Healthy Foods We Love: BREAD!

By Jill Coleman

Let’s face it, everyone loves bread!  BUT, it is virtually impossible to effectively lose fat and maintain that loss if you are consistently stuffing yourself with the white stuff: refined carbohydrates, aka sugar, is public food enemy #1.

However, in our first of many “Healthy Foods We Love” pieces, I couldn’t resist blogging on the ONE BREAD that is ME-certified and can be eaten everyday.  As I am now dieting for a fitness competition, I savor the good carbs I get to eat everyday, and this is one of them: it is called Healthy Hemp Bread and it can be found with a purple wrapper in the frozen foods section of Whole Foods Market.  Also found here: http://www.frenchmeadow.com/products/breads-rolls/hemp-bread

Eat 2 slices in the morning with 2 tbsp of natural nut butter or with some lean meat at lunch.  I eat 1 slice per day, dry, with my egg white omelet in the morning post-workout.  Yum!

Nutrition Info:

Serving Size – 2 slices

Fat – 5g
Carb – 24g (5g fiber!!)
Protein – 13g !!

ME CARB RULE:
Total Carb – Fiber – Protein = should be 10 or less
24 – 5 – 13 = 6 = Good to go! Enjoy!

 

Knee Pain.

Jade Teta ND, CSCS

Interestingly many people complain of knee pain when starting an exercise program.  This is especially true of intense workouts like Metabolic Effect which use the large muscles of the legs to generate a strong after burn effect.  It is useful to know the difference between discomfort and pain as a result of stronger muscles and tighter ligaments and tendons (a good thing) versus knee injury.

Good vs. Bad knee pain

One easy way to distinguish good from bad knee pain is where it occurs.  When the legs are challenged the muscle holding pattern changes.  This can adjust the tracking of the patella and alter the ligament and tendon behavior around the knee joint.  The tell-tale-sign this is a positive change that is making the knee stronger is when it occurs on both knees. In addition, going up and down steps will usually stress the ligament and tendons of the knee as they are adapting to increased demand.  This means that you will often feel the knees going up or down steps.  Again, this is usually a sign the legs are getting stronger when it occurs on both sides. If the pain is only in one knee this may be cause for concern.

Another way to tell good knee pain from bad is how the pain feels and where it is located.  Good knee pain often occurs just above the knee or superficially around the knee.  Bad knee pain often is felt behind the knee, deep in the joint, or pinpointed in a particular spot.  Good knee pain is often diffuse and hard to pinpoint and does not interrupt normal knee movement. A better description of this is discomfort, not pain. In this case the knee just “feels sore”, almost like a sore muscle, yet a little more pronounced. Bad knee pain is often sharp, concentrated, and will cause you to alter the range of motion of the knee and can often stop you in your tracks.

Treating knee pain

For good knee pain the treatment is almost always stretching the front of the legs (a quad stretch) and continuing to engage in strengthening activity.  This pain will usually resolve in 3 weeks and rarely last more than few months and will result in a stronger joint.  Stretching is imperative.  Dynamic (moving) stretches are best before exercise while static stretches are best after.  Avoid sitting for long periods without of time without moving the joints and stretching the muscle in the front of the leg.

For bad knee pain, it is best to ice the knee for 20 minutes at a time for the first 72 hours.  Over the counter non-steroidal anti-inflammatory drugs can also help.  Knee pain that interrupts your normal walking pattern needs to be assessed by a physician and may necessitate a brief layoff from activity.

The importance of continued movement:

In my opinion the absolute worse thing you can d for any knee pain is decide to stop activity.  Once you stop exercising the knee joint and surrounding leg muscles will become weaker reducing the tolerance for exercise and increasing your susceptibility to injury with even light activity. Exercise to strengthen the leg is essential to restoring healthy knee function to even the most damaged leg.

 

Top 5 Supplements You Can’t Do Without

By Jill Coleman

In the fitness industry, hot exercise protocols, diet trends and the latest gadgets and gizmos are constantly evolving. Monthly, new research comes out advocating a certain type of exercise or diet, and as a consumer, it is difficult to discern what is really effective and what is really hype. Unfortunately, supplementation is one of the trickiest areas because the market is saturated with outlandish claims and “miracle” body transformations, not to mention technical science that has every magazine reader thinking this must be effective: look at the elaborate science! Furthermore, there is such an overabundance of products out there, it can be hard to determine exactly which ones will really make a difference and frankly, which ones are crap.

Supplementation can be a great addition to any optimal health program which already includes correct exercise, proper diet, sufficient sleep and stress reduction. When all of these parameters are realized, supplementation can be a valuable way to get a leg up on your health, performance or physique goals. In other words, taking bottles and bottles of supplements will yield little health or physique outcomes if you are sedentary and do not take care of yourself! With that said, some supplements are more important than others in terms of maximizing fat burning and post-workout recovery, increasing energy, while minimizing fatigue. For the above-average exerciser, these small advantages can go a long way. And while all the minerals listed here play important roles throughout the body, let’s pay particular attention to those functions that may pertain to the average exerciser.

1) Carnitine

Though the research on carnitine has been mixed, new studies using levocarnitine (L-carnitine, the metabolically significant isomer of carnitine) show much promise in its ability to encourage fat metabolism, improve physical performance and recovery. Biochemically, carnitine’s job in the muscle is to facilitate the transfer of fatty acids into the cell’s mitochondria to be used for energy (beta oxidation). Thus, without carnitine, fatty acid oxidation is severely impeded and fat will be spared while carbohydrate or muscle will be used for energy instead. Carnitine’s ability to increase fat burning is illustrated nicely in a review article published in the Annuls of Nutrition and Metabolism in 2000. The study followed 100 obese participants who were put on a reduced-calorie diet and exercise program. Though all participants followed the diet and exercise protocols and lost weight, a sub-group who supplemented with L-carnitine experienced a 25% greater loss in body weight, as well as a reduced BMI by 1.5, compared to the control group. Furthermore, this group experienced lowered blood pressure, blood sugar, total cholesterol and low-density lipoprotein (LDL). Post-exercise benefits of L-carnitine allow exercisers to recovery more quickly from intense exercise.
The same review article highlighted a study that examined recovery following strenuous exercise for 12 participants. Two grams of L-carnitine supplementation for 5 consecutive days yielded a significantly greater recovery measurement for 9 out of the 12 participants. The idea behind which is that L-carnitine supplementation enhances fat utilization for energy and consequently spares glycogen (carbohydrate reserves), allowing for a quicker recovery and higher physical performance in subsequent exercise bouts.

For maximum benefit, look for an L-carnitine tartrate powder and take one serving within an hour of exercise to enhance fat burning, since muscular carnitine levels decrease as intense exercise progresses. Newer studies have even advocated taking L-carnitine in conjunction with caffeine to boost fat-burning effects even more.

