Sugar free? Fat Free? No Way!

Some of you may be saying "yuk" or "boring" when you read Fat free and Sugar free recipes - however, there are some with medical or non-medical reasons that require them to cut sugar and lower their fat intake.

Say "YES" and try these recipes!

To kick off a series of Fat Free, Sugar Free, Low Carb recipes, I present to you:


Baked Kale Chips = 50 calories per cup
1 bunch (about 6 ounces) kale
1 tablespoon olive oil or coconut oil
Sea salt, to taste


Preheat oven to 300°F. Rinse and dry the kale, then remove the stems and tough center ribs. Cut into large pieces, toss with olive oil in a bowl then sprinkle with salt. Arrange leaves in a single layer on a large baking sheet (I needed two because mine are tiny; I also lined mine with parchment for easy clean-up but there’s no reason that you must). Bake for 20 minutes, or until crisp. Place baking sheet on a rack to cool.

I sprinkle this on my sons rice (sort of like seaweed) on salads or accompanied with eggs. Of course you could simply chow down on these alone. 1 cup is less than 50 calories so there is little guilt associated with these. Enjoy!





Quinoa Egg Stuffed Pepper
Makes 1 serving = 260 calories

• 1/2 cup quinoa
• 1/2 cups water or chicken broth
• 1 large green peppers
• 1/4 can chicken or vegetable broth
• Pam spray
• 1 medium sweet onion, diced
• green pepper tops, finely chopped
• 1 oz fresh mushrooms, chopped
• 1 oz chopped asparagus 
• 1 oz chopped zucchini
• Clove of garlic, minced
• Tsp of salsa (no sugar added)
• 1/2 cup of egg whites

 

Preheat oven to 325 degrees. Get out a deep pan or casserole dish.

Bring quinoa and water to a boil in medium saucepan, turn down to low, put the lid on and let simmer for 8 to 10 minutes; then lightly fluff with a fork. The quinoa should be a bit under-cooked, it will finish cooking in the peppers.

Meanwhile, clean peppers, cutting off tops and chopping tops into fine pieces. Arrange the green peppers in deep casserole dish and pour the vegetable broth into the bottom of the casserole. Cover and put in oven to steam peppers slightly before filling, about 5-10 minutes. Do this while preparing the filling.

In large skillet over medium-high heat, spray skillet with pam, saute onion, chopped green pepper tops, asparagus, zucchini and mushrooms and cook until green peppers are soft and onions are transparent. Add garlic and stir. Heat through, then add salsa and turn heat down to simmer, and let cook, uncovered, for a few minutes.

Remove from heat and fold the quinoa into the veggie mixture in skillet. Be careful not to stir too much; that will break the quinoa down.

Remove peppers from oven and stuff with the filling. Top each pepper with egg whites and return to the oven, uncovered, and bake for 20 to 30 minutes or until peppers are soft, and the egg whites have set and starting to brown.

Let peppers sit for 3 to 5 minutes before serving. Lift gently out of casserole and serve whole.






Easy Quinoa Pancakes

Ingredients: Quinoa flakes or flour, 2 eggs

Optional: Coconut oil, cinnamon, stevia or Xylitol

Cooking Directions: Mix 1/3 cup of quinoa flakes or flour with 2 organic eggs in a bowl, add 1 tsp of coconut oil. Add more quinoa flakes or flour if runny or until desired consistency is achieved. Stir until everything is completely blended then add to a pan set at medium heat. Sprinkle cinnamon, stevia or Xylitol if desired.


Dry Ingredients:

•  2 cups Quinoa Flour
• 2/3 cup Coconut Flour
• 2-3 Tbsp ground flaxseed
• 1 teaspoon Stevia or Xylitol
• 2 Tbsp baking powder
• 1 tsp sea salt

Wet Ingredients:

• 2.5 cups rice or almond milk
• 2 large eggs
• 2 Tbsp coconut oil
• 1/2 tsp vanilla

Directions:

1. In a medium bowl whisk together the dry ingredients.
2. In a separate bowl, mix together the liquid ingredients.  (A shaker cup intended for protein shakes works great).
3. Add the wet ingredients to the dry ingredients and mix well.
4. Drop batter by 1/4 cup onto a lightly oiled non-stick pan warmed over medium-high heat.
5. When bubbles form on the pancake, flip and continue cooking and 30sec - 1 minute.
6. Enjoy the deliciousness!

Sick of chicken? Here are 11 more ways to get protein!

1. Eggs - Eat the whole egg, not just the white. The yolk is actually the most nutrient dense portion of the egg, providing a ton of vitamins and minerals.

2. Shrimp - Grill, or sautee them in some organic butter or extra virgin olive oil. Mix with veggies and enjoy.

3. Salmon - An awesome fatty fish containing loads of protein and a healthy dose of omega-3 fatty acids.

4. Protein Powder - Super convenient and great for those between meal snacks. Look for a brand that contains both slow and fast acting proteins like whey (fast) and casein (slow) for hours of protein feeding your muscles from a single shake.

