Happy Healthy Thanksgiving from Optimal Weight Control

Enjoy the holiday feast without the guilt — or the weight gain.

Nutritionists estimate that the average Thanksgiving meal ranges from 3,000 to 5,000 calories. If our daily needs should not exceed between 1,200 to 1,800 calories, it is not surprising that people complain about weight gain during the holidays.  Year after year, most of us pack on at least a pound (some gain more) during the holidays — and keep the extra weight permanently.

But Thanksgiving does not have to sabotage your weight, experts say. With a little know-how, you can satisfy your desire for traditional favorites and still enjoy a guilt-free Thanksgiving feast. After all, being stuffed is a good idea only if you are a turkey!

Get Active

Create a calorie deficit by exercising to burn off extra calories before you ever indulge in your favorite foods, suggests Connie Diekman, MEd, RD, former president of the American Dietetic Association (ADA).

“‘Eat less and exercise more’ is the winning formula to prevent weight gain during the holidays,” Diekman says. “Increase your steps or lengthen your fitness routine the weeks ahead and especially the day of the feast.”

Make fitness a family adventure, recommends Susan Finn, PhD, RD, chair of the American Council on Fitness and Nutrition: “Take a walk early in the day and then again after dinner. It is a wonderful way for families to get physical activity and enjoy the holiday together.”

Eat Breakfast

While you might think it makes sense to save up calories for the big meal, experts say eating a small meal in the morning can give you more control over your appetite. Start your day with a small but satisfying breakfast — such as an egg with a slice of whole-wheat toast, or a bowl of whole-grain cereal with low-fat milk — so you won’t be starving when you arrive at the gathering.

“Eating a nutritious meal with protein and fiber before you arrive takes the edge off your appetite and allows you to be more discriminating in your food and beverage choices,” says Diekman.

Lighten Up

Whether you are hosting Thanksgiving dinner or bringing a few dishes to share, make your recipes healthier with less fat, sugar, and calories.

“There is more sugar and fat in most recipes than is needed, and no one will notice the difference if you skim calories by using lower calorie ingredients,” says Diekman.

Her suggestions:

  • Use fat-free chicken broth to baste the turkey and make gravy.
  • Use sugar substitutes in place of sugar and/or fruit purees instead of oil in baked goods.
  • Reduce oil and butter wherever you can.
  • Try plain yogurt or fat-free sour cream in creamy dips, mashed potatoes, and casseroles.

Police Your Portions

  • Thanksgiving tables are bountiful and beautiful displays of traditional family favorites. Before you fill your plate, survey the buffet table and decide what you’re going to choose. Then select reasonable-sized portions of foods you cannot live without.

“Don’t waste your calories on foods that you can have all year long,” suggests Diekman. “Fill your plate with small portions of holiday favorites that only come around once a year so you can enjoy desirable, traditional foods.”

  • Skip the Seconds.Try to resist the temptation to go back for second helpings.”Leftovers are much better the next day, and if you limit yourself to one plate, you are less likely to overeat and have more room for a delectable dessert,” Diekman says.
  • Choose the Best Bets on the Buffet.While each of us has our own favorites, keep in mind that some holiday foods are better choices than others.”White turkey meat, plain vegetables, roasted sweet potatoes, mashed potatoes, defatted gravy, and pumpkin pie tend to be the best bets because they are lower in fat and calories,” says Diekman. But she adds that, “if you keep your portions small, you can enjoy whatever you like.”

Slowly Savor

Eating slowly, putting your fork down between bites, and tasting each mouthful is one of the easiest ways to enjoy your meal and feel satisfied with one plate full of food, experts say. Choosing whole grains, fruits, vegetables, broth-based soups, salads, and other foods with lots of water and fiber add to the feeling of fullness.

Spread out the food and fun all day long. At the Finn family Thanksgiving gathering, they schedule dessert after a walk, while watching a movie together.

“We eat midday, and instead of another meal at dinnertime, we continue the feast with dessert a few hours after the main meal,” Finn explains.

Go Easy on Alcohol

Don’t forget those alcohol calories that can add up quickly.

“Have a glass of wine or a wine spritzer and between alcoholic drinks, (or) enjoy sparkling water,” says Diekman. “this way you stay hydrated, limit alcohol calories, and stay sober.”

Be Realistic

The holiday season is a time for celebration. With busy schedules and so many extra temptations, this is a good time to strive for weight maintenance instead of weight loss.

“Shift from a mindset of weight loss to weight maintenance,” says Finn. “You will be ahead of the game if you can avoid gaining any weight over the holidays.”

Focus on Family and Friends

Thanksgiving is not just about the delicious bounty of food. It’s a time to celebrate relationships with family and friends.

“The main event should be family and friends socializing, spending quality time together, not just what is on the buffet,” says Finn.

