How to eat less overall … by eating more protein

Need a reason to eat protein at breakfas? Protein helps keep you full and satisfied until lunch – and a new study suggests it might even help curb snacking at night.

If you keep up with the latest in dietary advice, you can probably list a few reasons why protein is such an important nutrient.  It’s necessary, of course, to help you build and maintain your muscle mass, and it’s also known to be much better at filling you up than either fat or carbohydrate – which is why I suggest that people aim to have a good source of protein at each meal or snack.  The idea is simply this:  high carb meals don’t stay with you, while higher protein meals can help control hunger from one meal to the next.  But here’s something else recent studies suggest that a high protein breakfast not only helps control your appetite until the next meal, it might reduce unhealthy snacking in the evening.

Recognizing that adolescents are notorious breakfast-skippers – and that breakfast skipping is associated with weight gain – researchers at the University of Missouri studied the effects of different breakfast meals in 20 overweight teenaged girls (who typically ate breakfast no more than twice a week). The girls were asked to do the following – in no particular order.  One week, they skipped breakfast each day, one week they had a high protein breakfast every day (35 grams of protein) and one week they had a lower protein breakfast every day (13 grams of protein).  What the researchers wanted to know was how the different meals (or no meal) affected their appetite, hunger levels between meals, food cravings and evening snacking.

To measure all these things, the girls completed questionnaires about their level of hunger and satisfaction during the day, and they had brain scans done just before dinner.  The scans allowed the researchers to see how certain areas of the brain – in particular, those that are involved in food cravings – responded when the girls were shown pictures of appealing foods.  Then, the girls went home with a cooler full of goodies – a huge assortment of salty snacks, candy, ice cream, fruit, pizza, macaroni and cheese – and told they could eat as much as they wanted during the evening.

When all was said and done, the high protein breakfast had several advantages over the low protein one (and certainly, over no breakfast at all).  For one thing, the girls said the high protein breakfast was more filling – no surprise there.  But during the week they ate the high protein breakfast, their brain activity was different, too  – there was less “activity” in the areas of the brain responsible for food cravings – and the girls ate less high-fat, high-sugar foods after dinner.

This is an interesting twist on the protein story – suggesting that a high protein breakfast not only helps keep you full until lunch, but may even help curb your intake over the course of the day.   Getting in 35 grams of protein at one time – as they did in the study – might be a bit of a challenge, but you can get close – 25 grams is actually fairly easy to do.

Want to up your protein at breakfast?

Here are some meals to try – all of which will give you about 25 grams of protein.

• A protein shake with nonfat milk.  A portion of milk provides about 10 grams of protein, and you can adjust the protein powder in your shake to boost the protein up
• A portion of plain nonfat cottage cheese with fruit and a handful of almonds
• An omelet made with 2 whole eggs or 4 egg whites, filled with veggies and an ounce of low fat mozzarella cheese
• Cook rolled oats in nonfat milk then top then stir in protein powder after it’s cooked.  Top with a dab of almond butter
• Spread some nonfat cream cheese on 100% whole grain toast and top with 3 ounces smoked salmon

Chocolate Protein Pudding

Here is a protein packed snack that the whole family will love. It's important to enjoy snacks that are low in carbohydrates and sugar, and high in protein in order to shed body fat and develop healthy muscles. This recipe delivers on all fronts, without sacrificing flavor. 
Servings: 1 

Here's what you need...

• 6 oz Greek Yogurt, plain, fat free
• 1 scoop high quality chocolate protein powder
• Sprinkle of unsweetened cocoa powder

1. In a small bowl use a whisk to combine the yogurt and protein powder. Mix until all lumps have disappeared.
2. Garnish with a sprinkle of unsweetened cocoa powder.

Nutritional Analysis: One serving equals: 220 calories, 0g fat, 445mg sodium, 11g carbohydrate, 0g fiber, and 42g protein. 

Call For Your Free Body Transformation Analysis (219)-548-3480

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Embrace Competition & Be A Winner Every Time

Being active is fun and rewarding in itself but adding an element of competition can take you to a whole new level.  If you find yourself needing a new challenge, if your routine is becoming lackluster, or if you want to simply up-your-game, then signing up for a competition might be just what you need!

Whatever your fitness level, there is bound to be something out there that will light up your competitive spirit.  Obviously, as a runner my thoughts always go to running first, but you can find a way to set yourself a challenge in any type of sport or activity.  Maybe you could challenge a family member to a bike race, take part in a community activity day or join a swim team? I’m going to give examples about running a 5K but my tips can be applied on any type of competition.

