I Say Eat More To Weigh Less!

Yes! You heard me correctly! I've made this error in the past of skipping breakfast and reducing my calorie intake to the minimal and have seen time and time again with friends and family and from experience, "lose weight" but a matter of fact, is you're just losing muscle when you skip meals and your calorie intake it too low.

Many people always complain that they can't eat breakfast or they aren't hungry in the morning or food feels to heavy to start their day. Well, you have to know what to put into your body, what times of the day to eat and so forth. I'm not suggesting to eat a hearty breakfast of steak, potatoes and eggs first thing before you start your day, you need to fuel your muscles and stimulate your metabolism.

I love breakfast and I love to eat out at diners and restaurants. I love big meals too. What works for me to make my 5-6 meals a day and not skip breakfast, is having a glass of lemon water and a cup of green tea to start my day. Then I follow with a green protein shake. 

I have purchased a protein powder by Olympia Labs that is called Ultimate Greens 8 in 1. 

About this item:

Ultimate Greens Protein 8 in 1 with hemp, rice & pea protein is a great tasting, nutrient-rich, complete, whole food drink mix that contains a blend of eight products in one! 

Ultimate Greens provides an unbelievable 13,000 ORAC units per serving!Ultimate Greens Protein 8 in 1 with Hemp, Rice & Pea Protein contains whole food multivitamins, enzymes, patented fiber, antioxidants, gentle cleansers & detoxifiers and probiotics in addition to a whopping 20 grams of protein per serving! No other Greens drink compares. Not only have we provided optimal protein content but we've done it like never before. We blended Hemp, Rice & Pea Protein Isolate, three unique, plant-based , hypoallergenic proteins, in just the right ratio to produce an easily digested, great tasting protein source that is perfectly suited for everyone, especially for those with special and allergic dietary concerns.Triple Blend of Hemp, Rice & Pea Protein - Most greens drinks available today contain little or no protein, only vegetable and fruit powders which can contribute to fluctuating blood sugar levels. When they do contain protein, it is usually derived from soy, rice, eggs, or dairy which are often problematic for those with allergic dietary concerns. Adding this triple blend of hypoallergenic, plant-based proteins addresses these concerns and ultimately provides one of the most complete greens drink available.

Features:

Gentle detoxification and cleansing; Whole food multivitamins

Proprietary hemp, pea protein, rice blend extra fiber

Probiotics; pH Balanced Enzymes; Branch Chain Amino Acids

Antioxidant Protection; 13,000 Antioxidant ORAC Units (per serving); Gluten Free

As you can see I'm in love with this stuff. This is my first "meal of the day." If you can't stomach food in the morning, I highly recommend this protein powder to not only give your body the nutrients it needs but to fuel your muscles, give you energy and clean your digestive system. 

My "second" meal of the day is then my whopping breakfast. I love pancakes and French toast. Instead of buttermilk or white bread, I substitute with buckwheat (see my post about the benefits of buckwheat) and/whole grain bread for French toast. I also have a size of eggs, which means more protein and a side of fruit, for my antioxidant fix. That is my complete second meal of the day! It's easy, I'm full and satisfied and I ate healthy! 

So no more excuses that you can't have breakfast! If those two things don't work for you, opt for Greek yogurt or oatmeal!

Power Up Your Mornings

Looking to lose a few pounds? Dish up a bigger breakfast. Recent research shows that a morning meal that's 400 to 500 calories helps you feel full and may make it easier to stick to your diet. The secret ingredient: approximately 200 calories of lean protein, like eggs or low-fat Canadian bacon. "In our study, people who ate extra protein in the a.m. felt more satisfied," says study author Heather Leidy, PhD, an assistant professor of dietetics and nutrition at the University of Kansas Medical Center in Kansas City. "Protein keeps you fuller longer than carbs, so eating it for breakfast helps you cut calories all day." Taking time for breakfast is one of the smartest things you can do for your health. Women who eat it every day are not only thinner, but they also have lower cholesterol levels and less risk for type 2 diabetes than those who skip it, research shows. That's because breakfast foods tend to be high in health-boosting nutrients like fiber, experts say. Not the morning-meal type? "A lot of people don't have time for it, but they pay the price by overeating later," says FITNESS advisory board member Leslie Bonci, RD, director of sports nutrition at the University of Pittsburgh Medical Center. "It's crucial to have something healthy."

Rise and Dine
Having a big breakfast doesn't mean you have to nibble a tiny salad for dinner. If you're trying to lose weight, stick to a 1200-1,600-calories-a-day plan, aiming for 300 to 500 calories at each meal with enough reserved for a snack or two. 

