Category Archives: Diet Tip

Who doesn’t love a Butterfinger candy bar? The salty/sweet crisp center covered in chocolate can be hard to resist. But we have a healthier, protein-packed alternative. Give this Live Rite shake a try, and let us know what you think!

Butterfinger Live Rite Shake

Ingredients:

• 1 scoop vanilla Live Rite shake protein
• 8 oz. almond milk (For more milk alternatives, read this blog post.)
• 2 Tbsp. sugar-free butterscotch pudding mix
• 1 Tbsp. reduced-fat peanut butter
• 5 ice cubes

Blend and enjoy!

Nutritional info: 265 calories, 10.85 g fat, 21.34 g protein

Lucille Roberts Live Rite protein shake mixes are available at all Lucille Roberts gyms for $19.99.

Recipe by Dana Farrell, Lucille Roberts District Manager, New Jersey.

There are so many different kinds of milk! Cow’s milk, soy, rice, almond, coconut, hemp–the varieties seem endless. Many people are lactose-intolerant, meaning they have trouble digesting dairy products, so they look to milk substitutes to fortify their diets. But which one is best? The answer depends on your own diet needs and food allergies, if applicable. Here are the facts on six different kinds of milk.

1. Cow’s Milk

• Pros: Cow’s milk is known for its high calcium content. It also contains high-quality protein, which is of great importance to the body. Cow’s milk contains riboflavin (vitamin B2) and vitamin B12. Both vitamins play a major role in the production of energy for the body and are essential to cardiovascular protection. One cup of cow’s milk provides approximately 11% of the body’s need for potassium.
• Cons: Cow’s milk has been seen to cause allergic reactions in some people. It contains about 5% lactose, which many people can’t digest. Further, cows are often are treated with a compound called recombinant bovine growth hormone (rBGh). Some studies have shown this hormone may leads to some major health risks.

2. Soy Milk

• Pros: Soy milk is the most popular and most widely available milk alternative. The quality of protein is considered to be equal to that present in cow’s milk. Soy milk is lactose-free, cholesterol-free, and contains little saturated fat. Fortified soy milk can provide as much calcium per serving as cow’s milk. Studies have shown that soy protein can help lower cholesterol levels, and it contains anti-cancer compounds called isoflavones that protect against breast and prostate cancers. Soy milk may also alleviate some symptoms of menopause due to the mild estrogenic activity of the phytoestrogens. It is available in low- and non-fat versions, comes invarious flavors, and can be used in cooking and baking.
• Cons: Like lactose, soy is known to be a common allergen. It should be restricted or avoided in women with a history of estrogen-sensitive breast tumors.

Everywhere I go, as soon as people learn I am in fitness, people ask me: “Can you just give me a diet?” Diets connote short-term periods of time. Diets are also something Americans tend to go “onto” and “fall off of” often. They are usually temporary, short-lived, unimpressive fads. Since we eat for life as a long-term plan, and since diets connote short-term plans, it seems reasonable that we should rethink the concept of “diet” completely. Instead of “diet”, I prefer the term “meal plan” because it’s a concept that doesn’t intimidate us when we think of following it for life.

Meal plans take into consideration each individual’s realistic goals, tastes, likes, dislikes, and daily life. One size does not fit all. For example, suggesting a meal plan that consists of breakfasts of quinoa-based waffles, low-fat yogurt with sliced and peeled fruit, and a flaxseed power smoothie may be nutritionally sound for one woman who offices out of home because she has a kitchen nearby, but suggesting that same breakfast meal plan to a woman who travels frequently on planes during the breakfast hour would be a recipe for failure. Cultural differences, medical needs, and lifestyle choices can also affect meal plans.

What follows are guidelines for developing a meal plan that’s right for you.

chilipeppermadness.com

There is a growing trend towards spice consumption in order to lose weight. When it comes to reshaping their silhouettes, women will try all kinds of diet and exercise to reach their goals. A common food such as chili peppers is something that sounds weird to eat for weight loss, but it might actually help you!

Chili peppers contain a substance called capsaicin that causes the body to produce heat, and it can makes you sweat. Researchers have found that the heat generated by peppers can actually increase your consumption of calories and oxidize layers of fat. Pushing the body to use more fat as fuel may help people lose weight when they consume a low-calorie diet by increasing their metabolism.

This pungent food burns even on the strongest palates, and for this reason, we should consume chili pepper in moderation in order to avoid stomach irritation, especially if we choose to eat it raw. The best way to eat chili peppers is to spice up bland dishes in order to put the brakes on appetite and accelerate the fat burn. For milder dishes, chop it up and toss it on scrambled eggs, soups, rice, or stews. Don’t forget to remove the seeds and the veins, where all the heat is stored.

