Shari Duncan

Weight Loss

Tracy’s Incredible Veggie Crust-less Quiche
Shari

by on Jan.12, 2011, under Egg and Main Course Ideas, Fruits and Veggies, High Protein dishes, Recipes, Weight Loss

Simple, versatile and ohh soo good for you….

This is the time of year when people have maxed out on candy, sugar and rich holiday foods and the body screams out: “Feed Me Something Healthy!” Fortunately, Eggs, cottage cheese, spinach all top the “super foods” list!

This protein packed and low carbohydrate, low fat quiche is incredibly healthy and very easy to throw together. It makes for a great tasting party appetizer*, brunch or  meatless supper. Experiment with just about any base you want for this dish. You can use practically any vegetables that are in season or whatever is on hand in your refrigerator which means  a lot of variety with just this one basic recipe.

The base is practically carbohydrate free and very low fat and packs an impressive 25 grams of lean quality protein per serving!  That makes this pie a good meal choice for even the strictest dieters or during contest prep. You can choose to mix in some  low fat cheeses for added flavor.. but this does add to the total calories/fat per serving so be sure to add this in if you are counting your fat grams.

Eggs, Egg Whites and Low Fat Cottage Cheese.. the Protein base for a very healthy meal.

This is how I “tossed” mine together… in less than 15 minutes of prep time:

  • 6 whole eggs plus
    8 egg whites (I used 1 cup of egg beater egg whites)
  • 10 oz  low fat/fat free cottage cheese
  • Herbs – I chose McCormick Mediterranean blend (Oregano, red pepper, Rosemary, Thyme and Paprika)
  • Sea Salt-pepper
  • Vegetable(s) and/or lean meat (s) of choice

Optional:  ¼-1/3 cup fresh shredded cheese – (I used Asiago, Romano, and Parmesan blend) but you can use low fat swiss, chedder, jack, or Feta

  1. Blend eggs, egg whites and cottage cheese, (shredded cheese, if using) with wire whisk until well combined. Add salt, pepper and other spices.
  2. Fill bottom of 9” pie pan with vegetables of your choice.  I used fresh baby spinach, sliced mushrooms,  2 green onions, and 1 diced tomato.

    Use ANY fresh veggies and herbs and bake! EASY !

  3. Pour egg mixture over vegetables.  Bake 30-40 minutes at 400 degrees until center is set and outside edge is golden brown. . Let cool.
  4. Slice “pie” into 4-5 servings:

Can be stored 4-5 days in the refrigerator.

Approximate Per portion. (Without added cheeses): Calories 183, 25 g of protein, 7g fat, and 4g of carbs

*Use muffin tins in place of pie pan if preparing as a party appetizers.

For Meat Eaters… try it with diced Canadian or turkey bacon, ham or diced chicken.

This was my first attempt at making a quiche and I cannot believe how simple and how GOOD this was.  This will definitely become a new staple in my kitchen.  Cannot wait to try it with zucchini!   THANKS TRACY!

Leave a Comment :, , , , more...

Me Exercise?…To be healthy, You got to GET UP and MOVE!
Shari

by on Dec.26, 2010, under Fitness, General HEALTH, Motivation, Weight Loss

The human body is not designed for inactivity.

You and I need to exercise to get healthy to maintain good health.  Period.

It is hard to admit that we are getting fat as a nation. While it may be hard to admit in words, it is not hard to see the evidence as we look around.  And it is no longer just one particular group that need to make lifestyle changes, it’s every where, every demographic…and every age group; even our children.

But, What many don’t realize is that even if you are not overweight, exercise has numerous benefits that are important for maintaining a healthy body and a healthy mind.

Besides a general increase in overall quality of life, here are 10 documented benefits of exercise.

  1. Lower mortality – a daily 2 mile walk can add years to a life over that of a sedentary person’s life.

    Grab a friend and get to it!

  2. Improves cardiovascular health – Heart becomes more efficient through exercise and heart rates decline (good cholesterol – LDL decreased).
  3. Has a positive effect on blood pressure and reduces blood pressure in people with hypertension (Bad cholesterol –HDL increased).
  4. Reduced risk of certain types of cancer; particularly colon.
  5. Lower risk of diabetes because regular exercise lowers blood glucose levels; which help to control blood sugar levels.
  6. Regular exercise helps in weight control as well as favorable effect on body fat distribution away from abdominal area and aides in bringing dangerous body fat levels down to a healthy range.
  7. Exercise (especially weight bearing) can contribute to optimal bone density and help protect against osteoporosis.
  8. Physical activity counters anxiety and depressionimproves mood and the ability to cope with stress. Exercise releases chemical substances called endorphins that work as an effective anxiety reliever.
  9. Moderate activity enhances immune system and aides in resistance to colds and infections.
  10. Exercise improves balance, strength and flexibility – all which canreduce risk of falling.