I like 5Ks because they can provide a level of competition for all fitness levels.  Maybe you can just challenge yourself you walk the full five kilometer course (3.1 miles), or – at the other end of the scale – you could try to complete the distance in the fastest time. Whether you are a seasoned athlete, a stay at home parent, or a weekend warrior, setting your sights on walking / jogging / running a 5K is an achievable and rewarding goal.

To make sure you’re ready for competition -
ask yourself these four simple questions. 

1.    Is my training routine the best routine for me?

Training for a competition is not a one size fits all situation. Recognizing your own strengths and weaknesses will enable you to address the areas of your body that need work.

My 5K example: if you are constantly tight in your hamstrings and hip flexors then adding more extensive stretching to your training plan may help you run more freely.

2.    Do I understand how I need my body to perform?

Think about your competition: if you’re covering a long distance than pacing yourself is vital.  If you need a powerful start, then your training needs to focus on those first moments of your challenge.

My 5K example: a 5K race involves using your aerobic system approximately 80% of the time and your anaerobic system approximately 20% of the time. Following a training plan that trains both of these systems effectively can result in a faster time on race day! Training your anaerobic/sprint system will give you a confidence boost too because knowing you can “out-kick” people in the final stretch is a great feeling.

3.    Am I fueled efficiently both before and after a training session? 

When it comes to an endurance type of competition, selecting a good fuel to power your training and eating high quality foods to rebuild and regenerate after your workout is important. Just like a car cannot run without gas, you can not compete well on an empty tank. When you are preparing for a competition, make smart choices and ensure you are consuming “good” carbohydrates and proteins.

My 5K example: the great thing about fueling up for a 5k race and training is that it is very simple and easy. Unlike running a marathon you do not need to overload the night before with carbohydrates and fats because the duration of the race is so short. Carbs and fats are an essential energy source for high intensity aerobic exercise but your body probably has sufficient fat stores to call on if needed, so focus your energy on fueling up on quality carbs before your run.

4.    Is my equipment good for me?

Selecting equipment based on your personal needs can drastically improve your performance.  When you first get started out on an activity, make sure you are comfortable and, if necessary, protected. Then, if you start to take part in an activity regularly, consider investing in equipment that’s tailored for you.  Often specialist equipment can give you an edge, provide extra support or improve your technique.

My 5K example: just because your friend loves to run in one type of shoe, it does not automatically mean they are good for you too! Did you know that excessive pronation (foot instability) can slow each stride down by 0.2 seconds? It may not sound like much but, when you think about how many strides you take in a 5K, that 0.2 seconds can multiply into a few minutes.

Chocolate Mint Protein Shake

Here's a tasty way to get your protein. Blend up one of these Chocolate Mint Protein Shakes whenever you have the urge to eat a bowl of ice cream. It's just as sweet and delicious, while being filled with the protein that your muscles need. Servings: 1 

Here's what you need...

• 1 cup ice
• 1/2 frozen banana
• 1 Tablespoon chopped dark chocolate
• 1 cup water
• 1 scoop high quality chocolate protein powder
• a few drops of organic peppermint flavoring (find next to vanilla extract at the store)
• fresh mint leaves to garnish (optional)

1. Combine all of the ingredients in a blender. Mix until smooth. Enjoy!

Nutritional Analysis: One serving equals: 198 calories, 6g fat, 80mg sodium, 13g carbohydrate, 3g fiber, and 20g protein 

Call For Your Free Body Transformation Analysis 219-548-3480

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Good Nutrition & Cconvenience Can Go Hand-in-Hand

Focus on good nutrition while making use of pre-prepared foods and you’ll find that healthy eating is easy.

One of the biggest complaints people have about eating healthily is the perception that it requires more hours in the kitchen to prepare nutritious meals.  But there are so many convenience items available now that preparing healthy meals is a snap.

For protein, you can buy fish or poultry that’s already seasoned and ready for quick grilling or frozen pre-cooked shrimp that can be tossed with some pasta and veggies for a quick dish.  And don’t overlook canned tuna, salmon or chicken breast that can be added to salad greens, rice dishes or soups.

You can also boost the nutritional value of condensed soups by mixing them with nonfat milk or soy milk instead of water.  As the soup is heating, toss in some frozen mixed vegetables, or some loose pack spinach to add nutrition, flavor and bulk.  Frozen-loose pack vegetables allow you to use only what you need and are ready to eat in minutes.

Salad preparation can also be quick thanks to pre-washed salad greens, all sorts of pre-sliced and chopped veggies and baby carrots.  Add a splash of low-fat bottled dressing and some pre-cooked chicken or shrimp and you’ve got a quick and healthy meal.

