Cauliflower Mini Biscuits

Great healthy toddler food or food in general on the go!

Ingredients:

1 large head of cauliflower
3 cloves of garlic
2 eggs
2 egg whites
1/2 cup of 2% low fat cheddar cheese
1/2 cup of gluten free bread crumbs
1 teaspoon of sea salt & garlic powder

Directions:

Preheat oven to 375F.
Spray a mini muffin tray with coconut oil spray.
In a food processor, finely chop the cauliflower with the garlic.
Put in a microwave for 10 seconds or in a pan with NO water for 2 minutes with a lid.
In an electric mixer, whip the egg whites until firm.
Add in the 2 other eggs.
Add all dry ingredients, spices and cauliflower mix.
Spoon into the muffin tray.
Cook for 35-40 minutes.

Negative-Calorie Foods and Their Connection to Weight Loss

Wouldn’t it be nice to eat certain foods and lose weight? That’s the thought behind so-called “negative-calorie foods” or foods you can eat that are so low in calories they technically shouldn’t count. They supposedly take up more energy to chew and digest than they contain, so they don’t contribute to your calorie surplus (a.k.a. weight gain). The question is: Do they work?

Negative-Calorie Foods and Their Connection to Weight Loss

Negative-calorie foods are usually fruits, vegetables and other low-calorie snack items—foods that we subconsciously label as “healthy” (check out the chart below for more examples). The idea that negative-calorie foods help with weight loss comes from simple reasoning:

1. You burn more calories eating these foods than they actually contain.
Negative-calorie foods are low in calories but high in fiber and water, with some items containing up to 90% water by weight. As you know, water adds volume but zero calories. Fiber, though a carbohydrate, is difficult to digest so you don’t extract as many calories from high-fiber foods compared to low-fiber foods. Fibrous foods force you to chew more often, which theoretically burns extra calories (though not many!).

Examples of Negative-Calorie Foods

FRUITS
Blueberries
Citrus fruits
Melons
Apples
Peaches
Grapes
Apricots
Tangerines
Cherries
Prunes

VEGETABLES
Celery
Lettuce
Onions
Broccoli
Cauliflower
Spinach
Cucumbers
Beets
Carrots
Green beans
Spinach
Turnips

OTHER
Air-popped Popcorn
Rice Cakes
Edamame
Bulgar
Wheat Bran
Shirataki Noodles
Egg whites


2. You feel fuller from these foods so you eat less unhealthy foods.
The volume from the water and fiber doesn’t contribute much to calories but impacts satiety. By filling up on negative-calorie foods, you feel fuller and are less apt to choose energy-dense foods full of empty calories (think: potato chips).

While these are two enticing reasons, the reality is you can’t just count on negative-calories foods to help you lose weight because:

1. You don’t use as many calories to process and digest food as you might think.
According to the Academy of Nutrition and Dietetics, our bodies only burn about 5–15% of calories from this phenomenon. For someone who needs 2,000 calories per day, only 100–300 calories would be used to process and digest foods. You could consume way more calories than that while watching a movie and eating a bowl of grapes!

2. Low-calorie foods may not be as satisfying as a smaller amount of energy-dense foods.
You can still overeat low-calorie foods and contribute more calories than you think to your daily intake.

Rethink Negative-Calorie Foods

A glance at the negative-calorie foods chart above might have you thinking: “Wait a minute, these foods look pretty healthy!” You’re correct. You should choose fruits and vegetables often as part of a balanced, healthy diet; in addition, the fiber in these foods make them beneficial for weight loss. The caveat, though, is your relationship with these foods. If you view negative-calorie foods as a way to put your mind on autopilot so you can eat without being mindful of calories and portion sizes, think again.

Regardless of the dietary makeup of the food you’re eating, there is no research to support that more calories are used to metabolize a food than the number of calories the food contains. When it comes to weight loss, choosing a variety of foods, burning energy through exercise, and learning about your habits through tracking is the most sustainable plan.

Via My Fitness Pal

How To Get Into the Fitness Zone

You may have heard people talk about a runner’s high or being in the zone. Sport psychologists call it flow state, but it all means the same thing: it’s the moment in time when you both feel and perform your absolute best. On average, people can easily access about 65% of their absolute strength. When you get into a flow state, you have the opportunity to push your strength to its absolute threshold. In this state, you’ll jump higher, lift more, reach farther, and hold poses longer – all while loving every minute of it!

The state is the result of your brain releasing five brain chemicals known as neurotransmitters into the body. To easily explore the differences between them, let’s enlist the help of some old friends: The Muppets.

Dopamine most closely resembles Elmo. Enthusiastic, engaged, and always wanting to experience new things, Elmo continues to seek adventure and creativity. Even when he doesn’t have all the skills necessary to do what he wants, he focuses and gets physically energized to perform the best he can.

Norepinephrine can be compared to Animal. This wild drummer is full of intense energy and keeps himself locked on select targets (e.g. the drums) which keeps all other distractions at bay.

For endorphins, we can look to How to Get Into the Fitness Zone Bear, the group’s resident comedian who wants nothing more than to relieve everyone’s pain and produce pleasure with his jokes.

Anandamide is Gonzo, that daredevil who takes pride in everything that he does. Gonzo doesn’t often let fear get in his way of experimenting with new acts. In fact, his positive state prepares his body for even the most painful and ill-advised performances.

Lastly, serotonin is the one and only Kermit the Frog, the Muppet everyone calls upon to help them cope with adversity. He’s also good at giving everyone warm and fuzzy feelings long after the show is over, despite being cold-blooded.

When you’re in a flow state, all five of these neurotransmitters act as powerful painkillers and allow you to physically and mentally reach new heights.