2) B-Vitamin Complex

A vitamin B complex supplement contains vitamins B1, B2, B3, B6, folic acid (or folate), B12, biotin and pantothenic acid. These listed make up almost all of the water-soluble vitamins (except for vitamin C), which, from a biochemical perspective means that they are absorbed into the blood, unlike fat-soluble vitamins. All save vitamin B12 cannot be retained by the body for long periods of time; thus, supplementation is vital in assuring adequate intake of these vitamins. All B vitamins are involved in energy production reactions or help with blood component formation. Therefore, B vitamin complexes are most commonly thought of as energy producing and facilitating because of their extensive and synergistic involvement in numerous metabolic processes. Though each vitamin has its place in an optimal nutrition program, of particular interest to any exercise enthusiast are vitamins B6, folic acid and B12.
Vitamin B6 is invaluable from a health perspective, as it is involved in over 100 enzyme reactions that break down protein for energy. Likewise, it is needed to maintain blood sugar levels by helping break down stored carbohydrates (glycogen) for release into the blood stream. Furthermore, one of vitamin B6’s most important roles involves the formation of hemoglobin to carry oxygen, and helping to saturate hemoglobin with oxygen for use in the body. From an immune system perspective, vitamin B6 promotes the growth and formation of white blood cells that fight viral and bacterial infections. It is possible to be deficient in vitamin B6, but since it is found in many plant and animal foods, usually intake is sufficient and many foods are now fortified with vitamin B6.

Folic acid (or folate) and vitamin B12 are pertinent vitamins in the discussion about pregnancy and prevention of neural tube defects in fetuses. Folate and B12 status in pregnant women is related to the development or lack of development of neural tube defects (defects in the developing fetal spinal cord). Study after study has shown the importance of these vitamins in prevention of defects because of their role in converting homocysteine to methionine. High levels of blood homocysteine have been correlated with risk for these defects; and folate and B12’s role in facilitating this conversion to a less harmful compound cannot be understated. Furthermore, elevated blood homocysteine levels are associated with premature heart disease development. Supplementation of folic acid and vitamin B12 in people with high homocysteine levels has been shown to effectively normalize these levels and subsequently decrease this risk factor for heart disease.  The importance of folic acid in the diet has lead to the FDA’s mandate on folic acid fortification in many breads and cereals.

3) Glutamine

Ask any of my clients– I consider glutamine to be a miracle supplement!  Like carnitine, glutamine is an amino acid (product of protein break-down) that is indispensably involved in numerous metabolic processes. Of particular interest is glutamine’s immune system fortification. Many studies have cited the importance of maintaining substantial glutamine stores in the muscles during inflammatory conditions like infection or injury. Glutamine has a profound effect on white blood cell proliferation and promotion of bacterial-attacking immune system components, as well as decreasing infection rates. During times of stress like physiological injury, trauma, infection or disease, glutamine stores in the muscles plummet because of the high rate at which glutamine utilization occurs in the immune system cells. Thus, glutamine supplementation is considered essential in these situations.

Many exercisers may be familiar with glutamine as an often-cited supplement in many bodybuilders’ diets. This is because the quantity of stored glutamine is uniquely related to muscle mass. A study published February 12, 2007 in the Journal of Burns and Wounds outlines the important and potentially life-extending properties of glutamine and its relationship to muscle mass (the main storage depot for protein in the body). The amount of muscle mass that can possibly be generated is limited by the amount of glutamine that is available in the muscles. Hence, a bodybuilder would benefit from this supplement to provide the muscles with sufficient amounts needed for anabolism. The research goes on to identify 0.5mg of glutamine per kilogram of body weight as the recommended supplementation amount to yield anabolic properties, especially effective in people who already have compromised immune systems. Amount of lean muscle mass is apparently paramount in immune system function, since in times of stress, the body begins breaking down muscle for fuel. Along those same lines, glutamine has been shown to promote the release of human growth hormone, which also aids anabolism. For optimal results, look for a high-potency L-glutamine powder formula that contains 100% glutamine, with no binders or fillers.

4) Fish Oil

Undoubtedly, if you have picked up any fitness magazine recently, you have seen an article about the advantages of supplementing with fish oil. This supplement’s benefits are vast, ranging from its anti-inflammatory effects to improvement in body composition to joint health to protection against fetal neurological development impairment.
Fish oil contains two essential fatty acids, EPA and DHA, both of which the body cannot directly generate on its own and must be acquired through food or supplementation. They are omega-3 fatty acids, a type of polyunsaturated fat that is found in fish like mackerel, salmon, herring, sardines and also found in wild game meats. EPA is particularly important in regulating inflammatory processes because it is a precursor for chemical inflammatory messengers called eicosanoids. The typical western diet with little omega-3 fatty acid composition forces these messengers to be made from other chemicals that create a more potent inflammatory effect and cause blood vessel constriction and increased incidence of blood clotting. A diet supplemented with sufficient fish oil increases the chances that the inflammatory processes react milder and in fact, discourage blood clothing and dilate blood vessels therefore reducing blood pressure. Because of fish oil’s profound effect on inflammation, fish oil supplementation for prevention and treatment of heart disease and hypertension is on the rise.

Another often cited benefit to fish oil supplementation is its effect on joint health. Rheumatoid arthritis is a very painful inflammatory disease affecting the joints, for which many sufferers turn to aspirin (NSAIDS) for relief. In recent randomized-control trials, patients suffering from rheumatoid arthritis experienced a significant reduction in joint pain upon supplementation with a minimum of 3g/day of EPA and DHA. Furthermore, many of the patients reported a decreased need for NSAIDS as a result. And since omega-3s are associated with more mild inflammatory responses, supplementation for exercisers is a must (exercise leads to a beneficial kind of joint and muscle inflammation). To minimize aching joints and help with muscle recovery, fish oil supplementation is recommended. Look for a fish oil supplement that contains 18% EPA and 12% DHA.

5) Greens and Reds Powder

Several varieties of these powdered vegetable and fruit supplements can be found at nutrition and natural health stores. Most greens and reds formulas provide 3-6 servings of fruits and vegetables per heaping tablespoon. Besides being an optimal source of vitamins and minerals, fruits and vegetables provide a plethora of antioxidants needed to combat cellular damage caused by stresses such as exercise, the environment, excessive sugar intake, smoking, radiation, pesticides and excessive sunlight. However, avoid getting all of your fruits and vegetables in this form since there is insufficient fiber contained in these supplements. Fiber can be found only in real fruits and vegetables, as well as low glycemic grain products.
It is obvious why supplementation of fruits and vegetables may be beneficial to the average American given that a very small percentage of the population manage to get the 5-9 servings of fruits and vegetables recommended for optimal health: vitamins and minerals are essential to almost every metabolic process. However, what may not be as obvious is the body composition benefits associated with sufficient intake. A recent study from Tufts University published in the American Journal of Clinical Nutrition (2008) evaluated individuals whose diet consisted of large amounts of fruits and vegetables alongside individuals whose diet was lacking in fruits and vegetables (and higher in grains and conventional meats). The study showed that those consuming a more alkaline-producing diet of fruits and vegetables had the highest levels of lean body mass, while the individuals whose diet was lacking in fruits and vegetables (acidic) were more deficient in potassium and had less muscle mass.

For the advanced exerciser, vitamin and mineral supplementation in this form can be very beneficial since active people will need even more fruits and vegetables to support a faster metabolism. Many greens and reds powders come in individual serving-sized packets so that consumers can simply add to water. Also, small packages are perfect for sampling the product before committing to a large container, as many formulas out there do not taste too good! But, in the end, it is really all about the nutrition!

Remember: Supplementation Is Just That

These products are called “supplements,” because they are ideally supposed to “supplement” a diet rich in real food. A supplement is meant to boost the health and performance of its user, not to nourish the individual exclusively, so strive for a clean diet consisting of fruits, vegetables, lean protein and good fats. Regarding food sources, the amino acids carnitine and glutamine can be found in grass-fed beef and other lean meats, while it is obvious where fish oil is found. Greens and reds should supplement a diet containing fruits and vegetables already, while B vitamins can be found in most meats, green vegetables, milk and cheese, egg yolks, legumes and low glycemic grains. Finally, remember that popping supplement pills cannot offset a sedentary lifestyle or poor eating habits. In fact, an individual will most likely see the greatest results when all other healthy lifestyle factors are in place. Happy supplementing!

