blogging tips
blogging tips

Rabu, 24 Agustus 2016

Running Fuel: What to Eat Before a Race wow

in this post i will explain about

Running Fuel: What to Eat Before a Race

 

The Day Before a Long Run or Race
Drink up: To hit your ideal hydration level, use this rule of thumb from Mitzi Dulan, R.D., a sports nutritionist in Kansas City, Missouri: Divide your weight in pounds by two to determine the number of ounces of water you should drink daily. (For a 140-pound woman, that's 70 ounces, or roughly nine cups.) Going longer than 10K the next day? Take in extra electrolytes. "You lose electrolytes­—minerals like sodium, potassium and magnesium—as you sweat, so it's good to start with a full tank," Dulan explains. Try the new no-cal Propel Electrolyte Water.
Eat up: Generally speaking, the longer the run, the more carbs you need. For races that last 90 minutes or longer, "increase your daily carbohydrate intake to 60 to 70 percent of your total calories beginning three days before your run," Dulan advises. "And spread it out through the day." Translation: Don't simply down a giant plate of pasta the night before. Also, avoid foods high in fat or fiber to keep your belly happy, says Matt Pahnke, Ph.D., an endurance expert at the Gatorade Sports Science Institute. "These foods can slow digestion, which can lead to gastrointestinal distress as you run," he says.
Race Day
Wake-up: Drink eight to 16 ounces of liquid. This should be water or a sports drink, such as BodyArmor SuperDrink, or a combination of both. You can also have coffee, as caffeine may improve performance for some, Dulan says.
One to two hours before: Have a light, 180- to 300-calorie meal with a three to one ratio of carbs to protein, such as a smoothie with frozen fruit, milk and protein powder; one cup of nonfat Greek yogurt with eight strawberries; or two slices of toast with peanut butter.
15 minutes before or at starting line: Drink another eight to 16 ounces of liquid. For runs of less than 60 minutes, stick with water. If you're going long, "definitely use a sports drink, because its carbohydrates will help delay fatigue and give you energy," Dulan says.
First hour: Whenever possible, aim to drink four to six ounces of water every 15 to 20 minutes.
Second hour and after: Continue swigging every 15 to 20 minutes, but to provide muscles with the fuel they need to perform optimally, make sure you're drinking a liquid with carbs and electrolytes, like a sports drink, or try a combination of portable energy gels or chews and H2O. Aim to consume 30 to 60 grams of carbohydrates per hour during efforts that last longer than an hour, Pahnke says. Gatorade Endurance Carb Energy Chews (31 grams of carbs per packet) or Clif Organic Energy Food resealable pouches (17 to 23 grams of carbs per packet) are excellent options.
Finish line: As soon as possible after finishing, have a snack or a drink that contains about 20 grams of protein and is high in carbs. "To jump-start recovery, it's best to take in something right away to help rehydrate muscles and stimulate muscle repair and rebuilding," Pahnke says. Some good bets include a protein recovery drink, a yogurt smoothie made with fruit, or 20 ounces of nonfat chocolate milk.
Rest of the day: To rehydrate, drink water as usual and try the pee test: "Your urine should be light yellow, like the color of lemonade," Dulan says. If it's darker—the color of apple juice, say—keep sipping. If you're a heavy or salty sweater, replenish lost sodium with a handful of salty food, like pretzels or salted nuts, or an electrolyte drink.

thanks for read my blog gays...

 



What You Need to Know About Cholesterol wow...

in this post i will explain about

What You Need to Know About Cholesterol

The Cholesterol Lowdown

 

I was a little surprised by the response when my boss took an informal poll during a recent staff meeting. "How many of you know your cholesterol numbers?" she asked the roomful of mostly women. About a third of the hands went up. Then I jumped in and asked, "How many of you really understand what those numbers mean or how to change them?" Every hand went down.
So, if a bunch of research-oriented journalists don't know what to do with all their data, we thought, how can we expect our readers to know? We asked our Facebook fans the same questions and they posted answers such as this one: "I never really understood the numbers and how they work. I just eat my Cheerios." In fact, only about 21 percent of women 18 to 44 know their total cholesterol level, according to a 2007 survey by the Society for Women's Health Research. And just under 14 percent know their LDL ("bad") cholesterol level, while only 12 percent know their HDL ("good") cholesterol number. That backs up a previous Harris Interactive survey, which found that 81 percent of women 50 and older don't know their LDL or HDL numbers -- and nearly a quarter of those respondents had actually suffered a heart attack or stroke or had diabetes.
Most doctors don't have time to sit down with you and explain your lab results in detail, so many women never learn the true extent of their risk for heart disease, or how to prevent it. Heart disease is still the number one killer of men and women, and women are less likely than men to have their cholesterol levels under control, according to a large analysis of managed-care and Medicare plans.
We realized it was time to get back to basics. So we consulted two top experts from our LHJ Medical Advisory Board: Michael F. Roizen, MD, chief wellness officer at the Cleveland Clinic, and cardiologist Holly S. Andersen, MD, director of education and outreach at the Ronald O. Perelman Heart Institute at New York City's New York-Presbyterian Hospital, to fill in the blanks.

Total Cholesterol

What's ideal: Under 200
First, cholesterol isn't technically the same thing as fat. Cholesterol is a soft, waxy, fatlike substance mainly produced by the liver. And it's not inherently bad; in fact, it's vital to all kinds of bodily processes, from keeping cells healthy to making hormones. But sometimes the body cranks out more cholesterol than you need, and the things you eat, what you weigh, and the way you live can add even more, putting you at risk for heart disease. But improving your diet, losing weight, and increasing your exercise can reduce those risks, so keep reading.
We've learned a lot about cholesterol in the past 20 years, says Dr. Andersen, and what we know is constantly evolving, too. "When I was in medical school, for example, we were taught that having a total cholesterol number of less than 250 was normal, and we didn't even know what HDL and LDL were. Today I still look at total cholesterol, and we know we want it to be under 200, but HDL and LDL are much more important."

