Want Faster Results? Try These 3 Food Tricks.

Working out hard is an essential part of any fat loss plan. It sculpts your muscles, raises your resting metabolism, whittles down your waist and gives you functional strength and endurance.

The only catch is that you can seriously slow, or even reverse, your results by eating poorly. There's nothing quite as frustrating as when you are working out like a champ only to face the same belly rolls each morning.

To keep you from giving up in frustration, try these 3 Easy Food Tricks to amp up your results.

Why am I calling these tricks? A trick usually implies that someone is getting fooled, and, well, in this scenario you're that someone. These tricks will fool your taste-buds and your mouth into thinking that you're eating your regular favorites, when, in fact, you'll actually be eating a meal with fewer calories, fewer carbs and more fiber.

This means quicker fat loss and smaller belly rolls.

That sounds fantastic, right? So let's dig right in...

Easy Food Trick #1: RICE
Rice is a big part of many a meal. There's white rice, brown rice, stir fried rice, sticky rice, wild rice and the list goes on. All of these kinds of rice (yes, even brown rice) are packed with carb and calories. This is great, if you are a growing child or an athlete, but not so great for someone like you with a fat loss goal.

Rather than give up rice completely, because that would make your veggies and meat look really lonely on a half-empty plate, let's turn to Easy Food Trick #1.

CAULIFLOWER RICE: Now, don't get skeptical on me until you give this food trick a try. To make rice from cauliflower first wash it and trim the leaves and stems. Chop into small pieces and then run those pieces through a food processor with the grating attachment. This will result in a rice-like consistency. Place the cauliflower rice in a large skillet with a Tablespoon of olive oil and cook over medium heat for about 5 minutes. Season with salt and pepper and you are good to go. Serve your normal vegetable and meat dishes over a bed of cauliflower rice just as you would traditional rice.

Easy Food Trick #2: NOODLES
Have you ever noticed that when you crave your favorite pasta dish, you're actually just craving the sauce? Noodles alone are bland and unspectacular. The magic, as well as the protein, is in the sauce.

Noodles, like traditional rice, are packed with calories and carbs that get in the way of your fat loss results. So, rather than just eating a bowl of sauce, try Easy Food Trick #2.

ZUCCHINI NOODLES: Again, try this trick before you knock it, I'm guessing that you'll be pleasantly surprised. Wash a zucchini, and then run a vegetable peeler down its sides, creating long, wide noodles. Stop when you reach the inner, seedy part of the zucchini. These raw, zucchini noodles do not require any cooking, simply throw them onto your plate and top with your favorite pasta sauce. (Of course, I'm assuming that you're not going to use a white, cream-based sauce, but that's another article for another day.)

Easy Food Trick #3: BREAD, BUNS, TORTILLAS
Cauliflower rice and zucchini noodles are all find and dandy for those meals that you prepare at home, but what about your meals eaten out? Many restaurant meals revolve around bread, buns or tortillas. These things are tasty, yet filled with calories and carbs that add to those annoying belly rolls.

That's when you turn to Easy Food Trick #3.

THE LETTUCE WRAP: This trick is more popular than the first two, so you may already be familiar with it. How does it work? When ordering your meal, be it a sandwich, burger or tacos, ask that it be wrapped in lettuce in place of the bread, bun or tortilla. Most places are really cool about it, and you end up getting to eat the good part of the meal – the meat and flavors—without the carb-filled extras. If for some reason the restaurant is unable to wrap it in lettuce for you, then ask for the filling to be placed on a pile of greens and eat it with a fork.

Try these 3 Easy Food Tricks out for the next 30 days, and see how quickly your fat loss results ramp up. The improved results will motivate you to workout harder and more consistently, which will then add to an even greater level of fitness.

Tricks Become Tradition

The real fat loss benefits from the 3 Easy Food Tricks above come when you make this way of eating a part of your lifestyle. It may sound strange or hard at first, but – like anything—once you grow accustomed to that style of eating it will feel comfortable, and you will be leaner!

From the Desk of John Hall Studios

Bye bye baby-weight: how to regain your figure post-pregnancy

Whether you’re a new mother or not, I bet there is something in today’s article that will help become more fit, gain confidence or just learn a little empathy.

No matter how or why you’ve gained weight, know that it takes as long – if not longer – to lose that weight again.  Pregnancy is a special time and new mothers need to concentrate on their baby but you  may need to reprioritize if you are still blaming a spare-tire on baby weight, three years later!

Dads-to-be often gain baby weight too – if someone around you is eating more then the temptation to join in is hard to refuse. This week, I’m going to share five tips that will help you regain the figure you want.  I’m focusing on how to reclaim your pre-pregnancy body because it’s a message I relate to strongly.

