Article # 569. Body sculpting tips

1. Strength training should be tailored to your body type. We all have a body type due to heredity and lifestyle choices. A fitness assessment is important because a personal trainer identifies postural weaknesses and muscle imbalances. The fitness program is then tailored to fit your needs. Without this assessment, you are "shooting in the dark." 

Achieving optimal muscular fitness requires flexibility, strength, endurance, power, and speed. These components should be included in an integrated training program. 

Because of lifestyle habits, the dominant side of the body develops more than the non-dominant side. And, if certain patterns or muscular actions are performed repeatedly, muscles develop more in either the front of the body or the back of the body. As a result, some muscles become tight, lengthened or weak. 

An integrated training program focuses on 3-dimensional muscular balance. This is done by training in all 3 planes of motion. This will help overall strength, burn more fat, prevent injuries and enhance everyday living. 

Opposing muscle groups should be in balance. Focusing more on exercises like squats, deadlifts, rows, shoulder presses and bench presses will help you do this. Using more unilateral (one-leg, one-arm) exercises also improve muscular balance. Lunges, step ups and dumbbell exercises fit this category. 

So, muscle-building is a never ending process. It is much more than haphazard weight training programs with no design. You need at least 3 weight training workouts per week, 20-50 minutes per session (depending on your training maturity and goals).

2. Your cardio exercise should aid in your fat loss and not waste away your precious muscle mass. Your cardio exercise should:

--Improve heart health
--Burn calories (during and after your workout)
--Burn fat
--Spare muscle mass 

Keep your cardio workouts at about 20 minutes. That's all it takes to help you reach your goals. And, it will keep you from the boredom and muscle-wasting that's built into long cardio sessions.

Intense interval cardio workouts will increase your body's growth hormone. Research has also proven that the benefits of anaerobic exercise (like sprint interval cardio) is superior to aerobic exercise for fitness and heart health.

3. Eat for fat loss. You must eat enough to build muscle and burn fat. A balanced diet which contains the macronutrients (carbs, protein, fats) is best. You should calculate your calorie needs for reaching your goals. Starvation diets will not work. Nutritious calories are critical to build muscle. 

For instance, you should eat protein with every meal. Protein is critical for rebuilding muscle tissues after workouts. Protein also helps you control calorie intake because you stay fuller for longer. 

It is also a good muscle building tactic to eat protein before and after strength workouts.Protein drinks (particularly whey) work well for this purpose. 

Work hard to build the body you want and need!

Article # 568. AB Work outs

Finding effective abs workout for a fit and toned body is not a magical procedure. You need to do workouts with full sincerity. The day will not be far off when you will have your body as you desire. However, answer to the question that which abs exercise is the best is a tricky one. As every individual has the body composition that may or may not respond as desired to a particular workout, it will always be a matter of uncertainty to comment on particular exercise.

There are a number of abs workouts such as knee and leg raises, crunches, reverse crunch, exercise ball crunches and bicycle exercise. The effectiveness of these workouts is the reason for gaining popularity. You might have come across these abs workouts and would have tried few of them but the big question is – have you tried them with abs workout training tips? This question is being asked because you may have a workout, but if you do not know the exact procedure of doing that workout then that workout instead of giving you positive results will have an adverse impact on your body.

If no results are produced by the adopted workout then it is quite obvious that you will give a negative comment for that workout. Actually, any workout has to be done in a systematic manner. Two types of workouts may not be same. In addition to the actual way of doing workouts, the number of repetitions and sets also vary among the workouts. How gradually the number of times the workout is to be increased is also to be followed in true spirit. The frequency of the abs workout in a week is also very important. The guide and technique for the workout should be followed strictly.

These techniques and procedures are developed over a period of time by the people who have done lots of studies in this field to get best results. The comprehensive guide to any workout program is to be understood clearly before actually starting a workout program. Doing any workout program with your own set of rules will not only produce failures but will also affect your body in a very adverse manner. If you have an intention of doing the abs workout cleanly and quickly for better results then make sure of going through the guide for workout thoroughly.

