Your Sports Nutrition Guide

Happy Sunday Athletes and Warriors!
Here in the States we prepare to celebrate our Independence Day with Bar-B-Cue's, Fireworks, Family and Friends. It's also a day when not the healthiest of meal planning will take place. I am often asked: "What do I eat?" , and even though there is no cookie cutter meal plan that fits everyone, there are some basic guidelines that can help everyone.

Nancy Clark is one of the foremost authorities on Sports Nutrition and her newest guide could be the most important part of your gym bag. Check it out.
-Nate

Nancy Clark's Sports Nutrition Guidebook-5th Edition By Nancy Clark— $8.50 (Save 57%!)Boost your energy, manage stress, build muscle, lose fat, and improve your performance. The best-selling nutrition guide is now better than ever! Nancy Clark’s Sports Nutrition Guidebook will help you make the right choices in cafes, convenience stores, drive-throughs, and your own kitchen. Whether you’re preparing for competition or simply...
Nancy Clark's Sports Nutrition Guidebook-5th Edition By Nancy ClarkBoost your energy, manage stress, build muscle, lose fat, and improve your performance. The best-selling nutrition guide is now better than ever! Nancy Clark’s Sports Nutrition Guidebook will help you make the right choices in cafes, convenience stores, drive-throughs, and your own kitchen. Whether you’re preparing for competition or simply eating for an active lifestyle, let this leading sports nutritionist show you how to get maximum benefit from the foods you choose and the meals you make. You’ll learn what to eat before and during exercise and events, how to refuel for optimal recovery, and how to put into use Clark’s family-friendly recipes and meal plans. You’ll find the latest research and recommendations on supplements, energy drinks, organic foods, fluid intake, popular diets, carbohydrate and protein intake, training, competition, fat reduction, and muscle gain. Whether you’re seeking advice on getting energized for exercise or improving your health and performance, Nancy Clark’s Sports Nutrition Guidebook has the answers you can trust. Contents Part I Everyday Eating for Active People Chapter 1 Building a High-Energy Eating Plan Chapter 2 Eating to Stay Healthy for the Long Run Chapter 3 Breakfast: The Key to a Successful Sports Diet Chapter 4 Lunch and Dinner: At Home, on the Run, and on the Road Chapter 5 Snacking for Health and Sustained Energy Chapter 6 Carbohydrate: Simplifying a Complex Topic Chapter 7 Protein to Build and Repair Muscles Chapter 8 Replacing Sweat Losses to Maintain Performance Part II The Science of Eating for Exercise Chapter 9 Fueling Before Exercise Chapter 10 Fueling During and After Exercise Chapter 11 Supplements, Performance Enhancers, and Engineered Sports Foods Chapter 12 Nutrition for Active Women Chapter 13 Sport-Specific Nutrition Part III Balancing Weight and Activity Chapter 14 Assessing Your Body: Fat, Fit, or Fine? Chapter 15 Gaining Weight the Healthy Way Chapter 16 Losing Weight Without Starving Chapter 17 Dieting Gone Awry: Eating Disorders and Food Obsessions Part IV Winning Recipes for Peak Performance Chapter 18 Breads and Breakfasts Chapter 19 Pasta, Rice, and Potatoes Chapter 20 Vegetables and Salads Chapter 21 Chicken and Turkey Chapter 22 Fish and Seafood Chapter 23 Beef and Pork Chapter 24 Beans and Tofu Chapter 25 Beverages and Smoothies Chapter 26 Snacks and Desserts
8.5 USD InStock



Boost your energy, manage stress, build muscle, lose fat, and improve your performance. The best-selling nutrition guide is now better than ever!

Nancy Clark’s Sports Nutrition Guidebook will help you make the right choices in cafes, convenience stores, drive-throughs, and your own kitchen.

Whether you’re preparing for competition or simply eating for an active lifestyle, let this leading sports nutritionist show you how to get maximum benefit from the foods you choose and the meals you make. You’ll learn what to eat before and during exercise and events, how to refuel for optimal recovery, and how to put into use Clark’s family-friendly recipes and meal plans.

You’ll find the latest research and recommendations on supplements, energy drinks, organic foods, fluid intake, popular diets, carbohydrate and protein intake, training, competition, fat reduction, and muscle gain. Whether you’re seeking advice on getting energized for exercise or improving your health and performance, Nancy Clark’s Sports Nutrition Guidebook has the answers you can trust.

Contents

Part I Everyday Eating for Active People
Chapter 1 Building a High-Energy Eating Plan
Chapter 2 Eating to Stay Healthy for the Long Run
Chapter 3 Breakfast: The Key to a Successful Sports Diet
Chapter 4 Lunch and Dinner: At Home, on the Run, and on the Road
Chapter 5 Snacking for Health and Sustained Energy
Chapter 6 Carbohydrate: Simplifying a Complex Topic
Chapter 7 Protein to Build and Repair Muscles
Chapter 8 Replacing Sweat Losses to Maintain Performance

Part II The Science of Eating for Exercise
Chapter 9 Fueling Before Exercise
Chapter 10 Fueling During and After Exercise
Chapter 11 Supplements, Performance Enhancers, and Engineered Sports Foods
Chapter 12 Nutrition for Active Women
Chapter 13 Sport-Specific Nutrition

Part III Balancing Weight and Activity
Chapter 14 Assessing Your Body: Fat, Fit, or Fine?
Chapter 15 Gaining Weight the Healthy Way
Chapter 16 Losing Weight Without Starving
Chapter 17 Dieting Gone Awry: Eating Disorders and Food Obsessions

Part IV Winning Recipes for Peak Performance
Chapter 18 Breads and Breakfasts
Chapter 19 Pasta, Rice, and Potatoes
Chapter 20 Vegetables and Salads
Chapter 21 Chicken and Turkey
Chapter 22 Fish and Seafood
Chapter 23 Beef and Pork
Chapter 24 Beans and Tofu
Chapter 25 Beverages and Smoothies
Chapter 26 Snacks and Desserts

Click here and eat to win today!

