To lose weight and or change your body composition means you have to be willing to mix things up.
A walk at 60% heart rate for 30-60 minutes a day is not going to cut it. You have to be willing to sweat, to pant, to feel the burn.
Mix it up ... use HIIT (High Intensity Interval Training) training or Tabata intervals ... interval training is a great way to lose fat but everyday would be too much ... and could lead to overuse injuries.
I suggest you mix up your intensities between high and low as well as mix up the type of movements you do. Cross training helps avoid injury. Always include functional activities inside your workouts and warmups or cool downs.
For example, you could do one day hard, one day easy. You could include heavy weightlifting, restorative yoga, and cycling at various intensities as part of your weekly routine.
Variety, it is the spice of life!
8 Health Benefits of Eating Foods with Protein
1. Boost Muscle Mass
Eating enough protein is necessary to build and maintain healthy muscle mass, while also supporting tendon, ligaments and other body tissue. So, protein is important for bodybuilding, but it’s also necessary for developing leaner muscles as well. When your diet is lacking in amino acids, “muscle wasting” (or muscle atrophy) can take place when your muscle fibers are broken down to support your body’s energy needs.
Protein is especially important after exercise, since physical activity like strength training purposefully damages muscle tissues so they can repair and grow back stronger. For the process to happen effectively, you need some extra protein to help repair the damage. While protein alone won’t enhance athletic performance, research shows that eating protein before and after exercise helps increase muscle recovery, promotes muscle synthesis and serves as effective muscle ache treatment.
2. Help Manage Your Weight by Filling You Up
Although some research studies show conflicting results regarding high-protein diets versus low-protein diets for maintaining an ideal weight or losing weight fast, there’s plenty evidence that protein helps make you feel full and can prevent overeating. While dietary or lifestyle change must be personalized for weight loss to be effective, studies show that controlled calorie intake in association with a moderately high protein intake can be an effective and practical weight-loss strategy.
Some of the reasons this is true? High-protein foods cause increased satiety to a greater extent than carbohydrates or fats, so they can prevent overeating and snacking. It’s usually much easier to overeat carbohydrates, especially if they’re refined or sweetened, than it is to overeat healthy protein foods. Eating protein also creates a process in the body known as thermogenesis, which requires the body to expend more energy (calories) in order to digest food. At the same time, protein helps ward off muscle loss that can result from a low-calorie diet, which makes certain proteins superfoods for weight loss.
3. Stabilize Blood Sugar Levels
Insulin is a hormone that’s required for carbohydrates, fat and protein to be metabolized. However, carbohydrates require much more insulin than fat or protein does. The major determinate of blood sugar levels is the glycemic index response from the foods you eat, so while eating high-carb and high-sugar foods results in fluctuations in blood sugar levels, eating protein does the opposite.
Eating foods with protein has a minimal effect on blood glucose levels and can, in fact, slow down the absorption of sugar during a meal. This means a high-protein diet can help prevent spikes in blood glucose, which is especially important for preventing type 2 diabetes, balancing energy levels, and keeping your appetite and mood in check.
4. Improve Your Mood
Certain amino acids from protein foods are needed to balance hormones naturally, control your mood and act as a natural remedy for anxiety. Proteins help neurotransmitters function and synthesize hormones like dopamine and serotonin that calm us and keep our outlook positive.
Many people who are lacking in key amino acids start experiencing weakness, moodiness, and increased anxiety or signs of depression for this reason. Because protein helps stabilize glucose in your blood, it also prevents mood changes, irritability and cravings that can occur due to fluctuating blood sugar levels.
5. Promote Healthy Brain Function and Learning
Proteins are needed to make enzymes, hormones and neurotransmitters that are critical for cognitive function. As your mother may have told you when you were a kid, eating a healthy breakfast sets the tone for the day and prepares you to learn and remember information.
The brain requires a steady supply of amino acids in order to keep concentration, focus and energy levels up. Studies show that when amino acid deprivation takes place, learning and coordination suffers, but once all necessary amino acids are reintroduced into the diet, learning and motor skills improve.
6. Help Maintain Strong Bones
Many studies now show that a positive association exists between eating more foods with protein and better bone health. The effects of protein on bones also relate to the specific protein foods being eaten and intake of important bone-building nutrients like calcium and magnesium. A diet high in protein from whole, nutrient-rich foods can heal broken bones and prevent bone weakness, fractures and even osteoporosis by increasing calcium absorption and helping with bone metabolism.
