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Time (and how to get more of it in your day!)
woensdag 29 april 2015
Time (and how to get more of it in your day!)
How many times a day do you say “If only I had more time!“? I know I say it a lot….between the kids, laundry, food, homework, more food, sports, games, food again, baths, and bedtime—-I am EXHAUSTED! I think I need a wife. Time is a precious commodity. There are things that I slack on […]
How Many Calories Should I Eat Per Day?
I am a fan of calorie counting for weight loss and I’ll tell you why… Why calorie counting is good Calorie Counting teaches you the energy density of food, and...
The post How Many Calories Should I Eat Per Day? appeared first on Amelia Phillips.
Just an hour of TV a day linked to unhealthy weight in kindergartners
New research shows that it doesn't take much for kids to be considered couch potatoes.
Study of 1,200 students finds obesity link with bullying
Feelings of being unsafe at school are linked to levels of overweight and obesity in a new study, with victimization exacerbating the problem.
dinsdag 28 april 2015
7 SIMPLE Body Shaping Tips
Shape and tone your body all day---not just during your workout. There's many things you can do to burn fat and improve your body during the day.
You don't need any heavy weights and fancy equipment to get it done. Take advantage of all the time you have available to you during the day to burn more fat and sculpt your body. I will assume you know that you MUST follow your fat burning meal plan to be successful with any fitness program.
Here are 7 things you can do to shape and tone your body all day:
See: 10 Tips to Stop Disappointing Weight Loss Results
1. Improve your posture--sitting, standing, walking and running. Brace your torso all the time (like you’re preparing to take a punch in the gut). This is great core work all day, every day.
2. Walk 30 minutes every day. In my opinion, walking continues to be an underutilized exercise option for many. Walk whenever you can instead of riding. It helps keep your fat-burning enzymes active during the day.
3. Run sprints. Sprinting activates the bulkier, shapely fast-twitch muscle fibers. Just do sprint intervals for your cardio sessions.
4. Jump rope often. Jump rope is a very underrated exercise that is good for fat burning, total body sculpting, hand-eye coordination and balance. You can jump rope every day (two feet, one foot, shuffle, slalom, alternating feet, etc.). Speed jump roping is even better.
5. Keep your medicine balls with you. Play with your medicine balls as much as possible. Medicine ball exercises are athletic in nature and shape your body in all 3 planes of motion. Do as many of these exercises in a standing position to burn more fat and better sculpt your body. These exercises are good for warm-up and workouts.
6. Do bodyweight exercises. Squats, lunges, pull-ups, chin-ups, triceps dips on bars, pushups, planks, glute bridges, cobras, mountain climbers, etc. really burn fat and naturally sculpt your body. Bodyweight exercises allow you to balance and stabilize your body with no help from machines. And you can do them at home while watching television.
7. Plyometric workouts are advanced workouts. You need to perfect jumping and landing techniques or you will injure yourself. And, if you have knee and low back problems, high-speed jump training is not for you.
Try this plyometric workout (take little or no rest between exercises):
--jump rope, two feet, full speed, 1 minute
--squat jumps, 10, full speed
--lunge jumps, 10, full speed
--side-to-side hops, 10, full speed
--jumping jacks, 30 seconds, full speed
Rest 3 minutes between circuits. Repeat the circuit 2 more times--20 minutes total workout time. Take more rest between exercises or circuits if needed.
So you see, you can do much more than your 40-50 minute workout to burn fat and sculpt your body. Get started today.
You don't need any heavy weights and fancy equipment to get it done. Take advantage of all the time you have available to you during the day to burn more fat and sculpt your body. I will assume you know that you MUST follow your fat burning meal plan to be successful with any fitness program.
Here are 7 things you can do to shape and tone your body all day:
See: 10 Tips to Stop Disappointing Weight Loss Results
1. Improve your posture--sitting, standing, walking and running. Brace your torso all the time (like you’re preparing to take a punch in the gut). This is great core work all day, every day.
2. Walk 30 minutes every day. In my opinion, walking continues to be an underutilized exercise option for many. Walk whenever you can instead of riding. It helps keep your fat-burning enzymes active during the day.
3. Run sprints. Sprinting activates the bulkier, shapely fast-twitch muscle fibers. Just do sprint intervals for your cardio sessions.
