Getufit with Irene- Helping you lead a healthy lifestyle.

Who says you can booze and lose?  The key is balance!  It's not about restricting its about knowing how to incorporate your drinking the right things at the right time and the proper amounts!  Listen to my tips and enjoy a cocktail without having a setback on the scale! 

You can not argue that our mindset directs our thinking and our actions for so many of the things that we do.  For weight loss we often get derailed or become unmotivated when we don't see results.  This adds to the "pity party" which often caters to foods and behaviors that are only going to bring more unfavorable outcomes.  See how you can flip your thinking and create a more positive mindset to create more favorable outcomes ! 

The shelves and isles of the grocery and health food stores are loaded with so many different options when it comes to protein powders.   Whey, soy, egg, pea, casein, plant based are just a few.  Learn which ones are best and when you should consume them!

We all have a comfort zone.  "If it doesn't challenge you, it won't change you." I can say that ALL DAY LONG. You have to push out of that area which is too easy in order to see results. Instead we convince ourselves that we are taking initiative toward our goals, when we are just coasting.  Meet my newest character "Pseudo Diet Sabastian". He's in coast mode.  So is his weight. 

Caffeine myth or caffeine fact? It's not always easy to know. Chances are you have some real misperceptions about caffeine. For starters, do you know the most common sources of caffeine?  One of the most well-known effects of caffeine is its ability to act as a stimulant to temporarily delay fatigue, an effect that can cause insomnia in susceptible people.  How much is too much ....?  Is any type of caffeine good for you ?  Listen and learn! 

Never ever let yourself get hungry!  The problem with snacks is we think of handfuls of crackers and cheese. These are empty calories that do not provide us with any nutritional value.  Change your mindset and your snack menu to something heartier. Mini Meals are the newest buzzword within my program.  See how these can be a gamechanger when it comes to weight loss. 

When it comes to dietary fat, what matters most is the type of fat you eat. Contrary to past advice to eat a low-fat diet — which unfortunately contributed to overconsumption of sugar and refined carbohydrates — newer research suggests that certain types of fat are beneficial and necessary for health. But although we’ve theoretically left the low-fat era behind, it appears that many Americans have yet to fully shake off the shackles of fat phobia.  How much do you need and what types?  How can fat help you lose weight. 

A survey of 3,000 people found that women were twice as likely as men to suffer from ‘carb guilt’, even though they were more likely to be a healthy weight.  Nearly everyone I help lose weight initially  considers carbs to be poison. But is this making us thinner?  A recent survey of these 3000 people found that  about 65 % of men and 58 % of women in the US are overweight or obese and say they prefer to avoid carbs, compared with 58 %and 49 % respectively in 1993.

Not all carbs are the same.

Many whole foods that are high in carbs are incredibly healthy and nutritious.  See which carbs you should include in your diet and which should be avoided ! 

Hara-hachi-bu is a Japanese term meaning “Eat until you’re 70% full.” It originated in ancient times, where people use this advice as a way to control their eating habits. Interestingly, they have one of the lowest rates of illness from heart disease, cancer and stroke, and a fairly long life expectancy.

This approach is helpful because it instructs you to stop eating when you feel only slightly full.

Satiety, the sensation that you've had enough to eat, results from a balance of hormonal and neurological signals reaching your brain from your stomach. Other factors, such as the sensory quality of food, also contribute to satiety. Listen to my tips on getting in front of that hunger so it doesn't control you !