BOTTOM LINE: Get up and move. Leave all of the excuses.  A little exercise not only does your body and mind good…. It may just give back to you much more than you put into it.

In good health,

shari

Leave a Comment :, , , , , more...

The Competition Diet… A Little Art, A Little Science = A Lot of Lean.
Shari

by on Dec.06, 2010, under Fitness, Natural Bodybuilding, Weight Loss

GETTING LEAN:

Getting really lean is an art form…and a science. It is NOT about starving yourself. In fact starving yourself would be the worst thing you could do.

The months before entering a physique competition are extremely difficult and require plenty of discipline and perseverance.  Eating the correct foods in the proper proportions and at the appropriate time is vital to getting your physique  primed for the stage.

The information presented here assumes the reader has a certain level of nutritional knowledge.

HOW MANY CALORIES EVERY DAY?

Sculpting the physique for competition takes weeks of disciplined dieting

Sculpting the physique for competition takes weeks of disciplined dieting

Calories: A VERY general rule of thumb is 16 x your bodyweight. So if your goal is to weigh 125 pounds that would be 2000 calories a day intake to maintain a bodyweight of 125. To lose weight eat clean and eat with a slight calorie deficit, about 200 to 300 calories below your maintenance level.  Over time you will figure out the correct balance and will make adjustments accordingly.

PROTEIN: Eating the correct amount of protein is PARAMOUNT to helping you build and maintain a muscular physique, since proteins are the building blocks of muscle in your body. You should eat at least 1 gram of protein for every pound of body weight EVERY day. Protein should be consumed at every meal.

CARBS: Fifty to sixty percent of your daily caloric intake should come from carbohydrates until about three months before your competition. At this point, carbohydrate intake begins to be cut  to 20 to 40 percent. Eating the right types of carbs will make all the difference in your physique. Whole-grain carbohydrates such as brown rice, whole grains and quinoa digest slowly in your body. As weeks progress and the number of allowable carbohydrate grams is reduced, you will be getting more of your carbohydrate calories from veggies and limiting fruits to 2-3servings daily.

FATS: Fat intake will be reduced when preparing for a physique competition.  Most people can consume up to 30 percent of calories from healthy fats until about the three-month mark, then as weeks progress, gradually reduce fat intake to 10 to 20 percent.

You need to keep an eating log and record your food intake so you can make accurate adjustments. If you are very active you may have to eat more. If you are naturally obese and hold onto body fat easily you may have to eat less. The only way to really know (how a certain level of food intake will affect you) is keep an eating log and discover what effect eating a certain amount of calories for a month has on you. Ask yourself: Did I get leaner? Did I lose muscle? Did I gain fat? Then make adjustments.

** Remember metabolisms vary significantly from person to person – I am able to keep my healthy fats at ~25% during the leaning phase.  I focus more on gradually cutting carbohydrate calories, and increasing cardio sessions as the weeks progress.  I am also not as “carb sensitive” as some.

This basic template for macronutrient ratio’s works for me:   Protein: 35-40%, Carbs 35-40%, Fats 25%. As I begin to cut carbohydrate calories, I may gradually increase protein, (to keep calories up) depending on the progress I am making.

 Programs like Fitday.com provide online support for macronutrient tracking

Programs like Fitday.com provide online support for macronutrient tracking

Basic rules to lose body fat:

Eat every 3 hours. Six small meals a day. Avoid foods that spike your insulin levels (like bread, sugar, and pasta) or foods high in fat (bacon, cakes, butters, fatty meats). Focus on high fiber foods (vegetables, whole wheat, fruits) and protein foods (whey protein, egg whites, fish, lean chicken, low fat cottage cheese, and meal replacements).  This increases your metabolic rate. Remember to consume 200-300 calories a day below maintenance level. Also eating every 3 hours tricks your body into thinking YOU ARE NOT DIETING (constant blood sugar level) so it does not store fat (go into famine mode).

