The POWER of EGGS

OK, so many of you have been scared into not eating the best part of the egg - the yolk. Doctors have warned of the high cholesterol and fat but when added with an otherwise healthy diet those worries are just not justified.

Research shows that people who weight train and consume three whole eggs per day gained roughly double the muscle mass and strength as those who ate one or no eggs per day.

So incorporate whole eggs into your diet throughout the week and your muscles will thank you. Then you can enjoy the rewards when you notice the body composition changes!

Source: Muscle & Fitness, Dec 2010

Biggest Loser

So usually I blog about educational topics that can help with effective workouts or proper nutrition. But tonight is different...The Biggest Loser is on, and while I do not watch the show religiously I have been captivated tonight for different reasons. All that goes through my mind right now is what is so wrong with the American culture that people can become so overweight that their lives are at risk from obesity by their early 20's?

Are we too lazy? Are we so used to being non-active that we can adjust to carrying 100+ extra pounds with short trips to the car, sofa or fridge? Are the overindulgent foods too attractive to say no to? Are we so immature that we do not discipline ourselves to make the healthy choices and listen to our bodies crying for help?

Believe me when I say that the best reward in life is to be as healthy as possible. When it comes to life you have little control over so many things so why not take control of as much as possible? Acknowledge that every activity you partake in and every ounce of food or beverage you consume should be a mindful experience. Only when that occurs will you feel fully satisfied that you are being the best that you can be and living life to the fullest.

Using the Mind to Strengthen the Body

Have you ever questioned the relationship between the MIND & BODY during a workout? According to a recent French study rehearsing your lifts in your mind can improve your strength. Athletes who practiced such, visualizing the motions during rest periods, improved their strength 5% more than those who idly relaxed between sets. Scientists think that the mental workout tends to boost motivation and improve execution.

(Resource: Men's Health, September 2010)

Top Rated Ab Exercise

What will work the abs and core better than most other exercise movement? Grab a stability ball and challenge yourself to a "roll-out". Researchers in Australia and New Zealand measured abdominal activation while people performed seven different stability ball exercises. The winner was the ball roll out.

To do it kneel on the floor with the ball in front of you and your forearms and fists pressed against it, elbows start in bent position. Slowly straighten your arms while the ball rolls forward. Bend the elbows to roll the ball back and return to start position. (Be sure to not allow the hips to sag or hinge forward which will take all of the hard work out of the movement and not be in keeping with proper form.)

So give it a try and enjoy the results!

(Resource: Men's Health, September 2010)

Hold the Beef - Think Before You Eat

OK you meat lovers out there (and you know who you are) . . . consider this:

In the US, livestock production accounts for 55% of the erosion process, 37% of the pesticides applied, 50% of the antibiotics consumed and 33% of total discharge of nitrogen and phosphorous to surface water (which is not a good thing at all.) And if that is not bad enough a recent United Nations report suggests that livestock are responsible for 18% of greenhouse gas emissions - far greater than that of transportation. Source: Lori A. Orlando, Duke Executive Health Program

So analyze your weekly meals. See if you can be more creative to find ways to incorporate just a few meatless meals a week. Your body and the earth will enjoy the change.

Think before you eat.

Portion Sizes - The Key To Weight Loss

Eating right and exercising but still not dropping the lbs? Maybe it is your portion sizes that are mismanaged. Here are some good guidelines to live by when serving up:

Carbs - Limit portions to a cup which is about the size of a baseball.

Protein - A 3 to 5 ounce recommended serving should be about as big as a Blackberry.

Vegetables - As much as you like as long as they are free of sauces or tons of salt.

Condiments - The recommended amount is a tablespoon, roughly the size of a container of Carmex lip balm.

Other easy reminders for determining 1 serving amount of the following specific foods:

peanut butter = golf ball

bread = hockey puck

sugar = small stick of gum

ice cream = computer mouse

salad dressing = a shot glass


Resource: Men's Fitness, May 2010

Why you need to add STRENGTH Training to your Current Cardio Routine...

Growth hormones help decrease body fat, increase muscle tone and tighten connective tissue that improves skin texture and appearance.

A 12 week training study of middle-aged women showed that weight training plus aerobics increased growth hormone and decreased body fat, blood sugar, systolic blood pressure and waist circumference ~ while a walking program alone had no effect.

Combine weight training with cardio activities to get the extra advantage everyone wants!

(FitnessRx June 2010, from the International Journal of Sport Nutrition & Exercise Metabolism)

And for all of those "anti-exercise people" (and you know who you are)...please understand that not everyone who has a complete fitness routine that they stick with loves to work out (of course, I am not speaking about myself.) Most people just discipline themselves because they enjoy the several health benefits they get from such a commitment:

- Improved body composition (reduced body fat / increased lean mass)
- Improved endurance for daily life as well as other special activities
- Less potential for illness and injuries
- Better self-esteem and confidence
- Enhanced sleep patterns
- Lower blood pressure and cholesterol
- Reduce Stress
- Combat Depression

Need I say more? Free your mind of the excuses - get out and Move Your Body!

Build Muscle without Meat

Are you a vegetarian or vegan and feel lost on how to eat properly to build that lean muscle mass? Or are you just "being green" these days and looking to cutback on your carbon footprint? Regardless of the reasons there are plenty of ways to find that valuable protein synthesizing fuel for the muscles without actually eat meat or dairy.