The comprehensive guide to any workout program is to be understood clearly before actually starting a workout program. Doing any workout program with your own set of rules will not only produce failures but will also affect your body in a very adverse manner. If you have an intention of doing the abs workout cleanly and quickly for better results then make sure of going through the guide for workout thoroughly.

Article # 567. Do Crunches Reduce Belly Fat?

If you've decided to perform crunches in an attempt to burn away your belly fat, you've picked the wrong exercise -- but you're hardly alone. The thought that you can perform ab exercises to burn away your belly is prevalent in the fitness community, but the theory behind it, known as spot reduction, is a myth. It's impossible to selectively burn fat in any area. Crunches should have a place in your workout routine, but if your goal is to bid farewell to your belly, other exercises are more suitable.

Step 1

Set an attainable goal concerning the loss of your belly fat. You won't lose the fat overnight or in just a few days, but through continuous exercise, it's possible to burn off your belly while you reduce the fat elsewhere in your body. A reasonable weight-loss goal is to endeavor to lose one or two pounds per week.

Step 2

Perform crunches and other strength-training exercises two to three times a week to strengthen your muscles. Strength-training exercises such as crunches aren't the right approach when you wish to lose weight, due to their very low calorie burn. HealthStatus notes that a 180-pound person will burn just 122 calories in 20 minutes of crunches. This rate of burning calories is inefficient if you wish to burn fat.

Step 3

Develop a cardio workout that includes at least 300 minutes of exercise per week. Unlike crunches, cardio exercises burn calories quickly, making them a vital tool in your attempt to burn fat and lose weight. Crunches burn calories at only a fraction of the rate of several cardio exercises. For example, a 180-pound person will burn 310 calories in 20 minutes of vigorously pedaling an exercise bike and 313 calories in 20 minutes of running at 7 mph. Other cardio exercises to consider include walking, hiking and swimming.

Warnings

·         Avoid overtraining your abdominal muscles by performing excessive crunches. In general, around three sets of up to 25 reps is more than enough to strengthen these muscles without risking injury or using the incorrect form.

Tips

·         Despite the low calorie burn of strength training, it can play a role in weight loss. You'll increase your metabolism as you strengthen your muscles; the higher your metabolism, the faster you'll burn calories whether you're exercising or not.

·         Reducing your calorie intake also plays a role in fat loss. By burning extra calories through exercise and avoiding high-calorie, unhealthy foods, you'll increase your chances of fat-loss success.

Article # 566. Exercise and stress: Get moving to manage stress

Exercise in almost any form can act as a stress reliever. Being active can boost your feel-good endorphins and distract you from daily worries.

You know that exercise does your body good, but you're too busy and stressed to fit it into your routine. Hold on a second — there's good news when it comes to exercise and stress.

Virtually any form of exercise, from aerobics to yoga, can act as a stress reliever. If you're not an athlete or even if you're downright out of shape, you can still make a little exercise go a long way toward stress management. Discover the connection between exercise and stress relief — and why exercise should be part of your stress management plan.

Exercise and stress relief

Exercise increases your overall health and your sense of well-being, which puts more pep in your step every day. But exercise also has some direct stress-busting benefits.

·         It pumps up your endorphins. Physical activity helps to bump up the production of your brain's feel-good neurotransmitters, called endorphins. Although this function is often referred to as a runner's high, a rousing game of tennis or a nature hike also can contribute to this same feeling.

·         It's meditation in motion. After a fast-paced game of racquetball or several laps in the pool, you'll often find that you've forgotten the day's irritations and concentrated only on your body's movements. As you begin to regularly shed your daily tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you remain calm and clear in everything that you do.

·         It improves your mood. Regular exercise can increase self-confidence and lower the symptoms associated with mild depression and anxiety. Exercise also can improve your sleep, which is often disrupted by stress, depression and anxiety. All this can ease your stress levels and give you a sense of command over your body and your life.

Put exercise and stress relief to work for you

A successful exercise program begins with a few simple steps.

·         Consult with your doctor. If you haven't exercised for some time and you have health concerns, you may want to talk to your doctor before starting a new exercise routine.

