Fit and Nutritious

PRIOR

One to two hours before your work-out, you’ll need a light meal or snack to sustain your workout. It should be comprised of high-carb, low-fat, and low-fiber foods that break down slowly. Try yogurt, a banana, or a whole wheat bagel or toast in the morning or a lean turkey sandwich if your workout is mid-day.

To give your workout an extra boost, grab a coffee or an energy supplement with caffeine prior to hitting the gym. Caffeine can prevent workout fatigue, allowing you to keep exercising longer. Furthermore, it can lead to a greater amount of fat burned; caffeine triggers the release of body fats into the bloodstream during high and low intensity physical activity. Thus, instead of carbohydrates, the fats released are burned.

DURING

It’s important to drink lots of water before, after, and especially during your workout. Your body becomes depleted of water when you sweat during exercise, so drink lots of H2O!

AFTER
Eating a well-balanced meal or snack after exercise is important to restore glycogen (a type of complex carbohydrate in which energy is stored). The meal should contain both protein and complex carbohydrates and should be consumed within 2 hours after exercising. Choose something light if you plan on eating dinner light. Try eggs, a light salad (sans the heavy dressing), a turkey sandwich on whole wheat, a fruit smoothie, or a granola bar.

Hosting your annual holiday party?  We’ve rounded up our favorite eats and treats from renowned Utah catering, entertaining, and party experts to ensure your food is as memorable as the party itself.

Appetizers
Bite-size and portable, holiday appetizers pack a whole lotta flavor! Serve a wide variety of appetizers, both hot and cold, for guests to munch on throughout the evening.

• Mini cheese balls (one big one tends to look messy and unappetizing after a few people dig in).
• Bruschetta
• Tomato toast with brie cheese
• Mini quesadillas
• Tangy cocktail franks
• Shrimp cocktail
• Tomato and basil deviled eggs

Dips
Spreads and dips can be served hot, cold, or at room temperature.  They’re a creamy comfort food that can be accompanied by a wide variety of dippers including raw vegetables, fruit, chips, crackers, and bread sticks.

• Artichoke and spinach dip
• Shrimp dip
• Avocado dip
• Chili con queso dip
• Broccoli and cheese dip
• Clam dip

Selecting the weight loss program that can help you meet all your weight loss goals can be a difficult task – what exactly do you look for and how do you know when you’ve found the right one? Use the following to determine programs apt for you.

-    How much weight can they help you lose? Set a realistic goal and have this in mind when searching.

-    What support forums do they offer? See if they offer support groups, a personal counselor, or online weight loss forums to provide help and encouragement.

-    What is the cost breakdown of the program including services, food, etc. What is the total cost and are there any additional fees?

-    Is the diet and program customized? In other words, do they consider your lifestyle and other factors before formulating your diet plan? Having a program that is tailored will make all the difference when it comes to losing weight; otherwise, you will likely not stick to it.

-    Is there a refund policy? If you don’t lose your targeted weight and are unhappy with the results, find out if you are entitled to any sort of refund.

-    What are former clients saying about the program? Go online and see if you can garner customer ratings of the program or ask for testimonials or references of previous clients.

-    If you you do use a diet pill, make you sure read up on a weight loss pills review guide so you know what you are getting into.

As anyone who knows me well enough knows that I am completely obsessed with “The Biggest Loser”. I just adore watching that show because they are so inspirational and it is incredibly motivating to watch their transformations due to all their hard work and dedication. So, It made my morning when I saw that on Yahoo’s homepage, one of their top articles was 5 fitness and weight loss tips from Jillian (one of the trainers on the show). So, I just thought I’d share what she had to say. Enjoy!

• Don’t apologize for self-preservation. Many times we find little ways to make sure we don’t overeat, like pouring water or lots of salt on top of food so we will stop picking at it when out with friends. Don’t apologize for that. It is your own way to make sure you reach your health goals.
• The quickest way to lose weight through cardio is by running. It is such a great workout for your body. But don’t force yourself to do it if you have bad knees and so on.
• Realize that the show isn’t reality when it comes to viewers. We have to work and go about life. We can’t just workout for 4-5 hours a day. That means be realistic when planning your weight loss goals.
• Losing weight is not all about willpower. It is a collection of great moments, more than anything.
• Learn to say “thank you” when someone compliments your weight loss. Don’t self-deprecate by telling them how much more work you have to do to lose all the weight. Be proud of your accomplishments!

Thanksgiving is just around the corner and we all know what that means…family pictures. Or as I see it, a way to document how much weight I gain each year. But this year, it is going to be different. I’ve already stepped up my fitness routine and my healthy eating goals so that when I look at our salt lake family portraits hanging on the wall, I won’t be embarrassed. And I am going to get back to the basics:

• Drink more water.
• Get more sleep.
• Find fun ways to workout that don’t necessarily feel like working out.
• Eat a wide variety of food from all the food groups.
• Start taking my vitamins. I like to use Code Nutrition because they have customized vitamins based on your DNA.
• I’ve also been considering taking a weight loss supplement just for a kick-start.

Wish me luck!