5. Ground Turkey - Super lean and great for chili or burgers.

6. Pork - The "other" white meat, just as lean as chicken when you get the right cut. Go for the boneless chops and trim the outer fatty edge.

7. Chicken Sausage - You probably won't notice the difference between chicken sausage and "regular" pork sausage, but it contains a much more moderate amount of fat...great for those protein and carb meals.

8. Beans - Like black beans, kidney beans, red beans, navy beans, black eyed peas, lentils and the list goes on and on are actually the least expensive protein source globally! They are Low glycemic and high in fiber. Add it to your turkey chili, or any other meal you want for that matter.

9. Bison - All the taste of beef while being incredibly lean. Great for protein and carb meals when you're wanting to limit the fat content of a meal while still packing a mean flavor punch.

10. Grass-fed Beef - Grass fed beef is rich in Conjugated linoleic acid (CLA), a special fat that has actually been shown to result in fat LOSS.

11. Greek yogurt packs twice the protein of regular yogurt. Go with the plain variety and sweeten with a packet of stevia or truvia if you'd like.

5 Foods you MUST east Now!

 5 foods that are beneficial to your health, and you might not even know it.

Food #1 Swiss Chard

Aging can create many different problems for people.  Wrinkles, lack of balance, and our eyesight can worsen, and are just some of the different things that happen with the aging process.  Swiss chard is considered a super food because of some of the amazing caroteniods that can be found in this leafy green vegetable.  Swiss chard contains high levels of lutein and zeaxanthin that have been shown to help with good eyesight.   These two caroteniods have been shown to build up in the eyes, which help with the way light rays enter our eyes and are absorbed.

Food #2 Pepper, Especially Capsaicin

So most of you are probably asking why pepper is on the list.  Pepper is a zero-calories food that can add a lot of flavor to your foods.  Not only does it pack a great punch to your foods, but capsaicin has been shown to have tremendous anti-inflammatory properties.  It has also been shown to be helpful in fighting some cancers because of its anti-cancer effects.

Food #3 Wheatgrass
There are plenty of juices out there that contain Wheatgrass which is chock full of vitamins and minerals that will keep you healthy.   Loaded with Vitamins, B, C, and E, this food can help to clean out your system and fight infections.   Not only does this food contain essential vitamins and minerals, but it also is a complete protein.  This food is full of the essential amino acids that our bodies require for building muscle.   The high concentration of vitamins helps protect the body from stress that our bodies are under daily.


Food #4 Tahini

Tahini is now found in most grocery stores as an excellent source of all the B vitamins as well as calcium.  B vitamins are essential in development of healthy cells in the body, especially red blood cells.   B vitamins can also help in raising metabolism, and help our immune system become stronger.  Tahini also holds a surprising amount of calcium, zinc, and copper.  The high levels of calcium can help keep bones strong and healthy, and might be responsible in fighting some cancers. Tahini also holds an abundance of fiber, specifically sesamin and sesomolin, which can have positive effects in lowering cholesterol.

Food #5 Avocado

This amazing fruit helps reduce inflammation through some of the carotenoids found in the green, fleshy part of the avocado. This vegetable also has a tremendous amount of fat, but the good fats that are beneficial to the body. The main source of fat is Oliec acid, which helps with fat absorption and also helps tolower the risk for developing heart disease. Avocados also have phytosterols, which keep inflammation in the body under control.

Fat loss Workout Tip & Challenge

We all like to think we give 100% when we workout 

but the truth is that many of us (myself included) tend to slack of from time to time which means less fat burning and trouble staying at 

our desired weight, body fat, and fitness levels.

 

My job is to make sure you're working out as hard as you think you are ;-) 

With that said, why not try an outdoor challenge or a race 

like the Rubber Duckie Race here in Burnaby on Oct 16th.

Are you looking for a challenge 
or may be a qualitative test to see how strong and far you have progressed since joining bootcamp - THIS IS IT!

CardioCore will be at this race providing the warm up, water station and post stretch tent so come bye and say "hi!"

Need a bunny pacer? I would be happy to run a long side you to keep you company!
Give your CardioCore Conditioning Coach a call. They would be happy to help provide you will the tools to complete this race successfully!

The Rubber Duckie Race is 3 weeks away. More than enough time to train for the 5km (you run at least a quarter of that amount at bootcamp!)


For those who have attended a TRYevent before you can attest to the fun and scenic challenges TRYevents offers.

Can't make it to this race? They have a series of races all over the Lower Mainland and on Vancouver Island --> check it out here


Receive a $10 Gift Certificate when you REGISTER ONLINE WITH THE RUNNING ROOM.