The Bad Guy: LDL

What's ideal: Under 100
It stands for low-density lipoprotein, but you can just remember the "L" stands for "lousy," says Dr. Roizen. LDL circulates through your bloodstream and deposits cholesterol in the walls of your blood vessels. This actually starts when you're young; you get little deposits of the fatty stuff here and there. Over the years it can build up, and other stuff traveling through your bloodstream, such as waste products or calcium, gets stuck on there, too. All this gunk combines to form plaque, which can cause blockages, chest pain, shortness of breath, or a heart attack (see "How Plaque Can Become a Heart Attack" on the next page). To prevent plaque, you generally want to get your LDL as low as it can go.
What Moves the Needle
If you're overweight, the most important thing you can do to reduce your LDL is lose weight, says Dr. Roizen. You should especially focus on your waistline. "The fat around your belly releases proteins and hormones that can make your LDL higher and raise your blood pressure and your risk of diabetes," says Dr. Andersen. That means cutting the simple-carb calories that go right to your belly -- sugary stuff like sodas, candy, cakes, white breads, rice, and pasta.
Processed foods containing trans fats are harmful, too. Fish oils and plant fats tend to be okay. If you're not overweight and don't have a big waist but your LDL is still high, then you need to try lowering your intake of meat and dairy products, too, says Dr. Andersen. It can be tough to eat an almost vegan diet, she says, but those who do it really see a dramatic reduction in their LDL. Working out more is also effective. When lifestyle efforts don't reduce your LDL enough, your doctor will probably suggest that you go on statin drugs (see "Who Should Take Statins?" on the next page).

The Good Guy: HDL

What's ideal: Over 50
HDL, or high-density lipoprotein, can actually take some of the LDL from your plaque and return it to your liver, where it's processed and disposed of, says Dr. Roizen. Not only does HDL help prevent new gunk from accumulating in your arteries, it can reduce what's there. Women tend to have higher HDL than men do. But the benefits of a high HDL level don't cancel out the bad effects of a high LDL level, says Dr. Andersen. You have to work on improving both numbers to really make a difference in your heart health.
What Moves the Needle
HDL is much more difficult to manipulate than LDL, but experts agree that aerobic exercise is key. "It can take a lot of physical activity, like running a few miles a day, to really bring up your HDL level," Dr. Andersen says. "But any amount of physical activity can improve the quality of your HDL, so that it works better."
"We don't have really good data on this yet," says Dr. Roizen. "But it appears that a little more intense aerobic exercise is much better than a lot of milder exercise. You need to raise your heart rate, but whether you get there from doing cardio or from intense weight training that gets your heart rate up doesn't seem to matter."
Taking niacin (vitamin B3) supplements has also been shown to increase HDL and decrease the risk of stroke and heart attack. Dr. Andersen suggests that you talk to your doctor first to determine the right dose. One side effect to watch for: Niacin can make you flush. Taking it at night may help; so can taking a baby aspirin or 325-mg adult dose aspirin 30 minutes before taking the niacin. Aspirin also has anti-inflammatory effects that can help your heart, but it can cause bleeding problems, so ask your doctor before you take it.
As for food, omega-3s, which are in walnuts, fish oil and algal DHA supplements, can raise HDL, says Dr. Roizen. A moderate amount of alcohol may raise your HDL, too. "I don't tell women who don't drink to start drinking, but one drink a day or maybe two has been shown to improve cardiovascular health in women and improve their HDL," says Dr. Andersen. But alcohol can also increase your risk of breast cancer, so you have to factor in your family history and other risks.

The Scoop on Triglycerides

What's ideal: Below 100
Triglycerides are the third part of the cholesterol equation. They are basically fats -- from foods you've eaten or made by the liver -- carried through the bloodstream to be stored in your tissues. A high level increases your risk of coronary artery disease and diabetes. While some guidelines say 150 is normal, Dr. Roizen says that's too high and you should aim for under 100. "Too often 'normal' means heart disease," he says. The triglycerides number really reflects what you've been eating lately. To get the most accurate reading, eat as you normally do in the week or so before you get your cholesterol tested. Don't cut out lots of fat in an attempt to fool the test, because it won't help you assess your real risks. Dr. Andersen says your level also has a genetic component, and sometimes very thin, seemingly healthy women can have a very high triglyceride level.
What Moves the Needle
Triglycerides respond very strongly to dietary changes, says Dr. Roizen. Reducing those simple carbs that quickly turn to sugar (and hit your waistline) is most helpful. Cutting animal fat and increasing exercise can help, too. Although moderate alcohol intake can help raise your HDL, which is good, it will also raise your triglycerides, which is bad. If your triglycerides are high, Dr. Andersen says reducing your alcohol consumption is important.

What's this ratio I'm hearing about?

Lab results may include a ratio that's calculated by dividing your HDL level into your total cholesterol number. If you have a total cholesterol of 200 and an HDL of 50, that's 200/50, or a ratio of 4:1. While many guidelines say the ideal ratio is 3.5:1, Dr. Roizen says an optimal number is unknown and may be more like 2:1. Assessing your actual numbers is more important, according to the American Heart Association. Dr. Andersen says that although people are talking about their ratio now, most experts have moved past it. "I never look at ratio anymore," she says. If you have a high enough HDL you can get a deceptively good ratio. Say you have an HDL of 65, which is good, and a total level of 235. Your ratio would be an acceptable 2.6:1, yet you could still have an LDL of 158 or 170, which is too high. "I wouldn't ignore those LDL numbers," says Dr. Andersen. "You want your LDL as low as possible."