As weeks progress, gradually decrease carbs without cutting calories. Eat more vegetables and more protein. Low carb intake lowers insulin levels, you store very little fat, and activate fat burning mechanisms in the body. Keep the calories up though. As you begin to decrease carbs,  you will also increase cardio.

When your metabolism slows (from dieting), eat more for 1 to 3 days. Usually one day will do it. Exercise more (increase intensity) as well. Get your metabolism moving again. Usually 300 to 400 calories above maintenance will do it. Carb cycling works well for me when dieting.  I incorporate 1 – 2 “re-feed” days per week; with the 2 higher carb days falling on the most strenuous training days (eg squat, leg days). Having these 2 days also helps to restore depleted energy stores (physically and mentally!)

Water and Supplements

Water is one of the most important components of a competition diet and should not be overlooked.  Aim to drink at least a gallon of water every day leading up to the competition.  Avoid alcohol consumption. Certain supplements can aide you in the preparation phase as well.  Consider taking supplements such as a multivitamin and mineral; antioxidants, including green tea; branched chain amino acids (BCAA’s); glutamine and glucosamine.

Leave a Comment :, , , , , , more...

Strengthen your Immune System the Natural Way: With Food
Shari

by on Nov.21, 2010, under General HEALTH, General Nutrition, Weight Loss

The more informed you are about what breaks down the immune system and what keeps it strong, the easier it will be to stimulate and strengthen it.

Your whole body will love you for it.

The Immune System is a barrier, your defense mechanism against infection, viruses, fungi and bacteria and all other harmful organisms that can enter our body. The breakdown of the immune system begins when toxins from the foods we eat, the environment we live in, and a poor diet causes our systems to weaken and not function properly. When the immune system starts to weaken, our bodies are subject to fatigue and illness and it is very hard to ward off infections.

There are many ways to enhance immune system dysfunction.  It will probably not surprise you to learn that eating a well balanced diet tops the list to keeping the immune system functioning properly. Specifically, a diet high in fruits and vegetables has many of the phytonutrients critical to enhance immunity as well as many of the important vitamins and minerals.

Get some color on your plate!

Incorporate colorful foods to boost your Immunity

Incorporate colorful foods to boost your Immunity

Eat variety, and make sure when you are shopping, you get all kinds of fresh and exciting foods to cook with. A steady and balanced intake of essential vitamins and minerals helps to keep our immune systems working properly by providing us protection from infections and disease. Fish, poultry, lean meat, low-fat dairy products, cereals and legumes (peas, lentils, and beans) are all good sources of minerals. Foods such as cheese, eggs or liver, which supply vitamin A, and spinach, sweet potatoes or carrots, which are good sources of beta carotene, should also be eaten daily. Intact whole grains, not the flour products made from them are what really strengthen the digestive system. Fiber (as found in whole grains) helps cleanse the colon of toxins and helps prevent intestinal infections.

Additionally, generous amounts of high quality protein are important for maintaining rapid production of cells to support the immune system, preventing loss of lean muscle mass and boosting energy.

Water:

This is essential for regulating all of the body’s systems. It eases the job of the kidneys and liver to process and eliminate toxins from the blood. It helps keep mucous membranes moist enough to combat the viruses they encounter. And it is a little known tool for reducing sugar cravings. Try a big glass of water the next time you are craving sugar, then wait a few minutes and see if the need for the sugar is really still there.  Non-caffeinated hot teas with lemons (herbal, green, white, and ginger) are also great immune boosters that facilitate the reduction of inflammation and swelling within the body

The vitamins known as the antioxidants are C and E.  These particular vitamins stimulate immunity and protect the body against cancer by neutralizing the free radicals. It is no coincidence that just as the flu/cold season starts all the amazing citrus fruits come into season as they are packed with Vitamin C and will help keep your immune system in top shape.  Also Vitamin A strengthens the immune cells.  It plays an important role in supporting the cells of the skin, gastrointestinal tract and lungs – plus vitamin A promotes the formation of the protective mucous in your gastrointestinal tract.

