High Repetitions Burn More Fat- Myth!!!!!

Performing lighter weight with more repetitions (15-20 reps, 20-30 reps, or 20-50 reps) does not burn more fat or tone (simultaneous decrease of fat and increase muscle) better than a heaver weight with moderate repetitions (8-12 reps).

Typically a set’s duration is 20 to 30 seconds. For the average fit person, it requires 20 to 30 minutes of continuous aerobic activity with large muscle groups (e.g. performing Squats) to burn even 50% fat; fat requires oxygen to burn. Performing a few extra repetitions on a weight training exercise is not significant enough to burn extra fat and may in effect burn less fat. If intensity is compromised, less fat may be burned when light weight is used with high repetitions. The ‘burning sensation‘ associated with high repetition training seems to be the primary deterrent for achieving higher intensities.

Higher volume weight training ( 3 sets versus 1 set of each exercise) with short rest periods of approximately 1 minutes can stimulate a greater acute growth hormone release.  It is said that maximal effort is necessary for optimizing exercise induced secretion of growth hormone. So in other words, the more hormones you release the greater your muscle grows.

Intense weight training utilizing multiple large muscles with longer rest between sets may also accentuate body lipid deficit by increasing post training epinephrine, such as performing bench press or deadlifts. Rest periods lasting approximately 4 minutes between maximal exercise exercise of very short duration is required for almost complete creatine phosphate recovery required for repeated maximal bouts. Insufficient recovery may compromise the intensity of the exercise and in turn, possibly decrease intramuscular triacylgycerol utilization following anaerobic exercise with significantly shorter rest periods. Therefore, when lifting heavy weights ensure you have adiquate rest time inbetween your sets.

For individuals attempting to achieve fat loss, the intensity of weight training can be a frustrating ordeal. When beginning an exercise program, muscle mass increases may out pace fat losses, resulting in a small initial weight gain. Significant fat loss requires a certain intensity, duration, and frequency that novice exercisers may not be able to achieve until they develop greater tolerance to exercise. If an exercise and nutrition program is not adequate for significant fat loss, a lighter weight with higher repetitions may be recommended to minimize any bulking effects, although less fat may be utilized hours later. If an aerobic exercise and nutrition program is sufficient enough to lose fat, a moderate repetition range with a progressively heavier weight will accelerate fat loss with a toning effect. If a muscle group ever outpaces fat loss, the slight bulking effect is only temporary. For a toning effect, fat can be lost later when aerobic exercise can be significantly increased or the weight training exercise(s) for that particular muscle can be ceased altogether. The muscle will atrophy to a pre-exercise girth within months. Higher repetitions training may be later implemented and assessed.

Now to confuse you more….

It still may be recommended to perform high repetitions (e.g. 20-30) for abdominal and oblique training. It has been said muscular endurance may be more beneficial for lower back health than for muscular strength. Furthermore, moderate repetitions with a greater resistance can increase muscular girth under the subcutaneous fat, particularly in men, who have greater potential for muscular hypertrophy. Increasing the thickness around the waist with existing abdominal fat may further increase bulk, particularly in men who typically have greater intra-abdominal and subcutaneous fat in this area. Performing high reps with a lighter resistance should not compromise metabolism or muscle increases, as would performing high reps with light resistance on other, larger muscle groups.

So can you Spot Train???

Contrary to what the infomercials suggest there is no such thing as spot reduction. Fat is lost throughout the body in a pattern dependent upon genetics, hormones, and age. Overall body fat must be reduced to lose fat in any particular area. Although fat is lost or gained throughout the body it seems the first area to get fat, or the last area to become lean, is the midsection (in men and some women, especially after menopause) and hips and thighs (in women and few men). Sit-ups, crunches, leg-hip raises, leg raises, hip adduction, hip abduction, etc. will only exercise the muscles under the fat.

Resources- ACSM’s Resource Manual for Guidelines for Exercise Testing and Prescription

So for the month of September I decided to cut out alcohol out of my diet. Its not like I have a drink everyday, but I do like to have a glass of wine once in a while, and on weekends tend to have a little more (just being honest lol).  I always get asked from clients what alcohol beverage is best....really the answer to that is no alcohol in general.

A major factor in successful weight loss is about burning more calories than you take in. I believe in having a whole foods diet thats healthy, easy-to-follow  and an exercise plan that helps clients live life normally. In addition, I believe having  supplements to help prevent the nutrient depletion that can happen when calories are decreased on a weight reduction plan and optimize the body’s metabolic functions, further enhancing the weight loss process.

While many of my clients  have consumed alcoholic beverages on a regular basis, its not recommended on a weight loss program and could actually be a hindrance to weight loss.

Alcohol Calories

In general, calories provide the energy for our bodies to function and we get them from carbohydrates, fats, protein and alcohol. For each gram of these energy sources, there contains a set number of calories, as follows:

Carbohydrate – 4 calories per gram
Protein – 4 calories per gram
Fat – 9 calories per gram
Alcohol – 7 calories per gram

The vitamin, mineral and water content add to the nutritional value of each of these energy sources but they don’t provide any calories. A food is considered to be a source of empty calories when there are no other nutrients in the food except for the nutrient that provides the calories. Alcohol is considered to be a source of empty calories because it provides extremely small amounts of vitamins and minerals. In addition, alcohol often takes the place of nutrient-rich foods and interferes with the body’s absorption, storage and use of nutrients.

