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Give New Energy to Your Weight Loss Plan with Chobani!

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Chobani Yogurt + Meal Planning + Exercise = Healthy Weight Loss!

As you all know by now, I love Greek Yogurt and recommend it all the time for weight loss, healthier eating, pre & post workout snacks, breakfast options, and as a topping or a condiment replacement. You can use it for just about anything at every meal and snack. The best part: it tastes great and packs a high-protein punch! For those of you that eat it regularly but aren’t sure why it’s so fantastic, or for those that have never tried it, here’s a quick list of some of it’s benefits:

Healthy Benefits of Greek Yogurt

  • Protein! My favorite. Protein is so important in helping you feel full and satisfied after a meal so you don’t grab unhealthy snacks later on. Protein helps build those sexy muscles, too. Regular yogurt contains only 8gms of protein. Greek yogurt has between 10-20gms of protein! As much as 2-3 eggs.
  • Probiotics! Not only does it ensure proper digestion and absorption of the nutrients you’re eating, but it acts as a ‘warrior’ protecting your intestines from bad bacteria that can cause illness and diseases, such as cancer, lactose intolerance and allergic reactions.
  • Calcium! As we age, we tend to drink less milk and therefore, take in less calcium which is important for our bones. Osteoporosis=Bad. Calcium and strength training/weight lifting, will ensure your bones absorb plenty of calcium.
  • High Blood Pressure! Dairy is an important element in the DASH diet (Dietary Approaches to Stop Hypertension). Wouldn’t you rather eat delicious yogurt then take another pill?

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“What a great way to start the morning. Create your own combinations. Add berries, nuts, mangoes, flaxseed!”

Delicious Greek Yogurt Ideas & Recipes

  1. Substitute Plain, Fat-free Greek Yogurt for sour cream in tacos
  2. Use as a dip for veggies or fruit. For fruit: mix in a blender with dried cranberries. For veggies: blend in cucumber and dill, or see dip recipe below.
  3. Drizzle in a little honey, cinnamon, and walnuts for a true Greek dessert.
  4. Make a baked sweet potato even healthier with Plain Greek Yogurt dolloped on top
  5. Roll a banana in yogurt, then in healthy, crunchy cereal. Cut into bite sized pieces. You can freeze it, too!
  6. Dip Strawberries or Apples into Vanilla Greek Yogurt.
  7. Smear a whole grain waffle or pancakes with yogurt, then top with your favorite fruit like diced peaches.
  8. Add to your protein shake in addition to milk. See recipe below.
  9. Add fruit to Greek Yogurt to make it even healthier.  Try mangoes, blueberries, or raspberries.
  10. Use Plain Greek Yogurt in place of mayo on your sandwiches, or in tuna/chicken salad.
  11. “Stuff” French toast slices with Greek Yogurt and strawberries.
  12. Make your own Greek Tzatziki sauce for gyros and chicken souvlaki: http://thehealthyfoodie.com/tzatziki-sauce/

Craving something sweet and unhealthy like doughnuts, cookies, or chocolate? Chobani has a great new line called Chobani Simply 100 Crunch. Why not grab a 100 calorie Greek Yogurt with some crunchy sweetness instead? In addition to the 10gms of protein, it is extremely low in fat, cholesterol, sodium, and only has one carb per serving. You can’t find that in doughnuts. It adds fruit and just a dash of sweetness from yummy things like chocolate, cookies, or waffle pieces. Remember, it’s all about moderation!  You CAN have it all. Healthy food, that tastes great, and some sweets. I tried the Strawberry Chocolate Truffle and it tasted just like a chocolate covered strawberry! A much healthier dessert.

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Here’s a great dip. My kids love helping me make this. Like Hummus? Like Edamame? Try:

Edamummus!
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1 1/2 cups cooked, shelled Edamame cooled
2 TBSP fresh squeezed lemon juice
2 medium cloves fresh garlic chopped
1 TBSP fresh flat leaf parsley chopped
1/4 tsp salt
1 tsp extra virgin olive oil
3 TBSP fat free Plain Greek yogurt
In a food processor combine Edamame, lemon juice, garlic, parsley and salt. Process til mixture is paste like and Edamame is finely chopped. Drizzle olive oil and blend until well mixed. Add yogurt and mix. Serve immediately or refrigerate for up to 3 days. Makes 2 1/2 cups.