4. Jump rope often. Jump rope is a very underrated exercise that is good for fat burning, total body sculpting, hand-eye coordination and balance. You can jump rope every day (two feet, one foot, shuffle, slalom, alternating feet, etc.). Speed jump roping is even better.
5. Keep your medicine balls with you. Play with your medicine balls as much as possible. Medicine ball exercises are athletic in nature and shape your body in all 3 planes of motion. Do as many of these exercises in a standing position to burn more fat and better sculpt your body. These exercises are good for warm-up and workouts.
6. Do bodyweight exercises. Squats, lunges, pull-ups, chin-ups, triceps dips on bars, pushups, planks, glute bridges, cobras, mountain climbers, etc. really burn fat and naturally sculpt your body. Bodyweight exercises allow you to balance and stabilize your body with no help from machines. And you can do them at home while watching television.
7. Plyometric workouts are advanced workouts. You need to perfect jumping and landing techniques or you will injure yourself. And, if you have knee and low back problems, high-speed jump training is not for you.
Try this plyometric workout (take little or no rest between exercises):
--jump rope, two feet, full speed, 1 minute
--squat jumps, 10, full speed
--lunge jumps, 10, full speed
--side-to-side hops, 10, full speed
--jumping jacks, 30 seconds, full speed
Rest 3 minutes between circuits. Repeat the circuit 2 more times--20 minutes total workout time. Take more rest between exercises or circuits if needed.
So you see, you can do much more than your 40-50 minute workout to burn fat and sculpt your body. Get started today.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster! There are 3 levels: beginner, intermediate and advanced. Start at your level.
Mark Dilworth, BA, PES
Texas A&M study finds we think better on our feet, literally
A study from the Texas A&M Health Science Center School of Public Health finds students with standing desks are more attentive than their seated counterparts.
maandag 27 april 2015
Stop Wasting Time with Cardio and Burn More Fat
Burn fat and shape your body faster with interval cardio sessions---period. Use shuttle runs in intervals to burn fat faster and really lean and tone your body. Shuttle runs are proven fat burners and would be a great change of pace exercise for you, if you are ready for advanced exercise.
Here are 3 top ways to make your fat-burning interval cardio more effective with shuttle runs:
1. Research has proven that the benefits of anaerobic exercise (like sprint interval cardio) is superior to aerobic exercise for fat loss, fitness and heart health. The progression of your cardio exercise should be low-intensity aerobics to moderate/high-intensity aerobics to high-intensity anaerobic exercise.
2. Speed - Sprinting activates your bulkier, shapely fast twitch muscle fibers. These fast twitch muscle fibers lie dormant when you do slow-paced cardio sessions (hint). Sprinting will really burn the fat on your butt, hips, thighs, hamstrings and lower legs. Fat will also be burned on your upper body. You don't have to be fast, just run as fast as you can during the shuttle.
3. Sudden changes in direction - This adds more intensity to an otherwise intense form of exercise. Shuttles will improve your dynamic balance, power and coordination.
Try these two shuttles in your workouts to burn more fat:
Speed Shuttle Drill or 5-10-5 Cone Drill (see picture above) - Place three cones in a straight line, 5 yards apart. Start in a 2-point or 3-point stance at the middle cone. Run as fast as you can to the left cone (5 yds) and touch ground, run as fast as you can to the right cone (10 yds) touch ground and finish running through the middle cone. That's one repetition. Rest 1 minute between sets. Do 8-10 sets per workout session if you are doing this for cardio exercise.
Speed Endurance Shuttle Run - Place cones at 5, 10, 15, 20 and 30 yards. Sprint to the 5 yard cone and sprint back to the start. Then, sprint to the 10 yard cone and sprint back to the start. The same would be done at the 15, 20 and 30 yard cones. That is one set. Rest for 2 minutes between sets. Do 5-6 sets.
Add shuttles to your exercise mix and you will start to see your body toning up faster.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Here are 3 top ways to make your fat-burning interval cardio more effective with shuttle runs:
1. Research has proven that the benefits of anaerobic exercise (like sprint interval cardio) is superior to aerobic exercise for fat loss, fitness and heart health. The progression of your cardio exercise should be low-intensity aerobics to moderate/high-intensity aerobics to high-intensity anaerobic exercise.
2. Speed - Sprinting activates your bulkier, shapely fast twitch muscle fibers. These fast twitch muscle fibers lie dormant when you do slow-paced cardio sessions (hint). Sprinting will really burn the fat on your butt, hips, thighs, hamstrings and lower legs. Fat will also be burned on your upper body. You don't have to be fast, just run as fast as you can during the shuttle.