How you ask? Just look for these simple additions to add to your weekly meal plans and start noticing the marvelous effects ~ both for body composition as well as for your cash flow:

Quinoa - Use as a rice substitute as a cup contains 8 grams of protein.

Beans & Lentils - 1/2 cup of most contain 8 grams of protein PLUS they are fiber rich for a low-glycemic way of feeling fuller longer.

Peanut Butter - 1 tablespoon has 4 grams of protein, is inexpensive and easy to grab on the go.

Whey or Soy Protein Powder - Add to smoothies or oatmeal for 20-25 grams of extra protein ~ a perfect snack addition to strength training days to stimulate muscle recovery.

Tempeh - 3 ounces has 15 grams of protein AND is a complete protein source. Try it crumbled into a pasta dish or as a ground beef substitute.

Tofu - 3 ounces of firm tofu has 8 grams of protein AND contains all 8 essential amino acids for your body's protein building needs (which is rare for plant based foods).


So use your creativity and start adding these fantastic options to your meatless meal plan now!

Source: Oxygen Magazine, May 2010

EATING Actually Helps You Lose Weight and Gain Lean Muscle

Say good-bye to starving yourself to stay slim and trim. Not eating enough is a sure way to hold on to extra pounds and causes you lose valuable lean muscle mass. This occurs because your body goes into starvation mode and tries to protect your body from losing its last sources for energy...usually from the places you want the fat to leave! Your body will also turn to the muscles as a resource for energy which is the last place you want to pull from. The more muscle you have the more efficient your metabolsim runs, not to mention the stronger you will be.

Proper eating helps keep that metabolism going strong which in turn fuels muscle growth and repair. This is the key to burning calories at an optimal rate throughout the day.

And with fueling the body properly you will have much more energy to take on those powerful workouts that you plan for so diligently. It can also enhance the results.

According to Medicine & Science in SportsExercise eating 18 grams of protein before you train can result in an 8.5% increase in metabolism.
Men's Health Magazine, May 2010 Issue

So what does eating properly mean? Here are some great examples of snacks to have spaced about 2-3 hours in between healthy meals ~ keeping the calorie count around 200 - 300 max per snack.

- banana with Greek yogurt
- egg & spinach on whole grain toast
- reduced fat cheese melted on whole grain tortilla
- almonds and an apple
- protein shake made with 1/2 soy milk, 1/2 water and dash of cinnamon
- avocado and turkey on flatbread
- pineapple and reduced fat cottage cheese

The list goes on and on ~ but be sure these are all enjoyed with PLENTY OF WATER. Water assists the body in so many ways including putting these nutrients to work for your body's metabolism.

You Are What You Eat

I am sure you have all heard "You Are What You Eat". . . well believe it! You must eat to perform at your best mentally and physically. Why continue to throw down foods that do not help you perform and look your your best?

Here are a few power foods that you should start adding to your diet.

Eggplant
Thiamine (aka B1) helps in breakdown of carbs, fats & proteins (for energy sources) and may even help manage stress. It also promotes a healthy nervous and cardiovascular system.

Potassium helps maintain muscle strength & contraction as well as overall metabolic function.

Asparagus
Vitamin K helps promote bone density.

Vitamin C does so many things including promoting the production of collagen which maintains skin health (and appearance) as well as health of tendons, ligaments, blood vessels.

Asparagus acts as a mild diuretic as well as boost metabolism of carbs. Its high insoluble fiber content also improves the digestive tract and reduces the amount of fat your body will absorb.

Red Bell Pepper
Vitamin C & Vitamin A are abundant in this power house food. Vitamin C will help fat burning hormones that also can help boost moods. It also improves the dilation of blood vessels which translates into improved fitness performance and nutrient delivery to body. The Vitamin C along with Vitamin A work together as powerful antioxidants to neutralize free radicals ~ preventing the build up of cholesterol in the arteries. Vitamin A promotes lung health as well as keeps skin stay at its best.

With all of these benefits why not add these magical foods to your meals? They will not only add flavor and diversity but also will keep you at your healthiest!



Resource: Oxygen Magazine, March 2010, "Vegetables You Must Eat" by Jerry Kindela, MA, DHS

A New Year A New YOU

OK, so the holidays are over and you are ready to either get back on track with your health goals or get started for the very first time. It can be a daunting task but there are 3 key tips to put into action so that you succeed in your fitness plan:

1. Great Success comes with Dedication
Reaching fitness goals takes time and requires EACH CHOICE to be made intentionally and thoughtfully ~ skipping workouts and eating bags of chips mindlessly is not an option.

2. Be Accountable
Write your goals on paper and monitor the status of them often. Don't lose sight of what you want to achieve. Know where you stand with the progress.

3. Knowledge is Empowering
Gathering information on how to your achieve goals will get you there faster and safer. Whether it is in nutritional planning or training in the gym ~ discover what plans would work best for you based on your lifestyle. Experts such as nutritional planners and personal trainers can also be great sources in creating programs designed specifically for you.

So YOU have the POWER for positive change every day of your life. Remember that each morning when you get out of bed and take on the day in a positive way!