 

Half Marathon, Half Marathon two-person Relay, 7 Miler, 5K & Kids Run

Race Course Description
This beautiful 21.1K & 7 Mile course circles Burnaby lake, giving you the opportunity to enjoy fresh air, exercise and more chances to view birds and animals in this wilderness environment. Join other walkers & runners on this scenic course throughout the trails of Burnaby Lake.  Located in the middle of the city, Burnaby Lake Regional Park is a stunning wildlife sanctuary. The lake was created by a glacier 12,000 years ago and its shores were home to sawmills in the late 1800's.

Event Name	Until Aug 1	Until Sept 6	Until Oct 11
Half Marathon	$50	$55	$60	Register Now!
7 Miler	$45	$50	$55	Register Now!
5K	$45	$50	$55	Register Now!
Half Relay (Teams of Two)	$80	$85	$90	Register Now!
Online registration closes on October 11th, 11:59 pm. You can still register during race kit pickup.

Receive a $10 Gift Certificate when you REGISTER ONLINE WITH THE RUNNING ROOM.


2011 Shirt, Clour, Design and Medal
TRY EVENTS is excited to pass on the news that our ROCK 10K Brooks woman & men sizing shirts were a huge sucess and we will be using them again for our 2011 Rubber Ducky Half race! Please register early to secure your shirt!

Shirt $25 value

Our new souvenir Brooks Workout Hoody $50
 

This is an extra option event souviner item that has a value by itself before the custom event screening of $60
We are able to offer you this with the custom event screening for $50. It is 100% Polyester and is crafted from moisture wicking yarns designed to ensure cool and comfortable performance like the shirts. These are unisex sizing and will have the event logo on the front and TRY EVENTS Follow the Leader on the back. (no names on the back like past events)

Parking

Finishing medals & Pancake Breakfast included!

A Weeks Worth of Dinner Ideas!

Set aside one hour every weekend to map out your meal plan for the coming week. Then create a shopping list for the ingredients you'll need. Stock up on quick-and-healthy staples. You'll notice when you take the time to plan meals, one thing will be missing from your grocery cart—junk food. "

A WEEK OF GOOD DINNERS

SUNDAY: Broil marinated skirt steak. Serve with roasted asparagus and brown rice (stir in raisins and pecans).

MONDAY: Slice leftover steak and wrap in a whole-wheat tortilla along with pepper strips and jarred salsa.

TUESDAY: Roast a chicken (or buy one already cooked). Eat half with a baked sweet potato and steamed broccoli.

WEDNESDAY: Cook rigatoni and one bag frozen Italian vegetables. Combine with spaghetti sauce and leftover chicken.

THURDAY: Bake halibut topped with onion and a can of seasoned, diced tomatoes. Serve with quinoa and salad.

FRIDAY: Cook instant whole-grain brown rice. Top with greens, shrimp, pineapple, and sesame dressing.

SATURDAY: Grill beef and vegetable kebabs. Slice up a baking potato, toss with olive oil and salt. Grill on foil.

Boost Metabolism naturally

How can I raise my metabolism? 

Here’s How:

Enjoy great food and then burn fat effortlessly in your sleep! Does that sound too good to be true? Believe it or not, the following tips have been proven to help raise your metabolism, which causes your body to burn fat 24-7. These minor changes in the way in which you eat will jump start your metabolism and turn you into a calorie burning machine. Read on for simple and easy ways to feast your way to a faster metabolism.


Before you start any weight loss plan it is important to get yourself into the right mindset. Have you started weight loss programs in the past only to abandon ship a few days later? Are you skeptical that you will ever reach your fitness and weight loss goals? Wait—don’t give up hope!

This time, instead of forcing a drastic and strict diet upon yourself, try incorporating a few of the following tips into your daily life. You don’t have to lose all of the weight at once, but you do need to make at least one small step in the right direction everyday. Remember, every journey is made up of many small steps in the right direction! Keep making healthy improvements to your lifestyle and, before you know it, you will arrive at your goal.

1) More is better
Eating small meals throughout the day increases your metabolism, while eating too few meals throughout the day kills your metabolism. The first thing that you need to know about how to eat to burn fat is this fact: Eating small meals every 3-4 waking hours will increase your metabolism and reduce fat storage. This is a proven fact that bodybuilders, models, athletes and lean people everywhere abide by.


2) Get the Good Stuff
Eat complex carbohydrates instead of simple sugars. Eat Clean - Tosca Reno has a series of books that are very helpful in outlining this! Your body is in constant need of carbohydrates to be converted into glucose and used as fuel. When your body has extra glucose it will be stored as fat for later use. Complex carbohydrates, such as whole grains, legumes, and vegetables, take longer to break down into glucose and will therefore be less likely to be stored as fat than simple carbohydrates such as table sugar, or fruit sugar. Also, complex carbohydrates often contain more nutrients than simple sugars.