 

Article Source: http://www.webmd.com/

How to Get Rid of Lower Belly Fat

Getting rid of your belly bulge is important for more than just vanity’s sake. Excess abdominal fat—particularly visceral fat, the kind that surrounds your organs and puffs your stomach into a “beer gut”—is a predictor of heart disease,type 2 diabetes, insulin resistance, and some cancers. Fat can accumulate in your body due to many factors including leading a sedentary lifestyle and eating large amount of high fat and sugary foods. Genetics, age and structure of your body may determine the pattern of accumulation of fat in your body. The most usual and common cause of developing a lower belly pooch is the accumulation of belly fat. Let us discuss some measures, which help in getting rid of this problem.

Regular Exercise to Get Rid of Lower Belly Fat

When it comes to getting rid of lower belly rid, the importance of regular exercise cannot be overstressed. You should include regular exercise as part of your daily routine so that you start burning more calories during the day.

1. Interval Training. While exercising, it is recommended to alternate short bursts of increased activity with small periods of slow activity. For example, intersperse brief episodes of sprinting in between your walking sessions. According to researches, by including interval training in your exercise routine you will be able to burn more calories.

2. Cardio Exercises. Increase your time of cardio or aerobic exercises as doing cardio raises your heart rate and burns calories quickly. Aerobic exercises are known to cause overall fat loss and in the process you will lose your lower belly fat too.

3. Resisting Training. It is suggested by a study conducted in the year 2006 and published in the International Journal and Sport Nutrition and Exercise Metabolism that you get rid of abdominal fat more effectively by combining resistance training with cardiovascular or aerobic exercise in comparison to only doing cardiovascular exercises. Exercise machines, free weights or resistance bands can be used to do resistance training.

4. Lower Ab Exercises: There are certain exercises described below that focus especially on the lower belly region.

    • Roll Up. With your legs straight, lie on your back. Start by extending your arms and taking them behind your head to the maximum point of extension (this is the starting position). Inhale, move your arms towards the ceiling and roll your upper torso off the floor; when you are halfway up, exhale, roll forward and reach your toes. Inhale, reverse the movement; when you are halfway, exhale and return to the position from where you started.

 

    • Straight Leg Raise. Keeping your legs straight, lie on the floor with your toes pointing towards the wall and put your hands under your buttock (this is the starting position). Inhale and raise both the legs up to form a right angle. Exhale and with a slow movement lower your legs to just slightly above the floor (around 4 inches). Do 10 repetitions.

 

    • Hip Lift. Start by raising both your legs up at right angle and extending both your arms to your side. Inhale and pull your belly button towards the spine. While exhaling, lift your hips a couple of inches off the ground and roll them towards your belly. Inhale and lower your hips slowly. Do 10 repetitions.

 

    • Reverse Crunches. Start with lying on your back and knees curled at 90 degrees and arms on your sides. Contract your abs, lift your knees and curl them towards your chest while exhaling. While you inhale, lower your legs slowly and keep them on the ground.

 

    • Scissors. Lie down on your back and lift your head and shoulders slightly off the floor. Put your hands behind for support. Keeping your both legs extended, lift your right leg to make it perpendicular to your upper body; simultaneously your left leg should be raised by just a couple of inches off the floor. Swap leg positions quickly. Do alternate movements, without taking a pause. Do 6-8 repetitions (movement of both legs is counted as one repetition).

 

Proper Diet to Get Rid of Lower Belly Fat

  • Breakfast. Breakfast is the most important meal of the day and should never be skipped to lose weight. According to studies, if you eat your breakfast within an hour of your waking up, then your insulin levels remains steady and your LDL cholesterol remains low.
  • Whole Grains. Switch to whole grains. According to researches eating whole grains is associated with more belly fat loss than eating refined grains.
  • Lots of Water. Drink plenty of water throughout the day to speed up your metabolism and to flush out the toxins from your body.
  • Good Fats. Eat more good fats (monounsaturated and polyunsaturated fats) instead of trans fats and saturated fats. Eat more of avocados, soybeans, nuts, seeds and chocolate.
  • More Fiber. Increase your fiber intake as fiber helps in reducing the insulin levels, thereby boosting the removal of belly fat. Eat more of fresh fruits and vegetables.
  • Vitamin C. Take adequate amounts of Vitamin C as it helps in counteracting the spikes of cortisol that occur when you are under extreme stress. Moreover, it is also essential for producing carnitine, which is a compound used by the body to burn fat for energy. Eat more of orange, lime, lemon, kale, bell peppers and kiwi fruits.

More Measures to Get Rid of Lower Belly Fat

  • Get Enough Sleep. Getting a good night’s sleep for at least 7-8 hours is essential for getting rid of lower belly fat. Sleeping less is associated with the production of hormone ghrelin that cause food cravings and you end up eating more. Cortisol levels are also altered due to losing sleep leading to insulin sensitivity and accumulation of belly fat.
  • Find a Partner. Find a partner who is also trying to lose weight. This way there are less chances of your missing an exercise appointment and you will also stay motivated.
  • Limit Alcohol Intake. Limit your alcohol consumption. Drinking alcohol add up calories. Moreover, the liver is overworked to remove the toxins. Hence, think twice before grabbing a drink if you want to lose your lower belly fat.
  • Stay Motivated. Stay motivated by taking your measurements every two weeks. Accurate tracking of your progress will help you not only to stay motivated but also to keep your focus on the final goal.