Here are three things you can do to help yourself achieve a flow state:

 1. Clear Process Goals. Flow is not about having clear outcome goals such as finishing a workout or losing 10 pounds. It’s about using clear goals to help you stay in the present moment. Before you’re about to perform an exercise, set a clear goal. It could be one more rep, five more seconds, lifting two more pounds, etc. Clear process goals center your mind, narrow your focus, free you from distractions, and create self-confidence.

2. Get Feedback. The more you know how you’re doing and the faster you can course correct any issues, the greater your chances of finding flow. While performing each exercise, quickly assess your technique and effort. Ask yourself if there is anything you should correct or if you can give more effort. When you can quickly and immediately assess your performance, you can also quickly and immediately figure out if anything needs to be improved for the next set. With this tight feedback loop, you continue to stay in the present moment, feel in control and energized, and believe in your ability to push your limits.

3. Challenge Yourself. Understand that your attention will be most engaged when you choose an exercise that is just above your current ability level. Tasks that are too challenging elicit fear and self-doubt. Tasks that are too easy make room for distractions.

Via: Team Beachbody Blog

Dill Baked Chicken Quarters

Ingredients:

4 skin-on chicken leg quarters, with bone

 

¹⁄₂ cup (low sodium) soy sauce

 

1 teaspoon garlic powder

 

1 teaspoon sea salt

 

1 teaspoon seasoning salt

 

1 teaspoon dill weed

Directions

1. Preheat oven to 375.
2. Line a large glass baking dish with foil.
3. Remove excess fat from chicken quarters.
4. Separate the skin from the chicken, taking care that the skin stays attached at most points on the chicken. (You just want a flap. Do not remove the skin).
5. Brush the chicken (under the skin) with soy sauce.
6. Sprinkle some garlic powder, seasoned salt and dill weed on the chicken under the skin (I estimated the 1 tsp measures. Use as much or as little as you're comfortable with) and rub into the chicken.
7. Arrange the leg quarters in the pan, skin side up, taking care not to crowd. They need space to cook properly.
8. Brush both sides of the leg quarters with soy sauce.
9. Sprinkle the skin with garlic powder, seasoned salt and dill weed (to taste).
10. Place on middle rack in over and bake uncovered for an hour.
11. After an hour, increase oven temp to 400 and bake 15 minutes.
12. Chicken is done when internal temp reaches 165 (insert meat thermometer at thickest part of thigh, taking care not to touch the bone).
13. Let stand for 5 minutes before serving.

Peppermint Mocha Latte

 

 

Come the holiday season, I love peppermint mocha lattes. But, they’re full of a ton of additives. The ingredients of the Starbucks version (my personal favorite) are: espresso, milk, mocha sauce (corn syrup, water, high fructose corn syrup, sugar, cocoa (processed with alkali 13%), potassium sorbate, artificial flavor), and peppermint-flavored syrup (sugar, water, natural flavors, preservative, sodium benzoate, citric acid), whipped cream, and dark chocolate.
Calories in one Tall nonfat Peppermint Mocha Latte with no whip (add 70 calories and 7 grams of fat for whip):

Hmm. This prompted me to ask our incredible nutritionists to whip up their own version. I couldn’t be happier, and I think you’ll love it too. If you swap almond milk for nonfat milk and leave out the honey, you can enjoy it vegan.

Total Time: 10 min.
Prep Time: 5 min.
Cooking Time: 5 min.
Yield: 1 serving

Ingredients:

 ½ cup nonfat milk (or unsweetened almond milk)
2 Tbsp. unsweetened cocoa powder
½ tsp. raw honey (optional)
¼ tsp. pure peppermint extract
1 cup brewed black coffee (or 1 shot espresso)
1 fresh mint leaf (for garnish; optional)

Preparation:

 1. Bring milk, cocoa powder, and honey (if desired), and peppermint extract to a boil in medium saucepan over medium heat, stirring occasionally.
2. Remove from heat; mix vigorously with a whisk until frothy.
3. Pour coffee into a large serving mug; top with milk mixture.
4. Garnish with mint leaf if desired.



Via: Team Beachbody Blog

The Best Foods to Fight Fatigue

Exhaustion isn’t a good look on anyone, but it’s all too easy to burn the candle at both ends in the always-connected world we live in. And when that energy slump hits, you need help. But that doesn’t mean downing a dozen cups of coffee or reaching into the candy bowl.
Sugar and caffeine will give you a quick rush, but that’s often followed by a crash. So if you’re searching for sustained energy, look for food with complex carbs, protein, and fiber. We put together this cheat sheet of things to eat and drink to beat fatigue—and a few foods that sabotage your efforts to get pumped up.

The Best Foods

1. Water                     

The next time you’re feeling drained, try guzzling good old H2O. Dehydration may actually be at the root of your fatigue. It can lead to headaches, ruin your concentration, and put you in a sour a mood. So hit the watercooler stat. 

2. Chia Seeds

Talk about something small but mighty. Chia seeds help with hydration by absorbing 10 times their weight in water. Plus, they have the right ratio of protein, fats, and fiber to give you an energy boost without a crash.

3. Bananas

Consider this the green light to go bananas when you’re running low on fuel. In one study, researchers discovered that eating bananas worked as well as sports drinks at keeping cyclists fueled. The potassium-packed fruit also includes a bunch of good-for-you nutrients (like fiber and vitamin B6) that you won’t find in a bottle of Gatorade. 

 

4. Quinoa

With all its protein, fiber, and iron, quinoa is the perfect thing to reach for when you’re looking to recharge. And if you need an on-the-go upper, whip up these quinoa muffin bites and grab ‘em before hitting the road.

5. Green Tea

By now, it’s no secret that green tea has a slew of health benefits. You can add putting some pep back in your step to the long list. The combination of caffeine and L-theanine give you energy without the jitters. Bonus: Research suggests that green tea boosts brainpower as well, which may come in handy when you’re down to the wire at work. Take the time to brew the tea yourself because store-bought varieties often have lots of added sugar.

