Category Archives: Diet

Eating Clean: A Lifestyle Choice

11 Monday Apr 2011

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I don’t know about you, but I know when I eat an oversize carb, such as a bowl of pasta or even a couple of pumpkin muffins, my stomach feels full in an uncomfortable way, when only hours before leading up to that meal, my stomach felt perfectly fine. In contrast, when eating a healthy green salad or veggies and fish, I leave the table feeling satisfied but not overstuffed.

That brings me to my decision to go the route of “clean eating” completely. I have dabbled in this lifestyle of eating, but never ventured fully into it since I do love my fried egg sandwiches from Manhattan Bagel and sweet dessert endings when dining out. While I do eat 85-90% healthy, I don’t eat healthy enough. And after eating a serving of tortellini with pesto, and feeling my stomach feel heavy once again, I really started to question my eating decisions.

As a woman in her 40s, I still eat like I’m in my 20s, thanks to my high metabolism; but at the same time, I know my high metabolism isn’t as high as I was when I was 20; it was even higher. I really should be tweaking my daily intake before it does finally catch up with me. Then I reminded myself of the golden rule – diet is everything – as 80% of what you look like is due to what you are consuming.

And with that, like a switch, I joined the ranks of clean eaters, like Jennifer Aniston and Angelina Jolie and many other health-conscious eaters, and began indulging in this very healthy way of eating. Many eat clean to lose weight, maintain weight or achieve a fitness goal. I am doing so for a healthier lifestyle and maintain my younger-than-my-years’ physique. Yes, no more processed foods. No more sweet treats; well, once in awhile perhaps. I am very discipline by nature, so the instant switch should be no sweat. The foods in eating clean will not only make one look their best and feel great, but energy levels will increase, calories will be burned more efficient, and that much disliked heavy stomach feeling will be eliminated.

When eating clean, the daily meals area a combination of lean means, complex carbohydrates and healthy fats which keeps blood sugar levels stable and wards off hunger. It takes discipline, but you have to remind yourself of all the long-term health benefits for your body. The foods in this eating lifestyle are natural, free of added sugars, hydrogenated fats, trans-fats and anything else that is unnatural, unnecessary and unhealthy. Meals are more frequent, three main ones and two to three small snacks a day, to rev up your metabolism and curb your appetite.

When grocery shopping, one thing to keep in mind is that you want to look for as many one-ingredient foods as possible, staying clear of foods made with white flour, sugar and sugar substitutes, saturated fats and trans-fats. Read the labels of foods having more than one ingredient. Select whole grains and complex carbohydrates which will give you more energy and keep you feeling fuller longer. Pick up lots of fresh fruits and vegetables. These are full of natural sugar and can satisfy your sweet tooth. Choose lean meats, chicken and fish for your protein power. And remember to grab raw and unsalted nuts, such as almonds, cashews, walnuts and peanuts, which make great flavorful snacks. You will find a lot of great recipes online that support clean eating, as well as books and periodicals in stores.

The following is a sample of my eating clean for a day.

Breakfast: Hot oatmeal with fresh blueberries and sprinkle of cinnamon paired with a whole fruit (usually a banana).

Mid-Morning Snack: A melody of fresh berries or a handful of almonds.

 

Lunch: Mixed green salad with a six-ounce grilled chicken.

 

Mid-Day Snack: A serving of crunchy miniature carrots.

Dinner: Pan-seared halibut, steamed asparagus, brown rice.

 

Beverage: Plenty of water, at least two liters a day. An added twist of lemon is sometimes nice.

Dining out is just as easy as cooking in when eating clean, and I do tend to eat out frequently. Just the other night I have a great spinach salad for dinner, complete with hard-boiled eggs, pine nuts, chopped tomatoes and grilled shrimp – at an Italian restaurant. It was delicious! Plus my stomach felt light and satisfied! My four other dining companions divulged in large pasta platters with servings of bread. None of them completed their meals and, with doggie bags in tow, all felt full and heavy. One even said to me, “I should have had what you ate.”

In no time at all, making healthy eating decisions will become second natural. And with summer right around the corner, it’s a great time to start before slipping back into that slim bikini. Before you will know it, you will realize how wonderful you feel and great you look since changing your eating lifestyle. I highly recommend trying clean eating, even just for a period of time. You can then judge for yourself. Pretty soon I might see you blogging about eating clean as well. See you at the beach!

Be Fit. Be Strong. Be Well.
Adriana

Top Fat-Fighting Foods That Keep You Satisfied

04 Monday Apr 2011

Posted by in Diet, Health and Wellness, Setting Goals

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Friends frequently ask me for what foods will help them lose the weight or what foods should they stay away from. I immediately start rambling on what foods they should stock in their fridge and what foods they should toss in the garbage can.