Let me know if you want to talk!  jill@metaboliceffect.com

 

Top Tips for Sculpted Abs: ME Style!

By Jill Coleman

I am the first to admit it: I hate working my abs.  It’s uncomfortable, hard to breathe, strains my neck, kills my hip flexors and just flat out hurts!  However, after many years of ignoring my abs and hoping that diet alone would take care of my mid-section, I discovered a severe muscular imbalance between my relatively weak core muscles and the rest of my regularly-worked arm and leg muscles.  SO, it is with a goal of strengthening my core and hopefully adding some “chunkiness” to my abs, that I have started working them regularly.  Sigh.  BUT, along with a clean diet, consistent resistance training and interval cardio activity, I look forward to having some abs that “pop” for summer.  Here is a closer look at how all of these factors can affect your mid-section and some tips to get you started.

Unfortunately for the “ab lounge”-ers among us, the tasks of uncovering the abdominal muscles, and also defining those newly revealed abs is a lot trickier than late-night infomercials would have us believe. The truth is that most of us would be excited to see any visible separation of muscles in the torso at all, from that elusive line down the middle to the coveted six-pack. Obtaining great ab development is daunting if done through exercise alone—well, actually, it is virtually impossible to achieve through exercise alone; so instead, let’s focus on attacking the abs with all the tools in our toolbox: weight-training, cardiovascular exercise, proper diet, and improved body composition.

The Big Reveal

It is useless to perform hundreds and hundreds of crunches if there is a huge layer of fat on top, covering up these muscles. The truth is that everyone has a six-pack; it is just lodged underneath varying degrees of fat accumulation in the midsection. In effect, the amount of ab definition that an individual can achieve is based on two things: overall body composition (body fat %) and relative development of the ab muscles themselves (in other words, how “chunky” they are). Thus, the first step in revealing a sculpted set of abs is to improve body composition and decrease body fat percentage. Depending on how much definition you desire, body fat percentage goals will vary. As a general rule, many fitness experts believe that a good degree of definition is possible for women who attain a body fat percentage below 20% and even lower than this for men.

Proper Nutrition

The first place to look for improved body composition is in your cupboards. Proper nutrition is paramount in effecting your waistline, not only in terms of certain foods being fattier than others, but how certain foods affect hormones negatively to increase fat storing. Some of the common culprits include sweets, sodas and refined grains. These are no-brainers for fat loss—get rid of mid-afternoon vending machine trips, regular sodas, desserts, breakfast foods like sugary cereals, pop-tarts, muffins (even the low-fat ones!), pastries, high-sugar granola, pre-packaged oatmeal and every other cookie, cake, doughnut and potato chip. These foods are processed to a painful degree and will spike insulin mercilessly, forcing the body to store excess sugar as fat. Also, just as guilty are alcohol, artificial sweeteners, refined vegetable oils (such as used in fried foods) and carbonated sodas. Dairy can be tricky because though it is considered lower on the glycemic index, it is very insulinigenic, meaning that it raises insulin and has a greater potential for fat storing. If you are going to eat dairy, try low-fat versions and maintain the appropriate serving size.

On the other hand, some foods help maintain constant blood sugar levels; others can help with cravings; and still others help burn fat by affecting hormones. Some examples include lean protein, leafy green vegetables, and low glycemic index fruits. The following is a list of clean foods that if eaten from exclusively can not only increase fat burning, but help with cravings, and improve overall health and immune system function. Do your best to eat from this list only.

Your Ab Attack Grocery List:

Chicken breasts
Ground bison
Egg whites
Whey protein powder
Turkey breasts/lean ground turkey
White fish
Wild Alaskan salmon
Spinach
Broccoli
Asparagus
Bell peppers
Green beans
Kale/collard greens/chard
Berries
Apples
Old-fashioned oatmeal
Sweet potatoes
Brown rice
Low-fat yogurt
Raw almonds
Natural peanut butter or almond butter (limit to 2 tbsp per serving)
Chunky salsa
Water
Green tea
Unsweetened cocoa

In addition to proper nutrition, both cardiovascular and weight-training exercise is needed to burn abdominal fat further. Though beginners will see a huge change once the proper diet is inserted, exercise is needed to maintain lower body fat levels.

Get Your Sweat On

The most potently results-oriented cardiovascular exercise is interval training. Study after study shows that interval training is superior to steady-state cardio exercise in terms fat burning. Interval training can be done on any piece of cardio equipment and is designed so that there are alternated “working” and “resting” segments within the same workout. These types of programs focus on improving body composition, while also increasing performance. In order to reap the benefits of interval training, focus exertions on “peaks” and “valleys,” truly pushing as hard as possible for a given working segment (“peak”) and then truly resting during the “valley” segment. Attempt to push as hard as possible during the working segments, reaching towards your anaerobic threshold, deriving a pace of which you literally cannot do another minute. On the other end, use the recovery segments to go as slow and easy as possible. Creating a large differential in the working and resting phases enhances the caloric and fat burning effects of the workout. Intensity, not duration, is the key. Here is an example of an interval workout on the elliptical trainer:

Time (minutes)	Crossramp	Resistance	Segment Time
0-5	10	8	5 min
5-6	10	12	1 min
6-7	10	5	1 min
7-8	10	12	1 min
8-9	10	5	1 min
9-10	10	13	1 min
10-11	10	4	1 min
11-12	10	13	1 min
12-13	10	4	1 min
13-14	10	14	1 min
14-15	10	3	1 min
15-16	10	14	1 min
16-17	10	3	1 min
17-18	10	15	1 min
18-19	10	2	1 min
19-20	10	15	1 min
20-25	10	8	5 min

Burn, baby, burn

In addition, full-body resistance training is necessary to increase the fat-burning hormones testosterone and growth hormone (HGH). The extent to which these hormones are released greatly depends on the intensity of the exercise, particularly the heaviness of the weight, the exercises used (free weights versus machines), the amount of rest between sets and the extent to which an exerciser induces failure. Intensity must be such that the weight used is heavy enough to induce a muscular burn or induce failure so that the weight can no longer be lifted, it’s too heavy. Rests should be minimal to keep the heart rate elevated and maintain some lactic acid accumulation in the muscles. Performing free weight exercises are best for reducing belly fat since these exercises rely more heavily on the stabilizers of the torso. This, together with a heavy, failure-inducing weight, will surely burn fat and calories to the extent necessary to lower body fat percentage and release powerful fat-burning hormones.

Ab Chunkiness

We now know that proper, clean nutrition, efficient cardiovascular training and intense full-body weight-training can effectively lower body fat levels to the point where the abs become visible. Now comes the infinitely easier part, believe it or not: getting them to pop. Though many an unenthused exerciser will use this as a crutch:  there actually is a genetic component to the shape of the abdominals, but it plays a much smaller role than we give it credit for! For example, some people have naturally thicker cartilage that outlines the rectus abdominus (the “six-pack”) and will tend to have more distinct “bricks” than others. However, how you moved as a child will also affect the shape or chunkiness of your abs too. If you played sports like soccer where you sprinted for small distances several times in a game—this type of movement (sprints) will help develop all the muscles of the torso including the rectus abdominus, but also the obliques, intercostals and deeper transverse abdominals. Picture the abs of a sprinter; they certainly don’t spend hours doing crunches. Instead, it is the sprinting motion that develops the lean, round muscle bellies of the torso.

