Goal setting include picking the most effective means to the end. What can a suboptimal and time costly method possibly do for you? Just ditch the cardio!
Source: 2 More Reasons Traditional Cardio Is Useless – STRENGTH SENSEI
Potassium is making headlines for its role in your blood pressure health. Make sure your diet includes foods high in potassium, including white beans, Swiss chard, and avocado. To discover other potassium-rich foods, check out this infographic.Use the embed code to share it on your website.
<img src="http://media.mercola.com/assets/images/infographic/potassium-rich-foods.jpg" alt="12 Top Foods High in Potassium Infographic" border="0" style="max-width:100%; min-width:300px; margin: 0 auto 20px auto; display:block;"><p style="max-width:800px; min-width:300px; margin:0 auto; text-align:center;">Potassium is making headlines for its role in your blood pressure health. Make sure your diet includes foods high in potassium, including white beans, Swiss chard, and avocado. To discover other potassium-rich foods, check out this "<a href="http://articles.mercola.com/foods-high-in-potassium.aspx">infographic.</a>" . </p>
All children, regardless of their age, pick parents as their number one role model.
It is vital that we teach and encourage our kids to stay active. You not only send your children this positive message, but you stay fit yourself.
Active kids become active adults, plain and simple. This video filmed in my gym today (16th June 2017) shows a beautiful pregnant Mum and daughter exercising together.
CLICK ON THIS LINK TO WATCH THE VIDEO https://www.youtube.com/watch?v=dXGqr5qvFIQ
Butternut squash is a great low carb alternative to potatoes.
Dr Bond says: “Just three heaped tablespoons of butternut squash counts as one of your five a day.
“They’re high in vitamin A and a good source of vitamin C and E as well as fibre.”
125g Potato wedges contains: 173kcals, 4g fat, 0.4g sat fat, 0.5g sugars and 0.5g salt
125g Butternut squash wedges contains: 49 kcal, 0.1g fat, 0g sat fat, 4.8g sugars, 4g fibre and 0.01g salt
2. SWAP: Spaghetti for zucchini spirals
This simple swap from spaghetti to a spiralised zucchini substitute could save you a whopping 211 calories.
The vegetable version is also virtually fat free at 0.6g per 150g serving.
To make zucchini spaghetti simply put it through a spiraliser, or you could even use a peeler for a similar ribbon effect.
Dr Bond says this version is “a great source of potassium, folate and carotenoids lutein and zeaxanthin — two antioxidants that help keep eyes healthy.”
150g Spaghetti contains: 239 kcals, 2.3g fat, 0.4g sat fat, 0.9g sugars and 2.9g fibre
150g zucchini pasta contains: 37.5 kcals, 0.6g fat, 0.2g sat fat, 2.8g sugars and 4.1g fibre
3. SWAP: A slice of chocolate cheesecake for strawberries dipped in chocolate
Changing this decadent dessert for an equally delicious fruit option could cut the calories in half.
A slice chocolate cheesecake (90g): 362 kcals, 24.6g fat, 13.5g sat fat, 20.8g sugars, 1.7g fibre and 0.3g salt
100g of strawberries plus four square of chocolate contains: 170 kcals, 8.8g fat, 4.74g sat fat, 15.6g sugars, 4.1g fibre and 0.1g salt
4. SWAP: Cous cous salad for quinoa salad
Dr Bond says: “Quinoa isn’t a true grain like wheat or rye, so it’s suitable for those with coeliac disease or gluten sensitivity.
“It has more iron than other grains and it’s a source of energy giving magnesium, folic acid and copper.
“Quinoa is a complete protein that will keep you fuller for longer.
“Another plus, is the gut healthy fibre it brings — adding a respectable 3.6g towards your daily 30g total.”
Cous Cous Salad (150g): 268 kcals, 1.5g fat, 0.3g sat fat, 1.4g sugars, 3.3g fibre and 0.02g salt
Quinoa Salad (150g): 163 kcals, 2.6g fat, 0.3g sat fat, 3g sugars, 3.6g fibre and 0.1g salt
5. SWAP: Pork sausages for salmon steak (flesh only)
Sausages provide nearly half of the daily maximum recommended amount for saturated fat — plus 33 per cent maximum recommended amount for salt.
Meanwhile salmon contains a huge 36.9g of protein per serving.
Dr Bond says: “Salmon is high in vitamin D (11.7mcg per serving) and E (5.9mg per serving), phosphorus (393g per serving) and heart health omega-3 fats (5g).”