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A NYC Chiropractor Explains Nutrition Response Testing

The human body seems to be wonderfully made. Complex in makeup, but simple in execution of any action. The art and science of chiropractic care has come a long way to help solve the mysteries of our bodies movement and can provide solutions when our bodies are malfunctioning in movement. read on!
-Nate

A NYC Chiropractor Explains Nutrition Response Testing
by Dr. Louis Granirer

Before finding out how a NYC chiropractor explains Nutrition Response Testing, you first need to understand the fundamentals of chiropractics. This is an alternative health care practice that concentrates on holistic healing methods with emphasis on the nervous and musculoskeletal systems.

Common ailments addressed by chiropractic doctors are neck pain, lower back pain, herniated discs, sports injuries, herniated discs, and pinched nerves. As part of holistic healing, chiropractors will also analyze the patient's nutrition imbalances and lifestyle. A lot of people neglect correct nutrition because of the stress and strains of day-to-day life.

In order for the human body to function at its peak, it needs to be fed the right foods. Many of us think we are eating correctly when, in fact, we are not. Even if we eat healthy foods, we may not be getting the balance right. This can cause symptoms of a nutritional imbalance.

These may include migraines or other headaches, fatigue, high blood pressure, heart problems, stress, weight gain, and others. Nutrition Response Testing (NRT) is the non-invasive way to determine if there is a dietary imbalance. When this has been established, a chiropractor is able to devise an eating plan that includes certain supplements.

Nutrition Response Testing is a relatively new program that is able to detect problems in the body's natural 'computer.' The information is obtained through muscle testing, neurological reflex testing, and acupuncture points. It is essentially a descendant of Applied Kinesiology - a method of diagnosis used by alternative health care practitioners like homeopaths, chiropractors, naturopaths, acupuncturists, as well as medical doctors.

The basic premise is that the body operates through a network of chemical and electric signals. They are sent from and to the brain by the nervous system and the spinal cord. All organs are controlled by the brain and the nervous system. Furthermore, every muscle is controlled by, and connected to, the nervous system.

If something interferes with these electrical messages, the muscles can become weak. NRT involves many of the testing principles of Applied Kinesiology, but the system of diagnosis is different. An underlying principle of Nutrition Response Testing is that many symptoms are caused by an imbalance. When the imbalance is addressed properly, the body's computer can work correctly and clear up the symptom.

Let's say the chiropractor detects active reflexes in the liver or kidneys. With his or her comprehensive knowledge about nutrition, the patient can be given an individualistic dietary plan to follow. This will include specific supplements. When the balance is corrected, the reflexes will become strong and the kidneys or liver are able to work properly, thereby improving health.

When NRT is administered, there are numerous medical problems that can benefit. Some typical ones are food allergies, fungal infections, parasite infestations, weak immune systems, fatigue (extreme, severe and chronic), abdominal pain, a range of digestive problems, and skin rashes. NRT can be defined as a way of restoring the proper flow of energy by implementing a nutritional plan after studying certain parts of the body. A NYC chiropractor explains Nutrition Response Testing in this way.

More Information:

Want to learn more about Nutrition Response Testing, then discover NYC Chiropractor, Dr. Louis Granirer's holistic chiropractic website and learn how to improve your health.

Source: http://www.PopularArticles.com/article239174.html

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5 Steps to Curb Closet Eating

Do the following statements describe you?

• I prefer to eat in private, where no one else can see.
• I eat healthy in front of others but then indulge recklessly in private.
• I follow a healthy diet during the day, only to fall off the wagon at night.
• I sneak food secretly and eat it away from others.

If you can relate to any of the above statements then you may be engaging in closet eating. This "secret eating life" of yours sabotages your fitness goals, making it impossible to achieve the body that you want.

Before we dive into this topic, it's important to approach yourself from a place of love and respect. Resist the urge to look at yourself as a failure as you strive to discard unhealthy eating habits.

Use the following 5 steps to curb your closet eating once and for all:

Step #1: Learn Your Triggers
Journal about the feelings you experience before, during and after an episode of closet eating. Was there a particular trigger that caused you to feel stressed, or angry, or helpless before the urge to eat in secrecy hit you?

Refer back to your journal after a handful of episodes and try to determine a pattern. This will allow you to prepare yourself with an exit plan before the next potential episode.

For example, if you find that your closet eating occurs mainly when your spouse goes out of town on business, then make plans to visit with friends rather than be alone at home with food.

Step #2: Log Every Calorie
Let's face the facts. Just because no one sees you eat it, doesn't mean that the calories don't exist. The simple act of tallying each food item that you eat will force you to be more mindful of your eating habits.

