Sleep is a vital element of good health and fitness. So, don't ignore the importance of a good night's sleep. Try to get 7-8 hours of continual sleep every day. This will also help you in your fitness workouts. Rest is necessary for improving muscular strength and cardiovascular performance. Not getting enough sleep can be your worst enemy in weight loss. Many people who do not get enough sleep find eating and drinking sugar to gain energy.
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This recipe serves: 4 Preparation time : 20 minutes Cooking time : 15 minutes Ingredients For the jerk chicken: 2 teaspoons olive oil 4 small skinless, boneless chicken breasts, about 3-4 ounces each salt to taste freshly ground black pepper 1/4 cup jerk sauce For the wraps: 1/2 cup fat-free, whipped cream cheese 2 tablespoons minced, sweet onion 4 large flour tortillas 4 large lettuce leaves (green leaf, bibb or romaine), shredded 4 large slices of ripe tomato, sliced thin Cooking Instructions For the jerk chicken: 1. Preheat the grill to medium-high. 2. Brush the chicken breasts with olive oil and then season with salt and pepper. Cook them on the grill, about 4-5 minutes per side, depending on the thickness of the breast. During the last 2 minutes of cooking, brush the chicken breasts with jerk sauce. Transfer the chicken to a cutting board and cut into small pieces. For the wraps: 3. In a small mixing bowl, combine the cream cheese and onions. Add salt and pepper to taste. 4. Lay out the tortillas on a work surface in front of you. Divide the cream cheese mixture among the tortillas, spreading it out in the middle of each tortilla. Divide the lettuce among the tortillas, top with a few slices of of chicken and a slice of tomato. Tightly roll the tortilla in a cylinder ending with the seam side down. 5. Slice the wraps on the diagonal and serve. Nutrition Facts  Serving Size 1 wrap Amount Per Serving
Calories 563 Protein 66 g Total Carbohydrate 47 g Dietary Fiber 3 g Soluble Fiber 1 g Insoluble Fiber 2 g Sugar 2 g Total Fat 11 g Saturated Fat 3 g Monounsaturated Fat 5 g
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(Can you really lose weight that fast?) Most experts recommend losing no more than two pounds per week. If you're fairly heavy, however, you may be able to shed pounds at twice that rate for perhaps a month. To do this safely, see a doctor, take a daily multivitamin, and use a tool such as Diet Power to make sure you're getting all your vital nutrients. Maintaining a rapid loss for a longer period is, for most people, potentially dangerous. This article explains, with award-winning clarity and humor, why that is true. By Terry Dunkle, Diet Power founder and chairman For a 59-year-old man, I'm in pretty good shape. I'm still considerably overweight, however, and lately I've been getting emails with headlines like these: - Melt Off 5-10 Pounds in 7 Days!
- Lose 10 Lbs the First Week!
You've probably gotten emails like this, too. And they bring up an interesting question: Can a person really lose weight that fast? In other words, if you absolutely must, can you get down to a size six for your cousin's wedding? Can you shed five pounds before your "60 Minutes" interview? Most of those emails promise weight loss of one or two pounds a day. Suppose we go easy on them and say we only want to drop ten pounds in ten days. Is this doable? I'm glad I asked that question. To lose weight, you need to reduce one or more of the three main ingredients in your body: Let's start by considering the flesh and bone. You can easily get rid of ten pounds by cutting off an arm. The average arm weighs just about that much, if you take it off at the shoulder. This is convenient, too, because the arm you'll want to spare also happens to be the better one for holding the saw. I'm right-handed, for example, so I would naturally want to remove my left arm, which I don't use much anyway, except for shaking hands with Bob Dole. So, yes, you can lose ten pounds in ten days—in fact, you can lose ten pounds in a minute if you have a sharp Homelite and a bottle of Wild Turkey. Some people, however, will prefer the second method: losing water. (I'm not going to say which is better. I don't want to take sides here.) The average person sweats, breathes, and pees away about 80 ounces of water a day. This means that eating dry food and shunning all drinks should remove five pounds per day. Easy, huh? Not easy. Unfortunately, your body desperately wants to replace that water, to keep your blood from getting too salty and short-circuiting the nerve signals that run your brain and muscles. This can rapidly lead to confusion, seizures, coma.... In other words, eschewing liquids may get you the ten-pound loss in only three days—but you'll probably end up wearing that size 6 in your coffin. So now we're down to the third weight-loss method: burning fat. And here it gets really interesting. Fat in your body is like gasoline in a car. It stores the energy you need for walking, running, yelling at telemarketers, opening childproof bottle caps, and all the other necessities of life. (Including thinking. Your head uses one-quarter of your total energy expenditure, which may be why Thomas Edison said, "The chief function of your body is to carry your brain around.") As a storage medium, fat is wonderfully efficient. A pound of body weight contains 3500 calories—almost as much as a pound of gasoline. This is good, because otherwise your body would have to convert excess calories into glycogen, a kind of carbohydrate stored in the liver. To equal the storage capacity of 50 pounds of fat (the amount in my body right now), my glycogen store would have to weigh 400 pounds—and I would have to weigh 550. (I would also have a gigantic liver.) Because fat is so efficient, however, you need to expend a lot of energy to get rid of a pound of it. A 200-some pounder like me can operate on 2600 calories a day. Since a pound of body weight is 3500 calories, this means I can't lose a pound a day unless I eat nothing and burn off 900 calories in exercise every day. (For me, that's a five-mile run.) If you can do this for ten days straight, you're a better (and thinner) person than I am. If you weigh 400 pounds, however, your energy needs are proportionately higher. You could easily lose a pound a day by simply eating what I eat instead of what you eat. But you'd feel just as famished as I do when I eat nothing. That's because your body has an amazingly sophisticated system designed to "correct" a sudden weight loss by making you feel ravenously hungry. The only way to fool this system is by losing weight slowly. Wait a minute, you say. Can't I take a pill or eat something to rev up my metabolism so I burn calories faster? In fact, this is what most of those emails promise. (They usually sell "fat burners," "metabolic boosters, or "thermogencis.") But the truth is, even a dangerous level of amphetamines (probably the most powerful metabolic booster available) will increase your burn rate by only 20 percent. You can do better than that by taking a long walk every day. The only real solution, then, is cutting off an arm. And so far, none of these emails has offered to sell me a chainsaw. More on this subject later. Right now it's time for me to practice the fourth method of quick weight loss, which I forgot to mention. It works instantly, it's perfectly safe, it's relatively effective, and it costs absolutely nothing. It's called Sucking in Your Gut.
