Friday, May 22, 2015
A Rocking Low Fat Diet Plan for You! - tips from Glen Snider
A Rocking Low Fat Diet
Plan for You!
A Rocking Low Fat Diet Plan for You!
Monday, May 18, 2015
3 Benefits of Eating Breakfast Backed By Science - news you can use from Glen Snider
3
Benefits of Eating Breakfast Backed By Science
Is breakfast really the most important meal of the day? If it is, what’s a good breakfast? …especially when I’m running out the door?
Do you want to eat more but lose weight at the same time?
Impossible? What if study after study after study proved you can?
In
fact, it’s one of the easiest ways to lose weight. It requires no dieting, no
exercise, and no magic pill. All you have to do is not skip your breakfast.
You’ll drop the pounds without having to starve.
Indeed, breakfast is the most
important meal of the day. It improves your memory, keeps you energized, and
reduces your risk of heart disease and diabetes. Furthermore, people who
regularly eat breakfast tend to be skinnier, more productive, and generally
healthier.
Need
more reasons to make your morning meal a daily ritual? Well, here are 3 benefits
for eating breakfast proven by research and
scientifically backed.
Lose
Weight
You
might think skipping breakfast will help stave off calories and keep your
figure slim, but studies prove the opposite. People who regularly eat breakfast
are more successful at losing weight and keeping it off than people who skip
their morning meal.
In
fact, research suggests that what we eat is just as
important as when we eat. One study found that people who made breakfast their
largest meal lost
an average of 17.8 pounds over 3 months. And people who
made dinner their largest meal? They lost only 7.3 pounds over the same time
period.
3
Benefits of Eating Breakfast Backed By Science
It might have to do with ghrelin, notoriously known as the ‘hunger hormone‘. Located in our stomach,
ghrelin sends signals to our brain and makes us want to eat, especially
foods loaded with fat. It also makes us feel good, really good. In fact,
ghrelin and cocaine activate the same regions in the brain, highly motivating
us to indulge our cravings – even if we’re full.
So
if you skip your breakfast, you’ll increase your ghrelin levels, causing you to
crave high-carb snacks that are just too good to pass up! On the other hand,
starting your day with breakfast 30 to 90 minutes after waking up may quicken our metabolism,
regulate your blood sugar, and reduce your ghrelin
levels (and subsequently, your cravings).
Enhance
Your Cognitive Performance
If
you’re between the ages of 6 and 16, good news – breakfast makes you smarter.
One
study looked at test results of over 1386 kids and found that eating breakfast
gave themsuperior
cognitive performance, especially when it came to memory and
attention span. Now you’re probably long out of grade school, but the benefits
are likely to carry across all age groups. Ask yourself, don’t you feel better,
more alert and full of energy after a bowl of cereal? Imagine how you’d feel
adding some low-carb, high-fiber and protein foods to the mix.
While
you might not be able to say no to Honey Nut Cheerios, definitely say yes to
top brain foods like walnuts, spinach, berries and avocados. Even dark chocolate,
coffee, and sardines are cognitive enhancers and
optimal breakfast choices. Not only will these super foods improve brain
function, they’ll protect against age-caused cognitive decline and encourage
focus and clarity. You can even find a solution for your healthiest meal
of the day in a nutrition dense protein shake, like Shakeology!
Lower
Your Risk of Heart Disease
If
skipping breakfast increases your risk of heart disease, than not skipping
breakfast lowers it. At least, that’s what one monumental 16 year study following 26,902 male
professionals between the ages of 45-82 claims.
Those
who reported they frequently skipped breakfast had a “higher risk of a heart
attack or fatal coronary heart disease … even after accounting for modest
differences in diet, physical activity, smoking and other lifestyle factors.”
The men who did eat their breakfast were 27 percent less likely to have a heart
attack or die from coronary heart disease than the men who skipped this
incredibly important meal.
The
study also found that men who did not eat breakfast tended to be young,
unmarried smokers who worked full time. Now that doesn’t mean skipping
breakfast will lower the chances of finding your significant other nor will
eating breakfast decrease your job opportunities. Rather, it shows that the
lifestyles of these young men included not eating breakfast, which in turn
leads to a greater risk of heart disease, obesity, high blood pressure, high
cholesterol and diabetes.
So
there you have it; eating breakfast will help you lose weight, make you
smarter, improve your health, and possibly just save your life. The question is
now, what do you eat?
Not
all of us have the time to prepare a gourmet meal for breakfast. Some of us
barely have time to find our keys, let alone brew a cup of coffee before we’re
out the door and on our way to work.