Four Habits that weaken the immune system:

1)        Overdosing on sugar – There is strong evidence that sugar has a negative effect on the function of the immune system. Eating or drinking 100 grams (8 tbsp.) of sugar, the equivalent of one 12-ounce can of soda, can reduce the ability of white blood cells to kill germs by forty percent. The immune-suppressing effect of sugar starts less than thirty minutes after ingestion and may last for five hours. In contrast, the ingestion of complex carbohydrates, or starches, has no effect on the immune system

2)         Excessive Alcohol – Excessive alcohol intake can harm the body’s immune system in two ways. First, it produces an overall nutritional deficiency, depriving the body of

maintain a healthy weight for a healthy immune system

maintain a healthy weight for a healthy immune system

valuable immune- boosting nutrients. Second, alcohol, like sugar, consumed in excess can reduce the ability of white cells to kill germs.  One drink (the equivalent of 12 ounces of beer, 5 ounces of wine, or 1 ounces of hard liquor) does not appear to bother the immune system, but three or more drinks do.

3)        Food Allergens – Many people are sensitive to certain foods, which can result in symptoms including intestinal distress, fatigue, and even weight gain. Common foods that create such problems are dairy, eggs, gluten (the protein in wheat), soy, corn, and food additives.

4)        Too Much Fat –Obesity can lead to a depressed immune system. It affects the ability of white blood cells to multiply, produce antibodies and rush to the site of an infection. Consuming too much food at one setting also puts extra stress on the digestive system. Increased digestion takes a lot of the body’s metabolic energy, leaving very little energy for the immune system.

A healthy diet is the foundation of long term health maintenance and a strong immune system. An optimal diet will reduce the risk of disease and strengthen the body’s defenses and natural healing power. It will help you to reduce the other daily stresses to your system, and even positively affect your moods and sense of wellbeing.

When you begin to eliminate or reduce the most harmful foods, and at the same time, add more of the beneficial ones notice how this begins to affect your digestion, your energy level, even your moods. As you start to feel better, you will be more motivated to keep making changes. As you integrate more healthful foods into your diet, you will discover the natural tastes and sweetness in simple foods.

So, what will you try today?

Leave a Comment :, , , , more...

Pan Sautéed Cabbage with Onions
Shari

by on Oct.03, 2010, under Fruits and Veggies, General Nutrition, Recipes, Weight Loss

Traditional methods of steaming or boiling make cabbage watery. To retain the maximum number of nutrients and more robust flavor, saute cabbage.

A healthy Sauté method, is very similar to steaming and enhances the flavor the of cabbage Slice cabbage into 1/4 -inch slices and let sit for 5 minutes to boost its health-promoting benefits before cooking.

  • 1 medium head of green cabbage
    Simple Ingredients.. Sauteed Cabbage compliments any meal.

    Choose Cabbage Heads with compact leaves that are heavy for their size.

    3/4 of one medium yellow onion, finely chopped (or one smaller onion)
    1 large clove of garlic, minced
    2 Tbs. olive oil
    coarse sea salt
    freshly ground black pepper
    1 ½ Tbs. balsamic vinegar (or apple cider, or pepper vinegar)

Cut the head of cabbage in half, and then slice the cabbage into strips about 1/4 to 3/8 inches wide. Finely chop onion and mince garlic.

Heat a wide-bottomed sauté pan over medium-high to high heat. When the pan is hot, add the olive oil. Add onions and cook for 1-2 minutes, or until they just begin to soften and become translucent. Add minced garlic and cook for one minute.

Add the first third of the cabbage to the pan in an even layer. Sprinkle with salt and pepper to taste.  Let the cabbage cook– without stirring– until the bottom is browned and slightly crispy without being burned. –  This is no small task to keep the heat high enough to brown the bottom but not so high as to burn it.

When the first layer is browned on the bottom, use a wide spatula to flip it, making sure to scrape up all the bits of browned, crispy goodness on the bottom of the pan. After flipping it, add the next layer of cabbage, and repeat the process.*

When all of the cabbage has been cooked through and browned well, drizzle about 1 ½ to 2 Tbs. balsamic  (or other) vinegar over the top and stir well for about 30 seconds. Remove from heat and serve immediately or cover and store in a slightly warmed   oven. This can also be made ahead and reheated.

Balsamic vinegar lends a rich caramel color and a slightly tangy, lively flavor .

Sauté in olive oil as a much healthier and flavorful alternative to butter or margarine.

Simple Ingredients that provide Cancer fighting protection.
Simple Ingredients that provide Cancer fighting protection.

* After adding the second layer, it becomes too difficult to “flip” the whole thing, so simply stir it with the spatula, turning portions as they brown.

