What Walking 10,000 Steps Does (and doesn't) Do For You!

 

I know my goal every day is 10,000 steps but I see drastic changes in my caloric burn depending on how I meet or exceed this goal. I was really curious as I see my challengers, friends, and family posting their daily steps and I wanted some clarification on the actual benefits. Sometimes I feel there is a false sense of accomplishment with these FitBit and Tracking devices, it is always good to know exactly what is going on and how you are or aren't benefiting. No-one wants to waste their time and energy without results but let's be honest, we all know when we are on target with our nutrition that we see changes but if we walk or run 3 miles and then eat crap your weight and health does not improve!

 

You can not out exercise a poor diet.......plain and simple.  So here is some really great information on these 10,000 Step Goals! 

 

 

10 years ago, if you had asked someone about how many steps people were supposed to get a day, you probably would have gotten a blank stare. But ask anyone today - whether they exercise or not - how many steps people should be getting a day and you’ll likely get, “10,000, of course. Everyone knows that."

But have you ever wondered why? What does taking 10,000 steps do for your body anyway? Is there really a point? Before we answer this in more detail, let’s make one thing perfectly clear: Walking more – or increasing your activity throughout the day – absolutely has positive health benefits.  A 2010 study has shown that walking more has a whole host of positive health benefits, including improved cardiovascular health, personal growth, and many other variables that contribute towards healthy living.

Additionally, the American Heart Association notes that a brisk walk can lower risk of high blood pressure, high cholesterol, and diabetes if performed and maintained over time.

While there’s no doubt that it’s a good idea to walk more, the main reason driving people to move more - to lose weight/body fat - is where people can be misled.  It's for this reason that a number of fitness wearables have built their entire value as being a vehicle that drives people to lose weight. Many of these have honed in on 10,000 steps as being the default goal that causes fat loss; some have even gone as far as to call 10,000 steps the “magical number.”
But how magical is 10,000 steps? Can taking 10,000 steps a day cause meaningful changes in your body composition and help you lose body fat?

 Let’s find out.

There are a couple likely reasons why taking 10,000 steps has rooted so firmly in our minds. One is that 10,000 is a nice, round, easy-to-remember number. Another is that 10,000 steps has benefited from being so popular; its so widely known that people assume it must be a good goal for fat loss, otherwise, why all the buzz? 

In order to achieve fat loss, you need to burn more calories than you get from your food.  That’s called a caloric deficit.  A general rule of thumb is that a pound of fat contains around 3,500 calories, and the logic goes if you create a caloric deficit of 500 calories over a 7-day period, that’s equal to 3,500 calories: good for a pound of weight loss per week.

It’s been claimed that individuals may be able to lose a pound of fat a week just by taking 10,000 steps because of the potential to burn 3,500 calories from walking.  Unfortunately, this claim is a large over-generalization that applies to precious few people, and - unless you’re keeping careful watch of your calories in/out - likely doesn’t apply to you.

To understand why, it’s helpful to understand where the claim comes from.  Unfortunately, it’s based on several rough estimations.   For example,

• Weight 

Any estimation of how many calories you burn from walking or running is dependent on how heavy you are.  Heavier people use more energy to move themselves than lighter people.  Most rough estimates revolve around 100 calories burned per mile for a 180-pound person. If you’re lighter or heavier, you will burn less/more calories while taking the same number of steps or walking the same distance.

• Walking Speed and Distance 

Even if you happen to be a 180-pound person, the calories you burn from walking depend on the intensity, or speed, of your walk. The average walking speed is about 3 miles per hour, and according to the Mayo Clinic, the amount of calories you’ll burn depends significantly on how fast you walk.
 
For a 160-pound person,  a leisurely 30-minute walk at 2 mph yields a burn of 102 calories, but walk at a more upbeat pace (3.5 mph) and the calorie burn increases by 54% to 157 calories.
Why? Simple: the faster you walk, the more distance you're able to cover in the same amount of time. The sources that suggest you can burn 3,500 calories a week from walking typically assume you walk at the more upbeat pace to achieve the necessary distance.

So assuming you weigh 180 pounds and walk at the necessary intensity, then yes, by simple mathematics, 100 calories burned x 5 miles equals 500 calories, which if you maintain 7 days week becomes 3,500 calories.

