Empower Personal Training
Posts Tagged ‘diet’
Now on to the 21 Day Detox
Wednesday, June 15, 2011
Congratulations to this determined group for completing the Vegan Challenge Week! I’m hoping that you all learned a little something about alternative diets and your ability to function well on such diets. Since you made it a full seven days without animal products you can probably tell if you would ever be able to or even want to take on such a challenge again.
If you are up for it, you might consider taking on the 21 Day Cleanse offered at Empower. The first ten days of the cleanse consist of a vegan diet so you already know what to expect. This cleanse is all about blasting the body with nutrients in order to correct any biochemical misfirings which often lead to pesky symptoms such as less than optimal sleep, aches and pains and digestive discomfort, to name a few. This is not a deprivation regimen or anything that encourages extreme dietary behaviors. Here you follow a simple diet of vegetables, fruits, whole grains and lean sources of protein and further support the body with a nutritional shake and two supplements which help the liver ìresetî your body’s chemistry.
We introduced the cleanse last fall and participants have had great success. Weight loss is what most folks are looking for and I must admit that this happens rather incidentally. Although everyone does lose weight, the more exciting cleanse results are the increases in stamina, better blood sugar control, better quality of sleep, less cravings and the absence of aches and pains. So take the challenge to the next level and really feel your body awaken to the effects of optimal nutrition. All it takes is 21 days!
Find out more HERE
Everything in Moderation even on Superbowl Sunday!
Saturday, February 5, 2011
ENJOY!
Game day often seems riddled with food that fuels alcohol consumption and overindulgence: it’s salty and gooey and calorie dense. Yet there is no reason to leave behind old stand by’s like chicken wings and pork products. The key is to add a bunch of vegetables and to make the foods satisfying enough so that you will feel satiated and stop eating before portions get out of control.
I have found some tasty takes on classic recipes that will satisfy game day munchies without next day regret.
For a new version of the crunchiness of chips and the creaminess of dip, try these delightful Chicken Lettuce Wraps (http://www.tasteofhome.com/Recipes/Chicken-Lettuce-Wraps).
The Asian flavors and mix of textures are a full blast of flavor without delivering the high calorie punch. A lip-smacking twist on Buffalo wings is this tangy Tequila Lime Chicken Wings with Lime Cilantro Dipping Sauce recipe (http://haverecipes-willcook.blogspot.com/2010/02/tequila-lime-chicken-wings-with-lime.html). This recipe is easy to make with easy to find ingredients.
Lastly, a satisfying salad: Avocado, Bacon & Tomato (http://www.avocado.org/recipes/view/31391/california-avocado-bacon-and-tomato-salad). No one can resist bacon and avocado and when they sit on a bed of spinach, it’s all OK.
No matter what you make for the Super Bowl extravaganza, remember that portions count and that you can get full enjoyment from your food in little scrumptious bites.
Go team!
Cara
Jump Start Your Metabolism
Friday, November 13, 2009Metabolism is a word that is often kicked around in day-to-day conversation as it relates to oneís fitness. How many times have you said or heard, ìIím not what I used to be, my metabolism must have slowed down?î The true definition of the word is the sum of the physical and chemical processes in an organism by which its substance is produced, maintained and destroyed and by which energy is made available. In short, your body takes the food you eat and converts it to energy you can use through a process called metabolism. Each personís metabolic rate is different and can be influenced by how much food you consume, your age, your fitness level, your stress level and hereditary factors. Although it is true that your metabolism slows with age you can take measures to combat your bodyís physiological changes. Try the two-step approach discussed below to jumpstart your metabolism and start receiving the many benefits of a healthy, strong body at any age.
Step One:
The first step you should take to immediately improve your metabolism is to eat light and often ñ starting with breakfast. Breakfast is just what it says ñ it is meant to break the fast from the night before and give you the energy your brain and muscles need to sustain all your daily activities. Your body is programmed to convert the foods you eat and drink into glucose to provide energy to every cell in your body. Your cells require energy 24 hours a day regardless of how often you eat to provide this fuel. When you skip breakfast or other meals, your body does not have glucose readily available so it starts to look toward your stored energy (glycogen) for fuel. Essentially your body goes into ìstarvation modeî where your glycogen stores become depleted and the body starts to look for its energy from other sources– first protein (lean muscle tissue) and secondly your fat stores. Once this process starts you begin to experience the immediate tell tale signs of a slowed metabolism: fatigue, decreased performance, mood swings, and a drop in strength. In order to combat this drop in energy you start to binge on the high fat, high calorie foods you crave in order to break this ìstarvationî ñ sound familiar? Unfortunately this cycle plays out many times throughout our fast paced lifestyle leaving us tired, uptight, miserable and out of shape. Over time a slowed metabolism can lead to weight gain and predispose you to other health risk factors.
