Solution to the dieter’s dilemma

Solution to the dieter’s dilemma.

Here it is:

Forget about the quick-fix, focus instead on lifestyle.
Oh, I know—changing your lifestyle is hard - does this sound like you?

•    Switching from your daily mocha java frappacino (which is l-o-a-d-e-d with
sugar) to plain coffee is boring.

•    Resisting the urge to following your nose through the drive-thru for a quick
bite (why does fried food smell so good?) and sticking with a baggie of
carrot sticks isn’t satisfying.

•    Ignoring the couch after a long day of work (yes, I know your couch looks
lonely, but trust me it can live without you for another hour) and cranking
through an hour of exercise seems ludicrous.

•    Turning your nose up to a bowl of comforting ice cream just before bed
(preferably the kind with chocolate swirls) and reaching instead for a piece
of fresh fruit feels like torture.

So why do it?
We live in the world of give-it-to-me-now. You deserve to be happy. You deserve to have everything you desire right at your fingertips. You shouldn’t have to work for anything. I’m sorry, folks, it just doesn’t work that way.

If you want to enjoy the benefits of confidence, good health, including a lean, fit body, you have to become acquainted with one powerful virtue.

Will power.

Just because you want to eat it (a donut, a burger and fries, a candy bar, a slice of pizza...) doesn’t mean you should! It is a little thing called will power that keeps fit and healthy people at their ideal weight. If you think that the hard body that runs around your block is immune to the powerful draw of delicious fat-laden food—you’re in for a surprise! Chances are that the fitness buffs you know love unhealthy food even more than you do.

Well, why do they look so much better than me?
You already know the answer by now, but I will indulge you. They have will power to just say no to unhealthy food 9 times out of 10. Did you catch that last part? 9 times out of 10. Because even the buffest guy and thinnest gal take the occasional opportunity to treat their taste buds to something other than lean meats and veggies. But they don’t treat themselves everyday of the week.

You Can Do It To!
If you truly want to lose weight and to improve both your appearance and your health then listen up! I am not going to insult your intelligence by telling you what foods you shouldn’t eat and what exercises you should do. Chances are, you know all of that.

However, I will give you this one piece of advice that, when followed, will result in the body of your dreams:

The next time you reach for an indulgence and the little voice in your head says “Maybe I shouldn’t....” listen to that little voice. Put down the croissant and pull on your workout clothes.

Call you fitness coach to talk you down if you need to. 

Don't have a Fitness Coach? Find one here!

Want to find out ways to boost your metabolism naturally? Come back tomorrow!

MYTH: Avoid eating all FAT!

Fat has gotten a bad rap because of its high caloric content per gram, however, there are many benefits of having fats in your diet.

There’s only one type of fat you want to avoid at all costs: trans fat. This man-made fat is not only bad for your health, but it can increase lean muscle breakdown and fat storage. The fact is, you need about 20-30% of your total calories from fats, as research shows active people with lower fat intake have lower hormone and energy levels.

So be sure to consume monounsaturated and omega-3 fats, with foods such as avocados, nuts, olive oil, salmon and trout.

WHY? These fats aren’t readily stored as body fat, they are easily burned for fuel during exercise and they stimulate fat burning.

But I Still WANT TO LOSE WEIGHT!

Yesterday I told you to STOP dieting - especially if you are radically cutting your calories.

This is implemented by placing layers of restrictions on what you can eat, when you can eat it, and how much of it you can eat. All of that red tape results in you placing a less-than-normal number of calories into your mouth each day. As a result many fad dieters will see an immediate drop in weight.

If it only stopped there...

But things don’t stop there. As soon as a few pounds are lost the diet is placed back on the shelf (probably alongside a dozen other fad diet books) and life returns to normal. Let’s pretend that over the course of abiding by the fad diet you lost 10 pounds! Wow – congratulations! So now you are back to eating your normal daily quota, but a major change has happened in your body due to the lost weight.
Your calorie requirements have gotten smaller.

And since you have returned to your ‘normal’ portions only one thing will happen. You gain all of the weight back...and then some. Thus goes the dieter’s dilemma. Round and round and round you go.

There are solutions to the dieter’s dilemma - Come back Monday to find out what they are!

I warn you it's not going to be easy but the results WILL be lasting!

