Archive for the 'Nutrition' Category
The Perfect 2 course meal for strengh training, Almond crunchy chicken breast with Spinach salad and Raspberry Yogurt.
We all know that to boost metabolism and loose body fat we need to exercise but it needs to be in conjunction with a healthy clean diet to get the best results. To really boost your metabolism with your diet you need to eat every 2-3 hrs but not just anything, try eating protein in every snack and main meal.
It takes nearly twice the amount of energy to digest,absorb and store protein in the body compared to carbohydrate and fat, therefore including protein in your snacks and meals will boost your metabolism during digesion all day long long.
Not only that but the protein in the chicken and Yoghurt are needed to build and repair your muscles which is also very important to build your muscle mass to increase your body fat burning potential, that being said ENJOY!
Almond Crunchy Chicken and Spinach salad.
Prep time 15 mins, Cooking time 10-12 mins
2 tbsp balsamic vinegar
1 tbsp olive oil
1/8 tsp ground black pepper
about 3 cups fresh baby spinach leaves
sliced mushrooms,about 1/4 of a cup
yellow grape tomatoes os or baby tomatoes,(halved) about1/4 of a cup.
1 small red pepper,sliced
5 oz boneless chicken breast
1 tbsp cornstartch
1 mixed egg.
Mix vineger oil ans pepper in a bowl, add the spinach and toss. Add the rest of the vegetables.
Sprinkle the cornstarch on each side of the chicken and dip the chicken in to the egg, then sprinkle with almonds.
Cook the chicken 5 mins on each side or untill cooked through. Cut the chicken as you wish and add on top of salad.
Raspberry Yogurt.
Prep time 5 mins.
1/2 cup fresh red raspberries
1tsp fresh lemon juice
8oz vanilla or natural yogurt.
Toss the raspberries in lemon juice and alternate layers of yogurt and raspberries.
Nutrition Video - Safe Fat Loss
18.11.08Another great short video from Mike Rousell, top nutritionist, this time on safe fat loss.
Lifetime Fat Loss
17.11.08Lifetime Fat Loss
By Mike Roussell Phd(c)
http://www.getfit.lu/recommended/warpspeed/
This past weekend I got to catch up with a friend (Jack) whom I hadn’t seen in several months. Like most people Jack hadn’t really changed in appearance since the last time we saw each other (around the 1st of the year). Jack and I talked for a while about stuff (Mario Kart for the Nintendo Wii, the increasing price of corn, how summer TV is really bad, you know the usual) then as many of my conversations seem to go Jack started asking me about nutrition and fat loss.
Basically Jack was pretty frustrated. He said that he had been dieting for “as long as I can remember” but somehow he still had 15lbs to lose. Some further interrogation (okay I wasn’t interrogating my friend) Jack ‘fessed up that while he was a lifetime dieter his compliance to his fat loss diet was pretty bad.
This resulted in something that I find with a lot of people. Because Jack was supposed to be “dieting” he would never feel like he could enjoy non-clean foods or foods in normal/larger quantities, so he’d feel guilty when he ate them, get discouraged, fall off the wagon, wait until Monday, and start dieting again.
This cycle would repeat week after week, month after month. The end result was Jack wasn’t losing the weight he wanted and he was burnt out and discouraged because he felt like he had been dieting forever and not getting anywhere.
Have you found yourself in this situation?
Do you find yourself in this situation?
The best cure for the lifetime dieter that I have found is an all out blitz. Jack has been getting lost in 12 week fat loss programs, so shorter (and more extreme) program is better for him. I told Jack about Warp Speed Fat Loss and explained that there were a couple rules he needed to follow if he was going to do the program.
1. No Cheating - He needed to stick to the diet 100%
2. No Skipping Workouts - There are only 24 workouts so he has to do everyone
3. Completed Focused Effort - No training for a marathon, spinning classes 3x a week, etc. All his efforts needed to be focused on losing as much weight as fast as possible.
