Fun ways to burn calories this Long Weekend:
- Backyard Badminton = 300 calories per hour
- Shooting hoops = 300 calories per hour
- Basketball game with the youngsters = Up to 500 calories per hour
- Moderate cycling = Up to 600 calories per hour
- Bodyweight exercises = Up to 600 calories per hour
- Canoeing = 400-600 calories per hour
- Coaching your kid's sports = Up to 300 calories per hour
- Lawn darts = 200 calories per hour
- Fishing = 200 calories per hour (more if you are wading in stream)
- Frisbee tossing = 200 calories per hour
- Golf (carrying clubs) = 350 calories per hour
- Cardio Core Bootcamp = 600+ calories per hour
And even if your activity doesn't burn a ton of calories, you'll be
keeping your hands busy and out of the food, and that is often half
the battle when it comes to fat loss.
So use your body for what is meant for - moving - rather than a
garbage disposal for junk food.
REMEMBER TO Plan-Shop-Prepare.
As with anything in life, the more you prepare beforehand to overcome
obstacles, you will have a better chance of staying on track.
Whenever possible, choose fruits, vegetables, and raw nuts as your
snacks and as the foundation of your meals. Make sure to buy and
then pack these for your trips.
If you don't have good food, you're going to eat junk. Obvious, right?
But if you at least pack the basics, chances are you'll make the right
choice at least a few times, therefore reducing your diet mistakes
and decreasing your feelings of guilt.
Stick to the basics of getting enough sleep and water as much as you
can. Obviously when you are on vacation you'll get out of your
schedule, I understand, so that's why the next tip is so important.
Start the day right
Reward meals are best left for BBQ dinners, so make sure that you
start the day on track with a good breakfast and stick to your fat
loss nutrition plan as long as possible. No need to pig-out at
breakfast when you know you'll be around the campfire making
S'mores at night time.
Pick your diet battles - breakfast shouldn't be one of them.
Try one of these awesome breakfasts Eggs Florentine, Baked Oatmeal, Frittata
Wednesday, June 30, 2010
Eggs Florentine Mediterranean
Eggs Florentine Mediterranean
Ingredients:
1 tsp olive oil
1 package spinach (prewashed)
1/3 cup fat free yogurt
1/4 sun-dried tomato pesto
1 tsp vinegar
4 large eggs
2 whole grain English muffins or sprouted bread, toasted
Preparation:
• Heat oil in large nonstick skillet over medium-high heat. Add spinach and cook until wilted.
• Combine yogurt and pesto in small bowl. Stir ¼ cup into spinach and remove from heat. Cover to keep warm.
• Boil 1” of water in medium saucepan. Add vinegar and pinch of salt and reduce heat to low. Working one at a time, gently break each egg into custard cup and slide into water. Cover and simmer for 3 to 5 minutes until eggs are cooked to desired doneness.
• Place English muffin half on a breakfast dish, spoon spinach onto each muffin. Remove eggs with slotted spoon and drain over paper towels while still on the spoon. Place drained egg on top of spinach.
• Stir 1 tablespoon of the poaching liquid into the reserved yogurt mixture to make it smoother. Spoon mixture over each serving and top with freshly ground black pepper.
Saturated Fat: 2g, Protein: 12g, Sodium: 462 mg, Total Fat: 6g, Carbs: 21g, Fiber: 5g, Cholesterol: 212mg. 175 calories
Ingredients:
1 tsp olive oil
1 package spinach (prewashed)
1/3 cup fat free yogurt
1/4 sun-dried tomato pesto
1 tsp vinegar
4 large eggs
2 whole grain English muffins or sprouted bread, toasted
Preparation:
• Heat oil in large nonstick skillet over medium-high heat. Add spinach and cook until wilted.
• Combine yogurt and pesto in small bowl. Stir ¼ cup into spinach and remove from heat. Cover to keep warm.
• Boil 1” of water in medium saucepan. Add vinegar and pinch of salt and reduce heat to low. Working one at a time, gently break each egg into custard cup and slide into water. Cover and simmer for 3 to 5 minutes until eggs are cooked to desired doneness.
• Place English muffin half on a breakfast dish, spoon spinach onto each muffin. Remove eggs with slotted spoon and drain over paper towels while still on the spoon. Place drained egg on top of spinach.
• Stir 1 tablespoon of the poaching liquid into the reserved yogurt mixture to make it smoother. Spoon mixture over each serving and top with freshly ground black pepper.
Saturated Fat: 2g, Protein: 12g, Sodium: 462 mg, Total Fat: 6g, Carbs: 21g, Fiber: 5g, Cholesterol: 212mg. 175 calories
Tuesday, June 29, 2010
ORANGE SESAME TABBOULEH
ORANGE SESAME TABBOULEH
Vitamin C rich orange and parsley helps to absorb iron (required for supplying blood to your skin) from bulgur wheat and sesame seeds.
Cooking Time : 10 mins.
