Are Fitness Foods Making You Fat? Learn which fitness industry junk foods you should avoid if you want to lose weightBy Jenna BergenPower. Energy. Greatness. These are three words I would like to think describe my fitness routine. They are also three words commonly used on packaging (or in marketing campaigns) for sports drinks, energy bars, and the other packaged foods that make up the bloated "fitness junk food" industry. But if you're an everyday gym-goer, can they really boost your performance? Or are you just shelling out your cash for, well, calories? Probably the latter. "If you add these products to your diet without subtracting other foods, you're just adding back the calories you're burning during exercise," says Eve Pearson, RD, a sports nutritionist in Dallas. Here, the five fitness junk foods that could be making you fat—and their budget-friendly better-for-you alternatives. How to Stop Overeating After WorkoutsSports Drinks "A sports drink is basically sugar water with a sprinkle of salt," says Nancy Clark, MS, RD, author of Nancy Clark's Sports Nutrition Guidebook. "Only a very select group of people need the extra sugar to stay energized. The rest of us are fine with water." The problem: Millions of Americans guzzle sports drinks when they don't need them, simply upping their calorie intake. "You might as well have a soda," says Clark. As for the extra sodium, Clark reminds us that there's a public health campaign aimed at getting us to reduce our intake of the white stuff. "However, if you're exercising for more than 3 hours in the heat, a little more sodium is helpful. But you could just as easily put a pinch or two of salt on your oatmeal before you exercise to get it into your system." Energy Bars While an energy bar may sound like a great pre-workout snack, a lot of them are nothing more than glorified cookies, says Clark. Many bars—especially those pegged as "meal replacements"—can pack a staggering 300-plus calories, easily negating the ones you're about to burn off on the elliptical. If you're going to reach for a bar, read the nutrition label first. The American Heart Association says women shouldn't eat more than 25 grams of added sugar per day, and men should stick to under 37. "These bars can easily have more than half that," says Pearson. Instead, opt for bars made with whole foods, like KIND or LÄRA bars—or just grab a handful of nuts. Sure, we're a little biased, but we're especially wild about the new Planters Men's Health Nutrition nut mix, from our good pals at Men's Health magazine. . One serving of this pistachio-almond-peanut combo has 6 grams of protein and just a touch of salt, making them low-sodium but totally satisfyingA few of my favorites are Pure Protein Bars, P90X Bars (delicious, although a little high in the sugar) & Shakeology.For more idea's , Also see my "Must Haves"
Shaun T's Fix Your 5 Problem Areas Cheat Sheet From DoctorOz.comTarget your problem areas with this 5-week plan from Shaun T, creator of the Insanity Workout. His combinations of foods and exercises are designed to help you shape your butt, thighs, waist and more on a daily basis. Shaun T, the creator of the Insanity Workout, has created a combination diet-and-workout regimen designed to bust your most common problem areas. Each food and exercise target a specific fat zone on the body. By eating certain foods at certain times of the day, you can maximize their effects.
Get the printable version of this cheat sheet.To See The Complete Dr Oz Clip With Shaun T Click On Link Below :
According to Shaun T, it takes about four weeks for the body to respond to these changes. But with his plan, he’s giving you five weeks to start noticing a difference and giving you some wiggle room for any slip-ups.
Most importantly, to correctly follow this plan, you should eat most of your food before 3 p.m. A new study found that people who ate 60% of their food before 3 p.m. lost weight faster. The people who ate later lost less weight – and it took more time to lose the weight. They also had lower insulin sensitivity, which is a risk factor for diabetes.
According to Shaun T, you should eat all the foods and meals on this 5-week plan before 3 p.m., with the exception of dinner.
Below, learn why the foods in Shaun T’s plan work well to target specific problem areas.
Pumpkin to Target Back Fat
Pumpkin has a low glycemic load (as opposed to glycemic index). Glycemic load combines a food’s glycemic index (which refers to the refined quality of carbs) with the quantity of the food available. Because pumpkins have a low level of carbs, it’s great for not only back fat, but fat all over the body. It’s also a great source of vitamins A and C, as well as fiber. You can have pumpkin in soups or in breads made with whole-grain flour.
Low-Fat Ricotta Cheese to Tighten Your Thighs
Ricotta cheese has 337 mg of calcium per half-cup, which is 34% of your recommended daily allowance. Studies show that boosting calcium consumption spurs weight loss in those who are calcium deficient. Calcium has been shown to regulate the way fat cells store, build up and break down fat. When your body is deprived of calcium, it conserves it, prompting the body to produce higher levels of calcitriol, a hormone that triggers increased production of fat cells. In fact, by giving calcium-deficient obese women an extra calcium supplement, British researchers were able to trigger 13 pounds of weight loss.
