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Posts Tagged weight loss

Zoodle Salad

 

I love how easy this salad is to make. It is perfectly simple but still packs a flavorful bite.

Zoodle Salad

 

Ingredients:

  • 1 medium zucchini, ends trimmed off
  • 1/2 medium avocado, diced
  • 1 red bell pepper, julienned
  • 1/2 c frozen peas
  • Small handful of cilantro, minced

 Dressing:

  • 1/2 lemon
  • 1 tbsp olive oil
  • Kosher salt, to taste
  • Fresh black pepper, to taste

Directions:

  1. Use a spiralizer or a mandolin fitted with a julienne blade and cut the zucchini into thin spaghetti-like strands. Trim the strands into bite size lengths and place them in a large work bowl.
  2. Combine olive oil, lemon juice, salt and pepper in a bowl. Add to zucchini and toss.
  3. Add the remaining veggies to the bowl.
  4. Serve right away and enjoy!

The Best Banana Nut Muffin…EVER

Best Banana Nut Bread

This recipe is hands down one of the best banana nut bread recipes out there. Personally, I prefer making muffins to the traditional loafs. In my opinion muffins are prettier than slices of bread and trick me into thinking I am eating something more substantial. I highly recommend making extra and freezing some in individual baggies for snacks or breakfast on the go. Trust me, these won’t last long 🙂

 

Ingredients:

  • 3 medium ripe bananas, mashed
  • 1 T maple syrup
  • 1 t vanilla extract
  • ¼ c almond butter
  • 2 T coconut oil, softened
  • 2 eggs, at room temperature
  • ½ c coconut flour
  • ½ t baking soda
  • ½ t baking powder
  • ½ t cinnamon
  • ¼ t salt
  • ½ c chopped walnuts

Extras:

  • ¼ c-½ c Enjoy Life chocolate mini chips (they are dairy, nut, gluten and soy free!)

Directions:

  1. Preheat oven to 350 degrees F. Spray a muffin tin with non-stick cooking spray, or use muffin liners, set aside.
  2. In the medium-large bowl combine bananas, maple syrup, vanilla, almond butter and coconut oil and mix until well combined on medium speed with an electric mixer. When mixture is smooth and creamy add in eggs, one at a time, mix on medium speed until combined.
  3. With the mixer on medium-low speed, add in coconut flour, baking soda, baking powder, cinnamon and salt; mix again until just combined. Gently fold in walnuts and chocolate chips if using.
  4. Pour batter into prepared pan and smooth top. Bake for 30-35 minutes or until tester inserted into center comes out clean.
  5. Remove from oven and place on wire rack to cool for 20 minutes. Enjoy!

 

Nutrition Fats:

Per muffin, makes 12 servings

Calories 126

Protein 3.7g

Fat 6.8g

Carbohydrate 14.5g

Fiber 3.5g

Sugar 6.9g

10 Hydrating Foods

Summer is in full force and boy is it hot out there! We all know the benefits of staying hydrated, better digestion, glowing skin, energy, healthy muscles and joints- to name a few. Aside from the 8 ounces (or more) of water you should be drinking each day, eat the following 10 foods to keep you hydrated and glowing this summer:

Watermelon

watermelon
92% water, salts, minerals and natural sugars

Cucumber

cucumber-background
96% water, vitamin C, caffeic acid- both reduce swelling

Celery

celery
96% water, electrolytes and amino acids

Yogurt

yogurt
helps replenish electrolytes

Strawberries

strawberry
92% water, folate

Romaine Lettuce

romaine lettuce
folate, vitamin C, and beta-carotene

Zucchini

zuchinni
95% water, folate, potassium, vitamins A and C

Raw Broccoli

Broccoli1
91% water, calcium, fiber, vitamin C

Grapefruit

grapefruit
91% water, helps keep insulin stable

Pineapple

pineapple
96% water, anti-inflammatory enzymes

Acai Super Smoothie

acai smoothie

Smoothies are the ultimate meal. They are fantastically easy to make and can pack a powerful punch of nutrients. The Acai Super Smoothie contains antioxidants, vitamins A, C, and K, as well as protein. It is wonderfully refreshing for summer and sure to keep you bikini ready!

Makes 2 servings

Ingredients:

  • 1 pack of unsweetened acai berry smoothie pack
  • 1 c. frozen strawberries
  • 1 c. blueberries
  • 1 banana, peeled
  • 2 c. unsweetened almond milk, hemp milk or water
  • 2 sc. vanilla protein powder

Directions:

  1. Place all ingredients, except for the protein powder, blend.
  2. Pulse in protein.
  3. Enjoy!

 

Photo cred: babble.com

Goji Berry Bliss

goji berry

Ingredients:

  • 1/4 c. of goji berries
  • 1/2 c. of yogurt
  • 1/4 c. of granola
  • 1 t. of maca root powder
  • 1/2 c. fresh berries

Directions:

  1. Stir above ingredients until all maca powder is absorbed. Fold in 1/2 cup of fresh fruit.

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

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.

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