Posted on April 11, 2012 by Michelle

Diabetes and Strength Training

Increasing your muscle mass is the best thing you can do for yourself in order to lose weight and keep diabetes at bay.

Muscle needs more energy than fat even when you are just lounging around. This is one reason why men lose weight faster and easier than women – they have a higher ratio of muscle to fat. Sorry ladies, that is just the way they were created!

By increasing your muscle mass means you will be able to burn more calories per day and lose weight faster while consuming the same amount of food. Don’t be discouraged if you start to lift weights and don’t see the pounds coming off. At first you will start to lose inches, but eventually the pounds will come off.

Weight-lifting reduces insulin resistance , which is the main cause of type 2 diabetes. Insulin resistance depends in part on the ratio of muscle to fat. Meaning, the more muscle and the less fat you have the better. When you exercise you increase the amount of fat you burn for energy and this has a double benefit……… you reduce fat, and increase muscle mass. Why is that good? Muscle is the main organ that is responsible for taking the glucose out of the blood. So, if you are a carbohydrate junky, and your blood glucose level goes high, having more muscle helps your body get your blood glucose level back to normal quicker.

So incorporate some regular weight lifting into your week. Don’t worry ladies you wont turn out like Arnold Schwarzenegger. Why? Because women weren’t built to be like that, unless you indulge in some steroids.

So no excuses I have given you an important reason why you should. So now you can’t say you did not know.

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Posted on April 4, 2012 by Michelle

Sweet & Sour Broc-Chicken Salad 

Caloric Information

Protein.                       (g) 38.21
Carbohydrates.            (g) 40.46
Fat.                           (g) 13.17
Saturated Fat.             (g) 1.42
Monounsaturated Fat. (g) 4.38
Polyunsaturated Fat     (g) 1.63
OMEGA 3 FA.               (g) 0.00
OMEGA 6 FA               (g) 1.63
Cholesterol                 (mg) 69.52
Sodium                       (mg) 160.34
Total Dietary Fiber         (g) 8.63

Approx. Calories for this Meal = 400  

Carbohydrates 37.4%
Protein 35.3%
Fat – 27.3%

Ingredients;

1 cup Chopped broccoli
1/4 cup Lowfat plain yogurt
2 tbsp Raisins
1 tbsp Lemon juice
4 oz Raw boneless skinless chicken breast
1 tsp Extra-virgin olive oil
2 tbsp Slivered raw almonds
1 tsp Honey

Instructions;

1. Grill or bake the chicken breast until fully cooked, allow to cool and dice. 

2. Chop the broccoli into small florets. Lightly steam and cool or use raw (you want it crunchy). 

3. In a bowl, combine the yogurt, olive oil, lemon juice and honey. Add ground pepper to taste (optional).

4. Combine the broccoli, diced chicken, and yogurt dressing together and add the dried raisins and slivered almonds. Toss and serve.

Recipe courtesy of Truestar health

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Posted on March 28, 2012 by Michelle

Are Sports Drinks Necessary?

If you exercise for more than an hour, or your an athlete, you may require replenishment of electrolytes. For average people, we don’t notice this loss as we have an abundant supply to begin with.

Electrolytes, sodium, potassium and chloride are minerals in your blood that keep the body in balance.

They also;
- Maintain the level of water in the body
- Take impulses along nerves
- Assist muscles to contract and relax
- Transport blood sugar and nutrients into cells
- Transport extra water and waste out of the body
- They prevent the body from becoming too acidic or alkaline.
- They regulate blood pressure and the heart beat.

Most people grab sports drinks for replenishment for quick relief, but they don’t provide a lot. The truth is these drinks are a step down from pop. They are a salt supplemented, sweet liquid and with no real fruit juice. They offer only 30 milligrams of potassium and 110 milligrams of sodium. 

There are other convenient options. 

Water offers quick replenishment. Vegetables are loaded with electrolytes too.

For example:
- eating 1/2 a medium avocado offers you 550 milligrams of potassium,
- 1 cup of cantaloupe gives you 494 milligrams of potassium,
- 50 g of carrots or gives you 100 milligrams of sodium,
- 50 g of celery gives you 140 milligrams of sodium.

Now you know what to reach for when you need replenishment.

Real food. It does a body good!

