HIIT stands for high-intensity interval training. It's become a very popular way to exercise by those who've discovered it's benefits. Personally, I love it, and can't believe I didn't find out about it sooner. Here is a little more education for you.
HIIT starts with a warm-up period of 2 or 3 minutes. After that, the workout ramps up to your maximum effort for a short period of time (about 30 seconds to a minute) and then has a short recovery period where you return back to a normal intensity (for another minute or two), but still are above your warm-up pace. It cycles back and forth between these two stages for anywhere between 15 and 30 minutes, and is ended off by a normal 2 or 3 minute cool-down.
In short term, it's pretty much, slow, fast, slow, fast. Or easy, hard, easy, hard. Depending on how you're looking at it.
So why is HIIT great for you?
One short session of HIIT is better than a long aerobic workout. Studies have proven that HIIT burns more fat in a shorter amount of time, and also has longer lasting effects on your metabolism - which means your body is still burning fat more efficiently even when you're not working out. HIIT increases your RMT (Resting Metabolic Rate) for 24 hours after a session.
In addition to burning more calories, a higher intensity workout is will help you tone more. You can do 4 hours on the elliptical machine and still look like skin sack stretched over some old potatoes. The key is to tone what you've got, as well as lose what you don't need. HIIT is aerobic (cardio) and anaerobic (muscle-toning) in one. And the more fit you are, the more calories you'll burn all day long.
Another point for HIIT sessions is that they are not catabolic. This means that muscles will not be lost to fuel your body, as with long aerobic sessions. HIIT will eat your FAT, not your hard-earned muscle.
The last great thing about this exercise is that it suppresses your appetite. What better accompaniment to a good workout than to not be starving afterward from all the hard work you've done?
Sources:
Benefits of HIIT
Wiki: HIIT
Sunday, September 16, 2007
Friday, September 14, 2007
Looking Slim Before You Are
While you're on your quest to look slimmer, you might as well give yourself a boost until you look good in anything you put on. Here are some tried and true tips to look like a million bucks - even if you don't usually.
1. Black. Dark colors don't reflect as much light, so people just see less of you. And sometimes, less is more. If your lower body is your problem area, wear a dark skirt of pants, and a light top, to offset that area even more. You can switch this up as needed.
2. Lines. Everyone knowns about vertical lines. But there are some other lines that work well too. Shirts with a seam that goes across the waist accentuate the thinnest part of your torso, making you appear all over thinner. Also, jeans that have some stitching above the back pockets, but under the belt loops, can lift your bum, making it look shorter and rounder.
3. Skirt length. If you're sensitive about the size of your lower half, a short skirt will make your problem twice as bad. Go for a nice tapered pencil skirt that ends just at your knee. Too far below the knee will make your calves seem stocky and your legs seem short. Just covering your kneecap will make your legs seem longest.
4. Tightness. Don't wear tight clothes, hoping they will pull everything in. They will only make what fat you do have (even in the smallest amounts) bulge out wherever it can find a way. Girls who wear tight pants and have muffin tops are just gross. Wear clothes that fit you. A looser fitting top will make a seemingly smaller waist. Same goes for wider sleeves.
5. Heels. Heels in the right style can help you, but too many girls wear the wrong heels, and just end up looking worse. A few styles to avoid are shoes with ankle straps, which make your legs look shorter, chunky block heels, and spike heels, which if you're carrying extra pounds, will only make your calves and thighs look that make wider. Knee-height high heel boots are good for double-duty action, because they add height and conceal. Just make sure you go for pointed toe, as a longer foot creates the illusion of a slimmer calve.
6. Posture. The best advice I can give you is to stand up straight. Everyone looks better, healthier, taller, slimmer and more confident with good posture.
1. Black. Dark colors don't reflect as much light, so people just see less of you. And sometimes, less is more. If your lower body is your problem area, wear a dark skirt of pants, and a light top, to offset that area even more. You can switch this up as needed.
2. Lines. Everyone knowns about vertical lines. But there are some other lines that work well too. Shirts with a seam that goes across the waist accentuate the thinnest part of your torso, making you appear all over thinner. Also, jeans that have some stitching above the back pockets, but under the belt loops, can lift your bum, making it look shorter and rounder.
