In TEENAGE SURVIVAL GUIDE TO KEEPING IT OFF, Samantha shares some of her most recent experiences regarding weight gain and loss. She gives people an easy guide to follow by teaching them to start off by making small changes in their lifestyles. Samantha hopes to inspire and encourage teenagers to help them overcome weight related issues.
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Teenage Survival Guide To Keeping It Off
By Samantha Bonilla
AuthorHouseCopyright © 2014 Samantha Bonilla
All rights reserved.
HOW TO KEEP IT OFF WHEN YOU ARE FEELING DOWN
Life is full of ups and downs. Things happen in life that can't be avoided. So one day if you are feeling really down and upset, don't eat your problems away: that is NEVER the answer.
Here are some alternatives to what you can do ...
* Stick to your servings of healthy foods
* Hang out with a friend
* Talk with a trustworthy person (friend, family member, mentor)
* Channel your emotions through a healthy outlet like signing, dancing, writing, or exercising
* Enjoy a glass of tea while reading a book
* Spend time with your pet
HOW TO KEEP IT OFF BY EATING BREAKFAST
When you wake up in the morning it is important to fuel your body and eating breakfast can achieve this. Every morning I eat almond butter with a banana and I have almond milk with a healthy oat cereal. I also drink green tea with it. I enjoy breakfast because it is my favorite meal of the day. If you are one who does not like to eat heavy in the morning, then you can have something lighter. Eat nuts, a piece of fruit, yogurt, or some egg whites, just to have something in your stomach. Your body needs some source of energy in the morning to function properly. When I started eating breakfast every morning, I felt better; I had more energy and I was more focused.
HOW TO KEEP IT OFF BY EATING LUNCH AND DINNER
Most kinds of foods that I would eat for lunch I would eat for dinner as well. This being turkey and cheese with steamed mixed vegetables or grilled salmon with brown rice and grilled veggies. These two examples of meals can be interchangeable for lunch or dinner as well as many other combinations to choose from. You can switch up the source of protein, the kinds of vegetables, and the types of good starches. Brown rice, whole grain breads and whole grain pastas are better options for good starches. When picking meat to eat, stick to lean cut meats, or seafood is great too. Leaner meats do not have as much fat.
HOW TO KEEP IT OFF WHILE EATING SNACKS
Snacks are very important to eat throughout the day. I eat every 3 hours or so. Depending on the day, I can have anywhere from 2 or 3 snacks each day. I eat snacks in between main meals. Overall I eat 5-6 small meals (snacks and main meals included) throughout the day. This keeps your body fueled with energy while boosting your metabolism.
Greek yogurt is such a great snack. Have some plain yogurt and add in some fruit like berries, or even some granola. You can also add some cinnamon or cocoa powder in it. It really is a scrumptious treat.
Nuts are a beneficial snack as well. They are high in good fats and good proteins. My favorites are macadamia nuts, almonds, and pecans.
Veggies and fruits, of course are excellent as well. You can add hummus as a dip for fresh veggies. Sweet potatoes are also excellent sources of good carbohydrates.
Cheeses are great and my favorites are feta and Swiss cheese, but of course any kind of cheese in moderation is perfectly fine, especially when paired with whole grain or brown rice crackers. Nut butters are also good with crackers and are delicious on fruit.
Keep in mind that late night snacks are not the worst thing for you; you just have to make sure you are eating the right thing. I would not recommend anything too heavy. If you are up late studying for a test, make sure you eat something so you have the fuel you need to get through. Everybody is different so I recommend seeing what your body can handle late at night. For example, I like to eat nuts; they are light enough for me while providing my body with the energy I need.
Tip: Try not to eat a full meal and then go right to sleep. Give your body time to digest the food, rather than sleeping on it.
HOW TO KEEP IT OFF WHILE EATING DESSERT
You can keep the pounds down while eating dessert, as long as you eat the right kind. Some of my favorite desserts to eat are not completely classified in the dessert category because what I eat to satisfy my sweet tooth are not candies and cakes.
I like eating dark chocolate. I usually eat dark chocolate with 80% cocoa or higher and that is healthiest for you because the sugar content is lower. There are many different kinds of dark chocolate there are kinds with sea salt or nuts, so you cannot get bored. It is easy to mix up different types of dark chocolate to experience different flavors and tastes. There are also dark chocolate covered nuts which are great, too.
Another great dessert to have once in a while is frozen yogurt which I enjoy once a week. This is a great dessert that I prefer over having ice cream. You can pick from gluten-free, non-fat, and no sugar added yogurt. Pick your flavor, and then add your toppings because there are many of them!
