The following little tricks may not seem like they have a huge effect, but when you add up these changes over a period of time, they'll translate into a leaner and stronger body.
Increase Fiber Intake: Without a doubt, fiber tops the list for setting your digestive system free of toxins and waste (which could be slowing your fat loss progress) but it also earns a starring role when it comes to satiating your hunger. Experts at the Mayo Clinic report that high-fiber foods require more chewing time, giving your body more time to register when you’re no longer hungry, so you’re less likely to overeat. Also, fiber-dense foods (like broccoli, kale, spinach and whole wheat flour) make meals feel larger in your stomach, so they keep you full for a longer period of time. Fiber found in vegetables, fruits and whole grains could be your best defense against packing on winter pounds..
Choose Spices Wisely: Instead of “pass the butter” how about “pass the garlic, cocoa, spearmint, horseradish or cinnamon!” In a recent study from the Endocrine Society, “tastants” (the fat-fighting substance in spices) have been shown to help make you feel fuller by stimulating your taste buds and sense of smell. Researchers say that tastants can reduce excessive hunger, which can make sticking to clean eating a lot easier in the long run. One of the most widely used fat-burning spices is pepper. The main ingredient in peppercorns is piperine, which has strong anti-inflammatory qualities, ramps up metabolism, helps promote digestion and stimulates your body to produce more heat, which breaks down fat cells. Adding it to your eat-clean dishes won’t just earn you some added flavor; it’ll get your fat loss fired up too.
Stress Less & Lose Fat: The winter months can take a toll on your mood. Snow, freezing temperatures and a lack of a vitamin D infusion from the sun can leave you stressed and your waistline in trouble. Cortisol (the body’s “stress hormone”) is rapidly produced in the body when stress hits. This imbalance throws off blood sugar levels, metabolism and mental well-being. Studies also link cravings to the production of cortisol, which is why you might feel the need to reach for some Ben & Jerry’s in times of distress. According to a study out of the University of New Mexico in Albuquerque, people who are less stressed experience greater fat loss and are able to keep weight off over time. That’s enough to give the phrase “chill out” a whole new meaning this winter.
Did You Know?
Most people hit their peak bone mass at age 30. Peak bone mass is the point where your body stops building up bone tissue. At that point, your bones won't ever increase in density.Men may be able to coast, but women lose a lot of their bone tissue during menopause and, according to the National Institute for Arthritis and Musculoskeletal and Skin Diseases, the lower your peak bone mass, the more likely you are to develop osteoporosis later. Unfortunately, as much as 75 percent of bone mass is related to genetic factors you can't control. But women can take charge of the other 25 percent by making sure they get enough calcium and vitamin D, not smoking and exercising regularly.
Jennifer's Gems
These three food items make for a great healthy snack:
Popcorn-As long as you don't saturate it in butter and/or salt (a.k.a. movie theatre popcorn) this is a very healthy snack. It's very high in fiber and low in calories. The best kind to eat is the air popped but if you're going to pop it on the stove make sure you use oils with monosaturated fats like canola or olive oil. Be careful with microwave popcorn. Check the labels for sodium and fat content because it varies from brand to brand.
Lentils- Lentils are a bona fide belly flattener. They're high in protein and soluble fiber, two nutrients that stabilize blood sugar levels. Eating them helps prevent insulin spikes that cause your body to create excess fat, especially in the abdominal area.
Goji Berries-These chewy, tart berries have a hunger-curbing edge over other fruit: 18 amino acids, which make them a surprising source of protein. They also have more beta-carotene than carrots. Snack on them midafternoon to stay satisfied until dinner. The calorie cost? Only 35 per tablespoon.
Fitness Q & A
Q: Jen, I sweat profusely during any aerobic or weight training workout. Is this an indication that I am out of shape?
A:
The reason for profuse sweating is that body core temperature becomes significantly elevated by the increase in metabolic heat production during exercise. In response to an elevated body core temperature, the brain signals the body to dissipate the excess heat as rapidly as possible. Eccrine sweat glands are then activated, and fluid is transported to the skin so that it can evaporate and create a cooling effect. Rather than indicating a lack of conditioning, sweat dripping off the body may be more indicative of the fact that the humidity of the environment is so high that sweat can't evaporate. All factors considered, this is not an ideal situation, because it may mean that the body is not being effectively cooled via evaporation. On the other hand, profuse sweating can also be a sign of being relatively fit, since one of the adaptations to consistent exercise training is that individuals will sweat more and sweat sooner so that their bodies don't store extra heat. Hope this helps!
Have a Question? Email it to me at jen@fburgfitness.com andlook for the answer in the upcoming newsletter.
Recipe of the Month
Amazon Bean Soup with Winter Squash & Greens
Shaped like a flattened drum, buttercup squash most closely resembles the local squash used in this comforting hearty soup from northern Brazil. It has a dark green peel, a grayish turban-shaped top and dense orange flesh. Hubbard, butternut or delicata squashes could also be used.
Ingredients
1 tablespoon butter
4 cloves garlic, minced
2 carrots, chopped
1 medium onion, chopped
6 cups reduced-sodium chicken broth
3 pounds buttercup squash, peeled and diced (about 6 cups)
1 plum tomato, chopped
1/4 teaspoon crushed red pepper
1/4 teaspoon salt
1/8 teaspoon freshly ground pepper
2 15-ounce c pinto or other brown beans, rinsed
10 ounces spinach, stemmed and coarsely chopped
1 lime, cut into wedges
Cooking Instructions
Step 1 Melt butter in a Dutch oven over medium-high heat. Add garlic, carrots and onion and cook, stirring occasionally, until the vegetables are tender and lightly browned, 5 to 7 minutes. Add broth and scrape up any browned bits with a wooden spoon. Add squash, tomato, crushed red pepper, salt and pepper and bring to a boil. Reduce heat to a simmer and cook until the squash is very soft and almost breaking apart, about 20 minutes.
Step 2 Transfer 3 cups of the soup to a blender and puree until smooth. (Use caution when pureeing hot liquids.) Return the pureed soup to the pot. Stir in beans and spinach and cook over medium heat until the beans are heated through and the spinach is wilted, about 5 minutes. Serve with lime wedges.
Nutrition Information
Number of Servings: 8
Per Serving:
Calories: 223
Carbohydrate: 43 g
Fat: 3 g
Fiber: 10 g
Protein: 11 g
Saturated Fat: 2 g
Fredericksburg Fitness Upcoming Events
Get fit for the holidays!
We all know that the holiday season is a time of splurging so I'm here to help you stay fit and prevent those unwanted holiday pounds! I'm happy to announce that we will be having one 5 week boot camp at a participant's home gym. There is room for about 6 or 7 participants. You can sign up for two or three times per week. The location is in South Stafford off of Brooke Rd. We will skip Thanksgiving day and will conclude Monday December 21st
I hope you can all make it!.Please reply by November 15th!
