What’s the difference? Is there a difference?
That’s the basis of a conversation I had with a friend the other day…She said she had been doing 45 minute HIIT (High Intensity Interval Training) workouts…well, that was my first clue that she was a bit off in her definition of HIIT. You see she, like many I suspect, was thinking interval training and HIIT training were one in the same. They’re not. Yes, HIIT is interval training but not all interval training qualifies as HIIT. That is an important distinction, especially when it comes to attaining all the benefits of HIIT that you have no doubt read about (reduced training time, increased metabolism, faster fat loss, increased muscle mass, etc.)
Interval training is any type of workout where you vary the intensity for short periods of time. One of my favorite (running) interval workouts is 1 minute easy (a 3 on a scale of 1-10 with 1 being standing still and 10 being “running for your life”) followed by 2 minutes harder (a 7 on a scale of 1-10) and repeating that for 10 rounds for a 30 minute workout. Is that a hard workout? Absolutely. Is it a great workout? Definitely. But is it an HIIT workout? No.
True HIIT interval training is similar in the “rest” department…your rest is anywhere from a 1-3 on the 1-10 scale, but your interval is an all-out, run for your life 10 on that scale. That would the “high intensity” in the name. The reality is that the term really should stand for “highest intensity” interval training because that is what you need to realize the benefits of HIIT. And since HIIT is a “give it all you’ve got, cannot possibly go any harder” effort, there is no way you could sustain it for 45 minutes! Seriously, if you are giving it everything you have, you will flame out after 10-15 minutes… maybe 20 but that is arguable.
So often people get stuck in the “45-60 minute workout” mindset that came to us courtesy of the aerobically enhanced ’80s and ’90s, and to this day there are tons of people who, when they don’t have that 60 minute block of time, will just skip working out altogether because they “don’t have time for a good one.” Then there are those that sort of get the whole “HIIT takes less time” theory, but then they still try to go the 45 minutes or so…that’s great in that they may be doing a fantastic interval workout, but they’re not doing HIIT, so the benefits, while good, are not what they could be with a 10-15 minute true HIIT workout. But do keep in mind, that you can overdo it on the HIIT workouts…for most, 1-2 HIIT workouts a week is beneficial without risking injury.
One of the most well-known, and most popular HIIT workouts is the Tabata Protocol. Tabatas are 20 seconds all out followed by 10 seconds of rest, repeated for 8 rounds (4 total minutes). Done correctly, you can barely stand after those 4 minutes! There are many other versions of HIIT, like the partner 30/30s: you go all out for 30 seconds while I rest, then I go all out for 30 while you rest, etc. Many minutes in a row of that and you’re toast, and that’s the point. It’s the “toasting” during the workout that requires all the extra energy for repair and replenishment after the workout (for 24-48 hours).
Monday, May 31, 2010
4 Bad Eating Habits
4 Bad Eating Habits
The Biggest Loser nutritionist Cheryl Forberg, RD
If you're overweight, you're probably practicing some of these nutritional no-no's
No time to plan. With work, kids and social and community commitments packing their schedules, most contenders make food decisions on the run – which can lead to poor choices, such as relying on packaged, processed convenience foods and hitting the drive-through when a time crunch hits.
Skipping meals. Because of those busy lives, most potential contestants miss out on at least one meal a day – usually breakfast. It sounds counter-intuitive, but skipping meals can actually contribute to weight gain, not loss; eating when famished almost always leads to poor food choices, and it's hard to pay attention to your body's natural hunger and satiety cues.
Processed white foods abound; whole grains are missing. Foods like snack cakes, cookies, white pasta, chips, and soft drinks are all high in calories and very low in nutrition – but they're both tasty and convenient, which makes them tempting when on the go. But in addition to adding empty calories, these foods have adverse health impacts – they affect your blood sugar and insulin too quickly. And unlike their whole grain counterparts, these foods lack antioxidants and fiber, which are good for digestion and can help prevent some types of cancer.
Few fruits and vegetables make the menu. Budget and time constraints can make buying and preparing produce seem out of reach. But fresh fruits and vegetables are the cornerstone of a healthy diet; they're full of vitamins and antioxidants, and because of their high water content they have low caloric density, filling you up without adding too many calories. Once the show begins, I work with contestants to help them incorporate fruits and vegetables into every meal – with the goal of eating 4 cups daily.
The Biggest Loser nutritionist Cheryl Forberg, RD
If you're overweight, you're probably practicing some of these nutritional no-no's
No time to plan. With work, kids and social and community commitments packing their schedules, most contenders make food decisions on the run – which can lead to poor choices, such as relying on packaged, processed convenience foods and hitting the drive-through when a time crunch hits.
Skipping meals. Because of those busy lives, most potential contestants miss out on at least one meal a day – usually breakfast. It sounds counter-intuitive, but skipping meals can actually contribute to weight gain, not loss; eating when famished almost always leads to poor food choices, and it's hard to pay attention to your body's natural hunger and satiety cues.