However, with that said, there is still much that can be done now to improve ab development through targeted exercises. To acquire a completely lean, small midsection with visible abs, begin with a large library of ab exercises, some weighted and some unweighted. Use different rep ranges, and exercises that work the torso from different angles. Here are some great ab exercises, all old school, gimmick-free staples (say good bye to the Ab Lounge!):

• Weighted rope crunches – 10-20 reps/set
• Decline sit-ups (with or without weight) – as many as possible to failure
• Captain’s chair knee-ups – as many as possible to failure
• Hanging leg raises – as many as possible to failure
• Good old-fashioned crunches – 25-50 reps/set
• Reverse crunches – 25-50 reps/set
• Bicycles – 25-50 reps/set
• Crunches on the swiss ball – 25-50 reps/set
• Knee pull-ins using the swiss ball – as many as possible to failure
• V-sits – 10-20 reps/set

Using a good variety of exercises with different rep ranges will guarantee that the complete core is being stimulated, yielding complete development.  When developing the abs, remember that too much development can create a thicker waist so avoid heavy side bends as they tend to bulk up the middle and create the illusion of a thicker waist.  Instead, use twisting motions like side crunches and bicycles to target the obliques.  Abs can be worked up to 3-6 days per week, depending on the intensity of the workout and soreness. A workout consisting of many weighted ab exercises will merit more time off between workouts, while abs subjected to weightless exercises will recover more quickly.

Ab or Flab?

Though it is convenient to think that a certain fat-burning pill or one special exercise machine will yield the most coveted set of abs, it is just not the case. Here we have examined numerous combined behaviors that if performed consistently and intensely will yield the most defined and sought-after mid-section. The continuum of ab development dictates that hard work and will-power will move us closer towards great, sculpted abs, while giving into cravings and falling off the exercise bandwagon will most certainly move us in the other direction. Practice makes perfect! Good luck and I’ll see you on the beach! POP! jill@jillfit.com

 

Do Anywhere 5-Minute Workouts

By Jill Coleman

Fitness is becoming more and more mobile, with outdoor boot camps, in-home personal training and corporate fitness centers popping up everywhere.  Gyms are great for housing machines and giving beginners some tools with which to work; however, for exercisers who do not want to join a gym or have little very little time, there are newer, quicker, and even more effective ways to fit in daily exercise.  More and more people are becoming obese, time-starved and resource-deficient when it comes to exercise.  However, not having a gym membership is no longer an excuse to avoid exercise.  Though you may have to creatively pull from your surroundings, there are plenty of convenient options for working out anywhere, anytime and generating real results with minimal time invested.

The 411 on Short-duration Exercise:

1) More intense workouts generate greater fat-burning potential AFTER the workout is over (i.e. your metabolism enjoys a significant boost for hours after the workout is over– this phenomenon is called EPOC and in women it has been show to last up to 16 hours post-workout and in men, up to 48 hours!)  If you increase intensity, duration will have to be less.

2) EPOC is exponentiated with multiple bouts of exercise throughout the day.  Doing three 5-minute high-intensity workouts is superior to doing one 15-minute workout in terms of increases fat-burning potential. Incorporate some of the 5-minute workouts below into your day.

3) Shorter is smarter – Use High-Intensity Interval Training (HIIT) to maximize fat burning: alternate 1 minute of all-out exertion with 1 minute of complete recovery.  If you incorporate very high peaks of exertion and very low valleys of recovery, you should only be able to last 10-20 minutes.  Any longer means you are not pushing hard enough

4) Keep it under 40 minutes! When you exercise intensely, you release fat-burning hormones testosterone, human growth hormone (HGH) and cortisol.  You may associate cortisol with belly fat, however, when cortisol is released together with the other 2 hormones, it works to increase fat burning.  However, alone or with insulin, it acts as a fat-storer.  Here’s the catch: studies imply that exercise longer than 40 minutes increases cortisol beyond that of testosterone and HGH, leaving you in more of a muscle-burning, fat-storing state.  So keep it short!

5) Psychologically, shorter is easier and more conducive to intensity.  If you submit yourself to hour on the elliptical every day, wouldn’t you dread that?  How about running up and down some stairs for 5 minutes?  Not as bad, right?!  Also, if you know it is only going to be 5 minutes, wouldn’t you push harder?  Think intensity, not duration.

The workouts

The first step in creating a quick workout is to scope out the surroundings.  If you are near a school, use the track or stadium steps.  If you are near a park, look for staircases, low walls and short, steep incline paths.  In the backyard, make sure there is room to sprint or a walkway to lunge-walk, such as you may find with a long drive-way.  Many exercises can be performed using body weight only like push-ups, dips, step-ups, squats and lunges.   Advanced exercisers can ramp up the intensity by incorporating plyometrics or “jumping” movements like squat jumps, switch jumps and bench jumps.  Throw in a little sprinting and some pulsing of half-reps and anyone can achieve an intense full-body workout sans equipment.  Since the workouts must be time-sensitive, each exercise will be performed for an allotted amount of time, not using reps or sets.  Instead, the goal is to complete as many reps as possible in the allotted time.  Below are some Metabolic Effect-style workouts that you can do anywhere.  Exercise just became a lot more mobile, not to mention effective!

Workout #1 – Leg Heavy (equipment needed: low wall or bench)

Exercise	Time	Comments
Squat-Lunge-Squat	60 sec	Alternate lunging and squatting (alternate lunge legs)
Pulsing Squat	30 sec	Stay at bottom of squat, move 1 inch up & down continuously
Squat Jumps	30 sec	Explosive plyometric exercise; beginners can simply squat
Sprint (all out effort)	10 sec	Use a driveway or a road
Walking Lunge	30 sec	Alternate lunge legs, walk forward
Sprint (all out effort)	10 sec
Walking Lunge	30 sec
Sprint (all out effort)	10 sec
Step-ups	60 sec	Use bench or low wall, alternate legs
Switch Jumps	30 sec	Plyometric; begin in lunge position, jump up & change legs in air

Workout #2 – Upper Body and Cardio (equipment needed: low wall or bench)

Exercise	Time	Comments
Push-ups	30 sec	Go to knees when they get difficult, beginners start on knees
Close-grip Push-ups	30 sec	Place hands directly under shoulders, go from knees
Dips	30 sec	Use bench or low wall
Squat	30 sec	Try to get knees 90 degrees at the bottom, keep weight in heels
½ Rep Squats	30 sec	Do squats from the bottom to ½ way up, and back down
Sprint (all out effort)	20 sec	Use driveway or road
Rest	10 sec	Walk slowly
Sprint (all out effort)	20 sec
Rest	10 sec
Push-ups	30 sec
Close-grip Push-ups	30 sec
Dips	30 sec

Workout #3 – Full Body Blast (equipment needed: none)