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Posted on March 21, 2012 by Michelle

Just Peachy Yogurt Snack 

Caloric Information;

Protein (g) 17.50
Carbohydrates (g) 20.03
Fat (g) 7.22
Saturated Fat (g) 1.38
Monounsaturated Fat (g) 3.13
Polyunsaturated Fat (g) 1.20
OMEGA 3 FA (g) 0.00
OMEGA 6 FA (g) 0.00
Cholesterol (mg) 10.00
Sodium (mg) 97.69
Total Dietary Fiber (g) 1.83

Approx. Calories for this Meal = 200
 
Carbohydrates – 37.2%
Protein – 32.5%
Fat – 30.3%

Ingredients;

4 tbsp Peach
1/2 scoop(s) Whey Protein Powder
8 Whole Almonds
4 oz Lowfat plain yogurt

Instructions;

Mix protein and yogurt. Top with chopped peaches and crushed almonds. ENJOY! 

Recipe courtesy of Truestarhealth

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Posted on March 14, 2012 by Michelle

Good Gut Bacteria

Is there such a thing as good gut bacteria?

Yes there is and you may know it as yogurt.

So, for the small minute population who might not know about this world renown staple, here we go…

Yogurt is a versatile food that can be added to any meal, breakfast, lunch, dinner, or dessert. It’s an excellent choice for a snack in between meals and many cultures across the world use it in a variety of dishes.

It is made by supplementing bacteria to milk. The bacteria then discharge an acid that makes the milk ferment. This procedure of fermentation aids in digesting some of the lactose, making it easier on those that are lactose intolerant.

However, there are many variations of yogurt on the market that don’t offer healthy benefits.

Here’s whats good to give your gut:

- Select a yogurt that has live cultures (probiotics). This is what aids digestion of food and maintains control of the gastrointestinal tract and boosts your immunity. The bacteria adhere to the intestinal tract to deter other damaging bacteria from taking over.

- Select a yogurt that has 5 or less ingredients. The less ingredients, the less processing (fewer additives).

- Select a yogurt that is either plain or with fruit at the bottom and avoid yogurts that include granola for the crunch factor. They usually have high fat and lots of sugar. You can add your own cereal to it or homemade granola to make it wholesome.

- Stick to regular fat yogurts, as the non fat yogurts contain artificial sweeteners to make up for the fat loss in terms of taste. That won’t help your gut.

- Greek yogurt is an excellent choice that is easier to digest and it can contain up to triple the amount of protein (and it is lower in sugar).

- Kefir which is made by fermenting milk, is a good choice as a drinkable yogurt. It is made with cow’s milk, soy, or goats milk. It contains lots of nutrients like protein, B vitamins, vitamin D, calcium, magnesium and is lower in sugar. Kefir is even easier to digest for those that are lactose intolerant. The other drinkable yogurts intended for kids as healthy on the go options are far from it, as they contain very little real fruit and contain lots of sugar or artificial flavours, and sweeteners.

Show some love to your gut today and let the bacteria populate!

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Posted on March 7, 2012 by Michelle

Pasta With Bolognese Sauce 

Caloric Information:

Protein (g) 27.53
Carbohydrates (g) 45.51
Fat (g) 13.78
Saturated Fat (g) 0.83
Monounsaturated Fat (g) 0.00
Polyunsaturated Fat (g) 0.00
OMEGA 3 FA (g) 0.00
OMEGA 6 FA (g) 0.00
Cholesterol (mg) 58.54
Sodium (mg) 345.94
Total Dietary Fiber (g) 1.59

Approx. Calories for this Meal = 400  

Carbohydrates – 47.3%
Protein – 26.5%
Fat – 29.8%

Ingredients:

1 1/4 tsp Extra-virgin olive oil
1/4 cup Chopped onion
1 clove(s) Garlic
3 1/2 oz Raw extra lean ground beef (Lean and Free)
1/4 cup Sliced mushroom
1/4 cup Thick-style tomato puree
1/6 cup Canned Italian-style tomatoes
1 tbsp White table wine
1/4 cup Canned vegetable broth
1/8 tsp Dried crumbled basil
1/8 tsp Dried oregano
1 1/2 oz Dry whole wheat spaghetti

Instructions:

Heat oil in a nonstick pan over medium-high heat. Saute onion and garlic. In a large saucepan, add beef. Drain off excess fat. Add onion mixture, mushrooms, tomatoes, tomato sauce, wine, stock and spices. Cover, reduce heat and simmer for 1 hour. In a large pot, boil water and cook pasta for approximately 10 minutes or until al dente. Drain. Serve sauce over pasta. 