Three sausages (120g) contains: 357 kcals, 26.5g fat, 9.6g sat fat, 1.7g sugars, 2.8g fibre and 2g salt
Salmon steak (150g) contains: 358 kcals, 23.4g fat, 4.4g sat fat, 0g s37ugars, 0g fibre and 0.2g salt
6. SWAP: Cheddar cheese for feta cheese
Cheese is considered a good source of fat, which is essential for a balanced diet.
But don’t go overboard on the cheddar — because it contains more calories than some of the milder cheeses like brie and feta.
30g (Matchbox size) Cheddar cheese: 125 kcals, 10.5g fat, 6.5g sat fat, 0.03g sugars, 0g fibre and 0.6g salt
30g Brie: 103 kcals, 8.7g fat, 5.5g sat fat, 0g sugars, 0g fibre and 0.4g salt
30g Feta: 75 kcals, 6.1g fat, 4.1g sat fat, 0.4g sugars, 0g fibre and 0.8g salt
7. SWAP: Mayonnaise for mashed avocado
Half an avocado is one of your five-a-day and is rich in cholesterol lowering mono-unsaturated fat and packed with antioxidant vitamin E.
1 tbsp Mayonnaise (15ml) contains: 108 kcals, 11.9g fat, 0.9g sat fat and 0.2g sugars
A quarter of an avocado (35g) contains: 68 kcal, 6.9g fat, 1.6g sat fat, 0.2g sugars and 1.6g fibre
8. SWAP: Piña colada cocktails for spiced pineapple mule
They’re a delicious fruity summery drink — perfect for sipping while hanging by the pool.
But if you’ve got the option to make it at home, swap the creamy original for a lower calorie option.
Pina Coladas Cocktail made with Bacardi, coconut cream, and pineapple juice, contain: 245 kcals, 18.6g sugars, 6.3g fat, 5.1g saturates
Spiced Pineapple Mule, made with Captain Morgan’s spiced rum, pineapple juice, diet ginger beer, 2 dashes angostura bitter, contains 143 calories
9. SWAP: White long grain rice for cauliflower rice
This easy swap is a bit like zucchini spaghetti. The cauliflower rice gives the same texture as the white long grain rice but with a lot less calories.
Cauliflower is also a lower GI food and a great source of fibre, potassium, folate and vitamin C, Dr Bond says.
150g (size of a tennis ball) serving cooked white rice contains: 215 kcals, 0.6g fat, 0.1g sat fat and 0g sugars
150g serving cauliflower rice contains: 51 kcals, 1.4g fat, 0.3g sat fat and 3.8g sugars
10. SWAP: Ham and cheese sandwiches for poached salmon sandwiches
As the easy go-to finger food, sandwiches are almost unavoidable at parties and around lunchtime.
But if you’ve got the option of bringing your own, ditch the ham and cheese for a poached salmon and watercress filling instead.
And despite a recent study suggesting white bread is just as healthy as brown, Dr Bond says stick to the wholemeal.
She added: “Cut down on fat, sat fat, salt and boost gut health fibre, plus packing a omega-3 punch for heart and brain health with the salmon sandwiches.”
Two ham and cheese sandwiches on white bread contains: 466kcals, 21.6g fat, 10.7g sat fat, 3.4g sugars, 2.13g salt and 2.2g fibre
Poached salmon and watercress on brown bread contains: 353kcals, 12g fat, 1.5g sat fat, 3.6g sugars, 0.8g salt and 3.8g fibre
11. SWAP: Mashed potatoes for mashed cauliflour
It’s perhaps one of the best sides when you go to the pub. But a serving (one cup) of mashed potato clocks up 116 calories alone.
Sub out the spuds of a cauliflour alternative — which offer almost a day’s worth of vitamin C and just 27 calories per cup.
12. SWAP: Brioche buns for sourdough bread
Sourdough contains over 60 per cent less fat and 80 per cent less saturated fat than brioche bread.
Dr Bond adds: “It’s a low GI compared to white brioche bread, so will help you feel fuller for longer, meaning you will eat less — a good choice if you are trying to lose weight.
“The acid in the sourdough breaks down some of the starches making it easier to digest.
“Watch out though, it is still bread of course, so control your portions and pay attention to what you serve it with.
“To keep calories down further, choose a medium — rather than a thick — sliced loaf.”