STOP Dieting NOW!

The Dieter’s Dilemma: Try as you might, dieting just doesn’t work

As of right now, dieting has hit an all-time high across our nation, a surprising fact in light of the record breaking obesity rates of the day. More people than ever are obese and continue to turn to dieting as a solution.

It’s not working.

According to the National Institutes of Health Studies, 98% of people who diet and lose weight gain it back within 5 years, and 90% gain back even more than they originally lost.

That’s enough to scare any dieter off the wagon and into the nearest fast food joint!
If diets don’t work, then why do we continue to dabble with them? This is a great question, and one that is easily answered. People want a quick fix to their weight problem. Results are desired immediately—not as a result of months or even years of healthy living. People are also looking for a no-brainer. Fad diets tell them what to eat, when to eat it and even how much of it to eat! No brain power required.

Why Don’t Diets Work?
Now that you have come to terms with the fact that diets simply do not work, let’s get into the nitty-gritty of why they don’t work. The average diet operates on one age old premise - cutting calories.

Come back tomorrow to learn why this is terrible solution to weight-loss!

Chipotle Flank Steak Tacos With Pineapple Salsa

Healthy Steak Tacos

Craving Mexican food? There's no need to go out for a heavy, calorie-loaded Mexican dinner. Forgo the extra fat and calories, and instead create this delicious steak taco meal for your family. It combines savory and sweet flavors and can be prepared in less than 25 minutes!
 





Chipotle Flank Steak Tacos With Pineapple Salsa
Ingredients

• 12 soft whole-wheat or whole-grain tortillas
• 1 teaspoon extra-virgin olive oil
• 1 teaspoon chipotle chili powder plus 1 pinch, divided
• 1 teaspoon Kosher salt, divided
• 1 pound organic flank steak beef, trimmed of fat
• 1 organic pineapple, peeled, cored, and cut into 1/2-inch-thick rings
• 1 organic red bell pepper, finely diced
• 1/2 cup minced red onion
• 1/4 cup chopped fresh organic cilantro
• 2 tablespoons red wine vinegar

Preparation

1. Preheat grill to high. Stack tortillas and wrap in heavy-duty foil. Combine oil, 1 teaspoon chipotle powder, and 1/2 teaspoon salt in a small dish. Rub mixture into both sides of steak. Place the tortilla stack on the coolest part of the grill or upper warming rack, if possible, and heat, flipping once, until warmed through and very pliable.
2. Meanwhile, grill the steak for 4 to 6 minutes per side for medium, or until desired doneness. Grill pineapple rings until moderately charred, 1 to 2 minutes per side. Remove the tortillas, steak, and pineapple from the grill. Let the steak rest for at least 5 minutes before slicing very thinly crosswise into strips.
3. Meanwhile, dice the pineapple and transfer to a medium bowl. Add bell pepper, onion, cilantro, vinegar, the remaining pinch of chipotle powder, and the remaining 1/2 teaspoon salt; toss to combine. Serve the sliced steak in the warm tortillas with the pineapple salsa.

Makes 6 servings.

7 Easy Steps to Success

7 Easy Steps to Success

I know, I know—you are sick and tired of weight loss solutions being classified as “easy”, but stick with me during this series of blog posts, as I explain how it really can be easy. Most weight loss solutions fail because they only offer a partial solution to your weight gain and do not truly address your weight gain triggers. This means that the few pounds you do lose will come flying back on with astounding speed. In order to attain and sustain healthy weight loss you need to include the following seven steps:

Step 1) Education—A little know-how goes a long way
Step 2) Resistance Training—Muscle tone burns fat
Step 3) Cardio Training—Strengthen your heart, shrink your waist
Step 4) Nutrition—Eat to be fit and healthy
Step 5) Challenge—Avoid the dreaded plateau
Step 6) Support & Motivation—Guarantees your success
Step 7) Hey, this is fun!

These seven steps are what make a person lean, toned, fit and strong – for a lifetime. The following pages will dive into each topic in depth and give you all the “gems” you need to effectively reach your fitness goals.

To ensure that you get quick and permanent results I suggest that you join one of our CardioCore Fitness classes which will not only educate you, provide resistance training, cardio training, nutrition guidance, and challenging workouts, but will also provide fuel in the form of motivation and success in the form of accountability as you have a great time!

