White Rice vs. Brown Rice

Whenever the word "diet" comes up people's mind tend to jump to low carb, whole grains, more fiber etc. aside from the initial "I will never eat anything good again" thought.

However, did you know that your body, especially your brain runs on carbs? That is your primary source of energy. Without getting too technically, you need carbs; but the right kind. The complex kind. These carbs come from whole foods that break down slowly in the body, verse simple carbs that are pretty much in the straight sugar form with no real nutrient value and enter our cells to quickly. If it isn't used, you don't lose it you store it!

Which brings me to the white rice vs. brown rice debate.

Naturally, you may assume brown rice should be the clear winner. After all we have been taught white bread is not the best choice; eat whole wheat. And honestly, I thought this too for years. Until recently when I learned the difference between the two.

White rice is brown rice but with out its thick germ layer coat. The problem is this germ layer, while it does have fiber and nutrients, has poor bio-availability. Simply stated our bodies don't get any real value from it and passes through our bowels without being used. While fiber is important to our diet this is the insoluble kind that just bulks up our stools.

Also while brown and white rice have the same amount of calories brown rice has more fat in it. Not much like 2g vs white rice 0g, but still that is an extra 18 calories per cup. {White rice 200 calories Brown rice 218}.

{source}

But why all the hype on brown rice then? Apparently the research on brown rice and its health benefits was done based on brown rice found in Japan. Here they take around 75% of the germ layer off, making it more bio-available and reaping the fiber health benefits. Here in the States our brown rice doesn't come that way. I suppose you may be able to find some, but I really haven't attempted too.

As with anything moderation is key. Chances are you are not consuming rice daily or more than 1-2x a week. So having the white rice isn't going to ruin your "diet." Remember eating should be diversified. Choosing to eat lots of different fruits, veggies, meats and grains. Each type offers your body something different. Branch out and try new things.

Puppy Chow Almonds

While purusing some of my favorite health and fitness blogs I stumbled upon this recipe from the Lean Green Bean {a brand new RD I might add!}

Source: theleangreenbean.com via Michele on Pinterest

Who doesn't love puppy chow?!
And now this version makes it a healthy treat option.
As always moderation is the key, but now you can enjoy puppy chow without all the guilt.

Why are almonds good for you? 
Glad you asked!

*Almond nuts are rich in dietary fiber, vitamins, and minerals and packed with numerous health promoting phyto-chemicals; the kind of well-balanced food ensuring protection against diseases and cancers.

*They are a complete source of energy and nutrients. Packed with minerals such as  manganese, potassium, calcium, iron, magnesium, zinc, and selenium and vitamins such as vitamin E, riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. These vitamins and minerals keep your cells healthy and help fight off oxygen-free radicals!

*They are packed with GOOD fats, the mono-unsaturated kind that help LOWER bad cholesterol {LDL} and promote GOOD cholesterol {HDL}.

Hand full of almonds a day provides much of recommended levels of minerals, vitamins, and protein.

Plateau?

Anyone else feel this way?!

I know I do.

You ever wonder why your weight loss efforts plateau?
In my honest opinion, not that I have conducted scientific studies on it; I believe it's because we think we eat less than we do and work out harder than we do. And reality is the complete opposite. We eat WAY more and work out way less.

{Food}
Ways to combat this are really paying attention to portion size. Flip that package over and see how many crackers, cookies, Tbsp of peanut butter are in a serving.

You are drinking your calories away. Sodas, juices, smoothies, lattes, alcohol they all have large amounts of calories in them. You may be surprised to realize if you drank more water how the weight would come off.

Salads. Oh salads. The ultimate "diet" food right?! Well, it can be provided you didn't load it up with a bunch of dressings, sauces, cheese and croutons  At this point it starts to lose its diet factor and moves into the "should have just ate the cheeseburger" realm.

Write down what and WHY you are eating. This is three-fold.
1. It helps check mindless eating and grazing. If you have to write down "I ate 3 goldfish." You may stop yourself from grabbing them. You may be surprised to know how quick tastes and bites add up fast!
2. Writing it down allows you to see what you have consumed all day and shows you it is most likely more than what you thought you were eating based on  your calorie plan.
3. Writing down the WHY helps curb emotional eating and can allow you to find other ways to deal with stress,  sadness, boredom and even celebration.

{Exercise}
Pay attention to your workout. Our bodies are highly efficient and while that 1 mile run use to get your heart pumping and your sweat on, it may no longer be pushing you the way it once did. Push yourself and keep your workout fresh and different. If you keep your body guessing it has to work harder, which equals greater calorie burn.

Source: fitsugar.com via Michele on Pinterest

Just like our quick tastes/bites of foods around us add up, so can sneaking in extra exercises.
*Park further away
*Take the stairs instead of the elevator
*If you have little kids and they beg you to hold them, toss them in the air a few times or do a few squats while holding them. Or just plain run around with them at the park.
*Jog the shopping cart back to the cart corral.
* Do some squats or lunges while brushing your teeth.
*Dance around your kitchen while you make dinner.
*Get creative...
I know some of these see hokey, but exercise is cumulative and it all adds up to a lesser you.

{Other reasons}
1. Medications. Sometimes you may be on certain drugs that just keep you from losing. If you have tried everything else, then it's time to consult your doctor and talk about meds.
2. You aren't eating enough. If you are killin' at the gym and really watching what you eat, your body very well may think it is starving. Again our bodies are very smart. If your body is in starvation mode then it will fight to hold onto all the fat it can. You will feel weak and tired because your body is running at minimal metabolic rate in order to conserve.
3. Check your clothes. Does the scale say one number, but yet your clothes are looser?! Well then you may be at the point you are "replacing" fat with muscle tone! I use the term loosely because fat can't actually turn to muscle. But if you are bulking up your muscles it will start burning your fat off. So don't always listen to the scale, but rather to the mirror.

Do you need a kick start to achieving your weight loss goals? Click here to see my site about products that can help get on the road to health. Notice I said get ON the road. They are not to be the entire road you travel.

What are ways you avoid the plateau?