Preparation Time : 15 mins.
Serves 4.
Vitamin C rich orange and parsley helps to absorb iron (required for supplying blood to your skin) from bulgur wheat and sesame seeds.
Cooking Time : 10 mins.
Preparation Time : 15 mins.
Serves 4.
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| While grating the orange zest, be careful not to be grate the white pith, as it is bitter. |
Dining Out on a Diet – Don’t Pout
Dining Out on a Diet – Don’t Pout
You can still eat healthy and enjoy dining out. Many restaurants offer lighter menu choices. Just watch out for excess fat or sugars by asking for your sauces “on the side.” This way you can be in charge of what you eat.There are several tricks that you can use to keep you loyal to your diet even when you are dining out. Even the fast food restaurants are stepping their menus up to offer low-fat alternatives.
Select foods that closely resemble your new diet. Lean meats, fish or seafood, baked or broiled are great choices. Always eat a small salad or sliced tomato with any red meat. The tomato will help to digest the protein and help to relieve the gas that sometimes results from eating meat.
Don’t be shy about asking how foods are prepared.
When possible, make special requests about the preparation.
Choose fresh sautéed veggies, salad or couscous as an accompaniment. Stay away from baked potatoes unless you eat it plain, but pay attention to the size! Restaurant sized baked potatoes can sometimes be enough for two people.
Be careful of that breadbasket that the server drops on your table. Foods with a high level of refined and processed carbohydrates raise sugar levels very quickly, and this includes most breads.
Eating an apple a half hour or an hour before leaving the house is an effective way to ensure that you don’t overeat when dining out. If you eat an apple shortly before going to a restaurant, it will help to stave off the hunger and keep you from eating all the bread in the bread basket while waiting for your food.
If you love bread and hate to resist such a treat when you go out to eat, choose whole wheat, bread, watch your portion size and go easy, easy on any butter that you spread on.
Once you get accustomed to eating healthy, foods that are high in fat and refined carbohydrates will appeal less to you than they previously did.
Some things to remember when eating out that will help to keep you focused on your healthy food diet, especially when you are trying to lose weight.
• Fried, au gratin, crispy, escalloped, pan-fried, sautéed or stuffed foods are high in fat and calories. Instead, look for steamed, broiled, baked, grilled, poached or roasted foods. If you’re not sure about a certain dish, ask your server how it’s prepared. You can request that visible fat be trimmed from meat and skin be removed from poultry before cooking.
• Ask that your meal be prepared with vegetable oil (made from canola, olive, corn, soy, sunflower or safflower) or soft margarine instead of butter. Ask for soft margarine for your bread.
• High-sodium foods include those that are pickled, in cocktail sauce, smoked, in broth or au jus or in soy or teriyaki sauce. Request that your food be prepared without any added salt or MSG.
• Ask that gravy, sauces and dressings be served on the side, so you can control the amount you eat or skip them completely.
• Ask if the restaurant has fat-free or 1 percent milk instead of whole milk.
• When your waiter brings the dessert cart around, as if you can have fruit or sherbet instead of high-fat pastries and ice creams. Most restaurants will be glad to fulfill your request.
Remember that leftovers make great snacks. I can never finish the large meals that I get at restaurants, so instead of trying to stuff myself, I take home a portion to enjoy the next day. A great way to keep from over-eating, is to “eye out” half of your meal to eat at the restaurant and bring the other half home. Not only will you save money this way; but also you’ll save yourself a bunch of calories by dividing your meal in half.
You’ll leave the restaurant satisfied, but not overly stuffed and with a great meal that you can savor for tomorrow. Best of all, you won’t be carrying around all those guilty feelings about overeating because you will have mastered that feat as well.
Now, a word or two about food safety. It is extremely important for your health that you follow FDA safety guidelines when storing, preparing, cooking and reheating food.
Keep hot foods hot and cold foods cold. Hot foods must be kept at 140˚ or above. Cold foods must be kept at 40˚ or below. Bacteria will grow rapidly between the danger zone of 40˚ and 140˚.
Discard all perishable foods such as meat, poultry, eggs and casseroles left at room temperature for longer than 2 hours. After that time, the temperature of the food has gone into the danger zone.
So, after a meal out, only bring home leftovers if you are headed straight home or bring a cooler to store your food until you get home.
Remove the foods from the Styrofoam container and refrigerate or freeze leftovers in shallow containers immediately when you get home. The shallow container allows the food to cool off quicker thus avoiding the danger zone. Refrigerate cooked foods no longer than 3 to 4 days.
Cooked foods that have been stored in the refrigerator should only be re-heated once. For best results, scoop out your serving onto another dish for re-heating, that way you can easily refrigerate the remainder that is still in the container.
Set your oven to at least 325˚ when reheating your take home foods. When microwaving, be sure to stir and rotate your dish for even heating, Remove your food from the Styrofoam container before putting it into the microwave. Use a microwave-safe dish and cover with a paper towel to keep food particles from exploding all over the inside of the oven.
