Showing posts with label 3. Show all posts
Showing posts with label 3. Show all posts
Thursday, February 19, 2015
Wednesday, February 11, 2015
Best Fish and Vegetarian Sources of Omega 3 Essential Fatty Acids
English walnuts—great vegetarian source of omega 3.
Salmon—excellent fish source of DHA and EPA omega3.
Over the past years, there has been increased emphasis on obtaining sufficient omega 3 fatty acids. This essential nutrient is needed for healthy arteries, brain development, proper immune function, reducing inflammation, preventing and managing heart disease, depression and joint pain. Symptoms of omega 3 deficiency are extreme fatigue, heart problems, poor memory, lack of concentration, depression, poor immunity, blepharitis (dry eyes), brittle hair and nails and dry skin. Besides taking a daily supplement of fish oil or flaxseed oil, many wonder how to get what they need. Today I want to discuss foods that provide the highest concentration of this essential nutrient.
There are three key omega 3 fatty acids: ALA (alpha-linolenic acid), DHA (docosahexaenoic acid) and EPA (eicosapentanenoic acid). DHA and EPA are the fatty acids that are the most beneficial to your health. The body can manufacture DHA and EPA from ALA. Unfortunately, some people are not capable of doing this conversion efficiently so if you are not a vegetarian, your best bet is to eat fish. Vegetarians must either take algae supplements that contain DHA and EPA or consume large quantities of ALA daily.
How Much Omega 3 do you need?
There are many different guidelines for essential fatty acids and I would guess that they will change as more is learned about their benefits. Here are some recommendations and observations:
• The Institute of Medicine, 2002, recommends 1.6 g of omega 3 for adult males and 1.1 g for adult females per day.
• The American Heart Association recommends that healthy people should eat oily fish at least twice a week in addition to consuming (vegetarian) foods rich in ALA. They also recommend that people with cardiovascular disease consume 1.0 g of DHA and EPA per day. (Why wait until you have heart trouble, maybe we should eat that much now!).
• Because vegetarians do not eat fish, the Vegetarian Society recommends 4 g of ALA per day in order for the body to manufacture sufficient quantities of DHA and EPA. Large quantities of omega 6 fatty acids can interfere with the body’s ability to do this conversion so a balance of about 4 to1 omega 6 to omega 3 is said to be beneficial. Omega 6 is abundant in commonly eaten foods such as peanuts, pine nuts, poppy seeds, sesame seeds, pumpkin and squash seeds, pecans, soybeans, almonds and safflower oil. Unfortunately, the typical American diet provides over ten times the required amount of omega 6.
• A study by the University of Pittsburgh Graduate School of Public Health showed that Japanese men having twice the levels of omega 3 fatty acids than white American men or Japanese Americans had the lowest levels of atherosclerosis. The average intake of Japanese people is about 2.6 g per day of omega 3, including 1 g per day of DHA and EPA (according to the Japan Society for Lipid Nutrition).
The Optimum Solution
With the objective of obtaining sufficient omega 3 fatty acids, the best thing to do for your health is eat plenty of low mercury fish for DHA and EPA and vegetarian foods high in ALA. The best fish to eat are salmon, herring, American Shad, Pacific and Atlantic mackerel, whitefish, Pacific oysters, Atlantic sardines and trout. The best vegetarian sources of ALA include flax seeds and flaxseed oil, chia seeds, hemp seeds and hemp milk products and English walnuts. For more details, read on…
Fish Rich in Omega 3 (DHA and EPA) and Low in Mercury (Sources for this data include (1) Nutritiondata.com (2) Appendix G2. Description of USDA Analyses, High Omega 3 Fish Analysis and (3) NRDC Consumer Guide to Mercury in Fish).
• Salmon is one of the best sources of omega 3, especially in DHA and EPA, while being very low in mercury. Atlantic is the best, both farmed and wild, with 3 dry cooked ounces providing 2.2 g (wild) and 1.9 g (farmed) of omega 3. Most of the omega 3 is in the form of DHA and EPA with 1.6 g in wild and 1.8 g in farmed. Chinook is also very good with 1.8 g of omega 3, 1.5 g of which is DHA and EPA. Pink salmon is next with 1.2 g omega 3 (1.1 g DHA and EPA) followed by canned sockeye with 1.1 g omega 3 (1.0 g DHA and EPA). Wild Coho is lower than the other salmon mentioned but still contains a respectable 0.9 g of omega 3, almost all of which is DHA and EPA.
• Herring is another excellent source of omega 3 fatty acids. Three ounces of dried cooked Pacific herring contains 2.0 g of omega 3 (1.8 DHA and EPA) while Atlantic herring weighs in at 1.9 g (1.7 DHA and EPA). It also contains very little mercury and is a very good source of vitamin B12 and selenium
• American Shad, found in the Connecticut River, is a local favorite. A 3 ounce serving (raw weight) contains 2.3 g of omega 3 (2.0 g DHA and EPA) and is also a very good source of niacin and selenium. Shad is also a low mercury fish.
• Pacific Mackerel and Atlantic Mackerel are both very good sources of omega 3 and contain little mercury. A 3 ounce dry cooked serving of Pacific mackerel contains 1.8 g of omega 3 (1.6 g DHA and EPA) while a similar serving of Atlantic mackerel has 1.2 g (1.0 g DHA and EPA). They both also provide niacin, vitamin B12 and selenium. Although Spanish mackerel is also a good source of omega 3, it is high in mercury. King mackerel is not a good source of omega 3, has a very high level of mercury and should be avoided.
