It doesn’t get much simpler than this one. But don’t let the simplicity of this recipe fool you…This chicken is moist and full of flavor. Boneless chicken breasts are baked with a delicious mixture of honey, Dijon mustard, and curry powder, for a super-easy everyday meal. The curry adds dimension to boring everyday baked chicken. Prep time is under 15 minutes. Then bake and enjoy with any side vegetable for a high protein, low fat, low carbohydrate supper.
WANTED: Healthy Food Fast.
by Shari on Jan.15, 2012, under General HEALTH, General Nutrition, Healthy Snacks, Weight Loss
Healthy eating doesn’t really take any more time than unhealthy eating; it just requires a little more foresight.
Everybody has a story about when or why they gained weight, or why they have no time to eat right. When you’re constantly on the go, it can be hard to find time to eat, let alone eat healthy. So you turn to quick-fix foods that are high in fat, sugar, sodium, or calories, and low in essential nutrients. But eating is what gives us the energy to do everything on our to-do list. And when we are busy and “forget” to eat, or hurriedly rush into the nearest convenience store or hit up a vending machine for chips and a coke, we are not fueling bodies. So how do you find balance?
The solution isn’t to find more time, but to work with the schedule you do have. Instead of waiting in the fast food drive in line, use this time to visit the grocery store, and pick up prepared salads, sandwiches, and meats, pre-washed and cut fruits and vegetables, canned soups, low-calorie and low-fat frozen meals, yogurt, string cheese, and cereals.
To lose weight, and keep it off you must eliminate foods that aren’t healthy and eat foods that are good for your body. There is a strong correlation between how and what we eat and being well. People hold on to the illusion that there is no time to cook, no time to shop, and no healthy options for “fast food” meals. But just because there is no time to always sit down and eat, does not mean you have to eat poorly. What it boils down to is being prepared and carrying healthy snacks with you.
Healthy Fast Food...or is it Healthy Food Fast?
Here are some healthy tips to try:
- Cook a bigger batch of food on the weekends, and refrigerate or freeze for weekday lunches or dinners.
- Set an alarm for mealtimes. Even if you’re buried in work, don’t skip meals; designate a time to eat.
- Try not to do anything else while eating. Mindless consumption prevents the enjoyment of food. When that happens, people tend to eat more and eat unhealthy alternatives.
- Put fresh or dried fruit where you can see it to remind yourself of your goal to eat healthy. Bananas, grapes, and apples make handy and nutritious snack items.
- If at a restaurant, turn down the supersize option, and choose baked and broiled instead of fried.
- Order the lunch portion at dinnertime, and hold off on fatty condiments.
- Keep handy snacks around, such as fruits, dried fruits, nuts, seeds, trail mix, yogurt, cottage cheese, carrot or celery sticks, low sugar cereals, and wraps
Eggs are by far the fastest cooking protein you can get. Scrambling 2-3 eggs takes about 2 minutes. Sauté some spinach with a little garlic, or add some diced ham and cheese, and you have a healthy homemade meal in less than 10 minutes. This works for breakfast, lunch or dinner. Hard boil eggs take about 10 minutes. Boil extra, peel and place in Ziplocs and carry
Protein Smoothies...Quick, Versatile and Portable Meal in a Minute
with you for a quick protein snack or for breakfast on the run the next day.
Fresh fruit protein smoothies are also quick, nutritious and satisfying. They are so versatile… almost anything goes. And they travel well. 1 scoop of Whey adds approximately 25-30grms of muscle building protein for satiability. I recommend buying one of the many personal blenders on the market like the Ninja or Magic Bullet. Mix and go, in under 2 minutes.
Planning healthy meals and snacks ahead of time is especially crucial for people with junk food cravings. If you must have junk food, give the healthier alternatives, such as baked chips, dried fruit, or sugar-free Popsicles a try. Look for low-calorie, low-sugar, and low-fat options.
In place of chips, try light popcorn, whole grain crackers, carrot sticks, red peppers, and rice cakes.
For the sweet tooth, sugar-free pudding, sugar-free Jell-O, fruit bars, baked apple, fresh fruits, and dried fruits are options.
