Nothing beats pure protein when it comes to building muscle. The problem with most store-bought beef, however, is that the majority of cattle are grain fed, which gives their meat a relatively high ratio of omega-6 to omega-3 fatty acids. That, in turn, contributes to inflammation. The fatty acids in grass-fed beef, on the other hand, are skewed toward the omega-3 variety. Such beef also contains conjugated linoleic acid (CLA), which studies have shown help reduce belly fat and build lean muscle. "Shoot for two six- to eight-ounce lean cuts [e.g., flank or tenderloin] a week," says Bowerman. "But don't grill it. Charring is carcinogenic. Roast or pan sear."
Wednesday, March 9, 2011
I don’t know how the rest of you feel, but I struggle with making time to exercise and I make excuses. I have decided that there will be NO more of that! It's easy to forget the point of our dreams and goals when we are met with difficulty and setbacks. When you feel like giving up the most, or feel like you just aren’t getting anywhere, I hope that one of these quotes will bring you back! WE are worth the time, WE can do this, WE will support and encourage each other and WE will hold each other accountable! Now, with that said, JOURNAL, JOURNAL, JOURNAL….hold yourself accountable for EVERYTHING you put in your mouth the next few weeks and it WILL make a difference! Do we like it, NO, but we HAVE to do it to make this work! If we put everything we eat or drink on paper we will see it on the scales. I am confident of that!
Our Deepest Fear
By Marianne Williamson
Our deepest fear is not that we are inadequate.
Our deepest fear is that we are powerful beyond measure.
It is our light, not our darkness that most frightens us.
Your playing small does not serve the world.
There is nothing enlightened about shrinking
So that other people won't feel insecure around you.
We were all meant to shine, as children do.
It's not just in some of us; it's in everyone.
And as we let our own light shine,
We unconsciously give other people permission to do the same
As we are liberated from our own fear,
Our presence automatically liberates others.
Sunday, February 20, 2011
START EACH DAY WITH 15 MINUTES OF SOMETHING POSITIVE~ :)
Saturday, February 19, 2011
Eating out of boredom or habit can be controlled by introducing a new hobby that keeps your mind engaged. Sewing, reading, and playing cards are good options. "Finding an alternative can help develop a different habit that doesn't include food," says Leman.
Emotional eating is trickier to curb. Just as finding a new hobby engages your mind, it also helps you separate mentally from the stress of your day. Another strategy is to find a way to ease into the change of pace at night. An evening walk, yoga, and sipping herbal tea are effective ways to transition to a relaxed state of being.
Nighttime Snack: Give Yourself the Go-Ahead
Many people think late-night eating causes weight gain, but it's not when you eat that matters, it's what and how much you eat. If you find that you are truly hungry late at night, wait 10 minutes to shift the focus away from food, then if the craving doesn't subside, choose a small portion of a healthy nighttime snack such as yogurt, fruit, popcorn, rice cakes, low-fat cottage cheese, turkey deli meat, or crackers and low-fat cheese. Says Leman, "Giving in can sometimes stave off a binge later."
By Karen Tonnis
At some point in your hooked-in, hard-core Beachbody® experience, or even if you're just getting started, this thought may cross your mind: Wish I could get results even faster.
Well, now you can. Here's a list of dynamic foods that bring a lot to the table. Not only do they fit within a healthy nutrition plan, they're capable of sending your lazy taste buds a nice wake-up call.
Tomatoes. Make the lowly tomato your best friend and you could potentially up your chances of staying healthy and recovering faster. They're loaded with vitamins, minerals, fiber, and phytonutrients. And because they're particularly rich in vitamin C and carotenoids, they may boost heart health, fight oxidative stress, protect against a variety of cancers, and combat inflammation. Tomatoes also contain potassium, an electrolyte that helps maintain fluid balance.
Fish. A powerhouse of lean protein, fish lets you load up without blowing your calorie budget. The very leanest choices include white-fleshed fish like flounder or tilapia, as well as most shellfish, including lobster. Even dark-fleshed fish like tuna and salmon are considered lean, and the fat they provide (in the form of fish oil) can help regulate hormones and metabolism and reduce inflammation.
