Archive for July, 2010

Break through!
July 27, 2010

If you only remember one thing about your metabolism, remember this: Basel metabolism or resting metabolism, refers to the calories you’re burning when you’re doing nothing at all. Yes, your body needs a lot of energy just to stay alive; 60 to 80 percent of your daily calories.

This alone is huge; it’s a really big deal! Why? Contrary to popular belief, only 10 to 15 percent of your daily calories are burned through exercise. Depressing right? Yes, if you are relying solely on cardio to burn off those extra calories you consumed from last night’s dessert.

We have been trained to think backwards, and we are paying the price. Instead of thinking “How can I cut calories?” we should all be thinking “How can I eat so my body consumes more calories?” See where I’m going with this?

We just learned that metabolism means the rate at which your body burns its way through calories just to keep itself alive. So how do we obtain a calorie devouring machine? The secret is muscle. Yes, more muscle means more body mass, which in the end means your body needs more calories to keep alive and more fat is burned as fuel, even when you’re sitting on your butt. It’s as simple as that!

Your fat loss goals can only be reached and maintained if you come to terms with this fact: in the long run you will burn more fat if you implement some form of resistance training (weights) opposed to hopping around your living room in unison to a women in spandex.

I know, it’s quite the mental adjustment and it can be difficult to make the switch. GET OVER IT!


*Photo provided by Microsoft Office Online Clip Art


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Your Metabolism… Another piece to the puzzle
July 21, 2010


Is your metabolism running at a snail’s pace? A very important bit of knowledge you need to know is; just what is your metabolism? It’s commonly misunderstood, and understanding your metabolism is the only way you can start to speed it up. Yes, you need to know who your enemy is and how he operates before you can defeat him! Or in your case, making your metabolism work for you and not against you.

What is Metabolism?

“Metabolism is the rate at which your body burns its way through calories just to keep itself alive–to keep your heart beating, your lungs breathing, your blood pumping, and your mind fantasizing about the Caribbean while crunching year-end accounting figures. Your body is burning calories all the time, even while you’re reading this sentence. The average woman burns about 10 calories per pound of body weight every day, the average man, 11 calories per pound.

There are three main types of calorie burn that happen throughout your day…

Calorie burn #1: The thermic effect of eating.

Between 10 and 30 percent of the calories you burn each day get burned by the simple act of digesting your food. Now that’s pretty cool–satisfying your food cravings actually makes you burn away calories. But not all foods are created equal. Your body uses more calories to digest protein (about 25 calories burned for every 100 calories consumed) than it does to digest fats and carbohydrates (10 to 15 calories burned for every 100 calories consumed)…

Calorie burn #2: Exercise and movement.

Another 10 to 15 percent of your calorie burn comes from moving your muscles, whether you’re pressing weights overhead, running to catch the bus, or just twiddling your thumbs…

Calorie burn #3: Basel metabolism.

This one’s the biggie. Your basal, or resting, metabolism refers to the calories you’re burning when you’re doing nothing at all. Sleeping, watching TV… –your burning calories all the while. In fact, between 60 and 80 percent of your daily calories are burned up just doing nothing…” Fat Wars


*Photo provided by Microsoft Office Online Clip Art


Peak your interest?
July 16, 2010

Learn more about what foods are considered to be low-glycemic at either of the following websites; Fat Wars or Awaken Your Body. Brad King a nutritional researcher, performance nutritionist and fitness expert, dubs these foods as ULTIMATE FUEL!

LOW GLYCEMIC FOODS: (Your Best FAT WARS Allies)

FRUITS:
•All berries
•Apples
•Apricots
•Cherries
•Grapefruit
•Oranges
•Peaches
•Pears
•Plums

NUTS AND SEEDS:
•Almonds
•Flaxseeds
•Peanuts
•Pumpkin seeds
•Sunflower seeds
•Walnuts

SWEETENERS:
•FOS (frycto-oligo-saccharides)
•Stevia

VEGETABLES:
•All lettuces
•Artichokes
•Asparagus
•Azuki beans
•Black beans
•Black-eyed peas
•Bulgur
•Butter beans
•Celery
•Garbanzo beans
•Navy beans
•Onions
•Peppers
•Soybeans
•Split peas
•Tomatoes