If you haven’t yet planned an exotic trip, the taste of a ripe papaya will definitely take you on that tasty journey. The earth is abundant with natural foods that help you lose weight and look healthy. This is one of the finest foods good for your health and especially for your weight loss journey.

Papaya is a pear-shaped fruit with a butter-like consistency and has a discrete sweetness. In comparison with mango, which is also sweet and meaty, the papaya fruit is more massive and is one pound in weight. Its sweet, buttery flesh carries powerful nutrients: it is rich in fiber, antioxidants, vitamins, and minerals like calcium, iron, and phosphorus, which act as great boosters for your metabolism. These metabolic boosts cause your body to consumes fat deposits more quickly to generate energy. And of course, loss of fat cells leave you with a leaner and more toned body.

Even if you’ve spent the past months dieting yourself into firm form, a few poor food choices each week can quickly add up. Don’t believe us? Consider the caloric damage of typical summer activities. Backyard BBQs provide pounds of juicy burgers topped with high-calorie condiments; ice cream dates offer options of double and triple scoops, smothered in sugary, fattening toppings; and seasonal drink choices (the kind you add umbrellas to and sip from faux-coconuts) give you the option to wash it all down with hundreds of extra calories. Not exactly flat-belly fare.

Check out this list of 6 essential summer foods. The more of these you eat, the better your chances of keeping those abs flat throughout this skin-baring season.

GREEN TEA

Per cup: 0 calories, 0 g fat

Catechins, the powerful antioxidants found in green tea, are known to increase metabolism. A study by Japanese researchers found that participants who consumed 690 milligrams of catechins from green tea daily had significantly lower body mass indexes and smaller waist measurements than those in a control group. It’s safe to say that green tea is the one of the best beverages for your health.

Did you know that one serving (100 g) of pineapple contains 60% of your recommended daily intake (RDI) of Vitamin C? This tropical fruit is also a good source of manganese, as it contains 43% of your RDI. The following Live Rite shake recipe can be made with pineapple juice or fresh pineapple; both version pack a vitamin punch!

Powerful Pineapple Shake 

1. Crush 4-6 ice cubes in a blender.
2. Add 10-12 0z. of water or 1% milk. (You can substitute almond, soy, coconut, or lactose-free milk.)
3. Add 1/2 cup fresh pineapple or 4 oz. of pineapple juice (no sugar added).
4. Add 1 scoop of vanilla Live Rite protein.
5. Blend and enjoy!

Lucille Roberts Live Rite protein shake mixes are available at all Lucille Roberts gyms for $19.99.

“Why am I still not losing any weight if I’m dieting and exercising?” is a question women sometimes ask.

We all know that eating less and exercising more are the keys to weight loss. If you believe you are doing everything right and still are not losing weight, then you may have a hidden health problem that’s ruining your efforts. The following four problems seem to be the most common.

1. Food Intolerances The most common food intolerances are dairy, gluten, eggs, soy, corn, and nuts. Ingesting these foods can lead to bloating, gas, diarrhea, constipation, mild asthma, eczema, headaches, muscle and joint pain, and fatigue. You can begin to figure out whether this is your problem through an elimination diet. Start by removing gluten and dairy from your diet for two weeks. If you still don’t notice a difference with your weight, also eliminate eggs, corn, soy, nuts, food coloring, and preservatives. Then slowly reintroduce the possible food culprits, one at a time, noticing any negative reactions. If you experience a severe reaction, you know to remove that food from your diet permanently.

We often get asked which vitamins women should take every day and in what quantities. These are the recommended daily values for adult women. Click on any of the nutrient names to learn more about what foods contain them.

Fruits and veggies are high in vitamins and minerals!

Vitamin A – 2,310 IU

Vitamin C – 75 mg

Vitamin D – 600 IU

Vitamin E – 22.4 IU

Vitamin K – 90 mcg

Thiamine – 1.1 mg

Riboflavin – 1.1 mg

Niacin – 14 mg

Vitamin B6 – 1.5 mg

Folate – 400 mcg

Vitamin B12 – 2.4 mcg

Biotin – 30 mcg

Pantothenic acid – 5 mg

Choline – 425 mg

Diet Tip by Ilise “Baker Babe” Reilly, manager of Lucille Roberts Jamaica.

When you are trying to reach a goal, it is important to create mini-goals to help you stay on track and to show you little successes before the finale. This can work for everything from adopting a vegetarian diet, organizing your entire house, or losing a certain amount of weight.

Summer’s coming, so let’s talk about weight loss. Maybe you want to lose 20 lb. by mid-August for a beach trip. You can do one of two things. First, you can break it down to monthly goals, like 5 lb. each month. That means you have four individual opportunities to reach a goal (one goal each month). Each time you meet your goal, you will be more motivated to keep going than you will if you just focus on one big end result goal. Instead of weighing yourself and thinking, “I only lost 5 lb.,” you can think, “Yes! I made my monthly goal!”