4. He Had To Let People Know - Tell people about what he was doing would put the pressure on Jack to really make the 28 days fat loss sprint work. 28 days isn’t that long and if he told friends and coworkers they were sure to check in with him to see how he did (plus most people would assume that losing 15lbs in 3-4 weeks isn’t possible so they would be intrigued enough to find out what happened).
He agreed that rapid weight loss was what he needed to end his lifetime of dieting, he agreed to my 4 stipulations, and he started Warp Speed Fat Loss on Monday.
Now, have you been dieting forever?
If you are tired of 12 week diets and just want to get the weight off and get it over with then check out the complete rapid weight loss system I put together with expert trainer Alwyn Cosgrove at {aff_link}.
But you need to agree to the above 4 rules too.
The time to end a lifetime of dieting is now and you deserve to be in the best shape of your life.
Let’s make that happen together.
About the Author/More Info:
Warp Speed Fat Loss is a complete 28 day diet and training system crafted to help you lose 10,15, or 20lbs of body fat in just 28 day. To start losing weight fast visit http://www.getfit.lu/recommended/warpspeed/. Mike Roussell is a nutrition doctoral student at the University of Pennsylvania. Mike’s writings can be found in magazines such as Men’s Health, Men’s Fitness, and Testosterone Nation. Mike specializes in fat loss nutrition and diets for busy men and women who need to lose weight fast without it interfering with their lives. Warp Speed Fat Loss is a complete Done-for-You A-Z Fat Loss Blueprint that gives you exactly everything you need to eat to lose weight in record time.
Mike Rousell, top nutritionist, presents more weight loss facts in this excellent short video
How To Manage Your Macronutrients
by Dr. John Berardi Are you more likely to be able to decipher ancient Greek texts than figure out how to construct a diet containing 30% protein, 50% carbohydrate, and 20% fat? Well then check out the following resources.
1- www.nal.usda.gov/fnic is the National Agriculture Library’s Food and Nutrition Information Center. Here you can find basic information on dietary supplements, an advanced food composition database, information about the food guide, and a listing of interesting resources about special needs, food allergies, etc.
2- www.nutritiondata.com is a fantastic resource and although it uses the food database above, may actually offer a better presentation of the food composition data. It doesn’t offer the other information, though.
3- www.fitday.com is another great food composition site that offers much more including online diet and fitness journals.
4- www.calorieking.com offers many of the same resources as fitday.com but has several excellent additional features such as an online ‘university’ (weekly education about the physiological and behavioral sides of nutrition). The extras cost money but are worth checking into.
SEE ALSO:
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want — guaranteed.
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Listening To Your Body
12.11.08Well i have had an interesting time on the elimination diet. I was on this purely for 8 days until unfortunately my family and I all became ill and to be honest when i couldn’t taste anything and I wanted stodge I did give in, but boy oh boy did I have some unexpected and uncomfortable results after just 8 days on the elimination diet!
After eating some cereal and peanut butter wrap(not at the same time) I did feel uncomfortable and bloated. I actually woke up in the middle of the night and to put politely I had to go to the bathroom. I put it down to being ill at first, but then the next day i had a small amount of pasta, again i had the bloated uncomfortable feeling and about 2 hrs later had indigestion for the rest of the afternoon. I also found that I was more windy,embarrassing or what, can’t believe I’m writing this!!
I experimented with bread(it was brown bread and bio but it is still heavily processed)and and a peanut butter wrap again with the same results. I found that as i was bloated and uncomfortable I was certainly not hungry. I did not want my snacks in the afternoon which just goes to show how processed carbohydrates are artificially filling you up. I also did not feel as energized as I had before, everything seemed to be more of an effort.
So I have gone back on the elimination diet for 90-95% of the time which basically means 2 main meals and all snacks the majority of the time in the day are all conforming to the elimination diet rules, but I do allow one meal to have something slightly processed and maybe a tea every now and again and of course I am human so the odd treat now and again too. The result being that i have lost 2 1/2 kilos and 2% body fat.
Maybe the biggest thing that I have learned is how to really listen to the clues your body is giving you. Do not artificially fill yourself up with heavily processed carbohydrates and feel full for a long time.
