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30+ Tips To Improve How You Eat

30+ Tips To Improve How You Eat
GOOD | Nutrition Made Simple


(Download full article here)

Change How You Think About Food
Whether you want to lose, gain or maintain your weight, a healthy environment is key. It also makes maintenance MUCH EASIER.

Change your environment and you will be more likely to make other needed changes.

The list below will help you design your environmental clean up. As you review this list, make short-term goals, which are applicable for yourself.


Buying Your Food - You'll eat what's there, so make sure it's healthy. It's SIMPLE...but crucial and often overlooked.

  • Try to plan menus on a weekly basis. These menus should be simple, but enjoyable and realistic.
  • Always shop from a list.
  • Prepare a weekly list.
  • Never shop while hungry.
  • Prepare your menu and list on a regular schedule.
  • Have a scheduled shopping day.
  • Buy for specific meals and only in the amount needed to minimize leftovers.
  • Shop from the perimeter of the grocery store.
  • Avoid calorie-dense snack items, such as chips and cookies, which you know are your weaknesses.
  • Buy fruits, vegetable sticks and low-sodium canned soups to eat as low-cal snacks with minimal preparation.
  • Buy foods that help you stick to your plan.
  • Fight the craving. You should avoid grocery aisles that display your problem foods, junk foods such as the candy aisle or cookie aisle. Food chemists make certain food irresistible to your five senses so that you can’t eat just one.

Preparing Your Food

  • Prepare low-calorie, high-quality meals.
  • Use an exhaust fan to lower appetite stimulation. Use the lids for all your pots.
  • Don't nibble while preparing. If you are truly hungry, have a very low calorie snack such as raw carrots or eat some left over vegetables from the night before.
  • Prepare only the amount of meat and starch that you will need for the meal, but prepare extra vegetables.
  • Substitute low calorie items, for high calorie items.
  • Prepare lunches while the evening meal is being prepared, minimizing contact with food

Serving Your Food

  • Put on the table only the food needed for that meal and serve yourself last. Don't leave serving dishes on the table.
  • Serve yourself an "appropriately" small or medium serving. Don't go back for seconds, unless it's more from the vegetable group.
  • Use a small dinner plate so food appears more abundant.
  • Six small meals are more preferable than two or three large meals. This strategy was shown to help participants lose weight in a recent study. But this does not mean you should graze all day or eat when not hungry.

Eating Your Food

  • Chew slowly. This should be a pleasurable experience. Don't attack your food.
  • Put the utensil down between bites.
  • Don't feel like you have to clean your plate. Stop eating when you are comfortably full. Eating more than our bodies needs is wasted.
  • Concentrate on the food being eaten. Enjoy your meal.
  • Eat in one place; don't carry meals or snacks to all parts of the house.
  • Avoid eating cues as much as possible at times not designated for eating.
  • Don't eat haphazardly; plan ahead! If you fail to plan, you will plan to fail.
  • Brush your teeth immediately after a meal, or use some other cue that states that you are through. A glass of hot tea or gourmet coffee is a great cue to let you know that the meal has been completed. Remember, the more often a cue is rehearsed, the stronger the response becomes.

Cleaning Up

  • Clear the table immediately.
  • Dispose of leftovers or scrape plates immediately. Don't leave around food to "pick at."
  • If it's inconvenient to clear the table immediately, then leave it; go to another room for your conversation or cup of coffee.
  • If leftovers are to be saved, do so immediately. This may be a good opportunity to prepare your lunch for the next day.
  • Find an alternate activity to capture your interest after eating time. Preferably "move." A walk would be great.

We hope you found this information helpful.  Help us spread the GOOD word. Comment, Share and Follow Us @gogoodguru.

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Struggling to keep up with all the new information coming out? Interested in learning how to navigate the latest trends and fads in nutrition?

CLICK HERE for our 
FREE "Nutrition Made Simple Guide"

You'll learn...

  • How to make sense of the latest research.
  • Ways to eat better without resorting to fads.
  • How to understand controversial topics like grains, detoxes, GMOs.
  • Strategies to eat the right amount of calories at the right times.
  • How to prepare healthy meals when you need them.
  • And much more…


Looking for more ways to up your wellness game?
CHECK OUT our Online Coaching

Join Our Newsletter! 
Stay up with all the
GO GOOD News

Get great wellness content, FREE recipe ideas & workouts, access to special events, Flash Mob Workout notices and much more.

Do You Need To Lose Weight?

