5 Stupid Things Healthy People Do

You are not a stupid person. Not by any means.In fact, it's my guess that you're healthier than most. You probably exercise regularly. You watch what you eat. You keep up-to-date on the latest health concerns. You don't binge on sugar. And you never - ever - eat fast food. Well, almost never.But you do have a few unhealthy skeletons in your closet -ones that you probably aren't even aware of. The following 5 Stupid Things are frequently committed by health conscious people. Once you break these bad habits, you'll find that achieving your weight loss goals just became a whole lot easier.

1. You're Dehydrated
It has been said that 75 percent of the population is chronically dehydrated. Would you disagree? When was the last time that you actually drank 8 glasses of water in a day?
Dehydration occurs when more fluid leaves your body than is taken in. Symptoms include: fatigue, irritability, headaches, nausea, rapid heart rate, and, in extreme cases, even death.
Dehydration also slows your metabolism, which hinders weight loss.You shouldn't wait until the feeling of thirst or dry mouth hits you, at that point damage has already been done. Instead, constantly rehydrate throughout your day to avoid dehydration. The best way to do this is to incorporate water into your daily schedule. Have a water bottle at your desk and train yourself to sip on it often, and get into the habit of drinking a full glass of water with each meal and snack.

2. You Eat Out Too Often

Research suggests that most people eat out one out of every 4 meals and snacks. That's an average of once a day.
Restaurant food is designed to do one thing: to taste good. In order to increase eating pleasure, each item is loaded with fat, salt and sugar. This causes you to eat way more calories than you actually need.

Even when you order ‘healthy' items, you're still taking in more calories and fat grams than you would if you had prepared the item at home. Imagine the last salad you ordered out. Didn't it come with cream dressing, croutons, cheese sprinkles and a piece of butter laden bread on the side?The main reason people eat out is for convenience, so with a little organization you'll find that preparing your own meals takes less time than you thought it would. On the weekend sit down and plan out your meals for the week. Then go to the grocery store and stock up on everything you'll need for those meals. Pack your lunch and snacks each night before bed, then grab it on your way out the door in the morning. When you prepare dinner at home, make enough for at least the next day as well. Your efforts will pay off both in terms of weight loss and in money saved.

3. You're Sleep Deprived

In Gallup Poll surveys, 56% of the adult population reported that drowsiness is a problem in the daytime. That's more than half of us that clearly don't get enough sleep.
Healthy adults require 7-8 hours of sleep each night. When you fail to meet this need your body goes into sleep debt, which continues to accumulate indefinitely until you catch up.

A lack of sleep negatively affects your immune system, your nervous system, and interferes with healthy hormone release and cellular repairs.The best way to combat sleep deprivation is to set a scheduled bedtime. Your body will benefit from a consistent sleeping and waking routine, and you're sure to get all the rest you need. If you have trouble falling asleep once you're in bed, then try these two tips. First, make sure that you don't drink any caffeinated beverages after lunchtime. Second, don't eat for three hours before you go to bed. This helps eliminate sleeplessness due to indigestion, and will also turbo-charge your weight loss.

4. You're Stressed Out

I don't have to tell you that we are living in a fast-paced world and that most of us have stress levels that are through the roof. But what you might not realize is that your stress levels are making you fat.

Stress creates an increase in the hormone cortisol, and chronic stress creates a chronic increase in cortisol. This is a problem because is slows your metabolism, leads to cravings and is linked to greater levels of abdominal fat storage.
The vicious cycle of stress and weight gain goes around and around. Stress causes you to eat emotionally, and your raised cortisol levels cause that food to be stored as fat.One of the most effective ways to instantly eliminate stress is to sit down and write out a list of all the things that are bothering you. This should include things that you need to get done, issues that weigh on your mind and anything you believe contributes to your stress level. Once it's all down on paper, organize it like a to-do list and start resolving each item. Doing so will get the stress off of your mind and will put your body into the motion of resolving each issue.

5. You're on Exercise Autopilot

You do the same thing each and every time you exercise. Same machines, same pace, same duration. While your routine sure feels comfortable, your results have long since halted.
A plateau occurs when your body adapts to your routine and weight loss stops. It is incredibly frustrating, and totally avoidable.