If you put your mind to it, you can come up with your own ideas for eating well with little cooking. It’s just a matter of wanting to find solutions.
ORANGE: It’s So Much More than a Pretty Color
by Shari on Jan.14, 2012, under Fruits and Veggies, General Nutrition
Eat more Orange if you want to Live Longer… and I don’t mean Cheese Puffs.
Have you ever noticed that people with poor diets, eat foods that are mostly beige in color? Breads, pasta, french fries… If you are trying to improve your diet, adding color is where it’s at. Orange pigment in foods, for one, provides a significant nutritional kick and should be incorporated daily into your meal plans. Some of the healthiest foods to be found are sweet potatoes, carrots, pumpkin and other squash, mango, papaya, apricots, cantaloupe and oranges/tangerines.
These foods are usually colored by natural plant pigments called “carotenoids.” Beta-carotene in sweet potatoes, pumpkins and carrots is converted to vitamin A, which helps maintain
Add ORANGE Everyday for Optimal HEALTH.
healthy mucous membranes and healthy eyes. Scientists consistently report that carotenoid-rich foods can help reduce risk of cancer, heart disease and improve immune system function. Recent studies have also shown that people who have large quantities of the antioxidant alpha-carotene in their blood (found chiefly in pumpkins and carrots) have a 61% lower risk of disease-related death. And carotenoid consumption protects against the risk of macular degeneration and cataracts. Citrus fruits like oranges are not rich in carotenoids; however they are an excellent source of vitamin C and folate, a B vitamin that helps reduce risk of birth defects.
Sweet potatoes are one of the best orange foods. They contain huge amounts of beta-carotene, manganese, copper, fiber, B-6, potassium, iron…. that’s a lot of nutritional power packed into a small potato case!
Adding more orange to your diet is easy. The produce department carries a variety of orange foods year round. Fruits like pumpkin are not just for Halloween. Like the sweet potato, pumpkin is one of the most nutritionally dense foods you can get and is inexpensive and convenient in its canned form. High in fiber and low in calories, pumpkin is simple to incorporate into recipes, like muffins, pancakes, and breads.
Incorporating orange fruits and vegetables everyday is not difficult to do and will improve your overall health while keeping illness and disease at bay.
EASY ORANGE ADD-INS:
ü Sliced orange peppers to a sandwich or wrap
ü Baby carrots to a salad
ü Apricots with mixed nuts for a healthy snack mix.
ü Fresh Orange, Peach, and/or Mango, Vanilla protein and almond/soy milk for a delicious “Orange Dream” Smoothie.
ü Thinly slice or dice sweet potatoes, lightly toss in olive oil, and roast in 375 oven for a simple side dish.
Cut up cantaloupe, mix with cottage cheese or yogurt for breakfast, or snack.
On your next trip to the grocery, be sure to fill you cart with plenty of color; and don’t neglect the ORANGE.
Is it Stew?, Chowder?, Bisque?… SHARI’s CRAB SOUP.
by Shari on Jan.08, 2012, under Fish and Seafood, High Protein dishes, Recipes
Call it what you please… A true treat your body (and taste buds) will love.
I just call it delicious.
I was in the mood for some crab bisque but traditional crab chowders and soups are loaded with saturated fats and calories from a combination of whole milk, canned creamed soups, butter and then more heavy cream. With some very easy substitutions, I was able to prepare and enjoy a hearty, satisfying soup, without the excess calories.
The secret: thicken the soup with a little corn and whole wheat flour! And the best part: IT’S EASY TO DO and ready to eat in about 20 minutes.
I promise you will not miss all those calories and fat.
SHARI’S Tasty Crab Soup
- 1 cup diced red potatoes (cooked), skin on. (Use up leftovers or to save time, try Simply Potatoes)
- 2 green onions, diced
What?... a healthy "cream" based soup . You won't miss the calories and fat.
