Wednesday, September 30, 2009
Maximize Your Metabolism
Maximize Your Metabolism
By Luigi Gratton, M.D., M.P.H.
Vice President, Medical Affairs and Education
Exercise training helps you burn more calories both during the day–and at night.
Total Caloric Expenditure is simply the total amount of calories that your body burns in one day. The vast majority of calories expended are used for the Basal Metabolic Rate (BMR) or the “Resting Metabolism.” This BMR accounts for over 70% of an individual’s total calories used in one day. These are the calories your body uses to keep your engine running.
Your body is like your car. Think of turning your car engine on in the morning and just letting it run in the driveway. The car sitting in the driveway burning fuel is like your BMR. The bigger the car engine, the more fuel it uses. So a big truck burns lots of fuel and gets maybe eight miles to the gallon while an economy car uses little fuel and gets 40 miles to the gallon. If you pushed down on the gas pedal and revved the engine, you would be burning more fuel, which is basically what you do when you exercise.
The amount of muscle you have determines how many calories you burn everyday in a resting state. Each pound of muscle burns approximately 14 calories per day, so a big football player may burn over 3,000 calories/day at rest (BMR=3000). Meanwhile a tall and thin ballerina may burn only 1,200 calories/day at rest (BMR=1200).
When you exercise, you build more muscle mass and increase the size of your engine, which is a good thing. That means that even while you sleep you will be burning more calories because you have increased your BMR.
Imagine taking a small economy car and putting in a bigger engine that requires more fuel. That is the basic idea behind exercise training, fine-tuning your body’s engine into a high-performance machine.
Herbalife Inner Nutrition products help provide you with the best fuel for your high-performance engine. With a variety of delicious shakes, bars, soups and soy nuts, Herbalife offers a wide selection of fuel for your body. This healthy fuel will help keep your engine fine-tuned for maximum caloric expenditure–even while you sleep.
Tips for burning more calories:
Exercise to increase muscle mass.
Fuel up with Herbalife nutrition products.
Rev up your workout routine to burn more calories.
www.loseweightwithnancy.com
Rev Up your Metabolism and Keep Your Weight Down
Rev Up your Metabolism and Keep Your Weight Down
By Staff Writer
Put your metabolism to work for you. Now’s the perfect time to incorporate some metabolic-revving tips into your daily regimen and avoid gaining weight. Rev Up Your Body’s Engine We eat food for fuel. When we burn it for energy to run our bodies, the process creates heat. Our ShapeWorks® products assist the body’s engine to burn fuel efficiently, helping our metabolism stay revved and functioning well. Daily Regimen Tips Keep your metabolism revved with these tips: Engage in 30 minutes of activity every day to help minimize weight gain and to raise metabolic rate. Tone your muscles by weight training three days a week. Start small–try walking with one- to two-pound weights. Do not eat fewer than 1,200 calories a day. Eating too little may slow your metabolism. Never skip breakfast. It may slow down your metabolism. Use Herbalife products every day including Total Control and Herbal Concentrate. Have a supply of Herbalife's products on hand and reach for these when you want a snack. Enjoy Protein Bars, Roasted Soy Nuts with Cardia® Salt, Soup Mix and Drink Mix.
www.LoseWeightWithNancy.com
Good Wednesday Morning! It's Hump day! Hope everyone has a wonderful day. Remember let's "GET FIT GET HEALTHY GET SUPPORT" @ TURBOFANATIC4LIFE.COM
Tuesday, September 29, 2009
Nutrition 911, Part XIV: Energy Drinks – Do They Really Give You Wings?
Nutrition 911, Part XIV: Energy Drinks – Do They Really Give You Wings?
By Steve Edwards
Energy drinks have taken over the soft drink market in a caffeine-fueled frenzy. By listening to the ad campaigns, you'd be sure that this has everything to do with your health. Now instead of leaving the convenience store with a gut bomb, you can grab a Monster can of Adrenaline that promises to Redline your performance until you're partying like a Rockstar. But do energy drinks really give you wings? Or are you more likely to experience a fleeting glimpse of euphoria, only to come crashing down like Icarus? This week, we take a deeper look at energy drinks, 911 style.
Since Red Bull entered the U.S. market in 1997, energy drinks have been chipping away at the soft drink and bottled water companies' stranglehold. According to an article in The New York Times, energy drinks have now surpassed bottled water as the fastest growing category of beverages. This isn't to say that they're hurting the soda companies, because pretty much everyone now makes an energy drink, from Hansen's to Steven Seagal. Despite a slew of drinks with far more provocative names such as Who's Your Daddy?®, Cocaine™, Jones Whoopass™, and Beaver Buzz™, the industry leader is still Red Bull, with sales over $3 billion last year.
The where and why?
Energy drinks have been around for decades, particularly in Asia and mainly in Japan. They weren't soft drinks like they are today. Instead, they were small vials of liquid promising to increase performance. These vials were usually filled with caffeine, many herbs containing caffeine, and some vitamins. Their target audience was businessmen, to aid their long work schedules.
Red Bull took its name and certain ingredients from a Thai supplement. It was watered down and sugar was added so that it could be consumed as a soft drink, targeting the under-30 crowd. And voilà, a new market was formed. Pretty much everyone has jumped on the bandwagon. The more consumer-friendly varieties tend to be larger and resemble soft drinks, but there are still some aimed at more "sports-specific" audiences like bodybuilders and ravers. These will often come in a smaller package resembling the vials that you get overseas, which are probably more suitable for those who want to feel as though they're doing something illegal.
The what?
So what's in the stuff that makes it so special and, even more importantly, is it special? The ingredients vary, but there is one constant: caffeine. No matter what any energy drink professes, its secret ingredient is caffeine. Many contain various forms of caffeine like guarana, yerba maté, and tea, but caffeine is the business they're in. Everything else is a side dish.
As an example, let's take a closer look at Red Bull's active ingredients.
Sucrose and glucose. Like most soft drinks, the number one ingredient by far is sugar (check out "6 Foods with Hidden Sugar" in the Related Articles section below). This is where all of the calories in a Red Bull come from. Sugar provides an instant energy rush, but its effects are anything but energizing after only a few minutes. A study conducted at the Sleep Research Centre at Loughborough University in the United Kingdom proved exactly the opposite of this instant energy-rush effect. The study showed that a high-sugar and low-caffeine energy drink would promote sleepiness, not energy.
"Energy drinks are a misnomer," reported Lona Sandon, an assistant professor of clinical nutrition at the University of Texas Southwestern Medical Center at Dallas, to HealthDay News. "Sure, they provide energy in the form of calories, usually from some form of a simple sugar, but simple sugars are digested, absorbed, and metabolized very quickly, so the energy they contain doesn't last long."
Sugar, however, does speed the other ingredients into your system quicker. That's the point. Let's have a look at them to see what they do.
Sodium citrate. A food additive or preservative, usually added because of its tart flavor. But it's also alkaline and inhibits blood clotting. Because it's an effective buffering agent, it may help you utilize other nutrients better. A British study in 2003 also showed that it improved running times. However, in this study, the amount used was 37 grams. Since a Red Bull's only measurable ingredient is 27 grams of sugar (not counting the water), it's unlikely that the amount of sodium citrate will add any noticeable velocity to your wing speed.
Taurine. Originally came from bull bile, which is where Red Bull got its name. Now it's synthesized, and of all the ingredients in a Red Bull, it's the least understood. While it's associated with many benefits—and some dangers—virtually nothing is proven other than it is essential for your cat's health. In the energy drink world, some studies showing that it could reduce muscle fatigue are the most promising. But studies have concluded that it is not an energy enhancer.
Glucuronolactone. A naturally occurring chemical compound produced by glucose metabolism in the liver. Because it was once rumored (now disproved) to be linked with brain tumors during the Vietnam era, it was not a popular ingredient, until Red Bull used it because of its reputation for improving memory retention and concentration. Years later, there is still no conclusive proof, but it's become a popular ingredient in energy drinks across the board.
Caffeine. Now here's the business. Caffeine is a plant alkaloid found in over 60 species of plants, including guarana, kola nut, maté, tea, and, of course, coffee. Over 19,000 studies have been done on caffeine and most of them have been positive—the truly dangerous conclusions drawn by some studies have yet to be proven. The upside is so well known that there's no need to go into it. Caffeine is now arguably more popular than ever, and it's estimated that 90 percent of American adults consume it in some form. But this is nothing new; it's been used as a stimulant for as long as we've been recording history (and perhaps it's even the cause of us recording history).
Caffeine is not without its downside. Too much can make you jittery, anxious, unable to sleep, and even paranoid. It increases the production of stomach acid and can lead to an assortment of ailments. It's also addicting. And those who drink caffeine daily will suffer withdrawal symptoms if they can't get it. It has a toxic dosage, but it's so high that death by caffeine is highly unlikely, if not altogether impossible, unless it's consumed in its pure form. It is worth noting that over a certain amount (the average being around 400 milligrams, or 3 or 4 cups of coffee), caffeine intoxication may occur, which is an unpleasant condition that may include heart palpitations, irritability, anxiousness, and insomnia. We discussed this back in "Nutrition 911, Part XI: Coffee, Tea, and Caffeine" (see the Related Articles section below).
