Fat Los Part II

Don’t!
Don’t eat high fructose corn syrup, trans fatty acids and stay away from the word enriched

• Why? They make you fat, cause cancers and are not good for you. Enriched means many of the nutrients have been taken out and need to be added back in.

 

Do!

Drink 3 to 4 cups of Green Tea a day

• Why? Green Tea has be proven to increase fat loss. Green tea contains a substance called Catechins that stimulate the body to burn calories and rev up your metabolism. They also have anti-inflammatory effects and anti-cancer properties.

 

Don’t!

Don’t eat fruit or drink fruit juices for 7 days (except apples).

• Why? Fructose raises insulin levels which makes it easier for the body to store fat.

 

Do!

Eat an apple for a snack.

• Why?Apple have pectin which is an appetite suppressant.

 

Don’t!

Don’t do steady state cardio. Steady state cardio is the slowest and least effective way to burn fat. What is steady state cardio? Sitting on a bike, jogging on a treadmill or using an elliptical machine for a comfortable pace and a time duration of 30 to 45 minutes.

• Why? It makes you fat. How? By raising cortisol levels. What really matters is the amount of calories you burn after you workout which is why resistance training and interval training are so effective at burning fat. They elevate your metabolism for up to 36 hours. Steady state cardio does NOT!

 

Do!

Do Interval or HITT training.

• Why? Interval training can increase the metabolism for up to 36 hours after you have finished.

Examples: • In a Gym: Get on a bike or a treadmill and warm up for 3 minutes. Then work hard for 2 minutes and easy for 1 minute. Repeat 4 times. • What is hard, a rate of perceived exertion of 7 or 8. Meaning if I were right next to you and asked you how hard you were working from a scale of 1 to 10, 10 being the hardest, you wold say 7 or 8. Your breathing when working hard would be Deep and forceful inhalation, labored breathing and can not talk.

Note: If you are on treadmill, the easiest way to do this to raise the incline 3 to 4 levels). • Outside: Run hard for 2 minutes ( sprinting as fast as you can) and walking for 4 minutes or light jogging if you can handle it. Repeat 4 times.

 

Do Take Fish Oil!

Take 4 to 6 grams of fish oil every day.

• Why? It stops inflammation, lowers heart disease, lowers blood pressure, helps with joint pain, helps prevent cancer, raises serotonin which is the happy feeling hormone (depression) and turns ON the fat burning cells and turns OFF the fat storing cells.

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Do's and Don'ts for Fat Loss - Part 1

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Don’t!
  • Don’t eat breakfast!   Huh! Why? Cortisol is the hormone that wakes you up and so it is highest in the morning. It is also the hormone that breaks down fat so you don’t want to interrupt it with food.  Try it for 7 days and see if I am not right. Make your first meal 2 to 3 hours after you wake up.
Do!
  • Drink coffee in the morning with a tablespoon of whole cream (or half and half). And eat a tablespoon of organic coconut shavings. Why? The fat in the cream and coconut will speed up your metabolism and stop your hunger cravings. Try it. If you don't like coconut then just have the whole cream with your coffee but no sugar.
Don’t!
  • Don’t eat cheeses, white breads, white rices and white pastas, pastry of any kind or drink beer for 7 days. Why? It raises insulin levels which increases belly FAT.  Drink a glass or two of red wine with dinner, if you want a drink. I do!
Do!
  • Make your sandwiches using lettuce leaves instead of bread.  If you use mayo, use canola mayo or veganaise as it does not have high fructose corn syrup.  Replace pasta with broccoli (boiled, steamed or even sautéed) for pasta dishes.   Why? The less breads, grains and sugars you have in your system, the faster you drop body fat!
Do!
  • Add lime juice to your water. Why? While limes and lemons are acidic, they leave an alkaline residue in your system which helps the body break down more fat. They also increase the production of hydrochloric acid which is very good for your digestive system.

Easy fat loss and Paleo lunch, dinner or snack to make!

Baked avocado with egg Easy fat loss and Paleo lunch, dinner or snack to make!

  • One Avocado
  • Eggs (either chicken eggs or quail eggs)
  • Salt and Pepper
  • Olive Oil

Cooking Instructions

  • Preheat oven to 350-400
  • Cut the Avocado in half, take the seed out and leave room in the middle to but the cooked egg over easy in the middle.
  • Coo the egg in a frying pan with a little olive oil, pan on med-hi, cook the egg to how you like it.
  • Place the egg over the whole in the avocado and place both on a baking sheet for 10 minutes to create an incredibly creamy texture out of the avocado, 5 minutes can be sufficient.
  • Take out of the oven, drizzle a little olive oil on top, salt and pepper and you are done

Healthy Turkey Eggplant and Zucchini Lasagna

Healthy Turkey Eggplant and Zucchini Lasagna

  • 1/2 small eggplant, cut lengthwise in 1/4 inch slices
  • Pinch freshly ground pepper
  • Pinch cayenne pepper
  • 1/2 small zucchini, cut lengthwise in  1/4 inch slices
  • 4 ounces ground turkey breast
  • 1/4 teaspoon ground coriander
  • 1/2 cup of Marinara sauce
  • 1 teaspoon chopped fresh basil

Preheat oven to 400 degrees F. Lightly coat a nonstick cookie sheet with a nonfat vegetable cooking spray. Place eggplant and zucchini slices on the sheet, cover with foil and bake for about 15 minutes or until lice are soft. Remove from oven and set aside.

Heat a skillet over medium heat and coat with nonfat vegetable cooking spray. Place ground turkey coriander, black pepper, and cayenne pepper in the skillet and sauté until brown, approximately 3 to 5 minutes.

Lasagna assembly: Lightly spray an oven proof baking dish with nonfat vegetable cooking spray. Alternate layers of backed eggplant, ground turkey marina sauce, and baked zucchini. top with marinara sauce. Repeat the process if necessary.

Bake for 15 minutes or until heated through. Top with fresh chopped basil.

 

 

 

Stop Fat Loss During the Holidays!

We've all been there. The last bite is barely down your throat when the shock. I have just eaten 800 grams of carbohydrates and I have wasted the last  three months of working out. As the holidays and parties begin to roll in, keep an eye on your binges so that you don't waste all the gains you made during the spring and summer. What can you do before a binge meal?

  • Do HITT workout.
    • High-intensity interval training- short bouts of extremely intense work with easier recovery efforts. It can help burn calories even as you are shoveling them down your mouth. The process of restoring the body to its rested state after a bout HIIT can boost metabolism for hours.
  • Study.
    • Baylor College of Medicine in Houston measured the energy expenditure of subjects for 24 hours after either a bout of low intensity exercise or high intensity intervals. The subjects in the low intensity group cycled at 50 percent of their max effort for 60 minutes. The high intensity subjects performed two minute intervals, shifting between 100 percent effort and a less strenuous recovery spin. Scientist found that the high intensity group expended more energy during exercise, during recovery and eve while sleep over the next 24 hours.
  • Some other tips to help you with the binge.
    • Drink Water
    • Train Legs the Next Day
    • Drink a fiber supplement before the party or on the day of the binge.