 

Article Source: Med-Health.Net

The Importance of Accountability to Achieve Your Fitness Goals

“Diet buddies are just two people who share a common goal and know they can count on each other to help them achieve that goal in whatever way it takes to do that,” says Shafran.

For some, that may mean working out together or getting together to cook or swap recipes a couple times a week. For others, it can mean taking turns babysitting so that each of you can get to the gym separately.

Another consideration is mutual availability. Both partners should agree up front on how much time and energy they have to devote to the partnership, and discuss what they need from each other during that time.

Also important: The primary mode of contact and support. If you’re constantly monitoring your email and need a buddy who’s always there when you send out that Instant Message S.O.S., be sure you pick a buddy who is as computer-accessible as you. If what you really need is face-to-face contact, pick a buddy who has a similar need — and the time to share.

Why is accountability important?

We all need accountability for ANY goals we want to achieve. Whether it be to lose weight, to not spend so much money, to quit smoking, to read 1 book a month, to not drink so much caffeine, (the list could go on and on). The bottom line is, we NEED accountability…we NEED each other to get what we want out of life. And the really cool thing is, by helping others with their accountability, they can help us with our accountability. And that is a win/win situation…with everyone getting the accountability that they need! Making for a much happier life…and let’s be honest, isn’t that what we all want? I know I do!

Why having an accountability partner is key!

Teaming up is more fun, and it may even help you shed more pounds. So let’s break this down on how accountability is important to specifically achieving fitness goals. For starters, the key is consistency. And without accountability, it’s hard to be consistent. Let me give you an example: Let’s say you are super psyched about working out. You set a goal for yourself that you are going to get up and go to the gym every Monday, Wednesday and Friday at 5am. You do it for 2 weeks straight and then your alarm doesn’t go off one morning, and you kinda liked sleeping in, so you decide you just don’t “like” getting up and working out that early in the morning anymore. So you don’t…and you don’t achieve the goal you set for yourself. You had no accountability, therefore, you didn’t have any one to push you towards your goal.

BUT let’s say you were meeting a friend at the gym every morning…then that changes things. If your alarm happened to not go off one morning…guess who is going to be calling you and giving you a hard time? That’s right…your friend, your accountability partner, that had to do the workout solo. And guess what else…you will make sure that alarm goes off the next time your supposed to workout and then you (and your accountability partner) are well on your way to achieving the goal you set for yourselves.

Now let’s apply this to Fitness Camp. Not only is your Coach getting out of bed early to help YOU achieve YOUR goals, but your fellow Campers (aka accountability partners) are getting out of bed and counting on you to be there. You all workout together as a team, each pushing each other to your individual goals, and counting on each other to achieve them. We all need accountability partners and depend on each other…so let’s make sure we are holding each other accountable so we ALL get what we set out to get.

The importance of self-accountability

Another factor that comes into play with accountability, is lack of SELF-accountability. Even though we all need each other to ultimately achieve our goals…we need to have self-accountability! When it comes to fitness goals, it takes A LOT of hard work, commitment and dedication to get to where you are going. Most people really start out with good intentions, but then they quit and come up with a million excuses to justify why they aren’t going to do it anymore. And we have found that the #1 reason they quit is because there are no real consequences for their inaction, for their lack of self-accountability.

You and your accountability partner, or partners, need to set CLEAR goals for yourselves and reward yourselves accordingly. If you reach your goal…treat yourself to something you’ve been wanting. But on the flip side, if you DON’T achieve your goal…or just plain “quit”, there needs to be a consequence for that as well. Just like at your job, if you have an assignment due by a certain date you are going to do it because if you DON’T you could possibly lose your job. Treat your fitness goals with the same sense of urgency. It may be hard and take time, but it will be well worth your efforts!

 

Source: http://victoryfitnesscamp.com/

  HCG DIET PLAN

 

In 1972, Dr. A.T.W. Simeons published his seminal work, “Pounds and Inches,” which laid the scientific foundation for today’s cutting edge HGC Diet plan. Dr. Simeons discovered that combining a small dose of HGC (human chorionic gonadotrophin), which is naturally produced during pregnancy with a Very Low Calorie Diet (VLCD) could produce very desirable results. Testimonials have shown that people who closely follow the HCG Diet Plan in conjunction with appropriate doses of HCG lose one to two pounds per day.

 

The HCG Diet Plan is designed to support the natural ability of hCG to help your body cleanse itself of excess abnormal fat. There are three kinds of body fat; the first two kinds, structural and reserve, promote healthy body processes. The third kind, abnormal, creates unsightly deposits that the body cannot utilize. Introducing small amounts of natural hCG, available as HCG Diet Shots or as sublingual drops HCG, allows your body to release and absorb this unhealthy build up. HCG Diet Shots can be administered in a clinic or given in the privacy of your own home.

