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4 Reasons to Eat Goji Berries

goji-berry

The goji berry is the most nutritionally dense fruit. For this reason it has been widely used in China and Tibet for medicinal reasons as well as culinary for thousands of years. Goji berries are still used to treat eye, liver, and kidney ailments in China. This amazing superfood contains natural anti-inflammatory, anti-bacterial and anti-fungal compounds. No wonder the tiny berry is renowned for increasing strength and longevity in traditional Chinese medicine. 

Here are reasons why you need goji berries in your life:

1. Keeps Weight Off

Goji berries have a low glycemic index which helps to reduce hunger and cravings. These tiny berries are full of fiber, essential amino acids, and complex carbohydrates which keep you feeling satiated longer, reducing your food intake. Goji berries also contain chromium which helps control blood sugar, preserve lean muscle mass and burn fat faster.

2. Nutrient Powerhouses

  • Loaded with vitamin C, goji berries contain more carotenoids than any other food.
  • Goji’s have 21 trace minerals, including calcium, zinc, selenium and iron, which promote good protein metabolism and keep cells healthy.
  • They are high in fiber, a whopping 2 grams per 1/3 cup.
  • Surprisingly, goji berries have 15 times the amount of iron found in spinach. Looks like Popeye was obsessed with the wrong superfood! 

3. Immune System Boost 

Their powerful vitamin, mineral, essential amino acid, antioxidant and polysaccharides content combine to boost the immune system. Studies have shown eating goji berries can help people with diabetes, high blood pressure, macular degeneration and even cancer. Goji berries contain germanium, a mineral that is believed to have anti-cancer properties. In addition, polysaccharides and antioxidants are believed to protect against free radicals that promote cancer and prevent cancer from developing. In one study, after 50 people ate approximately 1.5 ounces of goji berries daily for 10 days, their white blood cell counts and other markers of healthy immune function improved.

4. Skin Savior 

Carotenoids are powerful antioxidants. Antioxidants fight off troublesome free radicals that contribute to wrinkles and fine lines as well as protect the skin against UV damage. Carotenoids also give the skin a nice healthy glow. These powerhouses have all eight essential amino acids needed for healthy skin and collagen production.

 

 

 

References:
Amagase, H., & Nance, D. M. (2008). A Randomized, Double-Blind, Placebo-Controlled, Clinical Study of the General Effects of a Standardized Lycium barbarum (Goji) Juice, GoChi™ [Abstract]. The Journal of Alternative and Complementary Medicine, 14(4), 403-412. Retrieved from http://online.liebertpub.com/doi/abs/10.1089/acm.2008.0004
Bucheli, P., Vidal, K., Shen, L., Gu, Z., Zhang, C., Miller, L. E., & Wang, J. (2011). Goji Berry Effects on Macular Characteristics and Plasma Antioxidant Levels [Abstract]. Optometry and Vision Science, 88(2), 257-262. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/21169874
Du, X., Wang, J., Niu, X., Smith, D., Wu, D., & Meydani, S. N. (2014). Dietary Wolfberry Supplementation Enhances the Protective Effect of Flu Vaccine against Influenza Challenge in Aged Mice [Abstract]. Journal of Nutrition, 144(2), 224-229. Retrieved from http://jn.nutrition.org/content/144/2/224.abstract
BBC News Magazine. bbcnews.com. Sept. 5, 2006.
“Hypoglycemic and hypolipidemic effects and antioxidant activity of fruit extracts from Lycium barbarum.” College of Public Health, Wuhan University, China. Nov. 26, 2004. http://news.bbc.co.uk/2/hi/uk_news/magazine/5315202.stm

Chia Berry Pudding Parfait

Chia Pudding Parfait

 

I love finding recipes that utilize delicious, mouth watering, seasonal ingredients. I was delighted when I came across this recipe from Thechalkboardmag.com, a blog from my favorite cold-pressed juicery. It is made in a mason jar so you can take it with you when you’re in a pinch. You can save even more time by assembling your jar at night so it is ready to go in the morning. Packed with omega-3s, antioxidants and protein, this on-the-go meal is not only great for breakfast but also as a pre or post workout meal.