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Colon Cleansing has made a comeback in the last several years. Your grandparents may have routinely performed a colon cleansing as part of their preventive health regimen. But is it really necessary? The body is an efficient machine that runs smooth and quiet, like clockwork 24/7...IF you maintain it. Just like any other hard-working machine, a proper maintenance routine is essential to peak performance. Your body was designed to function properly whether awake, asleep, hot, cold, young or old. When your body performs as designed, it maintains a perfect weight and appearance. But your body was not designed for the processed foods, chemicals and pollutants that it’s bombarded with on a daily basis. When the only fuel you give this efficient machine is laced with preservatives and chemicals, you’re in effect self-poisoning yourself – called autointoxication. Autointoxication is the process of being poisoned by your own body as a result of inadequate digestion and/or elimination. Every single cell in your body is affected by this - blood cells, nerve cells and cells in your lungs, skin and every other organ in your body. How do you know if you’re toxic? If you’re irritable, depressed and hard to live with, your nervous system may be affected. If you feel weak, toxins may be pooling in your heart tissue. Nasty breath can come from toxins residing in your lungs. Rashes and blotchy, blemished skin or wrinkly skin and pale complexion can result if toxins accumulate in your skin. A bloated feeling can come from toxins congregating in your stomach. Or you can experience tiredness, lethargy, lack of sex drive and have an old-looking appearance if they accumulate in your glands. But what does all that have to do with colon cleansing? Anyone who has been on a Standard American Diet (S.A.D.) for more than a couple of years would benefit from a periodic cleansing (once or twice a year). The S.A.D. diet is seriously lacking in fiber and healthy liquids while it is abundant with sugar, caffeine, excessive amounts of salt, fried greasy foods, fatty foods, processed foods, alcohol, preservatives, additives, chemicals and parasites. All of these work to clog the mucous linings of your intestines, building up and preventing them from removing water and receiving B-vitamins produced by healthy intestinal bacteria. As well as adding pounds onto the scale when you weigh yourself. The first place where autointoxication exhibits itself is the colon. If the colon doesn’t function properly, the rest of the body will be affected eventually. Think of your body as a small community, and the colon as the sewer system carrying waste from your home to the waste treatment center of the community. If this pipeline gets clogged and narrows, the waste material backs up and eventually overflows into all the homes in the neighborhood, even those with a free-flowing sewage line into the community pipeline. In order to get the colon and thus, the rest of your body back to properly functioning as a streamlined efficient machine once again, a safe and healthy colon cleansing is a perfect first step and will go far in making you feel healthier. **Please note if you have a serious medical condition you should check with your physician first. A good colon cleansing product should work in several synergistic ways to achieve a healthy colon and should contain: · Soluble fiber to promote normal water balance in the colon (like Psyllium husks and flax seeds) · Peristalsis support to achieve proper smooth muscle contraction of the colon (like slippery elm, marshmallow root and fennel seed) · Soothing botanicals to prevent spasms and inflammation (like turmeric, hyssop leaf and ginger root) · Probiotics to promote normal digestion and metabolism (like Lactobacillus and Bifidobacterium) · Anti-parasitic support to help kill and expel harmful intestinal parasites (like black walnut hulls, wormwood powder and clove bud powder) Colon cleansing can indeed be a very effective means to restoring better health, gaining more energy, promoting weight loss, and creating a more slender profile. And aren’t you worth a healthier body?