- ½-3/4 cup creamed corn
- 1 tbsp whole wheat flour
- 1 tbsp olive oil
- 1-2 tbsp butter
- 2-2 ½ cups reduced fat milk
- 1 cup chicken broth
- 1 tablespoon cooking sherry
- Salt, generous pepper (white and black), thyme
- 16 oz lump crab meat
- Hot Sauce (Optional)
Heat olive oil in a medium sauce pan. Sauté diced potatoes and green onions until slightly browned over a med heat. Add the flour, creamed corn and 1 tbsp of butter stirring constantly. This will thicken and make a nice roux. Reduce heat and gradually stir in the milk (1/2 cup at a time), the chicken broth, and spices. Heat and stir, to just before the point of boiling. Use a whisk if you prefer to prevent clumping and better blend the sauce.
Once all liquids have been added, stir in the crab meat and continue to stir. Heat all the way through until hot, but not bubbly, stirring frequently. Add sherry and hot sauce (if desired) just before serving.
I prefer my soup on the peppery side but adjust seasonings to your personal taste.
Feed your Metabolism with Food.
by Shari on Jan.01, 2012, under General Nutrition, Motivation, Weight Loss
All Calories are not created equal.
Contrary to what you may have been told, the body does not burn and store 500 calories of fruit and veggies the way it does 500 calories of refined, processed or fatty foods. Some foods take more work to eat–and therefore burn more calories while you’re digesting them. Just the act of chewing foods like fruits, vegetables, whole grains, and lean cuts of meat can increase your calorie burn by up to 30%! On the contrary, many other foods lack certain nutrients and minerals that have been proven to stimulate the metabolism. The higher your metabolism level, the faster you will lose weight, provided you eat healthy food and pursue an active lifestyle.
Depriving your body of fuel is a surefire way to slow it down.
When you slash calories, the calories burned by eating are greatly diminished and so is your metabolic rate. Restricting calories also signals the body that there is no food available, so it tries to conserve stores of carbohydrate and fat by slowing down its metabolism. The best way to keep your metabolism revved is to eat regular meals with snacks when necessary to give your body a constant supply of healthy fuel.
Nutritional Superstars that Burn Calories
There are proven nutritional superstars that can fuel your metabolic fire and help you to burn more calories as you kick your diet into high gear. These foods/beverages act similar to the way a thermogenic or a cardio session in how they affect the body. They can ramp up your metabolism, and in essence, assist you in burning fat. When you wake up in the morning it is especially important to “break the fast” (and a sleepy metabolism) by eating breakfast. When you eat breakfast you start burning calories earlier, thereby burning more total calories through the day. And keep your metabolism pumping all day long, by eating several small meals through the day. You will tend to eat less at one sitting, which puts less burden on your digestive system and lets it work more efficiently.
So what are you waiting for? Let’s get your metabolism moving!
Food does some amazing things for our bodies, including fight disease. Try adding some of these metabolism friendly foods to your diet each day:
1. Oatmeal If you’re looking to jumpstart your metabolism, start your morning off with a bowl of oatmeal. This super food is rich in fat soluble fiber, which requires a lot of calories to break down. Eating oatmeal can also help decrease your cholesterol levels and reduce your risk of heart disease.
2. Grapefruit Studies indicate that eating grapefruit can reduce insulin levels. Lower insulin levels after meals can help your body process food more quickly and efficiently. This means that you burn more calories and store less fat.
3. Hot Peppers Adding some spice to your food can speed up your weight loss. Hot peppers, like jalapenos, contain a chemical called capsaicin, which gives these veggies their heat and causes a spike in your metabolism. This chemical also keeps the calorie burn going hours after you’ve finished your meal.
4. Lean Proteins The protein found in chicken, turkey and other lean meats takes a great deal of energy to break down. Therefore, your body burns a lot of calories during the digestive process. Protein is also an essential ingredient in building lean muscle mass, which burns more calories than fat.
5. Salmon and Tuna High levels of the hormone leptin have been linked to slower metabolisms and weight gain. A good way to lower leptin levels is to increase your intake of fish. The oil found in fish like salmon and tuna has been shown to cut leptin levels and help your body process foods more effectively.
Burn more calories with Green Tea
6. Low-fat Yogurt Low-fat yogurt is one of the best foods to eat if you’re trying to lose weight and boost your metabolism. Yogurt is full of calcium and protein. It gives you the energy your body needs to keep going all day and helps you build lean muscle mass. Yogurt can also help regulate your digestive tract.