3. Sudden changes in direction - This adds more intensity to an otherwise intense form of exercise. Shuttles will improve your dynamic balance, power and coordination.
Try these two shuttles in your workouts to burn more fat:
Speed Shuttle Drill or 5-10-5 Cone Drill (see picture above) - Place three cones in a straight line, 5 yards apart. Start in a 2-point or 3-point stance at the middle cone. Run as fast as you can to the left cone (5 yds) and touch ground, run as fast as you can to the right cone (10 yds) touch ground and finish running through the middle cone. That's one repetition. Rest 1 minute between sets. Do 8-10 sets per workout session if you are doing this for cardio exercise.
Speed Endurance Shuttle Run - Place cones at 5, 10, 15, 20 and 30 yards. Sprint to the 5 yard cone and sprint back to the start. Then, sprint to the 10 yard cone and sprint back to the start. The same would be done at the 15, 20 and 30 yard cones. That is one set. Rest for 2 minutes between sets. Do 5-6 sets.
Add shuttles to your exercise mix and you will start to see your body toning up faster.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Study finds a novel way to target brown fat regulation to reduce obesity
A study by researchers in Duke-NUS Graduate Medical School Singapore (Duke-NUS) has shown a new way that brown fat, a potential obesity-fighting target, is regulated in the body.
vrijdag 24 april 2015
Clinical studies show 'CHORI-bar' results in broad scale health improvements
A fruit-based micronutrient and fiber-dense supplement bar (the "CHORI-bar") conceived by Drs. Bruce Ames and Mark K.
woensdag 22 april 2015
Overnight fasting may reduce breast cancer risk in women
A decrease in the amount of time spent eating and an increase in overnight fasting reduces glucose levels and may reduce the risk of breast cancer among women, report University of California, San...
dinsdag 21 april 2015
Social motivation for exercise proven with trial Facebook app
A collaborative approach between health scientists, designers and social media experts has produced a health app that actually works to get normal people to be more active.
maandag 20 april 2015
4 Super Effective Leg Workouts from Gerren Liles
By Gerren Liles, AcaciaTV trainer I’ve got the moves to chisel and sculpt your legs to perfection. Now that the weather’s warm, get ready to show off your gorgeous gams in a short skirt by doing 1-3 sets of each of these 4 exercises, 2-3 times a week. ALL OUT LUNGES Stand tall with your feet [...]
donderdag 16 april 2015
Breasts & Exercise: What is the Best Sports Bra?
Don’t Let your Boobs Get in the way of exercise We have all heard the usual excuses why we can’t exercise, but according to the latest study out of the...
The post Breasts & Exercise: What is the Best Sports Bra? appeared first on Amelia Phillips.
maandag 13 april 2015
Recipe – Coconut, Date and Cashew Delight
This delicious treat is super easy to make, a little goes a loooong way, and it beats any processed little devil you might be tempted to buy. Keep it in...
The post Recipe – Coconut, Date and Cashew Delight appeared first on Amelia Phillips.
GPs need support to lift their obesity game
General practitioners are not routinely documenting obesity indicators such as Body Mass Index and Waist Circumference, lessening the potential positive effect they could have on healthy weight...
donderdag 9 april 2015
Quick but INTENSE workout!
As much as I love Ashley’s training programs, there are many times when I don’t have a big chunk of time to do what is on the workout plan. On those days, I try and create a workout that combines movements to give me cardio and strength training at the same time. Yesterday, I did this and as […]
copyright owned by www.workoutmommy.com
Please do NOT reprint without permission.
Quick but INTENSE workout!
Study promotes bone growth as possible therapy for osteoporosis and obesity
Dr. Joshua Hare, director of the Interdisciplinary Stem Cell Institute at the University of Miami Miller School of Medicine, has co-authored a new study titled PPARγ Denitrosylation via...
woensdag 8 april 2015
Exercise and Addiction Recovery: Why Having a Exercise Routine is Beneficial
Thank you Amanda for today’s post! ********************** Whether suffering from a drug, alcohol, sex, or shopping addiction, the road to recovery is often a long journey for recovering addicts and their supporters. Many would conclude that recovery is a lifelong process that will require an effective plan, determination, and a great deal of patience and […]
copyright owned by www.workoutmommy.com
Please do NOT reprint without permission.