If you deviate from either of the above conditions, your results may differ.
On top of all this is another pair of conditions, ones that are more significant and could make all the time you spend trying to reach 10,000 steps almost entirely irrelevant if you aren’t careful: weight loss from running assumes your weight is stable (your calories in equals your calories out). 


You Can't Walk Away From Your Diet

There’s no doubt that walking more increases your activity levels, leading to more calories burned throughout the day. However, without a better idea about the state of your body’s energy balance, your walking 10,000 steps, 15,000 steps, or even 20,000 steps a day might not be enough to cause any meaningful fat loss or changes in body composition, even if 10,000 steps = 500 calories burned for you.

For example, let’s say that you need 1,800 calories a day to maintain your current body weight, but you actually eat 2,300 calories a day.  Assuming your 10,000 steps equal 500 calories burned (which, as shown above, is far from guaranteed), you’d only be bringing yourself to a net caloric balance of zero, meaning the 10,000 steps you are taking are only helping you maintain your current weight and not lose fat.

Ex. Calories Burned a Day (1,800) + Calories Burned from 10,000 steps (500) = 2,300. 

Calories eaten (2,300). Caloric balance occurs - no weight change.

 

Now, imagine if you kept careful watch of your diet and consumed 1,800 calories a day. With no extra exercise needed, your weight should remain stable. Now assume that you get your 10,000 steps (and around 500 calories burned), now your net caloric balance is 1,300, reflecting the 500 calories burned from walking 10,000 steps.

Ex. Calories Burned a Day (1,800) + Calories Burned from 10,000 steps (500) = 2,300.

Calories eaten (1,800). Caloric deficit (-500) created - weight change occurs.

 

If you kept that up for 7 days, theoretically, you could expect to lose a pound of fat in a week, but there would be no way to know if you can expect results like this without getting an estimate of your Total Daily Energy Expenditure (TDEE) and your Basal Metabolic Rate (BMR).
You can read up on how to learn what your BMR is and how to use it to get yourself into a caloric balance, but in a nutshell, here’s how:

• Get your body composition determined and get results for your Body Fat Percentage and Lean Body Mass.
  
• Convert your body composition results into your BMR. Some body composition analysis devices will automatically offer this on the result sheet. If yours doesn’t, you can use an online converter, like this one by IIFYM.
  
• Multiply your BMR by 1.2. This will give an estimate of how many calories your body needs to maintain its current weight, assuming you don’t do any extra exercise. 

The next step would be to start tracking the calories contained in what you eat.  You can do this with a number of popular apps, such as My Fitness Pal.  Once you’ve tracked your diet for a couple days and have a better idea of what your caloric intake is, compare this to your TDEE. If your TDEE is smaller than your caloric intake, you’re likely gaining fat over time.

Depending on how great the difference is between your diet and your TDEE, taking 10,000 steps may not be enough to cause any change in your fat mass.  If you’re overeating to begin with, 10,000 steps may be just enough to stop additional weight gain, but if you’re like most people, you probably don’t start new fitness programs and walk 10,000 steps just to maintain weight; you want to lose weight.
Also: if you catch yourself eating more because you're now more active (a pretty common urge), this also will sabotage your efforts.

You can’t out-walk your diet. If you’re hoping to burn pounds of fat by taking 10,000 steps a day, unless you’re doing a lot of things right already – like tracking your calories in – you may be walking for a long time.


Edited by Maria Craddock
Via: InBody
By: Ryan Walters

How To Get Back On Track After A Fitness Break

Fitness is a lifetime commitment.  For some, once they started, they will continue their routines throughout their lives, the degree may vary but fitness and health will always be one of their top priorities. But the majority of the people who are striving to get physically better often face a bump on their road to fitness and gave in to the temptations that are improper diet and laziness to exercise.

It is understandably normal, given that even fitness enthusiasts and hard-trained athletes have cheat ‘days’. Additionally, given the number of holidays we have, it is just human nature to enjoy and indulge once in a while. But, some never recover and choose to turn their backs to the progress they have already made.

If you have slipped into bad habits or let yourself off the hook day after day, you can be back with momentum and ease your way back to the fitness game.  And this time, try to live it and say no to lazy days and out of hand cravings.