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If some people eat one food not on their plan, their failure to be perfect sets in motion a psychological chain of events that leads to frustration and the inability to get right back on the plan. The all-or-nothing mentality sets in and BAM, they're back to nothing. But it doesn't have to be this way. 100% nutritional discipline is never required for optimal progress. The difference, in results, between 90% adherence to your nutrition program and 100% adherence is negligible. So allow yourself the extra 10% wiggle room. This will allow you the freedom to eat a few extra things not on your menu without the guilt and subsequent crash.
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Consuming large amounts of food, particularly “comfort food”, in response to feelings rather than hunger. What may start out as “normal” self-soothing with food over time becomes an unhealthy coping mechanism to avoid or attempt to manage negative feelings. - First step is to gain awareness of triggers, followed by identifying alternative coping or soothing mechanisms. It takes a lifetime to create these unhealthy habits, it will take some time and dedication to unlearn them and replace them with healthier habits.Common Triggers: * Physiological
- eating in response to physical cues (hunger, headache, muscle tension, pain) * Social
- eating when around others (holiday, ritual, sports, happy hours, drinking, work events) * Cognitive
- eating in response to negative thoughts (self-doubt, judgment, worry, irrational) * Emotional
- eating in response to negative feelings (sadness, loneliness, boredom, fill the * Situational/environmental
- eating in response to cues in the physical environment (commercials, restaurants, food in cabinets, opportunity)
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“A goal is a dream with a deadline.” – Napoleon Hill Writing a few sentences down can mean the difference between success and failure. Plenty of studies show that people who take even a few seconds to put their goals on paper are 5 to 10 times as likely to achieve them. So today, make me one promise. Get out a pen and an 8.5” x 11” sheet of paper, and do what most people aren’t willing to do . . . Write out your goals. The art and science of goal setting Goal setting is both an art and a science. Most people think that setting goals just means picking something you don’t have right now and going for it, but there’s more to it than that. To unlock the power of goal setting, use the following tips: Goals should be specific and measurable A good goal can be measured accurately and is specific enough to direct your focus on the change that’s most needed or important to you. I will look really good naked doesn’t really give you anything measurable or specific to work on. However, I will lose 15 lbs of body fat does. It’s specific to one area of improvement (body fat) and it’s includes a measurable outcome (15 lbs). Goals should be challenging but realistic Goals must be big enough to inspire you to action, but not so big that you get frustrated with the impossibility of accomplishing them. If you’re 80 pounds overweight, setting a goal of being on the cover of a fitness magazine in 6 months time isn’t realistic. But a goal of losing 10 pounds in the next year, while realistic, is too small to be inspiring. For fat loss, a good rule of thumb is to expect 0.5 to 1 pound of fat loss per week. If you don’t know whether your goal is realistic or not, consult an expert or ask around on the forums. In Precision Nutrition, we’ll help you figure it out. Goals should have short-term and long-term components When setting your goals, make sure you’ve got small goals that are applicable to today, bigger goals that are applicable to next week, bigger goals yet applicable to next month, and the biggest goals applicable to next year. By setting aside little time points, you’ll have mile markers on the way to your success. It also helps you appreciate the fact that great long term progress feels like it’s happening pretty slowly. Remember, if you want to drop from 160 at 25% to 130 at 12% in a year, which means you’ll have to drop about 25lbs of body fat in 52 weeks. Over the course of 12 months, that’s about 2 lbs of fat a month. So be patient! Frame your goals around behaviors, not just outcomes Do you know the difference between a behavior and an outcome goal? Well, a behavior goal is based on something you can directly control and do yourself; an outcome goal is based on the end product of a series of behaviors. Most people set only outcome goals, such as the following: * “I will lose ten pounds in ten weeks.” * “I will make $100,000 next year.” While these goals are specific and measurable and may be challenging and attainable, one problem is this: they’re outcomes. And outcomes are often beyond your control. After all, you can’t control your fat cells and their rate of fat metabolism by just hoping they’ll shrink. And you can’t force someone to pay you $100,000 per year. What you can control, however, are your behaviors. So how can you pick better goals, goals based on behaviors? Try these on for size: Want to lose ten pounds in ten weeks? Then start by understanding what behaviors you can adopt immediately that’ll lead to this result. Make these your goals. Here are a few examples: I will exercise for at least five hours per week. I will eat five to six meals each day. I will eat vegetables with every meal. I will avoid alcohol this week. And how about the financial thing? I will go back to school and get an advanced degree in my field. I will spend most of my time on big, high return projects. I will improve one aspect of my job performance each day. I will duplicate the behaviors of others that are making the amount of money I want to make. In the end, if you make goals out of behaviors, behaviors you can control, your outcome goals (things like your body composition, salary, etc.) will fall right in line without you having to worry about them. And one final tip for goal setting is this: Tell someone about it Once you set specific goals that you’re committed to sticking to, tell someone about them right away and ask that person to hold you accountable. If a goal is a secret, it’s easy to blow it off. If you’ve got someone holding you accountable to a higher standard, you’re more likely to get it done. Summary A few sentences put on paper can mean the difference between success and failure. So get your pen and pad, and write out a few goals right now.
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A journal or diary of all food and beverages consumed by client for a period of at least one week. - Ideally two weeks to one month to illuminate patterns.
