How to lose 50 pounds in 3 months? Easy! One of the best diet for big weight loss is definitely ketogenic diet when combined with intermittent fasting. A healthy lifestyle is the way of life, and proper mindset leads to successful fat burn! Here's our ful
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Hi everyone! Hope you are all fab! Today’s video is a Slimming World inspiration video again – featuring lots of Slimming World meal ideas – whether breakfast, …
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AMAZON has issued an urgent recall warning after traces of salmonella was found in a product selling on the site. Customers are being urged not to eat the product affected.
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(3) Broccoli. While all vegetables are generally good to eat while trying to lose weight, broccoli is one that really helps to prevent a number of diseases and is very low in calories as well…READ MORE
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You probably know that taking a high-quality multivitamin can be an essential part of your weight-loss or health promoting plan, but did you know there are certain nutrients that appear to play a more critical role than others when it comes to your health and metabolism?
Below are 5 critical nutrients we all, in truth, should be monitoring if we’re looking optimize our metabolic function. All of these nutrients are also among the most common deficiencies in our population, giving us even more reason to assess our intakes.
Read on to learn more about these nutrients and about the top food sources that can help ensure we’re getting our full allowance each day.
Magnesium is by far one of the most powerful and critical minerals. Not only is it responsible for supporting over 300 biochemical reactions in the body (e.g. blood sugar and insulin regulation, muscle and nerve function, energy production, digestive enzyme support, bone formation, etc.), but it’s also one of the most common nutrient deficiencies in this country.
Exercise, certain medications and stress can deplete our internal magnesium levels fast, and our highly-processed diets are typically stripped of this powerful mineral. Some symptoms of low magnesium status include muscles cramping, restless leg syndrome, high blood pressure, low blood sugar and headaches/migraines.
How to get it:
Your best bet is a varied diet of real food that includes plenty of leafy greens, nuts, seeds and certain fish. Try these magnesium-rich food sources below, and avoid any fortified, highly-processed foods as much as possible.
Recommendations for magnesium are usually dependent on sex and age, but most adults need at least 300-400mg per day for the most basic needs. I usually coach my clients who are looking to thrive or adhere to optimal health (and who isn’t really?) to shoot for at least 500-600mg.
Many of my clients ask “Is there anything that omega-3s don’t support?” But seriously – these essential fatty acids are imperative to our health.
Not only do they help support our overall heart health, but they also turn on most of the body’s natural anti-inflammatory molecules. They help fight off high blood pressure and stress, support our eye health and serotonin levels to help ward off depression, and keep the membrane of every cell in our bodies healthy. My dentist even praises me for my omega-3 intake because of its impact on gum health!
Due to our high-inflammatory and high omega-6 laden diets (largely from processed foods and vegetable oils), most of us are not getting enough of the inflammation-fighting omega-3s in our diet to offset these negative factors. Individuals who suffer from joint pain, depression, skin problems, difficulty losing weight and other related conditions may want to consider that they’re not getting enough omega-3s.
Check out the omega-3 rich food sources below to help boost your intake. Also, consider taking a high-quality supplement form – daily – to ensure you are getting enough.
How to get it:
Omega-3 fats in the diet can be found as alpha-linoleic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA are thought to be the most beneficial and absorbable forms.
Most often, I coach my clients to think of wild-caught fish and salmon to help support their EPA and DHA intake, while some nuts and seeds are common non-animal sources for the hard-to-convert, ALA form of this essential nutrient.
I recommend at least 1,200 mg total of EPA and DHA each day to maintain health. However, if inflammation, fat loss or heart health is an issue, I’ll increase and individualize that recommendation. Below are excellent food choices for DHA and EPA omega-3.
If you’re like most Americans, you’re probably not getting enough of this misunderstood nutrient. Most of us know that fiber is important, yet we’re not clear which foods are naturally high in fiber. Instead, we choose highly-processed, man-made food products that are fortified with fiber instead.