Inositol. I'm only going to go into this ingredient enough to show why many ingredients are added to supplements and drinks—only for show. As a supplement, inositol has some promising science behind it, but you would need to drink approximately 350 Red Bulls—enough to kill you from caffeine intoxication—to get the dosage used in the studies. It merely sounds important. Many "teas" and other convenience-store elixirs also tout important-sounding ingredients on the label, but they only contain trace amounts of those ingredients.
How much?
We refer to both the amount of ingredients and the cost of such ingredients. Energy drinks are expensive, and given the amount you get of each ingredient, you'd better really like the way they taste. If not, you're being ripped off.
Let's start with sugar. First off, sugar is not performance enhancing, so paying extra for it makes little sense. If you want sugar, buy something that tastes good. Many energy drinks are also made with artificial sweeteners, which are exactly the same low-grade additives that you can get in a can of Big K® diet soda for 25 cents.
Caffeine is cheap, as is coffee, and the average cup of coffee has three times more caffeine than the average energy drink. There are whole Web sites set up to help you do the math on this. One such site, Energyfiend.com, lists the milligrams of caffeine per ounce contained in each energy drink. The more commercial brands like Rockstar and Red Bull have far fewer milligrams than some of the more esoteric brands. But nothing beats a good old cup o' joe, except the 1-ounce caffeine shots.
While the above-listed ingredients are the flagship ingredients of promotion, they aren't added in amounts that are effective. If you like the science behind taurine or inositol, you're better off buying it in bulk and then drinking plain coffee or tea.
So will they give me wings?
While there is little doubt you will gain a burst of energy from these drinks, it's unlikely to be sustained energy. Furthermore, the type of rush you get will be followed with a crash that will make you crave more. Because these have very little nutritional value, chances are that consuming more than a couple will leave you feeling edgy or downright irritable.
Energy drinks may have a place in your diet, but with proper fueling and regular exercise, you are unlikely to need them regularly. We tend to be low on energy because we make poor food choices, sleep too little, exercise too little, and stress too much. No drug can offset this behavior except during the short term. Energy drinks should be nothing but an emergency solution.
And when you want to party like a Rockstar?
Energy drinks are popularly used as cocktail mixers. Bars commonly promote such concoctions and energy drink companies often sponsor social gatherings. While mixing stimulants and depressants has been common among the partying sect for a long time, that doesn't make it safe. A 2006 study found a possible link between energy drinks and seizures, and research shows that combining heavy stimulants with heavy depressants could lead to heart failure. Remember that not all rock stars make it through their partying years.
How to best enhance your energy
Your lifestyle has more to do with your energy level than anything else. Energy drinks should be reserved for the occasional pick-me-up or for sports performance. Consistent and intense exercise keeps your hormones working in balance and your body on an even keel. A proper diet with plenty of fiber, protein, vitamins, and good fatty acids that's supported by plenty of fresh water will give you long-term, sustained energy. Finally, getting ample sleep helps you recover from the stress and breakdown of everyday life. This is your real Pimp Juice if you want to keep your Diesel engine going Full Throttle all day, even if you've got to catch a Red Eye.
Next time, we'll wrap up the beverage portion of class by looking at everyone's favorite elixir, alcohol.
Sources: Lovett, R. (24 September 2005). "Coffee: The demon drink?". New Scientist (2518).; Escohotado, A. and Symington, K. (May 1999). A Brief History of Drugs: From the Stone Age to the Stoned Age. Park Street Press. ISBN 0-89281-826-3.; Warskulat, U., et al. (2004). "Taurine transporter knockout depletes muscle taurine levels and results in severe skeletal muscle impairment but leaves cardiac function uncompromised". FASEB J.: 03-0496fje. DOI:10.1096/fj.03-0496fje.; Oopik, V., et al. 2003; 37: 485-489.; Caffeine-related disorders. Encyclopedia of Mental Disorders. Retrieved on 2006-08-14.; Kamijo Y., et al. (1999 Dec). "Severe rhabdomyolysis following massive ingestion of oolong tea: caffeine intoxication with coexisting hyponatremia". Veterinary and Human Toxicology 41 (6): 381-3. PMID 10592946.; Kerrigan S. and Lindsey T. (2005). "Fatal caffeine overdose: two case reports". Forensic Sci Int 153 (1): 67-9.; Chung S.S. and Iyadurai S.J.P. (2006). "New-onset seizures in adults: Possible association with consumption of popular energy drinks". Department of Neurology, Barrow Neurological Institute, St. Joseph's Hospital and Medical Center, Phoenix, AZ; Science Direct. Received 28 December 2006; revised 25 January 2007; accepted 26 January 2007; Available online 8 March 2007
Monday, September 28, 2009
Sunday, September 27, 2009
Why should I schedule my workouts in advance?
Because it helps you get fit. Studies have shown that people who schedule exercise sessions like any other important appointment are far more successful at sticking to a consistent, effective fitness program. When you stop treating your workout as just something you'll try to get around to, you're much less likely to skip it.
What's more, it just makes things easier. When you add the information in advance, you'll know exactly what workout routine you'll be doing and how long it will take, and you'll have a continuing record of your workouts that lets you know where you are and helps keep you motivated.
Last but not least: When you schedule and complete daily workouts in SuperGym, you're automatically entered to win cash and prizes in the Daily Sweepstakes! How's that for motivation?
Join @ TurboFanatic4Life.com
Get Fit Get Healthy Get Support
Saturday, September 26, 2009
Recipes
Three-Fruit Sorbet
3 cups fresh fruit
3/4 cup soy milk or skim milk
4 fresh strawberries, sliced (optional)
Use any combination of fruit of your choosing, such as peach, banana, or pear. If you want to be healthy about it and get your fiber, leave the skin on the peach and pear. Put ingredients in blender and liquefy. Pour into container, cover, and freeze. Garnish each serving with sliced strawberry if desired. Makes 4 servings.
Preparation Time: 15 minutes (plus freezing time)
Nutritional Information: (per serving)
Calories: 107Protein: 3 gFiber: 4 gCarbs: 26 gFat Total: < 1 gSaturated Fat: 0 g
3 cups fresh fruit
3/4 cup soy milk or skim milk
4 fresh strawberries, sliced (optional)
Use any combination of fruit of your choosing, such as peach, banana, or pear. If you want to be healthy about it and get your fiber, leave the skin on the peach and pear. Put ingredients in blender and liquefy. Pour into container, cover, and freeze. Garnish each serving with sliced strawberry if desired. Makes 4 servings.
Preparation Time: 15 minutes (plus freezing time)
Nutritional Information: (per serving)
Calories: 107Protein: 3 gFiber: 4 gCarbs: 26 gFat Total: < 1 gSaturated Fat: 0 g
Friday, September 25, 2009
Lose Weight With Nancy
LoseWeightWithNancy.com ~ What is your Goal? Maximize your Nutrition ~ Maximize your Potential ~ Manage your Weight & LOOK GREAT!!!!!
TurboFanatic4Life.com ~ JOIN TEAM BEACHBODY ~ We have three levels of membership, and each one can help you get results. And remember, whichever option you choose, you’ll still get my personal coaching—FREE! Get Fit ~ Get Healthy ~ Get Support today!!!!!!!
TurboFanatic4Life.com ~ JOIN TEAM BEACHBODY ~ We have three levels of membership, and each one can help you get results. And remember, whichever option you choose, you’ll still get my personal coaching—FREE! Get Fit ~ Get Healthy ~ Get Support today!!!!!!!
What is your Goal?
Body Mass Index (BMI)
Why your BMI is so important BMI is a measurement that uses a scientific formula to determine your safest, healthiest weight based on weight and height. It can have a life changing impact on the way you look, live and feel.
Weight:
lbs kg
Height:
ft. m in. cm
Your BMI is:
What the results mean Below is a helpful guideline for achieving the weight range that's healthiest for you. Based on your BMI results, you can start on a personalized path to healthier living through your Distributor’s trusted support and our science-based nutritional products!
Below 20
=
slender-lean
20 to 25
=
ideal weight range
25 to 30
=
overweight (25-27 could be healthy range if large-boned and heavily muscled)
30 and above
=
very overweight / high risk
40 and above
=
extremely overweight / high risk for health complications
Find out @ LoseWeightWithNancy.com
Maximize your Nutrition * Maximize your Potential
Manage your Weight & Look Great
Why your BMI is so important BMI is a measurement that uses a scientific formula to determine your safest, healthiest weight based on weight and height. It can have a life changing impact on the way you look, live and feel.
Weight:
lbs kg
Height:
ft. m in. cm
Your BMI is:
What the results mean Below is a helpful guideline for achieving the weight range that's healthiest for you. Based on your BMI results, you can start on a personalized path to healthier living through your Distributor’s trusted support and our science-based nutritional products!
