Older Adults Need More Protein…blah blah blah anabolic resistance with aging…blah blah blah

What does this Frankenstein chart mean? Older adults need more protein. It’s that simple. It takes more to get more (stronger that is). If you want to sweat the details, checkout these  ( study1 & study2) Frankenstein reads.

Please note that you don’t have to eat soy to benefit from eating more protein. Any good quality protein will do just fine. Keep it simple.

Image presented in Anabolic Resistance With Aging webinar facilitated by S.Johnson of Soyfoods Association of America

Image presented in Anabolic Resistance With Aging webinar facilitated by S.Johnson of Soyfoods Association of America

Top 10 Low Calorie Foods

Sadly, there aren’t actually foods that burn more calories than they contain. But that doesn’t mean you shouldn’t keep your eyes open for foods that offer very low amounts of calories that will do your diet good. Ready to hunt down some of the best low-calorie foods available? Here are 10 of them. Note: These are not necessarily low carb options. Be mindful of this if you eat low carb.

#1: Black Rice

Everyone loves rice. Most folks are gaga for the white stuff, but many are turning to brown rice. If you want your rice fix, but also want to trim more calories and cram in some more antioxidants and vitamin E, go even darker. With black rice, your main and side dishes will get a boost in needed nutrients while stripping out calories.

#2: Carrots

There are few foods as dense and filling as carrots that offer so few calories to add to your waistline. How many calories? An entire cup of the orange goodies contain a meager 52 calories! Additional perks include the fact that they’re cheap and great either cooked or raw and have plenty of vitamin A.

#3: Asparagus

Toss it on a salad, get it fresh off the grill, or steam it up on the stovetop. However you prefer your asparagus, you can take comfort knowing that this filling food comes with just 27 calories per cup. Of course, many prefer their asparagus loaded with salt and butter, and if this is you, be careful! Otherwise you can easily turn a low-calorie stalk of asparagus into an unhealthy, weight gaining addition to your meal.

#4: Arugula

It’s green, has something of a peppery kick, and rings in at 4 calories per cup. Yes, you read right—4 calories. Versatile enough to go wherever green, leafy veggies belong, arugula adds flavor without adding fat, cholesterol, or calories to your salads, soups and beyond!

#5: Broccoli

What is it about green stuff that makes it so low in calories? Whatever it is, broccoli meets the criteria for being one of the top 10 low-calorie foods. Broccoli seems to have some of the greatest benefits of any low-calorie food, as it contains vitamins, minerals, and antioxidants that strengthen and protect your body from a variety of dangerous and deadly diseases. Just be careful of gas! Yes, broccoli can prove to be very gassy for some folks. So, just take it easy, because there’s lots more green veggies to choose from.

#6: Lettuce

Weighing in at only 5 calories per cup, lettuce comes with a variety of nutrients, depending on the type you eat. Best choices are those that are dark and rich in color. While you’re not likely to eat a head of lettuce on its own, it provides an exceptional, low-calorie base for all sorts of fantastically delicious and nutritious meals.

#7: Mushrooms

Want to amp up that salad even more? Better grab a handful of mushrooms. Even if you grab a massive handful, you’ll only get 15 calories. And don’t forget that you’ll also get a nice pile of potassium, antioxidants, and various B vitamins. Worn out on salad? Feel free to use mushrooms with other foods (i.e. soups, sandwiches, pizza) and enjoy their versatile abilities.

#8: Tomatoes

Tired of salad talk? Then don’t use that tomato in a salad. Instead, grab a knife, slice up a tomato, and eat it like an apple. I do! When you finish off your medium-sized tomato, it’s okay to feel good about yourself, because you only consumed 22 calories. You also chowed down on vitamin C, potassium, fiber, and an antioxidant called lycopene.

#9: Watermelon

It’s hard to imagine a list of top foods without something to tantalize your sweet tooth. Its naturally sweet, has more of those cancer-fighting antioxidants that your body loves, and is low in calories. 1 slice is 87 calories, but it does have a fairly good amount of sugar, so be careful if you’re trying to lose belly fat with watermelon. So just cut 1 slice (about 1 cup diced) and enjoy!

