Tag Archives: Metabolism

Blueberries for Breakfast for a Superfood Start

18 Monday Apr 2011

Posted by in Diet, Health and Wellness, Metabolism, Recipes

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It’s always been recommended to eat breakfast within 30-60 minutes after waking up in the morning. This kick starts your metabolism for the day which is key when maintaining or attempting to lose weight. It is also advised that in order to achieve the full health benefits of the superfood blueberries, to consume 1 to 2 cups of this fruit daily.

Blueberries have been added to the distinguished superfood group due to their high amounts of antioxidants, anthocyanins, vitamin C, manganese and dietary fiber. They are accredited to lowering the risk of heart disease and lowering the chances of getting cancer. And on top of all this goodness for your wellness, they happen to be great tasting, too!

So what better time than the morning to super start your day by including blueberries in your breakfast. Now that spring has arrived, it’s easy to find fresh blueberries by the pound package in your supermarket’s produce aisle. Toss them in your oatmeal or favorite pancake batter, or simply eat them alone or paired with another fruit. Any way you add them in your healthy meal, it has to be great for you. Below I have included some of my favorite blueberry recipes.

Heart-Healthy Blueberry Smoothie: Place the following ingredients in a blender – 1 scoop vanilla whey protein, 1/2 c. fresh orange juice, 1 c. fresh or frozen blueberries and 1 scoop of ice. Blend until smooth. 1 serving.

Blueberry Orange Parfaits: Combine 1 1/2 tbsp. Demerara or turbinado sugar, 1/2 tsp. grated orange rind and 2 (7 oz.) containers reduced-fat plain Greek-style yogurt in a small bowl. Stir until blended. Spoon 1/4 c. blueberries into 4 tall glasses. Spoon about 2 1/2 tbsp. of the yogurt mixture over blueberries in each glass. Add 1/4 c. orange to each serving. Repeat layers with remaining blueberries, yogurt mixture, and orange. Sprinkle 1 tbsp. wheat germ over each serving; serve immediately. 4 servings.

Fast Track Blueberry Muffins: Preheat oven to 350 degrees. Mix 1 1/2 c. whole wheat flour, 3/4 c. flax seed meal, 1 c. brown sugar, 1 tsp. baking powder, 2 tsp. baking soda, 1/4 tsp. salt, 2 tsp. cinnamon, 2 tsp. pumpkin pie spice, 1/4 tsp. ground cloves, 1 tsp. ground ginger and 2 apples (shredded) together. Set aside. Combine 3/4 c. nonfat milk, 1 large egg, 2 egg whites and 1 tsp. vanilla extract and beat for 30 seconds. Pour liquid ingredients into the dry. Stir and fold in 1/2 c. blueberries. Spray muffin tin with Pam or use paper liners. Fill each muffin tin cup 3/4 full. Back for 15 to 20 minutes. 15 servings.

Whole Wheat Blueberry Scones: Preheat the oven to 375 degrees. Line a baking sheet with parchment or wax paper. Combine the 3 tbsp. butter (cut into small pieces), 1-1/2 c. all purpose unbleached flour, 2/3 c. whole wheat flour, 1/4 c. granulated evaporated cane sugar, 2-1/4 tsp. baking powder, 1/4 tsp. baking soda and 1/4 tsp. sea salt in a large bowl. With a pastry blender, cut into the butter until the mixture is crumbly. Add 1/4 c. blueberries and 2 tsp. grated orange rind. Stir with a fork. Add 1 large egg (lightly beaten) and 1/2 c. fat-free buttermilk. Stir with a fork until the dry ingredients are just moistened. Gather the mixture into a ball, place on the baking sheet, and pat into a 7-inch circle. Cut into 10 one-inch wedges with a knife dipped in flour. Do not separate the wedges. Bake until golden brown and when a toothpick inserted into the center comes out clean – about 20 minutes. Transfer to a rack. Sift 1 tsp. confectioners’ sugar over the top. Cut with a serrated knife while still warm and serve. 7 servings.

Blueberry Buckle: Preheat oven to 350 degrees. Combine 2/3 c. uncooked steel-cut oats, 1/2 c. blueberries, 1 tbsp. slivered almonds, 1/2 tsp. cinnamon, 1/2 c. water and 1 tsp. honey (optional) in a glass baking dish. Mix well. Bake for 20 minutes in an oven or microwave on high for 1-1/2 minutes. 1 serving.

Try one of these recipes above or add blueberries to your own favorite morning recipe for a super start of your super day.

Be Fit. Be Strong. Be Well.
Adriana

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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