GRAINS:
•All bran cereals
•Barley
•Oatmeal/Oat bran
•Whole grain pastas

BEVERAGES:
•Fresh vegetable juice
•Green tea
•Tomato juice
•Water

DAIRY:
•Low-fat cottage cheese
•Organic milk
•Organic plain yogurt (no added sugar)

MODERATE-GLYCEMIC FOODS: (LIMIT CONSUMPTION)

FRUITS:
•Bananas (semi-hard)
•Figs
•Grapes
•Kiwis
•Mangos
•Pineapples
•Watermelons

BEVERAGES:
•Apple juice
•Black cherry juice
•Blueberry juice
•Grapefruit juice
•Orange juice

VEGETABLES:
•Beets
•Carrots
•Corn on the cob
•Lima beans
•Peas
•Potatoes (red, white)
•Sweet potatoes
•Yams

SWEETENERS:
•Organic unrefined brown sugar
•Organic, grade C maple syrup
•Unprocessed blackstrap molasses
•Unrefined raw honey

GRAINS:
•Basmati rice
•Brown rice
•Buckwheat
•Most pastas
•Muesli
•Pita bread
•Popcorn
•Pumpernickel bread
•Whole grain breads
•Whole wheat bread (100% stone-ground)
•Wild rice

DAIRY:
•Custard

HIGH-GLYCEMIC FOODS: (EAT AT YOUR OWN RISK)

FRUITS:
•Bananas (ripe)
•Most dried fruits
•Papayas

BEVERAGES:
•Carrot juice
•Soft drinks and sport drinks (added sugars)

SWEETENERS:
•Barley malt
•Corn syrup solids
•Glucose and glucose polymers (maltodextrin-based drinks)
•High-fructose corn syrup
•Honey
•Maltose
•Sucrose (table sugar)

VEGETABLES:
•Cooked carrots
•French fries
•Parsnips
•Potato (baked)
•Potato chips
•Sweet corn
•Yams

DAIRY:
•Ice cream

GRAINS:
•Bagels
•Breakfast cereals (refined with added sugar)
•Cold Cereal
•Corn chips
•Cornflakes
•Crackers and crispbread
•Doughnuts
•French bread
•Hamburger and hotdog buns
•Muffins (due to the processed flour)
•Pancakes
•Pretzels
•Puffed rice or wheat
•Rice cakes
•Shredded wheat
•Toaster waffles
•White bread
•White rice
•Whole wheat bread

Fat Wars


*Photo provided by Microsoft Office Online Clip Art

**Photo modified by Stew-Art-Prints


The perfect balance!
July 11, 2010



For those of you who are into numbers and are not intimidated by a little bit of math, the perfect balance is 40% carbohydrates, 30% protein and 30% fat. Your height and body fat percentage is also taken into consideration to calculate your daily caloric needs.







Here are what my numbers look like;



*These values are based on a meal plan consisting of five meals a day.

If you are interested in what your numbers would be, based on your specific needs, send me a request via the “Leave a Response” link at the top of this entry or “Submit a Comment” below. I will be happy to crunch the numbers for you. To do so I will need the following information: your height, weight and body fat percentage. Use this Body Fat Test to calculate your body fat percentage.


*Photo provided by BodyLogicMD’s Hormone Therapy Blog


Glucagon
July 6, 2010

“Glucagon is the antagonist to insulin; when insulin levels are high glucagon is low, and vice versa. Unlike insulin, glucagon is stimulated by protein (not carbohydrate) intake. And whereas insulin is responsible for preventing blood-sugar levels from climbing too high, glucagon ensures that they don’t fall too low (like when we skip meals, exercise too much, or restrict calories too severely). Finally whereas insulin sets us up for fat gain, glucagon, via a different enzyme called hormone-sensitive lipase (HSL), sets us up for fat loss by triggering the release of fat from cells. Once liberated, the fat can be burned as fuel…

…As you will soon discover, the ratio of the macronutrients–protein, carbohydrates, and fat–in your diet can be more important to permanent fat loss then the overall calories you consume. Once you understand the ways in which foods control your biochemistry, you will be well on your way to victory in the Fat Wars.” Fat Wars


*Photo provided by Periodontal Disease and Diabetes


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