Do You Struggle With Tracking Your Calories?

If you have started a healthy regime, whether to lose weight or gain weight, you need to know what you are eating and the calories and micronutrients and macro nutrients that they are laden with. There are not many calorie counters out there that can track your calories, your fitness activity levels, your water intake and provide you with a journal and a community of people willing to support you. 

My Fitness Pal Calorie Counter

This one tool has helped many of my clients including myself understand how to control their daily food intake as well as putting in an adequate exercise regime.

You can put in your weightloss or weight gain goals, your height and your current weight and how much you wish to lose each week, the app will then calculate how much calories you need to eat and burn each week to help you achieve your goals.  Recording food is easy to do, you can barcode scan items, or you can find items on the huge database that is included.  

When I first started of using the tool, I just basically entered everything I ate.  Which really shocked me at how much calories I was eating, or not on some days, and also the high level of fat in the food I was putting into my body, as well as the lack of major micronutrients that the body needs in order to improve your health, lose weight effectively and to help with health conditions in general.   

Now for getting the most out of this tool, I input my food for the start of the day, and then review the amount of calories, and micronutrients in the food I have entered.  If I have too much fat in my diet for that day, then I look at what foods contain fat, and remove them, I can then add something else like a vegetable or fruit instead.  By going through this process of adding and removing certain foods on a day to day basis, I know it is a bit picky and time consuming, but it has helped considerably with knowing the true value of foods and nutrients you are getting from them in the first place. 

Work with a nutritionist to get the most out of using myfitness pal as you will get better results, use this as a food diary and pass to your nutritionist weekly, for them to adjust and advise and comment on what changes you could make in order to help you reach your goal quicker. 

Click Here to Learn More About My Fitness Pal Calorie Counter          




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Great Toasted Wheat and Avacado Snack Via My Twitter Friend @Fitspoblonde

So today I found this great recipe on Twitter from a fellow Fitness Pro @fitspoblonde

Toast a piece of wheat bread, cut up avocado, thin slices of tomatoes and cucumber. Use the avocado and spread on the bread..

and layer the cucumber and tomatoes on top! :)

I'm assured it was yummy too. 

Avacados as we know are good MUFA's and will help to break down viscal fat (which is belly fat to me an you :))

Tomatoes are also great as they contain licopene which is good for men and prostate. 

So, I for one am going to try out this great recipe as soon as I go down the store to pick a ripe avocado :)

Thanks @fitspoblonde for this... 

Please follow us @ldnfitgirlsclub and @fitspoblonde on twitter for more nutritious advice and information on workouts and health.

If you try this out why not let me us know how you found the recipe either on twitter or leaving a comment below this post. 

Join us online on Facebook https://www.facebook.com/groups/ldnfitgirlsclub/

To your dieting success! 

Colette Morris SAC Dipl. (Diet &Nutrition)
LFGC Founder
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How To Avoid The Dreaded Afternoon Energy Dip

SO many of us fall into the trap of eating unhealthy snacks when we feel that dreaded afternoon energy dip. This is a great video showing some health tips and advice on how to avoid this.


PS join us now at http://www.ichange.com/user/ColetteM for your online weight coaching with COlette Morris


To your dieting success!

Colette Morris SAC Dipl. (Diet &Nutrition)
LFGC Founder

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Get a 10% discount using this coupon code LFGC1 on Herbalife Products at our Online Herbalife Shop -



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Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com

or simply click on the tab here to join our program.

5 Bad Eating Habits You Should Try To Break

Bad eating habits lead to unhealthy behavior. 

Five of the most common bad eating habits are skipping meals, eating while distracted, eating comfort food, not using portion control & eating too fast. 

Skipping breakfast can lead to later becoming overly hungry & then over eating. 

Eating too fast can also cause you to eat more than you should. 

Herbalife nutrition expert Susan Bowerman says that keeping your bad eating habits in mind could help you break them.

PS join us now at http://www.ichange.com/user/ColetteM for your online weight coaching with COlette Morris


To your dieting success!