7. Green Tea The caffeine found in green tea accelerates your heart rate and speeds up your metabolism. The tea also contains a chemical, known as EGCG, that stimulates the nervous system and helps you to burn calories at a faster rate.
8. Broccoli Broccoli is rich in both calcium and vitamin C. These two vitamins work together to help you burn calories faster and more effectively. Calcium activates your metabolism, while vitamin C helps you absorb more calcium.
9. Almonds Almonds may be high in calories, but they are also jam packed with essential fatty acids which are great metabolism boosters. And the healthy fat in almonds has been proven to help in lowering cholesterol.
10. Apples,Pears, Berries: These fruits are low calorie, high fiber, and rich in vitamins and antioxidants. Your body must burn calories to break down. Since they help you stay full for longer, you‘ll eat less. And they are naturally sweet!
Spices can fire up your metabolism too!
In addition to some of the suggestions listed, certain spices such as chiles, cinnamon, curry and ginger fire up your central nervous system and can boost your metabolism by as much as 12%.
Metabolism-Slowing Pitfalls
Just as there are natural ways to boost your metabolism, there are also natural ways you slow your metabolism — Here are a few:
- Skipping meals–always eat breakfast!
- Sleeping less than 6 hours a night.
- Eating empty calorie foods–exchange them for low carb, low-fat, high nutrition foods.
- Choosing processed foods–exchange them for whole grains, fruits and vegetables.
And don’t overlook the power of water!
Researchers in Germany found that subjects increased their metabolic rates (the rate at which calories are burned) by up to 30 percent after drinking approximately 17 ounces of water. Water is also a natural appetite suppressant that banishes bloat as it flushes out sodium and toxins. Drinking enough water will also help keep you from mistaking thirst for hunger. It is necessary to drink water at frequent intervals, because it is water that helps in digestion of food. So drink up! Make sure that you are starting your day with a big big glass of water and drink all day long. It’s hard to get too much water.
Fresh Start Solutions: A Healthy New You for the New Year
by Shari on Dec.26, 2011, under General HEALTH, General Nutrition, Motivation, Weight Loss
Quick fixes don’t exist for long-term health. Slow and steady wins this race.
We are creatures of habit. To make health-conscious changes, the changes have to fit in with our habits.
Have you ever changed, or tried to change, the way you eat? While you may want to change your diet, it can feel too hard and time-consuming. And when you are busy with work, family…life, there is just no time for added complication, right? But, it’s the New Year and you are making a promise to start (and stay) on a strict diet to lose weight, but are you just setting yourself up for more frustration and failure…again?
Shifting to healthier eating habits can seem complex. Nutritionists tell you, “Eat more vegetables; reduce your saturated fat; watch the sugar; buy organic; avoid trans fats; get enough calcium; eat low carb; high protein…” On and on it goes.
Little wonder most people put off changing their diet…or opt for trendy rapid weight loss plans.
You already know that commitment is crucial for success; so you consider one of the popular commercial diet programs that promise quick and easy results. This craving for instant gratification is why people gravitate to fad diets. Unfortunately, (and statistically); these plans don’t let you MAINTAIN weight loss. Once you “go off” the diet, and return to old ways, the bad habits return along with weight gain and associated health issues.
But no need to feel discouraged. Small, incremental changes are the key to success. Health altering changes simply involve re-education to meal options that promote consistency while keeping your body filled with nutrition. It is more a mind-shift and a behavior change, not a diet. Learn to change the behavior you are used to and focus on building habits of living that improve your life.
Shift your attitude to viewing food as a fuel to sustain life and not something that controls your quality of life. We all have different body compositions, likes and dislikes, and finding success in making healthy lifestyle changes is a process that will take a little time and experimentation. Start with small steps and before you know it, the small changes add up to become part of a healthy new lifestyle. For example, when you wake up tomorrow instead of skipping breakfast, eat a small meal consisting of healthy carbs, protein and a little fat. Do this for a week. Once this works for you with little effort, it will be time to make another small change.
