Strawberry Oat Bars !

NEW HEALTHY RECIPE !

Strawberry Oat Bars

 

Eat WellAlcohol-freeDairy-freeDried datesOatsSnackStrawberries MeatIngredients

·         1 1/2 cups pitted dates

·         1/4 cup raw macadamia nuts

·         2 tablespoons old-fashioned rolled oats

·         Pinch sea salt

·         1 cup strawberries, hulled and thinly sliced

Directions

1.     Pulse dates, nuts, oats, and salt in a food processor until combined.

2.     Press the date mixture into the bottom of a 9-by-5-inch loaf pan.

3.     Mash half the strawberries and spread on top of date mixture. Top with remaining strawberries. Slice into rectangles.

 

Dips vs. Kickbacks: What's The Best Exercise For Stronger Triceps?

It's an age old question - how to get well-defined Triceps? !  

 

It is one of the hardest spots for women to tone ! But you KNOW when you have them!  You can see and feel it!

Sporting strong, well-defined arms is a fitness aspiration of many, and to effectively target the triceps -- the muscles in the back of the upper arms -- many people find themselves torn between two common moves: bodyweight bench dips and dumbbell triceps kickbacks. To get insight on both of these exercises and evaluate the benefits and the potential risks of each move, check out below is what you should consider before making your exercise selection.  And remember, proper form is what it's all about !  If you are doing exercises and don't see results, usually your form needs correction!  Ask for help and make the most of your workout !

Bodyweight Bench Dips

 

A no-equipment exercise that can be done just about anytime, anywhere -- from the edge of your living room couch to the bench at the gym -- bodyweight dips offer many benefits. Slow controlled movement is key. You can make it even more challenging by adding a weight plate onto your upper legs.

A study by the American Council on Exercise (ACE) found this exercise to be

one of the most effective moves for eliciting a high level of muscle activity in the triceps, but that's not the only muscle it challenges. 

This functional exercise mimics everyday pushing movements like lifting yourself out of a chair, but it can put too much stress on the anterior shoulder, the most vulnerable and most often injured part of the shoulder.  Since it also increases shear forces in the shoulder joint and can add the potential for impingement of nerve endings, those with a history of shoulder issues or poor shoulder flexibility should proceed with caution.   First learn shoulder stabilization techniques so you can execute dips with proper form.

 

Dumbbell Triceps Kickbacks

 

 

 

A commonly-performed exercise that too ranked as one of the top three most effective moves in the ACE triceps study, kickbacks simply require a pair of dumbbells and are typically less challenging in terms of shoulder and core stabilization, making them a good choice for learning how to target the triceps.   However, like dips, form is imperative in order to reap the benefits, and the positioning of the body needed for this move may prove challenging for some.

The kickback requires holding the shoulders at the end ranges of extension, but many people have limited shoulder range of motion, especially if they work at a computer.  Many exercisers fail to lift their arms high enough during this movement. I see it all the time and then they wonder why they don't see any definition.    Your upper arms should be parallel with the floor.  Notice the straight arm in the picture.....you want to keep your back flat.

 

For bent-over kickbacks it's all about posture...keep your knees bent and back flat with slow controlled movments.....see below additional version of kickbacks.

 

 

 

 

The Bottom Line
Both exercises offer a great deal of benefits to those who have healthy, pain-free shoulders with good mobility.

 

To see if the moves are a fit for your body, do this test  Stand facing a mirror and hold your arms out to the sides. One at a time, extend each arm overhead and then bend the elbow, bringing the hand behind the shoulder blades.

 

 

 

 

You should be able to get your hand in the middle of the upper back as displayed in the picture above.  If you can't your triceps need development and also stretching !  

 

Overhead extensions target all three heads of the triceps in a more mechanically advantageous position.    Or do cable triceps extensions and lying triceps extensions -- commonly known as skull crushers (I do these).   Also keep in mind that any type of pushing exercise -- such as pushups and bench presses -- works the triceps.

 

 

There are many ways to work the triceps and they are the "badge" of a well defined arm - not just "guns" (biceps). 

 

"Peace, Love, Fitness"

Avoid these Elliptcal / Cardio Machine Mistakes !

The elliptical is a great cardio option for most people, especially those that either don't like the treadmill, or have knee/hip joint issues.

It is a low-impact activity that is not only easy on the joints but also easy to use. I only have one issue when it comes to the elliptical:    Most people don't use them correctly!

Don't Be One Of These People!

