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Living a Healthy Lifestyle

Magazines everywhere call us to live a healthy lifestyle. News articles and programs tell us how obese we are as a country (over 200,000 adults in the US are overweight or obese), and the health and wellness industry claim over $80 billion in revenue in the US alone. And yet....clearly its not providing lasting results and long term lifestyle changes because the obesity rates continue to climb despite the money we're spending to combat it.

I read an article on MSNBC.com (http://www.msnbc.msn.com/id/25464987) that talks about New York law requiring restaurants to show their customers the nutritional facts of everything on their menus. While for some, the response to this is "FINALLY!!! It's about time!"; to most, its shocking and rattling the patterns of guiltless (and up to this point, uninformed!) eating. When in the world did we ever get to the place where we eat whatever, and however much we want without ever wondering if we SHOULD be eating it all? There is a definite shift happening, and if you read the above article, you'll see that many arent all that happy to be in the midst of the shift.

What Beachbody calls a Revolution is just that; but on such a deeper level than many think. Dictionary.com defines revolution as "a sudden, complete or marked change in something". The Beachbody Revolution is a COMPLETE change alright! People all over our country (and even beyond our borders) are learning how to change how they eat and view food, change from being inactive & complacent to living more active engaged, but also, and perhaps more importantly, change from living isolated from person to person contact (twitter, facebook, texting, emailing) to the accountability that comes from reconnecting socially & personally to another person; their Beachbody Coach and the Beachbody Community. Longterm change requires people linking together and saying unilaterally: "We're instigating change, and we're in this TOGETHER!" And as pastor and author Rick Warren states in his New York Times Best Seller "Purpose Driven Life" "We're better TOGETHER!!"

You see, making life changes and new choices is ENTIRELY possible by attaching meaning and accountability when you DECIDE>COMMIT>SUCCEED (Beachbody's catch phrase), and tie it tightly together with the strings of accountability. And there are hundreds of thousands of customers (and coaches) who are determined to do just that: SUCCEED...TOGETHER.

Are YOU reading this and your internal bells are going off? Do you feel energized and hopeful that your time has come? Have you had a diagnosis or pre-diagnosis of diabetes, high cholesterol, or high blood pressure? Has your doctor told you that you need to lose weight? Did you go to put on your clothes this morning and find they are just too snug?

WONT YOU JOIN OUR REVOLUTION? Together we're better, and

we are waiting for YOU!!

Email me if you'd like to join my Team Beachbody Revolution Team. :)

I've got a team of coaches waiting to link arms to help you in your PERSONAL REVOLUTION! :)

Wanting all God's best for you!!

Megan
getfitwithmegan@gmail.com

Get Healthier Carbs in This Quick Quinoa Dish

Quinoa may have an odd name (it's pronounced KEEN-wah, by the way), but it is an excellent whole grain to experiment with in your recipes. It packs a powerful nutritional punch because it has protein and fiber to keep you satisfied and improve your overall health. The grain has a fluffy texture and nutty taste that you will grow to love. Mix it with mushrooms, avocado, tomatoes, and green onion, and you've got a meal full of powerful nutrients.

Quinoa and Mushrooms

Ingredients:

• 1/4 cup dry quinoa
• 2 teaspoons olive oil
• 8 ounces sliced mushrooms
• 1/8 teaspoon salt
• 1/8 teaspoon black pepper
• 1/2 avocado, sliced
• 1 cup cherry tomatoes, halved
• 1/4 cup chopped green onions
• 1/4 cup chopped fresh basil
• 1 tablespoon lime juice
• 4 ounces green chili peppers
• 8 1/2 ounces frozen artichoke hearts, thawed

Preparation:

1. Cook quinoa according to package directions.
2. Heat olive oil in a pan over medium heat. Add mushrooms, salt, and pepper. Cook until mushrooms are tender.
3. Combine the remaining ingredients in a large bowl. Stir in mushrooms and quinoa.

Makes 2 servings

Get Seven Hours of Shut-eye for a Healthier Mind and Body

A full night's sleep is not a luxury — it's a basic necessity for healthy hormone balance. Once you dip below seven hours a night, you are increasing your risk of diabetes, cancer, heart disease, stroke, depression, and obesity.

Some researchers believe that slow-wave sleep — the deep, dreamless sleep that you ideally sink into about three or four times a night — may actually regulate your metabolism. Sleep researcher break down sleep into five stages. Stage 4 slow-wave sleep, which begins about an hour after we fall asleep, is when we release our greatest pulses of growth hormone, the hormone that prompts the body to burn stored fat. When we're young, we spend about 20 percent of our time asleep in slow-wave stages 3 and 4. But as we get older, we may only spend about 10 or even 5 percent there.

