http://www.sheerbalance.com/carbohydrates.html
Provides a really nice breakdown of the different types of carbs and a chart outlining which foods are which :)
Tuesday, May 19, 2009
Thursday, May 14, 2009
Chocolate almonds???????????
Not so much a diet as a new perspective on eating and being healthy, on being practical and sensible and knowledgeable when it comes to my food choices!!
I've realized through my carb-lowering and sodium-splitting endeavors that there is not really any good low-carb, low-sodium snacks. String cheese, sure. But who is trying add dairy into their snacks 100 percent of the time? Not me. Plus, some cheeses have high sodium content.
So I went looking in Food Lion yesterday and after like what seemed an eternity, I found a low-carb, low-sodium snack!! Emerald Cocoa Roast Almonds!! And not only that, but they come in 100-calorie packs!!!
They are low-sodium, a good source of iron and protein and healthy fat. They're baked with dark chocolate powder so they're not messy. They have no more calories than regular almonds, so why not bring on the chocolate???
:)
Pure awesomeness
I've realized through my carb-lowering and sodium-splitting endeavors that there is not really any good low-carb, low-sodium snacks. String cheese, sure. But who is trying add dairy into their snacks 100 percent of the time? Not me. Plus, some cheeses have high sodium content.
So I went looking in Food Lion yesterday and after like what seemed an eternity, I found a low-carb, low-sodium snack!! Emerald Cocoa Roast Almonds!! And not only that, but they come in 100-calorie packs!!!
They are low-sodium, a good source of iron and protein and healthy fat. They're baked with dark chocolate powder so they're not messy. They have no more calories than regular almonds, so why not bring on the chocolate???
:)
Pure awesomeness
Wednesday, May 13, 2009
Should I do more than one workout a day?
As I started working out and getting involved with others who were doing the same program, I noticed a lot of people mentioned they were "doing doubles", which essentially means two workouts per day. I know off hand it sounds like a great idea and a guaranteed successful results producer, but I wanted to check it out. Essentially, they say to either split up ONE workout or do two workouts per day and give the next day as a rest. So really, it is NOT recommended to work out twice a day. The number one reason being rest and burnout. The other reason being it may actually backfire unless you also tweak your diet and food intake to account for the second workout you are doing. So here is the article I decided summed it up best.
The Benefits of Working Out Twice a Day
When you exercise twice a day, you may actually get more fat burning benefits and faster results. Here's why.
http://www.associatedcontent.comarticle/1008074/the_benefits_of_working_out_twice_a.html
The Benefits of Working Out Twice a Day
The Benefits of Working Out Twice a DayWhen you exercise twice a day, you may actually get more fat burning benefits and faster results. Here's why.
http://www.associatedcontent.comarticle/1008074/the_benefits_of_working_out_twice_a.html
When to work out?
So as you read in my story, I struggled with this question A LOT!!! I found out through various research and of course, this lovely article, that working out in the morning is the most efficient and effective time to work out. Whenever I need motivation to get myself out of bed, I refer back to this lovely piece of information!!!
A colleague of mine started working out early in the morning before coming in to work nearly a year ago. Since then, he lost a lot of weight and feels fully energized all day long. I personally prefer training later at night after work, but I'm now considering switching to a morning routine instead.
I simply need to be convinced. So tell me, what are the benefits of training in the morning?
Paolo
Portugal
First of all, training in the morning will free up the rest of your day, allowing you to focus on work and enjoy your evening activities.
By completing your workout early in the morning, you're also guaranteeing that you'll actually do it. My point is, after a long painful day at work, it's easier to make excuses or other plans in order to skip a workout. In the morning, your body and mind are fresh and ready to rock 'n' roll. Just remember that being disciplined is the key to staying fit, so start losing your snoozing habits.
As you may know, exercise increases mental acuity. By training in the morning, you'll wake up faster and be mentally alert at the crack of dawn. It'll also give you time to plan your day effectively before getting to work.
In addition, a good morning workout provides that rush of adrenaline and a sense of accomplishment that will stick with you throughout the day.
Finally, have you ever noticed how healthy you feel after a workout? And how you become turned off by greasy, unhealthy food? That said, training in the morning will force you to start watching what you eat from the first meal of the day. It will help regulate your appetite and set a "healthy mindset."
So do morning workouts burn more fat?
The reason is simple: Training in the morning will help "jump-start" your metabolism and keep it elevated for up to 24 hours, thus burning more calories throughout the day.
Again, don't expect miracles. Training in the morning alone won't make you thin overnight. You'll need to carry out a good training routine, maintain a healthy, low-fat diet, and acquire good sleeping habits.