Eat Real Food (and less of it)
No matter what diet you follow, make sure most of it comes from food without bar codes. Whole foods, with minimal processing and preservatives are best. Concentrate most of your shopping time around the perimeter of your grocery store. Chances are the fresh produce, whole grain breads, meat and seafood departments, and dairy cases are around the perimeter of the store. Then dip into the isles for staples, like oatmeal and olive oil. And you don’t need nearly as many calories as you think you do. Most women will lose weight (or maintain it) on 1,250-1,600 calories and most men between 1,500-2,000. Cutting calories by about one-third is also one of the best strategies for living longer.
Suggestions for the New Year / and a Healthier New You:
- eat more fruit and vegetables
- have a better awareness of your eating patterns and how to make your diet work for you
- try some different foods and increase the variety in your diet
- be on the way to controlling hunger and the portions you eat
- work out some strategies for eating well when you’re busy
Follow these eight rules of eating, and you’ll more easily manage your weight and improve your nutrition From YOU: The Owners Manual by RealAge experts Micael F. Roizen, MD and Mehmet C. Oz, MD.
Marinated Curry-Dijon Chicken
by Shari on Dec.11, 2011, under Egg and Main Course Ideas, High Protein dishes, Recipes
Spicy and Flavorful… AND it Smells amazing as it bakes.
3-4 boneless chicken breasts, split into cutlets. (About 2-2 1/2 lbs. )
Simple Marinade... makes for a flavorful twist on everyday baked chicken
In a small bowl mix together the following:
- Equal parts (about 1/3 cup) Dijon Mustard and honey,
- ~1 Tbsp Soy Sauce
- 1-2 Tbsp Curry Powder (more if you like it spicy)
- Garlic Powder, Black Pepper (or garlic pepper)
- Dash Cayenne Pepper to taste
Preheat oven to 375 degrees.
Spray a large baking pan with non-stick Olive Oil spray. Place chicken pieces in single layer in pan. Brush liberally with herb marinade on both sides. If you have time, let the chicken marinate for an hour or more before baking.
Place in 375 degree oven for 40-50 minutes, turning the chicken and basting again halfway through. Actual cooking time will depend on the thickness of your cutlets.
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For variety, grill cutlets instead of bake
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If you are not on a carbohydrate restricted meal plan, this pairs well with basmati or jasmine rice.
A New Perspective…. “From The Dark Side”
by Shari on Nov.20, 2011, under Family News, Fitness, Motivation, Natural Bodybuilding, Strength and Agility Training
The great thing in this world is not so much where we are, but in what direction we are moving.
–A couple weeks before my last Body Building competition in 2009, I weighed 100 lbs with a body fat ~11%. I was hungry and exhausted from extreme dieting for over 16 weeks. My entire life revolved around insanely meticulous calorie and nutrient counting and timing. I spent HOURS every week preparing, carefully weighing and packing each meal, and was (many would say) obsessive about eating the exact calculated ratio of proteins, carbohydrates and fats at precisely the right time of day. As my weekly caloric intake decreased, so did
INBF Natural Atlantic Coast Oct. 2009
my energy and I had less to put into my training or more importantly … to my family, friends and work.
—Today, I weigh 115 lbs and maintain a body fat of ~16%. Eating healthy is still a top priority in my life. I do not allow my diet to control me, although I am quite strict and careful about what I put into my body. .. but it is a process that still requires self control and discipline. And YES, I still carry my cooler with me almost everywhere I go… (Some habits never die!) These days however, I enjoy a variety of foods, and feel freedom to experiment with new recipes and ingredients without depriving my body of the nutrients it needs… or worrying that I may eat too many carbs or not enough protein at any given meal. I go to restaurants, and cook-outs and cocktail parties again.
After each body building season, I was nervous about gaining too much weight….I liked looking lean and muscular. But what I learned was this: All this new energy allowed me to focus more intensely on my lifting. … AND I quickly found out:
More Energy = More Intense workouts = EVEN MORE MUSCLE
Yes, I know, this is NOT rocket science. But initially I was so worried about that damn scale. Just like SO MANY of us. Why do we so obsess over the scale? What exactly is “too much weight” … We need to stop focusing on the scale but on our own unique body composition. Today, I weigh more than I have in years, but I wear exactly the same size clothes, though I have stronger, more athletic physique. My body fat percentage is in the excellent range for someone who is almost 50 years old. My energy and my disposition are better than ever… I feel (and look) healthier than I have in a long time. (Most days) I am not obsessed by the mirror, or the scale. And as I get stronger and continue to build more muscle…. I continue to burn unwanted body fat.