Knowing what’s right to eat and what’s wrong has been lessons taught from me from my childhood. My mother was a then pioneer mom whose focus was on healthy eating. There were rarely any sweets in the house. No soda. No chips. No cookies. With the exception of pasta twice a week, we were served well-balanced meals and very healthy snacks. Our fridge was stocked with vitamins, minerals and other health supplements. My friends who visited thought my family was on a diet. No, this was all my mom’s doing. This is how we ate and drank.

My mother was an avid listener and strong follower of Dr. Carlton Fredericks, a one-time leader in nutritional therapy and a radio show host at of a nutrition show for over 30 years. While not an medical doctor, Dr. Fredericks earned a doctorate degree from New York University in public health education. His program on health care and nutrition first aired in 1957. He broadcast live six days a week, advising his listeners about modern food processing methods and how they impaired our natural nutrients. He discussed vitamins and mineral supplements, what types of foods to avoid, and what foods to feast upon. My mother would listen devotedly, scribing down notes and putting his words into her own actions.

Dr. Fredericks’ teachings influenced my mom’s ways of eating. My mom’s ways became the basis to my own attitude regarding food; hence, I continue to the cycle of eating well, sharing all that I was taught and all that I have learned since.

The following are some of the foods you should incorporate into your daily diet. Not only will they help in fighting fat and prevent hunger, but they will aid you in having a healthy and well body.

Beverages: (unsweetened) Blueberry juice, Cherry Juice, Coffee, Green Tea, Pomegranate Juice, Skim Milk, Vegetable Juice.

Beans: Black Beans, Kidney Beans, Lentils,Lima Beans,Soybeans, White Beans.

 

Breakfast Foods: Cottage Cheese, Egg Whites, Fat-Free Plain Yogurt, Greek Yogurt, Oatmeal.

 

Fish: Cod, Flounder, Halibut, Salmon, Sardines, Sole, Tilapia, Tuna.

Fruits: Apples, Blueberries, Cherries, Grapes, Grapefruit, Lemons, Oranges, Pears, Pomegranates, Raspberries, Strawberries, Watermelon.

Herbs, Spices and Oils: Basil, Black Pepper, Cardamom, Cayenne, Chives, Cilantro, Cinnamon, Cloves, Flaxseed Oil, Garlic, Ginger, Olive Oil, Parsley, Turmeric, Vinegar.

 

Lean Meats: Flank Steak, Eye of Round, London Broil, Skinless Chicken Breast, Sushi, Top Sirloin.

 

Nuts and Seeds: (raw and unsalted) Almonds, Flaxseeds, Sesame Seeds, Walnuts.

Snacks: Air-Popped Popcorn, Crispbreads, Raisins.

 

Spreads: Peanut Butter.

 

Vegetables: Arugula, Bell Peppers, Broccoli, Cabbage, Carrots, Celery, Chillies, Garlic, Hot Peppers, Jalapeños, Leeks, Olives, Onions, Romaine Lettuce, Scallions, Shiitake mushrooms, Spinach, Sweet Potatoes, Tomatoes.

Whole Grains: Quinoa, Tabouli.

So toss out the soda that’s in the fridge at home. Be disciplined and be dedicated. Stop buying the sugary sweets and foods with the empty and useless nutrition. Instead stock up on the above and start eating well right now. It’s your health, and as the old cliché goes, ‘you only live once.’

Be Fit. Be Strong. Be Well.
Adriana

Top 10 Ways to Prevent Unsightly Cellulite

28 Monday Mar 2011

Posted by in Diet, Exercising, Skincare, Top 10 Lists

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Orange peel thighs. Cottage cheese arms. Pin cushion butts. Sounds attractive, right? It’s all jesting jargon for the unflattering look of cellulite that can unfortunately appear on one’s body. It can be a person’s worst nightmares, especially for women. Unsightly, not-so-cute dimples that can emerge out of nowhere on one’s upper arms, legs, butt or even the stomach area. And with no magic wand or secret remedy to diminish (Diminish? I meant to say annihilate!), there is unfortunately a limited of tactics that can be taken to reduce and ideally eliminate.

Cellulite does not favor a race or recognize age once one enters puberty, but it does prefer women over men (90% of all women have some level of cellulite) and, like it or not, heredity plays a role. Another cause is inactivity; when our food intake becomes greater than energy output, then body fat levels rise, especially with age. Women who experienced pregnancy and lactation may also see more cellulite on their bodies since the body uses the fatty tissue as insulation, structural support and cushioning. Impaired blood flow and lymph circulation are other causes in developing cellulite as are female hormones (estrogen and progesterone).