More specifically, the key to losing weight is to carry out a cardiovascular routine first thing in the morning on an empty stomach. If you're feeling a little weak, sip a small cup of black coffee or a glass of orange juice. It will help you get started.
Your levels of muscle and liver glycogen (also called stored carbohydrates) are normally very low when you wake up first thing in the morning. With depleted glycogen and lower blood sugar, you'll give your body the perfect environment to burn fat instead of carbohydrates.
Carbohydrates or glycogen are your body's primary and preferred source of energy. When they're low, your body will tap into your secondary energy reserve, which is your body fat. The idea here is similar to when the engine taps into the car's reserve tank because it's low on fuel.
Obviously, your body is way more complex than your car's gas tank. It always burns up a combination of carbohydrates and fat. However, the less carbohydrates you have, the more fat your body will burn.
Are you convinced yet? If so, great -- but expect an adjustment period. The same way you're jet-lagged after an overseas trip or drowsy when you suddenly have to switch from the graveyard shift to a regular 9 to 5 shift, training in the morning will require some lag time.
Normally, it should take approximately three weeks for your body to fully adjust to the time change. You'll start feeling fully energized; you'll wake up more easily and will generally be more alert.
Now all you need is a louder alarm clock to help you get up those first few weeks. Before you know it, you'll be a lean, mean, morning machine. Good luck and keep on pumpin'.
Fat-Burning Morning Workouts
If you're exercising without results, here's another reason to wake up early: morning workouts burn more fat. Rise and shine!
By Ian Lee, Fitness Specialist, Askmen.com
Page 1: Morning workouts
reader's question
Dear Ian,A colleague of mine started working out early in the morning before coming in to work nearly a year ago. Since then, he lost a lot of weight and feels fully energized all day long. I personally prefer training later at night after work, but I'm now considering switching to a morning routine instead.
I simply need to be convinced. So tell me, what are the benefits of training in the morning?
Paolo
Portugal
start your day on the right track
Rise and shine, my friend, because training in the morning definitely has its benefits. Let's start with the obvious ones.First of all, training in the morning will free up the rest of your day, allowing you to focus on work and enjoy your evening activities.
By completing your workout early in the morning, you're also guaranteeing that you'll actually do it. My point is, after a long painful day at work, it's easier to make excuses or other plans in order to skip a workout. In the morning, your body and mind are fresh and ready to rock 'n' roll. Just remember that being disciplined is the key to staying fit, so start losing your snoozing habits.
As you may know, exercise increases mental acuity. By training in the morning, you'll wake up faster and be mentally alert at the crack of dawn. It'll also give you time to plan your day effectively before getting to work.
In addition, a good morning workout provides that rush of adrenaline and a sense of accomplishment that will stick with you throughout the day.
Finally, have you ever noticed how healthy you feel after a workout? And how you become turned off by greasy, unhealthy food? That said, training in the morning will force you to start watching what you eat from the first meal of the day. It will help regulate your appetite and set a "healthy mindset."
So do morning workouts burn more fat?
Page 2: Morning
burn more fat
Enough fluff already. I know that all you really care about is whether morning training will help you shed pounds quicker. The answer is "yes," morning training has been proven efficient for weight loss.The reason is simple: Training in the morning will help "jump-start" your metabolism and keep it elevated for up to 24 hours, thus burning more calories throughout the day.
Again, don't expect miracles. Training in the morning alone won't make you thin overnight. You'll need to carry out a good training routine, maintain a healthy, low-fat diet, and acquire good sleeping habits.
More specifically, the key to losing weight is to carry out a cardiovascular routine first thing in the morning on an empty stomach. If you're feeling a little weak, sip a small cup of black coffee or a glass of orange juice. It will help you get started.
say good-bye, blubber
Now, here's why cardio training in the morning is a great way to blast fat:Your levels of muscle and liver glycogen (also called stored carbohydrates) are normally very low when you wake up first thing in the morning. With depleted glycogen and lower blood sugar, you'll give your body the perfect environment to burn fat instead of carbohydrates.
Carbohydrates or glycogen are your body's primary and preferred source of energy. When they're low, your body will tap into your secondary energy reserve, which is your body fat. The idea here is similar to when the engine taps into the car's reserve tank because it's low on fuel.
Obviously, your body is way more complex than your car's gas tank. It always burns up a combination of carbohydrates and fat. However, the less carbohydrates you have, the more fat your body will burn.
Are you convinced yet? If so, great -- but expect an adjustment period. The same way you're jet-lagged after an overseas trip or drowsy when you suddenly have to switch from the graveyard shift to a regular 9 to 5 shift, training in the morning will require some lag time.
Normally, it should take approximately three weeks for your body to fully adjust to the time change. You'll start feeling fully energized; you'll wake up more easily and will generally be more alert.
