Another great article I found on: nowloss.com
The foods you must STOP EATING RIGHT NOW when trying to lose weight are…
You need to stop drinking regular & diet sodas. Quick fact: If you replaced a 20oz bottle of soda with water daily… You would easily lose up to 35 pounds in one year so if you're addicted to soda -
Drink more water, Drink more sugar-free vegetable juices (like V8), Drink more Green
Green Tea helps you burn fat faster because…
Green Tea increases your metabolism making you burn more fat and it's a mild appetite suppressant that makes you eat less so weight loss becomes a natural process with green tea.
Green Tea is a diuretic that removes excess water weight from your body that makes you look bloated.
Dr. Nicholas Perricone told Oprah Winfrey she could lose 10 lbs. in 4-to-6 weeks drinking green tea instead of coffee.
The catechins in Green Tea forces your body into thermogenesis - this is where your body burns fat for energy.
Green Tea causes carbohydrates to be released slowly, preventing rises in blood sugar levels and this causes your body to burn fat.
Green Tea prevents you from gaining weight by stopping the movement of sugar into your fat cells. Evidence shows that drinking green tea is related to reductions in body fat.
In a test where 10 men were given Green Tea, caffeine, or a placebo with breakfast, lunch, and dinner. The men who took green tea burned more fat than the placebo and caffeine groups.
Research shows you can burn 35-to-43% more fat during the day when you drink 3-to-5 cups of Green Tea.
The International Journal of Obesity states that Green Tea contains polyphenols which causes your body to produce heat that burns off your body fat.
The University of Chicago's Tang Center for Herbal Medical Research shows Green Tea reduces the fat deposits under your skin and the fat in your belly area.
Studies show that when you drink Green Tea every day for 3 months you'll lose more body fat than those who drink regular tea.
Lots of Green Tea weight loss studies prove green tea lowers blood sugar. A lower blood sugar reduces your cravings making you not eat as much so you won't gain any weight.
Several studies on obesity have concluded that people who've been drinking Green Tea for more than 10 years showed lower body fat percentages compared with those who don't drink green tea regularly. That's a proven fact!
Cut down on or try to stop drinking alcohol. Quick fact: Alcohol is basically the refined juice of natural foods which makes it a drink of pure concentrated sugar that will make you gain fat easily and…
AVOID the grocery store snack aisle - Stop eating potato chips, popcorn, cookies, candy, ice cream, cakes, etc. The ingredients in these foods make you want to eat more and the companies who make these snack foods know you'll stay addicted to them (even after you gained lots of weight eating their snacks) but…
The companies don't care if you gain weight because of their snack products as long as they make their money off YOU and if you're addicted to snacks - Read 30+ ways to curb your cravings for snacks, salt & sugar
You need to make a strong effort to cut down on your salt & sugar intake because too much salt & sugar causes you to gain water weight making you look fatter than you already are and…
Avoid processed foods as much as possible because the processing of these foods removes all the stuff that helps you lose weight and replaces it with stuff like sugar, corn syrup and hydrogenated oils to make you fatter so…
Read food labels and avoid anything that has sugar as it's main source of carbs or has corn syrup & hydrogenated oils as ingredients and…
Don't be fooled by the term "Multigrain" since it's just a fancy word for processed carbs and choose "Whole Grain" products only and…
Here's a bigger list of Foods NOT to eat when trying to lose weight…
Fried foods
Hamburgers & French fries
Table sugar
Plain Jam
salted nuts
smoked nuts
refried beans
Baked Beans
Chocolate Fudge
Candy
Toffee
Gums
Boiled sweets
Mint Sweets
Liquorice
Honey - Honey has minimal nutritional value & has the same calorie content as sugar.
Soft drinks
Tinned fruits
Chutney
Pickle
bacon
sausage
cured meats
ham
fatty cuts of steak like T-bone & rib-eye
Puddings
Corn syrup
Fruit juice - It's better to eat raw fruit instead of fruit juice because fruits contain more fiber and the juice will always contain more sugar than the actual fruit.
Cake
Bread made with white flour
Soda pop, such as Coke, Pepsi, Mountain Dew, etc.
All baked goods made with white flour
Coffee
Biscuits
Fast foods
Pasta made with white flour
Canned fruits w/added sugar
Most packaged cereals
Alcohol can slow your metabolism down by 73%
Potato chips
Popcorn
Cookies
Ice cream
Cakes
Pies
All deserts
Artificial sweeteners like Nutrasweet, Equal, Sweet N Low, Sweet Twin, Sugar Twin, Splenda, Sunett & Sweet One
Most bottled green teas have more ingredients in it to help you gain weight than the actual green tea itself to help you lose weight.
Remember - In order to for you to lose weight…
Go here to see the foods you need to eat to lose weight &…
Get a food journal & Go here to see how much food you have to eat to lose weight &…
Go here to start on an workout plan to lose weight faster.
249 foods that'll help you lose weight fast
130 Complex Carbohydrates that help you lose weight…
All whole grain or unprocessed foods
Any fruits or vegetables
Oatmeal -
Steel-Cut Oats
Plain popcorn - lightly salted
Brown rice
Wild rice
Wheat Germ
Potatoes
Wheat breads (Avoid White breads)
Granary bread
Pitta bread
Wheat Bagel
Wholegrain cereals
High fiber breakfast cereals like All Bran and Fiber One
Porridge
Grits
Oats
Shredded wheat
Whole wheat pretzels
Muesli
Cassava
Corn
Amaranth
Oatcakes
Pastas made with wheat like Macaroni or Spaghetti
Whole Barley
Buckwheat / Buckwheat pasta
Quinoa
Sprouted bread (Ezekiel bread)
Any vegetables
Artichokes
Asparagus
Arugula
Green beans
String beans
Beets
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celeriac
Celery
Chervil
Chicory
Chives
Collard Greens
Cucumbers
Squash
Tomato
Cucumbers
Dandelion greens
Dill pickles
Eggplant
Endive
Garlic
Garbanzo beans (chickpeas)
Grapefruit
Kale
Kidney Beans
Kohlrabi
Leeks
Lettuce
Mushrooms
Mustard greens
Okra
Onions
Parsley leaves
Pinto Beans
Turnips
Watercress
Parsnips (raw/boiled)
Peas
Peppers (green/red)
Pickles (sour/sweet)
Pumpkin
Radishes
Rappini
Rhubarb
Rutabagas
Sauerkraut
Salsify
Scallions
Shallots
Sorrel
Soybeans
Spinach
Tomatoes
Spirulina
Swiss Chard
Yams
Sweet Potatoes
Zucchini
Water Cress
Any Fruits
Although fruits are simple carbs… the fructose or sugar contained in fruits will not cause a quick rise in blood sugar that WILL NOT make you store fat as easily if you ate other simple carbs like these bad weight loss foods here plus… fruits contain fiber and other nutrients that are beneficial to weight loss
Apples
Apricots
Asian Pears
Bananas
Blackberries
Blackcurrants
Blueberries
Cantaloupe
Cherry
Cranberries
Currants
Damson plum
Figs
Goji Berries
Grapes
Honeydew melon
Huckleberries
Kiwi
Kumquats
Lemon
Limes
Loganberries
Mangoes
Melon
Muskmelons
Navy beans
Nectarines
Papaya
Pineapple
Plums
Pomegranates
Prunes
Oranges
Peach
Pear
Plum
Avocado
Raspberries
Spaghetti Squash
Strawberries
Quince
Tangerines
Watermelon
Wednesday, December 12, 2012
Tuesday, December 11, 2012
When is the best time to do cardio? Befor or After Weights?
An article I borrowed from "Bodybuilding.com
I always thought that cardio first thing in the morning before eating was the way to burn fat, well read this article, it's totally the opposite. Not knowing when to do my cardio (before or after weights)I would always do it first. To me it made sense because my thinking is I will be nice and warm to do my weights. WRONG! I was depleting everything I needed to get through my weights. Going forward it's EAT, a light warm up, weights then hit the cardio!!!
Cardio Exercise Now Or Then?
"Cardio exercise without question is an essential part of any training routine whether it be a bodybuilding, strength training, sports training or most obviously a running workout schedule. It increases our endurance levels and is also an important factor in preventing all sorts of heart problems and diseases.
But its not as easy as just going outside and mindlessly running around for a few minutes and getting results. Its the same as weightlifting.
You dont just go in a gym and start curling the heaviest weight you see using horrible form. There are many different opinions on how to properly do cardio to achieve certain goals.
What Are Your Goals?
>Lose Fat
>Build Muscle
>Improve Energy
>Other
Some of these views are totally wrong and can mislead you and instead of moving you forward will actually set you back in the wrong direction. This is why it is so important to know what certain types of cardio are doing to your body and how to do it properly. Just like weightlifting.
When Is The Best Time To Do Cardio?
There is no set time where you make the best gains to do cardio. It ranges for everyone, for example if you feel like total crap in the morning and you need an hour or two to feel fully energized, then you obviously arent a morning person so then dont do it in the morning. Listen to your body, you wouldnt pump iron if you were half-awake.