If and when cellulite will appear on your body also depends on the strength and flexibility of your fat cells and the thickness of your underlying fat layer in your skin. Cellulite develops in the topmost layers of the skin, resting on top of a layer of firm collagen connective tissue. But cellulite can be avoided altogether. Below are preventative steps to take to help manage and prevent cellulite from making an appearance.

Ways to Prevent:

1.       Lose the extra unnecessary body fat through safe and permanent weight loss methods and exercise programs.

2.       Avoid all commercial baked goods, processed food, and fried foods which are loaded with unhealthy hydrogenated and partially hydrogenated oils.

3.       Reduce your foods and beverages that are high in sugar or are highly processed carbohydrates as they stimulate excess insulin in your blood causing your body to make and store extra fat.

4.       Incorporate the best anti-cellulite foods into your diet, such as beans, legumes, fresh fish, white meats, fruits and vegetables.

5.       Drink lots of water which will help flush toxins out your body and diminish cellulite.

6.       Supplement your diet with a good, balanced blend of the healthy essential fatty acids (Omega 3s, 6s, 9s), including seafood, fish, cantaloupes, papayas, walnuts, pine nuts, almonds, flaxseeds and pumpkin seeds.

7.       Get out there and exercise! Lack of exercise hardens the connective tissue in the skin.

8.       Stop smoking which fast forwards the development of cellulite by constricting your blood vessels and damaging the connective tissue and avoid alcohol which has toxins and calories that get stored in your body as fat, contributing to the cellulite problem.

9.       Avoid diet pills, sleeping pills and diuretics which all lead to cellulite. So do most birth control pills due to high levels of estrogen.

10.    Stop crash dieting which causes your body to think it’s starving and begins to consume saturated fats which builds cellulite.

Cellulite is the result of several factors, but while it is perceived as unsightly, it can be reduced and all together eliminated. The best way to manage cellulite is through exercise and watching your diet . Keep in mind that your daily diet is most crucial in the development and avoidance of cellulite as what you eat can cause toxic build-up and poor circulation. Just follow the methods above and you will be on your way to having smooth skin once again.

Be Fit. Be Strong. Be Well.
Adriana

Sleep: An Essential Ingredient to a Healthy Well-Being

21 Monday Mar 2011

Posted by in Diet, Sleep

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Many of us take getting a good night’s sleep for granted, and instead put it last on our priority list when burning the candle at both ends. We realize we need the sleep and that it is important. But often it’s thought we’ll catch the extra snooze on Saturday and Sunday when many times this doesn’t occur since other responsibilities or activities pop up on the weekend.

Like regular workouts and a healthy diet, a good night’s sleep is just as important to our bodies and our minds to function effectively and efficiently. Sleep is another vital ingredient to a healthy well-being and it impacts nearly every area of our daily life. Not only does it refresh the body and the mind, but regular sleep habits will make you feel your best.

Most people don’t realize how much sleep they need and why it is so important to their well-being. Studies have shown that sleep plays an essential role in promoting physical health, longevity, and emotional well-being and that our bodies regulates our sleeping habits, the same as it regulates our eating, drinking, exercising and breathing. Other studies confirm that people who get the right amount of sleep on a regular basis tend to live longer and, overall, have healthier lives than those who sleep too few or even too many hours each night.

When our bodies do not get enough sleep, our bodies recognizes and remembers the sleep deficit and expects and needs us to return the missed zzz’s in the very near future. When the catch up on sleep doesn’t occur, problems can develop, such as forgetfulness, moodiness, poor concentration, slower reaction times, injuries, health issues such as heart disease and diabetes, weight gain and less mojo for exercising and activities. Even a shorter lifespan.

How much sleep each person actually needs differs from individual to individual. Some people need a great deal of sleep, while others require only a minimum. I happen to need at least eight hours of sleep every night which is the average. Finding your right amount of sleep hours and remaining consistent about are both key. Even better is going to bed and rising at the same times day in and day out.

Regular, good nights’ rest improves the quality and the length of your life. Other benefits include helping to keep your heart healthy, helping to reduce stress, improving your memory and mood, reducing your chances of diabetes, helps to repair your body and helps control body weight issues.