During my last pregnancy I was carrying triplets and, with four months to go, I was put on bed-rest which meant my activity levels plummeted. Over forty weeks I gained 70lbs and I was nearly as wide as I am tall!
Finally welcoming my new babies to the world and introducing them to their big brother and the rest of the family was magical. I think the sole focus for new parents should be enjoying every second with their new little human because they change so quickly.
Since it takes forty weeks to gain baby weight then you should give yourself at least forty weeks to lose the weight too.  When we see airbrushed photos of celebrities who have six-packs within weeks of giving birth, we shouldn’t try and compare ourselves.  A sensible approach – giving yourself plenty of time to be with your baby and learning to balance the diaper changes, feedings, and lack of sleep is much better than looking at yourself in contrast to a pampered celebrity.

Stay safe.  New mothers need to be careful when they first begin exercising. Check with your doctor about when to recommit to exercise: without exception your joints may be weak and your body may be sore.

As soon as I received the all clear to start exercising again, I tried to jump straight into exercising intensely and it was too hard.  I learned that I need to be kind to myself and be patient. Rather than make my mistake of rushing in too quickly – try these weight-loss, figure-regaining tips.

Post pregnancy tip 1:  make time

Trust me, I know that as a new parent you don’t have time but you have to grab a moment when you can. Try to find some time every day – aiming for 10 minutes is a good start. Ask a family member or your partner to make a commitment to give you a break or put it in your schedule during baby naptime. If you’re already back at work, then try to fit in a walk around the block at lunchtime. It’s hard but exercising will ultimately give you more energy.

Post-pregnancy tip 2:  no more excuses

Try to at least walk, stretch or do something that involves moving every day. Exercise naturally boosts your energy levels so don’t hide behind excuses. Knowing you are doing something positive for yourself, when you’re also realizing that your life is no longer all about you, may help you get motivated and better adapt to the new person in your world.

Post-pregnancy tip 3:  be creative

I’ve said it before: any time exercising is better than no time. You need to be resourceful, so try jumping rope, adding in  squats while washing baby bottles, and doing crunches in bed. This might all sound crazy but it’s a workable way to fit in activity. It worked for me: my 10 minute routine in my bedroom each morning and evening was enough to start pushing me back to fitness.

Post-pregnancy tip 4: focus on your core

Work on your posture all day because pregnancy alone can mess with your posture and balance. Lifting a growing baby, bending over a crib, pushing heavy strollers and more … means that your postural muscles may need stretching throughout the day. Holding in and contracting your abdominal muscles will help strengthen them, so pull in your tummy a few times a day – whenever you remember – and each time you’ll be developing your muscles. Go ahead; pull in your tummy right now!

Post-pregnancy tip 5: eat well

Aim for quality nutrition every day. I saved the most important tip for last because immediately post pregnancy is not a time for fad diets that deprive your body of essential nutrients. Starving your body is never a good solution for weight loss. A smart calorie-controlled diet that provides your body with essential carbohydrates, fats, protein, vitamins and minerals is a much better choice because it is sustainable long term.
Learning how to balance your caloric intake and caloric expenditure will help you to lose weight at sustainable rate. If you are nursing, however, you must check with a health professional to ensure you consume enough calories to produce nutrient-rich milk.

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Make time to play, head outdoors and keep moving. Every step will help you regain control of your figure.

That’s it – I hope that when you read my tips they seem manageable.  I am so passionate about helping people to reclaim their body after a baby because I’ve dealt with the insecurity that come with body changes. I’ve admitted before that I cried, I turned to comfort foods to make me feel better, and I did all the wrong things before I decided to get smart and practice what I preach. I spent a good four years getting my fitness levels back up and at times it was hard but I believe it was worth the effort.
Now I love my post-pregnancy body, it’s stronger than ever and I use it to run around the soccer field with my kids, hug them when they (or I) need comfort and I love to jump and dance to make sure all of us stay smiling.   Being fit has helped me keep my energy levels up and that’s important if you have four rambunctious children running around and demanding attention.  Losing the weight was part of my goal but fully committing to taking part in my life was the best outcome!
Start your journey today with commitment and a smart approach because you may just surprise yourself.

Written by Samantha Clayton, AFAA, ISSA.

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Yogurt and probiotics promote digestive health.

If you’ve spent any time in the yogurt section of your local supermarket lately, you might see more and more products that highlight their “live active cultures” – a nice way of saying that the yogurt is full of bacteria.

While the idea of consuming bacteria in the diet may not sound appealing, probiotic bacteria found in yogurt and other fermented dairy products can promote digestive health.