So now I look back on the last year or two with an entirely different perspective. Body building gave me purpose and a goal and provided a direction and an accountability I needed in
APF Nationals Raw Power Lifting - April 2011
my life. It is a part of me but it doesn’t define me anymore. I’m not saying that I am done body building; I honestly don’t know. The competition circuit is amazing fun and has given me the privilege to befriend some really spectacular people. I have great respect for the athletes and the sport. I appreciate how difficult the journey to the stage is. So, it’s not so much that I have fallen out of love with bodybuilding but I’ve got a new itch. I have fallen in love again… with power lifting. The dark side, as some of my new lifting friends joke. I am a student again and I love all of it –from the scraped up shins to my overly callused hands. You not only have to have physical strength, you have to be tough to be a power lifter. There is no place for fear. You have to overcome your fears and your weaknesses. You have to not be afraid to fail or afraid of pain because there will be many failed attempts and a lot of pain. So here I go again pushing to my very limits, taking on new challenges, not only in body, but also in mind and spirit. I’m on a journey again. I am chasing numbers again, but this time around the numbers I chase have nothing to do with counting carbs. All I know is that while on this journey I’m determined to become the best lifter I can be…
Yes, I’ve fallen to the dark side. And I’m all in. Some may even say I’m obsessed.
“The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.”
Fitness Plateaus: How to get your body out of cruise control.
by Shari on Nov.13, 2011, under Fitness, Motivation, Weight Loss
“… There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.” Bruce Lee
Workout plateaus are nothing new. You are hitting the gym routinely. You feel more energetic and look better, but suddenly now you‘re not feeling the burn anymore. The scale stops moving and your body becomes immune to the stress of exercise. You have hit the wall. Fortunately, it usually only takes a few changes to overcome a workout plateau.
The key to overcoming plateaus is change.
Changing up just a few things can make a big difference. Our bodies are highly adaptive and are constantly working to maintain homeostasis—so the workout that was so challenging and making you sweat and burn calories 6 weeks ago is no longer. Changing your approach or routine will help you blast through frustrating plateaus. Remember the body acclimates to repeated challenges, making it necessary to make changes every four to six weeks.
A few suggestions from Web MD:
Pump it up. Instead of 40 minutes on the treadmill, pump up your metabolism with high-intensity intervals. Do four minutes of any cardiovascular exercise as hard as you can; then two minutes of strength-building exercises (using free weights or weight machines). Repeat this “harder/easier” cycle five times. (The magic cardio-to-weights ratio is 2-to-1.) Your
Change workout activities, intensity and break through plateaus.
post-exercise metabolic rate and fat loss will increase much more than if you exercised 40 minutes steadily at an average pace, and you’re also building lean muscle mass.
Shake it up. Walking doesn’t do much to help you lose weight, even though it’s good for your health. Instead, mix up your cardio intervals by throwing in new things every week: the elliptical machine, the recumbent bike, the rowing machine, the stair climber. Keep your body guessing.
Start it up. The one time when simple aerobic exercise can really boost your metabolism is in the morning. When you first wake up, your liver has burned through your carbohydrate stores, and light aerobic exercise can jump-start the fat-burning enzymes in your liver. So start your day with a brisk walk.
Count it up. You might think you’re not snacking between meals, but it’s easy to miss the bites of your kids’ leftovers you take here and there. For a few days, record everything you eat. Make sure the extra food you take in is accounted for — either by cutting out your dinner roll or by doing an extra high-intensity interval.
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*Varying your activities or cross-training is important to avoid or break through plateaus. But while changing up type of activity is important, it is also important to implement variations in intensity.
Specify different days of the week as low, moderate or high-intensity days. Grab a new partner to work out with. Get out of the gym and move your workout outdoors. The mix-up of activities will also keep your workouts enjoyable, thus helping with motivation as you break through the wall.
