Less Calories But Still Eating Junk? Vs. Nutrient Efficient Foods 4 Fat Loss

vacation: balance of treats & healthy eating

Hola, right now Im on vacay in Germany but that does not mean I can get too lax on my healthy eating.

Yes, I have had a slice of cheese cake & few chocolates but Ive also been working out with cardio & weights for 45 min each morning.

Im still logging everything I eat & taking my supplements. It gets kinda hard when people (and they dont mean any harm, try to feed you. Just simply say no or I dont like a particular treat.

Since Im glucose sensitive, im not partaking in any sugar that is not something special. Like the german cheese cake is awesome here but its also very light. I had a slice cos i cant eat it in america.

Remember to drink your water & everywhere has a market. Buy fruits & eat lots of veggies! So if u are eating a few carb filled meals, the fiber will slow down the break down of any med/high glycimic carbs.

Where your body is you can workout! That means you can jog, walk, lift weights using water bottles! Heck I used heavy candles! Lol.  It can be done if you are willing to be creative.

Remember, God! Creator of the universe is with you. Put out positive thoughts and all will be good!

Yours in fitness & Happy holidays,
Destiny

Go The Right 'Whey!'

What is whey protein and where does it come from?

Whey protein is the ultimate source of protein! It's the highest quality of protein available. Whey protein is a rich source of branched chain amino acids (BCAAs), containing the highest known levels of any natural food source.
Whey protein is one of 2 types of protein that comes from milk (the other being casein protein). It's made during the process of cow's milk being turned into cheese. When the milk is being turned into cheese, the whey protein is a by-product.

Will whey protein help me lose weight?
Adding whey protein to the diet is a great way to jump-start a weight loss program. Whey protein is a key ingredient in numerous weight loss products and whey protein isolate (with no fat or carbohydrates) is often the preferred choice. Studies have found that individuals who combine diets with leucine rich protein foods, like whey protein, and exercise have more lean muscle tissue and they lose more body fat. As they lose fat their metabolic rate increases and they naturally burn more calories each day. Another way that whey protein helps manage weight is by promoting satiety, or a feeling of fullness.

Do any foods contain whey protein?
No foods contain actual whey protein. (edit: whey protein can be found in protein powders, protein bars and some drinks) However, many foods do contain high levels of protein. Here are the most common types of high protein foods:

• Lean red meat (20% protein)
• Chicken/turkey (20% protein)
• Fish (20% protein)
• Eggs (6-8% protein)
• Cheese (10-30% protein, but high in fat)

What types of whey protein are there?

There are 2 major types of whey protein, whey protein concentrate and whey protein isolate. Whey protein concentrate is low in fat, has a highest biological value and is typically about 75% pure protein by weight. Whey protein isolate is whey in it's purest form. Isolates are processed to remove fat and lactose. Typically whey protein isolate is about 90%+ pure protein by weight.
Whey protein supplements generally fall into 3 categories. Whey protein isolate, whey protein concentrate and whey protein blends. Whey protein concentrate powders are the cheapest, but have the highest levels of fat and lactose. Whey protein isolate powders have the most amount of protein per serving and literally zero carbs, lactose and fat. These are generally priced higher than concentrate. And finally, whey protein blends are the most popular of the whey protein powders. As the name suggests, these products combine whey protein isolate and concentrate to make a high quality product (with an awesome amino acid profile), at an affordable cost to the consumer.

What does whey protein do?

Whey protein is far superior to all other forms of protein. It provides the body with the perfect amino acid profile for muscle building, strength and recovery. Bodybuilders and professional athletes all know the importance of using whey protein supplements to help increase size, strength and speed up recovery times.
Whey is also fast ingesting, meaning it gets to where it's needed - fast! Whey protein supplements play a huge roll in post-workout nutrition, when your body is in a catabolic state and needs a fast injection of protein.
On top of the muscle building and recovery benefits, whey protein also works as an antioxidant to boost the body's immune system. Scientific studies have shown that regular supplementation with whey protein promotes a strong immune system.
Effects whey protein has on performance:

1. Increased lean muscle mass
2. Decreased recovery times and faster muscle repair
3. Reduced post-workout muscle breakdown
4. Increase metabolic rate

Biological value of whey vs other protein sources.
 