Monday, June 28, 2010
Don't be Scared to Lift Weights -> Read why here!
As a female, I have no aspirations to get HUGE bulging muscles, which is echoed by many of my female clients...and trust me 5lb are not going to have that effect, they will however help you achieve "toned," "sculpted" look many women are looking for. Women do you need more convincing? Read this following articles --> Lose weight by lifting weights and Why You Should Lift Weights if You’re a Woman
Men however want the pride associated with definite muscle definition and for those individuals you will want to start with a Dumbbell much higher than 5lb.
Still queasy about lifting weights? Hear me out why you should lift weights.
Maintaining a certain level of muscle mass is beneficial for EVERYONE!
1. Muscle equals strength. And functional strength will enhance
every aspect of your life. Not only will you be able to perform
your daily tasks -- personal, occupational and leisure -- more
efficiently, you'll even have better posture and more energy.
2. Muscle mass helps burn fat. More mass gives you a bigger engine
to rev up, burning more fuel. If you want to live lean, you need
adequate muscle.
3. You might even live longer if you have more muscle. In fact,
it's one of the most important predictors of longevity!
4. More muscle means better insulin sensitivity. What's that? It
means you'll be less likely to store calories as fat and that
you'll have more protection from metabolic diseases like diabetes.
5. You'll look better. For millions of years, sleek muscularity
meant a better chance of success, survival and passing on your
genetic code. As a result -- whether male or female -- we're
naturally drawn to people who are fit and strong.
So if you want to be more confident, healthier and more attractive
you need to have a certain amount of muscle mass. As you get older,
muscle gets harder to maintain or to put on. You need all the
tricks you can get.
Men however want the pride associated with definite muscle definition and for those individuals you will want to start with a Dumbbell much higher than 5lb.
Still queasy about lifting weights? Hear me out why you should lift weights.
Maintaining a certain level of muscle mass is beneficial for EVERYONE!
1. Muscle equals strength. And functional strength will enhance
every aspect of your life. Not only will you be able to perform
your daily tasks -- personal, occupational and leisure -- more
efficiently, you'll even have better posture and more energy.
2. Muscle mass helps burn fat. More mass gives you a bigger engine
to rev up, burning more fuel. If you want to live lean, you need
adequate muscle.
3. You might even live longer if you have more muscle. In fact,
it's one of the most important predictors of longevity!
4. More muscle means better insulin sensitivity. What's that? It
means you'll be less likely to store calories as fat and that
you'll have more protection from metabolic diseases like diabetes.
5. You'll look better. For millions of years, sleek muscularity
meant a better chance of success, survival and passing on your
genetic code. As a result -- whether male or female -- we're
naturally drawn to people who are fit and strong.
So if you want to be more confident, healthier and more attractive
you need to have a certain amount of muscle mass. As you get older,
muscle gets harder to maintain or to put on. You need all the
tricks you can get.
CARDIO-CORE BOOTCAMP is the all-around solution to your fitness goals!
Check us our online www.corebootcamp.com for locations and to print out your FREE
guest pass!
Red Snapper Dinner
This variation calls for soy sauce and orange juice which gives the dish a remarkable oriental flavor. Makes 4 servings.
1 lb red snapper
2 tsp low sodium soy sauce
1 Tbsp of frozen orange juice concentrate
2 cloves garlic, minced
1 Tbsp sesame oil or olive oil
1 Tbsp dried ginger
Pepper to taste
1 tsp toasted sesame seeds
Chopped parsley for garnish
Directions
1. Arrange fish in lightly sprayed baking dish.
2. Combine all ingredients in small bowl.
3. Drizzle mixture over fish.
4. Let marinate for 30 minutes in refrigerator.
5. Preheat oven to 350 degrees.
6. Place fish in oven and bake for 30 minutes until golden and flaky.
7. Serve over rice and mixed veggies.
Health Benefits
An excellent source of protein, yet low in fat, cholesterol, sodium and sugar. The only fats this fish contains are omega 3 fatty acids, that actually provide benefits for your heart. If you are concerned about women’s fitness, you need to be concerned about your heart. Choose heart healthy recipes that like this one, are low in fat and salt.
Do you have a favorite seafood recipe you’d like to share? Do so in the comment space below:
1 lb red snapper
2 tsp low sodium soy sauce
1 Tbsp of frozen orange juice concentrate
2 cloves garlic, minced
1 Tbsp sesame oil or olive oil
1 Tbsp dried ginger
Pepper to taste
1 tsp toasted sesame seeds
Chopped parsley for garnish
Directions
1. Arrange fish in lightly sprayed baking dish.
2. Combine all ingredients in small bowl.
3. Drizzle mixture over fish.
4. Let marinate for 30 minutes in refrigerator.
5. Preheat oven to 350 degrees.
6. Place fish in oven and bake for 30 minutes until golden and flaky.
7. Serve over rice and mixed veggies.
Health Benefits
An excellent source of protein, yet low in fat, cholesterol, sodium and sugar. The only fats this fish contains are omega 3 fatty acids, that actually provide benefits for your heart. If you are concerned about women’s fitness, you need to be concerned about your heart. Choose heart healthy recipes that like this one, are low in fat and salt.