3) First Things First
Eating Breakfast literally gets your engine started and gets your metabolism going. Eating right when you wake up is vital to breaking the fast your body goes into every night. Three to four hours after you eat your body shuts down your metabolism and acts as if it needs to store food. This is a great function to have if a famine breaks out and you don’t see food for weeks. Since this probably isn’t the case for you, it is pretty annoying when your body starts packing on the pounds. So, in order to communicate with your body that it is healthy, well fed, and not in need of extra fat storage, you need to start your day off with a small meal and continue to eat small meals every 3 – 4 hours.

4) No More Late Eats
Your body is most prone to store foods eaten right before bed directly as fat. Although comfort food seems to taste better right before bed, it is also more prone to stick with you when eaten late at night. One Step Weight Loss Tip: It has been proven that not eating three hours before bed reduces fat storage throughout the night. If you go to bed at 10 pm, finish eating for the day no later than 7pm. Once you have made this a habit, you will be ecstatic over the long- term weight loss!

5) Bottoms Up
Drink lots of water. Water is the healthiest beverage that you can drink. Water is needed for every function of your body, including the burning of fat. Try drinking a big glass of water in the morning, before meals, while exercising, and before bed.

You will be delighted with the results! Now that you have been enlightened on the dangers of popular diets and are armed with valid education on the subject of diet and weight loss—let’s move on to the next step...Resistance Training. 

Come back Wednesday to learn how this powerful act will skyrocket your resting metabolism...which means burning fat while sitting on the couch and even while sleeping.

Three Food myths that make you fat

Food Myths That Make You Fat

Dr. Oz :)

You know those people who say they can gain weight just by thinking about a muffin? Are you one of them? Well, they (and you) are partly right. Thinking the wrong things about what you eat can make your waist expand. Fortunately, you just need to change your mind (and a few habits) to change your waist.

Myth: Low-fat foods are lower in calories.
Truth: Low-fat foods sometimes contain as many or more calories than their fat-free cousins. When the fat comes out of a food, manufacturers often need to add sugar or sodium for flavor. Check labels!

Myth: The fat you eat turns into fat.
Truth: Everything you eat has the potential to turn into fat if it's not used by your body when absorbed through your intestines. The fact is that you need good fats, like those in nuts and fish, to control inflammation in your body (even the inflammatory response itself can contribute to obesity). Plus, the right kind of fat helps keep you feeling full, so you don't inhale everything in your path a few hours later.

Myth: One big meal is better for your waist than three smaller ones.
Truth: Anecdotal evidence indicates that people who eat all of their calories in one meal gain more weight than those who space calories over three meals. Why doesn't this technique work? First, because the one-timers are kicking into their starvation mode, making their bodies want to store fat rather than burn it. And second, you expand your stomach with big meals, and that makes you want to eat more each time you eat. Instead, eat small meals, and start them with a little bit of healthy fat.

Just for the record, peanuts, peanut butter,

or any type of nuts or nut butters for that matter, are NOT

protein. Nuts are fat. Yes, most nuts contain protein, but

calorie-for-calorie, there is a lot more fat in nuts than there

is protein.

The message? Eat them sparingly!
Most nuts and seeds derive 70 to 95 per cent of their calories from fat.

How nutrition savvy are you? Do you know which nut DOES NOT derive most of its calories from fat?

a) pumpkin seeds

b) almonds

c) chestnuts

d) dry-roasted peanuts

You might have a hard time getting this one!

And the answer is: Chestnuts!

Chestnuts are the only low-fat nut or seed. 

One hundred grams (3.5 ounces) of chestnuts contain 2 grams of fat, 

making up a total of 8% of their calories. 

The same serving of :

Pumpkin seeds has 46 grams of fat; 

Almonds has 52 grams; 

Dry-roasted peanuts has 50 grams; 

Macadamia nuts contain the highest amount of fat – 100 grams contain 74 grams of fat.

So this Christmas season, go nuts for chestnuts!

Q: What does it mean to Eat Clean?

ANSWER:

The Basic Principles of Clean Eating are:

• Eating a mini-meal every two to three hours (5 to 6 small meals per day total) to keep blood sugar level and prevent hunger
• Combining lean proteins and complex carbs at every meal
• Avoiding all over-processed and refined foods (especially sugar, white rice, and white flour)
• Avoiding saturated and trans fat, instead consuming healthy fats
• Avoiding soda and other sugary juices and drinks
• Avoiding high-calorie, zero nutrient foods (i.e., junk food)
• Eating proper portion sizes
• Drinking at least 8 cups of water every day

What Clean Eating is Not

When describing clean eating, it's important to point out what eating clean is not. Clean eating is not a diet, although it is a great way to reduce body fat, lose weight, and keep the weight off. Clean eating is a lifestyle that requires time, commitment, and pre-planning and is not just a way of eating that can accomplish weight loss or overall health just by doing it on the weekends only. Clean eating is not about deprivation, avoiding food groups, counting calories or starvation, but about making healthy food choices and providing the body with the best foods possible.

Survive Halloween with these tips!

