Blueberries are being called a “super food” by many nutritionists. Recent research has shown that blueberries are the fruit with the highest antioxidant activity. They have even been shown to improve memory and coordination and to slow the development of degenerative diseases.
Snack on fresh or dried blueberries instead of processed sweets – not only are they healthier, you’ll also lose weight.
Kristy Lee Wilson
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Posted by ozfitpro
Breakfast is truly the most important meal of the day. It gives us the energy we need to get going, wakes up our metabolism and provides valuable nutrition. Sadly, it is also the most skipped meal of the day.
Sometimes it seems that there’s just not enough time in the mornings to eat. We have to make up the bed, get ready for work, get the kids ready for school, and perhaps do some morning chores. But it’s very important that we eat a good breakfast.
Preparing a nutritionally complete breakfast doesn’t have to take a long time. Here are five power breakfast ideas that can fit into any schedule.
1. Cereal with low-fat milk, sliced bananas and raisins – Eating cold cereal is a quick and easy way to include fiber, carbohydrates and dairy in your morning meal. Add some freshly sliced bananas and a handful of raisins, and you’ve also taken care of one of your daily servings of fruit. There’s no cooking required, and cereal is nice and filling.
2. Whole-grain waffles topped with fresh strawberries and yogurt – Waffles are a breakfast favorite, and you no longer have to drag out the waffle iron to make them. Frozen whole-grain waffles are nutritious and delicious, and you can warm them up in the toaster in a snap. Instead of syrup, add yogurt and fresh sliced strawberries to make a well-rounded meal.
3. A bran muffin, an apple and a cup of skim milk – If you’re in a serious hurry, you need foods that require no preparation and are portable. You can find pre-packaged bran muffins in a variety of flavors at any grocery store. Keep some single-serve containers of milk and your favorite kind of apples on hand, and you can take breakfast with you if needed.
4. Breakfast smoothie – Some people just can’t seem to sit down long enough to eat breakfast. If you’re one of those people, try drinking your breakfast. Make a smoothie with yogurt, milk or fruit juice, and fresh fruit. Just slice the fruit (or use berries), dump everything in the blender, and mix until smooth.
5. Peanut butter and bananas on an English muffin – In a pinch, peanut butter is one of the most filling things you can eat. Spread some on a halved English muffin, top with a sliced banana, and add the other half of the muffin to make a quick, easy and nutritious breakfast sandwich.
Skipping breakfast does not give us a good start for the day. But if we keep some quick and healthy items on hand, there’s no reason that we should have to go hungry in the mornings. We can get the nutrition we need and still be on time for work.
Kristy Lee Wilson
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Posted by ozfitpro
According to WebMD, people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for maintaining a healthy body.
Here are a few quick tips for getting eating more vegetables:
* Buy fresh vegetables in season. They cost less and taste better.
* Buy vegetables that are quick to prepare. Pick up pre-washed bags of salad greens and add baby carrots and grape tomatoes for a simple salad.
* Stock up on frozen vegetables for quick and easy cooking in the microwave.
Get Fit and Stay Fit!
Kristy Lee Wilson
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Posted by ozfitpro
Repetition does not transform a lie into a truth.
That bit of wisdom came from Franklin D. Roosevelt during a radio address in 1939, and though he wasn’t talking about fitness, it certainly applies to the following fat loss myths.
Myth #1: Eating Late at Night Makes You Fat
The Facts: Your body doesn’t have an internal timer that causes late night eats to be stored directly as fat. Weight gain happens when you eat too much and exercise too little – you could eat too much in the morning, the afternoon, or late at night and it would all result in weight gain.
Myth #2: Snacking Promotes Weight Gain
The Facts: Eating snacks throughout the day is actually a great way to keep your metabolism up and to avoid overeating at meals. However, if you snack on junk food then be prepared to pack on pounds.
Myth #3: You Can Lose Fat Without Exercise
The Facts: Exercise and healthy eating go hand-in-hand when it comes to permanent fat loss. Your body needs exercise just as it needs to be fed a diet filled with fresh produce, whole grains and lean protein.