Beginning with breakfast and ending with dinner you should make time to have small meals and snacks spaced every three to four hours throughout the day. A steady influx of nutrients will ensure that you ìstokeî the fire of your metabolic rate. Good old fashioned slow burning carbohydrates consisting of whole grains, oats, fruits and vegetables, along with lean protein sources such as chicken, fish, egg whites and tofu are always the best food choices for energy throughout the day.
Step Two:
The second step to jump staring your metabolism involves incorporating exercise into your daily life. A full-body strength training regimen is a sure fire way to improve your metabolic rate by increasing your lean muscle tissue. Lean muscle is more metabolically active and therefore burns more calories throughout the day – even at rest. By adding just one pound of muscle to your frame you will be burning 30 ñ 50 more calories per day.
It is also helpful to ramp up your cardiovascular training and that might not be as hard as you think. Recent studies suggest you can receive many of the same benefits of cardiovascular conditioning with an interval training session. A sample treadmill interval workout starts with a few minutes of warm-up. Once your muscle tissue is warm and you start to break a light sweat, complete a 15-second sprint followed by a 45-second rest period. Repeat this cycle for a total of 15 minutes.
Other studies suggest that the shorter duration, higher intensity cardio sessions have a similar if not greater effect on cardiovascular improvements. This is good news for all of you with busy schedules. Now you can get the benefits of the traditional long, slow steady state cardio session completed in half the time! If time is of the essence you may even break-up what might be an hour-long workout into two half hour workouts throughout the day. Plan to incorporate cardio or interval training as well as strength training and be sure to allow at least a few hours in between workouts to recover properly. After settling into an exercise regimen, strive to keep the intensity level high and the exercises varied. If you continue to stress your body beyond your comfort level you will become stronger, feel more ìtonedî and ultimately increase your metabolism.
By making smart incremental choices throughout your day you can reap the rewards of a noticeable change in your metabolism. Eat breakfast and continue to eat light, frequent meals throughout the day, and add 30-60 minutes of exercise on most days of the week. You will soon be on your way to a faster metabolism and the positive results that come along with it: more energy, improved strength and a better-looking physique.
Matthew Alegre, CSCS Master Trainer
With over 10 years of experience in the health and fitness industry, Matthew has trained clients from a variety of fitness backgrounds. His expertise extends from those with special needs and disabilities to Olympic level athletes. For more information about Empower Personal Training please call (919) 401-8024.
Spring Cleaning for Digestive Health
Wednesday, March 25, 2009
My name is Jessica Bottesch and I am co-owner of Empower Personal Training. I am a vegetarian. I eat plenty of raw colorful vegetables, whole fruits and tofu, beans and brown rice are my staple protein. I stay away from high fructose corn syrup and definitely steer clear of trans-fats. All-in-all I am a pretty healthy eater. However, my digestive system didnít always work quite right and I felt weighed down, heavy and bloated- like my body was holding onto stuff it didnít need ñ like my engine was full of sludge. So, I consulted with Cara Demu our registered dietician and just through our initial conversation she made three suggestions that have helped me immensely. Often people worry that vegetarians do not get enough protein ñ but that is not what I was lacking. It turns out I do not digest soy products well, I wasnít getting enough Omega-3 fatty acids and I wasnít drinking enough water. I made three very simple dietary changes and already feel a lot better ñ no more bloating. I very excited to attend this monthís Nutrition Seminar THIS SATURDAY on gentle and natural ways to ìdetoxî and cleanse our colon, kidneys and liver titled:
Spring Cleaning: Organ Maintenance for Vibrant Health and a Slimmer Body
To learn more about this lecture or to register for the class click here:
http://tinyurl.com/marchnutrition