How Plaque Can Become a Heart Attack

At first plaque looks like chicken fat, says Dr. Andersen. As it grows it can obstruct blood flow and cause patients to say things like, "Every time I walk up the stairs now I get chest pain." Worse, as the blood is pounding over this fatty plaque, the plaque can get inflamed and then rupture, which causes a blood clot to form in an attempt to heal the rupture. The clot can then grow or break away and cause a blockage and thus the need for angioplasty (where a balloon is inflated via a catheter to widen the blocked artery), stents (a metal mesh tube that is inserted after the blocked artery is opened by angioplasty), or bypass surgery (where a vein from the leg or other part of the body is surgically routed around the blockage). If the blockage totally stops blood flow to your heart (as in the image, left), you'll have a heart attack -- even if you've never had symptoms before. Dr. Andersen says a 49-year-old patient of hers who was a marathon runner had a heart attack from just the tiniest bit of fatty plaque. "We can't predict when plaque is going to rupture. Sometimes the first symptom of heart disease is death, and that's why we have to practice prevention."

Who Should Take Statins?

Many women can improve their numbers and decrease their risk of heart attack with exercise, weight loss, and eating right. But sometimes willpower is not enough, or despite your best efforts, your stubborn genetics keep your numbers in the red zone. That's when your doctor might suggest you go on a statin. These drugs inhibit an enzyme that controls cholesterol production in the liver. Most statins can lower your LDL significantly and certain ones may raise HDL, too. Statins also have an anti-inflammatory effect that may be as important as their effects on cholesterol for preventing heart disease.
Still, women are less likely to take statins than men, despite being just as much at risk, said a 2008 study from Rush University Medical Center. "In general in this country, we underestimate the risks in women and don't treat them as aggressively as we should," says Dr. Andersen. "And once a woman is diagnosed with heart disease, she is more likely to die from it than a man is." Deaths due to heart disease are continuing to increase in young women, which makes prevention more important than ever. "These are lifesaving drugs that are extraordinarily safe," she says. "I know there's a lot of mistrust about prescription drugs, but these medicines have been used successfully for decades and we've found that women on statins are living longer, with fewer strokes and heart attacks."

thanks for read my blog gays

 

Rev It Up: How to Reboot Your Metabolism wow...

in this post i will explain about

Rev It Up: How to Reboot Your Metabolism

What Affects Your Metabolism

 

I am lying on what looks like a cross between a jumbo Xerox machine and a tanning bed at the University of California, Los Angeles, Risk Factor Obesity Program as the big mechanical arm of a DEXA (dual energy X-ray absorptiometry) scanner moves over my head and then down to my feet. I came here to get the latest high-tech body-composition tests and to learn how fast my metabolism is.
Two minutes later a virtual relief map of the muscle, fat, and bone in my body starts to fill in on a computer screen.
"I never would've guessed," says Zhaoping Li, MD, PhD, the UCLA professor of clinical medicine analyzing my results, when she reads me the verdict: 40 percent body fat. As in obese. Except I'm a size 8. Here in Los Angeles, that alone can make you a plus size, but at five feet four inches and 148 pounds, I'm really just three or four pounds overweight.
To think that I had actually been looking forward to this visit. Me, the lucky girl who never dieted, never gained the freshman 15 and, until recently, never came close to being overweight. I chalked it all up to my speedy metabolism.
Electrodes are pasted onto my hands and feet for my second test, the bioelectrical impedance analysis. This one pegs my body fat at 32.7 percent, which, I am assured, is the better figure to go with. Translation: I'm not obese, just borderline unhealthy.
I am what is called skinny fat, explains David Heber, MD, PhD, director of the UCLA Center for Human Nutrition, who oversees the obesity program. "People can appear to be thin and fit, but their body fat is putting them at risk for diabetes, heart disease, and even breast cancer," Dr. Heber says. "A lot of models and actresses who don't exercise are actually skinny fat."
For the next eight weeks I would systematically follow the advice of leading scientists and trainers to reboot my metabolism. What I found out may be the key to keeping yours from ever flatlining.

What Affects Your Metabolism

I'm living proof that you can't judge a metabolism by its cover. You and I could be the same height and weight, have the same BMI, and even fit into the same J Brand jeans, but have wildly different flab-to-muscle proportions, making one of us the calorie-burning equivalent of a Bic lighter and the other of a blowtorch.
Metabolism, simply put, is the total number of calories your body burns each day. Sixty-five percent of those calories are used up for 24-7 functions like breathing and circulation­ — the top burners are your brain, liver, heart, and kidneys — with another 10 percent devoted to the process of digesting the very foods that may have given you that muffin top in the first place. The remaining 25 percent of the calories you burn can be chalked up to the physical activity you do in a day — not just Spinning class but every move you make, including standing in line or tweeting your latest DEXA scan results.
You've heard it before: The more muscle you have, the more calories you burn. In fact, lean tissues, including organs and muscles, on average burn 14 calories a pound a day, while fat only burns about three calories per pound, Dr. Heber says.
Simply put, whether you're Kate Moss or Kirstie Alley, it's the absolute amount of muscle in you that determines the overall speed of your resting metabolism — the amount you burn just sitting around — and some of us are born with an edge in the amount of muscle fibers we've got. But don't blame bad genes for your extra flab. "It's your environment — that is, food and activity — that is extremely important in ultimately determining your weight," says Andrew G. Swick, PhD, director of obesity and eating disorders research at the University of North Carolina at Chapel Hill Nutrition Research Institute in Kannapolis.
And there's plenty you can do to not only add muscle but also maximize your metabolism along the way.