Tropical Protein Shake

½ cup frozen Mangoes, diced
½ cup frozen Pineapple, diced
8oz Coconut milk
4oz Plain Greek Yogurt
1 scoop vanilla protein powder
Mix all in a blender, pour and serve.
While you’re at it, make extra and pour into popsicle molds and have a frozen, high protein treat!
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Of course, exercise also plays an important role in keeping your weight under control. While you’re crunching on Chobani Simply 100 Crunch, here’s a cool way to “crunch the numbers” and burn 100 calories by keeping active and having fun. Which is your favorite way to burn calories?
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Want more Greek Yogurt snack ideas? Want a free coupon to buy Chobani? Visit their Simply 100 website:

http://www.thelightthatsright.com/

Follow the party on Twitter too! #Simply100

So what do you think? Do you eat Greek Yogurt? What’s your favorite way to eat it? Any special recipes?

I love hearing from you!

 

CHRISTINE ARDIGO – Author of Cheating to SurviveEvery Five Years & The Bridges Before Us

The greatest compliment you can give me is when you share this with others.
I sincerely appreciate it:

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Weight Gain & Loss….Myths & Truths

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Does the number you see on the scale surprise you at times?

There are many factors that affect your number. Could it be a high salt intake? A high carbohydrate intake? Dehydration? Water retention? The fact is, it can be many things, but when is it ever truly fat gain or loss? Although we fixate on the actual number on the scale, we really need to be more concerned with whether or not it’s true, permanent fat loss or gain and not just temporary water retention or Carb bloat.

If you consume too much salt, you body will be signaled to retain water, which will in turn absorb the excess salt and flush it out. Consistent high sodium intake though, slows or even discontinues this natural process causing you to continue to retain water. Marathon runners or heavy exercisers can lose large amounts of weight from fluid losses from sweating, but as soon as they replenish their fluids, their weight returns to normal. When you wake in the morning after not eating or drinking all night, you body is dehydrated, causing you to weigh less in the morning.

Carbohydrates are another biggie. Followers of low-carb diets experience that initial large weight loss the first week of starting the diet. Your body stores excess carbohydrates as glycogen. For every 1 pound of glycogen you store, you store 2-3 pounds of water! When you go on a low carb diet, your body releases all that glycogen to provide you with the needed sugar but then it also releases the extra water as well. You can lose 10 pounds in 1 week from just water! This is also why, when you go off the diet and start eating carbs again, you re-store the glycogen and all the water too. And then you’ll hear people say: “I can’t eat carbs. All I had was a bagel and I gained 5 pounds!”

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If your goal is to lose body fat, the bottom line is for you to be concerned with actual fat loss, not water.

  1. A body fat analyzer machine can best determine your fat, muscle and water composition.
  2. Reduce your sodium intake by decreasing your intake of processed, pre-packaged, canned, and convenience foods, as well as Fast-foods and snacks.
  3. Use an array of spices instead of table salt.
  4. Drink plenty of fluids, and eat 5-9 water-containing fruits and veggies a day.
  5. Reduce your intake of ‘bad’ carbs, such as sodas, desserts, salty snacks, breads, cakes, candy, cookies, etc.
  6. Avoid fat-free products: extra sugar is added to improve the taste

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  •  Once you’ve determined that your weight loss is merely water, and only temporary, focus more on steady weekly weight loss that is truly from fat.
  • Keep a food diary and see if you’re truly eating the correct amount of calories.
  • Make sure you’re exercising enough and not eating extra due to the fast that you can because “you just burned off all those calories in the gym.”
  • Normal, healthy weight loss is steady, 1-2 pounds of fat per week, but it takes 3,500 calories to lose 1 pound, therefore you need to eat 500 calories less per day, or exercise off 500 extra calories a day to lose a mere 1 pound a week.

It takes a lot of dedication, but the rewards are priceless in the end.

So, what have you experienced with weight gain/loss?

I love hearing from you!

CHRISTINE ARDIGO – Author of Cheating to Survive & Every Five Years

The greatest compliment you can give me is when you share this with others.
I sincerely appreciate it:

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HIIT: High-Intensity Interval Training. What it is and Why You Should be Doing It

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Photo taken at 12:58 Register for Rugged Maniac at www.ruggedmaniac.com

Trying to Lose Weight By Doing Cardio?