It never fails. No matter where I am travelling or even in my hometown gym, I always see them. They walk in to the gym, grab the remote, put their favorite TV show on and start happily peddling away on the elliptical.    And then there's me – huffing, puffing and sweating my butt off while running intervals on the treadmill, or doing resistance intervals on the elliptical.  
When I am doing my workouts, there is no way I'd be able to leisurely watch TV for an hour!

Actually, because my cardio is high-intensity, I only do about 20 to 30 minutes before I cool down, strectch and head over to the weights.    Almost 100 percent of the time, after I am done with my full-body workout, I'll look over at the elliptical and there they are, still peddling away without one bead of sweat on their brows!  BAD ! And a complete waste of time!

Another type of elliptical user not only watches TV but also chats to the person nearby or talks on the phone.   Some people do all three of these things at once!     If it isn't clear to you yet, seeing people "work out" in this way is a pet peeve of mine. When it comes to working out, my philosophy is quality, not quantity.

I just want to walk up to them and say: "You have made the commitment to come to the gym, and I commend you for that – but now you have to make it count!" Since I can't tell them, I will just have to tell you!   Make sure your workouts count and that you are not wasting your time!

The unfortunate thing is these people are all using the elliptical to get a cardio workout. The truth is they'll never see results working out in this way. Don't get me wrong, some exercise is better than no exercise but the fact remains: These people are not making their workouts count!
Follow these tips below to get the most out of your workout !

Be Fully Engaged
If you want to make sure your workouts really count, no watching TV, flipping channels, reading books or magazines, chatting on the phone, surfing the Web or having long conversations with the person next to you.
To get the most bang for your workout buck, you have to be focused on the exercise you are doing.  If you are not fully engaged, you will not work out to the best of your ability. The second you start to tune out, your legs will start to slow down. You might even notice the elliptical pause or turn off. Not good! Studies show that when you focus on your body and muscles you are working during your exercise, results improve !

Use The Resistance
Another common mistake people make is not bumping up the resistance.  Take the time to learn about the machine!  If you don't know, ask someone ! 
What I have noticed is people like to peddle the elliptical really, really fast. I imagine most people believe the faster they move their legs, the better their workout will be. With other exercises, this might be true – but not on the elliptical.
The rotating mechanism used in ellipticals is a flywheel. This means it can use momentum to spin itself around. With the elliptical, fast feet equals lots of momentum. This means your muscles don't have to work very hard to move the peddles around. When you bump up the resistance, your arms and legs have to work harder to keep the elliptical moving.
Some ellipticals also allow you to adjust the incline. This is another great option for increasing the intensity. If you can bump up both the incline and the resistance, even better!
If you make these few small changes to your elliptical workouts, I guarantee you will burn more fat and calories, and you will also see greater improvements in your fitness level.
The important piece to remember here is your exercise should be hard! So how do you know if it is too easy? If you can have a full conversation, read a book, flip channels on the TV or text and email on your phone, you are not working out hard enough!

Another great tip for the Elliptical is to pedal BACKWARDS!  It puts even more focus on your glutes (butt) and hamstring muscles.  Try the last few minutes of your workout going backwards at a lower intensity until you get used to the "new" movement.  Then try working it in to yout HIT training!  It works !

When I am at the gym busting out my intervals, I usually don't have time to talk to anyone !  There is no way I'd be able to talk back!  It also breaks my focus. Being in the "zone" is important for getting the most out of your workouts. If working out this hard doesn't sound appealing to you, maybe this next bit will.

If you increase your intensity, you can work out for a shorter period of time! Working out for an hour or two simply isn't possible at high intensities. The good thing is that you don't need any more than 20 to 30 minutes of high-intensity cardio to see improvements.
The elliptical is a great machine but it is often used incorrectly. If you remember to stay focused and increase your resistance, you will have more results in less time.

Mix it Up with the 10/10/10 Rule !   Sometimes doing the same cardio over and over can get boring - making you avoid the very thing that helps you stay fit!   If your gym has muliple cardio mahcines, try doing 10 min on one machine, and then 10 min on another one....before you know it you will have completed 30 min of cardio! 

Being able to work out is a privledge and most of us treasure our time. Being pressed for time means getting the most out of your workout.  Make it count ! 

"Peace, Love and Fitness"

Why Heavier Weights Will Make You Smaller, Not Bulkier

First things first: lifting heavier weights will NOT turn you into the Incredible Hulk! 
Many women are under this impression and avoid weights. 
Women do NOT have the same levels of testosterone as men for one thing so unless you are taking crazy and (dangerous!) supplements, it won't happen! 

In fact, lifting a heavier set of dumbbells can actually lead to a smaller, stronger you.