It’s you for you

Remember who is it you’re doing all this for and make him/her accountable. Of course, that should be none other than you. The decision to start your journey to a healthier lifestyle—whether to lose weight or avoid chronic diseases, should be because you love and give importance to yourself, not because society pressures you to do it. It would be specifically harder for you if your decision to start (again) being healthy is by the wills of others.
Because the greatest motivation lies within you, make yourself accountable—of every chip, you will eat, or every lazy day ‘I don’t wanna work out’ moment you will experience.

Jumpstart your day

The body’s natural processes are meant to start in the mornings—not when you choose to get up. We all know how hard can it be to leave the bed, but you just have to do it. Prepare everything before you go to bed the night before. Pick your workout wear, shoes, or pack your gym bag so it will not make you lazier to step out and sweat.

Throw away temptation

If there are chips readily available in your pantry, or leftover pizza waiting to be glorified again, chances are you will give in to temptation. Saying no to them may be hard, so better to give or throw them away—and never buy them again next time.

Get yourself an accountability buddy

This is also one way of creating accountability. Find someone who has the same goals (which is to be healthy) and be each others’ motivational push.

Closing Time

Set a time frame when you can’t go to the kitchen, preferably after dinner. You can do this for a week or two and notice your eating habits change.

Reward yourself…

Not with food or cheat days, but with pampering and services on your body, like a massage or a scrub. Consider this a pat on the back, and also as a prize as well. You can also buy a new pair of running shoes, or an extra set of gym wear when you reach a goal.

And remember how happy that made you feel, and strive to stick to your routines to feel that happiness again.

These may all be simple steps, but if done constantly and continuously, your body will reap the rewards of helping you transition back to your lost healthy lifestyle. Just remember not to be too hard on yourself because it is normal to stay away from the habits that are not fully embedded in us—like working out daily, or choosing to eat healthy all the time.

You are allowed to be tempted but stick to your goals this time. Keep in mind that every time you chose to give in to temptation, you drop every minute you spent in the gym, every sweat you broke and it will be harder the next time. So don’t stray away once you’ve established a routine!

Edited by Maria Craddock
&
SOURCES:

• http://mariashriver.com/blog/2011/09/10-tips-getting-back-track-after-fitness-break/
• http://chrismccombs.net/how-to-make-the-comeback-of-your-life/
• http://jamesclear.com/get-back-on-track
• http://backontrackfitness.com.au/how-to-get-back-on-track-after-a-fitness-break/

Slow Cooker Sloppy Joes

Ingredients:

1 pound (454 grams) ground lean turkey breast (raw)
1 cup onion, diced
1/2 cup green pepper, diced
3 cloves garlic, minced
1 Tbsp yellow mustard
1/4 cup natural ketchup
1 8 oz can no-salt added tomato sauce
1 Tbsp BBQ sauce
1-2 packets Stevia (optional if you want it on the sweeter side)

Directions:

Mist a skillet with oil and brown raw turkey, onions, and green pepper over medium heat.  (You can skip this step but you will get a better flavor).

Place turkey meat, onions, and green pepper in slow cooker. Add all the other ingredients and mix well.

Cover and cook on LOW for 3-4 hours or HIGH for 2-3 hours.  If you don't brown the meat first then cook on LOW for 5-6 hours or HIGH for 3-4 hours.

Serve with a whole grain bun or toast. Picture is with an Ezekiel hamburger bun. For gluten free use Udi's gluten free whole grain hamburger buns (or any type of your choice).

21 Day Fix = 1 Red, 1 Yellow, 1/2 Green, and 1 Purple.



Via Skinny Ms

Protein Pancakes

Ingredients:

1 Scoop Shakeology (any flavor)
1/2 Mashed banana (optional)
3 egg whites
2 tbsp plain Greek yogurt 

Directions:

Mix all in a blender or by hand.
Play with the consistency. If it needs to be thicker, add more Shakeology. If it needs to be thinner, add more egg whites.
Make as you would regular pancakes.
(Added some PBFit on top with fresh blueberries)
 
Serve & Enjoy
.
If you haven't tried Shakeology yet, you're missinng out on a delicious, clean, filling good your body meal that's gluten free, soy free, made from organic ingredients & packed with over 70 fruits & veggies.