·         Walk before you run. Build up your fitness level gradually. Excitement about a new program can lead to overdoing it and possibly even injury. For most healthy adults, the Department of Health and Human Services recommends getting at least 150 minutes a week of moderate aerobic activity (think brisk walking or swimming) or 75 minutes a week of vigorous aerobic activity (such as running). If you're new to exercise, start at the moderate level and then add vigorous activity as your fitness improves.

·         Do what you love. Virtually any form of exercise or movement can increase your fitness level while decreasing your stress. The most important thing is to pick an activity that you enjoy. Examples include walking, stair climbing, jogging, bicycling, yoga, tai chi, gardening, weightlifting and swimming.

·         Pencil it in. Although your schedule may necessitate a morning workout one day and an evening activity the next, carving out some time to move every day helps you make your exercise program an ongoing priority.

Stick with it

Starting an exercise program is just the first step. Here are some tips for sticking with a new routine or reinvigorating a tired workout:

·         Set SMART goals. Write down specific, measureable, attainable, relevant and time-limited goals. If your primary goal is to reduce stress in your life and recharge your batteries, your specific goals might include committing to walking during your lunch hour three times a week or, if needed, finding a baby sitter to watch your children so that you can slip away to attend a cycling class.

·         Find a friend. Knowing that someone is waiting for you to show up at the gym or the park can be a powerful incentive. Working out with a friend, co-worker or family member often brings a new level of motivation and commitment to your workouts.

·         Change up your routine. If you've always been a competitive runner, take a look at other less competitive options that may help with stress reduction, such as Pilates or yoga classes. As an added bonus, these kinder, gentler workouts may enhance your running while also decreasing your stress.

·         Exercise in increments. Even brief bouts of activity offer benefits. For instance, if you can't fit in one 30-minute walk, try three 10-minute walks instead. What's most important is making regular physical activity part of your lifestyle.

Whatever you do, don't think of exercise as just one more thing on your to-do list. Find an activity you enjoy — whether it's an active tennis match or a meditative meander down to a local park and back — and make it part of your regular routine. Any form of physical activity can help you unwind and become an important part of your approach to easing stress.

Article # 565. Foods that Prevent Dizziness

Fresh Fruit

Staying hydrated is crucial in preventing dizziness. Many fresh fruits are not only full of water, but also vital nutrients. Bananas, grapes, peaches and apricots are high in potassium count and this makes them very suitable foods to eat as you look to avoid dizziness.

 

Liver

Liver is rich in vitamin B6 which is also good for preventing dizziness. Since it is a red meat, it is suggested that you limit servings to once a week.

 

Nuts

All nuts, specifically walnuts, almonds, and cashews contain omega-3 fatty acids and vitamin B6. Both of these are beneficial to overall health and can help prevent dizziness.

 

Spinach

Spinach is rich in iron, magnesium, and potassium, as well as many other nutrients. When enough is consumed, it can help alleviate dizziness and many other symptoms of menopause.

 

Vegetables

Similar to fruits, they are high in vitamins and minerals. Many vegetables like peas, beans, lettuce, tomatoes, asparagus, and cucumbers are rich in iron, potassium, and vitamin B which can help with dizziness.

 

Article # 564. Dizzy Spells

Dizzy spells can be caused due to various reasons ranging from an insufficient supply of blood to the brain, low blood pressure, vertigo, infection in the inner ear, to the use of certain drugs. The following write-up provides information on the contributory factors behind frequent episodes of dizziness.

 

Dizziness is rarely a cause for concern and is very common in adults. There could be a variety of factors that lead to dizziness, and only in rare cases, does it imply a serious condition. In severe cases, frequent dizziness can affect an individual's ability to perform daily functions. The treatment for dizziness depends on the cause and severity of the condition.

 

Causes of Dizziness

Dizziness is characterized by vertigo, faintness, and loss of balance. Some common causes of each of these key sensations are as follows:

1. Vertigo: The sensation of vertigo occurs when the nerves of the vestibular system are affected. The vestibular system is a part of the inner ear which regulates balance. These structures are sensitive to movement and changes in the position of the head. Vertigo may also trigger nausea, vomiting, and trouble in balancing. The common causes of vertigo include:

·         Inner ear Inflammation: When the inner ear gets infected or inflamed, vertigo may occur suddenly and may persist for many days. Labyrinthitis is a condition which leads to sudden loss of hearing along with vertigo.