Cabbage Health Benefits

The nutritional value and health benefits of cabbage make it ideal for:

  • Maintaining optimum health
  • Weight loss

Cancer prevention tops all other areas of health research with regard to cabbage and its outstanding benefits. More than 475 studies have examined the role of this cruciferous vegetable in cancer prevention (and in some cases, cancer treatment). The uniqueness of cabbage in cancer prevention is due to the three different types of nutrient richness found in this widely enjoyed food. The three types are (1) antioxidant richness, (2) anti-inflammatory richness, and (3) richness in glucosinolates.

  • In one recent study, short-cooked and raw cabbage were the only types of cabbage to show cancer-preventive benefits-long-cooked cabbage failed to demonstrate measurable benefits.
  • New research shows that steaming/sautéing is a better cooking method than microwaving if you want to maximize the health benefits of glucosinolates found in cabbage

Cabbage is:

  • Low in Saturated Fat, Cholesterol, Very Low Sodium,
  • High in Dietary Fiber, Vitamin C, Vitamin K, Folate, Potassium, Manganese, Vitamin A, Thiamin, Vitamin B6, Calcium, Iron and Magnesium

How to Select

Choose green cabbage heads with compact leaves that are heavy for their size.

How to Store

Refrigerate green cabbage for up to 7 days.

Leave a Comment :, , , more...

Shaking Things up with ViSalus.
Shari

by on Sep.04, 2010, under General HEALTH, General Nutrition, MISC., Recipes, Supplementation, Weight Loss, Whey Protein Recipes

“The Vi-Shape Shake is Fast Food made Healthy”.

It surprises people to find out that healthy protein shakes actually can taste great, fill you up, help you lose weight, maintain lean muscle, all while providing your body the nutrition it needs.

ViSalus products simply work! As a natural athlete, optimal nutrition is very important in my life.  With the Vi-shape mix and entire ViSalus product line, me & my clients are getting the proper fuel needed for our systems to heal itself and function at peak level.   The Bodybyvi challenge allows each person to decide for themselves what their personal health goal will be.  With so many meal replacement and supplement companies to choose from, I chose to promote ViSalus not only for their scientifically advanced nutrition but the companies genuine desire to help people change their lives.

ViSalus Health Sciences Vi-Shape mix offers the ultimate in flavor, fun and convenience when it comes to meal replacements. It also provides the nutrients that you just can’t get from your average diet alone.  The Vi-Shape Nutritional Shake includes a unique, concentrated and highly absorbable blend of proteins called Tri-sorb protein. What makes this blend special is it contains the highest quality whey available, (whey hydrosolate along with whey protein isolate) and non GMO soy with the isoflavones removed. The tri-sorb protein is the fastest absorbed and utilized form of protein available. It has been processed to remove fat, lactose, carbohydrates and isoflavones to provide the most pure concentrated protein.

In addition to the ultra-high-quality blend of protein, the shape mix formula includes fibersol, which helps to keep you feeling full without gas, pre-biotics, aminogen to help with nutrient absorption plus 23 vitamins and minerals along with other ingredients to help you burn fat.

Nutrition Information: (per 2 scoops of shape mix)

* Total Calories: 90                                                            

* Total Fat: 1 g
* Total Cholesterol: 15 mg
* Total Sodium: 75 mg
* Total Carbohydrates: 7g
* Total Dietary Fiber: 5 g
* Total Sugars: <1 g
* Total Protein: 12 g

The cost for a 30 serving supply is $49 month (less than $60 with tax/shipping). This equates to $2 per meal, a significant savings over what you are currently spending on a less nutritious meal right now. ViSalus has a referral program for customers as well.  AND, when you refer 3 customers to buy the Vi-shake mix, you get yours free the next month.
ViSalus Nutrition Shake mix is known for its superior nutrition profile but it is also the MOST customizable to your taste preferences. The base is a sweat cream flavor, (tastes like cake mix) which you can enjoy as is but you can easily change the flavor by adding fruits, juices, yogurt, cocoa, peanut butter, coffee….

Vi-Shakes... Easy to make meal in a minute.

Vi-Shakes... Easy to make meal in a minute.

With that said, here are just a few mix-in ideas.  Please feel free to share your recipes and ideas too.

To two scoops of the ViSalus Shape mix add one or any combination of the following:  Feel free to be creative and experiment with flavor combinations!!

Milk, Soy, Almond,  or low fat chocolate.