I feel really good about giving it to my kid every day & makes it pretty easy for them to get their nutrients in addition to the healthy food they eat.

If you'd like to try it, let me know and I can send you the link to the sampler along with a meal plan, shopping list and recipes to match.

Seared Ahi Steaks

Ingredients:

2 - 4 ounce Ahi steaks
Sea Salt
Cracked Pepper
Sesame seeds (optional)

Directions:

Heat grill to medium heat
Season to taste
Grill each side for 2 1/2 minutes

Slice and enjoy, you can use Kikkoman Ponzu sauce for dipping.

Breakfast Burrito

These are so amazing and so simple, you can add some cheese, beans, and sour cream and make dinner (minus the eggs).

Ingredients:

2 Farm fresh eggs
3 Ounces lean ground turkey
1 Handful of Trader Joe's Roasted Bell Peppers and Onions
1 Handful of baby spinach
Himalayan Pink Sea Salt - to taste
Fresh ground pepper - to taste
Garlic powder - to taste
Mustard powder - to taste
2 Truly Handmade Flour Tortillas (Trader Joe's)

Directions:

Brown ground turkey, add frozen bell peppers and onions, once thawed add spices and eggs. Cook for about two minutes until "scrambled", add spinach and cook to desired texture. Warm tortillas, I still throw them on the open burner! :) 

Enjoy!

Maria Craddock

Chicken and Zucchini Poppers

Ingredients:

1 lb. ground chicken breast
2c grated zucchini (leave peel on)
2-3 green onions, sliced
3-4 Tbsp cilantro, minced
1 clove garlic
1 tsp salt
½ tsp pepper
(optional: ¾ tsp cumin)
olive oil, for cooking (or coconut oil, avocado oil, or ghee)

Instructions:

Toss chicken with zucchini, green onion, cilantro, garlic, salt, and pepper (and cumin, if using). Mixture will be quite wet.

To cook on the stovetop:

Heat a drizzle of olive oil in a medium pan over medium heat. Use a small scoop or a heaped tablespoon to scoop meatballs into the pan. Cook 8-10 at a time for about 5-6 minutes on the first side. Flip and cook an additional 4-5 minutes, or until golden brown and the centers are cooked through.

To bake:

Drizzle a bit of olive or avocado oil onto a baking sheet. Scoop meatballs onto the greased pan. Drizzle a bit of additional oil over the meatballs. Bake at 400 degrees 20-25 minutes, or until cooked through. If desired, place under the broiler for an additional 2-3 minutes or until browned on top.
Serve with guacamole, salsa, or your favorite dip.

Via OneLovelyLife!

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.

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.

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

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

Breakfast Made Easy

Ingredients:

2 eggs
1 medium yellow crook neck squash
1 yellow bell pepper (any color is fine)
Pinch of red onion
Sea Salt
Garlic Powder
Pepper

Directions:

Sautee bell peppers, onion, and squash to desired taste. Add egg and scramble in adding spices (to taste as well).

Via: Maria Doney



Chocolate Peanut Butter Shakeology Ice Cream

 

 

Perfect for hot days!!!!

Total Time: 4 hrs. 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 2 servings

Ingredients:

1 medium banana, cut into chunks
½ cup unsweetened almond milk
2 scoops Chocolate Shakeology
2 tbsp all-natural smooth peanut butter

Preparation:

1. Place banana in plastic bag; freeze for 4 hours, or until completely frozen.
2. Place almond milk, bananas, Shakeology, and peanut butter in blender (or food processor); cover. Blend until smooth.
3. Serve immediately.

Via Team Beachbody

5 Reasons to Eat Avocados

Avocados are delicious, but did you know they could also help curb your appetite? According to a recent study, those who ate half an avocado with lunch felt 28% less of a desire to eat more in the 5 hours following the meal.

But, that’s not all avocados can do for you. Here are a few more of their benefits!
1. They are high in monounsaturated fats. The types of fatty acids in the avocado help reduce inflammation (great if you have arthritis) and can lower your risk for heart disease.