Like I said everyones body is different. So basically the best time for you to do your cardio exercise is when you feel it is the best time to do it, and stick to that time. But there is still more to this, there are still a few guidelines you should follow so that you dont end up setting yourself back. These will help you understand when to perform your cardio for better results, or the results you want.
Cardio In The Morning On An Empty Stomach
First of all NO! Cardio in the morning is probably the most stupid idea I have ever heard. This isnt just my opinion but the most knowledgeable trainers and exercise experts agree that cardio in the morning on an empty stomach is not good for you body.
Well, you might ask, what if I want to burn fat? I have low glycogen stores in the morning and my energy levels are low because I dont have carbohydrates, so then I will tap into my fat stores right? This is TOTALLY wrong. The complete opposite happens.
Let me enlighten you. Fat burn doesnt occur during cardio exercise, but about two hours after. Instead your body will look at your tasty muscles for energy meaning. Bye bye muscles. This is a bodybuilders worst nightmare.
So unless your goal is to become scrawny and lose muscle then by all means do cardio in the morning. Its also common sense not to do it on an empty stomach.
You wont have a satisfactory amount of energy meaning decreases performance which = crappier results. And if you think about it, your body has just fasted for eight hours and it needs something to eat to refuel itself.
Not feeding your body and doing exercise is like going into war without any ammunition.
Dont Get Me Wrong
Yes, dont get me wrong, it isnt that doing cardio in the morning is bad, but doing it on an empty stomach is bad unless you want to lose muscle instead of fat.
So when you wake up at 5:00 A.M at least have something light to eat and wait at least 30-45 minutes before performing your cardio. Like I said earlier if youre a morning person and you feel best in the morning then keep doing it in the morning, just make sure you dont do it on an empty stomach.
Cardio Workout Right Before Weightlifting?
Again this is also a HUGE NO! Not unless you dont want good results from pumping iron, then I guess you're wasting your time in the gym if you go all out and perform cardio before your workouts.
But for a lot of people, especially women, they dont want to gain serious mass, so then if your weight workout is relatively low intensity and doesnt leave you feeling like you just got hit by a car, then by all means you can do cardio before your workout.
But for most of the guys, they want some serious mass, and let me tell you that the last few reps (Say the last 3-2 reps) where you struggle and sweat is where you stimulate your muscles to grow. But when you run before working out, an intense cardio workout totally or almost depletes your glycogen stores.
When weightlifting, you dont use as much of your glycogen stores, but you still need quite a bit (This might come as a surprise to some people but its true).
So if you have no glycogen stores which is your muscles source of energy and your pushing yourself to max, the energy wont be there to push those last few grueling reps meaning a way less effective workout.
Another reason why this is such a big NO is because during a hard cardio session, protein synthesis drops low and protein breakdown goes up. During a weight lifting session, protein synthesis either goes up a little or stays the same while protein breakdown goes up.
After your cardio session while protein synthesis drops (Meaning your bodys ability to build muscle), and you hit the weights, the result will be that your bodies ability to build muscle will be impaired because of your cardio training depending on how intense your cardio was.
So Let's Make Up A Situation
Billy goes and does his intense cardio workout. After that his protein synthesis drops and muscle breakdown goes high.
He goes weightlifting and instead of his protein synthesis being normal or slightly elevated, it is very low because of his cardio session. Plus his muscles are in a state of breakdown.
So basically you dont want your bodys ability to build/repair muscle (Protein synthesis) to be impaired right after a weight workout.
Again, Dont Get Me Wrong
Yes, dont get me wrong again, what I just explained above is doing cardio right before your workout or even an hour before your workout. But it is all right if you do your cardio exercise then your weightlifting program after if you give yourself an adequate amount of time to recover and replenish your glycogen stores.
But in between you must have the proper nutrition to stop protein breakdown and increase muscle synthesis before you hit the weights. Plus you have to replenish your muscles glycogen stores.
Still though, your performance in the weight room may suffer even though you have given yourself enough rest and nutrition, so it is best if you do your weight lifting before anything else to make sure that you lift to your full potential.
Also if you do an intense cardio session and eat hamburgers and fries then 6 hours later do your cardio session, it just wont cut it. Another thing is if your cardio workout is relatively short and low/very low intensity then its all right to hit the weights right after.
Cardio Right After Weights?
Doing cardio right after weights is way better than doing it before weights. The reason being is that weight lifting doesnt deplete your glycogen stores as bad as it does in cardio workouts depending on how intense you go.
So you still will have some of your glycogen stores left meaning that you can still get an alright cardio session. But for a more effective cardio session right after a workout, I recommend waiting at least 2 hours even more (If you have the time to do this) before doing your cardio.
In between this time it is important you replenish your glycogen stores quickly, and stop protein breakdown as fast as possible. But if you dont have the time it is still alright to do it right after weights. Just be prepared to have a less effective cardio session.
For Best Results!
For best results in your cardio training, try to do schedule your sessions separate from your weightlifting program. So if you lift weights 4 times a week, then do running on the other three days that youre not lifting weights.
Just remember try to schedule your cardio session as far away as possible from your leg lifting schedule, because running on super sore tired legs basically sucks. Doing cardio on separate days than weight lifting ensures that you have the proper energy to perform your best in either your cardio or lifting session.
If you cannot then do your cardio after your workouts at least. You also have to do cardio after weights if you have 4-5 cardio sessions and are a serious weight lifter.
Remember you get the best gains when you have the most energy. Yea, if you did an all out run for 45 minutes do you think you could have a good leg workout?
Doing Cardio And Gaining Serious Mass? Is It Possible?
Yes it is possible, it can be done. A bodybuilder would cry at the idea of losing precious hard gained muscle. This is also one of those topics that also depends on your goals.
If a bodybuilder wants to gain serious mass and still maintain a balance in his cardiovascular system then it is totally possible to do it without losing muscle.
But if someone wants to gain serious mass and wants to be a professional marathon runner, then my answer is no since heavy training in the field of endurance, marathon running, and long distance running causes major muscle loss over time.
Just look at all the marathon athletes, they are scrawny not muscular. If you want to be well rounded (Meaning quite cardiovascular fit while still having decent muscle and strength), then your cardio program might cause slight/very slight muscle loss depending on how long, intense and how many times a week you do it.
Sure They've Got Endurance,
But They're All So Scrawny.
Click To Enlarge.
But, your weight lifting program will cause you to gain more mass than is lost and you WILL get stronger. So there are basically two categories for this topic. Guys who want huge mass and dont want to lose it and guys who want some mass and strength but also want to be cardiovascular fit.
So for the guys who want to get big without losing muscle and just want to do enough cardio to stay balanced, well doing cardio three days a week for 30-45 minutes at 60-75% of your max heart rate is enough that you will maintain and get benefits for your cardio system and you also will NOT lose muscle.
So theres the good news for all the bodybuilders who get the crap scared out of them by cardio. Now for the people who want to be well rounded.
If you want to be pretty decently fit in the cardiovascular system and still be strong and have mass, then do cardio about 4-5 times a week from anywhere to 45-60 minutes at 60-85% of your max".
I always thought that cardio first thing in the morning before eating was the way to burn fat, well read this article, it's totally the opposite. Not knowing when to do my cardio (before or after weights)I would always do it first. To me it made sense because my thinking is I will be nice and warm to do my weights. WRONG! I was depleting everything I needed to get through my weights. Going forward it's EAT, a light warm up, weights then hit the cardio!!!
Cardio Exercise Now Or Then?
"Cardio exercise without question is an essential part of any training routine whether it be a bodybuilding, strength training, sports training or most obviously a running workout schedule. It increases our endurance levels and is also an important factor in preventing all sorts of heart problems and diseases.
But its not as easy as just going outside and mindlessly running around for a few minutes and getting results. Its the same as weightlifting.
You dont just go in a gym and start curling the heaviest weight you see using horrible form. There are many different opinions on how to properly do cardio to achieve certain goals.
What Are Your Goals?
>Lose Fat
>Build Muscle
>Improve Energy
>Other
Some of these views are totally wrong and can mislead you and instead of moving you forward will actually set you back in the wrong direction. This is why it is so important to know what certain types of cardio are doing to your body and how to do it properly. Just like weightlifting.
When Is The Best Time To Do Cardio?
There is no set time where you make the best gains to do cardio. It ranges for everyone, for example if you feel like total crap in the morning and you need an hour or two to feel fully energized, then you obviously arent a morning person so then dont do it in the morning. Listen to your body, you wouldnt pump iron if you were half-awake.
Like I said everyones body is different. So basically the best time for you to do your cardio exercise is when you feel it is the best time to do it, and stick to that time. But there is still more to this, there are still a few guidelines you should follow so that you dont end up setting yourself back. These will help you understand when to perform your cardio for better results, or the results you want.
Cardio In The Morning On An Empty Stomach
First of all NO! Cardio in the morning is probably the most stupid idea I have ever heard. This isnt just my opinion but the most knowledgeable trainers and exercise experts agree that cardio in the morning on an empty stomach is not good for you body.
Well, you might ask, what if I want to burn fat? I have low glycogen stores in the morning and my energy levels are low because I dont have carbohydrates, so then I will tap into my fat stores right? This is TOTALLY wrong. The complete opposite happens.