Of course, all this muscle-building power won't show up as a six-pack if you're not careful about how the fish is prepared. Watch out for calorie bombs like deli tuna salad and deep-fried fish or calamari.
Açai berry. What look like ordinary small, purple berries are actually one of the best superfoods in the world. Açai berries contain one of the highest concentrations of antioxidants of any known food, along with fiber, iron, amino acids, and healthy omega fatty acids. Add them to your diet in the form of juice or pulp and you can expect a load of benefits, including increased energy, faster recovery rate, boosted immune system, stabilized blood sugar levels, and more.
Dark green leafy vegetables. Breaking news: Popeye was right about eating spinach. Especially if you want to build muscle FAST. The antioxidants found in dark green vegetables help counteract the oxidative muscle damage that comes with heavy training or exercise. So vegetables like broccoli, collard greens, lettuce, kale, and our hero spinach should be high on your list.
Blueberries. Mom could've said, "Eat your blueberries and you'll grow up strong." This miniature superfruit is chock-full of nutrients and antioxidants. So if you're involved in strenuous activity, a daily cup or two of blueberries can help reduce cell damage. They also promote healthy blood pressure and contain complex carbs and fiber to help sustain energy and keep you in the game.
Eggs. When you're trying to add muscle, protein is as important as any dumbbell or training buddy. Most important, you want increased "clean calories" from whole, natural, unprocessed foods—like eggs. Eggs are one of the most perfect proteins for growing lean muscle. By incorporating egg whites into your diet (with a small amount of egg yolk), you can get a high amount of protein for a relatively low number of calories. Six egg whites will give you 99 calories and 21 grams of protein. Now that's a deal.
Green tea. If you're working out regularly, giving your body a constant supply of antioxidants can promote quicker recovery on a cellular level. And drinking green tea is a good way to vary your antioxidant intake. On top of its antioxidant properties, green tea can help protect the cardiovascular system, increase metabolic rate (which supports weight control), and may provide some anticancer and blood pressure-reducing benefits.
Add these 7 foods to your oxidant-fighting arsenal.
Go ahead and rev up your engine with these heavy-hitters for quicker results. But don't neglect your regular exercise program and healthy eating plan. Those are the real keys. Start with a sound regimen, then add these seven for extra kick.
Friday, February 4, 2011
Sunday, June 6, 2010
Wednesday, May 26, 2010
You can go out to dinner and still eat healthy. Just remember to plan ahead. Visit the restaurant's online menu and decide ahead of time what you want to order to avoid those last minute temptations.
Avoid anything on the menu that is sautéed or pan-fried. Instead, order your food grilled, steamed, baked, broiled or poached. Ask questions about the food on the menu. If the kitchen can't tell you how something was prepared or what the ingredients are, then stay away.
Cram for tonight's dinner. Many eateries post their entire menu online so you can print it out for reference. If you often eat at "mom and pop" type restaurants that aren't online, call and ask for the menu to be faxed to you, or pick up a takeout menu on your next visit. Highlight the healthiest options for each menu and store them all in a central location. Then, when you are planning your next night out, take the time to decide on your dishes at home before you've been tempted by the sight of other choices.
Modify the menu. In my neck of the woods, anything and everything can be batter-dipped and fried, so I make special requests all the time. Many restaurants will take your dietary needs into account so you'll be a happy customer and return. Don't hesitate to request anything on the menu to be prepared in a more diet-friendly and for sauces or dressings to be served on the side. It's not likely that you will be denied.
For a few more tips and tricks click here...
Tuesday, May 25, 2010
Monday, May 24, 2010
To learn more about the Top 10 Ways to Save - click here
Friday, May 21, 2010
Here's a visualization tool when workouts get tough. When lifting weights, push all the negative thoughts out through your hands. When you run on the treadmill, push all the negative thoughts out through your feet.