Processed white foods abound; whole grains are missing. Foods like snack cakes, cookies, white pasta, chips, and soft drinks are all high in calories and very low in nutrition – but they're both tasty and convenient, which makes them tempting when on the go. But in addition to adding empty calories, these foods have adverse health impacts – they affect your blood sugar and insulin too quickly. And unlike their whole grain counterparts, these foods lack antioxidants and fiber, which are good for digestion and can help prevent some types of cancer.
Few fruits and vegetables make the menu. Budget and time constraints can make buying and preparing produce seem out of reach. But fresh fruits and vegetables are the cornerstone of a healthy diet; they're full of vitamins and antioxidants, and because of their high water content they have low caloric density, filling you up without adding too many calories. Once the show begins, I work with contestants to help them incorporate fruits and vegetables into every meal – with the goal of eating 4 cups daily.
SNACK TIP
When we're stressed, it's easy to make poor choices
for the foods we eat but here's the skinny
on some real stress-reducing comfort food.
Walnuts help replace stress depleted B vitamins
and it's a great source of omega 3's.
Also try asparagus, a natural mood lightener.
Dip them in fat free yogurt for a touch more calcium.
And when chocolate and only chocolate will do, go for the dark option.
Dark chocolate contains anti-oxidants with the strength to fight not only cancer but heart disease.
Saturday, May 22, 2010
Is Cardio-Core Bootcamp a full body workout?
YES!!!
If you are new Cardio-Core Bootcamp and are probably wondering what to expect at your first class.
Take a look at the following list of exercises -- each of them will work ALL the major muscles for a killer Total Body Workout!
Exercise: Squat and Lunge
Executing these movements will work the following muscle groups:
Quadriceps, or quads as they are frequently referred to amongst seasoned athletes, consist of the four main muscles in the front of your thighs. Making these muscles stronger, gives you more strength when lifting and helps to take the strain off your back. Remember the old adage, lift with your legs, not your back. Your quads are what make that movement possible.
Gluteals are the three muscles that make up your butt. If you like giving the opposite sex whip lash, you absolutely must work this muscle group. Strong, shapely glutes, as they are often called, gives your body the capacity to move about during normal activities as well as high energy sports such as tennis, skiing or mountain climbing. Train these muscles to give you a butt worth struttin’.
Hamstrings are the three major muscles in the back of your thighs. These muscles become extremely tight from day to day office work of sitting for long periods of time behind a computer screen or desk. Working these muscles will tone your tush and keep you moving without fear of injury.
Exercise: Chest Press and Push Up
Both of these exercises work the following muscle groups:
Pectorals are the chest muscles behind your breasts. Building these muscles helps to fight the effects of gravity and sagging breasts. An alternative to plastic surgery, these exercises will strengthen the muscles in your chest wall to combat the effects that aging, child-bearing and nursing etc.
Anterior Deltoids are your shoulder muscles. These muscles sit on top of the arms like caps. These muscles are needed to push a swing or door. When these muscles are developed they provide strength and reduce neck strain. Toned anterior deltoids provide shoulder width and help to accent a smaller waist.
Triceps consist of the two muscle groups in your arms. Toning your triceps is the key to sleek, sexy arms. Beautifully shaped arms look fabulous in tank tops. Remember no one wants their under arm to to continue waving even when you've stopped.
Exercise: One Arm Row and Reverse Fly
The following muscle groups are affected by these workouts.
Latissimus dorsi is a flat dorso-lateral muscle that runs from the lower to middle of your back. This muscle is responsible for stretching and extending your reach. Developing this muscle will tighten your waistline and strengthen your back. Only the One Arm Row works this muscle group.
Rhomboid/Trapezius muscles are located in your upper back and connect your shoulder blades to your spine. Working these muscles and keeping them flexible will help to protect you from injury when reaching overhead or playing tennis and other sports. Toning these muscles will give you a sleek sexy back that’s ideal for backless dresses and halter tops. Keep in mind, the Trapezius lays on top of the Rhomboids and will help retract the shoulder blades. Strengthening these muscles will improve your posture - instantly making you look 10 lbs lighter!
Posterior Deltoids are the muscles located in the back of the shoulders. Working your posterior deltoids will give you those sexy shoulders that look great in spaghetti straps. Sundresses, evening gowns, swimsuits, will all show off your well-toned arms and shoulders.
Exercise: Triceps Kickback and Overhead Extension
These exercises are designed to accentuate the following muscle group.
Triceps brachii is the muscle located in the underside of your arm. Developing this muscle not only makes your arms stronger, it helps to tone them and give them a nice svelte look.
Exercise: Biceps Curl and Hammer Curl
These exercises both work one muscle group.