Microgreens to Slim Your Waist
Multiple studies have connected belly fat to chronic levels of inflammation and cortisol, the stress hormone. However, high doses of vitamin C have been shown to decrease cortisol levels after stressful events.
But why microgreens? These greens provide nutrients at a much high concentration. In fact, they have 4 to 6 times the nutrients than mature leaves of the same plant. Red cabbage microgreens have the highest amount of vitamin C, which is 6 times higher than the amount found in mature red cabbage. Don’t hesitate to add some into your salad during lunch.
Plums to Battle Bat Wings
Like belly fat, arm fat can also be linked to higher levels of inflammation. Therefore, antioxidant-rich foods can help reduce bat wings. One antioxidant-rich food that is know to help is prunes. They’re known for their high content of unique phytonutrients called neochlorogenic acid and chlorogenic acid. These substances have antioxidant properties. Fresh plums will also work.
Freekeh or Quinoa to Get a Better Backside
Both freekeh and quinoa are good sources of fiber, which battle estrogens. Excess estrogens influence gluteofemoral adiposity, or butt fat. This is why teenage girls develop wider hips during puberty. One way to battle fat in this area involves eating more foods rich in insoluble fiber, which interrupts the circulation of estrogens in the body. Freekeh is a Middle-Eastern whole grain. It is actually whole wheat picked before the wheat has fully matured; hence, it’s also called “green wheat.” If freekeh is unavailable where you live, quinoa is a good alternativeTo See The Complete Dr Oz Clip With Shaun T Click On Link Below :
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How Much Water Should I Drink A Day?
It's a simple question with no easy answers. Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors, including your health, how active you are and where you live.
Although no single formula fits everyone, knowing more about your body's need for fluids will help you estimate how much water to drink each day.
Health benefits of water Water is your body's principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.
Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.
How much water do you need? Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.
So how much fluid does the average, healthy adult living in a temperate climate need? The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day.
What about the advice to drink eight glasses a day? Everyone has heard the advice, "Drink eight 8-ounce glasses of water a day." That's about 1.9 liters, which isn't that different from the Institute of Medicine recommendations. Although the "8 by 8" rule isn't supported by hard evidence, it remains popular because it's easy to remember. Just keep in mind that the rule should be reframed as: "Drink at least eight 8-ounce glasses of fluid a day," because all fluids count toward the daily total.
Factors that influence water needs You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you're pregnant or breast-feeding.
Beyond the tap: Other sources of water Although it's a great idea to keep water within reach at all times, you don't need to rely only on what you drink to meet your fluid needs. What you eat also provides a significant portion of your fluid needs. On average, food provides about 20 percent of total water intake. For example, many fruits and vegetables, such as watermelon and tomatoes, are 90 percent or more water by weight.
- Exercise. If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for the fluid loss. An extra 400 to 600 milliliters (about 1.5 to 2.5 cups) of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires more fluid intake. How much additional fluid you need depends on how much you sweat during exercise, and the duration and type of exercise. During long bouts of intense exercise, it's best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening. Also, continue to replace fluids after you're finished exercising.
- Environment. Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. Further, altitudes greater than 8,200 feet (2,500 meters) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.
- Illnesses or health conditions. When you have fever, vomiting or diarrhea, your body loses additional fluids. In these cases, you should drink more water. In some cases, your doctor may recommend oral rehydration solutions, such as Gatorade, Powerade or CeraLyte. Also, you may need increased fluid intake if you develop certain conditions, including bladder infections or urinary tract stones. On the other hand, some conditions such as heart failure and some types of kidney, liver and adrenal diseases may impair excretion of water and even require that you limit your fluid intake.
- Pregnancy or breast-feeding. Women who are expecting or breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are used especially when nursing. The Institute of Medicine recommends that pregnant women drink 2.3 liters (about 10 cups) of fluids daily and women who breast-feed consume 3.1 liters (about 13 cups) of fluids a day.
In addition, beverages such as milk and juice are composed mostly of water. Even beer, wine and caffeinated beverages — such as coffee, tea or soda — can contribute, but these should not be a major portion of your daily total fluid intake. Water is still your best bet because it's calorie-free, inexpensive and readily available.
Staying safely hydrated Generally if you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or light yellow urine a day, your fluid intake is probably adequate. If you're concerned about your fluid intake or have health issues, check with your doctor or a registered dietitian. He or she can help you determine the amount of water that's right for you.
