Nature’s Perfect Thrist Quencher
The best drink for both weight loss and health is...water. Here are 4 great reasons to fill your glass to the brim with crystal clear water:
- Staying hydrated enhances weight loss.
- Drinking water prevents dehydration.
- Filling your stomach with water before meals prevents overeating.
- Quenching your thirst with water hydrates your skin, giving it a more youthful glow.
Drink This Not That
Changing what you drink just may be the magic weight loss bullet you've been looking for.
David Zinczenko and Matt Goulding sure think so. But then they did write the book on it: Drink This Not That. They've even gone so far as to claim that you could lose up to 32 pounds in a year just by changing what you drink.
What most people don't know is that it's a lot easier to drink extra calories than to eat it. So you really need to pay attention to what you're sipping on.
Here is a sampling of what their book has to offer. The following are 5 of the worst things to drink, followed by 5 slimming alternatives.
Breakfast
While a cup of hot coffee or a glass of lowfat milk are both great ways to start your day, beware of the smoothie trap. More often than not smoothies are closer to milkshakes than protein shakes.
Worst beverage: Smoothie King Peanut Power Plus Grape (40oz)
- 1,498 calories / 44g fat / 214g sugar
Drink This Instead: Smoothie King High Protein Banana (20oz)
- 322 calories / 9g fat / 23g sugar
Lunch
A study done at Virginia Polytechnic Institute showed that people who drink 17oz of water before sitting down for a meal ended up eating 9 percent fewer calories. Those calories can really add up over time.
Worst beverage:
SoBe Green Tea (20oz)
- 240 calories / 0g fat / 61g sugar
Drink This Instead: Honest Tea Organic Honey Green Tea (16oz)
- 74 calories / 0g fat / 18g sugar
Afternoon
When the afternoon rolls around most of us are ready for a pick-me-up. Too often these caffeinated drinks are loaded with waist-expanding calories.
Worst beverage: Starbucks Venti Peppermint White Chocolate Mocha with whipped cream
- 660 calories / 22g fat / 95g sugar
Drink This Instead: Starbucks Venti Caramel Cappuccino
- 170 calories / 6g fat / 18g sugar
Postworkout
There's no good reason to follow up a great workout with a sugar-filled beverage, even if it makes claims for quick recovery and muscle growth. After exercise your body is in need of protein, carbohydrates and potassium, so choose a beverage filled with these three.
Worst beverage: Naked Protein Juice Smoothie (15.2oz)
- 418 calories / 4g fat / 53g sugar
Drink This Instead: Horizon Organic Chocolate Reduced Fat Milk (8oz)
- 180 calories / 5g fat / 27g sugar
Alcoholic beverages
There are known benefits to drinking alcohol in moderation (one or two drinks per day) such as raised HDL (good) cholesterol, boost in bloodflow, and improved sugar metabolism. A recent study in the journal BMC Public Health reported that people who have a daily drink were 54 percent less likely to be obese. However, it's called a beer belly for good reason, since many alcoholic beverages are loaded with calories.
Worst beverage: Red Lobster Traditional Lobsterita
- 890 calories / 183g carbohydrates
Drink This Instead: Red Lobster Classic Martini with Gin
- 140 calories / 0g carbohydrates
Recent studies are reporting that most of us drink 21 percent of our daily calories. That adds up to an average of 460 calories each day. It's easy to see how these calories quickly add up into unwanted pounds.
Pay extra attention to what you drink throughout each day. Make it a habit to pass on the calorie-packed drinks and to focus on drinking lots of water.
Remember that small changes to your lifestyle over time will make the difference.
I'm always available to help - call or reply to this email to set up your free consultation.
Targeting Healthy Habits in 2012
The Sweetest Scam of All Time
Would you survive longer on a diet of just water OR on a diet of water and refined sugar?
The answer: You would survive longer on just water.
Sound impossible? Just ask the five sailors who were ship wrecked in 1793.
The ship was filled with sugar, thus giving the marooned five a diet of sugar and water. When they were finally picked up, nine days later, they were in a wasted condition due to starvation.
The story of the five sailors intrigued French physiologist Francois Magendie to conduct a series of experiments in which he fed dogs a diet of sugar. All of the dogs died.
Magendie proved that as a steady diet, refined sugar is worse than nothing.
How can sugar be worse than nothing? Plainly put, refined sugar is an anti-nutrient.
