GMO - What is it ?

This is an excellent article and GMO is something I feel passionate about. I wanted to share:

What Is A GMO? Genetically Modified Foods Continue To Confuse Consumers

http://www.huffingtonpost.com/2014/05/09/what-is-a-gmo_n_5295997.html?utm_hp_ref=health-fitness&ir=Health+and+Fitness

Stay strong, focused and stay tuned..........

Food Labels FINALLY Get MakeOver

Hello. I apologize for letting my blog go a month without entry. Work and work travel has gotten in the way of my blog. Never in the way of my lifting (I have actually hit some personal records lately) but has made my blog suffer. Will rectify and get back on course with articles.

Here are the articles I wanted to share. FINALLY - food labels will be updated.

http://www.washingtonpost.com/national/health-science/food-labels-to-get-first-makeover-in-20-years-with-new-emphasis-on-calories-sugar/2014/02/26/c8feeb4c-9f08-11e3-9ba6-800d1192d08b_story.html

http://www.cnn.com/2014/02/27/health/nutrition-labels-changes/

Focus will be on calories and sugar. FINALLY !!!!!!

Stay tuned…………. LIFT STRONG………

Holiday Eating - Plan Your Cheats

Holiday season is among us again. No matter how dedicated we are and no matter what are our best intentions, we all stray off the path.

Plan your “cheats." Do not waste your “cheat” meal on some average dips and chips or other junk food. Plan your cheats for truly fulfilling meals. If you allow yourself to eat the foods you love in a controlled manner, you will be more satisfied and can adhere to “clean eating” the majority of the time. The secret is to plan the specific event or meal you will "cheat"and set a limit on quantity, then enjoy life but do not over-indulge.

Stay tuned……………

Pizza Crust - HEALTHY / NUTTY / Fabulous

This is a fabulous crust that is incredibly healthy !! Low glycemic, flourless, and tasty……. Since I was introduced to it, I made it two days in a row. Very nutty and tasty.

Ingredients:
• 1/2 packet yeast
• Tablespoon of Stevia sweetener
• ¾ cup of water (warmed to 100-110 degrees)
• 1 1/4 cups old fashion oatmeal ground up in grinder to make a flour consistency
• Dash of sea salt

Directions:
1. Dissolve yeast and Stevia in 3/4 cup warm water and let sit for about 8 minutes.
2. In a separate bowl, combine oat flour and salt.
3. Pour yeast mixture over flour and mix well.
4. Stir / mix with fork for about 2 minutes.
5. Spread onto lightly greased pan . Use water to smooth crust onto pan.
6. Bake at 500 for 10-12 minutes, or until golden brown.
Then add your healthy toppings. Bake for a few minutes until toppings are melted into the crust.

ENJOY

Stay tuned...........

Cheese – Is NOT Off Limits

Cheese is not the enemy of a healthy life. Yes, many cheeses can be high in saturated fat and sodium. But, it also is full of protein and calcium. As with any food, the key is choosing the right variety and portion control.

The most important criteria of cheese is that it be REAL cheese: Natural with no artificial colors and flavorings are added. Processed cheese is unhealthy and full of additives. Some processed cheeses have everything BUT milk in it. This also occurs in the majority of all low fat/no fat cheeses (they are processed and not “real."

So now that you are on the track for the REAL cheese, next is to select cheeses that are higher in protein. Real cheese has very little to no carbs. Here are great cheeses high in protein and lower in fat: Parmasean, Cottage Cheese, Goat Cheese (my favorite), Gruyere, Swiss, Mozeralla, Cheddar, Provolone, and Gouda to name a few. The worse in terms of fat more than protein: Blue Cheese, Camembert, Brie, Limburger, and Mexican Queso

I incorporate real cheese into my diet at least every other day of the week. Remember it is about choices and quantity, and it is not the enemy.

Stay tuned………..

Protein ALWAYS with Carbs

One of our main objectives in staying “healthy” and physically fit is to manage our blood sugar and insulin throughout the day. This affects our energy levels, disease control, metabolism, our hunger cravings, strength, and our mind/emotions.

Carbohydrates are obviously the main contributor to blood sugar and thus insulin. Not only what you eat in form of carbs but what you eat with your carbohydrates matters. Protein and believe it or not, fat, will slow the absorption of sugar (glucose). This will greatly help to prevent insulin spikes and also drops (insulin roller coaster).