·         Benign Paroxysmal Positional Vertigo: This is a condition which leads to short bouts of vertigo when there is a change in head position or while sitting up in the morning.

·         Acoustic Neuroma: This is a benign growth which develops on the nerve that connects the inner ear and brain. It may lead to tinnitus, imbalances and dizziness.

·         Meniere's Disease: This is a rare condition that is associated with excessive fluid buildup in the inner ear.

·         Migrainous Vertigo: Some individuals may experience vertigo during a migraine.

·         Vertigo, in rare cases, may be associated with neurological problems and may accompany other symptoms such as blurry vision, speech impairment, and severe imbalance.

2. Faintness: A feeling of faintness may sometimes be accompanied by nausea and clamminess. It may be caused by any of the following:

·         Low Blood Pressure: A sudden drop in blood pressure may bring about a feeling of faintness. This may happen when you stand up suddenly.

·         Reduced Blood Output from the Heart: Conditions of the heart muscles, irregular heart rhythm, or a drop in blood volume can affect the flow of blood from the heart and lead to faintness.

3. Loss of Balance: It is also referred to as disequilibrium and leads to a sensation of unsteadiness. Some common causes include:

·         Conditions of the Inner Ear: Such conditions can make you feel faint or unsteady while walking.

·         Conditions that Affect the Sensory Nerves: Balance may be affected when there is nerve damage.

·         Neurological Problems: Conditions such as Parkinson’s disease can lead to a gradual loss of balance.

·         Medications: The intake of certain medications such as sedatives can results in side effects which include dizziness.

You may also experience dizziness due to anxiety disorders. Individuals who suffer from panic attacks may sometimes complain of feeling of heavy-headed or dizzy.

Get advice for HEALTH & NUTRITION @ HERMES FITNESS PLANET

Article # 563. Honey Health Benefits

The benefits of honey go beyond its great taste. A great natural source of carbohydrates which provide strength and energy to our bodies, honey is known for its effectiveness in instantly boosting the performance, endurance and reduce muscle fatigue of athletes. Its natural sugars play an important role in preventing fatigue during exercise. The glucose in honey is absorbed by the body quickly and gives an immediate energy boost, while the fructose is absorbed more slowly providing sustained energy. It is known that honey has also been found to keep levels of blood sugar fairly constant compared to other types of sugar.

Few tips:-

1. Next time before you go for a workout, take a spoon of honey to enable you to go for the extra mile.

2. If you are feeling low and lethargic in the morning, instead of reaching out for a can of carbonated energy drink , try honey. Spread it on hot toast or replace the sugar in your tea with it for a refreshing surge of energy.

3. If your kids are finding hard to cope with the physical strain from the buzzing activities at school, prepare them some sandwiches with honey, butter and ham to make sure they have enough energy to sustain through the day. My kids are delighted when they see me prepare warm honey water in their bottles. They couldn't care a bit about the health benefits of honey, but simply love the taste of it! 

Immunity System Builder:-

Amongst the many health benefits of honey, what is most impressive to me is that honey can be a powerful immune system booster. It's antioxidant and anti-bacterial properties can help improve digestive system and help you stay healthy and fight disease. Start every brand new day with this cleansing tonic if you want to see this health benefit of honey: before breakfast, mix a spoonful of honey and lemon juice from half a lemon into a cup of warm water and drink it.

Honey Helpful for Healthy Individuals and Those with High Cholesterol, Type 2 Diabetes

In a series of experiments involving healthy subjects and those with either high cholesterol or type 2 diabetes,  honey has proved itself the healthiest sweetener.

For 15 days, 8 healthy subjects, 6 patients with high cholesterol, 5 patients with high cholesterol and high C-reactive protein (a risk factor for cardiovascular disease), and 7 patients with type 2 diabetes were given solutions containing comparable amounts of sugar, artificial honey or natural honey.