White brioche bun (68g) contains: 186kcals, 3.9g fat, 1.8g sat fat, 4.4g sugars and 0.4g salt
Sourdough (80g/ 1/5 loaf) contains: 190kcals, 1.4g fat, 0.2g sat fat, 1.9g sugars, 0.7g salt
13. SWAP: Granola for porridge
The wintry morning call for a filling breakfast.
A 40g serving of cooked oats contains just 143 calories, 3 grams of fat and 3.7g sugar. Sprinkling 10 fresh blueberries onto your porridge adds natural sweetness for just 8 calories.
Meanwhile, a 45g serving of Jordans Crunchy Oat Granola with berries is 192 calories, contains 6.1g of fat and 7.7g of sugar.
14. SWAP: Taramasalata for tomato salsa
Dips can be a bit of a minefield when it comes to knowing where to dunk your snacks.
Why not swap a creamy Greek taramasalata for a fresh, healthy tomato salsa for a snip of the calories and fat content.
And think about what you’re dipping in there too — switching tortilla chips for carrot batons make it a super healthy snack.
A quarter pot (50g) of taramasalata contains: 258 kcals, 26.3g fat, 1.8g sat fat, 0.8g sugars and 0.6g salt.
Tortilla chips (40g): 199 kcals, 10.4g fat, 1.0g sat fat, 1.0g sugars, 0.56g salt, fibre 2.7g
Total = 457 kcals 36.7g fat, 2.8g sat fat
A quarter pot (50g) of tomato salsa contains: 22 kcals, 0.8g fat, 0.1g sat fat, 2.3g sugars, 0.3g salt and 0.6g fibre
Carrot batons (2 med carrots /134g) contains: 57 kcals, 0.5g fat, 0.1g sat fat, 9.3g sugars, 5.2g fibre and 0.1g salt
Total = 79 kcals, 1.3g fat, 0.2g sat fat, 5.8g fibre
15. SWAP: Chips for a handful of walnuts
This one might be slightly controversial as the chips are both lower in calories and fat than the walnuts.
But 83 per cent of the fats they contain is the heart-healthy polyunsaturated and mono-unsaturated fat, that help benefit in reducing cholesterol levels in the blood.
Dr Bond says: “Walnuts contain a powerhouse of nutrients essential for good health.
“Walnuts have a low GI and provide fibre and protein, three ingredients that help us feel fuller for longer.
“And studies are showing that not all of the fat and in turn calories in nuts is absorbed.
“Even the texture may help to boost satiety: they’re crunchy, so take some effort to eat.
“Unlike crisps, walnuts — like most nuts, walnuts provide a wide range of nutrients, but they contain a good source of plant omega-3 fatty acids.
“Walnuts are a low GI food, which means they provide a slow, steady, release of energy, and are rich in manganese and copper that are needed for energy production and can help prevent tiredness and fatigue by transporting iron in the body.”
Crisps 25g packet contains: 132 kcals, 8g fat, 0.7g sat fat, 0.1g sugars
30g handful walnuts contains: 206 kcals, 20.6g fat, 2.3g sat fat, 0.8g sugars
This article was taken from “The Sun” UK and written by Gemma Mullin
Do you fancy some Blueberry Protein Muffins?
Or how about Peanut Butter Protein Cups
No? How about a Vanilla Protein Latte? Then check out the link below.
Source: 5 Sweet No-Bake Protein Treats
Unfortunately, a lot of the time, when people lose weight, they wind up with a lot less muscle than they started out with. Some even find their body fat percentages increasing.
Muscles cells naturally shed proteins every day, ready for your body to replace them with new healthy ones. So when the new ones don’t show up, you lose muscle – sometimes drastically.
Since muscle is the single greatest determiner of your metabolic rate – how many calories you burn each and every day – this muscle loss largely explains why so many people struggle to keep weight off once they lose it. Their metabolism drops. For instance, that’s why research found that people who had lost weight on The Biggest Loser had to eat as many as 800 fewer calories a day to maintain their weight loss compared to people of similar weights. Their metabolisms had slowed that much.
On the flip side, though, building muscle while you lose weight does the exact opposite – stoking your metabolism and making it easier to hit your fat-loss goals and maintain them. Plus, muscle increases your strength, reduces the risk of injury and can improve your overall health.
So, how can you build muscle while still losing fat – when biology is working completely against you? By following these six expert-approved strategies.