Biceps brachii is the muscle located in the front of the upper arm. When you flex your muscle Popeye style, the biceps brachii is the muscle that you are showing off. Developing this muscle will sculpt your upper arm for that sexy sleeveless look.
Exercise: Shoulder Press
Deltoid muscles are the complete set of muscles covering your entire shoulder. Developing these muscles allows a complete range of motion for your arms. This is helpful in throwing, pushing and pulling. Well developed shoulders on a woman doesn’t mean she will look like a man. More likely, toning this area, will accent your hourglass figure and leave admirers longing for another look. As for men, developing your chest and shoulders will make your waist appear slimmer and attract flocks of woman begging to be embraced.
Exercise: Abdominal Crunch and Plank
Abdominal muscles are located in the front of your stomach. Keeping these muscles toned will give you a fabulously flat stomach with sexy six-pack abs.
If you are new Cardio-Core Bootcamp and are probably wondering what to expect at your first class.
Take a look at the following list of exercises -- each of them will work ALL the major muscles for a killer Total Body Workout!
Exercise: Squat and Lunge
Executing these movements will work the following muscle groups:
Gluteals are the three muscles that make up your butt. If you like giving the opposite sex whip lash, you absolutely must work this muscle group. Strong, shapely glutes, as they are often called, gives your body the capacity to move about during normal activities as well as high energy sports such as tennis, skiing or mountain climbing. Train these muscles to give you a butt worth struttin’.
Hamstrings are the three major muscles in the back of your thighs. These muscles become extremely tight from day to day office work of sitting for long periods of time behind a computer screen or desk. Working these muscles will tone your tush and keep you moving without fear of injury.
Exercise: Chest Press and Push Up
Both of these exercises work the following muscle groups:
Anterior Deltoids are your shoulder muscles. These muscles sit on top of the arms like caps. These muscles are needed to push a swing or door. When these muscles are developed they provide strength and reduce neck strain. Toned anterior deltoids provide shoulder width and help to accent a smaller waist.
Triceps consist of the two muscle groups in your arms. Toning your triceps is the key to sleek, sexy arms. Beautifully shaped arms look fabulous in tank tops. Remember no one wants their under arm to to continue waving even when you've stopped.
Exercise: One Arm Row and Reverse Fly
The following muscle groups are affected by these workouts.
Latissimus dorsi is a flat dorso-lateral muscle that runs from the lower to middle of your back. This muscle is responsible for stretching and extending your reach. Developing this muscle will tighten your waistline and strengthen your back. Only the One Arm Row works this muscle group.
Rhomboid/Trapezius muscles are located in your upper back and connect your shoulder blades to your spine. Working these muscles and keeping them flexible will help to protect you from injury when reaching overhead or playing tennis and other sports. Toning these muscles will give you a sleek sexy back that’s ideal for backless dresses and halter tops. Keep in mind, the Trapezius lays on top of the Rhomboids and will help retract the shoulder blades. Strengthening these muscles will improve your posture - instantly making you look 10 lbs lighter!
Posterior Deltoids are the muscles located in the back of the shoulders. Working your posterior deltoids will give you those sexy shoulders that look great in spaghetti straps. Sundresses, evening gowns, swimsuits, will all show off your well-toned arms and shoulders.
Exercise: Triceps Kickback and Overhead Extension
These exercises are designed to accentuate the following muscle group.
Exercise: Biceps Curl and Hammer Curl
These exercises both work one muscle group.
Exercise: Shoulder Press
Exercise: Abdominal Crunch and Plank
Friday, May 21, 2010
Vegan Cashew Loaf with Miso Gravy
Cashew, Carrot and Kumara Loaf
Courtesy of www.wildhealthfood.comThis is an easy hearty vegetarian recipe, delicious served with mashed potatoes, miso gravy and a steamed green veggie. The recipe calls for ground linseed and sesame seeds. You can grind these in a coffee grinder or powerful blender. Or simply buy ground linseed, omit the sesame and use ½ c more cashew nuts instead.
You will need a food processor unless you are happy to spend a while with a mortar and pestal pulverising the cashew nuts.
1 c cashew pieces
1/3 c linseed (ground)
½ c sesame (ground)
550 g carrots and kumara (sweet potato) – approx. half/half, but proportions not important (peeled and finely grated)
A small bunch of parsley (stalks removed)
½ c water
3 T soy sauce
4 T olive oil
Grind the cashew nuts in the food processor until the size of coarse breadcrumbs – (you still want some texture here, like the big chunks of peanuts in crunchy peanut butter).
Put all the ingredients into a big bowl and use your hands to massage and combine.
Pop into a well-greased large loaf tin (or two small ones).
Bake at 180 degrees celcius (360 Fahrenheit) for 50 minutes. Cover the top with foil if it gets too brown.
Leave for 5-10 minutes in the tin, then slide a knife around the sides, and tip out onto a serving platter.