7. Protect Heart Health
Some studies show that an inverse relationship between protein intake and risk of heart disease has been observed in adults, as higher protein diets appear to one of the natural remedies for high blood pressure. Also, substituting carbohydrate foods with protein results in lower LDL “bad” cholesterol and triglyceride levels. One reason this might be true is because higher protein diets balance blood sugar and tend to help prevent other heart disease-related causes, including obesity and diabetes.
8. Slow Aging and Promote Longevity
One of the key roles of protein foods is helping the body synthesize glutathione, often called the “master antioxidant.” Glutathione is stored within our own cells and helps us detox and reduce carcinogens that age us. Animal and human studies both show that adequate protein intake is crucial for the maintenance of glutathione and helps the body stay in a state of balanced “homeostasis.” Glutathione deficiency contributes to oxidative stress, which plays a key role in age-related diseases like Alzheimer’s disease, Parkinson’s disease, liver disease, cystic fibrosis, sickle cell anemia, cancer and viral infections.
Research shows that a diet high in balanced amino acids from protein foods can help treat muscle loss due to aging (called sarcopenia). A diet that has adequate levels of protein helps slow the aging process by keeping muscle mass intact, supporting strong bones, and maintaining high cognitive and immune function. In the elderly, amino acid deficiencies can potentially lead to eye problems like cataracts, heart problems, muscle loss, weakness and mood changes.
As you age, your body is less capable of synthesizing amino acids on its own, which is one reason why the amount of muscle you have tends to decrease over the years while fat accumulates. This makes it even more important for you to eat plenty of protein-rich foods to support not only a healthy body weight, but to keep your memory sharp, energy up, and strength and balance in place.
How much protein should you consume
The RDI ( recommended daily intake) of protein for adults who are at an average weight and activity level is:
More ideally, your intake your body weight and multiply that number by 0.5 - 1.2 depending on your activity level, your protein needs go up with activity. The result is the amount in grams of protein you should ideally aim to eat each day.
What Is Protein and Why Are Protein Foods So Important?
What exactly are proteins?
Proteins are considered long chains of amino acids, which are the important molecules we get from our diets. Amino acids can be found in many different types of foods, even vegetables, but the highest sources are those that come from animals — like meat, dairy, eggs and fish — plus to a lesser extent certain plant foods like beans and seeds.
Proteins are long chains of amino acids, which are essential molecules for all metabolic processes. Amino acids, such as glutamine, arginine and glycine, allow for the break down, transport and storage of all nutrients, including proteins, fats, carbohydrates, vitamins, minerals and water.
The body can make some amino acids on its own, but it depends on protein foods to obtain the rest, which are considered “essential” amino acids because we can’t make them. Research shows that amino acids hold great promise in the prevention and treatment of many metabolic diseases, including cardiovascular disorders, infertility, obesity, diabetes and neurological dysfunction.
Although amino acids are separate chemical compounds that are stored in a range of different foods, in the body they’re held together by peptide bonds. Without enough diverse protein food sources in your diet, you risk becoming deficient in certain amino acids. The result? Low energy, trouble building muscle mass, low concentration and memory, mood swings, unstable blood sugar levels, and trouble maintaining or losing weight.
Proteins are used every day to keep the body going. Because they’re used to develop, grow and maintain just about every part of our body — from our skin and hair to our digestive enzymes and immune system antibodies — they’re constantly broken down and must be replaced.
When you don’t eat a range of foods high in protein, you become at risk of deficiencies in certain amino acids, which can result in many health issues. If you are struggling with the following health concerns, it may be due to a protein deficiency:
Finding what it is that motivates you is definitely part of the key to success. Find what it is you desire and let it be the fuel to channel your passions into creating the lifestyle you want. For me working out is a way of life ..a lifestyle I have adapted so that I can freely enjoy all activities and never feel limited because I am not fit enough. I like being able to enjoy all that I can with my family, friends, and feeling confident enough to take on new challenges. This motivates me and keeps me focused. That being said there are so many things that can motivate you. I have some clients who are motivated by keeping up with their children and others who are motivated to compete in racing or competitions because it makes them feel alive or accomplished. The key is to sit with it ... to go deep within and find what makes you tick... once you figure it out you need to be sure to implement activities that bring you joy, that feed that inner drive or genetic make up.
Here are a few questions you can ask yourself ... maybe they will help you discover your Motivator!
What do you enjoy doing day to day .. are you an avid rock climber or a dedicated sport enthusiast ? Are you most comfortable in the kitchen whipping up elaborate recipes? Do you find satisfaction in creating art ? What hobbies do you enjoy ? Are you a team player or a lone wolf? When do you feel the happiest? Think back over the years what type of activities made you smile ?
