How Can a Nutrition Journal Clean Up Your Eating Habits?

Nutrition Journal Eating Benefits

Are you searching for an easy, yet surprisingly effective, way to boost your weight loss efforts and clean up your eating habits at the same time? Then it is time to start keeping a nutrition journal.

Keep reading to learn about what the latest research into food diaries has to say, and how you can start keeping your very own nutrition journal to start seeing great results.

The Benefits of Keeping a Nutrition Journal Have Been Proven

According to Ladders, researchers have discovered that there are many benefits that you can derive from keeping a food journal.

Basically, experts looked at the effects of keeping food journals, compared to not keeping one, and they found that individuals in a study who wrote down what they ate every day were able to lose more weight than those who didn’t track what they were eating.

Why Keeping a Nutrition Journal Is So Effective

By now, you might be wondering why a nutritional journal is so effective in helping people shed excess weight.

First off, if you are keeping a closer eye on what you are eating throughout the day, you might realize that you need to clean up your eating habits. You might realize that you are consuming more calories than you previously assumed, and you might also recognize areas where you need to improve what you are eating, particularly if you are hoping to follow a specific eating plan, such as the Mediterranean Diet or a plant-based diet, as a couple of examples.

Think you might be emotionally eating? A food journal can even help you make connections where you didn’t see them before. Are you eating certain foods when you feel:

  • Depressed?
  • Anxious?
  • Stressed?

You might be surprised by how your emotions dictate the snacks that you reach for when you want to feel better.

You Don’t Need to Spend a Lot of Time Journaling!

If you haven’t yet kept a food journal because you think that it would be too time-consuming, it turns out that, according to experts, you only need to set aside around 15 minutes every day to keep track of what you are eating. That alone might help you improve your eating habits and your ability to lose more weight. And, if you’re using an app and logging your food throughout the day, checking in several times from breakfast all the way to dessert, you can make the process even easier and more effective.

Regardless of Your Healthy Diet Plan, You’ll Hold Yourself Back Without This Step

A Healthy Diet Plan Needs This Step

Whether you are following a simple diet or a complicated one, if you aren’t keeping your body properly hydrated throughout the day by drinking plenty of water, you will be holding yourself back. So, in addition to following a healthy diet plan, it is important to drink water. Want to learn why this is the key to your success, whether you want to lose weight or just get healthier? Keep reading to find out.

A Healthy Diet Plan + Water = A Strong Body

According to Healthline, there are many ways that water plays an integral role in your overall health.

First, water can help you shed excess pounds by boosting the metabolism of fat. It can also help you feel fuller, thereby making it easier for you to consume less food. When you eat fewer calories and less fat, and when you’re actively burning away fat and calories through exercise, you can start to see a difference in the number on the scale.

When you are dehydrated, you might mistake your thirst for hunger, too. A study discovered that individuals who drank water on a steady basis throughout the day actually ate less fat, salt, and cholesterol than individuals who weren’t drinking enough water or who were dehydrated.

Consider keeping a water bottle with you, even when you are on the go. That way, you can sip on water throughout the day and keep your body hydrated. This can help you feel full, too, so you will be less inclined to reach for unhealthy snacks to satisfy your body’s needs.

Make It a Point to Drink Water Throughout the Day!

Sure, water is super important to your health and weight, but it isn’t the only thing that will help you reach your goals. Experts advise following a healthy diet plan, while also making it a point to be more physically active with exercise, in addition to drinking more water, in order to reap the most benefits from your daily actions.

You’re Probably Not Getting Enough of These Essential Nutrients

Get Enough of These Essential Nutrients

Have you been trying really hard to eat better for your health and your waistline? Well, according to WedMD, even those with the best intentions might end up making eating choices that lead them down the path towards not getting enough of a few essential nutrients.

What essential nutrients are most people lacking? Check out the information below to learn more. Then, start making meal plans that incorporate foods that can help increase your intake of these nutrients.

You’re Not Getting Enough of These Nutrients

Most Americans fail to get enough calcium, potassium, magnesium, fiber, vitamin C, vitamin A, and vitamin E in their diets. Sure, you can take supplements to bring these levels up and fill in nutritional gaps, but you can also start adding healthier foods to your meal plans every week in order to bring the levels of these nutrients up.

Foods That Contain Vital Nutrients

No matter what diet you follow, you can eat a variety of foods to boost your intake of the many important nutrients that your entire body needs to stay strong and energized. For example, you can get plenty of calcium from spinach, and you can get loads of potassium from bananas, tomato paste, and sweet potatoes. Brazil nuts and almonds are great sources of natural magnesium, while carrots and winter squash are just a couple of examples of foods that are high in vitamin A.

If you want to get more vitamin E, you can simply up your intake of peanut butter, roasted sunflower seeds, and tomato sauce, as a few examples. And, to get more vitamin C into your daily diet, you can eat fruits like strawberries, oranges, and cantaloupe, as well as veggies like red pepper and broccoli. Finally, when it comes to getting more fiber, you can do so easily with foods like black beans, pears, and bran cereal.

Knowing what essential nutrients your body needs most can help you make smarter choices at every meal. If you aren’t sure if you are deficient in these nutrients, talk to your doctor, as a simple blood test can reveal a lot.

Here’s How to Find Out How Many Calories You Need for Weight Loss

How Many Calories You Need for Weight Loss

You already know that you need to cut calories, as well as burn more calories, every day in order to lose weight effectively, but many people don’t know how to calculate the number of calories that they should be eating. To figure it all out, continue reading to learn about how many calories you need for weight loss.

Continue reading “Here’s How to Find Out How Many Calories You Need for Weight Loss”

Cranberries: Weight Loss Food Friend or Foe?