You don't have to increase the amount of time that you spend exercising in order to see quicker, faster results. It's all about challenging your body. There are two simple ways to instantly increase the effectiveness of your exercise routine. First, increase your pace. Secondly, increase your intensity. Constantly vary your speed and intensity in order to keep your muscles guessing and adapting. Another way to break through the exercise plateau is to do something totally new. If you regularly use weight machines then start using free weights. If you normally jog on the treadmill then start using the bike.

Instant Accountability

Do you have a weight loss goal that you're working toward? Post it on Facebook, and get instant accountability from friends and family. Be specific with your post. Include the exact amount that you aim to lose and the date that you'll lose it by. You may be surprised how encouraging and supportive your friends will be - it may be exactly the motivating boost that you need to achieve your goal.

Gourmet Open-Faced Salmon Sandwich

Open-faced sandwiches are great for cutting out extra calories while trying to lose weight. This recipe calls for sprouted grain bread, which is flourless bread that is densely packed with nutrients. Store your sprouted grain bread in the freezer, since it is made without preservatives or chemicals to promote shelf life. Yield: 2 servingsHere's what you need:
1 sprouted grain bun
2 Tablespoons hummus
1/2 cup arugula
Half of an avocado, peeled, pitted and sliced
6 oz smoked salmon
2 thin slices of onion
4 slices of heirloom tomato
Salt and pepper to taste
Spread each piece of the bun with 1 Tablespoon of hummus. Top each with half the arugula, avocado, salmon, onions, and tomato.
Season with freshly ground sea salt and pepper. Nutritional Analysis: One serving equals: 267 calories, 9g fat, 25g carbohydrate, 6g fiber, and 22g protein

Hummus

Ingredients
1 clove garlic
1 (19 ounce) can garbanzo beans, half the liquid reserved
4 tablespoons lemon juice
2 tablespoons tahini
1 clove garlic, chopped
1 teaspoon salt
black pepper to taste
2 tablespoons olive oil

Directions
In a blender, chop the garlic. Pour garbanzo beans into blender, reserving about a tablespoon for garnish. Place lemon juice, tahini, chopped garlic and salt in blender. Blend until creamy and well mixed.

Transfer the mixture to a medium serving bowl. Sprinkle with pepper and pour olive oil over the top. Garnish with reserved garbanzo beans.

Rice With Black Beans

Ingredients
1 onion, chopped
1 tablespoon vegetable oil
1 (14.5 ounce) can stewed tomatoes
1 (15 ounce) can black beans, undrained
1/2 teaspoon dried oregano
1/2 teaspoon garlic powder
1 cup brown rice

Directions
In a large saucepan, cook and stir onion in oil until tender and translucent, but not brown. Add tomatoes, beans, oregano and garlic powder. Bring to boil. Stir in rice, return mixture to a boil. Reduce heat to simmer, and cover.

Let mixture simmer for 5 minutes. Remove pan from heat and let stand 5 minutes before serving.

Vegan Black Bean Burgers

This delicious black bean veggie burger recipe works well as long as you follow the directions and proportions as given. As far as the ingredients go, this is a very flexible veggie burger recipe. You just need to watch out for the dry/wet balance.
It works fine to substitute peppers for onion, or celery, in this black bean recipe, and I used only one clove of garlic. Grated carrots would be another possible substitution. I made the bread crumbs in the food processor using thick dry crusts.

Makes 10 large black bean veggie burgers.

Ingredients:
2 cups black beans cooked (Shelley cooks extra and freezes*)
1 Tbsp cooking oil
1/2 cup green pepper, chopped fine
1/2 cup red onion, chopped fine
1 large stalk celery, chopped fine
2 - 4 cloves garlic minced (depends how much you like garlic)
2 tsp cumin
2 tsp paprika
1/4 tsp cayenne pepper
Salt and pepper to taste
1/4 cup hummus
1 Tbsp soy sauce or Braggs Liquid Aminos
1/2 cup quick oats
2 slices dry whole wheat bread crumbled into tiny pieces (hint: blender or food processor works great)

Directions:
Heat oil in a frying pan on medium low
Sauté garlic & onion in oil until soft
Add the celery & pepper, fry until softened
Mix in the herbs & spices and heat through
Mash or puree half the beans
Add reserved beans and all other ingredients EXCEPT hummus and liquid seasoning
Mix well by hand
Add enough of the hummus or liquid seasoning to moisten mixture fairly well
Mixture may seem a little sticky, but it's better than a bit dry, because they WILL dry out while cooking
Form 10 flat patties and cook on medium until brown, approx. 10 min per side
Fantastic with a little brown mustard, horseradish and sweet pickle

Fit And Fly Nation Boot Camp @ Kairos Community Church

BOOT CAMP is an affordable way to get the proper, motivation, tools, and support your need in order to transform your body and create a healthier lifestyle.