Below 20
=
slender-lean
20 to 25
=
ideal weight range
25 to 30
=
overweight (25-27 could be healthy range if large-boned and heavily muscled)
30 and above
=
very overweight / high risk
40 and above
=
extremely overweight / high risk for health complications
Find out @ LoseWeightWithNancy.com
Maximize your Nutrition * Maximize your Potential
Manage your Weight & Look Great
Thursday, September 24, 2009
10 Fit Foods for Fall
10 Fit Foods for Fall
By Joe Wilkes
We all know the benefits of eating fruits and vegetables. They contain vitamins, minerals, fiber, and other nutrients to keep our bodies running in peak condition. Study after study shows that people who consume the most fruits and veggies are less at risk for a host of illnesses, including heart disease and cancer. And so, farmers' markets have started cropping up all over and supermarkets have begun expanding their produce sections to accommodate the increased demand. In some places, fast-food restaurants are giving way to community garden plots. Even the White House lawn has been tilled and planted.
The best fruits and vegetables to eat are the ones grown locally and seasonally. Doing this saves money, protects the planet, and pleases your palate. Crops are more bountiful during their natural harvest times, and your pocketbook benefits from the surplus. Plus, if you buy locally, you won't incur the costs of the food being transported to your store, and the planet won't incur the costs of fossil fuels being burned to ship that food. But even if money were no object and global warming weren't an issue, the best reason to eat locally and seasonally is taste. The following 10 foods are reaching their seasonal peaks. They're grown and available in most regions of the United States.
1. Apples. An apple a day can keep the doctor away in more ways than one. Studies have shown that apples can help lower cholesterol, manage diabetes, and prevent several diseases, including cancer, Alzheimer's disease, osteoporosis, and asthma. Make sure you don't peel the apple. The peel contains quercetin, an antioxidant shown in a Finnish study to reduce heart disease and inhibit tumor growth. The skin also contains insoluble fiber; the flesh contains pectin, a soluble fiber. While apples are great on their own, they also make great crunchy additions to salads or tasty additions to baked dessert treats. Did you know apples were originally native to Kazakhstan? That makes Borat their second-best export.
2. Corn. Generally, our society eats way too much corn. It's in almost every food we eat, especially in its most nefarious form—high fructose corn syrup. It's easily America's number one crop. But fall is the time when we get the harvest of the tastiest sweet corn. Besides being delicious, in its unprocessed state, it's actually quite healthy. A food study at Cornell University showed that ferulic acid, an antioxidant produced when sweet corn is cooked, is another heart disease and cancer fighter. It's also a good source of vitamins B1, B5, and C, folate, and fiber. Besides eating it on the cob, try corn in salads or as a colorful, crunchy addition to a salsa.
3. Cucumbers. Normally, we don't see cucumbers until they've been pickled and sliced and added to two all-beef patties and a sesame seed bun. Cucumbers are very low in calories (just 4 calories per ounce), a natural diuretic, and thought to help prevent pancreatic, liver, and kidney diseases. They contain potassium, which helps regulate blood pressure. The skin contains silica, which helps strengthen connective tissue. And they're not just for eating. The juice makes a great skin lotion. Those spa ladies with cucumber slices on their eyes aren't doing it for nothing. The juice reduces swelling not just for eye bags but also for burns and skin disorders. A tasty way to eat cucumbers is my Russian grandmother's simple recipe of thinly sliced cucumbers, low-fat yogurt, thinly sliced onion, and chopped dill (she actually used sour cream too, but we won't go there).
4. Eggplant. Eggplants contain lots of vitamins, minerals, and fiber, and also high levels of antioxidants, including nasunin, which has been shown to protect cells from free radical damage. Eggplants also contain terpenes, which are believed to help lower cholesterol. Eggplant is a very versatile ingredient in all kinds of cooking, including Italian, Indian, and Chinese dishes. It can be baked, stewed, or sautéed, among other cooking methods. One thing to watch out for is that the flesh of the eggplant is highly absorptive, so if you fry it in oil, it will soak it all up. One cooking technique is to lightly salt sliced eggplant before cooking it; then let it sit for a half hour and rinse the salt off. This will cause the cell structure of the eggplant to contract, making it a little less "spongey." My mom's been dealing with a bumper crop of eggplant from her backyard garden and has been putting eggplant in everything. A recent success was replacing the pasta in her favorite lasagna recipe with thinly sliced eggplant. It absorbed the tomato sauce instead of the oil and made the dish richer and creamier.
5. Grapes. There's been much written about the benefits of wine, and the harvest for the 2009 vintages is beginning. But you don't have to get loaded to get the benefits of grapes. In their unfermented state, they're a great source of vitamins A, B6, and C, folate, potassium, calcium, magnesium, zinc, and fiber. Like apples, they contain the antioxidant quercitin. They also contain resveratrol, which has been shown to reduce blood clots and protect arteries from free radical damage. Generally speaking, the darker the grape, the higher the antioxidant levels. Grapes are great snacks and low in calories. They make great additions to salads, or you can freeze them for a warm-weather treat.
6. Okra. This may be the most intimidating ingredient on this list. Many people are put off by okra's bristly outside and somewhat slimy inside, but it has a lot of health benefits that should make you take a second look. It's full of vitamins, minerals, and fiber. And it has great gastrointestinal benefits. Its high mucilage content, which thickens stews and gumbos, also helps absorb cholesterol, toxins, and bile and has a gentle laxative effect. Its seeds also contain amino acids and protein. It is also believed to be good for the skin and hair. It has been said that Cleopatra ate okra as part of her beauty regimen. Okra is great in soups and stews or lightly sautéed as a side dish.
7. Pears. This is my favorite fall food. The biggest, juiciest pears start showing up in farmers' markets right about now. Besides being a great source of stains on my shirts, they have high levels of vitamins C and K, copper, and fiber. They contain even more of the soluble fiber pectin than apples, which can play an important part in digestive health and lowering cholesterol. Pears have also been shown to reduce kidney inflammation and colitis. Asian pears, which are crunchy like an apple, are also in season now and contain the health benefits of both fruits. Pears are great plain, broiled, or poached. Asian pears can be shredded as a healthy addition to a slaw.
8. Peppers. Whether you like them spicy or sweet, now is prime pepper-picking time. Fiber-rich peppers have high levels of vitamins A, C, and K, with red peppers containing the highest levels. Red peppers, like tomatoes, are also good sources of lycopene, which studies show may be linked to cancer prevention. Hot peppers contain capsaicin, which has been shown to help prevent ulcers and lower cholesterol. Plus, hot peppers can help ramp up your metabolism. I can't think of many dishes that couldn't be improved with a little peppery zip. Soups, stir-frys, salads . . . I even had some chocolate cayenne ice cream that was pretty good.
9. Raspberries. Raspberries are some of the healthiest, but priciest, berries out there. So now when they're in season is the most economical time to enjoy them. Raspberries contain several flavonoids called anthocyanins, believed to have antimicrobial properties, which can help prevent fungal and yeast infections and aid with irritable bowel syndrome. A Netherlands study recently showed that raspberries had 10 times as many antioxidants as tomatoes. Like apples and pears, they also contain high levels of pectin. While they're great as snacks and desserts, think about trying them in a salad.
10. Tomatoes. The big new star of the tomato nutritional profile is lycopene. This carotenoid has increasingly been shown to be a powerful antioxidant that may play a big role in preventing cancer and heart disease. They are also great sources of vitamin C. And for those of you who don't care for raw tomatoes (as George Carlin said, they look like they're in the larval stage), tomatoes lose very little of their nutritional value when cooked. So they can be enjoyed stewed, in sauce, and even as ketchup (although we recommend a ketchup free of high fructose corn syrup and low in sodium). This is a prime time to seek out tomatoes at the farmers' market. Especially exotic are the heirloom varieties that come in yellows, greens, purples, browns, and reds. They can make a beautiful multicolored and antioxidant-rich salad.
If you can't get to the farmers' market, you just can't stand eating fruits and vegetables, or you don't have the time to get your recommended number of servings each day, fear not. Try out Shakeology®, the new shake from Beachbody® that contains more than 70 healthy ingredients. It takes the guesswork out of nutrition. It's the Healthiest Meal of the Day®.
Wednesday, September 23, 2009
Self-Sneaking: How to Trick Yourself into Eating Healthy Food
Self-Sneaking: How to Trick Yourself into Eating Healthy Food By Denis Faye
In a perfect world, countries would stop fighting, cars would emit rose-scented oxygen, and broccoli would taste like chocolate cake. Sadly, that's not the case. But there's always hope. Beachbody® may not be able to stop wars or global warming (yet), but we can certainly give you a few tips on getting your veggies to taste better. It's easier than you think.
In a perfect world, countries would stop fighting, cars would emit rose-scented oxygen, and broccoli would taste like chocolate cake. Sadly, that's not the case. But there's always hope. Beachbody® may not be able to stop wars or global warming (yet), but we can certainly give you a few tips on getting your veggies to taste better. It's easier than you think.