Different alcoholic drinks contain varying amounts of alcohol. The various sources of sugar used in manufacture of alcoholic beverages result in different forms of alcohol and the technique used to make the beverage will determine the alcohol content. Generally, a 12-ounce glass of beer, a 5-ounce glass of wine and a 1.5-ounce shot of liquor all contain a half-ounce of pure alcohol and are considered to be one drink.

Alcohol’s Role in Weight Gain

When it comes to alcohol’s role in weight, the prevailing thought is that the “beer belly” is caused by excess calories being stored as fat. However, less than five percent of the alcohol calories you drink are converted into fat. The main effect of alcohol is to reduce the amount of fat the body burns for energy. Rather than getting stored as fat, the alcohol calories consumed get converted into acetate, a type of fuel that the body burns quickly. As a result the alcohol calories are burned off before fat is used, replacing fat as a source of fuel.

Alcohol also provides many calories in a small volume and this can end up being a source of unwanted extra calories and weight gain. For example, 1 can of beer contains 210 calories and 4 ounces of red table wine contains about 90 calories. Studies have also shown that there is an increase in the amount of calories eaten at a meal when alcohol is consumed before the meal. These additional calories can easily contribute to weight gain over a short period of time. It has also been shown to increase feelings of hunger, causing people to eat more food when alcohol is consumed.

Knowing these stats, make a healthy choice to eliminate or reduce your alcohol intake as part of achieving your weight loss and health goals.

What’s with Meat?

We’ve been eating meat since we were cavemen right…so whats wrong with it?  Here are some meat-eating myths you should know:

Myth: There’s nothing like protein from meat.

Here’s a thing our society has been led to believe is that our dietary need for protein can only be addressed by red meat. First, experts from US National Research Council, World Health Organization, American Journal of Clinical Nutrition and US Food & Nutrition Board all agree that our body only needs 2.5% to 8% of protein in our recommended daily allowance (RDA)….not 40%.

The question is: are you required your protein allowance from red meat? Certainly not! Consuming protein from red meat will also mean consuming saturated fats, acidic wastes, steroids, and who knows what else.  Also, you can get your protein requirement from the following:

o Beans (27.5%)
o Vegetables like spinach (6-23%)
o Grains like quinoa (13%)
o Nuts and Seeds (11%)
o Fruits like coconut, pineapple, avocado and pear (4-5.5%)

Remember, you only need a small percentage of protein in your total diet. By eating any of the above, you are practically ensuring a completely healthy diet!

Myth: It’s the best source of iron, zinc and vitamin B12!

Another assumption is that meat is the best source for iron, zinc, and vitamin b12. Several studies have proven that vegetarians do not suffer from iron- and zinc-deficiency any more than non-vegetarians. I, myself have been vegan for 7 years now and have never had a bad blood test.  There are a number of rich sources of both, such as eggs, cereals, nuts, soy products, and whole-grain products. Though the body has a lower percentage of absorbing iron and zinc from these foods, they have greater concentration of both, making them even better sources than meat products!

Meat products are not an excellent source of B12 either, as your body will have a hard time absorbing them. That’s why everyone is advised to get B12 from dairy products and supplements.

Myth: There’s absolutely no proof that meat can cause several types of cancer and heart disease!

Breast, stomach, prostrate and colon cancer tend to be common among people who eat meat on a regular basis. A study conducted in Harvard University showed that women who eat about 1.5 servings of meat daily have twice as much chances of developing breast cancer caused by the hormones as women who eat 1 serving thrice a week. The preservatives used in processed meat are also cancer-causing agents, just as the growth hormones injected to cattle are.

So, how about white flour?

Ready-to-cook pasta, white bread, white rice and cornmeal. If you think you are safely and healthily getting your needed carbohydrates from these foods, think again. The bad news is that these white flour products were produced from chemical bleaching in flour mills. The chemical bleaching agents used include stuff like chlorine, chloride, nitrosyl, benzoyl peroxide and other chemical salts. What’s even worse is that some of the residues mix in with the final product, white flour. Not only do these chemicals destroy what little nutrients are left of the white flour, it also produces alloxon, which can cause diabetes!

But that’s not the worst of it. In the process of producing white flour, the enriching nutrients in its grain are removed. This includes the healthy oil in the wheat germ, the fiber in the wheat bran, the much needed unsaturated fatty acids, Vitamin E, calcium, magnesium, copper, pottasion, riboflavin and many other vitamins and minerals are virtually lost.

What’s left are refined carbohydrates and protein that are so refined you’re practically eating refined sugar by the buckets! The result? An imbalance in your blood sugar and blood pressure levels.

What about sugar?

Sugar’s poisonous effects can slightly be disconcerting. Isn’t it a rich source of fructose and glucose, which your body needs for energy consumption?

What’s wrong with sugar is that it contains obscene amounts of glucose that, when taken in by the body, tips the balance of your insulin level. If you were a diabetic you would know what this means. Refined sugar contains too much glucose that the rest is stored in different parts of your body–a sure way to gain weight rapidly, yikes!!

Refined sugar is stripped of essential nutrients found in sugar-containing substances like fruits. That’s precisely why it is called empty calories! The unhealthy effects of sugar do not stop there, its many hidden dangers will poison your body in more ways than you can imagine, obesity and diabetes are a few examples.

SO WHAT’S WRONG WITH MEAT, FLOUR AND SUGAR?