Find your ideal calorie range by consulting your doctor, and be aware of how close you come to that range each day. Resist the urge to not log foods that are eaten in secrecy.

The point is to bring accountability to the situation, so be vigilant.

Step #3: Carry Healthy Snacks
When the urge to eat in secrecy hits you, it may be useful to allow yourself the snack, but change the script slightly by making it healthy and portion controlled.

Eat one of these snacks every few hours to prevent from becoming overly hungry, thus more susceptible to reckless eating.

Look below for a list of healthy, portion controlled snacks to incorporate into your diet.

Step #4: Don't Stock Bad Food
Most cases of closet eating are said to occur in the comfort of your own home. Be proactive by not stocking your favorite indulgences in the kitchen.

When you have the urge to sneak a few bites of ice cream before bed, you'll be unable to do so if there isn't any ice cream to be found. Be careful not to fall into the trap of "buying it for the kids," as this is a slippery slope.

No one in the family benefits from having junk food stocked in the house. Get it out.

Step #5: Exercise Regularly
How can exercising regularly help you overcome closet eating? It's simple. When you are actively working towards a goal, and are supported, you'll be less likely to self-sabotage.

My fitness plans are designed to get you to your desired weight loss goal quickly and efficiently. There's accountability, encouragement and measurable results to keep you on track.

If you'd like to see your fitness goals become a reality then pick up the phone or shoot me an email.

Closet eating may be your way of dealing with the stress you have in your life, but you can change that. And I would love to help.

Go to www.fitnessgenerator.com/ussportsradio call or email today to get started on an exercise program that will truly deliver the results you deserve.

Athlete/Coach Resources... The Fat Burning Workout! Burn The Fat and Build Muscle. The Workout Program Everyone Is Talking About. Athletes! Improve Your Strength, Speed, Agility, and Reaction With The #1 Online Strength Coach How to Cure Almost Any Cancer at Home for $5.15 a Day! Do you care about your BRAIN? EHT Supplement for the Brain, Discovered and Patented at Princeton University Endorsed By Professional Athletes! The World's Best High School, College, and Pro Athlete's Highlight Reels and Training Videos. The 91 Exercises Every Athlete Should Know! Add 10 Inches Or More To Your Vertical Leap-The Jump Manual StrengthCoach.com BodyByBoyle OnlineShapeShifter Yoga Discount Sports Supplements

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Eat Clean To Be Lean

You want to lose weight, and have been trying hard for months without success. You've heard fitness people refer to 'eating clean' but what does that really mean? The labels on hundreds of different food items proclaim to be 'healthy' but can you trust labels? There are so many misconceptions when it comes to what constitutes as clean eating. What are you eating wrong? Let's dispel the myths and outline your simple, straightforward 3-step guide to eating clean and watch as the pounds melt off. Step One: Steer Clear of Packaged Foods Your worst enemy in the fight against weight gain is packaged foods. Yes, even those packages that are described as ‘healthy'. Think of packaged food in these 3 categories: Sweets: Cookies, brownies, muffins, cupcakes, donuts, candy and desserts. These packaged items are laced with sugar and bad fats, and lack any viable nutrient that your body actually needs. All the empty calories from these items will end up deposited on your waist and hips as stubborn fat. There's never a good reason to eat these so-called foods. Processed Grains: Crackers, breads, cereal, chips, instant oatmeal, energy bars, and popcorn. This category is tricky because many of the packages are labeled as ‘heart healthy' or ‘low fat'. The reality is that packaged, processed grains contain sugar and more carbohydrates than you need while striving to lose weight. If you have a weight loss goal then stay away from processed grains. Whole Grains: Brown rice, wild rice, whole oats, sprouted grain pasta, and sprouted grain bread. Here's a category of packaged foods that you are able to include in your clean diet. You don't, however, have a free pass to eat as much of these items as you'd like. Whole grains, while healthy and acceptable, are very calorie-dense. This means that a little bit goes a long way. Eat whole grains in moderation in order to meet your weight loss goals. Step Two: Fill Up on Fresh Foods Fresh vegetables and fruits are a huge part of your clean diet. The nutrients and fiber found in these natural food items are vitally important for your weight loss journey and your overall health. Eat a variety of fruits and vegetables in all shapes, sizes and colors. The only ones that you need to limit are vegetables that are high in starch, such as potatoes and corn, and fruits that are very high in sugar, like melons. Step Three: Get Plenty of Protein  The cornerstone of your clean diet should be lean protein. Great examples are chicken breast, albacore tuna, lean ground turkey, white fish fillet, whole beans, tempeh and egg whites. Protein is what holds your clean eating plan together, for two reasons. Protein satiates your hunger, keeping you full and keeping your blood sugar stable. This eliminates false hunger and prevents unnecessary snacking. Protein helps to grow and maintain your muscle mass, which increases your resting metabolism. This means that your body will be naturally leaner. For faster results, pair your clean eating with a challenging exercise routine. Go to www.fitnessgenerator.com/ussportsradio and fill out the contact form, call (5715015306) or email ( ussportsradio@gmail.com ) today and I'll get you started on an exercise program that will make your goals a reality. Athlete/Coach Resources... Do you care about your BRAIN? EHT Supplement for the Brain, Discovered and Patented at Princeton University Endorsed By Professional Athletes! The World's Best High School, College, and Pro Athlete's Highlight Reels and Training Videos. The 91 Exercises Every Athlete Should Know! Add 10 Inches Or More To Your Vertical Leap-The Jump Manual StrengthCoach.com BodyByBoyle OnlineShapeShifter Yoga Discount Sports Supplements US Sports Recruiting Assistance. Athletes! All Registered Athletes Will Have Their Huddl Or other Highlight Video Reel Priority Posted on Our Athlete Highlight Video Reel Center! We have Thousands Of College Coaches and Recruiters Visiting Our Network Daily. Get More Exposure With US Sports Recruiting Assistance! For just a one time fee of $25 we guarantee your highlight reel will be seen by over 5000 coaches, recruiters, and administrators. Check out the US Sports Elite Athlete Highlight Reel Center: Sign up for US Sports Recruiting Assistance here.