Myth #4: Fat Free Means ‘All-You-Can-Eat’
The Facts: It’s time to close your eyes and mentally erase everything that the 90’s taught about fat-free dieting. Fat-free foods are not the equivalent of flavored air – they contain plenty of calories and often lots of sugar.
Myth #5: Eat as Little as Possible for Maximum Fat Loss
The Facts: Eating too little causes your metabolism to shut down and puts your body into starvation mode, and prone to store fat rather than burn it.
Myth #6: Diet Pills Work for Fat Loss
The Facts: The only thing that diet pills are capable of burning is the extra cash in your wallet. Billions of diet pills are sold every year – all to no avail.
Myth #7: You Should Never Eat Fast Food
The Facts: It’s all about what you order. Fried, processed and salty foods will cause weight gain – don’t order them. Lean meat, salad, vegetables and beans, on the other hand, are available at many fast food chains – order these instead.
Permanent weight loss happens as a result of a proper exercise and a good diet plan – my specialty.
Contact me today and together we will customize a diet and exercise plan designed to help you lose the weight, tone your body and feel fantastic.
2 Comments | Diet & Nutrition, Healthy Eating, Weight Loss | Tagged: weight loss myths | Permalink
Posted by ozfitpro
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It’s funny that people worry so much about avoiding the things that are bad for their heart and spend so little time taking in the things that are good for their heart. Did you know that Sterols and Stanols from plants are a natural way to reduce cholesterol? There’s a host of natural products that can help you save your heart including the right kind of non-animal protein (such as Soy Protein), polyunsaturated fats (such as Omega 3 Fatty Acids from cold water fish) and fruits & vegetables with their high Antioxidant values. MyNutritionStore.com has assembled our Heart Health package to deliver key nutrients, vitamins, plant sterols and fatty acids to promote healthy cardiac function.
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Posted by ozfitpro
Do you ever wonder how you can maintain a healthy weight without starving yourself? If so, it is important for you to understand that a healthy diet begins with exercise. Without a solid exercise plan, it will be very difficult for anyone to maintain weight loss over the long term.
That is because pretty much any diet can help you lose weight over the short term. Simply cutting back on calories while maintaining your normal schedule will certainly allow you to lose weight, at least in the short term.
The problem with dieting alone
The problem with this approach, of course, is that it is difficult to maintain. Eventually you will grow tired of the same old restricted calorie diet, and when you stop eating that diet, the weight will quickly return. Worse yet, many yoyo dieters end up gaining more weight than they lost, making it much more difficult to lose weight the next time. In addition, this type of up and down weight gain and loss has been found to be even more dangerous than being overweight.
The key thing to remember is that a healthy diet begins with exercise. Exercise should be the cornerstone of any diet program, and without a solid exercise plan in place it will be very difficult to maintain any weight loss you do achieve through diet alone.
Fortunately, it is not necessary to exercise like a fiend to achieve a healthy weight loss. Studies have shown that you can gain significant health benefits simply by exercising a few times a week, for as little as 20 minutes each day. That means that simply taking a walk around your neighborhood three or four times a year can be remarkably effective.
Take it easy
Of course more strenuous exercise is always an option, but it is important not to push yourself too soon. If you introduce strenuous exercise into your exercise plan too quickly you could risk an injury, and that could set your diet and exercise plan back further.
For those times when it is too hot, too cold or too rainy to enjoy a walk or a run in the great outdoors, there are a number of excellent pieces of exercise equipment on the market. There are a number of excellent pieces, including the good old exercise bike and treadmill to the newest elliptical trainers and similar equipment.
The most important thing to look for when purchasing exercise equipment is a piece of equipment that you will use. When shopping for such equipment, be sure to remember that a healthy diet starts with exercise, and buy your equipment accordingly. A piece of exercise equipment that is too difficult or too cumbersome to use will quickly become a clothes hanger, and you will not gain the benefits of regular exercise.
