Today's Fitness Tip

Daily fitness and wellness tips


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Ask Coach Jackie: To lose weight, should I cut carbs or fat?

To lose weight, should I cut card6ae4a3b99eb526615eeaef1a888171f_5pkqbs or fat?
The truth: Most get-thin-fast plans revolve around the idea that restricting your intake of one particular nutrient, usually carbs or fat, is the best way to lose weight. But the results have shown that calories are the most important factor for weight loss. To lose weight, you need to take in fewer calories than you burn-regardless of what percentage of carbs, protein, or fat you’re eating.

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Fire Up Your Metabolism in 2015. Try These Tips!

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1- Eat a Balanced Breakfast

 Eating 5 ounces of lean protein such as egg whites stimulate the metabolic process.

Adding ½ grapefruit will aid in cleansing the body since it contains lots of fiber and water.

Adding ¾ cup veggies to your omelette such as asparagus, spinach and broccoli which are high in fiber and non-starchy, will also help to increase your metabolism and sustain your energy throughout the morning.

2- Vinegar

Red, white and apple cider vinegar will crank up your metabolism.  It is used to treat metabolic disordered.  Vinegar consumed with food lowers blood sugar.

  3- Green tea

Along with being a powerful antioxidant,  green tea increases your metabolism thus aids in burning fat.

Other benefits are mood enhancement, helps prevent heart disease and cancer. Drink 2-3 servings per day.

4- Spicy foods

Hot and spicy foods such as jalapenos peppers can shift your metabolism into high gear.

The capsaicin stimulates hormones which release adrenaline to burn fat.

5- Water

Drinking eight 8 ounce glasses per day of cold or ice water an extra 100 calories per day!

Due to stomach having to warm the water and the energy used to eliminate waste from the kidneys, metabolism increases temporary.


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How Much Water Should You Drink?

water

Just because the weather is cooler, at least it is here in the North East, doesn’t mean you can skimp on water consumption. To be healthy, you must stay hydrated.

Many experts suggest drinking eight 8 oz glasses per day. Some suggest half your body weight in fluid ounces per day.
Make sure to drink water when exercising. Muscles do not work as well when they are dehydrated. Fuel up with at least 8 ounces before you exercise and sip throughout your workout.
Water is calorie free. If you would like to lose weight, swap soda and other higher calorie drinks for water.
Make water your beverage of choice.  It will not only keep you energized, water can help keep your skin looking youthful.


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You don’t have to gain weight this Thanksgiving… Follow my tips!

You don’t have to gain weight this Thanksgiving… Follow my tips! turkey

  • Eat a healthy breakfast with some lean protein- maybe an egg white and veggie omelet and some fruit.
  • Skip the bread, it’s just empty calories.
  • Add lower calorie veggies to your plate. Turnips are a good choice at 51 calories per cup with potatoes ringing in at 214. Check with the host that they are not smothered with butter. Green beans have 44 calories per cup, much better than the casserole which has 341 calories and 22 grams of fat.
  • Avoid soda and alcoholic beverages. Instead have water or an herbal tea, maybe apple or pumpkin spice. Sweeten with a little honey or stevia. For a lower calories alcoholic beverage, try a white wine spritzer. It has about 96 calories. Add 4 oz. wine and 2 oz. club soda and a lemon for garnish.
  • For dessert, just have a little.

Your Plan for Friday: Kick up your cardio today! Go for a long run, bike ride or walk. Enjoy 3 servings of fruit today. Apples, berries and grapefruit are good choices.

Have a large green salad for one meal today, 2 meals would be better. Drink at least half your body weight in ounces of water.


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What is a vegan diet? Is it healthy?

What is a vegan diet? Is it healthy?vegan_food_pyramid
A vegan diet is based on only eating plant-based foods. This means that any meat, poultry, fish, milk, eggs, cheese and honey are all avoided.
Well-balanced vegan diets have been approved for all stages of life, including pregnant and lactating women, children, adolescents, the elderly population, and competitive athletes. These diets are generally considered healthy and wholesome as long as you are still receiving the proper nutrients that are being lost by not consuming animal products. The types of nutrients generally lost through a poorly planned vegan diet in include calcium, omega 3 fatty acids, vitamin B12, and iron. Losing these essential nutrients can cause serious health problems, but can be avoided as long as your vegan diet is properly planned.
Here are some quick facts on the importance of these nutrients and how to keep them while on a vegan diet:
• Vitamin B12: Produces and maintains cells, maintains the nervous system, and helps create DNA.
• Calcium: Keeps bones strong, expands blood to muscles and vessels
• Iron: Transports oxygen, regulates cell growth and differentiation, integral part of many proteins and enzymes
• Omega 3 Fatty Acids: Protects against atherosclerosis, acts as an anti-inflammatory
In order to keep from losing these nutrients that are crucial in order to live a healthy lifestyle, you can eat:
• Wheat: Breakfast cereals, yeast extract, fortified oatmeal/cereal
• Vegetable Substitutes: Vegetable stock, veggie burgers,
• Soy Products: Soy milk, tofu, soy beans, soy nuts
• Beans: Lentils, any kind of beans, chickpeas
To conclude, yes, a vegan diet is extremely healthy. Research has shown that people who follow a vegetarian diet are at a lower risk for obesity, cardiovascular disease, hypertension, type 2 diabetes, diverticulosis, renal disease, some cancers (including lung and breast), and gallstones. Also, cholesterol is only found in animal foods, so vegan diets are completely cholesterol-free. This diet focuses on fresh, unprocessed foods and will help with many future health problems in the long run.


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Indoor Herb Gardening

indoor gardenIndoor Herb Gardening

 

Herbs work almost as well indoors as they do outside, and you can grow herbs inside for easy cooking access. One of the more flexible ways to grow herbs is in containers. Here are five great herbs for your indoor garden.

 

Basil: With dozens of types to choose from, basil satisfies almost any palate. It’s best known as the main ingredient in pesto, but some varieties impart anise, lemon, mint, cinnamon, or clove flavors to foods.

 

Chives: Chive blossoms are pretty enough to fit in any perennial border. Whether you grow them with your flowers or your herbs, you can harvest chive blooms or the tubular stems to add a delicate onion flavor to dishes.

 

Dill: Dill’s tangy flavor is synonymous with pungent pickles. Use the seeds, flowers, and ferny foliage to season foods. Harvest leaves as needed, the flowers as they open, and the seeds just as they ripen.

 

Fennel: Fennel’s fine-texture foliage resembles dill leaves. But this easy-growing plant comes in green or bronze varieties. The herb provides a soft, nutty version of anise in the kitchen.

 

Garlic: Garlic’s pungent bulbs have long been used for flavoring food and in medicines. It’s even been grown with roses, where it reportedly repels aphids.


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An Apple a Day…Well You know the Rest :-)

An Apple a Day…Well You know the Rest ..:-)

Apples are a tasty and nutrition food. Juicy, crunchy and delicious, apples are a wonderful autumn treat here in Pennsylvania. With a medium size apple having only 95 calories why not have an apple a day?

Apples are antioxidant rich. They contain pectin which has a long list of healthful benefits.

Apples are packed with Vitamin C and B to help you stay healthy.

Apples have dietary fiber which can help lower your cholesterol.

The sweetness in an apple can satisfy your sweet tooth. Grab an apple instead of a candy bar. It will satisfy without any guilt afterwards!apples