For Amy, Nibblers & Snackers

For Amy and everyone else that cant stick to their diet!! Nibblers and Snackers take note!

4 Key Strategies for Killing Food Cravings
adapted from an article by Chad Tackett

When you’re constantly hungry, it makes choosing the right foods
at the right times really challenging.

Staying full and energized while eating fewer calories—that’s the
secret to long-term fat loss success.

Here are 4 key strategies for feeling satisfied after a healthy meal
and staying full longer. You’ll not only have a lot more energy, you’ll
crave (and eat) less later. . .

1. Eat your water. Yes, eat. Drinking water is great, and you should throughout the day, but it doesn’t provide the same level of feeling satisfied as when you eat foods high in water.

There is a separate mechanism in the brain that controls hunger and thirst. If the food you eat contains water, it will stay in the stomach longer while it’s being digested.

PLUS, foods high in water are naturally very low in calories – making them ideal for fat loss.

Many fruits and vegetables contain 90 – 98 percent water! The following are some of the most hydrating foods. . .

– Watermelon contains 92% water and electrolytes, such as calcium, magnesium, potassium, and sodium – all of which (positively) influence your metabolism!

– Grapefruit contains only 30 calories and is comprised of 90%
water!

– Cucumbers are 96% water and contain just 14 calories in an entire cup!

– Cantaloupe is 89% water and contains only 27 calories per 1/2 cup!

– Strawberries contain just 23 calories per 1/2 cup and are made up of approximately 92% water. Plus, strawberries rank as the 4th strongest antioxidant-rich fruit!

– Broccoli contains 90% water and anti-cancer nutrients that help to detoxify the vast number of potential toxins that we encounter each day. Plus, it’s a great source of fibre!

You may have noticed that these water-dense foods are all carbs.
Because they’re natural (and not processed), I’d suggest the portion
being about the size of your fist. So, a small grapefruit or a cup of sliced strawberries, for example, would work well.

2. Fill up on fibre. Fibre is critical to fat loss in several ways: first, fibre contains only 1.5 to 2.5 calories per gram, while other carbs contain 4 calories per gram (fat contains 9 calories per gram I always estimate 10 cals/ g).
Essentially, you can pile your plate with plenty of high-fibre foods without worrying about caloric-overload.

In addition to being low-calorie, high-fibre foods are more filling.
Fibre is absorbed by our bodies more slowly than other foods, which means we feel full longer.

Foods high in fibre are fruits and vegetables, beans, lentils, legumes,
and natural whole grains. Aim for at least 25-35 grams each day to
help reduce your caloric intake and keep you feeling full and energised for longer.

3. Include protein at every meal. A meal with carbs alone causes blood sugar spikes and crashes, which leave you feeling tired, hungry,
and weak. Protein helps prevent this happening, so that the carbs you eat aren’t converted to body fat, and allows energy to be
released slowly.

Great protein sources are lean meats, fish, lowfat dairy, legumes,
and unprocessed soy products.

Your choice of protein should be approximately the size of your
palm. For example, a medium-sized chicken breast.

4. Don’t leave out healthy fat. Since fat is so calorie-dense, it’s important that you eat it in moderation . . . BUT in small amounts,
it provides flavour and has a positive impact on slowing insulin response, like protein.

My favorite healthy fat source are nuts and seeds because they are also a great source of protein and fibre. Other excellent fat
sources are avocados, olives, and fatty fish (e.g., wild salmon).

The fat source you choose should be about the size of your thumb. This is about 5 almonds for the average-sized woman or 7 almonds for the average man.

Put this into Action NOW – you know which foods keep you feeling full and satisfied throughout the day, here are some great ideas that combine them all together for one super fat-burning snack or
meal:

1. Stir in a little peanut butter (healthy fat) and protein powder
(protein) into oatmeal (fiber), topped with strawberries (water).

2. Dip cucumbers (water) in hummus (fiber and healthy fat) and
cottage cheese (protein).

3. Marinate broccoli (water and fiber) and boneless, skinless
chicken breast (protein) in a little olive oil (healthy fat) and
balsamic vinegar and wrap it in aluminum foil on the BBQ.