There are a number of books on the subject of sneaking healthy foods to kids, including a few The Sneaky Chef titles and Jessica Seinfeld's Deceptively Delicious: Simple Secrets to Get Your Kids Eating Good Food. Basically, the same principles you'll find in these books apply to grown-ups. The only difference is your mind-set. Given that you'll be doing the cooking, you won't really be sneaking healthy foods into meals; you'll just be altering healthy foods to suit your tastes.
There are other easy ways to make sure you get your veggies, including taking green nutritional supplements and drinking everyone's favorite prebiotic, micronutrient-packed drink, Shakeology®, but remember that most healthy diets are supposed to be primarily made up of fruits and veggies. If you can drink your Shakeology and sneak a couple servings of cauliflower into your Texas chili, you'll be in great shape.
The goop
The gist of the aforementioned cookbooks is simply to steam veggies for 10 to 15 minutes, throw them in a blender or food processor with a couple tablespoons of water, and puree them into a fine goop. Then you introduce the goop into foods that overwhelm its flavor. It's that easy.
Although the books offer a near-infinite variety of goops, I'm going to boil it down, so to speak, to two goops.
* White goop. Most of the time, this is cauliflower, although some people try a little zucchini in there. It's the most flavorless of the goops, and it's ideal to mix into anything with a cream- or cheese-based sauce, such as pasta Alfredo or mac 'n cheese.
* Green goop. Anything green can go into green goop, but I find broccoli and spinach work best. Green goop works well with red or reddish sauces, such as chili, marinara, or pizza sauce. You can also throw a massive layer into lasagna or manicotti and be none-the-wiser, yet all the healthier. I've never tried it in enchiladas, but I'm guessing it'll work there too.
* Bonus: goop recipe. Pesto is incredibly easy to make from scratch and impresses the pants off of anyone who doesn't know how to make it. And the best thing about it is that its rich, complex flavor makes it easy to tweak, so that you can sneak a little healthiness in the form of iron-packed spinach to your unsuspecting dinner guests.
1-1/2 cups basil, packed
1-1/2 cups spinach, packed
1/3 cup Parmesan or Romano cheese
1/3 cup olive oil
1/3 cup pine nuts
3 cloves garlic, peeled and chopped
Directions: Mix them into a paste with a food processor or blender. Done.
The split
If you've eaten enriched flour pasta and white rice your whole life, it's understandable that brown rice and whole wheat pasta would taste weird. After all, brown rice and whole wheat pastas have flavor!
The solution is simple. Make a 50/50 mix. It's half as healthy, but it also tastes half as different. Once you're used to that, cut the white out and go 100 percent brown. You'll never look back.
Bonus Split Tip! Next time you make mashed potatoes, go half potato/half yam or sweet potato. You'll be adding flavor, which means less need for salt and butter. Also, you'll be adding the fiber that, especially if you don't like veggies, you're probably not getting enough of.
Miscellaneous strategies
While all the above stuff works great for fussy eaters young and old, keep in mind that at your age techniques for sneaking in healthy food shouldn't always have to be so covert. Here are a few ideas that are slightly less sneaky but effective nonetheless. You'll be adding a very subtle taste to a strong, rich food.
* Carrot juice in your apple juice. The former doesn't taste nearly as strong as the latter, but it packs a nutritional wallop that includes vitamins A and C, calcium, magnesium, and potassium.
* Broccoli in your burger. Shred the little florets on top and mix them into the meat. Yeah, you might still see them floating around, but after piling on the lettuce, onion, tomato, pickle, mustard, or whatever else you add, you're just not going to taste them.
*Whole wheat French toast. Yes, this might change the texture, but who eats French toast for the toast part? Your taste buds will be so busy dancing with the fresh fruit and syrup you put on top that they won't have time for to notice the fibrous, nutritious whole grains you're sneaking in.
No, we don't live in a perfect world. Pollution is a bummer, and there will probably always be countries that just can't seem to coexist on the same planet. But there's no reason why, with a little effort and a few tricks, nutritious and delicious can't live together happily on the same plate.
Sunday, September 20, 2009
Wednesday, September 16, 2009
The Biggest Loser
Like most America yesterday we tuned in to the Biggest Loser. During the first 30 minutes of the show, my kids & I couldn't help but cry at the stories and to what happened to one of the ladies as she tried to finish the race. As I looked at my kids I told them - working out isn't only about getting skinny. It's about getting healthy! That lady is 37 years old ( my age ) and 2 years ago I was in that situation...I became my own biggest loser, I lose over 20 pounds. Yea, 20 pounds may not sound like alot but granted I also lost all the healthy issues I had because of being overweight. And as I told my kids this they both agreed with me. I just hope that if your in that situation today, this will be your wake up call...I had mine two years ago..and today people might say well that I am alittle fanatic when it comes to working out but oh well I want to stay fit and healthy! So if you want to jump on board go to TurboFanatic4Life.com it is free you can join to get the support you need...BeachBody has a workout program for you. Order it today.
Get Fit Get Healthy add years to your life!!!
Get Fit Get Healthy add years to your life!!!
Tuesday, September 15, 2009
Should you work out when you're sick? By Judy Fortin CNN
Cold and flu season is just getting under way in the United States. Before it's over, the Centers for Disease Control and Prevention predicts, up to 20 percent of Americans will suffer from the flu.
Experts don't know how many professional and amateur athletes will be sidelined by the symptoms, but they do know germs are easily spread in gyms and common workout areas.
At least one expert says that if you think you're coming down with a cold or the flu you should probably skip your daily workout.
"I tell people to listen to their bodies. If they are sick, their body is telling them something is wrong." said Dr. Rick Kellerman of the American Academy of Family Physicians.
Even though it may be tempting to not break an exercise routine, working out may actually prolong the illness," Kellerman said. And, in rare cases "viruses can damage heart muscles," he added.
Kellerman said it is a myth that you can sweat out germs and toxins. He acknowledges that "low levels of exercise increase endorphins and benefit the body, but an intense workout that creates high levels of endorphins can wear down the immune system."
Experts don't know how many professional and amateur athletes will be sidelined by the symptoms, but they do know germs are easily spread in gyms and common workout areas.
At least one expert says that if you think you're coming down with a cold or the flu you should probably skip your daily workout.
"I tell people to listen to their bodies. If they are sick, their body is telling them something is wrong." said Dr. Rick Kellerman of the American Academy of Family Physicians.
Even though it may be tempting to not break an exercise routine, working out may actually prolong the illness," Kellerman said. And, in rare cases "viruses can damage heart muscles," he added.
Kellerman said it is a myth that you can sweat out germs and toxins. He acknowledges that "low levels of exercise increase endorphins and benefit the body, but an intense workout that creates high levels of endorphins can wear down the immune system."
In other words, "Don't count on endorphins to heal you," he said.
Kellerman advises his patients to skip their workout if they have a fever. It puts too much stress on the heart, which already is beating faster because of the higher body temperature. If you're suffering from chest congestion, coughing and shortness of breath, he said, you also shouldn't work out. And exercising with a stomach ache will probably make you feel worse, he added.
But if you have the sniffles and milder symptoms of a cold, moderate exercise is probably OK, Kellerman said.
He recommends that athletes use cross-training to learn about different levels of exercise. A cross-training routine can help rebuild strength as you recover. Kellerman also suggests easing back into a full workout.
"When you're feeling better, don't start back at 100 percent," he said. "Start at a lower level. Give yourself time to recuperate [or] you might relapse or prolong the illness."
Another reason to skip the gym if you're sick is to keep from spreading the germs to everyone else.
"Be considerate," Kellerman said. "Wipe down machines, wash your hands and stay home and rest if you really don't feel well."
It's not too late to get a flu shot. The Centers for Disease and Control recommends the vaccine for pregnant women, children between the ages of 6 months and 5 years, and anyone 50 or older. The CDC says "you may be able to pass on the flu before you know you are sick, as well as while you are sick."
Kellerman advises his patients to skip their workout if they have a fever. It puts too much stress on the heart, which already is beating faster because of the higher body temperature. If you're suffering from chest congestion, coughing and shortness of breath, he said, you also shouldn't work out. And exercising with a stomach ache will probably make you feel worse, he added.
But if you have the sniffles and milder symptoms of a cold, moderate exercise is probably OK, Kellerman said.
He recommends that athletes use cross-training to learn about different levels of exercise. A cross-training routine can help rebuild strength as you recover. Kellerman also suggests easing back into a full workout.
"When you're feeling better, don't start back at 100 percent," he said. "Start at a lower level. Give yourself time to recuperate [or] you might relapse or prolong the illness."
Another reason to skip the gym if you're sick is to keep from spreading the germs to everyone else.
"Be considerate," Kellerman said. "Wipe down machines, wash your hands and stay home and rest if you really don't feel well."