3. Skirt length. If you're sensitive about the size of your lower half, a short skirt will make your problem twice as bad. Go for a nice tapered pencil skirt that ends just at your knee. Too far below the knee will make your calves seem stocky and your legs seem short. Just covering your kneecap will make your legs seem longest.
4. Tightness. Don't wear tight clothes, hoping they will pull everything in. They will only make what fat you do have (even in the smallest amounts) bulge out wherever it can find a way. Girls who wear tight pants and have muffin tops are just gross. Wear clothes that fit you. A looser fitting top will make a seemingly smaller waist. Same goes for wider sleeves.
5. Heels. Heels in the right style can help you, but too many girls wear the wrong heels, and just end up looking worse. A few styles to avoid are shoes with ankle straps, which make your legs look shorter, chunky block heels, and spike heels, which if you're carrying extra pounds, will only make your calves and thighs look that make wider. Knee-height high heel boots are good for double-duty action, because they add height and conceal. Just make sure you go for pointed toe, as a longer foot creates the illusion of a slimmer calve.
6. Posture. The best advice I can give you is to stand up straight. Everyone looks better, healthier, taller, slimmer and more confident with good posture.
Saturday, September 8, 2007
Low-Fat Apple Brownies
Low-Fat Apple Brownies
Ingredients:
2/3 cup canned apple or unsweetened applesauce
1 tsp vanilla
¾ cup sugar
½ cup flour
½ tsp baking soda
2 egg whites
¼ cup cocoa powder
Procedure:
Preheat oven to 350°F.
Spray a square non-stick baking pan (8 inch x 8 inch) with non-stick cooking spray.
Whisk the egg whites and then combine the rest of the ingredients in a large mixing bowl, blend well. Pour batter into pan and bake 20-30 minutes until cooked. To test if batter is cooked, insert a toothpick. If it comes out clean, brownie is cooked. Remove from oven and let cool for five minutes in pan. Gently remove from pan; place on wire rack and when cool, sprinkle with icing sugar if desired. Cut into eight squares. Enjoy!
Nutritional Facts
Per batch: 954 cals, 324 carbs, 0 fat
Per serving (1/8): 119 cals, 40 carbs, 0 fat
Per serving (1/10): 95 cals, 32 carbs, 0 fat
My Review
I love these brownies. They're not too sweet, but they have a great , natural taste to them. They're unique and very addictive, and the best part of them is that they are low-cal AND fat-free. Pretty sure they have a few carbs, but in the end, I would say these brownies are pretty forgiving. :)
Ingredients:
2/3 cup canned apple or unsweetened applesauce
1 tsp vanilla
¾ cup sugar
½ cup flour
½ tsp baking soda
2 egg whites
¼ cup cocoa powder
Procedure:
Preheat oven to 350°F.
Spray a square non-stick baking pan (8 inch x 8 inch) with non-stick cooking spray.
Whisk the egg whites and then combine the rest of the ingredients in a large mixing bowl, blend well. Pour batter into pan and bake 20-30 minutes until cooked. To test if batter is cooked, insert a toothpick. If it comes out clean, brownie is cooked. Remove from oven and let cool for five minutes in pan. Gently remove from pan; place on wire rack and when cool, sprinkle with icing sugar if desired. Cut into eight squares. Enjoy!
Nutritional Facts
Per batch: 954 cals, 324 carbs, 0 fat
Per serving (1/8): 119 cals, 40 carbs, 0 fat
Per serving (1/10): 95 cals, 32 carbs, 0 fat
My Review
I love these brownies. They're not too sweet, but they have a great , natural taste to them. They're unique and very addictive, and the best part of them is that they are low-cal AND fat-free. Pretty sure they have a few carbs, but in the end, I would say these brownies are pretty forgiving. :)
Monday, September 3, 2007
20 Lbs in 10 Days Program
This diet makes the promise of letting you lose 20 pounds in only 10 days. As for the numbers with most diets, I'm assuming if you're not abnormally large, you won't quite lose 20 lbs. But let's check it out shall we?