Let me enlighten you. Fat burn doesnt occur during cardio exercise, but about two hours after. Instead your body will look at your tasty muscles for energy meaning. Bye bye muscles. This is a bodybuilders worst nightmare.
So unless your goal is to become scrawny and lose muscle then by all means do cardio in the morning. Its also common sense not to do it on an empty stomach.
You wont have a satisfactory amount of energy meaning decreases performance which = crappier results. And if you think about it, your body has just fasted for eight hours and it needs something to eat to refuel itself.
Not feeding your body and doing exercise is like going into war without any ammunition.
Dont Get Me Wrong
Yes, dont get me wrong, it isnt that doing cardio in the morning is bad, but doing it on an empty stomach is bad unless you want to lose muscle instead of fat.
So when you wake up at 5:00 A.M at least have something light to eat and wait at least 30-45 minutes before performing your cardio. Like I said earlier if youre a morning person and you feel best in the morning then keep doing it in the morning, just make sure you dont do it on an empty stomach.
Cardio Workout Right Before Weightlifting?
Again this is also a HUGE NO! Not unless you dont want good results from pumping iron, then I guess you're wasting your time in the gym if you go all out and perform cardio before your workouts.
But for a lot of people, especially women, they dont want to gain serious mass, so then if your weight workout is relatively low intensity and doesnt leave you feeling like you just got hit by a car, then by all means you can do cardio before your workout.
But for most of the guys, they want some serious mass, and let me tell you that the last few reps (Say the last 3-2 reps) where you struggle and sweat is where you stimulate your muscles to grow. But when you run before working out, an intense cardio workout totally or almost depletes your glycogen stores.
When weightlifting, you dont use as much of your glycogen stores, but you still need quite a bit (This might come as a surprise to some people but its true).
So if you have no glycogen stores which is your muscles source of energy and your pushing yourself to max, the energy wont be there to push those last few grueling reps meaning a way less effective workout.
Another reason why this is such a big NO is because during a hard cardio session, protein synthesis drops low and protein breakdown goes up. During a weight lifting session, protein synthesis either goes up a little or stays the same while protein breakdown goes up.
After your cardio session while protein synthesis drops (Meaning your bodys ability to build muscle), and you hit the weights, the result will be that your bodies ability to build muscle will be impaired because of your cardio training depending on how intense your cardio was.
So Let's Make Up A Situation
Billy goes and does his intense cardio workout. After that his protein synthesis drops and muscle breakdown goes high.
He goes weightlifting and instead of his protein synthesis being normal or slightly elevated, it is very low because of his cardio session. Plus his muscles are in a state of breakdown.
So basically you dont want your bodys ability to build/repair muscle (Protein synthesis) to be impaired right after a weight workout.
Again, Dont Get Me Wrong
Yes, dont get me wrong again, what I just explained above is doing cardio right before your workout or even an hour before your workout. But it is all right if you do your cardio exercise then your weightlifting program after if you give yourself an adequate amount of time to recover and replenish your glycogen stores.
But in between you must have the proper nutrition to stop protein breakdown and increase muscle synthesis before you hit the weights. Plus you have to replenish your muscles glycogen stores.
Still though, your performance in the weight room may suffer even though you have given yourself enough rest and nutrition, so it is best if you do your weight lifting before anything else to make sure that you lift to your full potential.
Also if you do an intense cardio session and eat hamburgers and fries then 6 hours later do your cardio session, it just wont cut it. Another thing is if your cardio workout is relatively short and low/very low intensity then its all right to hit the weights right after.
Cardio Right After Weights?
Doing cardio right after weights is way better than doing it before weights. The reason being is that weight lifting doesnt deplete your glycogen stores as bad as it does in cardio workouts depending on how intense you go.
So you still will have some of your glycogen stores left meaning that you can still get an alright cardio session. But for a more effective cardio session right after a workout, I recommend waiting at least 2 hours even more (If you have the time to do this) before doing your cardio.
In between this time it is important you replenish your glycogen stores quickly, and stop protein breakdown as fast as possible. But if you dont have the time it is still alright to do it right after weights. Just be prepared to have a less effective cardio session.
For Best Results!
For best results in your cardio training, try to do schedule your sessions separate from your weightlifting program. So if you lift weights 4 times a week, then do running on the other three days that youre not lifting weights.
Just remember try to schedule your cardio session as far away as possible from your leg lifting schedule, because running on super sore tired legs basically sucks. Doing cardio on separate days than weight lifting ensures that you have the proper energy to perform your best in either your cardio or lifting session.
If you cannot then do your cardio after your workouts at least. You also have to do cardio after weights if you have 4-5 cardio sessions and are a serious weight lifter.
Remember you get the best gains when you have the most energy. Yea, if you did an all out run for 45 minutes do you think you could have a good leg workout?
Doing Cardio And Gaining Serious Mass? Is It Possible?
Yes it is possible, it can be done. A bodybuilder would cry at the idea of losing precious hard gained muscle. This is also one of those topics that also depends on your goals.
If a bodybuilder wants to gain serious mass and still maintain a balance in his cardiovascular system then it is totally possible to do it without losing muscle.
But if someone wants to gain serious mass and wants to be a professional marathon runner, then my answer is no since heavy training in the field of endurance, marathon running, and long distance running causes major muscle loss over time.
Just look at all the marathon athletes, they are scrawny not muscular. If you want to be well rounded (Meaning quite cardiovascular fit while still having decent muscle and strength), then your cardio program might cause slight/very slight muscle loss depending on how long, intense and how many times a week you do it.
Sure They've Got Endurance,
But They're All So Scrawny.
Click To Enlarge.
But, your weight lifting program will cause you to gain more mass than is lost and you WILL get stronger. So there are basically two categories for this topic. Guys who want huge mass and dont want to lose it and guys who want some mass and strength but also want to be cardiovascular fit.
So for the guys who want to get big without losing muscle and just want to do enough cardio to stay balanced, well doing cardio three days a week for 30-45 minutes at 60-75% of your max heart rate is enough that you will maintain and get benefits for your cardio system and you also will NOT lose muscle.
So theres the good news for all the bodybuilders who get the crap scared out of them by cardio. Now for the people who want to be well rounded.
If you want to be pretty decently fit in the cardiovascular system and still be strong and have mass, then do cardio about 4-5 times a week from anywhere to 45-60 minutes at 60-85% of your max".
Wednesday, November 28, 2012
Shopping List For Eating Clean
Here is an article I found from thegraciouspantry.com with a great shopping list for clean eating along with some great information.
CLEAN EATING SHOPPING LIST FOR BEGINNERS
Breads
Ezekiel brand breads – Most often found in the freezer section. This brand of bread has several types to choose from, but read ingredients as not all are clean.
Alvarado Street Bakery brand breads – They have wonderful breads, rolls, hamburger buns and hot dog buns and all of them are clean.
Trader Joe’s brand whole grain breads - The two in particular that I know are clean are the Sprouted Multi-Grain bread and the California Protein bread.
Crackers
Ak Mak Whole Wheat Crackers
Tortillas
This one is tough. It may take you a while to find a clean version. The only clean tortilla left in my area is sold by Trader Joe’s. They are hard to find, but worth it. Typically, the only ingredients will be corn, lime and water. Trader Joe’s also carries a sprouted wheat tortilla that is clean and quite good once you get used to the texture. It’s a bit stiffer than what you might be used to. The other option is to make your own.
Dairy & Non-Dairy
Dairy is the source of much confusion for clean eaters. So here’s a general breakdown.
Milk – Either fat free or 1%.
Cottage cheese (for those who eat it) – Low fat. (NOT fat free or full fat.)
Yogurt – Always opt for Greek yogurt when you can. Fat free, plain yogurt (regular or Greek) is the only way to go. You can always mix in your own fruits and dab of honey or maple syrup if you need it flavored.
Cheese – Most cheeses are avoided completely due to their high fat content. But should you choose to indulge, buy the real thing. No shredded cheeses. If you need it shredded, buy the block and shred it yourself. Real grated Parmesan cheese is acceptable in moderation. (Note: Most Kraft brand Parmesan cheese is not clean. If it can sit on a shelf or in a cupboard for weeks or months, it’s not clean. Buy the stuff in the refrigerator section.)
Unsweetened almond milk
Unsweetened rice milk (made from brown rice, not white)
Unsweetened soy milk (however, if you go this route, be sure to purchase the organic variety to avoid GMO’s)
Unsweetened LIGHT coconut milk – This is NOT the stuff in the cartons. This is the stuff in the cans.
Poultry
Eggs - These are a staple, especially egg whites. While most of the nutrition is in the yolks, eat them in moderation. Egg whites you can eat as many of as you like. But try to avoid the carton egg whites.
Chicken & Turkey – Boneless, skinless poultry breasts are your best friends if you eat meat. Don’t even bother with other parts like legs or anything with the skin on. The breast is the way to go. If you can afford organic meats, it’s always a better way to go.
Beef
Beef is not typically part of a clean eating diet for many people. But for others, they just can’t give it up. So if you don’t want to go without, choose the leanest cuts of beef you can find. A butcher can help you select these.