To ward off dehydration and make sure your body has the fluids it needs, make water your beverage of choice. It's also a good idea to:
Although uncommon, it is possible to drink too much water. When your kidneys are unable to excrete the excess water, the electrolyte (mineral) content of the blood is diluted, resulting in low sodium levels in the blood, a condition called hyponatremia. Endurance athletes, such as marathon runners, who drink large amounts of water, are at higher risk of hyponatremia. In general, though, drinking too much water is rare in healthy adults who eat an average American diet.
- Drink a glass of water or other calorie-free or low-calorie beverage with each meal and between each meal.
- Drink water before, during and after exercise.
©1998-2012 Mayo Foundation for Medical Education and Research (MFMER). .
Read this article on Mayoclinic.com.
Survive Holiday Weight Gain with Holiday Shakeology Recipes! So with the holidays arriving (where did 2012 go?!) everyone is excited for pumpkin bread, turkey, sugar cookies, you name it. But how do you keep from binging on all the delicious sweets and back peddling your results so far? OR for those of you who are jumping on the health and fitness wagon now, how do you keep from over indulging and trying to fit a healthy diet into your holiday routine?
Maybe you think this is a little premature to be talking about the holidays and weight gain, maybe you are rolling your eyes and thinking "oh here she goes again!" BUT seriously, you are going to thank me, keep reading! I'm not trying to change your holiday food menu, I'm just trying to improve it!
I know what it's like to tempted at the thought of pancakes with chocolate chips, pumpkin bread baking in the oven, biscuits that could probably warm your heart. Yes, I'm VERY familiar with it because it was a way of eating for me. But this holiday season I vow to stay disciplined! I will treat myself once in a while, key word: once in a while (ok a few words), but I won't let it get the best of me.
This is typically the time of the year MOST people gain weight, "Most people don’t ever lose the pound of weight they put on during the holidays, according to a report in The New England Journal of Medicine. Since the average weight gain during adulthood is about one to two pounds a year, that means much of midlife weight gain can be explained by holiday eating. For people who are already overweight, the holiday weight news is worse.Although the average gain is only one pound, people who are already overweight tend to gain a lot more. One study found that overweight people gained five pounds or more during the holidays." http://well.blogs.nytimes.com/2007/11/22/the-skinny-on-holiday-weight-gain/
So sure, I know that 1 pound may not seem like a lot, which it isn't but imagine that you had the mentality you could eat whatever you wanted, so you did over the next few months. That becomes habit as well as lack of activity, by January when you made the resolution to be fit and healthy, you'll have to throw out your old habits and replace them with new ones! Sounds like a lot of work to me. So why not get it right the FIRST time and survive the holidays still enjoying your favorite dishes (not everyday, its a TREAT), but also trying to figure out how to make those dishes into healthy foods!
Shakeology to the RESCUE! Seriously, I can't imagine not having my chocolate Shakeology through out this time of year. It's when hibernating, drinking coffee, and cuddling are a big part of my agenda, but so is working out and being active! So here are a few delicious holiday Shakeology recipes you MUST try!
1/2 tsp of cinnamon
1/2 tsp of ginger
1tsp of vanilla extract
1 cup of skim milk
1 scoop of Shakeology and ice to blend!
1 tsp. ginger½ tsp. cinnamon½ cup skim milk½ cup cold coffee 1 scoop of Shakeology and ice to blend!
Minty Mocha Chiller½ tsp. peppermint extract½ cup almond milk½ cup cold coffee1 scoop of Shakeology and ice to blend!
If you are ready to try Shakeology, please email me so we can start your journey together and I can help you decide which flavor you would like best!
Quinoa With Onions, Peppers & Garlic
This is one of my favorites to keep in the refrigerator, It is actually better the next day. Its Sooo simple to make., I make a whole batch and eat it for days! ANNNNND Its good for you! ; )
Recipe and Preparation
Makes 8 servings
2 cups of rinsed Quinoa
4 cups of organic vegetable stock
1 diced yellow/green/red bell pepper
2 cloves of garlic minced
1 diced medium onion
2 green onions diced
Extra Virgin Olive Oil : (enough to saute veggies in)
***Occasionally, I add Low Fat Feta cheese to the top and bake in oven for for 5-10 minutes
I myself DO NOT add the items below:
Although, If you like it spicy?