Whether you get your exercise through your exercise equipment, the old fashioned way of taking a walk or going for a run, or a combination of both approaches, the most important thing is that you get started and get started as soon as possible. The sooner you start your exercise program the sooner you will be able to reap the many rewards of such a program.
Contact me today and let me help you get started.
Kristy Lee Wilson
Leave a Comment » | Diet & Nutrition, General Fitness | Tagged: Healthy Diet and exercise | Permalink
Posted by ozfitpro
Are you tired of diet tips handed out by someone with apparently unlimited income and time? For some of us, it may just not be realistic to spend half of our Sunday preparing carefully portioned meals for the rest of the week, or financially possible to buy all our meals prepackaged in just the right portions. And then there are those of us, myself included, who cringe at the thought of weighing food in order to achieve ‘optimal portion sizes’.
Here are ten real life diet tips I have come up for the rest of us:
1. Eating out? Restaurant portions tend to be HUGE, and if it’s on the plate, we tend to eat it. If it’s possible, order from the kid’s menu, where portions are more reasonably sized. Or ask the waiter to bring half of your meal and bag the other half for you to take home.
2. Keep healthy snacks around and easily accessible. A bowl of fruit on the kitchen table, a container of celery or carrot sticks towards the front of your refrigerator, or a couple of pop-open cans of fruit salad in your desk at work will help you reach for something healthy when those first hunger pains begin. In other words, you’ll be more likely to grab something low-calorie and good for you if it’s easy to eat and.
3. Substitute frozen vegetables for canned. Canned veggies tend to be high in sodium and low in real nutrition. Buy economy size bags of frozen vegetables, with zip closures, to make it easy to pour out a single serving for a meal.
4. Buy a vegetable steamer. Steaming is one of the healthiest ways to cook vegetables. The food retains nearly all of its natural nutrients instead of leaching it out into the cooking water. Even better, it makes your veggies taste great – which means you’ll be more likely to eat them instead of filling up on fatty foods that pack on the pounds.
5. Never eat standing up. One of the easiest ways to sabotage your diet is to ‘eat without thinking’. Treat eating with the respect that it deserves. Fix yourself a plate. Sit down and eat properly. You’ll be less likely to just pop food into your mouth without paying attention.
6. Eat smaller meals more often. When you eat three meals a day, your body tends to store whatever it doesn’t need right that moment. By adopting a ‘grazing’ habit, you’ll keep your metabolism working throughout the day. Have a hearty breakfast, a piece of fruit with crackers or low fat yogurt as a mid-morning snack, a light lunch and an ‘after school snack’ mid-afternoon, then a light dinner. Just remember that you’re breaking up the same amount of food into smaller meals, not ADDING more food into your daily diet.
7. Grab a fruit juice or flavored water instead of soda. Soda is nothing but empty calories. No nutrients, lots of sugar. Instead, grab a bottle of 100% fruit juice, or water flavored with a splash of fruit.
8. Drink water. Even the FDA recommends at least 8 full 8 ounce glasses of water a day to keep your body working right. When you’re dieting, you should drink even more. It’s not just that full feeling – water helps your body digest foods properly and cleans out your system.
9. Can’t afford a gym membership? Make a pact with friends to exercise together. Make a date at least three times a week to play volleyball, take a walk or spend half an hour doing something active.
10. Skip the potato chips. Fatty snacks fried in hydrogenated oil like potato chips contribute fat and calories and not much else. Instead, grab a handful of dried fruit or a cup of yogurt for the same amount of calories and a lot more nutritional benefit.
Get Fit and Stay Fit!
Kristy Lee Wilson
Leave a Comment » | Diet & Nutrition, Healthy Eating | Tagged: eating out, Healthy Eating | Permalink
Posted by ozfitpro
With one holiday under your loosened belt, you’re gearing up for many more celebrations…and piles of seasonal comfort food. If you don’t mind, I’d like to be totally candid with you today.
Sure, I could write you a ‘feel good’ article about cutting back a few calories and exercising a few minutes each day, but I’d rather be perfectly frank (and truly helpful).