If you are willing to forgo beef, try venison, bison or buffalo. Both are much healthier than beef and are very similar in flavor.
Other meats
Pork – While even I will enjoy pork chops from time to time, overall, pork should be avoided. Things like ham and bacon are definitely NOT part of a clean eating meal plan. Skip the Canadian bacon as well. (How Canadian bacon ever got labeled as healthy is beyond me!)
Duck – This is too fatty to be part of a clean eating meal plan.
Venison – While I have never cooked with it, it is a very lean meat and can be used in place of beef in most recipes.
Fish – Most fish is considered clean, just be careful of the mercury content found in most fish today.
Produce
This is where you really want to stock up. If you are concerned about pesticides, the general rule of thumb is to purchase organics for produce that has thin skin such as peaches, nectarines and all berries, and purchase regular produce for produce that has thicker skin like bananas and oranges. Google “The Dirty Dozen” if you want to have a list of the worst pesticide laden produce.
So this is where “Shop The Perimeter” really comes in. The produce section is your friend. Load up when you can as you’ll want most of your eating plan to be generated from this section of the store.
Fruits:
Apples
Oranges
Grapefruits
Banana
Berries of all kinds
Cherries
Kiwi
Star fruit
Any other fresh fruit you enjoy
Veggies:
Carrots
Celery
Spinach
Broccoli
Bell Peppers in any color
Zucchini
Eggplant
Squash of any variety
Kale
Chard
Collard greens
Okra
Green beans
Tomatoes
Sweet potatoes
Onions of any variety
Any other fresh veggie you enjoy
The Aisles
When you do venture into the aisles of the store, you should only be there for a few, food related items such as:
Tea – particularly green tea
Coffee – decaf is always best if you don’t mind it
Oatmeal – Just the plain kind. Nothing flavored. Opt for steel cut oats or traditional rolled oats. I personally use quick oats, but only on occasion. Most of my oatmeal recipes use steel cut or rolled oats.
Canned items with no added sugar – There is a lot of debate as to whether or not canned items, even without added sugar and salt, are clean due to the BPA’s in the cans. But if you do decide to purchase things like beans or tomato sauce in a can, read the ingredients! There should be no added sugar (sugar, evaporated cane juice, dextrose, fructose, corn syrup, high fructose corn syrup, etc…) in the list. Also, watch the sodium content in canned goods. It can add up quick!
Dry beans and legumes - like lentils, black beans, chickpeas, etc.
Brown rice
Whole wheat or whole grain (like brown rice) pasta
Other whole grains such as barley
Nuts – Again, read the ingredients here. Nuts should be the only ingredient on the package. Usually, this means you’ll be buying raw nuts.
Seeds – Quinoa is a seed and it’s wonderful stuff. I use it a lot. Sun flower seeds, sesame seeds, chia or flaxseed are all good choices.
Condiments, Spices and Natural Sweeteners
Ketchup – It’s virtually impossible to find a clean ketchup. So you may want to try a clean eating recipe at home.
Mustard – It’s getting harder and harder to find mustard without added sugar. OrganicVille puts out a tasty yellow mustard without added sugar. But if you can’t find regular yellow mustard that is clean, opt for mustard like Dijon or other varieties. It’s much easier to find clean mustard if you do.
Honey
Pure Maple Syrup – Not the bottle syrups you get in restaurants. The real stuff.
Molasses – Look for the unsulfured variety.
Spices – Any herbs you buy should come in bulk or a bottle. Never purchase seasoning packets. They are not clean by any means. Purchase singular herbs such as basil, parsley and thyme. Opt for garlic and onion powder, without salt. Avoid the herb blends unless you are comfortable with reading ingredient lists. Many have added sugars, even Mrs. Dash (though some of those items are indeed clean, some are not).
Flours
This is another source of much confusion for newbies. So here’s what to look for:
Whole wheat flour
Whole wheat pastry flour – tough to find in some areas, but great for baking.
White whole wheat flour – Easier to find but not as dense as regular whole wheat flour. (It’s a different variety of wheat, but it’s still whole grain)
Other flours – If you are gluten intolerant, you will want to research other flours on gluten free sites. Unfortunately, I know nothing about gluten free cooking/baking. However, regardless of what you buy, don’t buy it unless it’s whole grain or whole meal (same thing).
So there you have it. It’s not an exhaustive list by any means, but it should give you a good start. I hope it helps!
CLEAN EATING SHOPPING LIST FOR BEGINNERS
Breads
Ezekiel brand breads – Most often found in the freezer section. This brand of bread has several types to choose from, but read ingredients as not all are clean.
Alvarado Street Bakery brand breads – They have wonderful breads, rolls, hamburger buns and hot dog buns and all of them are clean.
Trader Joe’s brand whole grain breads - The two in particular that I know are clean are the Sprouted Multi-Grain bread and the California Protein bread.
Crackers
Ak Mak Whole Wheat Crackers
Tortillas
This one is tough. It may take you a while to find a clean version. The only clean tortilla left in my area is sold by Trader Joe’s. They are hard to find, but worth it. Typically, the only ingredients will be corn, lime and water. Trader Joe’s also carries a sprouted wheat tortilla that is clean and quite good once you get used to the texture. It’s a bit stiffer than what you might be used to. The other option is to make your own.
Dairy & Non-Dairy
Dairy is the source of much confusion for clean eaters. So here’s a general breakdown.
Milk – Either fat free or 1%.
Cottage cheese (for those who eat it) – Low fat. (NOT fat free or full fat.)
Yogurt – Always opt for Greek yogurt when you can. Fat free, plain yogurt (regular or Greek) is the only way to go. You can always mix in your own fruits and dab of honey or maple syrup if you need it flavored.
Cheese – Most cheeses are avoided completely due to their high fat content. But should you choose to indulge, buy the real thing. No shredded cheeses. If you need it shredded, buy the block and shred it yourself. Real grated Parmesan cheese is acceptable in moderation. (Note: Most Kraft brand Parmesan cheese is not clean. If it can sit on a shelf or in a cupboard for weeks or months, it’s not clean. Buy the stuff in the refrigerator section.)
Unsweetened almond milk
Unsweetened rice milk (made from brown rice, not white)
Unsweetened soy milk (however, if you go this route, be sure to purchase the organic variety to avoid GMO’s)
Unsweetened LIGHT coconut milk – This is NOT the stuff in the cartons. This is the stuff in the cans.
Poultry
Eggs - These are a staple, especially egg whites. While most of the nutrition is in the yolks, eat them in moderation. Egg whites you can eat as many of as you like. But try to avoid the carton egg whites.
Chicken & Turkey – Boneless, skinless poultry breasts are your best friends if you eat meat. Don’t even bother with other parts like legs or anything with the skin on. The breast is the way to go. If you can afford organic meats, it’s always a better way to go.
Beef
Beef is not typically part of a clean eating diet for many people. But for others, they just can’t give it up. So if you don’t want to go without, choose the leanest cuts of beef you can find. A butcher can help you select these.
If you are willing to forgo beef, try venison, bison or buffalo. Both are much healthier than beef and are very similar in flavor.
Other meats
Pork – While even I will enjoy pork chops from time to time, overall, pork should be avoided. Things like ham and bacon are definitely NOT part of a clean eating meal plan. Skip the Canadian bacon as well. (How Canadian bacon ever got labeled as healthy is beyond me!)
Duck – This is too fatty to be part of a clean eating meal plan.
Venison – While I have never cooked with it, it is a very lean meat and can be used in place of beef in most recipes.
Fish – Most fish is considered clean, just be careful of the mercury content found in most fish today.
Produce
This is where you really want to stock up. If you are concerned about pesticides, the general rule of thumb is to purchase organics for produce that has thin skin such as peaches, nectarines and all berries, and purchase regular produce for produce that has thicker skin like bananas and oranges. Google “The Dirty Dozen” if you want to have a list of the worst pesticide laden produce.
So this is where “Shop The Perimeter” really comes in. The produce section is your friend. Load up when you can as you’ll want most of your eating plan to be generated from this section of the store.
Fruits:
Apples
Oranges
Grapefruits
Banana
Berries of all kinds
Cherries
Kiwi
Star fruit
Any other fresh fruit you enjoy
Veggies:
Carrots
Celery
Spinach
Broccoli
Bell Peppers in any color
Zucchini
Eggplant
Squash of any variety
Kale
Chard
Collard greens
Okra
Green beans
Tomatoes
Sweet potatoes
Onions of any variety
Any other fresh veggie you enjoy
The Aisles
When you do venture into the aisles of the store, you should only be there for a few, food related items such as:
Tea – particularly green tea
Coffee – decaf is always best if you don’t mind it
Oatmeal – Just the plain kind. Nothing flavored. Opt for steel cut oats or traditional rolled oats. I personally use quick oats, but only on occasion. Most of my oatmeal recipes use steel cut or rolled oats.
Canned items with no added sugar – There is a lot of debate as to whether or not canned items, even without added sugar and salt, are clean due to the BPA’s in the cans. But if you do decide to purchase things like beans or tomato sauce in a can, read the ingredients! There should be no added sugar (sugar, evaporated cane juice, dextrose, fructose, corn syrup, high fructose corn syrup, etc…) in the list. Also, watch the sodium content in canned goods. It can add up quick!