- Should include type and amount of all food and beverages; where meal/snack was eaten; and an area to note mood or stressors.
- Goal is to increase awareness of dietary intake (calories, balance of diet, quantity of food, etc.)
- Great for identifying nutritional imbalances and patterns of eating.
- Good way to suggest initial positive changes such as healthy substitutions and portion control.
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To ensure that good foods will be available when you need them, use the Sunday Ritual. This is performed by setting aside three hours every Sunday to write out your menu for the week, shop for the week, and prepare your meals for the week. Cook all the meat, chop all the vegetables, measure out all the yogurt and/or cottage cheese, and distribute all the powders. Have them ready and set aside so that you can grab them in the morning and bring them with you regardless of what your day holds in store for you. SEE ALSO: This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed. 
Order Precision Nutrition now and get $50 off!
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I have to admit that I love pasta. But, as a gut-fearing weight lifter and athlete, I definitely have to choose the lower GI, nutrient dense whole-wheat variety. During training phases that require or allow for higher carbohydrate intake (higher volume training) I'll eat one whole-wheat pasta meal per day. During other phases (like where I'm trying to lose fat), the pasta stays on the shelf in favor of a higher lean protein, good fat, and fruit and veggie intake. SEE ALSO: This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.
Order Precision Nutrition now and get $50 off!
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1 pound ground turkey 3/4 cup minced onion 2 tablespoons margarine 3 cups water 1/2 teaspoon garlic powder 1 tablespoon chili powder 1 tablespoon dry parsley flakes 1 teaspoon paprika 2 teaspoons dry mustard 1 15 1/2 ounce can red kidney beans drained 1 6-ounce can tomato paste 1/2 cup pearl barley 3/4 cup cheddar cheese 1. In large sauce pan, cook turkey and onions in margarine until turkey is browned and no longer pink in color, about 9 minutes. Drain; return turkey and onions to pan. 2. Add remaining ingredients except the cheese to turkey mixture; bring to boil, stirring frequently. Cover, reduce heat, and simmer 30 minutes, stirring occasionally. 3. Uncover and simmer 30 minutes, stirring occasionally. 4. Serve over cooked macaroni. 5. Sprinkle 3 tablespoons of cheese over each serving of chili. Per serving Calories 540 Total fat 26 grams Saturated fat 9 grams Cholesterol 104 milligrams Sodium 579 milligrams Stay warm... Dave www.DlfFitness.com/blog
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What are proteins? Proteins are organic molecules made up of amino acids – the building blocks of life. These amino acids are joined together by chemical bonds and then folded in different ways to create three-dimensional structures that are important to our body’s functioning.  A diagram of protein structures. Image source: Madison Technical College’s Lab Manual on Protein Structure There are two main categories of amino acids in the body. First, we’ve got essential amino acids – those that the body can’t manufacture, and thus we must consume in our diets. Some amino acids are conditionally essential, which means that our bodies can’t always make as much as we need (for example, when we’re under stress). Next, kinda obviously, we’ve got nonessential amino acids – those that the body can usually make for itself. Essential amino acids Conditionally essential amino acids Nonessential amino acids Histidine Isoleucine Leucine Lysine Methionine Phenylalanine Threonine Tryptophan Valine Arginine Cysteine Glutamine Tyrosine Alanine Asparagine Aspartic acid Glutamic acid Proline Serine Why is it important to get enough protein? During digestion, the body breaks down the protein we eat into individual amino acids, which contribute to the plasma pool of amino acids. This pool is a storage reserve of amino acids that circulate in the blood. The amino acid pool in the bloodstream readily trades with the amino acids and proteins in our cells, provides a supply of amino acids as needed, and is continuously replenished. (Think of it like a Vegas buffet of protein for the cells.) Since our bodies need proteins and amino acids to produce important molecules in our body – like enzymes, hormones, neurotransmitters, and antibodies – without an adequate protein intake, our bodies can’t function well at all. Protein helps replace worn out cells, transports various substances throughout the body, and aids in growth and repair. Consuming protein can also increase levels of the hormone glucagon, and glucagon can help to control body fat.1 Glucagon is released when blood sugar levels go down. This causes the liver to break down stored glycogen into glucose for the body. It can also help to liberate free fatty acids from adipose tissue – another way to get fuel for cells and make that bodyfat do something useful with itself instead of hanging lazily around your midsection! How much protein do you need? How much protein you need depends on a few factors, but one of the most important is your activity level. The basic recommendation for protein intake is 0.8 grams per kilogram (or around 0.36 g per pound) of body mass in untrained, generally healthy adults. For instance, a 150 lb (68 kg) person would consume around 54 grams a day. However, this amount is only to prevent protein deficiency. It’s not necessarily optimal, particularly for people such as athletes who train regularly and hard. For people