Not getting anywhere fast? Many people that struggle with weight loss spend a lot of time doing cardio. In fact, the Cardio section of my gym is always packed. The problem is how they’re going about it. You rarely see anyone doing HIIT training. Usually it’s a slow walk/jog on the treadmill, or a casual ride on a bike, and a slow pull on the rowing machine. Rather than increase your time that you spend exercising, it’s better to increase intensity, while keeping the time the same.

What is HIIT Training?

HIIT Training is an exercise program alternating periods of short intense exercise periods, with less-intense recovery periods, in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, rest periods/sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time. You can read more about it here:

http://www.sparkpeople.com/resource/fitness_articles.asp?id=621

It consists of a warm up period, followed by 3 to 10 repetitions of a high intensity exercise, separated by slower intensity exercise for recovery, and ending with a cool down. The high intensity exercise should be done at near maximum intensity. The slower one should be about half the intensity.

Most people don’t try it because from across the room it looks so easy: Sprinting for a mere 30 seconds and then walking?  Ha Ha! They laugh. If done correctly, it’s tough and can only be done for a short amount of time. HIIT burns more calories and more fat than the boring, steady rate exercises, for the same length of time!

Ignore those “fat burning” modes on the treadmill. If walking with that little intensity worked, you’d be melting off the fat while walking around the mall! Also, you’ll have an elevated metabolic rate long after the HIIT exercise session is over.

HIIT basically involves going All-Out, as fast as you can possibly go, for 30 seconds, and up to 2 minutes time, and then for 1 to 2 minutes you should slow down and recover.

To give you an example as to why you burn more fat and calories with a faster pace than the slow, ‘fat-burning’ mode, check out this equation:

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Let’s say ASHLEY walked on the treadmill in the ‘fat-burning’ mode and burned off 200 calories. The mode tells her she was burning up 85% fat while she worked out. Sounds great, right? Okay, so if you do the math, she burned off 200 calories and 160 of those calories would come from fat. Woo hoo!

Now let’s say AUTUMN did a HIIT training session on the treadmill in the same amount of time, alternating sprinting and walking. She is only burning 65% of fat though, at this high intensity. You laugh at her and say “Ha Ha!” But wait. AUTUMN burned a total of 400 calories and multiply that by the 65% and it works out to 260 FAT calories. Who burned more? Who got a better bang for their workout?

 

HIIT Training Examples

RUNNING
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Start with a warm-up, then when you feel you are ready, sprint all out, as fast as you can, for as long as you can. Stop running, and then walk for a good 1-2 minutes to catch your breath and slow your heart rate back down. D0 this routine again and again.

 

BIKING
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Typically, sitting down decreases the intensity, so you may need to ride longer or increase the tension on the bike. After a warm-up, try to pedal as hard and fast as you can for as long as you can. Then slow down and pedal very slow to catch your breath and slow your heart rate back down. Do this routine again and again. Make sure to cool down when you are finished.

 

SWIMMING
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After a warm-up, swim hard and fast for 25 meters, then swim slowly for another 25 meters. Try to make every swim-sprint a little tougher than the one before. Make sure to rest and cool down once you are finished.

 

WALKING
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Yes! You can do this with walking as well. After a warm up, walk hard and fast for as long as you can with long strides. If you are doing this on a treadmill, you can increase the elevation to make it tougher. Then, slow your pace and walk slow to recover for 1-2 minutes. Cool down.

The Benefits

You definitely get great results over a short period of time and it will improve your cardiovascular fitness levels. Talk to your doctor first about your capabilities and tailor it to your exercise level. With intense exercise bursts like this, injuries are always possible, so make sure you start slow, and then work your way up. Initially your sprints can be for a mere 5 – 10 seconds, Make sure you have enough rest and recovery after the workout.

Even without HIIT, the higher speeds burn more calories. For instance, did you know:

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Have you ever tried a HIIT workout? What did you think? Will you try one the next time you do cardio? If so, let me know how it goes!
I love hearing from you!

CHRISTINE ARDIGO – Author of Cheating to Survive & Every Five Years

The greatest compliment you can give me is when you share this with others.
I sincerely appreciate it:

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