 

 

6. Oatmeal

The cozy breakfast food—though, let’s be honest, you can enjoy it any time of the day—will keep energy levels up. That’s because it’s high in fiber and comes with a decent dose protein. Plus, oatmeal has a low glycemic load, a fancy scientific way of saying it stabilizes blood sugar levels. (Just make sure to steer clear of instant oatmeal packets, which can be packed with sugar and salt.) Oatmeal is also super versatile—just take a look at these 30 delicious recipes to keep food boredom at bay.

7. Almonds

Certain kinds of fat are friends, not foes, particularly when you’re talking about replenishing your energy. And almonds are packed with healthy monosaturated fats that are just what your body needs for a pick-me-up.

 

8. Beans

Beans keep you going thanks to a stellar trio of carbs, protein, and fiber. The protein fills you up, the carbs provide energy, and the fiber helps regulate blood sugar. Black beans in particular are your BFFs when it comes to an energy boost—try this black bean soup recipe next time your tank needs refilling.

9. Whole-Wheat Bread

Your body needs carbs for energy, but not all carbs are created equal. Whole-wheat bread is great for a long-lasting energy kick. It's is a complex carb, meaning it raises your blood sugar gradually instead of hiking it up at turbo-speed. 



Foods To Avoid

1. Honey

Sure, honey has some serious health benefits, but it’s not something you should be reaching for if you’re looking for sustained energy. Adding a few teaspoons to your tea or yogurt will give a quick rush of energy that spikes your blood sugar, which means a crash can follow.

2. Energy Drinks

If you’re looking for a pick-me-up, don’t reach for a Red Bull. Research suggests energy drinks may do little to curb sleepiness. The combination of caffeine and sugar puts your body through the ringer and may just leave you feeling dehydrated and fatigued.

 

© istock/Getty Images White bread

3. White Bread

While complex carbs keep your energy levels in a steady state, simple carbs, like white bread, can take your blood sugar on a rollercoaster ride. Not what you want when you're keeping a busy schedule.

4. Candy

There’s a reason you’re always hearing about sugar crashes. As anyone who’s made their way through their Halloween loot can attest, an energy low inevitably follows. While sweets may give you a quick hit of energy, it’s only a matter of time before you once again find yourself dragging. After all, candy’s made up of simple carbs and sugar (which spikes blood sugar only to let it drop way back down). How sweet it isn’t.

5. Junk food

It’s a cruel fact of life that the most accessible, easy-to-grab, and oh-so delicious foods wreck havoc on energy levels. Research has found that diets high in processed food tend to lead to weight gain and a more sedentary lifestyle.¹ Talk about a lose-lose situation.
More on MSN
5 ways to lose weight in a hurry

3. White Bread

While complex carbs keep your energy levels in a steady state, simple carbs, like white bread, can take your blood sugar on a rollercoaster ride. Not what you want when you're keeping a busy schedule.

4. Candy

There’s a reason you’re always hearing about sugar crashes. As anyone who’s made their way through their Halloween loot can attest, an energy low inevitably follows. While sweets may give you a quick hit of energy, it’s only a matter of time before you once again find yourself dragging. After all, candy’s made up of simple carbs and sugar (which spikes blood sugar only to let it drop way back down). How sweet it isn’t.

5. Junk food

It’s a cruel fact of life that the most accessible, easy-to-grab, and oh-so delicious foods wreck havoc on energy levels. Research has found that diets high in processed food tend to lead to weight gain and a more sedentary lifestyle.¹ Talk about a lose-lose situation.

Via : msn.com

What kind of Workout Is Best For You?

If you’re unsure what type of workout can deliver not only the results you’re looking for, but also the incentive to do it enough to even see results, take heart. Everyone struggles with this at some point—even the fittest people at the gym.

The key is finding something you actually enjoy doing so that you can stay consistent and excited about it. Whether that’s a different workout every week or a daily power walk, select something that’s realistic for your life and easily accessible so you have no excuse not to get out there and exercise. Read on for ideas of the types of workouts that might work best for you.

If you … get bored easily: Mix it up! If just the thought of hitting the elliptical makes you yawn, then you’re probably the type of person who needs a little more variety in your exercise diet. Doing different workouts throughout the week will keep you on your toes—and will allow you to work on strengthening different parts of your body. Set up a loose schedule for yourself so that you stay on track (say, cardio every Wednesday and strength work on Sundays). Or look into a service like ClassPass, available in multiple major cities, where you can test out a gamut of workouts, from Bikram to barre. Who knows, maybe one will stick—and at least you’ll have plenty of fun in the process.

If you … thrive on goals: Train for a 5K. Or a 10K. Or a 24-hour spin-a-thon. Whatever looms large in your head as something slightly out of your reach, pick it and go for it. (Just be realistic about your goal: If you’ve never run a step, 6.2 miles may be too tough of a challenge.) The initial act of registering for the event—especially paying the entry fee—will make you more motivated to get after the goal. Then come up with a training plan that works for your fitness level and lifestyle. Give yourself at least 12 weeks to prep for the event, then plug workouts into your calendar with automatic reminders so that you stay on track with your training. And when you cross that finish line? Celebrate your accomplishment—then go for an even bigger goal.

If you … are too busy to make it to the gym: Get it done at home. Set yourself up for at-home exercise success by investing in a few key fitness items: a yoga mat, medicine balls or kettlebells and light free weights. Then carve at least 30 minutes into your day for sweating it out. (Need a jump start? Check out these low-impact cardio workouts.) Do yourself a favor, and track and share your workouts on MapMyFitness so that you can see your progress—and stay motivated to get it done on the daily.