Colette Morris SAC Dipl. (Diet &Nutrition)
LFGC Founder

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Get a 10% discount using this coupon code LFGC1 on Herbalife Products at our Online Herbalife Shop -



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Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com

or simply click on the tab here to join our program.

Here To Help!

PS join us now at http://www.ichange.com/user/ColetteM for your online weight coaching with COlette Morr



To your dieting success!

Colette Morris SAC Dipl. (Diet &Nutrition)
LFGC Founder

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Get a 10% discount using this coupon code LFGC1 on Herbalife Products at our Online Herbalife Shop -



+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com

or simply click on the tab here to join our program.

Diets Don't Work

Honestly, how many times have you heard that statement? The reality is, it's how you approach the thing in the first place.

As soon as you mention the word diet, it's out... you have already set yourself up on thinking that there's a load of restricted foods you can't eat.  Why is this... it's about what goes in and what comes out....

By coming out, I mean calories in and calories out...

Exercise is key here.  If we dont do enough, but eat too much, guess what!  The weight piles on or doesn't shift.

So not only can we continue to eat the foods we eat, we have to look at the portion sizes and the calories and fat, protein, carbohydrate, salt and sugar contents.

Yes, there may be a few things we need to cut down on eating, but not necessarily cut out.  Let's face it we need good and bad fats, so the myth that some foods are bad for us period, are just that.... myths.  As long as we control and monitor what it is we are eating, then we can eat what we like.

I know there are mixed studies out there, but let us look at the human body, it is built in a certain way. Our digestives systems are built to work in a specific way, but the thing is we tend to overload it by eating alot of the wrong foods at the same time....

People have said that if we followed the 'cave man' diet, or the pre- 1942 world war 1 diet, that we would all be more healthy, fact is those diets were about rationing the portion size and looking at what was wholesome and provided energy for us to function on a daily basis.  There were no processed foods, or sugary foods at those times, and this is the difference we face in todays times. 

The fact that we have 'convenience foods', 'fast foods', foods without any nutritional value, but full of calories just the same. What you have to recognise if you wish to improve your health is that reading your food labels is key to understanding and knowing what you are putting into your mouth!

More on food labelling to come....



To your dieting success!

Colette Morris SAC Dipl. (Diet &Nutrition)
LFGC Founder

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Get a 10% discount using this coupon code LFGC1 on Herbalife Products at our Online Herbalife Shop -



+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com

or simply click on the tab here to join our program.

7 Minutes Three Times A Week To Lose Weight

 How eager are you to lose weight? 

Many of us can not wait to shift the pounds and inches.  

Although we know in our heads that it has taken time possibly years to gain weight, why then do we expect it to suddenly drop off just like that. 

I have been doing the 7 Minute Workout program for a few weeks and an impressed with the amount of weight I have dropped. 

 On the inside you get access to a food and exercise plan to suit your fitness profile.   You also get access to a forum where you are encouraged to talk about your stresses, likes dislikes and successes.  

It's like facebook for dieters, you can put up your status, pics and more. 

If you are restricted for time, then I am sure like me you can find 7 minutes a day to exercise and lose weight. 








PS join us now at http://www.ichange.com/user/ColetteM for your online weight coaching with COlette Morris To your dieting success!

Colette Morris  SAC Dipl. (Diet &Nutrition)

LFGC Founder

    

Get a 10% discount on Herbalife Products at our Online Herbalife Shop - http://healthyweightloss.herbalcoach.com/ 

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

Brain Foods

This is a great video by Diet and Fitness Guru who explains how certain foods can help with concentration and ailments.



 

Do you have any other brain foods you find that have a great nutritional value  leave me a comment below. 

 

PS join us now at http://www.ichange.com/user/ColetteM for your online weight coaching with COlette Morris

To your dieting success!

Colette Morris  SAC Dipl. (Diet &Nutrition)

LFGC Founder

    

Get a 10% discount on Herbalife Products at our Online Herbalife Shop - http://healthyweightloss.herbalcoach.com/ 

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

Broccoli and Stilton Home Made Soup

 I made this soup out of left over broccoli and in the video I go through my recipe with you.  Soups are so easy to do, and a great way for you to not only save calories, but save money too as you can do this yourself at home.  