In healthy subjects, while sugar and artificial honey had either negative or very small beneficial effects, natural honey reduced total cholesterol 7%, triglycerides 2%, C-reactive protein 7%, homocysteine 6% and blood sugar 6%, and increased HDL (good) cholesterol 2%. (Like C-reactive protein, homocysteine is a significant risk factor for cardiovascular disease.)

In patients with high cholesterol, artificial honey increased LDL (bad) cholesterol, while natural honey decreased total cholesterol 8%, LDL cholesterol 11%, and C-reactive protein 75%. 

And in patients with type 2 diabetes, natural honey caused a significantly lower rise in blood sugar than either dextrose or sucrose (refined sugars). So, enjoy a little honey in your morning coffee, lunchtime yogurt or afternoon cup of green tea. Looks like a daily spoonful of honey may help your need for medicine go down.

Article # 562. 31 Healthy and Portable High-Protein Snacks

Whether it’s fueling up before hitting the gym or taking a mid-day snack break to avoid the 2 o’clock lull, high-protein snacks are the tastiest way to keep on going. Protein snacks are the perfect way to fill up just enough, and give us longer-lasting energy than the usual, carb-heavy options. Here are 31 of our favorite protein-packed snacks — one for every day of the month! We promise you won’t get sick of any ofthese choices.

1. Cottage-Style Fruit: Top ½ cup cottage cheese with ½ cup of your favorite fruit. Why not try some superfoods? Bananas, mixed berries, and melon are some Greatist favorites!

2. Beef or Turkey Jerky: Be careful to avoid sodium- and sugar-filled brands, but low-sodium, natural, or lightly-flavored options are a great source of protein. And this chewy snack is super-portable and keeps fresh for months when packed properly. A one-ounce serving (the size of most single-serve packs) contains about 9 grams of protein!

3. Mixed Nuts or Trail Mix:  Mixed nuts are an easy way to get a delicious dose of protein in a convenient, shelf-stable package. Try a mixed bunch for variety and a combo with dried fruit for some added sweetness. The best bang for your protein buck? Almonds and Pistachios are high up there in protein while comparably lower in saturated fat than their nutty peers.

4. Pumpkin Seeds: The pumpkin insides, scooped out to make room for spooky faces, can actually make a healthy little snack once they’re washed, dried, and nicely roasted! Just ½ cup of pumpkin seeds has about 14 grams of protein — the perfect pre-workout snack!

5. Hard-Boiled Egg: Inexpensive and loaded with nutrients, eggs are one of the best ways to get a healthy dose of protein. Try hard boiling and pre-peeling a dozen at the start of the week and throw one in a small Tupperware container each day for an easy on-the-go snack. (Feeling extra famished? Slice the egg and place it on a piece of whole-wheat bread.)

6. Deli Rollup: Top 2 slices of low-sodium deli meat (turkey, chicken, or roast beef work great!) with 1 slice of lowfat cheese and a shake of pepper. Add a slice of tomato or some lettuce for extra veggie points!

7. Nut Butter Boat: Any vehicle for nut butter (almond, peanut, or cashew, perhaps?) is perfection as I always talk about nuts in my diet plans. Try loading a few celery sticks with 1 tablespoon of any nut butter topped with a few whole almonds or raisins. If you’re not a fan of celery, try scooping out the middle of an apple and fill it with a nut buttery surprise!

8. Mini Bean-and-Cheese Quesadilla: It might take an extra minute to prep, but combining these two high-protein treats is worth it! Fold ½ cup black beans, 1 tablespoon salsa, and 1 slice cheddar cheese in a small soft tortilla. Cook in a dry nonstick pan until cheese is melted and tortilla is lightly browned. Wrap in foil and stick in a plastic baggie for easy transport.

9. Shake It Up: The combinations are endless with protein shakes. And one scoop can go a long way! The "Protein Creamsicle" — 1 scoop vanilla whey protein powder, 1 cup orange juice, and 1 cup ice blended), and the "Star-buffs Shake" — 1 cup iced coffee (with ice) and 1 scoop chocolate whey protein, blended — a caffeine-filled.

