What does a 100 calories look like???

Check out this link form  Women's Health Magazine and see what 100 calories looks like.  Test your self you might just be surprised by how quickly those little "candies" add up!!

Women's Health

Try and keep a few health snacks on had to keep away the binging!

Rasberries, strawberries, apples
Greek Yogurt, dark chocolate (70%)
Dried Mangos, Dried tart cherries
Soya chips, rice cakes or popcorn
Kashi "chewy" granola bars
Gum and real licorice

motivation to burn calories!!!!!!!

The Abs DIET 12 super foods

* Incorporate two or three of these foods into each of your meals and at least one of them into each snack.
* Diversify your food at every meal to get a combination of protein, carbohydrates, and fat.
* Sneak a little protein into each snack.

A - Almonds and other nuts (with skins intact)
Superpowers Builds muscle, reduces cravings
Fights Obesity, heart disease, muscle loss, wrinkles, cancer, high blood pressure

B - Beans and legumes
Superpowers Builds muscle, helps burn fat, regulates digestion
Fights Obesity, colon cancer, heart disease, high blood pressure

S - Spinach and other green vegetables
Superpowers Neutralizes free radicals, molecules that accelerate the aging process
Fights Cancer, heart disease, stroke, obesity, osteoporosis

D - Dairy products (fat-free or low-fat milk, yogurt, cheese)
Superpowers Builds strong bones, fires up weight loss
Fights Osteoporosis, obesity, high blood pressure, cancer

I - Instant oatmeal (unsweetened, unflavored) (I prefer steel cut oats)
Superpowers Boosts energy, reduces cholesterol, maintains blood sugar levels
Fights Heart disease, diabetes, colon cancer, obesity

E - Eggs (the whole egg)
Superpowers Builds muscle, burns fat
Fights Obesity

T - Turkey and other lean meats
Superpowers Builds muscle, strengthens immune system
Fights Obesity, various diseases

P - Peanut butter (all natural no sugar)
Superpowers Boosts testosterone, builds muscle, burns fat
Fights Obesity, muscle loss, wrinkles, cardiovascular disease

O - Olive oil
Superpowers Lowers cholesterol, boosts immune system
Fights Obesity, cancer, heart disease, high blood pressure

W - Whole-grain breads and cereals
Superpowers Prevents body from storing fat
Fights Obesity, cancer, high blood pressure, heart disease

E - Extra-protein (whey) powder
Superpowers Builds muscle, burns fat
Fights Obesity

R - Raspberries and other berries
Superpowers Protects heart; enhances eyesight; improves balance, coordination, and short-term memory; prevents cravings
Fights Heart disease, cancer, obesity

Metabolism Boosters

 Eat a good Breakfast - The heartier the better!  Everyday!  Think protein and health carbs - egg, greek yogurt, steel cut oats, whole grain toast, peanut butter, berries.

Brew up some green tea - The ingredient ECGC promotes fat burning.  Steep it for 3 minutes, drink it hot and drink it often.  Try for 3-5 cups per day....over a year that could mean a 5 pound weight loss.

Grab some Metal - IRON  You need iron to carry O2 through your body and your monthly period can screw that up and then your energy tanks.  Stock up on iron fortified cereals, beans, leafy greens - spinach, kale, broccoli, bok choy.

Mix things up with exercise intervals - Bursts of speed in your cardio can stimulate fat burners.  20 mins of cardio with 10 "can't talk sprints" over that 20 mins is far more effective to melt fat than 40 minutes of cardio in the zone.  Hint - that is why we do 30 sec cardio intervals in my bootcamps!!!

GO TO BED EARLY - SLEEP!!!!!  Having 8-9 hours of sleep every night resets our hormone levels - cortisol, grehlin, Estrogen etc - that then makes our bodies "better butter burners".  Turn out the ligths, turn off the TV & computer.   Get some SLEEP!!!

See this link to Women's Health for the complete article   Women's Health

So called Naughty foods make a big come back!!

EGGS - a hard boiled egg packs only 70 calories.  It is considered a perfect protein.  The link between egg cholesterol and heart disease have been derailed by the 2011 issue of European Journal of Clinical Nutrition.  Egg yolks are high in zinc, iron, vitamins A & D, choline (breast cancer fighter) and the yoke contains half the protein for squashing hunger pangs (that beats just the egg white hands down).

BANANAS - once considered a high calorie fruit that packed on pounds.  They are rich in dietary fibre know as resistant starch - the same kind of starch that increases a post-meal fat burning.  If you choose a greener vs yellow banana you will get less carb absorption and more production off butyrate (a fatty acid that may inhibit the body's ability to burn carbs) thus forcing the body to incinerate fat instead.

COCONUT OIL - Once seen as a no no since it is so high in saturated fats.  However, coconut oil is very high in medium-chain triglycerides. These fats can be metabolized faster than long chain variety's found in other oils.  The body rarely stores these mid-chain as fat, as the body prefers to burn them for energy.  Try a tablespoon a day to reduce belly fat and elevate HDL (good) and lower LDL (bad) cholesterol.  Just use sparingly as it is Calorie dense 120 calories per tablespoon.

RED MEET - Beef has had a bad rap for heart disease.   Recent studies show that  lean cuts of red meet are an excellent source of protein and grain fed cuts of beef are high in CLA (these help prevent belly storing fat).  Shoot for a 3-4 oz portion and grill, roast or BBQ!

PEANUT BUTTER - Once shunned as a high fat, high cal sandwich staple is now looked at as heart healthy mono saturated fat.  Stick with the natural kinds that do not have the extra sugar added.  Watch your portion control as 2 tablespoons offers 16 g of fat and about 200 calories.  Use as a spread on wholegrain bread for a more complete protein source or stir a little in with your steel cut oatmeal in the morning.

Check out Women's Health Oct 2011 edition for more details.

Easy ways to SNEAK in extra EXERCISE!!

Walk to your destination
Bicep curl those grocery bags as you carry them in from the car
Dance with your kids to your favourite tunes while making supper
Clench your butt muscles while climbing the stairs or sitting at a stop light
Hold a plank pose for 30 secs before you crawl into bed at night
Pump off a few crunches while the TV commercial is on
Take a family bike ride to do errands
Perform wall sits while talking on the phone
Cut your cardio time in half by using intervals in your cardio/running routine
(finish in 20 mins instead of 40 mins)
Perform Kegels while sitting at your computer
Sit on an exercise ball at the office to strengthen your core
Take the dog for a walk (or your hubby)
Spend a little time with your hubby "alone" in the bedroom
Get 8 hours of sleep nightly (best fat buster)

Watch out for Hidden SUGAR!!

The Average North American Woman eats almost 70% of her body weight in sugar each year!!!!

What are you eating and drinking??  BE AWARE

How about trying some good old water with lemon or orange wedges! If you need a sparkle try Pellagrino water or club soda.  Try black coffee over ice with a splash of milk.  There are lots of great teas to try Hot or Cold!!!! Try one!!  If you need a little sweet in your drink try natural Stevia!