What You Get As A Participant

• Meet 4x A Week In A Group Personal Training Setting
• Custom Off Day Workout Program
• Access To The Most Advanced Nutrition Program On The Market
Participants will meet with our personal trainers in a group personal training setting in their designated class. Each session is 60 minutes long and will focus on your cardiovascular fitness, muscle strength/endurance, and your flexibility.

WAIT THERE'S MORE

Each participant will have a custom off day workout program created for them to complete on their days off from training in the group class. From your online client homepage, you can access your monthly workout calendar, online nutrition program, and e-mail your personal trainer with any questions you may have about the program.

WHAT YOU'LL NEED

• Athletic shoes • Exercise mat • Weightlifting gloves (optional) • Pair of 5 and 10 lb. dumbbells • Water

WHAT TO EXPECT

Each day of training is different, designed to work various areas of the body to improve your overall health and provide you the motivation you need for rapid results.

• Static and rhythmic stretching • Running /walking • Military exercise drills • Stair climbing • Calisthenics • Resistance training • Plyometrics (speed/strength training drills) • Free weight exercises • Bands • Ab and all-around core training • Agility and power drills • Partner drills

THE COST:

The cost for each month of participation is only 160.0 0 you can register online at http://www.myfitandfly.com/ or at Kairos Community Church February 19th & 20th. For more informatoin please contact Reginald Lewis at reggie@myfitandfly.com

Fit And Fly Nation Blog #1

Trigger Foods and Why you are always hungry:

I have wondered for a long time I can eat an entire bag of pretzels, or a full box of cereal and yet still be hungry moments later.

I thought I could just be damaged. (Still up for debate)
Well a recent study had some interesting findings and when combined with some existing data can offer up some answers.

For me and millions of others, high carb foods are often "trigger foods". A trigger food is a food that can trigger you to overeat or binge. You just keep eating and eating and eating.

When you eat, all sorts of hormones do an elegant little dance in your body. Some may call this dance a “war”. Anyway, these hormones have numerous tasks, including telling your body what to store where, what to use and not use and when you are full.

The problem found by researchers is that high-carb meals actually kill the cells that produce the signal that your belly is full. Apparently the cells that produce the "I'm hungry" hormones are naturally protected, but the "I'm full" ones are susceptible to attack and death. Talk about killer carbs.

So you take a high carb food that you are a prone to overeat anyway- a trigger food, and add to that the fact that eating that food kills off the cells that tell you you are full and you are screwed my friend.

So what can be done? Unfortunately, not a whole lot. The only strategy that works is avoiding the trigger food completely. I know it's tricky, but if you don't eat the trigger food, you can OVER eat the trigger food. Get it?

Other studies have shown that high protein meals satisfy much more than do high carb meals. Fiber also works to fill you up too. Concentrate your meals around a lean protein source, fibrous veggies and healthy fats and you should be all set.

What you don't know could hurt you

How much thought do you put into what you eat? If you want to get into great shape then you'll be interested to know that 80% of your fitness results are attributed to your diet. In our fast-paced society, eating is often done with little or no thought as to what exactly it is being ingested. Excess body fat is a direct outcome of this hurried, poor nutrition. Even if you have the best intentions with your diet, you are likely frustrated and fed up with extra pounds.

I don't blame you for being confused about what you should eat. The media surely doesn't help. One day the talking heads want you to give up all fats. The next day carbs are the culprit, and then acai berries become the holy grail of weight loss. The food manufacturers increase confusion by printing misleading labels and bogus health claims. Sometimes it seems like the whole system is set up to confuse and frustrate us into buying the latest and greatest packaged food.

The bottom line is that your physique is largely a result of what you eat, so the foods that you put into your body should be carefully selected. It's time to re-examine what you eat. It all starts with reading nutritional labels. The nutritional content and ingredient list will give you everything you need to know about the quality of the food item.