10. KIND Bar: I am not huge supporters of prepackaged bars, smoothies, and the like, but we make an exception for KIND bars. Their classic varieties are a great source of protein from the all-nut base (coming in at around 5 grams per bar), but for an even higher dose of the good stuff, try Kind Plus varieties with added protein

11. Easy Oatmeal Raisin Cookie: Flash back to elementary school snack time with this sweet (but still healthy!) treat. In a microwave-safe bowl (or mug), mix ¼ cup oats, 1 teaspoon brown sugar, 1 tablespoon flour (of your choice), 1 egg white, ¼ teaspoon vanilla extract, 1/4 teaspoon baking powder, 1 teaspoon cinnamon, and 1 tablespoon raisins. Flatten mixture into bottom of bowl and microwave on high for 45 seconds. Cool, pop it out of the bowl, and enjoy!

12. Tofu Sticks: This soybean-based protein bomb isn’t just for stir-fry and Asian takeout menus! When sliced into sticks and baked, firm (and smoked!) tofu can make a great snack food, especially if it’s served with a side of homemade tomato or teriyaki dipping sauce — just don’t overdo it!

13. Chunky Monkey Shake: It’s time to get funky, monkey! Blend 1 medium banana, 1 tablespoon of peanut butter, and 1 cup of low-fat chocolate milk with 1 cup of ice for a protein-packed pick-me-up.

14. Edamame Poppers: The only thing more fun than how much protein you can get from a serving of edamame is getting to eat these little beans out of their bright green pods! One cup of the pods offers about 17 grams of protein. Buy them fresh and steam for about 6 minutes, or use the pre-cooked frozen variety and briefly microwave to defrost (about 2 minutes) before chowing down.

15. Hummus Dippers: How’s this for an unconventional use of a travel coffee mug: Put 2 tablespoons of a favorite hummus in the bottom of the container. Stick a handful of vegetable sticks (carrots, celery, and snow peas are a great mix!) vertically in the hummus, screw on the top, and throw in a purse or gym bag for an easy, on-the-go, super-healthy snack.

16. Soy Milk Smoothie: Time to take a break from the moo-juice! While cow’s milk does have it’s nutritional benefits (calcium and vitamin A, to name a few), soy milk wins in a few categories (vitamin D and iron), and they’re nearly comparable in terms of protein. Try blending 1 cup of your favorite flavor of soy milk (vanilla and chocolate are Greatist favorites) with 1 cup of frozen blueberries or raspberries (for added fiber and antioxidants).

17. Portable Cheese Platter: Everyone wants to feel classy every once in a while, right? Make yourself a mini cheese plate with a reduced-fat cheese stick (or 2 slices of cheese), two whole-grain crackers, and a few roasted almonds.

18. Banana Nutter: Few pairings are more comforting than a classic peanut butter and banana combo. Top a rice cake (brown rice for extra fiber points!) with 2 tablespoons of your favorite nut butter and half a banana, sliced. Sprinkle with cinnamon for some extra healthy benefits!

19. Silver Dollar Protein Pancakes: Mix 4 egg whites, ½ cup of rolled oats, ½ cup of low-fat cottage cheese, ⅛ teaspoon of baking powder, and ½ teaspoon of pure vanilla extract. Cook on a preheated griddle (medium low heat) until mixtures bubbles, flip and cook for another 60 seconds. Top with fresh berries or sliced banana.

20. Chocolate Milk: No, we're not going back to preschool. Low-fat chocolate milk is actually a great source of high-quality protein (especially post-workout)! Try keeping a single-serving, shelf-stable box in your gym bag (or purse) for snack attack emergencies — just try to find one that’s also low in sugar!

21. “Get Greek” Berry Parfait: Just imagine sitting on a Greek isle with this snack in hand. Top ½ cup plain Greek yogurt with ½ cup fresh berries and 1 tablespoon sliced roasted almonds.

22. Grape-and-Cheese Sticks: Dice a half-inch thick slice of cheddar cheese into squares (you should end up with about 6 small pieces, equaling about 1 ounce) and rinse 6 grapes. On 6 toothpicks, stack the grape and cheese, and enjoy! Just 1 ounce of reduced-fat sharp cheddar offers 8 grams of protein, and the contrast with sweet grapes is super sophisticated (and delicious).