When your scale disappoints, remember this:
- Are your healthy-eating and exercise habits helping you reach important goals in your life—such as having more energy and strength to play with your kids or grandchildren, having more confidence, taking charge of your health, or even getting ready for a charity walk? Write down your goals—and see how your new habits are helping you attain them.
- When you're feeling frustrated about slow weight loss, an unsolicited compliment from a family member can be a welcome reality check. "Hey Mom, how much weight have you lost—you look great!" Don't brush off the admiration. You've earned it. Now bask!
- Imagine what could happen if you let a mere number of the scale prompt you to quit working toward a healthier lifestyle. You'll not only stop losing weight—you'll also find yourself back on a path that leads to cravings, weight gain, low energy, frustration, and bigger threats to your health.
Thursday, May 20, 2010
1 cup cornmeal
1 cup nonfat plain yogurt
2 tablespoons honey
2 tablespoons , melted
1/4 cup strawberry all-fruit spread
Heat oven to 400 degrees F (200 degrees C). Coat 12 muffin cups with nonstick spray.
Whisk flour, cornmeal, baking powder and baking soda in a bowl. In another bowl, whisk yogurt, egg, honey and Smart Balance margarine. Add yogurt mixture to dry ingredients and stir just until moistened; divide half of batter among muffin cups. Top batter in each cup with 1 teaspoon of fruit spread; top with remaining half of batter. Bake until golden brown, about 20 minutes. Remove muffins from pan and place on a wire rack to cool. Serve warm or cooled.
Yield: 12 muffins; Serving = 1/2 muffin
Fat: 1 g
Carbohydrates: 11 g
Protein: 2 g
Wednesday, May 19, 2010
Types of Healthy Fats
Dietary fats fall into three categories:
Saturated fats. Animals are the primary source of saturated fats, with high levels found in beef and full-fat dairy products and medium levels in poultry and eggs. Some vegetable oils, such as palm oil, also contain a lot of saturated fat....
Unsaturated fats. These good fats are what you should eat the most of as part of a heart-healthy diet. There are two types of unsaturated fats: monounsaturated and polyunsaturated. Pecans, hazelnuts, almonds, sesame seeds, pumpkin seeds, olive oil, peanut oil, and canola oil have high concentrations of monounsaturated fats. Fish, flax seeds, flaxseed oils, corn oil, soybean oil, and sunflower oil contain polyunsaturated fats....
Trans fats. These are the fats you may want most but shouldn’t have. Most unsaturated fats are liquid at room temperature. To make them solid, food manufacturers add extra hydrogen, making it a “hydrogenated,” or trans, fat. The highest levels of trans fats are found in baked goods, animal products, and margarine...
To learn more... click here.
Tuesday, May 18, 2010
Start small, because small can only get bigger. Starting big means burning out, blowing out, getting injured — another reason you might quit altogether.
Exercising is not only about brawn, It's about using your brain. Try standing on a stability ball, one foot only, while a friend tosses you a ball and quizzes you about your job or current events. You train reaction time and hand/eye coordination. All these aspects combine to create a better you.
Working hard is a daily commitment. Each day you have to get up and commit yourself to the day's healthy eating and working out. There's no easy way, but there's the right way. And most everyone knows what that is....
Treat workouts as a business trip. You're not going to the gym to socialize and pitty pat around. This is your time to focus and get serious about your health. You are supposed to get between six and ten hours of sleep per day, depending on what your body needs, on the opposite side of the spectrum, being inactive while awake is proving to be more harmful than it is helpful to a lot of areas from your skin and blood circulation to your weight and your overall heart health. Long periods of inactivity will inevitably lead to an influx of pounds because your body will not be burning off the calories you consume during the day.
Don't eat a big evening meal. A lot of people harbor the false notion that skipping a meal during the day will help them shed the pounds. However, this inevitably leads to massive binging at night. Instead, eat your bigger meals earlier in the day and progressively downsize the later it gets.