THE DIET
This diet jumps starts the weight loss process and puts you in the right frame of mind. This diet program is extremely effective and should only be followed for 4 days then the post diet plan should be used then 4 more days on and then once again the post diet plan. Continued use past 4 days may result in too much weight loss too quickly and can deplete important nutrients and vitamins from your body. The basis of this diet is chemistry. The foods you will eat speed up your metabolism and increase the body’s ability to burn fat. This is why it’s very important to follow this program step by step. If you decided not to eat for 4 days you would not loose the same weight. That’s why it’s fundamental to prepare, so eat and drink as described. The great thing about this diet is that there are no special foods or preparations most food’s you may already have or you will easily find at your local grocery store.
Minimum of 8 glasses of water per day 1-2 cups of water in the morning 1 cup of water before each meal 1-2 cups of water before bed
2-3 cups of water throughout the day
The more water the better.
ONLY EAT AND DRINK WHAT IS LISTED WITHIN THE PLAN NOTHING MORE NOTHING LESS! IT IS RECOMMENDED TO TAKE A MULI-VITAMIN DURING ANY DIET PROGRAM & WHILE OFF ANY PROGRAM.
All foods are to be prepared boiled and/or broiled. Do not use oils & salt, only use Vinegar, lemon juice, chili pepper to dress food, etc. No Alcohol.
Please note this diet if for the average, if you are a much larger individual i.e. height wise or extremely active and feel extremely hungry after each meal and throughout the day you can increase portions SLIGHTLY. Please remember changing your eating habits will usually cause excess hunger and take time to get use to, do not mistaken this for a reason to increase portions. Same applies for smaller individuals, if it is felt that each meal is to fulfilling please cut back portions slightly. You should not feel overfull after meals.
The Plan
DAY 1
Breakfast:
Black coffee, tea or more water
1/2 cup Grapefruit or Unsweetened Grapefruit Juice
1 Slice Whole wheat toast
1 tbsps. (16g) Peanut butter
Lunch:
Black coffee, tea or more water
1 Can Tuna in water
1 slice whole wheat toast
1 Cup Unsweetened Prune Juice
Dinner:
Black coffee, tea or more water
1 Breast (4.2oz) Grilled or Baked lean Chicken breast
½ Cup Boiled or steamed string beans
Small apple (approx 2 3/4" diam or 3 per lb)
Snack
1/2 Cup fruit cocktail (opt if hungry)
Do not eat late.
DAY 2
Breakfast:
Black coffee, tea or more water
1 Boiled egg
1 Slice Whole wheat toast
Medium size banana (7"-8")
Lunch:
Black coffee, tea or more water
1 Cup Celery
1 Cup Boiled or steamed string beans
1 Cup Tomatoes or Low Salt Tomato Juice
1 Cup Cantaloupe
Dinner:
Black coffee, tea or more water
1 Breast (4.2oz) Grilled or Baked lean Chicken breast
1 Cup Broccoli Broiled/Baked
½ Cup Squash
Snack
1/2 Cup fruit cocktail (optional if very hungry)
Do not eat late or after dinner.
DAY 3
Breakfast:
Black coffee, tea or more water
1/2 or 1/2 cup Grapefruit or Unsweetened Grapefruit Juice
1 Slice Whole wheat toast
1 tbsps. (16g) Peanut butter
Lunch:
Black coffee, tea or more water
1 Boiled egg
½ Cup Boiled or steamed string beans
½ Cup Squash
½ Cup Tomatoes or Low Salt Tomato Juice
1 Medium size banana (7"-8")
Dinner:
Black coffee, tea or more water
1 8oz Lean Steak (broiled, grilled)
1 Cup Tomatoes or Low Salt Tomato Juice
1 Small apple (approx 2 3/4" diam or 3 per lb)
DAY 4
Breakfast:
Black coffee, tea or more water
1/2 or 1/2 cup Grapefruit or Unsweetened Grapefruit Juice
1 Slice Whole wheat toast
1 tbsps. (16g) Peanut butter
Lunch:
Black coffee, tea or more water
1 Cup Celery
1 Cup Unsweetened Prune Juice
½ Cup Squash
1 Small apple (approx 2 3/4" diam or 3 per lb)
Dinner:
Black coffee, tea or more water
1 Lean Hamburger Patty (Broiled, grilled)
½ Cup Boiled or steamed string beans
1 Cup Unsweetened Prune Juice
½ Cup Tomatoes or Low Salt Tomato Juice
DAY 5
Refer to Post Diet Meals, do not exceed three meals. Do not overeat or eat until you feel over full.