Fiber is imperative to support a healthy gut and digestive system but can also help improve your immune system, keep you fuller longer, increase mineral absorption from foods, and improve your body’s insulin response by slowing carbohydrate digestion.
How to get it:
Sadly, most Americans fall short of the recommended 25-35 grams each day. For most of my clients, this recommendation becomes easy to meet once they know what foods naturally contain fiber and they follow a whole-food dietary approach. When you think fiber, think of vegetables, skins of fruits and legumes. Below are some top picks from each of those food categories.
Vitamin D deficiency is the most common vitamin deficiency in our country today. Known as the “sunshine vitamin” as it is primarily produced in the skin by way of the sun’s ultraviolet rays, this fat-soluble vitamin supports full-body function and healthy metabolism.
Vitamin D receptors have been detected in almost all tissues of the body, including the bone, heart, adrenal glands, stomach, liver, skin, breasts, pancreas, immune system, brain, prostate, ovaries, and testes.
Vitamin D is involved in both the formation and breakdown of bones and teeth, the regulation of blood pressure and vascular health. In regards to glycemic balance, Vitamin D assists in the release of insulin as well as enhances our cells’ receptivity to glucose and insulin.
Some symptoms or health conditions associated with suboptimal vitamin D levels include osteoporosis, obesity, cancer, heart disease, high blood pressure, insulin resistance, diabetes and many autoimmune disorders.
How to get it:
Vitamin D is not prevalent in our food system. Fortified milk holds the highest concentration, while other food sources with variable amounts of vitamin D include butter, cream, eggs, cold water fish and liver.
Because it’s a fat-soluble vitamin, your intake of healthy fats is critical for proper absorption of this nutrient.
The best way to get vitamin D is through 20-30 minutes of sun to fully exposed skin at least 2-3 days per week – sans sunscreen. If you find that recommendation difficult, supplementing with liquid vitamin D drops can be a safe and effective tool as well.
The Vitamin D Council suggests 1000-5000 IU per day for healthy adults and teens, but if you’re already deficient, you may require additional sun exposure or supplementation. Make sure to test your vitamin D status at least once a year.
Do you focus on getting ample zinc each day? Zinc is involved and required for many unique functions in our bodies, including regulation of metabolic rate, blood sugar balance, immune function, sexual function (production of testosterone), and even our sense of taste and smell.
Because our bodies have no specialized zinc storage system and because our stress-filled lives and medications can deplete our zinc levels, steady and daily intake is imperative. Some symptoms of low zinc levels include impaired sense of taste and of smell, frequent colds or infections, facial acne or low testosterone.
Where can I find it?
To support this mineral, consume hormone and antibiotic-free meats and poultry – focusing on some of the best sources listed below. Recommendations for zinc usually range from 8-11 mg for adults to avoid deficiency. Those who are already deficient may benefit from additional supplementation.
– Anika Christ, Registered Dietitian and Life Time Weight Loss Director of Digital Programming & Events
This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.
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If you’re looking for healthy recipes for weight loss here’s all you need to start eating clean-the easy way! These easy clean eating recipes for breakfast, lunch, and dinner are full of fat burning foods to help you lose belly fat and lose weight. Whether you’re on the 21 Day Fix, or high-protein, low carb diet you’ll love this clean eating meal plan designed to help you meet your health, weight loss, and fitness goals while eating delicious, healthy meals!
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SHOPPERS love a bargain or big sale when it comes to their weekly grocery shop. So what time do supermarkets apply price reductions to their food? When should shoppers head to the reduced aisle and look for yellow sticker prices? ASDA, Sainsbury’s, Tesco, Aldi, Lidl and more all drop food prices at certain times of day.
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ISAAC CAREW, 32, garnered a cult following with his YouTube channel The Dirty Dishes which started in 2016.
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Figuring out how much cardio you need, how hard you should be working, and which cardio exercises are best can be a real challenge when you don’t have the right tools or information. While many people are pretty clear about their exercise goals, it can be pretty easy to fall into a cardio routine that isn’t as beneficial as we may have originally hoped for.