I've outlined 5 ingredients that should raise a red flag when you turn over that package and find them listed:

Red Flagged Ingredient #1: High Fructose Corn Syrup (HFCS) HFCS is a manmade sugar, derived predominantly from genetically modified corn. The sweet concoction has been shown to promote binges and hysterical hunger, and wrecks havoc on your blood sugar levels, promoting fat storage. The introduction of HFCS into our food supply directly paralleled a 47% spike in Type 2 Diabetes cases as well as an 80% increase in obesity. Food manufacturers use HFCS in many mainstream products, including the following:
Sauces (including ketchup)
Yogurt
Energy Bars
Soft Drinks / Fruit Juices
Processed baked goods
Cereals
Crackers
Ice Cream
Salad Dressing
Most packaged snack foods

Red Flagged Ingredient #2: Hydrogenated Fat / Partially Hydrogenated Fat (Trans Fat) Hydrogenated and partially hydrogenated fats have undergone such extensive processing that the chemical structure has changed from a “cis” shape, which the human body recognizes and utilizes, to a “trans” shape, which is foreign and destructive to human physiology. Check each food label for the word ‘hydrogenated' and avoid it diligently. Cutting out hydrogenated fats is a simple set towards looking and feeling your best.

Red Flagged Ingredient #3: Aspartame Aspartame is an artificial sweetener that was denied 8 times by the FDA before being approved in 1973. Many scientists objected the approval, claiming that aspartame hadn't been proven safe for use as a food additive. MIT neuroscientist, Richard Wurtman, researched the effects of aspartame and concluded that it promotes cravings for foods high in calories and carbohydrates. Though aspartame is calorie-free it still causes insulin to be released, which job is to stow away sugar – when this sugar is not available, the result is often hypoglycemia and severe hunger. Not exactly a recipe for weight loss.

Red Flagged Ingredient #4: White Sugar White sugar comes from the juice of a sugar cane plant that has undergone an intensive refining process. In this process all of the enzymes, fiber, vitamins and minerals are destroyed, rendering it nutritionally void. White sugar is also extremely high in calories, which your body loves to store away in fat cells. Refined sugar has been linked to a weakened immune system, hyperactivity, ADD, mental and emotional disorders, dental cavities, hypoglycemia, enlargement of the liver and kidneys, and an imbalance of neurotransmitters in the brain. All that and it leads to weight gain.

Red Flagged Ingredient #5: White Flour White flour comes from natural whole wheat that has been stripped of nutrients, vitamins and minerals. This results in a nutritionally void product that is packed with calories that release quickly into your system, creating a spike in blood sugar. As you know, this promotes fat storage and leads to hysterical hunger and cravings. You don't need that. Once you cut these 5 items out of your diet, you'll be pleased with the results. Expect to lose weight, to have more energy and to feel better than you have in a long time. If you're serious about looking and feeling your best through purifying your diet, then focus on eating real food items. Real foods include lean meats, vegetables, whole grains, fruits, nuts and seeds.

Naturally Sweet Valentine

Valentine's Day is right around the corner – have you thought about what to get your special someone? This year consider an arrangement of exotic fruit or gourmet dried fruit in lieu of the expected box of chocolates. Fruit is nature's candy – sweet and packed with antioxidants. Your special someone will feel the love, and will appreciate your thoughtfulness.

Lime-Spiked Asparagus

Here's a real food item for you! If asparagus isn't a mainstay in your diet, then it's time you make it one. Asparagus is packed with folic acid, which is necessary for blood cell formation. Fresh squeezed lime makes this dish refreshing and delicious. This recipe only takes 15 minutes, perfect for weekday dinners. Yield: 2 servings Here's what you need...
1 teaspoon olive oil
3 garlic cloves, minced
1 shallot, minced
1 bunch fresh asparagus spears, tough ends trimmed
Juice from 1/2 lime
Salt and pepper, to taste
In a large skillet heat the oil over medium heat. Mix in garlic and shallot, and cook for a couple of minutes. Add the asparagus spears, cook until tender, about 5 to 7 minutes.
Squeeze lime juice over asparagus and season with salt and pepper.

Nutritional Analysis: One serving equals: 80 calories, 2g fat, 8g carbohydrate, 3g fiber, and 3.5g protein.