Monday, June 26, 2017

6 Filling Foods That Boost Weightloss

You know the feeling: You’re committed to losing weight and eating healthier, but you’re just so hungry all the time! Argh! Why can’t you lose weight without feeling like a crazy person, constantly ‘hangry’ and perpetually fantasizing about “forbidden” foods? Answer: You can. One of the keys to successful weight loss is to fuel your body with foods that not only support your slim-down efforts, but also help you feel satisfied, thus preventing the kind of wanton binging that can sabotage your goals. Here are six that can do exactly that.

Protein: A recent study at the Pennington Biomedical Research Center at Louisiana State University found that eating protein increases satiety in the short term, helping you lose weight in the long term. Since it takes your body longer to break down protein and convert it into energy than it does, say, simple carbs, eating protein can help you feel fuller longer, making you less likely to snack on junk later on. Your goal: Have high-quality protein at every meal — egg whites with breakfast, Shakeology as a snack, and 4 to 6 ounces of your favorite animal or plant protein for lunch and dinner, for example.

Hemp Seeds: In general, seeds are excellent sources of nutrition, containing plenty of fiber, healthy fats, and amino acids. But hemp seeds are one of the few plant-based food sources that contain all nine essential amino acids, making them a complete protein. They’re also rich in omega-3 and omega-6 fatty acids. Like fiber and protein, fatty acids can help increase feelings of fullness, making it easier to lose weight and keep it off, according to a study in the journal Appetite. Sprinkle 1 to 2 tablespoons on a salad, or toss them into your morning smoothie to give it a little more staying power.

Grapefruit: Eating half a grapefruit or drinking 8 ounces of fresh grapefruit juice three times a day can boost weight-loss efforts significantly, according to researchers at the Scripps Clinic, in California. In their 12-week study, participants lost an average 4 pounds. A separate study at The Rowett Institute of Nutrition and Health in England suggests a possible explanation: Grapefruit is a potent source of pectin, a soluble fiber that can help slow digestion and suppress appetite, leaving you feeling fuller longer, and reducing fat storage in the body. But you’ll only find pectin in the pulp, so drink it pulpy. Better still, eat the whole darn fruit!

Eggs: Considered a “perfect” protein by many, eggs contain all essential and non-essential amino acids. And they’re perfect for weight loss. A study from the Biomedical Research Center in Louisiana found that eating eggs at breakfast helped people feel less hungry while also stabilizing their blood sugar levels and helping them eat fewer calories throughout the day. Need some recipe ideas?

Nuts: Since many nuts are high in omega-3 fatty acids, which have been shown to provide several health benefits related to metabolism, immune function, and inflammation, these nutrition powerhouses are ideal when trying to lose weight, eat healthy, and curb hunger. Plus, they’re loaded with protein and fiber, making them a great go-to snack. Just be sure to eat them in moderation. Nuts are calorically dense, so a little goes a long way. Indeed, a handful is all it takes to reap all of the nutrition and weight loss benefits.

Broth-based Soup: The high water content will fill you up for a minimal caloric cost, according to a report by the CDC. That’s a win-win for weight loss. And if you make your own, you’ll be able to control both the ingredients and the sodium content — absolute musts for healthy eating. 

Monday, June 19, 2017

Vegan Meal Prep for the 21 Day Fix

Can vegans follow the 21 Day Fix Eating Plan and still get enough protein? The answer is yes! The Beachbody nutrition experts created this vegan meal prep to help vegans practice portion control and still get enough essential nutrition in their diets. This menu is slightly lower in protein and higher in carbs than the regular 21 Day Fix Eating Plan, but is equally as healthy and is higher in fiber, which helps with satiety and assists weight loss.
This vegan meal prep includes a few adjustments to the containers. Red containers contain complete proteins, but for vegans, they can also contain beans and other legumes. This menu also includes more yellow containers, but differentiates between whole grains that are essential to a vegan diet (yellow a) and tubers and more processed carbohydrates (yellow b).
More information is coming soon about how vegans can adjust the 21 Day Fix Eating Plan to meet their nutrition goals. This meal prep menu and complete grocery list is a good place to start!
This meal prep is for the 1,200-1,499 calorie range. It contains 5 greens, 3 reds, 3 yellow a, 1 yellow b, 1 purple, 1 blue, 1 orange, and 2 tsp. per day

Vegan Meal Prep for 21 Day Fix

Meal 1 (Breakfast): 1 cup cooked oatmeal with ¼ large banana, 2 tsp. chia seeds, and ½ tsp. ground cinnamon (free) (2 yellow a, ½ purple, ½ orange)
Variations: Substitute 1 Tbsp. shredded unsweetened coconut, or 1 Tbsp. flaxseeds, or 1 Tbsp. pepitas for chia seeds.
Meal 2 (Snack): 1 cup celery stalks with 2 tsp. peanut butter (1 green, 2 tsp.)
Meal 3 (Lunch M/W/F): 2 6-inch corn tortillas, ¾ cup refried beans, 1 cup shredded lettuce, ¼ cup fresh salsa (free), ¼ avocado (1 yellow b, 1 red, 1 green, 1 blue)
Variations: Instead of tacos, the corn tortillas can be lightly coated with nonstick cooking spray and baked at 375° F. for 10 to 15 minutes to make a tostada or tortilla chips. The rest of the ingredients can be combined to make nachos or a taco salad.
Meal 3 (Lunch Tue/Thur): 1 slice sprouted whole grain bread, ¾ cup white beans (mashed after measuring), ½ cup sliced cucumber, ¼ cup sliced red onion, ¼ cup alfalfa sprouts, ¼ avocado, balsamic vinegar (free) (1 yellow b, 1 red, 1 green, 1 blue)