Probiotics are beneficial bacteria that help maintain the proper balance of the microorganisms (called flora) that live in your digestive tract.  Your digestive system is home to hundreds of types of probiotics, and these helpful bacteria keep the growth of other, potentially harmful, bacteria at bay – thus promoting healthy digestion.

The bacteria in your system also help to break down foods that are resistant to normal digestion, allowing you to obtain more nutrients from your foods.  In the process, gas is produced – but we have other gas-guzzling bacteria that keep its production in check.  So, a healthy balance of these various intestinal ‘bugs’ is key to a well-functioning digestive tract.

One of the most common strains of probiotic bacteria that reside in your intestines is Lactobacillus acidophilus, which is found in yogurt.  When you eat yogurt that has ‘active, live cultures’ (the label will tell you), you can be assured that you are consuming this healthy probiotic.

Written by Susan Bowerman, MS, RD, CSSD. 

Weight loss plateau? Do this now!

Have you hit a weight loss plateau? Has your fitness plan stalled and you don’t feel you’ll reach your goals?  Don’t worry, you’re not alone. I can help you power back up and start seeing results again.

If you ever feel that you are doing everything just right with your fitness and nutrition plan but your results don’t seem to represent all of your hard work then I have a simple but effective piece of advice. Hitting a fitness or weight loss plateau is a very common problem in the world of sports performance and general weight loss. There are many theories on why our bodies sometimes hit a temporary yet frustrating roadblock but, by thinking outside the box, you can power through the frustration and start seeing results again. Keep on reading and you may be surprised at just how easy it can be to jump-start your flat-lined results.

All you need to do is take a few days rest in order to kick start your results.  Honestly – I’m not crazy or cracking one of my usual jokes – you need to do something really different to put body back on track and move past your fitness or weight loss plateau. I believe that if you’re ready to break free from a weight loss plateau or prevent yourself from hitting a future roadblock then a good rest may just be the magic ingredient you need.
Being consistent with your activity level and nutrition plan is an important strategy when it comes to sports performance, weight loss and fitness but have you ever heard the old saying that “too much of a good thing can be a bad thing”?  In my opinion this saying is especially true when it comes to overexerting your body. Pushing your body to the point of exhaustion can spell disaster for your fitness level and weight loss goals. A plateau can happen at any point if you don’t schedule some quality down time into your program.
Three great reasons to rest your body
Here are my good reasons why a rest is sometimes more beneficial than a training session.

1. Avoid fatigue
   Your body needs to re-generate, restore and repair itself often. The most effective way for your body to naturally heal itself is for you to rest. Overworked muscles and overstressed joints just don’t perform as well and luckily our body lets us know when our muscles are overworked.  Your pain receptors will make movements uncomfortable and your joints can become tender when you push your body too hard. The nervous system also needs time to rest in order to adapt and improve from training.

Always listen to your body and rest if you are sore.

1. Natural Cycle
   Athletes train in cycles for a reason, the timing of training may vary from athlete to athlete but one common factor in every athlete’s training program are pre-planned rest days. One of the main reasons athletes rest is to avoid fatigue, but resting the body also helps athletes avoid common overuse or stress injuries. Many athletes notice an improved general performance after taking time off from training.

A well-rested body will get better results than a tired one.

1. Spark Excitement
   If you are putting your body through the motions day after day, you can become complacent and your exercise intensity is likely to drop without you even realizing.

Have you ever seen a dog that hasn’t been walked for a few days? As soon as the dog goes out, it’s like a whole new world and they are just so excited. Well, it can be the same for humans when we’re working out.Taking a day or two off from your current workout routine can make you come back to the gym with a renewed commitment and excited approach.
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There could be many factors that impact your results but if overtraining is one of them it is easy to fix with a simple day or two of rest. My goal is to help you discover ways to improve your current fitness level and emphasize that you should to listen to your body. We are all individuals and our bodies adapt at our own personal rate: giving your body adequate rest so it can be strong for your next workout is a smart approach to achieving sustainable results.
You only have one body so use it wisely.
Although I am encouraging you to add a few rest days into your intense training weeks, this is not an excuse for you to sit on the couch and do nothing all the time! A simple change of routine or incorporating activities that are at a lower intensity such as a gentle walk or swim are acceptable rest day activities.  Occasionally my family enjoys a ‘duvet day’ where we sit back, relax and read or watch movies.  We’re usually active and we like getting out and about but now and then it’s good for everyone to recharge.
I know that taking a rest definitely improves my performance and helps me reach the next fitness level.  So, aim for one or two rest days a week but keep your completely inactive couch days to a few times a year!
Let me know if you’ve seen the benefit of rest days too. I love that something so simple can have a significant impact on breaking through a fitness or weight loss plateau – even if it does sound counter-intuitive.

Written by Samantha Clayton