Choosing the right HCG Diet Foods is a very important step on your path to weight loss. Your HCG Diet should aim to be composed of 25 percent carbohydrates, 35 percent healthy fats, and 40 percent proteins. With a focus on vegetables, fruits, lean proteins, healthy fats, and fibers, the carefully devised HCG Diet Plan will help you avoid hunger and feel more energized while on Very Low Calorie Diet (VLCD).

 

 

Note: The FDA states that there is no substantial evidence the HCG increases weight loss beyond that resulting from caloric restriction, that it causes a more attractive or “normal” distribution of fat, or that it decreases the hunger and discomfort associated with calorie-restricted diets

 

Gaining Muscle & Not Losing Weight

Building muscle mass may cause temporary weight gain, you may lose weight over the long-term. Before you make any changes to your exercise routine, consult your doctor.

The idea that muscle weighs more than fat is a common misconception. One pound of muscle weighs the same as 1 lb. of fat, but muscle and fat differ in volume. One pound of fat takes up more room in the body than 1 lb. of muscle. This does not necessarily mean you’ll gain weight when you build muscle mass. If you lose fat and develop lean muscle mass, the scale will likely go down.

Features

Muscle burns more calories than fat, which can help you lose weight. This is the reason that exercise programs recommend including strength training in your workouts. Spend at least three days a week participating in strength-building exercises. You may use resistance exercise machines, such as pull-up bars, leg presses, ab exercisers and bicep curlers. If you are new to weight training, use a small weight and large number of reps. As you advance, increase weight and decrease number of reps.

 

Body Fat Decrease

If you have gained muscle, your body composition may have improved, even if you did not lose weight. A pound of muscle may weigh the same as a pound of fat, but the muscle takes up less room in your body. In other words, if you build seven pounds of muscle during the same time you lose seven pounds of fat, your scale would not budge, but your measurements would decrease. Consider measuring your waist circumference or the circumference of other body parts to monitor your weight loss instead of relying on the scale. As your measurements decrease and you carry less fat, you decrease your chances of high blood pressure, high cholesterol, diabetes, heart disease and joint injuries.

 

Weight-Loss Reality

Weight loss requires you to create a calorie deficit between the number of calories you take into your body and the number of calories your body uses. If you do not create a calorie deficit, you will not lose weight. Gaining muscle mass does increase your body’s need for calories, but if this need does not exceed your intake, you cannot lose weight. Increase your weight-loss potential while gaining muscle by decreasing the number of calories you consume and increasing the number of calories you use with exercise.

 

Dietary Improvements

A reduced-calorie diet can help you lose weight without leaving you hungry, if you make the right dietary changes. The University of Michigan Health System reports that people who have lost weight successfully eat more snacks of high nutritional value and eat breakfast on a regular basis. When you increase the nutritional value of the foods you eat, you typically decrease your calorie consumption, while allowing yourself to eat more food. Focus on consuming a diet full of fiber, whole grains and lean protein to keep nutrient consumption high while keeping your fat and calorie consumption low.

Exercise Changes

Weight training builds muscle quickly but does not burn as many calories as cardiovascular exercise. Consider adding 30 minutes a day of cardio exercise into your weight-lifting schedule. The higher the intensity of the exercise, the more calories it burns. Common exercises that burn high amounts of calories include jumping rope, rollerblading, running, and active sports such as basketball and football.

 

Article originally posted by: Kimberly Wonderly, Demand Media

Things NOT to Do After You’ve Gained Weight

 

So you’ve put on some pounds? Don’t panic. And it’s okay. So often we’re bombarded with things we must start to do to lose weight stat. But what about all the things you’re already doing that may be adding to the problem? Here’s a list of things it’s a good idea NOT to do when you’ve gained weight Keri Glassman Women’s Health‘s resident weight-loss expert and R.D shares her top tips for what to avoid when you’ve gained weight.

 

Don’t Start Skipping Meals
Skipping meals won’t help you lose weight in the long run. Studies show that eating every few hours helps stabilize your blood sugar and keeps you from making bad choices at the next meal (since you’d be famished otherwise). Plan ahead, and make sure to eat every few hours. Pre-planned portioned snacks and meals will do the body good and stop you from gorging later on.

Don’t Mentally Punish Yourself

Punishing yourself by staring in the mirror with fury or calling yourself “fatty” or showing your friend your muffin top isn’t going to magically melt the fat around your waist—and it’s going to work against you. Research shows that people who practice self-compassion are more effective at changing their behaviors. Being unkind to yourself will make you more upset and likely lead to emotional eating. Accept your weight gain (for the moment), and focus on all of the amazing positive choices you are making.