Chia Pudding Parfait2

Ingredients:

Chia pudding:

  • 3/4 cup cashew milk, coconut milk, almond milk or hemp milk
  • 2 tbsp maple syrup
  • pinch sea salt
  • 1/2 cup chia seeds
  • 1 tbsp unsweetened coconut shreds

Blueberry Layer:

  • 1.5 frozen banana
  • 1/2 cup frozen blueberries
  • 1 date
  • 1/2 cup cashew milk, coconut milk, almond milk or hemp milk
  • ***I suggest adding a scoop of protein powder***

Strawberry Layer:

  • 1 tsp shredded ginger
  • 1 frozen banana
  • 1 cup frozen strawberries
  • 1/2 cup cashew milk, coconut milk, almond milk or hemp milk
  • ***I suggest adding a scoop of protein powder***

 

Directions:

Chia Pudding:

  • Place ingredients in a 12 oz. mason jar, shake and stir very well for 1 minute. Let sit for 2 minutes, then shake again for 30 seconds. Leave in fridge for 30 minutes or overnight. Chia seeds will expand to make a delicious, gelatinous pudding, perfect for your layering.
  • ***I like to make a batch every week to keep in the fridge to add to smoothies or oatmeal***

Blueberry Layer:

  • Place all the ingredients into a high speed blender and blend until smooth.

Strawberry layer:

  • Place all the ingredients into a high speed blender and blend until smooth.

Assembly:

  1. Get a larger mason jar or parfait glass. Lay 1” of chia seed pudding on the bottom of the jar.
  2. Then add a layer of the blueberry parfait.
  3. Add one layer of your granola of choice. I like to use Kind, Cinnamon Oat Clusters with Flax Seeds or Peanut Butter Whole Grain Clusters. Yum!
  4. Add one more layer of chia pudding.
  5. Add a layer of strawberry smoothie. Continue to add your layers until you run out of ingredients.
  6. Top with mulberries, buckwheat groats, hemp hearts, and fresh blueberries. Drizzle with almond butter if you feel. Enjoy!

 

 

 

 

Photo Credit: Lee Tilghman

Eat Less Sugar

Sweet

Lorin’s Strategy #5

self love

Shift Your Self-Perception

“You can search throughout the entire universe for someone who is more deserving of your love and affection than you are yourself, and that person is not to be found anywhere. You yourself, as much as anybody in the entire universe deserve your love and affection.”  – Buddha

Have you ever experienced an interaction with someone you consider to be flawless then come to find he/she is the most insecure person you’ve ever met? Or someone who has the most warped body image when they are simply beautiful just the way they are? Or do you find yourself constantly putting yourself down and comparing yourself to others? The common underlying theme here is the lack of love for the self and it directly affects your success.

This is the last strategy to a New You because it is the most important. Everything good stems from within. I can’t tell you how many times I have heard someone I care about put themselves down without building themselves back up; “I hate my body,” “my thighs are too fat,” “I can’t go after that promotion, I am not qualified enough,” and the list goes on… It can be incredibly difficult to see the people you love tear themselves apart. So what gives?

According to the Universal Law of Attraction, our thoughts, feelings, words, and actions produce energies, which attract like energies. Negative attracts negative and positive attracts positive. The key to mastering this law is to focus your attention on what you want to attract. If you’re constantly harboring self-doubt, feelings of being inadequate or plain ol’ negativity you will attract negativity. This negative energy affects every single cell in your body, then radiates outward causing a chain reaction of more negative energy. If you’re down on yourself about one thing, it will manifest into other areas of your life. Before you know it, you are unhappy and clueless as to why.

“Turn that frown upside down.”

It pays to be positive. Research indicates that positive emotions contribute to a number of important life outcomes including friendship development, marital satisfaction, higher incomes, and better health. Positive emotions momentarily broaden people’s attention and thinking, enabling them to draw on higher-level connections and a wider-than-usual range of percepts or ideas. Sayonara negative thoughts.

Don’t worry, being 100% comfortable in your own skin is a rare commodity these days. Possessing the ability to accept yourself unconditionally, imperfections and all, although incredibly important, is very hard to do. In reality, no one is perfect but for most of us, there is a little voice inside which tells us we are the odd man out. Life is then a constant battle to fit inside this mold that society has created.

Culturally we equate self-worth to our success, social status, wealth, youth, attractiveness, careers, and love lives. If you tie your self-worth to the external world however, you will never be capable of self-love. Every time you crush a goal or acquire the latest, hottest possession, your ego will move on to the next one.

This never-ending cycle will continue to make you feel inadequate and unfulfilled until you break it. So let’s do just that and break it! We must start with changing the lenses through which we see ourselves. We must embrace the imperfections, embody positivity and practice loving each and every unique inch that makes us who we are…flaws and all.

“Don’t compromise yourself, you are all you’ve got” – Janis Joplin

This journey starts with you, surrounding yourself in your own love and appreciation. Read on for steps from Tess Marshall to discover your worth and how to start this empowering journey. Start slowly, it’s a marathon not a race and enjoy each step of the way. The moment you start to truly love and accept yourself is the moment everything will fall into place. This decision directly affects the quality of your relationships, work, health, leisure time, faith, and future. So go get started…

1. Begin your day with love (not technology). Remind yourself of your worthiness before getting out of bed. Breathe in love and breathe out love. Enfold yourself in light. Saturate your being in love.