Exercise	Time	Comments
Walking Lunge	30 sec	Walk w/ arms held straight out to the side (static lateral raise)
Walking Lunge	30 sec	Walk w/ alternating overhead presses
Walking Lunge	30 sec	Walk w/ arms held straight up overhead (static shoulder press)
Walking Lunge	30 sec	Alternate punching arms in front of body
Walking Lunge	60 sec	Bring chest to front knee each lunge, try to touch back knee to ground
Squat Thrust	30 sec	“Burpee;” jump down into push-up position and then stand back up
Squat Thrust w/ push-up	30 sec	Add push-up at the bottom
Squat Thrust w/ push-up & squat jump	30 sec	Add push-up at bottom, squat jump at top
Sprint (all out effort)	30 sec	Use driveway or road

Remember that the only caveat to shorter workouts is that they must be intense!  Sprints are not fast jogs; they are panting-out-of-breath bouts of all-out exertion.  Squats should be low and lunges should be deep. Since the workouts do not require any weight, it is important to contract muscles as if you had weight.  For example, squeeze the shoulders as you hold them out in a static lateral raise; squeeze the glutes as you complete each squat and strive to touch your chest to the ground on push-ups; utilizing the full range of motion of each exercise.  Finally, remember to be safe and listen to your body. High-intensity workouts should and will push you beyond your comfort zone, but be sure to take short rests if you need and adjust exercises as you see fit.  Besides, the utlimate goal is not only to generate great fat-burning results, but also to be left feeling accomplished and excited for your next 5-minute exercise sessions!  Short and sweet! 

Please email with any questions or comments, I love to hear from you guys!

jill@metaboliceffect.com

 

Bust Your Cravings with Cocoa (…and other tips from the Craving Queen)

We all try our best. We try to get on a routine, make the right food choices, move our bodies, sleep, de-stress….we try to hold up all of the pillars that make us fit, healthy and happy. But sometimes, like after making a drastic dietary change, or not getting enough sleep, or not eating consistently, we begin to feel that little “c” word. You know what I’m talking about…..a craving.

And almost inherent in the word “crave” is a little side note:  self denial. You want something, but you can’t have it. How does this make us feel?

But, have no fear. I am here to let you know there are ways to get around or cravings, deal with them, or go straight through them. And, we get to use one of the food items many of us may crave: Chocolate.

“What?” you say, “chocolate? C’mon now, stop torturing me!”

Let me tell you a little something about chocolate. Chocolate is derived from the cacao bean, the scientific name is “Theobroma cacao” whose literal translation is “food of the gods”. Ancient people thought that this plant could impart immortality. Interesting, yes? From the cacao bean we get raw cocoa powder, and this is what we will be discussing.

Raw, organic cocoa powder, free of milk, sugar, pesticides and processed ingredients, is really no less than a superfood. It has many medicinal uses, including use in hypertension, diabetes type II and increasing blood flow to the brain, but the real reason I brought it up is for what it can do for our cravings.

Raw, organic cocoa powder, and it’s daughter, chocolate, have a looong association with the feelings of love, happiness and ease. This is because cocoa powder is just teeming with a wide variety of phytonutrients, chemicals and neurotransmitter precursors that make us feel all warm and fuzzy inside. To name a few:   phenyethlamine (PEA), serotonin, tyramine and anandamide.  One of the most well-known is phenyethlamine (PEA) which helps the body release its own opium-like compounds (called the endorphins) and also boosts levels of the neurotransmitter dopamine.  PEA and dopamine flood the brain when we fall in love or have an orgasm.  Endorphins and dopamine gives one a sense of well-being and can act as an anti-depressant.  Other “feel-good” chemicals in cocoa are serotonin and tyramine.  Most people are deficient in the neurotransmitter serotonin (which helps make us calm)  and this is why many Americans are prescribed anti-depressants which boost serotonin levels.  Tyramine helps reduce anxiety and balance mood, but can also trigger migraines in sensitive people.  Another constituent found in cocoa that alters the mental state in a pleasurable way is anandamide, whose name is derived from the Sanskrit word ananda, which means “bliss”. This chemical binds to the same receptor sites in the brain as THC, the active constituent in marijuana.  It is no wonder that cocoa has the reputation of being an antidepressant, aphrodisiac and a calming stimulant.

The bottom line is that cocoa can help us feel satiated and reduce our cravings. Without guilt or remorse. In fact, cocoa also has tons of magnesium and is a good source of fiber, too. Here is how to use it:

The cocoa drink: Add 1-2 heaping TB raw organic cocoa powder to 8-12 oz of freshly boiled water, stir and enjoy! If you notice that you  would like to sweeten the drink, add xylitol, erythritol, agave nectar or stevia to the drink. You may also add rice or nut milks. For variety, you may want to try a dash of cinnamon, cayenne pepper or cardamom to your drink.

You can also put 1-2 heaping TB raw organic cocoa powder into your smoothie. This is delicious and VERY satisfying!

Why do I keep talking about raw, organic cocoa powder? Because this is a clean source. Raw means it has been unprocessed. Processing cocoa can add caffeine to the cocoa and amplify the negative effects of tyramine (ie – may trigger a migraine). Organic is important because non-organic cocoa can be contaminated with lead.

What about chocolate bars? Great news! Go out and find an organic chocolate bar that is at least 65-70% cocoa. If you are really trying to be tight, there are sugar-free options available. You may have about 3 ounces per day. What does three ounces look like? Put together your first, second and third fingers. The amount of space they take up is about three ounces. Now, if you have enormous hands, put just your first and second figers together.

You can enjoy chocolate an cocoa every day. Every day. I recommend you drink 1-2 cups of hot cocoa (and you can ice it in the summer and it is just awesome) per day, especially after dinner, when cravings can definitely rear their ugly little heads. And you can always have your 3 ounces of dark chocolate.

Cocoa is great to use when you are in a pinch, when you are having a craving RIGHT NOW and may just go crazy. If you don’t want cocoa, or don’t have it, here are some other tips that you can use.

1. Change your behavior: get up, go for a walk, do some laundry. Grab the dog and go for a brisk walk. Go hit the gym for a workout – this will definitely diffuse your craving!

2. Put a mint taste in the mouth: go brush your teeth or pop in a piece of gum. Behavioral scientists have figured out that the mint taste can suppress hunger. Keep in mind that a craving is a different thing than a hunger pain, but we see good results with cravings as well.

3. Have a fiber drink: fiber will definitely satiate you and make you feel full. If you eat a high-fiber diet already, you can add 1TB fiber powder to a glass of water. If you don’t eat a lot of fiber, I’d start with 1-2tsps and work your way up to avoid intestinal discomfort.

Very importantly:

4. Don’t skip meals. This is a big one. Eating consistently puts you in the optimal hormonal environment for blood sugar control, emotional well being and satiety.

5. Try to get protein and fiber at every meal. You have heard this one before.

6. Have one cheat meal per week. Once a week, go out and eat what you want, at one meal. Appetizers, wine, dessert, all of it. Go out for a big breakfast. Just limit it to ONE meal per WEEK. This will actually help your body reset the hunger hormones ghrelin, CCK and leptin and cheat meals have been shown in the reasearch to aid fat loss. That, again, is one cheat meal per week. It is easier to stay on task if you know you have a cheat meal coming up at the end of the week.

…..And, for those of you who like to delve into the mental-emotional aspect of things:

Like any intense emotion, a craving will rise up, be present and leave. Just because it is there and you feel it does not mean you have to act on it and jump into that 2 gallon carton of ice cream or bag of potato chips. Simply observe it. You may even want to time it. My longest craving was 20 minutes. Just 20 minutes, and it was gone.

