Asian food can ruin your diet efforts. Know what makes the mark and what doesn’t. In addition, don’t miss some interesting tips on how to cut back the cravings and one exercise that tackles all the muscles. Enjoy my media review with a cup of Joe.
– The Ultimate Volumetrics Diet book is based on how the amounts of food you eat have a great impact on how satisfied you will feel. The advice is to replace high calories ingredients with low-calories ones, to add “volume” to your meals. So instead one large meat pizza slice at 480 calories switch it for one a slice of veggie pizza, ⅓ cup sorbet, and 1 cup sliced strawberries at 490 calories.
– Who knew?
a) Meat tenderizer can be used for bee stings and nonpoisonous spider bites. Mix it with water, make a paste, and apply it.
b) Oatmeal can help with eczema, sunburn, and hives. Just put the oatmeal in a food processor until it dissolves easily in a glass of water. Pour the mixture into a bathtub full of warm water and soak for 15 minutes.
c) Apply warm honey to a minor cut or mild burn then cover with a gauze bandage.
– Deconstructing the Asian takeout: What works and what does not
a) Edamame may be diet-friendly as long as you don’t add extra oil.
b) Lobster sauce is not that bad—50 calories per ¼ cup.
c) Don’t get trapped eating a lot “healthy veggies” that also trap lots of oil like eggplants. Stay with broccoli, snow peas, or peppers.
d) Watch out for tofu. It can’t be a diet pitfall because it is often fried.
– Dark or milk chocolate? Reduce the caloric intake of your next meal by 17 percent by having a piece of the dark stuff.
– Don’t deprive yourself: Two low-carbs days a week for weight loss seems better that following a low caloric diet the whole week—9 pounds of lost fat compared with 5 pounds.
-Have craves? Take a walk. Just 15 minutes of physical activity can reduce cravings by 50 percent.
– Sushi needs:
a) Post gym recovery: shrimp and onion maki
b) Hangover cure: Dragon rolls
c) Muscle building: Tuna sashimi
d) Afternoon focus: Mackerel Nigiri
Exercise of the month: lunge to a bicep curl to shoulder press (see below). When you want to hit all the muscles at once, this exercise hits the mark.
Experience Life magazine
– When it’s the best time to exercise to help you to sleep better? In a study, people exercised at 7 a.m., 1 p.m., and 7 p.m. When working out in the morning, the subjects experienced better quality sleeping. In fact, they spent 75 more time in “deep sleep.”
– When the goal is to look lean, ripped, and toned, bumping up the growth hormone is a must. Do this through calorie control. When you overeat, and thus consume too many calories particularly with high sugar foods, you decrease growth hormones. Well, overeating leans to a sustained 80 percent decrease in growth hormone.
– Fiber intake has been associated with less belly fat. Aim for up 38 g per day by eating black beans, peas, lentils, avocado, barley, kale, raspberries, and brown rice.
–Why do green vegetables have to do with endurance? They can provide folate, quercitin, and vitamin C, among other important vitamins and minerals, which sustain oxygen delivery, support vascular health, and decrease inflammation for a faster recovery. The top ones: spinach, arugula, romaine, collard greens, Swiss chard, and kale.