• Whitefish packs in 1.7g of omega 3 (1.5 g DHA and EPA). It can be enjoyed regularly as it contains little mercury.
• Pacific Oysters are one of my favorites. A 3 ounce serving provides 1.3 g of omega 3 (1.2 g DHA and EPA). They are also a very good source of vitamin B12, iron, zinc, copper, manganese and selenium and are very low in mercury. For those of us who mostly eat a vegetarian diet with occasional seafood, oysters are a good pick because they provide B12, iron and zinc. These nutrients are more difficult to get from the plant kingdom.
• Atlantic Sardines, canned in oil, are a good source of omega 3 in the pantry. A 3 ounce serving yields 1.2 g omega 3 (0.8 g DHA and EPA). It contains little mercury and is a very good source of vitamin D, B12, phosphorous and selenium
• Trout, both wild and farmed, are good sources of omega 3, both providing about 1.0 g per dry cooked 3 ounce serving. Farmed contains 1.0 g of DHA and EPA while its wild counterpart provides 0.8 g. Both are very good sources of B12 and niacin.
Not All Farmed Fish are Alike
I typically avoid farmed fish but wild fish is often expensive to buy and sometimes harder to find. I had a long discussion with the people at Whole Foods last night and I feel much more comfortable about eating their farmed fish (in fact I bought some farmed salmon for the first time in years). Here are the standards that Whole Foods uses for their farmed fish:
• Prohibit the use of antibiotics and growth hormones or animal by-products in their feed.
• No “Franken fish”—genetically modified or cloned seafood.
• Free from preservatives.
• Fish are in low-density pens.
What about Tuna? Why didn’t this Popular Fish make the High Omega 3 List?
Without a doubt, a tuna fish sandwich is one of the most popular lunches in America. Ahi tuna is also served in seafood restaurants and sushi bars throughout the country. As far as being a good source of omega 3 and safe from mercury, here’s what I have found out.
• Light Canned Tuna in water is not very high in omega 3. Although it’s moderate in mercury content and can be eaten up to 6 times a month safely (according to the Environmental Protection Agency’s guide for pregnant women), you’d have to eat ten 3 ounce servings to get the same amount of omega 3 as a single serving of wild Atlantic salmon.
• White or Albacore Canned Tuna in water has more omega 3 than light canned tuna (0.8 g per 3 ounce serving vs. 0.2 g), most of which is DHA and EPA (0.7 g). Unfortunately, it is high in mercury and should be limited to three or less servings a month by those at risk from mercury exposure ((pregnant women, women trying to get pregnant and children).
• Ahi Tuna, also known as Yellow-fin or Big-eye, is the worst choice. It is low in omega 3 (less than 0.3 g), has the highest mercury content and should be avoided completely by those at risk from mercury exposure.
Excellent Vegetarian Sources of ALA Omega 3 Fatty Acid - Always Better Raw and Organic
• Flax Seeds have long been known for their high content of omega 3 weighing in at 6.3 g per 1 ounce serving. They are high in fiber (8.0 g per ounce) and are a very good source of thiamine and manganese. The omega 6 content is low at only 1.7 g per ounce so if you are trying to balance out the high omega 6 content of your diet, eating flax seeds is a good way to do it. One teaspoon of flaxseed oil contains 2.0 g of omega 3 and only 0.5 g of omega 6.
• Chia Seeds provide 4.9 g of omega 3 per ounce and only 1.6 g of omega 6. Chia seeds are very high in fiber (11 g per ounce) and are a very good source of manganese, phosphorus and calcium.
• Hemp Seeds are a very affordable source of protein, providing over 10 g per 1 ounce serving. They provide 2.8 g of omega 3 for every 7 g of omega 6 yielding a favorable 2.5:1 omega 6 to omega 3 ratio. You can get the same benefits of hemp seeds from hemp milk and even hemp ice cream (just bought this new yummy ice cream called Temp by Living Harvest Foods).
• English Walnuts have an optimal omega 6 to omega 3 ratio of 4.2:1. They provide 2.5 g of omega 3 and 10.7 g of omega 6 per one ounce serving. English walnuts are a very good source of manganese. Do not confuse them with black walnuts that only provide 0.6 g of omega 3 and contain over 16 times as much omega 6 as omega 3.
I hope you have found this information useful. I devoted a lot of time on this because I think the low amounts of omega 3 in the American diet contribute greatly to the increasing level of illness and exploding costs of healthcare. So go and grab a handful of English walnuts, grill some salmon and top your meal off with a bowl of hemp milk ice cream!
Salmon—excellent fish source of DHA and EPA omega3.
Flax seeds and oil. Highest vegetarian source of omega 3.
Raw chia seeds—high in omega 3 and fiber.Raw hemp seeds—high in omega 3 and protein.
There are three key omega 3 fatty acids: ALA (alpha-linolenic acid), DHA (docosahexaenoic acid) and EPA (eicosapentanenoic acid). DHA and EPA are the fatty acids that are the most beneficial to your health. The body can manufacture DHA and EPA from ALA. Unfortunately, some people are not capable of doing this conversion efficiently so if you are not a vegetarian, your best bet is to eat fish. Vegetarians must either take algae supplements that contain DHA and EPA or consume large quantities of ALA daily.
How Much Omega 3 do you need?
There are many different guidelines for essential fatty acids and I would guess that they will change as more is learned about their benefits. Here are some recommendations and observations:
• The Institute of Medicine, 2002, recommends 1.6 g of omega 3 for adult males and 1.1 g for adult females per day.