Tuesday, May 18, 2010
Sesame-Meatball Stir-Fry
Frozen cooked meatballs are a time saver in this 15-minute dinner fix.
Ingredients
- 1 lime
- 1/4 cup (50 mL) soy sauce
- 4 tsp (20 mL) dark sesame oil
- 1 tsp (5 mL) granulated sugar
- 1/2 tsp (2 mL) hot chili-garlic sauce
- 1 tsp (5 mL) cornstarch
- 1/2 2-lb (907-g) box frozen cooked meatball*
- 1 red pepper, cored and seeded
- 1 zucchini
- 1 celery stalk
Bengali Squash and Chickpeas
A staple spice-blend of Bengali cuisine, Panch Phoran literally means “five spices” and is made up of equal parts cumin seed, mustard seed, nigella seed, fenugreek seed and fennel seed. In the interest of freshness, I like to mix it up in very small quantities (about ½ tsp – 1 tsp of each) and keep it in a small, tightly-sealed jar. (I also like to bash it up a bit before using it, but I don’t think that’s necessary…or traditional, for that matter).
In this simple, vegetarian curry, panch phoran is joined by ground cumin, coriander, tumeric and garam masala. Adding the spices, whole and ground, at different stages in the cooking gives this dish a wonderful, complex flavour…despite its simple preparation. There is a nice, subtle heat to this curry, but feel free to spice it up to your tastes.
Bengali Squash and Chickpeas
½ tsp panch phoran
½ small onion, finely minced
1” fresh ginger, grated
2 tsp ground cumin
1 tsp ground coriander
½ tsp ground turmeric
1 medium butternut squash, peeled/seeded/cubed
1 cup veggie stock
½ tsp brown sugar
1 cup canned chickpeas, drained and rinsed
1 tsp garam masala
salt, to taste
Spray a large non-stick pan over a medium heat. Add panch phoran and cook, stirring, until mixture is fragrant and seeds begin to pop. Add the onion to the pan and cook until golden. Stir in the ginger, ground turmeric, cumin and coriander and allow to toast for 30 seconds before adding stock. Bring to simmer. Add squash and sugar to pan, reduce heat to med-low, cover and cook for 10 mins or until squash is fork-tender. Add garam masala and chickpeas. Cook until heated through, stirring carefully to avoid breaking-up the squash*. Season to taste with salt.
Serves 2
Vegan Moo Shu Lettuce Wraps
All of her recipes are low-fat, kid-tested and scaled-down for couples/small-families. They can easily be doubled for 4 serving sizes, though…and the veggie “meat” can always be substituted with real chicken, turkey or lean beef; in which case I would recommend pre-browning and draining it well.
Enjoy! They are delicious!
Vegan Moo Shu Lettuce Wraps
1 cup finely shredded cabbage
1 carrot, grated
½ cup julienned red pepper
½ cup julienned zucchini
6 large mushrooms, sliced
½” piece fresh ginger, minced
1 clove garlic, minced
¼ - ½ tsp 5-spice* (to taste)
½ package veggie ground “chicken”
¼ cup veggie stock
1 – 2 tbsp soy sauce or tamari
3 scallions, sliced on the diagonal
lettuce cups or leaves
hoisin sauce
In a non-stick pan, sauté cabbage, carrot and red pepper until cabbage is softened. Add zucchini, mushrooms, ginger, garlic and 5-spice; continue to sauté until mushrooms begin to release moisture. Add veggie chicken, breaking up with a spoon, stock and soy sauce. Simmer until liquid is absorbed. Remove from heat and top with scallions. Serve with lettuce cups and hoisin sauce.
Serves 2 as an entrée, 4 as a starter.
*5-spice is an exotic blend of five spices (go fig!); most commonly made up of fennel, clove, star anise, Szechwan pepper and cinnamon. It can be strong, depending on the brand and potency, so go easy at first.
Thursday, May 13, 2010
Blueberry Muffins - Sugar Free
Courtesy of Wild Health Food
Makes about 18 medium – large muffins
Most of us can do with less sweets. These no-wheat muffins use banana, sultanas and a pinch of stevia powder for sweetening. Stevia is a super sweet herb from South America, containing no sugar. Stevia has a glycemic index of 0 and does not affect blood sugar. You can buy it in it’s green unprocessed powder form in most health food stores.
So these muffins are perfect for people with diabetes, for people who want to loose weight, and ideal for candida sufferers (in small amounts).
Barley and spelt flours do contain gluten, but are usually fine for those are better off without standard wheat flour. If you are gluten intolerant you could easily replace the barley and spelt with a gluten free flour mix.