Biological value, or BV, is the measure of the efficiency of a protein and how it can be absorbed and used by the body for growth -- higher the number, the higher the efficiency. It’s a common term in bodybuilding and one that is used to classify whey protein. With BV, egg protein sets the standard with 100. Beef can be found at around 75, for example. With whey protein, however, BV can be as high as 170.
Whey protein isolate has the higest bioavailability of the whey sources, generally about 30-60% more than concentrate.

Who can benefit from using whey protein supplements?

Whey protein is traditionally used amongst bodybuilders and athletes for it's ability to promote muscle growth. But as new scientific studies are conducted, whey is being used in other applications. Some of these include: weight loss, cancer treatment, infant health, wound healing and the elderly. Practically everyone can benefit in some way from whey protein supplementation.
People that need increased protein levels will get the most benefit out of supplementing with whey. These include:

1. Bodybuilders & strength trainers
2. Endurance athletes
3. Those on weight loss programs
4. New to strength/weight training
5. Vegetarians
6. Team sports players

Does whey protein have any side effects? There are no documented side effects provided a person does not have an allergy to dairy proteins or does not need to restrict dairy products for medical reasons. If you are allergic to dairy proteins please consult with a physician prior to consuming any type of whey protein.

Will whey protein help me lose weight?
Adding whey protein to the diet is a great way to jump-start a weight loss program. Whey protein is a key ingredient in numerous weight loss products and whey protein isolate (with no fat or carbohydrates) is often the preferred choice. Studies have found that individuals who combine diets with leucine rich protein foods, like whey protein, and exercise have more lean muscle tissue and they lose more body fat. As they lose fat their metabolic rate increases and they naturally burn more calories each day. Another way that whey protein helps manage weight is by promoting satiety, or a feeling of fullness.

 

Lift weights 4 Fatloss Ladies & Gents!

In general, people will practice cardiovascular activities and forget about weight bearing exercises when it comes to burning fat. And there are still many trainers who will say that aerobic exercises burn off fat and weightlifting is only used to build muscle bulk. This statement is not entirely correct because the more muscle mass one acquires through weight-bearing exercises, the more he will burn fat calories -- even at rest.

Combine Cardio & Weight Training

This change is for the best because cardiovascular activity combined with weight training will result in much more effective fat loss. Cardiovascular exercises will raise muscle metabolism during the activity and for a short time after the exercise session. Weight Training, on the other hand, will raise your muscle metabolism during the exercise session and for a long time after the exercise session.

Rest Between Sessions

Performing adequate weight training exercises should limit your repetitions anywhere from 1 to 20 (more or less). Such resistance on muscles will make their tissue leaner and stronger. The muscle development will take place during the rest period following the resistance training. Therefore, sufficient rest periods are essential.

Whether your goal is to tone or build muscles, it is important to know what happens during the muscle training process. When lifting weights, muscle tissues are torn apart (at the microscopic level) from the stress, and it's in the recuperation period that your muscles become stronger and, therefore, able to support the extra stress. Usually the recuperation period required is 24 to 48 hours after the weight lifting activity.

Super muscle repair & slow digesting carb dinner!

Fresh Salmon patty
Garlic shrimp
Scallops
Broccolie
Sweet potatoes!

Sure to keep you feeling full with fiber, protein to rebuild muscles, & healty slow digesting carbs :)

Fun Filling Fiber!! The secret to halting hunger & cravings!

How Fiber Helps You Lose Weight Diet and Weight Loss Tutorial

Fiber is the part of plant-based foods that our bodies can't digest. It passes through our digestive tract without providing nutrition or calories, and yet it is very healthy for us.