It's not too late to get a flu shot. The Centers for Disease and Control recommends the vaccine for pregnant women, children between the ages of 6 months and 5 years, and anyone 50 or older. The CDC says "you may be able to pass on the flu before you know you are sick, as well as while you are sick."
Sick? To Work Out or Not to Work Out . . . Debbie Siebers
It’s a misconception that you can "sweat out" an illness. When you are sick with the cold or flu, it is better not to workout, especially when you’re first coming down with something. You need to save your energy to fight off the virus.
Monday, September 14, 2009
Fitness Tip
Your Brain on Exercise
By: Tony Horton
By: Tony Horton
There was an astonishing article in Newsweek a few weeks back that just blew my mind/brain/cranium/noggin. Here's what I've learned from this article and further research. We all know that working out and exercising do amazing things for our body, and the benefits, other than weight loss and getting fit, are endless. Most of us also know that when our hearts, legs, and lungs get pumping, we feel much better than if we did nothing. Turns out that doing 20 minutes or more of cardiovascular and/or high-paced resistance workouts affects every aspect of our lives. The great thing about the Newsweek article is that it really laid out the scientific findings over the last few years. Here's the scope. When you're forced to pull more oxygen into the body through exercise, you break what's called "the blood-brain barrier." It happens when you climb a long flight of stairs and when you're busting through any kind of workout that gets your heart rate pumping. This oxygen-filled blood makes its way into the temporal lobe of the brain. Inside that temporal lobe is an area called the hippocampus. Inside the hippocampus lies the seahorse-shaped area known as the dentate gyrus. As you exercise, these oxygen-filled blood cells rush into this area of the brain. A chemical/protein called IGF-1 is formed and released inside the dentate gyrus, which ramps up another chemical/molecule called BDNF; both IGF-1 and BDNF are "Miracle-grow" for the brain.
Studies with kids right up to seniors have proven that high-paced workouts (http://www.milliondollarbody.com/ Power 90®, Power Half Hour®, Power 90® Master Series, P90X®, Tony & the Kids!, etc.) cause the release of these chemicals into the brain. Combine this with even more "brain drugs" like dopamine, serotonin, and norepinephrine and you've got yourself a feel-good party in your head. Aerobic physical movement causes the release of these chemicals, and they all help you focus and give you energy when you need it. They also help you relax and rest properly. It's like a homemade chemistry set inside your skull that produces a cocktail that simulates the effects of Prozac and Ritalin. Children who play outdoors more often score better on tests than kids who don't. Regular physical activity improves memory, mood, and problem-solving abilities. Consistent exercise raises self-esteem and decreases anxiety. Study after study has proven that people who exercise 5 to 6 days a week greatly decrease their need for psychotherapeutic drugs. If your brain goes without regular bouts of exercise, the hippocampus will shrink and erode, which can lead to neurological illnesses such as Alzheimer's disease. When the dentate gyrus is stimulated, neuro-genesis or neuro-plasticity occurs. I'm not talking about just slowing the aging process, I'm telling you that the brain creates new cells through exercise—brand new cells that assist in the reversal of aging. If you're looking for the fountain of youth, you can find it inside your head every time you exercise for more than 20 minutes. TMT X 2 anyone?
Studies with kids right up to seniors have proven that high-paced workouts (http://www.milliondollarbody.com/ Power 90®, Power Half Hour®, Power 90® Master Series, P90X®, Tony & the Kids!, etc.) cause the release of these chemicals into the brain. Combine this with even more "brain drugs" like dopamine, serotonin, and norepinephrine and you've got yourself a feel-good party in your head. Aerobic physical movement causes the release of these chemicals, and they all help you focus and give you energy when you need it. They also help you relax and rest properly. It's like a homemade chemistry set inside your skull that produces a cocktail that simulates the effects of Prozac and Ritalin. Children who play outdoors more often score better on tests than kids who don't. Regular physical activity improves memory, mood, and problem-solving abilities. Consistent exercise raises self-esteem and decreases anxiety. Study after study has proven that people who exercise 5 to 6 days a week greatly decrease their need for psychotherapeutic drugs. If your brain goes without regular bouts of exercise, the hippocampus will shrink and erode, which can lead to neurological illnesses such as Alzheimer's disease. When the dentate gyrus is stimulated, neuro-genesis or neuro-plasticity occurs. I'm not talking about just slowing the aging process, I'm telling you that the brain creates new cells through exercise—brand new cells that assist in the reversal of aging. If you're looking for the fountain of youth, you can find it inside your head every time you exercise for more than 20 minutes. TMT X 2 anyone?
Sunday, September 13, 2009
Girls Gotta Move
Burn More Fat: Just Add Intervals to Your Run
From Health magazine
Interval training—speeding up and slowing down at set times—is one of the best ways to burn more calories during your run (plus improve speed and stamina). It’s also a great way to turn walking workouts into running ones. Here, two plans to try.
For newbies—Pick up the pace (30 minutes).
For newbies—Pick up the pace (30 minutes).
1. Walk at a brisk pace for 5 minutes.
2. Run for 3 minutes at a comfortable but challenging pace.
3. Power-walk for 2 minutes to catch your breath.
4. Repeat steps 2 and 3 three more times.
5. Walk at an easy pace for 5 minutes.
FYI: As you gain strength, spend more time running and less time walking.
For seasoned runners—Go faster, stronger, longer (45 minutes).
1. Walk at a brisk pace for 3 minutes, then run at an easy pace for 7 minutes.
2. Run as hard as you can for 2 minutes.
3. Run at an easy pace for 3 minutes.
4. Repeat steps 2 and 3 four more times.
5. Cool down with 7 minutes of easy running and 3 minutes of walking.
FYI: If you focus on taking short, quick strides, your efficiency will improve—and your speed will, too.
Saturday, September 12, 2009
Friday, September 11, 2009
9/11
“Time is passing. Yet, for the United States of America, there will be no forgetting September the 11th. We will remember every rescuer who died in honor. We will remember every family that lives in grief. We will remember the fire and ash, the last phone calls, the funerals of the children. “- President George W. Bush, November 11, 2001
It's Turbo Time!!!
Working it out today to Turbo Jam Punch, Kick & Jam along with some Ab Jam :) meet me @ WOWY sign up @ TurboFanatic4Life.com it's free !!!!!!!
Get fit & healthy!
Get fit & healthy!
Thursday, September 10, 2009
Test Your Classic Celebrity Workout Video IQ!
Test Your Classic Celebrity Workout Video IQ!
By Valerie Watson
The success of our own Beachbody workout programs has made stars of deserving folks like Tony Horton, Shaun T, Chalene Johnson, and Debbie Siebers. But once upon a time, there was a whole different class of exercise video: the kind that starred folks who were super-famous before they even decided to get into the workout video game. Actresses. Singers. Sports stars. See if you can match the celebrity with his or her obsolete, colorfully costumed, and often 
unintentionally amusing exercise video.
unintentionally amusing exercise video. 1. Jane Fonda: "_____'s Workout" (1982). "Jane Fonda's Workout," that is. The grandmammy. The original. The one that started them all. First came the book, then came this, the first of a string of videos. This one is iconic for so many reasons: the striped leotard. The legwarmers. The unbelievably perky Oscar winner asking potential feel-the-burners, "Are you ready to do the workout?" Jane seems so confident here that you never think to ask why the "beginners' workout class" in the video warms up with ballet moves that would in all likelihood damage the average beginner for life.
2.Bubba Smith: "_____ Until It Hurts: Not Just Another Pretty Workout" (1985). "Bubba Until It Hurts . . ." Here's a phrase I bet you never thought you'd hear in association with a workout featuring this former All-Pro NFL defensive end: "motion-resistance isometrics." This videocassette's slipcover touts it as being "a total-body workout" for men and women of "all fitness levels," but frankly, it's hard to know what to think when you see strapping lad Bubba on the cover, flanked by two hotties in heavy eye makeup and revealing leotards—himself clad in skintight red leggings, no shirt, and red suspenders, his chest oiled and glistening under the photo lights. "Not just another pretty workout," eh? I beg to differ
3. Marie Osmond: "Exercises for Mothers-To-Be" (1984). Twenty-five years before she became a contestant on "Dancing with the Stars" and spokeswoman for a national diet system, the only sister of the Osmond Brothers starred in this video, demonstrating gentle aerobics and yoga moves appropriate for expectant women—especially, if the cover means anything, expectant women in baggy yellow, one-piece, zip-up-the-front sweatsuit/jumpsuit hybrids.
4. Zsa Zsa Gabor: "It's Simple, Darling" (1993). Never will you see anyone more inappropriately attired for exercise than Zsa Zsa is here, but it's OK, because she doesn't really do anything; she just lies there while her "two muscular friends Mike and François" move her arms and legs around for her. This video is loaded with quotable moments: "Velcome to my own personal exercise video!" "I vasn't born to be an athlete; I vas born to be a lover!" "You vill see . . . It's simple, darling!" "Now don't break my neck, because I need it!"