Eating the right foods in the hours before you hit the hay may help you fall asleep faster and deeper. Ten foods that will help you snooze are almonds, cherries, bananas, oatmeal, hard-cooked eggs edamame, miso soup, herbal teas, dairy and cereal. Ten foods that will make you toss and turn during the night include caffeine, aged cheeses, spicy foods, processed or smoked meats, tomato-based sauces, energy drinks, ginseng tea, milk chocolate and alcohol.

So find the best ritual for you before going to bed. May it be reading a book, a glass of warm milk or some snuggle time with your honey. Snooze away and awaken to another great day in your life.

Be Fit. Be Strong. Be Well.
Adriana

The Sinful Sips of Soda

14 Monday Mar 2011

Posted by in Diet

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Perhaps there is nothing like a chilly sizzling soda sliding up through a straw, or sipped straight out of a cold can, fizzing and buzzing as it sinfully and deliciously glides down your throat. Is it the bubbles that have you hooked? The caffeine sensation? Or is it simply the taste?

For me, it was the taste. Yes, there was a time I, Ms. Fitness Conscientious, drank soda. Diet Mountain Dew. I simply loved the lemon lime taste and the fuzzily feel. But one day I had a terribly reaction when I went without it for just one day. That was my wakeup call and I haven’t had a sip of the stuff since.

Americans are drinking more pop sodas today than ever before. Sodas may taste great and keep us extra alert, but no matter what brand you may guzzle down, they all lack nutritional value and are an unhealthy beverage choice.

Most sodas are composed of carbonated water, dye coloring, sugar or an artificial sweetener, caffeine, phosphoric acid and contain high-fructose corn syrup. The perfect recipe for tooth decay, nutritional depletion, obesity, type 2 diabetes and heart disease. You are also more of risk to osteoporosis as the carbonation and phosphoric acid can decrease your blood calcium levels. Soda can stain your teeth yellow and can contribute to cellulite. The caffeine in soda can decrease the calcium in your body, as well as stimulate your central nervous system causing stress, a racing mind, insomnia and the jitters. And not only is caffeine a stimulant that can be habit forming, it is diuretic which can cause you dehydration.

Diet sodas are not a healthier choice and they are not going to help you lose those last 10 pounds. On the contrary. The artificial sweeteners stevia, aspartame, sucralose, neotame, acesulfame potassium, and saccharin that are added to sodas actually all hinder dieting and all can be health threatening. Studies have shown artificial sweeteners linking to depression, panic attacks, headaches, allergies, infertility, cancer, Alzheimer’s disease and other medical conditions. Drinking either diet or regular soda on a daily basis will also cause a 30% increased chance of you gaining weight around the middle than if you opted for just plain water or other healthier choices. And a recent Purdue University study released in the journal Behavioral Neuroscience hints at the idea that artificial sweeteners, like those found in soda, might alter a person’s metabolism.

Sodas also contain preservatives. The main preservative in most brands is sodium benzoate, although many brands are taking steps to remove this additive. Sodium benzoate is used to preserve freshness and can also be found in other acidic foods such as salad dressings, jams and fruit juices. But at the same time, this preservative can also be found in alcohol-based mouthwashes, cough syrups, shampoos, silver polishes and even some fireworks. Yummy, huh? And although the FDA has previously classified sodium benzoate as safe, the classification is now being questioned. Studies have revealed that when in the presence of vitamin C, sodium benzoate forms a chemical known as benzene, which not only causes damage to DNA, it’s a known carcinogen and plays a death defying role in a variety of diseases. Further studies have also found a link of sodium benzoate to hyperactivity when paired up with artificial coloring, having a particular effect on some children. All away around, sodium benzoate is nothing but bad unhealthy news.

But there are some useful good uses of the sizzle stuff. Some auto mechanics actually use soda as an industrial agent, to put out engine fires or to place on corroded car batteries as a dissolvent for alkali. Police officers sometimes use soda to remove blood from the highways stemming from accidents. And cleaning professionals often use soda to remove hard stains found in bathrooms.

With the high sugar content, the elevated acidity, the addictive psychoactive stimulant and the dangerous artificial sweeteners all found in soda, it is truly the drink of self bodily destruction. Avoiding the popular beverage can be the best thing you can do for your teeth, your bones, your waistline and your overall health.

Be Fit. Be Strong. Be Well.
Adriana

My Secrets to Aging Young – Part 3

28 Monday Feb 2011

Posted by in Anti-Aging, Diet, Skincare, Sleep

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While aging is a natural process and cannot be stopped, there are preventative measures one can take to slow down the development. To look younger and vibrant, not only is it important to take proper care of your body physically, but internally with your diet and sleep and externally with your skin. In this final installment of “My Secrets to Aging Young,” I will reveal what I do for my daily diet, shuteye and daily skincare.

