Smoothies Kill Diets

Walking down the tiled floor of the mall, you feel your stomach grumble even though you just ate lunch an hour ago. You make your way to the food court and rule out all the options until you spot a smoothie store. You probably think you are doing your waistline a favor by forgoing on the fatty pizza and french fries and getting the "healthy" option of a smoothie, but you'd be wrong.

Smoothies are a hidden calorie-buster. There are two different kinds of smoothies in the smoothie-world: fruit and yogurt based. In the book, Eat This Not That, smoothies at nationally-known vendors such as Smoothie King and Jamba Juice were found to have 1,200 calories or more per smoothie!

There are some good-for-you smoothies, you just have to know what you're looking for. Now, you've made the smart decision to consciously think about what you are eating by deciding on the so-called "healthy" option, the next step is to decipher the menu.

Here is what to AVOID:

• Peanut Butter (unless you are on a weight-gain diet plan, this ingredient has massive amounts of saturated fat)
• Chocolate (unless the added protein powder is chocolate flavored stay away from this high calorie, high sat. fat indulgence)
• Ice cream (this is a no-brainer: high calorie, high sugar, high fat = big waistline)
• Yogurt (believe it or not yogurt that are used in these corporate smoothie shops are the high fat, high calorie and high sugar type of yogurt that you AVOID in grocery stores)
• Whole milk (while there is less sugar in whole milk than skim, the fat content is unheard of since the majority of a smoothie is water or milk liquid-based)

Here is what to ADD:

• Low-calorie protein powder (ask the smoothie-maker for the nutrition facts on the protein powders, if there isn't one "available" then DO NOT get it)
• Fruit (sticking to fruit only rather than the "shots" of strawberry or banana-flavored additives are made with high-fructose corn syrup and therefore are jammed-packed with sugar. Look for fresh fruit to add)
• Water (H2O is the best way to go when starting a smoothie. Milk or yogurt are extra calories if you are already getting a protein shake)

It is strongly recommended that if you are hungry (use the 1-10 gauge to find out your hunger level: 1 is not hungry at all & I'm just thinking about food because it's here and 10 is I'm starving. Once you know if you are legitimately hungry then opt for the protein shake. As I said in my earlier blog about protein powder, protein of any sort takes longer to digest and therefore keeps you fuller, longer.

Jamba Juice puts their nutrition facts on their website and Starbucks just came out with a low-calorie protein shake that is worth looking at. Their website also lets you calculate any beverage you can think of that they sell to estimate the nutrtition information.

If you get any of the no-no smoothies, you might as well head down to Coldstone and get the full-fat milkshakes. Smoothies are deceiving and knowing what you're eating, or drinking, will help you make smart choices when hunger strikes.

Back To The Basics

Do you know what weight is right for you? 10, 20 or even 30 lbs maybe? I've trained many who have lifted too heavy of weights while using improper form. What about the people that life two or five pound weights and think they are weightlifting. Well, technically they are "weight-lifting" but what's the benefit? Unless you are ages 60-65, you are doing your self a disservice by doing either with weights.

Proper form is essential to preventing injury and gaining muscular strength. If you lift too heavy, improperly you are at a significant risk for tearing or ripping a muscle or tendon or even worse, dislocating a joint.

Here are some pointers to prevent hurting yourself and getting a bang for your buck:

• Start with a weight that you can lift comfortable and repetitiously 12 to 15 times. If you stop at 10 reps, you know that it's too heavy of a weight to start out with. Studies show that lifting a moderate weight for 12 to 15 reps has the most positive benefits of gaining muscular endurance, increases muscular growth which combats the fat.
  
• LEARN PROPER FORM. If you think you're lifting the weight wrong, you probably are. Find a personal trainer or a instructional book to guide you. Even if you have been lifting weights for years, it is never a bad idea to go back to the basics. A good tip to remember is to keep every joint in line when executing the weight and never over-extend a joint. This could lead to straining your joints, tendons and muscles.
  
• Remember to breathe. Studies have proven that continuous breathing during weight lifting decreases the feeling of pain and makes the set easier to get through.
• Rest. I suggest don't work the same body part every day. If you want a place to start try upper-body one day and lower-body the next. This rest gives your muscles time to heal and aids in reconstruction of muscle fibers (helps tone and shape)

It's important to add weight lifting into your exercise regime in order to lose the weight and keep it off while toning and strengthening your muscles. Nothing but positive benefits come from weight lifting... unless of course you lift improperly to too heavy or light. So, ask questions, leave comments and I'll put up beginner and intermediate exercises.

