Lifestyle change is good! (Healthy, too.)

Hard-earned aphorisms

  1. Don’t diet. The science is clear: diets don’t work. A 2007 study at UCLA showed that a 5 to 10 percent weight loss nearly always comes back, and up to two-thirds of dieters gain back more than lost. The same goes for most gastric bypass surgeries. Both are temporary fixes to a permanent problem: YOUR LIFESTYLE!
  2. Lifestyle change really works. This is the harder, but by far the better solution: Change your routine, your food, your outlook. Ask difficult questions of yourself, and be open to the answers.
  3. Do whatever it takes to keep all processed foods and all high-sugar beverages and foods – including useless fat-free products out of your daily feedings. Making your own food has benefits that go far beyond better health and nutrition. Eliminate all of the junk food, and you won’t miss it. Hear that little voice in your head telling you what you know you need to do, but have been avoiding out of laziness or fear of change? Start listening. It can change everything.
  4. Be healthy because it’s cool. Guess what? It’s good for you, too. Not because you just want to look good, because you want to be alive.
  5. BELIEVE IN YOURSELF! You have no idea what you can do if you stop listening to a world full of people telling you what you can’t do.

To Your Health!

 

 

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15 tips: get rid of your belly fat!

Yep. There are certain foods that KILL belly fat and others that CAUSE belly fat (and belly bulge). Here are 15 that will flatten that bulge:

1. Avocados: These little suckers are loaded with two nutrients that are KEY to killing belly fat: hunger-crushing fiber (11 to 17 grams per avocado!), and monounsaturated fats, which studies have shown to actually “spot reduce” belly fat. Zowie!

2. Peanut Butter: Okay, not just peanut butter, but mostly any seeds and nuts (these are the best): pistachios, walnuts, almonds (or almond butter), pumpkin seeds, sunflower seeds, and flax seeds. Why? They keep you full and satisfied for long periods of time, and they’re stuffed with healthy, belly-burning fats and minerals.

3. Crisco: KIDDING! (Just seeing if you were paying attention.) That stuff is deadly. Healthy oils like olive oil, coconut oil and brand names like Udo’s Oil and Barlean’s Oil (I like the swirl flavors) actually help you burn fat by supplying healthy oils your body needs to burn body blubber.

4. These Veggies: I’ve got to thank my Mom for this one. Turns out certain vegetables such as broccoli, cauliflower, brussel sprouts, kale, and cabbage contain special phytonutrients, such as indole-3-carbinol (I3C), which help to fight against environmental estrogens that can add belly fat. Mom was right…eat your veggies!

5. Omelets: Eggs aren’t bad, they’re nutrient-dense and loaded with belly-burning protein, vitamins B6, B12, A, D, E, and K, folate, choline, lutein, calcium, iron, phosphorus, zinc, and omega-3 fatty acids. Plus, they keep you full for long periods of time. Choose eggs that come from free-range chickens. You’ll get more healthy nutrients.

6. Dark Chocolate: That is not a typo. Dark chocolate is loaded with antioxidants (nearly eight times the number found in strawberries) and it contains stimulants that can have a positive effect on fat burning, including the obromine and caffeine. It also contains a nice dose of oleic acid, which is a monounsaturated fat. Make sure to choose the 78% or higher cocoa levels for best results.

7. Oatmeal: Packed with fiber and whole-grain goodness, you can’t go wrong. Just be sure to avoid the processed, high-sugar junk out there and stick to slow-cook oats. Add a dash of cinnamon, some walnuts, berries, and a natural sweetener to taste. BAM! Good stuff.
8. Green Tea: Not only does it contain a potent antioxidant, many scientific studies have linked green tea to increased fat burning, including a report in the American Journal of Clinical Nutrition that found green tea extract boosted the daytime metabolism of test subjects by 35- 43%.
9. Beans: Black beans, navy beans, refried beans, and lima beans all have 6 or more grams of fiber per ½ cup. Fiber can clean your system of pounds of “toxic waste” and reduce your belly bulge in a big way.
10. Berries: Strawberries, raspberries and blackberries are loaded with fiber (which slows sugar absorption), and they’re packed with vitamins that can fight the cravings that can come from vitamin deficiencies.
11. Cinnamon: Researchers have found that cinnamon contains a type of antioxidant that increases insulin sensitivity and effectively helps to stabilize blood sugar. Bottom line…you’ll store less belly fat.
12. Chili Peppers: Studies have shown that the active ingredient in chili peppers and powder, something called capsaicin, increases calorie-burning, stabilizes blood sugar levels (which decreases fat storage), and is a potent antioxidant. Add some of this “spice” to your life.
13. Yogurt: Most regular yogurt is bad for your belly. It’s loaded with belly-bulging sugar (real or artificial) that you want to avoid. However, Greek yogurts like Stoneyfield Farms Oikos Greek Yogurt (plain) are loaded with probiotics that fight belly bulge.
14. Wild Salmon: Hands-down one of the best belly-blasting foods because of its protein and high omega-3 fatty acid content. This is like a “double shotgun approach” to killing belly fat. Many people are deficient in omega-3s and when they add them to their diet the fat can really start coming off.
15. Giant Turkey Legs: You got me. I’m pulling your leg. (Get it?) I’m not just talking about turkey meat (white preferred), but any lean protein source is a good belly-blasting food. This includes wild salmon, free-range chicken, whey protein powders, and most especially grass-fed beef because it contains natural CLA—a fat that studies have actually shown to burn fat. The interesting thing about protein is your body will burn off as much as 30% of its calories after you eat it.

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Spring snows!

A spring snow storm is on the way this morning. Sixteen of our clients came in, right on schedule for a metabolic storm of a workout and tore it up!. 7 am and the same great attitude. Great job, everyone.

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