#10: Broth

Rounding out the list of top 10 low-cal foods is good ol’ broth. No matter if you go for chicken, beef, veggie, seafood, or miso broth, it all drops just 10 calories per cup. Chop up some carrots, black rice, broccoli, and mushrooms, and you just made a fantastic soup with just a few more calories than ingredients. Be sure to use a low sodium broth

While I fully encourage you to replace the processed, high calorie items in your diet with the 10 foods listed above, all the low calorie foods in the world won’t get you the body that you desire, if you neglect to include a challenging exercise program into your routine. You simply MUST exercise in a way that challenges your muscles to adapt and strengthen in order to be fit and healthy.

I am here to help you do just that: become fit and healthy. Don’t waste another minute of your life wishing that you were healthier and more fit – DO something about it before another year rolls around.

Let’s do this!

How To Eat Less Sugar

Why is too much sugar so bad??? Just watch this video!

Not only does it promote rapid fat storage, here are sugar’s other dirty little secrets. Too much

  • Sugar Weakens Your Immune System
  • Sugar Causes Insulin Resistance (i.e. type 2 diabetes)
  • Sugar is As Addictive As Hard Drugs (Sugar addiction is real! Video HERE)
  • Sugar Speeds Up the Aging Process
  • Sugar Raises Your Risk of Disease
  • Sugar Is Empty Calories

Here’s how to eat less sugar:

If you want to quickly pack on a few pounds then eat lots of refined sugar. Oh, wait, why would you want to do that? Let’s eat less sugar, instead, and watch the pounds slide off…

We’ve been eating more and more sugar over the past 200 years, which has led to rising obesity numbers. Back in 1822 the average person ate only 6.3 lbs of sugar per year, compared to 130 lbs of sugar in 2012. That’s more than 20 times as much sugar in our modern diet! No wonder we are bigger than ever…

One of the reasons that your diet is filled with so much sugar is that some form of refined sugar is included in virtually every single processed food. This is yet another reason that it’s important to cut those processed and packaged convenience foods out of your diet.

Cutting sugar from your diet is easier said than done. Once it is a part of your daily diet, sugar cravings strike, causing you to eat it even more frequently. But there is hope.

Here are Ways To Eat Less of that Sugar that you’re eating that’s killing your results and keeping you from attaining your ideal body:

Eat More Protein
A diet rich in protein keeps you full, satisfied and less likely to crave sweets. A great way to make sure that you are getting enough is to plan each meal and snack around a protein. Plan breakfast around eggs, lunch and dinner around baked chicken breast, and make easy snacks like hard boiled eggs or baked meatballs. Nuts work too.

Steer Clear Of Saboteurs
The sad truth is that people in your life will try to sabotage your low sugar diet. You’ll run into that pushy person at the office who insists that you eat a donut, the well-meaning family member who dishes you up a bowl of ice cream, and the friend who comes over with a plate of her home-baked cookies. The best avoidance strategy is to sincerely thank the sugar-pusher for their gift, tell them you wish you could eat it, and then blame me – your fitness mentor – as the bad lady who says that you need to cut back on sugar.

Try Dark Chocolate
For those moments when your sweet tooth is relentlessly badgering you for something sweet, ditch the super-sugary candies and stick with a small square of very dark chocolate. Chocolate that is 70% or higher in cocoa content is more healthy. The benefit of the cocoa, in addition to the lowered sugar content, makes dark chocolate an occasionally justifiable treat.

Stick With Fruit
What’s sweet, colorful and comes in hundreds of flavors? Seasonal, fresh fruit, of course! As you remove refined sugar from your life, add in some natural sugar by way of fresh, local fruit. It’s amazing how satisfyingly sweet fruit is – it’s truly nature’s candy. How about a FREE low sugar smoothie cookbook?