Coffee, iced

Fruit Juices (orange, pineapple, cranberry) – * use lower sugar versions

Fresh or frozen fruits or applesauce.  (Peaches, berries, Mangos, Bananas)

Yogurt.  (Again,use no sugar added or lower sugar versions)  These come in a multitude of flavors.  1/2 container to one shake adds just the right consistency and flavor.

Peanut or Almond Butter (1 heaping Tablespoon)

Cocoa – Hershey’s baking cocoa or sugarfree syrup works and tastes YUMMY!

A couple of personal favorite’s of our are:   Chocolate & Peanut butter,  Banana & Peanut Butter,  Strawberries & Bananas, Key lime yogurt, fresh lime and almond milk, Orange Juice, Mango and peach,  Orange juice and almond milk (Dreamsicle), iced coffee, almond milk and creamer (latte)…. etc. etc…

What are your favorites?

For more information about ViSalus or the bodybyvi challenge, or to place an order please message me or visit the link provided:

#mce_temp_url#

http://sharipronatural.bodybyvi.com

Take the challenge…. and experience the profound benefits wellness and healhy living can bring to you.

Leave a Comment :, , , more...

Ultra Moist Vi-Shape Banana Muffins
Shari

by on Sep.03, 2010, under Healthy Snacks, Recipes, Weight Loss

Any recipe can be made healthier with just a few modifications… and there is no need to sacrifice flavor.

Your ViSalus Shape-mix is not just for smoothies!  Add a couple of scoops to your favorite baked recipes, and you are not only adding that amazing sweet cream flavor but  will also be getting extra protein and nutrients from the mix.  And by using wholesome oats and flax seed in place of refined flour; and applesauce and yogurt in place of butter or oil, you are

A couple scoops to baked recipes adds protein, fiber, vitamins & minerals

A couple scoops to baked recipes adds protein, fiber, vitamins & minerals

adding wholesome ingredients without the additional calories, sugar or saturated fats.

Flax seeds and flax seed oils are rich in heart healthy Omega 3 fatty acids, proven to help lower (bad) cholesterol as well as provide a myriad of other documented health benefits. So do not overlook using these ingredients when baking.  Using extra ripe bananas will add natural sweetness to the muffins.

Dry ingredients:  Mix together in large bowl.

  • 1c Low carb baking flour
  • 1c oats
  • 2 rounded scoops of Vi-Shape mix (or other protein powder)
  • 1 ½ Tbsp milled flax seed
  • ~2 Tbsp Splenda brown sugar
  • Baking powder/ Baking Soda
  • 1 Tbsp (or more to taste) ground Cinnamon

In separate bowl or large measuring cup, mix moist ingredients:

  • 2 ripe bananas, mashed.
  • 1 whole egg + 1 egg white
  • 2 Tbsp unsweetened applesauce
  • 1/2container low fat banana (or vanilla) yogurt

    ... Wholesome ingredients. Great Nutrition and Flavor

    ... Wholesome ingredients. Great Nutrition and Flavor

  • 1 Tbsp Flax seed oil.

Preheat oven to 350 degrees.  Spray muffin tins with no stick butter flavored spray.  Add the wet ingredients to dry ingredients. Be sure to mix well to blend all flavors.

Spoon into muffin tins and bake for 12-15 minutes until lightly browned and toothpick comes out clean.

Recipe makes 1 dozen muffins.

Change it up by using blueberries, raspberries, peaches, strawberries, etc. for bananas.  Swap out yogurt flavors to compliment fruit.

Leave a Comment :, , , more...

The Incredible Egg… EGGS-actly what your body needs to build muscle!
Shari

by on Aug.22, 2010, under Egg and Main Course Ideas, General Nutrition, High Protein dishes, Weight Loss

” My boy says he can eat fifty eggs, he can eat fifty eggs” – Cool Hand Luke 1967

Scientists have shown that those who start their day with poached, boiled or scrambled eggs can lose up to two-thirds more weight than others. The secret of the egg’s success lies in its ability to make us feel full for longer than many other foods.

Eggs make a valuable contribution to a healthy, balanced diet. And they are one of the most complete and versatile, not to mention abundant and inexpensive foods available.  Nutritionists recommend that an egg a day be incorporated into your daily meal planning for maximum health benefits. We all know the importance of protein in the muscle building process; without it, your muscles will simply not grow.  One egg contains 6 grams of high quality protein: so high that it is used as the standard by which other foods are measured. The whites are fat free; it is in the yolk where you find the fat and cholesterol.

