National Nutrition Month: Plan to Better Health

National Nutrition MonthLet’s be honest, shall we? We all know we could eat better, if we had the time and the motivation. But time is lacking, and it’s hard to get motivated when you’ve made big changes before and experienced less than stellar results. If you’re tired of the vicious yo-yo cycle, you need something more realistic: small, attainable goals that build on each other to produce big results.

In honor of National Nutrition Month, we’ve rounded up our easiest, most effective tips to cut calories, manage cravings, and improve nutritional quality. Because after all, weight loss isn’t just about losing weight – it’s also about improving the nutritional quality of our diets. Try adding one challenge a week. By the end of two months, you’ll have reduced hundreds of calories from your diet and be on the way to a healthier, slimmer you. It won’t be fast weight loss, but stick with it! Yo-yo be gone!

  • Look at your beverages! Don’t just assume a beverage is healthy because it’s not a soda. Teas, vitamin water beverages, energy drinks, fruit and vegetable juices, and coffee drinks can have hundreds of calories. Committing to only drinking water or other zero-calorie beverages could help your weight loss process.
  • Read food labels. It will increase your awareness of portion size and calorie content.
  • Consider your energy needs.The average, moderately active adult needs 10-12 calories per 1lb of goal weight. There are many resources available, like calorieking.com, for that provide nutritional information. Calories matter!
  • Measure, measure, measure! Stop eyeballing and start measuring your food and ingredients. Commit to measuring portion sizes for one week, minimum. A few extra calories can make a big difference over the course of weeks and months.
  • Learn to manage hunger by increasing your vegetable consumption. Non-starchy vegetables are so low in calories that you can eat a lot of them (aiding satiety) without adding a tons of unnecessary calories to your daily intake. Eat up!
  • Pay attention to added sugar. Did you know that nearly 80% of foods in the supermarket have added sugar? Adults should consume no more than 6-9 teaspoons of added sugar every day. And yet, the average American consumes 41 teaspoons! Yikes! Sugar can hide in products that don’t taste sweet. Things like salad dressing and marinara sauce are common culprits.
  • Ask yourself if you really need a snack. Often, boredom or other emotions can cause us to eat when we aren’t even hungry. Find a distraction instead. The best distraction removes you from “temptation areas” like the kitchen or house. Go on a walk or run an errand.
  •  Know how to indulge moderately. It’s ok to include your favorite treats as part of your daily diet, just make sure that you follow the suggested serving size. Moderate indulgence means knowing how much to have (remember your daily calorie limits from #3), and enjoying it as a part of a healthy diet.

 

 

5 Killer Tips To Stay Healthy At Coming Parties

Getting ready to head to a party and worried about what impact it may have on your progress? If so, you need to get prepared. Proper preparation before attending a party is the best way to combat the typical high calorie intake that goes with them.

Here’s how.

Prepare A Juice Before You Go
Having something to take the edge off hunger is the best way to prepare yourself to avoid overeating. Consider whipping up a green juice smoothie using a nutribullet before you leave. You’ll get a high dose of nutrients and will feel energized all night long.

If you don’t have time to make your own, consider a Control Shake. It’ll keep you feeling satisfied so you reduce how much you eat.

Add A Little Extra Exercise
Going for a brisk walk before the party is not only going to help burn off some extra calories, but it’ll also put you in a healthier frame of mind. When you’ve done something positive for your body already, you’ll be less likely to indulge.

Plus, the activity can also help to reduce hunger as well.

Bring Your Own Healthy Side Dish
Bringing your own healthy side dish to the party is also a great way to know there will be something healthy there you can eat. If all that’s available is high-calorie, high fat options, you have no choice but to eat what’s served.

Avoid that problem by bringing your own.

Stand Away From The Table
Finally, make sure you position yourself away from the food table during the night. The closer you stand to it, the more likely you’ll be to reach for a snack when you shouldn’t.

So keep these tips in mind next time you’re heading to a party and you can make sure you enjoy yourself while keeping your diet on track.

Your Fat Burning Memorial Day Healthy Party Recipes

Getting ready for Memorial Day weekend? If so, you’re likely planning your celebratory menu. Many people opt to take the day ‘off’ their diet so they can just indulge in what they want.