It starts out as sugar cane, and then goes through an extensive refining process that destroys all of the enzymes, fiber, vitamins and minerals. What you're left with are empty, naked calories.
The problem is that your body needs the enzymes, fiber, vitamins and minerals that were taken out in the refining process in order to metabolize sugar and use it as energy. So it takes those nutrients from your own body.
So while you are enjoying that chocolate bar, sugar is draining vital nutrients from your body. Like a sweet parasite.
And it doesn't end there…
- Sugar creates false hunger (as a result of the insulin rush and then ensuing plummet in your blood sugar levels), which makes you overeat. This means a constant struggle with your weight in which you never seem to achieve your ideal size.
- Sugar promotes aging (due to the advanced glycation end products, or AGEs, that occur when insulin levels are consistently elevated as a result of eating too much sugar). Sugar has even been dubbed the negative fountain of youth.
- Sugar weakens your bones - making you vulnerable for osteoporosis, and weakens your teeth - making you vulnerable for cavities (both due to the calcium being pulled from your bones and teeth in order for your body to process sugar).
- Sugar in excess is stored as fat (after your liver has no more room to store it, sugar is converted to fat and deposited on your belly, thighs, hips and the backs of your arms).
- Sugar can impair brain functioning (as a result of depleted B-vitamin production).
If you're still not convinced of the danger of sugar here are more ailments linked to its overconsumption: varicose veins, constipation, hormonal imbalances, ADD and ADHD, increased emotional instability, depressed immune system, increased risk of cancer and degenerative diseases.
The average modern person consumes 46 teaspoons of sugar every day. That comes out to roughly 175 pounds of sugar each year.
And it's no wonder, since sugar industry is big business. They sneak sugar into any product that they can.
Go through the foods in your home and you'll see that sugar has been added to everything from ketchup and spaghetti sauce to crackers, oatmeal, peanut butter and even ‘healthy' items like weight loss bars.
Where does this leave you?
You are in a unique position. Your personal judgment determines the foods that you eat and the foods that you avoid. It is my hope that you approach sugar with new eyes.
While all other foods offer you caloric energy PLUS some nutritional benefit, sugar doesn't. Sugar is simply caloric energy with a sweet habit forming taste, and a hoard of health risks.
Use your judgment wisely and limit your sugar consumption - you'll love the benefits of low sugar living.
And while you're at it contact me to start a training program that will turbo-charge your results.
(Oh and if you're ever in a ship wreck with only sugar and water at your disposal - just drink the water!)
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Seasoned Ahi Steak
Ahi tuna is high in protein and low in fat, the perfect combination for building a lean, toned body. Add a side of roasted asparagus for a delicious healthy meal.
Servings: 4
Here's what you need:
- 1 Tablespoon olive oil
- 1/4 cup lemon juice
- 4 cloves garlic, minced
- 1 teaspoon red chili flakes
- 2 Tablespoons cilantro, minced
- dash of salt and pepper
- 4 (6oz) ahi tuna steaks
- In a large re-sealable plastic bag combine the first six ingredients; mix well.
- Add tuna to the marinade, cover and refrigerate for 1-1/2 hours, turning once. Drain and discard marinade. Preheat oven to 425 degrees F.
- Place the tuna in a glass pan. Bake for 10 minutes. Turn the steaks and bake for another 10 minutes or until fish flakes easily with a fork.
Nutritional Analysis: One serving equals: 312 calories, 10g fat, .6g carbohydrate, .2g fiber, and 50g protein.
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Targeting Healthy Habits in 2012
Health Target #2: Protein
A January, 2012 a study published in the Journal of the American Medical Association highlights an important feature of protein. Briefly, the study compared the result of overconsumption of low (5%) and high (25%) protein diets on weight gain and body composition. All groups gained weight, but the high protein group showed significant increase in lean body mass (muscle), while the low protein group lost lean mass.
Take home message: lean, clean protein plays a key role in the development and maintenance of muscle/lean body mass. Each meal should contain a concentrated form of protein, for many reasons.
Protein:
-protein promotes fullness (satiety)
-stimulates muscle growth and increased fat-burning (AJCN 5/08)
-is protective to the cardiovascular system and helps to regulate blood sugar (J.H. O’Keefe)
My mantra about food:
It’s what you eat (protein, carbs, fat)
When you eat it (meal timing)
How much of it you have
The best sources of lean-and-clean protein include poultry, grass fed beef, lean meats and game. Eggs and whey protein are also excellent sources for individuals who are able to tolerate these foods.
