:

There is an enormous benefit we can get out of a wheat-free and gluten-free diet. It is extremely iterated in the program that applying this kind of eating habit will make a positive impact in our health through boosting our metabolism first.

5 Bad Habits that Trigger Headaches: What You Should Do About It

Terrible headaches can strike anytime of the day especially when we have to do some stressful tasks. While we rely on medication to help relieve the pain temporarily, they can be a huge pain that hinders our productivity, especially if they’re chronic and severe.

5 BAD HABITS THAT TRIGGERS YOUR HEADACHES

How do we stop dealing with these recurring headaches? The answer to that is by ending the habits we have that triggers our headache.

Here are the top 5 bad habits you should drop in order to keep headaches from coming back.

1. Drinking Too Much Coffee

You probably already know how caffeine destroys our metabolism. Not only that, but we get to deal with its dreadful effects too. Most of us had to deal with painful headaches and low energy as we’re having our caffeine withdrawal. Too much caffeine can get you addicted to it and when you’ve missed drinking for even just a day, your head will be pulsating like crazy!

Solution: Fortunately, you don’t have to deal with a caffeine-induced headache anymore. The Fast Metabolism Diet program already remedied this problem for you. It was one of the golden rules of the program to eliminate drinking coffee, as much as possible.

But in case you are in need of a drink, opt for herbal tea, water, or other healthier alternatives.

2. You’re Stressing Yourself Too Much

Whether you’re dealing with hectic schedules, business appointments, personal problems, etc, stress can put a damp to your health.The fact is, any kind of stress can disrupt your metabolism and ruin all the efforts you’ve exerted to lose weight. This is just tragic!

Solution: If you’re starting to get stressed out, take a deep breath and calm yourself. Relax by doing light activities like reading a book, listening to music, yoga, walking, meditating, etc. You can also apply these fast metabolism diet stress-handling tips.

3. Skipping Meals

Skipping meals is a huge violation in the fast metabolism diet. Not only does it make you feel like you’re always hungry, it also causes your blood sugar to go down. And the nastiest effect you have to endure is, of course that painful throb you feel in your skull known as headache!

Solution: Diligently make an effort to eat meals on time.In fact, you need to eat every 2-3 hours. If you feel like you’re eating too much, check out this checklist first before making the necessary adjustments on your meals and snack.

4. Poor Posture

Good and proper posture is necessary in order for your body to function properly. If you have a good posture, the stress in your muscles and joints are distributed evenly, making it work efficiently as intended. But if you have a bad posture, it adds tension to your neck and shoulder. This uneven tension contributes to your headaches.

Solution: Maintain good posture. Sit straight with your shoulders back. Bend your knees at a right angle and keep your feet flat on the floor.

5. Dehydration

When you don’t get enough water intake, your brain tissue loses water causing your brain to shrink and pull away from your skull. Aside from that, your body cannot transport all the nutrients it needs. This will cause your blood volume to drop hence lowering the flow of blood and oxygen to your brain. Your brain may feel suffocated from the lack of oxygen triggering the pain receptors that causes headache.

Solution: Drink plenty of water (half of your weight in an ounce). If you prefer flavored drinks due to the dull taste of water, opt to put lemon or lime to your drink to have some water variation. Also, avoid drinking alcohol because it can also cause dehydration.

5 Bad Habits that Triggers Your Headaches (And What You Should Do About it)

Meds may be able to alleviate the pain we’re experiencing from a headache quickly, but the effect is temporary. With healthy diet, proper care, and exercise, we will be able to achieve a long-term solution to stopping headaches. Besides prevention is always better than cure.

5 Tricks to Outwit Supermarkets in Buying Foods

Shopping in supermarkets and local food stores proves to be a challenge to some of our fast metabolism dieters. This is where our temptation to give in to our cravings are at its peak. Wherever we look, those unhealthy foods seems to follow us, enticing us to pick and buy them instead of focusing on buying healthy foods.

Tricks to Outwit Supermarkets in Buying Foods and Losing Weight

Aside from that, we’re having a hard time picking up the right foods because these manipulative manufacturers are putting some hidden  ingredients under the guise of “healthy” food packaging labels.

How do we ensure that we’re actually buying the healthy foods we need? Here are our top 5 tricks to outwit supermarkets and have an enjoyable and healthy shopping.