That’s a question you don’t even have to think twice about ever again. It’s not too late to stop yourself though; you can easily start eating less of these in your next meal.

Strawberry Crush Smoothie
20 g Protein powder
3 oz Liberté Greek Yogurt 0% M.F.
4 fl oz filtered water
1 fl oz Orange juice
4 medium strawberries
1 1/2 tsp flaxseed oil

Chocolate Banana Oatmeal

-1/2 cup non-fat milk/ soy or almond milk
-1/4 cup water
-1/3 cup old fashioned rolled oats
-1/4 teaspoon cinnamon
-1 tbsp cocoa
-1/2 package stevia
-1/2 banana, sliced
In a small pot add milk, water and cocoa. Whisk together on medium heat. Add oats and stir. Cook on low for 3-5 minutes or until mixed together. Add cinnamon and stevia and turn off heat. Cover for 2 minutes or until thick. Pour in bowl and add bananas.
233 calories, 47g carbs, 15g protein, 8g fiber, 4g fat, 6g sugar

Honey Almond Peaches

1 can halved peaches, rinsed
2 tablespoons honey
½ cup lowfat ricotta cheese
¼ teaspoon cardamom
¼ cup almonds

Rinse peach halves, and arrange face up on baking sheet. Mix ricotta cheese thoroughly with honey and cardamom. Spoon honey-ricotta mixture into the peach halves. Bake peaches at 400 degrees for 15 minutes.
While the peaches are baking, chop up the almonds. Gently toast in a pan over medium heat.
After removing the peaches from the oven, sprinkle with the course toasted almond meal

Veganrific Bananana Muffins
Ingredients
• 4-5 mashed bananas
• 3 cups rolled oats
• 2 teaspoon baking powder
• cinnamon, nutmeg spice, to taste
• nuts, if you want
Directions:
Serves 6?
Mix it all together. Pour into greased muffin tins, and bake for 25 minutes at 350 degrees.

Breakfast Bars

Ingredients
1 cup almond butter
3/4 cup honey
1/2 teaspoon vanilla extract
1/4 teaspoon cinnamon
3 cups old fashioned rolled oats
1 cup raw slivered almonds
1/4 to 1/2 cup raisins or other dried fruit

Directions
Preheat oven to 350 degrees F. Spray a 9 inch square pan with canola cooking spray.
Combine almond butter, honey in a heavy bottomed sauce pan over medium-high flamed. Whisk until melted — three to five minutes.
Stir in vanilla and cinnamon. Add in oat, almonds and raisins.
Bake for 15 minutes.
Let cool completely and cut into nine equal squares.

Lunch ideas

Grilled Shrimp Salad
Ingredients
1 pound large shrimp, deveined
2 to 3 zucchini
1 bunch of asparagus
2 pounds of salad mixture containing endive, radicchio and butter lettuce
1 avocado
2 tablespoons fresh chopped basil
¾ cup extra virgin olive oil
1 tablespoon lime juice
1 teaspoon Dijon mustard
2 teaspoons minced garlic
¼ cup red wine vinegar

Directions

First of all, combine the last five ingredients and marinate the shrimp in one half of the vinaigrette for ½ hour. Then place the shrimp on skewers. Slice the zucchini lengthwise and chop the woody ends off of the asparagus. Place the shrimp, zucchini and asparagus on the grill, and cook until done. Chop zucchini into bite-sized pieces. Put the greens in a bowl, dice the avocado and add it to the greens. Add the shrimp and vegetables from the grill and drizzle with the remaining vinaigrette.

AsparaZincgusto Soup

12 stalks Asparagus, trimmed
1 Avocado
5-6 large Tomatoes
1 cup fresh Parsley
3-5 Sun-dried Tomatoes
¼ cup dried Onion
4 cloves fresh Garlic
1 Red Bell Pepper
Bragg’s Amino’s, to taste
1-2 tsp. Herbes de Provence
2 tsp. Deliciously Dill
2 Lemons or Limes, cut in thin slices
Blend all ingredients (except lemon/lime) in a food processor or blender until smooth. Warm in skillet until just warmed, not cooked, or serve cold. Garnish with lemon or lime slices.

Quinoa Salad With Grapes & Roasted Cashews
Ingredients:
3 tablespoons raspberry vinegar
2 tablespoons cooking sherry
1/4 teaspoon sea salt
2 teaspoon fresh dill weed (1 teaspoon ground dried dill)
1 stalk of celery, sliced
1/2 cup red seedless grapes, sliced in half
2 cups cooked quinoa, cooled
1/3 cup roasted cashews
In one bowl, mix the ingredients in order except the cashews. Let sit at 45min – 1 hour. Add nuts before serving. Serves APPROX. 3-4

Spicy Crock Pot Lentils

Ingredients:

1 ½ cups dry lentils, rinsed and picked over
1 can chick peas, rinsed
1 onions, chopped
2 cloves garlic, minced
1 large canned tomatoes, with liquid
3 ½ cups low sodium vegetable broth
2 large carrots, sliced
1 bell pepper, chopped
½ teaspoon garam marsala
½ teaspoon cumin
¼ teaspoon cinnamon
¼ teaspoon paprika

Put everything in the pot with lentils and chick peas in first. Mix well. Turn crock pot on high for 3 hours or low for 6 hours. When the lentils are soft, use a braun hand mixer and pulse through the lentil mixture until chunky

Spicy Tofu or Chicken Wraps

• 4 tablespoons fresh lime juice (just use fresh)
• 1 tablespoon canola oil
1 tablespoon basil
• 8 ounces firm tofu, drained, patted dry, crumbled or 6 oz chicken
• 1/2 cup red onion, chopped
• 1/3 cup fresh cilantro, chopped, stems removed
• 1 clove garlic, minced 1 large zucchini diced
1 red pepper diced
1 green pepper diced
2 celery stalks diced
½ cup of diced carrots
• iceburg lettuce

Whisk 3 tablespoons lime juice and oil in a bowl. Add tofu/ chicken and veggies, let marinate 10 minutes. Put all ingredients in pan and sautee till veggies are cooked.
Roll up mixture in lettuce, serve with salsa.