Change Your Palate
As you begin to limit your intake of refined sugars, you’ll find that your tolerance for sugar decreases. This means that something that didn’t taste sweet before – say a green apple – now has uncanny depths of sweetness. What’s happening is that your sweet receptors are becoming more finely tuned, now that you’re not overwhelming your palate with sickly-sweet refined sugar.

Workout Like You Mean It
A regular, challenging exercise routine will not only get you into amazing shape, it also reduces your cravings for sugar. The endorphin rush brought on by vigorous exercise is a powerful feel-good-feeling.

Make challenging, consistent exercise a part of your new healthy lifestyle.

Eating Out Right

Sometimes you have to eat out. Temptations and food trickery are abound when you eat out. There are bread baskets, and chip baskets, and appetizers, fake healthy salads (oh yeah!) and desserts. In order to maintain your healthy diet you’ll have to have a plan in place before arriving at the restaurant. Yes! Get your mind right!

Here’s how you stay on track while eating out:

  • Don’t eat extras: Don’t ask for seconds! Do ask for the bread basket or chip basket to be removed from your table (if it’s already there) and stick to eating only what you ordered. Better yet, think ahead, and ask the staff not to even bring that stuff over to tempt you.
  • Don’t drink calories: Stick with water or unsweetened ice tea in order to avoid a few hundred extra calories. You’ll also save $$$.
  • Get it plain: Ask for sauces and dressings on the side to cut down calories.
  • Get healthier sides: Just because the grilled fish comes with a side of rice or couscous doesn’t mean you have to get it that way. Ask for a side of steamed veggies or a bowl of fresh raw greens instead. You could sit the fish on top and eat up!

Is your smoothie killing your results?

Smoothies are refreshing and delicious, especially during the heat of summer. But, unfortunately, most smoothies are made to be ultra sugary, and could be slowing down or even reversing your fitness results.

If the thought of having a smoothie derail your health train is upsetting, read on to find out whether your smoothie is working against instead of for you.

Does It Have Fruit Juice?

If your smoothie relies on fruit juices to give it some added punch, your smoothie may not be as healthy as you think. Since fruit juice is often jam-packed with flavor-enhancing sugars, you’d be smart to keep fruit juice well away from your morning pick-me-up. Have a killer recipe that can’t do without fruit juice of some sort? No problem. Just be sure to pick all-natural homemade squeezed or 100% fruit juice or coconut water. The best way to make sure your fruit juice is nothing but fruit juice is to squeeze it yourself, so start squeezing!

Do You Have to Add Sugar?

For the same reason you don’t want a smoothie with store-bought sugar-laden fruit juice, you want to sidestep any smoothie that requires you to toss extra teaspoons of sugar, honey or agave in. The fruit you add to your smoothie should have plenty of sugar to give it natural sweetness. Anything else is excessive and will serve to slow you down and encourage fat storage. AND the real truth is, if you’ve been behaving excessively for a long time, it’s going to take time to allow your taste buds to appreciate the natural sweetness in foods that it used to. Even if you feel you must add some type of sweetener, do so as sparingly as you can until you can do without it.

Do You Toss in Yogurt?

Smoothies that include yogurt can come out on the healthy or unhealthy side of things. It all depends on what kind of yogurt you use. If your favorite type of yogurt is stuffed with added sugars and flavors, it’s not going to be a good way to power yourself up for the day. On the other hand, if you’re careful to only use plane homemade, organic, or Greek yogurt, your smoothie can be a superbly healthy start to your day.

Is It Super Sized?

No matter what healthy ingredients you shove into your smoothie, it can still sabotage your weight and health goals if you can’t stop eating it. Before you serve yourself a 48-ounce smoothie, consider your weight goals and split your morning smoothie into appropriate portions. Drink down one portion in the morning and save the rest for a small afternoon snack or finish it off the next morning. Either way, avoiding a supersized smoothie will keep your smoothie from ruining your diet.

Do You Ever Color It Green?

