How Often Should I Eat? Review By Matt McCarl

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How Often Should I Eat?

By Contributor on June 22, 2015

How Often Should I Eat? Let’s face it, since the dawn of man the rule for consumption of food was simply to eat to survive. Well our modern society and lifestyle has changed and flipped that simple process.
Obesity rates continue to grow and will be affecting more than two-thirds of Americans in the next 5-10 years, according to the Centers for Disease Control and Prevention. So you can see the simple rule has flipped and it appears that humans survive so they can eat.
Through the years we have seen nutrition and diet science, and programs change their design about what foods best suit our needs as a society, but you don’t hear about when to eat. The question that seem to arise most often is “How Often Should I Eat?”
The most popular approach to the question of How Often Should I Eat for general health and weight maintenance has been to spread calories throughout the day by consuming 5-6 smaller meals. The concept of doing this method is that you are most likely to feel less hungry at any particular time, and in turn you will not be apt to over indulge or eat in excess.
A study found in the Journal of the Academy of Nutrition and Dietetics, shows data on this approach. It states that people who were of their ideal weight and able to maintain their weight reported eating more often than individuals who were overweight and obese.

How Often Should I Eat?

The overall hypothesis is eat small meals and snacks spread out every 3- 3 ½ hours from the time of breakfast. This proves to keep you sustained which avoids greater levels of hunger, and will limit overeating. Therefore control of caloric intake and, ultimately control of body weight.
Though we know that eating throughout the day with 5-6 smaller meals can benefit for weight maintenance, how does is measure up for weight loss.
According to a study done by Circadian Biologist Ph.D. Amandine Chaix, consuming meals 5-6 times throughout the day can aid in weight loss, but it needs to be meals that are healthy and portioned appropriately. It was found that if the foods were high-fat, sugar or highly processed that the individuals still became obese. The complete findings found that those fed in the 9-12 hour window with 5-6 smaller meals that were portioned and low in processed, high fat, and high sugar were leaner. “So, already being obese and switching to time-restricted feeding with healthier foods and portions, does create weight loss. That is powerful.” Chaix said.
The research of meal timing shows further benefits in addition to those who want to lose weight and maintain their weight, especially as it relates to the consumption of protein.
When spreading the protein consumption throughout the day in smaller doses the body is able to assimilate and use the protein for greater gains and recovery of the muscle tissue. This can help maintain muscle loss during weight loss, and through the aging process.

How Often Should I Eat?

The answer is 5-6 smaller meals per day. Spaced out every 3-3 ½ hours after the consumption of breakfast. Though you must also keep in mind that for weight loss and maintenance the number of calories at each meal and throughout the day still plays a very large role in this process.
If you are trying to lose weight, you need to consume smaller meals spread throughout the day, create a calorie deficit through portioned meals, and exercising appropriately 5-6 times per week. If you need assistance in implementing a meal plan and exercise regimen that will keep you eating throughout the day and exercising appropriately, Beachbody’s 21 Day Fix combines all of this in one package and you get a FREE Coach to help keep you on track and motivated.


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Understand Why You May Be Gaining Weight While on a Low Fat Diet Reviewed By Matt McCarl

Great article had to SHARE!! In here are a lot of the thing we all have to learn when we are learning to get healthier. If you have any more tips please comment.

Understand Why You May Be Gaining Weight While on a Low Fat Diet

By Contributor on June 1, 2015

When it comes to losing weight, most people turn to a low fat diet thinking that is the best route to go. However there really is no reason to go on a low fat diet, or an all meat diet, or any other fad diet that is out there. Losing weight is about eating balanced nutrition. Fad diets will only create weight loss for a short period of time if at all. It typically just leads to yo-yoing, and most gain all their weight back or more.
First thing you want to be doing is paying attention to your nutrition and portion sizes even when you don’t have weight to lose. This helps you maintain your weight and prevention is always better than having to lose the weight. Ultimately you are here because you do have some weight to lose. Here are a few tips that will help you make sure that you have an understanding why you may have put on weight but also information about putting the right nutrition into your body.

Understand Why You May Be Gaining Weight While on a Low Fat Diet

The first thing you want to figure out is exactly why you’re gaining weight. What have you been doing or not been doing that could have led to the weight gain? Are you exercising or exercising less? Are you taking any new medications? Did you start taking birth control? Do you suffer from hypothyroidism? These are all things that can lead to gaining weight. Understanding where you weight gain is coming from will help you establish a path of nutrition that will work best for you.