Here’s the real deal: You abuse food.
That’s right. You’re overweight because you eat too much, and you eat too much because it brings immediate pleasure.
I am here to point out that this pleasure comes at high price…
The other side of comfort food: You’ve heard dishes being referred to as ‘comfort food’—some restaurants even have an entire section of their menu designated as comfort food. But comfort food is more than just a hearty dish.
Could you relate to any of the above? Most of us tend to gravitate toward a particular form of comfort food. For many women it’s chocolate or other sugary treats. For men it often takes a saltier form.
Think of the last time you ate for pleasure rather than nourishment. Why’d you do it?
Out of Habit: Your body loves routine. If you always snack while watching television then you’d probably find it hard to relax without going through that munching motion. The good news is that once you break the cycle your body will quickly adapt to a healthier routine.
To Change Your Mood: Does the thought of a cupcake bring a smile to your lips? How about a large pizza to lift your mood? Pay attention to the emotions that trigger you to overeat—you may be surprised how often you use food to feel better.
Because Everyone’s Doing It: Who can resist comfort food when it’s offered among friends? Peer pressure doesn’t just apply to teenagers—it’s another reason to overeat. Remember that true friends will support your decision to refrain.
Can you remember how you felt after you last filled up on comfort food? If you’re honest, you’ll admit that the stuffed and bloated feeling was downright awful. So why do it?
Come on, where have your eating habits gotten you?
Most people don’t realize it, but the battle to overcome your eating habits is decided by a single body part—and it’s not your mouth. (Your mouth is simply a puppet.)
It’s your brain. Once you’ve made up your mind, for better or for worse, you can bet that your body will obey your decision to the letter. You’ve proven it time and time again.
So make the decision to give up your unhealthy dependence on comfort food.
There is no better time than now.
Making a change is hard—that’s why I’m committed to being with you every step of the way. Contact me today to schedule a consultation.
You can end the abuse, once and for all.
Leave a Comment » | Diet & Nutrition, Healthy Eating, Weight Loss | Tagged: Comfort food | Permalink
Posted by ozfitpro
by Ryan Andrews
Nowadays, pretty much everyone has accepted that tea (especially the green kind) confers some tremendous health benefits.
Indeed, as recent as two years ago, you could hardly find green tea in most grocery stories, convenience stores, or restaurants.
Tea is a beverage made by steeping leaves, twigs, or buds of Camellia sinensis, the common tea plant, in hot water for 1 to 5 minutes.
The fermentation of a tea determines its color. White tea is the least fermented form. Black tea is the most fermented form.
Interestingly, when the tea is fully dried, fermentation stops, and that’s how tea leaves retain their color (white, green, black) once dried.
So how does a tea leaf go from its natural state to your tea cup? Well, the leaves undergo fermentation, and are then heated and dried. During this process, flavor enhancers such as herbs, spices, fruits and flowers can also be added.
Note: when the label describes the tea as “herbal tea,” it’s referring to a beverage that contains only fruits and/or herbs with no actual tea leaves. So don’t get duped. Most “herbal teas” contain no actual tea.
JB’s favorite is a mixture of loose green tea leaves and a bag of mint or pear flavored green tea.
Recommended water temperatures for steeping tea are as follows:
White tea: 140-165 degrees
Green tea: 170-180 degrees
Oolong tea: 190-205 degrees
Black tea: Above 200 degrees
Don’t get stressed if you don’t feel like breaking out the thermometer every morning. Bring water just short of boiling. That will usually do the trick.
Note: The more fermented teas require higher water temperatures. When water temperatures are too low, the leaves can be devoid of oxygen and the taste can be bland and flat.
Case reports have been published indicating that a very high consumption of these extracts can induce liver damage. This has yet to be validated in well-controlled studies but it’s worth thinking about.
Here’s some additional info on this:
http://www.precisionnutrition.com/me…ead.php?t=6771
Now, let’s outline some of the benefits attributed to regular tea consumption.