Workouts and Diets for a Faster Metabolism

Workouts for a Faster Metabolism

Metabolism slows over time, but it doesn't do a sudden nosedive as you sit watching the American Idol finale. "Metabolism drops off 2 to 4 percent every decade as we tend to lose muscle mass," Dr. Heber explains. So, if as a twentysomething you burned 2,000 calories a day, fast-forward 10 years to your mid­thirties and you could be burning as few as 1,920 calories a day. Doesn't seem like a big difference until you do the math. Just 80 extra calories a day translates into eight pounds over a year, unless you pick up the slack with exercise.
"You can maintain your total energy expenditure as you age by combining strength training and aerobic activity. You'll probably need to do more of both," says Miriam Nelson, PhD, director of the John Hancock Research Center on Physical Activity, Nutrition, and Obesity Prevention at Tufts University in Boston. Nelson's studies in the 1990s found that a twice-weekly regimen of eight to 12 resistance exercises increased women's strength by 75 percent in one year, meaning they gained more metabolism-stoking muscle fibers. Most of those gains were in the first 12 weeks.
Even better, every workout you do will give you a metabolism boost, not just during it but also afterward. One study found that a 50-minute weight routine delivered an additional afterburn of 14 calories. Between sets, add cardio bursts or shorten the rest, and that afterburn spikes — to the tune of 25 calories following a quickie 19-minute circuit session, according to the same study.
I tested this myself by wearing a Bodybugg device on my right biceps as I followed the FITNESS "Your Best Body Ever" with trainers Justin Ghadery and Jeff Peel at 24 Hour Fitness in West Hollywood. The device's sensors track not only your movements but also things like body temperature to continuously record the number of calories burned during the day. The highest calorie-burn days occurred when I did the total-body circuits with Peel versus any other time I went to the gym.
I saw similar afterburn increases when I added speedier bursts to my steady treadmill workouts. Scientists have measured afterburn for a half-hour jog at 35 calories, as opposed to 75 calories for 20 one-minute sprints (with two-minute rests in between).
Not only that, but "high-intensity interval training is a quick way to ramp up your body's ability to use fat as a fuel," explains Jason L. Talanian, PhD, assistant physiology professor at Fitchburg State University in Massachusetts. In a study Talanian conducted, women who did interval workouts on a stationary bike, similar to Spinning, burned 36 percent more fat when they switched back to a steady ride the following week. The speed bursts sparked a 20 percent increase in the amount of mitochondria in the exerciser's muscle cells, making it easier for the women to metabolize fat for fuel rather than carbs.
To net the afterburn uptick, "push your speed for 30 seconds when you walk or run, and then return to your usual pace for 30 seconds," Peel says. Over the course of a month Peel has me increase the ratio so I get 30 seconds of slowdown time for every minute of intense exercise.

What to Eat for a Faster Metabolism

Having a lab test indicate you're made out of jelly could send a girl off on a juice-cleanse bender, but that would actually slow your metabolism. "If you're on a very low-cal regimen — in the 400- to 800-calorie-a-day range — metabolism falls by 15 to 20 percent," says David Nieman, PhD, professor of exercise science and director of the Human Performance Laboratory at Appalachian State University in Boone, North Carolina. Eating less than 900 calories a day also prompts your body to burn muscle tissue as well as fat, which lowers your metabolic rate even more.
Stick with the 1,200- to 1,500-calorie a day range, Nieman suggests, and you'll still slim down without taking such a big bite out of your metabolism. "What's more, about 90 percent of the weight you lose will be fat," he says, sparing more of that calorie-burning muscle.
Another metabolism no-no that women are guilty of is ditching meals, Neiman says. "If you skip meals, you put yourself on that path toward fasting, which signals the metabolism to slow way down," he explains.
Meanwhile, Dr. Heber warns me to get more protein to help preserve the lean mass that's my metabolism workhorse. He recommends the higher end for me: 100 grams of protein a day from such foods as white meats, fish, egg whites, and soy, ­starting with breakfast. "Studies show that people who eat a high-protein breakfast control their hunger longer and their weight better," says Dr. Heber, who is the author of sensible diet books, including What Color Is Your Diet? I promptly replace my cornflake habit with egg-white omelets and the occasional whey-powder-injected pancakes.
"Think of your body as a Ferrari," says trainer Ghadery when I tell him I've turned over a new leaf with protein. "You don't put cheap gas in a vehicle like that."

Measure Your Metabolism

Four weeks after my initial visit to the UCLA lab, I'm 10 pounds lighter, but more important is that my total body fat has dropped 5 percent, according to the DEXA scan. "We don't usually see any significant change in body composition until at least eight weeks," Dr. Li says, so the workout is working.
At my final appointment at eight weeks, I almost fist-bump Dr. Li when she tells me that of the 14 pounds total that I lost, nearly 10 of them were pure fat. "That is a lot," she says. But here's the kicker: Those other four pounds were a combination of water weight and muscle, meaning my resting metabolic rate went down from 1,150 calories a day to 1,117 calories a day.
"Normally when people lose weight that is muscle, their metabolism goes down; it's one of the factors that causes them to gain weight back," Dr. Heber explains. "By exercising, you maintained 97 percent of your resting metabolism. If you hadn't exercised, you would have lost 20 pounds, but up to half would have been lean mass."
Back at the University of North Carolina, Swick and other scientists are homing in on identifying the different genes responsible for energy expenditure, as well as phenotypes of people who don't gain weight from overeating, in the hopes of identifying the variables that make us fit as opposed to fat.
So the blueprint for a perfect metabolism is in the works, but I won't be sitting around for it. I've already learned my lesson: No more running low on muscle.

Do the Math on Your Metabolism

For a ballpark figure of how many calories you burn a day, multiply your weight by 14.
Use our BMR Calculator to get a closer estimate that also factors in your activity level

Measure Your Body Composition

Hitting the right weight is great, but also aim for a healthy body fat percentage to make sure there's some muscle to your metabolism.

Body Fat Percentage
Age Healthy Overweight Obese
20-39 21-32% 33-38% ≥39%
40-59 23-33% 34-39% ≥40%
60-79 24-35% 36-41% ≥42%

Body Fat Measuring Tools, Tested

Check out how real-world body fat tests rate.
Body Fat Scales
These home scales, like ones by Tanita ($50 and up, amazon.com), use bioelectrical impedance analysis, but unlike instruments in a lab, they send currents through only the lower body rather than chest to toe. Still, they're a good measure of the change in readings between weigh-ins.
Skin-Fold Test
A caliper, or pinch device, measures the thickness of folds of skin in four key places where you store fat: the triceps, the suprailiacs (near the hip bones), the abs, and the thighs. Your best bet is to get two readings from a pro at the gym and take the average.
Bod Pod
As you sit inside the photo-booth-size Bod Pod for a few minutes, air displacement measures your body composition. Such clubs as Gold's Gym now use this device to get more accurate readings than with skin-fold tests.