Fresh, pre-washed and cut veggies are available in the produce section, and if your market has a salad bar you can often find them there, too.  Pop them in the steamer, toss with some pre-chopped garlic or onions when they’re crisp/tender, and you’ve got a gourmet dish in minutes.

Chinese Zucchini Noodle Bowls With Pork Meatballs

Using a spiral slicer to turn zucchini into long, noodle strands is a fantastic way to enjoy comfort food without guilt. These Chinese Noodle bowls are filled with flavor, fiber and lots of tasty protein. Meals like this are exactly what you need to reach your fitness goals. Servings: 6

 

Here’s what you need… 

For the MeatBalls

• 1 lb ground pork
• 1 teaspoon Chinese 5-Spice powder
• Sea salt and black pepper
• 1 inch fresh ginger, peeled and minced
• 1 clove garlic, minced
• 1/4 cup almond flour
• 2 green onions, minced
• 2 teaspoons sesame oil

For the Noodle Bowls

• 1 Tablespoon sesame oil
• 1 inch fresh ginger, peeled and thinly sliced
• 2 cloves garlic, minced
• 4 green onions, thinly sliced
• 1 red bell pepper, seeded and thinly sliced
• 4 baby bok choy, thinly sliced
• 8 cups chicken broth
• 2 Tablespoons coconut aminos
• 5 organic zucchini, peeled and run through a spiral slicer

For the MeatBalls

1. Preheat the oven to 400 degrees F. Place a wire rack on a rimmed baking sheet.
2. In a medium bowl combine all of the meatball ingredients. Mix well with your hands until all of the ingredients are evenly combined. Form golf ball sized balls and place on the wire rack. Bake for 25-30 minutes, until fully cooked.

For the Noodle Bowls

1. In a large soup pot, place the sesame oil over medium-high heat. Add the ginger, garlic, onions, and bell pepper. Cook for 4 minutes. Add the bok choy and cook for another 4 minutes. Add the broth and coconut aminos. Reduce the heat to medium-low.
2. Use a vegetable peeler to remove all of the green skin from the zucchini. Cut each zucchini in half, width-wise, and use a spiral slicer to create long, angel-hair noodles. Add the noodles and the cooked meatballs to the soup pot. Simmer over medium-low heat for 10 minutes. Serve in shallow bowls, drizzled with sesame oil and sprinkled with minced green onion. Enjoy!

Nutritional Analysis: One serving equals: 199 calories, 18g fat, 170mg sodium, 21g carbohydrate, 2g fiber, and 18g protein. 

Call For Your Free Fitness Analysis 219-548-3480

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Cellulite: How To Get Rid Of Thigh Dimples

Do you ever think about cellulite?  Do you have cellulite? Cellulite is the dimple effect seen on mostly on the back of thighs. And if you’re thinking, “what an earth could he possibly know about having cellulite?” Let me fill you in on a little secret: I have never trained with a woman who doesn’t have it.

The dread of revealing all in a tight pair of  leggings, a bathing suit or shorts has many men and women frantically dieting and exercising in an attempt to shape up. But don’t fret, getting active today means you will see some improvement in your external appearance!

What is cellulite?

Many people have heard of the ‘cottage cheese effect’ but let me explain what cellulite really is: it’s simply subcutaneous fat. Fat squished under the surface of your skin. It has a dimpled appearance because bands of collagen fibrous connective tissue sometimes push outwards as fat cells expand. Males and females can suffer cellulite on their buttocks, thighs, and tummy – although more women experience the phenomenon. And, no, having cellulite is not a sign that you are necessarily unhealthily fat – most people now recognize that cellulite is caused by genetics (and bad luck) and can appear regardless of weight, age or fitness level.

One of the things that I think makes people horrified by the thought of cellulite is the range of unfortunate names that describe the bumpy appearance: cottage cheese thighs, orange peel skin, chicken skin and bubble legs.  It’s hard to embrace body confidence when you have these descriptive terms running through your mind so, from now on, let’s just accept cellulite as a reality and choose to find the names amusing rather than hurtful.

What’s the best way get rid of cellulite?

This is a hot topic question and, sadly, if you ask most doctors or read the medical research, you will see that it is not possible to get rid of cellulite altogether. A healthy, active lifestyle is your best bet to reduce the appearance of cellulite and, if you couple regular exercise with a good dose of confidence, then you can banish cellulite worries! After all, there’s more to life, right? Having cellulite does not mean you are unhealthy or overweight or undesirable – it means you are human and many humans get cellulite!

My secret weapon against cellulite

Self-confidence and feeling attractive regardless of what you can see in the mirror is the perfect fix for cellulite because confidence is beautiful! The way you carry yourself through life; your posture and your attitude is ultimately what others around you can see.