 

Don’t Spend a Ton on New Clothes
Weight loss takes time, so it may be a while until you fit into your skinny jeans. In the meantime, get busy doing some bargain shopping. No need to splurge since your weight gain is only temporary, but stocking up on a few pieces will help you feel better about your appearance is a good idea. (There’s nothing more emotionally draining than not being able to breathe in your jeans.) Remember, feeling better will help you make better food choices.

 

Don’t Obsessively Weigh Yourself
The key to healthy weight loss is to stay consistent and be patient with your diet and exercise, getting adequate sleep and controlling your stress levels. Typically, a person should not lose more than one to two pounds per week, but it could be more or less depending on you and your body. And, remember your weight will fluctuate depending on how much water you are retaining, what time of day it is, and what your hormone levels are. Try weighing yourself once a week in the morning. This way you can focus on the process and not the number.

 

Don’t Over-Exercise
Start slow and steady, and be consistent. If you are overly ambitious, the whole plan may go by the wayside. Instead, be realistic. Also, over-exercising can lead to overeating—which can actually cause you to gain more weight.

…But Don’t Stop Exercising, Either
Think your weight gain may be due to too much muscle bulk? Before you throw your free weights out, you may want to reconsider. Some women are afraid that lifting weights may make them bulk up, but this is very unlikely to happen. Muscle is more metabolically active than other tissue and will ultimately help you lose weight. You’ll also look leaner and improve bone health.

 

Don’t Try a Fad Diet
The problem with “diets” is that they’re not meant to be followed for a long period of time. You’re not just looking for the easiest and fastest way out of your new jean size. You want to lose weight and sustain that for a healthier you for the long-haul. Diets usually promote some type of miracle recipe for weight loss, such as cutting out a particular food group. Problem is, once you deviate from the diet, you gain the weight back…and many times this comes on faster and more furiously. The key to sustained weight loss is to eat real (not processed) foods that incorporate a balance of healthy fats, nutrient-dense carbs, and lean protein.

 

Don’t Ignore Your Hunger Cues
By learning to pay attention to your hunger cues and listening to your body, you will stop yourself from overeating and teach yourself to properly satisfy your hunger without stuffing yourself silly. This doesn’t happen overnight, but you can learn to do it. You should eat when you are slightly hungry and stop eating when you are slightly satisfied. If you listen to your body, you will never over-consume too dramatically, even if the food you are eating in is decadent.

 

Don’t Focus On What You Can’t Eat
Why waste your energy on what you can’t eat when you can focus your attention on all of the amazing and super-powerful foods you can eat? You’ll be so much happier if you make an effort to shift your thinking in this way.

 

Don’t Call It Quits and Accept Your Weight Gain
Stay empowered by setting small, attainable goals. Once you see you are able to achieve these goals, you’ll feel even more motivated to practice healthy habits. Stay focused. Stay positive.

 

Original Article Source: Women’s Health Magazine

Exercise Tips: 10 At-Home Exercises

“It doesn’t matter where you work out, it’s what you’re doing, how often you’re exercising and ensuring that it’s effective that makes it most beneficial,” says exercise physiologist Andrea Doepker-Gavidia of Train For Life Fitness & Lifestyle Consultingin Saskatoon.

Doepker-Gavidia argues that you can easily get fit in the comfort of your own home — as long as you’re up to the challenge.

If you can avoid the phone calls, the television and chatty kids or family members in the background, Doepker-Gavidia says you can set a schedule to reach your health and weight goals without spending any money on memberships or stability balls.

“Choose exercises that are full body movements that mimic everyday patterns. These will use more energy and incorporate more muscle groups and will teach your body how to move as a whole more efficiently,” she tells The Huffington Post Canada.

Working out with weights has proven to both intensify and speed up your metabolism, according to Women’s Health magazine, but sometimes using just your bodyweight or sticking to cardio can combat stress better than strength training.

 

Here are 10 exercises we’ve learned from acefitness that you can do in the comfort of your own home…. Optimal Weight Control program recommend starting out with 15 to 30 minutes 3 to 4 times a week and increase to 30-1 hour 5 to 6 days a week whenever you’re ready!

 

 

1. Supermans

Who doesn’t want to think they have super powers?  Great stretch as well when you picture trying to touch the opposing walls with your fingers and toes.

2. Push-up

The Push-up is an oldie but goodie.  You can modify intensity by changing hand placement.

 

3. Contralateral Limb Raises

Don’t let the name scare you – this is great for toning those troubling upper body areas.

 

4. Bent Knee Push-up

A great starting option if you struggle with the correct form using a full Push-Up.

 

5. Downward-facing Dog

Slow and controlled movement very important – wonderful calf stretch.

 

6. Bent-Knee Sit-up / Crunches

Most people don’t know how to perform a proper sit-up/crunch – that is until now.  Core Power!

 

7. Push-up with Single-leg Raise

A great progression from a regular Push-Up but remember to keep proper form.

 

8. Front Plank

This is harder than it looks!  Your back and abs will love you.