"Why Can't I Lose Weight?"

If you've ever blamed a slow metabolism for your weight woes, we may be about to crack the code on the real culprit.
FITNESS sent 35-year-old broadcast media consultant Hillary Locke to the cutting-edge New York Obesity Research Center in New York City. There she spent all day and night in an airtight chamber as a scientist watched every move she made and morsel she ate to determine why this gym devotee and serial dieter couldn't seem to lose an ounce.
The result: Hillary's metabolism is not in fact slow but humming. She burned an impressive 2,397 calories in 24 hours — 540 during 60 minutes of riding the stationary bike and 30 minutes of toning exercises. She even lost a little more than a pound overnight!
So what gives with Hillary's three-year weight plateau?
The red flag was that she was burning mostly carbohydrates, even in her sleep, says Russell Rising, PhD, a nutrition researcher at the center. "The ratio of fat versus carbohydrates you burn should typically decrease during sleep to the point where you're burning more fat," Rising says. But readings of the carbon dioxide content in Hillary's breath, taken at night, indicated she was burning more carbs instead of fat.
Sure enough, Rising found that Hillary's diet while she was in the lab was 48 percent carbs, 41.8 percent fat, and 11 percent protein. He surmises that Hillary also probably eats a lot more a day than the 1,383 calories she ate in the lab and that her hectic travel schedule disrupts her sleep and, therefore, circadian rhythm, in turn affecting her ability to burn fat.
Hillary's next stop was to meet with Marissa Lippert, RD, the owner of Nourish Nutrition Counseling and Communications in New York City. Lippert advised Hillary to reduce her stress eating and make simple changes, like trading airplane pretzels for yogurt and limiting wine to one glass.
Within a week Hillary dropped three pounds.

thanks for read my blog gays

 

The 7-Day Canyon Ranch Spa Diet wow

in this post i will explain about

The 7-Day Canyon Ranch Spa Diet

A Weeklong, World-Class Spa Diet

 

When you book a week at a world-class spa like Canyon Ranch, you're virtually guaranteed to lose weight. The mouth-watering menus, all-day-fun activities, and stress-free atmosphere take the pain out of shedding pounds. But who can afford to drop in whenever a "fat day" — or week — pops up?
Now you don't need to. We asked the experts at Canyon Ranch to create this exclusive seven-day weight-loss plan, providing an average of 1,700 calories a day, enough to help you drop a pound per week. (You'll lose more if you include a daily workout; Canyon Ranch visitors typically spend up to 90 minutes per day being active, whether it's riding a mountain bike, running, or circuit training.) Not only is the program easy to follow, but it's also one of the most delicious diet plans we've ever presented.
A smaller waistline isn't the only benefit of following this diet, says Canyon Ranch Lenox director of nutrition Lori Reamer, RD. "Our guests also leave with the confidence to make positive long-term changes in their eating habits," she says. Follow the plan for seven days — or as long as you need to reach your goal. With food this good, and weight loss this effortless, you can't afford to skip it.

Day 1

Breakfast

  • 3-egg-white omelet with chopped tomatoes, onions, and peppers
  • 1 whole wheat English muffin with 1 tablespoon 100 percent fruit spread

Midmorning Snack

  • Mixed-vegetable crudites with 1/4 cup hummus spread

Lunch: Tofu, Arugula, and Tomato Wrap

  • 1/2 cup sauteed marinated tofu wrapped in a whole wheat flour tortilla with baby arugula, tomato, and 2 teaspoons low-fat mayonnaise
  • 1 cup mixed green salad with 2 teaspoons olive oil and vinegar or 1 tablespoon light dressing

Afternoon Snack

  • 1 piece whole fruit or 1 cup berries
  • A handful of almonds

Dinner: Asian Chicken Salad

  • 2 cups mixed greens, red onions, and tomato wedges
  • Top with 3 ounces sliced poached chicken breast, 1/2 cup mandarin orange sections, 1 ounce cashews, 1 tablespoon olive oil and vinegar, and 3 flatbread crackers

Day 2

Breakfast: Kiwi-Banana Shake

  • In a blender, puree 1 chopped banana and 1 kiwifruit with 1/2 cup apple juice and crushed ice until smooth
  • Also have 1 whole wheat English muffin with 1 tablespoon 100 percent fruit spread

Midmorning Snack

  • Mixed-vegetable crudites with 1 tablespoon light dressing

Lunch: Turkey and Swiss on Rye

  • 2 ounces sliced turkey breast with 1 slice aged low-fat Swiss cheese, lettuce, and tomato, with mustard and 2 teaspoons light mayonnaise on two slices of seeded whole-grain rye toast, grilled until cheese is melted
  • 1 cup tomato soup with 4 saltine crackers

Afternoon Snack

  • 1 ounce string cheese with 2 whole wheat crackers

Dinner: Grilled Shrimp Over Rice

  • 3 ounces grilled shrimp with your choice of spices served over 1/2 cup cooked brown rice
  • Steamed seasonal mixed vegetables drizzled with 2 teaspoons olive oil and freshly minced herbs

Day 3

Breakfast

  • 1 small (half of a tennis ball) whole-grain fruit muffin (e.g., Au Bon Pain or VitaMuffin)
  • Citrus sections and melon balls

Midmorning Snack

  • 1 ounce trail mix

Lunch: Salad Nicoise

  • 3 ounces grilled tuna steak, 3 steamed red potatoes, 5 olives, and steamed green beans arranged on a bed of mixed greens
  • Drizzle with 2 teaspoons olive oil and 1 tablespoon red wine vinegar

Afternoon Snack

  • 1 cup low-fat plain yogurt with 1 cup strawberries

Dinner: Spaghetti Marinara

  • 1 cup cooked whole-grain pasta tossed with 1/2 cup marinara sauce and topped with 1 tablespoon grated pecorino Romano cheese
  • 1 small whole wheat roll
  • Small side salad with olive oil and vinegar or light dressing