Daily Diet. Like most of us, I love to eat. Fortunately, I can afford to consume more than the recommend daily allowance since I have maintained my high metabolism through my exercising and genes. But  even though I could get away with eating almost anything, I do make the effort to eat a daily balanced diet that is about 95% healthy. My diet is full of at least 50% fruit and vegetables daily, protein with almost every meal eaten and very healthy snacks in between, such as yogurt, nuts, seeds, fruit and raw veggies.

A typical day’s menu for me will include a whole wheat item, eggs or oatmeal cereal for breakfast plus fresh fruit. Lunch is usually a fresh green salad with chicken, tuna or shrimp tossed in. Dinner varies, but a favorite is a white fish and hot green veggies. My daily sweet treat  is an ounce or two of dark chocolate, usually after breakfast. From time-to-time, I eat what I refer to as my “cheat-cheat” foods; an occasional dessert after dinner, a hot dog at a ball game or a slice of cheese pizza during a party. I try to keep processed foods to a bare minimum, very little whites, rarely any red meat, and no caffeine, lunchmeats or saturated fats.

Sleep. Like regular workouts and a healthy diet, a good night’s sleep is just as important. It improves your concentration, sharpens your reflexes, regulates your hormones and reduces stress. Not getting enough shuteye can cause you to age quicker as well as cause forgetfulness, moodiness, slower reaction times and even weight gain. I know my body needs the average eight to nine hours of sleep every night, and I make an effort to get it. Lights out is by ten if I need to be up by six, and sooner if I need to rise earlier. If I go a few nights without getting my eight hours, not only do I see it in the dark circles that appear under my eyes, but my face lacks a healthy glow, my body becomes a bit sluggish and my cadio workouts are not nearly at full capacity.

 

Skincare. The sooner one takes close care of their skin, the better. Your face, neck, hands and other parts of your body will reflect  your age as accurate, older or younger. Most of us wake up and splash on some cold water or perhaps apply a facial cleanser in the morning. Many roll into bed at night without washing the undetected collect grime, letting it sit overnight on our aging skin.

I take my skincare very seriously and have done so only for last 10-15 years as I was late to seeing the importance. I was one of the ones who took my skin for granted. Now I cleanse my face twice a day with glycolic-based skin products and exfoliate regularly with products that I originally purchased from a physician. I swear by their results and could never part with them.

When cleansing, I pay particular attention to zones that can age quicker, such as the neck, hands and knees and also use my facial products on these areas as well. I apply a daily moisturizer to my entire body, cocoa butter on certain areas and, for about the past 20 years, massage castor oil into my face and neck to keep muscles firm and enhance my skin tone, a skin secret my mother shared with me many years ago. Once or twice a week, I apply a mud pack masque to my face and the aging zones in addition to my belly which tightens and smoothes your skin. I also apply prescription-strength Retina-A to my face and aging zones almost daily, sometimes twice, which aids in the exfoliating.

When in the sun, I skip the Retina-A and apply sunscreen throughout the day to help shield my body from the harmful rays that pre-age your delicate skin. I use lip balm with a SPF for added protection on my lips and wear sunglass and a hat to protect my smooth face. Additionally, I drink water throughout the day to hydrate my skin and keep my healthy glow.

I hope you found my tips to looking young helpful and useful. Remember, anti-aging is not just about exercising, diet and taking care of your body, but also about having a positive outlook on life. Avoid stress, laugh every day and appreciate all that life has to offer.

Be Fit. Be Strong. Be Well.
Adriana

My Secrets to Aging Young – Part 2

21 Monday Feb 2011

Posted by in Anti-Aging, Cardio, Cycling, Diet, Exercising, Fitness Classes, Swimming, Weight Training

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In Part 1 of “My Secrets to Aging Young,” I discussed some of my own secrets of how I stay fit and look young-looking and shared my cardio and ab routines. Slowing down the aging process can definitely be achieved with a commitment to fitness and wellness. Documented studies have shown that people who are in good fitness shape are able to delay the signs of natural aging, including the decrease in physical resistance and muscular mass, flexibility and slower metabolism. In Part 2, I am going to continue sharing some of my secrets to anti-aging; what I do for weight training, fitness classes, swimming, and cycling.

