Tuesday, August 29, 2017

Eat more fat to lose belly fat - 5 things to try

Enjoy the foods you already like to eat!

It's about taking things you would normally have and use them more effectively

1 Start using butter again!

Butter has gotten a bad reputation for over a generation as being a leading cause of heart disease related to its saturated fat content. Studies and books have been recently published challenging the idea that saturated fat only has a downside. When properly incorporated into your diet, foods like butter, cream, sour cream and cheese can contribute to a greater feeling of satiety than low fat foods full of fillers and sugar

2 Try to have fish, meat, or chicken with your meals. 

Animal proteins have the highest amount of protein per serving, and that helps you feel more full when eating a meal. You'll want to eat about a fist size of food to get enough protein for your body to build lean muscle, and that can help manage your metabolism and burn calories all day long. 
Photo courtesy: Guard your Health

 3 Find fruits and vegetables that you like to eat

More fresh foods in your meals has been shown to be the most effective at managing your health. Processed foods tend to have lots of salt or sugar to make them taste good, and in a greater quantity than your body may need each day. Fruits and vegetables will have a greater variety of nutrients to keep you feeling better, and the colorful foods have been shown to improve your mood as well!

4 Learn to cook healthy food you like

I'm not assuming anything here. Cooking isn't your thing? Try a free online course to get started on that. Once you are cooking, think about healthy ways to spice up your favorite meals. Try adding a cup of vegetables to your favorite meal, using spaghetti squash in your next mac and cheese casserole, or adding more vegetables to your favorite pasta dish. Get creative but don't give up on the foods you like to eat.

5 You can still have chocolate cake

Making desserts is still a possibility. You can try some amazingly modified chocolate cake recipes that have better ingredients, or try to make your favorite recipes in muffin tins and freeze them for when you want one. Having a positive attitude and good feelings about eating is the best way to get the results you are looking for.

Wednesday, April 26, 2017

Changing the way we look at how heart disease develops

A review of a recent article  challenging how we think heart disease develops


Tuesday, January 17, 2017

Today's Interval Workout

Round One
Medium weights, mat
1. Standing on left foot only- bilateral bicep curls
2. Standing on right foot only- bilateral overhead press
3. Kneeling on mat, push up to single arm posterior rotation. Alternate arms per push up
4. Knees bent, lying supine, crunches

Round two
Heavy weights, mat
1. Lunge holding both weights, back foot on step.
2. Repeat with other leg on step
3. Lying side crunches with knee raise, left side
4. Squats holding both weights
5. Lying side crunches with knee raise, right side

Round Three
Small weights, mat, step
1. Lying supine with heels on step edge, bilateral Triceps extensions and hip bridges
2. Single leg raise with hip lift, simultaneously engage bilateral chest fly
3. Opposite leg Single leg raise with hip lift, over head rotations
4. Bird dog, both sides

Tuesday, December 27, 2016

Today's Interval Workout

Round One
Step, light weights
1.Standing on step, reverse lunge right leg w/bicep curls
2. Standing on step, reverse lunge left leg w/bicep curls
3. Alternating step ups with opposite side reach down to leg on floor
4. Right leg on floor, left leg behind on step. Squat down and reach left hand with weight behind you
5. Left leg on floor, right leg behind on step. Squat down and reach right hand with weight behind you

Round Two
Heavy weights, mat on step
1. Hands and knees on mat, right leg fully extended perpendicular  to right side, right big toe to ground. Short leg lift and touch to floor.
2. Repeat on left side.
3. Hands and knees on mat. Row with right arm
4. Repeat on opposite arm.
5. Kneeling on mat, weights in both hands. Lift rear from off of heels to straighten upper legs and body. Return to kneel. Repeat.
6. Hover plank on step twenty seconds

Round Three
Medium weights, mat, step
1. Bilateral Triceps extensions with sit up
2. Supine leg abductions
3. Alternating step ups on step
4. Side lying hip raises, each side
5. Alternating step ups on step

Wednesday, December 7, 2016

Yesterday's Interval Workout

Round One
Medium weights, mat, step
One leg on step, staggered squats with bilateral bicep curls.
Switch sides
Crunches on mat
Forward lunge to step with overhead press
Switch legs
Knee raises on mat

Round Two
Heavy weights, mat on step
Pullovers with one or two weights
V-sit bicycles
Bent over rows  (one side at a time, one knee on mat)
Plank on mat (on step)

Round Three
Light weights, mat parallel next to step
Left leg on step, knee on mat, bilateral shoulder raises
Lunge up from floor
Knees together, oblique tilt (left side then right side)
Right leg on step, knee to mat, lunge up and down
Right leg on step, leaning forward, triceps kickbacks

40 seconds per round. First two rounds repeated  three times. Last round repeated twice

Sunday, November 20, 2016

Some issues to consider with a meat free diet

I've regularly discussed the risks of abandoning meat in one's diet in favor of grains and legumes.

Another author was kind enough to publish a well sourced article about it and I'm sharing it my readers here

Follow this link to read it

Tuesday, November 15, 2016

Today's Interval Workout

Round One- step, mat, and medium weights
1.Supine on mat with feet on step, bent knees, alternating chest presses
2. Weights on chest, same position, crunches
3. Kneeling on mat, overhead shoulder presses
4. Still kneeling, one hand on step, fly out and rotate torso from floor.

Round Two- heavy weights, step and mat
1. Slow lunge (3 count down, 3 count up) with one weight
2. Dead lift with both weights
3. Squat, both weights, one foot on step
4. Plank hold

Round Three- light weights, mat and step
1. Step behind and diagonal with bicep curl, alternating step up
2. Alternating Diagonal crunches on mat
3. Alternating step up and press up
4. Flutters on mat
5. Quick step ups

Repeat each round three times, 40 seconds per exercise