Dos and Don’ts of Balanced Nutrition

Don’ts

1. Fast Food. Everyone knows that eating fast food is bad for you. Most fast food meals contain more than a thousand calories, which would consist of half or more of your total calorie intake for a day.
2. Fried Foods and Desserts. You need to think about whether you’re the kind of person who tends to splurge on fried foods or sweets. Figure out your weaknesses and you’ll know what you need to avoid most of the time.
3. Late Night Snacking. A good recommendation is to not eat two hours prior to bedtime. Snacking late at night can pack on the pounds.

Dos

1. Keeping a journal. If you’re not entirely sure where you’re going wrong, you can figure this out by keeping a journal of everything you eat.
2. Eat 5-6 Smaller Meals Every 3-4 hours. This will keep your metabolism working properly and keep you from being very hungry, which can lead to unneeded snacking or choosing snacks that may not be healthy.
3. Sleep 7-8 Hours Every Night. This will help to keep your hormone ghrelin at optimal levels. Excess levels may result in weight gain.
4. Utilize a Total Nutrition Shake for a Snack or Meal Replacement. High quality total nutrition shakes can provide you all of your daily nutritional, and make a great snack or meal replacement when used in a recipe to meet your caloric needs. Shakeology is a high quality nutrition shake that has been known to increase your energy, make you feel healthier, as well as improve digestion and regularity. Plus Shakeology comes in six different flavors and tastes amazing.
5. Cut out the unhealthy foods. With that said find replacements for those foods that really do satisfy you. Check out some of these healthy meal and snack ideas.

So no fad diet is needed. You will stop gaining weight and lose weight by creating a healthy balanced nutrition plan that you enjoy.

 http://www.gettingfittogether.com/understand-why-you-may-be-gaining-weight-while-on-a-low-fat-diet/#!46

Workout Routines for Women: Change Focus from Thin to Toned Reviewed by Matt McCarl

Great article had to SHARE. It really is what your body composition is doing that makes all the difference. Please share your thoughts.

Workout Routines for Women: Change Focus from Thin to Toned

By Contributor on June 3, 2015 

 

So the question of the day is, what are the best Workout Routines for Women. Men and women seek out very different routes when looking to get healthy. Most men are look to lift weights, building muscle, and tone their bodies, while most women simply focus on cardio to get thin.
Unfortunately, it should not be focused this way. If you work out with the right program that combines lifting weights and cardio you will create a healthy body that is toned and the proper weight. When that is the focus, that will create the appropriate weight and a healthy toned body. Remember success is not always the number on the scale, but really about how your clothes fit. As you lose weight and gain muscle your weight will fluctuate but it is what your body composition is doing that makes all the difference.

Workout Routines for Women: Change Focus from Thin to Toned

When you’re designing a workout plan, you should make sure that you incorporate weight lifting and other toning exercises. In fact, the most effective plan is to have cardio, resistance training, and a balanced nutrition plan.
Here’s good news, there are plenty of workouts that can be accomplished without the need to buy special workout equipment. If you have comfortable clothing that’s easy to move in and good athletic shoes, you’re already good to go! Using your body weight can be a good way to begin a training routine that will shape and tone your body.
So how do you get started? With a proper warm-up of course. A good warm up with calisthenics and dynamics moves is always the way to go. This means lightly jogging in place for a few minutes; do some jumping jacks; or turn on your favorite music and dance.
Now it is time to move on to an exercise routine that focuses on toning and cardio, or toning one day and cardio the next. The more you mix it up, the more likely you are to have results. A couple of options for fast results include the 21 Day Fix, which is designed to get you toned and back into shape fast. There is also Beachbody On-Demand which gives you access to a vast library of programs that allows you to find a workout that best suits your goals. Beachbody On-Demand allows you to change things up whenever you get bored. This will help keep you moving and motivate you to achieve your goals.
Finish it out with a Cool down. Once you’ve completed your worked out you don’t want to just stop. Instead, take a few minutes to stretch, relieving the tension in muscles that you’ve just worked hard.
Utilizing these program suggestions will help shift your focus from simply weight loss to toning. This shift will help you reach your goals and gain greater results.



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Eating Healthy On A Budget – Yes, It is Possible! Reviewed by Matt McCarl

There are some really great tips in here had to SHARE. If you have more tips for eating healthy on a budget share them please.