Sound like just what you're after?   Here are two important reasons to ditch the two-pounders and grab heavier weights.

• You'll lose weight faster: Who doesn't want to drop pounds the most efficient way possible?  Many trainers recommend this test: Whatever weight you're bearing now — if you're doing five pounds, if you're doing 10 pounds — if you're not tired by [rep] number 10, then you need to go a little bit heavier.   If you are consistently doing that, you're going to see changes in your strength and in your muscle mass.  More muscle mass equals more metabolism, so maximize your body's fat-burning potential by challenging your muscles with heavier weights. It is important to check this every two to three months (if you are already working out 3-4 + days a week).  Our muscles get "trained" very quickly so it is important to always challenge them in order to grow and improve.
• You can reshape your body: Cardio may help you shed excess pounds, but it's the weights that will help you sculpt the strong, toned look you're going for. You’re not going to change the shape of your body with cardio alone;  you’re just going to be exactly like you are but you’ll be a smaller version, all your original issues will be the same, everything will just be smaller.  A great recommendation is doing four weight training routines a week to sculpt and reshape your problem areas.

Of course, if you're not used to a weight-training routine, start small and work your way up to heavier weights; starting too heavy can lead to injuries that can sideline all your weight-loss efforts.

Here's a chart of common dumbbell sizes for beginners to help you get started; in general, aim for a weight that will fatigue your muscles in 8 to 12 reps.

Exercise	Part of body worked	Recommended beginner weight
Bicep Curls	Biceps: inside of the upper arm	Five to eight pounds in each hand
Lateral Raises	Deltoids and trapezius: shoulders and upper back	Two to five pounds in each hand
Upright Rows	Deltoids, trapezius, and biceps: shoulders, upper back, and inside of the upper arm	Two to five pounds in each hand
Shoulder Presses	Deltoids, trapezius, and pectoralis: shoulders, upper back, and upper chest	Two to five pounds in each hand
Chest Presses	Pectoralis: chest	12 to 45 pounds (body bar)
Triceps Kickbacks	Triceps: outside of the upper arm	Two to five pounds in each hand
Squats	Glutes and quads: booty and thighs	Zero (just your own body weight) to 45 pounds

Being toned is a great metabolism / energy booster and will also help keep your body strong which can also help you avoid injury.


So DON'T be afraid to lift ladies !


"Peace, Love and Fitness"

The Insanely Effective 15-Minute Workout

                 

Can you really get an effective workout in only 15 minutes?    You bet your abs you can ! AND you only need you and a set of light barbells.  Most of my clients say "I don't have time - and this should help prove that if you can get up 15 minutes earlier 4-5 days a week then YES you do!).

I began a workout like this a year ago when training for a triathlon and let me tell you - it works !

 

Maximize every second of your precious time with this simple plan that's as effective (if not more!) than most hour-long training sessions. The secret is that it combines two proven fat-loss techniques -- metabolic strength training and Tabata training -- into one super-focused workout.

 

First, you'll work every major muscle group to fatigue with a 10-minute strength circuit, and then you'll finish with the "Tabata top off," (another word for HIT) alternating between 20 seconds of maximum intensity and 10 seconds of rest, eight times.

There are two different exercises in the Tabata portion so you'll alternate for every set, meaning you'll do four sets of each move (8 sets total). Sounds like alot, but it goes fast!

 

How it works: After the one-minute warm-up, do each strength exercise back to back, performing as many reps as possible (AMRAP) in one minute. Perform the full circuit twice, and then move on to the Tabata top off. (this is "key" for making your muscles work hard).

Perform the first exercise at maximum intensity for 20 seconds, rest for 10 seconds, then move on to the second exercise and repeat. Do eight Tabatas (20 seconds on, 10 seconds off) total, alternating between the two moves for each set.

Having a stop watch or clock nearby will help as well !

 

You will need: Free weights (begin with 5, 7 or 8lbs) they don't have to be heavy.

• Warm-Up Exercise
  
  A: Stand with feet hip width, elbows bent, hands in fists in front of shoulders.
  
  B: Push hips back and bend knees to lower into a squat as arms reach overhead, spreading fingers wide with palms facing in. Press through heels to return to standing. Begin with a smaller range of motion, and as body becomes warmer, lower deeper into squat and reach arms further back behind head.
  
  Sets: 1
  Reps:1 minute
• Dumbbell Squat
  
  Stand with feet hip width, holding dumbbells by sides. Push hips back and bend knees to lower into a squat, reaching weights on either side of shins. Press through heels to return to the starting position and repeat.
  