This is not the route to take. If you want to maximize your nutrition without sacrificing taste, these recipes will help you do just that. Serve them up and they’ll be a sure crowd pleaser.

www.nomeantathlete.com

Strawberry Crème Smoothie

This creamy smoothie will quickly help you reach your protein needs while getting in a great dose of vitamin C as well.

1 serving HealthSmart Vanilla Drink
1 cup frozen strawberries
½ cup low-fat, low-sugar Greek yogurt
1-2 ice cubes (if desired)
¼ tsp. xanthan gum (*optional)

Combine all the ingredients together in a blender and pulse blend until desired consistency is reached.

Note that the xanthan gum is a thickener that will give your shake a very creamy and thick texture, more like a milkshake.

 

Oatmeal Cookies

Need more fiber? This is a great go-to cookie. The slow releasing, high fiber carbs from the oatmeal will energize you throughout the rest of the day.

www.Crustabakes.wordpress.com

2 tbsp. natural peanut butter
2 tbsp. pre-made PB2
1/3 cup unsweetened applesauce
4 scoops Chocolate Syntrax Matrix
1 cup water
2 cups steel cut oats

Preheat the oven to 350 degrees F. Next, mix together all the ingredients but the oats and once combined, stir in oats.

Form into balls and then place on a baking sheet and bake for around 25 minutes or until desired firmness is reached.

Serve immediately or store in an air-tight container.

So don’t let your craving for something sweet this holiday get your diet down. Instead, try either of these recipes and you can satisfy those cravings without feeling guilty.

Why Spin Class Slims Thighs, not Bulks Them

spin class won't bulk you up, in fact it promotes weight lossCelebrity fitness trainer Tracy Anderson told Redbook Magazine that spinning can make thighs get bigger, but here’s why she’s so very wrong.

Have you been avoiding spin classes after reading what Tracy Anderson, a celebrity trainer, said what they can do to one’s thighs?

By the time you’re done reading this, you’ll be convinced that spinning is one of the best exercises for making your thighs (and whole body) slimmer, trimmer, tighter and fitter!

Tracy Anderson’s Comments About Spin Class and Big Thighs: Analysis

#1. She has been quoted: “I have women who come into my office after spinning exclusively for six months, wondering why they can’t fit into their jeans.”

The spinning is merely an association with the increased girth; this doesn’t prove cause and effect.

Can we rule out that these women weren’t eating more because they were spinning—a phenomenon known as “entitlement eating”?

After grinding out a spin class for a full hour, some participants may end up eating more—not just consciously, but subconsciously—because they figure they could get away with it, after having burned so many calories spinning. But they may overcompensate and thus gain body fat over several months.

It would be quite interesting to take a spin class participant’s body composition and body weight, then after they exclusively spin for six months, take it again and see if there’s a shift in fat to muscle ratio.

#2. Tracy Anderson has stated, “It bulks the thigh and butt muscles.”

This is physiologically impossible. When a muscle “bulks,” this is called hypertrophy, what every bodybuilder dreams of. Men, who have about 10 times more testosterone than do women, often struggle to bulk their thighs up, performing very heavy squats, deadlifts and leg presses.

Spinning, by stark contrast, involves extremely light resistance. In fact, the resistance is so light, that you’re able to sustain the pedaling for 30 minutes or more. Can you imagine performing 225-pound squats nonstop for 30 minutes?

There are many men who can perform eight repetitions with 225 pounds across their back—yet hardly have bulky thighs or a huge butt. This is because bulking up is hard to do—even for men.

Heavy strength training recruits fast twitch muscle fiber, which has the potential to increase in size.

Spinning is not strength training. It’s aerobic (cardio) exercise. Cardio exercise cannot bulk you up, even if it’s grueling. Ever see a long distance runner with bulky thighs?

Endurance-based movement (which spinning is) recruits slow twitch muscle fiber. Slow twitch never increases in size. If it did, marathon runners would have mammoth thighs and a beastly butt.

#3. “You develop mass by working these same muscles over and over,” insists Tracy Anderson. The “over and over” approach will sabotage muscle building efforts. Aerobic exercise is done “over and over,” and again, muscle building enthusiasts make gains in the weight lifting area, not the cardio machine area

If you can do something over and over, this means the intensity or resistance isn’t heavy enough to qualify as muscle building; it’s aerobic, endurance-based. Otherwise, lifting just your arms above your head over and over should build giant shoulders.