..... EGGS-Actly what your Diet needs to build Muscle!

..... EGGS-Actly what your Diet needs to build Muscle!

Eggs are also a rich source of vitamins, including A, E, and K and a range of B vitamins such as B12 (energy), riboflavin and folic acid. Eggs also contain all eight essential amino acids needed for optimal muscle recovery and building valuable minerals like  calcium, zinc, and iron.    It is no wonder that eggs are included among the “superfoods” because of the way they both boost health and tackle obesity.

Eggs are far less expensive than most other animal-protein foods. Although eggs contain a significant amount of cholesterol, they need not be excluded from the diet. Most people need not be concerned about eating eggs in moderation.

As you can see, eggs contain a lot of good nutrition. One egg has about 80 calories but one egg also contains approximately five grams of fat, which is important if you are watching your fat and calorie intake. The white part of the egg contains no fat what so ever, and although all of the fat is contained in the yolk of an egg (yellow) – only a small proportion of this is saturated fat (Bad Fat) – about 1.6 grams. One egg each day is good, but eating three or four eggs every day may add too much fat.

In order to get the high quality protein and nutrients while reducing your fat intake, try using one whole egg and adding extra egg whites per serving. (I generally use one whole egg to two addition egg whites). You should also poach, hard boil or scramble your eggs, don’t fry them in butter. If you want your eggs sunny side up or over-easy, use a non-stick skillet without the extra butter or oil.

With recent egg recalls, people are concerned about safety and contamination. Always thoroughly cook your eggs to eliminate the risk of getting sick from salmonella.

MY FAVORITE OMELET:

Spinach, mushrooms and cheese, crabmeat add additional nutrients and flavor to this “not just for breakfast” egg dish.

A few of my favorite things... for an amazingly healthy and tasty omelet.

A few of my favorite things... for an amazingly healthy and tasty omelet.

Prep Time: 5 minutes     Cook Time: 10 Minutes   Yield: 1 Omelette

You will need:

ü  1 whole egg plus 2 egg whites (beaten)

ü  2-3 mushrooms, diced

ü  ~1 cup fresh baby spinach, cut in pieces

ü  1 slice low fat Swiss cheese

ü  ~ 3oz imitation crab meat, flaked or chunked

ü  Salt and pepper.

ü  Cooking spray, butter flavor

  1. Spray bottom of small pan with cooking spray.  Heat on med until hot.
  2. Sauté crab meat until warmed, add mushrooms and spinach. Continue to saute just until spinach begins to wilt.
  3. Add beaten eggs, salt and pepper and sliced cheese.  Cook until eggs begin to set.  Reduce heat, (so you don’t burn your eggs). Continue to cook until eggs are firm and cheese begins to melt.
  4. Fold omelet to seal.
Leave a Comment :, , , , more...

“Spot Training” Will not Whittle your Middle Away
Shari

by on Jul.18, 2010, under Fitness, Motivation, Natural Bodybuilding, Weight Loss

All of those ab crunches you’ve been doing will make your abdominal muscles stronger. But they will not whittle away belly fat.

Our hormones determine where we will store fat in our bodies.  Fat is lost in a pattern dependent upon genetics, sex and age. Overall body fat must be reduced to lose fat in any particular area.

We all have our trouble spots. For women this is typically in the hips and buttocks; the tummy; and/or the upper arms. Unfortunately, the first place we store fat is also the last place it leaves when we begin to diet and exercise.

But training one particular area of your body to reduce fat (also known as spot training) does not work.  So if you have a large tummy, then simply doing ab crunches and leg raises will not result in a flat stomach. Here is why. Fat loss occurs in the body as a whole. Unfortunately, the fat in a particular area isn’t governed by the muscles in that same area. So if you want to lose belly fat for example, you have to have a fat loss strategy that burns fat throughout your body.

Lose the OVERALL body fat to reduce fat in those trouble areas

Lose OVERALL body fat and you will reduce fat in those trouble areas


You must always treat your body as a whole which means changing your diet to a whole food diet (healthy eating) and exercising your whole body.

The answer is to combine weighted compound exercises that work all of the major muscle groups (like squats, rows, and presses to name a few) with high intensity cardio.