As part of a balanced fitness program, cardio has a lot to offer. Some of our favorite benefits include:
Longevity (VO2 or cardiovascular capacity is one of the best predictors of long-term health and QOL)
Mood/mental health (Aerobic exercise helps stimulate “feel good” neurotransmitters and overall brain function)
Cardiovascular wellness (Exercise helps keep the heart and blood vessels healthy and resilient)
Immune health (Regular training helps stimulate and maintain healthy immune function)
Recovery (between harder training sessions, light-moderate cardio can improve blood flow and nutrient delivery to muscles that need repair)
As is the case with any exercise program, an effective cardiovascular training plan should utilize the FITT (Frequency, Intensity, Time and Type) principles. This is because the net effects of your chosen exercise will depend on the overall FITT of training you choose, as well as your ability to withstand and adapt to the various stressors of the training program (on top of the demands of life itself, too).
Frequency is contingent on several factors including the intensity of your workouts, the type of workout, as well as your exercise goals and level of fitness. Generally, 3-5 cardio sessions are recommended per week.
Understanding how your body responds to a variety of workout intensities is pinnacle when creating an effective cardio program. Each person burns fat and carbohydrates at varying rates, at different intensities or heart rates, which can be measured through assessments such as an Active Metabolic Assessment. You can also measure through the Silver Method, though it won’t be as accurate or detailed as an AMA. Once zones have been identified, from there we can specify an individual’s ideal heart rate training zones and customize a cardio plan that is specific to a person and their goals.
Zone 1: Feels easy, like you could go for hours
Zone 2: Breathing is heavier, but you’re fairly comfortable
Zone 3: Breathing feels heavy, and you are working hard
Zone 4: You feel winded, and you’re pushing yourself very hard
Zone 5: You can barely catch your breath, and you’re at your absolute max
When it comes to intensity, aim for:
The time of your workout will be dependent on your fitness level and the type of exercise you plan to do.
When it comes to time, keep in mind:
There are plenty of exercise types to choose from, making this component of the FITT principles one of the easiest things you can do to change up your routine.
When it comes to type, keep in mind:
Without the right type of structure or the inclusion of purposeful exercise, we can end up frustrated that our efforts aren’t yielding the results we’re expecting. If this is something you’re experiencing, it may be time to reevaluate what areas of cardio you may be getting wrong.
Often times when there is no plan in place or we’re training based on how we feel after a workout, it can really hold us back from seeing the results that we’re working so hard for.
1. You’re doing cardio, but moving less the rest of your day.
Think about this for a second: you wake up early, get to the gym and you work your butt off for a solid hour, spinning your legs until they feel like mush. A puddle of sweat surrounds your bike, and your heart rate monitor says you burned a massive 950 calories during your hour in the pain cave.
Great, right? Maybe. Until later in the morning or early afternoon, when you forgo your normal walking break because you feel extra worn out today. Or later that evening, when you opt to catch a nap before dinner rather than walking the dog or mowing the lawn. It happens more than you think, but we tend to justify inactivity in the hours after a strenuous workout. And since continuous, vigorous training drains so much energy, we may turn into an inactive couch potato unless we make a conscious effort to stay active outside of the exercise sessions.
There is reason and need for lots of low-intensity movement, but most experts recommend getting the majority of that movement throughout your day instead of condensing it into one particular segment of the day.
The bottom line: have fun with your exercise sessions, but stay moving throughout the entire day too.
2. You’re doing too much.
When it comes to cardio, more isn’t always better or even necessary — especially, if you’re doing more cardio than your body is able to recover from. That said, the health benefits of cardiovascular training appear to begin after around 30 minutes of moderate intensity most days of the week (4-5 workouts totaling >150 minutes).
Doing long sessions (>60 to 90 minutes) are rarely necessary unless you’re training for a specific event that will last longer than this amount. Evidence suggests[iii] you’re better off capping your strict cardio time to about 30 minutes or so and including several days per week of resistance training for general body composition and weight improvements.