If you … are supersocial: Get into a group. Join a boutique cycle studio, a local running club or a Masters swim team, or check out CrossFit. Diving into a team environment is fun but also, more importantly, it holds you accountable since it’s much more obvious when you bail (and when you’re slacking). Plus, when the workout gets supertough, you’ll get that “we’re-all-in-this-together” vibe that’ll have you pushing until the end. Then you can all go out for happy hour or brunch together afterward to toast your hard efforts. Bonus!

If you … are prone to stress: Zen out. The obvious choices here are yoga and Pilates, where you are forced to slow down, focus on your breathing and really tune into your mind-body connection. (Or try these stress-reducing moves that increase flexibility.) But other activities can provide just as much internal peace and with an even better cardio boost. Try swimming laps or going for a hike in your favorite scenic spot. Whatever you do, don’t skip your workout: Studies show that just five minutes of aerobic exercise can begin to stimulate antianxiety effects.

Via: My Fitness Pal

Understanding The 21 Day Fix Program

One of the more difficult parts of starting any new diet or nutrition program is figuring out portion control. The color-coded 21 Day Fix containers were created to help solve this problem and make portion control easy and intuitive and get you away from the hassle of calorie counting. If it fits and it’s on the approved food list, you can eat it!

 

 

How the 21 Day Fix Containers Work

 

There are six colors corresponding to six different types of foods:

The green container is for vegetables. These can be cooked or raw, sliced or chopped. Some examples include lettuces, kale, squash, peppers, mushrooms, and onions. Go ahead and really squish the lettuce into there to create a voluminous salad!

The purple container is for fruits. Berries can easily fit into this container as can grapes and cherries, but you’ll want to cut larger fruits like watermelon, or fruits with pits, like peaches.

The red container is for protein. Fill it with chicken breast, yogurt, eggs, tofu, or shellfish. For some of the other protein, consult the food list in your guide.

The yellow container is for more caloric carbs, as well as starches. This is where you’ll fit in foods like rice, beans, sweet potatoes, and whole-grain pasta into your diet. For foods that don’t easily fit into your container such as waffles and tortillas, the portion amounts are in your 21 Day Fix guide.

The blue container is for healthy fats. Mashed avocado, nuts, cheese, and hummus are just a few of the things you can put in this container.

The orange container is for seeds and dressings. It is the smallest and is used for calorie-dense foods like seeds, olives, coconut, and 21 Day Fix-approved dressings.

There is also a teaspoon measurement included in the 21 Day Fix program, and this is for oils and butters, such as olive oil and peanut butter. A teaspoon is not provided with the containers, so you’ll need to use your own. (And who doesn’t have a teaspoon in their kitchen?)

How To Use Them

Now that you know what goes in the containers, it’s time to use them. Although you don’t have to count your calories each day, you should use page 4 of your guide to figure out approximately how many calories you need in a day. Once you do, take a look at the 21 chart on page 19 that will let you how many containers of each color you should eat each day for your calorie range. If you’re paying attention to macronutrient percentages, you’ll notice that the plan is roughly 40% carbohydrates, 30%protein, and 30% fat.

Although the guide contains recommendations for how much of one type of food can fit into a container, you can mix and match foods of the same category to fill a single container. For example, if you don’t want to use a whole green container for spinach, then you can fill one half full of spinach and the other half full of carrots, and it will still equal one green container.

As convenient and transportable as the containers are, you don’t have to eat out of them. You can measure out the portions in the containers and then empty the container out onto a plate or into a bowl.

 

 

 

Why the 21 Day Fix Container System Works

You don’t have to count calories. You only count containers. And it’s a lot easier to keep track of three green containers than x number of calories.

It’s definitely enough food. Often when people begin this program, they find that they’re full even before they’ve finished all their container portions for the day. That’s because healthy food has more volume than junk food. If you find you find this is the case for you, only eat what you can, but make sure to eat a little from all the containers instead of just filling up on your favorite kind and avoiding what you like the least.

 



 

 

It’s practical. Portion control is about moderation and being aware of what you’re eating. The containers help you do this. After you’ve completed your first 21 days, you’ll have a good idea of how many fruits, vegetables, lean proteins, and healthy fats you should be eating every day. Need some ideas on how to use yours containers? The creator of the 21 Day Fix, Autumn Calabrese, created the FIXATE cookbook for you. And, you're also welcome to join my monthly 21 day fix boot camps for extra help, support, meal ideas, recipes, and more!

Via:Team Beachbody Blog

How Your Metabolism Changes in Your 20s, 30s, and 40s

A.K.A. why you need to start strength training right now.
When you’re a kid, you can wolf down candy bars, fast food, and frozen pizza bagels without a second thought—you know it won't impact your weight. Now, you're a hardcore veggie eater and struggle to lose those extra few pounds. Why does this happen? As you likely know, your metabolism takes a nosedive over the years and ultimately impacts your waistline.

 

Now that we've got that out of the way, here are all the ways your natural calorie-burning power transforms as you age—and what you can do to keep it in high gear.

 

In Your Twenties...

 

 

 

You Hit Your Peak 

Most women enjoy their highest basal metabolic rate (the number of calories you burn by just being alive), in their late teens or early twenties, says Christopher Ochner, Ph.D., weight-loss expert at Mount Sinai Hospital in New York. Some women will hit it a bit earlier, others later, which has a lot to do with genetics, but your activity level also plays a big role. After all, the more you hoof it around campus, play on intramural teams, and hit up the university weight room, the more calorie-torching muscle you’ll build and the higher your metabolism will be, he says. Plus, until you’re about 25 or so, your body is still building bone, and that process burns up calories.

 

But It Doesn’t Last Long

According to the American Council on Exercise, your basal metabolic rate drops roughly one to two percent per decade. “By the late twenties, many women notice that they can’t eat the same things they used to without gaining weight and that the weight doesn’t fall off as easily as it once did,” says Ochner. Since this drop starts right about the time people settle into the (largely sedentary) workforce—and start losing muscle—your office job might actually be to blame, he says. Buzzkill.