Do you have a favorite seafood recipe you’d like to share? Do so in the comment space below:
Sunday, June 27, 2010
KISS - Keep it Simple Silly - 4 C's to Body Transformation
If you are TRULY ready to make a change...a lifestyle change to transform your body inside & out follow these Rules:
1. CONTENT: aka What type of workout are you doing?
Its been proven scientifically that short intense bursts of exercise are more beneficial than slow steady state types. Its also been proven that resistance based cardio (i.e. circuits, super sets, complexes etc) work to burn more fat than conventional "cardio" workouts.
2. COMPLIANCE: You can't expect to make gains if you're not doing the work.
Stick with the program and it will pay off. Sticking with programs can be difficult but remember this YOU CANT FAIL IF YOU KEEP TRYING. Its not a failure until you give up...never ever give up on wanting to be healthier and leaner.
3. CONSISTENCY: Easily the most important of the 4 C's.
Regardless if the workout you do is awesome, you won't see results in one session, it takes time. Consistency is the key. This is a marathon not a sprint...as you progress so will the level of difficulty. Make your workouts challenging! If you don't you'll never see a change in your body.
4. CALORIES: Last but not least is calories.
You can not out train a bad diet. Dont make calorie counting a hassle but I DO want you to start being aware of what you're eating. You'll find that you could be replacing literally half of your diet with healthier equally tasty replacements for most of the things youve been eating.
www.fitday.com is an easy way to track your calories and monitor your nutritional intake of vitamins and minerals
Quick Meal Solutions: Frozen Meals - are they good for me?
Ice Picks
Frozen foods have come a long way since Swanson first introduced its meal-in-a-box in the 1950s. Bland staples like turkey and mashed potatoes have given way to tandoori chicken and lemon-buttered fish. Sure, they’re quick, convenient and actually tasty, but are they healthy? Well, the good news is that choosing the right frozen dinner, pizza or lasagna may hold the answer to your hurry-up life. But make the wrong choice, and you could get enough sodium and saturated fat that you’ll want a cardiologist on speed dial. To make sure you don’t sacrifice your health (and your six-pack) for convenience, follow our stoplight guide to your favorite frozen foods.
FROZEN DINNERS
>> When frozen dinners were first introduced, they boiled down to nothing more than a few dishes of rubbery meat, bland starch and vegetables as fresh as an M.C. Hammer album. Now you choose a whole eating style. Will it be high-protein, low-carb or even vegan? Perhaps Thai, Indian or Italian rocks your world. Thanks to companies like Lean Cuisine, fat has steadily been reduced and replaced with whole grains, and Healthy Choice is leading the fight against salt licks. But for every good choice, there’s another that’s about as healthy as a Happy Meal.
The Lowdown
With little effort you can find frozen dinners with more salt than Atlantic seawater. To stop your blood pressure from going through the roof, choose green-light frozen dinners that have less than 700 mg of sodium and stop saturated fat at 3 grams while throwing in at least 3 grams of fiber and 15 grams of protein. (See our top picks, above.) Desserts and sauces can really jack up the sugar, so keep an eye on the sugar content and cap it at 10 grams. We rated dinners that contain at least 250 calories. After all, this is supposed to resemble a meal, not a glorified snack that’ll have you raiding the fridge in no time.
Green Light
Healthy Choice: Spaghetti with Meat Sauce, Mandarin Chicken
Lean Cuisine: Chicken Parmesan, Chicken in Peanut Sauce, Café Classics Teriyaki Steak
Mon Cuisine: Vegetarian Spaghetti & Meatballs, Vegetarian Salisbury Steak in Gravy
Seeds of Change: Penne Marinara
Whole Foods Whole Kitchen: Natter Paneer, Chana Masala, Pad Thai with Tofu
Red Light
Ethnic Gourmet: Pad Thai with Tofu
Marie Callender’s: Beef Tips in Mushroom Sauce, Herb Roasted Chicken & Mashed Potatoes
Michelina’s: Homestyle Bowls
Stouffer’s: Hearty Portions
Swanson: Hearty Bowls, Hungry Man
Uncle Ben’s: Bowls
Yellow Light
Healthy Choice: Beef Teriyaki, Sweet & Sour Chicken
Lean Cuisine: Roasted Turkey
QuickFix
Frozen dinners can be a little skimpy on calories, so serve them up with a protein shake for a better overall meal. And while you’re at it, toss in a cup of frozen vegetables for a fiber boost.