Do You Need To Lose Weight?
GOOD | Nutrition Made Simple (Download full article here)


(Download full article here)

7 Simple Questions To Help You Decide
So your favorite jeans have gotten a bit too close-fitting for comfort. Maybe you don't cut quite the figure in your bathing suit that you did a few years ago.

Do you really need to lose weight? Are you putting your health in danger -- or just carrying around a little harmless extra padding?

The standard answer is that you're overweight if your body mass index (BMI) is 25 or higher and obese if your BMI is 30 or higher. There are 7 Questions You Should Ask Yourself


  • What is your lifestyle?  Regular physical
    activity and healthy eating are important, no
    matter what your weight or your BMI.
  • What is your family history?  If a close
    relative has a history of high blood
    pressure, heart disease, diabetes, or other
    weight-related ailment, it's crucial to be
    mindful of your weight.
  • What is your weight history?  People who
    have consistently gained weight over the
    years need be careful. Experts say your BMI
    should not increase dramatically, even as
    you age. Even moderate weight gain in
    adulthood can increase your risk of
    diabetes.
  • How is your weight distributed? Weight
    gained above the hips -- the so-called
    "apple" shape -- can be problematic. In
    both men and women, bigger abdomens
    can signal trouble.
  • How do you feel? Seriously consider
    weight loss if you are overweight and have
    joint problems, shortness of breath, or
    other health troubles that limit your day-today
    living.
  • What is your health profile? If your
    cholesterol and blood pressure levels are high
    and your BMI falls into the overweight or
    obese category, it's important to lose weight.
    If your BMI is between the high end of
    healthy and low overweight range, it's a good
    idea to talk to your doctor about whether
    weight loss is right for you.
  • What is your waist size? A waist
    circumference of 40+ inches in men and 35+
    inches in women signifies a health risk,
    particularly in people with BMIs of 25-34.9
    (the overweight category). Clothing size isn't
    not a good indicator of weight or health; sizes
    vary by manufacturers. But your own
    clothing, like a favorite pair of pants --is a
    good personal gauge of your weight.

The Body Mass Index
To understand the issue of weight and wellness,
you first need to know your BMI, the common
measure of fatness that is at the heart of the
debate.

Find out your own BMI with a simple formula:

  • Divide your weight in pounds by your height in inches squared.
  • Multiply by 705.


For example, consider a woman which is 5'6" and weighs 190 lbs.:

  • Height of 5'6" = 66 inches 66
  • squared (66 x 66) = 4,356 190
  • divided by 4,356 = 0.0436 0.0436 x
  • 705 = 30.75

This individual's BMI would be rounded up to 31. 

A BMI of:

  • 18.5 or less is considered underweight
  • 18.5-24.9 is considered ideal weight
  • 25-29.9 is considered overweight
  • 30 or higher is considered obese

Is BMI the most accurate way to determine
your wellness level?

No...In fact, many doctors and researchers say
the BMI is a great tool to figure out whether
someone is overweight or obese. However, has
it's limitations.

This overweight category of 25 to 29.9 is a bit
deceptive because it was never meant as a gauge
for weight loss.

The well-muscled and the big-boned have often
found themselves in the BMI's overweight or
obese categories, a frequent criticism of the
body fat measurement.

Your Waist-to-Hip Ratio
Those who are considered "apple-shaped" (fat
accumulates around the belly) are at a much
higher risk for: Heart Disease, Hypertension,
Diabetes, Elevated Blood Lipids than those who
tend to carry their weight in the hips or thighs.

Obesity Can Also Affect Medical Care Too
much fat can obscure imaging tests, like X-
rays, CT scans, ultrasound, and magnetic
resonance imaging (MRI).

For example, in an ultrasound, the beam may
not be able get through layers of fat to get an
image of a person’s appendix, gallbladder, or
kidneys.

Who Should Lose Weight?
It's possible to be fit and fat -- and that's better
than being unfit and fat. But if you're
overweight, you still need to lose weight.

When you hit the BMI range of 25 to 27 --
overweight and heading into obesity you should
start thinking about losing weight.

Whether someone needs to lose weight must be
determined on a case-by-case basis. That's
because everyone's bodies and health profiles are
different.

​Risks of being overweight and inactive
If you are overweight (BMI over 25) and
physically inactive, you may develop:

  • Cardiovascular (heart and blood
    circulation) disease
  • Gall bladder disease
  • High blood pressure (hypertension)
  • Diabetes
  • Osteoarthritis
  • Certain cancers, such as colon and breast

​Risks of being underweight
If you are underweight (BMI less than 20), you
may be malnourished and develop:

  • Compromised immune function
  • Respiratory disease
  • Digestive disease
  • Cancer
  • Osteoporosis
  • Increased risk of falls and fractures.