2. Take time to meditate and journal. Spend time focusing inward daily. Begin with 5 minutes of meditation and 5 minutes of journaling each morning. Gradually increase this time. Click here for 10 science based reasons to start meditating today.

3. Talk yourself happy. Use affirmations to train your mind to become more positive. Put a wrist band on your right wrist. When you’re participating in self-abuse of any form, move the band to your left wrist.

4. Get emotionally honest. Let of go of numbing your feelings. Shopping, eating, and drinking are examples of avoiding discomfort, sadness, and pain. Mindfully breathe your way through your feelings and emotions.

5. Expand your interests. Try something new. Learn a language. Go places you’ve never been. Do things you haven’t done before. You have a right to an awesome life.

6. Enjoy life enhancing activities. Find exercise you like. Discover healthy foods that are good for you. Turn off technology for a day and spend time doing things that make you feel alive.

7. Become willing to surrender. Breathe, relax, and let go. You can never see the whole picture. You don’t know what anything is for. Stop fighting against yourself by thinking and desiring people and events in your life should be different. Your plan may be different from your soul’s intentions.

8. Work on personal and spiritual development. Be willing to surrender and grow. Life is a journey. We are here to learn and love on a deeper level. Take penguin steps and life becomes difficult. One step at a time is enough to proceed forward.

9. Own your potential. Love yourself enough to believe in the limitless opportunities available to you. Take action and create a beautiful life for yourself.

10. Be patient with yourself. Let go of urgency and fear. Relax and transform striving into thriving. Trust in yourself, do good work, and the Universe will reward you.

11. Live in appreciation. Train your mind to be grateful. Appreciate your talents, beauty, and brilliance. Love your imperfectly perfect self.

12. Be guided by your intuition. All answers come from within. Look for signs and pay attention to your gut feelings. You’ll hear two inner voices when you need to make a decision. The quiet voice is your higher self; the loud voice is your ego. Always go with the quieter voice.

13. Do what honors and respects you. Don’t participate in activities that bring you down. Don’t allow toxic people in your life. Love everyone, but be discerning on who you allow into your life.

14. Accept uncertainty. Suffering comes from living in the pain of the past or the fear of the future. Put your attention on the present moment and be at peace.

15. Forgive yourself. Learn from your mistakes and go forward. Use this affirmation, “I forgive myself for judging myself for __________ (fill in the blank i.e.: for getting sick, for acting out, for not doing your best.)

16. Discover the power of fun. Self-love requires time to relax, play, and create face-to-face interaction with others. Our fast-paced world creates a goal setting, competitive craziness that doesn’t leave room for play. Dr. Stuart Brow says, “The opposite of play isn’t work, it is depression.”

17. Be real. Speak up and speak out. Allow yourself to be seen, known, and heard. Get comfortable with intimacy (in-to-me-see).

18. Focus on the positive. Go to your heart and dwell on and praise yourself for what you get right in all areas.

19. Become aware of self neglect and rejection. Become conscious of your choices. Ask yourself several times throughout the day, “Does this choice honor me?”

20. Imagine what your life would look like if you believed in your worth. Dedicate your life to loving you. Make it your main event.

21. Seek professional help. Self-rejection and neglect is painful. You deserve to be happy. You have a right to be accepted and loved. If necessary, seek help from a support group, counselor, or coach. It’s the best investment you can make.

22. No more comparisons. Remember that you are perfect just the way you are. Being in a pattern of compare and despair only makes you focus on the negative, when there’s SO much to be grateful for.

23. Build your letting go muscle. We’re constantly holding on to things in our past, and it can tend to weigh heavy on our souls and even give us low self-esteem. The more blocks we clear, the more we can really live big in the area of self-love.

 It may seem like a daunting journey, but trust me, you’re worth it.

I-love-being-me

 

 

 

Refrences:

Baumeister RF, Bratslavsky E, Finkenauer C, Vohs KD. Bad is stronger than good. Review of General Psychology. 2001;5:323–370.

Waugh CE, Fredrickson BL. J Posit Psychol. 2006 Apr; 1(2):93-106.

Harker L, Keltner D. J Pers Soc Psychol. 2001 Jan; 80(1):112-24.

Doyle WJ, Gentile DA, Cohen S. Brain Behav Immun. 2006 Mar; 20(2):175-81.

Marshall, T. 21 Tips to Release Self-Neglect and Love Yourself in Action. 