Something else I do with myself is ask myself, “what does she really want?” OK, cookie dough, but what does that mean? What does that give me? Fulfillment? Safety? Indulgence? Can’t I give myself those things, without eating the cookie dough? Do I have to “use” the cookie dough like a drug? (Very interesting side note: both gliadin, which is a protein found in wheat, barley, rye and oats; and casein, a protein found in cows milk, are broken down in the digestive tract into compounds that have opiod-like action….meaning they bind to our opiod receptors and we can actually become addicted to them).

When I really look inside, I want to be lean and fit. I love to see the definition in my upper abs. Cookie dough and mac and cheese will not maintain that look for me. Lean and tight is my goal, and I try my best not to let cravings control me. I am in control.   And so are you!

I would love to hear from you! Send me questions, concerns and tips and tricks you love to use to jillian@metaboliceffect.com

I am also on Facebook!

 

Tips for a Beautiful Bum by Jillian S.

Surely the glutes are one of those areas that we all think about – who among us doesn’t admire a well-shaped, firm behind? For some of us, the glutes can be a real source of vexation: there are flat butts without shape and flabby butts without tone. Our butts can be too big or too small.

Women in particular can have issues with their glutes. This is for a few reasons. One, women have estrogen. Estrogen, a reproductive hormone, directs our bodies to store fat around the butt, hips and upper thigh area. Second, the areas I just mentioned tend to be areas where cellulite is found. Cellulite is found in about 85% of women (and you do NOT have to be overweight to have cellulite!) and is caused by the loosening or laxity of the soft connective tissues that are in between the skin, muscles and fat cells. As this connective tissue becomes loose, it pulls the skin, causing the characteristic dimply look of cellulite. Lastly, women tend to “need work” on their glutes because they don’t like to lift heavy or do sprint/high intensity training.

When I decided to do my first show a year or so ago, my glutes were definitely a problem area. My butt was rather small and flat. It needed mass, shape and lift. Here are some training tips that my lovely trainers Ms. Jill Coleman and Mr. Jade Teta used to help me reach my goals. I share them with you mainly because they are slight variants on what you may have seen before. I am quad-dominant, which means that when I train my lower body my quadriceps (the front of the thigh) tend to do all the work, letting my butt become lazy. These variants helped me target my glutes.

Following these tips will help you “carve out” your butt from that overlaying layer of fat that may be covering it. These tips will also help you to tighten the connective tissue and skin in your glute/hamstring/upper thigh area, reducing cellulite (trust me, ladies, I’ve seen it with my own eyes) and giving your butt a lift.

1. Heavy Walking Lunges: To me, there is no more functional exercise than the walking lunge. To start, grab some 20-25lbs dumbells in each hand (and in a few weeks aim to go heavier!) and take a big step forward with the right leg. Drop the left (back) knee slowly towards the ground. Try to almost touch or skim the ground with your knee. This wide step and deep knee bend will stretch the glutes. While you are dropping that back knee to the floor, slowly bend your torso forward towards the front knee. Keep your back straight – do not round the back. Then slowly stand and take the next step. I emphasize taking it slow at first so you can get your form right. This lunge uses a wider stride than a standard lunge and combines the torso-lean as well. Take ten steps, turn around, and take ten more steps. Do four sets. In between sets I like to do the following exercise…

2. Deep Squat Jumps: Stand with your feet shoulder length apart and squat down while pushing your butt back like you are going to sit in a chair. Get your butt as LOW to the floor as you can. When your butt is close to the floor, jump up as high as you can. Use your arms, pushing them back, to help propel you. Land in the deep squat position and jump again. Do 15 reps. Go as fast as you can until you can’t do another one, stop, and complete your set. Again, keeping your glutes as low as you can to the floor will help stretch them and then cause increased work in them as they contract. Pylometric exercises such as squat jumps really spark fat burning in the muscle and will go a long way towards helping you melt that fat away. Do 4 sets. If you really want to kick it up a notch, take some dumbbells with you…

3. One-Legged Squat from a Bench/Platform: Start with 20-25lb dumbbells in each hand, standing on a bench. Standing with your weight on your left foot and the right toes hanging slightly off the bench, bend your left knee slowly, until the toes of your right foot come close to the floor. Bend that left knee as much as you can, then straighten it and do another rep, staying on that left side. Do ten reps, then switch side. This exercise definitely targets the glutes and was one of the toughest ones for me to do! Remember to bend the knees, and not the hips. You should definitely be feeling this exercise by 5-6 reps or the weight is not heavy enough. Do 3-4 sets.

4. Straight-legged Deadlifts from a Platform or Step: You can use dumbbells or the straight bar with weight on it for this one. Again, aim heavy. You may want to start with 80lbs (total) and adjust from there. This exercise primarily hits the hamstrings (the back of the thigh) but the glutes are also involved. The reason I’ve included it here is because it helps develop that separation from the glutes and the hamstrings. This is a common area for water and fat storage and this exercise helps to target the area and produce a beautiful cut for all to admire while you are strolling down the beach in a bikini!!!
Standing on a step, with the weight, bend at the waist, letting the weight come forward. Bend until your torso is at a 90 degree angle with your legs, then bend just a *little* more, until the weight is slightly below the level of the step. Again, this puts more stretch in the muscle and you will have to use more force in the contraction. Then, straighten your torso out while keeping the spine and knees straight. While you are bending forward, focus on pushing the butt back and keeping the knees straight. Really feel that stretch and think about where you are working. If you don’t have a step platform, that is OK, bend as far forward as you safely can. Do 10 reps, 3-4 sets.

5. Hack Squats: I typically use a machine because you can go much heavier on a machine with this exercise than by using free weights (or, at least I can!). Adjust the shoulder pads to your height/comfort level and choose a weight that is going to make you sweat. Slowly lower your glutes down and back, again, like you are sitting down into a chair, and bring your butt down as low as you can to the ground. Aim to get the thighs slightly past parallel, again aiming for stretch of the glutes and increased work there during the contraction. Stand up and repeat. Aim for 10-12 reps. Do 3-4 sets.

6. Sprints: You will not find a better bum than the one found on a professional or Olympian sprinter. The glutes are one of the most heavily developed in these athletes as the very movement of their sport, the sprint, recruits and uses the glute muscles. The glutes of male and female sprinters are high and tight with a beautiful shape. We can work towards that by incorporating sprints once or twice weekly into our fitness regime. I like outdoor sprints, but you can do them on a treadmill as well. Head to your local track or open field. Sprint the straight-away and walk the turn. Recover, and sprint again. Try to get 10-12 sprints in. If you are in an open field, sprint for ten seconds, then walk until you recover, and go again. Note: when you first start out, sprints can be pretty tough. Therefore I suggest for the first two weeks or so, you only go at 75% of your top speed. You also want to warm up with brisk walking, kicks or even light jogging for about 5 minutes before sprinting. Sprinting will help improve your weight training and vice versa.

7. Make sure your nutrition is on-target.
*Reduce salt. I don’t recommend you add any salt to your food. Familiarize yourself with herbs and spices and use these to flavor and season your food. I use a ton of garlic, both fresh and powdered.
*Increase foods that contain potassium: things like coconut water, chicken breast, green leafy vegetables (spinach, kale, collards, mustard greens), avocados, tomatoes, potatoes, etc. Adequate potassium helps your electrolyte balance and will help you shed water more readily.
*Incorporate red meat: bison, grass fed beef, buffalo and pork are a rich source of taurine, which acts as a mild diuretic and has positive impacts on blood pressure; and carnitine, which helps with fat-burning.
*Vitamin C supports the soft tissues and can help tighten and tone the skin and connective tissue in those problem areas. Great sources are red, orange and green veggies and fruits.
*Stay hydrated! Drink enough every day so that your urine remains a very light yellow. Staying hydrated will actually help your body shed water from problem areas, among many other things. Fat-burning enzymes work in the medium of water.
*Make sure you get adequate protein! Protein and fiber, with every meal. Make it your mantra.