And if you’re not strength training, now is the time to start. A pound of muscle burns more calories than a pound of fat. And you want to replace fat with muscle to increase the amount of calories you burn a day. If you are already lifting and have hit your plateau: You MUST step up the intensity of your strength training program. Bump up the frequency of your training from twice to three times a week. Increase the amount of weight you’re lifting to challenge your muscles even more or try a more challenging exercises.
But plateaus do not necessarily mean you need to work harder or spend more days at the gym. It may be time for an active rest. Proper rest and recovery from working out is so important, it may just be the deciding force behind results and no results. Consider taking a few days, to up to a week off from structured exercise, and instead take leisurely walks, play ball with the kids, or take a yoga class. Active rest rejuvenates the mind and the body and allows for overworked muscles to rest and rebuild. You will return to exercise stronger and ready for new challenges.
Wake up and…. EAT!
by Shari on Sep.18, 2011, under General Nutrition, Weight Loss
You’ve heard it since you were a kid: Breakfast is the most important meal of the day. And if shedding excess weight (and keeping it off) is among your health goals, a healthy breakfast holds one key to success.
You may think that skipping breakfast is an easy way to cut calories when trying to lose weight. A growing body of research, however, indicates that eating breakfast is a successful strategy for lasting weight loss. Data collected by the National Weight Control Registry (NWCR) showed that over 90% of successful dieters usually eat breakfast. These are people who have lost a significant amount of weight and kept it off for a long period of time.
- Eating breakfast can reduce hunger later in the day, which makes it easier to avoid overeating. . Some studies have found that those who skip breakfast end up eating more calories through the course of the day compared to those who don’t – and weight gain is the result.1This may be due to increased feelings of hunger which can lead to overeating, particularly higher-fat foods later in the day. Furthermore, people who eat breakfast regularly have better vitamin and mineral status and eat fewer calories from fat. In addition, the prolonged fasting that occurs when you skip breakfast can increase your body’s insulin response, which in turn increases fat storage and weight gain. In fact, skipping breakfast actually increases your risk of obesity.
Reduced hunger.
- Eating breakfast may get you on track to make healthy choices all day. When you eat breakfast, you tend to eat a healthier overall diet, one that is more nutritious and lower in fat. When you skip breakfast, you’re more likely to skip fruits and vegetables the rest of the day, too. Choose foods that you enjoy and that fit your
What's for Breakfast? You need to eat to lose.
dietary weight loss goals. Whole grains, fruits, low fat dairy (yogurt) and lean protein, such as eggs. Proteins provide a feeling of satiety which means you will feel full longer while actually eating less. High-fiber complex carbohydrates like whole-grain breads and cereals (like oatmeal) will keep you satisfied. Fiber also increases that sensation of fullness. Look for breakfast cereals that provide at least 6 grams of fiber per serving, suggests Harvard Men’s Health Watch, but make sure your choice is low in sugar (less than 10 grams per serving). If you are not keen on eggs or cereal, try a high protein smoothie, made with fruit, low fat milk and protein powder, spread some almond or peanut butter on whole grain toast, or melt some low fat cheese on a whole grain english muffin.
Healthy choices.
- Eating breakfast gives you energy, increasing your physical activity, which boosts your metabolism and may in turn actually assist in burning more calories. Consider this: If you don’t eat in the morning, you are literally forcing yourself into running on empty. If the last time you ate was 8 p.m. last night and you don’t eat lunch until noon today, that’s sixteen hours of no refueling! Your body is screaming out for fuel so it stands to reason that skipping breakfast is associated with decreased physical activity. A healthy breakfast refuels your body and replenishes the glycogen stores that supply your muscles with immediate energy. Increased energy levels will allow you to be more active during the day and give you more chances to burn calories. In turn, you are more likely to go for a run or hit the gym if you don’t feel exhausted all day.
More energy.
Bottom Line:
Breakfast as part of a daily routine is a key strategy to use as part of a lifestyle management approach for long-term, sustainable weight loss. So, if you’re trying to control your weight and you frequently skip breakfast… you may wish to reconsider.
http://www.fitday.com/fitness-articles/fitness/weight-loss/whats-for-breakfast-10-morning-meal-ideas-that-can-help-you-lose-weight.html
Pool Running –Be kind to your joints AND burn more calories!
by Shari on Jun.04, 2011, under Fitness, Strength and Agility Training
Get your feet wet and get in great shape.