doing high intensity training, protein needs might go up to about 1.4-2.0 g/kg (or around 0.64-0.9 g/lb) of body mass.2 Our hypothetical 150 lb (68 kg) person would thus need about 95-135 g of protein per day. These suggested protein intakes are what’s necessary for basic protein synthesis (in other words, the creation of new proteins from individual building blocks). The most we need to consume throughout the day for protein synthesis probably isn’t more than 1.4 – 2.0 g/kg. But wait – there’s more! Beyond the basics of preventing deficiency and ensuring a baseline of protein synthesis, we may need even more protein in our diets for optimal functioning, including good immune function, metabolism, satiety, weight management and performance.3 In other words, we need a small amount of protein to survive, but we need a lot more to thrive. We can only store so much protein at one time. As the graph below shows, the body’s protein stores fluctuate over the course of a day. Notice how the upper limit never increases; the amount of protein in the body just cycles up and down as we eat or fast.  Image source: DJ Millward, The Metabolic Basis of Amino Acid Requirements. The take-home here is that you can’t simply eat a 16-pound steak (a la Homer Simpson consuming “Sirloin A Lot”) once and be done with it. The body needs its protein stores to be continually replenished, which means that you should consume moderate amounts of protein at regular intervals – which just happens to be an important Precision Nutrition guideline. Consuming more protein may help maintain an optimal body composition (in other words, help you stay leaner and more muscular) and a strong immune system, good athletic performance, and a healthy metabolism. It may promote satiety (i.e. make you feel full longer) and consequently help you manage your body weight. Indeed, physique athletes such as bodybuilders have long relied on the rule of 1 gram of protein per pound of body weight – or 150 g per day for a 150 lb individual. For extra credit When you eat protein is just as important as how much. After resistance exercise (RE) such as weight training, the body synthesizes proteins for up to 48 hours after training.4 Interestingly, during and immediately after RE, protein breakdown is increased as well. In fact, for a brief period, the rate of breakdown exceeds the rate of building. The body actually drops into a short-term wasting or catabolic state. However, taking in enough protein during the pre- and post-exercise period can offset catabolism. (Check out the Precision Nutrition guide for more on nutrition timing.) The graph below shows that as the blood concentration of essential amino acids (EAA) increases, so too does protein synthesis.  Image source: ABCBodybuilding.com The graph below shows how amino acid (and amino acid + carbohydrate) consumption after exercise results in a positive muscle protein balance (in other words, helping muscles rebuild, which is a good thing), while the intake of no nutrients can result in a negative muscle protein balance.  Image source: GSSI Which protein is best? In general it’s your choice – both protein from plant sources and animal sources seem to work equally well in increasing muscle protein synthesis as a result of exercise.5 The amino acid leucine seems to act as a major stimulus for protein synthesis; good sources of leucine include spirulina, soy protein, egg white, milk, fish, poultry, and meat. Can I eat too much protein? If you overeat protein, this extra protein can be converted into sugar or fat in the body. However, protein isn’t as easily or quickly converted as carbohydrates or fat, because the thermic effect (the amount of energy require to digest, absorb, transport and store protein) is a lot higher than that of carbohydrates and fat. While 30% of the protein’s energy goes toward digestion, absorption, and assimilation, only 8% of carbohydrate’s energy and 3% of fat’s energy do the same. You might have heard the statement that a high protein intake harms the kidneys. This is a myth. In healthy people, normal protein intakes pose little to no health risk. Indeed, even a fairly high protein intake – up to 2.8 g/kg (1.2 g/lb) – does not seem to impair kidney status and renal function in people with healthy kidneys.6 In particular, plant proteins appear to be especially safe.7 Here’s additional reading on this topic: Protein Prejudice Dear Mom and Dad The Protein Debate Summary and recommendations - For basic protein synthesis, you don’t need to consume more than 1.4 to 2.0 g/kg (around 0.64-0.9 g/lb) of protein per day.
- Nevertheless, consuming higher levels of protein (upwards of 1g per pound of body weight) may help you feel satisfied after eating as well as maintain a healthy body composition and good immune function.
- You should consume some protein before and after training to ensure adequate recovery.
Learn more If you want to know more about optimal nutrition, we encourage you to check out the comprehensive Precision Nutrition program. This program is the top practical nutrition resource on the market today. Endnotes - Flatt JP 1978; Tappy L, 1996; Blom WA et al., 2006; Latner JD, Schwartz M, 1999.
- Lemon et al 1981; Tarnopolsky et al 1988; Tarnopolsky et al 1991.
- Flatt JP 1978; Tappy L, 1996; Blom WA et al., 2006; Latner JD, Layman et al 2003; Schwartz M, 1999; Tangney CC, et al. 2005; Kishino Y & Moriguchi S 1992; Marcos A, et al 2003.
- Dreyer et al 2006; Koopman et al 2006; Biolo et al 1995; Phillips et al 1997; Norton et al 2006; MacDougall et al 1995.
- Brown et al 2004; Anthony et al 2007; Kalman et al 2007.
- Poortmans JR & Dellalieux O 2000.
- Am Diet Assoc 2003; Millward DJ 1999.