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5 Tasty Lunches to Take to Work

•  
  5 Great Lunch Ideas for Both Kids and Adults
  
  

  
  (MSNBC Health, ) Some kids love PB&J  peanut butter and jelly, of course  but as a school lunch day after day, it can be a bore. So spare your child the lunchtime blues by packing some fresh and innovative meals. No time for meal-making during the morning rush? Then pack them the night before. Audrey Cross, a professor of nutrition at Columbia University, offers some simple recipes for fun and nutritious lunches, as shown on NBC's Weekend Today.
  PACKING SCHOOL LUNCHES can be a frustrating chore for parents who want to make something creative and nutritious that their kids will want to eat. A recent survey from Quaker found that 60 percent of parents disagree with their children over what to pack in their lunch boxes, and 70 percent of parents are concerned that kids are eating unhealthy snacks. According to the survey, the snacks kids want most often are chips (72 percent), cookies (72 percent) and candy bars (55 percent). And according to a 1998 study in Consumer Reports, Americans spend more than $5 billion a year on nearly 2 billion pounds of luncheon meats. The most popular choice is ham; balogna and turkey tied for second. These three meats account for more than 2/3 of the lunch meat market.
  This inevitable pattern results in the same old thing: sandwiches, or sending kids off to school with money to buy their lunch. Sandwiches can quickly become boring and predictable, and letting kids decide on their own nutritional intake can be dangerous. So below are five meals sure to shake up the made-at-home menu. They'll also give your kids great nutritional value.
  But first, let's do away with one common complaint: It takes too long to make lunches in the morning. Actually, this is a myth. A recent study showed that it actually took the same or less time to make these meals than it did to make the fast-cooking meals that have become so popular.
  Five fun lunches
  THREE LITTLE PIGS
  Make pigs-in-a-blanket using low-fat wieners wrapped in a low-fat crescent roll with mustard dip. Pack with cucumber spears, cherry tomatoes, watermelon cubes and bottled water.
  ITALIAN PASTA
  Serve whole-wheat bow-tie pasta with a primavera topping of sauted eggplant, tomato, squash, basil, garlic, pepper and mushrooms (these veggies are full of flavor, fiber and vitamins and minerals). Pack with a slice of semolina Italian bread (a complex carbohydrate energy source), honeydew melon (rich in fluids), and cranberry juice (fortified with vitamin C)
  BURRITO LUNCH
  Burrito means little burro and it's a perfect name because these rolled-up tortillas carry an entire meal inside. Fill your burrito with:
  

  • Mashed beans (excellent source of fiber, iron, B vitamins)
  • Chopped lettuce (fiber)
  • Diced tomatoes (lycopene & vitamin A)
  • Shredded cheese (calcium & protein)

  Pack with baked tortilla chips, mango or papaya cubes tossed with lime juice (to keep them from discoloring) and orange juice (vitamin C).
  ROASTED VEGGIE POCKETS
  Roast squash, eggplant, mushrooms or your choice of veggies over a grill, then stuff into a whole-wheat pita. Add a small container of plain yogurt for topping. Pack with cantaloupe cubes, a cereal bar (for energy and calcium), and chocolate milk.
  CHICKEN KEBOBS
  On 4-inch-long kebob sticks, alternate precooked chicken cubes, halved small red potatoes, red pepper and broccoli. Add a small container of dip such as nonfat plain yogurt with dill. Pack with some colorful fruit  a kiwi and peach compote is a good choice and orange juice.
  More great lunch ideas
  

  • Leftovers make great lunches, too. Older kids often have access to a microwave in their school cafeteria so they can heat up home-cooked meals. Just pack the leftovers in a microwaveable container and they can nuke it at lunchtime.
  • To keep lunches safe till eating time, refrigerate them overnight. Then pack them in thermal containers or use a frozen fruit juice box to keep them cold until meal time.
  • For smaller children, make all ingredients bite-size  no cutting should be required. Finger foods are also favorites of kids: cutting vegetables and fruits into finger-size pieces makes them more fun and easier to eat. Dips are also a favorite for children. Use herb dips for veggies or spiced dips (nonfat yogurt with cinnamon) for apple slices.
  • And remember, adults may want to pack their lunches, too. Homemade lunches are much healthier than most quick-foods, and they actually save time in the long run. Just compare the time it takes to make these tasty lunches (not much) with the time it takes to go out and grab lunch.
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What Athletes Eat To Win

This article is a little dated (I think Eric Snow retired from the NBA  after the 2008 season), but the information is just as valid, and maybe even more so now. All US Sports Online Strength and Conditioning Programs come with our state-of-the-art nutritional meal planner.