5. Alyssa Milano: "Teen Steam" (1988). The scene: A highly unbelievable bedroom set with a roomy, uncluttered central floor space any real teenager would have filled with a gargantuan pile of dirty laundry. The cast: Messy-ponytailed Alyssa and two straight-outta-Central-Casting gal pals who have ostensibly come over to discuss personal problems, but are conveniently attired in workout gear, so what the hey? Why not do some stretches and aerobics? The most memorable phrases: "Diagonal!" "Now we're gonna hold the floor!" "I wonder if this is how Michael Jackson got started!"
If you'd like to ask a question or comment on this newsletter article, just email us at mailbag@TeamBeachbody.com.
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Wednesday, September 9, 2009
Boost Your Metabolism All Day Long
When you want to create a lean, firm body, the best way to accomplish it is with an effective workout program and a healthy eating plan. But that's not the end of the story . . . . Because no matter how much you're putting into your exercise sessions, practicing a range of healthy habits the rest of the time can give your metabolism an even bigger kick.
So here's a full day's worth of metabolism boosters. Any one of them may have a relatively minor effect, but when put together, they're bound to help your body burn fat more efficiently. Add these tips to your weight loss arsenal, and you'll get the results you want as quickly as possible.
Morning
1. Get some sun. A little outdoor time in the morning can help you slim down in three ways. First, bright light helps regulate your body clock, so you'll be more energetic during the day and sleep better at night. Second, during the winter months, sunshine helps ward off SAD (seasonal affective disorder), a condition that can lead to uncontrolled food cravings. And third, sunlight on your skin increases your levels of vitamin D, which are associated with a higher metabolism and a lower risk of obesity. (While sunscreen cuts down on your natural vitamin D production, experts warn that you shouldn't spend much time outside without it. You can also get more D by taking multivitamins, drinking fortified milk, and eating fatty fish.)
2. Eat a good breakfast. Research has shown that a filling breakfast, which includes both lean protein and complex carbohydrates, helps you burn fat all day (and keeps you satisfied longer, too). In a study presented to the Endocrine Society, dieters who ate hearty breakfasts stuck to their food plans and ended up losing more weight than those who didn't, despite the fact that their daily caloric intake was actually slightly higher.
3. And add some grapefruit. There's a reason grapefruit diets have never gone out of fashion.
In a recent study in the journal Diabetes, mice on a high-fat diet that were given naringenin—a flavonoid chemical that gives grapefruit its slightly bitter taste—didn't gain weight, while others on the same diet did. And a study conducted at the Nutrition and Metabolic Research Center at Scripps Clinic found that half a grapefruit before each meal helped obese people drop more than 3 pounds over 12 weeks. (Consult your doctor if you're taking any medications—large amounts of grapefruit can change the way they're metabolized by your body.)
In a recent study in the journal Diabetes, mice on a high-fat diet that were given naringenin—a flavonoid chemical that gives grapefruit its slightly bitter taste—didn't gain weight, while others on the same diet did. And a study conducted at the Nutrition and Metabolic Research Center at Scripps Clinic found that half a grapefruit before each meal helped obese people drop more than 3 pounds over 12 weeks. (Consult your doctor if you're taking any medications—large amounts of grapefruit can change the way they're metabolized by your body.)4. Have a hot beverage. As you've surely heard by now, regular consumption of green or oolong tea can raise your metabolism by as much as 5 percent. But plain old java gives your fat-burning ability a boost too. Green coffee beans have been found to boost your metabolism through the combination of caffeine and something called chlorogenic acid. While roasting lowers the amount of this chemical, according to the Coffee Science Information Centre, a light roast retains more than a dark roast.
Whatever you drink, don't overdo it, and keep the additives to a minimum—the calories in cream and sugar, or a coffeehouse latte, can far outweigh any fat-burning benefits.
Whatever you drink, don't overdo it, and keep the additives to a minimum—the calories in cream and sugar, or a coffeehouse latte, can far outweigh any fat-burning benefits.
Midday
1. Take the stairs. Your daily workout will do more than anything else to burn fat and build lean muscle. But that doesn't mean you should be a slug the rest of the time. A highly publicized
British study found that kids who were very active during physical education classes were that much less active throughout the day, which suggests that you may need to make a conscious effort to move your body when you're not working out, including taking such simple steps as walking everywhere you can and using stairs rather than elevators. Even relatively brief periods of exercise will help keep your metabolism revving at a higher level.2. Snack on nuts. All nuts (including peanuts, which aren't technically nuts, but whatever) are fairly high in calories, but they're also full of nutrients, especially protein and healthful fats. In a study at Purdue University, when people added 500 calories of peanuts to their daily diets, they ate less during meals and increased their resting metabolic rates by 11 percent. You don't need to eat so many, though. Just an ounce at a time will go a long way toward boosting your metabolism and keeping you satisfied.
3. Shop in the outer aisles of the grocery store. Most supermarkets are laid out in similar ways: produce, meats, fish, dairy products, and other fresh, whole foods are along the outside edges, while processed, boxed, and canned foods are in the inner aisles. Shop on the perimeter first, and you'll end up with nutritious ingredients that will fuel your muscles while keeping you full—and because they're higher in fiber and protein and lower in starch, you can eat more of them and still lose weight
4. Take time to relax. Stress can take a toll on your metabolism. When scientists at Georgetown University fed two groups of mice a high-fat, high-sugar diet, the ones under stress gained more than twice as much weight as the low-stress group. If your job (or any other part of your life) leaves you feeling like a mouse in a cage, try to find ways of cutting down on stress. At some point during the day, take a break for meditation, yoga, or just sitting in a peaceful place and thinking about something pleasant
Nighttime
1. Watch your eating. If you're like most people, your activity level slows down at night, and so does your metabolism. And yet there's also a tendency to eat a lot at this time, either by having a big dinner or snacking in front of the TV, or both. If you're overeating due to stress or boredom, the evening is a good time to concentrate on healthful dietary habits
2. Hold the hooch. Your body loves alcohol—so much so, in fact, that it'll burn its byproducts as fuel before anything else. That means that while you're processing alcohol, you're not burning fat. Of course, alcoholic beverages also have calories, virtually none of which are good for anything other than helping you gain weight.
3. Turn off your screens. At least 2 hours before bedtime, dim the lights, put away your computer, and turn off your video games. Bright lights, including those from computer screens, can interfere with your body's production of melatonin, an antioxidant hormone that builds up in the evening and helps you sleep. Research has shown that higher levels of melatonin are associated with lower levels of body fat.
4. Catch your z's. While you're asleep, your body is hard at work producing hormones responsible for weight loss, muscle gain, and glucose metabolism. Studies have found that consistently getting less than the optimal 8 or so hours per night leads to a lower metabolism and a higher body mass. If you find yourself getting sleepy during the day, going to bed just an hour earlier could make a significant difference in your waistline.
Tuesday, September 8, 2009
Monday, September 7, 2009
Sunday, September 6, 2009
Test Your Labor IQ! by Daniel V. Donatelli
TEST YOUR LABOR IQ!
September 7 is Labor Day, a day when we in America celebrate what makes this country great: not working on the first Monday in September. In a way, Labor Day marks the end of summer, the beginning of the school year, and the solemn day when I must pack away my sexy white pants with the embarrassing mustard-and-blood stain. We all know that working hard is hard work, but how hard? Find out by matching the occupation with the number of calories burned per hour.
1. Firefighter – 816 calories. Of course, this is referring to when firefighters are actually doing real work—sliding down the pole, putting out fires, saving lives, posing for calendars, and climbing back up the pole. Most of the time, however, they have a lot of free time on their hands, and they don't burn nearly as many calories when they're just going around setting fires and throwing cats up trees.
2. Farmer – 544 calories. There is nothing more rewarding than working the land and seeing your crops grow higher than a giraffe's self-esteem, except when you also burn a bunch of calories in the process. Day-to-day farming is truly laborious work—forking straw bales, tilling the land, spreading seed, cashing farm subsidies—and that's why my father always told me, "Danny, don't work hard; work smart. In fact, don't even do that. Move to France."
3. Actor – 204 calories. Speaking of not-working, wine-chugging, quasi-socialist wastelands, here in California we have lots and lots of actors. At a tame 204 calories per hour, acting isn't exactly going to Bring It. However, some roles are much more labor-intensive than others—for instance, the volleyball scene in Top Gun and the door-chopping scene in The Shining.
4. Desk job – 122 calories. In our modern era, the American economy is no longer predominantly manufacturing based. Our service-based economy leaves a significant portion of our workforce sitting behind a desk and typing on a keyboard. As you can see, that and occasional walks to the water cooler do not burn very many calories. This means that everyone with one of these jobs—proofreader, data entry specialist, Secretary of Labor—needs to get some exercise to maintain a healthy weight. Remember, as my friend DeLane McDuffie says, "It's not just more of you to love; it's more of you to tolerate."
If you'd like to ask a question or comment on this newsletter article, just email us at mailbag@TeamBeachbody.com.