Chunky Chili
• 2 med. onions, chopped
• 2 med. green peppers, chopped
• 2 ribs celery, sliced
• 3 carrots, thin sliced
• 3 cups dry kidney beans (soak overnight)
• 1 med. sliced zucchini
• 1 clove garlic, minced
• 1- 16 oz. crushed tomatoes
• 1- 15 oz. red kidney beans, drained
• 1- 8oz. tomato sauce
• 1 Tbls. chili powder
• 1 tsp. oregano
• 1 tsp. ground cumin
*Mix all together in a slow-cooker and leave all day.

Dinner ideas

Spaghetti Squash (side dish)
Serves 2
1 medium spaghetti squash
2 medium ripe vine tomatoes chopped
Juice of one small lemon
1 – 2 cloves of fresh garlic minced or chopped
1 Tbs. of olive oil
Fresh ground pepper
1/4 teaspoon of oregano
Directions:
Cut spaghetti squash in half (clean out seeds).
In a baking dish put spaghetti squash (facing down) in a 375 degree oven.

Bake for approximately 45 minutes or until done.
Let cool for about 5 minutes.

Using fork, scoop out the spaghetti squash into a bowl.
Add the remaining ingredients and toss. Eat warm or cold.

Baked Red Snapper with Tomato, Orange and Saffron

4 Plum tomatoes, chopped
1/4 c Finely chopped onion
1/4 c Orange juice
3 tb Dry white wine
1 lg Garlic clove, minced
1 ts Grated orange peel
pn Saffron threads
12 oz Red snapper fillet (3/4″ thick)
1 ts Olive oil
Preheat oven to 400øF. Combine first 7 ingredients in a 9″ square baking dish. Bake for 15 minutes. Top hot mixture with snapper. Brush snapper with oil. Season with salt and pepper. Cover and bake until fish is just cooked through, approximately 20 minutes. Serve.

Speedy Tostadas
Ingredients
• 2 cans of black beans, drained 1/2 teaspoon cumin
• 1/4 teaspoon cinnamon 1/4 teaspoon coriander
• 1/4 teaspoon garlic powder 10-12 corn tortillas
• lettuce, chopped tomato, chopped
• onion, chopped salsa
Directions:
Preheat oven to 350.
Lightly oil a skillet. Heat on low/med. Add spices to heated skillet and stir for about a minute.
Add beans Simmer beans and mash occasionally with a potato masher.
Place tortillas in heated oven (I put them directly on the oven racks). Heat until crisp (about 10 minutes, but check them).
When beans look like a good spreadable consistency, turn off the heat and cover until ready to use.
Assemble tostadas according to taste. First, spread tortillas with beans. Then add lettuce, tomatoes, onion and salsa.
This is a nice change from burritos and kids seem love to help assemble!
Serves: 4
Preparation time: 15 minutes

Greek Green Beans

INGREDIENTS
1 kg green beans, 300 ml water, 1 onion, thinly sliced, 200 ml olive oil, 3 tablespoons finely chopped parsley, 500 gr. tomatoes, thinly sticed, salt

METHOD
Clean the beans by cutting the stringy edges all around with a sharp knife, rinse and drain them. Sautee the onion in the olive oil in a saucepan, add the tomatoes and the beans and sautee together for a few minutes. Add the water (the sauce should cover the beans) and bring to a boil. Add the parsley and the salt and stir. Cover and cook slowly for approximately 45 minutes. They should have a thick, oily sauce at the end. If you want to boost the dish up you can add 2 medium potatoes or 4 carrots, sliced thinly.

Greek Chicken in Lemon Sauce – (Kotopoulo Lemonato)

INGREDIENTS
1 chicken, about 1.5 kg, jointed
1 stick celery with leaves, rinsed, trimmed and thinly sliced
4 tablespoons olive oil
salt and black pepper
some sprigs fresh basil, or 0.5 teaspoon dried basil
1 small onion, finely sliced
juice of 2 lemons
3 carrots, sliced
300 ml hot water
Serves 4 persons!
METHOD
Rinse and dry the chicken pieces. Put the olive oil in a wide saucepan and, when fairly hot but not brown, season the chicken pieces and sautee them gently on both sides. They should not get brown. Remove them to a plate. Put the onion in the same saucepan and sautee until it becomes transparent. Add all the vegetables and the basil and sautee for a few more minutes, until they are all coated in oil. Add the chicken pieces on top of the vegetables and pour the lemon juice all over. It is best to start with one lemon and adjust to taste before you add any more. When the steam from the lemon has subsided add the water and more seasoning, then cover and cook slowly for approximately 45 minutes to 1 hour.