Day 4

Breakfast

  • 1 cup muesli cereal with 1/2 cup nonfat milk
  • 1 piece whole fruit or 1 cup seasonal fresh berries

Midmorning Snack

  • Cut carrots and bell pepper strips with 1 tablespoon light dressing

Lunch: Chopped Vegetable and Bean Salad

  • Chopped romaine lettuce, cucumbers, bell peppers, carrots, olives, and tomatoes tossed with 1/4 cup each cannellini beans, garbanzo beans, and hearts of palm
  • Drizzle with 2 teaspoons oil and vinegar

Afternoon Snack

  • 1 cup fortified soy milk with 2 fig cookies

Dinner: Veggie Burger

  • 1 veggie burger with lettuce, tomato, and red onion on a toasted soft whole wheat roll
  • Side salad of mixed greens and vegetables with olive oil and vinegar dressing

Day 5

Breakfast

  • 1 cup hot oatmeal or multigrain cereal with 1/4 cup nonfat plain yogurt and 2 tablespoons golden raisins

Midmorning Snack

  • 1 piece whole fruit

Lunch: Chicken Cranberry Wrap

  • 2-ounce whole wheat pita stuffed with 2 ounces poached chicken breast
  • Add 1 tablespoon cranberry sauce and greens

Afternoon Snack

  • 1 cup low-fat plain yogurt with 1/2 chopped banana

Dinner: Tropical Grilled Tuna

  • 3 ounces ahi tuna grilled with fresh pineapple, served over 1 cup couscous
  • Small side salad with oil and vinegar dressing

Day 6

Breakfast: Eggs Florentine

  • 2 poached eggs served on a toasted whole wheat English muffin with sauteed spinach

Midmorning Snack

  • 1 energy bar, such as PowerBar Pria or Clif Luna Bar

Lunch: Grilled PBB Sandwich

  • 2 slices whole wheat bread filled with 1 tablespoon peanut butter, 1/2 sliced banana, and 1 teaspoon honey, heated on a nonstick pan sprayed with olive oil
  • 1 cup skim milk or fortified soy milk

Afternoon Snack

  • 1 piece whole fruit or 1 cup chopped, and a handful of almonds

Dinner: Pizza with Grilled Vegetables

  • 1 small (4-inch diameter) prepared whole wheat pizza crust spread with 1 tablespoon roasted garlic
  • Top with grilled onion, yellow and red bell peppers, and 2 ounces shredded low-fat mozzarella, broiled until golden brown

Day 7

Breakfast

  • 1/2 cup reduced-fat granola cereal with 1 cup nonfat yogurt and fresh fruit

Midmorning Snack

  • 2 whole wheat crackers spread with 1 tablespoon natural nut butter

Lunch: Chopped Vegetable and Bean Salad

  • Chopped romaine lettuce, cucumbers, bell peppers, carrots, olives and tomatoes tossed with 1/4 cup each cannellini beans, garbanzo beans and hearts of palm
  • Drizzle with 2 teaspoons olive oil and red wine vinegar
  • 1 cup chicken noodle soup

Afternoon Snack

  • 1 cup skim milk or fortified soy milk with 1 oatmeal cookie

Dinner: Grilled Chicken Sandwich

  • 3 ounces grilled skinless chicken breast with sauteed onions, tomatoes, and lettuce on a toasted whole wheat roll
  • Side salad, 2 teaspoons light dressing

Spa Tricks That Melt Pounds

1. Eat mindfully. "Mealtime should be a total sensory experience," says Canyon Ranch's Lori Reamer. Whenever you prepare a dish, take a few moments to add a garnish. Appreciate the aroma, taste, and texture of every bite. All this slows down your eating, so you'll feel satisfied with less.
2. Take 10. Even though a day at a spa is often packed with treatments and activities, there's always time to relax — even if it's just for 10 minutes by the pool. Stress hormones trigger weight gain; conversely, chilling out helps keep your metabolism in prime fat-burning mode.
3. Fill up on quality foods. "Everything that's served at Canyon Ranch is top-notch," explains Reamer. "The more wholesome the ingredients, the more flavorful they are." Don't skimp on high-quality ingredients, whether you go for a pricey olive oil or an heirloom tomato.
4. Focus on fiber. If there's one magic bullet when it comes to weight loss, it's fiber. "It fills you up, so you ultimately consume fewer calories," explains Reamer. Eat lots of fruits and vegetables, and choose whole-grain breads, cereals, and grains with 2 or more grams fiber per serving to help meet your daily quota of at least 25 grams per day.
5. Pump up the protein — wisely. "Protein helps prevent cravings and enhances satiety," says Reamer. Choose from beans, skinless poultry, fish, soy products, and low-fat dairy or lean meats.
6. Make healthy fat choices. Don't be afraid to include small amounts of higher-calorie items like avocado, nuts, and seeds in your daily menus. Just a tablespoon of toasted nuts instantly upgrades a salad, and a sprinkling of diced avocado brings buttery richness to grilled seafood.
7. Go local. "Using locally grown ingredients ensures that everything is at its peak of freshness," says Reamer.
8. Get wet. "Dehydration drains your energy and may even hamper metabolism," says Reamer.

thanks for read my blog gays

 

8 Delicious Weight-Loss Smoothies wow

in this post i will explain about

8 Delicious Weight-Loss Smoothies

The Countryman Press 2015

Weight-Loss Smoothies: Spinach and Avocado

Half an avocado per serving makes this smoothie totally worthy as a meal replacement. To make it even more filling (and flavorful), Cassie Johnston—whose new cookbook Chia, Quinoa, Kale, Oh My! is out now—adds peanut butter.
Makes 2 servings
1 avocado, pitted
1 cup fresh spinach
1 large ripe banana
1 tablespoon natural peanut butter
1 cup milk
Handful of ice cubes
Blend all ingredients in a blender on high speed until very smooth.


