Tis the season of stuffing our faces and drinking eggnog till we can’t move. The holidays are here and in full effect. As the parties start piling up, our healthy eating habits fly right out the window. You can use some of the tips from our previous blog, but here we’re going to give you a few more strategies to maintaining your weight during the holiday season while also enjoying yourself.
1. Don’t Beat Yourself Up
The holidays are an especially tricky time to stay on the right path to your goals, but a few slip-ups here and there doesn’t mean you have to beat yourself up over it. We get it, the holidays are a time that you get to eat certain foods, sometimes only once a year. If an event here or there causes you to eat outside your healthy habits, it’s fine, show yourself some compassion and know you’ll do better next time.
2. Choose Your Battles Wisely
Basically, just be realistic with your goals. Telling yourself, you’re not going to eat sweets all season is unrealistic while not eating sweets in the office is. The best way to strategize your battles it to look at your calendar of events and decide which parties are worth splurging. Your office holiday party may have some pretty delicious store bought sweets, but your family party probably will have your aunt Martha’s homemade pecan pie that is worth indulging.
3. Plan Your Attack
Just like picking your battles wisely, if you plan your attack, you are more likely to succeed. Remember, while food is a big part of it, it is not the main reason you are attending these parties. If you’re going to a short cocktail hour, eat before hand, so if you get a little buzz going, you’re not tempted to order subpar bar food. Also, stick to low alcohol drinks like white wine or light beers. Stay away from cocktails as these are filled with sugar and calories and can be worse than a slice of pie. If you’re attending dinners, try to stick with the veggies and lean proteins if at all possible.
4. Tighten Up At Home
If you’re going to be attending parties throughout this season (remember the season continues through New Years) make sure you tighten up your diet at home. If you have little sweets or unhealthy foods around your home, get rid of them. While you’re not attending parties, you should be eating well to prepare for them.
5. Focus On The Wins
It’s easy for us to focus solely on the negatives in our life, but creating a healthy lifestyle is made up of constant, on-going small challenges, not just one big one. As you go through the holiday, make sure you reward yourself for all the battles you did win. When you give yourself positive reinforcement, you’ll remember how good it felt when you beat your temptations, giving you motivation for next time.
The holidays are meant to be enjoyed, not to stress over what you can and cannot eat. Indulge in foods you truly love without going completely overboard. If you slip up, learn from your mistakes and adapt for the future. In between events make sure you’re eating your protein and vegetables. At the Spot Cafe you can easily get both, our vitamin-packed veggie rice bowls are filled protein and fiber to keep you full, fit, and on the right track.
National “Take a Hike Day” is observed annually on November 17th and to celebrate this holiday, we want to suggest some of our favorite hikes in the surrounding area. We are fortunate in Southern California to have some of the most beautiful hiking trails that are accessible year round. With hiking burning 400 – 550 calories an hour, there’s no better way to start off the holiday season than with a little exercise and beautiful views.
Located in the beautiful Santa Monica Mountains, this trail is a moderate climb from the Pacific Palisades through the Topanga State Park to the top of Parker Mesa. Here you will experience some of the most beautiful coastal views of the city.
Malibu State Creek has trails and hikes for people of all experience levels from flat strolls along the Canyon floor to climbing the ridge of the Castro Crest. Here you can rock climb, hike through lakes and rivers, all while viewing some impressive film history. This one is worth the drive.
Located in Laguna Beach, this is one of our favorite hikes in Orange County. It is an easy 2.5 miles round trip with beautiful 360-degree views of Southern California. On a clear day, you can see all the way to Catalina Island to the West and the San Gabriel Mountains to the North.
This is definitely a hike for the more experienced. This 10-mile round trip hike takes you through rivers, forgotten LA history, and deep into the San Gabriel Mountains. Here you will see where engineers tried to build a road in the 1930s but was washed away in a flood. The only thing that remains is a 120-foot arched bridge that leads to nowhere, hence the name.
Located in Lake Forest, this four-mile trek takes you through the Whiting Ranch Wilderness Park with Instagram-worthy views of red sandstone canyons. The best time to hike this trail is in the evening, just as the sun is setting.
Juicing is no doubt a huge trend right now and why wouldn’t it be – you can sip on some major super foods with a delicious taste. Many people are ready to jump on the attack, claiming it is just a fad with no real benefits. Many anti-juicers argue that you should eat your vegetables and not drink them. While you should eat your vegetables, it doesn’t mean juicing isn’t good for you as well. Here we will debunk some of the biggest juicing myth claims.
1. “A juice contains no fiber.”
Proponents of juicing claim that once you juice the vegetables, you lose all the fiber, which is simply not true. There are two types of fiber, soluble and insoluble. As you can guess, juicing keeps the soluble fiber while exacting the insoluble fiber. These soluble fibers are like a sponge; they provide bulking matter that acts as a prebiotic to support good digestive health.