DAY 6
Breakfast:
Black coffee, tea or more water
1/2 or 1/2 cup Grapefruit or Unsweetened Grapefruit Juice
1 Slice Whole wheat toast
1 tbsps. (16g) Peanut butter
Lunch:
Black coffee, tea or more water
1 Can Tuna in water
1 Cup Unsweetened Prune Juice
1 Slice Whole wheat toast
Dinner:
Black coffee, tea or more water
1 Breast (4.2oz) Grilled or Baked lean Chicken breast
½ Cup Boiled or steamed string beans
1 Small apple (approx 2 3/4" diam or 3 per lb)
DAY 7
Breakfast:
Black coffee, tea or more water
1 Boiled egg
1 Slice Whole wheat toast
1 Medium size banana (7"-8")
Lunch:
Black coffee, tea or more water
½ Cup Celery
½ Cup Boiled or steamed string beans
1 Cup Tomatoes or Low Salt Tomato Juice
1 Cup Cantaloupe
Dinner:
Black coffee, tea or more water
1 Breast (4.2oz) Grilled or Baked lean Chicken breast
1 Cup Broccoli Broiled/Baked
½ Cup Squash
DAY 8
Breakfast:
Black coffee, tea or more water
1/2 or 1/2 cup Grapefruit or Unsweetened Grapefruit Juice
1 Slice Whole wheat toast
1 tbsps. (16g) Peanut butter
Lunch:
Black coffee, tea or more water
1 Boiled egg
½ Cup Boiled or steamed string beans
½ Cup Squash
½ Cup Tomatoes or Low Salt Tomato Juice
Dinner:
Black coffee, tea or more water
1 8oz Lean Steak (broiled, grilled)
½ Cup Tomatoes or Low Salt Tomato Juice
1 Small apple (approx 2 3/4" diam or 3 per lb)
DAY 9
Breakfast:
Black coffee, tea or more water
1/2 or 1/2 cup Grapefruit or Unsweetened Grapefruit Juice
1 Slice Whole wheat toast
1 tbsp. (16g) Peanut butter
Lunch:
Black coffee, tea or more water
1 Cup Unsweetened Prune Juice
1 Cup Celery
½ Cup Squash
1 Small apple (approx 2 3/4" diam or 3 per lb)
Dinner:
Black coffee, tea or more water
1 Breast (4.2oz) Grilled or Baked lean Chicken breast
½ Cup Tomatoes or Low Salt Tomato Juice
½ Cup Boiled or steamed string beans
1 Cup Unsweetened Prune Juice
DAY 10
Refer to Post Diet Meals (located on the last page of this program), do not exceed three meals. Do not overeat or eat until you feel over full.
POST DIET NUTRITION
A few points to consider:
1. Ensure you are consuming 3 - 6 small meals which include snacks.
2. To ensure you stay within a good diet routine, ensure you plan and prepare your meals ahead of time.
3. Eating slower avoids overeating and your body from storing foods.
4. Make healthier food selections, go for lower calorie items. Snack on fruits and vegetables, chose diet products instead of the products loaded with sugars and fats.
Now, let’s talk about what you HAVE to try to stay away from, not completely but try to avoid when possible.
Try Avoiding:
-White Bread
-Lots of Pasta
-Sweets,
-Sugar, as minimal as possible, i.e. in coffee.
-Saturated Fats, (all fats from animals, excluding items like fish)
-Fried products
-Salty products
-Pop
-Anything high in sugar such as candy bars, pies, cakes, cookies, etc.