Listen to your body if you are eating your 3 main meals and snacks spaced out over every 2-3 hours you will find that you are getting hungry and are ready for the next snack or meal. Do not be scared of this, your body is wanting you to give it it’s next instalment of nutrition. As long as you eat the right food you can actually eat allot spaced out during the day without having to worry about calories or fat intake.
So if you have been thinking about doing the elimination diet don’t hold back, go for it, experiment, learn about your body, you can have great results and feel so much better, who would not want that?!!
Good luck
Marie
Try the elimination diet by following the clicking here, and make sure you pick up the companion cookbook at the same time here…
..so i have finally got round to starting the elimination diet. I must admit that I had put it of a bit as it can sound a bit daunting, NO WHEAT( ie pasta bread etc) NO ALCOHOL, NO PROCESSED FOOD.
After Tim’s success and Leon starting it I thought it was about time I got on the band wagon too…..so what put me of to start with and how is it going so far?
My biggest concerns were what to eat for a start?? and time. As of now I am in day four. I started it over the weekend so that I had a bit more time to get the feel of it and to get a good idea of how much time it would take up. I am very quickly learning it is not time consuming at all!!
My biggest worry was what was i going to eat for breakfast?, normally I would have cereal, porridge or a type of muesli, as that is all processed that’s out of the window, which leaves you with EGGS for breakfast. Now i do like an omelet with veg in but not really my idea of a nice breakfast!!…. but a plain omelet with banana or strawberry’s and natural yog is actually really nice. I’m still getting a little bit of sweetness in my breakfast, it’s all natural, I get one of my fruit portions in at the start of the day and it takes just over 5 mins to do.
My other worry was tea. I love green tea!! and it does have good health benefits, but it is processed and it does still have caffeine in it, so that is out the window too. Now with winter clearly here the thought of plain water for a whole month is not exactly comforting. So I have been adding a squeeze of some fresh lemon in hot water, it allows some flavor and the comfort of a hot drink. I have found it a great substitute for a cup of tea.
It may only be 4 days but I’m finding it easier than I thought and I have already lost 1.5 kilos in just four days, I will keep you posted on my progress.
Bye for now Marie
Get The Elimination Diet Cookbook - the perfect companion to your Elimination Diet
When Autumn is here, it’s always nice with a Warm Soup and with that We can get an extra boost of Iron!
4 Portions, 465 KCal, 10 g Fat, 20g protein, 71 g Carbs/Portion
Rinse 3 Cups dry Red lentils.
Chop 2 red onions, 3 garlic cloves and 1 red Peppar. Fry in olive oil (2 tablespoons). Try to use an Iron-frying pan for that extra boost of iron. Add 1 tablespoon freshly grated Ginger, 1 teaspoon Cumin, 2 tablespoons paprika powder, 1 1/4L water, 1 laurel, 1-2 teaspoon sea salt, 1 tin crushed tomatoes, 1 tablespoon vegetable stock, 1 tablespoon honey, the lentils and finely chopped fresh chilli. Boil on low heat 10-12 min under a lid.
Serve with 2 slices ciabatta divaded in 4, add hoummus, some germs and iron rich baby spinach and persil and top with sliced pear and strawberries.
Yammie:)
Jess
Protein/Carbs Before Exercise To Burn Fat?
by Dr. John Berardi While nearly everyone nowadays knows that pre, during, and post exercise nutritional intake is critical for improving protein status and glycogen synthesis, most people fear that the ingestion of protein and carbohydrates during these times will decrease fat oxidation (burning).
Well, put simply, they’re wrong (sticking out tongue).
Studies have demonstrated that even in the presence of a relatively high carbohydrate intake (and large insulin response), the addition of protein to a carbohydrate meal can increase fat burning during exercise.
So it looks like a well-designed pre, during, and post exercise intake will not only improve protein status and glycogen resynthesis but it may actually increase fat burning. Bigger and leaner? Say it ain’t so.
SEE ALSO:
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want — guaranteed.
Order Precision Nutrition now and get $50 off!