Eating Healthy On A Budget – Yes, It is Possible!

By Contributor on June 11, 2015

Eating healthy on a budget may often feel like an impossible challenge when you start walking through the grocery store. You look at the cost of healthy food, and start to wonder whether or not it’s really worth it. It is worth it, and YOU can eat healthy on a budget. You can fill your shopping cart with food that will fuel your mind and body without breaking the bank. The trick is to know how to do it.

Eating Healthy On A Budget – Yes, It is Possible!

Here are a couple tips to get you headed in the right direction.

1. Have vegetarian days. Reduce the amount of meat you’re eating. When you reduce your meat consumption, you also reduce the amount of money that you’re spending, which in turn frees up funds in your budget for other healthy choices.

2. Don’t buy pre-packaged food if you can avoid it. The healthiest nutrition is one that consists of natural, whole foods that have been acquired in their original state. That “fat free” or “low fat” packaged foods might be tempting, but they are packed full of artificial colors and flavors, not to mention being high in sodium and high in chemical compositions that you cannot even pronounce. You will be surprised by the budget difference when you pick up the individual ingredients for your favorite healthy treats instead of buying them ready-made for you. A good example is a container of hummus that costs around $4 can be made from a can of low-sodium beans ($1) and a handful of other ingredients that you may already have sitting around your home. Ready-to-serve oatmeal packets cost twice as much per serving than if you buy a big canister of oatmeal and sweeten it with honey. Plus it is just flat out healthier for you.

3. Eat more fruits and vegetables. The high fiber content of most fruits and vegetables will actually help you feel full longer, which means that you’ll be less likely to come back and snack later. By adding fruits and vegetables to your nutrition, you not only decrease the amount that you’re eating, you also substantially increase your consumption of healthy nutrients that your body needs to function at its optimal level.

4. Explore alternative sources of protein. Try out nut butters, beans, and Tempeh for healthier alternatives to eating large amounts of meat. Beans and Tempeh, in particular, are much less expensive but still have great nutritional benefits.

There are plenty of ways to stay within your budge and eat healthy. These are just a few strategies you can use to reduce your total at the grocery store.
No time for breakfast?  Check out 101 Healthy Nutritious Shake Recipes 

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Healthy Snacks For Work: FIVE You’re Going to Love! Reviewed by Matt McCarl

This article had great information had to SHARE. Having trouble with making or taking snacks when you are on the go or just can't seem to get them to work at work try these simple ideas. If you have some of you your own you really like please share.

Healthy Snacks For Work: FIVE You’re Going to Love!

By Contributor on May 29, 2015

 

 

Most of us tend to think that if we eat three balanced meals everyday, our diet is taken care of.  However, it’s easy for unhealthy foods to creep in while you’re snacking.  Let’s say you eat breakfast before you leave home at about eight o’clock.  You’re not going to have lunch until at least one, maybe even two if you get caught up in work.  That’s nearly five or six hours during which your body will need some sustenance.  Most of us just end up taking a trip to the vending machine but how long are you going to feed yourself chips and candy before your body starts to rebel, in terms of digestive problems as well as gaining weight?  Instead, it’s a good idea to pack two healthy snacks per day, one for that mid-morning meal and another for the mid-afternoon.  Here are Five Healthy Snacks For Work that won’t be difficult to carry:

Healthy Snacks For Work: FIVE You’re Going to Love!