Dry beans and legumes - like lentils, black beans, chickpeas, etc.
Brown rice
Whole wheat or whole grain (like brown rice) pasta
Other whole grains such as barley
Nuts – Again, read the ingredients here. Nuts should be the only ingredient on the package. Usually, this means you’ll be buying raw nuts.
Seeds – Quinoa is a seed and it’s wonderful stuff. I use it a lot. Sun flower seeds, sesame seeds, chia or flaxseed are all good choices.
Condiments, Spices and Natural Sweeteners
Ketchup – It’s virtually impossible to find a clean ketchup. So you may want to try a clean eating recipe at home.
Mustard – It’s getting harder and harder to find mustard without added sugar. OrganicVille puts out a tasty yellow mustard without added sugar. But if you can’t find regular yellow mustard that is clean, opt for mustard like Dijon or other varieties. It’s much easier to find clean mustard if you do.
Honey
Pure Maple Syrup – Not the bottle syrups you get in restaurants. The real stuff.
Molasses – Look for the unsulfured variety.
Spices – Any herbs you buy should come in bulk or a bottle. Never purchase seasoning packets. They are not clean by any means. Purchase singular herbs such as basil, parsley and thyme. Opt for garlic and onion powder, without salt. Avoid the herb blends unless you are comfortable with reading ingredient lists. Many have added sugars, even Mrs. Dash (though some of those items are indeed clean, some are not).
Flours
This is another source of much confusion for newbies. So here’s what to look for:
Whole wheat flour
Whole wheat pastry flour – tough to find in some areas, but great for baking.
White whole wheat flour – Easier to find but not as dense as regular whole wheat flour. (It’s a different variety of wheat, but it’s still whole grain)
Other flours – If you are gluten intolerant, you will want to research other flours on gluten free sites. Unfortunately, I know nothing about gluten free cooking/baking. However, regardless of what you buy, don’t buy it unless it’s whole grain or whole meal (same thing).
So there you have it. It’s not an exhaustive list by any means, but it should give you a good start. I hope it helps!
Saturday, April 21, 2012
HOW TO AVOID REGAINING LOST WEIGHT
An awesome blog by my friend and fellow Beachbody Coach Kasey Clark
As I approach the one year anniversary of my fitness journey it is awesome to reflect back on what I was able to accomplish. In April of last year (I know – late to the party) I stumbled across a P90X infomercial and decided to “do my best and forget the rest.” This phenomenal program is effective because of the quality of the exercises, its diversity, and Tony Horton’s charisma. It makes one look forward to pushing play each day (even as to Ab Ripper X in some sick way).
With P90X and Shakeology (Beachbody’s ultra-nutrition supplement which is comprised of whole and super foods and no artificial ingredients) I was able to lose 33 lbs in 90 days. Adding 60 days of Insanity into the mix allowed me to drop 17 more lbs in 60 days and by the end of September of last year, I was able to lose a total of 50 lbs and reach my target weight.
Losing this amount of weight and gaining shape (and abs that slightly resemble a six pack) are hugely important and I am proud of this accomplishment. But what is of even greater importance has been the ability to maintain my target weight since last September. This picture was taken on my 50th birthday in March at a Beachbody event in the Bahamas.
One can tout the home fitness program as an excellent option for those who struggle to get results at the gym. But the ‘yo yo’ or ‘rubber band effect’ of regaining lost weight can be equally present regardless of the manner in which the weight loss is initially accomplished. This is true whether one loses weight solely through diet, i.e. Weight Watchers or Jenny Craig, or through exercise. If one cannot maintain the same caloric intake they utilized to lose weight, they will gain it back. If one stops going to the gym a few months after their New Year’s resolution, they will regain the weight they lost. The same potential is there if there is no plan once the ninety days of P90X are over.
By some estimates, more than 80 percent of people who have lost weight regain all of it, or more, after two years. Researchers at the University of California at Los Angeles analyzed 31 long-term diet studies and found that about two-thirds of dieters regained more weight within four or five years than they initially lost. Interesting, no? Ironically, that same 80 percent statistic applies to those who pay for but do not use their gym memberships.
So how does one preserve all the fantastic progress they have made to lose a substantial amount of weight? These are some recommendations:
1. When you are in the initial phase of weight loss, i.e. the first 90 days, eliminate completely those items in your diet that are clearly incompatible with slimming down. Do it in conjunction with an exercise program and say to yourself “for the next 90 days I am giving up X, Y and Z.” For me it was pizza, sandwiches and alcohol. I avoided these items completely but understood that I was not giving them up for the rest of my life, just for 90 days. I can do anything for 90 days.
2. Start incorporating good foods into your diet that you can utilize indefinitely. Although I have not done Weight Watchers, Jenny Craig or any other major diet plan, the major concern I have is how long is one going to be able to follow these programs? What does one eat when they decide it is too difficult to follow the plan? Instead I recommend incorporating foods that are good for you that you can eat indefinitely – fish, chicken, wild and brown rice, quinoa, fruits and vegetables, salads, whole wheat tortillas, etc. What I have found interesting is that as you incorporate better foods into your diet, your body begins to crave those foods. I was never big on fish but now my body craves salmon once or twice a week.
3. Drink Shakeology. I know those who have not yet experienced Shakeology will claim shameless plug. But unless you have actually experienced how good Shakeology is, you are missing out by booing from the bleachers. This unique supplement which is completely natural (including its sweeteners unlike many of the drinks on the market which utilize sucralose) was essential when I used it as a meal replacement to help me lose weight. It is 150 calories per serving, 23o with 80zs. of skim milk. And it tastes so good that we joke that its tag line should be “the Most Addictive Meal of the Day” instead of “the Healthiest meal of the Day.” I now use it mainly for its nutritional value as you cannot get the majority of super foods in standard diets. Try it, you’ll not only like it you will love it.
4. Find a fitness routine that is lifestyle compatible and something that you look forward to. If you are a gym rat, more power to you. But why do 80% of the people who own memberships not use them. Because they don’t want to stay in shape? No. It’s because it is too much of a hassle to get to the gym. You have to worry about time, packing your gym clothes, changing, child care, showering, etc. And the repetitive nature of the routines can get boring fast. How many weeks can one survive on the elliptical machine? The Beachbody fitness programs are diverse, they are fun, they use celebrity instructors with great personalities (Tony, Shaun T, Chalene, to name a few), and most importantly they are of a fixed duration, generally 60-90 days. It is much easier to get one’s mind around a schedule that has a beginning, middle and end. And once that program is over and you have another nice transformation, there is another completely new and different program to try. I am now doing Les Mills Pump and the variety of its instructors, the use of the barbell and the pumped up music tracks, make it new and entertaining. You have to look forward to getting your workout (and disappointed if you can’t). If you view it as a hassle to get your workout in you are in trouble.
5. Become a Beachbody coach. Now I am certainly not advocating that everyone should become part of the relationship marketing business that is Team Beachbody. However, in addition to the satisfaction of helping others live healthier and more fulfilling lives, there is a great opportunity to earn substantial supplemental income (and in many cases enough money to quit your full-time job). The physical benefits of being a coach stem from the fact that you must continue to be a product of the product in order to be successful. It really does nothing for a coach to show their P90X before and afters if they have put all the weight back on that they lost during the program. If you expect others to believe that Beachbody programs work, a coach has to be as fit as possible. Fortunately, the fun and effectiveness of the programs make it easier.
As difficult as it is to come to terms with reaching the milestone of turning 50, I can say that it is easier to do it being in the best shape I have been in since college. Oh, and celebrating it with my family and other Beachbody coaches at Atlantis didn’t hurt.
http://kaseyclarkfitness.com/coaching/how-to-avoid-regaining-lost-weight/
With P90X and Shakeology (Beachbody’s ultra-nutrition supplement which is comprised of whole and super foods and no artificial ingredients) I was able to lose 33 lbs in 90 days. Adding 60 days of Insanity into the mix allowed me to drop 17 more lbs in 60 days and by the end of September of last year, I was able to lose a total of 50 lbs and reach my target weight.
Losing this amount of weight and gaining shape (and abs that slightly resemble a six pack) are hugely important and I am proud of this accomplishment. But what is of even greater importance has been the ability to maintain my target weight since last September. This picture was taken on my 50th birthday in March at a Beachbody event in the Bahamas.
One can tout the home fitness program as an excellent option for those who struggle to get results at the gym. But the ‘yo yo’ or ‘rubber band effect’ of regaining lost weight can be equally present regardless of the manner in which the weight loss is initially accomplished. This is true whether one loses weight solely through diet, i.e. Weight Watchers or Jenny Craig, or through exercise. If one cannot maintain the same caloric intake they utilized to lose weight, they will gain it back. If one stops going to the gym a few months after their New Year’s resolution, they will regain the weight they lost. The same potential is there if there is no plan once the ninety days of P90X are over.