The holiday that celebrates sugar is just a few short days away. As the temptation mounts each time we step foot into a grocery store to purchase (and indulge in) an 8-pound bag of Snickers, Milky Ways, Reese’s, lollipops and Starbursts, here are three surefire ways that will allow you to relish in the sweetness of this fun holiday, but not split the seams of your costume.




1. Plot Before You Shop
Before you step foot into the store, figure out how many bags of candy you will need, (not how many you want). And most importantly, don’t buy candy that you love. If you know that you have the capacity to lose all self-control around peanut M&Ms, do yourself a HUGE favor and opt for another choice instead. Select only the candy that you are not tempted by. If you’d prefer to eat steamed salmon and broccoli over Mounds or SweeTarts, then stock your grocery cart with just those items that won’t trigger the sugar addict in you. And remember, that kids don’t care: All they want is the treat whether it’s chocolate or SweeTarts.

2. Don’t Buy Candy
Yes, this may appear sacrilegious, but more and more parents are opting to distribute healthy snacks or non-edibles for Halloween. You can buy a box of colored pencils online for about the same price as a few pounds of candy. Small boxes of raisins, organic lollipops and granola bars are all great alternatives to traditional candy. And don’t worry about looking like the odd-ball in the neighborhood. In fact, you’ll probably have parents running up to your door thanking you for your thoughtfulness.

3. Pack it Up, Send it Out
So Halloween is over and you’ve once again over-bought. So what do you do with this gigantic bowl of leftover candy that is just sitting on your kitchen counter screaming for someone to eat it? Rather than take it into your workplace where you’ll still be tempted by it, send it off with your spouse or drop it off at a local food bank, foster care facility, senior center or homeless shelter.

Originally Posted on GirlGetStrong.com

PUMPkin Fun - A Screeeam of a Workout!

Why a pumpkin?
If you think about it, a pumpkin is like a big weighted medicine ball. While I wouldn’t recommend you try bouncing your pumpkin ... you can certainly use it like you would a medicine ball. The thing I love about using a pumpkin is you can get them in all different shapes, sizes, and weights.

When you’re using a medicine ball it’s perfectly round, easy to grip, and has even weight distribution. A pumpkin on the other hand can provide much more of a challenge to your core and abdominal muscles because of the irregular shapes and sizes.


Pumpkin Mountain Climbers
Place both hands on the pumpkin in a push-up position and raise your hips so you have a flat back. Keep your abdominal muscles tight and try to maintain as straight as possible as you bring one leg in towards your chest at a time. Squeeze your abs as you bring the leg in. 10-15 reps per side.

Pumpkin V-sit Twist
Lay on the ground in an upright position with your feet crossed and slightly leaning back. Take the pumpkin with both hands and rotate it side to side. Raise your feet off the ground for more of a challenge on the core. Keep your abs tight throughout the movement. 10-15 reps per side.

Pumpkin Wood Chop
Start by holding your pumpkin straight out in front of your chest and go down into a squat position. As you go down into the squat bring the pumpkin with you and lower it between your legs. Come out of the squat position bringing the pumpkin with you and extending it overhead with your arms straight. Repeat. Keep a flat back and your arms straight through the movement. 10-15 reps.

Pumpkin Diagonal Chop
Start by holding your pumpkin with straight arms but off to one side. Squat down bringing the pumpkin with you, chopping with it in a diagonal arch pattern. Try to keep the pumpkin away from your body and your arms straight as this is what really works the core. Holding the pumpkin close to your body or with “alligator arms” won’t make the exercise very effective.

Pumpkin Squat Thrust
Start with the pumpkin at chest height holding it with both hands. Go down into a squat position and drive back to the starting position while pushing the pumpkin over your head. Return to chest height and repeat. 10 -15 reps

Pumpkin Burpees
With the pumpkin on the floor in front of you,
 squat down to the floor, grab the pumpkin and extend your legs out and back with a jump to assume a push-up 
position. Perform a push-up with your hands on the pumpkin and then reverse 
the movement to stand back up. Repeat for 10-15 reps.

Pumpkin Lunge with Front Raise
Start by holding the pumpkin with both hands to one side at hip level. Step forward into a lunge position and in the process raise the pumpkin overhead with straight arms. Bring the pumpkin up to a point right above your head and then as you come out of the lunge and back to the starting position, chop the pumpkin back to your side. Alternate legs. 10-15 reps per side.

Pumpkin Lateral Reaches
Start by holding the pumpkin with both hands at chest height. Take a big lateral step to one side and lower the pumpkin down over your foot. Push off the lead foot and return to the starting position with the pumpkin at chest height. 10-15 reps per side.

Pumpkin Push-Up’s
This is one of my favorite pumpkin exercises as it really challenges the core and abdominals, not to mention your chest, arms, and shoulders. Now, there are several different variations of ways you can do a pumpkin push-up.

I’ll review the three most common:

Both hands on pumpkin: start with both hands on the pumpkin and get yourself in a push-up position. Lower yourself down towards the pumpkin and then return to the starting position. If this is too difficult, you can go to your knees instead of a plank position for your push-up’s.