• The American Heart Association recommends that healthy people should eat oily fish at least twice a week in addition to consuming (vegetarian) foods rich in ALA. They also recommend that people with cardiovascular disease consume 1.0 g of DHA and EPA per day. (Why wait until you have heart trouble, maybe we should eat that much now!).
• Because vegetarians do not eat fish, the Vegetarian Society recommends 4 g of ALA per day in order for the body to manufacture sufficient quantities of DHA and EPA. Large quantities of omega 6 fatty acids can interfere with the body’s ability to do this conversion so a balance of about 4 to1 omega 6 to omega 3 is said to be beneficial. Omega 6 is abundant in commonly eaten foods such as peanuts, pine nuts, poppy seeds, sesame seeds, pumpkin and squash seeds, pecans, soybeans, almonds and safflower oil. Unfortunately, the typical American diet provides over ten times the required amount of omega 6.
• A study by the University of Pittsburgh Graduate School of Public Health showed that Japanese men having twice the levels of omega 3 fatty acids than white American men or Japanese Americans had the lowest levels of atherosclerosis. The average intake of Japanese people is about 2.6 g per day of omega 3, including 1 g per day of DHA and EPA (according to the Japan Society for Lipid Nutrition).
The Optimum Solution
With the objective of obtaining sufficient omega 3 fatty acids, the best thing to do for your health is eat plenty of low mercury fish for DHA and EPA and vegetarian foods high in ALA. The best fish to eat are salmon, herring, American Shad, Pacific and Atlantic mackerel, whitefish, Pacific oysters, Atlantic sardines and trout. The best vegetarian sources of ALA include flax seeds and flaxseed oil, chia seeds, hemp seeds and hemp milk products and English walnuts. For more details, read on…
Fish Rich in Omega 3 (DHA and EPA) and Low in Mercury (Sources for this data include (1) Nutritiondata.com (2) Appendix G2. Description of USDA Analyses, High Omega 3 Fish Analysis and (3) NRDC Consumer Guide to Mercury in Fish).
• Salmon is one of the best sources of omega 3, especially in DHA and EPA, while being very low in mercury. Atlantic is the best, both farmed and wild, with 3 dry cooked ounces providing 2.2 g (wild) and 1.9 g (farmed) of omega 3. Most of the omega 3 is in the form of DHA and EPA with 1.6 g in wild and 1.8 g in farmed. Chinook is also very good with 1.8 g of omega 3, 1.5 g of which is DHA and EPA. Pink salmon is next with 1.2 g omega 3 (1.1 g DHA and EPA) followed by canned sockeye with 1.1 g omega 3 (1.0 g DHA and EPA). Wild Coho is lower than the other salmon mentioned but still contains a respectable 0.9 g of omega 3, almost all of which is DHA and EPA.
• Herring is another excellent source of omega 3 fatty acids. Three ounces of dried cooked Pacific herring contains 2.0 g of omega 3 (1.8 DHA and EPA) while Atlantic herring weighs in at 1.9 g (1.7 DHA and EPA). It also contains very little mercury and is a very good source of vitamin B12 and selenium
• American Shad, found in the Connecticut River, is a local favorite. A 3 ounce serving (raw weight) contains 2.3 g of omega 3 (2.0 g DHA and EPA) and is also a very good source of niacin and selenium. Shad is also a low mercury fish.
• Pacific Mackerel and Atlantic Mackerel are both very good sources of omega 3 and contain little mercury. A 3 ounce dry cooked serving of Pacific mackerel contains 1.8 g of omega 3 (1.6 g DHA and EPA) while a similar serving of Atlantic mackerel has 1.2 g (1.0 g DHA and EPA). They both also provide niacin, vitamin B12 and selenium. Although Spanish mackerel is also a good source of omega 3, it is high in mercury. King mackerel is not a good source of omega 3, has a very high level of mercury and should be avoided.
• Whitefish packs in 1.7g of omega 3 (1.5 g DHA and EPA). It can be enjoyed regularly as it contains little mercury.
• Pacific Oysters are one of my favorites. A 3 ounce serving provides 1.3 g of omega 3 (1.2 g DHA and EPA). They are also a very good source of vitamin B12, iron, zinc, copper, manganese and selenium and are very low in mercury. For those of us who mostly eat a vegetarian diet with occasional seafood, oysters are a good pick because they provide B12, iron and zinc. These nutrients are more difficult to get from the plant kingdom.
• Atlantic Sardines, canned in oil, are a good source of omega 3 in the pantry. A 3 ounce serving yields 1.2 g omega 3 (0.8 g DHA and EPA). It contains little mercury and is a very good source of vitamin D, B12, phosphorous and selenium
• Trout, both wild and farmed, are good sources of omega 3, both providing about 1.0 g per dry cooked 3 ounce serving. Farmed contains 1.0 g of DHA and EPA while its wild counterpart provides 0.8 g. Both are very good sources of B12 and niacin.
Not All Farmed Fish are Alike
I typically avoid farmed fish but wild fish is often expensive to buy and sometimes harder to find. I had a long discussion with the people at Whole Foods last night and I feel much more comfortable about eating their farmed fish (in fact I bought some farmed salmon for the first time in years). Here are the standards that Whole Foods uses for their farmed fish:
• Prohibit the use of antibiotics and growth hormones or animal by-products in their feed.
• No “Franken fish”—genetically modified or cloned seafood.
• Free from preservatives.
• Fish are in low-density pens.
What about Tuna? Why didn’t this Popular Fish make the High Omega 3 List?