¼ cup Braggs Liquid Aminos or Low Sodium Soy Sauce
1 1/2 tablespoons Cumin
1 1/2 tablespoons Paprika
2 teaspoons Chili Powder
1 teaspoon Cayenne Pepper
Heat olive oil in a large skillet with a lid. Once olive oil has reached temperature add peppers and onions and cook for 5 minutes. Add garlic and continue to sauté until onions and peppers have become soft and garlic has begun to brown (apprx. 5 min) Add quinoa and vegetable stock and bring to a boil. Reduce heat and cover. Allow to cook for apprx 30 minutes and uncover. Top with diced green onions. ENJOY!!!
For Optional Item: Add Braggs Liquid Aminos and the spices. Stir and let simmer for another 10 minutes. Quinoa will be done when the grain becomes tender and translucent while the germ ring will start to separate. Top with diced green onions.
Eating Clean On A Tight Budget, YES You Can!
Is it possible to eat clean when on a very tight budget? People think it’s not, but I’ve been saying for years that it is. It’s time to prove it.
My plan (upon the suggestion of a friend) is to post three meal plans: one for folks looking to lose weight/eat clean on a shoe-string budget, one for those with a bit elasticity in their wallets, and the third, for those who are looking for optimum health without having to worry about cost.
Ideally we would all be able to eat farm-raised, chemical free poultry/beef. After watching the documentary Food Inc., I’m sorry to say that when it comes to eating chicken and beef, folks on a tight budget really do get the short end of the stick. Organic, farm-raised chicken or beef can cost around $8 to $9 a pound. For many, that’s just outside of the budget. Well, you do what you can. You can still get good quality food for cheap.
Okay, here we go.
Quaker Oatmeal ($3.59 for 18 ounce canister), 6 egg whites or egg beaters (15 ounce $3.99)
2 Quaker rice cakes $2.69 (you get 7 days’ worth in a bag), 1 tablespoon of Smucker’s creamy natural peanut butter ($3.69 for jar), 1 scoop of whey protein (Beachbody brand $39.99. It will last you about a month if you use a scoop per day) mixed with water
6 ounces of boneless, skinless chicken breast ($3.29/lb for family pack), sweet potato (.99/lb) or 1 cup of Lundberg brown rice ($3.69 for 2lb bag) , 2 cups frozen veggies (you can find these for 10 for $10 on sale!)
hummus (Tribe 4-pack $2.69) and 2 cups of veggies, or cup of fat-free cottage cheese ($3.59 for 16 ounces), or whey protein and 1/2 serving frozen fruit
6 ounces of chicken/fish/beef (keep beef to once a week) and veggies
Water: 8 to 10 glasses per day, more if very active
Supplements: at the very minimum, take a multi-vitamin.
Total price for the week: Around $35 to $40.
Most people eat out at least once or twice a week. If you cut back on just one dining out experience, you’ll find that you can put that towards your groceries.
Happy eating... Don’t let your tight budget keep you from eating clean and reaching your goals.
50 Ways to Lose More Fat! Fifty Tips for Positive Results! Many concepts evolve as time goes on. Evolving social ideals can cause a marked shift in definition, and a word or phrase can take on a whole new meaning. Around here, "losing weight" is not determined by the scale, as it once was. As far as the scale is concerned, think about this: Amputation of a leg, for example, would affect a weight loss, but just because the numbers are dropping doesn't mean you’re going to suddenly look fabulously slender. Losing weight is all about burning body fat— keeping the muscle and burning the fat. By adding or toning muscle and burning fat at the same time— which is exactly what you should be doing— the scale does not necessarily have to move for you to look great, regardless of the number that pops up.