Now dig deeper.. what is it about these activities that you enjoy? Is it the satisfaction that comes from making something from nothing? Is it the sense of accomplishment? Maybe its the warm feeling you get from helping others? Maybe its how accomplished you feel when you learn something new?
Discovering the truths under these types of questions will help you reveal what is required or most effective in keeping you on track and staying motivated! For example if your a lone wolf and enjoy the satisfaction of challenging yourself maybe weight training would be a good fit. If you love being with others and working as a team maybe joining a sports team or fitness class or some form of group training would bring you joy!
Inspire to discover that what is Within...
On the eighth day of Christmas my Inspire Coach gave
to me :
15 v-ups ( or situps),
1 minute knee ups..
20 plank rows ..
25 mountain climbers ..
And 30 Sumo squats !!
2 Tbsp olive oil
2 purple onion
½ cup finely chopped celery
Sea salt & fresh Pepper
6 cups fresh spinach
6 cups fresh arugula
1 tsp water
1 cup basil
¼ cup chopped cilantro
4 egg whites and 1 yolk
2 Tbsp of tomato paste
¾ cup of low sodium vegetable or chicken broth
2 ½ lbs of ground turkey breast
¾ cup Oat Bran
¼ cup ground flaxseeds
Heat Olive oil in pan and cook the celery, and onions
until tender. Remove and set in
bowl. Cook the spinach, arugula,
basil and cilantro until tender ( wilted)
In a large bowl add egg whites, yolk, paste and stock.
Mix well, add ground turkey , oat bran, flaxseeds, onions and celery. Mix
Put half of the mixture in a 10” loaf pan and top with
the greens, fill with remainder of the mixture. Bake @ 375 for 1 ½ hours. Remove from oven
and let cool 10 minutes before slicing into 1 inch thick slices.
Brown Rice and Apple Stuffing ( Eat clean diet cookbook)
1 ½ cups Brown rice uncooked
2 cups natural apple juice plus 1 ½ cups
2 tsp olive oil
1 crisp apple
½ cup brussel sprouts chopped fine
4 cloves garlic ( through a garlic press)
1 carrot, peeled and chopped fine
1 cup celery, diced
½ cup oat bran or wheat bran
½ cup dried cranberries
1/3 cup slivered almonds
½ tsp poultry seasoning
¼ tsp thyme
Fresh black pepper
Make rice according to instructions ( use the
combination of 2 cups natural
juice and 1 ½ cups water for the cooking liquid.
Place olive oil in a large skillet and heat over medium
heat. Cook all chopped fruits and vegtables until they are crisp not soggy. Add
cooked brown rice, bran , cranberries, almonds and seasonings. Toss
Came across this recipe, tried it , made a couple changes and love it!! Enjoy!
1 cup old fashioned or quick-cooking oats, dry
1/4 cup quinoa, dry + 3/4 cup water
1/4 cup shredded unsweetened coconut
1/3 cup unsalted sunflower seeds
1/3 cup hemp hearts
1/3 cup dark chocolate chips or cocao nibs
1/3 cup dried cherries, raisins or cranberries
1 tsp vanilla extract
1/2 tsp sea salt
1 tbsp peanut or almond butter
1/4 cup honey or maple syrup
Combine the quinoa and water in a small saucepot and bring to a boil. Reduce
heat and simmer for about 12 minutes, until quinoa has absorbed all the liquid.
Fluff and scoop quinoa into a large mixing bowl.
Add sunflower seeds, oats, dried cherries and coconut to quinoa and mix well.
Bring honey to a simmer on the stove then stir in the vanilla extract and pour
on top of nuts and seeds. Mix until well combined.
Let mixture cool before adding the chocolate chips, peanut butter and sea
salt. Mix well with your hands so the peanut butter is evenly dispersed but be
careful not to melt the chocolate chips!
Using wet hands, gently roll mixture into golf ball-sized balls. Place balls
on a plate and chill for at least two hours until firm.
Blend together 1/2 cup large flake oats (not instant),
2/3 cup egg whites and 1/4 tsp cinnamon until smooth.
Add batter to a lightly greased skillet. Make your pancakes
and top with more cinnamon and stevia or fresh fruit and
greek yoghurt. Make extra and spread with all-natural
almond butter as a snack!
Coreen is a Personal Trainer and Lifestyle coach who loves to share Health and Wellenss information to help motivate others.