• What Athletes Eat To Win

  Three top athletes, a professional basketball player, a triathlete and a rodeo clown, reveal the dietary regimens they say help them maintain peak performance.
  Eric Snow
  Professional Basketball Player
  I try to be conscious of my diet, partly because I can't knock off the pounds as easily as when I was younger and partly because you don't want to be too full playing in the NBA.
  Some guys eat whatever they want, but I stick to a fairly consistent regimen: On game days, breakfast consists of a bagel or some toast and a piece of fruit; when we don't have a game, I might have a bigger breakfast such as pancakes. But if I eat a really big breakfast on game days, it throws me off: I might be full until 4 p.m., so I'll skip lunch and can't eat because it's too close to game time.
  Lunch is usually my big meal,some pasta or chicken. On game days, that's all I have until after the game. Then, I might eat something like a turkey sandwich or a salad,  something just to tide me over. I'm usually not hungry after a game and don't want to eat a heavy meal before going to sleep. I may splurge on ice cream, but that's pretty much it for junk food. And I never eat pork or beef. Before I was in the NBA, I ate a lot more food and still felt hungry. Now, I feel satisfied.
  My biggest concentration for competing is to drink enough. I drink four 32-ounce glasses of water or Gatorade throughout the day, including one at every meal. That's the real key drinking enough. Eric Snow is the starting point guard for the Philadelphia 76ers.
  
  Doug Stern
  Triathelete
  How and what I eat before exercise depends on many factors, the distance or duration of a race or workout, how long I've been training, the weather, but one thing always is constant: fluid intake, which is 8 ounces every hour throughout the day. During intense exercise, you can sweat as much as 8 ounces every 20 minutes.
  When I was competing, I trained about two to three hours a day, and I would lose about 8 ounces of sweat every 20 minutes or so. To keep myself hydrated, I would drink gallons of water mixed with powdered vitamin C and electrolytes throughout the day. But during competition, I, as well as many other triathletes, drank a mixture of water and, flat cola, which we mixed beforehand. We did this because the cola contains caffeine to keep you up, and it is easily digested.
  My competition diet was high-carb and healthful, but I've always focused more on when I eat than what I eat. If a race were on Saturday, I would carbo-load from Wednesday on by keeping my meals constant but decreasing my activity level. That means a breakfast of cereal and fruit; lunch consists of pasta or a bagel and vegetables; and dinner contains meat or chicken for protein. The night before a race, I would have a big lunch and a very small dinner, if at all, to keep my bowels fairly empty. The morning of a race, I would only have coffee and cereal at least 1 hours before the start of the race.
  Doug Stern has competed in nearly 40 triathlons, a race consisting of a 2.4-mile swim, 18-mile run and 50-mile bike race. He wrote a training column for Triathlete magazine and currently teaches swimming in New York City.
  Paul Bonds
  Rodeo Bullfighter
  As a rodeo clown, my job is to protect the cowboy to distract a raging bull long enough for the cowboy to get away. It's tough and dangerous work, and you have to be in top physical condition. A rodeo cowboy has to last eight seconds on a bull whose mission is to throw him, but I'm out there working for that eight seconds, the next eight seconds, the next eight seconds, one cowboy after another, for the entire night.
  It's hard to maintain a steady healthful diet because I'm on the road continuously from April to October, and I'm forced to eat a lot of fast food. I do try to eat a high-carbohydrate meal before I work to give me the energy I need. I eat a lot of pasta and beans; it helps keep my legs fresh. But no matter where I am or what food is available, I drink plenty of water four 32-ounce cups of water each day. No way you can do this work without keeping yourself hydrated.
  Paul Bonds, a member of the International Professional Rodeo Association, spends half the year touring the U.S. rodeo circuit and the other half at home in Oklahoma City.
  
  

Best over-40 fat loss (for women)

From our friend Diana Keuilian:

As a woman, attempting to lose fat can be one of the most frustrating tasks--and one that evolves as we age. After the age of 40, and beyond, fat loss becomes even more difficult. (So I've heard, I'm still in my early 30's, so I have that to look forward to!)  

 

These facts were on my mind this past June, when I met a remarkable woman named Maureen, at a fitness conference in San Diego, CA. The first thing that I noticed about her was how incredibly fit and gracefully lean she was, despite being over 50. 

 

In fact, she seemed to me to have the body of someone 25 years younger than her 53 years! 

 

We got to chatting, and she told me about her adventures of living in Hawaii and of how she learned late in life how to eat and exercise in a way that gave her the body she'd always wanted. She shared a few of her favorite healthy recipes with me and we bonded over a common love for wholesome, flavorful food.  

 

Why am I sharing this story with you? Well, recently Maureen reached out to me to share that she had taken her passion for helping women over 40 achieve lean bodies, like hers, by putting together the same blueprint that she had used, so I wanted to share it with you. 

 

 With this blueprint you won't starve yourself or attempt an insane workout schedule. 

 

Maureen's system shows you exactly how to get thinner. 