You’ll be hard-pressed to find a bodybuilder who claims he or she got their bulky, muscled-up quadriceps and gluteus maximus from months of spin classes or other “over and over” cardio. Bodybuilding competitors will tell you the top exercises for building the legs are the squat, deadlift and leg press—and with very heavy weight. Aerobics won’t even make the list.

Embrace Spin Classes!

Usually, a woman who believes her thighs are too muscular turns out to have excess body fat in this location, as determined by a caliper reading. The body fat masquerades as muscle because it doesn’t jiggle. But fat and muscle are not the same. A body fat analysis with skin fold calipers will tell the true story.

Spinning burns a high rate of calories and will force the body to raid fat reserves for performance as well as recovery energy. Coupled with proper nutrition and controlled portions, spinning will make legs with excess fat smaller, not bigger. And it will make already-trim legs tighter and shapelier.

Spin classes are ideal for self-conscious individuals because everyone works out in the same physical position: sitting on a bike and pedaling; nobody stands out.

Final Thoughts

Bulking requires heavy strength training that engages fast twitch muscle fiber. Fast twitch fiber is designed for short bursts of significant force. With sufficient training, fast twitch fiber grows in size.

Spinning and other cardio routines of a “steady state” nature (continuous pacing) tap into slow twitch fiber, which is designed for long duration. Slow twitch fiber does not get bigger.

Though some spin routines involve brief explosive bursts of pedaling, this high intensity phase does not bulk the thighs. If it did, spin classes would be full of bodybuilders. Tracy Anderson misses the boat on this one.

Fighting the Flab with Control Snacks

Control Snacks - Cinammon CrispsOne of the most difficult aspects of trying to lose weight is fighting the urge to snack. We tend to snack when we’re bored, when we’re watching television, or at work when we’d like a pleasant distraction from the monotony. Snacking can happen almost anywhere. Changing your snacking habits can be hard, but by using control snacks, it can help you satisfying that craving for something sweet while controlling your appetite and even decreasing the total calories you consume at your next meal by as much as 21 percent.

Hunger pangs are one of the biggest reasons for diet failure. By conquering hunger and cravings for unhealthy snacks, you’ll have a much greater chance of achieving your goal weight. Sometimes those feelings of hunger are more psychological, such as when you see your favorite dessert on TV, while other times your body may really be telling you it’s time to eat.

No matter what the cause, Nashua Nutrition’s control snacks are a nutritious and delicious way to satisfy hunger and prevent low sugar which is what triggers your appetite.

One of the problems many dieters face is not having a healthy snack available. If you go too long between meals, you may develop headaches, dizziness or light-headedness, difficulty concentrating and irritability which are symptoms of low blood sugar. With control snacks on hand, you can grab just one to help prevent these symptoms for as long as 9 hours; helping you make it through without going off track until you are able eat a healthy meal.

Another way these tasty snacks can help you win the battle against flab is to provide you with more energy. If you’re feeling sluggish, you’ll be less likely to work out. Without regular exercise, your metabolism will begin to slow and you’ll also start to lose muscle. Keep your energy levels up and keep your metabolism burning at its max in order to burn more calories, become fitter,  and reach your weight loss goals that much faster.

Celebrate a New and Better You With Celebrate Vitamins

celebrate multivitamins are important to take if you have had bariatric surgeryFollowing weight-loss surgery, patients are limited as to how much they can eat as the procedure utilizes staples or bands to reduce the stomach to only about 10 percent of what it was. Because the surgery makes the stomach smaller, it can be difficult to receive the vitamins and minerals needed for good health. The body may also have problems absorbing nutrients in addition to the lack of nutrition in the diet, ultimately leading to malnutrition.

Post-bariatric patients may experience lightheadedness or even fainting due to lack of essential nutrients, and malnutrition often causes moodiness and irritability as well as sluggishness, a weaker immune system, hair loss, tooth decay and overall premature aging. It may also cause weight gain due to a slower metabolism that often results with the loss of muscle and lack of nutrition.

Celebrate Vitamins offers a perfect solution for bariatric surgery patients with the highest quality vitamin supplements available at the most affordable prices. As every product in the line is developed by medical professionals, you can rest assured that each includes levels of vitamins that are considered safe for bariatric patients.