Sadly, just two nights of bad sleep will cut your satiety hormone leptin by 20 percent and increase your hunger hormone ghrelin by 30 percent. That one-two punch makes you much more likely to snack on high-carb treats, which couldn't come at a worse time for your insulin levels. In a recent study, University of Chicago researchers found that just three nights of poor sleep made the bodies of young, healthy test subjects 25 percent less sensitive to insulin. This level of insulin resistance is comparable to that brought on by carrying 20 to 30 extra pounds.

In order to block fat-storage hormones and allow the full release of fat-burning hormones, you need to get at least seven hours of sleep a night!

Pump Up Your Metabolism

Q: I've tried every diet under the sun in my life, and I'm really afraid I've ruined my metabolism. I seem to gain weight no matter what I eat now! Is there any way to fix this?

A: This is such a good question! Many people suffer from the backlash that can result from years of yo-yo diets. What happens is this: When people let their calorie levels drop too low, their body's survival mechanism kicks in, lowering their metabolic set point (or basal metabolic rate). When they go off that crash diet and begin to eat normally again, they gain back any weight lost — plus. And what follows that? Yup, another crash diet.

The cycle is often very frustrating, but it CAN be reversed with time, consistency, and patience. What you'll need to do is the exact opposite of what we call shocking the metabolism;you have to allow your body time to adapt to a new metabolic set point — by being consistent, you'll force your body to adapt.

Okay, here's the game plan: First, set your daily caloric intake at 12 calories per pound of body weight. (For example, my weight is 145; 145 x 12 = 1,740 calories a day.) Then stick like glue to that calorie allowance for at least one to two months, depending on your metabolism. This will allow your body time to readjust your metabolic set point accordingly.

Now, here's the other part of the equation: The absolute best way to pump up your metabolism is to EXERCISE. You'll be burning calories not only during your workout but also up to 48 hours after — all the while increasing lean muscle tissue, which speeds the metabolism over the long term. Aim for five hours of exercise a week if possible, but no fewer than three hours a week.

A Quick and Easy Weeknight Supper

Tilapia, a relatively plentiful fish, has the unfortunate reputation of being dull. All it needs is a spice rub, a familiar barbecuing technique that works just as well indoors. You could also use this rub on chicken breasts or toss it with lightly oiled shrimp before cooking.

Chili-Rubbed Tilapia With Asparagus and Lemon

• 2 pounds asparagus, tough ends trimmed, cut into 1" pieces
• 2 tablespoons chili powder
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt, divided
• 1 pound fish, tilapia, Pacific sole, or other firm white-fish fillet
• 2 tablespoons extra-virgin olive oil
• 3 tablespoons lemon juice

Preparation

1. Bring an inch of water to a boil in a large saucepan. Put asparagus in a steamer basket, place in the pan, cover, and steam until tender-crisp, about 4 minutes. Transfer to a large plate, spreading out to cool.
2. Combine chili powder, garlic powder, and 1/4 teaspoon salt on a plate. Dredge fillets in the spice mixture to coat. Heat oil in a large nonstick skillet over medium-high heat. Add the fish and cook until just opaque in the center, gently turning halfway, 5 to 7 minutes total.
3. Divide among 4 plates. Immediately add lemon juice, the remaining 1/4 teaspoon salt, and asparagus to the pan and cook, stirring constantly, until the asparagus is coated and heated through, about 2 minutes. Serve the asparagus with the fish.

Makes 4 servings.

8 Fun Calorie-burning Activities for Swimsuit Season

Swimsuit season is here and the pressure to go sleeveless is rising faster than record high temperatures.

So what can the average American, who does not have a personal trainer on standby or daily healthy meals cooked by a professional chef, do to get toned arms and a tighter midriff section?

The answer: Take it outdoors for some fun and free summer activities that will have you burning calories just in time for bikini season.

Here are eight workout ideas to do on your own or with the entire family.

1. Go Off-Road

A great way to escape the hectic city life and reduce stress is to hike in nature. The right pair of shoes is critical. For trail walking, specially designed trail-walking shoes or even running shoes may suffice. Today’s hiking boots come in lightweight varieties and keep your feet dry. The right fit is key to avoid blisters or chafing. Bring along some water and a snack for shorter hikes. Drink at least 4 ounces of water every 20 minutes, even in colder climates, to avoid dehydration. Insect repellant and sunscreen are also essential. Finally, pace yourself to enjoy nature. Build endurance and strength gradually before tackling some hills or a more challenging terrain. For safety: Stick to the trails, avoid brushing against foliage and hiking alone or in the dark. Also see our video Injury Prevention for Hikers in our Summer Series of Yoga.