Monday, May 17, 2010
3 cups strawberries
1 cup mango
1 cup kiwi
1 cup blackberries
Serving Size: 1/2 cup
Calories: Approximately 50
Black Bean Salad
1 cup cooked broccoli
1 1/2 cup low sodium black beans
8 oz. carrot slaw
1 cup chopped cucumber
1/4 cup galeos toasted sesame dressing
1/2 cup roasted/no salt sunflower nuts
Serving Size: 1 cup
Calories: Approximately 115
Thursday, May 13, 2010
Grass Fed Beef - It's pricier than regular beef, but the health perks make it worth the splurge. Compared with grain-fed beef, grass-fed packs twice the concentration of vitamin E, an antioxidant that protects cells from damage that can lead to chronic diseases.
Omega-3 Fortified Eggs - They all have the nutrients of regular eggs, plus up to 300 mg or so of the heart-protective fatty acids in each one.
Organic Milk - A recent study from the United Kingdom found that organically raised cows produce milk with higher levels of antioxidants and fatty acids such as CLAs and omega-3s--thanks to all the grass and clover they consume.
Spinach - Rich in iron, which helps deliver oxygen to your cells to keep you alert and energized. And research from the Massachusetts Eye and Ear Infirmary links eating antioxidant-rich spinach with a lower risk of age-related macular degeneration.
Want to learn more... click here to read the rest of the list.
Wednesday, May 12, 2010
On a bike, in the water or in your office!
- "A bicycle is one of the most important things you can ever own to stay healthy. Instead of driving everywhere, try biking. When you start, warm up for 5 minutes and once you get your heart rate up, keep it there for at least 20. When you're finished, go in a slow steady pace for another 5 minutes. It's effective and something you'll never forget, just like riding a bike."
- "Working out in the water is perfect for people with bad joints or certain ailments. Here are some things you can do; start by doing jumping jacks for 30 seconds then tread water for 30 seconds. Alternate this for 10 minutes to start, increasing your time with each workout."
- "If you have a job that requires you to sit in an office 8 hours a day, 5 days a week, chances are your body isn't burning the calories that it should be. Here some tips on how to get a workout in while at work. Leave a resistance band at your job. They're great for or tricep textentions, Instead of using a desk chair, try a stability ball. You'll constantly be working out your core muscles. Get to work!"
Tuesday, May 11, 2010
1. Fear: What am I afraid of, if anything, about losing weight? Could fear be the source of my self-sabotage?
2. Negative Self Image/Body Image: Am I battling myself? Do I not give myself credit despite my efforts to lose weight?
3. Deprivation: Was I feeling physically or emotionally deprived while I was on track?
4. Support: Did I lose my support system that I was using for accountability?
When you're working out it's important to incorporate weight training into your routine. You'll burn 8 to 10 calories a minute lifting weights. Also, lifting weights gives you a metabolic spike for an hour after your workout because your body is trying hard to help your muscles recover.
Monday, May 10, 2010
Here are a few options you may not have tried....
Place the breasts on a sheet of foil or parchment paper. Try one of these two toppings:
- Halved cherry tomatoes, sliced fennel and lemon wedges for Mediterranean flavor
- Shredded mustard greens, zucchini strips, thyme and a splash of apple juice for a Southern take
Use a spice rub.
Grind dried spices in a spice grinder or in a clean coffee grinder. Our favorite combinations are:
- Rosemary, parsley, oregano and lemon zest
- Cumin, paprika, chili powder, oregano and a pinch of cayenne
Pound them flat.
Arrange the breasts between two sheets of plastic wrap, then pound them to 1/4-inch thickness with a heavy saucepan or rolling pin. Spread one of these two mixtures over the breasts:
- Frozen, chopped spinach, dill and Dijon mustard
- Chopped, fresh arugula leaves, diced tomatoes and rosemary
Try a stir-fry.
Cut the breasts into strips. Spray a wok with nonstick cooking spray, then sauté minced garlic, shredded ginger and chopped scallions over high heat. Add the chicken strips, some vermouth and a splash of reduced-sodium soy sauce; stir-fry for 2 minutes. Toss in sliced carrots, broccoli florets or watercress; continue stir-frying until the chicken is cooked through.