References American Dietetic Association. Position of the American Dietetic Association and Dietitians of Canada: Vegetarian diets. J Am Diet Assoc 2003;103:748-765. Anthony TG, McDaniel BJ, Knoll P, Bunpo P, Paul GL, McNurlan MA. J Nutr 2007;137:357-362. Biolo G, Maggi SP, Williams BD, Tipton KD, Wolfe RR. Am J Physiol 1995;268:E514–E520. Blom WA, Lluch A, Stafleu A, Vinoy S, Holst JJ, Schaafsma G, Hendriks HF. Effect of a high-protein breakfast on the postprandial ghrelin response. Am J Clin Nutr 2006;83:211-220. Boelens PG, Nijveldt RJ, Houdijk AP, Meijer S, van Leeuwen PS. Glutamine alimentation in catabolic state. J Nutr 2001;131(9 Suppl):2569S-2577S. Brown EC, DiSilvestro RA, Babaknia A, Devor ST. Nutr J 2004;3:22-27. Dreyer HC, Fujita S, Cadenas JG, Chinkes DL, Volpi E, Rasmussen BB. J Physiol 2006;576:613-624. Flatt JP. The biochemistry of energy expenditure. In: Bray GA ed. Recent advances in obesity research. London: Newman, 1978:211–228. Furst P & Stehle P. What are the essential elements needed for the determination of amino acid requirements in humans? J Nutr 2004;134(6 Suppl):1558S-1565S. Kalman D, Feldman S, Martinez M, Krieger DR, Tallon MJ. Effect of protein source and resistance training on body composition and sex hormones. JISSN 2007;4:4. Kishino Y & Moriguchi S. Nutritional factors and cellular immune responses. Nutr Health 1992:8;133-141. Koopman R, Zorenc AH, Gransier RJ, Cameron-Smith D, van Loon LJ. Am J Physiol Endocrinol Metab 2006;290:1245-1252. Latner JD & Schwartz M. The effects of a high-carbohydrate, high-protein or balanced lunch on later food intake and hunger ratings. Appetite 1999;33:119–128. Lemon PW & Nagle FJ. Effects of exercise on protein and amino acid metabolism. Med Sci Sports Exerc 1981;13:141-149. Lemon PW, Tarnopolsky MA, MacDougall JD, Atkinson SA. Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders. J Appl Physiol 1992;73:767–75. MacDougall JD, Gibala MJ, Tarnopolsky MA, MacDonald JR, Interisano SA, Yarasheski KE. Can J Appl Physiol 1995;20:480-486. Marcos A, Nova E, Montero A. Changes in the immune system are conditioned by nutrition. Eur J Clin Nutr 2003:57 Suppl 1;S66-S69. Millward DJ. Optimal intakes of protein in the human diet. Proc Nutr Soc 1999;58:403-413. Norton LE & Layman DK. J Nutr 2006;136:533S-537S. Phillips SM, Tipton KD, Aarsland A, Wolf SE, Wolfe RR. Am J Phisiol 1997;273:E99–E107. Reeds PJ. Dispensable and indispensable amino acids for humans. J Nutr 2000;130:1835S-1840S. Rennie MJ & Tipton KD. Protein and amino acid metabolism during and after exercise and the effects of nutrition. Annu Rev Nutr 2000;20:457-483. Schwartz MW & Kahn SE. Insulin resistance and obesity. Nature 1999;402:860-861. Soeters PB, van de Poll MC, van Gemert WG, Dejong CH. Amino acids adequacy in pathophysiological states. J Nutr 2004;134(6 Suppl):1575S-1582S. Tangney CC, Gustashaw KA, Stefan TM, Sullivan C, Ventrelle J, Filipowski CA, Heffernan AD, Hankins J. A review: which dietary plan is best for your patients seeking weight loss and sustained weight management? Dis Mon 2005:51;284-316. Tappy L. Thermic effect of food and sympathetic nervous system activity in humans. Reprod Nutr Dev 1996;36:391–397. Tarnopolsky MA, Atkinson SA, MacDougall JD, Chesley A, Phillips S, Schwarcz HP. Evaluation of protein requirements for trained strength athletes. J Appl Physiol 1992;73:1986-1995. Tarnopolsky MA, Atkinson Sa, MacDougall JD, Senor BB, Lemon PW, Schwarcz H. Med Sci Sports Exerc 1991;23:326-333. Todd KS, Butterfield GE, Calloway DH. Nitrogen balance in men with adequate and deficient energy intake at three levels of work. J Nutr 1984;114:2107-2118. Wu G, Fang YZ, Yang S, Lupton JR, Turner ND. Glutathione metabolism and its implications for health. J Nutr 2004;134:489-492.