Now all you need is a louder alarm clock to help you get up those first few weeks. Before you know it, you'll be a lean, mean, morning machine. Good luck and keep on pumpin'.
My story
In Fall of 2007, I was 173, the heaviest I have ever been. I felt like a big, unattractive, lazy, motivation-less slob. It took a toll on everything. I was so self-conscious all the time. How I looked was ALWAYS on my mind! I hated myself in pictures. It was awful! I was so depressed and trying EVERYTHING I could do! I even bought an elliptical machine! I was devastated when I didn't see results. I didn't have time to go to a gym and I REALLY didn't want to be seen working out in public. I needed a personal trainer - someone to tell me exactly what to do and how many of this and that.
In November of 2007, I was up one night and saw one of those infomercials on TV. It was for Slim in 6 - a 6-week structured program which guaranteed results. Ordinarily, I would never order from an infomercial but I really thought this was something I could do. And there was a money-back guarantee. I asked Joe if he thought it would be a good idea and he agreed that it seemed legit and if I really thought I would do it, I should order it. So I did. And with that fateful purchase, my life would change.
The program came in the mail about a week later and I was so excited to start. But man, it was no joke. It was a really challenging program. At least for me, who up until that point, had never worked out a day in my life. I was so frustrated and would cry through the workouts because it was so hard for me. I was out of shape and unfit and could think of a million things better to do with my time than to spend it sweating and huffing and puffing.I HATED working out! Joe would have to kick me out of bed (literally). He used to put different gifts in envelopes with different weights on them to bribe me to work out. Even that stopped working after a while. But 6 weeks later, that all changed when I had dropped 13 pounds and I took my after photos and saw the ENORMOUS change in my body. Slim in 6 completely reshaped my lower half!
I moved on with renewed energy to Slim Series and Turbo Jam. I lost another 5 pounds, down to 155 in early April 2008. Then, I found out I was pregnant. But I ate mostly healthy and walked when I could. At one month post-baby, I weighed 147. Over the next year, I gained A LOT of confidence and dropped down to a size 8. I even started doing P90X! I was down to 137 and I was on top of the world! In October 2010, I got pregnant with my second child. I did not make the same smart choices and I didn't work out at all. In July 2011, my son was born and in September 2011, I returned with full force weighing 143. Over the next year and a half, I've stepped outside my comfort zone. I adopted strength training through Chris Freytag, an inspirational person beyond words. I joined an AWESOME fitness group without which I would not have my sanity. I have seen muscles develop I never even knew I had.
As of today, January 31, 2013, I weigh around 130.
In November of 2007, I was up one night and saw one of those infomercials on TV. It was for Slim in 6 - a 6-week structured program which guaranteed results. Ordinarily, I would never order from an infomercial but I really thought this was something I could do. And there was a money-back guarantee. I asked Joe if he thought it would be a good idea and he agreed that it seemed legit and if I really thought I would do it, I should order it. So I did. And with that fateful purchase, my life would change.
The program came in the mail about a week later and I was so excited to start. But man, it was no joke. It was a really challenging program. At least for me, who up until that point, had never worked out a day in my life. I was so frustrated and would cry through the workouts because it was so hard for me. I was out of shape and unfit and could think of a million things better to do with my time than to spend it sweating and huffing and puffing.I HATED working out! Joe would have to kick me out of bed (literally). He used to put different gifts in envelopes with different weights on them to bribe me to work out. Even that stopped working after a while. But 6 weeks later, that all changed when I had dropped 13 pounds and I took my after photos and saw the ENORMOUS change in my body. Slim in 6 completely reshaped my lower half!
I moved on with renewed energy to Slim Series and Turbo Jam. I lost another 5 pounds, down to 155 in early April 2008. Then, I found out I was pregnant. But I ate mostly healthy and walked when I could. At one month post-baby, I weighed 147. Over the next year, I gained A LOT of confidence and dropped down to a size 8. I even started doing P90X! I was down to 137 and I was on top of the world! In October 2010, I got pregnant with my second child. I did not make the same smart choices and I didn't work out at all. In July 2011, my son was born and in September 2011, I returned with full force weighing 143. Over the next year and a half, I've stepped outside my comfort zone. I adopted strength training through Chris Freytag, an inspirational person beyond words. I joined an AWESOME fitness group without which I would not have my sanity. I have seen muscles develop I never even knew I had.
As of today, January 31, 2013, I weigh around 130.
Welcome!
Hi all! Welcome to my blog! I decided to create this spot to use for fitness-related information since there's so much out there!! Please join me on my fitness journey and let me know what you think!! I would like this to be a source of helpful knowledge and powerful tools to help you along on your own personal wellness endeavors!!
:)
:)
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