FROZEN PIZZAS
>> A good slice of frozen pizza has traditionally been hard to come by. If the artery-clogging saturated fat wasn’t bad enough, then the cardboard crust was enough to send you running back to the pizzeria. Now some companies are trying their best to reduce the fat while introducing hip toppings such as pine nuts and roasted chicken, and new rising crusts are doing away with the cardboard taste. However, it’s still buyer beware out there - if you’re not careful, you could easily end up with enough fat to turn those abs of steel into abs of flab.
The Lowdown
Our green-light pizzas cap saturated fat at 4 grams and sodium at 700 mg per serving, which should be at least a third of a family-size pizza. Don’t settle for less than 12 grams of protein per serving. Lots of vegetables help the cause, while stuffed-cheese crusts and greasy meats detract from it. And keep an eye out for trans fat (partially hydrogenated oil or shortening) that can sneak into the crust or fake cheese. Food packaging laws no longer let companies hide this killer fat, so look for it on the Nutrition Facts label.
Green Light
A.C. LaRocco: Tomato & Feta
Amy’s: Spinach, Cheese, Pesto, Soy Cheeze
DiGiorno: Thin Crispy Crust Grilled Chicken Tomato & Spinach
Healthy Choice: French Bread
Heavens’ Bistro: Chicken Sausage, Grilled Vegetable
Lean Cuisine: Roasted Vegetable
Red Light
DiGiorno: Cheese Stuffed, Deep Dish, Rising Crust Freschetta
Tombstone: Original Sausage & Mushroom
Tony’s: Supreme
Totino’s: Party Style
Yellow Light
California Pizza Kitchen: Thai Chicken, BBQ Chicken, Crispy Thin Crust Margherita
Linda McCartney: Artichoke & Roasted Garlic, Cheese
QuickFix
If your favorite pizza is shy on protein, top it with smoked salmon. You’ll get extra muscle-building protein and a good dose of heart-healthy omega-3 fatty acids.
LASAGNA
>> Lasagna is true comfort food, but unless you’re a star on the Food Network, making your own might end with a call for takeout. Instead of giving up on this classic, you can simply pop a frozen lasagna in the microwave and have dinner in a few minutes. Unfortunately, you may have to spend more than a few minutes in the gym to undo the damage. “Like with any frozen food, reading lasagna food labels for things like sodium is extremely important,” says Chris Aceto, author of Championship Bodybuilding (Nutramedia, 2001). Saturated fat can really add up with beef, cheese, full-fat milk and cream.
The Lowdown
Green-light lasagnas contain no more than 10 grams of total fat, 4 grams of saturated fat and 700 mg of sodium. Don’t overlook protein - you want at least 10 grams. Many of our green-light choices also provide a good dose of veggies.
Green Light
Amy’s: Light in Sodium Vegetable, Tofu Vegetable
Celentano: Light
Healthy Choice: Lasagna Bake
Michelina’s: Four Cheese
Lean Cuisine: Cheese with Chicken
Red Light
Amy’s: Vegetable, Cheese
Ian’s: Low Carb
Michelina’s: Lasagna Alfredo
Swanson: Lasagna Bowls
Whole Foods 365 Organic: Beef
Yellow Light
Amy’s: Garden Vegetable
Boca: Meatless Chunky Tomato & Herb
QuickFix
Ordinary lasagna can be turned into a protein powerhouse when topped with cottage cheese. Don’t forget to have a salad on the side.
FROZEN FISH
>> While omega-3- and protein-rich fish should be a part of every carnivore’s diet, battered fish and chips is no way to reap the benefits. “Often, fillets found in clear plastic bags are the best choice,” says Phil Lempert, food editor for NBC’s Today. Lempert advises buying fillets this way in order to avoid the artery-clogging trans fat in the crispy coating.
The Lowdown
Green-light frozen fish are trans fat-free and keep sat fat and sodium to less than 2 grams and 580 mg, respectively.
Green Light
Gorton’s: Grilled Fillets
Healthy Choice: Lemon Pepper Fish
Ian’s: Fish Sticks, Fillets
Whole Foods Whole Catch: Frozen Fillets, Frozen Fish Burgers
Red Light
Gorton’s: Popcorn Fish, Beer Battered Fillets
Michelina’s: Homestyle Bowls Shrimp Alfredo
Van de Kamp’s: Popcorn Fish
Yellow Light
Gorton’s: Lemon and Herb Butter Grilled Fillet Meal
Lean Cuisine: Baked Lemon Pepper Fish, Salmon & Basil
QuickFix
Is your fish on the bland side? Mrs. Dash Lemon Pepper will jump-start even the most rubberized fillet.
Saturday, June 26, 2010
How much weight should I use?
Strength coaches will use your rep maxes to determine what weights you should be using during each set of each exercise because they allow us to estimate how strong that particular part of your body is, and how much weight you need to lift to achieve your goals.
