Monthly Archives: February 2013

Fight the Fat

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Hello friends! I hope you are enjoying the week. I want to talk tonight about fat loss. We have so many gimmicks and pills and wraps, etc…. that promise to help us fight the bulge. Well, I am going to tell you I tried for years to get rid of fat and not lose muscle and I failed…I would lose weight and gain weight. I hope my journey helps you out.

What I was doing wrong…

Expecting a quick fix. Losing fat does not happen overnight. Any product that tells you can lose fat in a short period of time with no exercise is lying to you. You will lose water, you will lose some muscle, but you will most likely gain weight and more than you lost when you quit your gimmick.

Not eating enough food. Our body needs at least 1200 calories (women) and roughly 1500 for men. If you don’t eat enough, your metabolism will slow down. If you are working out and eating little, you are not helping your body in the long run. I would eat two big meals a day and even though my calories were low, my body was clinging to every calorie.

Eating the wrong foods. I have a fast oxidizing metabolism. I will post more later about the different types of metabolisms. I need to eat more protein. Diets rich in carbs leads to weight gain. I also relied on frozen meals and processed foods.

Doing the same workouts over and over. Our bodies need challenged to change. If we want the same results, we do what we have always done.

Now to the good part…how to LOSE FAT! Not muscle but fat.

1.Cut back or stop eating sugar. I saw the best results from my sugar detox. Belly fat melted away, and I had more energy. Ditch the fake sugars as well, especially diet soda. Get your sugar from natural peanut butter, and fruit.

2.Ditch the processed foods and go for whole foods. This means cooking your own meals, eating loads of fruits and vegetables, skipping the fast food and packaged foods. It does make a difference what types of food are eaten.

3.Eat every four hours and not late at night (few hours before bed). Our blood sugar needs to remain stable to promote fat loss. This is why high fiber diets work well, high protein diets work well, and any meal plan that keeps our blood sugar within normal ranges. Spikes and drops in blood sugar tell our bodies to store fat. The hormone insulin is involved with blood sugar regulation.

4. Drink water. We talked about this a few posts back. Hydration is key to flushing toxins from the body.

5.Resistance train and switch it up.  I was afraid of bulking up, but the opposite occurred. I got smaller (Size 9/10 to size 6-Size large to small). Every 6-8 weeks switch it up. Our bodies grow accustomed to workouts and eventually use less energy.

People Exercising at a Gymnasium

6. Eat for your metabolism. Most people have a balanced metabolism. I do not. My body thrives on protein and fats (healthy fats of course). If I want fruit or dessert, I eat protein with the meal. A pear and turkey slices, peanut butter and an apple….never eating carbs or sweets without protein. I also eat low glycemic carbs- sweet potatoes, quinoa, etc…

So friends, I lost the most weight and have been able to keep it off without pills, without gimmicks, without starving, without extreme workouts, and without killing myself. I eat ~5 to 6 meals a day. I eat vegetables, fruit, enjoy some of my favorite foods. I workout 4 to 5 days a week for 20-30 minutes. I have less body fat than I have in years. I can also go for weeks without working out and not gain weight.

I hope these tips help you! You can do it! Here’s to a year of fighting the fat!

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Categories: Fitness, Nutrition | Tags: , , , , , | 6 Comments

Antioxidants (Fight Those Free Radicals)

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I included the chart above so you would be able to check out some of the benefits of antioxidants.

People spend copious amounts of money on the newest anti-aging pill, cream, or procedure. Aside from the effects of gravity, or hormones, one of the reasons we age and our health diminishes with time is due to free radicals. Free radicals can exist in the body from the break down of food, medications, and pollution. However, many are introduced into our bodies via pollution. We live in a world that is saturated by pollution.

Here’s some more info on free radicals.

…Environmental factors such as pollution, radiation, cigarette smoke and herbicides can spawn free radicals.

Normally, the body can handle free radicals, but if antioxidants are unavailable, or if the free-radical production becomes excessive, damage can occur. Of particular importance is that free radical damage accumulates with age, http://www.healthchecksystems.com/antioxid.htm. 

Free radicals create a destructive process in our cells, causing the molecules within the cells to become unstable. They may even be a big player in the formation of cancerous cells by a “chain-reaction” effect, causing other cells to become damaged. Because of the inherent instability of free-radicals, they try to attack other healthy cells to get stable themselves. This causes the once-healthy cells to react in the same way, attacking others in an never-ending attempt for cellular stability, http://www.globalhealingcenter.com/natural-health/health-benefits-of-antioxidants/.

We can not always escape the pollution around us. We can, however, bypass smoking or spending time breathing in second hand smoke. Studies have shown that people who smoke tend to age faster (they look older than non-smokers). We also know the other health risks associated with smoking.

People who live in areas with high pollution tend to show signs of aging faster as well.

Excessive free-radical exposure harms the skin by damaging DNA and cell membranes that help keep skin intact, plump and firm. When the membranes are destroyed or disrupted, skin cells no longer perform their normal functions, like processing nutrients and eliminating waste.   Pollution can also trigger inflammation and activate the enzymes that destroy collagen and elastin, resulting in thin, wrinkled, rough, blotchy skin. http://www.newbeauty.com/hottopic/blogpost/643-how-pollution-accelerates-aging/.