 

 Just 7 of the great things about this blueprint are:

 

1.    You will not go hungry

 

You will get to eat an amazing volume of tasty food (we're not talking about celery sticks here), enjoy your favorite foods, and STILL lose fat 

 

2.   You will not have to figure out what to eat

 

You will get 45 pages of real-food recipes to take the guesswork out of eating 

 

3.   You  will enjoy eating to lose fat

 

The food actually tastes great (no low-fat cardboard here)! 

 

4.   You will be in and out of the kitchen quickly

 

All the recipes are simple, with all-natural ingredients 

 

Click here to learn how September can make you thinner. 

 

5.   You will keep your metabolism hot and feel extra energetic

 

Not only do these natural foods help you lose fat, they actually increase your metabolism! 

 

6.   You will never have to wonder how to exercise

 

The day-by-day, simple body weight exercise guide has photos of every move, so you don't have to wonder what to do or if you're doing it right 

 

7.   You will re-set your beliefs about yourself

 

Top-shelf coaching tools will help you create lasting habits so you can banish the words "go on a diet" from your vocabulary 

 

I'm so excited that Maureen put her passion to work in this fantastic program that is sure to help scores of women, just like her, achieve the results that they desire. Alright, I'm going back to the RHR Kitchen to create a few new recipes to share with you in the coming week :) Enjoy the rest of your weekend! 

 

Until next time...keep up your healthy cooking and eating! 

 

Happy Cooking :)

 

Diana Keuilian 

 

PS: If you're a woman over the age of 40 struggling with your weight, please check out Maureen's program. She's genuine and passionate about helping other women achieve the same body transformation that she did. And she lives in Hawaii, how cool is that?

 

Follow Real Healthy Recipes on: Facebook - YouTube - Twitter - Pinterest - Instagram

 

Personal Trainers: Train More Clients, Make More, Have More Freedom

Ten Reasons To Eat More Veggies And Fruits

Hey I have no problem stating the obvious! As long as it means a healthier, happier life for you! All US Sports Online Strength and Conditioning Programs come with our state-of-the-art nutritional planning software program. Click here to to get your program today!

Medical Tribune

The American Institute for Cancer Research, Washington, D.C., has compiled a list of "ten good reasons" to eat more vegetables and fruits. Topping the list is cancer prevention.

A report by AICR researchers on diet's role in the prevention of cancer estimates that eating at least five servings of vegetables and fruits each day could prevent up to 20 percent of all cancers.

Vegetables and fruits are rich in naturally occurring antioxidants - substances shown to provide protection against free-radicals (reactive substances that damage cells and initiate cancer) - and other phytochemicals that help to detoxify cancer-causing substances.

Number 2 on AICR's top ten list is to keep trim. Many vegetables contain 50 calories or fewer for a whole cup, while only five potato chips or one small cookie has the same number of calories. If you satisfy your appetite with hearty servings of vegetables and fruits, hunger won't be a problem and you will eat smaller portions of higher-calorie meats and desserts.

Prevent heart disease is number 3. Eating more vegetables and fruits - while cutting back on meat and dairy - can help you limit heart-damaging saturated fat and cholesterol in your diet. The antioxidants and certain other phytochemicals in these foods also help prevent fatty deposits from forming in blood vessels. Vegetables and fruits supply soluble fiber, which helps lower blood cholesterol. They also provide folate, a B vitamin that helps lower blood levels of homocysteine, high levels of which are a risk factor for heart disease.

Benefit number 4 of veggies and fruits is they lower blood pressure levels. Many people think blood pressure can be controlled only through eating a low-salt diet and controlling weight. Yet several studies in which people followed a high vegetable and fruit diet achieved a significant drop in blood pressure. How? Researchers believe potassium and magnesium in these foods should be credited.

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Prevent stroke is number 5. Results of recent studies suggest that diets high in vegetables and fruits can decrease the risk of stroke by up to 25 percent. The boost in potassium they provide may be responsible, as well as the antioxidants and other phytochemicals they contain.

Eye protection is number 6. Eating more vegetables and fruits may lower your risk for two of the most common causes of adult blindness: cataracts (which occur in almost half of all Americans over the age of 75) and macular degeneration. Scientists link this protection for the eyes with antioxidants like vitamin C and certain carotenoids.

Next is to avoid diverticulosis. One-third of people over the age of 50 and two-thirds of those over the age of 80 are estimated to have this intestinal disorder. Diverticulosis occurs when pressure in the intestine creates small pouches in the intestine wall, which can become inflamed and painful. The best defense against developing these pouches (diverticulae) is eating a high-fiber diet. Fruits, and especially vegetables, are major sources of the type of fiber considered to be most helpful.

Fruits and vegetables help avoid diabetes. Fruits and vegetables seem to raise blood sugar less than other foods that contain carbohydrates, and their fiber content slows the absorption of sugar into the blood. A gradual rise in blood sugar is more easily handled by the body than an abrupt rise.

Fruits and vegetables can also satisfy your sweet tooth. When you turn to fruit for a sweet taste and quick energy, you get an added boost - nutrition that works for you - instead of just "empty calories" found in sweets like candy bars and soft drinks.

Finally, "experience pure pleasure." Adding the vibrant colors of vegetables and fruits - the reds, oranges, purples, greens and yellows - can make any dish more visually appealing. Also, the diversity of textures and tastes of these foods will add interest and flavor to many meals. Experiment with new ways to prepare and season vegetables and fruits - and experience pure pleasure!