But
if you’re looking for a way to lose weight with a delicious, why not try a
protein packed and nutrient-rich shake? They’re fast, easy to make, and their
taste is only limited by your creativity. That’s why there’s Shakeology from Beachbody.
Not
only can you whip up one of these delicious shakes in LESS THAN ONE MINUTE,Shakeology’s Your Daily Dose of Dense
Nutrition that’s packed with incredible amounts of protein, antioxidants,
phytonutrients, prebiotics, enzymes, and many rare superfoods from around the
world that your body desperately needs and craves.* Plus, Shakeology helps to
significantly increase your energy levels, as well as reduce junk food
cravings.
And because
Shakeology’s key ingredients are derived from whole food sources, your body
will be able to easily absorb and utilize the nutrients you’re feeding it
immediately.
Thursday, May 14, 2015
How To Get Fit Fast in 3 Easy Steps - news you can use from Glen Snider
How To Get Fit Fast in 3 Easy Steps
It’s not rocket science.
And I’ll bet you already know the basics. It doesn’t take as much as you might think it
does. It just takes a decision and
consistency. Here are the basics boiled
down to a nice 3-step plan:
How To Get Fit Fast in 3
Easy Steps
By Contributor on May 1, 2015
Let’s face it, our New Year’s Resolutions don’t stick quite as
easily as the weight does. With summer upon us and nearly half the year over,
your beach bod may not elicit the ‘wows’ you had hoped for.
But
don’t sweat it. There’s still plenty of time to shape up and get fit fast. Whether
your goal is tolose weight,
slim down, build muscle or gain strength, this guide will help you along on the
way.
How
To Get Fit Fast in 3 Easy Steps
Step
1: The Diet
The
diet – perhaps one of the most difficult actions to take in your fitness
regime. Let’s discuss the foods you should be eating, rather than the meal
choices that will compromise your progress. You want foods that are full of
nutrients and protein that start slimming down your waistline the moment they
enter your mouth. Vegetables, fruits, lean meats, legumes, fish and
low-fat dairy products build muscle, burn fat, and keep your body well-nourished
and performing optimally.
Try
to eat as many of the foods below:
·
Salmon, tuna, and mackerel for
muscle building proteins.
·
Yogurt and cheese strengthen
your bones and fire up weight loss.
·
Spinach and kale to fight free
radicals, improve muscle recovery.
·
Beans and legumes to build
muscle, burn fat, and regulate digestion.
·
Beet juice for stamina, berries
for satiety, grapefruit for metabolism.
·
Leans meats like turkey to
build muscle and strengthen your immune system.
These
foods are chock full of proteins,
nutrients, and health benefits to help you get into shape
faster and your muscles roaring. It goes without saying ( but let’s say it
anyways ) that burgers, fries, chocolate cake and the like should be eaten
sparingly, or you’ll put right back on whatever weight you lost.
With
that said, sacrifices at the dinner table aren’t enough. You’re going to need
to get off the couch and move.
Step
2: The Cardio
To
lose weight, you must create a caloric deficit, meaning your body needs to burn
off more calories than it takes in. Cardio workouts are not only the best way
to create a caloric deficit and shed some pounds, but it also encourages a
healthy heart, improves blood circulation, and makes your body lean.
Whether
you decide to bike around your neighborhood, get some miles in on the
treadmill, or swim laps in a pool, you should aim for at least 30 minutes of
cardiovascular activity to reduce the risk of heart disease and fight off any
gains in weight. But if you want to get lean, you’ll need to double that time
to start seeing results.
Remember,
your options aren’t limited to the gym: mow the lawn, play with the dog, go
dancing or clean up the house are great activities to help burn calories and
keep you in shape.
How To Get Fit Fast in 3 Easy Steps
Step
3: The Workouts
Now
it’s time to get your body looking toned and fit. Adding strength training to your
fitnessregime will enhance your metabolism, improve
your strength, while helping you get lean or gain muscle mass depending on the
exercise.
To
sculpt your arms, upper back, shoulders and chest you’ll need to invest in some
weights or head on over to your local gym. Bench presses, shoulder presses,
lunges and dips are great ways to bulk up your muscles, spike your metabolism,
and get a lot stronger. Try to do some weight training 3-4 times a week
on non-cardio days. Remember to start off light, gradually adding more weight
to avoid injuries, and to take a day or two off to let your body rest.
To
do some belly blasting and reduce those love handles crunches,
sit-ups, air bikes and Russian twists will help flatten your midsection
without the need for equipment. If these are a bit mundane for you, search or
ask around the gym or web for tummy toning exercises that work just as well, if
not better.