 

9. Side Plank with Bent Knee

Great way to add in hips work without the need for any equipment other than your own body weight.

 

10. Squat Jumps

A bit of heart rate work while working on total body movement.

 

 

Source: Acefitness

How to Choose A Protein Bar

We all know there is no substitute for good whole food nutrition. But regardless of how consistent and how prepared we are, there will always be those times when life just happens! Whether its because we are traveling, get caught up with work or just run out of time to prepare every meal in advance, sometimes we just need a quick, satisfying and convenient option. This is when a protein bar can help you out. Although at first introduction, protein bars were not the most healthy option when it came to your nutritional needs, innovation and new food technology has improved flavor, texture and ingredients in these fast food options! In a pinch and need something quick? Use these five steps to make your next protein bar selection!

STEP 1: Examine The Calorie Count

When it comes to calories, choose protein bars that do not exceed 250 to 300 calories to replace meals or 150 to 200 calories for a snack. A good rule of thumb…don’t choose a bar that contains more than a ¼ of your daily calories or ones that contain more calories than you would normally consume in a meal! High calories may indicate high calorie ingredients such as saturated fats. These types of protein bars are usually targeted for muscle building or aimed at the hard gainer who can easily eat more calories in one serving than someone who is following a diet aimed at weight loss or weight maintenance.

STEP 2: Assess The Protein Content

Select a protein bar with a high protein content. Remember, if you were going to eat a meal, you would probably get in at least 20 g of protein. Make sure that the protein bar you choose offers at least 20 g from a high quality protein source such as whey protein isolate, whey protein concentrate or caseinate. Stay clear from protein bars that are very low in protein or very high in protein from low quality sources. Low protein bars are usually not much better than a fortified granola bar, usually offering around 10 g of protein per serving and a whole lot of carbs!

STEP 3: Identify The Carb Sources

You wouldn’t eat anything that is high in sugar normally, so don’t make your protein bar the exception! Choose a protein bar that is low in sugar, provides whole grains and contains a high amount of fiber from soluble and/or insoluble sources. Some protein bars come packed with good ingredients such as oatmeal or plant sources such as inulin from chicory root. Some even use natural sweeteners to replace the sugar such as Lo Han Guo from the gourd plant family, Agave Nectar, Honey or Stevia. Avoid choices that are high in sugar from ingredients such as high fructose corn syrup, fructose, brown rice syrup or contain a lot of hard-to-digest carbohydrates from sugar alcohols such as maltitol, glycerol or sorbitol. Sugar alcohols can ferment in the intestines and cause unpleasant digestive effects including cramps, gas and bloating.

STEP 4: Get Some Healthy Fats

Seek protein bars that deliver heart healthy fats including monounsaturated or polyunsaturated sources from ingredients such as natural peanut butter, almond butter, pumpkin seed, sunflower seed or flax seed. Aim for a bar that provides less than 10 g of fat per serving. Avoid any protein bar that is high in saturated fat sources such as hydrogenated oils, including fractionated palm kernel oil or palm oils. Although some saturated fat is good for balancing hormones, natural sources of saturated fat should be the only way you get these in your diet.

STEP 5: Investigate The Other Ingredients

If you can’t easily identify the ingredients in a protein bar as being from natural sources, then they probably are not! Ingredients are listed by volume, so protein should be the number one ingredient in the bar, followed by carbs and then fats. Additionally, you may find ingredients such as vitamins, minerals and a few age-fighting antioxidants for good measure. Look for food grade sources that provide a boost to your daily requirements. Protein bars that offer a high % of your daily value of vitamins and minerals can impact taste and overload your daily needs!

 

Source: www.fitnessrxwomen.com

Snacks and Weight Loss

Not all diet snacks are boring. You can start burning fat today just by swapping out your regular snacks for these approved OWC snacks.

Americans love to snack almost as much as we want to lose weight. But according to recent research by the USDA, our snacking habits are adding too many calories and too few nutrients to our diets. It doesn’t have to be this way, says Susan Bowerman, RD, assistant director of the UCLA Center for Human Nutrition. “When done right, (snacking) keeps your energy levels up and gives you more opportunities to get in all your nutritional needs.”

by Amanda MacMillan

What snacks burn fat?

Eating snacks with the right ratio of nutrients, with the right calories, will help keep you body energized and help you lose weight. Protein (plus exercise) fuels the growth of lean muscle mass, which boosts metabolic rate and increases calorie burn. Fiber, meanwhile, helps improve digestion and keeps you from binging on fats and sugars. So while there’s no food that will literally “burn fat” while you eat it, smart choices with these ingredients will help your body operate at maximum efficiency. Bowerman suggests snacks under 200 calories, with 10 grams of protein and close to 5 grams of fiber. Here are 20 of our favorite fat-burning snacks.

An apple and skim milk


  “Almost any fruit is going to make a great snack, but you usually want to pair it with a bit of protein to make it more satisfying,” says Bowerman; “unlike carbohydrates, which get used up relatively quickly, protein will help sustain your energy and hunger levels for a couple of hours.”