Lorin’s New You Strategy #4

Lorin’s New You Strategy #4

Body-Detox

Keep Your System Clean

There is no denying that we live in an ever-increasing toxic world. We are constantly exposed to toxins, chemicals, and carcinogens (cancer causing substances). Many of the toxins abundant in the environment today did not exist 30 years ago, including certain pesticides, herbicides, and industrial chemicals that can enter our bodies through the food, water, and air supplies. Formerly nutritious foods have been denatured to the point that they have very little benefit, and air and water have become dangerously polluted. Personal care products are not regulated by the government and aren’t required to conduct health studies or pre-market testing of the chemicals even though everyone uses them.

What is even more staggering is exposure to the toxic substances begins before we are even born via the placenta. In a 2004 study lead by the Environmental Working Group in collaboration with Commonweal, on average 287 chemicals were found in umbilical cords of 10 babies in US hospitals. They found that of the 287 chemicals 180 cause cancer in humans or animals, 217 are toxic to the brain and nervous system and 208 cause birth defects or abnormal development in animal tests. The combination of these carcinogens have never been tested.

Toxins can become trapped in our body’s organs and tissues, which over time can negatively impact health, reduce vitality and eventually contribute to the development of chronic diseases. Our body’s have the ability to detoxify on their own, however, as the toxicity of modern life increases, the needs to detoxify are also increased. Sadly, our body’s ability to detoxify hasn’t accelerated at the same pace and therefore gets backed up and we become toxic.

How do you know if you are toxic?

Do you identify with any of the following concerns:

  1. Lack of energy: fatigue, frequent afternoon slump, or always tired.
  2. Digestive issues: bloating, gas, food allergies, leaky gut syndrome, IBS/IBD, or constipation.
  3. Weight fluctuations: easily gain weight, can’t loose weight even if you follow a healthy/clean diet and exercise,or can’t keep on weight.
  4. Mental clarity and mood: foggy mind, difficulty concentrating, or frequent mood swings.
  5. Immunity issue: seasonal allergies, colds and viruses every year, congestion, or mucus.
  6. Deeper health challenges: skin breakouts (redness, rashes), muscle pain and joint stiffness, bad breath and body odor)

If you have or experience any of the above symptoms, then it is time to give your body some TLC. Please read on to see what you can do.

11 Reasons to Detox

There are several reasons to detox. When done in a healthy, controlled environment following a reputable program, cleaning out the gunk can provide numerous health benefits. Here’s 11:

  1. Remove toxins, chemicals, pesticides, herbicides, and carcinogens from the body
  2. Prevent chronic disease
  3. Enhance immune system function
  4. Lose weight
  5. Slow premature aging
  6. Improve quality of life
  7. Increase energy
  8. Improve skin quality
  9. Mental and emotional clarity
  10. Restore balance to our body’s systems
  11. Enhance digestive system and improve nutrient assimilation

Keep Calm and Go Detox!

If you want to be healthy, you must live like a healthy person. This may seem like a logical statement but how many people do you know exude health? In order to enjoy health and vigor of body, mind, or spirit, it is critical to remove anything that could hinder this from our lifestyles. Okay, this may sound good in theory but if we were to try to rid our lives of all the sources of toxins it would be nearly impossible. So what do we do? My answer is simple: follow the good ol’ 80/20 rule and participate in a detox program 1-4 times a year to give your body the break it needs and a chance to repair and rejuvenate. Done and done.

When a new client comes to see me, a common recommendation is for them to try a 14 or 21 day detox program. The reasoning behind my recommendation is the fact that we several of the symptoms I see are caused by a toxin overload. As you saw above, fatigue, weight loss resistance, brain fog, allergies, digestive disturbances are all rooted in a toxic environment.

When I think of a “detox” several words come to mind. Some are positive and some are not. Sadly, the most popularized detoxes are associated with the words: hunger, liquid, juice, water, headaches, fatigue, and boredom. What if I told you detoxing doesn’t have to have a negative connotation? I happen to know of a fabulous program that is 14 or 21 days depending on your needs. My clients have associated the following words with the program: easy, fun, tasty, energizing, freeing, healthy, and thinning. For more information please click here.

keep calm and go detox

 

If you aren’t ready to dive head first into a detox (although I highly recommend it) you can start with the following:

START HERE:

  • Consume naturally detoxifying, liver-boosting foods and drinks. Ginger, lemon, leafy greens, cayenne pepper, dandelion tea, parsley, cilantro, and milk thistle are all great for this purpose.

    Get a proper amount of water in your system (1/2 your body weight in ounces of water, or more!); this will assist in flushing toxins out of your body. The solution to pollution is dilution!