Six- Pack Central

Have you ever stood in front of your mirror, lifted your shirt to expose your stomach and tried to visualize those six, individual squares on your skin? Well, you don't have to visualize or dream about it any more. YOU too can have six pack abs. Sounds too much like an infomercial? Products exist on the market that claim to flatten your stomach and remarks such as, "I love my abdominals, I love my belly," are just a few of the so-called reactions of the greatest ab workout on the market. You don't need fancy workout equipment for $19.95 to get you the stomach you want.

Like it or hate it that stubborn fat around your mid-section is not going to go away overnight, or a week for that matter. It takes time. So either you want to know how to lose that little extra or how to tighten up that almost-there six pack.

First, stop-eating-the-junk. There is no other way to say it, junk food will create that extra weight gain, especially what has settled right around your mid-section. If you are a die-hard junk food junky then succumb to that urge every so often, a great way to think about it is to give yourself three cheat meals throughout one day or for your own sanity three cheat meals throughout the week. This way your cravings will subside and you get your junk food fix.

Second, learn to ride a bike. Bob the trainer on The Biggest Loser advocates spinning as a great form of cardiovascular exercise and losing that spare tire. In 30 minutes on a spinning bike, you will have burned roughly 500 extra calories on top of your daily burn from just living. This does not mean you can eat that extra cheeseburger or milkshake. Reward yourself after with a vanilla or chocolate protein shake that will promote mending the muscle fibers after an intense workout and suppress your need for that sugar or junk food.

Third, stop overeating. There are a million and one excuses, I'll only eat a little, I've had a stressful day at work or it's that time of the month. STOP. A great way to not overindulge is by curbing those thoughts of food and continually sticking your hand in that bag searching for the french fries is by exercising. Try spinning or swimming, something that takes your mind off food and whatever problems you had that day. Endorphins are the result of exercise which can elevate your mood and relieve pain from arthritis, stiff joints or even a problem at work that is plaguing you. This article illustrates the benefits of exercise.

And last, some abdominal exercises that you can try at home.

1. Full-motion crunch on stability ball

• Begin lying supine (face up) on the ball with your hands behind your head and your knees, feet and ankles together. Reach your chin toward the ceiling without letting your knees release. Hold at the top for 3 seconds then release down. Be careful to keep your elbows pointing to the left and right to keep your spine in a safe position. Repeat this exercise three sets, 20 repetitions.

2. Pilates roll up

• Begin lying on your back arms extended straight overhead. Begin rolling your body up slowly beginning with your arms and head and the rest of your body will follow. It is important to NOT let your legs life off the ground. Once you are all the way up, sit with a straight back, pull your abdominals in and roll slowly down. This exercise should take about 10 seconds to roll up and down for one rep. Repeat three sets, 20 reps.

3. Mountain climber

• Begin in a plank, push-up position. In a quick motion, bring your right foot up under your chest leaving your left foot back in the position. Continue this motion for 30 seconds. If 30 is too much, begin with 10 seconds and resting for 10 seconds. You will build upper body strength and work all of your abs in the process.

Enjoy your tips and workouts and remember repetition and consistency are key. Try it once and you won't see results, try and try again and you just may see that six-pack as a reality.

Protein Enriched Diet

Protein powders are all the rage and recently studies have shown benefits of increasing the grams of protein in your diet, male or female. Remember the days when body builders and muscle-men were obsessed with the protein shakes, well it looks like they were on the right track. This study from the International Journal of Obesity found that weight reduction occurred when more protein was added to an individual's diet.

It is best to get natural protein if you can such as lean beef, ground turkey and lean chicken. The more lean meat you ingest, the more satiated you will feel and you will be less likely to indulge on that chocolate volcano dessert at lunch with your colleagues.

BE CAREFUL! Ordering any protein at restaurants is risky business because the menu does not list the lean factor of the meat. I know what you're thinking, and NO, cheeseburgers do not count!

The best time to drink a protein shake is before and/or after a workout. Sedentary adults require .36 grams per pound and athletes .55 to .73, depending on your body weight. If you want to know the amount of grams that your body needs just use this simple calculation: take your body weight in pounds and multiply it by .36 to .6 depending on your level of activity. If you are an avid exerciser, weightlifter etc. you need more protein in your diet for muscle fiber recovery.

The different types of protein powder I have found the most popular are Whey, Soy and Casein.

Here is a quick guide to each:

Whey:

• includes animal bi-product (cow milk)
• research shows it is a superior protein
• fastest digesting protein powder on the market

Soy:

• may protect from certain cancers and heart disease
• is animal product free
• soy aids fat loss, but check the label because there may be more fat in the powder than you'd like

Casein:

• also made from cow's milk and is considered the "other" protein in association with whey
• digests slowly (up to 7 hours)
• best to take before you go to sleep

However you want to intake your protein athlete or not, it's up to you, but follow this guide in choosing the protein for you and you will begin to notice leaner muscle and feeling fuller, longer.