Dry Ingredients
2 c barley flour
1 c spelt flour
1 t baking powder
1 t baking soda
1/8 t stevia powder
Wet Ingredients
¼ c rice bran oil (or melted butter)
1 large mashed banana (the riper the better)
½ c unsweetened yoghurt (or water – the yoghurt makes the muffins nice and moist)
2 eggs
1 c milk (of your choice – dairy, goat, rice or soy)
Fruit
1 ½ c frozen or fresh blueberries
¾ c sultanas
1) Heat oven to 190 ºC (375 ºF)
2) Sift the dry ingredients into a bowl
3) Stir in the wet ingredients altogether until just mixed
4) Add the fruit at the last minute
5) 2/3 fill greased muffin tins
6) Bake for approximately 15 minutes until golden.
Note: This recipe also makes a nice smallish loaf if you have too much mix for all muffins. Grease and line a loaf tin and fill about 4 cm high with the mixture. It will take longer to bake than the muffins. Prick to the base to check if it’s done – about 20-25 minutes.
Sunday, May 9, 2010
Day 7 of Meal Plan
Breakfast: 2 hard-boiled eggs; 3/4 cup fresh blueberries; 8 ounces low-fat yogurt (any flavor); coffee or tea
Snack: 1 apple
Lunch: Chef salad: 3 ounces sliced turkey, 1 cup lettuce, 1/2 cup chopped red cabbage, 1/2 cup spinach, 1/2 cup chopped red onion, 1/2 cup sliced tomato, 2 tablespoons low-cal dressing; pita bread
Dinner:Chicken taco: 4 ounces grilled chicken, 1/2 cup shredded red cabbage, 1 tortilla, 1/2 cup chopped red onion, 2 tablespoons salsa, 1/4 cup shredded reduced-fat cheese
Snack: 1 apple
Lunch: Chef salad: 3 ounces sliced turkey, 1 cup lettuce, 1/2 cup chopped red cabbage, 1/2 cup spinach, 1/2 cup chopped red onion, 1/2 cup sliced tomato, 2 tablespoons low-cal dressing; pita bread
Dinner:Chicken taco: 4 ounces grilled chicken, 1/2 cup shredded red cabbage, 1 tortilla, 1/2 cup chopped red onion, 2 tablespoons salsa, 1/4 cup shredded reduced-fat cheese
Saturday, May 8, 2010
Day 6 of Meal Plan
Breakfast: 2 slices bread, toasted; 1 teaspoon all-fruit spread; 1/2 cup 2% cottage cheese; 1/2 cantaloupe; coffee or tea
Lunch: 1 can Healthy Choice low-fat soup; 1 large tortilla topped with 1/2 cup lettuce, 1/2 cup diced tomato, 1/2 cup chopped cucumber, 2 tablespoons chickpeas, 2 tablespoons low-cal dressing
Dinner: 4 ounces grilled beef tenderloin; 6 steamed asparagus spears, tossed with 1 teaspoon olive oil; 1 cup mixed salad greens; 2 tablespoons low-cal dressing
Lunch: 1 can Healthy Choice low-fat soup; 1 large tortilla topped with 1/2 cup lettuce, 1/2 cup diced tomato, 1/2 cup chopped cucumber, 2 tablespoons chickpeas, 2 tablespoons low-cal dressing
Dinner: 4 ounces grilled beef tenderloin; 6 steamed asparagus spears, tossed with 1 teaspoon olive oil; 1 cup mixed salad greens; 2 tablespoons low-cal dressing
Friday, May 7, 2010
Day 5 of Meal Plan
Breakfast: Omelet: Mix 1 egg plus 3 egg whites, 1/2 cup chopped tomato, 1/2 cup chopped spinach; cook in Pam cooking spray.
Snack: 1 English muffin, 1 teaspoon margarine, 1 tablespoon all-fruit spread
Lunch: 1 baked potato topped with 2 tablespoons 2% cottage cheese and 4 tablespoons salsa; 1 cup mixed greens, 2 tablespoons low-cal dressing
Snack: 1 apple
Dinner:2 Boca burgers on 1 toasted English muffin, garnished with sliced tomato, lettuce and red onion; 1/2 cup 2% cottage cheese
* Disclaimer: we are not nutritionist - however when food items were plugged into www.fitday.com a nutrition food log there is a good balance between protein, carbs and fat - essential for keeping your body running smoothly. It is recommended you still take a multi-vitamin to ensure you are getting the full amount of vitamins and minerals each day.
Snack: 1 English muffin, 1 teaspoon margarine, 1 tablespoon all-fruit spread
Lunch: 1 baked potato topped with 2 tablespoons 2% cottage cheese and 4 tablespoons salsa; 1 cup mixed greens, 2 tablespoons low-cal dressing
Snack: 1 apple
Dinner:2 Boca burgers on 1 toasted English muffin, garnished with sliced tomato, lettuce and red onion; 1/2 cup 2% cottage cheese
* Disclaimer: we are not nutritionist - however when food items were plugged into www.fitday.com a nutrition food log there is a good balance between protein, carbs and fat - essential for keeping your body running smoothly. It is recommended you still take a multi-vitamin to ensure you are getting the full amount of vitamins and minerals each day.