While we're at it, the word "diet" no longer refers to that thing you routinely cheat on with the trendy name. Those days are over. "Diet" refers to the ongoing, consistent delivery of essential nutrients in sufficient amounts for the sole purpose of fueling the body efficiently for muscle development, recovery, movement, and the production of heat for burning fat. This definition accurately depicts what the body needs to run at its optimum level; notice consumption of chocolate is conspicuously missing. Unlike robots or livestock, we humans like food. There is an undeniable pleasure garnered from the instant gratification we get from food (especially chocolate); its resonance can sooth anything from a broken nail to a broken heart. So, the truth is, we can't just live on macro-nutrients! There has to be a way for us to have our cake and eat it too. There is. Just not all the time. There’s only one way to rid your body of fat, and all the creams, machines and potions offered on late-night TV will make more of a dent in your Visa card in that area on your hips that you hate. You have to change the way you live. You have to make your body work and you have to face up to the serious reality concerning what a diet really should be. Changing your life in such a way is not easy, but, since chocolate can be part of it, it's not impossible. Like so many other things in life, the longer you do it, the easier it gets. However you choose to make that commitment, once you do, the following 50 tips will help produce the most positive results. 1. Accept the facts. There’s no magic involved in getting your body to liberate stored fat. You must change the way you live and the way you eat. In other words, exercise your body and monitor and/or limit your intake of food. Only if your energy expenditure is greater than your caloric intake, will you burn body fat. You must have an unwavering commitment to this fact or you will fail. 2. Maintain or increase muscle mass. Specifically, do weight training. Muscle is metabolically active— it requires calories. The more muscle you have and the more calories you need to sustain it translates into the more food you can eat and still bring down your level of body fat. 3. Do your cardio. Forty-five minutes on a stair climber or treadmill with your heart rate at 70 percent of VO2 max will not only burn about 500 calories, but it will also keep your metabolism elevated for up to six hours post-exercise. 4. Know your stats. Unless you know from experience what works for you, hook up with one of the many specialized diet and nutrition counselors and get the computerized body assessment done so you know precisely what to eat and when to eat it. www.intrafitt.com is the best place to start. 5. Don't cheat. Be conscious of your willpower— you and only you are in control of what you eat. Exercise this power absolutely. Who’s going to know if you are a little heavy handed on the salad dressing? You are, so don't lie to yourself. Eat only what your diet allows— NO CHEATING! Except Sundays… 6. Allow yourself a treat. All diet and no fun can make you nuts. No more than once a week, really indulge in the things you miss most. I wouldn't recommend this if you are close to an event for which you’re preparing, but your basic long-term diet will be unaffected by a weekly splurge at Godiva, or eating at China Express and not getting the steamed chicken. 7. Don’t punish yourself. If you do go off the deep end and really, really blow it big time, go right back to where you left off. You can’t compensate by starving yourself or over-aerobicising. No matter what you ate, or how much, three days back on the program will erase any clue. 8. Picture the end result. Look in the mirror and ponder the future. Imagine what you’ll look like when you reach your goal. Use the image to make good decisions. 9. Be realistic. You didn't gain all your weight in two weeks, so it's going to take more than two weeks to take it off. A half-pound to a pound a week is all you should ever hope to lose, if that. A slow, steady metamorphosis is underway. 10. Attach a photo of yourself in killer shape to the refrigerator door. Every time you open the door you’ll see it and it will motivate you to do the right thing. If you’ve never been in killer shape… 11. Attach a picture of someone else in killer shape to the refrigerator door. Pick someone who's got the body you want and stick it on the door to the fridge. Every time I reach for mine, Brandi Carrier is stepping out of a swimming pool looking like little miss thang with the six-pack etched in her tummy and the big rock on her finger. Seeing that makes it less likely I'll decide to do the wrong thing. 12. Don’t eat before bed. Sleep uses little fuel. Those calories are going to get stored somewhere, since there isn’t much of a chance they’ll be burned. At least two hours should pass between eating and sleeping. 13. Eat consistently throughout the day. No more than three to four hours should pass between meals. Spacing meals keeps your energy levels constant and prevents ravenous hunger. 14. Eat low-glycemic carbohydrates. Slow-burning carbs, such as beans, yams and whole grains, will keep your blood sugar stable. Sugars found in some fruits, fruit juices, and refined and processed foods cause wild fluctuations in insulin. Insulin bursts enhance fat storage, plus they can leave you feeling starved and foraging for more to eat. 15. Trust the system. Within a certain range, humans all follow the same metabolic pathways. No woman has the ability to send a brownie straight to her thigh. We all pretty much work the same; we certainly all get fat the same way. We also lose fat the same way. If someone else can do it, so can you. It happens all the time. 16. Take your ephedrine/caffeine supplement. Studies prove thermogenic (fat burning) supplements help the body burn more fat and preserve lean body mass while suppressing appetite and elevating energy level. 