You’ve heard the saying, “An apple a day keeps the doctor away.” Well, I’m giving you a new saying to think about… “A vitamin a day keeps the weight away.” Ok, so it’s not very clever, but according to a study published in the British Journal of Nutrition, women who regularly popped a multivitamin reported feeling less hungry and having less desire to eat than those who didn’t.

The study also revealed that, on average, women who were regular vitamin takers weighed less and had a lower body fat percentage than those who didn’t take a daily vitamin. The study concluded that supplements can help you get enough of the micronutrients that control your appetite and the amount of calories you burn off each day which will help you lose weight compared to other diet pills that are likely to fall short on these essential vitamins and minerals.

It’s crucial that your daily vitamin has the recommended daily intake (RDI) of a few major vitamins including, vitamins B, C, D, and E. It should also have at least 200 milligrams of calcium and 18 milligrams of iron. If you aren’t sure exactly how much of each vitamin your body needs, consider trying companies that offer customized vitamins based on your DNA, like industry leader Code Nutrition.

It is amazing to me that more people don’t use fucoidan since it has so many health benefits.

Clinical studies have shown that fucoidan can (see original post of this information here):

• Improve immunity from increasing the production of immune cells or natural killer cells (NK cells)

• Stop formation of cancer cells through a process called apoptosis (cell self-destructing)

• Decrease cholesterol levels resulting from the way that enzymes breakdown fatty acids in the liver

• Diabetes control by slowing down the release of glucose into the blood

• Lower blood pressure

• Improve liver function

• Reduce stomach disorders, and remove Helicobacter piroli

• Purify blood and strengthen blood vessel

• Prevention of arteriosclerosis

• Skin rejuvenation by increasing the production of integrin, a protein that helps in skin repair and firmness

• Increase cell regeneration

• Improve hair condition

• Relieve allergies because of the increase of NK cells

• Relieve arthritis by promoting the production of fibronetin which helps keep joints flexible and lubricated

• Herpes remedy because of fucoidan’s antiviral properties





 

 

I mean, even if people don’t necessarily believe 100% that it is as beneficial as everyone says, why not give it a try? What could it hurt? The simple matter of it all is that it is incredibly good for you.

The company Exfuze has a drink called “Seven +” that is so good for you. Here are just some of the ingredients that will do a body good:

• Goji Berries
• Fucoidan
• Mangosteen
• Seabuckthorn
• Noni
• Blueberries

And most of these are considered “superfruits” and pack powerful amounts of antioxidants. Give it a go.

As important as it is to have a healthy diet and regular exercise, sometimes our spirits get down and depressed. That is why it is important to focus on the inside as well.

• Take Time to Relax: Keeping up with fitness can be just as stressful as trying to keep up at work. It is OK to take a day off once in a while–whether that is from your workouts or your job. Take a day for yourself and get things done that you have been neglecting, or just take the whole day for yourself and do whatever you want to do, whatever will help you relax.
• Keep Track of Your Progress: However you keep track of your progress, refresh your mind by looking over where you have been, where you are currently, and where you are going. If you have pictures, compare and contrast. If you keep a food and fitness journal, look at where you’ve improved. Keep positive and stay motivated.
• Other People’s Success: This can also be a huge motivator. By reading or hearing of other people’s success, you will have more willpower to experience what they have experienced. You will want it for yourself–even more than you currently do. I always make a point to watch “The Biggest Loser”. Not only does it give you great weight loss and fitness tips, you can see where they are succeeding. By watching other people succeed, you feel it is more possible for yourself as well.
• Feel and Look Great: This is most people’s goal. Even if you haven’t reached your fitness goals, you still deserve to feel great about yourself–no matter your current size. Go out, get a makeover, and get a new outfit. You don’t have to spend a fortune on designer clothes to look great. Look into buying wholesale clothing. This way you won’t feel guilty for breaking the bank with a new outfit.

5 Ways to Go Green and Save

1. Save Energy. Turn off your lifts. Unplug your appliances. Open your windows at night to let the cool air in and close your windows and drapes during the day to keep the heat out.
2. Save Water. Take shorter showers, water your plants when it’s the coolest outside so the water doesn’t evaporate as quickly, wash dishes by hand by filling up one side of the sink instead of letting the water run, and buy a reusable water bottle instead of buying bottled water (this will help reduce waste as well.)
3. Save Gas. Walk to work. Take the bus. Ride your bike. Carpool. By conserving gas, you’ll not only be saving the environment, you’ll be saving money.
4. Buy Smart. If you don’t need it, don’t buy it. If you can borrow it, do it. Not only will you be producing less waste, but you’ll be saving money while you’re at it.
5. Support companies who are making an effort to “Go Green”. Whether it is your local car dealership, your grocery store, or your favorite catering company advertising “green catering” support these companies in their efforts to help save the environment.

Life is full of everyday stresses–some good and some bad. But when your body experiences constant stress, it leaves its mark. While some stresses in life are necessary (job, family, and even some money issues), many can be eliminated and leave you with a healthier and happier mind and body.  One of the biggest stresses that most people deal with every day is their home mortgage loan. As common as it is, most people don’t realize that they don’t have to bear it as long as they do.  A money merge account is relatively new. It has an organized way to pay off an average 30 year mortgage in about 7-14 years. Just imagine all the money you will save–money that you can put to other uses.