For more ideas visit Weight Watchers website . . . .
Friday, May 7, 2010
May 22nd. through Oct 16th.
Located by the new Train Depot near downtown, on south Jackson St., under the oak tree canopy. The Jasper Farmers' Market, where area vendors sell their home grown produce, home baked goods, as well as other home made items, is sponsored by the Greater Downtown Jasper Business Association. The market will be open 7 Am to Noon, during June, July, and August; and 8 Am to 1 Pm during September and October, weather and availability of goods permitting. Vendors with homegrown produce, arts/crafts, and baked goods are encouraged to participate.
Cost is $5 for 1 day, or $50 for the entire season. All proceeds go to support market events, and to general promotion of the market.
Events are scheduled for different Saturdays during the duration of the farmers marked.
Anyone with questions about the market, or an interest in volunteering, may contact Laurie Becher at Ragpickers, phone 812-481-1910 .
Let the Farmers' Market staff know if you are interested in being an event feature. All events begin at 9:00 A.M.
Thursday, May 6, 2010
Arugula, Mozzarella, Tomato on Focaccia
3 large vine-ripened tomatoes, cut into 1/4-inch-thick slices
1 red onion, sliced thin
3 tablespoons red-wine vinegar
Freshly ground black pepper
3 cups packed trimmed arugula, rinsed, spun dry, and chopped coarse
Focaccia bread, halved horizontally (enough for 4 sandwiches)
1/2 pound mozzarella, sliced thin (fresh is best)
1 Tbsp mayonnaise (optional)
1. In a large bowl or baking dish combine tomatoes, onion, and vinegar and season with pepper and salt. Marinate 30 minutes.
2 Layer mozzarella, tomatoes, onions and arugula on the focaccia half. Spread some mayonnaise on the top half of the focaccia if desired. Press top half over the bottom, hold together with a couple of tooth picks.
Makes 4 sandwiches.
Wednesday, May 5, 2010
1. Your not eating ENOUGH....You need to cut calories to lose weight, but it's important not to overdo it.
2. You avoid caffeine...Caffeine is a central nervous system stimulant, so your daily java jolts can rev your metabolism 5 to 8%--about 98 to 174 calories a day.
3. Your carbs are white....Boost your fiber intake by switching to whole wheat bread, pasta, and eating more fruits and vegetables.
4. Your water is room temperature....German researchers found that drinking 6 cups of cold water a day (that's 48 ounces) can raise resting metabolism by about 50 calories daily.
5. Your meals lack protein...Make sure protein is a component in every meal. Your body needs it to maintain lean muscle.
To learn more about Diet Blunders visit - prevention.com/boostmetabolism
Tuesday, May 4, 2010
Monday, May 3, 2010
In the last couple of decades, scientists have discovered more reasons (beyond vitamins and fiber) to pack your diet with fruits and vegetables: phytochemicals. All plants contain these compounds, which protect them from a variety of dangers—from harmful UV rays to predatory pests. We take in phytochemicals when we eat fruits and vegetables and, as it turns out, they protect us too. Some act as antioxidants, mopping up unstable "free radical" molecules that can damage cells and lead to the development of heart disease, cancer, Alzheimer’s and other health issues. Others work by boosting the immune system.
What’s fascinating is that nature seems to have a way of highlighting these beneficial nutrients by giving them bright colors that allow you to spot them at a glance. The USDA suggests paying particular attention to orange (2 cups per week) and dark green (3 cups per week) produce, both good sources of vitamin A and other important nutrients. Use our vibrant color wheel to inspire you....
For more of this article visit the MSN/Eat Well website: health.msn.com/nutrition
Friday, April 23, 2010
1 navel orange, peeled
1/4 cup fat-free half-and-half or fat-free yogurt
2 tablespoons frozen orange juice concentrate
1/4 teaspoon vanilla extract
4 ice cubes
In a blender, combine the orange, half-and-half or yogurt, orange juice concentrate, vanilla, and ice cubes. Process until smooth.