The Bottom line: more cardio isn’t better. A moderate amount of higher-quality cardio is better.
3. All your cardio sessions are the same.
In a way, cardio can be helpful for getting a little solitude, to zone out or relax; however, doing the same workout every day when you’re looking for results is definitely not going to work.
A good cardio program (or overall exercise program for that matter) incorporates a tremendous amount of variability from workout to workout. Variability of intensity, that is. Our bodies have a few major energy systems that all need to be challenged progressively over time. This leads us back to the importance of heart rate training and knowing your zones through completing an Active Metabolic Assessment. Knowing your personal heart rate zones will help you identify which types of cardio workouts you should do per week that properly force your body to develop new fitness capacity and drive results.
The Bottom line: your cardio plan should include a wide range of intensity from session to session.
4. “Cardio” has become synonymous with “I get to eat extra calories without consequence.”
Do you spend several hours each week working out so you can “allow” yourself little indulgences? Squeeze in an extra session of cardio, so you don’t feel bad eating “off plan”?
While exercising to burn off some energy may give you a little room for forgiveness — perhaps even prevent further weight gain — exercising to prepare for or undo poor eating choices isn’t guaranteed to help you see great results. Large amounts of cardio training have been shown to induce compensatory eating patterns, especially in women [iv].
I totally get it. It’s easy to get into this mathematical mindset despite knowing that exercise is far more than just a way to expend calories. Exercise can be a potent stimulus — good or bad. Well-planned, properly executed bouts of activity can stimulate your body to go through incredible changes in fitness, health or body composition, provided you also have a stellar recuperation strategy.
The Bottom line: you can’t outrun bad food choices.
When it comes to cardio, there’s a lot to consider when coming up with a plan and strategy that is most effective for you and your goals. Instead of settling for what feels best or what seems right, make sure your cardio regimen is personalized, purposeful and gets you closer to your goals. If you’re looking to optimize your cardio plan, our team of coaches and health experts are available to help you take the next step. To find the best coach for you, visit the Life Time coach bio page.
— Paul Kriegler, Registered Dietitian and Life Time – Nutrition Program Development Manager.
This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.
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Check out this delicious and easy enchiladas recipe. This dish is lightened up with light sour cream, chicken and green chilies for tons of flavor.
There’s just something about a creamy sauce that seems so rich and decadent! But the sour cream sauce on these chicken enchiladas is lower in calories and fat than most.
We’re using light sour cream and low fat shredded cheese for a delicious dish that’s easy to put together for a quick weeknight dinner.
Check out this short ingredient list too – tortillas, chicken, sour cream, cheese, salsa and green chilies. That’s it!
I used crumbly cotija cheese for extra flavor on top. It makes for a prettier presentation too! But the toppings are completely up to your preferences.
Ingredients:
2 cups shredded chicken (cooked)
1 cup green salsa
1 cup light sour cream
11 oz. diced green chilies (canned – mild)
1 cup shredded cheese (I used a light Mexican blend)
6-10 tortillas (varies based on size)
optional: cotija cheese, avocado, cilantro
Directions:
Preheat oven to 350 degrees.
Combine sour cream and green chilies. Season with salt and pepper to taste. Set aside while you make the enchiladas.
To make the enchiladas –
Mix chicken and green salsa.
Heat tortillas in microwave for a few seconds until soft and easy to work with.
Make a enchiladas building station: Set everything out so you have an organized work space with your baking dish, tortillas and enchilada filling (in this case it’s the chicken & green salsa).
Spray baking dish with non-stick spray. Cover bottom of baking dish with a thin layer of green salsa.
Place a scoop of chicken filling on a tortilla. Carefully roll it up and place in the baking dish. Repeat with remaining tortillas and filling.
Pour sour cream sauce on top of enchiladas. Top with shredded cheese.
Bake until heated through and cheese is melted.
Serve with cilantro and cotija cheese.
Enjoy!
RER: Leftovers of this!
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