Butts 'n Guts

Benefits of Vegetables

Have you eaten your vegetables today? Most studies today, including the USDA state that as Americans, we eat far fewer then what is required of us.

Including fruits, which also play an integral role in our bodily functions, five or more servings of vegetables are required daily.

Of course going for the vegetables that taste the best, or the sweetest might be the norm for some people, but is it the right kind? The greatest benefits of vegetables are the ones that are deeply hued since these are where the most nutrients are found. Make sure you experiment with different kinds of greens and colors to compliment your diet.

Do you want to reduce your risk of cancer? Then eat up! How about aging? Phytochemicals (also know as phytonutrients) are found in both fruits and vegetables and help with anti-aging!

In fact, now that I am on topic, there are two main variables that the body needs to help with any type of anti-aging property; energy and raw material. These are used by the body to help maintain your body's cells and their correct functioning.

When a current living cell dies, and is replaced by another, weaker one, improper nutrition is most likely the culprit and degeneration occurs.

It is no surprise then that by having a diet rich in fats is detrimental to your current health as well as your long term well-being. Those "simple" food decisions that you are making each day are effect more then just a growling tummy. You must think long term.

How about weight loss as another great side affect of clearing your plate of those leafy greens. This is one that we all could stand to benefit from. Indeed the benefits of weight loss are enormous when it comes to your friendly peas and string beans. Everyone could use a little more fiber and energy in their day.

And because fresh vegetables are low in sodium, your body will store less water (that means instant weight loss; although this will be in the form of water not fat).

Makes you think twice about ordering those french fries huh?

Healthy Salads

The anatomy of a healthy salad can be a little more complex then what most people realize. How do you make sure your salad is a healthy one? How do you know how much fruit and vegetables you should add? If you dine out, do you already know what to avoid in the salad bar?

These are all great questions and some of these answers may surprise you.

Salads are usually thought of as pre-meal dishes. But salads can also stand alone while being the meal completely. But you must know how to go about making the right one if you want to keep your fitness goals within reach.

Let's take eating out first. Now, me personally, I love to go out explore new and interesting foods. But I also need to make smart choices.

I did a little research into these choices of mine and I was happy and a little surprised actually at what I came across when it comes to standing in line at the local restaurant salad bar.

Of course the obvious creamy dressings, bacon bits, and iceberg lettuce (which, in case you didn't already know, holds no nutritional value) are all useless. You should skim over these without a passing thought.

Now it gets interesting.

Choose not to place cauliflower into your salad bowl and you will be head and shoulders above the rest. Yes that's right, cauliflower. It only has a fraction of the vitamin C of broccoli. Better to skip it altogether and load up on extra broccoli, especially now during the winter months.

Think radishes are nutritional? Think again. These are just basic roots with no nutrients. It's just not worth your time and effort to eat enough of these which would only provide you with minimal fiber anyways. Stick to chickpeas instead.

How about cucumbers? Everyone likes those right? Actually these little guys lack nutrients and fiber while leaving your taste buds bored.

And if you are running out of ideas for healthy salads, don't worry a bit. Here is a great list of low-calorie salads that should keep you, your taste buds, and your weight loss goals on point for months to come. Enjoy!

Healthy Breakfast

How many people can confidently raise their hand and say that they eat a healthy breakfast each and every morning? Skip the "healthy" part for a moment. How many can say that they eat anything at all? Sadly, even with much new research which has come out about how this meal is so important to our nutritional well-being, many of us still don't even bother.

Many factors may contribute to this. There could be the time factor where sleeping a few extra minutes just seems like the better alternative. Or you might just feel it isn't important because you are looking to shave off some calories. Unfortunately one couldn't be farther from the truth.

Breakfast is the most important meal of the day. It is science fact that if breakfast is skipped, you are missing out on the chance to trim up. Indeed, including breakfast into your daily routine will actually help lose weight. I know it sounds bizarre, but many people actually fall into this trap. They think that by dodging breakfast they actually will be dropping weight. This is especially true for people who are on a diet.

The reality of the matter is this. By heading right to work, without anything in your belly, your body is now in a starvation mode. It actually is already in this mode upon waking in the morning. By prolonging this feeling, it only gets worse. Your body will begin to feel threatened because it doesn't know when the next time it will be fed. Your bodily survival instincts take over and now instead of losing fat/weight like one may think, your body is actually holding onto those fat stores for dear life. It does so because you are literally starving.

It's like this. As soon as you arise your body feels like you are marooned on a deserted island with no food in sight. Because you don't know how or when you are going to eat, your body buys you some time by holding onto these fat cells throughout your body. As time goes by, these fat cells are spent for energy to prolong your life. The few pounds that you may lose on your bathroom scale are not from fat at all but rather water weight.

But your body doesn't know whether you are on an island or not. Nor does it care if you are on a diet. It's main purpose is to continue to live. Your main purpose is to feed it the correct items for it to give you the body you like.