2. “Juices have too much sugar.”
This all depends on what you’re juicing that’s why it is important to follow the 80/20 rule. 80 percent vegetables and 20 percent fruit, this way you’re giving your veggie juice enough sweetness to make it delicious without going overboard.
3. “There’s no such thing as a juice detox.”
While this one may be true because your body is constantly in a state of detox, there are foods that can assist and strain the process. Phytonutrients, found in broccoli, cabbage, kale, cauliflower, radish, Brussels sprouts, help promote liver enzymes, which are credited to detoxification. Eating, blending or juicing these veggies are an excellent way to consume them.
4. “Eating fruits and veggies is better than juicing them.”
At the end of the day, it is about ingesting more veggies and fruits and whichever avenue to choose to take, the point is that you get there. Whether you decide to eat them raw, roasted, in a smoothie or salad, it’s important that you increase your vegetable consumption. There are also a variety of ways to capitalize on a broad range of nutrients. For example, you absorb more Vitamin C from a raw tomato and more lycopene from a cooked one.
5. “Juicing is too expensive and wasteful.”
While juicing can be costly, isn’t it worth it to your health? Also, here at The Spot Cafe, we strive to bring you the best quality juice at an affordable price. We offer 1, 2, and 3-day juice cleanses fit to your needs. We also allow you to taste the juice before you purchase, so you’re not stuck with one you’re plugging your nose and throwing it back. Each day of the cleanse you purchase, we’ll throw in a free 32 oz lemon water and a free Juice Tasting Class.
It is widely known that protein is great for when you’re working out, why else would there be so many different protein powders? If you’re continuing your weight-loss journey or just beginning, you may be wondering why protein is so important? Here are five reasons why protein can help you lose weight:
Protein is essential to weight loss because it helps you save calories by feeling fuller, faster. It slows down digestion, making you feel satisfied longer. This will save you 100s of calories after the course of a few days, which plays a huge role in your weight loss.
Sometimes we make irrational food decisions when our blood sugar level becomes too low. When pairing protein with carbs, it helps blood sugar absorption rates fall, so it doesn’t skyrocket, causing you to make regrettable decisions.
Thermic effect of food (TEF) is the energy that is used to digest food. Protein has a higher TEF than carbs or fats, which means it takes more calories to digest protein than the other two.
Your body can’t effectively burn fat without the help of protein and carbs. As you lose weight, your body loses fat and unfortunately muscle. It is key that you nourish your body with protein as it will help fuel fat burning and preserve calorie-burning muscle.
Protein is essential for days of intense exercise. Especially if you’re strength training, it’s critical to consume protein immediately afterward. Your muscles are sensitive, and it is important to nourish them so they can repair and grow. It is also important to keep in mind that over consumption, just like anything else, can be detrimental to your weight loss journey.
At the Spot Cafe, we’re always looking for new and innovative ways to bring you fresh and delicious food. One way in which we are now doing so is through the app, UberEATS. Some of you may already be aware of what this app is, but for those of you who don’t, here’s a breakdown. Your favorite ride app, Uber, now has a new version in which you can order food from the comfort of your home through your phone and have it delivered straight to your door. How convenient is that? Healthy eating has never been so easy!
You can start by downloading the app and entering your delivery address, this can be your home, your office, or where ever you want your meal delivered to you. You can then browse from the Spot Cafe’s full menu, order to your liking, and follow along as it is prepared and delivered. If you have any dietary concerns or restrictions, you can simply add special instructions as you order.
This is a new and exciting way we can now bring delicious and nutritious food to all of Long Beach. We all know the struggle of keeping up with a healthy diet, so let the Spot Cafe help you keep you on track to your fitness and health goals.
Dietitians have seen everything under the sun when it comes to fad diets. From the carb strict diets to bulletproof coffee, many of these diets are too good to be true. We all want a quick fix and when a new diet comes around, promising you’ll lose a lot of weight in a short amount of time, we’re ready to jump on it. While these diets may cause you to lose weight fast, in the long term they can be detrimental. While fad diets may be easy to spot and avoid a few of these popular weight loss methods may actually be one of your biggest mistakes.
Losing weight is hard enough without following a bunch of strict rules. A popular rule is not eating after 7 p.m., but this may work against you if you work late or have a night shift. Dietitians do recommend you stop eating two hours before you go to bed. Some people cut anything containing sugar no matter what the source is. Natural sugar from fruit is still good for you and is great if you have a sweet tooth.