  Sets: 2
  Reps: AMRAP for 1 minute
• Dumbbell Shoulder Press
  
  A: Stand with feet hip width, holding dumbbells with arms bent in front of shoulders, palms facing in.
  
  B: Brace abs in tight and extend arms overhead, pressing weights up, keeping palms facing in. Slowly lower the weights to return to the starting position and repeat.
  
  Sets: 2
  Reps: AMRAP for 1 minute
• Dumbbell Deadlift
  
  A: Grab a pair of dumbbells and stand with feet hip width, knees slightly bent, and palms facing thighs.
  
  B: Keeping spine naturally straight, brace abs in tight and hinge forward from hips, reaching dumbbells towards feet until chest is about parallel to the floor (avoid going below shin level to prevent back from rounding). Engage glutes to raise torso back to the starting position and repeat.
  
  Sets: 2
  Reps: AMRAP for 1 minute
•  
• Pushup (one of my favorites!)
  
  Begin in a full plank position with feet together, hands slightly wider than shoulder width. Bend elbows and lower body until chest is just above the floor (avoid letting hips sag or lift). Press back up as quickly as possible. Widen feet to make it easier, keep feet closer together for more of a challenge, or modify by dropping down to knees if needed to finish the full minute.
  
  Sets: 2
  Reps: AMRAP for 1 minute
• Tabata Top Off 1: Sprint On The Spot
  
  Staying in one place, alternate driving knees up to chest and pumping arms as quickly as possible for 20 seconds. Rest for 10 seconds, and then do 1 set of Tabata top off 2: squat thrust up and over. Do 4 sets total, always alternating between moves.
  
  Sets: 4
  Reps: AMRAP for 20 seconds
• Tabata Top Off 2: Squat Thrust Up And Over
  
  A: Lower into a squat and place hands on the floor under shoulders. Jump feet back to a full plank position, keeping abs braced in tight.
  
  B. Quickly jump feet back into squat, bending arms by sides. Jump up out of squat and over to the left, swinging arms to help move body, landing in squat position. Immediately repeat to the other side. Continue as quickly as possible for 20 seconds. Rest for 10 seconds, and then do 1 set of Tabata top off 1: sprint on the spot. Do 4 sets total, always alternating between moves.
  
  Sets: 4

       So give this a try for two weeks and see the difference !

       "Peace, Love and Fitness"

"Stronger for Longer" - 5 Age Related Benefits of Resistance Training and WHY it's important to stay fit as you age !

Anyone over the age of 40 should read this blog and hopefully understand why it is SO important to be fit as you age!  The reality is that we can, to a great extent, influence how we age by the choices we make in our daily lifestyle.

What we eat, how we move and the lifestyle choices
we make contribute to slowly or quickly we age.
Fact:
10,000 North Americans are turning 65 every day and will
continue to do so for the next 17 years.
Fact:
62% of the Canadian population is now overweight or obese.

As a personal trainer, I have seen a huge spike in requests from the "older" population to assist with nutrition / training needs. I have learned over the years through my own education and experience training is that individual "program design" is essential and that age groups are are inherently different with their needs. The workouts you see in magazines are models, and often you can't even see how much weight they are lifting. They are not specific to just anyone....Just like snowflakes, no two people are alike! 

Everyone needs Aerobic exercise - a minimal accumulation of 4 hours of moderate intensity aerobic exercise each week.  4 hours ?  Doesn't seem like much does it ??  BUT that's the minimum !  I am telling you now....you CANNOT get away with NO cardio and a bad diet !  It catches up with you !

"Functional Exercise" is the new "go-to" for many people that are over 40.  These are people that generally "hate" exercise and don't want to go to a gym but still want to "turn back the clock".  Functional exercise has been used to describe exercises and programs that mimic everyday activities like lifting/bending.  These movements require co-ordination of muscle groups and joints of two or more limbs of the body.  Pushing, pulling, bending, squatting, lunging and twisting are all incorporated in everyday programs you can use to keep "limber".   And the important thing is "they are fun!"

Functional Exercise is life enhancing, convenient, time and cost effective.  All you need is your own body weight, a repertoire of movements and movement patterns to functionally train your mind and body.  Learn to use your body as your tool for great health! 

The use of small equipment like dumbbell's, resistance bands, stability balls, kettle bells and a mat add variety and challenge and there are literally hundreds of different exercises you can do ! 
Regular exercise and how it relates to your everyday health is vitally important to preserve your brain, heart and lean muscle, hormones, bone density metabolism, and body composition.