Tracy Baginski, CCN
www.intelligentnutritionservices.com
Healthy Chocolate Shake
What is better than a creamy chocolate shake? A creamy chocolate shake without the guilt! You won't miss the fat and refined sugar as you slurp up this tasty treat.
Servings: 2
Here's what you need:
- 2 bananas, frozen
- 1/2 cup nonfat milk
- 2 scoops chocolate whey protein
- 2 Tablespoons raw almond butter
- dash of ground cinnamon
- 2 cups ice
- Throw everything into a high speed blender, blend until smooth and creamy.
Nutritional Analysis: One serving equals: 292 calories, 7g fat, 33g carbohydrate, 7g fiber, and 25g protein.
Targeting Healthy Habits in 2012
Targeting Healthy Habits in 2012
Health Target: Fiber
Fiber is your friend! Aim for a goal of 25-30 grams/day.
Why? Here's 3 of the many reasons to include high fiber foods on your plate:
1. Fullness. Fiber helps you feel full for longer, which means less in-between meal snacking and hunger pangs. Many well designed studies show the benefit of fiber to increase satiety (fullness) and help with weight loss.
2. Cholesterol reduction. Fiber acts like a magnet and binds to cholesterol, where it's then eliminated through the bowel.
3. Health benefits. Yet another study just released in the International Journal of Food Safety shows that fiber can "lead to improvements in gastrointestinal health, reduce diverticular disease, heart disease, colon cancer, and diabetes". Phew...now that's a mouthful!
My favorite sources of fiber include non-starchy veggies, berries, beans and legumes.
Tracy Baginski, CCN
www.intelligentnutritionservices.com
602.684.4722
Broiled White Fish with Brown Rice & Veggies
This is a great meal for cutting calories and dropping weight. Watch your portions with the brown rice in order to stay within your daily calorie goal. White fish is packed with protein - just what you need for toning your body.
Servings: 2
Here's what you need:
- 2 fillets white fish
- 1 teaspoons olive oil
- 1 lemon
- seafood seasoning
- paprika
- 1/2 red bell pepper, cut into bite-sized chunks
- 1/2 cup broccoli florets
- 2/3 cup brown rice, cooked
- 2 Tablespoons salsa
- Preheat broiler. Grease your broil pan with the olive oil. Place the fillets and bell pepper in the pan, squeeze the lemon juice over it. Sprinkle with seafood seasoning and paprika.
- Place the pan under the broiler for 5-7 minutes, watching closely to prevent burning. Add the broccoli and cook for another minute until soft.
- Mix the cooked brown rice with the salsa and divide between two plates. Place a fillet on each bed of rice along with half of the veggies.
Nutritional Analysis: One serving equals: 203 calories, 3g fat, 24g carbohydrate, 3g fiber, and 19g protein.
Chicken Quinoa Stir Fry
Here is a simple, wholesome meal that is ready in 30 minutes – perfect for busy weekday dinners. There's no reason to hit the take out line when you have this quick and delicious recipe on hand. Eating simple, wholesome meals like this and exercising regularly will get you to your goal weight.
Servings: 4
Here's what you need:
- 1 cups cooked quinoa
- 1 tsp olive oil
- 1/2 onion, chopped
- 1 clove garlic, minced
- 1/2 red bell pepper, chopped
- 1/2 green bell pepper, chopped
- 1/2 yellow bell pepper, chopped
- 1 ear of corn, kernels cut from cob
- Handful of asparagus stalks, cut into 1 inch pieces
- 2 cups baked chicken breast, cut into small cubes
- 1 can of organic black beans, drained and rinsed
- splash of lemon juice
- splash of lime juice
- dash of salt and pepper
- splash of soy sauce
- 1/4 cup fresh parsley, finely chopped
- Cook the quinoa and set aside. Place a large saucepan over medium heat. Add the oil, onion and garlic. Sauté for about 3 minutes. Add the bell peppers, corn and asparagus, cook until the vegetables are tender. Add the chicken and beans, cook for another 10 minutes, adding the rest of the ingredients.
- Place a serving of quinoa on each plate and top it with the vegetable mix.
Nutritional Analysis: One serving equals: 293 calories, 5g fat, 32g carbohydrate, 4.6g fiber, and 29.4g protein.