To gauge how much weight you should use for any exercise follow these simple steps :
Decide a on a set and rep range to match your end goal (Refer below: Strength, Size or Endurance)
Practice the movement to make sure you know the correct technique well
Pick a weight that allows you to just complete the required number of sets and reps
The weight you choose should really challenge you on the last few reps
Do this for each exercise and then log your progress each week
Assess your gains and change your routine every 4 weeks to keep you progressing
Here’s a rough guide as to how to structure your weight training to meet your goals.
Muscle Strength: 2 - 6 sets of 1 - 6 reps
Muscle Size: 3 - 6 sets of 8 - 12 reps
Muscle Endurance: 2 - 3 sets of 15+ reps
The weight you use for an exercise should be gauged by the maximum number of repetitions you can perform with PERFECT TECHNIQUE. Often this weight is referred to as Rep Max or RM.
1 rep of an exercise at a given weight is your 1 Rep Max
8 reps of an exercise at a given weight is your 8 Rep Max
15 reps of an exercise at a given weight is your 15 Rep Max
Live longer and better with HIIT
Live longer and better with HIIT
Jack Lalanne at 71
Previous research indicates that your SIRT1 proteins help keep you healthy & live longer by fixing errors in your DNA – cancer, UV light, free radicals, etc.
With that being the case, it’s a good thing to have lots of healthy, active SIRT1 running all over your body fixing any DNA errors.
Our current methods of increasing SIRT1 activity include calorie restriction and the supplement Resveratrol.
In this most recent study, researchers put some test subjects through a HIIT workout consisting of 40 min (10 x 4 min intervals @ 90% peak oxygen consumption) of bike sprints interspersed with 2 min rest periods.
They found that:
- 4 days after training, there was a 28 to 36% increase in mitochondrial enzyme activity in your muscle.
- Total muscle SIRT1 activity increased by 31%
- Activity per SIRT1 protein increased by 58%, despite
- the quantity of SIRT1 decreasing by 20%
The increased mitochondrial enzyme activity results in improved aerobic & anaerobic endurance and reverses muscle atrophy caused by inactivity or natural aging. That’s good.
The increased SIRT1 means that damaged DNA is repaired before it can accumulate and cause genetic problems.
Because, if we believe that the DNA damage theory of aging is correct, when we prevent the accumulation of damaged DNA, we prolong our good health and extend our life span.
Conclusion
- HIIT increases SIRT1 activity
- SIRT1 activity prevents genetic errors
- Genetic errors are responsible for aging
- Aging is responsible for death (duh)
- Therefore, HIIT will help you live longer & better
Friday, June 25, 2010
Don't Fall into these Diet Traps!
There is no time like Summer to make many women dive straight into the latest diet fad to lose weight and fast in an effort to look presentable in their new swimsuit.
However, many diet of choices may be the very reason you are NOT seeing results? Yes ~ Diets can actually sabotage your efforts!
Watch out for these Summer Diet Fads that STOP Fat Loss and find out what you CAN do to see swimsuit ready results in just 30 days!
Diet Trap #1: Very Low Calorie Diet
This only seems to make sense, since eating TOO much causes weight gain and unsightly fat! Plus, the less you eat, the lighter you feel and the quicker you lose weight on the scale.
But it is impossible to lose fat by dramatically reducing your calories day after day.
This is due to the fact that our metabolism is quite adaptive. When you begin restricting the food you eat, taking in too little calories, your body begins to BURN LESS calories. This is a survival mechanism to protect your body from starving.
The initial weight loss you experience is from water weight and muscle loss.
The whole purpose of Fat Loss is to boost your metabolism so your body burns more fat and calories all day long. This is not going to happen if you skip meals and practically starve yourself, hoping that it’s the fastest way to get into that swimsuit.
Keep your body fueled and you will not only keep your metabolism fueled, but as busy women one of our biggest downfalls is giving in to cravings. You double or triple your chances on giving in to your cravings…falling into binge eating when you do keep your calories too low.
You can prevent this from happening by keeping a food log for about 5 days and making sure you are taking in no less than 1300 calories. Listen to your body too – it will tell you when you are not eating enough.
Diet Trap #2: Fat Free!
No….fat does not make you fat. And just because a food item is Fat Free does not mean it is calorie free, giving you permission to eat as much as you want. Fat tastes good – especially in processed foods.
Well if you take all the fat out, it will have to be replaced with something…and that something means more Sugar or some other un-pronounceable ingredient! Consuming more sugar will not only cause your body to go in and out of fat storage mode, but creates uncontrollable hunger and cravings more sugar!
Don’t fall for these pre-packaged, overly processed foods. Your body actually needs fat – the good fats – in order to maintain a healthy metabolism, stave off cravings and give your hair and skin a healthy glow. Stick to foods that contain the healthy fats such as nuts, avocados and fish oils.
Diet Trap #3: No Carbs
Fearful of eating carbohydrates for they will automatically lead to weight gain?
Did you know that carbohydrates are actually our body’s preferred source of energy – helping our organs work properly, fueling our muscles – the heart and soul of your metabolism – and fueling our brain?