Our pick for a protein-fruit pairing: one large apple and one cup of skim milk. This duo will give you 10 grams of protein and 5 grams of fiber for just over 200 calories.

Cottage cheese-filled avocado

Cottage cheese-filled avocado


 Here’s another fruit and diary combo, this one for when you’re craving something rich, creamy, and a bit savory. Remove the pit from one half of an avocado and fill the space with 2 ounces of 1% cottage cheese. For 200 calories, you’ll get 9 grams of protein and 7 grams of fiber—and no dirty dishes!

Canned tuna on whole-wheat crackers

Canned tuna on whole-wheat crackers


 If you don’t want to incorporate dairy into every snack, a can of tuna (packaged in water) is another great source of lean protein plus healthy Omega-3s. For about 200 calories, you can enjoy 3 ounces of light tuna and 6 whole-wheat crackers—complete with 3 grams of fiber and 20 grams of protein.

Sunflower lentil spread with pita bread


 Lentils are a good source of iron, a metabolism-boosting nutrient that 20% of us don’t get enough of. This savory recipe makes four 180-calorie servings, with 10 grams each of protein and fiber.

Shrimp stack


 You may not think of shellfish as a grab-and-go snack food, but you can put this tasty treat together in a flash if you keep pre-cooked shrimp on hand. With Greek yogurt and avocado, it’s a protein powerhouse with 9 grams per serving (and 4 g fiber), for only 129 calories.

Power berry smoothie


 This recipe, which calls for soy protein powder and low-fat plain yogurt, contains 9 grams of protein; swap in Greek yogurt to add even more. Frozen berries add fiber (4 grams total), and honey provides sweetness. All this for only 139 calories!

Warm pear with cinnamon ricotta

Warm pear with cinnamon ricotta


 Ricotta cheese is rich in protein, and pears are a good source of fiber. Together with a teaspoon of cinnamon, they make a delicious snack for any time of day. Each serving contains 8 g protein, 5 g fiber, and 170 calories.

 

Miso-glazed tofu


 This recipe is touted as a main course, but it’s so light on calories (only 164) that it can stand in as a mid-day snack, as well. It also packs plenty of protein (12 g) thanks to the tofu, as well as 3 grams of fiber.

Edamame


 One cup of edamame, or boiled soybeans, contains 17 grams of protein, 8 grams of fiber, and 189 calories. A perfect snack all by itself! Serve hot or cold, season with garlic/salt, and enjoy.

Chicken pita sandwich (half)


 There’s no reason you can’t have smaller portions of “real” food as snacks, says Bowerman. “Oftentimes, the healthiest and most balanced snacks are the ones that start as full meals—like a half a sandwich, or a plate of leftovers put together from dinner the night before,” she adds.

Whip up this chicken and veggie pita in the morning, and split it in half for two snacks throughout the day. Each half contains 200 calories, 3 grams of fiber, and more than 20 grams of protein.

Cauliflower with white bean dip

 

Make a batch of white bean and roasted garlic dip at the beginning of the week to spread on crackers and eat with veggies when hunger strikes. Pair a quarter-cup serving with 2 cups of raw, chopped cauliflower, for example, for a total of 11 grams protein, 8 grams fiber, and 199 calories.

Toast with walnut & pear breakfast spread


 Split this breakfast recipe in half to make a healthy mid-day snack with 200 calories, 11 grams protein, and 3.5 grams fiber. Not only will it help prep your body for fat burn, but it may also boost your energy levels (so you’re more likely to get to the gym, perhaps?): Walnuts are rich in serotonin, a hormone that produces feel-good chemicals in the brain.

Lentil salad with tomatoes and watercress


 Salads aren’t just for mealtime—when they’re about 200 calories, they make a great afternoon snack, as well. This one has 11 grams of protein and 8 grams of fiber, thanks to superfood lentils and plenty of veggies. (The recipe makes six servings, so hold off on adding the vinaigrette if you’re not eating the whole thing at once.)

Luna protein bar


 When choosing an energy bar as a snack, the rules are the same: Look for bars with 200 calories or less, 10 grams of protein and close to 5 grams of fiber. The Luna Protein bar certainly comes close (190 calories, 12 g protein, 3 g fiber), and tastes “almost like candy,” Health.comtesters said.

Veggie tostata


 In the mood for Mexican? You can’t go wrong with black beans and veggies: These tostatas cook up quickly and easily for a fast and healthy mini-meal between lunch and dinner. At just over 200 calories, you get 13 grams of protein and 10.5 grams of fiber. Top with tomato salsa for added flavor without fat.

Roast garlic and edamame dip

 

Edamame is a great snack by itself, but it also makes a great ingredient in this creamy dip for raw veggies or whole-wheat pita bread. You can enjoy up to three servings in one snack session, for a total of 162 calories, 9 grams protein and 6 grams fiber.