23. Almond Butter Toast Sticks: Here’s another one to fit in that travel mug or mason jar. Toast (or bake) 2 slices of whole-grain bread, and cut into ½-inch strips. Place 2 tablespoons of almond butter (or another nut butter) in the bottom of a container with a top, stick the toast sticks in vertically, and sprinkle with cinnamon. Screw on the top and head out the door!

24. A Little Lentil: We know what you’re thinking: “Lentils? As a snack?!” Yes! Don’t worry, we’re not talking about a bowl of the bland ol’ green things. Lentils are great protein-packed legumes that are easy to turn into super, shelf-stable salads. One cup has a whopping 22 grams of protein in just 300 calories! Not sure where to start? Try this lentil tabbouleh or this simple veggie and lentil mix.

25. Perfect Little Parfait: Top ½ cup nonfat Greek yogurt with a handful of fruit (fresh or frozen) and a drizzle of honey. Add 2 tablespoons of toasted oats for a protein-packed crunch!

26. Mini Black-Bean Mash Taco: When it’s time to get spicy, try this easy snack fix. Heat ½ cup of black beans in the microwave with 1 tablespoon of salsa. Mash with a fork and fold it inside a small (4 to 6-inch) soft tortilla. Store in a small Tupperware container for easy transport.

27. Gobble, Gobble: Slice one piece of whole-grain bread in half, lengthwise, and top with 2 slices of roasted turkey, 1 slice of Swiss cheese, 1 lettuce leaf, 1 slice of tomato, 1 teaspoon of mustard, and 1 teaspoon of dried cranberries. This comforting combination packs about 14 grams of protein!

28. Protein Bar: This one might sound obvious, but hear us out: It’s all about finding the right bar. That means one that’s not weighed down with not-so-good extras like sugar, fat, and calories (some options can even be as bad as candy bars!). Do some research to figure which type is right for you: There are high-protein and low-carb bars; meal replacement and energy bars!

29. Overnight Choco-Oats: This is the ultimate personally pre-packaged snack. In a container with a secure lid, mix ½ cup oats, 1 cup non-dairy milk, 3 tablespoons chocolate protein powder, and a handful of walnuts until well combined. Let sit in fridge overnight (or up to a few days). Need some extra sweetness? Add ½ a banana, mashed!

30. Chicken Breast: Consume at least 100 grams daily of this in grilled mode and get your muscle rocking.

31. Blueberry Flax Microwave Muffins: Making muffins from scratch each morning is easier than you might think. Mix ¼ cup quick-cooking oats, 1/4 cup fresh or frozen blueberries, 1 teaspoon of baking powder, 2 tablespoons ground flax, 2 teaspoons of cinnamon, 1 teaspoon of olive oil, 2 egg whites, and a sprinkle of sugar (or other natural sweetener) in a microwave-safe Tupperware container. Cook on high for 50 to 60 seconds. Let it cool, throw a top on it, and enjoy whenever the hunger pangs hit.

Article # 561. My Tips to keep FIT & HEALTHY

My friends & colleagues often ask me about diets, exercise plans and super foods that they’ve heard will help them lose fat and stay lean.

In almost every case, the product or program’s claims are too good to be true, and there’s someone at the top of the pyramid making a lot of money by selling empty promises.

I believe that most people could stand to lose five, 10 or even 15 KG of excess body fat.

I realize that it seems appealing to be able to follow a miracle workout, or take a magic pill to lose the weight, but it’s just not realistic. Maybe the idea of following the tried and true formula, which includes discipline and hard work, is just too daunting. Or maybe you just don’t have the right motivation yet.

For starters, know that your body really doesn’t need to carry around a lot of fat, and it will be better off without it. The benefits of losing five per cent of your body weight in fat are extensive, including:

■ Lowering cholesterol
■ Improving mobility
■ Improving blood sugar control
■ Reducing joint stress, aches and pains
■ Improving your breathing
■ Increasing self-confidence

The problem is, despite the incredible amount of information available today, I’m not sure most people know how to develop a successful strategy for losing weight.

