Want to lose weight?

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Are you someone who needs to lose weight? Have you tried everything under the sun but find yourself chalking it up to a slow metabolism? Here are some tips that will help you:

Exercise hard at least 30 minutes, three times per week. This can be anything that gets you out of breath, sweating, uncomfortable, and just plain working hard.

Do something to elevate your heart rate five times a week for an hour. Walking, cleaning the house, washing your car, playing with the kids, sports, or basically anything that doesn’t involve sitting and watching TV. And no, lifting the remote does not count as bicep curls.

Cut out the following foods from your diet: sugar, alcohol, refined starches, and anything that comes from a container with more than three ingredients.

Consume 75% less dairy and the bread, cereal, pasta, and rice section of the food pyramid.

Eat two or three servings of fruit everyday, no more and no less.

Eat lots of vegetables (don’t do bicep curls with the ranch dressing bottle either!).

Follow these rules and I’m certain you will lose fat.

Paul Piracci, CSCS Professional Trainer

Paul brings a background of athletics and education to the Empower team. He believes that wellness should be viewed as a blended lifestyle that balances nutrition, a healthy mind, and fitness which incorporates fun recreational activities. For more information about Empower Personal Training please call (919) 401-8024.

Fresh Off the Grill

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From Memorial Day to Labor Day you can use your outdoor grill to create delicious and nutritious summer cuisines. Grilling is a great way to enhance the flavor of foods without loading up on calories: Natural fats and oils drip off meats cooked on the grill, which makes barbecuing a much healthier alternative to frying or even oven baking. But just because a meal is grilled doesnít automatically mean itís low in fat and calories. Consider the following tips this summer when preparing a healthy meal on the grill:

Choose lean cuts of meat, such as sirloin, fillet or flank, skinless chicken breasts or a any seafood or fish.
Cut all visible fat off meat and pork, and remove poultry skin before grilling. In addition, chose smaller portions of meat to control your fat and calorie intake.
Get creative with healthy sauces and marinades such as fat-free salad dressing, lemon juice or low-sodium soy sauce to add flavor and keep meats tender and moist. Grilling rubs and spices also add loads of delicious flavor with no extra calories.
Grilled veggies make great side dishes. Cut veggies and brush with a little olive oil or marinate in a low-calorie dressing. Put veggies on skewers or wrap them in aluminum foil and grill over low heat.
For tasty low-calorie dessert ideas try grilling a variety of fruits: Sprinkle brown sugar on pineapple slices. Grill the slices, turning a few times, until browned, about five minutes. Make cantaloupe kebabs. Brush with a mixture of honey, butter and chopped mint. Cook three to four minutes, turning the fruit to grill each side.

Enjoying summertime fare fresh from the grill will not only tantalize your taste buds but can also help you keep your meals light and healthy.