  • Exercise at least 30 minutes a day. Exercise gets the circulation moving, helping to move toxins along, plus it primes your body and overall health.
  • Consume probiotics every day. You can find probiotics in foods like kombucha, kefir, yogurt, sauerkraut, miso soup, tempeh, and kimchi. I also recommend my clients take a high quality probiotic, you can read more here.
  • Brush and scrape. Start dry brushing your body with a specific body brushing brush to get rid of dead skin cells that hold toxins. Our skin is the largest detoxifying organ so take care of it. Also start scrapping your tongue to help with immunity, digestive health and get rid of bad breath.
  • Start deep breathing to rid the toxins from your lungs.
    • Try it: Sit with your feet on the floor, hands resting on your legs and eyes closed. Breathe in through your nose for four counts, hold for four then exhale through your mouth for eight counts.
  • Consume whole, organic foods.
  • Keep your colon clean through colon hydrotherapy. You can increase immunity, bowel movements, nutrient assimilation, increase energy and kick start weight loss with colon hydrotherapy.

AVOID:

  • Medicines such as hormones, acid blockers and antibiotics
  • Polluted environments: air, water, strong chemicals and fumes, etc.
  • Artificial chemicals: colorings, flavorings and preservatives
  • Artificial sweeteners
  • Stop buying Processed foods
  • Non-organic meats
  • Cigarettes
  • All purpose cleaners
  • Chemical-laden skin care products. Use EWG- Skin Deep as a resource.

 

References:

Smith-Spangler, C., et al. 2012. Are organic foods safer or healthier than conventional alternatives? A systematic review. Annals of Internal Medicine, 157 (5), 348–66.

Environmental Working Group analysis of tests of 10 umbilical cord blood samples conducted by AXYS Analytical Services (Sydney, BC) and Flett Research Ltd. (Winnipeg, MB).

Skin Deep: The essential guide to what’s in the toiletries and cosmetics you use (Pat Thomas)

http://www.ncbi.nlm.nih.gov/pubmed/23140444

Lorin’s New You Strategy #3

Lorin’s New You Strategy #3

Intermittent Fasting

Incorporate Intermittent Fasting

Okay, it may seem strange that a nutritionist is recommending you stay away from food, but trust me, it’s for your own good! Fasting, as it turns out, is associated with a number of health benefits that most people strive for such as: improved cardiovascular health, reduced cancer risk, improved hormone response and longevity.

In general we are an overfed, undernourished nation. Part the problem is the fact that we have constant access to whatever our little hearts desire at any given point of the day. When we are constantly eating, our bodies forgo much of their natural processes like repair, rejuvenation, and detoxification.

Now I am not advocating you stop your five to six small meals a day, or whatever it is that works best for you. However, it can’t hurt to give fasting a try if you are looking for increased health benefits or want to change your body composition. Intermittent fasting is an umbrella term that covers a wide array of fasting schedules. Generally, it involves cutting calories either a couple of days a week, every other day, or daily.

I know the last thing you need is another fad diet to keep track of. But don’t think of intermittent fasting as a diet but rather think of it as a lifestyle change. We are essentially mimicking the way our ancestors ate with this schedule. They didn’t have food readily available 24/7. Instead, they would eat for some days then fast until they were able to eat again.

Research

Research shows intermittent fasting produces several biochemical benefits. We are in total control of our health and by altering how much and how often we eat, we can dramatically alter how our body operates. How cool is that?

Science has confirmed there are many good reasons for fasting, including:

1. Positive effects on the hormones insulin, leptin, and as well as insulin sensitivity

  • Intermittent fasting helps reset your body to use fat as its primary fuel. When your body becomes adapted to burning fat instead of sugar, you dramatically reduce your risk of chronic disease.

2. Normalizing ghrelin levels

  • Ghrelin increases hunger.

3. Promoting human growth hormone (HGH) production

  • Fasting can raise HGH by as much as 1,300 percent in women, and 2,000 percent in men. HGH plays an important role in health, fitness, and slowing the aging process. It is also a fat-burning hormone, which helps explain why fasting is so effective for weight loss.

4. Lowering triglyceride levels and improving other biomarkers of disease

  • Interestingly, one recent study that included more than 200 individuals, found that fasting increased the participants’ low-density lipoprotein cholesterol (LDL or “bad” cholesterol) and high-density lipoprotein cholesterol (HDL, the “good” cholesterol) by 14 percent and 6 percent, respectively.

5. Reducing oxidative stress

  • Fasting decreases the accumulation of oxidative radicals in the cell, and thereby prevents oxidative damage to cellular proteins, lipids, and nucleic acids associated with aging and disease.

6. Prevention of dementia

  • Ketones are released as a byproduct of burning fat, and ketones (not glucose) are actually the preferred fuel for your brain.
  • Also, intermittent fasting boosts production of a protein called brain-derived neurotrophic factor (BDNF), which promotes neural health and protects brain cells from changes associated with Alzheimer’s and Parkinson’s disease.
  • Research by Dr. Mark Mattson, a senior investigator for the National Institute on Aging, suggests that alternate-day fasting, can boost BDNF by anywhere from 50 to 400 percent, depending on the brain region.