Asparagus and hard-boiled egg


 It’s no wonder this classic combo goes so well together: Fiber-rich asparagus balances out eggs’ natural protein. (Plus, asparagus is known as an aphrodisiac, thanks to its folate and vitamins B6 and E levels. Talk about fun ways to burn fat!)

Pair 15 asparagus spears (cooked or raw) with one hard-boiled egg for a 126-calorie snack, complete with 11 grams of protein and 5 grams of fiber.

Minty iced green tea


 A calorie-free beverage doesn’t qualify as a real snack, but if you find yourself scouting the kitchen just because you’re bored, rather than hungry, this tasty drink may just hit the spot. Plus, green tea has been shown to help dieters lose more weight, according to a study published in the American Journal of Clinical Nutrition, thanks to its metabolism-boosting antioxidant compound called EGCG.

Bowerman says that most research on green tea for weight loss has been inconclusive, but that either way it’s a healthy, tasty way to stay hydrated throughout the day. “Drinking water and tea is a good way to keep all of your body’s processes, including your metabolism, running smoothly and efficiently,” she adds.

Spiced green tea smoothie


 Here’s another way to sip healthy green tea: as a smoothie! Pair this sweet and spicy drink with a few ounces of lean protein—some sliced turkey, for example—for a complete afternoon snack.

One serving will get you 3 grams of fiber (thanks to its secret ingredient, pear!). Plus, it contains cayenne pepper, which may help curb appetite and give your metabolism a boost.

Calories: 82 calories per half-cup serving

Prep time: 5 minutes

Source: www.health.com

Hormonal Imbalances in Women and Weight Gain

In women who have a hard time losing weight no matter how much exercise they do, there can often be an issue with “estrogen dominance.” Estrogen is a hormone produced in the ovaries, and it promotes cell division, cell growth, and in excessive amounts, formation of fat tissue. Another hormone found naturally in women is progesterone, and progesterone protects against the “pro-growth” effect of estrogen.

Normally, estrogen and progesterone work together to achieve hormonal balance. But as women age, and especially between the ages of 35 and 50, the decline in progesterone occurs much faster than the decline in estrogen, and this gradual drop in estrogen combined with a steep drop in progesterone is what initiates a problem with estrogen dominance and growth of excessive fat tissue.

While this “estrogen dominance” is a normal, expected part of aging, the weight gain that it causes can be significantly increased by lifestyle or dietary factors that increase the amount of estrogen in the body.

Here are some of those “extra” sources of estrogen that can contribute to estrogen dominance and weight gain in women, along with what you can do about it:

  • Pesticides and herbicides. Check out the Dirty Dozen fruits and veggies that are best to buy organic so you ingest as few pesticides as possible. 
  • Poultry or beef raised on hormones. As much as possible, eat free-range or grass-fed animals that are hormone-free and when you’re eating out at restaurants, consider opting for the fish unless you know the beef and chicken is hormone-free.
  • Chemicals found in consumer products. Creams, lotions, soaps, shampoos, perfumes, hair sprays, and deodorizers all contain chemicals. The Silent Springs institute has created a research report on which consumer products are safe and which are not. 
  • Industrial solvents. Glues, paints, varnishes, fingernail polish, and fingernail polish remover are the biggest culprits of industrial solvents. These can be tough to avoid completely, but you can reduce your exposure by using any chemicals like nail polish or nail polish remover in fresh air and open spaces.
  • Stress and poor sleep. Both of these can decrease progesterone output. Simple ways to reduce stress include yoga, deep breathing, nature walks, and planning so that you have as much hectic-free time as possible to accomplish your daily tasks. Before bed, limit computer, phone and TV use, and sleep in a quiet and dark room.
  • Excessive calories. Consuming too many calories can cause body fat that converts steroids to estrogens. People often “sneak” excess calories into their diets with mindless eating in the workplace in front of the computer or grabbing morsels from their kids’ snacks. Instead, pay attention to what and when you are eating and choose foods that are high in proteins, healthy fats, and fiber that can keep your appetite satiated. Check out this podcast for some of the best appetite-satiating foods.
  • Poor liver function. The metabolism of estrogens takes place primarily in the liver, so you need to care for that valuable organ! High alcohol intake or use of pharmaceuticals can put a strain on the liver, so limit yourself to no more than 1 drink of alcohol per day, avoid pharmaceutical drugs unless entirely necessary, and if you have been drinking or using drugs heavily, consider including liver supporting supplements into your diet, such as cucumber juice, milk thistle extract, calcium d-glucarate, folic acid, and taurine.
  • Magnesium deficiency. Magnesium is necessary for metabolizing estrogen in the liver, and a magnesium deficiency can be created from low veggie and fruit consumption combined with high consumption of processed foods. Consider using a magnesium powder before you go to bed at night, and spray topical magnesium on any sore muscles after you exercise.

Source: Ben Greenfield, Get-Fit Guy.