One hand on the pumpkin, one hand on the ground: complete your push-up’s this way for a real challenge to your core, but also your shoulder stabilization. Try rolling the pumpkin back and forth between hands for an even greater challenge.

Feet on pumpkin: place both feet on the pumpkin and complete your push-up’s.

Get Serious about Fat Loss with these 5 Tips!

1. DO NOT Skip Breakfast!


2. Start your day Moving!
Even if it is just a 5 minute stretch.


3. Make strength the priority of your workouts and
follow up with stretch.

4. EAT a PROTEIN and a PRODUCE (veggie and/or fruit)
with EVERY single MEAL and snack.


5. Live each day On Purpose.
Your actions reveal your priorities.


Time to stop wishing and hoping for results to
appear -  all change comes from taking action.

You can do this!

Eat like a Fitness Model

What’s the difference between your diet and a successful female fitness model diet? It’s naturally assumed that the fitness model is in on some super secret diet plan that only the beautiful and physically fit know about. The fact is the fitness model is eating foods from the same place that you get yours, the supermarket. It’s more about the foods that they select, when they eat, and how much.
 
Both fitness and fashion models must pay strict attention to their diet. Like you, they want to feel full after they eat, but they don’t want their bodies filled with unhealthy fats and cholesterol. The only secret that they share is adherence to a female fitness model diet that gives them plenty of protein that enables their metabolism to burn off more calories while giving them that full feeling. Models eat more protein that carbohydrates. Carbs are important in any diet, but too many carbs can ruin your diet and your physical appearance.

Perhaps it would be simpler to give you an example of the type of female fitness model diet that is followed by most models. They are not terribly complicated, and a guaranteed good way to lose weight and to keep it off. They focus upon high-quality high-protein foods and the practice of eating in moderation. Let’s look at some meals from a typical day in the life of a fitness model.

The Breakfast: Egg whites. Not whole eggs, just the whites. They are full of low-fat, no-cholesterol protein, and they are easy to prepare in omelets of scrambled egg dishes. They are full of nutritional value. Fitness models claim that egg whites in the morning give them the added “ommph” that they need to perform their morning workouts. Eggs are full of vitamins and nutrition, but set lightly on the stomach.

The Lunch: What could be easier, and more filled with good nutrition and protein, than a tasty protein shake? Even if you supplement it with other foods, drinking the shake will so thoroughly fill you that you won’t be tempted to overeat. Most models say that they couldn’t stay fit without these shakes. They have become a standard part of their lunch.

Snack Time: Burgers and fries? Don’t you wish? Nope. It’s more like a handful of almonds. Almonds have no cholesterol, very low amounts of the good fat, and lots of protein for building muscles. They are usually available at the same store counter that displays the snacks you should never have, like potato chips. Spend your money on healthful almonds for you next impromptu snack.

The Dinner: Fish. Steamed or baked, not fried. This is the preferred big meal protein source for most fashion and fitness models. Fish is the source of the good fats that your body needs, and fish is very high in complete protein needed for creating and repairing muscle tissue. Fish can also actually help to reduce your blood cholesterol.

Hydration: Water is critical for maintaining a healthy fit body. It helps to fill you up between meals as well. A gallon a day is not an unusual amount for a model to drink, even more when vigorously exercising. The water that is the basis for sodas, coffee, and other such beverages doesn’t count. Pure, clear, water is what you need. No female fitness model diet is effective without lots of water.

5 Foods you MUST keep in your house

HUNGRY ALL THE TIME? 

You may not be eating enough or more likely you're not eating the foods that keep you "full."

Keep these 5 FILLING (Healthy) FOODS in your house!

1. Sweet potatoes - Filled with antioxidants and fiber 

2. Beans - Packed with protein and fiber 

3. Apples - Loaded with vitamins and fiber 

4. Oatmeal - Has super nutrients and fiber 

5. Salad w/ veggies - Nutrients and, you guessed it, fiber.

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12 Rules for Fat Loss

12 Rules for Fat Loss

1. Eat breakfast EVERYDAY

2. Think fiber, not carbs

3. Eat some protein with every meal, aiming for approximately 1g protein/pound of body weight

4. Drink about 1⁄2 gallon of water for every 1000 Calories you eat

5. Keep fat under 30% of total calories consumed; this amount will typically come from foods you naturally eat, rather than adding fat to foods. That is unnecessary and added fats are typically not healthy.

6. Drink unsweetened green tea throughout the day—aim for at least 3cups each day

7. Have at least 1 fruit and/or vegetable at every single meal, with the goal of 5- 13 servings total each day.

8. Get a few grams of fish oil each day, either through fish and/or supplements

9. Do not skip a meal with the intention of “saving Calories”

10. Record what you eat and drink---self-monitoring is crucial to success

11. Do not have an all or nothing attitude towards food---if you can get 90% of your intake to meet the guidelines listed above, you’ll succeed.