7. Increases lifespan

  • Studies have also shown that decreasing calorie consumption by 30 to 40 percent (regardless of how it’s done) can extend life span by a third or more.

 Give it a GO!!

Okay so know you know why you should do it, but do you know how?

I came across www.jamesclear.com who has personally seen several health benefits from intermittent fasting as thus, has created a fabulous beginners guide on the subject. He also compiled some graphs based on three different schedules that are easy to use (see below).

Honestly, which one you choose is up to you. What works best with your schedule? What time of day can you afford to skip a meal? What is your favorite time to eat? Experiment to find what works best. And rememberconsult with your doctor first.

Let me know what works best for you. I’d love to hear about your experience! lorin@lovetolivenutrition.com.

 

Alternate Day Intermittent Fasting

 

Alternate Day Intermittent Fasting

Weekly Intermittent Fasting

 

Weekly Intermittent Fasting

Daily Intermittent Fasting 

 

Daily Intermittent Fasting

 

Make Sure You Are Fit to Fast

Avoid fasting if you meet any of the following criteria:

  1. Hypoglycemic or diabetic
  2. Living with chronic stress or have adrenal fatigue
  3. Cortisol dysregulation
  4. Pregnant or nursing mothers
  5. Struggle with or have struggled with an eating disorder

 

 

Resources:

American Journal of Clinical Nutrition. January 2005: 81(1); 69-73

American Journal of Clinical Nutrition. November 2009: 90(5); 1138-1143

http://www.ncrponline.org/Press_Rel/Rept_160_Press_Release.pdfInternational Journal of Obesity May 2011: 35, 714-727

International Journal of Sport Nutrition and Exercise Metabolism. December 2008;18(6):617-27

Eurekalert, Study finds routine periodic fasting is good for your health, and your heart, April 3, 2011.

http://jamesclear.com/the-beginners-guide-to-intermittent-fasting

http://www.scientificamerican.com/article/how-intermittent-fasting-might-help-you-live-longer-healthier-life/?page=3

Lorin’s New You Strategy #2

Lorin’s New You Strategy #2

HIIT It Baby!

 HIIT Yourself Fit!!

 

Want to change your body? Looking for a way to spice up your workouts? Bored in the gym? Want to lose body fat? Want more energy? Short on time?

If you answered yes to any of the above questions then HIIT is for you! I incorporated HIIT (high intensity interval training) into my exercise routine about three years ago and I will never go back. I was absentmindedly looking at Pintrest and came across a photo with a killer workout and decided to give it a go. I tend to get bored easily in the gym so I constantly look for new things to try. Sure enough, after only one go, I was hooked. The endorphins gave me the equivalent of a runner’s high after only 12 minutes. Yes! 12 minutes! HIIT is an efficient way to exercise (typically lasting 12-15 minutes), which boosts your body’s ability to burn calories after your done working out. This “after burn” and can last hours- sometimes days – after an intense workout. The best part is, research supports this incredible way of training.

 

Add some weekly sessions of HIIT into your exercise routine to break monotony and finally see those changes you’ve been craving. I promise it is worth the effort. This new way of working out will challenge you, have you gasping for air and tempt you to give up. But don’t because it’s worth every last bead of sweat!

 

What is it?

Short bouts of intense exercise interrupted by a short rest intervals. For example, 60 seconds on, 120 seconds rest, or 50 seconds on 10 seconds rest. You can use anything really; a treadmill, elliptical, weights, weighted rope, kettle bells, dumbbells, barbells, or forgo equipment all together and use bodyweight.

