Post Tagged with: "food"

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The quest for the fountain of youth began in the 16th century, with Spanish explorer Juan Ponce de León on the hunt for the legendary waters that would reverse age. Unfortunately for us, he never found that fountain (it sucks, we know!). The good news is, there are things you can do to fight aging–starting with the foods you eat!

Eating a well balanced diet not only makes you feel good, but can also make you look younger.  Stock up on these good-for-you foods and you’ll combat signs of aging that the fountain of youth never could!

Here are three fun, nutritious fruit presentations to share with your family this Fourth of July.

Flag Kabobs

Ingredients:

• Strawberries, thickly sliced
• Blueberries
• Bananas, sliced

Directions:

Arrange fruits on a skewer or chopstick. Alternate in a pattern for individual red, white, and blue kabobs, or make a “bigger picture” with multiple kabobs arranged in an American flag pattern.

Eating well when you travel can be quite a challenge, especially when you’re confined to the cabin of an airplane or the inside of a terminal for several hours. This is one topic I know well, as I was flight attendant for five years. With a little planning ahead, you can have healthful meals and snacks during your journey.

These days, unless you’re flying across multiple time zones, you’re not likely to be served anything other than a mini-bag of salty snacks. It’s okay to have these snacks as long as you have a cup of water or juice with them. Airplane travel can increase your risk of dehydration, so be sure to have fluids as often as you can, especially water. Alcoholic drinks or drinks with caffeine in them can contribute to dehydration.

As you know, October is Breast Cancer Awareness Month. This is a very painful time of the year for many among us, as most have been touched by breast cancer or another form of cancer in our lifetime. Whether it be yourself, a sister, mother, daughter, father, or friend, the pain of all cancer is inescapable in our modern world. There are millions fighting breast cancer as we speak and many more whose memory is cherished and honored by those who are left behind.

The clients I have worked with who have been afflicted with breast cancer or another form of cancer have always made it very clear to me: exercise and eating healthfully literally saves their lives on a physical and emotional level. I have known far too many who have suffered, and this subject is very close to my heart. I have learned everything I can to help both on the fitness and on the nutrition fronts in the ongoing fight against cancer.

There many foods that we know help in this battle. Some you may already know of, and some may surprise you with their cancer-fighting properties. Most are foods I already recommend to my clients for health, wellness, energy, and fat-burning benefits. My findings are based on many peer-reviewed studies and years of research, but, as always, please consult with your doctor before making any dramatic changes to your diet or lifestyle.

Many well-documented studies show that certain foods can help the body burn fat—from the abs!

Blueberries
In a study conducted by the University of Michigan, blueberries were found to up-regulate fat-burning genes and down-regulate fat-storing genes. The super fruit targeted abdominal fat stores in this study! Blueberries are also full of antioxidants that fight free radical damage, and the flavonoids in blueberries help fight inflammation and obesity.

The fiber content of blueberries fights fat. A New Zealand study found that fiber and protein burn more fat, specifically from the belly, while lowering cholesterol and assisting with more weight loss overall. Fiber increases hormones like CCK, which causes your feelings of fullness and satiety. CCK, or cholecystokikin, is released when one consumes adequate protein.

Apples
Apples, one of my favorite fruits, helps reduce fat stores from the belly and overall body fat with their pectin fiber content. Don’t throw away the peel though—that is where much of the nutritional content is. Like blueberries, apples up-regulate fat-burning genes. Apples help with alertness and muscle endurance. Women who consume apples regularly are 21% less likely to store fat in the abdominal region!

Peanut Butter
And don’t forget the belly fat burning power of MUFAs (monounsaturated fatty acids), like peanut butter. A recent study reported in Diabetes Care proved that MUFA’s “decrease central body fat”. That means belly fat!

Whey Protein
Our exclusive LiveRite shakes are packed with whey protein, which helps control hunger and can make it easier for you to stick to a healthful eating plan while burning fat from the abs and all over! This month, the Journal of Nutrition reported that whey protein can help reduce belly fat. Whey protein fights fatty liver disease and controls excess insulin secretion while lowering blood pressure (American Journal of Clinical Nutrition, 2010).

Dairy
It is already well-documented that the calcium in low-fat or fat-free dairy helps blast fat from the abdominal region and all over. It does this by controlling calcitriol, one of your fat-storing hormones. Studies also show that suppressing calcitrol through dairy takes this one step further and helps burn fat from your abs and all over. Scientists at McMaster University found that women who drank fat-free milk after a workout lost 5 times more body fat over a 12 week period than women who did not. The women who drank milk also saw improved bone density. Milk helps you get stronger!

Combine Super-Foods
Try these shake recipes that combine the above super-foods into one delicious blend!

Blueberry Shake
• 1 cup of fat-free milk
• 3/4 cup of blueberries
• 1 level scoop of LiveRite Vanilla whey protein
• Add some additional fiber and healthy fat with 1 level tablespoon of flaxseed.

Yum! Enjoy post-workout or as a meal replacement. You will really amp up your fat loss by consuming one or two of our weight loss supplements in 1 cup of ice cold water before you drink the shake. (About 2 cups of ice cold water will amp up your metabolism by about 30% for a full hour and a half, one recent German study showed.) As always, check with your doctor first when supplementing.

Apple Peanut Butter Shake
• 1 cup fat-free milk, light soy milk, or light almond milk
• 1/2 of a large apple or 1 small apple
• 1 tablespoon of peanut butter (no trans fats)

Enjoy as a meal replacement even if you are not exercising that day. You will see and feel the belly fat burn!

Trainer Tip by Sandra Ferrerio, certified Live Rite weight loss coach, trainer, and class instructor at Lucille Roberts in Yonkers. Read her full bio here.

Here are some tips for improving your eating habits:

Eating should be a pure experience.

You should do nothing else while eating. You should taste and enjoy every bite.

Always eat in the same place.

Never eat when you are standing, in front of the TV, at the kitchen counter while cooking, or lying in bed.

Follow an eating schedule.

All meals and snacks should be pre-planned at specific times. This way you don’t have to think about what you are going to eat.

Never skip meals or snacks.

Meal skipping may cause you to overeat at your next meal because your body will be hungry, and your blood sugar will be low.

Know your cravings.

If you want something creamy, sweet, or salty, don’t talk yourself into something else; just eat it. If you don’t go with your craving, you just might end up eating more of something you didn’t even want in the first place.

Try not to clean your plate.

Always leave a little food on your plate after every meal, and you will save tons of calories over time.

Use smaller plates and bowls.

This will help you to eat smaller portions of food.

Slow down your eating pace.

Eating too fast limits the enjoyment of food. Remember: it takes about twenty minutes for your body to realize that it’s full.

Always eat your favorite foods first.

This way you will stop eating if you are full.

Never take a second helping.

Make one plate of food, and after you are finished, don’t add anything else to your plate.

Store trigger foods out of sight.

They will be too tempting to resist if they are around all day.

Get rid of all your clothes that are too big.

This way you will have nothing to wear if you start to gain weight.

Only eat when you are truly hungry.

Ask yourself if you are really hungry or if you are just bored, stressed, tired, anxious, etc.