Saturday, September 5, 2009
Why should I schedule my workouts in advance?
Why should I schedule my workouts in advance?
Because it helps you get fit. Studies have shown that people who schedule exercise sessions like any other important appointment are far more successful at sticking to a consistent, effective fitness program. When you stop treating your workout as just something you'll try to get around to, you're much less likely to skip it.
What's more, it just makes things easier. When you add the information in advance, you'll know exactly what workout routine you'll be doing and how long it will take, and you'll have a continuing record of your workouts that lets you know where you are and helps keep you motivated.
Last but not least: When you schedule and complete daily workouts in SuperGym, you're automatically entered to win cash and prizes in the Daily Sweepstakes! How's that for motivation?
Go to TurboFanatic4Life.com - click on join - it's FREE
Get Fit. Get Healthy. Get Support.
http://www.beachbodycoach.com/esuite/home/turbofanatic/join
Because it helps you get fit. Studies have shown that people who schedule exercise sessions like any other important appointment are far more successful at sticking to a consistent, effective fitness program. When you stop treating your workout as just something you'll try to get around to, you're much less likely to skip it.
What's more, it just makes things easier. When you add the information in advance, you'll know exactly what workout routine you'll be doing and how long it will take, and you'll have a continuing record of your workouts that lets you know where you are and helps keep you motivated.
Last but not least: When you schedule and complete daily workouts in SuperGym, you're automatically entered to win cash and prizes in the Daily Sweepstakes! How's that for motivation?
Go to TurboFanatic4Life.com - click on join - it's FREE
Get Fit. Get Healthy. Get Support.
http://www.beachbodycoach.com/esuite/home/turbofanatic/join
Friday, September 4, 2009
What Motivates Me By Debbie Siebers, creator of Slim in 6®
Every morning when I wake up, the first thing I do is repeat everything I am grateful for. That really sets the tone for the day to be a really positive one.
I feel so strongly about writing and reciting at least five positive affirmations during the day to reprogram my mind and manifest what I want in my life instead of what I don't want. It is so easy to slip into negative thinking. As soon as a negative thought pops up, I try my best to flip that switch and immediately counter it with a positive and uplifting thought.
Since I've been doing this, I've noticed that I am much calmer, and I don't overreact to things like I used to. I try to either find a solution or find something positive or a lesson I need to be learning. For me, it's about living in the moment and making each one count.
Also, I ask myself, what is the alternative? To feel miserable, to have anxiety, to worry abou
t everything, and to be unhealthy and not great about myself? Who needs that, right? When I exercise, I feel in control. It makes me feel empowered, strong, and productive for the rest of the day. After I finish, I have a bounce in my step, I am energized, and I smile a lot more! Not to mention, my jeans fit better!
Since I've been doing this, I've noticed that I am much calmer, and I don't overreact to things like I used to. I try to either find a solution or find something positive or a lesson I need to be learning. For me, it's about living in the moment and making each one count.
Also, I ask myself, what is the alternative? To feel miserable, to have anxiety, to worry abou
t everything, and to be unhealthy and not great about myself? Who needs that, right? When I exercise, I feel in control. It makes me feel empowered, strong, and productive for the rest of the day. After I finish, I have a bounce in my step, I am energized, and I smile a lot more! Not to mention, my jeans fit better!When stuff happens that gets me down, I like to reboot by either watching my DVD of The Secret or reading a few chapters from one of my favorite books, A New Earth, or a few inspiring messages from Marianne Williamson. I recommend everyone follow her through Twitter®. She has pearls of wisdom that I continually try to apply in my life.
I get excited about life by participating and getting involved. Whether it's music, dancing, volunteer work, traveling, writing, reading, calling an old friend, or learning about something new, the possibilities and opportunities are endless, and the sky is the limit.
You just need to open up your mind, expand your imagination and awareness, and JUMP INTO LIFE!
When I really need to get out of myself, I commune with nature. Nothing will snap me into the present moment faster than that, except walking my adorable puppy Barney!
I say LIVE LIFE NOW. Be the best person you can be right now! Follow your passions, and be kind to yourself.
And exercise because:
You love and respect yourself and want to be fit and healthy.
You want to feel confident, be in control of your life, and be a happier person.
Everyone around you will benefit.
You will work out stress, and you will sleep better.
It is as necessary as breathing!
Be conscious and commit to making this day your very best day!
. . . And all that starts by PUSHING PLAY!
I get excited about life by participating and getting involved. Whether it's music, dancing, volunteer work, traveling, writing, reading, calling an old friend, or learning about something new, the possibilities and opportunities are endless, and the sky is the limit.
You just need to open up your mind, expand your imagination and awareness, and JUMP INTO LIFE!
When I really need to get out of myself, I commune with nature. Nothing will snap me into the present moment faster than that, except walking my adorable puppy Barney!
I say LIVE LIFE NOW. Be the best person you can be right now! Follow your passions, and be kind to yourself.
And exercise because:
You love and respect yourself and want to be fit and healthy.
You want to feel confident, be in control of your life, and be a happier person.
Everyone around you will benefit.
You will work out stress, and you will sleep better.
It is as necessary as breathing!
Be conscious and commit to making this day your very best day!
. . . And all that starts by PUSHING PLAY!
Thursday, September 3, 2009
10 Reasons Why Women Need to Lift Weights
10 Reasons Why Women Need to Lift WeightsBy Whitney Provost
Many women believe that the only way to lose weight is to do cardiovascular (aerobic exercise). So they jog or take aerobics classes five times a week. Eventually, though, they notice that while their bodies are a little smaller, there are still a lot of flabby and jiggly bits. Sound familiar? Aerobic exercise is important for good health, but it's only half of the equation. Keep reading for the other half.
For optimal fitness, longevity, and a lean body, weight training is essential. If you avoid pumping iron because you're afraid of getting "bulky," then you're missing out on one of the best fat-burning methods around.
When you're weight training, you shouldn't rely exclusively on the scale to gauge your progress. You can use a body fat tester or a tape measure to track how many inches you're losing. The size of your body will shrink as you shed fat and build muscle, but your weight may not change as dramatically as you expect. Besides, what's more important, the number on the scale or how you look in your skinny jeans?
If you're still not convinced that you need to lift weights, here are 10 reasons why you should reconsider.
If you're still not convinced that you need to lift weights, here are 10 reasons why you should reconsider.
1. Burn more fat. Researchers at Tufts University found that when overweight women lifted heavy weights twice a week, they lost an average of 14.6 pounds of fat and gained 1.4 pounds of muscle. The control group, women who dieted but didn't lift weights, lost only 9.2 pounds of fat and gained no muscle. When you do an intense weight-training program such as ChaLEAN Extreme®, your metabolism stays elevated and you continue to burn fat for several hours afterward. During regular cardio exercise, you stop burning fat shortly after the workout.
2. Change your body shape. You may think your genes determine how you look. That's not necessarily true. Weight training can slim you down, create new curves, and help avoid the "middle-age spread." Just look at the amazing body transformations of the women who've completed P90X®. Dropping only 3 percent of your body fat could translate into a total loss of 3 inches off your hips and thighs. And no, you won't bulk up—women don't have enough muscle-building hormones to gain a lot of mass like men do. If you keep your diet clean and create a calorie deficit, you'll burn fat.
3. Boost your metabolism. The less muscle you have, the slower your metabolism will be. As women age, they lose muscle at increasing rates, especially after the age of 40. When you diet without doing resistance training, up to 25 percent of the weight loss may be muscle loss. Weight training while dieting can help you preserve and even rebuild muscle fibers. The more lean mass you have, the higher your metabolism will be and the more calories you'll burn all day long.
4. Get stronger and more confident. Lifting weights increases functional fitness, which makes everyday tasks such as carrying children, lifting grocery bags, and picking up heavy suitcases much easier. According to the Mayo Clinic, regular weight training can make you 50 percent stronger in 6 months. Being strong is also empowering. Not only does it improve your physical activities, it builds emotional strength by boosting self-esteem and confidence.
5. Build strong bones. It's been well documented that women need to do weight-bearing exercise to build and maintain bone mass, and prevent osteoporosis. Just as muscles get stronger and bigger with use, so do bones when they're made to bear weight. Stronger bones and increased muscle mass also lead to better flexibility and balance, which is especially important for women as they age.
6. Fight depression. You've probably heard that cardio and low-impact exercises such as yoga help alleviate depression, and weight lifting has the same effect. The endorphins that are released during aerobic activities are also present during resistance training. Many women find that regular strength training, in conjunction with psychological treatment, helps lessen their depression symptoms substantially.
7. Improve sports fitness. You don't have to be an athlete to get the sports benefit of weight training. Improved muscle mass and strength will help you in all physical activities, whether it's bicycling with the family, swimming, golfing, or skiing . . . whatever sport you enjoy.