Supportive Research

  1. Effectively burns fat
    • HIIT increases the size of your cell’s mitochondria (its fat burning furnace) by an amazing 35%, meaning a larger furnace in each cell and greater fat loss from your efforts.
    • A study from Laval University, found HIIT was nine times more effective for losing fat than steady-state cardio and showed substantial gains in aerobic and aerobic fitness.
    • The Journal of Obesity reported that 12 weeks of HIIT not only resulted in significant reductions in total abdominal, trunk, and visceral fat, but can also give you significant increases in fat-free mass and aerobic power.
  2. Improves cardiovascular health
    • A study published in the Journal of Strength and Conditioning Research found just six HIIT workouts performed over two or three weeks, each lasting just a few minutes, produced measurable improvements in key markers of cardiovascular health.
    • HIIT produces greater increases in maximal oxygen consumption, insulin sensitivity and blood vessel health than sustained aerobic training.
  3. Improves certain hormone responses
    • Boosts human growth hormone (HGH), aka the “fitness hormone.”
    • Research published in Cell Metabolism showed that when healthy but inactive people exercised intensely, it produced an immediate measurable change in their DNA. Specifically increasing the production of fat-busting enzymes.
    • Medicine and Science in Sports and Exercise found that unfit but otherwise healthy middle-aged adults were able to improve their insulin sensitivity and blood sugar regulation after just six sessions of interval training.
    • A follow-up study from Diabetes, Obesity and Metabolism also found that interval training positively impacted insulin sensitivity. In fact, the study involved people with full-blown type 2 diabetes, and just ONE interval training session was able to improve blood sugar regulation for the next 24 hours!
    • Carbohydrate use, blood lactate concentrations, adrenaline, cortisol and interleukin-6 were higher than during HIIT than continuous exercise.
  4. Increases energy production
    • HIIT has been shown to increase muscle mitochondrial ATP production and improve muscle endurance.
    • A single bout of low-volume HIIT can activate mitochondrial biogenesis (the process of replicating mitochondria within a cell, in order to increase ATP production in response to an increased demand for energy) and even double endurance capacity as compared with aerobic exercise.

Give HIIT a go!

Option #1:

50 seconds on and 10 seconds rest. Use a kettle bell and barbell. Choose a weight that is challenging.

  1. Warm up for 5-12 minutes
  2. Kettle bell swing (kettle bell)
  3. Plie squats with alternate leg side raise (barbell)
  4. Wood chops- Alternate (kettle bell)
  5. Front lunge with twist- Alternate (kettle bell)
  6. Squat press (barbell)
  7. **repeat**

Option #2:

  1. Warm up for 10 minutes
  2. 30 second sprint
  3. 30 second walking recovery
  4. Repeat 2-3 nine additional times for a total of 10 circuits
  5. Walk for 20-20 minutes at 50% of your maximum heart rate to cool down.

Option #3:

15 min HIIT

 

 

 

References:

ACSM Health and Fitness Journal, 18(5): 11-16. 2014

ACSM Health and Fitness Journal, 18(5): 17-24. 2014

American Journal of Physiology Endocrinology Metabolism, Published Online August 5, 2014.

Greatist.com

Journal of Obesity, vol 2012 (April 6, 2012).

Cell Metabolism, March 7, 2012: 15(3);405-411.

Medicine and Science in Sports and Exercise, Oct 2011.

Diabetes, Obesity, and Metabolism, January, 23, 2012. [Epub ahead of print]

The Guardian March 24, 2013.

Lorin’s 5 Strategies for a New You in 2015!

Young woman standing

 

Holidays check. Cookies check. Wine check. Good times double check! The holidays have come and gone, now it is time to get back on track. Yes, we’ve all made the useless New Year’s resolutions in the past that never come to fruition… “I will lose ten pounds this year. I will go to the gym five times a week. I will eat clean, whatever that means.” We even go as far as joining a new gym to give us the kick in the ass we need. But how many of us actually achieve our goals in the upcoming year? I have seen it year after year, once February comes around we fall off the wagon and find ourselves fist deep in a box of cookies with a new gym membership that hasn’t been used in days.

Well let me ask you this, what is the point? Why set yourself up for failure by setting unrealistic goals? Instead, how about taking baby steps towards building a healthier, sustainable lifestyle that is good for your body, mind and soul? In place of going balls to the wall then halting to a complete stop and throwing all your hard work out the window, practice moderation. Slow and stead y wins the race, remember? Lucky for you, you don’t need to look any further as I have compiled 5 simple strategies that do the trick. I do not want to overwhelm you so I will be adding one new strategy each Monday throughout the month of January. But like I said, why wait? Get started with my #1 strategy NOW!

 

 

  1.  Up the Ante with Lean Protein and Veggies/ Rethink Carbohydrate and Fat Timing
  2. HIIT Yourself Fit!

 

Lorin’s New You Strategy #1

Lorin’s New You Strategy #1

Healthy-Diet

Up the Ante with Lean Protein and Veggies/ Rethink Carbohydrate and Fat Timing

Okay this is obvious right? But how many of you feel like your diet is a-okay? How many of you sleep like a baby 7-8 hours a night? Or don’t have any cravings? Hmmm, must not be that easy then. Shoot, I even struggle from time to time and eating right is my job! Think of your body as a machine. In order for it to work efficiently, it must be properly oiled and fueled with the appropriate constituents. We fuel our machines with macronutrients known as protein, carbohydrates and fat. The tricky part is to discover just how much your machine actually needs and when to oil it.

Protein

Each and every meal needs to contain ample protein. In fact, your cells depends on it. Protein makes up enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, blood and hair and nails. For those of you who like a good workout, protein provides a constant flow of amino acids needed to build muscle and fuel recovery.