4. A bowl of Greek yogurt (protein) with pieces of watermelon
(water), topped with flaxseeds (fiber and healthy fat). I add protein powder to this too.

These are my tips for planning my meals so that I can stay focused on
my weight loss goals. I love seeing people take control of their health,
and I’m so happy to be able to be a part of that.

Like I said, staying full while eating fewer calories is the secret to success. Do that, and avoid the daily pitfalls, and you will succeed.

A few small,
easy changes in your daily routine will have profound, lasting effects
to reach your weight loss goals. End the self sabotaging now.

This information has worked for my clients and myself. If you want, it will work for you.

Follow me Twitter @jaxallenfitness for daily healthy tips.

Friend me on Facebook Jax Allen
For more info and to join my fitness groups.

Fat Burning Myth #2

this skinny model definitely avoided resistance training!!!

this skinny model definitely avoided resistance training!!!

#2. Fat Loss Myth

DO NOT Lift Weights 
What they say: You may get bulky, stronger, but won’t burn as many calories when compared to doing aerobic exercise. in a way that’s true – because you won’t burn as many calories while you move heavy things about – but what happens for the other 23 hours a day is more important.
What really happens: There is no better way to get stronger, LEANER, and more shapely than by lifting weights in combination with a healthy cardiovascular program.
Use It or Lose It
When you don’t use the muscle, you are in danger of losing the muscle, meaning if you avoid resistance training you will preserve your fat stores and use your muscles for fuel.
What does that do?
Your metabolism slows down as you lose muscle, leaving you burning calories at a snail’s pace instead of like an over excited 3 year old.
Here’s the deal: Strength training builds and maintains lean muscle mass on your body.
Lean muscle mass is your metabolism-boosting tissue!
In fact, if you have a low amount of lean mass and high fat mass, then chances are, your metabolism will be sluggish, and you will struggle to lose weight and or fat and will probably NEVER keep it off..
Include a little bit of strength training and you will find you have definition in places you didn’t even know existed, plus, you may find you’re hungrier during the day.
[You should be hungry at meal times – otherwise why are you eating? think about that one.   Most of us are never hungry – and eat for all kinds of other reasons  – like habit, tradition, sadness, celebration, anger, frustration the list goes on.]
Feeling hungry is a good sign that you have boosted your metabolism by increasing your lean muscle mass.  So start moving heavy things around, get out your resistance bands and make your muscle work hard.  Wake up starving in the morning!!
Eat Clean, Train Hard, Get Great Results
Jax x

What does your Favourite Breakfast Look Like?

Saw this and know it will help you…

University Of Missouri Unveils Secret To Belly Fat Loss?

By Kevin DiDonato MS, CSCS, CES

By now, you’ve probably heard that breakfast is the MOST important meal of the day!

If you haven’t, well, I have news for you: IT IS!

Besides breakfast teeming with vitamins, minerals, good fats, high fiber, and healthy fats, breakfast should be part of any weight loss, body slimming, or diet plan.

Why?

Over the years, research has shown that skipping breakfast not only tanks your energy levels, but it may also lead to weight gain and poor appetite control.

So, the first step to losing weight, maintaining weight, or preventing weight gain would be to eat a healthy, well-balanced breakfast.

And if you can get that first step down, every day, then you will be well on your way to a tighter, slimmer you!

But what’s the BEST breakfast to have…

High Protein Breakfast and Appetite Control

So, you were told you need to eat breakfast more often in order to prevent weight gain.

You stumble downstairs and open up the fridge and cupboards, trying your best to find something healthy, yet satisfying to eat for breakfast.

You see the oatmeal…

You grab some jam and bread for toast.

You snatch up some fresh fruit from the drawers…

But wait is there something else that you’re missing?

The protein!

Studies suggest that higher-protein breakfasts may not only fill you up, but may leave you satisfied for longer periods of time.