Exercise and Addiction Recovery: Why Having a Exercise Routine is Beneficial
dinsdag 7 april 2015
Physical activity benefits lung cancer patients and survivors
Exercise and physical activity should be considered as therapeutic options for lung cancer as they have been shown to reduce symptoms, increase exercise tolerance, improve quality of life, and...
Airborne Everyday Immune Support Plus Multivitamin (giveaway)
Sleep…..anyone getting any? I know I don’t get enough. Being a single mom with 4 boys, I usually sacrifice sleep for getting other things done. It is definitely not a good idea, but just a result of my life right now. Lack of sleep, combined with excess stress, results in a compromised immune system, which […]
copyright owned by www.workoutmommy.com
Please do NOT reprint without permission.
Airborne Everyday Immune Support Plus Multivitamin (giveaway)
'Limited evidence' to support commercial weight-loss programs
A study by Johns Hopkins researchers finds there is very little evidence to support the effectiveness of the majority of commercial weight-loss programs.
maandag 6 april 2015
Top 8 Benefits Of Weight Loss
If you know you need to burn fat and lose weight, get yourself going! Here are 8 top benefits of lasting weight loss:
A huge part of the fitness lifestyle is to stay as active as possible every day, even between workouts. By staying active, you keep your fat burning enzymes and metabolism active.
Don't make the mistake of lying around as much as possible until your workout. Research proves that your fat-burning enzymes shut down when you sit down. Get up and move around during the day to keep your metabolism ramped up all day and burn more fat and calories. Stand-up desks are becoming more popular to keep you active and alert during the long day.
One good way to help maintain weight loss is to.....DRUM ROLL....walk as much as possible every day. Walking 30 minutes every day will do the trick. It could be at the start, during or end of day (or any combination). You get great mental and emotional benefits too. Try to walk unplugged from your electrical devices. You will survive not constantly checking your cell phone!
As for your workouts, speed up the pace of your workouts and start burning more fat with these 7 tips:
1. Take less rest time between exercises. Thirty seconds between exercises or very little rest between exercises work well in a circuit-style strength workout.
2. Do superset workouts with strength exercises. Superset strength training burns fat better than traditional strength training. When you pair two non-competing exercises, it allows you to do more work because one or more muscle groups can rest while you work other or opposing muscle groups.
For example, you could do a set of squats followed immediately by a set of standing shoulder presses. Rest 60 seconds and go to the next superset (such as bench press followed immediately by bentover dumbbell rows).
3. Do more full speed exercises. Medicine ball exercises such as slams, throws and chops can be done full speed with a medicine ball weighing about 10% of your body weight.
4. Do short workouts, such as 10-minute workouts to ramp up the intensity.
5. Do bodyweight cardio workouts to get strength and cardio benefits in one workout. This type of workout is typically 20-30 minutes. You could choose 3 or 4 bodyweight exercises and do a short 20-minute circuit workout. Full body exercises like squats work best to work major muscle groups and burn more fat.
6. Include more jumping exercises in your workouts. Jumps are inherently intense and the faster the better.
7. Do sprint intervals or gassers for cardio exercise. Twenty minutes of cardio exercise will burn fat and save your precious muscle mass. It also prevents the boredom that can happen with long, slow-paced cardio sessions.
Quicken the pace of your workouts and get faster results.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster! There are 3 levels: beginner, intermediate and advanced. Start at your level.
Mark Dilworth, BA, PES
A huge part of the fitness lifestyle is to stay as active as possible every day, even between workouts. By staying active, you keep your fat burning enzymes and metabolism active.
Don't make the mistake of lying around as much as possible until your workout. Research proves that your fat-burning enzymes shut down when you sit down. Get up and move around during the day to keep your metabolism ramped up all day and burn more fat and calories. Stand-up desks are becoming more popular to keep you active and alert during the long day.
One good way to help maintain weight loss is to.....DRUM ROLL....walk as much as possible every day. Walking 30 minutes every day will do the trick. It could be at the start, during or end of day (or any combination). You get great mental and emotional benefits too. Try to walk unplugged from your electrical devices. You will survive not constantly checking your cell phone!
As for your workouts, speed up the pace of your workouts and start burning more fat with these 7 tips:
1. Take less rest time between exercises. Thirty seconds between exercises or very little rest between exercises work well in a circuit-style strength workout.
