Sunday, November 18, 2012
Protein Creamcicle: Put a twist on the classic kids’ treat by blending 1 scoop vanilla whey protein powder, 1 cup orange juice, and 1 cup ice.
CLICK HERE FOR MORE
Saturday, November 17, 2012
The difference between who you are and who you want to be is what you do
and what you have to do to get where you want to be may not be pretty or may not come easy.
It’s never free and cannot be bought.
It comes from within.
Through the grind of:
Hard work and Sacrifice
Control and Discipline
And through heart and heart ache
YOU can condition yourself for any hand that life deals to you.
Which pain will you choose?
Here is a GREAT SITE I found that gives you the proper servings size and calories for traditional Thanksgiving foods.
A quick note from me...
I just wanted to take a second, since tis the season for thankfulness. I am so luck to be able to teach the lose it class at the Y! I love my job, how did I get so blessed?!?! I get to educate myself every week on new topics, and I also get to learn so much from all of you that participate in this program Thanks for all you do, for your support and EVERYTHING! I am thankful I get to be around such awesome people!
2. Start Thanksgiving Day with a healthy breakfast of 300-500 calories. This prevents getting too hungry while waiting for the big meal. Going to a meal “starving” can often lead to overeating. Eat breakfast consisting of fiber, protein, and vitamins.
3. Be careful with the pre-Thanksgiving meal appetizers. The danger zone is the time before the meal is served, when the smell of cooking food from the kitchen intensifies hunger, and appetizers have been set out. It’s easy to pack away 500 calories noshing on cheese, crackers, dip and nuts. If you have to nibble, look for vegetable sticks and low-calorie dip or hummus, and then pace yourself.
4. Don’t deprive yourself of anything on the Thanksgiving table, but think “smaller portions.” Use a smaller plate if possible and refrain from getting seconds.
5. Keep in mind that one alcoholic drink has roughly 150 calories, about the same as one non-diet soda. Alcohol or soda, pick your poison. Have one or the other and then switch to low or no-calorie drinks the rest of the day. Water is best, especially before a meal, because it may help fill you up so you don’t eat as much.
6. Who doesn’t like pumpkin, apple or cherry pie? Instead of taking a full slice, take only a half or even a quarter of the normal-size slice. That frees up calories so you can try a thin slice of another favorite pie as well, she says. Save additional calories by forgoing toppings, such as whipped cream, syrups or ice cream.
7. For people who have multiple Thanksgiving meals to attend, try dividing the meal. Go to one place for the appetizers and a drink, another for the main meal or another for dessert. The secret to success, is keep track of what you’re eating at each place and how much.
8. If you’re the one in the kitchen who’s cooking, you could “taste” a whole meal’s worth of calories during preparation. Keep track of how much you are tasting and eat less during the meal.
9. Go ahead and enjoy all of the delicious dishes you may only get once a year, but take just one or two spoonfuls – two to three bites. This way you get to taste everything but consume fewer calories. The food tastes the same whether you have a couple of bites or a couple of huge servings.
- 1/2 cup rolled oats
- 1/4 tsp. vanilla extract
- 1/2 tsp. cinnamon
- 1/8 tsp nutmeg ( or substitute pumpkin pie spice, like I did)
- 1/4 cup pumpkin puree
- 1/4 cup water ( or substitute milk)
- 1 Tbsp. ground flax seed
- 1/2 scoop vanilla protein powder (optional)
- 1-1/2 tsp. sweetener ( agave, maple syrup, stevia packet) - I did not use any sweetener to my recipe, I personally did not think it was needed, I used the 1/2 scoop Vanilla protein powder, that gave my oatmeal enough sweetness and nice vanilla flavor
2. Combine rolled oats, vanilla extract, spices, pumpkin, water, ground flax, protein powder and sweetener of choice if using.
3. Pour oatmeal batter into a greased 1-cup ramekin ( or two ½-cup ramekins) or even a mini loaf pan.
4. Cook Oatmeal for 20 minutes, until firm. To achieve a nice toasty crust, Set your oven to broil and cook for 2-3 minutes, until top is golden brown in color and crispy.
5. Enjoy of course!!!
This morning I popped my ramekin in the microwave for 45 seconds with a scoop of tsp of almond butter spread on the top, and oooh tasted like a crispy pumpkin muffin!
** OPTIONAL** Feel free to stir in raisins or walnuts to the Oatmeal "batter" before cooking for added crunch and flavor!!
Sunday, November 11, 2012
So you want to lose weight??
Start with a plan! Ask yourself WHY? If your reason is to impress that one guy, then you need to find something a little deeper. Otherwise the changes and sometimes sacrifices needed to become a healthier person will not stick. The body loves to be at a set point of body fat and it will everything it can to maintain this set point. This journey might be hard. This needs to be a lifestyle! FIND YOUR "WHY"
Set a realistic goal. For example, "I'd like to lose 2 % body fat by the end of the year"
What should I eat??