Are Cranberries Weight Loss Food?Cranberries are a staple ingredient in many delicious holiday recipes, from dinners to desserts. But, are cranberries considered a weight loss food friend or foe? Should you be indulging in cranberries during the holidays, or should you be limiting your intake?

A Few Reasons to Eat More Cranberries

There are many great reasons to consume more cranberries. According to Reader’s Digest, these berries can help reduce inflammation, support the health of your urinary tract, control diabetes, protect against cancer, and support the health of your mind, heart, teeth, gums, skin, and digestive tract. Wow!

It’s pretty clear that, when it comes to supporting the overall health of your entire body, cranberries are definitely a friendly food that you should be adding to your meal plans more often—not just during the holidays, but throughout the entire year as well.

What About Cranberries as a Weight Loss Food?

Sure, cranberries are great for the body, but what about cranberries as a weight loss food? Can they help you maintain a healthy weight, too? It turns out that, yes, cranberries are good for you if you’re hoping to shed pounds or maintain your weight.

First off, cranberries are high in fiber, despite their small size. Just a single cup of this delicious fruit will give your body five grams of fiber that can support your digestive tract and help with heart health as well. Fiber is also key when it comes to managing your weight because it helps you feel fuller for longer, so you’ll end up eating less because you won’t be as hungry.

In addition to being high in fiber, these little berries are also recommended for those who are watching their weight because they’re low in calories. That same cup of cranberries that gives you a nice dose of fiber only contains around 50 calories, so these berries are a perfect addition to your low-calorie eating plan.

There you have it: cranberries are a weight loss food friend, so go ahead and indulge with some tasty, nutritious cranberry recipes!

The Best Post Workout Meals to Beat Hunger and Boost Fat Burning

Best Post Workout Meals After a tough workout, it’s time to nourish your body to provide it with everything that it needs to repair and rebuild your muscles. But, what are the best post workout meals that can help you beat hunger and boost fat burning for the fastest weight loss results? Check out the tips below to ensure you always prepare the right meals after every sweat session. Continue reading “The Best Post Workout Meals to Beat Hunger and Boost Fat Burning”

Mexican Adventure on a La Tovara Mangrove Jungle Expedition

Mexican jungle expedition

If you’re headed to Mexico on vacation – or are still looking for the right vacation destination – take the time to look into a jungle expedition on the mangrove lined La Tovara river.  Certainly, a hike to the Salto de Jala waterfall is gorgeous, but there are times when you want to have a seat and watch the world around you, too.  This river provides the perfect adventure tour for anyone who wants to enjoy nature, see birds and animals they may never have seen before, learn about this unique habitat, and enjoy comfort the whole time.

Where is La Tovara River?

La Tovara is a famous river in Mexico. The tour boats for the jungle expedition leave from a part of the river located near San Blas. From Puerto Vallarta, it is located about three hours to the north, if you drive along the gorgeous scenic coast. The drive along that coast is a very pleasant one, as it takes you along some beautiful coastlines. You’ll get to see fishing villages and farming villages, too. If you need to stop somewhere to eat, you’re certain to find some delicious seafood near many of the beaches.

The La Tovara ecosystem is the perfect place to enjoy a jungle expedition. The reason is that the river itself is lined with mangroves. This gives you the feeling of leaving civilization behind and enjoying stretches of untouched nature. It feels even more like your own private adventure when you head out on these tours because only small boats head out on this river. You’ll feel more like you’re on a private tour than on one of the larger tourist boats that take you off the pacific coast.

What to Expect from Your Jungle Expedition

Each tour operator provides its own unique jungle expedition experience. Tours are typically around 3 hours long, though there are shorter options closer to an hour. You’ll head about 10 miles along the river on the longer trips.

To truly make your jungle expedition feel like a wild adventure, you’ll head through the area’s only crocodile reserve, the Cocodrilario Kiekari. Keep your eyes open for these astounding reptiles and learn more about them from your knowledgeable guide. Aside from crocodiles, you’ll see mammals, tropical fish, exotic birds and other animals, as well. Your guide will be sure to point out exactly what you should see, being quite adept at spotting the creatures inhabiting this ecosystem.

Lunchtime on a Jungle Expedition

These tours do not include a meal for lunchtime. Therefore, it’s up to you to make sure you’re covered. Some jungle expedition tours have the time to stop and let you off on shore for a while. This way, you can either stop at a great traditional Mexican or seafood restaurant for your meal or at least pick something up to eat. If you won’t have that opportunity, be sure to bring some snacks along to tide you over.

This will help you to make sure you’re eating well, avoiding excessive junk food and keeping your metabolism going while staying out of starvation mode.  Not only is that better for your health and waistline, but it will also make you feel better while you’re on your trip!

5 Healthy Treats You Shouldn’t Give Up on Your Diet

Diet Healthy Treats

When you’re working on losing weight, there are a lot of foods that you need to reduce or eliminate. Yet, there are also some healthy treats that you actually shouldn’t give up.

1. Popcorn

Popcorn is considered one of the healthy treats you can enjoy while dieting. It’s low in calories and contains some protein and fiber. So, the next time that you’re home watching a movie, make yourself some organic popcorn and indulge. Continue reading “5 Healthy Treats You Shouldn’t Give Up on Your Diet”

How to Hack Your Thanksgiving Dinner for Weight Loss

Thanksgiving dinner for weight loss hacksThanksgiving is a holiday during which you can take some time off and think about all of the things in your life that you are grateful for, and it is also a great opportunity to spend some time with your family and friends. But a lot of people also use it as a chance to overeat, and that’s not a good idea. With the Thanksgiving dinner hacks below, though, you can go ahead and indulge without feeling guilty during weight loss. Continue reading “How to Hack Your Thanksgiving Dinner for Weight Loss”