Without a doubt, a tuna fish sandwich is one of the most popular lunches in America. Ahi tuna is also served in seafood restaurants and sushi bars throughout the country. As far as being a good source of omega 3 and safe from mercury, here’s what I have found out.
• Light Canned Tuna in water is not very high in omega 3. Although it’s moderate in mercury content and can be eaten up to 6 times a month safely (according to the Environmental Protection Agency’s guide for pregnant women), you’d have to eat ten 3 ounce servings to get the same amount of omega 3 as a single serving of wild Atlantic salmon.
• White or Albacore Canned Tuna in water has more omega 3 than light canned tuna (0.8 g per 3 ounce serving vs. 0.2 g), most of which is DHA and EPA (0.7 g). Unfortunately, it is high in mercury and should be limited to three or less servings a month by those at risk from mercury exposure ((pregnant women, women trying to get pregnant and children).
• Ahi Tuna, also known as Yellow-fin or Big-eye, is the worst choice. It is low in omega 3 (less than 0.3 g), has the highest mercury content and should be avoided completely by those at risk from mercury exposure.
Excellent Vegetarian Sources of ALA Omega 3 Fatty Acid - Always Better Raw and Organic
• Flax Seeds have long been known for their high content of omega 3 weighing in at 6.3 g per 1 ounce serving. They are high in fiber (8.0 g per ounce) and are a very good source of thiamine and manganese. The omega 6 content is low at only 1.7 g per ounce so if you are trying to balance out the high omega 6 content of your diet, eating flax seeds is a good way to do it. One teaspoon of flaxseed oil contains 2.0 g of omega 3 and only 0.5 g of omega 6.
• Chia Seeds provide 4.9 g of omega 3 per ounce and only 1.6 g of omega 6. Chia seeds are very high in fiber (11 g per ounce) and are a very good source of manganese, phosphorus and calcium.
• Hemp Seeds are a very affordable source of protein, providing over 10 g per 1 ounce serving. They provide 2.8 g of omega 3 for every 7 g of omega 6 yielding a favorable 2.5:1 omega 6 to omega 3 ratio. You can get the same benefits of hemp seeds from hemp milk and even hemp ice cream (just bought this new yummy ice cream called Temp by Living Harvest Foods).
• English Walnuts have an optimal omega 6 to omega 3 ratio of 4.2:1. They provide 2.5 g of omega 3 and 10.7 g of omega 6 per one ounce serving. English walnuts are a very good source of manganese. Do not confuse them with black walnuts that only provide 0.6 g of omega 3 and contain over 16 times as much omega 6 as omega 3.
I hope you have found this information useful. I devoted a lot of time on this because I think the low amounts of omega 3 in the American diet contribute greatly to the increasing level of illness and exploding costs of healthcare. So go and grab a handful of English walnuts, grill some salmon and top your meal off with a bowl of hemp milk ice cream!
The Acute 24h Effects of 3 Types of High Intensity Circuit Training on Testosterone Cortisol in Young Trained Men
 |
| Its obviously to have the 24h effects on testosterone and cortisol than only those measured after the workout , but can we make solid conclusions based on the additional data? |
Against that background a recent experiment that was conducted by researchers from the University of Chieti-Pescara in Italy could be of great interest to everyone who is performing high intensity interval training on a regular basis. Why?
Well, in contrast to previous studies, Blasio et al. investigated both the acute and 24h effects of a high intensity interval resistance training regimen in trained young men.
Learn more about building muscle and strength at www.suppversity.com
Tri- or Multi-Set Training for Body Recomp.?
Alternating Squat & Blood Pressure - Productive?
Pre-Exhaustion Exhausts Your Growth Potential
Exercise not Intensity Variation for Max. Gains
Battle the Rope to Get Ripped & Strong
Study Indicates Cut the Volume Make the Gains!
To characterize the effects on heart rate and hormonal responses the subjects, eight trained, healthy trained men (28.61 ±3.51 yrs), performed three different workouts which had the same exercises, the same load and number of repetitions for each exercise, but different exercise order, recovery and speed of execution.Tri- or Multi-Set Training for Body Recomp.?
Alternating Squat & Blood Pressure - Productive?
Pre-Exhaustion Exhausts Your Growth Potential
Exercise not Intensity Variation for Max. Gains
Battle the Rope to Get Ripped & Strong
Study Indicates Cut the Volume Make the Gains!
- RANDOM workout: the assigned goal was to complete the assigned repetitions respecting only two duties. The first one was don’t stop until all of the repetitions were completed; the second was that there were no assigned order of execution of exercises and no assigned consecutive repetitions to complete.
Participants were thus free to choose both the order of exercises and number of consecutive repetitions for each exercise (i.e. 2 repetitions of kettlebell swing, 10 repetitions of medicine ball slam, 20 repetitions of squat, 4 repetitions of spin with Bulgarian bag, etc.).
No recovery period was assigned, except the time necessary to move from a station to another, and no speed of execution of exercises was assigned: participants were free to choose the preferred speed. - LADDER workout: respecting the following order of execution, kettlebell swing, medicine ball slam, spin with Bulgarian bag, squat, pull-up, burpee, participants had to complete the total repetitions according to a pyramidal scheme (e.g. 1st lap 10 repetitions at each exercise, 2nd lap 9 repetitions at each exercise) until the total number of repetitions of each exercise was executed.
Each lap of the circuit was followed by 1 minute of recovery. No speed of execution of exercises was assigned: participants were free to choose the preferred speed. - AS SOON AS POSSIBLE (ASAP) workout : respecting the following order of execution, kettlebel swing, medicine ball slam, spin with Bulgarian bag, squat, pull-up, burpee, participants had to complete the total volume in six laps executed as soon as possible.