8. If you want to lose muscle mass in your rear, an additional ingredient is needed: more cardio. I don’t often recommend additional cardio, but if you have a lot of muscle mass on your rear and you are not happy with it: I am jealous, but you can burn it off by using incline walking on the treadmill or stairmill. The best way to get muscle off is to burn it away by excess cardio. Get the incline angle pretty high, between 12-15%, and start at a 3.0 grade. Do 3-4 45 minute sessions per week. You can increase the speed as you see fit.

I love to hear from you! Send me your questions, comments and tricks you use to jillian@metaboliceffect.com I am also on Facebook!!!

 

Top 10 Foods You Thought Were Bad

By Jade Teta

1) Cocoa powder (chocolate)- The bioflavonoids in cocoa are like a heart-healthy-super-pill.  Cocoa decrease platelet aggregation (the reason many people take aspirin), lowers blood pressure, lowers blood sugar, may improve cognition and mood, and has a higher antioxidant capacity of any fruit or vegetable you can think of.  Oh, and it just may help your sex life. But use your common sense; we are not talking about milk chocolate candies  that are so sweet they burn your tongue. It is the sugar that is often in chocolate products that you want to avoid. (1. Chocolate and women’s sexual health: An intriguing correlation.Journal of Sex Medicine. 2006 May;3(3):476-82. 2. Effects of low habitual cocoa intake on blood pressure and bioactive nitric oxide: a randomized controlled trial. JAMA. 2007 Jul 4;298(1):49-60. 3. Cocoa flavanols and brain perfusion.Journal of cardiovascular pharmacology. 2006;47 Suppl 2:S210-4. 4. Dietary supplementation with cacao liquor proanthocyanidins prevents elevation of blood glucose levels in diabetic obese mice. Nutrition. 2007 Apr;23(4):351-5. )

 2) Coconut- again the experts got it wrong.  In the zealous pursuit of the “fat-is-the-root-of-all-evil campaign, coconut was wrongly condemned as a “bad” food.  The fact is coconut oil and coconut milk are loaded with short and medium chain saturated fats that can actually help you lose weight.  And in case you and your nutritional advisor are still living in the 1980’s saturated fat has never actually been proven to cause heart disease.  Coconut fat also has some of the same antimicrobial compounds found in mother’s milk, like monolaurin.  Coconut water is the original electrolytes sport drink and what we describe as “Gatorade on steroids”, except without the fluorescent color that can double as a night-light.  From coconut oil, to coconut milk, to coconut water this plant is one of the most nourishing on the planet. (1.Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil. Am J Clin Nutr. 2008 Mar;87(3):621-6. 2. Rehydration with sodium-enriched coconut water after exercise-induced dehydration.Southeast Asian J Trop Med Public Health. 2007 Jul;38(4):769-85.)

 3) Nuts (other than peanuts)- People who eat nuts weigh less, have less heart disease, and are better nourished.  Nuts are natures original fast foods and are a balanced source of all macronutrients which is why they are so satisfying.  The rap on nuts has always been that they contain too much fat. You will see the fat theme come up over and over in this article, but fat is not only not dangerous, but is required to keep us healthy and thin. Besides, even nutritionists now understand the fats contained in most nuts are mono and polyunsaturated which have beneficial effects on disease; especially heart disease. (The role of tree nuts and peanuts in the prevention of coronary heart disease: multiple potential mechanisms. Journal of Nutrition.2008;Sep;138(9):1746S-1751S.)

 4) Avocado- Another high fat food, avocado was always seen as something to avoid.  This is only true if you are using it as a dressing for the 2 bags of corn chips you are inhaling.  Avocado is loaded with vitamin E, is a satisfying and filling meal, and did we mention it is being studied for its effect on cancer?  The bioflavanoids in avocado have been shown to have multiple actions in cancer including inhibition of cancer growth as well as inducing cancer cell apoptosis (pronounced a-poh-tosis), a fancy term for cell suicide. (Chemopreventive characteristics of avocado fruit. Seminars in Cancer biology Oct. 2007;17(5):386-94)

 5) Red Meat- This one always surprises people, but red meat has always been an exceedingly healthy food loaded with nutrients like, carnitine, carnosine, CLA and creatine, as well as B12 that can not be found in plant foods and are required for adequate physiological function.  So why does it get a bad rap? Because the health of a cow just like a human has to do with how it is raised. To get an idea of how a healthy food can be adulterated by the food industry take a brocooli plant grow it in a sludge of corn meal and sorghum, inject some growth hormones, spritz on a cockltail of pesticides, and then drag it through feces and your broccoli will be less than desirable as well.  Naturally raised, grass fed cattle is one of the healthiest foods on the planet and by choosing this food over the conventional animal products your health will benefit and the market will shift to meet demand far faster than avoiding the food altogether.  Better for you, beter for the environment, and everyone wins. (Effects of conventional and grass feeding systems on the nutrient composition of beef. Journal of Animal Science. July 2008. 2. Effect of feeding systems on omega-3 fatty acids, conjugated linoleic acid and trans fatty acids in Australian beef cuts: potential impact on human health. Asia Pacific Journal of Clinical Nutrition. 2006;15(1):21-9)

6) Eggs- Take the most digestible and complete protein on the planet and add some of the most powerful carotenoids you can find like lutein and zeaxanthin and you have the egg.  The high protein, low carb and moderate fat egg makes the perfect food for those trying to watch their weight.  Eggs have gotten a bad rap for many reasons, but cholesterol is the big one.  In case your doctor is still in the dark ages on this topic, let us set the record straight, EGGS DO NOT RAISE CHOLESTEROL AND DO NOT CAUSE HEART DISEASE!!.  They do however decrease the risk of macular degeneration, aid weight loss, and the latest research shows may actually benefit cholesterol levels. (1.  Egg breakfast enhances weight loss. Int J Obes (Lond). 2008 Aug 5 2. High-density lipoprotein cholesterol changes after continuous egg consumption in healthy adults.Journal of the Medical Association of Thailand. 2008 Mar;91(3):400-7.)

 7) Peanuts- If you want to control your weight eat peanuts.  Peanuts have been shown to have several mechanisms that actually aid weight loss.  First they are a very satisfying food and help people eat less by feeling more satiated.  Second, peanuts and other nuts are extremely resistant to digestion.  This is good news since studies have shown that 10-20% of the fat contained in peanuts is not even absorbed.  Third, studies show that the amount of energy it takes to digest peanuts is more than with most foods.  Some studies have shown an increased metabolic rate of 5% with the consumption of peanuts.  While peanut butter also has the same benefits mentioned above, it is much less dramatic due to the predigestion process of grinding the nuts.  Oh, and they are good for the heart. (Effects of chronic peanut consumption on energy balance and hedonics.Int J Obes Relat Metab Disord. 2002 Aug;26(8):1129-37. 2. Impact of peanuts and tree nuts on body weight and healthy weight loss in adults.J Nutr. 2008 Sep;138(9):1741S-1745S. 3. The role of tree nuts and peanuts in the prevention of coronary heart disease: multiple potential mechanisms.. Journal of Nutrition. 2008 Sep;138(9):1746S-1751S.)