 

 

In Your Thirties...

 

 

 

The Fattening Cycle Continues

As you lose muscle, your natural calorie-burning ability slows even more. And as you lose muscle and gain fat, fat can develop into the muscle and cause weight gain and metabolic dysfunction, says Caroline Cederquist, M.D., creator of bistroMD and author of The MD Factor. To add insult to injury, during your thirties, you aren’t producing as much human growth hormone as before (no more growth spurts for you!), which also leads to a dip in your metabolic rate, she says.

However, strength training can help you build muscle and produce more human growth hormone, both of which keep your metabolism running as fast as (or faster than) it did when you were 20.

 

Pregnancy Can Go Either Way

If you decide to bring a baby on board, pregnancy can give your metabolism a bump—but not enough to start eating your normal diet times two. “Yes, you need to eat for yourself and the baby, but that baby might only be a couple millimeters large, so you don't need that many extra calories,” says Wesley Delbridge, R.D., a spokesperson for the Academy of Nutrition and Dietetics.

During pregnancy, you'll likely burn about 200 extra calories a day, says Delbridge. Women who are at a healthy weight before pregnancy should only gain about 25 to 35 pounds during those nine months, he says. Unfortunately, according to a 2015 study published in the journal Obstetrics and Gynecology, almost half of women gain too much weight when they’re preggers—which can contribute to muscle- and metabolism-wrecking insulin resistance.

 

Breastfeeding to the Rescue

A huge calorie burn comes from breastfeeding. The average woman who's breastfeeding full-time can expect to burn an extra 500 to 1,000 calories per day, says Delbridge. Unfortunately, as soon as you start weaning your little one, your metabolism goes back to pre-pregnancy levels—as long as you haven’t lost any muscle since you got pregnant.

 

 

 

In Your Forties...

 

 

 

 

 

Your Hormones Tank

Around 40, your baby maker prepares to close up shop, and your levels of estrogen, progesterone, and (again) human growth hormone decrease, says Cederquist. So unfortunately, your metabolism follows suit. That means you'll have to focus on reducing your caloric intake during your forties in order to maintain your weight, says Delbridge. If you're working out, that might only amount to eating about 150 less calories per day, he says. But if you don't exercise and sit most of the day, you'll probably have to cut more calories to stay svelte.

 

Building Muscle Becomes a Non-Negotiable

Okay, so this is a must at any age, but around age 40, your body’s natural decline in muscle mass, called sarcopenia, sets in. To combat the loss of lean mass and keep your metabolism revved, you really have to turn to strength training. (But, hopefully, you have already!) According to research from the Harvard School of Public Health, people who lift weights put on less belly fat as they age than cardio bunnies.

 

While any exercise will help you burn calories while you’re at the gym, strength training gives your metabolism the biggest boost after your workout ends, says Ochner. On top of pumping iron, eating enough protein (about 100 to 120 grams a day) will boost your efforts to get stronger. “A woman who was sedentary in her twenties and thirties can actually have a higher metabolic rate in her forties if she exercises and changes her diet,” says Cederquist. 

Via: MSN

13 Candy Alternatives to Give to Trick-or-Treaters

Admittedly, no one wants to be like that weird neighbor down the street. You know, the one who gave out Bic pens or cough lozenges for Halloween. At the same time, if you’re working on getting fit, you probably feel at least a tiny bit guilty dumping a handful of sugary junk into trick-or-treaters’ bags, especially with child obesity rates at an all-time high.

In light of that, we thought we’d offer you a few healthier options, some culled from our experts, some from you! Here’s our list of candy alternatives you can hand out tomorrow night. And, consider this, since most houses will be handing out candy, your treats will stand out (in a good way) from the bunch!

Sunflower Seeds Mini Pack
Sunflower seeds are incredibly labor intensive, so kids tend to reach satiation or boredom before they can overeat. The sodium is a little dodgy, but the fats are all good and they pack a nice little bit o’ fiber.

Crayon 4-Packs
No kid can have enough crayons. And they inspire creativity instead of obesity. You’re not going to get much healthier than this, provided kids don’t eat the crayons, of course.

Pretzels Mini-Pack
Yes, we know, refined flour. But no fat and little or no chemicals. A 100-calorie pack of pretzels is such an improvement over, well, any candy.

Bubbles
This simple toy can lead to hours—or at least minutes of entertainment.

Temporary Tattoos
Rebellion, man! That’s what Halloween is all about. Kids will walk away from your house happy and healthy and, if you’re lucky, you’ll really annoy a few parents. Those things don’t come off in the bath, ya know. (They do, however come off with a little rubbing alcohol.)

Fitness Passes
Crystal (@Crickey13) had the great idea of inspiring fitness in a fun way. She “bought swim/skate passes for the kids! Great exercise and fun too!”

Fruit “Snack” Rolls
They may not be as good as a real piece of fruit, but they’re individually wrapped and they usually contain about 1 gram of fiber for every 12 grams of carbohydrates.

Pirate’s Booty
Katheen Larsen (@Markaval) likes to hand out this cheesy snack. “I tried to do glow-in-the-dark fangs, but they aren’t individually wrapped.”

Finger Trap
Remember these little bamboo puzzlers? Stick your fingers in each end of the tube—and you can’t get them out!

Stickers
There’s something about kids and stickers. They’ll be happy to sticker themselves, each other, and all sorts of stuff with Halloweeny stickers. Can’t find Halloween stickers this late in the game? Pick up animal or fantasy themed ones!

Halloween props
Most stores carry bags of spider rings, bouncy eyeballs, or snakes. Or consider handing out Halloween-themed pencils and erasers. The fun of these will last long after the Halloween sugar high is gone.

Glow in the Dark Sticks
Courtney (@Wolfey10101) likes to hand out glow sticks! We loved these as a kid and kids will have fun waving them around as they trick or treat.

