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09/27/09
Much More than Garnish
A simple way to ramp up your intake of antioxidants is to squeeze
fresh lemon juice into your cup of hot or iced green tea. According to a
recent study, adding lemon juice to tea significantly increases your
body’s absorption of the wonderful antioxidants that green tea is chocked
full of. Go for an organic tea like Good Earth Organic Jasmine Blossom
Green Tea, a squirt of lemon and drink up!
09/20/09
Eat good Fat to lose Fat:
Are you serious?! As a heart attack, which by the way olive oil (a
good fat) can reduce the risk of occurring.
There are good fats (monosaturated and polyunsaturated) and bad fats
(saturated and trans fats) which make you fat and sick.
Eating good fat helps control those crazy spikes in your blood sugar after
eating carbohydrates. Better sugar metabolism equals less fat storage.
There is some evidence that essential fatty acids (omega-3s) can actually
boost your metabolism and increase fat burning. And we are all about that!
Yummy good fats to include in your diet:
Fish that’s full of omega-3 fatty acids like salmon (my favorite),
albacore tuna, mackerel, and sardines. Watch out for mercury content
though, especially if you are pregnant. General rule is that the larger
the fish the more mercury content.
Olive Oil. It’s heart healthy and maximizes nutrient absorption when you
drizzle a bit of it over fresh vegetables. And in totally disconnected
news: Sophia Loren claims that olive oil is her body moisturizer of
choice. Do I smell like a salad? I should because I’ve been taking her
advice for years!
Avocados. Scientists at Ohio State University found that adding avocado to
a salad aided in absorbing more antioxidants than having one without it. A
quarter of an avocado is about 75 calories.
Nuts (we already know about those) and Flaxseeds.
Flaxseeds are full of protein and fiber and a great plant source of
omega-3 fatty acids, which make them a perfect choice for vegetarians who
don’t want to eat fish.
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09/12/09
Eat your protein:
Eating enough protein helps promote fat loss and muscle gain and helps
to keep you from getting hungry. Eating protein in the morning is
especially important as it keeps your blood sugar steady for hours. Lean
meat (organic and hormone free), fish (the oilier the better – I love
salmon at least 3 times a week), or vegetarian protein with every meal
will make a big difference in how fast you begin to see those “six pack
abs”!
NOTE: I am not talking about a low carb diet. If you’re not getting enough
good carbohydrates (non sugary, complex, and slow burning) you’re on a
trip to metabolic hell – but that’s for another day.
09/08/09
Eat Your Yogurt!
No, not the kind filled with high fructose corn syrup as previously
mentioned, but the good kind. One that comes quickly to mind is "Siggi's".
It's low in sugars and high in protein (16g). Probiotics, the healthful
bacteria found in yogurt has been proven to reduce belly fat. And if you
suffer with allergies to grass pollen and ragweed these same probiotics
found in yogurt can sometimes help by lowering the antibodies that trigger
reactions. According to Kamal Ivory, MD "most people don't consume enough
probiotics, which our digestive and immune systems need to function
properly." So eat up -- and enjoy!
09/07/09
Why the "average cardio workout" may be preventing you from losing
stubborn body fat:
Your body adapts very quickly to long "same speed" cardio workouts, which
can make you burn less calories each time you workout.
This is a major problem in doing too much same speed cardio. Most people
have a “more cardio is better” mentality and don't consider what it may be
doing to their metabolism. One of the biggest factors to your metabolism
is how much lean muscle mass you have.
Having proportionate lean muscle mass turns your body into a calorie
burning machine. Unfortunately, excessive amounts of same speed cardio
does nothing to help you build lean muscle mass. Even worse, too much of
it can make you lose muscle and slow down your metabolism.
If you're trying to lose inches and sculpt your body according to most
health related organizations weight training improves muscle tone and
increases strength, and also promotes metabolic health and fat loss.
All of us are time constrained. It might be good to rethink that 45
minutes on the treadmill and instead combine short bursts of cardio with
weight training.
Or better yet come to class!
***Information on cardio and weight training from the American Council on
Exercise, American College of Sports Medicine and American Heart
Association |
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*The
nutritional information contained herein is based upon information Hilliard
Studio Method reasonably believes to be accurate. We are not responsible
for any adverse effects related to following this information.
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