17. Eat foods high in fiber. Salads, leafy green vegetables, etc. fill you up with good colon-cleaning bulk and barely negligible calories. Just watch the dressing! 18. Eat foods low in fat. No more than 20 percent of the calories per serving should come from fat. How does one figure this out? 19. Read the labels! Loads of fat and sugar are innocently consumed, hidden under label claims of “fat free,” "lean," “light,” “low fat,” etc. FDA labeling claims are based on net weight, not calories. So do the math! Multiply the fat grams by nine to get the number of calories from fat per serving and you will have a much different picture than the label claims. Sugars are also listed separately from total carbohydrates. While the number of carbs may be low, most of them could be coming from sugar (refer back to number 14 for why that's bad). 20. Keep a diet journal. Writing down everything you eat and drink, as well as computing the calories of each macro-nutrient, is the only way to be absolutely sure you stay within your calorie guidelines. 21. Rid the house of junk. Junk food can be defined as anything that’s not included in your diet. If you share your home with other non-dieters who balk at the idea of a cupboard bare of munchies, refer back to number one! 22. Don’t shop hungry. All kinds of things can end up in your shopping cart because they look interesting. Prepare a list and stick to it. 23. Don’t shop in stores that have bulk food sections. Just one of those innocent-looking chocolate covered peanut clusters is loaded with sugar and fat. And who eats just one? 24. Don’t pick. If you’re cooking for more than one, you can taste yourself right out of the ball park, calorically speaking. Adjust questionable seasoning at the table once your portion is measured. 25. Don’t’ guess. Weigh or measure everything first. “How many calories are in that bowl of low-fat granola?” I asked my friend as she was about to pour on the milk. She thought her portion was okay. I weighed it for her and shocked her with the information that she was about to consume 800 calories worth of granola— before the milk! Definitely not okay. 26. Stay out of the kitchen. Fix your meal, eat, put the dish in the dishwasher and leave. Go hang out someplace else. 27. Don’t watch the commercials. Leave the room; go get a drink of water; make a phone call; check on the kids, etc. For some reason, food manufacturers come out with scrumptious new products and market the daylights out of them just when you happen to be trying to stick to your diet. This phenomenon is particularly more prevalent at night. 28. Make the news of your diet public. Hopefully, friends and family will show some compassion and not invite you out for pizza and ice cream. 29. Never stray too far from a mirror. When all else fails and your willpower is failing, pull off your clothes, stand under a good light, and check yourself out in the mirror. You are your own best critic. Regardless of how good or bad you look, a trip to the fridge will be unlikely after you assess your body. 30. Compliment yourself. Positive reinforcement, even if it's self-generated, can do wonders for your attitude, as well as your willpower. 31. Bring your food. Don’t count on being able to find a restaurant willing to weigh and measure your food and cook it without lard. Make your meals ahead of time and bring them along with you. 32. Avoid fad diets. If they actually do work, they won’t work for long. The only way to lose fat is as easy as 1, 2 and 3 above. 33. Spice up your food and drink green tea. Cayenne pepper, ginger, chili powder and picante sauce not only make meals interesting without adding significant calories, but studies have shown that these spices, as well as green tea, have a thermogenic effect that helps burn more fat. 34. Don’t carry cash. If your purse is empty, so, too, will be your stomach, regardless of how many vending machines, Starbucks or golden arches you may pass. 35. Don’t spend too much time alone. A good conversation can carry you straight through to your next meal without even the thought of assorted chocolates. 36. Associate with other dieters. Misery loves company. Even if you end up obsessing over the foods you miss most, your egos will keep you honest. 37. Weigh yourself and get your body fat checked just once a week. Fluctuations of a pound or two, or a percent or so, are common day to day. Weekly readings should show your true progress as well as indicate if the diet you have mapped out is really working. 38. Take a “before” picture. No matter how bad you look, you can look forward to looking better. Showing off your progress is a sweet reward. 39. Make an effort to look your best. If you look as though a perfect fashion accessory would be a shopping cart filled with aluminum cans, forget it. To quote Fernando Lamas, “If you look good, you feel good”— and if you feel good about yourself, chances are less you’ll sabotage the diet. 40. Make soup. The main ingredient in soup is water. Water has no calories. The calorie allotment for one meal can be stretched quite far by making soup out of it. A pile of veggies, a chicken breast and two ounces of pasta (before cooking), combined with three or four cups of de-fatted chicken broth, make a huge, satisfying, low-calorie meal that takes a long time to eat. 41. Order à la carte. Some kind of greasy side dish, such as French fries, home fries, coleslaw, potato salad, etc., usually accompanies semi-fast food restaurant meals, regardless of how much this or that you asked to have left off. Ask your server if the side can be replaced with fresh fruit, low-fat cottage cheese, or a plain baked potato. Or build a meal from single items on the menu. 42. Order sauces and salad dressings on the side. Even healthy-sounding dressings and sauces can be freighted with fat. Dipping your fork in the sauce first, then spearing the food can give you the flavor with a minimum of useless calories. 