FIVE AGE RELATED BENEFITS OF RESISTANCE TRAINING

1. Triggers a temporary boost in the hormone testosterone, a hormone necessary to protect bones and maintain muscle mass.  The natural aging process in addition to high stress levels,may lower testosterone levels in both men and women.
2. Supports a healthy heart muscle and helps lower risk of all heart and health related diseases including heart disease.  Heart disease remains the #1 disease that results in early death.
3. Reduces the stress response that is responsible for the dangerous weight gain around the belly and, boosts levels of "happy endorphins and hormones that improve mood and general well-being.
4. Preserves lean muscle tissue which is the key to managing metabolism and body weight, promoting tissue repair and serving as building blocks for the hormones that help  regulate your biochemistry.
5. Helps to preserve immune heath.  Every notice some people seem to be immune to colds, flus etc. ?   Guess why ?  They have strong immune systems due to healthy lifestyle.  Your immune system weakens with age and improper lifestyle.   The environment is also a stress on our immune system.   Keeping strong keeps you healthy !

You CAN begin at any age !   It's never too late !   What are YOU waiting for ?  Pass up that next donut and fries and fruity cocktail.   Take control of your health and live longer today!

'Peace, Love and Fitness'

Pumpkin Pie Protein Smoothie!

Pumpkin Protein Power Shake

It’s low-calorie, low-carb & high-protein!

Here’s what you’ll need:

1 scoop of vanilla whey protein (Roughly 25g)

7.5 oz. of canned pumpkin (Half of a typical 15 oz. can)

8 oz. (1 cup) of unsweetened Vanilla non-dairy almond milk (Reduce to ¾ of a cup for more thickness)

1 tsp of cinnamon

1 tsp of nutmeg

(or you can use 1/2 tsp of McCormicks "Pumpkin Pie" spices)

1/2 tsp of vanilla extract

 

1 heaping tablespoons of 0% Greek Yogurt

1/4 cup of Liquid Egg Whites

1/2 cup of ice

Water for consistency

Blend all of the ingredients until you are satisfied with the texture.

This shake turns an ordinary protein shake into a nutritiously fortified monster that has a great source of minerals like iron, magnesium, potassium and calcium. It’s also loaded with a ton of beta-carotene, a precursor for Vitamin A (hence, the orange color of pumpkin), plus vitamin D & E!

Drink this for post-workout recovery or as a midday snack!

The nutrition breakdown is as follows: (Depending on the protein and milk you use, these numbers can vary slightly)

Calories: 250

Protein: 28 g

Carbs: 23 g

Fat: 4g

Enjoy and Happy Halloween!!

 

10 Lessons in Fat Loss Everyone Can Use - Start Now !

My Top 10 Lessons for Fat Loss that will work for anyone!

Believe it or not, it's pretty simple. What lacks usually is motivation.  But like most things in life all you really need is a plan!  With a solid plan, you are more accountable and more inclined to stick to your goals. 
See below for details on each Lesson and how to start.

• Lesson 1. Set a Deadline
• Lesson 2. What Gets Measured, Gets Managed
• Lesson 3. Replace One Habit at a Time
• Lesson 4. Tell Someone Your Weight Loss Goals
• Lesson 5. Eating Too Little Will Make You Fat
• Lesson 6. HIIT Is The Fastest Way To Lose Fat
• Lesson 7. Keep Your Heart Rate High
• Lesson 8. Have A Plan of Attack
• Lesson 9. Eat Protein and Fats for Breakfast
• Lesson 10. Eat Carbohydrates After Your Workout ONLY

Lesson 1. Set a Deadline

There is power in setting a deadline. Have you ever said you are going to do something and never get around to it? You’re not alone. Have you been given a deadline to do something, say by your boss? Of course you hit the deadline because there is a time restraint. Set a date on the calendar for you to be your absolute best by.
Goals:

• need to be put in writing
• have to be specific and measurable
• have to have a specific timeline
• and need to be realistic

Lesson 2. What Gets Measured, Gets Managed

If you follow Vince Del Monte, you have heard this many times and it is extremely true. You cannot know what direction you are heading towards if you don’t measure and track your results. This is the only sure way you can tweak your program to work for you. Whenever a client asks me what could be going wrong, I simply ask them to take out their tracker journal so we can look.   99% of times, they haven’t been measuring and the other 1%.   Keep a Journal and be accountable!

Workout 6 - 7 Days per week and this includes Cardio !

Lesson 3. Replace One Habit at a Time

Habits cannot be broken, only replaced. If you start by replacing one habit per month, that will be 12 new habits you will have replaced by 2013.  Think of one you want to replace for January.  It generally takes 22 days for a new habit to become a way of life.