During each lap participants had to complete the sixth part of total number of repetitions of each exercise without rest among exercises. Each lap of the circuit was followed by 1 minute of recovery.
2h before the workouts the subjects who had to abstain from sexual intercourse, stimulants and alcohol from 2 days before to the experimental days and until 9:00 a.m. of the following day, consumed a standardized meal that was lower to 400 and consisted of 33 cl of water, 35 cl of orange juice and two 30 g energy bars (Power Sport Double Use, Enervit, Milan, Italy).
Lets look at the results
While the protocols elicited the same heart rate response (the major part of each workout was spent between 80 and 100% of maximal heart rate, confirming the high cardiovascular intensity of the workouts), they elicited different hormonal and lactate variations with the LADDER workout producing the lowest lactate increase and the RANDOM workout eliciting the highest lactate, cortisol and testosterone increases.
 |
| Figure 1: Relative changes in hormone and lactate concentration in response to the workouts (Di Blasio. 2014) |
When they studied the effects of workouts on prolonged hormones production (i.e. until the morning following the morning, di Blasio et. al. found that observed that observed that
"C had both time (F=179.723; p < 0.001) and group × time effect (F=10.942; p < 0.001): while during non-training day there is a physiological decline of C production at 11:00 p.m., during training days its decline is not present but seems to have a continuous increase from 7:00 p.m. to 7:00 a.m." (Di Blasio. 2014)For the testosterone production the authors found both time (F=443.340; p < 0.001) and group × time effect (F=3.254; p=0.008) even if the group × time effect seems determined by the samples collected at 7:00 p.m., so that the effects cannot be ascribed fully / exclusively to the workout.
 |
| Figure 2: 23h hormone profile after the RANDOM, LADDER, ASAP workouts on a control day (di Blasio. 2014) |
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| In case youre planning to incorporate circuit training into your schedule, make sure to have a huge chunk of beef after your workouts ;-) - "Post-Workout Steak "Supplementation" (135g of Lean Beef) Augments Improvements in Body Composition In Response to 8 Weeks of Circuit Resistance Training" | more |
Whether and to which extend this translates into an increased risk of overtraining, let alone increased muscle and strength gains, on the other hand, remains to be seen. In view of the overall effect on lactate levels and the C:T ratio, though, the study does suggest that you better be careful with high intensity circuit / interval resistance training sessions and give your body adequate time to rest and recover | Comment on Facebook!
- Crowley, Michael A., and Kathleen S. Matt. "Hormonal regulation of skeletal muscle hypertrophy in rats: the testosterone to cortisol ratio." European journal of applied physiology and occupational physiology 73.1-2 (1996): 66-72.
- Schoenfeld, Brad J. "Postexercise hypertrophic adaptations: a reexamination of the hormone hypothesis and its applicability to resistance training program design." The Journal of Strength & Conditioning Research 27.6 (2013): 1720-1730.
Sunday, February 8, 2015
The Fast Metabolism Diet Phase 3 Exercise
The Fast Metabolism Diet is not just about foods. It has also exercises to follow in each phase. See The Fast Metabolism Diet According to Phase here. It is stated that in Phase 3, you must do some stress-reducing activities like yoga or deep-breathing.
It is already proven that yoga is one of the most effective physical exercises to lose weight. Other than that, it has many positive effects like energy level boost, better sex life, pain reducer, sleep improvement and many more . However, practicing yoga needs proper training and right guidance. Good and effective yoga program must be chosen carefully. One of the yoga programs I highly recommend is the Shapeshifter Yoga by Kris Fondran.
Kris Fondran is a Master of Exercise Science and has been teaching yoga for more than 12 years. No doubt she becomes one of the leading experts of yoga for fitness. Upon looking on her physical built, it is clear and proven that she is very healthy and fit, to think she has already three kids! Kris created a comprehensive system that contains several guides, videos and audios consisting all the needed steps to follow. The following are the contents included in Shapeshifter Yoga.
1. Shapeshifter Yoga Manual
It contains everything you need to start losing weight and achieve the lifestyle you dream. It contains the proper way of stretching, its background, the right and wrong way upon performing the stretching.
2. Yoga Pose Manual
Shapeshifter Yoga Pose Manual was carefully designed for a quick reference. It is covered into text or audio.
3. Yoga Flow Routine Guide
This guide will make it easier to stick with your practice. Simply print up these quick reference charts and post them in your training area.
4. Yoga Pose Video Library
Every Yoga pose and dynamic exercise in the Shapeshifter Yoga is found on this video. Assured that it is clear, accessible and accurate exercise is found in here. It can be accessed through your desktop, or smartphone or even on your iPhone or other mobile devices.
5. Shapeshifter Yoga Follow along Video
This video feels like you are having your coach by your side. Every pose and deeper stretching is found here.
6. Shapeshifter Yoga Routine Follow Along Video
Kris walks you step by step through the Shapeshifter Flow, teaching you to tap into that groove, reminding you how to work with your breath, and giving exactly the right movement cues right when you need them so you get the most out of each session.
7. Follow Along Audio Files
If you don’t have desktop in your area and you are not fond of reading in print, then this is for you. You can load this on your iPod or any portable music device. Simply plug in your earphones and listen while following the routines just like listening to your personal coach.
That’s it! Those are the contents included in Kris Fondran’s Shapeshifter Yoga which I am so sure you would love. Include this on your phase 3 exercise and will see you in your next journey with the body you once dreamed of.