Weird as it may seem, you will need to eat more (especially breakfast) in order to lose weight.

But I know time may be a factor in the morning. Kids have to be taken care of and fed. Animals must be looked after, all while you and your spouse get ready as well.

However, because breakfast is one of the few scientifically proven strategies you can use to maintain long-term weight loss it is important that you chose fast but healthy foods.

Healthy breakfast recipes are crucial to your future fitness goals. If there just is simply not enough time in your morning, plan ahead. It only takes a few short minutes the night before to decide what you are going to take with you on your way out the door the next day.

And if your still at a loss for what to eat, stick to the basis. You cannot go wrong with fresh fruit smoothies, plain fruit, low fat yogurt, trail mix, hard boiled egg whites, and single servings of whole-grain, low sugar cereal with fat free skim milk.

Benefits of Supplements

The Benefits of supplements is something that we all hear and see each and every day. It doesn't matter whether we read them in a magazine, see a new vitamin debut on television, or even try a free sample while browsing your local health food store. They are everywhere! And oh so many colors? Pink, blue, white, red, green, and so on. But with so many choices to choose from, how do you really know which ones are the best to take? Which ones should you stay away from? And with everyone's health issues being a little different, how do you honestly know if you are getting enough nutrients through those pills?

Over half of the American adult population does not regularly take a multivitamin. A huge number for sure. Of course, if you are eating a very healthy diet, no pill or vitamin can compare with the actual nutrients found in your food. But with everyone's hectic lifestyle, are you really going to have a chance to eat so many servings of fruits, vegetables, and whole grains? Chances are better for you to cover all of your bases (without overloading) with supplementation and "fill in those gaps".

The best thing you can do starting today would be to begin to take a general multivitamin if your not already doing so. Make it a New Year's resolution even! The benefits of multivitamins are staggering. Looking for proof? You can find out here how well multivitamins helped in aiding diabetes.

I routinely answer questions about whether obtaining a "natural" multivitamin is better. I agree with the fact that it is up to the individual to make the call. "Natural" multivitamins simply mean that there are no artificial colors, flavors, or preservatives in synthetic pills. You have to decide for yourself if that is a good thing for your body. That said, don't be necessarily afraid of synthetic vitamins.

There is also new research coming out that suggests vitamin D does more then help bone strength. Among other diseases that this vitamin helps, cancer may be the most important as well as the most surprising. Research indicates that breast, ovarian, and colon cancers can be lowered significantly. However, it should be cautioned that no one should begin rushing our to their nearest store and overdose. Possible liver and kidney issues may develop because of to much calcium absorption.

I'd be a fool not to also mention the benefits of omega 3 fatty acids as well. If you already take these, congrats! Take a moment to pat yourself on the back. You should already know that you are improving your cardiovascular system, helping to keep your blood pressure low, keeping your arteries clear, and helping to prevent the build-up of unwanted fatty compounds in your system.

Although the all-natural kind can only be found in cold water salmon, herring, and sardines, there are supplements that can also give you the benefits if you don't care for that fishy taste.

A Yo-Yo Is Not A Toy!

A yo-yo diet plays heavily on your healthy well-being and exhaustion levels. Lacking a balanced and proper nutritional regiment in your daily life is the leading cause of fatigue! Surprised? You shouldn't be. Here's why.

When someone tells me they are going on a diet, (and I hear this at least twice a day) I tell them that eating correctly is all about a way of life, not a quick two week fix where you restrict all of the foods you know you shouldn't be eating in the first place. Diets, I tell them, are designed to fail and so it is with the individual as well. The diet fails along with the dieter.

When a person diets, they may stay true to it for a few days. But then they start to see others eating what they "can't have." And then they realize how bland their salad really tastes. Next thing you know, they are eating even more of what they are trying to stay away from then before they even went on the diet. They obviously gain back all of the "weight" and then some. By the way, I place the word weight in parentheses because it is false weight. It is not fat that is lost like the person believes. Rather, it is water weight, which can fluctuate between three to five pounds daily, whether you are on a diet or not.

Women who follow any type of so called "diet" or have a high-carb, no-carb, or low-fat eating plan are extremely susceptible to high levels of fatigue. When these meal plans are followed, insulin resistance occurs. This is the process where you receive a burst of energy after consuming these carb-rich items and then the crash your body experiences after it attempts to process the food. The yo-yo effect in action.

As a woman, your lack of stamina and exhaustion could stem from iron deficiency, also called anemia. Obviously, with one of the above meal plans in action you may not be getting enough of this! Anemia results when the level of healthy red blood cells in the body drop below acceptable levels. This process also happens when a woman has a heavy period.

If you are feeling unnaturally tired, I suggest that you consult your doctor and get her advice about your nutritional habits. Even better would be if your physician recommends a trusted registered dietitian that they know in your area.

Naturally, if a healthy nutrition plan is in your near future, exercise cannot be far behind. Starting a challenging cardio program and resistance program is always welcome news for your body. Go for a jog around your town. Make it a point to stay active during the weekends. Or try one of my online Butts N' Guts classes today!