Weight Training. I typically start my weight training with the circuit, which provides a total body strength and aerobic workout. There are an assortment of pieces I often utilize, based on what is available at the facility I am using, and usually a minimum of seven machines. I usually start with lat mid rows, working my back, followed by vertical press machine to improve my chest muscles. I also use the hip adductor and abductor machines for my inner and outer thighs and will other circuit machines to work my triceps, biceps, abs, gluts and legs. I then move on to a free weight workout with dumbbells for my upper body. My weights range from 25-10 pounds, depending on the exercises, and include presses, flys, extensions and kickbacks.

Fitness Classes. I have taken an assortment of fitness classes over the years, and now currently partake in four classes regularly and, when my schedule permits, two additional. On Saturdays and Sundays, I’m in the gym three hours each day. Saturdays I run my long run, complete a circuit training rotation, lift free weights, perform abs, then wrap up with an one hour Lift It Class that works all my major muscle groups using a variety of equipment chosen by the instructor. Sundays, I run five miles, perform abs then take a one hour Yoga Strength Class for strength training followed by one hour Boot Camp Class of intense lifting techniques. I additionally try to make two other Yoga Strength Classes during the week. When my calendar allows, I attend Pilates Classes for core strengthening and take Zumb Classes, a fast-paced dance workout that firms and tones. On the days I can’t make the Pilates classes at the gym, I get the exercises in at home by following a DVD.

 

Swimming . On average, I only manage to get in two to three swim workouts in a week. I typically swim at the crack of dawn or late in the evening. With goggles, cap and one ear plug in my left ear, I swim a minimum of 30 laps (60 lengths) nonstop. I mainly swim freestyle, but sometimes will add the breast, side and back strokes to work other muscles. I frequently use swim paddles to strengthen my stoke mechanics , a kickboard to work my legs and a pull buoy to push my upper body. If it weren’t’ for the fact that my legs build out when I use training fins, I would definitely use them regularly as I love the speed I gain through the water.Whentraining for an upcoming triathlon, I will perform a lot of sprint work in the water to simulate what I will be doing in the first leg of a sprint tri.

Cycling. While I could easily ride every day, I have restricted this workout to once a week. Like the step aerobics classes I use to take and swimming with fins, this workout also increases my leg size.  I typically ride hard just for 30 minutes, either inside on a stationary or outside on one of my three bikes.

By now you are probably think that I never sleep and live for the gym. Well, I must admit I do love to work out as it seems like playing to me, and I love the endorphins that kick in when I have a long, thorough workout. In my final installment of “My Secrets to Aging Young,” I will lastly divulge what I do for my daily diet, skincare and sleep, other important areas to anti-aging that shouldn’t be overlooked.

Be Fit. Be Strong. Be Well.
Adriana

Achieving Amazing Abs at Any Age – Part 2

07 Monday Feb 2011

Posted by in Abdominal Muscles, Diet, Exercising, Health and Wellness, Weight Training

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In Part 1 of this blog, I introduced the theory of a five-part winning combination to achieve amazing abs (cardio + weight training + abdominal exercises + diet + genetics), the dangers of not having a slim waistline, how your genetics play a role and why cardiovascular exercise is so important. In Part 2, I am going to discuss how weight training fits in, some of the best abdominal exercises for flat abs, an overview of what your diet should look like, and some final go get ’em tips!

3) Weight Training. Most men and women tend to lose muscle mass with age due to inactivity, causing a slower metabolism.  But the more muscle mass you have on your body, the more fat you will burn on a daily basis – regardless of your age. So building and maintaining your muscle mass is also very important in achieving and retaining your abs. With an ongoing, regular strength-training program using weights (30-45 minutes, three to four times a week), loss of your muscle tissue can be prevented and carved abs can be achieved. This can be accomplished with circuit training or free weights. If you need to, start with lighter lights and higher repetitions and work your way heavier and stronger.

 

4) Abdominal Exercises. There are three main muscle groups in your abdominals:rectus abdominis, transversus abdominis, and the internal and external obliques. These muscles are the only group that can be worked daily, and I highly recommend it. Even if it’s just for 15 minutes a day, do it since working these muscles regularly and consistently is key in achieving great abs. Seven great abdominal exercises are: 1) Sit ups with a dumbbell or medicine ball for that extra push; 2) Leg raises from the floor, bench or in a captain’s chair; 3) Stomach crunches on a mat or on an exercise ball; 4) Vertical leg crunches on the floor; 5) Reverse stomach crunches on a mat or bench; 6) Planks on your elbows with both planted toes or one raised leg; and 7) Bicycle peddle from your back and on a mat. Also, both yoga and Pilates are excellent for your abs as they focus on strengthening your core.