12. Eat smaller meals throughout the day; never skip a meal to “save calories”, as this will likely lead to overeating.

Snacks are good for your Metabolism

Low-fat dairy products, such as reduced-fat mozzarella, are a good source for protein, calcium and carbohydrates.

Its 3 p.m. and getting the Power-Point ready for the morning meeting is starting to seem like climbing Everest without oxygen. Hiding under your desk for a quick snooze isn't an option. So you do the next best thing — you grab a snack. 

Of course, you're not alone. Whether it happens to be at the same time every afternoon or in the middle of the night, most people snack about as often as they eat regular meals. According to the International Deli-Dairy-Bakery Association in Madison, Wisc., 90 percent of us indulge in a snack on any given day, while only 75 percent eat breakfast and 88 percent eat lunch.

But contrary to conventional wisdom, it turns out that snacking isn't bad for you and is actually serving a biological need.

By snacking you are fueling your body and maintaining your energy level, blood sugar level, and appetite level.

Hold off on the Hostess That doesn't mean that Ding Dongs and gummy bears are the way to go. Everyone knows that even if they are tasty, they pack in calories, refined sugar and sometimes trans-fats — all of which contribute to weight gain and further medical problems. The risks don't keep us from wanting them. According to Packaged Facts, the publishing division of MarketResearch.com, retail sales of snack foods in the U.S. for 2005 totaled $61.4 billion, with the largest category being candy at $19.9 billion.

There's a more immediate reason to skip the vending machine, though. While candy may feel like it's soothing your craving, it's not. Eating candy or other unhealthy snacks such as potato chips, donuts, or cookies will amp you up for the time being, but cause your blood sugar levels to quickly peak and just as quickly, drop. That in turn, makes the craving worse and makes you lethargic, moody and probably intolerable. It is crucial to avoid foods that cause big swings in blood sugar. If your blood sugar drops too much, that's when you really lose self control.

Sugar causes you to eat more Eating food that is low in nutrients, such as candy bars, causes a person to eat more because the body still needs to meet its nutritional needs. If we don't meet these needs then we can't detoxify and remove waste. Then our bodies tell us to keep eating more and more food, called toxic hunger — basically, a food addiction.

Healthy choices Instead of sugary treats, dieticians recommend fruits and vegetables, along with food that contains good fats like omega-3, lean protein and fiber. Some examples are nuts for lean protein and healthy fat, while hummus provides fiber and is tasty.

Other tips for smart snacking:

• Freeze fresh fruit such as bananas in a plastic bag, then take them out a couple of days later to blend with ice, soy or regular milk, and a bit of cocoa powder to make a smoothie.
• Snack first, then get to other tasks. Trying to eat and do other things, even simple activities such as watching TV, can cause a person to overeat because they aren't paying attention.
• Be selective when grocery shopping. A good rule of thumb is if you have it, you will eat it, so avoid buying unhealthy food such as doughnuts and snack cakes and load up on fruit, vegetables and whole grains.
• Snacking is important to fuel the body — get that with a balance of protein, fat and carbohydrates all at the same time.
• Pay attention to the times that you tend to get cravings each day, that way you can be armed with healthy food, instead of scrambling and settling for sugary snacks.

The right snack for the right person Of course, having the right snack varies from person to person. For instance, an athlete who works out for a couple of hours each day may need a snack that is higher in carbohydrates, but is also replenishing to the body. Instead of grabbing a candy bar, nutritionists recommend drinking a bottle of pure pomegranate juice because it is high in natural sugar and in antioxidants.

For those who constantly travel, meal-replacement bars make good snacks because they can easily fit into a backpack and contain essential nutrients, protein and carbohydrates. Just be aware of the glorified candy bars that are chocked full of sugar. Look for ones that contain a few grams of fiber and are high in protein. Try not to eat a whole one if the intention is to have it as a snack because they may have more calories than are needed.

30 Minute Body Blast (without the gym)

Squat Press

1A) Dumbbell Squat Press – 12 reps
1B) Stability Ball Rollout – 10 reps

Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Ball Rollout

Dead Lift

2A) Dumbbell Romanian Dead Lift – 12 reps
2B) Stability Ball Jackknife – 12 reps

Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Jack Knife

Lunge with Bicep Curl

3A) Dumbbell Forward Lunge with Bicep curl – 8 reps per side
3B) Side Plank with DB Fly Raise – 10 reps per side

Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Side Plank with Fly

Bodyweight Intervals

Burpees – 10 reps
Rest 30 seconds
Repeat 3 more times for a total of 4 rounds.

To take this workout to the gym substitute the Dumbbells with a Barbell Squat and Lunge for added resistance - the press and curl may be omitted.

What Should I be Eating for a Healthy Diet?