1. Shop with Your Stomach Full 

The best way to beat supermarkets in tempting you to buy unhealthy foods is to shop when you’re full. If you’re not hungry, you are less likely to reach out for junk foods, chips, and soda.

If you’re hungry, your blood sugar levels and hormonal levels are out of control, resulting in cravings for sugar, fat, salt, and grains. This will lead you into making poor decisions and giving in to your cravings.

2.  Have a Grocery List before Shopping 

grocery list

Listing down all the foods you need to buy will help keep you focus on buying the foods you need. This will also lessen your time wandering around the store and picking those unhealthy foods mindlessly.

3. Look Above and Below Eye Level when Shopping Products and Ingredients 

Take time to familiarize the supermarket’s layout because you go shopping. You will then notice they stack most of the processed and junk foods at your eye level.

shopping

Supermarkets are so sneaky that they placed the unhealthy foods where it meets your eye to entice you in grabbing them first. While those healthy and whole foods brands are located either above or below the eye level. Be sure to check those foods and ingredients located on the top or the bottom shelf to find the healthy ones.

4. Stick to Your Budget 

When going shopping, it is recommend that you only bring enough money according to your budget list. This will help you in focusing more on buying the ingredients you need and getting rid of those unhealthy foods. It will help you be accountable and be responsible for shopping.

5. Read Labels and Ingredients 

Just because the supermarket and manufacturers labeled a particular food as “all-natural” doesn’t mean it’s already healthy. Food Manufacturers loves to deceive us by hiding those unhealthy and harmful ingredients and display it as “healthy” ones.

nutrition facts

Learn how to differentiate these confusing food packaging labels as well as determining the truth behind expiration dates to be fully informative of the foods we’re buying.

Being aware and giving conscious efforts upon shopping, we will be able to outwit supermarkets with these tricks. Be a smart and healthy conscious shopper!

5 Tips to Exercise Portion Control To The Foods You’re Eating

The habit of moderation is proven to be the ultimate way to losing weight and to maintaining a healthy lifestyle. With this principle, we don’t have to ditch the food we love for the sake of ‘dieting’. A balanced, healthy diet still means you have the ability to stay physically fit without totally giving up your favorite food. That’s why in the fast metabolism diet, we’re practicing portion control to food consumption.

But for some of our fast metabolism dieters, portion control is easier said than done. Oftentimes, we tend to overeat when we’re emotionally stressed. Or if not, overeat healthy food, thinking it won’t have a negative impact to our diet.

5 Tips to Exercise Portion Control To The Foods You’re Eating

How can we effectively practice portion control? Here are our top 5 tips to help you exercise portion control and avoid overeating.

1. Drink a Glass Of Water Before You Eat

We recommend drinking at least a glass of water before you eat your meal. Drinking water will help you feel fuller and minimize the chances of overeating. Did you also know that the symptoms of dehydration make you feel hungry?

5 Stunning Health Benefits of Drinking Water

Oftentimes we confused our thirst with hunger. If you’re feeling hungry, drink a glass of water first and wait for 10 minutes. If you’re still feeling hungry, you can then eat food. But if not, then congratulations! You just eliminated your hunger problems without giving in to your cravings!

2. Wear Fitting Clothes

portion-control-3

Wearing fitting clothes will help you be aware of your own body. The purpose of this is to keep your body checked when you’re eating. If you felt your clothes go tighter, this will prompt you to slow down in eating. If your clothes are also too loose, chances are, you’re going to keep coming back for seconds. This can lead to eating more portions than necessary.

That’s why we recommend you to wear fitting clothes that match your body– not too tight and not too loose. The clothing method will help you monitor and keeps you eat the right portions needed for your body.

3. Use Smaller (and red) plates when serving your foods

switch to smaller plates

Whenever there are different kinds of dishes served on the table, our natural instinct is to have a bite of every dish, That’s why if you have a big plate on the table, chances are, you’re going to get  huge chunks of the food which basically ruins your portion control in the process.

red plates

Switching large plates to smaller ones, on the other hand, will send signals to your brain that you’ve already taken large portions of food and you’ll stop adding more. Plates colored in red also symbolizes the STOP sign. So you’re most likely to consume less because it signals you to slow down or halt eating.