Note: These benefits were outlined at the 2007 “Tea and Health” symposium, a conference in which tea researchers world-wide got together and provided some definitive answers on what tea does and what it doesn’t do – at least, according to what we know today.
We’ll list these benefits by category…
Tea and body composition
- Green tea increased 24-hour energy expenditure and fat oxidation
- 3-months of tea consumption decreased waist circumference by 4.5%
Tea and cardiovascular health
- Tea increased lipid oxidation
- Tea improved blood vessel function
- Those who consumed 3 or more cups of black tea per day had a reduced risk of heart disease and stroke
- Drinking 6 or more cups of black tea per day was associated with decreased serum cholesterol and triglycerides
- Those who drank a cup or more of black tea daily had a 44% reduction in the risk of heart attack compared to non-tea drinkers
- Those who consumed tea during the year prior to a heart attack were up to 44% more likely to survive following the cardiac event
- Japanese men and women who consumed just over 2 cups of green tea per day reduced their risk of death from cardiovascular disease by 22 – 33%
- 5 cups of black tea per day reduced LDL cholesterol by 11% and total cholesterol by 6.5% compared to placebo beverages
- Those who consumed 4 cups of tea per day had a 69% lower risk of atherosclerosis
- Tea restored blood vessel function in those with coronary artery disease
- Tea helped to prevent atherosclerosis
- Tea enhanced dilation of blood vessels
- Regular tea drinkers had a 65% reduced risk of developing high blood pressure
Tea and cancer
- Tea inhibited oxidative damage
- Tea decreased the growth of abnormal cells and inhibited uncontrolled cell growth
- Drinking tea combated free radical damage
- Tea boosted the immune system
- Tea helped prevent prostate cancer
- Those who drank tea had a reduced risk of skin cancer
- Tea assisted in the regression of oral cancer
- Tea drinkers had decreased ovarian cancer risk
Tea and immune function
- Tea boosted natural resistance to microbial infection
Tea and oral health
- Tea inhibited the plaque forming ability of oral bacteria
Tea and bone health
- Although caffeine intake has been suggested to be a risk factor for reduced bone mineral density, research indicated that drinking tea does not negatively affect bone mineral density
- Older women who drank tea had a higher bone mineral density than those who did not drink tea
Tea and kidney stones
- Those who drank tea had a lower risk of developing kidney stones
Tea and neurological decline
- Drinking tea resulted in a reduced risk of Parkinsons disease
Tea and spouse selection
- Those who drank 5 cups of green tea each day had a more attractive spouse (are you still paying attention to my article? This one has yet to be confirmed by research – but you never know).
Tea Recipes
Just like with other healthy meals and drinks, you’ve gotta be a little creative. To this end, here are a few recipes that can make including tea in your diet a delicious proposition:
Mint Chocolate Shake
Ingredients:
1/2 cup strongly brewed green tea with mint
1 cup ice
2 scoops chocolate whey protein
1 cup low-fat plain yogurt
1 tbsp flaxseed oil or vanilla flavored fish oil
1 tbsp semi-sweet chocolate chips or cocoa nibs
Instructions:
Prepare green tea by steeping for 5 minutes or using tea press/infuser. Allow to cool.
Pour tea in the blender and add 1 cup of ice.
Add to the blender, protein, yogurt, oil, and chocolate.
Blend on high until mixture is smooth and creamy.
Nutrition Information:
Makes 1 large 593kcal shake (22fat, 36carb, 61 protein) or 2 small 296kcal shakes (11fat, 18carb, 30 protein).
Blueberry Oatmeal
Ingredients:
1/2 cup strongly brewed green tea with berry flavor
1 cup of water
1/2 cup Old fashioned large flake oats
2 tbsp ground flax seeds
1 tbsp pure honey
1/4 cup low fat milk or soy milk
1 scoop vanilla protein
1/4 cup frozen berries
Instructions:
Prepare green tea by steeping for 5 minutes or using tea press/infuser. Allow to cool.
Pour tea and 1 cup water into a pot.