To
top off your fitness regime, add some yoga to the mix for a bit of mind and
body exercise. Whether you join a class or practice in your living room, yoga
is a great way to improve your balance, flexibility and your overall health and
well-being.
Staying
Motivated
Getting
fit requires discipline and motivation. Getting fit fast requires the same,
plus an iron-will. But both start with the right mind-set. In fact, the only
obstacle preventing you from a beautiful body and exceptional health is your
motivation.
Getting
fit alone can quickly get frustrating. Without the right guidance and advice it
can even be dangerous. But support is there.
If
you’re looking for the best place to get fit fast, Beachbody On
Demand provides
hundreds of online workouts proven to get you burn off calories and get you
ripped. You can stream all the world-class programs right from your computer,
get unique meal plans customized to your goals, and connect with others,
so you don’t have to do it alone.
It’s
a great way to stay motivated. On top of that, you’ll get your own personal
coach for one-on-one guidance and support to help you get fit even faster.
Monday, May 11, 2015
7 Tips for Busy Moms: How to Exercise at Home - tips by Glen Snider
7
Tips for Busy Moms: How to Exercise at Home
I saw this post on Mother’s Day, so I thought I’d share it
for the benefit of busy mom’s that see my posts. Maybe you can do the same – share it on your
site so your busy mom friends will get some ideas.
I'm a busy dad, not a busy mom. These tips are good for anyone. The best gym is the one you go by every day
because it is the most convenient. It
doesn't get any more convenient that in your own home. To travel time, the schedule is flexible, it
just needs to be important. You make
time for the things that are important to you.
So, busy mom or busy dad, these are good tips. I like #7 best.
7 Tips for Busy Moms: How
to Exercise at Home
By Contributor on May 2, 2015
When it comes to stay-at-home or work-at-home moms, knowing how to exercise
at home is
often not just a matter of timing, but setting your environment, arranging
something for your children while you are exercising, and planning out both
warm-up and recovery routines. With so much thought required for home exercise,
many moms do not take the time to exercise, even though they know the
health benefits: physical, emotional and mental.
With
the issues faced by moms in mind, these 7 tips will help you take the time to
exercise without undue stress:
1. Schedule – There is a reason the best
classrooms have regular periods every day, predictable activities and more.
There is also a reason kids complain any time a new teacher or substitute
messes with the plan. Schedules are comforting and predictable, and ensure that
life will have some structure to work around. When you are beginning a home
exercise routine, it is important that it becomes a part of your regular
schedule. If you have school age children, fit it in in the morning after they
have gotten out to school. With younger children, exercise during nap times or
quiet time.
2. Set the Environment – In the busy living spaces we
call home, there is rarely space to set up a complete exercise room. But,
moms can set the environment by putting exercise materials out by some
open floor space. Pick space which will not interfere with other family
activities when you do your regular exercising.
3. Set Your Goals –
Exercise is an important part of healthy living, but the vague goal of “being
healthy” is rarely enough to overcome the challenges to a regular home exercise
routine. What motivates you to workout needs to be measurable (lose 30 pounds,
run a marathon) and have a time frame. Without the motivation from a great
goal, you will not overcome your natural inertia.
7 Tips for Busy Moms: How to Exercise at Home
4. Involve Others – As a parent, there are two groups of people who can help you
exercise, free of charge. Friends and your family. Some moms don’t have
enough time with their children, some don’t have enough time with their
friends. Let that desire for fellowship push your daily activity. Whether it is
planning that parent/child run your teenager has been begging you for, or
taking a morning jog with a friend, the companion will inspire you to continue
exercising, and vice-versa. With modern technology, you can not only connect
with friends and family through home-based exercise routines, but also connect with nutrition and
fitness coach on mobile computing
devices.
5. Regular Warm-Up and
Cool-Down Routines – Often a big obstacle to in home workouts is the mental energy it
takes to decide what to do. With regular stretching
and warm-up routines at the beginning of your exercise, you will have time to
calm down and focus on what your exercise goals are. With a regular cool-down
routine, you will be able to take time to plan how to do the rest of your day,
without stressing about how to cool down. Don’t forget that your cool-down and
recovery program needs to include quick nutrition like
a quality shake.
6. Plan Nutrition – From the cool-down recovery
program to your regular meals and snacks, nutrition is a key part of any
exercise planning system. Get rid of the sugary and fatty snacks: yogurt, nuts
and fruit, and cheese are all healthy, easy alternatives to the candy and
bagged goods (chips, pretzels, etc) which moms so often use. Our “101
Healthy Shake Recipes” is a great free resource for building
your nutrition.