By some estimates, more than 80 percent of people who have lost weight regain all of it, or more, after two years. Researchers at the University of California at Los Angeles analyzed 31 long-term diet studies and found that about two-thirds of dieters regained more weight within four or five years than they initially lost. Interesting, no? Ironically, that same 80 percent statistic applies to those who pay for but do not use their gym memberships.
So how does one preserve all the fantastic progress they have made to lose a substantial amount of weight? These are some recommendations:
1. When you are in the initial phase of weight loss, i.e. the first 90 days, eliminate completely those items in your diet that are clearly incompatible with slimming down. Do it in conjunction with an exercise program and say to yourself “for the next 90 days I am giving up X, Y and Z.” For me it was pizza, sandwiches and alcohol. I avoided these items completely but understood that I was not giving them up for the rest of my life, just for 90 days. I can do anything for 90 days.
2. Start incorporating good foods into your diet that you can utilize indefinitely. Although I have not done Weight Watchers, Jenny Craig or any other major diet plan, the major concern I have is how long is one going to be able to follow these programs? What does one eat when they decide it is too difficult to follow the plan? Instead I recommend incorporating foods that are good for you that you can eat indefinitely – fish, chicken, wild and brown rice, quinoa, fruits and vegetables, salads, whole wheat tortillas, etc. What I have found interesting is that as you incorporate better foods into your diet, your body begins to crave those foods. I was never big on fish but now my body craves salmon once or twice a week.
3. Drink Shakeology. I know those who have not yet experienced Shakeology will claim shameless plug. But unless you have actually experienced how good Shakeology is, you are missing out by booing from the bleachers. This unique supplement which is completely natural (including its sweeteners unlike many of the drinks on the market which utilize sucralose) was essential when I used it as a meal replacement to help me lose weight. It is 150 calories per serving, 23o with 80zs. of skim milk. And it tastes so good that we joke that its tag line should be “the Most Addictive Meal of the Day” instead of “the Healthiest meal of the Day.” I now use it mainly for its nutritional value as you cannot get the majority of super foods in standard diets. Try it, you’ll not only like it you will love it.
4. Find a fitness routine that is lifestyle compatible and something that you look forward to. If you are a gym rat, more power to you. But why do 80% of the people who own memberships not use them. Because they don’t want to stay in shape? No. It’s because it is too much of a hassle to get to the gym. You have to worry about time, packing your gym clothes, changing, child care, showering, etc. And the repetitive nature of the routines can get boring fast. How many weeks can one survive on the elliptical machine? The Beachbody fitness programs are diverse, they are fun, they use celebrity instructors with great personalities (Tony, Shaun T, Chalene, to name a few), and most importantly they are of a fixed duration, generally 60-90 days. It is much easier to get one’s mind around a schedule that has a beginning, middle and end. And once that program is over and you have another nice transformation, there is another completely new and different program to try. I am now doing Les Mills Pump and the variety of its instructors, the use of the barbell and the pumped up music tracks, make it new and entertaining. You have to look forward to getting your workout (and disappointed if you can’t). If you view it as a hassle to get your workout in you are in trouble.
5. Become a Beachbody coach. Now I am certainly not advocating that everyone should become part of the relationship marketing business that is Team Beachbody. However, in addition to the satisfaction of helping others live healthier and more fulfilling lives, there is a great opportunity to earn substantial supplemental income (and in many cases enough money to quit your full-time job). The physical benefits of being a coach stem from the fact that you must continue to be a product of the product in order to be successful. It really does nothing for a coach to show their P90X before and afters if they have put all the weight back on that they lost during the program. If you expect others to believe that Beachbody programs work, a coach has to be as fit as possible. Fortunately, the fun and effectiveness of the programs make it easier.
As difficult as it is to come to terms with reaching the milestone of turning 50, I can say that it is easier to do it being in the best shape I have been in since college. Oh, and celebrating it with my family and other Beachbody coaches at Atlantis didn’t hurt.
http://kaseyclarkfitness.com/coaching/how-to-avoid-regaining-lost-weight/
Wednesday, April 18, 2012
When I come across something with what I believe is great information and it could benefit me, I like to post it here in my blog, this way I know exactly where to go to find it. Plus I always include the link of who I "borrowed" it from. This Post is a Post that Scott Colby "The Abs Expert" ran across and shared. Enjoy.
Yesterday, I stumbled upon a really cool blog post on
Facebook about this guy named Theo who did his very
first Tough Mudder and in the process, had to overcome
a few fears.
The Tough Mudder included:
11 miles
Electric Shock
Freezing cold water
A 3 story free-fall off a plank into the freezing cold water
And a lot more.
Many of these obstacles took Theo out of his comfort zone,
especially the 3 story jump into the freezing cold water.
But once it was his turn to jump there was no turning back
since there was a line of people behind him, waiting for
their turn.
And with that, Theo came up with his:
Top 4 Lessons About Fear and I wanted to share these with you.
1) Conquer your fears by facing them - Easier said than done, but
the message essentially is to face your fears head on - don't
run away from them. You will be a changed person after each
fear you face head on and overcome.
2) The outcome doesn't matter - the process does. Who cares
what the oucome is. Who cares if you trip and fall. Do you think
Michael Jordan hit every game winning shot that he took in his
career? No. What mattered was he tried, he got up (if he failed),
he learned from the process, gained confidence and got better,
Enjoy the journey.
3) Enlist your A-Team. You want to have a strong support team
when you go through a tough journey. Why do you think that
when I was training and dieting for my photoshoot, that I kept
telling you I had a photoshoot coming up on April 7? Because
I NEEDED you! I needed your support to help keep me
accountable.
When you're doing a Tough Mudder, it's easy to say to yourself
that you'll skip an obstacle and go on to the next one. Or if
you're doing a fitness adventure with me, it's easy to stop short
of the top of a mountain and turn around - IF you're alone. When
you have the support of friends and teammates, it's a much
different story, and you're able to do much more than you ever
thought was possible.
4) The only thing holding you back is you. This is a big one.
Are you the person that you want to be? Do you have the career
you want? The relationship you want? If you want to see the
world, are you doing it? If not, ask yourself WHY NOT? You
wake up each morning with choices. It's YOUR decision to
live the life of your dreams and be the person you really want
to be.
If you're not living your life to it's fullest, do something about it
today.
Sign up for something today that will take you out of your
comfort zone, like our Rocky Mountain Fitness Adventure.
I promise you that you'll return home a very changed person.
Thanks to Theo for some great lessons and reminders.
Have an awesome and very rewarding day.
Scott
Yesterday, I stumbled upon a really cool blog post on
Facebook about this guy named Theo who did his very
first Tough Mudder and in the process, had to overcome
a few fears.
The Tough Mudder included:
11 miles
Electric Shock
Freezing cold water
A 3 story free-fall off a plank into the freezing cold water
And a lot more.
Many of these obstacles took Theo out of his comfort zone,
especially the 3 story jump into the freezing cold water.
But once it was his turn to jump there was no turning back
since there was a line of people behind him, waiting for
their turn.
And with that, Theo came up with his:
Top 4 Lessons About Fear and I wanted to share these with you.
1) Conquer your fears by facing them - Easier said than done, but
the message essentially is to face your fears head on - don't
run away from them. You will be a changed person after each
fear you face head on and overcome.
2) The outcome doesn't matter - the process does. Who cares
what the oucome is. Who cares if you trip and fall. Do you think
Michael Jordan hit every game winning shot that he took in his
career? No. What mattered was he tried, he got up (if he failed),
he learned from the process, gained confidence and got better,
Enjoy the journey.
3) Enlist your A-Team. You want to have a strong support team
when you go through a tough journey. Why do you think that
when I was training and dieting for my photoshoot, that I kept
telling you I had a photoshoot coming up on April 7? Because
I NEEDED you! I needed your support to help keep me
accountable.
When you're doing a Tough Mudder, it's easy to say to yourself
that you'll skip an obstacle and go on to the next one. Or if
you're doing a fitness adventure with me, it's easy to stop short
of the top of a mountain and turn around - IF you're alone. When
you have the support of friends and teammates, it's a much
different story, and you're able to do much more than you ever
thought was possible.
4) The only thing holding you back is you. This is a big one.
Are you the person that you want to be? Do you have the career
you want? The relationship you want? If you want to see the
world, are you doing it? If not, ask yourself WHY NOT? You
wake up each morning with choices. It's YOUR decision to
live the life of your dreams and be the person you really want
to be.
If you're not living your life to it's fullest, do something about it
today.
Sign up for something today that will take you out of your
comfort zone, like our Rocky Mountain Fitness Adventure.
I promise you that you'll return home a very changed person.
Thanks to Theo for some great lessons and reminders.
Have an awesome and very rewarding day.
Scott
Tuesday, April 10, 2012
SHOULD YOU EAT BEFORE OF AFTER WORKING OUT
Eating Before or After Exercise:
Eat afterwards, after the cool down period. Eating puts stress on the cardiovascular system, and throwing exercise in with the deal could be dangerous.
You should eat both before and after exercise! When you eat before exercise, you're giving your body immediate energy to use. This isn't to say that you should have a six course meal. Something light light a flax seed whole wheat bagel with a chicken breast (white meat, no skin, no bone, no cold-cuts) If you don't eat properly before hand, your body will start to take the fat from your internal organs (instead of that midsection). After you've finish your exercise (especially if you've been doing weight lifting), it's important to eat something rich in protein and light in carbs. If you don't, your body will go into a state of hunger, and you'll be even more tempted to binge eat at the next meal.