With many of my clients, friends & colleagues I followed a time-tested approach and seen serious results. This involves hard work and determination, with a little direction and training help from me. This post is intended to summarize the weight-loss strategies that I’ve seen work for so many people. Hopefully, by following this approach, you can share this kind of success.

Start with sleep

Adequate sleep is critical when you’re trying to lose weight. Sleep helps keep your metabolism elevated and gives your body time to repair and recover from your workouts. This helps your body to maintain its muscle mass and be ready for high-energy days and great workouts.

Monitor your fuel levels

Your body is a lot like a gas engine. It requires fuel to keep running. With too little fuel, it’ll slow down and eventually stop on you. Too much fuel and you’re going to have to store it somewhere until it’s needed. This is what happens with extra calories: they get stored as fat all over your body. Figure out how many calories your body needs in a day, and then stick to it.

Spread it out

Once you know your calorie needs, divide this number by five or more. Plan on consuming five meals each day, at three- to four-hour intervals, beginning early in the morning, and continuing until just before bedtime. This pattern of eat-digest-eat-digest will increase your metabolism, stabilize your blood sugar, prevent fat-storage, and provide structure and consistency to your day. Try to avoid eating anything between these meals.

Carb control

Although your body needs carbohydrates as a fuel source, not all carbs are created equal. Sugars may taste good, but they’re not good for your body. They mess with your blood sugar and insulin levels, promote fat storage, and are consistently being linked to cancer development. If you’ve fallen into the habit of having something sweet with every meal, make the effort to gradually reprogram yourself.

Get on the train

I know it’s possible to lose weight without exercising, but this is a great way to ensure that you gain that weight back. If you’re planning on losing body fat, you need to make sure you train consistently.

Make the most of every minute

There’s exercise, and then there’s exercise. You’re not going to burn a lot of calories during 45 minutes of knitting. Shoot for 45 to 60 minutes of moderate to high-intensity activity five days per week, getting your heart rate to 70 to 80 per cent of your age-predicted max. This should include a mix of resistance-training, cardiovascular conditioning, agility drills, core exercises, etc.

Why sit when you can stand?

When I was losing weight, I followed this guidance. For fat loss, take every opportunity to move as much as possible. Don’t drive if you can walk, and don’t walk if you can run! Use stairs instead lift! Clean your home, which in both ways you are getting benefited.

Be realistic

If you set goals that are too ambitious, you’re more likely to get discouraged. Success in small goals equals success in bigger goals. As I always say, confidence is the key for success, never give up.

Rally the troops

A supportive family and friends can make the difference in your weight-loss efforts. Ask the people closest to you to help you stay motivated and on track. Stay away from people who are bad influences.
Cut yourself some slack

You’re going to slip up once in a while. There’s nothing you can do but accept this fact and be prepared to double your efforts when it happens

Article # 560. Eat breakfast

Eat breakfast

Before your body can run efficiently, it needs fuel. By eating within 90 minutes of waking up, you kick-start your metabolism. People who eat breakfast in the morning generally have more energy throughout the day and make better food choices.

Eat regularly

Eating small meals every 3 or 4 hours helps keep your metabolism running at a steady pace. Your body can only use so much energy at a time, and eating 5 or 6 small meals instead of 3 large ones makes it easier to burn off calories instead of storing them as fat.

Increase fiber

Fiber certainly has staying power, and it will keep you full for longer periods of time. Sourcs of fiber include fruits, vegetables and whole grain products (whole wheat bread, brown rice, quinoa, beans and lentils). There are many options to choose from.

Reduce intake of simple sugar

Simple sugars contribute to body fat gain because they are generally high in calories. By avoiding foods like soda, ice cream, cakes, cookies, and candy bars, you can cut out many unnecessary calories. Fresh fruit, dried fruit, fruit juice, and frozen yogurt can satisfy your sweet tooth with natural sugars.

Eat healthy fats

Healthy fats—found in olive oil, nuts, nut butters, salmon, tuna and avocado—can help fill you up and keep you full. Including these fats in your diet every day (in moderation) can help you maintain your weight.

Be smart when eating out

If you eat out frequently, make smart choices by using the available resources. Plan your meal before you leave the house to make sure you pick healthy choices.