Monthly Archives: September 2015

10 High-Energy Ways to start the day

Morning madness can make you feel like food is a time-luxury you can’t afford. But research shows that breakfast eaters are slimmer and healthier than their coffee-only counterparts. One reason: People who start out empty are more likely to overeat later. Need something to eat almost anywhere?No problem.

Healthy-Breakfast-2

Fuel up right with these 10 breakfasts. They’ve got lots of fiber to control cravings, protein to trim appetite, and a dab of healthy fat to keep you full for hours.

1.Brown Bag

What to take along for the car, bus, or train: A stick of string cheese, a slice of whole-wheat bread, and a cup of  seedlessred grapes. Calories, 212; protein, 10; carbs, 28; fat, 7; sugars, 17; fiber, 3

2.Blender Bliss

Throw everything here into the blender and whip up a delicious smoothie: 1 small banana, ½ cup frozen blueberries, 1 cup nonfat plain yogurt, ½ Tbs. honey,½ Tbs. flaxseed oil. Calories, 357; protein, 15; carbs, 71; fat, 7; sugars, 47; fiber, 5

3.Grab and Go

On even the craziest mornings, there’s still time to prime your body with this healthy fast food: a pear or apple, a handful of almonds, and 7 low-fat Triscuits. Calories, 392; protein, 10; carbs, 54; fat, 18; sugars, 18; fiber, 12

4.Desk-Top Parfait

Not ready to eat first thing? At home, alternate layers of low-fat vanilla yogurt (1 cup) with 1 cup sliced strawberries in a clear plastic container. Put 1/4 cup Grape Nuts cereal in a baggie and sprinkle on top when you get to work. Calories, 253; protein, 10; carbs, 53; fat, 1.5; sugars, 28; fiber, 7

5.Morning Mini-Meeting

Even if it’s casual enough to eat while you talk, still think quiet food: half a peanut butter sandwich on whole-wheat bread, a banana, and a half-pint carton of skim milk. Calories, 349; protein, 17; carbs, 50; fat, 9; sugars, 28; fiber, 6

6.Pre- or Post-Workout

This simple homemade trail mix will get you going: 1 cup Cheerios, 7 walnut halves, 2 Tbs. dried raisins, and a sliced medium apple. Calories, 317; protein, 5; carbs, 55; fat, 11; sugars, 23; fiber, 8

7.Convenience Stop Today

Even mini-marts have some healthy options. Snag a low-fat yogurt, a small orange juice, and a single-serving box of whole-grain cereal. Calories, 316; protein, 11; carbs, 54; fat, 2; sugars, 25; fiber, 5

8.Chill-Chaser for Warmth

Get stick-to-your-ribs goodness by mixing 1 cup hot oatmeal with 1 diced apple, 8 chopped pecan halves, and 1 cup skim milk. Calories, 365; protein, 14; carbs, 56; fat, 10; sugars, 28; fiber, 4

9.The Drive-Thru Dash

Not a first choice, but better than nada. At Dunkin’ Donuts, get half of a wheat bagel (they’re huge), a small OJ, and a half pint of 1% milk. Calories, 343; protein, 18; carbs, 70; fat, 5; sugars, 24; fiber, 2

10.Slow Sundays

At last, there’s time to savor the meal, and the day. Start with a half a grapefruit. Scramble a large egg with some sautéed veggies and crumbled turkey sausage. Serve with a slice of whole-wheat toast. Relax. Calories, 355; protein, 19; carbs, 39; fat, 12; sugars, 12; fiber, 6

Enjoy your Day!!!




The Beauty of Food: Cooking The Right Foods And Eating For All The Right Reasons

Food doesn’t have to be a four-letter word. In fact it can be a fortifying and rejuvenating experience.

In fact, many experts agree that food is not only essential for keeping us alive, but for keeping us happy, healthy and young in body, mind, and spirit.

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Quoi manger et comment manger pour maigrir?

The primary problem with food, is not merely the fact that we eat too much of it, but also that we eat for emotional comfort and pleasure, and all the wrong foods at that. Professionals point out that while flavorful feasts should be a source of comfort and pleasure, it should be because we are comfortable and pleased with our choices and the fact that they are helping contribute to our health and wellbeing.

Experts suggest that our daily diet is the number one source of nutrition and inoculation with many foods containing within them the untapped secrets sought by Ponce de Leon himself.

From fit physiques and energy, to warding off illness and aging (at least significantly slowing down the aging process) experts note that eating is an “art” unto itself. Industry officials note that aging is a sort of chronic ailment that is self induced and which ultimately has a fatal result. Furthermore they note that living longer goes fork in hand with living (and eating) smarter. Wrinkles and other chronologically based/associated “breakdowns” are caused not necessarily by foods, but by the effects foods have on our bodies.

Most foods that taste good, experts remind us, are not good for us. They cause internal and external deterioration that has both visible and invisible side effects. The biggest, baddest culprits are, of course, things we’ve grown to love most (chips, pretzels, donuts…which are really not even foods…pasta,breads, and just about anything full of sugar and starch).