-Butter and high fat margarines
You’re going to have to eat at least 3 - 4 meals a day (plus 2 – 3 healthy snacks) depending on how long and active your days are, to keep your metabolism up. Each meal should consist of 20-25 grams of Protein, 25-35 grams of carbs (Complex carbs, and almost no carbs if possible for your last meal of the day) and about 5-10 grams of fat (good fat, not saturated) Complex carbs consist of almost any form of carbohydrate that does not contain sugar, (excluding breads pasta's white rice, these are hard to digest). This of course is for the average person. If you are larger then increase portions slightly, ensure you never feel to full after a meal you should feel satisfied not full. Same applies for a smaller individual, decrease portions as need be.
EXAMPLES OF CARBS FOR EACH MEAL
Whole Grain Bread, Brown Rice, Potatoes, Oats, Vegetables
Most breakfast cereals that do not contain high amounts of sugar, Rice Cakes, Low fat yogurt cups,
EACH SERVING SHOULD BE APPROX SIZE OF YOUR FIST.
EXAMPLES OF PROTEIN FOR EACH MEAL
Just about any form of LEAN meat, preferably chicken and steak, most types of seafood, all cooked lean without oils or small amounts, tuna is great, beans are also high in protein.
EXAMPLES OF FATS FOR EACH MEAL
Fats from Fish oils, fats from vegetable's, most types of nuts, especially peanuts
If you can't eat 3 - 6 meals a day, a meal replacement can be taken; they contain all of the above. When you’re finished each meal you should never feel full. Drink lots of water throughout the day. Most of your carbs should be eaten in the morning.
Examples of Common Meals
-Whole Wheat chicken sandwich and fruit
-Chicken, Tuna, or Fish Salad, low fat yogurt cup
-Steak, vegetables and a potato
-Egg, whole wheat toast and fruit
THE DIET
This diet jumps starts the weight loss process and puts you in the right frame of mind. This diet program is extremely effective and should only be followed for 4 days then the post diet plan should be used then 4 more days on and then once again the post diet plan. Continued use past 4 days may result in too much weight loss too quickly and can deplete important nutrients and vitamins from your body. The basis of this diet is chemistry. The foods you will eat speed up your metabolism and increase the body’s ability to burn fat. This is why it’s very important to follow this program step by step. If you decided not to eat for 4 days you would not loose the same weight. That’s why it’s fundamental to prepare, so eat and drink as described. The great thing about this diet is that there are no special foods or preparations most food’s you may already have or you will easily find at your local grocery store.
Minimum of 8 glasses of water per day 1-2 cups of water in the morning 1 cup of water before each meal 1-2 cups of water before bed
2-3 cups of water throughout the day
The more water the better.
ONLY EAT AND DRINK WHAT IS LISTED WITHIN THE PLAN NOTHING MORE NOTHING LESS! IT IS RECOMMENDED TO TAKE A MULI-VITAMIN DURING ANY DIET PROGRAM & WHILE OFF ANY PROGRAM.
All foods are to be prepared boiled and/or broiled. Do not use oils & salt, only use Vinegar, lemon juice, chili pepper to dress food, etc. No Alcohol.
Please note this diet if for the average, if you are a much larger individual i.e. height wise or extremely active and feel extremely hungry after each meal and throughout the day you can increase portions SLIGHTLY. Please remember changing your eating habits will usually cause excess hunger and take time to get use to, do not mistaken this for a reason to increase portions. Same applies for smaller individuals, if it is felt that each meal is to fulfilling please cut back portions slightly. You should not feel overfull after meals.
The Plan
DAY 1
Breakfast:
Black coffee, tea or more water
1/2 cup Grapefruit or Unsweetened Grapefruit Juice
1 Slice Whole wheat toast
1 tbsps. (16g) Peanut butter
Lunch:
Black coffee, tea or more water
1 Can Tuna in water
1 slice whole wheat toast
1 Cup Unsweetened Prune Juice
Dinner:
Black coffee, tea or more water
1 Breast (4.2oz) Grilled or Baked lean Chicken breast
½ Cup Boiled or steamed string beans
Small apple (approx 2 3/4" diam or 3 per lb)
Snack
1/2 Cup fruit cocktail (opt if hungry)
Do not eat late.