1. Eat More Protein at Every Meal
In one 2016 study published in The American Journal of Clinical Nutrition, of men following a program that consisted of both diet and exercise, men who followed a low-calorie diet that was high in protein for four weeks lost 10.56 pounds of fat while gaining 2.64 pounds of lean muscle. Those who followed a diet with the same amount of calories, but less protein, only lost 7.7 pounds of fat and gained less than a quarter pound of muscle.
To gain muscle while losing fat, a review published in Sports Medicine recommends consuming between 2.3 to 3.1 grams of protein per kilogram of your bodyweight. “In addition, this protein intake should be spaced out evenly throughout the day,” Spano says. As a general rule, aim to include at least 25 to 30 grams of protein in every meal – and even slightly more if you are vegetarian or vegan.
2. Lose Weight Slowly
While it can be tempting to try to lose as much weight as quickly as possible, drastic drops in weight tend to be the result of losing not just fat, but also muscle, says registered dietitian Jim White, spokesman for the Academy of Nutrition and Dietetics and owner of Jim White Fitness & Nutrition Studios in Virginia. For instance, in one Obesity study, when people followed an extremely low-calorie diet, 18 percent of their weight lost was from muscle. When people stuck to a more moderate approach, that percentage dropped to 7.7.
Your goal? Lose no more than 1 to 2 pounds per week, according to White. While every person will need to cut calories and/or increase their activity levels slightly differently to lose weight at this rate, reducing caloric intake by 500 calories per day is a good place to start.
3. Strength Train at Least Three Times Per Week
“A lot of people who try to lose weight ramp up their cardiovascular activity. This can be beneficial but not if it replaces weight training,” White says. Case in point: In one 2015 Harvard School of Public Health study of 10,500 adults, those who performed strength training gained less abdominal fat (while building more muscle) over a period of 12 years compared to those who spent the same amount of time dedicated to cardio.
“We need to include at least two days of weight training a week to maintain existing muscle mass and three or more times a week to build muscle,” White says. Focus on fitting in these workouts first and then you can start to think about adding the right cardio workouts to your routine.
4. Keep Your Cardio Workouts Short and Sweet
When it comes to getting the most fat loss and muscle gain out of your cardiovascular workouts, it’s best to focus on high-intensity interval exercises such as repeated sprints on the treadmill, elliptical or bike. These workouts will burn fat while building muscle, whereas low- to moderate-intensity steady-state cardio burns both muscle and fat, White says.
5. Give Your Muscles a Break
“Most people think more is better. When it comes to building muscle this is not necessarily true,” White says. “Muscles need rest to grow.” How much time? Although the exact time will differ slightly from person to person and workout to workout (which is why you need to listen to your body!), one Medicine and Science in Sports and Exercise meta-analysis determined that for optimal strength development, it’s best to rest a given muscle group for one to two days before working it again through strength training. So, if you perform an intense lower-body strength routine on Monday, wait until at least Wednesday to target your lower body again. You can always perform upper-body lifts on Tuesday. Then, every week, schedule at least one to two days of full rest from structured exercise.
5. Be Patient
This might be the hardest tip of all, but it’s important to keep in mind, especially as you progress through your “burn fat and build muscle” plan. That’s because, while you may notice yourself making great gains to start with, they will naturally slow over time. “It becomes progressively more difficult to increase muscle while losing fat as you become more trained and get leaner,” says certified strength and conditioning specialist Brad Schoenfeld, a board member for the National Strength and Conditioning Association.
It’s just how the human body works: The more excess fat we have to lose, the easier it is to lose 5 pounds of fat. The more muscle we need to gain, the easier it is to gain 5 pounds of muscle. As you get closer to your goal, expect to see more subtle changes in your fat and muscle levels, and don’t get discouraged.
By K. Aleisha Fetters | Contributor
The ISSN, The International Society of Sports Nutrition is the only non-profit academic society dedicated to promoting the science and application of evidence-based sports nutrition and supplementation.
Evidenced -based, this is so important. Not Bro-science.
They are recognized by many Universities as offering the latest, cutting edge and non-biased information about the science and application of sports nutrition and supplements.
No Bake Pumpkin Chocolate Bars are perfect for fall. Vegan, gluten free and paleo with ZERO refined sugar!
The Harvard School of Public Health Boston study – spanning 12 years and some 10,500 male subjects – saw the longitudinal study collect data from men aged 40-75 years.
Strength training – as opposed to aerobic exercise – has been found to be more beneficial in preventing an increase in waist circumference (WC) a recent study has found.
http://fitness.org.au/articles/most-recent/strength-training-the-key-to-your-waistline/50/1151/184