GREEK POTATOES
INGREDIENTS
Serves 4-6 persons
• 1,5 kg potatoes
• 1/2 cup olive oil
• lemon juice
• oragano
• salt
• pepper
METHOD
Wash and peel the potatoes. Chop them in small pieces and dredge them with salt, pepper and oregano. Spread them in a baking pan, pour olive oil and lemon juice and bake in medium temparature (180 C) for an hour.

SWEET POTATO SHEPHERDS PIE

Ingredients:
1 tsp virgin olive oil
1 garlic clove, peeled and crushed
1 onion, peeled and sliced
2 sticks celery, washed and sliced
1 small butternut squash, peeled, halved, de-seeded and cut into small pieces
450ml vegetable stock (made with 1 vegetable cube or your own stock)
420g can ‘no added salt’ red kidney beans, rinsed in a colander under cold running water and drained
4 tomatoes washed and sliced in half
2 red or yellow peppers, washed, de-seeded and sliced
2 medium zuccini, sliced
2tbsp finely chopped fresh parsley
3 carrots washed and chopped into small pieces
4 sweet potatoes, steamed for 15 mins until soft, then mashed.
Method:
Heat a little water and the olive oil in a large saucepan. Add the garlic, onion celery and then simmer for approx 3 mins. Add the squash and heat for a further 3 mins, stirring. At this point you can also add in the optional vegetables (carrots) if you have chosen to use them. Pour in the stock and bring to a boil over a medium heat. Simmer gently for ten mins, stirring occasionally. Add the kidney beans, peppers, tomatoes, and zuccini. Simmer for a further 5 mins until the squash is just tender. Stir in the parsley.
Transfer into baking dish/pan, add the sweet potato mash as a topping and bake for 15 mins at 200°c / 400of / gas 6. Just enough to set.

Broccoli with Orange Peel and Walnuts (side Dish)

Ingredients (use vegan versions):
v 2 cups broccoli pieces (bite size)
v 1 orange; remove peel in one inch strips with a veg. peeler. Remove any white pith with a
v sharp knife
v 1 tablespoon veg. oil
v 1/4 – 1/2 cup walnuts (or pecans)
v 1/4 – 1/2 tablespoon finely minced fresh ginger
v 2 tablespoon reduced sodium soy sauce
v juice of the orange from which the peel was removed
v 1/2 tablespoon lemon pepper

Directions:
Heat oil over medium heat in a 12 inch non-stick skillet. Add orange peel and nuts. Saute until peel just begins to turn golden on edges. DO NOT BURN! This will take only two to three minutes. Add broccoli and saute five minutes. While cooking broccoli, sprinkle mixture with the orange juice. After about four minutes, add soy sauce and lemon pepper. Stir well and serve either hot, warm, or chilled.
Serves: 2 – 3.
Preparation time: 20 mins

Chicken with Asparagus and Roasted Red Peppers Recipe
Ingredients
1/2 cup chicken broth
1 lb chicken breast
1/2 lb asparagus
7 oz roasted red peppers, drained and chopped
1 clove garlic
1/2 cup chopped tomato
2 tsp balsamic vinegar
1/2 cup chopped onion
Directions
Brown chicken large skillet w/chopped onions.Once browned, add broth and cook (appx 15 mins) until chicken is almost cooked through. Add asparagus, red peppers, and garlic. Continue cooking 10 minutes, until chicken is done and asparagus is tender. Place tomatoes in skillet during last two minutes of cooking. Sprinkle with vinegar.

Garlic Baked Chicken
Ingredients
3 to 4 pound whole roasting chicken
salt and pepper
40 cloves garlic, peeled
2 tablespoons of olive oil
½ cup chicken stock

Sprinkle the inside of the chicken with salt and pepper. Stuff garlic cloves into the cavity. Tie legs together. Tuck wing tips behind chicken’s back.
Place chicken, breast side up, on a greased wire rack in a roasting pan. Brush chicken with oil. Pour stock into pan.
Roast chicken at 350° for 25 minutes per pound (1¼ to 1¾ hours for an average bird), basting often with juices and stock from the pan.
Transfer chicken to a serving platter. Discard string. Discard garlic.

The following is a simple and effective workout to try:

Jumping Jacks x 50

Body Weight Squats x 20

Push Ups x 10

Jog in place: 60 seconds

High Knees: 60 seconds

Butt Kickers (jog in place but swing your heel to your butt to feel a stretch in the front of the leg): 30 seconds

Leg Swings (forward and backwards): 15 each leg

Arm Circles – Forwards: 60 seconds

Arm Circles – Backwards: 60 seconds

Full Sit-ups- 25

Repeat 3 times. Try it!!!

Even the best of us don’t manage to pull off a workout every time we want to — something comes up, we have to put it off, we just can’t seem to get out there. It happens.

But one of the biggest problems isn’t just “falling off the wagon” mentally, as it were — it’s physical, too.

Why Exercise is Different

This isn’t like adopting some good dietary habits, keeping them up, and then occasionally having a really lazy week where you eat terribly, before starting to cook well once again.

It may sound obvious, but for best results it all comes to getting back into eating well.  You could change your diet — for the better — tomorrow, drastically, your tastebuds may hate you but the results are worth it.

The Path

Every workout puts you a step towards your goal. Each time you put off working out,  you increase the chances that you’ll take a step backwards. Procrastination,  missing a day or two — or even longer,  shouldn’t slow you down to starting again,  you won’t suddenly lose all those good results just because you’ve missed a workout, but…

What You Will Lose

But here’s the problem — what you will lose is that peak level of fitness you were working on, the one that let you track your body, pay attention to how well you were doing the workouts, the feeling that you could push things further, run harder, train with more intensity.