Body fat distribution and health risk
A person’s waist circumference is a better
predictor of health risk than BMI.

Having fat around the abdomen or a ‘pot belly’,
regardless of your body size, means you are
more likely to develop certain obesity-related
health conditions.

Fat predominantly deposited around the hips
and buttocks doesn’t appear to have the
same risk. Men, in particular, often deposit
weight in the waist region.

Studies have shown that the distribution of body
fat is associated with an increased prevalence of
diabetes, hypertension, high cholesterol and
cardiovascular disease.

Generally, the association between health risks
and body fat distribution is as follows:

  • Least risk – slim (no pot belly)
  • Moderate risk – overweight w/no pot belly
  • Moderate to high risk – slim with pot belly
  • High risk – overweight with pot belly.

Genetic factors
The tendency to deposit fat around the middle is
influenced by a person’s genes. However, you
can take this genetic tendency into account and
do something about it.

Being physically active, avoiding smoking and
eating unsaturated fat instead of saturated fat
have been shown to decrease the risk of
developing abdominal obesity.

Things to remember

  • BMI is an approximate measure of your
    total body fat.
  • Being underweight or overweight can
    cause health problems, especially if you
    are also inactive.
  • Your waist circumference is a better
    predictor of health risk than BMI.
     

We hope you found this information helpful.  Help us spread the GOOD word. Comment, Share and Follow Us @gogoodguru.

Don't miss any of our latest posts and news. JOIN OUR MAILING LIST


Struggling to keep up with all the new information coming out? Interested in learning how to navigate the latest trends and fads in nutrition?

CLICK HERE for our 
FREE "Nutrition Made Simple Guide"

You'll learn...

  • How to make sense of the latest research.
  • Ways to eat better without resorting to fads.
  • How to understand controversial topics like grains, detoxes, GMOs.
  • Strategies to eat the right amount of calories at the right times.
  • How to prepare healthy meals when you need them.
  • And much more…


Looking for more ways to up your wellness game?
CHECK OUT our Online Coaching

Join Our Newsletter! 
Stay up with all the
GO GOOD News

Get great wellness content, FREE recipe ideas & workouts, access to special events, Flash Mob Workout notices and much more.

To Shake Off The Blues…Shake What Ya Momma Gave Ya

​​​​WEEKLY CHALLENGE: 
Shake What Ya Momma Gave Ya


This post is contributed by our very own Tanya Smith-Chappell, a Coach, Trainer and Studio Manager at Go Good Guru.

Having a tough time with the transition into Fall? You’re not alone…

It has ALWAYS been a tough transition for me. I LOVE the sun and the warm weather. Maybe it’s become I’m a summer baby, (-:

When the Fall Funks hit the first thing I do is turn on some tunes and “Shake What My Mamma Gave Me”.

It’s fun, playful, and maybe a little embarrassing for those “less hardened”…but maaannnn does it lift your spirits.

MY CHALLENGE TO YOU...Try it.. Have a daily dance party!

Find 5-10 minutes every day to play your ALL-TIME favorite songs and GET YOUR GROOVE ON!

The sillier this sounds to you... the more you probably need to do it!

This will immediately help you relax, lighten your mood, and leave you feeling refreshed and totally recharged.

TRUE STORY: One of my favorite times to dance is in the kitchen when I’m cooking dinner or cleaning up. If the right song comes on I’m lost in my own world. More times than not I turn to find one of the kids watching me and shaking their heads.

UNLESS it’s a Kids Bop Song…Then it’s on...DANCE PARTY!!!”

An evening dance can really help you wind down from the day. It’s an easy way to do something good for yourself and it’s soooo much fun.

On days you’re not in the mood, just turn on the right music to make sure you can’t help yourself.

Dancing is GOOD for you – it boosts your mood, balance, coordination, and depending on how much you shake it, can be a mini workout.

…piece together some choreography and it can improve your memory and brain power 😉

SO…ARE YOU READY TO SHAKE A TAIL-FEATHER?

=======================================================

What music do YOU love to dance to?! What songs will you be putting on your dance party playlist?

Join us! Let us know in the comments.