 

5) Diet. Your diet is another clincher in all of this mad methodology. To have great abs, you have to get rid of the extra layers of fat hiding them as excess food tends to accumulate around the middle. Start by cutting out the wrong foods and eating the right ones in small meals throughout the day. Eliminate all of the sugars from your diet and avoid foods containing simple and complex carbohydrates. This includes most whites, such as bread, pasta, chips, fries, and saturated fats. These calories go right to your waistline. Stay away from alcohol and soda, skip all junk food and pass up on foods with a high salt content that cause water retention. Steer clear of gassy foods that can cause bloating, including wheat, bananas, broccoli and many others.

Some of the good foods to eat include those high in protein like tuna, salmon, eggs and foods that are high in fiber like fruits, vegetables, whole grains. While dairy is high in fat and should be limited when going for the six pack, eating a daily serving of a probiotic-rich food like yogurt helps your digestive system to break down your food, preventing potential gastrointestinal issues that can keep you from having a flat stomach. Also, drink plenty of water, which should always be your first beverage of choice. Six to eight 8-ounce glasses of water is ideal. If you are dehydrated, your body retains water in retaliation and you may end up with extra excess pounds around your middle.

Some final tips: Remember, there is no way to target fat loss just in your stomach area, but your exercising and dieting will help do the trick. To get started on your sculpted abs, you will need to do two things – build muscle and lose fat. If you feel you have hit a plateau, change up your exercise and cardio and switch up your diet. When eating, chew each bite at least 10 times before swallowing. If you eat fast, you are more likely to swallowing air, which also can deposit around your middle. Lastly, make sure you get a good night’s rest of 7-8 hours of sleep as lack of sleep increases the likelihood you will gain weight.

There’s no better time than the present. Get going on achieving your amazing abs

Be Fit. Be Strong. Be Well.
Adriana

Achieving Amazing Abs at Any Age – Part 1

31 Monday Jan 2011

Posted by in Abdominal Muscles, Cardio, Diet, Exercising, Health and Wellness, Metabolism

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Having beautiful sexy abs is not just for the underwear and swimsuit models, fitness competitors or for the very young.  If you work hard, watch the quality and quantity of your food intake, and are truly dedicated and persistent, your flat abs can be eventually achieved.

Unfortunately, there are no shortcuts to whittling your waist or ways to drop pounds just around your middle. Plain and simple, attaining amazing abs is a winning combination of cardio + weight training + abdominal exercises + diet + genetics. Of course, being discipline about your regimen is a given as well as your time, commitment and patience. It can be a lot of work, but the effort is well worth it. When your body looks great, you feel great not to mention that endorphin high that kicks in.

Even if you might not care that you don’t have flat abs, the pitfalls and dangers of not having a lean middle are many. Belly fat (or visceral fat) is very unhealthy as it rests deep in your abdomen, surrounds your organs, and secretes toxic hormones. Study after study shows that extra weight around your middle increases your risk of heart disease, hypertension, cancer and dementia. Those at even higher risk are women with waists larger than 35 inches who are more than twice as likely to die of heart disease as women whose middles measure less than 28 inches. A waistline of 32 inches or more places you at higher risk of Type2 Diabetes.

So what about those nice set of abs? The key in the five-part equation to achieving amazing abs is figuring out the right combination that works best for you since it differsfor each of us. You might have to diet more, run further, lift longer and/or crunch harder to achieve your six-pack if you don’t have the God given genetics. If you do have the good genes, well you are one of the lucky ones and get to work a little less at it.

In Part 1 of this blog, I am going to discuss the first two parts of the winning combination, how your genetics play a role and why cardiovascular exercise is so important.

1) Genetics. When I say genetics play a role in this winning combination, I am referring to your natural body build and own metabolism. These are a factor of how hard you will have to work to achieve your amazing abs. Those with a heavier body frame and weight, by nature, are going to have to work harder than those who are naturally small and lean. But those who are larger, oftentimes have more muscle mass and therefore burn more calories quicker.

We also all know that metabolism is the process that your body burns calories and turns food into energy. The higher your metabolism, the more calories you will burn. If you feel your metabolism is too slow, the best way to increase it is with exercise as metabolism is primarily driven by your muscles. The best way to raise your natural metabolism is by eating small meals throughout the day, ideally six, to keep your body engine running and churning. It causes your metabolism to speed up and lose weight. If you skip meals thinking it will work quicker, your body’s metabolism will actually slow down as it tries to conserve fat and protect you against starvation.