Lesson 4. Tell Someone Your Weight Loss Goals

Having an accountability partner works in EVERY area of your life. You are more likely not to fail if you tell someone what you are going to achieve. You will not only be letting yourself down if you quit but also your friend.  I always tell someone if I am entered into an event, race, or have a lofty goal.  That way, they can help me get to my goal by being supportive !

Lesson 5. Eating Too Little Will Make You Fat

You start to waste away in your upper body and start packing on the weight in your tummy whenever you choose to skip meals and don’t eat enough.
When nutrient intake is low your metabolic rate will become low for three reasons:

• decreased thyroid function
• reduced thermic effect of eating
• reduction in muscle mass

Anyone that knows me well - knows I carry around my 6 Pack Fitness Bag every day !! http://www.sixpackbags.com/bags.html
I am always prepared for what I will eat that day.  And by doing this, it avoids temptation.  Too many people I see on a daily basis snack on sodas, chips, bad granola bars and what they think are healthy snacks. 
Try to eat 6 - 7 meals daily - every 2-3 hours.  It helps to regluate your blood sugar and keeps your energy levels high.

 

 

 

 

Lesson 6. HIIT Is The Fastest Way To Lose Fat

High-intensity training burns calories for hours after the workout, improves endurance and improves aerobic capacity. I always add in some HIIT to my week and this is the one and usually the ONLY area (in the gym) that I tweak when I want to lose fat fast. All you need is a few 20 minutes sessions and your pants size will shrink in no-time.

Lesson 7. Keep Your Heart Rate High

There is no sense in taking your time during your workout. There is no sense in training one muscle at one time unless you are thinking of becoming a light-weigh bodybuilder. This is the key that COMPLETELY shaped my body this year.
For women, this is EXTREMELY important.  Your body will respond better to this type of training.

Lesson 8. Have A Plan of Attack

Plan out your workouts BEFORE you workout. Don’t be stuck there trying to think of what exercise combos to do and then draw a blank because you think everyone is looking at you and wondering what you are doing. WALK INTO THE GYM KNOWING what body part you are going to train that day!  And keep a journal.  I have lots of completed books that I can go back and look at over the years to see how far I have advanced and what / how I trained & ate for a specific event. 

Lesson 9. Eat Protein and Fats for Breakfast

To Avoid the crash mid-afternoon, a solid breakfast with protein is a must !  Try ground beef / chicken and eggs for breakfast. I know that sounds gross but it works and it’s actually tasty. Charles Poliquin calls it “The Meat and Nut Breakfast”.  This is all about controlling your hormones. As well as keeping your blood sugar levels regulated.    Give your kids “the meat and nut breakfast” and see their marks increase.

Lesson 10. Eat Carbohydrates After Your Workout ONLY!

Carbohydrates should be used only to refuel and repair after a workout. This is the biggest contributor to staying lean all year-long.  “What portion of your body is made up of carbohydrates? NONE – therefore we can only use a small amount of them before the body will store them”.  Keep the carb intake low during the day if you can.  Protein at every meal !

Read "Wheat Belly" by William Davis, MD - it will change your life and make you think twice about wheat consumption.

I am a month into going 95% Bread, Pasta free and have lost 8lbs. 

  No More Muffin Top !

Apply those 10 lessons and you are on your way to your best body in 2014!
You can apply some of these strategies to other areas of your life as well!

"Peace, Love and Fitness"

Pineapple Peanut Butter Smoothie! Think outside the Box !

Peanut Butter Protein shake.

Image Courtesy of gimmesomeoven.com

 

Ingredients:

• 1/2 medium organic banana
• 3/4 cup frozen organic pineapple
• 2 tbsp organic salted peanut butter (sub almond butter if you like)
• 1 tbsp of your favorite protein powder (Sunwarrior is the best!)
• 1 cup coconut h2o
• 1/4 cup organic coconut milk
• 1/4 cup Liquid Egg Whites (optional)
• A few cubes of ice

Check out the health benefits from the ingredients below:

 

Banana

High potassium content – helps with nerve and muscle function as well as helps balance fluids in the body, and helps prevent muscle cramps after exercise

Fiber — One medium banana has approx. 3g of fiber, helping to keep you full longer

Vitamin B-6 – One medium banana provides 35% of your daily B-6 dosage, helping your body grow new cells

Pineapple

High vitamin C content — helps with immune function and prevents colds

Helps with digestion — contains the proteolytic enzyme Bromelain, that breaks protein down into smaller segments, aiding in digestion

Peanut Butter

Good source of protein – 2 tbsp contains 7 grams protein. The body uses the amino acids found in protein to rebuild and repair muscle fibers

Healthy fats — monounsaturated fats help lower the risk of developing heart disease and diabetes

Coconut Water

Iron — provides cells with oxygen, helping fight fatigue and supports proper cell function

Potassium — Helps send messages through the body by working with sodium and calcium to conduct electrical impulses. Helps supports normal digestive and muscle function.