DAY 2
Breakfast:
Black coffee, tea or more water
1 Boiled egg
1 Slice Whole wheat toast
Medium size banana (7"-8")
Lunch:
Black coffee, tea or more water
1 Cup Celery
1 Cup Boiled or steamed string beans
1 Cup Tomatoes or Low Salt Tomato Juice
1 Cup Cantaloupe
Dinner:
Black coffee, tea or more water
1 Breast (4.2oz) Grilled or Baked lean Chicken breast
1 Cup Broccoli Broiled/Baked
½ Cup Squash
Snack
1/2 Cup fruit cocktail (optional if very hungry)
Do not eat late or after dinner.
DAY 3
Breakfast:
Black coffee, tea or more water
1/2 or 1/2 cup Grapefruit or Unsweetened Grapefruit Juice
1 Slice Whole wheat toast
1 tbsps. (16g) Peanut butter
Lunch:
Black coffee, tea or more water
1 Boiled egg
½ Cup Boiled or steamed string beans
½ Cup Squash
½ Cup Tomatoes or Low Salt Tomato Juice
1 Medium size banana (7"-8")
Dinner:
Black coffee, tea or more water
1 8oz Lean Steak (broiled, grilled)
1 Cup Tomatoes or Low Salt Tomato Juice
1 Small apple (approx 2 3/4" diam or 3 per lb)
DAY 4
Breakfast:
Black coffee, tea or more water
1/2 or 1/2 cup Grapefruit or Unsweetened Grapefruit Juice
1 Slice Whole wheat toast
1 tbsps. (16g) Peanut butter
Lunch:
Black coffee, tea or more water
1 Cup Celery
1 Cup Unsweetened Prune Juice
½ Cup Squash
1 Small apple (approx 2 3/4" diam or 3 per lb)
Dinner:
Black coffee, tea or more water
1 Lean Hamburger Patty (Broiled, grilled)
½ Cup Boiled or steamed string beans
1 Cup Unsweetened Prune Juice
½ Cup Tomatoes or Low Salt Tomato Juice
DAY 5
Refer to Post Diet Meals, do not exceed three meals. Do not overeat or eat until you feel over full.
DAY 6
Breakfast:
Black coffee, tea or more water
1/2 or 1/2 cup Grapefruit or Unsweetened Grapefruit Juice
1 Slice Whole wheat toast
1 tbsps. (16g) Peanut butter
Lunch:
Black coffee, tea or more water
1 Can Tuna in water
1 Cup Unsweetened Prune Juice
1 Slice Whole wheat toast
Dinner:
Black coffee, tea or more water
1 Breast (4.2oz) Grilled or Baked lean Chicken breast
½ Cup Boiled or steamed string beans
1 Small apple (approx 2 3/4" diam or 3 per lb)
DAY 7
Breakfast:
Black coffee, tea or more water
1 Boiled egg
1 Slice Whole wheat toast
1 Medium size banana (7"-8")
Lunch:
Black coffee, tea or more water
½ Cup Celery
½ Cup Boiled or steamed string beans
1 Cup Tomatoes or Low Salt Tomato Juice
1 Cup Cantaloupe
Dinner:
Black coffee, tea or more water
1 Breast (4.2oz) Grilled or Baked lean Chicken breast
1 Cup Broccoli Broiled/Baked
½ Cup Squash
DAY 8
Breakfast:
Black coffee, tea or more water
1/2 or 1/2 cup Grapefruit or Unsweetened Grapefruit Juice
1 Slice Whole wheat toast
1 tbsps. (16g) Peanut butter
Lunch:
Black coffee, tea or more water
1 Boiled egg
½ Cup Boiled or steamed string beans
½ Cup Squash
½ Cup Tomatoes or Low Salt Tomato Juice
Dinner:
Black coffee, tea or more water
1 8oz Lean Steak (broiled, grilled)
½ Cup Tomatoes or Low Salt Tomato Juice
1 Small apple (approx 2 3/4" diam or 3 per lb)
DAY 9
Breakfast:
Black coffee, tea or more water
1/2 or 1/2 cup Grapefruit or Unsweetened Grapefruit Juice
1 Slice Whole wheat toast
1 tbsp. (16g) Peanut butter
Lunch:
Black coffee, tea or more water
1 Cup Unsweetened Prune Juice
1 Cup Celery
½ Cup Squash
1 Small apple (approx 2 3/4" diam or 3 per lb)
Dinner:
Black coffee, tea or more water
1 Breast (4.2oz) Grilled or Baked lean Chicken breast
½ Cup Tomatoes or Low Salt Tomato Juice
½ Cup Boiled or steamed string beans
1 Cup Unsweetened Prune Juice
DAY 10
Refer to Post Diet Meals (located on the last page of this program), do not exceed three meals. Do not overeat or eat until you feel over full.