Bring pot to a boil on high heat and add the oats.
Reduce the heat to medium-low and simmer until liquid is absorbed (approx 7-10 mins).
Remove from heat and stir in flax and honey.
Combine milk and protein in a blender and pour over oatmeal.
Add frozen berries.
Nutrition Information:
Makes 1 large 472kcal serving (10fat, 60carb, 35 protein) or 2 small 236kcal servings (5fat, 30carb, 15 protein).
——————————————————
Note: for 120 delicious, physique-friendly recipes like these, pick up a copy of our new Gourmet Nutrition – The Cookbook for the Fit Food Lover.
www.gourmetnutrition.com
Also note that if you purchase a copy of our highly acclaimed Gourmet Nutrition cookbook anytime between
today and the end of this month, 10% of the proceeds will go directly to the Healthy Food Bank.
Now you can eat delicious food yourself while helping feed
someone who’s hungry.
——————————————————
Final thoughts
Most benefits are seen with around 3 – 4 cups of green or black tea per day. So make sure you start there there.
In the research, regularly steeped tea was used in most trials. To this end, be careful with pre-bottled teas as they may have excessive amounts of added sweeteners and degraded beneficial compounds. Therefore they may not offer the same benefits as regularly stepped tea. __________________
Posted By:
John Berardi, PhD, CSCS
President, Precision Nutrition
1 Comment | Diet & Nutrition, Healthy Eating, Healthy Recipes | Tagged: benefits of tea, gourmet nutrition, gourmet nutrition cookbook, john berardi, Tea, tea and body composition, tea and bone health, tea and cancer, tea and cardiovascular health, tea and imune function, tea and oral health, tea recipes | Permalink
Posted by ozfitpro
We all know that Thanksgiving is a great opportunity to relax and spend time with family and friends. Many of us also know it is a great way to pack on the pounds. While Thanksgiving has become associated with stuffing ourselves, there are ways to help curb your eating and give yourself a positive start to the holiday season. Here are some tips for cutting back this turkey day.
Not eating too much on Thanksgiving actually starts before the big day. Stress of making travel arrangements, buying supplies, and coordinating get-togethers can cause you to start eating more before turkey day even arrives. Remember to take time to de-stress, relax, and take some time for yourself during the month of November. This is also a good philosophy to keep through the rest of the holiday season as well.
One simple way to keep from gaining weight at Thanksgiving is to make small meal changes and substitutions while cooking. This doesn’t mean you need to go buy a tofurkey; just substitute certain ingredients for more healthy ones. Try adding extra spices to your meals so you don’t have to add much butter or gravy. You can also substitute evaporated skim milk to deserts and chicken broth to gravy and mashed potatoes to add flavor without all the fat. You can also try alternate cooking methods like letting the fat drip off the turkey or steaming veggies to make the meal healthier.
Never skip lunch on Thanksgiving, even if you’re eating early. If you’re really hungry when you go to eat, you’ll end up eating a lot more, even factoring in the extra lunch calories. Just remember to eat a sensible lunch and not pig out before the big meal. You can also cut your portions on fatty foods by adding a healthy option to the beginning of the meal, like a salad.
Many of us do pretty well when it comes to keeping our portions small at Thanksgiving, but depending on how many options there are at your meal, all those small choices can add up to a lot of calories. Instead of taking a little of everything, pick the things you want the most to eat and take a sensible portion of each of them. You’ll eat fewer calories, but you’ll probably feel more satisfied because you got to eat all of your favorite foods.
In addition to eating less during the big event, why not go for a walk or do another physical activity after the meal. This will help get your digestive system revved up to digest the extra calories and burn them off faster. Instead of a walk, try an active game like charades so the whole family can join in and bond at the same time.
With a little planning and effort, you can keep your waistline slim this Thanksgiving holiday.
Enjoy the Holidays!
Kristy Lee Wilson
Leave a Comment » | Diet & Nutrition, Healthy Eating | Tagged: Holiday weight gain | Permalink
Posted by ozfitpro
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