The Countryman Press 2015

Weight-Loss Smoothies: Banana Cream Pie

This smoothie, also from Johnston, might taste like dessert—but with a half a cup of Greek yogurt in each serving, it's a much better alternative to doughnuts and coffee cake.
Makes 2 servings
1 large ripe banana, frozen
1 cup plain, low-fat Greek yogurt
1/2 teaspoon vanilla extract
2 tablespoons honey
1/3 cup unsweetened nut, soy, or cow's milk
Handful of ice cubes
Graham cracker crumbs, crushed, for garnish
Combine banana, yogurt, vanilla, honey, milk, and ice in a blender. Blend on high speed until smooth. Sprinkle graham cracker crumbs on top before serving.


The Countryman Press 2015

Weight-Loss Smoothies: Chocolate Chia Cherry

Johnston put together this killer antioxidant duo of dark chocolate and cherries to make this smoothie feel extra decadent. But chia seeds turn it into a nutritional powerhouse—just a tablespoon packs 2 grams of protein and more than 5 grams of fiber to keep you full till lunch.
Makes 2 servings
1 cup unsweetened nut, soy, or cow's milk
2 tablespoons chia seeds
1 tablespoon unsweetened cocoa powder
2 cups pitted, halved cherries
1 medium-size ripe banana
4 to 5 ice cubes
Combine ingredients in the order listed in a blender. Blend on high speed until everything is smooth.

The Countryman Press 2015

Weight-Loss Smoothies: Mixed Berry Cobbler

Go for coconut milk in this antioxidant-rich mixed berry recipe by Mimi Kirk, author of the new cookbook The Ultimate Cookbook of Modern Juicing, for plenty of healthy fats to keep you satiated.
Makes 1 serving
1/2 cup almond, hemp seed, or coconut milk
1/2 cup blueberries, fresh or frozen
1/2 cup strawberries, fresh or frozen
1/2 cup blackberries, fresh or frozen
2–3 Medjool dates
Blend all ingredients in order listed until smooth.


The Countryman Press 2015

Weight-Loss Smoothies: Peach Milkshake

Research hints that adding 2 tablespoons of coconut oil—made up of medium-chain fatty acids that may help speed up your metabolism—to your daily regimen will help you burn more calories. In this recipe, Kirk adds 1 teaspoon of the oil for a satiating effect.
Makes 1 serving
1 cup almond or hemp seed milk
1 cup fresh or frozen peaches
1/2 cup fresh pineapple juice
1/2 frozen banana
1 teaspoon coconut oil
Blend all ingredients in order listed until smooth.
 
Toby Scott

Weight-Loss Smoothies: Banana and Coconut Water

Avocado and hemp seeds both deliver protein in this recipe by Christine Bailey, author of this month's smoothie recipe book, Supercharged Juice & Smoothie Recipes. The smoothie also contains raw cacao nibs and wheatgrass, which both deliver magnesium, a chemical element essential for energy production that athletes tend to not get enough of.
Makes 1 serving
1/2 banana, chopped and frozen
1/4 ripe avocado, pitted
1 small handful spinach
1 handful frozen berries
1 1/2 teaspoons shelled hemp seeds
1/4 teaspoon wheatgrass powder
1/4 cucumber, chopped
1 tablespoon raw cacao nibs
Scant 1 cup coconut water or water, plus extra if needed
Chop banana and place in a freezer bag. Seal and freeze overnight until solid. Put banana in blender with remaining ingredients. Blend until smooth and creamy, adding a little more water if necessary.


Toby Scott

Weight-Loss Smoothies: Berry, Flaxseed, and Pomegranate

Another recipe from Bailey's Supercharged, this one offers healthy fats, protein—and a big brain-boosting benefit. Bailey spikes the smoothie with the ancient Chinese herb gingko, which may help improve cognitive function and prevent memory loss.
Makes 1 serving
1 small handful blueberries, fresh or frozen
3 strawberries, stalks discarded, chopped
2 teaspoons shelled hemp seeds
1 teaspoon acai berry powder
1 tablespoon goji berries
1/4 teaspoon gingko powder
1/2 teaspoon flaxseed oil
1/2 teaspoon coconut oil
1/4 ripe avocado, peeled and chopped
Scant 1/2 cup pomegranate juice, coconut water, or green tea
Put all ingredients into a blender and blend until smooth and creamy.


Francine Zaslow

Weight-Loss Smoothies: Mellow Yellow Protein

In her new book, Raw Energy in a Glass, Stephanie Tourles has a delicious protein-rich smoothie made of hemp seeds, almond butter, and mango, plus a splash of vanilla extract.
Makes 2 servings
1 1/2 cups purified water
1 cup fresh or frozen mango, pitted, cut into chunks
2 medium or 3 small frozen bananas, cut into 1-inch chunks
1/4 cup raw hulled hemp seeds
2 tablespoons raw almond butter
1 tablespoon raw honey
1 teaspoon natural vanilla
Put water, mango, bananas, hemp seeds, almond butter, honey, vanilla, and salt in a blender and blend on high until very smooth and silky, 60 to 90 seconds.
Excerpted from Raw Energy in a Glass by Stephanie Tourles, used with permission from Storey Publishing

thanks for read my blog gays...