The Fast Metabolism Diet Phase 3 Recipes Turkey Zucchini Meatballs
Try this recipe as your tasty way to sneak in some veggies during your fast metabolism diet Phase 3.
Ingredients
1 pound ground turkey
1 egg
1 cup zucchini, shredded and squeeze out any excess water
1/3 cup sprouted-grain bread crumbs
1 tablespoon Italian seasoning
3 ground onions, thinly sliced
Salt and pepper
Directions
- Pre-heat oven to 350 degrees.
- Add all the ingredients in a large mixing bowl and mix with hands until combined.
- Form into your desired sized meatballs and put it on a baking sheet about 2 inches apart from each other. Bake and wait for about 15-20 minutes depending on size of meatballs.
- There you got it! You may also serve it with tomato sauce with no sugar added. Enjoy!
12 Tips Help You Lost Weight Successfull 3
Youre 10, 20, 30 or more pounds overweight and youve dieted, on and off, for years. Youve lost weight and then put it back on and more.
Why? Diets dont work. Today we know diets dont work. Even Weight Watchers says so. Restricting calories again and again alters your metabolism. Thats why so many people put back the weight they lost while dieting, plus more.
Yet, desperate to lose weight, Americans keep going on diets. While theres no magic bullet for weight loss, there are steps you can take to lose weight, safely and for good, while increasing your health.
The common sense advice to "eat less, move more," isnt entirely correct. It matters what you eat.
And heres a dirty little secret: Consuming refined carbohydrates -- simple sugars and starches -- is one of the biggest reasons Americans are now battling obesity. Carbohydrates you dont burn get stored in your body as fat.
Since food manufacturers began lining supermarket shelves with "no-fat" and "low-fat" foods -- most of which have added sugars -- we have become fatter than ever.
This list of healthy eating habits is by no means complete. But here are 12 of the many recommendations in my new book to help you lose weight and gain the benefits -- more energy and a fitter, healthier you.
1. Eat a healthy breakfast every morning. Eating breakfast revs up your metabolism. If you skip breakfast youre likely to eat more calories by binging later in the day. In a study of people who lost weight and kept it off for more than five years, one major thing they all did was eat breakfast. But Pop-tarts, donuts and Hot Pockets dont cut it. Cooked oatmeal, whole grain cereals, whole grain breads, eggs and tofu with a salad are all healthy choices.
2. Stop counting calories and eat foods that nourish your body. A meal of fat-free, sugar-free, refined processed foods is also nutrient-free. Plus, it wont satisfy you for long compared to a meal of nutrient-dense whole foods like vegetables, lean meats, whole grains, and healthy fat. As you begin eating more nutritious foods and get a little more physical activity (if you arent physically active now), your body will come to its natural healthy weight.
3. Always have some veggies and fruit washed and cut in your fridge. This way theyre easy to grab when youre hungry (instead of reaching for that giant-size bag of potato chips) and you can throw them in your bag when youre on the go.
4. Replace diet soda with unsweetened beverages. Diet drinks keep your sweet tooth craving sweets. Plus, they make you feel virtuous. Many people who drink diet drinks actually reward themselves with extra calories through the day. Instead, drink iced teas or plain or carbonated water with a slice of lemon or lime.
5. Use the "Plate Method" to make a healthy meal. Fill half your plate with low or non-starchy veggies like broccoli, asparagus, cauliflower, Brussels sprouts, string beans, mushrooms, peppers, or leafy greens and some fruit. Fill one quarter, with a whole grain like brown rice, barley, bulgur, or quinoa, or a starchy vegetable like corn or potatoes, or beans. Fill the last quarter with protein like broiled, sauteed, roasted, or baked (not fried) fish, chicken or turkey without the skin, lean cuts of meat, tofu or eggs.
6. Cut down on carbs. Refined carbohydrates (cake, candy, cookies, muffins, scones, cupcakes, soda, fruit juice, syrups, chips, and most supermarket breads) you dont burn turn into fat. Even foods like fruit yogurt and many breakfast cereals have lots of added sugar. Replace fruity yogurts with Greek plain yogurt, choose high-fiber, lower carb cereal and add small amounts of healthy fat to your meals with avocado slices, unsalted nuts, seeds and olive oil.
7. Shrink your lunch and dinner plates. If you and your family eat off a plate larger than ten inches, replace them with plates that are nine or ten inches in diameter. We tend to eat whats in front of us. Using smaller plates theres less food in front of you to eat.
8. Enjoy less healthy foods now and then, in small portions, unless theres a medical reason not to do so. Not letting yourself eat something you love may make you feel deprived and frustrated and subvert your efforts to eat well.
9. When eating out ask your server to double the green veggies in place of the potato or rice. I always do this and benefit from more nutrition and less carbs. Also, share food at the table. My husband and I always share an appetizer and when with a group, if someone orders dessert, it comes with a spoon for everyone.
10. Keep tempting foods out of the house. Stock your fridge and pantry with healthy foods and youre creating an environment that will help make you successful. Enjoy treats occasionally when youre out.
11. Enlist family members and friends to eat healthier with you. Its easier
when its a team effort, and, your family will also reap the health benefits along with you.
12. Talk positively to yourself and quiet your inner critic. Notice during the day your positive efforts and compliment yourself. "I chose a healthy vegetable plate instead of a slice of pizza. Great job!" The more you pat yourself on the back for what youre doing well, the more energy youll have to keep doing it. If you notice youre telling yourself youll never succeed, or beating yourself up for having two bowls of ice cream, stop! To quiet your inner critic head out for a brief walk, turn on some music and sway, and above all, tell yourself tomorrow is a new day and a new start.