You are basically tightening your muscles and burning the fat stored in your body. Everyone has a certain amount of fat stored in your body and as you exercise the fat decreases but remember there is 3,500 calories in a pound.
If you exercise in the morning you should have your breakfast, wait 1/2 hour to an hour and do your exercising. Just like when you want to go swimming ... eat, wait an hour, then go swimming. Otherwise, your muscles will cramp! As you know protein is the best for the muscles. I eat before exercising, wait an hour (or if I'm in a hurry I will "fast walk" to help digest my food faster) and then work-out. Eating after exercising is advisable, but I enjoy taking some protein drinks or a drink that raises my electrolyte levels. Also energy bars are fine to munch on after exercising. Just stick to 3 good meals a day. Lots of protein, green veggies, etc. Salads are wonderful to eat after exercising and not heavy on the stomach.
You are actually supposed to eat AFTER exercising, as your metabolic rate has increased and will use all the energy and fats from your food immediately.
Of course you are going to have to eat at least something (light snack) before you exercise (wait an hour before you workout after you eat to give your body time to properly digest it into your system) because where else are you going to get the energy from to fully exercise. You need something to fuel your body. It's all about training your body so it will get use to what you are feeding it so make it a routine. Eat before and after you exercise and drink plenty of water.
It's best not to eat within 2 hours before exercising. This is because when you eat, your glycemic index rises, your pancreas immediately releases insulin, which brings your blood sugar lower than its resting state. It's best to eat carbs within 5 minutes of exercise (snack) because carbohydrates are the fastest source of energy. Do not eat anything acidic because your body already has a hard enough time regulating pH during exercise. If you're running a marathon, it's recommended that you intake 40 - 60 grams of carbs per hour. After exercise, it's best to eat a good portion of carbs within 2 hours. This replenishes all of the glycogen that you lost during exercise. If you wait longer than 2 hours, the glycogen replenishing won't be as effective.
You need to eat carbs before your workout, usually about 50 grams for a 155-170 lb male. It's equally important to get 50-75 grams of carbs after your workout for the same weight (male). If you don't have enough carbs in your body during your workout you'll be fatigued and unable to perform as well. Not to mention that your body could start pulling energy from your muscles and any protein you've consumed through the day - leaving no protein for your tired muscles to be supported with afterwards. This is especially important for anyone trying to body build.
http://wiki.answers.com
~FITNESS TIPS~
I am always looking for good tips, advice, information and anything else that may help me to achieve my goals and more importantly keep me motivated to stay on track.
I love when I come across articles, blogs, google searches etc that I can use and share with other people. Here are some really good Fitness Tips that I plan on using to change things up from time to time.
1. Mix it up. Every little bit counts! Missed your daily workout? Don’t worry, you can still fit something in. Watch one of your favorite TV shows and do strength training moves during the commercial breaks: lunges, squats, crunches—mix it up. Giving yourself mini, achievable health goals can go a loooong way.
2. Lift weights & your spirits. Studies show that even a little bit of exercise can affect the mood-controlling parts of your brain. Try a bicep curl by standing with your feet shoulder-width apart. Place your arms at your side and slowly bend your arm, bringing the weight up toward your face. Do 12 reps each and the next time you have a rough day remember to reach for a dumbbell instead of junk food.
3. Change your scenery. Workouts getting a little boring? Trade the treadmill for some new terrain and explore a great path in your neighborhood. Tired of running? Go for a long hike or a swim. A new environment can breathe some fresh air into your routine.
4. Be a team player. Join a recreational team at work or organize a day for you and your friends to play a game of kickball. Don’t worry about not being a great athlete—you burn calories whether you make contact with the ball or not.
5. Leave the magazine on the coffee table. It might seem like a great way to keep yourself entertained during a workout, but if you can read captions in a gossip magazine, chances are you're not pushing yourself hard enough. If you're really into reading material, try downloading a podcast or listening to an audio book.
6. Check your bags. Not your goals. Traveling these days will definitely get your heart rate up, but not in a good way. Take your gym clothes on your next trip and take advantage of hotel gyms and swimming pools. The equipment might not be state of the art, but there's never a shortage of towels. Hotel with no gym? Try push-ups and lunges in your room.
7. Make prime time your prime time. Instead of taking a seat on the sofa, find a spot on the floor and concentrate on strength training during the half-hour episode. Side crunches and leg lifts will help tone your core without blocking your view of the tube. At a commercial, take your heart rate up a notch with sets of jumping jacks, lunges and push-ups. You'll stay caught up on your favorite shows and your fitness routine.
8. Defy your desk job. More and more occupations require workers to sit in front of a computer for 6 or more hours. And that lack of movement can take a toll on your body. Make a point to move every hour, whether it's to physically deliver a message or just to circle the office. It will break up the monotony of your workday, help you get to know your coworkers and restore some fitness to your 9-to-5.
9. Take a class. Signing up for a spin or aerobics class at your local gym is obviously a great way to get into shape. But classes also come with more incentives to work out. The fact that you pay for it will push you to get your money's worth and the energy from everyone in the room will help improve yours. Don't worry if you don't know all the steps at first—think of what a big step you're making for yourself.
10. Optimize your playlist. Music has an amazing power to pump us up and get us going. Rather than relying on shuffle to get you through a workout, organize your songs carefully. Put your favorite songs at the beginning, middle and toward the end of the time you'll be working out to motivate you. Change it up every week by adding new songs or switching Mp3 players with a friend.
11. Get your glutes in gear. Get on the floor on your hands and knees. Extend one leg and bend it to a 90-degree angle, raising it so that your toe points toward the ceiling. Bring the leg back down and repeat for 12 repetitions, then switch to the other leg. To maximize results, make sure you squeeze your glutes tight as you do it. Keep it up and pretty soon you'll be working that backside into a smaller pair of jeans.
12. Buddy up. Working out with a friend is a great way to stick with a fitness routine. Meet each other for a run in the morning or take an aerobics class after work. Just make sure you partner up with a pal you can count on to push you and help you reach your goals.
13. Dress for success. Before you start any kind of exercise routine make sure that your body is well supported. This means comfortable shoes, a strong sports bra (or two), breathable fabrics, and even a cute little headband. The less you have to fuss with during your workout (i.e. tugging at your shorts, pushing hair out of your eyes) the more you can focus on achieving better results.
14. Hop to it. Boxers aren't born lean and mean. It takes dedication and a little help from an 8-foot piece of rope. Jumping rope provides such a great full body workout that an average sized woman (5'4”, 140 lbs.) can burn more than 100 calories in just 10 minutes. So, next time that gym membership starts to pinch your pennies, pick up a rope and start hopping.
15. Be fear free. One of the main reasons people avoid the gym is they're afraid of being judged by other people. The truth is, the majority of people at the gym are there to focus on their own bodies, not yours. The sooner you overcome that insecurity the sooner you can focus on your fitness performance.
16. Every minute counts. Don't eliminate your exercise for the day just because you have a full schedule. If you're crunched for time, then crunch your routine. Simply decrease the frequency or duration to accommodate your workout. You'll feel better knowing you did something rather than nothing.
17. Feel the burn. As hard as it may be to believe, that achy feeling the day after a workout is actually a great sign. It means that your muscles are activated and responding to your activity. So, don't mistake a little soreness as a cue to stop. Instead, use it as proof that your body is already changing.
18. Exercise before you eat. Instead of heading to the kitchen when you get home from work, set aside a half hour to an hour to get your workout in. Not only will it help you let off steam from your job, but you'll be less likely to overdo it with extra helpings and desserts at dinnertime.
19. Get a good base. When you're doing a standing exercise, make sure that your legs are a good width apart. Having a stronger balance will help you perform a move easier and help you get more results.
20. Burn big calories. Work the big stuff STAT! You burn more calories when you work many large muscle groups simultaneously. The next time you hit the gym, try running, jumping rope, skipping, even jumping jacks!
21. Use your weight. YOU are all you need! Your own body weight can provide a great workout and build strong, sexy muscles. Try sets of lunges, crunches, squats and push-ups to get yourself going when you can’t make it to the gym.
22. Move it. Something is ALWAYS better than nothing. Missed your workout? Get in at least 10 minutes. Pop in a DVD and get in a quickie, turn up your favorite tunes and dance around, re-create something from your favorite exercise class, climb the stairs or take a quick trip around the block.
23. Change it up. Get that metabolism going! Change up your workouts with a little high-intensity strength training. Increase the weight, reps and/or sets you lift (and decrease the amount you rest in between) and you’ll start to see some sculpted, lean muscles (and you’ll keep your metabolism humming post-workout!)
24. Break it up. Hate doing abs? Break up the monotony by putting a set of abs in between each set of your weight-training routine. Since you never have a chance to sit still and cool off, you’ll keep your heart rate up and burn more calories and body fat. Hooray!