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There are limitless possibilities for cooking and flavoring salmon. Here is an out of the ordinary twist that combines citrus and mint to compliment that ever-gratifying crispiness of seared salmon. For this recipe, prepare the sauce first so that you can serve the salmon when it's hot and crisp. And don't forget to add a nice helping of veggies to this dish. Try some grilled asparagus for an extra special treat. Now on with the show . . . Part 1: Citrus-Mint Sauce 2 tablespoons grapefruit juice squeezed from ½ fresh pink grapefruit ½ pink grapefruit, cut into sections for serving 2 tbsp fresh lime juice 1 medium shallot, minced (about 3 tbsp) 3 tbsp extra-virgin olive oil 1 tbsp chopped fresh mint leaves Salt & pepper, to taste Dash of Splenda (equivalent to 1 tsp sugar) Make sure to remove all of the membrane from the grapefruit sections. Combine the grapefruit juice, lime juice, shallot, and Splenda in a medium bowl. Mix well, and then gradually stir-in the olive oil, mint, and chives. Season to taste with salt and pepper and set aside while cooking the fish. Part 2: Pan-Seared Salmon Two 8-ounce salmon fillets, without skin 1 tbsp Smart Balance butter spread or coconut oil Salt & fresh ground pepper, to taste Pat the salmon fillet dry with a paper towel, and then season both sides of each fillet with salt and a generous amount of pepper. Heat the butter or oil in a nonstick skillet over medium-high heat until shimmering but not smoking. Add fillets to the skillet and cook until edges are opaque and bottoms are golden brown, about 3 to 4 minutes for 1-inch thick fillets. Gently flip the fillets with a spatula and cook another 2 to 3 minutes, until it is firm yet tender and moist, and the flesh has become opaque with a slight translucence. Before serving, whisk the citrus mint sauce to recombine, and drizzle it over the fish fillets. Serve immediately garnished with grapefruit sections. Serves two. Nutritional information Per Serving Total Calories 529 k/cal Protein 46 g Total Carbohydrates 12 g Fiber 0.13 g Sugars 8 g Total Fat 33 g Saturated 5.3 g Monounsaturated 16 g Polyunsaturated 9 g Omega-3 4.2 g Omega-6 3.2 g Tip: When is salmon cooked just right? Cooking your salmon until it's 'flaky', as commonly suggested, can result in overcooking. Here's how to cook it just right: use a paring knife to peek inside the middle of the fillet. If the flesh is translucent, it is undercooked. If it is opaque and slightly flaky but still juicy, it is ready to serve. It is overcooked when the flesh falls apart and looks dry. Food Fact: Are all omega-3's created equal? Plants provide a form of omega-3's called alpha-Linolenic acid (ALA). Flax seeds are one of the best sources of ALA. But it's becoming clear that some of the best health benefits come from docosahexaenoic acids (DHA) and eicosapentaenoic acid (EPA), which are found in fatty marine fish, like salmon and mackerel. DHA is particularly beneficial, and contributes to better body composition, brain health, stress relief, and has even shown potential in preventing dementia. Granted, some ALA can be converted into EPA and DHA, but the conversion rate is low, particularly in men. What's the lesson? Go ahead and eat your flax, but don't skip the fish! Want more great tasting recipes designed to get you real results? If you want to build the body you never thought you could have, start eating the meals you never thought you could eat! Get over 100 recipes and a no-nonsense nutrition plan that will show you how to make it work in the new ebook written by Dr. Berardi and Dr. Williams, Gourmet Nutrition. And if you want new great tasting recipes, cooking tips and nutrition strategies delivered to your inbox every two weeks, sign up for a FREE subscription to the Gourmet Nutrition Report.
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Date: Sunday, Apr. 5, 2009 Time: 8:40 a.m. NOTE ON STROLLERS: Baby strollers are not allowed for the safety of the child and the other runners. The 5K is designed for individuals who don't wish to attempt 10 miles, or for walkers and relaxed-pace runners who feel they would take longer than 2 hours and 20 minutes to complete 10 miles. This year, all 5K entrants receive the same amenities as the 10 milers, including the official race t-shirt, their overall times and places in the event, and post-race food and drink. The 5K is limited to individuals who have pre-registered. Registration for this event will open simultaneously with registration for the Ten Mile Run. See Entry Information for details. The 5K Run Walk is limited to 350 entrants. If 5K Run Walk registration is closed and you expect to take longer than 2 hours and 20 minutes to finish 10 miles, please send an email to 5k@cherryblossom.org and we will try to make accommodations for you in the 5K Run Walk. The 5K Run Walk will start on Sunday, April 5 at 8:40 a.m.
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Imagine a system that will never let you forget a birthday again. Imagine a way to send an unexpected card everyday to your clients. Imagine the ability to act on a marketing campaign for your business. Imagine following up with customers in less than 60 seconds. Do you think that would make a difference? I found just the system with the send out cards service. It lets you create and send cards on your computer and the company sends your card through the postal service. Check it out. https://www.sendoutcards.com/52539
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by Helen Kollias, November 27th, 2008. Thankfully, the “too many calories” theory of obesity is dead or at least in sharp decline with the realization that there is a lot more going on. Frequent meals, higher protein intake, more exercise, timing of good carbs and all that good info from JB are all important for weight loss and staying healthy. But what if you’re skinny or overweight because of your personality? Then what? It got me thinking. Am I lean because of a personality quirk? For some reason, that idea bothers me. I don’t know why. It shouldn’t. The idea that personality would affect your life isn’t that shocking. Really, it makes perfect sense. For example: sky divers. What’s the personality of somebody who sky dives? Worried all the time? Pessimistic? Not likely. Paging all worried, pessimistic sky divers. Anybody? Bueller? Nope, didn’t think so. Personality affects your life, but as a “hard” scientist dealing with physiology and enzymes, the idea that I’m lean instead of overweight because of a character trait wasn’t something that was on my radar. Then I found this interesting study about personality of obese individuals and how successful they were in a weight loss program. Sullivan S, Cloninger CR, Przybeck TR and Klein S. Personality characteristics in obesity and relationship with successful weight loss. International Journal of Obesity 2007 31:669-674. Introduction I don’t have to tell you that there is an obesity epidemic in North America. About 45% of women and 30% of men are trying to lose weight right now.1 Over the years there have been several studies looking at personality and obesity, but the results contradicted each other. Thus, researchers tried to get some better data by using a new questionnaire: the Temperament and Character Inventory (TCI). The researchers asked three main questions: - Are there personality differences between lean and obese people?