43. Have a shake. Hungry between meals? A low-carb, shake is low in calories, high in protein and will help boost fat burning. 44. Don’t skip meals. Starving yourself does two things to foil the diet: First, sensing starvation, the body slows metabolic function to preserve energy and begins to rid itself of tissue that is metabolically active— the muscle you are trying to keep. Next, ravenous hunger sets in, signaling you to eat. Unfortunately, by the time you heed this signal, a tornado would carve less of a path through the refrigerator. Eat consistently to avoid overeating. 45. Be creative in the kitchen. Diet food can get boring fast, so you need a little imagination. Want pizza? A Boboli thin crust, or pita, fresh-crushed tomatoes, Italian herbs and non-fat mozzarella make a great pizza without departing from your diet guidelines. Want cheesecake? Nonfat cream cheese and low-calorie sweeteners make it possible. A little effort goes a long way toward diet sanity. 46. Stay busy. An idle mind is the diet devil’s workshop. There are a hundred reasons to go to the fridge when you’ve got nothing to do. 47. Nighttime is the worst time. Sitting around watching TV late in the evening, even the most die-hard dieter can cave in. Keep ziplock bags filled with celery sticks, pickle spears and sliced bell peppers in the refrigerator for easy munching. If you have a few carb calories left at the end of the day, air-popped popcorn takes up a lot of room for relatively few calories. 48. Keep the components pre-made in the refrigerator. Some cooked ground turkey breast, grilled chicken breasts, lean steak slices, boiled pasta, steamed rice, steamed veggies, low-fat marinara sauce, etc., can cut meal preparation time to a minimum. The less cooking time, the less picking time. 49. Take your supplements. A high-quality multi-vitamin and mineral supplement should also be rich in antioxidant nutrients. This is important because burning fat creates free radicals that must be disposed of.
50. Make Jell-O. Sugar free Jell-O is great stuff; it’s fun to eat, easy to make, and practically devoid of calories— the whole box only contains 40! Go to it— you can do it!
Too Broke for Shakeology. Let’s Put This Theory to the Test.
In my last post I argued that it was possible to eat clean while on a shoe-string budget. If you haven’t read it, go back and read it, You really can. There is really no excuse. But, after I wrote it, I felt disturbed that I had left out Shakeology from my suggested meal plan, especially given the fact that many of the foods we eat today (particularly our chicken/fish/meat) are of such poor quality. It makes sense that Shakeology would make up for some of the nutrient deficient foods we consume as a society.
But, the question remains: Can you afford it?
If I left it out of my meal plan, then somewhere in my mind I was saying, “No, there is little room for it in a tight budget.” However, somehow that just didn’t jive with me. Let’s do the math together and you decide.
The cost of Shakeology on autoship (you get free shipping) is $119.99. Plus tax, say around $126, for one month’s supply (1 serving a day for 30 days). Each shake comes out to about $4.20. The coach price for Shakeology on autoship is $89.99 or around $96 total. Each serving comes out to $3.20.
Too much you say? Not if you are using Shakeology as a meal replacement, which, by the way, will help you lose weight. Remember: Subjects in a 90-Day study lost an average of 10lbs when they replaced just one meal per day with Shakeology.
The cost of an average lunch at a restaurant or take-out: $6 to $9. Plus, even Subway sandwiches which are reputably low-cal average 460 to 560 calories. Shakeology has 140 calories, less than 1 gram of fat per serving, annnnnnd it is truly nutrient rich.
The cost of an average take out or restaurant dinner: $10 & up to be sure.
The cost of a home-cooked lunch or dinner: 6-8 ounces of chicken = $2.00 (and we are talking low-grade chicken), veggies= $1 (frozen veggies are really okay! hurray!) and 1 sweet potato = from .5 to $1.00. Total= about $3.4.
Conclusion: You are spending about $3-4 on a home-cooked meal, the same amount that you would spend on Shakeology.
So what is the big fuss about then? I think our resistance has to do more with our thinking than our actual ability to afford Shakeology, regardless of budget. Somehow, I’m guessing, many people see Shakeology as a luxury item. But is it really? I invite you to watch the following video.
We think nothing of spending $4 on mass-produced food that doesn’t truly nourish us, yet we protest that $4 for Shakeology is too expensive. There’s something awry with our thinking, don’t you think?
To your health and to thinking outside the box,
***Thank You Barbie For The Great Breakdown
Shakeology Health FAQs:
3 Reasons to Purchase Shakeology
Realize the power of Shakeology, not only nutrition wise, but other positive aspects it contains. Not only that, those who get Shakeology on daily basis, by replacing one of their meals with it, reported to have more energy, stamina and better cognition than others. A 90-day study proved that, while showing a number of health benefits it offered to the body including the reduction in cholesterol levels majorly.