Copyright  Medical PressCorps News Service. All rights reserved.

Personal Trainers: Train More Clients, Make More, Have More Freedom

Making sense of food labels.

Reading food labels can be a real eye-opener, if you know what your are looking for.
-Nate

 

A typical supermarket offers about 20,000 different items. Food labels, now required by law on almost every food, can help you choose among the options available.

The most significant part of the new food labels is a new heading that reads Nutrition Facts. That is followed by a list of the serving size of that particular food and the servings per container.

The new labels have more consistent serving sizes that replace those that used to be set by manufacturers. There are mandatory and voluntary dietary components required on food labels. Mandatory data, per serving, listed in the order in which they must appear are: Total Calories, then Calories from fat.

The next mandatory portion of the label provides information about nutrients that are most important to the health of today's consumers and includes:

• Total Fat (in grams) (and a percentage)
• Saturated fat (in grams) (and a percentage)
• Cholesterol (in grams) (and a percentage)
• Sodium (in grams) (and a percentage)
• Total Carbohydrates (in grams) (and a percentage)
• Dietary Fiber (in grams) (and a percentage)
• Sugars (in grams) (and a percentage)
• Protein (in grams) (and a percentage)

and

• Vitamin A (in a percentage)
• Vitamin C (in a percentage)
• Calcium (in a percentage)
• Iron (in a percentage)

WARNING: Although this portion of the label is a significant improvement over the previous label which listed carbohydrate, protein, and fat in grams, it can still be misleading. One of the leading health promotion educators has a favorite saying that applies to food labels, "Labels don't lie, but liars write labels."

For example, if a label lists 260 total calories and 120 calories per serving, but under that lists total fat (still in grams) followed by a percentage, most consumers believe that percentage is the percentage fat of the food. In fact, if you look closely, you will see that percentage value is nothing more than % of daily value based on a 2,000 calorie diet. These reference values are intended only to help consumers learn good diet basics. If you don't eat a 2,000 calorie diet, the information is of little use to you.

Personal Trainers: Train More Clients, Make More, Have More Freedom

Orange juice raises "good" cholesterol

Chock full of antioxidants, OJ is one of the best soft-drink alternatives in the world.

We at US Sports Online Strength and Conditioning advise all of our athletes and fitness warriors to drink a variety of juices. Especially in these summer months. 

 

ATLANTA (Reuters Health) -- Drinking three glasses of orange juice a day increases high density cholesterol (HDL), the so-called "good" cholesterol, and lowers the ratio between HDL and low density cholesterol (LDL) -- the "bad" cholesterol, according to a study presented at an American Heart Association meeting.

A team at the University of Western Ontario, London, Canada, asked 16 men and 9 women with high blood cholesterol levels (ranging from 213 to 325 mg/dL) to drink one glass of orange juice a day for 4 weeks, then two glasses a day for 4 weeks, and then three glasses a day for 4 weeks. This was followed by a 5-week washout period, during Dr. Elzbieta M. Kurowska told Reuters Health that once the subjects were drinking three glasses of orange juice a day, their HDL levels increased 21% and the LDL/HDL ratio dropped 16%. Orange juice also resulted in an increase in folate levels, which are known to cause a drop in homocysteine levels. Cardiologists are finding that high homocysteine levels appear to be a risk factor for heart disease.

"The (cholesterol) effect was still there after the washout period," Kurowska said. While vitamin C levels dropped back down after the end of the study, the improvements in cholesterol persisted, she said. "Maybe these (orange juice) compounds have a prolonged effect," she said.

The researcher added that none of the subjects reported weight gain, "even though this was a considerable increase in sugar (intake)... The subjects compensated by changing their diets in other ways."

Kurowska attributes the effects of orange juice on cholesterol to the flavenoid hesperidin found in oranges. She would next like to study the effects of grapefruit juice on cholesterol. "The primary flavenoids in grapefruit juice are different from those in orange juice," the Canadian researcher noted.

Source: Circulation: Journal of the American Heart Association 1999;100:1958-1963.

Personal Trainers: Train More Clients, Make More, Have More Freedom

What Athletes Eat To Win

                                                      

 

Three top athletes  a professional basketball player, a triathlete and a rodeo clown  reveal the dietary regimens they say help them maintain peak performance.

Eric Snow
Professional Basketball Player

I try to be conscious of my diet partly because I can't knock off the pounds as easily as when I was younger and partly because you don't want to be too full playing in the NBA.

Some guys eat whatever they want, but I stick to a fairly consistent regimen: On game days, breakfast consists of a bagel or some toast and a piece of fruit; when we don't have a game, I might have a bigger breakfast such as pancakes. But if I eat a really big breakfast on game days, it throws me off: I might be full until 4 p.m., so I'll skip lunch and can't eat because it's too close to game time.

Lunch is usually my big meal, some pasta or chicken. On game days, that's all I have until after the game. Then, I might eat something like a turkey sandwich or a salad, something just to tide me over. I'm usually not hungry after a game and don't want to eat a heavy meal before going to sleep. I may splurge on ice cream, but that's pretty much it for junk food. And I never eat pork or beef. Before I was in the NBA, I ate a lot more food and still felt hungry. Now, I feel satisfied.

My biggest concentration for competing is to drink enough. I drink four 32-ounce glasses of water or Gatorade throughout the day, including one at every meal. That's the real key  drinking enough. Eric Snow is the starting point guard for the Philadelphia 76ers.