2. Do superset workouts with strength exercises. Superset strength training burns fat better than traditional strength training. When you pair two non-competing exercises, it allows you to do more work because one or more muscle groups can rest while you work other or opposing muscle groups.
For example, you could do a set of squats followed immediately by a set of standing shoulder presses. Rest 60 seconds and go to the next superset (such as bench press followed immediately by bentover dumbbell rows).
3. Do more full speed exercises. Medicine ball exercises such as slams, throws and chops can be done full speed with a medicine ball weighing about 10% of your body weight.
4. Do short workouts, such as 10-minute workouts to ramp up the intensity.
5. Do bodyweight cardio workouts to get strength and cardio benefits in one workout. This type of workout is typically 20-30 minutes. You could choose 3 or 4 bodyweight exercises and do a short 20-minute circuit workout. Full body exercises like squats work best to work major muscle groups and burn more fat.
6. Include more jumping exercises in your workouts. Jumps are inherently intense and the faster the better.
7. Do sprint intervals or gassers for cardio exercise. Twenty minutes of cardio exercise will burn fat and save your precious muscle mass. It also prevents the boredom that can happen with long, slow-paced cardio sessions.
Quicken the pace of your workouts and get faster results.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster! There are 3 levels: beginner, intermediate and advanced. Start at your level.
Mark Dilworth, BA, PES
zaterdag 4 april 2015
Easter Yoga and Strength Fat-Burning Workout
Combining strength training and yoga can have fat loss, mental and emotional benefits which get you closer to total wellness. Its not enough to only be physically strong. If you've been thinking about taking a yoga class, go right ahead. You should learn to do yoga correctly to get maximum benefits.
Check Out Top-Flight Yoga-Strength Workouts Now!
According to a study commissioned by the American College of Sports Medicine, combining yoga and strength training helps you with anxiety, tension, energy and fatigue. Strength training improved muscle mass, fat burning, bone density, metabolic health and produced positive moods. Yoga provided the most benefits with anxiety reduction and calmness.
Personally, I don't practice yoga. But, I am for any activity that promotes health and fitness. If you're looking for ways to enhance your fitness and well-being, disciplines such as yoga is a great alternative.
Yoga also has strength benefits, especially in how it improves core strength and flexibility. There are many different disciplines of yoga so it is important to find the particular one that best suits you.
Flexibility training is under-rated as a tool for injury prevention. Stretching your soft tissues (muscles, ligaments, tendons) will allow the full range of motion of your joints (in all 3 planes of motion).
Some benefits of improved flexibility:
1. Flexibility training corrects muscle imbalances, increases joint range of motion, relieves joint stress, decreases excessive tension of muscles, maintains the normal length of all muscles and helps your body to function efficiently. This will help you workout harder without getting injured. Its also important to stretch your muscles between weight training sets.
2. You should incorporate static stretching and dynamic stretching into your workout routine.
With dynamic stretching, you use your muscles to warm up your muscles with exercises like bodyweight squats, lunges and jump rope. Research suggests that dynamic stretching prepares your body best for your workout. Static stretches require little movement and a hold for 20-30 seconds. Examples of static stretches are the standing quadriceps stretch and the piriformis stretch.Static stretches should be done after your workout to bring your muscles back to normal length.
3. Use self myofascial release with foam rolls (SMRF) in your flexibility routine. It is a form of self massage and you can do it anywhere, anytime.
4. Also, use other massage techniques, such as deep tissue massage, to help relax your body and muscles.
5. If you are in rehab for an injury, flexibility is critical. You should rehabilitate the injured area as follows: a) restore the range of motion, b) restore flexibility and strength of the injured area and c) regain balance lost because of the injury.
6. There are also flexibility tests that you should have done such as the sit and reach test. It measures the flexibility of the lower back and hamstrings. You will want to avoid painful, nagging low back and hamstring injuries.
There are many methods to use to improve your body's fat loss and composition. Use them!
Check Out Top-Flight Yoga-Strength Workouts Now!
Check Out Top-Flight Yoga-Strength Workouts Now!
According to a study commissioned by the American College of Sports Medicine, combining yoga and strength training helps you with anxiety, tension, energy and fatigue. Strength training improved muscle mass, fat burning, bone density, metabolic health and produced positive moods. Yoga provided the most benefits with anxiety reduction and calmness.