Every day you put off working out and procrastinate, is another day that getting back to that ‘peak’ level, where you really know what your body is capable of, becomes a little bit harder. If you really procrastinate and stop working out for months at a time, then getting back to that level is going to be a bigger mental & physical challenge than it needs to be.

Keeping Up Something, Anything

So even if you’re “off the wagon” if you still manage a short run or a brisk walk or some sports, even in the funk of your exercise procrastination, you’ll be that little bit closer to re-starting your goal.

The food additive MSG (Mono-Sodium Glutamate) is a slow poison. MSG hides behind 25 or more names, such as “Natural Flavoring.” MSG is even in your favorite coffee from Tim Horton’s and Starbucks coffee shops!

John Erb, a research assistant at the University of Waterloo in Ontario , Canada , and spent years working for the government. He made an amazing discovery while going through scientific journals for a book he was writing called The Slow Poisoning of America.

In hundreds of studies around the world, scientists were creating obese mice and rats to use in diet or diabetes test studies. No strain of rat or mice is naturally obese, so scientists have to create them. They make these creatures morbidly obese by injecting them with MSG when they are first born. The MSG triples the amount of insulin the pancreas creates, causing rats (and perhaps humans) to become obese. They even have a name for the fat rodents they create: “MSG-Treated Rats.”

Go into your kitchen and check the cupboards and the refrigerator. MSG is in everything — the Campbell’s soups, the Hostess, Doritos, the Lays flavored potato chips, Betty Crocker Hamburger Helper, Heinz canned gravy, Swanson frozen prepared meals, and Kraft salad dressings, especially the “healthy low-fat”ones…

The items that didn’t have MSG marked on the product label hadsomething called “Hydrolyzed Vegetable Protein,” which is just another name for Mono-sodium Glutamate.

It was shocking to see just how many of the foods we feed our children everyday are filled with this stuff. MSG is hidden under many differentnames in order to fool those who read the ingredient list, so that they don’t catch on. (Other names for MSG are “Accent, “Aginomoto,” “Natura l Meat Tenderizer,” etc.)

But it didn’t stop there..

When you go out to eat, start asking at the restaurants what menu items contained MSG. Many employees, even the managers, swore they didn’t use MSG. But when you ask for the ingredient list, which they will provide, sure enough, MSG and Hydrolyzed Vegetable Protein were everywhere.

Burger King, McDonald’s, Wendy’s, Taco Bell, every restaurant — eventhe sit-down eateries like TGIF, Chili’s, Applebee’s, and Denny’s — use MSG in abundance. Kentucky Fried Chicken seemed to be the WORST offender: MSG is in every chicken dish, salad dressing. and gravy. No wonder why you  loved to eat that coating on the skin????– their secret spice was MSG!

So why is MSG in so many of the foods we eat? Is it a preservative, or a vitamin?

Not according to  John Erb, in his book The Slow Poisoning of America , he said that MSG is added to food for the addictive effect it has on the human body. Even the propaganda website sponsored by the food manufacturers lobby group supporting MSG explains that the reason they add it to food is to make people eat more.

A study of the elderly showed that older people eat more of the foods that it is added to. The Glutamate Association lobbying group says eating more is a benefit to the elderly, but what does it do to the rest of us?

“Betcha can’t eat [just] one,” takes on a whole new meaning where MSG is concerned! And we wonder why the nation is overweight!

MSG manufacturers themselves admit that it addicts people to their products. It makes people choose their product over others, and makes people eat more of it than they would if MSG wasn’t added.

Not only is MSG scientifically proven to cause obesity, it is an addictive substance. Since its introduction into the American food supply fifty years ago, MSG has been added in larger and larger doses to the pre-packaged meals, soups, snacks, and fast foods we are tempted to eat everyday.

But what can you do about it? What can you do to stop the poisoning of our children, while our governments are insuring financial protection for the industry that is poisoning us?

Read your labels. Eat whole foods. Stay away from packaged foods.

Protein powders can provide an excellent source of protein in our diets. If you are a conscious eater attempting to balance healthy carbs, proteins and fats at each meal, you are probably aware of the fact that finding lean sources of protein can sometimes be challenging. This is especially true if you are a vegan, a vegetarian or a pesco-vegetarian (consume fish, eggs and dairy).

Protein is essential for immunity, for maintaining healthy body composition, for blood sugar balance, for tissue healing and repair, for muscle growth and for the production of hormones, chemical messengers and digestive enzymes in the body.

How Much Protein Should You Eat?

Without getting too technical and avoiding the need to weigh or measure your foods, use these simple guidelines.

• Include a serving size of protein roughly the size and width of your palm with each meal three times a day.
• Include a serving the size of half of your palm size and width with each snack twice a day.

Protein Deficiency

I often see vegetarians or vegans displaying symptoms of insufficient protein because they have not made a conscious effort to properly combine proteins or simply have not consumed enough protein to meet their daily requirements. Signs of insufficient protein include poor wound healing, dry skin, hair loss, gas and bloating, poor digestion, frequent colds and flus, prolonged soreness after exercise, mood swings, insomnia and depression.

Without protein, your body cannot properly make collagen to heal the skin; serotonin, dopamine and melatonin to boost mood and improve sleep, growth hormone for repair of body tissues and to slow down aging, digestive enzymes to prevent bloating and indigestion and antibodies to prevent infection.