Doug Stern
Triathelete

How and what I eat before exercise depends on many factors, the distance or duration of a race or workout, how long I've been training, the weather, but one thing always is constant: fluid intake, which is 8 ounces every hour throughout the day. During intense exercise, you can sweat as much as 8 ounces every 20 minutes.

When I was competing, I trained about two to three hours a day, and I would lose about 8 ounces of sweat every 20 minutes or so. To keep myself hydrated, I would drink gallons of water mixed with powdered vitamin C and electrolytes throughout the day. But during competition, I, as well as many other triathletes, drank a mixture of water and flat cola, which we mixed beforehand. We did this because the cola contains caffeine to keep you up, and it is easily digested.

My competition diet was high-carb and healthful, but I've always focused more on when I eat than what I eat. If a race were on Saturday, I would' carbo-load, fromWednesday on by keeping my meals constant but decreasing my activity level. That means a breakfast of cereal and fruit; lunch consists of pasta or a bagel and vegetables; and dinner contains meat or chicken for protein. The night before a race, I would have a big lunch and a very small dinner, if at all, to keep my bowels fairly empty. The morning of a race, I would only have coffee and cereal at least 1 hours before the start of the race.

Doug Stern has competed in nearly 40 triathlons, a race consisting of a 2.4-mile swim, 18-mile run and 50-mile bike race. He wrote a training column for Triathlete magazine and currently teaches swimming in New York City.

Paul Bonds
Rodeo Bullfighter

As a rodeo clown, my job is to protect the cowboy  to distract a raging bull long enough for the cowboy to get away. It's tough and dangerous work, and you have to be in top physical condition. A rodeo cowboy has to last eight seconds on a bull whose mission is to throw him, but I'm out there working for that eight seconds, the next eight seconds, the next eight seconds one cowboy after another, for the entire night.

VIDEO Reveals SECRETS to Transform Your Body Faster
Personal Trainers: Train More Clients, Make More, Have More Freedom

What Athletes Eat To Win

                                                      

 

Three top athletes  a professional basketball player, a triathlete and a rodeo clown  reveal the dietary regimens they say help them maintain peak performance.

Eric Snow
Professional Basketball Player

I try to be conscious of my diet partly because I can't knock off the pounds as easily as when I was younger and partly because you don't want to be too full playing in the NBA.

Some guys eat whatever they want, but I stick to a fairly consistent regimen: On game days, breakfast consists of a bagel or some toast and a piece of fruit; when we don't have a game, I might have a bigger breakfast such as pancakes. But if I eat a really big breakfast on game days, it throws me off: I might be full until 4 p.m., so I'll skip lunch and can't eat because it's too close to game time.

Lunch is usually my big meal, some pasta or chicken. On game days, that's all I have until after the game. Then, I might eat something like a turkey sandwich or a salad, something just to tide me over. I'm usually not hungry after a game and don't want to eat a heavy meal before going to sleep. I may splurge on ice cream, but that's pretty much it for junk food. And I never eat pork or beef. Before I was in the NBA, I ate a lot more food and still felt hungry. Now, I feel satisfied.

My biggest concentration for competing is to drink enough. I drink four 32-ounce glasses of water or Gatorade throughout the day, including one at every meal. That's the real key  drinking enough. Eric Snow is the starting point guard for the Philadelphia 76ers.

Doug Stern
Triathelete

How and what I eat before exercise depends on many factors, the distance or duration of a race or workout, how long I've been training, the weather, but one thing always is constant: fluid intake, which is 8 ounces every hour throughout the day. During intense exercise, you can sweat as much as 8 ounces every 20 minutes.

When I was competing, I trained about two to three hours a day, and I would lose about 8 ounces of sweat every 20 minutes or so. To keep myself hydrated, I would drink gallons of water mixed with powdered vitamin C and electrolytes throughout the day. But during competition, I, as well as many other triathletes, drank a mixture of water and flat cola, which we mixed beforehand. We did this because the cola contains caffeine to keep you up, and it is easily digested.

My competition diet was high-carb and healthful, but I've always focused more on when I eat than what I eat. If a race were on Saturday, I would' carbo-load, fromWednesday on by keeping my meals constant but decreasing my activity level. That means a breakfast of cereal and fruit; lunch consists of pasta or a bagel and vegetables; and dinner contains meat or chicken for protein. The night before a race, I would have a big lunch and a very small dinner, if at all, to keep my bowels fairly empty. The morning of a race, I would only have coffee and cereal at least 1 hours before the start of the race.

Doug Stern has competed in nearly 40 triathlons, a race consisting of a 2.4-mile swim, 18-mile run and 50-mile bike race. He wrote a training column for Triathlete magazine and currently teaches swimming in New York City.

Paul Bonds
Rodeo Bullfighter

As a rodeo clown, my job is to protect the cowboy  to distract a raging bull long enough for the cowboy to get away. It's tough and dangerous work, and you have to be in top physical condition. A rodeo cowboy has to last eight seconds on a bull whose mission is to throw him, but I'm out there working for that eight seconds, the next eight seconds, the next eight seconds one cowboy after another, for the entire night.

VIDEO Reveals SECRETS to Transform Your Body Faster
Personal Trainers: Train More Clients, Make More, Have More Freedom