Monthly Archives: April 2013

10 Metabolism-Boosting Tricks you may not be aware of!

Hey there everyone,

This is a great article I ran across in Woman’s Health. Hope that everyone is doing well and on track to hit their goals! Summer is comin! Are you ready? If you’re not quite there, maybe this can help! Enjoy.

Mandy

woman measuring waistHurry It up!

You know the drill: Eat less and exercise more to lose weight. But when the scale seems stuck a few pounds away from your goal weight, your metabolism may need a boost. Little lifestyle tweaks (like not dieting!) may be the ticket. Here are simple suggestions to jump-start calorie burning  from the latest studies and top experts.

 

 

1. Keep daily calories above 1,200.

It sounds counter-intuitive, but eating fewer than 1,200 calories a day can actually slow weight loss, says Keri Gans, RD, a nutrition consultant in New York City and author of The Small Change Diet. “When you eat much less than your body needs , it may go into starvation mode and store fat,” says Gans. A 5’5″ woman who’s moderately active needs approximately 1,400 to 1,700 calories per day, says Gans. And those calories should come from a variety of nutrients consisting of high-fiber carbohydrates (100% whole grains, fruits and veggies), lean protein (fish, skinless poultry and sirloin) and healthy fats (nuts, seeds, avocado and olive oil).

 

2. Pump iron.

Your body maintains muscle through protein synthesis, an intense calorie-burning process, says Brad Schoenfeld, CSCS, Director of the Human Performance Lab at CUNY Lehman College, in Bronx, NY, and author of Sculpting Her Body Perfect. Researchers believe just having muscle burns 10 to 20 calories per pound per day versus burning one to two calories per pound of fat, says Schoenfeld. “If you diet without lifting, about 25% of your weight loss will come from muscle tissue. That suppresses metabolism because you miss the additional calories that having muscle burns.” So incorporate weight training into your workouts two to three times a week, and include     all major muscle groups.

3. Keep moving.

Staying in motion throughout the day, including run-of-the-mill fidgeting, speeds metabolism substantially, according to studies. “People who engage in non-exercise activity thermogenesis, a fancy term for any daily physical activity, gain less weight than those who sit still,” says James DeLaney, PhD, endocrinologist at the University of Pittsburgh. That’s why you should climb stairs instead of taking the elevator and get up out of your chair at least every hour, suggests Dr. DeLaney. “These little things add up.”

4. Eat seaweed.

While green tea’s fat-burning effect is well-known, you may not realize that another emerald-hued plant works similarly. Fucoxanthin, which gives seaweed its green-brown color, has been shown to have an anti-obesity effect in animal studies. See if your doctor recommends fucoxanthin in supplement form. “Patients with a low metabolic rate who cannot tolerate medications can use fucoxanthin in combination with green tea,” says Caroline J. Cederquist, MD, Medical Director of bistroMD and Cederquist Medical Wellness Center in Naples, FL.

 

5. Go fish.

Omega-3 fatty acids, the polyunsaturated fats (PUFAs) found in fish oil, do wonders for your metabolism. “Fish oil cranks up fat burning by increasing thyroid hormones’ efficiency within your liver cells,” says Jonny Bowden, PhD, nutritionist and co-author of The Great Cholesterol Myth. Fill up on oily fish (salmon, tuna, sardines, lake trout) regularly, suggests Dr. Kulze. “Wild salmon is best because it’s super-high in PUFAs, and you can always find it frozen or canned.” On days you don’t eat oily fish, take a high-quality fish oil supplement with your doctor’s OK.

 

 

6. Change up your caloric intake.

If you consistently consume the same amount of calories, your body may adapt by decreasing its metabolic rate, says Dr. Cederquist. Try a low-fat diet for four weeks followed by two weeks of slightly more protein, fat and carbs. “When you return to the lower calorie plan, weight loss takes off instead of plateauing,” says Dr. Cederquist. Just make sure your higher calorie weeks aren’t all-out feasts, Dr. Cederquist warns. Add up to two extra ounces of protein at meals and up to two extra servings of fruit and grains per day.

7. Get more dairy.

Nicotinamide riboside (NR) in milk and all other dairy burns fat, says Shawn Talbott, PhD, Research Director of SupplementWatch, Inc. and author of The Metabolic Method. “Having more NR around enables mitochondria, the energy-producing units in cells, to more efficiently metabolize fat into energy.” In animal studies, NR supplements reduced obesity rates in rats, even those on high-fat diets. Try adding milk to smoothies or snacking on Greek yogurt with fruit.

 

 

8. Eat more watermelon.

Arginine, an amino acid in this summertime favorite, not only burns fat but also prevents fat storage, says Dr. Talbott. “A recent Texas A&M found that fat gain was 30% lower in rats supplemented with arginine over 12 weeks.” More benefits discovered in that study: better-controlled blood sugar, higher muscle mass, significantly more brown fat, the type that burns calories, and nutrient partitioning, which promotes muscle gain over fat gain. Work watermelon into fruit salads and drinks or cook up these delicious entrees with watermelon (yes, really!).

 

9. Opt for organic.

Chemical food preservatives known as obesogens may have contributed to the rise in obesity rates in recent years, studies suggest. Research has yet to reveal exactly how they work, but scientists believe obesogens affect appetite or metabolism or cause cells to change into fat cells. So eat organic whenever possible, making special effort to avoid the “dirty dozen,” the fruits and vegetables believed to have the most pesticides.