Protein Powder Options

Since you require protein with every meal and snack, finding readily available sources can be challenging. Protein powders are a useful option. You can choose whey, soy, bean or rice protein powder options. The benefits of these alternatives are outlined below.

• Whey Protein: Whey is superb for weight loss. It has been proven to cause loss of fat and to maintain muscle. Whey also maintains healthy immunity and increases glutathione levels (a potent antioxidant). Out of all of the protein powders, whey is my favourite for both its taste and beneficial effects on the body.

• Soy Protein: One of the extra benefits of soy protein is hormone balance as it is mildly estrogenic and can assist with PMS, menopause, prostate health and healthy bones. But, too much of a good thing can also be bad for you. If the soy in your diet comes from sources such as tofu, tempeh or soymilk, it may be best to choose an alternate protein powder other than soy.

• Rice or Bean Protein: Rice or bean protein powders are a good choice for individuals with intolerance or sensitive to dairy (whey protein is made from dairy) or to soy. I find the most common complaint with these products is the taste.

Powders can be added to smoothies, yogurt, baked goods and oatmeal. Always buy protein powders that are free of sugars and artificial sweeteners such as aspartame.

TIP #1: Burn it in the AM

What is the first thing you do when you wake each morning? Hit the snooze button for an extra ten minutes of sleep? What if I told you that taking those ten minutes to strap on your sneakers and walk briskly around the block would result in weight loss? It has been proven that aerobic activity done on an empty stomach forces your body to recruit energy from storage. This energy is stored in the form of fat on various parts of your body. Starting tomorrow take ten minutes out of your morning to walk briskly around the block before breakfast. Do not sprint or try to walk as quickly as possible, simply walk at a pace that you could comfortably hold a conversation. This seemingly small activity, when done consistently, will produce surprising weight loss results!

TIP #2 Forget Your Late Night Snack

I know I am not the only one who enjoys eating a snack after dinner! Although comfort food seems to taste better right before bed, it is also more prone to stick with us when eaten late at night. It has been proven that not eating three hours before bed reduces fat storage throughout the night. If you go to bed at 10pm, finish eating for the day no later than 7pm. Once you have made this a habit you will be ecstatic over the long term weight loss!

TIP #3 Kiss that Frappuccino Goodbye

What tastes better than a frothy, venti frappuccino smothered in whip cream and chocolate syrup? While blended coffee beverages have rapidly gained popularity with the masses, their caloric tallies have been all but ignored. Whether you are an avid Starbucker, or only wander in for an occasional treat, it is important to know the truth about what you are drinking. The average Venti sized frappuccino weighs in at 530 calories. This staggering number equals 2.5 bagels, or one third of the recommended daily calories for an average woman. Not only is this an extreme amount of calories to be consumed in a beverage but the calories come purely from sugar, which is easily stored as fat. Next time you are in line at the coffee shop and find yourself eyeing a sugary beverage, redirect your attention to the tea selection, or stick with an old fashioned cup of coffee.

TIP #4 Fuel Your Fire

Have you ever tended a campfire? You probably remember continuously adding sticks and branches to keep the fire from running out of fuel. Your body’s metabolism is similar in its need for constant fuel. Eating a small meal every three hours is a great way to keep your metabolism high all day long. When your metabolism is high you burn more calories throughout the day and are less likely to store fat. Rather than eating 2 or 3 large meals a day, and allowing your ‘fire’ to go out, giving way to hunger pains, try eating a small meal every three hours and be amazed at your weight loss results.

TIP #5 Curb Your Carbs

I’m sure sometime in the past year you have found yourself subjected to the testimony of a converted ‘low-carb’ enthusiast. While these people may look great it is definitely not the right diet for everyone. Extreme fatigue, crankiness and downright impracticality are what make this diet a tough cookie to swallow. Cutting one or two carb-filled items out of your daily diet can make a huge difference in meeting weight loss goals. While I wouldn’t recommend throwing out your bread basket entirely, consciously cutting carb-filled items out of your daily food intake is a great idea. If you normally have a sandwich for lunch make it open-faced, thus cutting out half of the bread. If you enjoy eating pasta for dinner reduce your pasta portion and add extra vegetables. These minor changes to your daily diet will prove themselves priceless when you step onto the scale!

It is you against the bulge, and now that you are armed with these 5 tips for easy weight loss, I am confident that you are going to win! Keep in mind that consistency is the key.

With these tips and incorporating exercise in your lifestyle, the unwanted pounds will disapear!!! Call me today for a free consutation.

A raw food diet brings out significant improvements in health. It makes the person feel extremely energized. It is generally followed to maintain weight and reduce fat in the body. The cooking process destroys vitamins and minerals and therefore cooked foods take longer to digest and also partially clog up stomachs and arteries. A large part of food that is cooked can go into fat production, because heat and the acids alter it making it tough to get metabolized even in a complex process. In contrast, raw food breaks down the food into small components that get directly metabolized in a variety of cells.

Raw foods are rich in enzymes. Enzymes are needed for the digestive system to work. They are necessary to break down food particles so they can be utilized for energy

Things you should know…

Electrolyte Beverages

Gatorade is a huge seller, and consumers are always calling for a low-calorie version. Any serious athlete is usually concerned about fueling their body rather than restricting calories during their long-duration activity. The 14 grams of sugar in their 8oz of Gatorade would be part of that fuel.
The popularity of Gatorade (and similar drinks) is more about an association with fitness – than fitness itself. Fitness comes from hard work and diligent exercise – not a bottle.