- Are there personality differences between obese people looking for weight loss methods and obese people who are not?
- Are there personality differences between obese people who lost weight with behaviour therapy and obese people who did not?
Methods There were a lot of people in this study (503), which is usually the case in questionnaire-based studies such as these, both because it’s possible to get many people to fill out questionnaires, and because researchers need a large number for meaningful analysis. The breakdown went like this: - 264 people were considered lean (Body Mass Index, or BMI of 18.5-24.9)
- 56 obese people (BMI ≥ 35), recruited from the general public
- 183 obese people (BMI ≥ 30), recruited from the Washington University Weight Management Program (WUWMP)
Researchers asked all of the participants a series of questions that looked at “seven dimensions of personality”: novelty seeking, reward dependence, harm avoidance, persistence, self-directedness, self-transcendence and cooperativeness. Results Lean and obese personality characteristics So what did they find? They found differences in persistence and self-directedness personality traits. Turns out that the obese group had lower persistence and self-directedness scores, meaning that they were more likely to give up easily, to be modest, inactive and have habits that were incongruent (inconsistent) with their long term goals. Fairly intuitive, right? Yup. Nothing too surprising there. There is one more difference: novelty seeking. Obese individuals had higher novelty seeking scores. But I’m lean and seek novelty. I’m no bore. Really I’m not. Higher novelty seeking surprised me and offended me. It didn’t seem to add up. I thought of myself and all my friends who are lean. We like adventure. We’re off hiking, biking, sailing – basically any activity you could think of, so how can we have lower novelty scores?  Participant in Vancouver Island's annual Naked Bungee Jump for charity. Likely high scorer on novelty seeking behaviour. Well, if you look at how the researchers define “novelty seeking”, things became clearer. Novelty seeking includes being exploratory, curious, and enthusiastic, but it also includes being impulsive, easily bored, disorderly, and trying to avoid monotony. As much as I’d like to think I have high novelty seeking characteristics, I’ve realized how much I like order and routine. I enjoy my weekly schedule with “adventure” planned ahead of time. I welcome order — and dare I say monotony — from the regular Saturday morning grocery trips to the ritual of packing my food for the next day. With all that in mind, I guess being lean could translate into lower novelty seeking. Who knew? Obese: Those in a weight loss program compared to those not in a weight loss program No surprises here. Those in a weight loss program had higher reward dependence (dedicated and dependent) and cooperativeness (social tolerant, helpful and, constructive). If you were to sign up for group weight loss then chances are you are going to be more likely to a) need other people and b) be more cooperative with them. Obese: What personality is successful at weight loss? So what separated the people who successfully lost weight (≥10% of their initial weight in 22 weeks) from the unsuccessful (<5% of their initial weight)? Novelty seeking. Again. Those with high novelty seeking were unsuccessful. Just as the in the lean versus obese comparison, it seems that those with high novelty seeking characteristics were more likely to have problems controlling their weight. The researchers suggest that obese individuals eat to combat boredom because of their novelty seeking personality. I have a different take based on my own experience and people I’ve come across. If I don’t plan what I’m going to eat, if I don’t grocery shop, if I don’t cook, then I’m going to eat things that aren’t nearly as good for me than if I did. I don’t think boredom is the whole story. I think lack of structure and order associated with “novelty seeking” also leads to unhealthy food choices causing weight gain. If you’re big into novelty, then I don’t see you interested in working out regularly. Our conclusions Looking at weight loss and obesity from a completely different vantage point gives us some fantastic new tools. Yes, it’s important to know what you need to do to lose weight and be healthy, but you also need to know what behaviours prevent you from doing those things. It gives the obesity epidemic a completely new angle. Has fast food and the like enabled novelty seekers to get a wide array of bad food at a drop of a hat? What did novelty seekers do fifty or a hundred years ago? Were there fewer “novelty seekers” or was it that bad food wasn’t easily available? Food for thought, if you’ll pardon the pun. 1. Serdula MK, Mokdad AH, Williamson DF, Galuska DA, Mendlein JM, Heath GW. Prevalence of attempting weight loss and strategies for controlling weight. JAMA. 1999 Oct 13;282(14):1353-8.
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