Our safest source of nutrition in fact should be things that are literally GROWN. In fact, professionals are quick to point out that food should be a controlled substance and just like anything that can produce temporary satisfaction and euphoria should never be abused.

A toast to your health. Besides cutting back on toast (especially those made of white flour) you should start by cutting back on your portions. Food should be consumed and not the other way around…though it IS best to eat several small meals throughout the day.

If you must indulge your carbohydrate craving steer clear of foods laden in carbs and starches such as white potatoes and white breads. Choose instead nutritious substitutes including sweet potatoes, yams and whole grain cereals (such as oatmeal) and breads.

Don’t be fooled by labels. Whole wheat is not necessarily whole grain and many store brands contain lots of sugar. Consider darker breads such as pumpernickel and rye and opt for whole grain or seven grain breads of store bought whole wheat.

Snacking throughout the day is also important, especially if you don’t have the time or leisure to eat intermittently. According to aficionados, you should stock up on (raw) nuts (I can remember an uncle of mine having bags upon bags of nuts handy when I was a kid…and to this day, he maintains a complexion most of us have never seen).

protein_sourceNuts contain many of the essential nutrients and oils necessary to fortify our hunger and our nutritional requirements. Almonds and walnuts are the most highly recommend. Five handfuls of fruits and vegetables daily are also mandated. And, experts suggest feasting on nut or other foods containing essential fats before indulging in foods featuring sugars, including certain veggies and fruits.

You’ll also want to include an amble amount of grains and legumes. Consider assortment of old fashioned oatmeal to a variety of dried beans and grains such as buckwheat and barley.

You won’t have to “fish” for compliments if you reel in a protein pack fish feast a few times a week.You will genuinely be looking and feeling better. While experts DO recognize the concerns associated with certain types of fish, they emphasize that there are plenty of great fish in the sea including tilapia, cod, mahi-mahi, bass, flounder, even shrimp, scallops, clams, mussels, crab, and lobster (if cholesterol is not a problem and if they are prepared properly and not swimming in sauces, butter, etc.)

Poultry is also an excellent choice for protein as long as it’s lean and skinless. Experts recommend turkey and chicken breast as a primary staple.

protein-sourcesAdditional sources of protein include eggs (preferably organic and brown), plain yogurt, plain kefir, (low fat) cottage cheese and tofu. Professionals also point out the benefits of drinking at least one glass or milk or milk substitute per day. Both contain essential vitamins such as Vitamin D and calcium for healthy skin and bones.

However, if you are opposed to dairy you can receive the same nutritional benefits from orange juice (preferably fresh squeezed and with some of the rind still on it) and via vitamin supplements.

Mixing up your diet, literally, is also highly recommended. Salads and an array of fruits and vegetables (especially the boldly colored ones, including deep green and leafy veggies containing foliates which help prevent cancer, high blood pressure and other ailments.) are an excellent source of essential vitamins, minerals and nutrition. And, according to experts, on of the brightest, red-hot foods is the tomato. No matter how you slice it,this juicy fruit can help decrease cancer, arterial aging, heart disease, stroke, memory loss, impotence, and wrinkling of the skin, among others things.

Raw or cooked tomatoes are quite appealing but professionals recommend enjoying this lycopene rich food as a sauce with a little olive oil and a little healthy fat.

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Spices are another healthy way to maintain your zest for life. Add herbs such as rosemary, thyme, dill, marjoram, parsley, turmeric, cayenne pepper, ginger, lemon, mint, sage, and basil to foods such as poultry, meat and fish. Use cinnamon, nutmeg, allspice and such in baked goods (including sweet potatoes, etc.), “sweets”, cereals, and desserts.

weight loss teaWash away signs of aging (especially wrinkles) and potential health issues by drinking enough (water)to stay hydrated and healthy.

Professionals recommend at least 8 glasses of fluids daily. They also suggest a glass of red wine with dinner. Red wine contains tannins that are good for your heart. Other beneficial beverages include green tea,

Acai (found in natural and health food stores), and unsweetened pomegranate juice, as well as green juices that also include spirulina.




Health And Fitness Is Not A 12-Weeks Program

By Tom Venuto, NSCA-CPT, CSCS (Author of: Burn The Fat, Feed The Muscle)

Not long ago, one of the members of my health club poked her head in my office for some advice. Linda was a 46 year old mother of two, and she had been a member for over a year. She had been working out sporadically, with (not surprisingly), sporadic results. On that particular day, she seemed to have enthusiasm and a twinkle in her eye that I hadn’t seen before.

I want to enter a before and after fitness contest called the “12 week body transformation challenge.” I could win money and prizes and even get my picture in a magazine.

“I want to lose THIS”, she continued, as she grabbed the body fat on her stomach. “ Do you think it’s a good idea?Linda was not “obese,” she just had the typical “moderate roll” of abdominal body fat and a little bit of thigh/hip fat that many forty-something females struggle with. “I think it’s a great idea,” I reassured her. “

Competitions are great for motivation. When you have a deadline and you dangle a “carrot” like that prize money in front of you, it can keep you focused and more motivated than ever.”