While fruit smoothies are incredibly delicious, it’s a great idea to switch it up by making a veggie smoothie on occasion. You may even want to go green the majority of the time. The deep green color is sure to give you some vitamins and minerals that your body is likely missing, and skipping the fruit on occasion will remind your taste buds that good things don’t always have to be desert like.

Does It Contain Ice Cream?

Okay, this may sound like a joke, but if your smoothie contains three scoops of ice cream, a squirt of chocolate syrup, and a cup or two of milk, you’re not drinking a smoothie. It’s a milk shake. And it will not get your day or diet off on the right foot.

Before you laugh too loudly, you should know that some people think that anything cold and creamy that comes out of blender is a smoothie. So if you’re lounging at a friend’s house and he or she offers you a delicious homemade smoothie, ask what’s in it first!

When it comes to fat loss, eating clean is part of the battle. The other half is all about effective, challenging and consistent exercise.

Fell off the healthy eating wagon?

Whether you’ve been riding the healthy eating wagon for a week or a decade, staying on can be difficult. Fortunately, there are a number of ways you can hold on.

Keep reading to learn seven ways to protect yourself against the temptation to fall—or even jump off of the healthy eating wagon.

1. Don’t Starve Yourself

Eating is a basic human need. Cut your calories too much & too soon and you’ll land flat on your face in no time flat. When you’re eating for good health, you still need to eat. You’ll just need to go with healthy options and avoid eating more than your body burns through the day.

2. No Excuses

There are as many excuses to fall off the healthy wagon as there are days in a year. So if you’re going to stay on the wagon, you’re going to have to ignore the excuses and focus in on your goal: eating the right stuff. Which brings us to the next way to avoid falling off the wagon…

3. Stay Focused

Being mindful of your healthy eating ways is easy during the first few days. After all, you’ve spent years eating one way and now you’re changing everything up. In a week or so, however, it can be difficult to remember your desire to eat healthily and even harder to remember why you made that decision. Stay focused on your choices and why you made them to stay strapped tightly on the wagon.

4. Get on the Right Wagon

Every person’s health goals and expectations are different. If you hop on a healthy eating wagon for the first time in your life and expect to shed the same amount of pounds as anyone else, you’re going to be disappointed. Setting appropriate goals will help you stay on the wagon and help you make the next goal, as your wagon gets easier and easier to ride to the finish line.

5. Avoid Naysayers

Always struggled with your weight? Tried every diet plan known to man without success? Then you’re going to have a lot of folks who scoff at your desire to eat healthily. Let them scoff on their own and find new friends if you have to. Once your lifestyle changes start to pay off, strut by the folks who said they’ll believe you’re serious about healthy eating when they see results and watch their jaws drop. Haters!

6. Stay Away from Triggers

The reason healthy eating is difficult for so many is that unhealthy eating tastes so good! Understanding this and understanding when you most want unhealthy food options will help you stay on the healthy wagon. That takes a lot of self work. Have a hard time saying no to sweets at your best friend’s house? Invite him/her to your place or meet at the park. Eat everything in sight when you’re lonely/bored? Give someone a phone call/text during those times.

7. Know How to Get Back On

You should aim to stay on the healthy eating wagon 80% of the time. But you should also be ready when you fall off. While you can find any number of ways to get back on the wagon, the best is to just do it! Admit you fell off, recommit yourself to healthy living, and get back on. Start living the healthy life you deserve once again.

Come on, you deserve it!

What is processed food?

Understanding what processed food looks like is the first step to avoiding it. If you can’t pronounce items on the ingredients list, anything was added to the food for flavor or preservative purpose or a vitamin boost, or if something was removed to make a food “refined,” it’s processed.

If it doesn’t grow from a tree, sprout up from the ground, swim or walk on all fours, it’s processed.

If you’d rather try a healthy eating auto-pilot route, check out the “Fooducate” app. With this app, you can scan most food packaging barcodes, in any store, and the app will tell you if the food is healthy enough to eat or not. It does have a few glitches, but it’s a good app overall. It’s definitely better than just grabbing an item you know nothing about.