Why?

The simple process of digesting protein may send a signal to your brain, therefore boosting the release of satiety hormones.

This simple trick – adding more protein to your breakfast (or any meal) – may lead to better appetite control, satisfaction after your meal, and better control during evening eating or snacking times.

And there is research to back it up!

A team of researchers from the University of Missouri’s Department of Nutrition and Exercise and Physiology discovered that a breakfast HIGH in protein delivered more results than a normal protein, or skipping breakfast.

Here’s what they found:

– The simple act of eating breakfast reduced daily hunger between meals compared to skipping breakfast.

– The high-protein breakfast resulted in greater daily fullness, compared to both normal protein and skipping breakfast.

– High protein breakfasts increased peptide YY concentrations, and reduced ghrelin levels (ghrelin is a hormone released by your body that stimulates hunger and, on the other hand, peptide YY is produced by your gut and has been shown to reduce appetite).

– Both protein breakfasts reduced brain activity associated with hunger drive and preoccupations with foods and feeding.

– And this reduced brain activity resulted in less evening snacking and better overall meal satisfaction.

What did they conclude?

“These data suggest that the addition of breakfast, particularly one rich in protein, might be a useful strategy to improve satiety, reduce food motivation and reward, and improve diet quality in overweight or obese teenage girls.”

Start Your Day Off Right!

Having a healthy breakfast, one that contains protein, healthy fats, simple carbohydrates, and a good portion of complex carbohydrates, may help you lose weight and reduce hunger throughout the day.

An example of a healthy breakfast could be as follows (everyone is different):

eggs
half an avocado
one serving of sprouted grain bread
one cup of thin skin berries

As you can see from this breakfast above, it contains adequate protein, healthy fats, fiber, and simple carbs.

And this could make a perfect appetite-suppressing meal, one that boosts the RIGHT hormones for satisfaction, therefore leading to less hunger during the day and less snacking at night!

What does your ideal breakfast look like?

Enjoy Jax xx

Sandwich Anyone?

Sandwich Anyone?

 

The wheat we eat today is full of gluten – the stuff that makes it sticky; in fact this stuff is often used as a binding agent for postage stamps yum – not. The wheat we consume today is actually bio engineered to contain 90% more gluten than our grandparents ate, and there is less than half the protein in our wheat today versus 50 years ago. Also while on the subject of nutritional value according to a Rutgers University study it now takes 19 ears of corn to equal the nutritional value of one ear of corn grown in the 1940’s!
It’s crazy, the soil our crops is grown in is so depleted that it is entirely dependant on the chemical fertilizers it is given to grow, so it becomes devoid of the essential minerals we need as humans!
So what happens when we eat wheat – well when you consume wheat, the gluten in it swells in your intestinal tract, often constipating you. Then the immune system is activated to attack that very part of the lining of the intestinal tract, causing bloating, wind, maybe diarrhoea and nausea – these symptoms should alert you to the fact that your body is rejecting the food you’re putting into it. And also the immune system can’t do its normal job of protecting you from viruses – it’s trying to protect you from what you’re eating, so you’re getting sick easier.
Also, when consumed, wheat is more easily transferred to blood sugar in the body than any other carbohydrate. Dr William Davis, a preventative cardiologist, says, “two slices of whole wheat bread increase blood sugar to a higher level than a chocolate snack bar. And then, after about two hours, your blood sugar plunges and you get shaky, your brain feels foggy, you’re hungry.   So let’s say you have an English muffin for breakfast. Two hours later you’re starving, so you have a handful of crackers, and then some crisps, and your blood sugar rises again. That cycle of highs and lows just keeps going throughout the day, so you’re constantly feeling hungry and constantly eating. Dieticians have responded to this by advising that we graze throughout the day, which is just nonsense. If you eliminate wheat from your diet, you’re no longer hungry between meals because you’ve stopped that cycle. You’ve cut out the appetite stimulant, and consequently you lose weight very quickly

So, any one for a sandwich???

Jax© 021011