Who has time to read the overflow of health, fitness and diet information that bombard us every day? But no one wants to miss out on tips to lose the last 10 pounds or the news on the cheese and cholesterol. I have you covered with my latest roundup of news from the top magazines.
Easy diet tip: Drink cold water to accelerate your metabolism. A study shows that people who drank cold water (39F) increased resting metabolism, thus burning more calories.
Cheese! Danish Scientifics studied people who consumed 13 percent of their energy as either butter or cheese. LDL cholesterol (the bad cholesterol) decreased in the cheese group and increased in the butter group, even though the amount of saturated fat was the same. Research attributes the results to the calcium content in cheese, which has been linked to decreasing fat.
High intensity training is getting all the attention when working out so no surprise, CrossFit type of programs have increased from 18 in 2005 to about 1,700 in 2011. One sample cross training programs is – do the circuits 2-3 times but do not exceed the 20-30 minutes. Rest 3 minutes after each circuit.
Record your time:
10 standing long jumps
20 Dumbbell swings
Skip rope for 3 minutes
Who doesn’t want to lose 10 pounds? The Drop 10 Diet new book from Self magazine looks really good to target this goal without too many hazards.
Among the proven foods that help to accelerate metabolism, decrease hunger, decrease craving and/or provide more satisfaction are: wild salmon, apples, quinoa, lentils, olive oil, eggs, yogurt, sweet potatoes, kiwifruit and edamame.
One snack that seems yummy and satisfying is the Parmesan Quinoa: Top ½ cup cooked quinoa with 2tbsp marinara and 2 tsp grated Parmesan.
If you don’t like to breakfast, you’ll hardly resist this option: Fried Egg Over Spinach Quinoa: In a small skillet, cook 1 cup of baby spinach with ½ cup cooked quinoa over medium heat until spinach wilts, 3 minutes; transfer to a plate. In same skillet, fry 1 egg in 1 tsp olive oil. Top quinoa mixture with egg. Serve with 1 grapefruit.
Are you restricting calories to lose weight? A study in the New England Journal of Medicine shows that restricting calories and losing body fat can wreak havoc on insulin, leptin, ghrelin and other hormones prompting a surge in hunger and a slump metabolism. This typically happens about 10 weeks into a weight-loss program. What to do then?
Have a one higher carbohydrate “cheat meal” per week to bump leptin
Take a daily Omega-3 supplement
Mix up the intensity when working out
Have more food sources of Alpha Lipolic Acid to control insulin such as broccoli, leafy greens and lean stake
Increase the amino-acid tyrosine which aids in the production of dopamine, thus increasing motivation: soybeans, tofu, dairy, pork, chicken, avocado, banana and sesame seeds
No excuses to cook at home: Experts advise that by freezing fresh fruits, vegetables, cheese and bread, among many other foods you can save money and waste less and in many cases, you’ll preserve more nutrients.
Wrap: meat, poultry, hard cheese and fish can be tightly swaddled in a butcher paper and then in a plastic wrap or aluminum foil.
Separate: to freeze berries and other fruits, place them on a cookie sheet in a single layer and freeze them until hard, then transfer to a container.
Assemble: when freezing prepared foods like lasagna or chili, layer, spoon, or pour them in right up to the top container. Leaving very little space. If you freeze the food in the container in which will be cooked, take it right from the freezer to the oven.