2. They help with the absorption of two antioxidants: lycopene and beta-carotene if you’re enjoying a salad or salsa.

3. The omega-9 fatty acids within the avocado are said to improve skin tone and help repair damaged skin cells.

4. Avocados may help improve blood cholesterol, thanks to the compound they contain known as beta-sitosterol. In one study, patients who ate avocados for 7 days saw a 17% decrease in total blood cholesterol, a 22% decrease in both LDL and triglyceride levels, and an 11% increase in HDL levels.

What is your favorite way to enjoy avocado? Mine is on its own with a touch of sea salt.

Via: Team Beachbody

5 Ways to Boost Your Willpower and Beat Temptation

Most of us believe that willpower is some innate, magical quality that only a lucky few are born with enough of to reach the goals they set for themselves. But according to scientists and psychologists who specialize in this sort of thing, what we call “willpower” is actually just a one-two punch of self-control and smart decision–making strategies.
It’s good news because it means you can hone your willpower like any other skill. And, just like doing push-ups, it gets easier the more you do it. Here are five easy ways to tap into your willpower (or whatever you want to call it).

1. Change how you define willpower
You have it or you don’t, right? Wrong. Instead of thinking of willpower as a genetic gift, think of it as a game plan. “Instead of saying, ‘I have no willpower,’ ask yourself how to handle the situation,” says registered dietitian Jill Weisenberger, M.S., R.D., and author of Diabetes Weight Loss—Week by Week. Think you just can’t give up your soda habit? Can’t stick to a gym routine? Can’t make yourself eat veggies? Think again. “When my patients say, ‘I can’t,’ they usually mean, ‘I choose not to,’ or, ‘I haven’t yet figured out how to,’” Weisenberger says. “There is a solution to most problems. You have to look for it and then practice that strategy.” Another fun fact? Through his research, willpower expert Roy Baumeister discovered that those who believe willpower is finite tend to run out of it. Those who believe that willpower is not a limited resource continue to be able to tap into it when they need it. Believe in your willpower, find a few strategies that work for you to set yourself up for success, and voilá, you’ll have the willpower you need.

2. Set yourself up for success
You’ve probably heard the adage that luck is where preparation meets opportunity. The same can be said for willpower—a little prep work can help you make healthy choices. “One of the best things you can do is create an environment that will help you be successful,” says Mitzi Dulan, R.D., coauthor of The All-Pro Diet. “Avoid buying chips and cookies. If you buy chocolate, buy bite-size.” Look at it this way—if you can resist buying chips at the grocery store, you only have to resist temptation once. If you buy the chips, you’ll have to resist temptation every single time you walk past your kitchen.

3. Respect Your R&R
In season 1 of House of Cards, Kevin Spacey’s character Frank Underwood quipped, “I never make big decisions so long after sunset and so far before dawn.” Sure, Underwood is a manipulative villain, but it’s not a bad strategy—lack of sleep can impair your ability to make smart decisions. “Both stress and sleep deprivation affect hormones that may impact our appetite and food choices,” Weisenberger says. “Adequate sleep and appropriate stress management aren’t optional—they are as critical as eating your fruits and vegetables and being physically active.” No matter how busy you are, make sure you get a good night’s sleep and carve out a few minutes each day to de-stress. It can make a world of difference to your willpower.

4. Keep your sugar in check
It’s harder to stick to your diet when you’re hungry—not exactly breaking news, right? But it’s not just pure hunger that’s getting in your way, or else you’d be just as satisfied with a handful of carrots as a handful of cookies. The real problem is that glucose levels seem to play a big role in self-control, so the hungrier you get, the harder it becomes to choose healthy foods over calorie-laden comfort foods. Last year, Baumeister wrote in the APA Monitor on Psychology that low glucose levels can reduce self-control—so eat before you’re famished if you want to improve your odds of resisting junk-food faves.

Oddly enough, Baumeister found that it also works the other way around—exercising self-control can actually lower your glucose levels. It’s possible that the more decisions you have to make, the more your glucose levels dip, and the harder it is to make a healthy choice the next time. In other words, resisting that donut on your commute to work might make it harder to walk past the candy dish in the office, or turn down greasy takeout at lunch. So rather than relying on sheer self-control, see if you can find ways to avoid tempting situations—for example, find a route to work that doesn’t pass your favorite bakery. That way, you’ll have plenty of willpower left for the temptations you can’t avoid.