For nutritional info visit recipes.prevention.com
Wednesday, April 21, 2010
Calcium & Vitamin D - Strive for three servings of calcium- and vitamin D-rich foods a day. These nutrients often occur together in foods, especially dairy. Calcium and vitamin D work together in your body, primarily to strengthen your bones. But if the latest research is any indication, both of these nutrients may flex some muscle in your weight loss success.
Good Fats - These include monounsaturated fatty acids and omega-3 fatty acids, found in oils, nuts, avocados, certain fish—and yes, even chocolate! Eat three to four servings daily.
Protein - Aim for three servings of lean protein (such as fish, white meat chicken and turkey, pork loin chops, and lean beef sirloin) per day. In addition to being an essential nutrient, protein helps to keep you feeling full longer.
Green Tea- Sip at least 3 cups of green tea every day. Catechins, the antioxidants found in high amounts in green tea, have been shown to be helpful in promoting, specifically belly fat. If caffeine is a concern, decaf tea is an option. Some decaffeination processes, however, can lower the antioxidant content so you might want to have an extra cup or two.
Tuesday, April 20, 2010
Athletes and performers are familiar with the calming effect of bananas — a result of the fruit's high concentration of tryptophan, a building block of serotonin. But their real benefit comes from potassium, an electrolyte that helps prevent the loss of calcium from the body. "Bananas also bolster the nervous system, boost immune function, and help the body metabolize protein," says Bass. "One banana packs a day's worth of potassium, and its carbohydrate content speeds recovery after strenuous exercise."
Ginger -Immunity Booster
Contrary to popular belief, ginger—a piquant addition to so many Asian dishes—isn't a root, it's a stem, which means it contains living compounds that improve your health. Chief among them is gingerol, a cancer suppressor that studies have shown to be particularly effective against that of the colon. Chop ginger or grind it fresh and add it to soy-marinated fish or chicken as often as you can. The more you can handle, the better.
Monday, April 19, 2010
If you're not counting calories, you're probably racking up debt
Financial guru Suze Orman makes a return visit to The Biggest Loser last week and tells the contestants, "You're not just made up of your health, you're made up of your wealth. And the two of them are totally connected."
Some people scratch their heads at the connection between their waistline and their checking account, but it's about mindfulness. As long as you're writing down what you eat, you're more aware of the calorie count. The Biggest Loser nutritionist Cheryl Forberg says that when contestants first meet with her, they usually underestimate how much they're eating. They just have no idea. And it's the same with the bank balance. If you don't write it down, you're probably going to come up short at the end of the month
Organizing your life is taking responsibility for it. And that applies to every phase from eating to exercise to keeping track of your finances. Want some tips on eating and organizing your pantry on a budget? Biggest Loser Club has tons of tips and advice for losing weight on a budget.
For more info visit www.nbc.com/the-biggest-loser
Friday, April 16, 2010
- 1 overripe banana mashed
- 1 egg
- 1/2 cup (4oz) chocolate almond
- 3/4 cup (90g) whole wheat flour
- 1/2 tsp cinnamon
- 1/2 tsp baking soda
- 1/2 tsp baking powder
- About 1/2 cup frozen wild blueberries
Mash the banana in a medium bowl. Add the egg and milk. Whisk until frothy.
In a smaller bowl, add the flour, baking soda, baking powder and nutmeg. Sift into the banana mixture. Mix until just blended.
Using a soup spoon pour the batter by the spoonful in a non-stick skillet or griddle over medium heat sprayed with non-stick cooking spray. The batter is thick so just spread with the spoon. If you like a thinner batter add a splash more milk.
Sprinkle the desired amount of blueberries on top pressing in a bit with the spoon.
Cook about 1-2 minutes a side, small bubbles will form but not as many as traditional pancakes. Just peaked underneath for a light brown color, then flip.
You can get 8-10 depending on how big you make them. The nutritional info for the original recipe based on 9. The info below is for 8 and give you the per cake estimated figures. The original is about 60 calories a cake. (1 WWP)
Approx Nutritional Information per serving - 8 servings (1 cake per serving)
WW pts - 2