Tip Tuesday: Aim For Better Than

TIP TUESDAY: Aim for BETTER THAN


Common client question: "How do I know what I should eat when it all seems bad?
Answer: When you're about to eat, ask yourself, What's available and what would be better than?  Del Taco or Subway? Bagel or Candy Bar? Chips or Pretzels? Hard Boiled Egg or Protein Bar?  Once you've narrowed it down to the best option.  That's what you should eat. " 

By the way...the REAL TRICK...regardless of what you picked, you took the time to ask the question.

You've starting creating Nutrition Awareness....TADA!!!

SCROLL DOWN to get the FREE INFOGRAPHIC that  answers the questions we asked.


We've been hearing it our entire lives.  We all know eating well is good for you.  

In an ideal world...You sit at the dining table and calmly, slowly, peacefully enjoy your food.

However, more often than not the reality is...You lose track of time while finishing up one last work email, forget to eat, and then rush out the door to pick your son up from school so you can take him to rugby and then drive your daughter home after swim practice.

Somewhere in between: A half-eaten KIND bar, a Granny Smith apple, and some cashews.

The truth is, life isn’t ideal for anyone. But you still have to eat. And you’re allowed to prioritize healthy eating even if you’re extremely busy.

Dr. Rachel K. Johnson, Ph.D., M.P.H., R.D., chair of the American Heart Association’s nutrition committee states, "We know from research that being exposed to healthy food means you will develop a preference for that food over time. For example, once you become accustomed to eating lower-sodium foods, you will find that foods you used to eat taste very salty,” Johnson said. “By adopting a healthier diet you will not only add years to your life but you’ll improve the quality of the years you have.”

Use the chart below to help you make healthier decisions when it comes to your nutrition. 

Remember, the trick to starting and maintaining a healthy diet is to make your goal to EAT BETTER NOT PERFECT.  

GoGoodGuru.com | Tip Tuesday - Aim for Better Than when trying to improve your nutrition.  Work to be  better NOT perfect. #betterthan

GoGoodGuru.com | Tip Tuesday - Aim for Better Than when trying to improve your nutrition. Work to be better NOT perfect. #betterthan


Struggling to keep up with all the new information coming out? Interested in learning how to navigate the latest trends and fads in nutrition?

CLICK HERE for our FREE "Nutrition Made Simple Guide"

You'll learn...

  • How to make sense of the latest research.
  • Ways to eat better without resorting to fads.
  • How to understand controversial topics like grains, detoxes, GMOs.
  • Strategies to eat the right amount of calories at the right times.
  • How to prepare healthy meals when you need them.
  • And much more…

Monday Challenge: Send A Handwritten Card

MONDAY CHALLENGE: 
Send A Handwritten Card


When was the last time you got an actual handwritten note in the mail? Or even a simple postcard?

How did it make you feel? Pretty special, I’m guessing.

Let’s share the love with this week’s wellness challenge!

This week, let’s set aside some time to send a handwritten card, note, or letter to brighten someone else’s day.

That’s right- JUST ONE, SINGLE CARD!  Not too hard, right?!

You could reconnect with an old friend or coworker, thank a business associate, bring joy to a family member, or just say hello to a neighbor.

You don’t have to spend a lot of time on this project – just a few sentences can mean so much.

There’s something about seeing someone’s handwriting in a note that gives it more meaning than an email message or text could ever have – it’s more thoughtful and personal.

Nowadays, most of us only get bills and junk in our mailboxes.

Let’s make checking the mail fun again!

Are you in for the challenge this week!? Post below and let us know! Also- if you want to snap a pic of the front of your card before you send it, We’d love to see it




Monday Challenge: Release Your Inner Tarzan

MONDAY CHALLENGE: 
Release your inner TARZAN
to Conquer Tough Goals


How did you do with last week's Kitchen Clean-Out Challenge?

This week we'll go over an easy way to reach a goal that may seem out of reach.

Ever heard of the Tarzan Method?  It’s pretty cool – and we’re going to use it in our challenge this week!

Here’s how it works...  When Tarzan swings through the jungle--from tree to tree--vine to vine,  he has no predetermined route.  

He just grabs the next available vine.  Is it the straightest or most efficient route? No, but...

HE'S ALWAYS MOVING WITH FORWARD MOMENTUM...
and he ALWAYS GETS WHERE HE'S GOING.

Does this fit EVERY goal? Nope… but sometimes it’s just not realistic to have every single detail planned out.

Now this is a different kind of challenge.