Click here to read the next in the series

Feeling sick? The best offense is good defense!

You’ve heard it before: The best offense is good defense.

During cold and flu season, nutrition plays a major role in how well your immune system can fight off sniffles and coughs. The better you eat, the stronger your immune power. On the other hand, the more nutrient deficiencies you have, the more vulnerable you are to getting sick.

To keep your immune system working at its best, increase your intake of these foods during cold and flu season. You’ll be glad you did.

1. Mangoes

Mangoes include a broad spectrum of antioxidants, including vitamin A and zinc. Vitamin A enhances immunity by revving up the function of white blood cells, which fight infection. Zinc is one of the most important nutrients for maintaining an overall healthy immune system.

How to get it: Whip up some mango salsa or a mango smoothie, or top yogurt with fresh mango slices. Strive to consume about 1 cup a day for the best benefit.

2. Garlic

Sometimes referred to as the “poor man’s antibiotic,” garlic has been eaten for centuries for its broad spectrum of therapeutic benefits. It is believed to stimulate the immune system by increasing the number of lymphocytes (white blood cells). Even more, two compounds found in garlic, inulin and allicin, are thought to be responsible for effectively killing bacteria as well as intestinal parasites.

How to get it: Add fresh garlic to sauces and dressings. Try to eat at least a clove every day during flu season.

3. Mushrooms

Chinese medicine and Eastern cultures have relied on mushrooms for their health benefits and immune-boosting properties for centuries. Beta-glucans, a type of sugar found in both raw and cooked mushrooms, are believed to be responsible for the immune-stimulating properties.
In addition, mushrooms are the only vegetable that naturally contains vitamin D, and decreased blood levels of vitamin D have been correlated with an increased risk of catching the influenza virus.

How to get it: Add mushrooms to salads, sauces and omelets. Eat about 1 cup of white button, crimini, shitake, maitake, reishi or portobello mushrooms every day.

4. Salmon

During the winter months when the air is dry, mucous membranes dry out and crack, providing the perfect opportunity for viruses and other nasty bugs to enter the body. Eating more fish that are rich in omega-3 fats can help maintain healthy cell membranes. Salmon (and other seafood) is also a source of selenium, which has been shown to reduce the severity of a virus once a person is exposed.

How to get it: Broil a salmon fillet or salmon steak and serve with fresh mango salsa. Eat salmon twice a week.

5. Green Tea

Drinking plenty of fluids during flu season is especially important for hydration as it helps the body maintain a strong defense against bad bugs. Green tea also contains epigallocatechin gallate, which has been shown to stop the common cold from spreading.

How to get it: Drink 2 to 3 cups of green tea each day to get immune-boosting benefits and stay hydrated.

6. Yogurt

Aside from being an excellent source of calcium, dairy products like yogurt provide immune-boosting vitamin D and probiotics (also referred to as “live active cultures”). Vitamin D’s production of antimicrobial substances is believed to stop viruses from spreading in the body. Probiotics found in yogurt can help the body fight infections and boost immunity by fortifying the healthy bacteria found in the digestive tract.

How to get it: Yogurt parfaits are the perfect breakfast or dessert. Make tangy salad dressings with plain yogurt or add to smoothies for an extra nutritional boost. Consume two servings of yogurt daily.

7. Almonds

Almonds contain vitamin E, which may help prevent colds and ward off upper respiratory infections. Vitamin E is a powerful antioxidant that works in combination with other nutrients found in almonds, including selenium and magnesium.

How to get it: Make your own granola with toasted almonds, rolled oats and cinnamon. Or use almond butter instead of peanut butter. Eat about 22 almonds (or the equivalent) a day.

8. Spinach

Spinach is a nutrition powerhouse offering several key nutrients that help to boost immune function and health. It is a rich source of vitamin A, vitamin E, vitamin K, magnesium, folate, iron, vitamin B-2, calcium, potassium, vitamin B-6, copper, protein, phosphorus, zinc, niacin, selenium and omega-3 fatty acids. With all these vitamins in one food, it’s no wonder everyone should be consuming more of this leafy green.

How to get it: Saute spinach with garlic and onions. Or make a spinach salad with pomegranate dressing, topped with toasted almonds. Try to have about 2 cups a day.