25. Give me 10. Ten minutes are better than ZERO. Can’t stand the idea of working out? We all have those low energy days. When you’re feeling ho-hum, head to the gym or workout anyway and promise yourself you can quit after 10 minutes.
26. Go for the burn. Squat your way to a better you! The squat is one of the best lower-body exercises to hit your glutes, hamstrings and quads. Try using a stability ball the next time you’re at the gym for an extra burn. Stand with feet shoulder-width apart and put the stability ball between your lower back and the wall. Bend your knees 90 degrees—making sure your knees don’t go past your toes. Put your hands on your hips or hold hand weights if you really want to work.
27. Use weights. Pick up those weights! Muscle burns fat, so the better your weight training sessions are, the less cardio you’ll actually have to do.
28. Step it up. Wanna burn about 15 calories a minute? Jump on the stair climber (the machine that looks like an escalator) the next time you’re at the gym. It’ll help you blast the biggest muscles in your body: booty, hips, thighs and calves. Just make sure you stand up straight (no leaning, ladies) and use the handlebars for balance only (NOT to support your body weight).
29. Skip the gym. Yep, you heard that right. It’s good to give yourself a change of pace…shock those muscles and make the most out of your workouts. Head to a hill with a friend and take turns running up (and down) it—see who’s “king of the hill”. Take a dance class. Play tennis. Play tag. Find a workout that reenergizes you and gets you excited about exercising again.
http://www.specialk.com/challenge/tips/fitness
I love when I come across articles, blogs, google searches etc that I can use and share with other people. Here are some really good Fitness Tips that I plan on using to change things up from time to time.
1. Mix it up. Every little bit counts! Missed your daily workout? Don’t worry, you can still fit something in. Watch one of your favorite TV shows and do strength training moves during the commercial breaks: lunges, squats, crunches—mix it up. Giving yourself mini, achievable health goals can go a loooong way.
2. Lift weights & your spirits. Studies show that even a little bit of exercise can affect the mood-controlling parts of your brain. Try a bicep curl by standing with your feet shoulder-width apart. Place your arms at your side and slowly bend your arm, bringing the weight up toward your face. Do 12 reps each and the next time you have a rough day remember to reach for a dumbbell instead of junk food.
3. Change your scenery. Workouts getting a little boring? Trade the treadmill for some new terrain and explore a great path in your neighborhood. Tired of running? Go for a long hike or a swim. A new environment can breathe some fresh air into your routine.
4. Be a team player. Join a recreational team at work or organize a day for you and your friends to play a game of kickball. Don’t worry about not being a great athlete—you burn calories whether you make contact with the ball or not.
5. Leave the magazine on the coffee table. It might seem like a great way to keep yourself entertained during a workout, but if you can read captions in a gossip magazine, chances are you're not pushing yourself hard enough. If you're really into reading material, try downloading a podcast or listening to an audio book.
6. Check your bags. Not your goals. Traveling these days will definitely get your heart rate up, but not in a good way. Take your gym clothes on your next trip and take advantage of hotel gyms and swimming pools. The equipment might not be state of the art, but there's never a shortage of towels. Hotel with no gym? Try push-ups and lunges in your room.
7. Make prime time your prime time. Instead of taking a seat on the sofa, find a spot on the floor and concentrate on strength training during the half-hour episode. Side crunches and leg lifts will help tone your core without blocking your view of the tube. At a commercial, take your heart rate up a notch with sets of jumping jacks, lunges and push-ups. You'll stay caught up on your favorite shows and your fitness routine.
8. Defy your desk job. More and more occupations require workers to sit in front of a computer for 6 or more hours. And that lack of movement can take a toll on your body. Make a point to move every hour, whether it's to physically deliver a message or just to circle the office. It will break up the monotony of your workday, help you get to know your coworkers and restore some fitness to your 9-to-5.
9. Take a class. Signing up for a spin or aerobics class at your local gym is obviously a great way to get into shape. But classes also come with more incentives to work out. The fact that you pay for it will push you to get your money's worth and the energy from everyone in the room will help improve yours. Don't worry if you don't know all the steps at first—think of what a big step you're making for yourself.
10. Optimize your playlist. Music has an amazing power to pump us up and get us going. Rather than relying on shuffle to get you through a workout, organize your songs carefully. Put your favorite songs at the beginning, middle and toward the end of the time you'll be working out to motivate you. Change it up every week by adding new songs or switching Mp3 players with a friend.
11. Get your glutes in gear. Get on the floor on your hands and knees. Extend one leg and bend it to a 90-degree angle, raising it so that your toe points toward the ceiling. Bring the leg back down and repeat for 12 repetitions, then switch to the other leg. To maximize results, make sure you squeeze your glutes tight as you do it. Keep it up and pretty soon you'll be working that backside into a smaller pair of jeans.
12. Buddy up. Working out with a friend is a great way to stick with a fitness routine. Meet each other for a run in the morning or take an aerobics class after work. Just make sure you partner up with a pal you can count on to push you and help you reach your goals.
13. Dress for success. Before you start any kind of exercise routine make sure that your body is well supported. This means comfortable shoes, a strong sports bra (or two), breathable fabrics, and even a cute little headband. The less you have to fuss with during your workout (i.e. tugging at your shorts, pushing hair out of your eyes) the more you can focus on achieving better results.
14. Hop to it. Boxers aren't born lean and mean. It takes dedication and a little help from an 8-foot piece of rope. Jumping rope provides such a great full body workout that an average sized woman (5'4”, 140 lbs.) can burn more than 100 calories in just 10 minutes. So, next time that gym membership starts to pinch your pennies, pick up a rope and start hopping.
15. Be fear free. One of the main reasons people avoid the gym is they're afraid of being judged by other people. The truth is, the majority of people at the gym are there to focus on their own bodies, not yours. The sooner you overcome that insecurity the sooner you can focus on your fitness performance.
16. Every minute counts. Don't eliminate your exercise for the day just because you have a full schedule. If you're crunched for time, then crunch your routine. Simply decrease the frequency or duration to accommodate your workout. You'll feel better knowing you did something rather than nothing.
17. Feel the burn. As hard as it may be to believe, that achy feeling the day after a workout is actually a great sign. It means that your muscles are activated and responding to your activity. So, don't mistake a little soreness as a cue to stop. Instead, use it as proof that your body is already changing.
18. Exercise before you eat. Instead of heading to the kitchen when you get home from work, set aside a half hour to an hour to get your workout in. Not only will it help you let off steam from your job, but you'll be less likely to overdo it with extra helpings and desserts at dinnertime.
19. Get a good base. When you're doing a standing exercise, make sure that your legs are a good width apart. Having a stronger balance will help you perform a move easier and help you get more results.
20. Burn big calories. Work the big stuff STAT! You burn more calories when you work many large muscle groups simultaneously. The next time you hit the gym, try running, jumping rope, skipping, even jumping jacks!
21. Use your weight. YOU are all you need! Your own body weight can provide a great workout and build strong, sexy muscles. Try sets of lunges, crunches, squats and push-ups to get yourself going when you can’t make it to the gym.
22. Move it. Something is ALWAYS better than nothing. Missed your workout? Get in at least 10 minutes. Pop in a DVD and get in a quickie, turn up your favorite tunes and dance around, re-create something from your favorite exercise class, climb the stairs or take a quick trip around the block.
23. Change it up. Get that metabolism going! Change up your workouts with a little high-intensity strength training. Increase the weight, reps and/or sets you lift (and decrease the amount you rest in between) and you’ll start to see some sculpted, lean muscles (and you’ll keep your metabolism humming post-workout!)
24. Break it up. Hate doing abs? Break up the monotony by putting a set of abs in between each set of your weight-training routine. Since you never have a chance to sit still and cool off, you’ll keep your heart rate up and burn more calories and body fat. Hooray!
25. Give me 10. Ten minutes are better than ZERO. Can’t stand the idea of working out? We all have those low energy days. When you’re feeling ho-hum, head to the gym or workout anyway and promise yourself you can quit after 10 minutes.
26. Go for the burn. Squat your way to a better you! The squat is one of the best lower-body exercises to hit your glutes, hamstrings and quads. Try using a stability ball the next time you’re at the gym for an extra burn. Stand with feet shoulder-width apart and put the stability ball between your lower back and the wall. Bend your knees 90 degrees—making sure your knees don’t go past your toes. Put your hands on your hips or hold hand weights if you really want to work.
27. Use weights. Pick up those weights! Muscle burns fat, so the better your weight training sessions are, the less cardio you’ll actually have to do.
28. Step it up. Wanna burn about 15 calories a minute? Jump on the stair climber (the machine that looks like an escalator) the next time you’re at the gym. It’ll help you blast the biggest muscles in your body: booty, hips, thighs and calves. Just make sure you stand up straight (no leaning, ladies) and use the handlebars for balance only (NOT to support your body weight).
29. Skip the gym. Yep, you heard that right. It’s good to give yourself a change of pace…shock those muscles and make the most out of your workouts. Head to a hill with a friend and take turns running up (and down) it—see who’s “king of the hill”. Take a dance class. Play tennis. Play tag. Find a workout that reenergizes you and gets you excited about exercising again.
http://www.specialk.com/challenge/tips/fitness
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