Apply this method to ONE PARTICULAR aspect of your life where you’re struggling…. whether it be work, a personal issue, or making the right meal choices…

When the next opportunity is in front of you… TAKE IT and make that one decision to move you closer towards that goal

Don’t think of everything you need to do in the future to achieve the larger goal- just take it one vine at a time.

Do you accept this challenge?  Leave a comment below and let me know!




Monday Challenge: Kitchen Clean Out – Tip

MONDAY CHALLENGE TIP
Kitchen Clean-Out


This week's challenge Kitchen Clean-Out was to raid your ENTIRE KITCHEN – getting rid of anything you no longer need, use, or isn’t serving our health & fitness goals. We know...easier said than done. Just as with everything else in life-- if you take one step at a time...before you know it, you'll be there. #MondayChallenge #CleanUp


Monday Challenge: Kitchen Clean Out

MONDAY CHALLENGE: Proper Posture

This week' s challenge is one that you will probably both love  and dread all at the same time!   

We’re going to raid our ENTIRE KITCHEN –
getting rid of anything that we no longer
need, use, or that isn’t serving our health and fitness goals. 


So let’s get started!   

     1. Start with the pantry.  Go through EVERY shelf and toss anything that’s expired, questionable (hyep, it happens!), or is overly processed.  

     2. Move to the kitchen cabinets and drawers and do the same thing.  

    3.  Put on your “it’s go time” face, and get busy with your refrigerator and freezer!  

The easiest way to do this is to do each area one at a time, raiding it and then giving each area a little scrub-down as I go.  

Have a question about how long you should keep foods? Here’s a great chart from REALSIMPLE.   

Download, print and keep in your kitchen as a handy guide.



Once you’re done cleaning everything out, take a few minutes to assess what’s left and see what you need to restock in your kitchen!    

This may not sound fun- but we PROMISE when you’re done, your soul will be happy 🙂   

Are you in for this week’s challenge?  If you are, post up your “before” pic of one part of your kitchen so we can all hold each other accountable!  



Teacher Appreciation Day

Happy Teacher Appreciation Day

Happy Teacher Appreciation Day

Teacher Appreciation Day

You would be hard pressed to find someone that hasn't been effected by a great teacher at some point of their lives.  The ways in which teachers have and do touch our lives is immeasurable.  

Kathryn Struck,  taught high school for forty years, moved to the college level, and then  began to substitute teach in grade schools, middle schools and high schools in her area.   Kathryn exhibits the true love or teaching and molding the minds of our kids.   

So on this National Teacher Appreciation Day, we we thought it fitting to share an article below that she wrote titled:

"What is the importance of teacher in our life?"

We think she said it all.  Please give the teachers in your life past and present a shout out today and let them know how much you appreciate them!!

Let us know in the comments below an let us know what teacher impacted your life and how.


The teacher is ONE of the most important people in a student’s life. Teachers are everywhere—your first teachers were your parents or guardians. Your second teachers were your extended family and your friends.

When you started formal schooling at around age 5–6, teachers gave you the information, the knowledge that helped you knit together the meaning of your life. Good teachers helped you learn to socialize with others appropriately. A good teacher gave you the ‘aha’ moment—when you could see patterns between and among previously disconnected facts and opinions. The teachers in your school, be it public or private or parochial, helped you advance what you knew or were learning—from experiences you had, to ideas you imagined, and your young answers to life’s greatest mysteries.

Your family or those who cared for you were doing this, too, but you needed outside reinforcement. And you probably wanted to learn. Not every child wants to go to school, but everyone of them that I have met wants to learn.

As you aged, your thinking became more and more complex and personal: you needed more than one official teacher to assist your diverse thinking and knowledge.

Even now, if you are not working with a ‘teacher’, you are still learning from the experience of living, from reading the newspaper, watching programs, reading books—every living moment is a learning moment, and there will always be people who can help you understand what you see and experience. At several points in your adult life you may seek out a ‘teacher’ for a certain area of study—and that teacher will attempt to help you make sense of all that you have become.

Ultimately, as we age, we seek philosophers and those who can help us achieve balance in life—in my opinion. We look for those who can keep our thinking ‘young’—flexible, and help us roll with the rapid changes in our culture. They help us work out our limitations and our promises. You are a teacher. There are those who need to hear your point of view so they have a broader point of view.

Life can be very cruel and painful for many people, and this will affect their acceptance of new ideas, and other points of view. They may reject being taught. Even those people can be good teachers for us. They teach us compassion.

ALL teachers are very important.

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