Restricting calories too much DOES NOT WORK! Your body has safety mechanisms which will work the other way and store fat. It slows your metabolism and make you store fat as a last resort for energy, on top of that the body the gives up our muscle tissue for every. You might lose weight (like my client talked about above) but it is the WRONG WEIGHT
How often should I eat?
Never go more than 3-4 hours without eating food. This means 6 or 7 small meals a day. It's important to know that you won't be consuming more calories for the day, it's just spread out more evenly. This will help increase metabolism, stop cravings, stop the highs and lows of blood sugar, and increase energy.
What should I eat??
There are two ESSENTIAL FATTY ACIDS! (EFA's) These are essential to human health! In fact studies show that many of the classic degenerative conditions (cardiovascular disease, some cancers, diabetes, MS, arthritis, PMS, osteoporosis, schizophrenia, depression....) are fat based and have a proven link with nutritional deficiency.
Get your omega 3's
Alpha linolienic Acid (ALA)
Eicosapentaenoic Acid (EPA)
Docosahexaenoic Acid (DHA)
These three EFA's stimulate metabolism, increase metabolic rate! People who begin to take EFA's when they have been deficient feel and increase in energy levels. It can also hep muscles recover more rapidly from exercise fatigue.
The richest source of ALA is flax seed. EPA and DHA are found in fish oils. Other foods to include in your diet....Fish and chia!
How did I become almost vegan?!? There are days and days and even weeks here and there where I don't eat meat or dairy. And in my opinion there are plenty of ways to get protein without gnawing on a t bone steak. BUT you've got to make sure your getting enough of this important nutrient if you want to keep that lean muscle and also for the body to grow and repair!
The main nutrients provided by this group of food are IRON, PROTEIN, B VITAMINS, ZINC, MAGNESIUM.
Foods: Beans, Fish, Lean meats, Nuts, poultry without skin, shellfish, Sushi, textured veggie protein (TVP)
There are different types of carbohydrate, and each type is treated differently by our bodies. For instance, glucose and bran are both carbohydrates, but they are on different ends of the energy spectrum. Glucose enters the blood stream quickly and initiates a fast and high insulin response, while the energy in bran never makes it into the blood stream because of its indigestibility, and tends to mediate the insulin response by slowing the rate at which other energy sources enter the blood stream. So we should carefully consider the type of carbohydrate that might be best under different circumstances.
Choose the right carbs!!
Here is a good idea of some of the best Protein, Carbs and Veggies
|Chicken Breast||Baked Potatoes||Broccoli|
|Turkey Breast||Sweet Potato’s||Asparagus|
|Lean Minced Turkey||Yam||Lettuce|
|Salmon||Brown Rice||Green Beans|
|Lobster||Whole grain cereals||Spinach|
|Sirloin Steak||Strawberries||Bean sprouts|
|Lean Minced Beef||Melon||Artichoke|
|Low fat Cottage Cheese||Whole-wheat Bread||Cucumber|
Did you know that your muscles are made up of 70% water!! If your water intake is low your body cannot transport nutrients properly, oh...and you get super thirsty, your energy level goes down, your metabolism goes down...blah blah blah you already know this. SO DRINK WATER!!!! and lots of it.
So how can I tell if I'm losing lean muscle or fat??
You need to know your weight and your body fat %. Someone at the Y or myself, can test your body fat % anytime you want. So here is what you need to do, the math is simple.
Lets use this example:
In September Darla started at 171 lbs with a body fat % of 26.6
You can find out how many lbs of DARLA is actual body fat by doing this...
weight X body fat%
171x .266= 45.48 lbs of FAT
Now that you know the fat pounds you can figure out how many pounds of lean mass Darla has
weight - body fat lbs
171 - 45.48 = 125.52 is LEAN MASS
So two months later after adding weight training and a healthy diet..............
Darlas new info
she now weighs 163 lbs with a body fat % at 22.
So lets do the calculation and see if she has lost lean muscle mass.
163X.22= 35.86 of fat lbs!!
163-35.86\= 127.14 lean muscle
So this shows that Darla lost about 10 lbs of body fat
and actually gained about 2 lbs of lean muscle. I AM SO OK WITH THAT!
Lean muscle mass going up is a great thing. It will make you stronger AND lean mass burns more calories!!
See the full article here There are alot of great ideas for stregnth training!! Check it out.
Sunday, November 4, 2012
6,8..... Dustin Meyers will be coming again to answer all our supplement questions. Dustin is VERY knowledeable especially when it comes to knowing natural supplements to take that coule help with weight loss. Bring your questions!! Also we will be going over how to lose weight without losing lean muscle mass. A VERY important topic!
13,15..... Portion Control! Yes, it's that time of year. See how well you know your holiday food portions, and there will also be oodles of tips to help you become a healthy holiday eater
20,22..... No class :( EXERCISE AND EAT CLEAN
27, 29..... We have an awesome and inspiring guest speaker planned for this week. Come listen to his weight loss story, what worked, what didn't. Get motivated!! Also find out if you are an emotional eater.