Vegan Meal Prep for 21 Day Fix

Meal 4 (Post-Workout): 1 scoop vegan Tropical Strawberry Shakeology with ½ cup sliced strawberries (1 red, ½ purple)
Meal 5 (Dinner M/W/F): ¾ cup firm tofu, 1 cup shredded cabbage, ½ cup shredded carrots, ½ cup chopped broccoli, ½ cup sliced onions, ½ cup raw spinach sautéed in 1½ tsp. sesame seed oil. Drizzled with reduced-sodium tamari soy sauce (free). Served over ½ cup cooked brown rice (1 red, 3 green, ½ orange, 1 yellow a)
Meal 5 (Dinner Tue/Thur): ¾ cup cooked lentils wrapped in 1 cup lettuce leaves with ½ cup cooked quinoa, ½ cup sliced red onion, ½ cup chopped red (or green) bell peppers, 1 cup chopped tomatoes, drizzled with 1 Tbsp. Lemon Tarragon Vinaigrette (or your favorite 21 Day Fix Salad Dressing) (1 red, 1 yellow a, 3 green, ½ orange)
Variations: These ingredients can be combined to make lettuce wraps or lentil salad served over lettuce.

Vegan Meal Prep for 21 Day Fix

Fresh Fruits and Vegetables
1 container alfalfa sprouts
2 avocados
2 bananas
2 medium red bell peppers
1 bag broccoli florets, or 1 bunch broccoli
1 bag shredded cabbage (3 cups), or 1 head cabbage
1 bag shredded carrots, or 3 carrots
1 bunch celery
1 cucumber
2 lemons
1 large head romaine lettuce
1 head Bibb lettuce
6 limes
2 onions
2 red onions
3 shallots
1 bag spinach
2 containers strawberries
1 bunch or small container tarragon
4 tomatoes
Grains/Seeds/Nuts/Nut Butter
1 loaf sprouted whole -grain bread
1 package corn tortillas
4 Tbsp. chia seeds (2 oz.)
1 can cooked lentils, or ¾ cup dry lentils
2½ cups old fashioned rolled oats (8 oz.)
all-natural peanut butter
3 oz. quinoa
5 oz. brown rice
2 packages firm tofu
Canned Foods
2 cans vegetarian refried beans
1 can white beans
1 container fresh tomato salsa
ground cinnamon
Dijon mustard
olive oil
sesame oil
ground black pepper
sea salt or Himalayan salt
1 bag vegan Tropical Strawberry Shakeology
reduced-sodium tamari soy sauce
balsamic vinegar

Via the Team Beachbody Blog

Friday, June 9, 2017

The Mizuno Wave Sky: I've Been Converted

So I’ve been converted, officially this time!  I received my 2nd pair of Mizuno running shoes about a week ago and after running with them on concrete, sand and dirt for upwards of 30 miles in the last week, I am pretty happy with them and will be sticking with Mizuno for the long haul!

In the past, running in other shoes I've tried for long distance in a short time span, I've definitely felt the backlash of pushing my mileage. I experienced pain in the midsole and having a high arch, I also experienced pain after running.  This was not the case this past week when I tested out the Wave Sky.

The Mizuno Wave Sky is the shoe you see pictured above and the one I’m referring to!  It’s a shoe built for neutral runners that don’t need support for pronating. For YEARS I was wearing the wrong shoe.  A shoe that wasn't neutral and instead pushed my feet out, giving me pain along the side and almost convincing me that I needed to give running a break.

Finally finding the RIGHT show changed that for me.  The Mizuno Wave Sky has a full length midsole and the most u4icX foam in any Mizuno shoe.  What is u4icX you ask? It's Mizuno's own proprietary midsole material. It's a soft, light, cushioned material that gives a soft underfoot feel, as if you're running on a rubber track vs concrete.  

The new Wave Sky provides max cushioning and gives you a more plush feel than any other shoe Mizuno has made.  As they say, you feel as if you float through your run. And for someone who primarily runs on pavement, this is a vital feature I need in my shoes.  The Wave Sky also has a sock liner that provides a secure, comfortable fit hugging your foot.  

If you're in the market for a new running or walking shoe, I highly recommend the Mizuno Wave Sky. It's available in men's and women's sizes and three different color schemes for each.  I have the blue/silver/safety yellow combination. I love it because it's unlike any other shoe I own.....not pink for one! Haha! It retails for $150.00 and is currently available in stores nationwide. 

For more information, go to Mizuno's website and look over the various options available for women and men.  Please note that I received these shoes at no cost in exchange for a small fee compensation, review and social media shares. All opinions and photos in the post are my own and not in any way influenced by Mizuno.  I am an avid runner and want to provide feedback, whether positive or negative, to other runners out there so they too can find products and gear that can benefit them and keep them on the road longer.