1. An Apple and a Tablespoon of Almond Butter.  You can store a jar of almond butter at work and carry an apple with you.  Make sure you also keep a knife at work so that you can slice the apple and spread the almond butter when you feel hungry.  And store the almond butter in a dry area.  An apple contains 116 calories and one tablespoon of almond butter contains 102 calories.  So this is a pretty low-calorie snack containing approximately 200 calories.
2. Whole Wheat Pita Bread and Hummus.  If you’re in the mood for more carbs and less fruits or vegetables, you can go with whole wheat pita bread and hummus.  Whole Living recommends this as one of the best snacks to take to work, as it comes up to about 187 calories per serving.  If you like cooking, you can even make up a batch of hummus and then eat it for 3-4 days.  Store both items in your work refrigerator and enjoy whenever you need a boost.
3. Whole Grain Cereal with Berries.  This is another thing it would be easy to store at work.  Just pick up a box of whole grain cereal, a box of berries and some skim milk on your way to work.  Store the perishables in your work refrigerator and the whole grain cereal in a dry place.  This gives you a lot of fiber and a little bit of sugar for a much needed pick me up.
4. Energy Bar.  This is one you have to really be careful with… You can use store bought energy bars, but as always you would be better off creating your own. Here is a quick and easy Homemade Energy Bar Recipe. If you don’t have time to make homemade bars, then here is what to look for when purchasing store bought bars. It is suggested that you look for bars that have more than 8 grams of protein per serving.  You also want to look for bars that have 3-4 grams of fiber per serving, 10 grams or less sugar, and stay away from artificial sweeteners like Sucralose, or maltodextrin.  The advantage of nutrition bars is that they are easy to transport.  However if you are using nutritional bars you do not want to rely solely on them as your snacks. You want to make sure that at least one of your daily snacks contains fruits or veggies.
5. Meal Replacement Shake.  For an easy snack which requires no preparation, you can try a meal replacement shake such as Shakeology.  Store these at work and grab one mid-morning for a filling, nutritious, tasty snack.  You’ll end up feeling energized all day long.  Or if you opt to drink one in the afternoon instead, it’ll help you shake off that afternoon lethargy.  There are many delicious shake recipes as well, that are easy-to-make.  Surveys show that shakes such as Shakeology make people feel healthier, improve their regularity and increase their energy levels.

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How to Get Fit Fast: Yes It Is Possible! Review by Matt McCarl

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How to Get Fit Fast: Yes It Is Possible!

By Contributor on May 29, 2015

 

 

All of us want to get fit but many of us don’t want to wait six months or a year to see results. We want know, How To Get Fit Fast. When you start seeing results in a couple of weeks and your body starts shaping up within a month or so, you feel more motivated to keep going. At the same time, you need to make sure that you’re not overdoing things. Your body can only take so much, in terms of exercise and diet. You don’t want to develop an eating disorder or gymnorexia. So keep in mind that you’re treading a fine line when you follow these tips:

• Cardio, Cardio, Cardio. If you’re overweight, cardio is the way to go in order to lose weight. Doing weights will help you shed calories in the long run because muscle at rest burns more calories than fat at rest. However, you’re not going to see immediate results when it comes to weights. You’re only going to see them by incorporating cardio. You need to do the kind of cardio activity that makes you sweat a lot. If you’re going for home-based workouts, just pick one that keeps you working all the time, without any rest. The more you jump, jog and kick, the more you’re going to lose weight.

• Eat More Protein. If you want your muscles to heal faster so that you can put more effort into your workouts, you’ll need to give your body more protein. Most of us get a certain amount of protein everyday but you’ll probably need to up this number in order to build more lean muscle. Good sources of protein include egg whites, chicken and fish. Additionally, you could add a meal replacement shake like Shakeology to get about 16 grams of protein. Make sure you have one source of protein at every meal and you’ll see your body toning up faster.

How to Get Fit Fast: Yes It Is Possible!

• Lift More. If your aim is not to lose weight but to develop muscle tone, you’ll do so faster by lifting more weight. Many times, women are under the mistaken impression that if they lift heavier weights, they’ll end up looking more masculine. However, a woman’s body is just built differently. So it’s not possible for them to develop the type of muscle tone that men have unless they’re really lifting very heavy weights. If you’ve been using three pound weights and you want to see more results, it’s not going to hurt you to move to five pound weights. If you’re at five pounds, you can easily move to seven.

• Eat Fruits and Veggies. We all know that fruits and veggies are important if you want to have a balanced diet. But more than that, eating fruits and vegetables will give you the energy you need to keep going and will help you maintain your health. You don’t want to have the kind of weight loss which results in your looking pale and becoming weak. In order to avoid this, try to get as many bright colors as you can on your plate. You can also consult your fitness coach about whether you should start taking vitamins.

• Do Something You Enjoy. You can get immediate results by doing a number of different workouts. However, many of us get a little bored when we keep going for a full hour on a treadmill or elliptical trainer.  An incredible option is that you can subscribe to Beachbody On Demand where you get access to over 150 different streaming workout videos and you can pick and choose one that interests you. If you get bored of one video, you can always switch to another. Beachbody On Demand also gives you an incredible variety of on-line tools like meal planners, shopping list, as well as support from a Beachbody Coach at no additional cost to help you stay on track!  Plus, you have the option of doing something that is in tune with your fitness goals which may include weight loss, toning or advanced body sculpting.

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