Foods that Belong in Your Weekly Nutrition Plan

Fruit – It doesn’t make you fat, so enjoy it.
• Apples
• Oranges
• Melon
• Peaches
• Grapefruit
• Raspberries, Strawberries, Blueberries, & Blackberries
• Pears

Vegetables – Get 5 servings of leafy green vegetables per day & I guarantee you’ll lose fat.
• Spinach
• Asparagus
• Broccoli
• Peppers (red, yellow, green, & orange)
• Snow Peas
• Mushrooms
• Frozen mixed vegetables
• Tomato sauce with no sugar added

Protein Sources
• Beans & legumes
• Vegetarian protein powders such as Sun Warrior Protein
• Chicken
• Fish, such as salmon (but only wild salmon, as you want to avoid farmed salmon)
• Lean beef cuts
• Low-fat, low-sugar dairy products

Carbohydrates 
• Wild Rice, Brown Rice, Brown Rice Pasta
• Quinoa (a high protein grain)
• Spelt Pasta
• Oatmeal

Other 
• Green tea
• Unsalted, raw nuts such as, Almonds, Cashews, Pecans, and Walnuts

Foods to Avoid:
Always avoid these two unhealthy ingredients:
• High-fructose corn syrup (HFCS)
• Hydrogenated or partially-hydrogenated vegetable oil (the sources of trans-fatty acids)

Exercise of the day: Kettlebell Swing!

A Kettlebell Swing is highly efficient, working the abs and strengthen the core muscles as they provide a stable platform for other muscles to pull from PLUS they work the posterior chain muscles such as the hamstrings, glutes, core and back.

A kettlebell swing is a perfect choice of exercise for tabata training. This very short but intense style of training is ideal for kettlebell swings as they hit a lot of muscle at one time and get the heart rate soaring. Although Tabata training only involves work periods of 20 seconds with 10seconds of rest it is very brutal but very effective.

Swings are a fantastic conditioner and body fat burner. More and more studies are concluding that greater body fat burning occurs when training is performed at higher intensity levels rather than long slow endurance type training.

 

FORM IS CRUTIAL!

Here is a good how-to video:

 Good Luck!

Hill Sprints For Fat Loss

Hill Sprints For Fat Loss


Hill sprints place your body in a safer position because of the angle, so there is far less impact. The risk of pulling a hammy or popping an Achilles or something in your knee is greatly reduced. So, for most of us, this is the way to go. Another great thing about hill sprints versus other fat loss methods is that they also build muscle at the same time. Can’t really say that for the stairmaster, can you?

Now, before you get started you should warm up properly. Wearing some neoprene knee sleeves might be a good idea just to keep the knees warm. I recommend starting with about five to ten minutes of low intensity drills to get the body ready for the task at hand. A good warm up might consist of:

WARM UP
• Jumping jacks
• Flings
• Seal (cross over) jump jacks
• Side shuffle
• Prisoner squats
• Leg swings- front, back, side to side hamstring)
• Walking lunges
• High knees
• Bum kicks
• Tuck jumps
• Skipping



The nice thing about sprinting up a hill is that you don’t require as much of a warm up.
After hitting 5-10 minutes of the drills listed above start with some lower intensity sprints.

Do one at about 60%, then 70%, another at 80%, one more at 90% and then you’re ready to go.

For the most part I recommend that your sprint work be done at around 95-97%. Very rarely should you go all out at 100%. I realize that the difference between 95-97% and 100% may seem very small but an athlete in tuned with his body can tell the difference.

To be safe, try a flying starts, meaning you start by running at less than your maximal speed and work your way up to top speed over the course of 15-20 yards. 

 INSTRUCTION

• Starting from the top down, the face must be relaxed. Do not clench your jaw or make any crazy faces. Relax.

 • Keep the chest up and shoulders back and down.

 • No side to side rotation of the pelvis, torso, shoulder girdle is allowed.


• Hips remain forward toward the finish line at all times.

• Arms should be bent ninety degrees with the hands open (no clenched fists or flailing, limp wrists).

• When you are running the arms must pump vigorously, forward and backward. NEVER LET THE ARMS CROSS THE MIDLINE OF THE BODY. Only forward and backward. Little kids run with their arms side to side. Don’t do that or we will all make fun of you.

• Think of pulling yourself through the air by driving your arms back as fast and hard as you can. The hands come up to a level even with the face and they come down and cross your pocket on the way back (but no further; don’t have them swinging way behind you).

• Drive the knees high and be sure that the foot strikes directly under your body; not out in front of you (although, on a hill this may be slightly different depending on the incline).

• Only the front portion of the foot should strike the ground; the heel should never make contact.

• When the ball of the foot makes contact with the ground think of yourself as an animal pawing at the ground and rapidly pulling it behind you.

• As Charlie Francis said, running takes place on the ground, sprinting takes place above it. If you do it right you should feel minimal impact or stress and should feel like you are flying effortlessly. If you’re taking a lot of pounding and it feels like a lot of work, you’re doing something wrong.