Finger Puppets
If you can find them, those little monster finger puppets are super fun at Halloween both for terrorizing siblings…and parents.

What do you like to hand out for Halloween?

Via: Team Beachbody

Cryotherapy - Can You Freeze Your Way To Weight Loss?

This is very interesting but not sure I am into freezing myself.......I will stick to my workouts and clean eating for now.

It sounds like something out of a sci-fi movie: Strip down to your skivvies and step into an icy chamber cooled with liquid nitrogen, where temperatures plummet to nearly 200 degrees below zero. In just a few minutes, the frigid temps — colder than any part of Antarctica —can supposedly zap inflammation and boost metabolism, giving you a killer endorphin rush in the process.

But whole-body cryotherapy — or “cold therapy” — has actually been around since the late 1970s (the same decade that gave us Alien, the first Star Trek feature film, and Star Wars), when it was introduced as a treatment for rheumatoid arthritis. Since then, localized cold therapy has proven effective for destroying skin lesions (ever had a wart frozen off?) and whole-body cryotherapy has gained popularity among elite athletes as a way to soothe sore muscles (Kobe Bryant and LeBron James swear by it). Marcus Elliot, MD, founder and director of P3, an elite training center and research lab in Santa Barbara, CA explains. “It appears there is a large, whole-body decrease in inflammation. This can improve recovery post-training [and] in some cases reduce chronic pain. The mechanism isn’t really well worked out, but it appears to reduce the levels of at least two pro-inflammatory chemical intermediates.”

Now, devotees claim that cryotherapy can also speed up weight loss. The theory is that your body goes into survival mode when exposed to the brutal cold; this supercharges your metabolic rate and torches about 800 calories in the process. Cryo spas claim this type of therapy can also boost energy, banish stress, improve sleep, and alleviate skin conditions like psoriasis. Not bad for a three-minute spa treatment.

If these whole-body benefits are legit, it’s no surprise that cryo spas are suddenly popping up all over the country. But is it too good to be true? The short answer: It’s too soon to tell. “We saw an initial increase in metabolic rate, but no consistent results for lasting weight loss,” says Dr. Alan Christianson, a naturopathic medical doctor (NMD) in Phoenix who has studied cryotherapy.
Dr. Elliott was among the first — possibly the first — to open a cryotherapy chamber on the West Coast after hearing rave reviews from a sports scientist for the San Antonio Spurs, but is cautiously optimistic about the potential weight-loss benefits. “We were one of the earliest adapters, but my interest was from reading the literature on reducing pro-inflammatory components…I was very dubious of the weight loss claims,” he says. “However, I wouldn’t be surprised if there is a caloric bump post-cryotherapy. There is definitely a big release of norepinephrine or adrenaline, and subjectively, it feels like you are utilizing more energy.”

One potential snag for long-term weight loss is the price tag. While a few minutes of extreme shivering might sound a lot easier than an hour-long spin class, treatments typically cost between $50-100 per session, making regular visits difficult for those of us whose paychecks don’t come from the NBA. So even if the calorie-burning claims ultimately prove to be true, it’s just like any weight loss effort — without repetition, you won’t see results. And repetition can get costly.

Still, if you’re intrigued by the idea of becoming a human popsicle, the procedure is relatively safe to try. Unlike the bone-chilling effects of an ice bath, the lack of moisture in a cryo chamber keeps the cold air from penetrating your skin by more than a half-millimeter. “When the treatment is done per guidelines, there are no substantial risks,” Dr. Christianson says. (Following the rules is crucial, though; track star Justin Gatlin reportedly got frostbite after wearing damp socks into a cryo chamber.)

So what is cryotherapy actually good for? The studies are few and far between, and mostly focus on its effectiveness for pain relief. “It can be helpful for inflammation and in speeding recovery from rigorous physical training,” says Dr. Christianson. Even if it’s not a magical weight-loss chamber, cryotherapy may help you recover more quickly and get back into your regular fitness regimen. And in the long run, that might help you see faster results.

Via: Team Beachbody
         

Banana Berry Oat Bars

Ingredients

for strawberry topping

• 2 cups(330 grams) finely minced fresh or frozen strawberries 
• 1 tablespoon honey
• 1/4 medium lemon, juiced

for banana oat bars

• 2 cups (162 grams) uncooked rolled oats, divided (certified gluten-free if necessary)
• 1 teaspoon baking powder
• 2 teaspoons cinnamon
• 2 medium (262 grams) ripe bananas, mashed (about 1 cup)
• 2 teaspoons vanilla extract
• 2 tablespoons honey, divided

Directions

Preheat oven to 375 degrees F.
Combine strawberries with 1 tablespoon honey and lemon juice (note: if using frozen strawberries, thaw first). Toss with a spoon until well combined. Set mixture aside to chill in the refrigerator for at least 20 minutes.
In a food processor, process 1 cup rolled oats until it reaches a flour consistency and transfer to a large mixing bowl. Add the remaining 1 cup rolled oats, baking powder, cinnamon, mashed banana, vanilla extract and remaining 1 tablespoon honey. Stir with a spoon until well combined.
Line an 8-inch by 8-inch baking dish with parchment paper. Transfer one-half to two-thirds of oat mixture into the baking dish and press into dish with a spatula.
Strain liquid from strawberry mixture and spread berries in a single layer over the oats in the baking dish. Crumble remaining oat mixture on top of the strawberry layer.
Bake the bars for 30-35 minutes or until the top is golden brown. Remove and cool before cutting into bars.

BUDGET TIP: Fresh berries too expensive? Buy a jar of low- or no-sugar jam at your local supermarket and use it in place of the strawberry topping.