Here is pretty simple tip that we can all do to be healthier: Consume less processed, more “real” food, so that your body works harder to digest it. Stick to non-sugar, complex carbohydrates (with lots of fiber) and consume with protein. Eat smaller, more frequent meals to prevent spikes and drops. The more stable and better your blood sugar is, the healthier you are in many respects.

Protein with complex carbs !!!

Stay tuned………….

Summer Diet Mistake - Smoothies

Many people pick smoothies to cool off and refresh in the summer.    Sounds healthy – right?    Places add in fresh fruit, yogurt and protein powder.   All sounds healthy and “diet friendly”.     NOT EXACTLY -----    It is full of fruit and fruit juices that are loaded with sugar.       I am not suggesting you ban them.  Smoothies can be “healthy” if you make them yourself and use less sugar-based juices and replace the sugar with sugar substitutes if it needs extra sweetening.  Just be extra cautious with the ingredients you are putting in your smoothie and conscious of the sugar and calories involved.  

Stay tuned…………..  

EAT After a Workout !!

A big mistake that many people make is not eating after a workout. They worry that they will “eat back” what they just burned off.   

That is just FALSE.    

Working out puts stress on the body and you need to have the right nutrients to heal and repair.    The breaking down and healing and repair are the keys to muscle growth and fat loss.  It is NOT just the training.  But more importantly it is the mending process/rebuilding process that builds muscle and boosts your metabolism.   Otherwise stated, it makes you more toned!!   Having said that, do not think a hard workout is a free pass to pig out.    See my previous posts on “Muscle Growth After Gym” and  “Pre and Post - Workout Nutrition”

Stay tuned……….

Strength When Leaning Out

A quandary I often face:  Losing strength as you lean out.    I always want the best of all worlds.   Don’t we all?  

When you are dieting down, it is a fact that you will lose strength.    It varies but an average is for every 10 lbs.  you lose in bodyweight, you will lose  about 5% in total strength.     This is specifically true if you do hardcore dieting.   You will indeed lose energy and endurance. 

However, if you just cut back a little (slower and not as drastic) and  stop doing cardio more than 2-3 days a week,  there shouldn’t be near the loss in strength.   You will get lean but it will take more time.

Bottom line:  Pick your goals, but for overall fitness that last a lifetime, lean out slowly and keep up your strength. 

Stay tuned……………

BEEF UP

Beef receives a bad rap.   It is full of protein and amino acids.   Remember that half of the fat in beef is monounsaturated.   This is the SAME “ good fats”  found in olive oil.

Here is an article on the importance of beef:

http://www.mensfitness.com/nutrition/what-to-eat/beef

 

Stay tuned………….

10 Commandments of Food Safety

You cannot have a great workout if you are not feeling your best.  Maybe sometimes you might feel under the weather because of common food borne illness.  Sometimes that touch of nausea may have been self-induced. 

Consider these food safety tips to keep yourself healthy:

http://www.eatingwell.com/food_news_origins/food_news/10_commandments_of_food_safety?socsrc=EWtw0301132

The One Vegetable You Should Buy at the Farmers’ Market (or Grow Yourself)

I sooo believe in organics.   Thought I would pass this article along. 

The One Vegetable You Should Buy at the Farmers’ Market:

http://news.menshealth.com/organic-tomatoes-more-vitamin-c/2013/02/21/

Or better yet……. Grow yourself. 

Stay tuned…….

Salads - Healthy Can Become UNHEALTHY

I have heard soo many people say, “Hey, I was 'good,' I had a salad”.   Then you see or hear what they ate on their salad.    For some reason people think “salad” and assume all salads are created equal and all are “healthy."   NOT TRUE.  A classic Cobb salad has chopped bacon, egg, blue cheese, avocado, and a creamy dressing.  Chef's salads are loaded with cheese, roast beef, eggs, and creamy dressings.   Both have well over a thousand calories and loaded with fat.    In some cases, a McDonald’s quarter pounder with cheese and fries is fewer calories than a “salad.”  

HOWEVER, with that being said, do not let this deter you from healthy choices in salads.    Just be extra cautious of the contents on the salad, their caloric values and the impact of the dressings.     Go for lots of veggies and lean proteins (chicken and fish).   