 8) Alcohol (especially red wine)- In small amounts, alcohol can be very beneficial and red wine seems to be the leader of the pact.  The June 2007 issue of the American Journal of Clinical Nutrition showed that 1 alcoholic beverage taken with a meal lowers the blood sugar response of that meal by up to 37%. Wine seemed to have the greatest effect while beer the least effect. In addition, it has been known for a while that alcohol in moderation can improve insulin sensitivity. Red wine In particular, my have even more benefits.  Resveratrol is the newest phytonutrient (plant chemical) in the fight against aging and has shown much promise in diabetes and aging in general. So, while going over-board on alcohol could never be viewed as healthy, substituting an appetizer of bread and having an alcoholic beverage instead may provide benefit. (1. Resveratrol in prevention and treatment of common clinical conditions of aging. Clinical Interventions in Aging. 2008;3(2):331-9.)

 9) Protein- This one is perhaps the biggest blunder we have ever seen in the world of nutrition.  There is even a prominent book released only a few years ago claiming protein is the cause of all disease.  Sound familiar?  First it was fat, then carbohydrate, and now the nutrition “experts” are going to try shove the protein=death hypothesis down your throat.  Don’t fall for it.  Protein is the second most abundant substance in the body after water.  And there is absolutely no evidence what so ever that protein causes cancer, or damages your kidneys, or any other such non-sense.  If you don’t believe us, are feelings are not hurt, all we ask is to please just go read the research and stop relying on your favorite vegan newsletter as the final word on the health requirements of protein.  Protein makes you less hungry, speeds your metabolism, provides the building blocks of your body’s antioxidant arsenal, decreases the age related loss of muscle tissue, lowers cholesterol levels, stabilizes blood sugar, and the list goes on and on and on.  If you want to stay sick, tired, and depressed than please reduce your protein intake, but if you want to age well, have more energy, increase your bone density, lose fat  and gain muscle then we suggest you eat a higher protein diet with plenty fruits and vegetables. (1. High-protein weight loss diets and purported adverse effects: wheres the evidence? Sports Nutrition Review Journal. 2004;1(1):45-41.)

 

 10) Fruit-  This one may be a surprise to see on our list, but believe it or not there are those out there who advise against the consumption of fruit.  While bodybuilders and those who are trying to get extremely low levels of body fat my avoid fruit for short periods of time, doing so on a regular basis is a big mistake.  The fastest growing segment of nutrition research is in the realm of phytonutrition.  Phytonutrients are all the plant compounds that give fruits and vegetables their wonderful colors flavors and textures and science is showing they act as powerful modulators on our metabolism.  It is important to remember fruit IS NOT the same as fruit juice.  Fruit is loaded with fiber, water, phytonutrieints and a little sugar.  The fiber and the water is what allows the fruit sugars to not overwhelm and do damage to our physiology.  Fruit juices that remove the fiber and concentrate the juice are making a healthy food much less healthy.  Remember the rule of processing and whole foods:  and apple is healthier than apple sauce, which is healthier than apple juice. (1. Fruits and the prevention of lifestyle-related diseases.Clinical Experiments in Pharmacological Physiology. 2004;2:S11-3. 2. Color me healthy. Phytonutrients in fruits and veggies. Diabetes Self Managment. 2004;21(5):76-8.)

 

The Ultimate 20-Minute Workout

By Jill Coleman

Are you one of millions who are getting on the fitness bandwagon this January?  Or are you a regular exerciser who just can’t seem to get any results?  Time is a luxury that many people cannot afford.  Between jobs, kids, errands and chores, it’s no wonder more and more exercisers are looking for more convenient options to get great results in less time.  The Metabolic Effect workout is a quick and effective way to jump start any fitness routine, whether you are new to exercise or a veteran weight lifter.  The workout contained here is a standard ME Circuit workout, using the ME hybrid movements and the “rest-based” concept.

Perform the movements in back-to-back succession, resting briefly as needed.  Complete one set of each exercise, and then move onto the next.  Once you complete 1 round of each exercise, start over at the beginning.  Continue like this for 20 minutes.  Here’s the key: YOU MUST USE HEAVY WEIGHT.  I am talking 20-50lb dumbbells for a man and 12-25lb dumbbells for a woman.  There is no way around it–you will not see results unless the weight is heavy enough to elicit a metabolically significant response– in other words, you should get breathless, you should get burning and you should reach failure with a heavy weight.  Take small rests throughout each set (3-10 seconds) and force the muscles to respond.  If you want to create that coveted “toned” look for yourself, there are no shortcuts: lift heavy, move quickly, burn fat and consequently reveal a more sculpted overall limb, since muscle takes up considerably less space than fat.

The Exercises (perform them in this order):

1) Squat Press (12 reps):

2) Push-up Row (12 reps):

3) Lunge-Curl-Press (alternate legs– 12 reps each side):

4) Squat Jump (12 reps):

Take brief rests when needed and work to the point of burning in the muscle.  Remember, the goal is to build calorie-torching muscle while burning fat to change the shape of the limbs and create an overall loss in inches.  This goal can only be achieved through working intensely. Good luck!  Please email me!  jill@metaboliceffect.com if you have questions/comments/concerns– I would love to hear from you! 

Find more workouts like this at www.metaboliceffect.com and look in the video section!  Exercise right in your living room with your own ME Personal Trainer!  Happy 2009– Manifestation time!!

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Post-workout Nutrition: Whey protein shake!

By Jill Coleman

Recently, a client asked me about what to eat after a tough weight-training workout since the veggies and couple ounces of chicken she was eating did nothing to keep her satisfied or satiated for long.  Post-exercise nutrition is key to making the most of your workout and aiding in recovery.  Post-exercise, carbohydrate intake is critical, to be consumed  ideally within the first 30 minutes after weight training.    During intense exercise, like Metabolic Effect, blood sugar and most glycogen (stored carbohydrates) are depleted and need to be replenished.  At the same time, however, muscle break-down occurs, which merits a liberal intake of protein also.  The goal of a post-workout, muscle-building meal is to deliver protein to muscles for repair and reinforcement, while also repleting muscle glycogen. Exercise itself is a catabolic act, breaking down muscle and using up fuel reserves; however, consuming lean protein and high-quality, quick-absorbing carbs post-workout will push the body into anabolism.  Immediately following exercise, the body is in a depleted state and muscle tissue will devour anything that can be used for fuel: the muscles are sponge-like at this point and careful consideration should be given to food choices. Whey protein is one of the most quickly-absorbed types of protein and is convenient. Other options include egg whites, ground beef and milk. A carbohydrate source should be insulinigenic since insulin accelerates protein uptake by the muscles and facilitates muscle growth and repair. Good carbohydrate sources for after an intense weight-training session include simple sugar-containing foods like honey and bananas.  Try my go-to post-workout protein shake (below).  It satisfies and satiates for hours after (and dulls my sugar cravings, BONUS! ) Let me know what you think!! jill@metaboliceffect.com

Post-workout Protein Shake:

1-2 scoops Jay Robb Chocolate Whey Protein Powder
1-2 cups ice (depending on how thick you want it)
10 oz unsweetened chocolate almond milk
1/2 cup dry old-fashioned oats
2 tbsp natural peanut butter
1 tbsp cinnamon
2 tbsp honey

Blend until smooth and drink up!