Friday, January 30, 2009
Thursday, January 29, 2009
Monday, January 26, 2009
- Eat a serving of high-quality protein at least three times a day. Higher quality protein is better absorbed and more efficiently utilized, so you will need to eat less of it. Adequate protein promotes good moods. Good examples of high-quality protein foods are some seafoods, poultry, lean red meat, soy, lowfat yogurt, rice with beans, rice with lentils.
- Eat cold-water fish at least three times a week. This is one of the best sources of omega-3, an essential fatty acid crucial to optimal brain function. Omega-3s are found in salmon, tuna, mackerel, sardines and cod.
- Eat two eggs a week, or sprinkle lecithin granules on your cereal, salads or vegetables. These are the best sources of phospholipids, which help you metabolize fat and enhance your mood and mental performance.
- Eat one serving of low Glycemic Index (low-GI) complex carbohydrates at every meal. Complex carbohydrates are long chains of sugar molecules strung together that are digested slowly and help prevent fluctuations in blood sugar levels that can cause depression as well as cravings for sugar and alcohol. Complex carbohydrates also help raise serotonin levels, which calm you down and lift your mood. Good examples of low-GI foods are whole grains, bran, beans, apples, cherries, dried apricots, plums and pears.
- Eat one or two servings of antioxidant fruits and vegetables with every meal. These replenish the body and brain with oxygen, giving you energy and combating illness. Antioxidant-rich foods include prunes, berries, kale, spinach, broccoli, and alfalfa sprouts.
- Have a heaping tablespoon of ground seeds a day. These provide you with the needed energy and essential fat to keep your body and brain churning out maximum energy. In a blender or coffee grinder, grind half flaxseeds and half sesame, sunflower, hemp and pumpkin seeds. Keep in a sealed glass jar in refrigerator, and add to your salads, sprinkle over vegetables or cereal, or have in a shake.
Most of you already know these things, especially if you are following the Rialto Maximize Your Metabolism Program. It's important to see how what you put in your body affects its functioning in so many ways.
Saturday, January 24, 2009
Wednesday, January 21, 2009
Friday, January 16, 2009
Although most people in the study got fewer calories from protein and carbohydrates on the weekend, they made up the deficit with large increases in fat and alcohol consumption, says Pamela Haines, associate professor of nutrition at the University of North Carolina and an author of the study. Over the course of the year, weekend splurging could result in weight gain of almost five pounds.
That may not seem like a lot, and - of course - everyone needs a break (and needs to reward themselves) every once in a while. But keep in mind that it can add up quickly, so just always try to be mindful of what you're putting in your body.
Also, if you're wondering what types of meals and snacks a fellow bootcamper is eating, below is a sample day for her. It's interesting to see what other people eat, especially if they are as passionate about the Rialto Maximize Your Metabolism Program. (She journals:-))
Today I've had very a hectic day with a strenuous yoga class first thing in the morning, work (I work from home), an afternoon appointment, more work, and next will be an aerobic workout. Tonight I'll be watching the Biggest Loser. :-) Here's what I've been eating today:
Breakfast: 1/2 Cocoa Crisp, Prograde Cravers bar and a Brownie Batter Smoothie
Snack after yoga: 1/2 Almond Butter Prograde Cravers bar
Lunch: turkey burger (made with almost fat free ground turkey, Tex-Mex spices, 1 teaspoon olive oil, and 1/4 cup hot salsa) topped with hot salsa, a little bit of shredded reduced fat cheddar cheese, a spoonful of yogurt, a couple crumbled corn chips and lots of jalapeno pepper slices (the very HOT kind in vinegar, from a jar); raspberries for dessert
Afternoon snack/pre aerobic workout snack: I just ate 1/2 of a Chocolate Peanut Butter Cravers bar (I loooove these!)
Dinner: (will be) stir fry of tofu, bean sprouts, celery, baby bok choi, onions, carrots, oil, garlic, ginger, scallions and Bragg's
Bedtime snack: undecided
Boot campers! Congrats on making it through Weeks 1 & 2! Be sure to eat well this weekend. Lots of good quality protein combined with low glycemic carbs. See you Tuesday!
Tuesday, January 13, 2009
Here are some New Year’s Resolution Tips for a happy, healthy 2009:
Make a Resolution to be Healthy
Instead of focusing solely on weight loss this New Year, proclaim to live better and healthier in 2009. Simplify the process by choosing a lifestyle program, rather than a diet plan. Find a wellness program that applies a healthy balance of carbs, fats and proteins with exercise and supplements. Many of you are on The Rialto Wellness Maximize Your Metabolism Program, which is a great example of this type of wellness program.
Get Started in a Proven Program
Everyone wants to lose weight quickly. But a smart plan focuses on safety first. Take time to research nutrition programs that are clinically-tested by reputable organizations and medical experts.
Use a 15-Second Solution
Omega-3 fish oil is a wonder supplement and a 15-second solution to support optimal heart, brain, joint and immune function. Taking a daily dose of fish oil can help make up for many dietary “mistakes” that we all make, as well as enhance mental abilities and keep your emotions on an even keel.
Share Recipes and Meals with a Friend
Studies show that nearly 66 percent of Americans are open to dieting with a friend, family member or social group. As you embark on your new healthy lifestyle, it’s important to establish a support system to help you succeed. So why not have some fun and make meals and recipes with your friends and family.
Resolve to Keep Exercising
Make a commitment to yourself and hold yourself accountable to it. Tell friends, family members or co-workers. Affirmations are also a powerful tool to help you remember why you started exercising in the first place and how good you feel about it. Make a list of what you've achieved, whether it's weight loss, increased strength and endurance, or more energy.
Arrive at Restaurants with a Game Plan
Navigating a restaurant menu can be difficult, but there’s no need to deprive yourself. For example, if you want dessert, don’t eat any carbohydrates during the meal and replace any starches or grains with extra vegetables.
Make it a fine 09!