Healthy toppings include all freshly cut fruit, dark chocolate, and nuts.
Tip: Melt your own dark chocolate and make different types of chocolate covered fruits and nuts. Try something new!
As for cheat days, I get asked if I have them. The answer is yes! The key to living a healthy lifestyle is to not deprive yourself of the foods that you love. If you do, then this often leads to over indulgence and I have learned this from my past experiences. I plan my cheat days according to special occasions. If a birthday, holiday, or a big family party is coming up, I will use a cheat day for that.
Tip: Moderation is key. It is important to reward yourself moderately and not by overdoing it.
HOW TO KEEP IT OFF WHILE EATING CARBOHYDRATES
I believe carbohydrates can be a little tricky to understand. It is just important to remember where the healthy carbohydrates can be found, (the amount of carbohydrates can be found on the nutrition label on food packages). Carbohydrates to stay away from are found in white flour, cakes, cookies, white bread, and basically all junk food. Good carbohydrates are found in healthier foods like brown rice, rye bread, whole grains, vegetables, fruits, and nuts. Fruits, vegetables, and nuts can also be eaten as healthy snacks during the day.
HOW TO KEEP IT OFF WHILE PREPARING FOOD
Food preparation is another part to this lifestyle. You could have healthy food to make a meal, but if you fry the whole meal, there is loss of nutitional value. Here are some healthy substitutions when cooking or baking.
Cook foods in olive oil or with olive oil cooking spray instead of frying it in butter. Olive oil can be used for baking (meats and vegetables), grilling, or even sautéing. Olive oil is natural and a healthier alternative. However, it is okay to use butter sparingly because it is natural. Pick butter over margarine. Margarine contains chemicals and is not natural (the ingredients of margarine can be found on nutrition labels). It is better for your body to break down something natural than something that is processed.
Use lemon, ginger, sea salt, and other herbs and spices to season food instead of heavy barbeque sauces and salad dressings because they often contain a lot of sugar.
Tip: Even when you go out to eat, ask for dressings and sauces on the side. It's ok to request plain or lightly seasoned foods and you can also ask to have your food steamed, grilled or baked.
HOW TO KEEP IT OFF BY SPICING IT UP
There are so many spices that can add more flavor to your food. These spices are garlic, parsley, cinnamon, raw cocoa, basil leaves, turmeric, and there are also many more. You can also experiment with new spices or add spices that you enjoy. These aided supplements can make food taste more flavorful.
As for drinks, I mainly drink water. However, teas, milk, and all natural juices are great too. I am an avid seltzer drinker and I like to flavor it with fresh citrus fruits like oranges, lemons, and limes. There are many great teas that taste great. I like to drink green tea and chai tea. However, be very careful and watch out for teas with added sugars. Just stick to tea bags and loose tea. As for milk, if you do not want to drink regular milk, coconut milk and almond milk are very tasty and great alternatives.
Avoid soda because the sugar and chemicals involved in the production of this drink are very harmful to your body. I also stay away from artificial sweeteners.
HOW TO KEEP IT OFF AT A PARTY
Whether it is a birthday party, holiday party, or even just a get together with friends, I have the perfect solution to maintaining your weight.
First, let's start off with beverages. Water is the best, but seltzer with lemon or lime is also very good for you. Unsweetened tea works as well. All natural fruit juice is great too. Juice can be confusing, but all natural fruit juice contains no added sugars. So stick to organic and natural juice products.
Next, snacks. No doubt there will be chips. Always remember serving sizes! Chips are okay to have but remember to have them in a serving, and that serving is your dessert for the day. Choose baked chips over fried, of course. Crackers and dip such as hummus, are even a little healthier way to go, fruit and veggies are even better.
Whatever type of party it is, keep yourself moving and active. Usually talking to people you know or introducing yourself to new friends will generally keep your mind off of all of the unhealthy food. It is always good to keep socially active.
HOW TO KEEP IT OFF IN COLLEGE
College eating can be tricky but here is how I got through it.
Stick to anything that is fresh. Raw vegetables and fresh fruits are the best. Steamed and baked come next, so stick with plain foods and flavor them yourself. Order salads with dressing on the side and add sparingly for flavor. It is easy to make your own dressings with olive oil and vinegar. Fresh lemon dressings are great too.
If you live on campus, get a small refrigerator and shop for healthy items to put in there so you can grab snacks on the go from your dorm room.