Personally, I don't practice yoga. But, I am for any activity that promotes health and fitness. If you're looking for ways to enhance your fitness and well-being, disciplines such as yoga is a great alternative.
Yoga also has strength benefits, especially in how it improves core strength and flexibility. There are many different disciplines of yoga so it is important to find the particular one that best suits you.
Flexibility training is under-rated as a tool for injury prevention. Stretching your soft tissues (muscles, ligaments, tendons) will allow the full range of motion of your joints (in all 3 planes of motion).
Some benefits of improved flexibility:
1. Flexibility training corrects muscle imbalances, increases joint range of motion, relieves joint stress, decreases excessive tension of muscles, maintains the normal length of all muscles and helps your body to function efficiently. This will help you workout harder without getting injured. Its also important to stretch your muscles between weight training sets.
2. You should incorporate static stretching and dynamic stretching into your workout routine.
With dynamic stretching, you use your muscles to warm up your muscles with exercises like bodyweight squats, lunges and jump rope. Research suggests that dynamic stretching prepares your body best for your workout. Static stretches require little movement and a hold for 20-30 seconds. Examples of static stretches are the standing quadriceps stretch and the piriformis stretch.Static stretches should be done after your workout to bring your muscles back to normal length.
3. Use self myofascial release with foam rolls (SMRF) in your flexibility routine. It is a form of self massage and you can do it anywhere, anytime.
4. Also, use other massage techniques, such as deep tissue massage, to help relax your body and muscles.
5. If you are in rehab for an injury, flexibility is critical. You should rehabilitate the injured area as follows: a) restore the range of motion, b) restore flexibility and strength of the injured area and c) regain balance lost because of the injury.
6. There are also flexibility tests that you should have done such as the sit and reach test. It measures the flexibility of the lower back and hamstrings. You will want to avoid painful, nagging low back and hamstring injuries.
There are many methods to use to improve your body's fat loss and composition. Use them!
Check Out Top-Flight Yoga-Strength Workouts Now!
Mark Dilworth, BA, PES
vrijdag 3 april 2015
Top Superfoods Help Weight Loss Maintenance
by: Jayson Hunter, Registered Dietitian, CSCS
The reason why you need to incorporate these superfoods into your diet is because they provide excellent nutrients that fuel your body for optimum efficiency as well as help reduce inflammation which allows you to recover better between workouts. All this means you make greater progress in your weight loss.
Make sure you incorporate as many of these foods as you can on a daily basis to stoke your metabolism fat burning furnace.
Fruit: These fruits are high in antioxidants, which help with disease prevention and contain flavonoids. Flavonoids help with eyesight and coordination. These dark colored fruits are also a good source of fiber and boost your immune system.
Nuts: Great source of fiber, phytoestrogens, vitamin B6, niacin, magnesium, healthy monounsaturated fats, and protein. Nuts help to lower LDL (bad) cholesterol and seem to help maintain healthy blood vessels.
Bean/Lentils: Beans are a great source of protein and fiber as well as low in calories. They help to stabilize blood sugars and provide isoflavones that help to prevent certain forms of cancers and heart disease.
Oils: Particulary Extra Virgin Olive Oil. It is a heart healthy fat that helps to lower LDL (bad) cholesterol. It contains anti-oxidant and anti-inflammatory properties. It also helps to control cravings
Fish: Fish contains the potent Omega 3 fatty acid. It is potent in a very good way. It helps your body store less fat and helps your body convert fat to energy. It is a great anti-inflammatory as well as wonderful brain food. The ADA recommends that you consume 1.5-3gms of Omega 3 fats a day. One serving of the choices below will provide almost 4 gms of Omega 3 fats.
Vegetables: A variety of colors is the key here. For example carrots are a great source of beta carotene , which can reduce the risk of cancer, tomato contains lycopene another powerful anti-oxidant that reduces the risk of cancer.
Dark green leafy vegetables such as spinach contain carotenoids that improve your immune system and is full of vitamins and minerals. We also can’t forget about broccoli, cauliflower, kale and other cruciferous vegetables that contain cancer fighting properties.
Green Tea: Not only is non-caffeinated fluid good for you, but research has shown that green tea may be one of the best disease fighting fluids you can consume. It is very high in antioxidants and scientists have shown that is has reduced cancer in individuals by as much 60%. It actually inhibits the growth of cancer cells. Research has also shown that it reduces over cholesterol levels as well as increasing the ratio of HDL (good) cholesterol to LDL (bad) cholesterol.