Eat This, Not That Fat Loss Tips

Fat loss techniques are ways of doing everyday things, like eating, in a way that promotes fat loss and blocks fat storage. Sounds pretty great, right?!

Here are my 7 most effective Fat Loss Tips…

Fat Loss Tip #1: Cauliflower Rice
Serve shredded, sautéed cauliflower as rice, rather than traditional brown or white rice. This simple tip will save you hundreds of calories per meal. You don’t have to go cold turkey if you don’t want to. Going half & half is a hack too (i.e. 50% rice, 50% shredded cauliflower tossed together). Use a food veggie chopper or food processor to get it done quickly. You can even add your favorite spices and flavor additions as you do with traditional rice.

Fat Loss Tip #2: Vegetable Noodles
There are many ways to create and enjoy noodles made from vegetables, rather than noodles made from grains. The veggie noodles are a hundred times less fattening than grain-based noodles, so what are you waiting for?! Use a spiral slicer to turn zucchini or butternut squash into noodles; bake a spaghetti squash and scrape out those nature-made noodles; or simply use a traditional veggie peeler to create long noodle strips from zucchini.

Fat Loss Tip #3: Lettuce Wrapped/Mushroom Topped
By simply replacing your sliced bread and buns for large pieces of lettuce, you’ll quickly eliminate at least one hundred calories from each meal. Once you get used to the crunch of the lettuce you’ll enjoy your new style of sandwich and burger. Portobello mushroom tops are fantastic for burger buns too.

Fat Loss Tip #4: Protein Powder
Did you know that protein powder can be used in many recipes to increase the protein and reduce the carbs? Replace 25% – 50% of the pancake mix with high quality protein powder and you’ll see how delicious it tastes while being so much healthier for you.

Fat Loss Tip #5: Coconut Oil/Olive Oil
Replace the vegetable oil in your kitchen with olive oil & coconut oil, and enjoy benefits such as increased fat burning and reduced appetite. In addition, you’ll be avoiding the pitfalls of other, less healthy oils and fats. These oils can be used in virtually any recipe both stove top and baking.

Fat Loss Tip #6: Artificial Sweeteners
Throw the high and empty calorie, refined sugars out of your kitchen and replace them with artificial sweeteners. Yes! I said it! OMG! By getting your sweet fix from an artificial sweetener, you’ll skip the belly fat that the empty calorie sweeteners create. While it’s true, artificial sweeteners are fake, and have been said by some to possibly cause disease, science has shown that consuming too many refined sugars absolutely pose a bigger health risk. Are you going with a refuted possibility or absolutely? Just be informed!

Fat Loss Hack #7: Water
Replace high calorie beverages with crystal clear water. Don’t worry. Fruit & herb infused or sparkling water is fine too. This simple trick could quite possibly change your life. If high calories, sugar-laden beverages make up a significant part of your daily calories then switching to water will swiftly induce fat loss.

Start using these Fat Loss Tips today and enjoy a leaner, more fit physique. Let me know when your jeans start to feel loose around the waist!

A consistent, challenging exercise program, like the ones that I provide for my clients, is the only way to achieve and maintain your ultimate fitness goal. Anything worth having is worth working for. Get to it!

Vitamin D Power

What ever happened to those milk advertisements with star athletes &  celebrities sporting milk mustaches?  The all powerful vitamin D definitely does a body good! Let us count the ways:

  1. Bone Health (of course)
  2. Immune Health
  3. Muscle Health

Did you know that many folks have lower vitamin D concentrations in the winter? Lower sun exposure & a bad diet have a lot to do with that, but there could be other reasons as well. The important thing is to make sure you’re protected with the power of vitamin D. Check with your doctor to find out if you are deficient in vitamin D or any other essential vitamin for that matter BEFORE supplementing on your own. This is very important, because fat soluble vitamins like vitamin D will hang around in your body for quite a bit of time, potentially leading to an overdose if you take too much.

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