 





 

This Food Hack Is About to Make You Finally Love Broccoli wow

in this post i will explain about

This Food Hack Is About to Make You Finally Love Broccoli

 

Gooey pizza or plain chicken breast? Cheese fries or steamed potatoes? Fettucini alfredo or zucchini noodles? In an ideal world, we'd all pick the healthy choice without batting an eyelash. But let's face it, more often than not that isn't the case. But now research says that we may be able to train our tastebuds to prefer the more nutritious nosh, making the healthiest choice the tastiest choice.
According to a study published in Advances in Nutrition, adding natural sources of glutamate to your diet can condition your brain to not only enjoy the taste of healthy foods, but to prefer them. Glutamate, unfortunately, has gotten a bad rap in recent years thanks to the common food additive monosodium glutamate (MSG). Some people are sensitive to MSG, saying it gives them headaches, stomachaches, and even causes breakouts. But while MSG is a manufactured chemical, glutamate is a nutrient found naturally in foods like aged cheeses (think sharp cheddar, Parmesan and blue cheese), soy sauce, tamari, cured meats, miso, turkey, fish sauce, nuts, grape juice, broth, beer, and whole wheat.
Adding these high-glutamate foods as seasonings to your healthy meals helps trigger pleasure and satiety in your brain, and the researchers say that teaches your brain to enjoy these foods more. While more research needs to be done to determine exactly how it works, it appears that glutamate stimulates the fifth tastebud "umami." And previous research has found that not only do meals with an umami flavor taste better, but they also help people feel more full and satisfied so they eat less overall.
Ready to give it a try for dinner tonight? Try these 12 healthy umami-flavored dishes—and maybe sprinkle on some cheese for good measure.

thanks for read my blog gays

 

What to Eat Before and During a Spartan Race wow

in this post i will explain about

Endurance events are all the rage these days. Just think about the ads that saturate your daily feeds, challenging even the toughest of the tough. These obstacle races are not only physically challenging, but mentally challenging as well. That's why knowing the best foods to include in your diet is crucial to peak performance. As a registered dietitian, my job is to show you the powerful role nutrition plays in feeding your inner beast!
Not only am I a Spartan competitor, but my husband is a three-time Spartan athlete (soon to cross his fourth, the Hawaii Ultra Beast, off the list). I can attest to the toll these events take on your body. I enlisted my husband as the guinea pig for my "eating for endurance" experiment. Rest assured, I checked with three fabulous sports dietitians to ensure I was on the right path. Below are their responses, and a look into a Spartan Beast's diet.
Is there a difference in nutrient needs for athletes who compete in obstacle racing versus endurance events?
"Fueling for an obstacle race is very similar to other endurance events. Upper-body strength is more important during obstacle races, so you'll need to consume enough carbohydrates pre- and mid-race to fuel these large muscle groups", says Torey Armul, M.S., R.D., C.S.S.D., L.D.N., spokesperson for the Academy of Nutrition and Dietetics.
Natalie Rizzo, M.S., R.D., echoes Armul's statement. "Both are very similar. Spartan races have obstacles, so the training may include more upper-body strength training than traditional races. Therefore, I would suggest a little extra protein for strength training days, such as an extra piece of chicken or chocolate milk after a training session."
Is there a nutritional difference in what you would recommend for male versus female athletes?
According to Alissa Rumsey, M.S., R.D., C.S.C.S., spokesperson for the Academy of Nutrition and Dietetics, the nutrition needs of athletes vary depending on their body fat percentage and training goals. "Due to differences in testosterone and estrogen levels, women typically have 6 to 11 percent higher body fat compared to men and will generally need less overall calories versus a male athlete. Women also have higher iron needs, since they lose this mineral every month during menstruation."
Armul suggests that female athletes focus on consuming iron-rich foods throughout their training, such as beans, lean meats, fish, fortified grains, and leafy greens, as part of a balanced diet.
What typical foods would you recommend pre-race, during the race, and post-race for someone who competes in an elite obstacle race event?
Let's start with the big guy, a 20+ mile race with over 50 obstacles.
Both Armul and Rizzo agree that simple, easily digested carbohydrates with a blend of protein is a great source of fuel. During the event, they suggest replenishing every hour with an electrolyte-carbohydrate beverage and/or gels, gummies, or other simple sugars. Post-race, it's essential to get the right balance of protein and carbohydrates into your body.
Armul recommends getting protein within 30 to 60 minutes of the race, whether it's a "convenient protein bar, smoothie with protein powder, or complete meal with 20 grams or more of protein."
Given this is the race my Spartan Beast is training for, I have explored these recommendations and found the top foods that fuel his peak performance.
Pre-Race Meal (60 to 90 minutes prior to race/workout)
1 Slice Whole-Grain Bread + 2 Tablespoons Peanut Butter + 1 Banana + 1 Cup Milk
Whether to eat white or whole-grain bread is your choice. When it comes to fueling for sports, some people prefer breads with less fiber. However, if whole-grain bread works with your gut and doesn't cause gastrointestinal distress, continue to eat the whole-grain bread pre-race.
During the Event
Gatorade or Nuun (Electrolyte Replacement Tabs) in a Camelbak + Pressed by KIND or Bite-Size Homemade Protein Bars
We've tried it all! Gels, candy, pouches; bottom line, all caused GI discomfort. We found the best source of nutrition that really helps give him a quick glucose burst is the new Pressed by KIND, filled with a blend of 100 percent fruits and vegetables. Each bar delivers 17 grams of natural sugar and is easily digested on the go. By chopping these up into pieces, he averages about one bar per hour in addition to the Gatorade electrolyte replenishment he consumes every 20 minutes.
Post-Race Meal (30 to 60 minutes after completing race/workout)
Protein Shake + Roasted & Salted Shelled Pistachios
This is typically the hardest time for athletes to eat something nutritious. My husband is usually so fixated on cooling off his body and checking his stats that it's a battle to eat something healthy during the right time for his recovery needs. A simple portable protein shake usually comes to the rescue, especially when we're far from home and don't have the tools to prep. Whey protein—the protein used in many shakes—also is extremely bioavailable in the body, helping to repair your muscles and supply necessary nutrients quickly during recovery.
Delivering over 30 grams of quality protein, a protein shake pairs wonderfully with a handful of roasted and salted pistachios. A 1-ounce serving of roasted and salted pistachios provides 310mg of potassium and 160mg of sodium, essential electrolytes that help support fluid balance. Bonus: Pistachios naturally contain antioxidants that give them their green and purple color.
Whether you're training for an Ultra Beast or merely looking to get more endurance activity into your fitness regimen, the point here is simple: Optimal nutrition can make or break your performance. Focus on fueling and hydrating your body with nutrient-dense foods to feed that inner beast!
Disclosure: I work with Wonderful Pistachios and KIND Snacks to help consumers make healthy choices.

thanks for read my blog gays