Girl_RunningLinda was eager and rarin’ to go. “Will you help me? I have this enrollment kit and I need my body fat measured.”“No problem,” I said as I pulled out my Skyndex fat caliper, which is used to measure body fat percentage with a “pinch an inch” test.When I finished, I read the results to her from the caliper display:

“Twenty-seven percent. Room for improvement, but not bad; it’s about average for your age group.”She wasn’t overjoyed at being ‘average’. “Yeah, but it’s not good either.Look at THIS,” she complained as again she grabbed a handful of stomach fat. “I want to get my body fat down to 19%, I heard that was a good body fat level.” I agreed that 19% was a great goal, but told her it would take a lot of work because

average fat loss is usually about a half a percent a week, or six percent in twelve weeks.

Her goal, to lose eight percent in twelve weeks was ambitious. She smiled and insisted, “I’m a hard worker.I can do it




3 Bodybuilding Food Lists (What Lean And Muscular People Eat)

In the last Fat burning tips article / newsletter, I shared the 1-2-3 E-Z meal creation formula. This is the same formula that has been helping bodybuilders and physique athletes gain muscle and lose fat for decades.

Today I want to answer some of those questions I received about the Burn the Fat, Feed the Muscle (BFFM) meal template – lean protein + starchy carb + fibrous carb, and specifically, what to eat.

All over the internet you see lists of the “BEST” foods to eat and of course the “WORST” foods to eat. These are helpful sometimes except for a few big problems:

One, you might not like those “best” foods. Two, you might not be able to eat those foods (allergy / intolerance). Three, the foods may be part of someone else’s ideology … which may not suit your personality any more than it suits your body type.

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There is a danger in following someone else’s food list (even an expert / guru) unless you understand the context in which those recommendations are given and you customize the list for your own needs.

On the other hand, if you know about the 3 classic bodybuilding nutrition food lists – lean proteins, starchy carbs and fibrous carbs – and you understand the distinctions between those types of carbs, then putting together meals and entire daily meal plans is a snap.

These food lists are NOT a personal prescription for you – they are simply what I have observed as the most popular foods eatin by bodybuilders and other physique athletes – the leanest and most muscular people in the world.

We’ll start with protein:

LEAN PROTEIN:

  • Egg Whites
  • Eggs Whole
  • Liquid Egg Whites (carton)
  • Chicken Breast
  • Turkey Breast
  • Top Round Steak (very lean red meat)
  • Leanest Cuts of Bison/Buffalo
  • Lean Game Meat (elk, venison, etc)
  • Salmon (fish with high omega-3 fat content)
  • Tilapia and Other White Fish (lean fish)
  • Shellfish
  • Lowfat Cottage Cheese or High Protein Dairy Products
  • Protein Powders /Protein Shakes (whey, casein, or mixes)

Obviously vegetarians have to use high protein plant sources, but the principle and objective is the same for everyone: Have a lean protein source with every meal. Simple. Part 1 of the 3-part meal DONE!




Nutrition: The Good, The Bad And The Better

Nutrition is a key component of any muscle building or fat loss phase. It still amazes me how many people do not take nutrition seriously. That is why I think that it is important that I share with you some of the choices that are available to you today. By knowing what foods to include in one’s diet, you will begin to have a better understanding and start to see better results in your muscle building or fat loss goals.

food-choicesThe majority of people do not have a problem with following a nutrition plan but simply do not know what foods to choose. After all, there are so many different opinions out there today. Who do you listen to? I mean at the end of the day we all know the proteins are good for building muscle, carbs are the main source of the body’s energy and everyone knows to avoid high saturated fat diets.

However, it doesn’t stop there. You see the amount that you consume of each nutrient is simply one factor of the equation. What’s more important are the foods we choose to consume in our everyday diets. Of course, if you are just starting to get on the healthy lifestyle baseline diet than watching your consumption as well as focusing on getting in lean proteins, complex carbs and healthy fats may just be enough for you to see results. But, if you have been following a healthy lifestyle diet for some time now, it may be time to do some upgrades in your food choices to continue to see better results, more muscle gain and faster fat loss.

Whether you’re trying to build muscle or lose fat you still need to maintain a healthy diet. More often than not your food choices should remain the same regardless of your goal. What should change is the total amount that you consume. Just because you embark on a muscle building phase does not mean that you can fill your body with junk food. Instead you should just be consuming a surplus.

In order for you to make the right choices you first have to be presented with choices. I want to take this opportunity to share with you different food options available to you for each macronutrient including proteins, carbs and fats. After reading this list you should be able to better understand which food is bad, good and better to include in your everyday diet. Granted this is only a small list but nevertheless it will help get you on track.

Protein

We will start with analyzing some of the common sources of protein choices out there today. Proteins are the building blocks for repairing muscle tissue. One of the most common sources of protein is chicken. Chicken comes in many different forms and although it is a healthy protein, it can turn into an unhealthy protein very fast if you choose the wrong source.




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