The Original recipe for Gatorade: water, high electrolyte content and sugar. Was very salty, but provided the proper hydration and electrolytes your body needs….then Pepsi ended up buying them out….

Pepsi’s recipe: water, sucrose syrup, high fructose syrup, corn salt, salt, citric acid, natural flavor, brominated vegetable oil, ect….

It takes 35 glasses of water to alkalize your body after one bottle of Gatorade

Studies have shown brominated vegetable oil effect thyroid function

Instead…. go for Coconut Water! Coconut water is a natural isotonic beverage filled with immune boosting vitamins and nutrients. This healthy electrolyte drink has potassium, calcium, and magnesium. Coconut water contains vitamins which help stop fatigue, chloride, cytokines, and lauric acid. Completely free of chemicals it is safe to give to children and babies. Some pregnant women prefer drinking coconut water as a natural aid to help ease digestion problems during pregnancy. The lauric acid found in coconut water is the same as human breast milk.

Drink your water

2/3 of our body weight is water. Water keeps the digestive system in order and flushes out the waste products from your body. People who are fed up with their overweight problem, for them hot lemon water works wonders in fastening their weight loss program. It also keeps your heart healthy.

Bananas 101

Bananas come in their own perfect package, so there’s no mess, no fuss — they’re the perfect take-along snack. Admittedly higher in calories than most other fruits, their calories are nearly fat-free calories. Bananas are ideal for people looking to lose or maintain weight through sound nutrition, while also giving the body sustenance for daily strength and fitness. Bananas offer the body carbohydrates — its main source of energy — and provide a good source of potassium and fiber. Generally, fruit is a poor source of vitamin B6, but bananas are the exception; a single serving has more than 30 percent of the recommended daily amount. Vitamin B6 helps to keep your immune system performing at its peak, and recent studies have found that, like a deficiency in floic acid and vitamin B6,and may increase your risk of heart disease.

Digestion

Digestion is basically a process of breaking down big food particles into individual molecules, tiny enough to squeeze through the intestinal lining into the bloodstream. Your body uses mechanical and chemical means to do this. By understanding the way the digestive process works – and how you can make it work better, you can improve your own “gut feeling.”

(Approx. time spent in stomach before emptying). ……..
Water- when stomach is empty, leaves immediately and goes into intestines,
Shakes – (blended salad, vegetables or fruits) – 20 to 30 min.
Watermelon – 20 min.
Other Fruits – 30- 40 min.
Raw tossed salad vegetables – tomato, lettuces, cucumber, celery, red or green pepper, other succulent vegetables – 30 to 40 min.
Steamed or cooked vegetables -  40 to 50 min.
Brown rice, millet, buckwheat, cornmeal, oats (first 3 vegetables best) – 90 min.
Lentils, limas, chick peas, peas, pigeon peas, kidney beans, etc. – 90 min. digestion time
Nuts and Seeds – Sunflower, pumpkin, almonds- Digestive time approx. 2- 3 hours.
Skim milk, cottage cheese – approx. 90- 120 min.
whole milk hard cheese – 4 to 5 hours digestion time
Whole egg – 45 min.
Fish – cod, salmon, flounder, sole seafood – 30- 45 min. digestion time
Chicken – 11/2 to 2 hours digestion time (without skin)
Beef, lamb – 3 to 4 hours digestion time

Protein

First thing I always hear…I won’t get enough protein in a vegan/ vegetarian diet…you are wrong…

Most Americans eat an over-abundance of animal protein from their foods every day, and then they load themselves up even more with protein powders and drinks and bars. Excess protein makes the body more acidic, and these acids accumulate in the joints causing arthritis and gout. Animal protein is hard to digest so it is hard on the digestive system causing digestive problems, also it is strongly associated with heart disease, and is  associated with many kinds of cancers, such as breast cancer, prostate cancer, colon cancer, and pancreatic cancer.

Protein content of Foods:

• Tomatoes- 12%
• Lettuce- 22%
• Kale- 16%
• Apricot 10%

Fat

You should only consume 10% of fat per day.  Average Person should only consume this much fat per day:

• 1/3 avocado/ day
• 15 almonds
• 20 olives
• 1 tbs olive oil

What to Eat Before your Workouts

I get this question quite a bit, here are my suggestions…

• - Eat fruit that is light on the digestive system- fruit!
• - For every 100 calories you eat, wait 30 minutes before exercising
• - Make sure not to introduce new foods on the day of an event (race)
• - Banana Smoothie (banana, spirulina and water and cocoa powder) have 2 hours before
• - Dates (ask me for some recipes with dates)

What to Eat after a Workout

• - 45 minute window: eat something easily digestible alkaline foods like a green smoothie (4-5 celery stalks, 1 apple, spinach leaves, 2 cucumbers, lemon juice and water)
• - 1-2 hours after: a large salad with nuts and seeds

Conclusion

Some people experience a detoxification reaction when they start the raw food diet, especially if their previous diet was rich in meat, sugar, and caffeine. Mild headaches, nausea, and cravings can occur but usually last for several days.

The raw food diet may not be appropriate for certain people, such as children, pregnant or nursing women, people with anemia and people at risk for osteoporosis. Considerable time, energy, and commitment is needed to be healthy on the raw food diet.