Another popular thing amongst fitness groups is cheat days, but employing a whole day dedicated to eating poorly can derail you from your healthy habits. Instead of having cheat days, try cheat meals. It is much easier to stay on track after eating one cheat meal versus a whole day of cheating. Another problem area for many people is alcohol. Alcohol is filled with calories and carbs, not to mention any mixer a drink may have. Also, wine contains calories. One glass of wine can contain 100 calories and if you have one glass a day that is 700 calories a week. Dietitians suggest you cut that in half to three to four glasses of wine a week.
Some people believe when dieting that the less you eat the better. Undereating can actually lead to weight gain and other complications. Some people undereat because they forget or simply don’t have time. If this is you, you better start reminding yourself or start making more time to eat. Either wake up earlier or go to bed later, do whatever it takes to keep the commitment to yourself and your health. Focus less on calories and more on high-quality, nutrient dense foods.
Many people think that if at least they are eating clean or organic food, calories don’t count. You can easily overdo healthy foods, like nuts, seeds, and dried fruits. While all are a great source of vitamins, minerals, and phytochemicals, overeating them can lead to weight gain. Next time try measuring out the recommended portion.
During your weight loss journey, it can be easy to become solely focused on the numbers on the scale. Success comes in many forms and not everyone drops pounds at the same rate. Muscle weighs more than fat, so while it may seem like you’re not losing weight, you may be replacing fat with muscle. Eating the correct portions, working out, and cutting out snacking throughout the day are all measures of success.
We’ve all been there before, just one too many slices of cake or glasses of wine, then the next day we feel fat or hungover. In the moment, it may be hard to resist and easily forget about the consequences. How about those tacos from the taco truck at 2 a.m.? The worst part is we then wake up and wash down that ugly feeling with mimosas and bloody marys. Sometimes we become so hungry that we eat anything in sight, not giving a second thought if it’s what our bodies really need. One of the hardest and most obvious solutions is eating when you’re hungry and stopping when you’re full. Here are a few ways in which you can stop overeating:
When you first decide to start your weight loss journey and you start imagining your life once you’ve lost the weight.
You’re proud of yourself that you’ve taken the initiative to lose weight.
Once you start losing the weight are optimistic of your new lifestyle.
When you hit your first plateau
When you have been following your diet and exercise regimen, but still are not losing the weight.
When you begin eating things you know you shouldn’t because you feel like it doesn’t matter anymore.
When you have given up and gone back to your old ways.
When you’re re-inspired to continue your healthy lifestyle again.
When you finally have reached your weight loss goal you know it was all worth it.
Now go out and show off all your hard work.
One of the biggest struggles of losing weight is keeping it off. For many of us, our initial weight loss was for a special upcoming event, such as a wedding, a spring break trip to Cabo, or to fit into new clothes. Now that we have achieved our weight loss and the event has come and gone, we lose motivation to continue on in the healthy lifestyle we created. This is why you always hear experts say the best way to lose weight is by making it a lifestyle. That way when you do reach your goal you can maintain your weight. Here are 5 tips to help you keep off the weight.
In order to keep the weight off, you need a “why” to your new healthy lifestyle that goes beyond a superficial goal. You really need to think long and hard about what it would mean to you in five or ten years if you kept that weight off. Think about how much hard work you put into losing the weight and imagine having to go through it again each time you’re faced with temptation. Accessing your “why” each time you’re tempted will help keep you on track.
Temptation lies everywhere, the office candy jar or the stash of tasty treats in your cabinet. The easiest way to fend off temptation is by avoiding it. Get rid of the stash of treats you have in your home or hide it so you don’t see them; out of sight, out of mind. If your friendly co-worker puts a jar of candy out, find a new path to the copy machine or kindly ask them to place it out of sight. These mindless calories do add up over time, once you cut them out of your daily routine you will see the difference.
Meal planning and prepping are big active lifestyle trends at the moment. This is because they really do help with weight loss and maintaining it. You don’t have to prepare your meals a week in advance, but plan out what you’re going to eat for the day or even for the week. By planning your evening dinner you will be less tempted to order take-out on your way home from work. You can even plan your snacks. If you know you’re going to be out and about all day, pack a few healthy snacks so you’re not forced to eat anything that’s in your vicinity. Meal planning is one of the most effective long-term tools for maintaining weight.
Stay within your caloric budget. You know how many calories a day you needed to eat in order to lose weight, but now you need to figure out how many you need in order to maintain the weight loss. People who restrict themselves once they have reached maintenance mode are threatened with overeating and bingeing. Don’t live your life on a diet, that’s never fun, don’t cut the calories when you don’t need to.
The 20 percent rule is that your brain and body can’t tell the difference when we take away 20 percent of our meal. Many of us unknowingly overeat because our society has taught us so with oversized portions. Portion control is key to maintaining weight. This means you should reduce your plate size, portion size, even your coffee size. This doesn’t mean you have to starve yourself, but just eat until you’re full. Adjusting your portions will help keep the weight off in the long run.