POST DIET NUTRITION
A few points to consider:
1. Ensure you are consuming 3 - 6 small meals which include snacks.
2. To ensure you stay within a good diet routine, ensure you plan and prepare your meals ahead of time.
3. Eating slower avoids overeating and your body from storing foods.
4. Make healthier food selections, go for lower calorie items. Snack on fruits and vegetables, chose diet products instead of the products loaded with sugars and fats.
Now, let’s talk about what you HAVE to try to stay away from, not completely but try to avoid when possible.
Try Avoiding:
-White Bread
-Lots of Pasta
-Sweets,
-Sugar, as minimal as possible, i.e. in coffee.
-Saturated Fats, (all fats from animals, excluding items like fish)
-Fried products
-Salty products
-Pop
-Anything high in sugar such as candy bars, pies, cakes, cookies, etc.
-Butter and high fat margarines
You’re going to have to eat at least 3 - 4 meals a day (plus 2 – 3 healthy snacks) depending on how long and active your days are, to keep your metabolism up. Each meal should consist of 20-25 grams of Protein, 25-35 grams of carbs (Complex carbs, and almost no carbs if possible for your last meal of the day) and about 5-10 grams of fat (good fat, not saturated) Complex carbs consist of almost any form of carbohydrate that does not contain sugar, (excluding breads pasta's white rice, these are hard to digest). This of course is for the average person. If you are larger then increase portions slightly, ensure you never feel to full after a meal you should feel satisfied not full. Same applies for a smaller individual, decrease portions as need be.
EXAMPLES OF CARBS FOR EACH MEAL
Whole Grain Bread, Brown Rice, Potatoes, Oats, Vegetables
Most breakfast cereals that do not contain high amounts of sugar, Rice Cakes, Low fat yogurt cups,
EACH SERVING SHOULD BE APPROX SIZE OF YOUR FIST.
EXAMPLES OF PROTEIN FOR EACH MEAL
Just about any form of LEAN meat, preferably chicken and steak, most types of seafood, all cooked lean without oils or small amounts, tuna is great, beans are also high in protein.
EXAMPLES OF FATS FOR EACH MEAL
Fats from Fish oils, fats from vegetable's, most types of nuts, especially peanuts
If you can't eat 3 - 6 meals a day, a meal replacement can be taken; they contain all of the above. When you’re finished each meal you should never feel full. Drink lots of water throughout the day. Most of your carbs should be eaten in the morning.
Examples of Common Meals
-Whole Wheat chicken sandwich and fruit
-Chicken, Tuna, or Fish Salad, low fat yogurt cup
-Steak, vegetables and a potato
-Egg, whole wheat toast and fruit
Sunday, September 2, 2007
Need a new look?
I was browsing around trying to find something to keep myself occupied, and I stumbled across makeoversolutions.com
MS comes with a few different account types, and since I'm no big spender, I went with the free one. It let me upload my picture and cchange my hair and makeup. Pretty neat, and worth checking out if you have some time to waste.
MS comes with a few different account types, and since I'm no big spender, I went with the free one. It let me upload my picture and cchange my hair and makeup. Pretty neat, and worth checking out if you have some time to waste.
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