This marvelous macronutrient has a thermogenic effect, meaning protein takes more energy to burn off than other foods with same caloric value, including carbs. In fact, breaking down carbs burns about 5 to 15 percent of the calories you consume, while protein takes about 20 to 30 percent. Bet you’ll think twice next time you are choosing between a piece of turkey or a potato.

However, eating just any protein won’t cut it. High quality proteins like chicken, red meat, salmon, eggs and whey, soybeans and quinoa deliver the nine essential amino acids needed to kick start the muscle-building process. While our body can synthesize some amino acids, there are nine which we must get from food or supplements because we can’t produce them on our own. Additionally, animal proteins deliver more good stuff like energizing B-Vitamins, muscle-building creatine, leucine, carnosine and blood pumping iron. Vegetable proteins fall short on the essentials and are therefore considered incomplete. If you’re a vegetarian you can get around this with combining nuts, legumes and whole grains to create a complete protein, see below.

 

complete-proteins

 

Carbohydrates

You’ve heard it before and you’ll hear it again, low-carbohydrate diets promote fat loss. In a 12-month study from the University of Tulane in New Orleans, a low-carb diet promoted greater weight loss than a low-fat diet. The low-carb group consumed less than 40 grams of carbohydrates per day and the low-fat group consumed less than 30% of calories from fat. Caloric intake was not restricted. The low-carb, high-fat and protein group lost 12 pounds and a waist circumference of 2.6 inches. Where as the low-fat group lost 1/3 of the weight and .4 inches less than the low-carb group. In addition, the low-carb diet also showed greater decrease in total cholesterol, triglycerides, insulin, and overall cardiovascular risk.

Active people require carbs to fuel exercise, maintain muscle and liver glycogen stores (critical for exercise performance). Read more about carbohydrates and why your body needs them here. Though I am not suggesting you consume 40 grams of carbs per day (that is about 1 cup brown rice), you should fine tune your carb intake. For example, reserve your starchy carbohydrates for breakfast and around the time you exercise. Eat the majority of your carbohydrates post workout. This meal should consist of protein and carbohydrates and very little fat. The remaining carb-less meals should consist of protein, healthy fats, and veggies. Planning your meals this way enables you to get all the benefits from the three macronutrients and properly fuel your machine.

Fats

Eating fat will not make you fat. In fact, eating fat keeps you satiated longer so you actually consume less calories. In addition, they are required for optimal health. They are critical for cellular structure by regulating what goes in and out. Our brain and nerves depend on fat to send and receive messages. Fats also help regulate blood sugar and provide a constant supply of energy because our bodies store excess calories that we do not use immediately for later use. Fatty acids make up our steroid hormones and are needed for the assimilation of vitamins A, D, E, K. Pretty important if you ask me!

Good sources of fat include: salmon and other cold water-fatty fish, avocados, olive oil, olives, nuts, walnut oil, coconut oil, and seeds. Eat your fats in the afternoon and evening meals. Since fats are slowly digested, this will help speed the digestion of your protein and carbohydrates when you need them most. Our bodies need protein and carbs when breaking an overnight fast (breakfast) and refueling after training.

 How Much?

Well this is the tricky part. It depends on your goals, age, sex, activity level, metabolic profile, body composition, and the list goes on. Ranges for protein can be from 10% – 50% depending on the individual. I provided some examples below but for more information or an individualized plan contact me at: lorin@lovetolivenutrition.com.

Sample Ratios: 

  • Weight Loss-40-50% Protein, 10-20% Carbs, 30-40% Fats 
  • Maintenance- 25-35% Protein, 30-50% Carbs, 25-35% Fats 
  • Anabolic- 25-35% Protein, 40-60% Carbs, 15-20% Fats 
  • Cleansing- 2-10% Protein, 87-95% Carbs, 0-3% Fats 

 

See you back next week for strategy #2!! 🙂

 

 

 

References:

Crovetti R, et al. The influence of thermic effect of food on satiety. Eur J Clin Nutr. 1998. 52(7): 482 – 8.

Leidy HJ: Increased dietary protein as a dietary strategy to prevent and/or treat obesity. Mo Med 2014, 111:54-58.

Annals Internal Medicine. 161:309-318. 2014.

Boden G, Sargrad K, Homko C, Mozzoli M, Stein TP. Effect of a low-carbohydrate diet on appetite, blood glucose levels, and insulin resistance in obese patients with type 2 diabetes. Ann Intern Med 2005;142:403–11.

The Secret to Weight Loss

No secret to weight loss

 

Yep! That says it all…. You can however jumpstart your weight loss with a little detox. Get your detox on now for 20% off. Ends 12/5 at midnight.

 

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Email me for more information: lorin@lovetolivenutrition.com  😉

 

 

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