Coconut Milk Health Benefits:

Antifungal, antiviral, antibacterial — contains lauric acid, antimicrobial lipids and capric acid, which have antibacterial, antifungal and antiviral properties.

Healthy skin and hair – contains vitamins C, E, B1, B3, B5, and B6 as well as iron, selenium, sodium, calcium, magnesium and phosphorus. Helping to promote healthy hair, skin, and nails from the inside out.

So as you call tell this shake is full of healthful protein, vitamins, enzymes, electrolytes, good fats, and simple fruit sugars to provide you with some post-workout energy. This smoothie is sure to power your day, and power your workouts.

 

 BLEND AND ENJOY!

 

Peace, Love and Fitness !

Wine or your Waistline ?

It doesn't have to be either or if you follow some simple tips!

A nice glass of of wine is one of life's pleasures. 
However, one glass of wine a night or more can add up to some added calories that begin to show in parts of your body you wish it hadn't!

The reason is probably NOT one you even think about.  When people are drinking wine or any other alcohol, the odds are that you are also EATING more food with it!
 
 Alcohol temporarily keeps your body from burning fat.

First the science behind it in lay-person's terms!  :

 The reason is that your body can't store calories from alcohol for later, the way it does from food calories. So when you drink, your metabolic system must stop what it's doing (like burning calories from your last meal) to get rid of the booze.
Drinking presses "pause" on your metabolism, shoves away the other calories and says "break me down first!"  The result is that anything you have recently eaten gets stored as fat.

What's worse is that research has shown that alcohol especially decreases fat burn in the belly. That's why you never hear about "beer hips." You hear Beer / Wine Belly"

Show me a gal that drinks wine every day and does not exercise, and I will show you someone who has "muffin top" ! 

 Your best bet is to drink moderately, choose your drinks wisely (go for vodka-soda with lemon, or opt for a glass of wine over a sugary piña colada) and accompany them with a tasty, healthy, well-balanced meal, including loads of veggies, some lean protein, and healthy fats.

Your ability to drop pounds depends on your overall energy balance, or the calories you consume minus the calories your body burns.

When you consume more than you burn, you gain weight; when you burn more than you consume, you lose.  Pretty simple right ?

So here are some Rules to help you when you must "sip" !

Rule #1 - Always Eat When you Drink
But eat "right" - like I said before - nibble on healthy snacks - instead of nachos, bread and high carb laden apps.  Skimping on food when you are drinking will only backfire and send you straight to the bottom of the candied nut bowl or salty chips.
Protein Shakes are ideal before you drink alcohol.
A cocktail or two can also make you forgetful....as in "that Death by Chocolate cake was not in your nutrition plan" !
 
Rule #2 - Know that some Drinks make you hungrier and others
The simpler the drink, the better.  Why ?  The sweet and fancy ones, like cosmos, etc. have more calories and the additional sugar  can make you even hungrier!
Your blood sugar skyrockets as well resulting in cravings.  A 1.5 oz of Vodka has 100 calories alone !

Rule #3 - Stick to a Drink or Two - tops
Moderation is your key to victory in the drinking dept.  You know that, but some people have no "stop" button and I always hear - "oh, it was my birthday", or "it's only one piece of cake" - Uh Uh, it ALL adds up !
4 drinks every Saturday Night and you will be up 10 lbs a YEAR !!!

Rule #4 - Beware that knawing, starving feeling the next day
The morning AFTER you drink poses its own problems.  Ever notice you crave large amounts of cheesy, greasy carb laden food the night after you have been drinking ?
You are dehydrated as well (cause' you probably were not drinking an H2O chaser with your booze)...Alcohol is a diuretic which can make you feel hungrier.  
Your body, the next day, needs more energy to burn off those calories and wants the "highest form" which often results in you reaching for a donut or sugary cinnamon bun !
Instead, reach for high protein like oatmeal and berries. 

You CAN enjoy your vino - but think about what goes with it !

'Peace, Love and Fitness'

Food For Thought - Can What YOU and YOUR Kids Eat cause Brain Damage ?