To help build your confidence, try improving muscle tone in your legs and glutes by following a strength-training and cardio program combined with quality daily nutrition. Personally, being active and healthy makes me feel more positive, and the internal and external benefits of being fit make me feel more confident. Believe me your physical effects your mental, and your mental effects your physical.

***

While I’m busy baring all of my secrets today here’s one more; after having spinal cord surgery and gaining almost thirty pounds I was not very happy when I saw myself in the mirror. I was frustrated by the loss of my  previously toned  and athletic physique. I swore I was going to get my body back and look good in a swimsuit again, because the beach is one of my family’s favorite places! 

I have since proudly built sandcastles and chased my kids around at the beach – while wearing a swimsuit.   Weight gain and cellulite is a reality for many men and women. But with a positive attitude, healthy and active lifestyle you can reduce the appearance of cellulite and lose weight.

I’m confident that if you see me at the beach, you will only notice my energy, smile and love of life because a healthy, active life combined with self-confidence is a beautiful thing.

Chili Spiced Nuts
A warm bowl of these chili spiced nuts make a fantastic appetizer or snack to serve at your holiday function. The spice combo is so good, try not to eat them all before your guests arrive! A jar of these would also make a wonderful hostess gift, free of preservatives or harmful ingredients. Servings: 20 

Here's what you need…

• 1 cup raw pecan halves
• 1 cup raw pepitas
• 1 cup shelled pistachios
• 1 cup raw almonds
• 3 Tablespoons coconut oil, melted
• 3 Tablespoons coconut sugar
• 1 teaspoon sea salt
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1/4 teaspoon ground ginger
• 1/2 teaspoon garlic powder

1. Preheat the oven to 325 degrees F. Lightly grease a rimmed baking sheet with coconut oil.
2. In a large bowl combine all of the nuts with the coconut oil. Toss to coat.
3. In another bowl, combine the remaining ingredients. Mix well and then sprinkle over the nuts, mixing until fully combined.
4. Spread the nuts over the prepared baking sheet. Bake for 10 minutes, stir, and then bake for an additional 10 minutes until golden and toasty.

Nutritional Analysis: One serving equals: 168 calories, 14 fat, 78mg sodium, 6g carbohydrate, 3g fiber, and 5g 
protein. 

Call For Your Free Fitness Analysis 219-548-3480

Pumpstrainigandpilates@gmail.com

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Calorie Calculator- How Many Calories Do You Need?

The Calorie Calculator - How Many Calories Do You Need?

Whether you're looking to lose or gain, here's the equation to calculating exactly how many calories you need.

A. Take your weight (in pounds) and multiply it by 11: _____. This is the amount of calories your body burn to stay alive.

B. Multiply the value you calculated for A by 1.5: _____. This is how many calories your body burns going through normal, daily activities.

C. Multiply the number of minutes per week you lift weights by 5: _____.

(For example, four one-hour workouts per week would be 240 minutes.)

D. Multiply the number of minutes per week you run, cycle, or play sports by 8: _____.

E. Add the values for C and D, then divide by 7: _____.

F. Add the values for B and E to get your daily caloric needs: _____.

(This is the number of calories you ned to maintain your body weight in your current lifestyle.)

Chicken Soup With Quinoa & Roasted Red Peppers

By using flavorful ingredients, like roasted red bell peppers and white bean hummus, this soup tastes like you slaved over it all afternoon– but really takes less than 20 minutes to throw together. This recipe is a great way to fit some quinoa into your diet. Quinoa is a protein-packed seed that is considered a "super food". It's s a complete protein, containing all 9 essential amino acids, and is gluten free. Servings: 5 

Here's what you need:

• 1 cup roasted red bell peppers
• 3/4 cup white bean hummus
• 2 cups chicken stock
• 1/2 cup cooked quinoa
• 1 cup shredded rotisserie chicken
• dash salt and pepper
• 2 Tablespoons parsley, chopped

1. Take 1/4 cup of the roasted red peppers, slice into strips and set aside.
2. Place the remaining red peppers in a blender along with the hummus and chicken stock. Blend until smooth.
3. Transfer to a medium saucepan. Add the quinoa and chicken. Season with salt and pepper.
4. Bring to a boil.
5. Ladle the soup into bowls and garnish with the slices of red pepper and chopped parsley

Nutritional Analysis: One Serving equals: 248 calories, 11g fat, 644mg sodium, 14g carbohydrate, 3g fiber, and 20g protein 

Call For Your Free Fitness Analysis 219-548-3480

Pumpstrainigandpilates@gmail.com

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