SEE YOU AT CLASS!!!
Tuesdays at 10:15
Thursdays at 5:30
Hormones are produced using good fats and cholesterol, so lack of these important dietary factors can cause hormone problems simply because the body doesn’t have the building blocks to make them.
There are things you can do to help boost your body's ability to create and balance hormones........
1. Limit the Caffeine
I love coffee, a lot, but the truth is that too much caffeine can wreak havoc on the endocrine system, especially if there are other hormone stressors involved too like pregnancy, presence of toxins, beneficial fat imbalance or stress.
Cut down the coffee if you can, or replace with beneficial herbal teas (a list of my favorite recipes coming soon!). If you can’t or won’t cut the coffee, use it as a way to sneak in your beneficial fats by adding 1 tablespoon coconut oil to each cup and blending in the blender to emulsify. It is like a latte but with healthy fats!
2. Avoid Toxins
Toxins found in pesticides, plastics, household chemicals and even mattresses can contain hormone disrupting chemicals that mimic hormones in the body and keep the body from producing real hormones. Things like hormonal birth control can (obviously) do the same thing.
If you have hormone imbalance or are struggling to get pregnant, avoiding these toxins is very important! Cook in glass or non-coated metal pans (no non-stick or teflon!) and avoid heating or storing foods in plastic. Find organic produce and meat whenever possible and don’t use chemical pesticides or cleaners.
Can’t emphasize this one enough (tried with the all-caps-yelling though)! If you aren’t getting enough sleep, your hormone will not be balanced. Period.
4. Supplement Wisely
You can read up on this by clicking the link at the bottom of the page. ALSO this week November 6th and 8th Dustin Meyers will be coming to answer questions about supplements. He is sooooo knowledgeable and has helped me tremendously on this topic. Come Tuesday at 10:15 or Thursday at 5:30
5. Lift Heavy Weights
short bursts of heavy lifting (kettlebells, deadlifts, squats, lunges) can be beneficial since they trigger a cascade of beneficial hormone reactions. Aim for a few sets (5-7) at a weight that really challenges your, but make sure to get help with form and training if you haven’t done these before as bad form can be harmful!
6. Eat Some Coconut Oil
Coconut Oil is amazing for hormone health. It provides the necessary building blocks for hormone production, can assist weight loss, reduce inflammation, and even has antimicrobial and antibacterial properties.
If you really need hormone help, aim to consume 1/4 cup of added coconut oil a day. My favorite way is to blend into coffee or tea.
7. Fix Your Leptin
Leptin is the MASTER HORMONE, and if it is out of balance or if you are resistant to it, no other hormones will balance well. Fixing leptin will also help boost fertility, make weight loss easier, improve sleep, and lower inflammation.
If you are OVERWEIGHT
have trouble STICKING TO A DIET
Want to snack all the time ESPECIALLY AT NIGHT
Please read this article!!!
And to read up on the rest of the fixing your hormones article CLICK HERE
Saturday, November 3, 2012
NOT SO BAD:
1)3 pieces Farley's Super Bubble Gum-9 grams sugar
2)1 small box Wonka Ners-6 grams sugar
3)3 pieces Jolly Rancher Hard Candy-7 grams sugar
4)1 Tootsie Pop-10 g sugars
5)1 Charms Blow Pop-13 grams sugar
6)10 pieces Farley's Sweet Tarts-12 grams sugar
7)2 rolls Smarties-12.5 grams sugar
8)4 pieces Now & Later-11 grams sugar
9)3 pieces Sweets Salt Water Taffy-10 grams sugar
10)1 fun size 3 Musketeer-10 grams sugar
11) 13 pieces Candy Corns-14 grams sugar
1)3 miniature Tootsie Rolls-9.5 grams sugar
2)1 box Dots' Candy-11 grams sugar
3)20 Jelly Beans-14 grams sugar
4)3 Jawbreakders-16 grams sugar
5)1 fun size Milky Way-10 grams sugar
6)1 fun size Snickers-8.5 grams sugar
7)4 pieces of Starburst-11.5 grams sugar
8)1 fun size pack Skittles-15 grams sugar
9)1 fun size Butterfinger-8.5 grams sugar
*As you can see, These are as low in sugar as the better ones. The reason they score so low is most of them in this list have Saturated Fat in them!
1)2 pieces Brach's Milk Maid Caramels-18 grams sugar
2)2 pieces Brach's Air Heads-12 grams sugar
3)2 miniature Reese's Peanut Butter Cups-7.5 grams sugar
4)2 pieces Hershey's Miniatures-8.5 grams sugar
5)1 fun size bag M & M's-13 grams sugar
6)4 Hershey's Kisses-9 grams sugar
7)1 two-inch cube homemade fudge-23.5 grams sugar
*These have even more Saturated fat in them!