8. Reduce injuries and arthritis. Weight lifting improves joint stability and builds stronger ligaments and tendons. Training safely and with proper form can help decrease the likelihood of injuries in your daily life. It can also improve physical function in people with arthritis. A study conducted at the University of Wales in Bangor, United Kingdom, found that mildly disabled participants who lifted weights for 12 weeks increased the frequency and intensity at which they could work, with less pain and increased range of movement.
9. Heart health. More than 480,000 women die from cardiovascular disease each year, making it the number-one killer of women over the age of 25. Most people don't realize that pumping iron can also keep your heart pumping. Lifting weights increases your "good" (HDL) cholesterol and decreases your "bad" (LDL) cholesterol. It also lowers your blood pressure. The Journal of the American Medical Association reports that people who do 30 minutes of weight lifting each week have a 23 percent reduced risk of developing heart disease compared to those who don't lift weights.
10. Defend against diabetes. In addition to keeping your ticker strong, weight training can improve glucose utilization (the way your body processes sugar) by as much as 23 percent. According to the Centers for Disease Control and Prevention, 16 weeks of strength training can improve glucose metabolism in a way that is comparable to taking diabetes medication. The more lean mass you have, the more efficient your body is at removing glucose from the blood, which can reduce complications from diabetes or even help prevent type 2 diabetes in the first place.
The Slim Pantry: 5 Weight Loss Products You Already Own
When you're trying to lose excess fat, every advantage helps. Of course, your main tools are an effective exercise program, a proper food plan, and supplements that fit your lifestyle. But beyond those basics, anything that can boost your results is a plus.
Luckily, you probably have some safe, effective, and inexpensive fat burners in your kitchen already. Include the following items in your diet plan, and you can start losing more weight right now—without even making an extra trip to the store.
1. Apple cider vinegar. While cider vinegar may not be the magic remedy your great-grandmother thought it was, there is increasing evidence showing that it can help you eat less and reduce the effect that carbs have on your body. The active ingredient, acetic acid, appears to improve insulin sensitivity and slow the absorption of carbohydrates, helping prevent blood-sugar spikes and excess fat storage. It can also make you feel fuller with less food.
In a recent study published in the Journal of Agricultural and Food Chemistry, mice on a high-fat diet gained up to 10 percent less fat if they were given acetic acid than if they were given only water.
Uses
Mix vinegar with extra virgin olive oil and your favorite spices for a simple, healthful, and delicious salad dressing. In a Penn State University study, women who ate large, low-calorie salads before lunch ended up consuming 100 fewer calories during the meal itself . . . and they loaded up on extra nutrients as well.
Combine vinegar with oil and herbs to make a tenderizing meat marinade.
Add a splash of vinegar to top off soups or stews; this will brighten up the flavors.
Add a tablespoon of vinegar before boiling, steaming, or stir-frying vegetables to bring out their fresh tastes and help them hold their colors.
Mix vinegar with extra virgin olive oil and your favorite spices for a simple, healthful, and delicious salad dressing. In a Penn State University study, women who ate large, low-calorie salads before lunch ended up consuming 100 fewer calories during the meal itself . . . and they loaded up on extra nutrients as well.
Combine vinegar with oil and herbs to make a tenderizing meat marinade.
Add a splash of vinegar to top off soups or stews; this will brighten up the flavors.
Add a tablespoon of vinegar before boiling, steaming, or stir-frying vegetables to bring out their fresh tastes and help them hold their colors.
2. Cinnamon. This common spice has been found in several studies to help improve insulin sensitivity and regulate blood sugar, so it helps prevent the spikes and dips that can cause food cravings. This effect may be due to healthful antioxidant chemicals known as polyphenols.
Keep in mind that most grocery-store brands of "cinnamon" are actually cassia bark, a close-tasting relative of the cinnamon plant. (If you want the real thing, look for "true" or Ceylon cinnamon on the label.) Both varieties seem to have health benefits, but be careful about using cassia in large amounts—it contains coumarin, which acts as a blood thinner and may cause liver problems when taken in high doses.
Keep in mind that most grocery-store brands of "cinnamon" are actually cassia bark, a close-tasting relative of the cinnamon plant. (If you want the real thing, look for "true" or Ceylon cinnamon on the label.) Both varieties seem to have health benefits, but be careful about using cassia in large amounts—it contains coumarin, which acts as a blood thinner and may cause liver problems when taken in high doses.
Uses
Add powdered cinnamon to hot or cold cereal, fruit, sweet foods, and even savory dishes such as curry or chili.
For cinnamon-flavored coffee, mix a little into your grounds before brewing.
Heat a cinnamon stick in water, apple cider, or even red wine for a spicy hot drink.
Add powdered cinnamon to hot or cold cereal, fruit, sweet foods, and even savory dishes such as curry or chili.
For cinnamon-flavored coffee, mix a little into your grounds before brewing.
Heat a cinnamon stick in water, apple cider, or even red wine for a spicy hot drink.
3. Hot sauce and red pepper flakes. The active ingredient in hot peppers, capsaicin, creates thermogenesis; that is, it temporarily turns up your body's thermostat. Studies have shown that people who eat pepper-laced food get a small metabolic boost, and burn more fat, for up to half an hour afterward. Hot food also makes you feel full more quickly, so you're likely to eat less.
Hot sauce and red pepper flakes are great flavor boosters, too, adding zest to meals with few extra calories. You don't need to ladle it on till there are flames coming out of your ears. A little bit will go a long way.
Uses
Add a few drops of pepper sauce to anything that needs spicing up, including eggs, soups, seafood, and even frozen dinners. (These sauces can be high in sodium, so go easy on the shaker.)
Sprinkle red pepper flakes on pizza, pasta, or sandwiches, or add to sauces or salad dressing.
Hot sauce and red pepper flakes are great flavor boosters, too, adding zest to meals with few extra calories. You don't need to ladle it on till there are flames coming out of your ears. A little bit will go a long way.
Uses
Add a few drops of pepper sauce to anything that needs spicing up, including eggs, soups, seafood, and even frozen dinners. (These sauces can be high in sodium, so go easy on the shaker.)
Sprinkle red pepper flakes on pizza, pasta, or sandwiches, or add to sauces or salad dressing.
4. Curry powder. This complex spice mixture, which contains such ingredients as turmeric, ginger, cumin, and coriander, was created as a shortcut for preparing Indian food. While each of the spices can provide a small metabolic boost on its own, they may burn fat even better when used together. Turmeric itself has a variety of healthful properties, and shows promise as a potent anti-inflammatory agent that can help relieve joint pain and post-exercise muscle soreness.
Uses
Add as needed to flavor Indian and South Asian dishes.
Mix with ground beef to spice up burgers or meatloaf.
Add to soups and stews.
Mix with a little olive oil or light mayo as a dressing for chicken or tuna salad.
Uses
Add as needed to flavor Indian and South Asian dishes.
Mix with ground beef to spice up burgers or meatloaf.
Add to soups and stews.
Mix with a little olive oil or light mayo as a dressing for chicken or tuna salad.
Ice. Really? Well, yes. Regular old frozen water has several properties that can help you in your fight against excess fat:
When you blend ice into a fruit smoothie or protein shake, you get a thick, creamy consistency with no added fat or calories. And you're likely to drink it more slowly, if only to avoid brain freeze.
Making your beverages more refreshing encourages you to drink more, which is important when trying to lose weight.
When you drink an ice-cold beverage, your body actually has to expend calories to warm itself up to a normal temperature. Nobody agrees on exactly how much of a calorie-burning effect this has, and it's probably pretty slight. But every bit helps.
Uses
Blend ice cubes or crushed ice with other ingredients to make thick and creamy protein shakes, fruit smoothies, or Shakeology®. (Check your blender's instructions to make sure it's powerful enough to chop ice.)
Add lemon or fresh mint to water, and freeze it in an ice-cube tray. Whenever you want a cold glass of fresh, calorie-free flavored water, just add a few of the cubes
Don't keep your water ice cold while you're working out. When it's time for fast hydration, you'll want a slightly cool or room-temperature beverage that goes down easy.
5. Ice. Really? Well, yes. Regular old frozen water has several properties that can help you in your fight against excess fat:
When you blend ice into a fruit smoothie or protein shake, you get a thick, creamy consistency with no added fat or calories. And you're likely to drink it more slowly, if only to avoid brain freeze.
Making your beverages more refreshing encourages you to drink more, which is important when trying to lose weight.
When you drink an ice-cold beverage, your body actually has to expend calories to warm itself up to a normal temperature. Nobody agrees on exactly how much of a calorie-burning effect this has, and it's probably pretty slight. But every bit helps.
Uses
Blend ice cubes or crushed ice with other ingredients to make thick and creamy protein shakes, fruit smoothies, or Shakeology®. (Check your blender's instructions to make sure it's powerful enough to chop ice.)
Add lemon or fresh mint to water, and freeze it in an ice-cube tray. Whenever you want a cold glass of fresh, calorie-free flavored water, just add a few of the cubes
Don't keep your water ice cold while you're working out. When it's time for fast hydration, you'll want a slightly cool or room-temperature beverage that goes down easy.
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