A rather interesting article was published recently linking junk food as well as processed foods to brain damage in adults and children.   We already know that eating foods high in fat and sugar are unhealthy and can cause obesity, diabetes and heart disease.  
That  "You are what you eat" mantra has been drilled into us since we were kids.  
However now it turns out that being a junk-food junkie may also damage your brain in some alarming ways. 
A study conducted at Wake Forest School of Medicine found that people who chowed down on meals high in sugar and saturated fat for a little as one month performed poorly on memory tests. 
If you have ever "inhaled" a donut on an empty stomach, then you know the "mind messup" that follows the ensuing 'sugar crash' : fatigue, irritability, poor concentration, forgetfulness.  A similar Brain Fog can happen after eating saturated fats. Within 10 minutes, saturated fats directly impairs the hippocampus - the learning and memory centre of the brain.   For the next half hour you will be less able to recall facts or do well on cognitive challenges, like crossword puzzles. 
The average person eats 79 lbs of added sweeteners every year.  That's more than 1/5th of an 1800 calories a day diet along with 63 lbs of fat (that equals a full stick of butter EVERY day!) 

How does it happen? What is the science behind it ?  Researchers have found that one of the most toxic effects of consuming foods high in sugar and fat may be suppression of a brain peptide called BDNF (brain-derived neurotrophic factor), which is involved in memory formation and learning.  A toxic diet also initiates a dangerous cascade of chemical reactions that can promote inflammation in the brain, which can damage cells and disrupt connections between neurons. 
The most compelling discovery - not to mention the scariest, it that a diet high in simple sugars, saturated fats, breads, high carbs and red bull may cause PERMANENT damage by messing with the insulin in your brain.  Most of know what insulin is and why we need it.  Produced in the pancreas, insulin helps cells take in glucose from the bloodstream so that your body can use it for fuel.   If you repeatedly consume fatty, sugary foods, the pancreas spikes its insulin production over and over to try to metabolize the foods until it eventually gets "stuck" at a high level, at which point your cells become insulin-resistant; a hallmark of Type-2 Diabetes. 
Insulin is also produced in the brain and plays a role in transmitting signals between nerve cells, forming memories and conquering tasks that rely on learning and memory.  And JUST as in  Type-2 Diabetes, a diet high in saturated fats and sugars can can brain cells to become insulin resistant hindering our ability to think and recall and eventually causing permanent neural damage. 

But here is where it gets scary.  It affects children as well.  
It has also been shown that children fed a high fat, sugar laden high carb diet have been shown to not only be at a danger to develop Type-1 and Type-2 Diabetes but ALSO have impaired learning abilities.   All junk food and processed foods are high in chemicals and preservatives. 
Think about when you were younger and what you ate?  Chances are that it was made with healthy ingredients and not as much processed food.  Times have changed and families are now double income workers so "fast is best" - which also means that taking time to source the healthiest ingredients is not always easy to do.   Children suffer because of this.  
Think about when you were young - I'll bet you did not know too many kids with food allergies ?  
Know why ??    Because research has now shown that nitrates and chemicals found in many food items today can cause negative effects on our immune systems as well as our brains ! 
- Lunchables - TRASH
- Twinkies - TRASH 
- Red Bull - TRASH 
- Deli Meats - TRASH 

The list goes on.  And DON'T tell me "eating healthy is too expensive" - I can prove to you it's NOT.

An example of a widely used preservative - BHA 
A preservative used in food, animal feed and cosmetics that the National Toxicology Program of the Department of Health and Human Services considers to be a likely human carcinogen.“It has caused cancer in animals" 

Caramel Colouring - found in Sodas, Ice Creams and French Fries 
This is a dye made from harmful chemicals that is used in many foods.  The process also includes ammonia !  And has been shown to cause lung cancer. 

Aspartame is another one that most of us are familiar with and is found in many soft drinks - but because it contains the known carcinogen methylene chloride.   EVEN diet soda contains it.  (and don't even get me started on people who think drinking diet sodas is healthy) 
!!!
The list goes on but I think you are getting the point.     The choices you make every day in what you and your family eat affect you later in life.   
How can you NOT want to make sure your children have a shot at a healthy life ahead of them ? 

The good news is some of this damage may be reversible with a healthy diet and exercise. 
The Ontario Brain Institute reported that being very physically active reduced the risk for Alzheimer's by almost 40%.  This happens because you reduce your insulin resistance  It  gives you a better glucose supply to the brain and It also boosts your metabolism. 

Specific diets like the Mediterranean diet and plant based diets have all been shown to point towards better brain / body health.  

It's time to take control, READ YOUR LABELS when shopping and think about both you and your family's health - now just today but in the future!   

You only get one life and no "re-do's" so be smart and eat smart !  

"Peace, Love and Fitness"