Air Squat Challenge!!!

Say Yes to Buckwheat!!!

by Steven Lalevich, Demand Media

Buckwheat is not as common in the United States as grains such as wheat or oats, but you can use it in many of the same applications and receive numerous nutritional benefits. You can purchase buckwheat as a flour to use in baked goods or as groats for a hot cereal. Toasted buckwheat, typically referred to as kasha, is also common. However you choose to use it, buckwheat is a good option for adding variety and nutrition to your diet.

Caloric Distribution

A quarter-cup serving of buckwheat contains 146 calories, 1 gram fat, 30 grams of carbohydrate and 6 grams protein. Of the calories in one serving, 79 percent come from carbohydrates, 8 percent from fat and 13 percent from protein. Although buckwheat contains a moderate amount of protein, it is not a complete protein. The carbohydrate content of buckwheat includes 4 grams of fiber, which is 17 percent of the daily value.

Vitamins

Buckwheat is a good source of many essential B vitamins. Each serving contains 15 percent of the daily value of niacin, 11 percent riboflavin, 5 percent pantothenic acid, 4 percent vitamin B6, 3 percent thiamine and 3 percent folate. Buckwheat is not a good source of vitamins A, B12, C, D, E or K.

Minerals

Buckwheat is an excellent source of many essential minerals. One serving provides 28 percent of manganese, 25 percent magnesium, 23 percent copper, 15 percent phosphorus, 7 percent zinc, 6 percent potassium, 5 percent selenium and 5 percent iron. The iron content of buckwheat is not as bioavailable as it is in animal sources; however, you can increase its absorption by consuming it with foods containing vitamin C, such as orange juice.

Benefits

Wheat and wheat products contain a protein called gluten, which is not tolerated by people with celiac disease. Although buckwheat sounds like a wheat-related grain, it actually is not a grain and does not contain gluten. Buckwheat is fruit seed and is classified as a pseudocereal, along with plants like quinoa and amaranth.

Features

Buckwheat is rich in many phytonutrients that promote health and may help prevent the onset of chronic diseases. Buckwheat is a good source of the antioxidant flavonoid rutin, which may help to protect the heart against oxidative damage. Other phytonutrients in buckwheat include lignans, phenolics and chiro-inositol, each of which has specific health-promoting effects. For example, chiro-inositol may help lower blood glucose levels in people with diabetes.

2 Week Leg & Ass Building Program

I'm excited to introduce this program since its about time to switch up my routine exercises and incorporate some mass building techniques to help strengthen my hamstrings and glutes. 

Monday, Wednesday and Friday Exercises:

Seated Leg Curl: 

4 sets / 15-20 reps

Max Weight: 60lbs each leg , 120lbs total 

Angled Leg Press:

4 sets / 15-20 reps (feet high on platform)

Max Weight: 180lbs

Angled Leg Press: 

4 sets / 15-20 reps (feet low on platform)

Max Weight: 90lbs

Lying Leg Curls: 

4 sets / 15-20 reps 

Max Weight: 60lbs

Stationary Reverse Dumbbell Lunge:

4 sets / 15-20 reps

Max Weight: 45lbs each side 

Stationary Narrow Squat (no weight)

200 squats 

Stationary Deep Squats (no weight)

200 squats 

Barbell Back Extensions: 

4 sets / 15-20 reps

Max Weight: 60lb barbell 

Barbell Squat: 

4 sets / 15-20 reps

Max Weight : 40lb barbell

Machine Hack Squat:

3 sets / 8-10 reps

Max Weight: 90lbs

Beauty Secrets Through Nutrition

Get glowing skin, thicker hair, lustrous peepers and a fitter body, all with a little help from these super foods, says nutritionists.

You don't have to starve yourself to look good. All you need is to eat the right foods. Here's a beauty diet plan carefully put together by our expert to help you look fabulous

Eyes 

Green vegetables: Spinach, zucchini, broccoli and brussels sprouts contain a caroteinoid called lutein and a pigment called zeaxanthinan. Both defend your cells from free radicals and help keep your eyes lustrous. Avoid overcooking for best benefits. Steam or saute, instead.

- Orange and other vegetables that are rich in antioxidants and fibre work against under-eye puffiness.

Skin 

Probiotic yoghurt: It contains good bacteria that help your skin look healthy. Eczema sufferers can benefit a great deal from a daily intake.