 

2) Cardio. Your cardio workout is an extremely important step in achieving amazing abs. Have you ever seen a professional runner with a bulging belly? Need I say more? You can burn 100 to 500 calories depending on how hard you work, how long you exercise and how much you weigh. Exercises like running, swimming and spinning will help you shed the extra pounds. Since your abdominal muscles are very active during these workouts, it will help tone your abdominal muscles. A 30-45 minute cardio workout, at least 5 days a week, is best as it will make an impact on your abs when combined with a healthy balanced diet, abdominal exercises and strength training.

Be certain to check back next week when I discuss how weight training fits in, some of the best abdominal exercises for flat abs, an overview of what your diet should look like, and some final go get ’em tips!

 

Be Fit. Be Strong. Be Well.
Adriana

The Most Important Meal of Your Day – Breakfast

24 Monday Jan 2011

Posted by in Diet, Health and Wellness, Recipes

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In “Setting Your Fitness Goals,” I mention that what you eat is 80 percent of your success rate for achieving and maintaining your fitness goal. So let’s start with the first meal of the day; breakfast. Many of us were raised by our parents to make certain we ate our breakfasts before dashing off to school. Unfortunately, today many of us claim not to have time for the early meal and instead either drink a cup of coffee on the go, snack at our desk while working, or hold off the pangs until lunchtime. Some even do so in the hopes it will ward off weight gain as their true motivator.

Skipping breakfast is actually a more likely way to cause weight gain than weight loss. Studies have shown missing breakfast is strongly linked to the development of obesity as the morning meal skippers tend to eat more food than usual at the next meal or later in the day, and food that is less nutritional. Additionally, the daily prolonged fasting can increase your body’s insulin response, which in turn increases fat storage. So if you are a breakfast skipper, whether trying to save time or cut you calories, you may want to rethink your strategy.

Breakfast is the most important meal of your day. Like starting your car in the morning, a healthy breakfast kick-starts your energy level, refuels your body, and replenishes the glycogen stores that supply blood sugar (glucose). Eating this morning meal within an hour of rising reduces your hunger later in the day, making it easier to avoid overeating, and increases your metabolic burning rate.

What you choose to eat for breakfast also makes a big difference for your health. If you choose healthful, slow-burning foods, like whole grains and fruits, you should be able to control your appetite until midday and overeating is less likely. The more whole the grain is, the slower the digestion. This helps keep blood sugar levels stable, prevents energy crashes, and prevents from feeling hungry later in the morning or day.

Oatmeal is a great source of slow-digesting, complex carbohydrates. It is high in both soluble and insoluble fiber, helping to reduce bad cholesterol by literally binding to them and sweeping them out of the body. Oatmeal also contains a wide array of vitamins, minerals, and antioxidants and is a good source of protein and iron. In essence, oatmeal is a superfood.

Oatmeal is also a powerhouse when it comes to helping prevent certain medical conditions. Numerous studies show that the fiber and other nutrients found in oatmeal may actually reduce the risk for certain cancers. Other studies have shown that eating oatmeal may help lower cholesterol, reduce the risk of heart disease, lessen the risk for type 2 diabetes, and may help lower high blood pressure.

So if you only have a short amount of time in the mornings, I recommend instant or quick-cooking oatmeal or whole grain cold cereal with raisins or fresh fruit and low-fat dairy or soy milk. It’s a great healthy way to start your day. If you have a little more time, below I have included a couple recipes I love that incorporate other superfoods such as yogurts and berries. (I’ll discuss superfoods in a future blog.)

Egg White Oatmeal Pancakes: Grind 1 cup steel-cut oats and 1/4 cup chopped nuts (almonds and walnuts) in a food processor. Sprinkle in 1 teaspoon cinnamon. Add scoop vanilla whey protein powder (optional). Stir in 1 cup egg whites and blend. Lightly grease griddle with Pam. Heat griddle to 375 degrees F and until drops of water dance and evaporate immediately. Pour 1/4 cup of the mixture onto hot griddle and let cook until the edges start to look dry and bubbles form on the uncooked surface. Flip over and let the pancakes cook for another minute or two until golden brown. Top with fresh berries. 2 Servings.

Fruit and Yogurt Parfaits: In a small bowl, combine 2 cups low fat vanilla yogurt and 1/4 teaspoon cinnamon. Combine 1 cup sliced strawberries, 1/2 cup blueberries and 1/2 cup raspberries in another bowl. In four clear, tall glasses, layer 1/4 cup fruit mixture, 2 tablespoons cooked oatmeal (or granola), and 1/4 cup yogurt mixture. Continue to build the parfaits, repeating the layers until all of the ingredients are used completely. Lightly sprinkle tops with wheat germ and top off with a few berries. 4 Servings.

Be Fit. Be Strong. Be Well.
Adriana