Bariatric surgeons typically suggest taking daily multivitamins following any type of weight loss surgery. Chewable and liquid vitamins are often recommended as they can be more easily absorbed and are not as likely to result in digestive problems such as an ulcer or heartburn.

Celebrate Vitamins Multi-ADEK is a great tasting chewable multivitamin with all of the essential vitamins and minerals in the levels that are appropriate for weight loss surgery patients.

As calcium is essential for all patients undergoing bariatric surgery in order to support good bone health, Celebrate Vitamins Calcium Plus 500 is an excellent choice to be sure you’re meeting your body’s calcium needs. Each vitamin offers 500 milligrams of the most recommended form of calcium, calcium citrate. Of course, vitamin D is necessary in order to help the body absorb calcium. Calcium Plus also contains 800 IU of vitamin D, the highest level available in a bariatric protocol, as well as magnesium which is also important for bone health.

Beat the Bulge with Snackergy Snacks and Other Stress Relieving Techniques

snackergy snacks help with weight lossOne common reason for snacking is an overload of stress. Many people are considered “stress snackers” as the habit is an attempt to soothe the pressures of work, school, family, relationships, finances and other difficulties. No matter what type of stress, it can cause the body’s level of cortisol to rise which ultimately increases appetite.

Reducing stress is an important part of battling the bulge and achieving weight loss goals. These stress-relieving techniques can help you to combat it.

Regular exercise

Daily physical activity is a great way to help cope with stress as it helps increase levels of endorphins, which are often referred to as “happy hormones.”

Meditation or deep-breathing

Practicing meditation or deep-breathing techniques daily is highly effective in decreasing stress levels. It provides a better sense of well-being as well as overall health which can help you feel stronger and better able to resist unhealthy foods.  Research has found that it can even help one to overcome binge eating.

Healthy snacking

When you get the urge to snack, remember that junk food can make matters worse by temporarily spiking blood sugar. One of the best things you can do is to remove foods like chips and candy from your home and office and instead satisfy those sweet or salty cravings with Snackergy snacks.

Snackergy snacks offer a line of tasty, satisfying treats that are also rich in nutrition and an excellent alternative to those vending machine products and most foods found on shelves at the convenience store. With lots of protein, they also help keep you feeling fuller longer than those traditional snacks.

Craving chocolate? Snackergy Chocolatey Protein offers that crunchy, chocolatey taste you want without the guilt. Each one of these fabulous Snackergy snacks delivers 10 grams of protein to help prevent you from overeating when the stress gets to be too much.  Snackergy Zippers are great when you want something salty and come in a variety of flavors like Chipolte BBQ and Sour Cream & Onion.

Holiday Feasting Post Bariatric Surgery with Bariatric Fusion

bariatric fusion meal replacementsThe holiday season is often synonymous with food, which can make it an especially challenging time for those who have had bariatric surgery and are required to follow a strict post-op diet. Post bariatric patients also require less food and smaller meals in order to maintain success; however, this also makes them more susceptible to malnutrition as they often cannot meet the body’s nutrition needs through diet alone.

While sampling some of the delicious tastes of the season is fine, more than that can quickly cause the pounds to add up and often don’t contain the vital nutrients required to aid the body in running smoothly and efficiently.

To sustain your health over the holiday season and beyond, products like Bariatric Fusion can be the key factor for success. This product line was specifically designed and formulated for weight loss surgery patients by medical professionals in order to provide the key vitamins and nutrients necessary for those who have undergone the procedure.

Bariatric Fusion Meal Replacement is a great way to get the protein, fiber, vitamins and minerals needed to achieve or maintain optimal health as well as normal body weight. Meal replacements can be an important tool in your arsenal of weapons to fight stubborn pounds that can often creep up during the holidays.

For those that have recently undergone surgery, using these delicious beverages that are available in a variety of fabulous flavors like mint-chocolate ice cream, orange cream, strawberry shortcake and French vanilla can help teach you how to eat less – an essential habit for maintaining weight loss for life. As you’ll be getting the nutrients your body needs, they can also help keep your blood sugar levels balanced and even boost energy levels.

Bariatric Fusion Multivitamins can help ensure that you are receiving the key micronutrients that are thought to be vital for weight-loss surgery patients. The formula is all-inclusive, utilizing the most biologically available vitamins and minerals to maximize absorption.

What better way to enjoy the holidays and the New Year than with compliments on your beautiful and healthy new body?