High intensity cardio releases fat burning hormones, and revs up the metabolism in a way that slow, steady state, and long duration cardio does not. Cardio raises the heart rate and determines how many calories are burned.  Strength training also helps to raise the metabolism, as well as build strong muscles. The more muscle you have, the more calories will be burned.  This is why strength and cardio exercise should be a part of your regimen to achieve the maximum fat burning results.
And if you’re serious about reducing your overall body fat percentage; you must incorporate a healthy and well balanced diet. This is a diet rich in fruits and vegetables, lean proteins, nuts and grains.  This does NOT mean to starve yourself. If you deprive yourself of macronutrients (protein, carbohydrates, and fats) you will be counterproductive in your efforts to lose weight and body fat.  Essentially, you’ll end up slowing down your metabolism and stopping your fat loss before it even starts.

So, if you are ready to lose that excess fat, you can’t spot reduce it away. Spot training does not work. Instead,  focus on fat loss in the body as a whole.  The best way to lose fat from one particular area is to lose fat overall, then concentrate on toning individual parts of your body

Leave a Comment :, , , , more...

Balance, Shape, or Transform your Life.
Shari

by on May.18, 2010, under General HEALTH, General Nutrition, Motivation, Supplementation, Weight Loss

Every now and again a product line crosses my path that makes me take pause. And ALOT of products cross my path.  Visalus and Body by Vi Challenge made me stop…look…. believe.

Weight loss and nutrition programs are plentiful, over rated and most often over priced.   If you need help getting all of your nutrition needs met each and every day and are serious about achieving your health or weight loss goals at a price that is truly affordable… please read on.  And after you read this brief overview, feel free to contact me with any questions  here or at www.sharipronatural.bodybyvi.com/ .

Join the 90 day challenge and change your health...maybe your life!

Join the 90 day challenge and change your health...maybe your life!

THIS STUFF IS THAT GOOD!  ViSalus Science delivers quality nutrition AND real results!

What is Body by Vi?
ViSalus Body by Vi is an innovative solution to getting into better shape, no matter if you want to slim down, tone up or build muscle. Combining unique and life transforming products along with online and offline support tools, no other program is as comprehensive, or as easy!

No one else can offer the same comprehensive program that includes a simple nutritional program with recipes, menu plans, exercise videos and programs, and online community support. If you’d rather not get weighed in public, eat expensive foods, or watch endless exercise videos that aren’t targeted to your specific needs, then this is the program for you

The Science

ViSalus Sciences is committed to offering the highest quality health and wellness products, delivered with the assurance to uphold maximum safety and quality standards. We believe that science and research are the foundation on which we can satisfy our consumers’ needs for better nutrition. Our Scientific Advisory Board is dedicated to creating innovative, science-based nutraceuticals, backed by rigorous research to ensure you get the greatest nutritional health and wellness benefits for your everyday lifestyle.

Body By Vi.   Quality Nutrition Supplements... to your door.

Body By Vi. Quality Nutrition Supplements... to your door.

ViSalus Sciences® Body by Vi™ – 90 Day Challenge

The Body by Vi™ Challenge is not another fad diet. The program is based on nutrition that helps you burn fat and keep lean muscle, boosts your metabolism and helps control hunger.  The patented ingredients and formulas help you achieve your goals, on your terms with guaranteed results. Included in our program are nutrition guides, fitness tips and plans, and downloadable tracking tools.

The ViSalus Sciences Body by Vi Challenge is geared to help you reach your goals, no matter what they are. From simply losing a few pounds, to getting fit and toned, we have the tools, the products, and the community of supportive people to celebrate your success. The Body by Vi program is easy, fun, and guarantees results.

The program is based on nutrition that helps you burn fat and keep lean muscle, boosts your metabolism and helps control hunger. The patented ingredients and formulas help you achieve your goals, on your terms with guaranteed results. Included in our program are nutrition guides, fitness tips and plans, and downloadable tracking tools.

ViSalus offers a line of innovative wellness products developed by a world class Scientific Advisory Board and backed by some of the most advanced scientific technology available.

FOR MORE INFORMATION:  Submit your questions or place orders directly at:

http://www.sharipronatural.bodybyvi.com/


2 Comments :, , , , , more...

Looking for something?

Use the form below to search the site:

Still not finding what you're looking for? Drop a comment on a post or contact us so we can take care of it!

Visit our friends!

A few highly recommended friends...