Why? Diets dont work. Today we know diets dont work. Even Weight Watchers says so. Restricting calories again and again alters your metabolism. Thats why so many people put back the weight they lost while dieting, plus more.
Yet, desperate to lose weight, Americans keep going on diets. While theres no magic bullet for weight loss, there are steps you can take to lose weight, safely and for good, while increasing your health.
The common sense advice to "eat less, move more," isnt entirely correct. It matters what you eat.
And heres a dirty little secret: Consuming refined carbohydrates -- simple sugars and starches -- is one of the biggest reasons Americans are now battling obesity. Carbohydrates you dont burn get stored in your body as fat.
Since food manufacturers began lining supermarket shelves with "no-fat" and "low-fat" foods -- most of which have added sugars -- we have become fatter than ever.
This list of healthy eating habits is by no means complete. But here are 12 of the many recommendations in my new book to help you lose weight and gain the benefits -- more energy and a fitter, healthier you.
1. Eat a healthy breakfast every morning. Eating breakfast revs up your metabolism. If you skip breakfast youre likely to eat more calories by binging later in the day. In a study of people who lost weight and kept it off for more than five years, one major thing they all did was eat breakfast. But Pop-tarts, donuts and Hot Pockets dont cut it. Cooked oatmeal, whole grain cereals, whole grain breads, eggs and tofu with a salad are all healthy choices.
2. Stop counting calories and eat foods that nourish your body. A meal of fat-free, sugar-free, refined processed foods is also nutrient-free. Plus, it wont satisfy you for long compared to a meal of nutrient-dense whole foods like vegetables, lean meats, whole grains, and healthy fat. As you begin eating more nutritious foods and get a little more physical activity (if you arent physically active now), your body will come to its natural healthy weight.
3. Always have some veggies and fruit washed and cut in your fridge. This way theyre easy to grab when youre hungry (instead of reaching for that giant-size bag of potato chips) and you can throw them in your bag when youre on the go.
4. Replace diet soda with unsweetened beverages. Diet drinks keep your sweet tooth craving sweets. Plus, they make you feel virtuous. Many people who drink diet drinks actually reward themselves with extra calories through the day. Instead, drink iced teas or plain or carbonated water with a slice of lemon or lime.
5. Use the "Plate Method" to make a healthy meal. Fill half your plate with low or non-starchy veggies like broccoli, asparagus, cauliflower, Brussels sprouts, string beans, mushrooms, peppers, or leafy greens and some fruit. Fill one quarter, with a whole grain like brown rice, barley, bulgur, or quinoa, or a starchy vegetable like corn or potatoes, or beans. Fill the last quarter with protein like broiled, sauteed, roasted, or baked (not fried) fish, chicken or turkey without the skin, lean cuts of meat, tofu or eggs.
6. Cut down on carbs. Refined carbohydrates (cake, candy, cookies, muffins, scones, cupcakes, soda, fruit juice, syrups, chips, and most supermarket breads) you dont burn turn into fat. Even foods like fruit yogurt and many breakfast cereals have lots of added sugar. Replace fruity yogurts with Greek plain yogurt, choose high-fiber, lower carb cereal and add small amounts of healthy fat to your meals with avocado slices, unsalted nuts, seeds and olive oil.
7. Shrink your lunch and dinner plates. If you and your family eat off a plate larger than ten inches, replace them with plates that are nine or ten inches in diameter. We tend to eat whats in front of us. Using smaller plates theres less food in front of you to eat.
8. Enjoy less healthy foods now and then, in small portions, unless theres a medical reason not to do so. Not letting yourself eat something you love may make you feel deprived and frustrated and subvert your efforts to eat well.
9. When eating out ask your server to double the green veggies in place of the potato or rice. I always do this and benefit from more nutrition and less carbs. Also, share food at the table. My husband and I always share an appetizer and when with a group, if someone orders dessert, it comes with a spoon for everyone.
10. Keep tempting foods out of the house. Stock your fridge and pantry with healthy foods and youre creating an environment that will help make you successful. Enjoy treats occasionally when youre out.
11. Enlist family members and friends to eat healthier with you. Its easier
when its a team effort, and, your family will also reap the health benefits along with you.
12. Talk positively to yourself and quiet your inner critic. Notice during the day your positive efforts and compliment yourself. "I chose a healthy vegetable plate instead of a slice of pizza. Great job!" The more you pat yourself on the back for what youre doing well, the more energy youll have to keep doing it. If you notice youre telling yourself youll never succeed, or beating yourself up for having two bowls of ice cream, stop! To quiet your inner critic head out for a brief walk, turn on some music and sway, and above all, tell yourself tomorrow is a new day and a new start.
Saturday, February 7, 2015
3 Rules For a Healthy Filling Lunch That Helps You Lose Weight
You know not to hit up McDonalds on your lunch break if youre trying to lose weight, but is your tiny-salad habit causing you to overeat as the afternoon progresses? These rules can help you make the right choice come midday — a lunch that is low-calorie, healthy, and filling.
Dont forget protein: Whether youre at the salad bar or opting for a bowl of soup, dont forget that protein is your friend. Think lean protein like fish or poultry (prepared with minimal fats), load up on legumes, or toss grains like quinoa, millet, or amaranth into your soup or salad.
Add veggies: The micronutrients found in vegetables are important for your overall health, so make sure you get in those fresh produce servings. You can add produce to almost any meal — whether you add baby spinach to your soup, top your pizza slice with arugula, or eat last nights leftovers with a side salad, make sure you make it a priority. Bonus: many fruits and vegetables are high in fiber, which will also help you feel full and stay satisfied throughout the afternoon.