Nutrition Information

Serves: 4 | Serving Size: 4 small bars (2-inch by 2-inch bar)
Per serving: Calories: 296; Total Fat: 3g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 641mg; Carbohydrate: 62g; Dietary Fiber: 8g; Sugar: 27g; Protein: 8g
Nutrition Bonus: Potassium: 355mg; Iron: 3%; Vitamin A: 1%; Vitamin C: 80%; Calcium: 2%

Energizing Tips (optional)

• Spread the bars with 1 tablespoons of nut butter to up calories, protein and fat. (Per serving: Calories: 401; Fat: 12g; Carbohydrate: 65g; Dietary Fiber: 9g; Sugar: 28g; Protein: 12g)
• Enjoy your bars with 1 cup of reduced-fat milk to increase calories and protein. (Per serving: Calories: 418; Fat: 8g; Carbohydrate: 73g; Dietary Fiber: 8g; Sugar: 39g; Protein: 16g)

Via: My Fitness Pal

Cinnamon Coconut Protein Pancakes

Deliciousness!! Pancakes + protein = Heaven! 😋

Ingredients:

1/4 cup rolled oats
2 tbsp cinnamon
1/2 cup liquid egg whites
1/4 cup vanilla Shakeology
1/4 cup flaked coconut
1/4 cup almond milk
1/2 tsp baking soda

Directions:

Blend all ingredients together.
Spray a nonstick pan with coconut flour or non stick spray (coconut or olive oil).
Turn your heat to medium/high.
Once the pan is sizzling hot, pour your batter on it. Then turn the heat back to medium/low to make sure the pancakes cook through without burning.
Flip once bubbles start to appear on the pancake's surface then flip again!

10 Reasons Women Should Lift Weights

Many women believe that the only way to lose weight is to do cardiovascular (aerobic exercise). So they jog or take aerobics classes five times a week. Eventually, though, they notice that while their bodies are a little smaller, there are still a lot of flabby and jiggly bits. Sound familiar? Aerobic exercise is important for good health, but it’s only half of the equation. Keep reading for the other half.
For optimal fitness, longevity, and a lean body, weight training is essential. If you avoid pumping iron because you’re afraid of getting “bulky,” then you’re missing out on one of the best fat-burning methods around.
When you’re weight training, you shouldn’t rely exclusively on the scale to gauge your progress. You can use a body fat tester or a tape measure to track how many inches you’re losing. The size of your body will shrink as you shed fat and build muscle, but your weight may not change as dramatically as you expect. Besides, what’s more important, the number on the scale or how you look in your skinny jeans?
If you’re still not convinced that you need to lift weights, here are 10 reasons you should reconsider.

1. Burn more fat. Researchers at Tufts University found that when overweight women lifted heavy weights twice a week, they lost an average of 14.6 pounds of fat and gained 1.4 pounds of muscle. The control group, women who dieted but didn’t lift weights, lost only 9.2 pounds of fat and gained no muscle. When you do an intense weight-training program your metabolism stays elevated and you continue to burn fat for several hours afterward. During regular cardio exercise, you stop burning fat shortly after the workout.

2. Change your body shape. You may think your genes determine how you look. That’s not necessarily true. Weight training can slim you down, create new curves, and help avoid the “middle-age spread.” Dropping only 3 percent of your body fat could translate into a total loss of 3 inches off your hips and thighs. And no, you won’t bulk up—women don’t have enough muscle-building hormones to gain a lot of mass like men do. If you keep your diet clean and create a calorie deficit, you’ll burn fat.

3. Boost your metabolism. The less muscle you have, the slower your metabolism will be. As women age, they lose muscle at increasing rates, especially after the age of 40. When you diet without doing resistance training, up to 25 percent of the weight loss may be muscle loss. Weight training while dieting can help you preserve and even rebuild muscle fibers. The more lean mass you have, the higher your metabolism will be and the more calories you’ll burn all day long.

4. Get stronger and more confident. Lifting weights increases functional fitness, which makes everyday tasks such as carrying children, lifting grocery bags, and picking up heavy suitcases much easier. According to the Mayo Clinic, regular weight training can make you 50 percent stronger in 6 months. Being strong is also empowering. Not only does it improve your physical activities, it builds emotional strength by boosting self-esteem and confidence.

5. Build strong bones. It’s been well documented that women need to do weight-bearing exercise to build and maintain bone mass, and to prevent osteoporosis. Just as muscles get stronger and bigger with use, so do bones when they’re made to bear weight. Stronger bones and increased muscle mass also lead to better flexibility and balance, which is especially important for women as they age.

6. Fight depression. You’ve probably heard that cardio and low-impact exercises such as yoga help alleviate depression, and weight lifting has the same effect. The endorphins that are released during aerobic activities are also present during resistance training. Many women find that regular strength training, in conjunction with psychological treatment, helps lessen their depression symptoms substantially.

7. Improve sports fitness. You don’t have to be an athlete to get the sports benefit of weight training. Improved muscle mass and strength will help you in all physical activities, whether it’s bicycling with the family, swimming, golfing, or skiing…whatever sport you enjoy.

8. Reduce injuries and arthritis. Weight lifting improves joint stability and builds stronger ligaments and tendons. Training safely and with proper form can help decrease the likelihood of injuries in your daily life. It can also improve physical function in people with arthritis. A study conducted at the University of Wales in Bangor, United Kingdom, found that mildly disabled participants who lifted weights for 12 weeks increased the frequency and intensity at which they could work, with less pain and increased range of movement.

9. Get heart healthy. More than 480,000 women die from cardiovascular disease each year, making it the number-one killer of women over the age of 25. Most people don’t realize that pumping iron can also keep your heart pumping. Lifting weights increases your “good” (HDL) cholesterol and decreases your “bad” (LDL) cholesterol. It also lowers your blood pressure. The Journal of the American Medical Association reports that people who do 30 minutes of weight lifting each week have a 23 percent reduced risk of developing heart disease compared to those who don’t lift weights.