If you commute, bring a small lunch bag with some healthy snacks for the day. I find that this lifestyle takes a little bit of planning. So make sure you have some time to pack a few extra snacks for the day. It is helpful to make snacks and to get them ready the night before. Usually my lunch bag contains a water bottle, protein bar, two pieces of fruit, whole grain crackers, and even some raw vegetables. The reason why I pack a lot of food in my lunch bag is just in case I stay out longer than planned. It is better to be prepared so that you will not be forced to grab something unhealthy if you become hungry.
HOW TO KEEP IT OFF ON VACATION
Everyone needs a break once in a while, and everyone deserves to enjoy themselves. A vacation is an excellent way to do that. Even though you are on vacation, you can still stick to your servings. Eat a lot of veggies and fruit, have lean meat, and limit your bread servings. DON'T have a big dessert every night. Have it only occasionally even on vacation! If you can, share one with someone who you are on vacation with. That's always the healthier way because you are eating a smaller portion and you are not depriving yourself.
Vacation is not necessarily all about food. There are plenty of other things to focus on. Go on nature walks and play games outside. If you are vacationing in paradise, have a beach day. Go to an amusement park or even go shopping. Keep active and keep busy. Also remember to keep hydrated by drinking a lot of water! I cannot stress this enough! This is so beyond important! Especially in a very warm climate, drinking water is vital. Keeping active on vacation is important too because it prevents you from being sedentary.
HOW TO KEEP IT OFF BY EXERCISING
There are many different ways to get your body moving. Think outside of the box when deciding what kind of exercise to do. It is always important to get a good cardio workout. Instead of taking a jog by yourself, think about running around with your dog or riding a bike. There are other alternatives as well. Jumping on a trampoline or jumping rope are both excellent ways to keep the heart rate up while exercising. Another great form of exercising is swimming. Many muscles in the body benefit from swimming. Be active with your friends and play a game of soccer or basketball. Who said you can't have fun and still get a great workout?
Remember that you do not have to go to great lengths to workout or spend a lot of money either. You do not have to go to a gym to get a good workout. Just maintaining some type of physical activity is important.
Tip: If you have a smart phone, there are plenty of free apps available that you can download. These apps can help you keep track of what you eat and will record your workouts.
HOW TO KEEP IT OFF BY RESTING
Another huge component to my lifestyle is restoration. It is very important to rest your body after a long day at school or work, and after exercising. Without rest your body will not be able to properly repair after strenuous activities. Make sure you take rest days in between workouts. I take one or two rest days a week. If you are new to exercising, then my suggestion would be to exercise every other day at your own pace. Stretch before and after you workout to avoid injury and muscle strains. Getting a good night sleep is also effective and very necessary. I have learned this from past experiences that it really does make a difference when you take rest days seriously.
* Drink water, not soda.
* Replace fattening snacks with fruits and vegetables.
* Eat whole grain products instead of white flour products.
* Exchange one hour of tv for one hour of exercise.
* Turn any negative energy into something productive and positive.
* Make your own natural and fresh fruit juice instead of drinking juice with added sugars.
* Write down everything that you are stressed about instead of eating junk foods.
* Use egg whites instead of a full egg with the yolk.
* Almond milk, coconut milk, and rice milk all substitutes for regular milk.
* Keep your food in proper portions to prevent overeating.
The next few pages are lists of foods that I particularly like and that are good for you. If you are having trouble picking out a fruit or vegetable and want to try something new, these lists will give you some ideas! These lists are complied of foods that I eat, but are not limited to the possibilities. There are plenty of other good foods that are not mentioned on the lists.
Excerpted from Teenage Survival Guide To Keeping It Off by Samantha Bonilla. Copyright © 2014 Samantha Bonilla. Excerpted by permission of AuthorHouse.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
Table of Contents
Teenage Survival Guide To Keeping It Off,
How to Keep It Off When You Are Feeling Down, 1,
How to Keep It Off By Eating Breakfast, 2,
How to Keep It Off By Eating Lunch and Dinner, 3,
How to Keep It Off While Eating Snacks, 4,
How to Keep It Off While Eating Dessert, 6,
How to Keep It Off While Eating Carbohydrates, 8,
How to Keep It Off While Preparing Food, 9,
How to Keep It Off By Spicing It Up, 11,
How to Keep It Off at a Party, 13,
How to Keep It Off in College, 14,
How To Keep It Off On Vacation, 15,
How to Keep It Off By Exercising, 16,
How to Keep It Off By Resting, 17,
Healthy Replacements, 18,
Food Lists, 19,
Transformation Pictures, 31,