Recipe courtesy of Truestarhealth 

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Posted on February 29, 2012 by Michelle

Starting Your Day Right.

We all know by now how important it is not to skip breakfast. Breakfast is the most important meal of the day, to fuel your body and set the tone for the day.
However, it’s pointless if we aren’t eating the right things. One of the things that most have in the morning is cereal, but with wrong cereal, we may as well skip breakfast all together.

Here is what you need to look for before you bring cereal home:

Choose a cereal with whole grains like barley, oats, or even brown rice. Whole grains contain fibre, complex carbohydrates and less sugar, which will keep you full, and stabilize blood sugar.
Stay away from granola cereals, they usually have too much sugar and fat.

Choose a cereal with a minimum of 5g of fibre. Fibre is necessary for bowel function, and in turn helps manage  blood glucose, promotes weight loss, and decreases cholesterol

Choose a cereal that contains less than 5g of sugar.

Choose cereals with the least amount of ingredients. The first ingredient that should appear on the box is whole grains not sugar.

No need to spend the extra money to purchase flax-seed cereals, when you can add ground flax-seed to any cereal, to get the same benefits.

Stay away from cereals that contain artificial sweeteners, hydrogenated, partially hydrogenated oils, BHA and BHT(which is added to the box to maintain freshness, but is actually a carcinogen)

Using these tips, will ensure you and your children, are fully equipped with the right nourishment to meet the days demands.

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Posted on February 22, 2012 by Michelle

Immune-Boosting Smoothie  

Caloric Information

Protein (g) 18.23
Carbohydrates (g) 36.08
Fat (g) 7.48
Saturated Fat (g) 0.44
Monounsaturated Fat (g) 1.55
Polyunsaturated Fat (g) 4.44
OMEGA 3 FA (g) 0.00
OMEGA 6 FA (g) 0.00
Cholesterol (mg) 0.00
Sodium (mg) 8.05
Total Dietary Fiber (g) 1.17

Approx. Calories for this Meal = 300  

Carbohydrates – 50.7%
Protein – 25.6%
Fat – 23.7%

Ingredients;

25 gm TrueStrength Protein
6 fl oz Filtered water ()
4 fl oz Pure Premium orange juice
1/4 cup Crushed pineapple, in juice
5 medium Strawberries (medium)
1 1/2 tbsp Chopped dried walnut

Instructions;

Combine fruit, orange juice, water, protein powder and chopped walnuts in a blender and blend thoroughly. 

Recipe courtesy of Truestarhealth

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Posted on February 21, 2012 by Mike

Functional Training – Hoist V6

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Posted on February 15, 2012 by Michelle

The Right Eggs In Your Basket?

Whether the colour of eggs are brown, white or speckled – doesn’t really matter in terms of nutritional value.

What does matter is;

- the chicken that laid the egg (so to speak).

- whether the chicken was healthy or not and if it was given antibiotics? 

- whether it was caged or given outdoor access to freely roam?

- whether its diet was rich in algae, flax seeds, fish oil, bugs, worms, fruits, nuts etc.?

- whether its feed was fungicide, herbicide and pesticide free?

So where should you spend the extra money, one might ask?

When it comes to shopping for eggs;

- buying free-range/free-roaming eggs doesn’t necessarily mean that the hens took advantage of their outdoor adventure and if they did roam there probably was no supervision.

- buying omega3 enriched eggs is not necessary as you can reap the same benefits if you included fish and walnuts in your diet regularly.

- buying organic free-range eggs is expensive (twice as much), but worth every penny. The organic certification ensures that the chickens were cage-free and supervised during their outdoor excursion. It also ensures that they were able to eat bugs, fruit, nuts, worms – which all give their eggs a bump up in nutritional value. The organic seal means that the chicken’s feed was free of commercial fertilizers, fungicides, herbicides, pesticides and were raised free of antibiotics.

Remember Organic free-range when you go shopping next time for eggs.

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