You can visit our website for more ideas on soups: 

Colette Morris  SAC Dipl. (Diet &Nutrition)

LFGC Founder

    

Get a 10% discount on Herbalife Products at our Online Herbalife Shop - http://healthyweightloss.herbalcoach.com/  

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

Radiotherapy And Side Effects On Nutrition

Radiotherapy, or radiation therapy, is commonly used for the treatment of cancer and uses high energy x-rays or other types of radiation to damage cancer cells so they are unable to multiply.

There are two types of radiotherapy:

• the external radiotherapy uses a machine outside the body to send radiation toward the tumour. The machine, a linear accelerator, is located at a certain distance from the body and directs its radiation bundle in the specific body region affected by the tumour. During the treatment, cancer patients can have a normal life without any radiation contamination risks for others;
• the internal radiotherapy uses a radioactive substance sealed in needles, seeds, wires or catheters that are placed directly into or near the malignant tissue. The internal radiotherapy requires that cancer patients stay isolated until the radioactive substances are naturally eliminated.

Radiotherapy can cure some cancers and reduce the risk of the cancer returning after it has been removed by surgery. It is also used to reduce the symptoms of cancer.
Radiotherapy may be used alone or in combination with surgery or chemotherapy. Before surgery, radiotherapy is useful to shrink a tumour while, after surgery, the treatment helps destroy any cancer cells that may remain in the area.
Because radiotherapy inhibits growth and division of all types of cells, normal and malignant, it can affect healthy cells in the treatment area, and side effects may occur. Generally, side effects can be:

• acute, generally appearing at the beginning of the treatment and easing off or gradually disappearing at its end;
• delayed, appearing also after the treatment and, generally, more severe.

These side effects are unavoidable, depending mostly on the radiation dose and the part of the body that is treated. They can be controlled with specific medical treatments and may be helped by appropriate nutrition support and changes to the diet.
If you have any of these side effects or are worried about the side effects of radiotherapy talk to your doctor or radiotherapy unit staff.

 More on this subject can be round here

Colette Morris SAC Dipl. (Diet &Nutrition)   
Herbalife Shop - http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

OMG - I've Hit A Plateau!

 So your into the second or third month into your programe and you've been following the plan rigidly, ok, so you may have skipped a few meals or over indulged a couple of takeaway days, but on the whole your exercising routine has been stable.  

 So why are you not losing the weight? 

A couple of answers here for you:

a) your body has gotten used to the level of calories and exercise and energy levels needed on a day to day basis.
b) your not drinking enough water - water is really important for weight loss, it helps to break down fat, and also to get rid of toxins in the body from exercise and from pollution.
c) your not eating the right amount of calories - as you lose weight, you need to adjust the number of calories you need.

So how do you get over this plataeu?

 Well every third to fourth week you should be changing your diet program or exercise program either eat less and do more exercise, or do more exercise and eat at different times, different levels of calories.  This will confuse the body, and will release more energy (fat) as it needs it, then the weight will start to come off.  Consult with your nutritionist or GP for further advise on this.

Drink lots and lots of water where possible, as this helps on a number of different levels. The body is made up of 90% water, and therefore it is an essential ingredient for us.  Not only does it help with cleansing the digestive system and the blood, it improves circulation of the blood, increases our oxygen intake and breaksdown fat in the body and flushes it out...

A fateful error of most dieters is to remain on the same level of calories all the way throughout their diet plan.What you have to remember is when you begin to lose weight, you have to adjust the number of calories you ingest.  I would say on a monthly basis, this needs to happen.  Refer to your nutritionist for further advise on how far to adjust your calorie intake.

Also important is to put more exercise into your routine whenever you hit a plateau, this will kick start the old fat reserves and produce more energy which will not only take off the inches and pounds but give you more vigour and energy also.



Colette Morris SAC Dipl. (Diet &Nutrition)   
Herbalife Shop - http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program.