Just-right portions: You know youll zone out if you stuff yourself at lunch, but not eating enough is not exactly smart either. To avoid the desperate Ill-eat-just-about-anything dash to the nearest coffee shop or vending machine, use this portion control guide to help you through what servings of meat, nuts, and produce look like. This can help you stay on track with your weight-loss goals without having to starve yourself. When you opt for fresh, whole foods, youll be surprised at just how much you can eat without going over your calorie quota.
The Fast Metabolism Diet Phase 3 Recipe Lemon Herb Baked Chicken
Give a taste of this delicious lemon herb baked chicken during phase 3 in the fast metabolism diet program.
This recipe will yield 5 servings in total.
Ingredients:
- Olive oil
- 1 1/2 cups pearl, cipollini or other small white onions, peeled*
- 4-pound fryer chicken, quartered (or chicken leg quarters or bone-in breasts)
- 1/4 cup chicken broth
- 5 cloves garlic, minced
- 2 tablespoons fresh lemon juice
- 2 teaspoons dried tarragon (or dried thyme leaves)
- Sea salt, pepper, and paprika
Instructions:
1. Preheat the oven to 375 F.
2.Lightly brush a 13 by 9 inch baking dish with olive oil.
3. Put the chicken and onions in the baking dish and arranged it.
4. Combine the broth, garlic, lemon juice and tarragon or thyme.
5. Pour it over the chicken and onions. Sprinkle it with salt, pepper and paprika.
6. Bake it in 30 minutes.
7. Baste the chicken with pan juices and bake it for 45 minutes longer or until the chicken is cooked through and browned.
Important Notes:
> You can also cook this recipe in Phase 1 and 2. However, when cooking this recipe other than phase 3, remember not to include olive oil. Olive oil is only allowed in Phase 3.
> When you omit oil-coating during phase 1 and 2, you can use a baking pan or a spatula to move the chicken around every 10 minutes to prevent sticking.
> If youre using fresh onions, cut an X on the root end and boil it for 3 minutes. Let the fresh onions cool in ice water and slip skins off.
You and your family will surely love this recipe! Have you tried cooking this delicious recipe? How was it?
Friday, February 6, 2015
The Fast Metabolism Diet Phase 3 Approved Fruits
The following are the approved fruits for the Fast Metabolism Diet Phase 3
(select organic whenever possible)
- Blackberries
- Blueberries
- Cherries
- Coconut, coconut milk, cream, water
- Cranberries
- Grapefruit
- Lemons
- Limes
- Peaches
- Plums
- Prickly pears
- Raspberries
- Rhubarb
Fruits to Eat in The Fast Metabolism Diet Phase 2
Fruits to Eat in the Fast Metabolism Diet Phase 1
The Fast Metabolism Diet Phase 3 Exercise Sun Salutation!
Unleash the fat burning hormones with the fast metabolism diet phase 3 exercises, The Vinyasa Yoga!
Most of the dieters will surely love Phase 3 because the meal map is the exciting, delectable and powerful phase in the fast metabolism diet! We get to eat the gorgeous meal map that is rich in good fat! Aside from that, we get to engage in stress-reducing activity like yoga! We all definitely love to do yoga since it is very relaxing in our body. The type of yoga recommended in the fast metabolism diet exercise is The Vinyasa and Bikmar yoga. Let us tackle one of the activities we can do under the Vinyasa yoga, the Sun Salutation! But first, let us have a brief introduction on what Vinyasa Yoga is.
The Vinyasa Yoga
Vinyasa Yoga comes in a dynamic form of yoga that is connected with our breathing. It is also known as flow yoga because of the smooth way of the poses that run together. You establish a connection between the movement and your breathing. It is also a sequential movement that forms a continuous flow from the interlinking of postures. Vinyasa yoga is often used to enter and exit asanas. What to expect in Vinyasa yoga is that it has movements and stretching. Vinyasa yoga is composed of several exercises or activities we can do, but let us start with the simplest exercise, the Sun Salutation.
The Sun Salutation
This is one of the simplest Vinyasa flows you can do, in fact almost all of that are doing this already. How so? We may not realize doing them but many teachers use them as a warm up before the class begins. Also, most Vinyasa yoga classes begin the sun salutation. Here are the detailed steps to do the sun salutation:
1. To begin, stand in your yoga mat and bring your palms together in a prayer position and do the mountain pose.
2. As you exhale, raise your arm overhead, keeping the palms together.
3. Exhale and then bend forward until your hands touch your feet.
4. Step the right leg back, arch your back and lift your chin as you inhale.
5. Exhale. Step the left leg back into the plank position. Keep your legs and spine in a straight line. Support your weight on hands and feet.
6. Retain your breath and lower your knees, chest and forehead while keeping your hips up and toes curled under.
7. As you inhale, stretch forward and bend your back. Keep your arms straight.
8. exhaling, curl your toes under. Press down into your heels and lift your hips.
9. Inhale again, bring your right leg forward with the top of the stretched out flat in the floor. Lift your chin.
10. Exhale and bend forward until your hands touch your feet.
11. Inhale again. Stretch your arms forward over your head. Slowly bend backward from the waist.
12. Finally, exhale and gently come back to Tadasana.
There goes the Sun Salutation in Vinyasa yoga! Hope you got to enjoy the yoga workout and had a relaxing, stress reducing exercise in the fast metabolism phase 3!
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