Fish: Oily fish such as sardines and mackerel contain omega-3 fatty acids that reduce skin inflammation and keep it moisturised. They also promote elasticity, keeping wrinkles at bay.

Berries: Strawberries, blueberries, etc., contain antioxidant phytonutrients that get rid of free radicals in the blood and guard your collagen, thereby boosting skin repair. Collagen makes your skin supple, smooth and plump.

Nails 

Have chicken, turkey, pork, milk, cheese, yeast, peanuts, beans, wholegrain cereals to avoid brittle nails. Pumpkin seeds are one of the most concentrated non-meat sources of zinc. But many vegetarian foods also contain phytic acid that binds with zinc, making it unavailable to the body. Hence, take a Vitamin C supplement. It will make zinc more available.

Hair 

Poultry: Lean meats like chicken and turkey provide high quality proteins, essential for growth, repair and maintenance. Low-fat milk products such as skimmed milk, yogurt and cottage cheese are great sources too. If you like eggs and don't suffer from high cholesterol, have one yolk a day. It contains Vitamin B-12 which promotes hair growth and prevents hair loss.

Salmon: It contains omega-3 fatty acids, B12 and iron. 

Flaxseeds: What salmon does for non-vegetarians, flax seed does for vegans. 

Oysters: Try oysters for faster hair growth. They contain zinc. 

Whole wheat and brown rice : Make sure you include whole wheat, brown rice and fortified cereals in your everyday diet

Coconut Oil vs Mineral Oil

Mineral oil is an odorless and colorless substance that is made from petroleum jelly. It is found in many different products such as, baby lotion, ointments, hydraulic fluid, wood preservative, pesticides, facial creams and even electrical transformers. Before synthetic oils were invented, mineral oil was used primarily as a lubricant for mechanical parts and machines that require a gliding motion.

The Environmental Working Group cites mineral oil as possibly containing cancer-causing polycyclic aromatic hydrocarbons (PAHs). When used on the skin, mineral oil only keeps the area that it is applied moist while forming an impenetrable seal that prevents your skin from breathing.

Because your skin is the body’s biggest organ, it plays a pivotal role in the removal of toxins. If your skin cannot breathe, it cannot do its job and your health may suffer as a result. Coating your body in mineral oil is like wrapping yourself in plastic wrap. In addition, mineral oil also attracts moisture from cells deep in the skin which causes cell renewal to slow and collagen to break down. This in turn damages connective tissue and can cause premature aging.

There are over 4,000 published studies which link the use of mineral oil back to negative health conditions. According to the Department of Epidemiology, School of Public Health, UCLA, workers in an aerospace manufacturing facility who were exposed on a regular basis to mineral oil, were at an increased risk of developing and/or dying from lung cancer, melanoma and cancers of the esophagus and stomach along with non-Hodgkins lymphoma and leukemia.

The Perfect Alternative

Nature has provided the perfect alternative for healthy and vital skin: pure, extra virgin coconut oil. Organic coconut oil has been used for thousands of years medicinally and is clearly a better option than any petroleum based product.

The wonders of coconut oil taken internally and applied directly to the skin are well documented with an ever increasing volume of scientific information accumulating daily. Not only can coconut oil help reduce abdominal fat and help reduce cravings for unhealthy foods, but it can act as a moisturizer for all skin types. Studies (see resources) point to the ability of coconut oil to heal wounds, treat dermatitis as well as serve as a replacement for antibiotic treatment of acne.

Coconut oil helps to clear away dead skin cells and can also be combined with coconut crystals, sea salt or other natural exfoliating substances to make a very useful facial scrub that leaves the skin feeling soft and clean. No need to spend money on special products when you can use coconut oil. A simple scrub can be made by mixing one cup of coconut crystals with 1/2 cup of organic coconut oil.

People living in the tropics have beautiful, wrinkle-free skin and this is due, in part, to their use of coconut oil. This medium-chain fatty acid protects and heals the skin at the same time. Coconut oil is also an effective sunscreen, blocking out 20% of harmful rays.

Coconut oil puts nutrients back into your skin as opposed to mineral oil products that suffocate the skin and provide no nutritional benefits. If you want to use coconut oil as a moisturizer, be sure to start with a very small amount. If you put too much on your skin it will be a mess and your skin will not be able to drink it all in. A little bit goes a long way and this makes it an extremely economical choice for a moisturizer.

Coconut oil is safe for children of all ages, including babies and can help heal up a mean diaper rash in no time.

Will you trust your skin to coconut oil like the islanders have been for thousands of years? We think you will be pleased with the results.

-The Alternative Daily