(For the previous tips, go here.)

Tip #8: Drink whey protein.

Whey protein, such as that in our LiveRite shakes, has been shown in many studies to have myriad health benefits including weight loss, fat loss, and muscle toning. It also decreases cravings, improves blood sugar control, and improves liver functioning.

Drink one LiveRite shake per day as a meal replacement or a post-workout snack. I have two per day because they are convenient, delicious, and full of protein, and afterwards I’m not hungry for about three hours!

Here are some shake recipes that you can try–or come up with your own! For all of these recipes, you can substitute light soy milk or lactose-free milk if you prefer.

(Tomorrow: Tip #9 for Losing Those Last 10 Pounds)

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

October is Breast Cancer Awareness Month! All of our clubs are offering special classes at special times. The instructors have donated their time, and, with a $2 donation, you can take the class. All proceeds go to Making Strides Against Breast Cancer. So, take an extra class, and donate to find the cure!

Remember also that the Making Strides walk happens on October 16 in NYC! Visit their website for more info.

By now, you’ve probably read many of Dr. Emily’s “Fit Tips” here on the blog, but you may still be wondering who she is and what exactly she does at Lucille Roberts. So, we asked her!

How long have you worked at Lucille Roberts? Tell us a little about your job here.

I’ve been with Lucille Roberts for a year and a half. I’m the Fitness Director, which means I’m responsible for overseeing the education programs, new classes, and program development for Lucille Roberts.

Have you always been active? Did you play sports growing up?

Since a very young age, sports and exercise have always been a major part of my life. Growing up, I did competitive gymnastics, which pretty much consumed my days but become a major part of my identity. Now exercise and fitness are not only my passion but also my career!

(For the previous tips, go here.)

Tip #7: Get 6-8 hours of sleep per 24 hour period.

In a prior post, I outlined tips for sleeping soundly through the night (or day, if you are a night shift worker). If you must catch naps during the day to meet your tally, go ahead. Your biggest pulse of growth hormone happens during your deeper sleep stages. This increases fat burn and muscle toning.

A lack of sleep minimizes your ability to control blood sugar, causing insulin to inhibit your overall fat-burning as a result. Lack of adequate sleep also increases grehlin and decreases leptin sensitivity. These are the yin and yang of your hunger hormones. Without enough sleep, you will find yourself wth insatiable cravings, and your metabolism will decrease. You will feel too fatigued to exercise with vigour, if at all.

Before bed, decompress with a good book or meditiation tape and some herbal tea, such as chamomille. Turn off the computer at least an hour before bed, and turn off your cell phone or hide it in a bedside drawer, so it is close for emergencies. Keep your bedroom cool and dark, and allow yourself enough hours of sleep per night to “sculpt” your muscles. Your recovery process happens when you sleep, and your cells are healing as protein synthesis occurs.

(Tomorrow: Tip #8 for Losing Those Last 10 Pounds)

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

Diabetes is a disorder that affects the way your body uses food for energy. Normally, the sugar you take in is digested and broken down into a simple sugar known as glucose. The glucose then circulates in your blood where it waits to enter cells to be used as fuel. Insulin, a hormone produced by the pancreas, helps move the glucose into cells. A healthy pancreas adjusts the amount of insulin based on the level of glucose. But, if you have diabetes, this process breaks down, and blood sugar levels become too high.

There are two main types of full-blown diabetes. People with Type 1 diabetes are completely unable to produce insulin. People with Type 2 diabetes can produce insulin, but their cells don’t respond to it. In either case, the glucose can’t move into the cells, and blood glucose levels can become high. Over time, these high glucose levels can cause serious complications.

Makeover blogger Issa is losing weight and gaining muscle–the proof is on the scale! She’s lost almost 14 pounds and is–in her own words–”staying the course”. Read her full update here.

Congrats on the progress, Issa! Here’s to continued success!

(For the previous tips, go here.)

Tip #6: Drink Green Tea. 

Study after study has shown that caffienated green tea raises yor metabolism and aslo targets ab fat. This miracle drink has antioxidant properties and has been proven to help fight depression and gum disease and to aid in protecting DNA telomeres and in preventing free radical damage, which can help in the fight against certain forms of cancer and aging.

Green tea can be enjoyed iced or hot, and a bit of lemon may up its intioxidant profile. You need to watch your sugar intake to lose weight (and as an overall health practice).  I add a little splenda to my tea or sometimes drink it hot and plain. Make it strong to reap the most benefits and have about 3 cups per day. If you are sensitive to caffeine, discuss this with your doctor first; however, the combinations of catechins in the tea and its natural caffeine content are what raise metabolism.

(Tomorrow: Tip #7 for Losing Those Last 10 Pounds)

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

Makeover Blogger Carol is doing an awesome job of sticking with her workout program with her trainer John. She’s lost 25 lb. and is still going strong! Best of all, she’s inspired many others to start hitting the gym on the quest for better personal fitness. Read her full update here on her blog–and watch her video, below!

Oh–and check out her awesome mantra: “I don’t want to get skinny; I want to get strong!” We love that!

Please join us tonight in our online chat room (http://stanzr.com/lucilleroberts) from 8:30pm-9:30pm. Ask Nutritionist Natalie all your diet questions!

This is another pumpkin recipe recommendation from Nutritionist Natalie. Because not only is pumpkin in season, it’s great for you!

Photo by TasteofHome.com

Pumpkin Pudding

Ingredients

• 3/4 cup cold fat-free milk
• 1/3 cup canned pumpkin
• 2 tablespoons sugar-free instant vanilla pudding mix
• 1/2 cup plus 1 tablespoon fat-free whipped topping, divided
• 1-1/2 teaspoons fat-free caramel ice cream topping
• 1 teaspoon sliced almonds, toasted

Directions

1. In a large bowl, combine milk and pumpkin.
2. Add pudding mix; whisk for 2 minutes or until slightly thickened.
3. Let stand for 2 minutes or until soft-set.
4. Fold in 1/2 cup whipped topping.
5. Spoon into two dessert dishes.
6. Garnish with remaining whipped topping; drizzle with caramel topping and sprinkle with almonds. 

Yield: 2 servings.
Nutritional Analysis: 2/3 cup equals 117 calories, 1 g fat (trace saturated fat), 2 mg cholesterol, 362 mg sodium, 22 g carbohydrate, 2 g fiber, 4 g protein.
Diabetic Exchanges: 1 starch, 1/2 fat-free milk.

(Recipe found at TasteofHome.com)