Thursday, May 6, 2010
List of Snacks that do more Harm than Good
13 Snack Foods That Are Doing You More Harm Than Good:
1. Granola Bars
Marketed Benefit: Touted as a great snack made from whole grain oats.
Reality: Almost 50% of the carbohydrates of most granola bars come
from sugar and contain 1 gram or less of fiber, usually in the form
of high fructose corn syrup.
2. NutriGrain Bars
Marketed Benefit: Multi-grain snack
Reality: The first ingredient listed is high fructose corn syrup!
It also contains less than 1 gram of fiber. Plus, it's processed to
have a longer shelf life.
3. Prepackaged Fruit Cup
Marketed Benefit: It's fruit!
Reality: These products usually add lots of preservatives to keep
the fruit fresh. They also list "added sugar" or syrup as one of
their first three ingredients.
4. Pretzels:
Marketed Benefit: A light snack made from wheat.
Reality: Sodium aside, pretzels are an enriched snack with little,
if any nutritional value. They are very high glycemic and get
digested almost as fast as table sugar!
5. Wheat Thins
Marketed Benefit: They are made from wheat, which is a grain
Reality: While it's true that wheat thins started out as a whole
grain, the end product doesn't even remotely resemble its former
self. Wheat thins are enriched, contain high-fructose corn syrup,
oils, and artificial additives. Also, there's hardly any fiber, so
they are digested quickly and will definitely spike your sugar
levels.
6. Saltines
Marketed Benefit: A quick, low calorie, light snack
Reality: No nutritional value. They are digested faster than
spooning sugar into your mouth! Did I mention they are enriched,
contain high-fructose corn syrup and have hydrogenated oils in them?
Trail Mix
7. Marketed Benefit: Nuts and other healthy treats all mixed together
Reality: Unless you are making the trail mix yourself (which would
be a great choice!), most store bought varieties contain candy
pieces and are loaded with sodium and even added sugar for taste.
They also tend to have hydrogenated oils and food coloring dyes
added to the m&m's, or other candy inside. Also, just 1 small
handful contains 160-210 calories... and most people eat at least 4
handfuls.
8. Graham Crackers
Marketed Benefit: Light, whole grain snack
Reality: This enriched cracker contains little if any fiber and
also lists hydrogenated oil as one of its ingredients.
9. Fruit Yogurt
Marketed Benefit: Yogurt is good for you!
Reality: While plain yogurt and other low fat/sugar varieties are
healthy, most fruit ones are not. More than 75% of the calories
come from sugar.
10. Energy Drinks!
Marketed Benefit: Quick energy boost.
Reality: You can purchase either the regular or sugar-free
versions, which both contain the same amounts of caffeine. They
usually pack 28-56 grams of sugar in a bottle if you opt for the
regular version. When you add the 120 - 300 grams of caffeine
(equal to 1-3 cups of coffee) to the mix, you send your adrenal
glands on overdrive, which can not only lead to crashes later in
the day but constant use can lead to adrenal deficiency, as well as
other fatigue and hormonal issues.
11. Fruit Juice
Marketed Benefit: It's made from fruit... isn't it?
Reality: Most fruit juices contain less than 100% juice. Even those
that do still cause an insulin spike from ingesting a liquid packed
with over 40 grams of sugar. The difference between real fruit and
juice is that the fiber has been removed during the juicing
process... along with a lot of the natural vitamins. Plus, it's
usually heated somewhere during the processing, thus destroying
most of the nutritional value.
12. SnackWell Cookies
Marketed Benefit: A healthy cookie treat!
Reality: Everybody loves cookies, so we try to justify ways of
sneaking them into our diet without feeling any guilt. These
SnackWell crème sandwich cookies are no different. They still
contain 38 enriched grams of carbs with 18 grams of high-fructose
corn syrup spiked sugars. Top that off with the added hydrogenated
oil and this healthy snack becomes an artery clogger.
13. Pre-Packaged Peanut Butter Crackers
Marketed Benefit: Healthy benefits of peanut butter in an on-the-go
package.
Reality: Yes, peanuts are pretty good for you, but when they are
transformed into peanut butter most companies use hydrogenated oils
and high-fructose corn syrup.
I hope I didn't ruin anyone's favorite snack-time treat, but it is
better to be in the know. This way you are now able to make more
informed decisions when it comes time to getting in shape once and
for all.