Cut out all carbs and it is inevitable that you will feel like Crap and look like a bag of bones.
A no carb diet also means all of your calories are coming from protein, fat and highly processed specialty foods labeled as No Carb and Low Carb. This simply causes you to end up eating too many calories.
There are carbs that your body does need that actually helps facilitate fat loss – Produce- your fruits and veggies – and unprocessed whole grains.
As you begin to tweak your nutrition plan so you look amazing in your summer swim wear this season keep in mind… starvation is not the answer, skip the specialty labeled processed foods and choose to eat in a way that promotes a healthy metabolism so you can shed the stubborn fat.
How?
Eat real food.
Whole, unprocessed food. Proteins, Produce and Healthy Fats.
When you make better choices about the foods you put into your body, you will be amazed at how quickly you FEEL better and suddenly your belly begins to disappear! Yes, that is how powerful nutrition is.
Eating balanced meals also ramps up your metabolism. Be sure every meal has at the very least a quality protein and veggies and/or fruits.
Eating at the right times is also necessary to keep your metabolism elevated. Aim to eat a whole food meal every 3 to 4 hours.
Don’t delay…there’s still plenty of time for you to see amazing results and enjoy all your warm weather activities with confidence!
Results in 30 days?
Absolutely, for once you begin to eat enough of the good foods, your body begins to change! You FEEL so much better, you have energy, you no longer struggle with cravings. As you check your progress – trying on that new swim suit, you begin to notice a difference in how your body looks!
Let go of the “diets” and instead give Clean Eating a Go!
However, many diet of choices may be the very reason you are NOT seeing results? Yes ~ Diets can actually sabotage your efforts!
Watch out for these Summer Diet Fads that STOP Fat Loss and find out what you CAN do to see swimsuit ready results in just 30 days!
Diet Trap #1: Very Low Calorie Diet
This only seems to make sense, since eating TOO much causes weight gain and unsightly fat! Plus, the less you eat, the lighter you feel and the quicker you lose weight on the scale.
But it is impossible to lose fat by dramatically reducing your calories day after day.
This is due to the fact that our metabolism is quite adaptive. When you begin restricting the food you eat, taking in too little calories, your body begins to BURN LESS calories. This is a survival mechanism to protect your body from starving.
The initial weight loss you experience is from water weight and muscle loss.
The whole purpose of Fat Loss is to boost your metabolism so your body burns more fat and calories all day long. This is not going to happen if you skip meals and practically starve yourself, hoping that it’s the fastest way to get into that swimsuit.
Keep your body fueled and you will not only keep your metabolism fueled, but as busy women one of our biggest downfalls is giving in to cravings. You double or triple your chances on giving in to your cravings…falling into binge eating when you do keep your calories too low.
You can prevent this from happening by keeping a food log for about 5 days and making sure you are taking in no less than 1300 calories. Listen to your body too – it will tell you when you are not eating enough.
Diet Trap #2: Fat Free!
No….fat does not make you fat. And just because a food item is Fat Free does not mean it is calorie free, giving you permission to eat as much as you want. Fat tastes good – especially in processed foods.
Well if you take all the fat out, it will have to be replaced with something…and that something means more Sugar or some other un-pronounceable ingredient! Consuming more sugar will not only cause your body to go in and out of fat storage mode, but creates uncontrollable hunger and cravings more sugar!
Don’t fall for these pre-packaged, overly processed foods. Your body actually needs fat – the good fats – in order to maintain a healthy metabolism, stave off cravings and give your hair and skin a healthy glow. Stick to foods that contain the healthy fats such as nuts, avocados and fish oils.
Diet Trap #3: No Carbs
Fearful of eating carbohydrates for they will automatically lead to weight gain?
Did you know that carbohydrates are actually our body’s preferred source of energy – helping our organs work properly, fueling our muscles – the heart and soul of your metabolism – and fueling our brain?
Cut out all carbs and it is inevitable that you will feel like Crap and look like a bag of bones.
A no carb diet also means all of your calories are coming from protein, fat and highly processed specialty foods labeled as No Carb and Low Carb. This simply causes you to end up eating too many calories.
There are carbs that your body does need that actually helps facilitate fat loss – Produce- your fruits and veggies – and unprocessed whole grains.
As you begin to tweak your nutrition plan so you look amazing in your summer swim wear this season keep in mind… starvation is not the answer, skip the specialty labeled processed foods and choose to eat in a way that promotes a healthy metabolism so you can shed the stubborn fat.
How?
Eat real food.
Whole, unprocessed food. Proteins, Produce and Healthy Fats.
When you make better choices about the foods you put into your body, you will be amazed at how quickly you FEEL better and suddenly your belly begins to disappear! Yes, that is how powerful nutrition is.
Eating balanced meals also ramps up your metabolism. Be sure every meal has at the very least a quality protein and veggies and/or fruits.