Here are just some of the ailments that drinking green tea helps:
* cancer
* rheumatoid arthritis
* high cholesterol levels
* cariovascular disease
* infection
* impaired immune function
There is also some research that drinking green tea shows benefits to those wanting to lose weight. Researchers showed that those that consumed caffeine and green tea extract burned more calories than those that consumed caffeine or a placebo. More studies are being conducted to determine if this is valid evidence, but so far it looks encouraging.
If you can eat as many of these superfoods as you can on a daily basis you will be running at peak efficiency and burning maximum calories to stoke the fat burning furnace called your metabolism.
The reason why you need to incorporate these superfoods into your diet is because they provide excellent nutrients that fuel your body for optimum efficiency as well as help reduce inflammation which allows you to recover better between workouts. All this means you make greater progress in your weight loss.
Make sure you incorporate as many of these foods as you can on a daily basis to stoke your metabolism fat burning furnace.
Fruit: These fruits are high in antioxidants, which help with disease prevention and contain flavonoids. Flavonoids help with eyesight and coordination. These dark colored fruits are also a good source of fiber and boost your immune system.
- Raspberries
- Blueberries
- Blackberries
- Guava (great source of lycopene)
- Goji Berries
- Dried Plums
Nuts: Great source of fiber, phytoestrogens, vitamin B6, niacin, magnesium, healthy monounsaturated fats, and protein. Nuts help to lower LDL (bad) cholesterol and seem to help maintain healthy blood vessels.
- Almonds
- Walnuts
- Cashews
- Brazil Nuts
- Hazelnuts
Bean/Lentils: Beans are a great source of protein and fiber as well as low in calories. They help to stabilize blood sugars and provide isoflavones that help to prevent certain forms of cancers and heart disease.
- Legumes (chickpeas, lima beans, lentils, dry beans)
- Black Beans
- Red Beans
Oils: Particulary Extra Virgin Olive Oil. It is a heart healthy fat that helps to lower LDL (bad) cholesterol. It contains anti-oxidant and anti-inflammatory properties. It also helps to control cravings
Fish: Fish contains the potent Omega 3 fatty acid. It is potent in a very good way. It helps your body store less fat and helps your body convert fat to energy. It is a great anti-inflammatory as well as wonderful brain food. The ADA recommends that you consume 1.5-3gms of Omega 3 fats a day. One serving of the choices below will provide almost 4 gms of Omega 3 fats.
- Salmon
- Tuna
- Mackeral
Vegetables: A variety of colors is the key here. For example carrots are a great source of beta carotene , which can reduce the risk of cancer, tomato contains lycopene another powerful anti-oxidant that reduces the risk of cancer.
Dark green leafy vegetables such as spinach contain carotenoids that improve your immune system and is full of vitamins and minerals. We also can’t forget about broccoli, cauliflower, kale and other cruciferous vegetables that contain cancer fighting properties.
- Carrots
- Tomato
- Broccoli
- Kale
- Spinach
- Cauliflower
- Beets
- Cabbage
- Swiss Chard
- Purslane
Green Tea: Not only is non-caffeinated fluid good for you, but research has shown that green tea may be one of the best disease fighting fluids you can consume. It is very high in antioxidants and scientists have shown that is has reduced cancer in individuals by as much 60%. It actually inhibits the growth of cancer cells. Research has also shown that it reduces over cholesterol levels as well as increasing the ratio of HDL (good) cholesterol to LDL (bad) cholesterol.
Here are just some of the ailments that drinking green tea helps:
* cancer
* rheumatoid arthritis
* high cholesterol levels
* cariovascular disease
* infection
* impaired immune function
There is also some research that drinking green tea shows benefits to those wanting to lose weight. Researchers showed that those that consumed caffeine and green tea extract burned more calories than those that consumed caffeine or a placebo. More studies are being conducted to determine if this is valid evidence, but so far it looks encouraging.
If you can eat as many of these superfoods as you can on a daily basis you will be running at peak efficiency and burning maximum calories to stoke the fat burning furnace called your metabolism.
Jayson Hunter RD, CSCS is the author of the Carb Rotation Diet. To discover the 5 absolute truths Every Serial Dieter Who Seeks Rapid-Weight loss MUST come to grips with visit The Carb Rotation Diet.
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