Day 4 of Meal Plan
Breakfast: Mix 1 packet instant oatmeal, 1/2 cup 2% milk, 3/4 cup frozen blueberries, 2 tablespoons wheat germ; microwave 90 seconds. Coffee or tea
Snack: 1 orange
Lunch: Turkey sandwich: 3 ounces sliced turkey, 1/2 cup chopped lettuce, 1/2 tomato, sliced, 1 large pita pocket, 2 tablespoons Dijon mustard
Snack: 1 nectarine
Dinner:Veggie burrito: 1 tortilla, 1/2 cup spinach, 1/2 cup lettuce, 1/3 cup each diced tomato and red onion, 2 tablespoons salsa, 1/2 cup shredded reduced-fat cheese
* Disclaimer: we are not nutritionist - however when food items were plugged into www.fitday.com a nutrition food log there is a good balance between protein, carbs and fat - essential for keeping your body running smoothly. It is recommended you still take a multi-vitamin to ensure you are getting the full amount of vitamins and minerals each day.
Snack: 1 orange
Lunch: Turkey sandwich: 3 ounces sliced turkey, 1/2 cup chopped lettuce, 1/2 tomato, sliced, 1 large pita pocket, 2 tablespoons Dijon mustard
Snack: 1 nectarine
Dinner:Veggie burrito: 1 tortilla, 1/2 cup spinach, 1/2 cup lettuce, 1/3 cup each diced tomato and red onion, 2 tablespoons salsa, 1/2 cup shredded reduced-fat cheese
* Disclaimer: we are not nutritionist - however when food items were plugged into www.fitday.com a nutrition food log there is a good balance between protein, carbs and fat - essential for keeping your body running smoothly. It is recommended you still take a multi-vitamin to ensure you are getting the full amount of vitamins and minerals each day.
Wednesday, May 5, 2010
Want to be healthy? Try these 7 Tips to be the Healthiest yet!
HEALTH TIPS
Courtesy of BJ Gaddour Fitness Guru from the States
• Two or three key supplements: Take a daily whole foods multivitamin made specifically for women and a fish oil or EFA (essential fatty acid) supplement to cover your nutritional bases and to improve health, performance and body composition. Every other supplement is either unnecessary or simply a convenience item that can be replaced with a whole food alternative. Small addendum from Havens: Don't forget your vitamin D as well.
• Perform three total-body metabolic workouts per week: A metabolic workout consists of a circuit of non-competing exercises for the upper body, lower body and core that work every muscle in the body and elevates metabolism for up to 48 hours post-workout. It combines strength training with cardiovascular exercise. For example, alternate between 50 seconds of work and 10 seconds of rest for each exercise in the following five-exercise circuit: squats, push-ups, lunges, rows and hip extensions. Perform up to four total rounds for a 20-minute workout you can do anywhere.
• Think fiber when it comes to carbs: Focus on consuming nutrient-dense, high-fiber carbs such as fruits and vegetables every two to four hours. If you must have the other carbs, have them within one to two hours of intensive exercise when your body best tolerates starches and sugars without unwanted fat gain.
• Burn stubborn fat with cardio interval training: Intervals provide greater fat loss and fitness improvements in less time than traditional aerobic exercise. More specifically, high-intensity interval training causes a large release of catecholamines (adrenaline and noradrenalin), which mobilizes stubborn fat deposits. For example, alternate between 60 seconds of maximum effort and 120 seconds of active recovery. Perform seven total rounds for a 21-minute workout, not including a five-minute warm-up and cool-down.
• Go green to be lean: Consume an unlimited amount of green veggies such as broccoli, green beans, spinach, dark, leafy lettuce and peppers. Green veggies do not count as carbs or calories in my book and are loaded with vitamins, minerals, fiber, antioxidants and phytochemicals. They also help curb hunger and keep you full between meals. But avoid corn, peas, carrots, beets and potatoes because they negatively impact your blood sugar and have little nutritional value when compared with the greener alternatives.
• Roll out for longevity: A foam roller is a self-massage tool that will help improve your tissue quality, thus reducing unwanted aches and pain. Most joint pain is a result of scarring and adhesions in the muscles above and below the joint in question. Spend 30 to 60 seconds rolling out sore and tender muscle groups both pre- and post-workout to reduce soreness and accelerate recovery from workouts and daily stress.
• Find strength in numbers: Study after study supports that when it comes to achieving lasting weight loss and fully adopting an active lifestyle, social support and accountability remain the X-factor.
Day 3 of Meal Plan
Breakfast: French toast: 2 slices of bread coated in 1/4 cup Egg Beaters, cooked in Pam cooking spray; 1/4 cup light syrup; coffee or tea
Snack: 1 medium apple
Lunch: 4 ounces grilled chicken; 1 cup lettuce, 2 artichoke hearts, sliced, 1/2 cup chopped tomato, 2 tablespoons low-cal dressing
Snack: 8 ounces low-fat yogurt, 1 tablespoon wheat germ
Dinner:5 ounces grilled halibut; 1/2 cup steamed broccoli, 1 tablespoon margarine; 1 cup mixed greens topped with 1/2 cup 2% cottage cheese
* Disclaimer: we are not nutritionist - however when food items were plugged into www.fitday.com a nutrition food log there is a good balance between protein, carbs and fat - essential for keeping your body running smoothly. It is recommended you still take a multi-vitamin to ensure you are getting the full amount of vitamins and minerals each day.