 

10. Dress salads with vinaigrette.

Vinegar’s acetic acid flips on genes that stimulate fat burning, says Ann Kulze, MD, author of the Eat Right for Life series. In fact, a 2009 study showed lower body weight, body fat and triglyceride levels in obese subjects who included vinegar in their diets. When you eat salad, toss it with olive oil and 1 Tbsp of any vinegar-based dressing, suggests Dr. Kulze. In addition to the fat-reducing effect of the vinegar, the healthy fat in the olive oil helps you feel fuller longer and its “oleic acid triggers the release of the appetite suppressive hormone CCK,” says Dr. Kulze.

 

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This Is Your Brain on Exercise!

Good post!

“A strong body makes the mind strong,” Thomas Jefferson once said.

Apparently TJ was on to something: Aerobic exercise and weight training improve brain function in a variety of ways, according to a review of more than 100 recent studies by University of Illinois exercise scientists.

Several of the studies found that exercise spurs your body’s production of a protein called insulin-like growth factor-1. IGF-1 has been shown to stimulate the growth of neurons and enhance cognitive performance, the Champaign-Urbana-based team writes. (We hear Einstein was a real gym rat.)

You don’t need to log endless treadmill hours to boost brainpower, either: Most of the studies found that exercising three days a week for 30 minutes was enough to observe an effect.

If you’re looking for a new workout to build the body and explosive strength of an athlete, visit the Men’s Health Power Training Center. Each workout takes only 30 to 45 minutes, and you can choose a 2-, 3-, or 4-day-a-week plan that fits your schedule

Pre-order your Custom StrongFit T-Shirt

Hello everyone,

StrongFit T-shirts are in the making, and they are going to be AWESOME!!  I am taking orders in advance to ensure everyone gets the sizes and colors they want.

Below is an idea of what they will look like, but the colors will vary slightly. I did my best…I am lucky it turned out this good with my lack of computer skills :). The available colors will be Yellow, Deep red, Maroon, Teal, Sand, Black, Pale Pink, and Smoke Grey. The distressed look (blue logo on grey shirt) is not available at this time. Was hoping to get some feedback on what everyone thought of it before ordering.

The front of the shirt will have the SF logo in the upper left corner, and the back will have the SF logo covering the entire upper back area. They are a Poly/Cotton Comfort Blend. They wear well, wash well and are very soft to the touch. Great for working out or hanging out.

The price will be $20 per shirt. If you choose to invest in 3 or more the price drops to $18 per shirt.

Please contact me via my site – http://www.mandyrichbourg.com or my mobile -803-479-4313 to order.  If you are not located in South Carolina we can discuss payment and shipment options. Thank you in advance for your support!

Order while supplies last!

 

SFT-t-shirt-art

Fuel Your Workout

Good morning everyone,

This is a great article! I have been asked these questions many times over the years by clients, friends, family and even the occasional stranger in the grocery store. What should I eat before or after I workout and how much? What are the time-frame’s for eating before and after? How much and when should I be drinking water?  These questions are very important for getting  the most out of your workout as well as helping to restore your energy and speed recovery time afterward. This will at least give you some insight and make it a little easier to understand the benefits of what we eat and how it helps us. And it gives us some great recipes too! Enjoy!

Mandy

What to eat before and after you exercise to help fight fatigue, increase stamina and ease recovery.

Whether you’re a back-of-the-pack marathon runner, a competitive triathlete or a weekend warrior just trying to get a little healthier, what – and when – you eat can affect how you feel and how you perform. Follow these pre- and post-workout noshing tips to make the most of your workout’s calorie-burning potential, and to help your body recuperate more quickly.

Drink up

Hydration is key to performing at your best. In its “Selecting and Effectively Using Hydration for Fitness” recommendations, the American College of Sports Medicine suggests downing 2 to 3 cups of water in the two to three hours prior to your workout and ½ to 1 cup of water every 15 to 20 minutes during your workout. If it’s warmer (or you sweat more than the average person), drink a bit more. Unless you’re planning a 90-minute or longer workout, scrap the sports drinks and stick with plain water.

Time it right

Eating right before stepping onto your mat or treadmill can sap your energy, set off cramps or even send you running for the ladies’ room. But going too long without food can leave you without the stamina you need to ace the competition.

To feel fueled throughout your workout, follow the Mayo Clinic’s meal timing guidelines:

  • Small (100- to 200-calorie) snacks should be consumed about 30 minutes to an hour before your workout
  • If you plan to eat a small meal, it should be eaten two to three hours before a workout
  • If you’ll be eating a larger meal, do so no less than three to four hours before exercising

Eat smart and simple

Choose meals or snacks that won’t leave you bloated or gassy when a workout is on your day’s agenda. (Obvious no-no’s include greasy burgers and high-sugar sodas.)

The ideal pre-workout meal or snack is low in fat, moderate in carbohydrates and protein, low in fiber and is made up of familiar foods. Some good choices include:

Eat up to cool down

Within 30 minutes to an hour of finishing your workout, eat a small amount of protein and a whole grain. Meals like English Muffin Breakfast PizzasHealthified Chicken Pineapple Stir-Fry or Healthified Chicken and Black Bean Burritos help refuel energy stores, and build and repair your soon-to-be stronger muscles. Not able to squeeze in a meal that soon? Try some low-fat chocolate milk, a hard-boiled egg or a fruit-and-nut bar likeLarabar for great recovery benefits.

Just remember that how much and how often you eat depends on the duration and intensity of your workout. Tackling a triathlon burns more energy than a restorative yoga class, so make smart choices based on your personal calorie needs.

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