If you doubt whether Shakeology is for you, then take the advice of Beachbody experts and know why you should get Shakeology.
Below are some of the reasons, the positive aspects, which will incline you to Order Shakeology for sure.
1. Reason #1, Why Purchase Shakeology? Replace Meds for BP and Diabetes. Yes, it is true. Shakeology has such good impacts on the health of the patients that by replacing meal a day, those people who are suffering from BP or Diabetes can control their conditions.
Adding to the lifestyle changes it brings with its nutritional power, Shakeology is made in a way that it caters to the dietary requirements of the people. Purchase Shakeology and see that it does not contain any refined sugar. The sweet in the shake comes from the well-rounded macronutrient profile of fructose and stevia, which is a natural form of sweetener derived from the beets. Diabetic patients should try the new Superformula Shakeology, which is even lower on the sugars, as compared to the old pack.
As Shakeology is low on sugars, diabetic patients can easily take this as their meal replacement, but with the prescription of the doctors of course.
As for those who have Blood Pressure, problems also saw relief by incorporating Shakeology into their lives. If there is a medical condition, consult your doctor first. Purchase Shakeology and find out the energy you will get without hurting your BP conditions.
2. Reason #2, Why Order Shakeology? Replace High Energy Supplements. Another reason to get Shakeology is the energy boost this healthy drink offers. Many users of this shake have shared their experiences over the internet mentioning how they felt better, their energies uplifted and their mood boosted.
Instead of getting, a giant cup of coffee in the morning or taking energy drinks all through the day, Get Shakeology in the breakfast and feel the vitality. Save more money with this drink instead of spending it daily on the useless stuff
3. Reason #3, Why Get Shakeology? Solve Digestion Problems: A number of people reported to have relief from the stomach issues by taking on Shakeology. As it is fulfilling, you do not get the urge to eat the junk or the unhealthy food items. Those who are lactose intolerant can also take Shakeology, as it is safe. By adding water to it instead of milk, you can make the shake lighter for better digestive functioning.
These were the three health-related reasons to Buy Shakeology. If you are ready to bring a healthy boom in life, you need to Order Shakeology today, your body needs it, and your taste bud craves for it!
Get in Shape with P90x Transformation for Women With so many workouts offered by Beachbody, you get a variety of options of getting in shape and losing weight according to your personal body requirements. Each workout is no less than the other is, in fact many people have created a hybrid of different workouts for getting to an even higher level of fitness.
Women are often looking for a fitness routine that suits with their stamina, but is extreme enough to get them ripped. For such cases, P90X home fitness program for the transformation of women is the best choice. Here is a detailed review of the program, and you can decide if P90X transformation is your preference.
Beachbody’s P90X – Body Transformation for Women: More of a fat-loss than weight loss program, P90X focuses on “muscle confusion” which lets you to use a variety of training sessions that put to test and move different body parts to help you get better results.
The whole DVD pack is divided upon 12 videos that are estimated over 60 minute each. The time of the exercises also include warm up and cool down, so it is not a bad pick for the working ladies, who are usually running short on time. However the Yoga X routine is a bit too long and takes up to 92 minutes, but offers you utter relaxation. Time worth spent.
Some other routines that are included in the P90X workouts for women include the following:
P90X Transformations Women, a Perfect Workout Plan: Tony Horton has mastered P90X transformations for women and brought out this amazing challenge to give your body a test. The workout plan of all the aforementioned exercises are structured to give out three training blocks each of which is four week long. These three blocks or phases are:
- Chest and Back,
- Kenpo X,
- Core Synergistic,
- Shoulder and Arms,
- Legs and Back,
- Back and Biceps,
- Cardio X,
- Chest, Shoulders and Triceps,
- X Stretch,
- Back and Biceps.
Conclusively: You do not need extreme routines for body modification. Women’s Insanity Transformations and P90X might be your lucky workout routines. Get to know about them. Use P90X according to the guidance of Tony Horton and ensure new muscle growth and greater strength gains.
- The Adaptive Phase: A set of exercises to get your body to familiarize with each new set of workouts.
- The Mastery Phase: After your body learns the routines, it is now taken to the next level of workouts that will help it to develop even further and respond to exercises.
- The Recovery Phase: The third phase is as important as the other two because in the recovery phase you need to keep your muscles adapted with the routines while healing them so that your body grows strong.