Snack: 1 medium apple
Lunch: 4 ounces grilled chicken; 1 cup lettuce, 2 artichoke hearts, sliced, 1/2 cup chopped tomato, 2 tablespoons low-cal dressing
Snack: 8 ounces low-fat yogurt, 1 tablespoon wheat germ
Dinner:5 ounces grilled halibut; 1/2 cup steamed broccoli, 1 tablespoon margarine; 1 cup mixed greens topped with 1/2 cup 2% cottage cheese
* Disclaimer: we are not nutritionist - however when food items were plugged into www.fitday.com a nutrition food log there is a good balance between protein, carbs and fat - essential for keeping your body running smoothly. It is recommended you still take a multi-vitamin to ensure you are getting the full amount of vitamins and minerals each day.
Tuesday, May 4, 2010
Day 2 of Meal Plan
Breakfast: 2 frozen waffles, 1 tablespoon all-fruit spread; 8 ounces low-fat yogurt (any flavor); coffee or tea
Snack 1: 1 medium apple
Lunch: Chopped salad: 1 cup lettuce, 1/3 cup chopped red cabbage, 1/2 cup chopped spinach, 1/2 cup diced cucumber, 1/2 red onion, sliced, 1/3 cup broccoli, 2 tablespoons low-cal dressing; top with 1/2 cup 2% cottage cheese
Dinner: 4 ounces grilled salmon; 8 steamed asparagus spears; 1 small baked sweet potato, 1 teaspoon margarine or grated cheese
* Disclaimer: we are not nutritionist - however when food items were plugged into www.fitday.com a nutrition food log there is a good balance between protein, carbs and fat - essential for keeping your body running smoothly. It is recommended you still take a multi-vitamin to ensure you are getting the full amount of vitamins and minerals each day.
Snack 1: 1 medium apple
Lunch: Chopped salad: 1 cup lettuce, 1/3 cup chopped red cabbage, 1/2 cup chopped spinach, 1/2 cup diced cucumber, 1/2 red onion, sliced, 1/3 cup broccoli, 2 tablespoons low-cal dressing; top with 1/2 cup 2% cottage cheese
Dinner: 4 ounces grilled salmon; 8 steamed asparagus spears; 1 small baked sweet potato, 1 teaspoon margarine or grated cheese
* Disclaimer: we are not nutritionist - however when food items were plugged into www.fitday.com a nutrition food log there is a good balance between protein, carbs and fat - essential for keeping your body running smoothly. It is recommended you still take a multi-vitamin to ensure you are getting the full amount of vitamins and minerals each day.
Monday, May 3, 2010
Day 1 of Meal Plan
Daily Calorie Intake - 1544
Breakfast: 1 packet instant oatmeal with 1/2 cup 2% milk, 2 tablespoons wheat germ; 1/2 cantaloupe; coffee or tea
Snack 1: 1/2 cup 2% cottage cheese
Lunch:1 can white tuna in water, rinsed and drained; 1 cup lettuce, 2 artichoke hearts, 1/2 cup tomatoes, 1 teaspoon capers, 1/2 cup cucumber, 1/2 red bell pepper, 2 tablespoons low-cal dressing
Snack 2: 1 Pear
Dinner: 4 ounces grilled chicken; 1 cup mixed greens, 2 artichoke hearts, 2 tablespoons low-cal dressing; 1 small baked potato, 1 teaspoon margarine;
* Disclaimer: we are not nutritionist - however when food items were plugged into www.fitday.com a nutrition food log there is a good balance between protein, carbs and fat - essential for keeping your body running smoothly. It is recommended you still take a multi-vitamin to ensure you are getting the full amount of vitamins and minerals each day.
Breakfast: 1 packet instant oatmeal with 1/2 cup 2% milk, 2 tablespoons wheat germ; 1/2 cantaloupe; coffee or tea
Snack 1: 1/2 cup 2% cottage cheese
Lunch:1 can white tuna in water, rinsed and drained; 1 cup lettuce, 2 artichoke hearts, 1/2 cup tomatoes, 1 teaspoon capers, 1/2 cup cucumber, 1/2 red bell pepper, 2 tablespoons low-cal dressing
Snack 2: 1 Pear
Dinner: 4 ounces grilled chicken; 1 cup mixed greens, 2 artichoke hearts, 2 tablespoons low-cal dressing; 1 small baked potato, 1 teaspoon margarine;
* Disclaimer: we are not nutritionist - however when food items were plugged into www.fitday.com a nutrition food log there is a good balance between protein, carbs and fat - essential for keeping your body running smoothly. It is recommended you still take a multi-vitamin to ensure you are getting the full amount of vitamins and minerals each day.
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