Stay tuned…….

The 20 Most Sugar-Packed Foods in America

For today’s post, I simply want to pass along the following link.   MIND blowing. 

http://eatthis.menshealth.com/content/20-most-sugar-packed-foods-america

Stay tuned.........

Pigged Out - SO Exercise Immediately and Make it Legs

One of the best times to put in an intense workout is when you fell off the wagon and pigged out.   You should take advantage of the thermogenesis that results from eating.    It is called diet-induced thermogenesis (DIT).   It is the increase in energy expenditure (burning calories) needed to process the food ingested.   Since your thermogenesis is up (metabolism), you can hit the exercising and rev up that metabolism even more.    Burn off more of that “pig out meal” right away with the double punch of DIT and exercise induced thermogenesis.    

To take that a step further, do an intense leg workout.    Legs are the largest muscle group and require the most energy (more calories are burned).   However, remember that intensity is a factor.    Go for the most taxing move that requires the most intensity -- squats with a free barbell.

So when you have had a good cheat meal...  Do not just go and sit on the couch.     Take advantage of the “refueling” your body just received and work out those legs with intensity.  

Stay tuned……….

Smart Snack - Jerky

When people think of Jerky they often think of a snack that is unhealthy, full of fat and full of preservatives.  Jerky is not to be confused with beef sticks.    Jerky is high in protein and very low in carbohydrates so it does not spike your insulin.   The protein to fat ratio is around 10 to 1 if not better.   Also chewing on jerky can feed your body with many amino acids and has that “mouth feel” we all need to feel satisfied.  You MUST watch what brands you purchase however.  Many are loaded with sodium and MSG.   There are brands that are more “natural” and have much less sodium.   My favorite is Perky Jerky, a turkey version.   Incredibly delicious and very healthy.  They also give back to charities. 

Try jerky as your snack!

Stay tuned…….

Secret to Holidays and “Healthy” - PLAN

The most wonderful time of the year is back!   There are many office parties, family gatherings, religious festivities and gatherings of friends.  Healthy eating becomes challenging to say the least.

PLANNING is a secret to making it through the holidays without losing too much ground.   Simple things to implement:   Take low calorie appetizers to the parties.  Budget calories throughout the holidays, so you can have a small piece of those normally sinful dishes.  Burn extra calories in intense weight training exercise sessions.   Stay focused.  Get enough sleep (7-8 hours of sleep nightly).

Everyone makes mistakes or splurges a little -- even the most disciplined person.  If you go a bit overboard, simply get back on track.   

Remember, PLAN and have a positive attitude...

Stay tuned……………

Fries - Alternative

Successful healthy eating can be challenging.   Some people feel it is too much of a sacrifice to give up those potato chips or French fries.   Some think they are being healthier when choosing sweet potato fries and then end up with more calories and fat than normal French fries.

There IS an alternative without sacrificing..    Butternut squash fries!!   I did not even think I liked butternut squash until recently.   Now I peel and bake my butternut squash into “fries” and “chips”.       I even make myself butternut squash chips nachos by adding some chicken, low fat cheese, scallions and salsa on top of the baked chips.    It absolutely gives the same texture and taste as sweet potato fries with sooo much less calories and carbs.

Try it !!!  

Stay tuned……….

9 Thanksgiving Nutrition Myths, Busted

Ahhh, the homemade food.   This is the start of what is to most folks a downhill spiral of eating and exercising within the next 6 weeks.  To be followed, of course, by the New Years’ resolution.     Perhaps this is the year to avoid the spiral!      I want to share this article with you on the myths of many Thanksgiving foods.  Nutritional success begins with being informed.

http://www.huffingtonpost.com/2012/11/19/thanksgiving-nutrition_n_2147767.html#slide=1771063

Happy Thanksgiving !

Stay tuned…………

American Soda Consumption

It is estimated that Americans drink over 15 billion gallons of soda a year.  This is larger than many of the lakes in our country.   Shocking…….. as the majority of that is sugar based soda. 

See the link below in Huffington Post on soda.

http://www.huffingtonpost.com/2012/07/25/half-of-americans-drink-soda-everyday-consumption_n_1699540.html

Stay tuned………….