5. Focus on tomorrow’s goal, not today’s mistakes
When you’re on a weight loss regimen, it’s easy to obsess over the occasional slip-up—a high-calorie snack here, a skipped workout there—and lose sight of your long-term goal. But the ability to rally after a setback may be more important than the ability to make virtuous decisions all the time. Angela Duckworth, an assistant professor of psychology at the University of Pennsylvania, coined the term “grit” for people who stay focused on a long-term goal, come hell or high water. “The gritty individual approaches achievement as a marathon,” Duckworth said in a 2007 study. “Whereas disappointment or boredom signals to others that it is time to change trajectory and cut losses, the gritty individual stays the course.”
So the next time you’re tempted to curse your lack of willpower, remember that self-control is a skill—and like any skill, you’ll screw up a few times while you’re learning it. What’s important is that you keep going. “Determine your weak areas or obstacles and make a plan to overcome them. Put your plan into practice, evaluate it and adjust it if necessary. And expect to stray from the plan and know that you can keep moving forward,” Weisenberger says. “Eating fast food doesn’t make you bad at following your diet any more than having a fender bender makes you a bad driver.”

Via: Team Beachbody

Black Bean, Broccoli, and Mozzarella Tostada

Ingredients: (per 1 tostada)

3 tbsp black beans
2 broccoli florets
3 oz mozzarella cheese
1 small organic tortilla

Directions:

Spread black beans first (be sure to drain well), add broccoli, and mozzarella. Toast in toaster oven on dark or until cheese is melted and the tortilla starts to brown. 

The Effect of Dietary Protein on Your Muscles

It’s fairly common knowledge these days that protein is “good” for one’s muscles. However, most folks don’t really understand what it is that dietary protein actually does to support muscle fiber in the body.

Breakdown and Repair
To begin with, let’s get clear about what muscles we’re talking about here. There are three distinct types of muscle fiber in the human body. The digestive tract and other internal organs are primarily smooth muscle. The heart is cardiac muscle. The muscles that help move bones and power the body’s outward movement are skeletal muscle. Skeletal muscle is what most people refer to when they talk about dietary protein’s effect on muscle growth. Smooth and cardiac muscle is constituted through a different cellular process.
Skeletal muscle is almost entirely protein. Think about it. Animal protein (you know, meat) is simply various cuts of animal skeletal muscle. The synthesis of muscle protein is essential to the body’s ongoing growth, repair, and maintenance of the skeletal muscle groups.  Skeletal muscle is constantly broken down through the many physical activities that the body endures. All things being equal, the longer and/or higher the intensity of the activity, the more skeletal muscle breakdown there will be. This breakdown process is known as catabolism. The body’s process of repairing the damage done and building muscle is known as anabolism. This is where dietary protein becomes essential.
The anabolic process starts when dietary proteins are consumed. During the digestive process, the body secretes various enzymes throughout the digestive tract and these break those proteins down into their individual amino acids. When these reach the small intestine, the amino acids are absorbed and then circulated throughout the body. The skeletal muscles use these amino acids as building blocks to create the proteins of new muscle tissue. So in essence, dietary protein fuels the anabolic process.

How to Get the Most out of Dietary Protein
Eat the Right Amount
The RDA for dietary protein is 0.8 g per kilogram of weight in sedentary adults. This equates to about 56 grams per day for an average male and 46 grams per day for an average female. Keep in mind, however, that this is the amount necessary to support repair of the catabolic effects from a sedentary lifestyle. Once activity, exercise and/or hard training is added into the mix, the body’s protein needs go up. Dr. Peter Lemon from the University of Western Ontario found that the RDA for those engaged in strength training is about double that of a sedentary individual, which is roughly 1.7 – 1.8 grams of protein per kilogram of body mass per day.
The other important consideration is how much protein to consume per meal. Most researchers agree that 20 grams of protein is the most effective amount to consume per serving. The body can only assimilate so much dietary protein at once. Beyond that, excess dietary protein can be converted to fat and stored that way—but it can’t revert back to protein again. The liver converts excess amino acids to other usable molecules but the process creates ammonia, which is transformed into urea by the liver. The body flushes urea from the system through urination, which is why consuming excess protein can have a dehydrating effect.   Of course, if you ingest too little dietary protein, the anabolic process will suffer.