4. Veggie Fillers

In this diet, we’ve been vocal in supporting veggie consumption (as long as veggie  is allowed in your current phase). So if you want to fill your plate without worrying about overeating, you can fill it up with veggies instead. Veggies contain nutrients and fiber that will help you feel fuller and satisfied.

5. Drink Water and Smoothies on a Tall, Thin Glass

tall glasses

Drinking from tall, thin glasses will trick your mind into thinking that you’re consuming more. But in reality, you’re actually consuming less. Whereas the big, short glasses held more portions than the smaller ones.

We hope these tips will help you in exercising your portion control easier. With conscious effort, you’ll master the art of moderation in no time and you’ll be able to finally enjoy eating the food you love while maintaining a healthy lifestyle.

Black Olive Tapenade – Phase 3 Condiments

black olive tapenade phase 3

If you’re bored using the same condiments to your snacks and sandwiches, then it’s time to try this Black Olive Tapenade. This condiment originated from France that consists of healthy ingredients like herbs and olive oil. Black Olive Tapenade is used as an appetizer, often spread on bread. You can use sprouted grain bread for your Phase 1 (omit the olive oil) and phase 3 breakfast/snack together with sprouted grain bread.

Ingredients:

  • 5 or 6 tbsp black olives, sliced
  • 2 sage leaves
  • 1 tsp rosemary
  • 1 tsp thyme
  • 1 ½ tbsp extra virgin olive oil

Instructions On Making Black Olive Tapenade:

  1. Put all the ingredients in a mixer and blend until smooth.
  2. Serve with sprouted grain bread or use for cooking.

 

Baked Zucchini Sticks – Phase 3

Finger foods are extremely popular during the Summer season. It has become one of the favorite on-the-go snacks to some of us because they are easy to prepare. Today, we’re creating a healthier version of finger foods through these Crispy Baked Zucchini Sticks.

Baked Zucchini Sticks Phase 3

This fun and creative way of representing Zucchini with delicious safflower mayonnaise will surely satisfy your cravings!

Serving Size: 4 sticks

Baked Zucchini Sticks Ingredients:

Directions:

  1. Preheat oven to 400 degrees F.
  2. Spray baking sheet with cooking spray and set aside. Combine bread crumbs and cashew cheese in a shallow dish. Combine egg white and almond milk in another dish and beat with a fork until well blended.
  3. Dip each zucchini stick first into the crumb mixture, then into the egg white mixture, allowing excess to drip back into the dish. Roll again in the crumb mixture to coat.
  4. Place zucchini sticks on prepared baking sheet; spray with cooking spray.
  5. Bake 15 to 18 minutes or until golden brown. Serve with safflower mayo and enjoy!

4 Ways How Pokemon Go Can Improve Your Health and Wellbeing

Last time, we shared about the positive health and fitness reviews of Pokemon GO towards its users just a couple of weeks after it was first released. More and more people are now inclined to walking and exercising with this app compared to the World Health Organization (WHO) campaign in the last 60 years.  It’s no doubt that the Pokemon Go craze has now become our new work out buddy!

Pokemon Go Improve Health and Wellbeing

But did you know that walking is not the only health benefits you can get from this game app? Here are 4 ways on how Pokemon Go can improve your health and well being.

1. Brisk Walk around Terrains and Slopes 

Walking is the foundation how Pokemon Go works. You need to get out of your house, walk around the neighborhood or any place to look for pokemons, catch them or hatch an egg. You are required as a gamer to go to Pokestops and Pokegyms to battle with other players and win.

But to make your walking session all the more challenging and adventurous, opt for a brisk walk. Brisk walking can help your abdomen, hips, and legs to work hard to maintain your balance against gravity.  If you opt to train on steep slopes, you’ll be pushing more effort on your legs, joints, and muscles to work harder, losing more fat in the process!

2.  It Can Improve your Mental Health

Walking while playing Pokemon Go not only improves your physical aspect but your mental health as well. People with depression forces them to get out of the bed and chill using the app. It gave them a sense of purpose and lifted their moods. It can also help you clear your mind, meditate on the important things happening in your life and connect with nature again.