7. Plan on Failing – Whether you are just starting home based exercise or are a pro,
the secret to a great program is it makes you stretch. The important thing
about stretch goals is you often don’t hit them. This is a positive thing: you
can learn how to better plan, set more appropriate goals and gain better
health. Do not beat yourself up when you do not hit your goals, when your
exercise takes too much out of you or when family gets in the way. Rest,
recuperate, learn, and get back in the saddle.
An exercise at home routine is
only one decision away, so why not start your work outs today?
Wednesday, May 6, 2015
10 Healthy Snacks for Weight Loss - info you can use shared by Glen Snider
Wow - these snacks sound great. I think I'm ready for one of these snacks
right now! They are certainly better
than the stuff I would usually reach for.
We should all share this with our friends to help each other
out. Friends don’t let friends snack
poorly! ...and you certainly shouldn't let
yourself snack poorly - especially with simple, quick, healthy options like
these. :)
10 Healthy Snacks for Weight Loss
By Contributor on May 3, 2015
Is there such a thing as healthy snacks for weight loss? That is the million dollar question. Because let’s face it, we all snack. It’s just the way we’re put together. A little something can provide a much-needed afternoon energy boost. Unfortunately, snacking can also pack on the pounds. For this reason, most dieters avoid snacking. What if we told you that there are a number of good-for-you snack foods that won’t sabotage your healthy weight loss plan?
In the interest of slim snacking, we are pleased to present ten guilt-free snacks that won’t sabotage your weight loss plan. Each of these light and healthy snacks for weight loss offers taste and nutrition and no more than 200 calories:
Greek yogurt and berries
Dump the contents of a single-serving cup of plain, Greek-style yogurt into a pretty bowl. Top with one cup of raspberries, blackberries, blueberries or sliced strawberries. Drizzle with one-half tablespoon of honey and enjoy an indulgent treat that won’t weigh you down.
Hummus and pita plate
Slice one pita pocket bread into eight triangles. Scoop ¼ cup Mediterranean-style hummus onto a plate with twelve cherry tomatoes, six kalamata olives and one sliced cucumber for a light snack that provides flavor and fiber.
Apple slices with peanut butter
Slice a crisp red apple into six wedges. Smear each wedge with a dollop of creamy or chunky no-sugar-added peanut butter for a nutritious mid-day snack that will hold you over ’til dinnertime.
Avocado with cottage cheese
Cut a ripe avocado in half and fill with 4 tablespoons of low-fat cottage cheese for a smooth snack that will take the edge off your hunger without ruining your diet. Save the other avocado half in a zip bag in the refrigerator for tomorrow.
Tuna and whole wheat crackers
Dress a half-can of water-packed tuna with thinly sliced shallots and minced celery and serve with six whole-wheat crackers for a protein-packed snack that provides a healthful dose of omega oils.
Air-popped popcorn
Not only is popcorn light and tasty, it’s also a lot of fun to eat. When popped without oil, popcorn is guilt-free and delicious. Enjoy three cups of unbuttered popcorn for a mid-day or midnight snack that won’t sink your diet plan.
Baked zucchini chips
Wash a whole zucchini and slice it into paper-thin disks. Toss with extra-virgin olive oil. Spread disks in a single layer on a non-stick cookie sheet. Sprinkle with sea salt, coarse black pepper and a generous dash of paprika. Bake at 450 degrees Fahrenheit for 25 minutes to make a yummy crisp snack that may offer significant health benefits.
Cottage cheese with cinnamon
Scoop a half-cup of low-fat cottage cheese into a bowl and top with several generous shakes of ground cinnamon. The cottage cheese will give you a nice serving of protein, while the cinnamon helps to process glucose in your system and prevent fat accumulation.
Black beans and salsa
One-half cup of cooked black beans offers a whopping eight grams of fiber that can keep you from feeling hunger pangs for several hours. Top with tomato salsa and wrap in a raw corn tortilla for a tasty treat that will give you a boost of energy without ruining your diet.
Turkey-avocado wrap
Super-thin slices of roast turkey provide protein your body can use. Wrap avocado wedges with turkey meat and dab with your favorite mustard for a wholesome snack that delivers a boost of energy without a lot of calories
There’s no good reason to starve yourself while trying to lose weight. In fact, in less than 30 seconds, an ultra quick healthy nutrition dense protein shake can stave off feelings of deprivation and keep your metabolism revved up. An active metabolism speeds weight loss, so moderate snacking can absolutely work with your diet and help you achieve your weight loss goals.
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