Cut Out Your Liquid Calories

A quick but extremely effective way to simply reduce your calorie count in slimming down would be to stop drinking any type of soda, juice, sport drink and especially gourmet drinks like those selected from Starbucks or Dunkin' Donuts. In fact, if you are looking to "clean" up your diet a little, and cut a few hundred calories per day, I suggest you look at your what is liquid in your diet first before your food. Chances are you can drop a great deal of calories (and weight) by reaching for water over your drink of choice. Consult your physician or a registered dietitian to really maximize your nutritional plans.

All of these contain tons of calories and sugar, both of which you want to avoid if fat burning is your ultimate goal. Of course, as with any sugary liquid, your insulin levels will spike causing you not only to be more sluggish but also more hungry. So you may grab whatever is nearby, and I guess it may not be a salad or fresh fruit. Most likely it will be a pastry of some type, especially in the morning.

Look here for how many calories are in a single Starbucks White Hot Chocolate. The information may surprise you. Over a thousand calories for one 20 ounce cup! Amazing isn't it. The calories from fat soar to over six hundred per cup.

So think about it. Ordering one of these each day is over seven thousand calories per week, and you didn't even eat breakfast yet. Remember that one pound of fat equals 3500 calories. Are you getting a clear picture?

If you are looking to lose some pounds, especially now during the holidays and New Year's, maybe passing on your favorite beverage sounds like an even better idea. Try instead to replace all calorie-containing drinks with plain or even flavored water. My favorite is lemon.

Or you might try turning to green or black tea. This calorie-free drink is loaded with powerful antioxidants and other natural health benefits that your body can use! Some research has even shown that by drinking these types of tea, your body may actually cause an increase in calorie/fat burning. Don't like the taste of tea? No problem, now you can even take it as a capsule.

Eliminate Your Flab Starting Tomorrow!

Next time you are on a scale and you see a lower number then the time you had before, congratulate yourself! Job well done! But how do you know that weight loss is from fat? Perhaps it is water or sugar weight. What is the best way to find out?

As you may already know, there are only two ways to lose weight of any kind. You can either increase your energy expenditure by burning extra calories throughout your day, or you can decrease your caloric intake in the foods that you eat. But, maximizing your fat loss is a little more challenging.

It is a good rule of thumb to eat every couple of hours to help keep your metabolism high and your body burning calories throughout the day. But, eating too much will store this extra energy as bodyfat. If you don't eat quite enough, your body goes into starvation mode simply because it doesn't know when you will feed it next. Remember, the body doesn't care how you look in the mirror. It is only concerned with survival. When you body feels starved it clings onto those fat stores for dear life while sacrificing muscle tissue for energy. By doing this, your metabolism will slow making it harder for you to lose existing fat but making it extremely easy to gain it.

Perhaps one of the best ways in beginning to maximize fat loss would be for you to determine your resting metabolic rate (RMR). Once calculated, your RMR tells you exactly how many calories your body needs to have basic life functions. This will include brain activity, respiration, and heartbeat.

For a woman, an average RMR is in the range of 1100-1500 calories. But when it comes to weight loss, this 400 calorie gap makes all the difference in the world. Best to spend a little time and effort finding our exactly what yours is.

Many hospitals, wellness centers, and gyms have devices that accurately determine your exact RMR. Until you can get to one of these facilities, feel free to calculate your RMR here for a general estimate. Once you know this number, you can safely estimate how many calories you burn with your daily activities and when you exercise. With this information, you should then know how many calories you need each day through diet and nutrition to continue to lose weight.

Keep in mind though that not all calories are created equal. While one gram of protein as well as one gram of carbohydrate contains four calories each, one gram of fat has a whopping nine! Here is a great link to determine fat and calories in your diet!

As good practice, eating five or six small meals a day is ideal. You will want to include lots of veggies, complete/whole grains, and lean meats which are all vital for stabilizing blood sugar and insulin levels while keeping fat at bay!

"By-Pass" this site

I had a friend that directed me to one of the unhealthiest websites I have ever found. I couldn't believe my eyes! I literally had to hit my refresh button on my computer several times because I thought at first it was a joke. No one, I thought, would be so bold as to broadcast what this site offers.

Turns out that it is a genuine site that actually seems proud of the fact that they serve food that is "worth dying for." They offer french fries that they say are cooked in pure lard along with a line of "bypass burgers" that are so unhealthy they make eating your favorite carton of forbidden ice cream seem tame.

Their biggest burger, the "quadruple bypass burger", actually comes with wheelchair service to your car after you are done with your meal. Are you kidding me? They wheel you out from your table to your car!

To wash it all down, they offer any kind of soda or even beer that meets your fancy. Oh, and just in case you're in need of a post meal cigarette, yeah, they've got that covered too!

Welcome Message

Hi everybody, glad you're here!! Let's get ready to work our butt's off!