3. You Get Fresh Air and Sunlight 

Gone are the moments where you dreaded waking up early to exercise. Now, most people anticipated waking up in the morning and going outside to fulfill their quest to catch all those Pokemon! Not only that, you get the natural Vitamin D from the sun’s light rays that help absorb calcium and promote bone growth.  Breathing the fresh air and enjoying the morning breeze will help boost your mood and respiratory health.

4. You Get to Improve Your Social Skills 

Once we’ve heard the term video game, we associate it with shut in video gamers. Those people who’re in front of their computers all time doing nothing but play. But now, the video game industry’s image is now turning into a positive one because of this app. Pokemon promotes your social and interpersonal skills by interacting with different Pokemon trainers as you go on Pokegyms. It also helps promote building long-lasting friendships.

If you haven’t already, you can download Pokemon Go on App Store. Bye for now, gonna catch Pokemon myself.

Here’s A Checklist to Own a ‘Healthy Kitchen’

Our kitchen also known as our food laboratory is where we craft our foods for good health and well-being. But did you know that sometimes our kitchen can also become our greatest foe and hindrance in losing weight? Especially, when it contains those sinful junk foods, it’s difficult to turn away from these temptations when you’re storing them in your kitchen anyway.

Checklist to Own a Healthy Kitchen

How do we design our kitchen for it to become clean and free from unnecessary and unhealthy stuff? Here are the top 7 checklist you should inspect to have a clean and healthy kitchen.

1. Put Fruits and Veggies on the Middle Shelf of the Fridge

The moment we open our fridge, the first thing that captures our attention is the middle shelf. This is where we store most of our food so it’s important that we stock it with healthy ones. It will signal your brain to opt for the healthy food rather than grabbing unhealthy ones like junk food at other shelves.

2. Keep a fruit bowl instead of a candy dish.

Our dieters should find this tip easy to apply. After all, dried fruits, fruit candies, and fruit juice are not already allowed in the diet . But in case you’re still eating some fruit candies, make a habit of stacking a bowl that contains whole fruits instead. The fibers and nutrients you get from natural fruits make you feel fuller and satisfied, reducing the risk of binge-eating.

3. Keep your counters bare to avoid mindless snacking

Just like tip#1, we recommend keeping your kitchen counters bare so you can avoid grabbing some chips and other unhealthy food. Or if not, you can fill it with your kitchen utensils to minimize the urge of mindless snacking.

But if you cannot resist yourself filling it with food, opt to stuff it with healthy food and snacks like almonds, nuts. This will keep the tendency to binge-eat at bay.

4. Use Smaller Plates

As we’ve recommended over and over again, take the time to use smaller plates. Using smaller plates (e.g. 10-inch plate) will help you reduce your food portion by 22% than eating on a large, 12-inch plate alone.

The great news is that you can still use smaller plates! The smaller your plate is the bigger chances of reducing your food portions (based on your weight loss goal).

5. Serve Unhealthy Snacks In a Small Bowl

No matter how much we follow the diet religiously, there will always be a time for special events. And it’s certainly okay to celebrate these occasions! Aside from the healthy tips we gave on dealing with these occasions, we recommend you to use smaller plates and bowls when you grab those unhealthy foods.

This will ensure you that you’re enjoying eating those sweets and pastries without worrying about ruining your diet.

6. Turn off the TV While Eating

When you’re eating while watching TV, you will most likely have a divided attention and you won’t be able to monitor your food portion. This distracted eating will then lead to overeating. Turning off your TV, on the other hand, will let you enjoy and focus more on relishing and eating those healthy and delectable foods.

Our brain usually takes 20 minutes before it sends a signal that you’re full. So if you’re focusing on eating slowly, chances are, you’ll be feeling full without going overboard to the foods you’re eating.

7. Carefully Pick Your Colors in Painting Your Kitchen

Just like how colors affect our mood and perceptions in life, colors also associate with the foods we’re eating. If possible, stay away from colors that stimulate hunger. Colors like red (as often seen on fast foods) and orange stimulate appetite and expressed the need to serve foods fast.

Painting your kitchen with colors Green and White, on the other hand, are associated with cleanliness and health. So you are more inclined to eat healthy foods and promote clean eating.

healthy kitchen checklist

No matter how strong your will to change your lifestyle is, you will always find yourself struggling if your environment is full of temptations. Having a healthy and clean kitchen, on the other hand, will motivate us to continue preparing healthy foods not only for us but also for our family as well.

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