10. Defend against diabetes. In addition to keeping your ticker strong, weight training can improve glucose utilization (the way your body processes sugar) by as much as 23 percent. According to the Centers for Disease Control and Prevention, 16 weeks of strength training can improve glucose metabolism in a way that is comparable to taking diabetes medication. The more lean mass you have, the more efficient your body is at removing glucose from the blood, which can reduce complications from diabetes or even help prevent type 2 diabetes in the first place.


Via: Team Beachbody

Caprese

Ingredients:

Tomatoes
Mozzarella Cheese (part skim)
Fresh basil
Olive oil
Balsamic vinegar
Sea salt
Pepper


Directions:

Slice cheese and tomatoes into thin slices
Pick basil off stalk, wash and pat dry with a paper towel
Stack however you wish, drizzle olive oil and balsamic vinegar to taste
Salt and pepper to taste



Maria Doney

Caffeine and Its Effects on Exercise Performance

It’s the end of a long and trying workday. You want couch, and plenty of it. But on the way home you knock back a double espresso and find, miraculously, on arrival you’re ready for that round of INSANITY:MAX 30 you’d planned to blow off.

Ah caffeine, the original performance-enhancing drug.

Caffeine is the most widely used psychoactive substance in the world. According to the Centre for Addiction and Mental Health (CAMH), more than 80 percent of North American adults regularly consume caffeine, with intakes averaging between 210 and 238 mg per day. One in 10 of us ingests 1000 mg per day or more, from sources that include coffee, cola, tea, sports drinks, chocolate, and non-prescription supplements.

Yet despite caffeine’s ubiquity — and considerable research on the topic — its role in athletics is still emerging science. People of all stripes consume caffeine to enhance their well-being and daily activities, but athletes are often left wondering how it affects their performance, notes Louise Burke, head of Sports Nutrition at the Australian Sports Commission and co-author of Caffeine for Sports Performance.

And it’s not as if the beverage industry has played down the potential link between caffeine and athletic performance. As far back as 1928, Coca-Cola sent 1,000 cases with the U.S Olympic team to the Amsterdam games, and Coke remains the Olympics’ longest continuous corporate sponsor.

Until recently, caffeine was considered a banned substance by the World Anti-Doping Agency (WADA). Burke says that when it’s intentional, athletes usually used caffeine to reduce fatigue or offset a performance decline that would otherwise occur during an event. But given how prevalent caffeine is, some athletes were “juicing” without even realizing it. “Not all athletes who have caffeine in their system while they train or compete had the intention of gaining a performance advantage,” Burke says. Recognizing this, WADA removed caffeine from its list of prohibited substances in 2004. The National Collegiate Athletics Association (NCAA) still considers it a regulated, but not banned, substance.

How Caffeine Can Give Your Workouts a Jolt

 The stuff works, as any swing-shift employee can attest, and used judiciously can help both get your butt out there on training days, and peak your performance in competition.

At the physiological level, ingested caffeine is quickly absorbed by the stomach and peaks in the blood within 1-2 hours. Initial effects — the jolt — can be felt sooner, and women metabolize caffeine about 20 percent quicker than men.

Because caffeine is absorbed by most human tissue, it can affect all of the body’s major systems. Caffeine stimulates your brain, can elevate your mood, and postpones fatigue. While it doesn’t appear to improve fine motor coordination, it has been shown to improve endurance and performance at simple tasks.

Studies in the 1970s suggested that caffeine helped performance in endurance exercises by upping the level of adrenaline in the blood, which in turn stimulated the release of free fatty acids from fat tissue or skeletal muscle. The idea was that working muscles were using this as an energy source early in the exercise, saving more glycogen for later on.

And there’s probably something to that, according to the American College of Sports Medicine. While conflicting studies in the 1980s left many thinking caffeine had no real net impact on athletic performance, more recent double-blind experiments have found there is a physical gain to be had. For some. At certain concentrations.

Are there any downsides to caffeine? Well, shaky hands are a telltale sign of too much of the stuff. (This is a problem easily solved for most by sticking to low doses.) And if you consume caffeine before bedtime, you’ll probably take longer to fall asleep and sleep less deeply. Happily, the wives’ tale that caffeine is a diuretic has proven false under study: Not only do you not pee more than if you were drinking plain water, you also don’t lose substantially more moisture due to sweat.

How Much Caffeine Is Ideal?

In a well-regarded 2002 study, researchers examined how competitive cyclists performed using caffeine vs. a non-caffeinated but otherwise nutritionally-sound sports drink under two protocols. In the first, they tested how subjects performed in time trials using varying levels of caffeine before or during a ride. In the second, they gave subjects Coca-Cola in the final 40 minutes of a long, steady-state ride. Between the two studies, it was determined that 6 mg/kg of body mass did have an ergogenic effect.

A 2012 study compared that amount to 3 mg/kg of body mass and uncovered that the lower dose was equally as effective. While this research was on cyclists, it’s been shown that caffeine taken before exercise can help across a range of sports, including endurance events like long-distance running, stop-and-go events like racquetball, and sports involving sustained high-intensity activity lasting up to an hour, such as swimming and rowing.

But the benefit may go beyond just the physical. “Performance is not all physiological — a lot of it is mental,” notes Bob Girandola, an associate professor of Biological Sciences at USC who has taught classes on drugs in sports.

“Caffeine may affect your subjective feeling of fatigue or stress or pain,” Girandol says. “If you and I were doing an exercise and I was taking caffeine and you were not, perhaps it would feel a little bit less strenuous to me.” He explains that over the course of a sustained training regimen that could provide an advantage. “With any kind of performance enhancing substances, there’s a lot of individual variation with people. I always tell athletes here, as long as it’s not illegal…take it during practice and see if you think it’s going to help. Even if it’s just psychological, that’s fine.”

Via: Team Beachbody