Eating at the right times is also necessary to keep your metabolism elevated. Aim to eat a whole food meal every 3 to 4 hours.
Don’t delay…there’s still plenty of time for you to see amazing results and enjoy all your warm weather activities with confidence!
Results in 30 days?
Absolutely, for once you begin to eat enough of the good foods, your body begins to change! You FEEL so much better, you have energy, you no longer struggle with cravings. As you check your progress – trying on that new swim suit, you begin to notice a difference in how your body looks!
Let go of the “diets” and instead give Clean Eating a Go!
Health Indian Recipe - Spinach Malfatti
SPINACH MALFATTI
A mild dish rich in iron, calcium, folic acid and protein, this is a really delicious recipe, which I am sure you will enjoy.
Baking Temperature : 200°C (400°F).
Preparation Time : 25 mins.
Baking Time : 15 mins.
Cooking Time : 25 mins.
Serves 4.
Calories : 278 per serving (175g)
Protein: 8.3
A mild dish rich in iron, calcium, folic acid and protein, this is a really delicious recipe, which I am sure you will enjoy.
Baking Temperature : 200°C (400°F).
Preparation Time : 25 mins.
Baking Time : 15 mins.
Cooking Time : 25 mins.
Serves 4.
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Calories : 278 per serving (175g)
Protein: 8.3
Thursday, June 24, 2010
Are you a Caffeine Addict? Check your Cholesterol
The Coffee - Cholesterol Connection
If we are not personally addicted to coffee, my guess is that every one of us knows someone who is. A short article on how the brewing technique may be the cause of increased cholesterol levels in coffee drinkers can be found in this following article from Berkley University.I was shocked to read this:
Daily consumption of 10 milligrams of cafestol—the amount in about four 5-ounce cups of French-press coffee (20 ounces a day)—has been shown to raise cholesterol by 8% to 10% in four weeks, mostly due to increased LDL (“bad”) cholesterol. Some people are affected more than others, and the effects may be greater in those who have higher cholesterol to begin with.
START A DISCUSSION BELOW:
What is your opinion on Berkley's findings?
What style of brewing do you use?
How many cups a week do you drink?
BIG Question:
How many ounces are in a Grande size and Venti cup of coffee?
HIIT will make you stronger, faster and leaner.
HIIT will make you stronger, faster and leaner.
One of the ways it does that is by improving your lactate threshold (LT).
What is Lactate Threshold?
Lactate threshold is the level of exercise intensity where lactic acid builds up in your bloodstream and you begin to feel that lactic acid burn.
In the world of athletic science, LT is usually expressed as a percentage of VO2 max.
What is VO2 Max?
VO2 max is defined as “the highest rate of oxygen consumption attainable during maximal or exhaustive exercise”
Essentially, it is a measurement of how much oxygen you can get into your muscles during exercise, and is widely accepted as the single best measure of cardiovascular fitness and maximal aerobic power.
So how does LT & VO2 Max make me stronger, faster, leaner?
Well, according to this study, high intensity interval training significantly increases LT and VO2 max.
The Study
Researchers took 20 physically active individuals and put them through one of two separate 6 week training programs.
Conclusion
Not only is interval training (HIIT) a successful strategy for improving LT and VO2 max, there is a dose-response relationship between frequency of interval training and the magnitude of LT improvement.
In other words,
One of the ways it does that is by improving your lactate threshold (LT).
What is Lactate Threshold?
Lactate threshold is the level of exercise intensity where lactic acid builds up in your bloodstream and you begin to feel that lactic acid burn.
In the world of athletic science, LT is usually expressed as a percentage of VO2 max.
What is VO2 Max?
VO2 max is defined as “the highest rate of oxygen consumption attainable during maximal or exhaustive exercise”
Essentially, it is a measurement of how much oxygen you can get into your muscles during exercise, and is widely accepted as the single best measure of cardiovascular fitness and maximal aerobic power.
So how does LT & VO2 Max make me stronger, faster, leaner?
- If you can delay the build up of lactic acid in your blood, you can trainer longer, faster, harder.
- If you can train longer, faster, harder, you will become stronger, faster leaner.
Well, according to this study, high intensity interval training significantly increases LT and VO2 max.
The Study
Researchers took 20 physically active individuals and put them through one of two separate 6 week training programs.
- Group 1 performed 1 interval training workout per week
- Group 2 performed 2 interval training workouts per week
- Group 1 improved their LT by 4.3%
- Group 2 improved their LT by 8.2%
Conclusion
Not only is interval training (HIIT) a successful strategy for improving LT and VO2 max, there is a dose-response relationship between frequency of interval training and the magnitude of LT improvement.
In other words,
- if you increase your HIIT, you increase your LT
- if you increase your LT, you increase your VO2 max
- if you increase your LT & VO2 max, you get stronger and faster & leaner….
And who wouldn’t want to get stronger, faster and leaner?
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