Fiber helps to keep our bowel movements regular and ward off certain diseases. Carcinogens in our intestines bind to it and move through our colon more quickly than they otherwise would, reducing our risk for colon cancer. Fiber also helps transport cholesterol out of our body, reducing our risk for heart disease.

Populations that eat greater amounts of fiber-rich foods are generally healthier. While all of the reasons for this are not known, it may be because the fiber-rich foods themselves are healthier. Perhaps fiber's greatest value, however, is in helping to keep us slim.

Fiber makes us feel full sooner and stays in our stomach longer than other substances we eat, slowing down our rate of digestion and keeping us feeling full longer. Due to its greater fiber content, a single serving of whole grain bread can be more filling than two servings of white bread. Fiber also moves fat through our digestive system faster so that less of it is absorbed.

Meat and dairy products contain no fiber, and refined grains have had most of their fiber removed. To increase your intake of fiber, eat more whole and natural foods, and fewer processed foods. Some good examples of fiber-rich foods include:

Legumes (lentils, dry beans and peas)

Other vegetables

Fruits

Brown rice

Whole grains (wheat, oats, barley)

Products labeled "whole grain" are made with the complete grain kernel, whether the grain remains intact as in oatmeal or it is ground to make bread, pasta or cereal. Cracked wheat is also made from the complete kernel, but don't be mislead by wording like "100% wheat" or "multi-grain." Don't be misled by color, either. Most wheat bread is almost identical to white bread except that caramel coloring has been added to make it look more natural.

Refined grains like white rice and those used to make white bread and sugary breakfast cereals have had most of their fiber and nutrients stripped away. They turn into blood sugar (glucose) so fast that, like sugar itself, they can cause a spike in our insulin level. This tells our body that plenty of energy is readily available and that it should stop burning fat and start storing it.

However, the greater concern with the insulin spike is not that it tells our body to start storing fat. Whatever we eat and don't burn up eventually gets turned into fat anyway.

The greater concern is that the insulin spike is followed by a drop in insulin level that leaves us feeling tired and hungry and wanting to eat more. The unfortunate result of this scenario is that it makes us want to eat something else with a high sugar content. When we do, we start the cycle all over again. Eating foods with plenty of fiber will help keep our blood sugar at a more consistent level.

Adding more fiber to your diet will likely help you lose weight and improve your health, but do it gradually. Rapid increases in consumption of fiber may result in gas or diarrhea.

And be sure to drink plenty of fluids when adding fiber to your diet. While fiber is normally helpful to your digestive system, without adequate fluids it can cause constipation instead of helping to eliminate it.

L -ARGININE! It's all about the N.O2 baby!

L-arginine is an amino acid that helps the body produce nitrous oxide. This gas is responsible for lowering blood pressure, dilating blood vessels and improving circulation, allowing the body to do the same amount of activity while using less oxygen. L-arginine also decreases lactic acid and ammonia in the muscles, both of which play a part in muscle fatigue and soreness.

Runners can benefit from an l-arginine supplement because it allows them to keep running for longer periods without tiring. L-arginine supplements usually come in capsule form, but runners may also opt for powdered l-arginine if they need a higher dose than pills provide. Consult your doctor to determine your dosage needs.

Step 1 Refrain from eating for at least one hour before taking L-arginine. This ensures your stomach acid will not destroy most of the supplement before your body can absorb it.

Step 2 Take out the number of pills recommended on the product label or by your doctor. If you are taking a powdered supplement, measure out the correct dose of powder with a measuring spoon.

Step 3 Pour at least 8 oz. of water into a glass. Swallow the pills with the water and finish the entire glass to assist in dissolving the pills. If you are taking powdered l-arginine supplements, stir the powder into the glass of water until it dissolves and drink the mixture.

Step 4 Start running within two hours of taking L-arginine because it becomes less effective at producing nitric oxide over time.

THINGS YOU'LL NEED Measuring spoon

Glass of water