Choose the Right Protein
There are 21 amino acids the body uses for anabolism and every type of dietary protein is comprised of various amounts of these. The body requires a certain amount of each and while it can create some of these on its own, others have to be ingested. These are known as the essential amino acids and a complete protein contains all of nine essential amino acids. Studies have shown that the most effective anabolic process is possible only if high quality complete proteins are ingested on a regular basis. Complete proteins include: all animal proteins, including eggs and dairy, and certain whole grains such as quinoa.

Timing and Consistency
As all proteins are comprised of different combinations of amino acids, they are digested at different rates. One study found that most bodies can digest 8-10 grams of whey protein per hour, but can only absorb about half as much casein per hour.   Because whey is absorbed so quickly it is a great option for post-workout recovery (when the muscles can accept the most protein for anabolic repair). However, during other times of the day, a protein with a slower absorption rate is a better option. For example, one study found that casein was the superior protein to consume before sleeping to promote maximum overnight recovery.
So yes, protein is quite good for your muscles. In fact, it’s essential. However for maximum effectiveness and fueling the anabolic process, you should consume high-quality dietary protein regularly and in proper amounts.

Via: Team Beachbody

Sweet Potatoes Stuffed with Black Beans and Spinach

 

 

Prep:

 

Total Time: 0:20

Prep: 0:20

Level: Easy

Yield: 4 servings (cost per serving of $2.05)

Serves: 4

 

Ingredients

• 4 large sweet potatoes
• 1 tbsp. olive oil
• 1 clove garlic
• 1 can black beans
• 0.50 tsp. ground cumin
• 0.13 tsp. cayenne pepper
• 1 bunch spinach
• kosher salt
• Pepper
• 1 large lime
• 6 oz. nonfat Greek yogurt
• scallions

 

Directions

1. Pierce the potatoes all over with a fork, place on a microwave-safe plate and microwave on high, turning over halfway through, until just tender, 16 to 18 minutes.
2. Ten minutes before the potatoes are finished, heat the oil and garlic in a large skillet over medium heat. Add the beans, cumin, cayenne, and 2 tablespoons water, increase the heat to medium-high and cook, tossing, until the beans are heated through, about 2 minutes. Add the spinach, season with 1/4 teaspoon salt and cook, tossing until beginning to wilt, 1 to 2 minutes; remove from heat.
3. Split the potatoes and season with 1/4 teaspoon each salt and pepper. Squeeze a lime wedge over each potato, then top with the bean mixture. Serve with a dollop of yogurt, sliced scallions, and extra lime wedges, if desired.

 

 

Via: Women's Day

Mini Denver Quiches

Total Time: 30 min.
Prep Time: 10 min.
Cooking Time: 20 min.
Yield: 12 servings

Ingredients:

 6 large eggs
1½ cups nonfat milk
Sea salt and ground black pepper (to taste; optional)
Non-stick cooking spray
½ medium onion, chopped
½ medium green bell pepper, chopped
½ medium red bell pepper, chopped
2 oz. low-sodium, nitrite-free lean ham, chopped
2 oz. cheddar cheese, grated

Preparation:

 1. Heat oven to 375° F.
2. Combine eggs and milk in a medium bowl. Season with salt and pepper if desired; whisk to blend. Set aside.
3. Lightly coat a twelve cup muffin tin with spray.
4. Evenly place onion, bell peppers, ham, and cheese into muffin cups.
5. Evenly pour egg mixture over onion mixture in cups.
6. Bake for 15 to 20 minutes, or until a toothpick inserted into the center of quiche comes out clean.


Via Team Beachbody

Lettuce Wraps - Tuna & Hummus

Ingredients:

2 tsp hummus
5 oz can albacore tuna in water
2 romaine heart leaves
1 red bell pepper
1 shallot
A pinch of Himalayan pink sea salt & pepper

Directions:

Spread 1 tsp hummus on each leaf
Lay shallot over hummus
Spread tuna (amount up to you)
Lay red bell pepper slices on top
Salt and peeper to taste