What can we do to offset all the pollution our bodies are exposed to? Antioxidants!

Antioxidants have been shown to help repair damage to cells by free radicals. I recommend the links above for more information on antioxidants and the chemical reactions that occur within the body.

The moral of the story is to eat your fruits and vegetables. Vitamins E and C are quite beneficial at helping the body to repair itself. Instead of spending money on lathering things on the outside, feed the body from within. I’ve met people who have lived a life of eating clean and working out and they look and feel great.

The list below contains foods that are high in antioxidants. The best choice is organic and free of pesticides.

  • Corn
  • Lime
  • Kale
  • Lemon
  • Dates
  • Chiles
  • Cloves
  • Garlic
  • Grapes
  • Prunes
  • Mangos
  • Squash
  • Millet
  • Almonds
  • Berries
  • Carrots
  • Peppers
  • Oregano
  • Spinach
  • Apricots
  • Broccoli
  • Cinnamon
  • Tomatoes
  • Olive Oil
  • Artichoke
  • Green Tea
  • Pineapple
  • Red Beets
  • Goji Berries
  • Acai Berry
  • Coconut Oil
  • Pinto Beans
  • Broad Beans
  • Wheat Germ
  • Pomegranates
  • Hempseed Oil
  • Barley & Rye
  • Black Currant
  • Blood Oranges
  • Sweet Potatoes
  • Raw Nuts & Seeds
  • Whole Grain Brown Rice
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Stay Hydrated

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Hey friends. Tonight’s post is about staying hydrated. Since I am still restricted from lifting weights, I have been focused on nutrition. 🙂

Water is something our bodies need. Our bodies  flourish when we drink the proper amounts of water.

Here are just some of the benefits of drinking 8 glasses of water a day.

1. Increased metabolism. Studies have shown that people who drink 8 glasses of water have a higher metabolism than those who drink 4 glasses or less. Water helps to rid the body of toxins. When we are dehydrated we over tax our liver. When our liver is over-taxed we will not lose fat effectively.

2. Better complexion and skin. Our skin needs water. People can spend copious amounts of money on moisturizers and skin treatments and anti-aging products, when what they need is H20. I started drinking 8-10 glasses a day and noticed a drastic difference in the texture of my skin.

3. Flexibility in the joints and spine. Did you know that the amount of water you drink can affect your flexibility and joint health? It’s true. I am not stating if you drink water you will become an Olympic gymnast. I am stating that if you are consistently dehydrated, you are probably more prone to back aches, stiff muscles, stiff joints, and more prone to injury.

4. Increased energy. Brain fog, irritability, and fatigue can be linked to dehydration. If you are not taking water in, you are taxing the rest of your body. Every cell in the body needs water. We can live much longer with out food than we can without water.

5. Better smell. Okay, so it’s a little gross…but did you know that not all foul body odor is due to a lack of washing the skin? It’s true. When people are dehydrated sometimes they suffer from ketosis. Extreme cases cause the release of ammonia through the pores of the body. Some people bathe/shower in the morning and smell foul by the afternoon. They are not taking in enough water for their bodies to flush toxins. The same goes for some forms of bad breath. So drink some water!

6. Healthier body. Let’s face it, dehydration is a bad thing. We want to be healthy. Water is essential to be healthy. So, let’s ditch the over consumption of caffeine (which is a diuretic-causes water loss) and sugary drinks (esp. diet soda) and grab some good ole H20.

Just in case my list wasn’t enough, here is a photo that has some more benefits of drinking water.  Have a great rest of the week friends! Keep up the good work. Cheering for you.

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Categories: Nutrition | Tags: , , , , , , | 1 Comment

When You Can’t Workout

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Hello my fitness friends. I wanted to post something that hits close to home. I can’t workout for 2-6 weeks depending on what the doctors say. I was in a car accident last Friday and injured a rib and my cervical spine. I am doing very well considering my car is totaled and it could’ve been much worse. I am thankful! So, I am have been trying to find ways to not slip into bad habits and stay healthy during this time. It’s easy when stressed to grab that bag of Cheetos and veg out on bad food choices. Here are some tips from me.

1. It’s 70 % diet and 30% exercise. When we can’t work out, we can still choose food that is healthy for us. We may not lose as much weight (if that’s the goal), but we won’t gain. Stick to whole foods, healthy options, and vitamin enriched foods. Avoid processed foods, highly salted and sugar loaded foods.

2. Stay hydrated. If your body is injured, you need plenty of fluids to heal. Water helps flush toxins from the body.

3. Stretching, walking, or pool exercises. If your doctor clears you for some light exercise, then stretching, walking, and exercises in the pool are low impact on the joints (if you have not injured your lower body). Talk to your doctor about what you can and cannot do.

4. Rest. If you’re like me, rest can seem like punishment. Especially if you’re used to working out daily. However, as stated last post, rest is good for the body. It’s something our bodies need to function properly.

I will say that if I were in bad shape, I would probably be worse off physically from the car accident than I am. The muscles built around my core, spine, and upper body helped to protect me from worse injuries. Building muscle helps our bones. Eating healthy helps our bodies heal faster. So being fit has more benefits than we may realize. So, keep up the good work. I am cheering for you!!!

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