It may look a little weird but pool running is one of the best cross training activities that’s not just for runners. And it’s FUN!
Do you know someone who HATES to work out because they can’t stand to get sweaty and overheated? Pool training might be the ticket that can whip them (and you) into shape! Water resistance offers a no-impact, relaxing workout that still taxes the body, increases heart rate and results in an ideal cardiovascular exercise. Water running tests your endurance and fitness, increasing oxygen consumption and heart rate without putting weight and strain on your joints. We all know that running on pavement is a notoriously high impact activity. But water acts as a giant cushion for the body and is much kinder to joints and tendons than tarmac and other surfaces. And the deeper you wade into a pool, the lighter your body becomes.
“The magic of the water,” says Jane Katz, Ph.D, a former Olympic swimmer, coach and author “extends the life of your
Burn calories and give your joints a break!
running by providing comfort, safety and a greater range of motion.” Because the water pressure in a pool is significantly greater than air pressure, exercising in a pool provides two extremes at once–the resistance to stress the body and the liquid density to protect it. So even when you travel, you can get a good workout from walking laps in waist –deep water in the hotel pool.
Added weight of ankle weights in a pool may be just what is needed to mix up your cardio routine and keep it challenging and interesting! The benefits of using ankle weights under water include enhanced resistance for not only your legs as you run or swim, but provide added resistance for your body in general. Ankle weights tend to not cause joint damage or stress when used underwater. If you are overcoming an injury, don’t stop working out… work out smarter! Under water activities carry a lesser chance of joint strain and low impact and/or pool exercises can still give great results without compromising your routine or setting you back from your health goals.
Water Running:
As with any new workout program, start and progress gradually. Water running may not feel as grueling as running on pavement but it does require a good bit of energy. Studies by Dr Robert Wilder, a physiologist and the director of sports rehabilitation at the University of Virginia, have shown that the added resistance of water – it is 800 times denser than air and provides up to 12 times the resistance you get on land – means that you work harder and expend more energy pool-running than you do on land. On average a person can burn 11.5 calories per minute running in water. One study done at New York’s Nicholas Institute of Sports Medicine found that walking at 3 miles per hour in mid-thigh water depth burned twice the calories of walking at the same speed on land
The exact number of calories burned are influenced by several different factors:
– your age
For buoyancy during deep water running/jogging
- weight
- fitness level
- water temperature
- range of motion used
- intensity
- time of day
- technique
At first you may find that you fatigue early and fail to sustain an entire workout. Give it time. In water, when you double your speed, your legs encounter a four-fold increase in resistance. While running, your body should be perpendicular to the pool. Your legs, however, should not flow as in typical running. To attain the greatest amount of resistance and smoothness, “sweep” your legs forward, from toes to hips, with minimal knee lift. This form, similar to the movement done on a cross-country ski machine, uses the entire leg to drive against the water.
Training Tips: Any type of training, from tempo runs to speed work, can be replicated in the water. For example, you can alternate faster leg action for 2 minutes with 2 minutes of easy striding (with high knees). Or you can go hard
for 10 minutes, easy for 5, then repeat. Studies show you get virtually the same benefit as running “on-land” but with less wear-and-tear on the body.
If you engage in deep water running, you will need a special flotation belt known as an aqua jogger to keep you upright and afloat and enables you to run instead of merely treading water. If you are running where your feet make contact with the pool floor, you should consider some aqua shoes (with rubberized soles) to protect the feet and prevent sliding.
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Welcome to SHARI'S SPACE
I am a professional bodybuilder and power lifter who began competing at the age of 45. I am passionate about eating healthy and KNOW that combining good nutrition with cardiovascular, strength and core conditioning CAN and WILL transform any physique. As a certified wellness and nutrition coach, I help others fulfill their goals towards a healthier life. Through this site, I hope to share with others what I have learned along the way. If you want something... you have to go after it. Setting goals is not enough. You must make a commitment and believe in yourself. "Train the body - the mind will follow." . . . . . . If you do this, absolutely Nothing is unattainable. In good health, Shari
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