2. Ride Your Bicycle

There is no better way to explore your neighborhood, city, backcountry roads or local trails than from the vantage point of a bicycle. And that is just one side-effect. Bicycling is a great cardiovascular workout and will strengthen legs, glutes and core.

A 140-lb individual who bicycles at 10 miles per hour for an hour will burn nearly 400 calories, which makes for guilt-free eating of a 6-inch Double Roast Beef Sub sandwich.

Bike longer and you can burn enough calories to eat a sandwich, and have your cake too.

For safety: Always wear a helmet, obey all traffic laws, use hand signals and use lights when biking at dusk and dawn.

For comfort: Invest in a pair of padded biking shorts (your bike seat will feel much better), a cycling jersey with pockets to store keys, snacks and a pair of gloves.

Consult the experts at a bike store to evaluate which type of bicycle is right for you.

Be sure to watch our Summer Series of Yoga for a video on Hip Openers for Cyclists!

3. Jog Around the Block

The beauty about jogging or running is that you can do it any time, anywhere. Keep your running shoes in your duffel bag, at work, in your suitcase or near the door, and you’re always ready to explore the great outdoors. Even short bouts of jogging or running benefit your heart health, clear your head and calm your senses. For those running in unfamiliar places, running up staircases, around tall buildings or a stadium still makes for a great workout. Running is great for busy professionals, because you can always make time to sneak in a quick run, even during travel. Simply ask the hotel concierge for a map of the city, a nearby park or trails and you’re on your way.

To prevent running injuries, invest in a good pair of running shoes and rotate them out about every 300-400 miles. The experts at the running store are trained to customize your fit.

4. Jump Rope

Jumping rope is not only a great heart-pumping activity, but also increases body awareness. All you need to get started are some comfortable shoes, preferably aerobic shoes or cross-trainers that have a reinforced toe and cushioning for the balls of the feet. Choose a light-weight rope with foam grips that won’t slip away when palms get sweaty. The right length rope is one that reaches about chest high and is measured by stepping the foot on the center of the rope while bringing the handles up to the chest.

Now all that’s left is to challenge each family member to a jumping rope contest while keeping it fun.

5. Get Wet

Swimming laps offers a great full-body workout. But even splashing around in the pool can be a great workout for young and old alike.

The buoyancy of water reduces the “weight” of a person by about 90 percent, which means less stress on joints, bones and muscles. Many people enjoy working out against the resistance of water while benefiting from its cooling effect on the body.

Here are some workout ideas: Cup your hands and pull water away from you to build strength. Use a noodle, hand-held paddles or a kick board. For those wanting to enjoy a group workout, consult your health club or YMCA about aquatic classes or master’s programs for swimming laps and don’t forget to wear sunscreen when swimming outdoors.

See our video in the Summer Series of Yoga for Stretches for Swimmers.

6. Inline Skate

Inline skating around the neighborhood or even a pick-up game of hockey make for great family fun and a workout. Most children love the idea. To prevent injuries, it is critical that adults and especially children wear helmets and protective gear on their wrists, knees and elbows. It may not look ‘cool,’ but can make the difference between a serious head injury or trauma and a minor injury or broken bones, so always be safe.

7. Just Dance

You don’t have to be Lady Gaga to “Just Dance.”

Next time you’re at a summer party, dance for fun and fitness: A 120-pound person who dances socially can burn almost 3 calories per minute or equals approximately 180 calories per hour, which is roughly the same amount of calories as a Bloody Mary. A 180-pound person dancing for an hour can burn over 750 calories, the equivalent of two slices of a pan crust cheese pizza.

Encouraging children to be creative and move their bodies freely is fun and great for their mind and body. Teach your kids some new moves in your garden, the park or at the beach.

8. Calm The Mind

For those wanting to calm the mind, rolling out a yoga mat in nature for downward-facing dog positions and sun salutations may be the ideal stress-reliever during these tough economic times. Many yoga studios are also taking their workouts outdoors. When life gets tough, slowing the mind without any distractions can make for a spiritual recovery.

Whatever outdoor activity gets you off the couch and into nature, remember to stay safe, hydrated and to protect your skin with sunscreen.

Given the continued trend of rising obesity and overweight rates among American adults and children, why not make a change in your life? Regular exercise, better eating habits will change how you feel from within while others notice the slimmer, fitter you on the outside.

Get Intense

Ever notice the color-coded exercise "zones" listed on cardio machines?
There's a "fat burning" zone, an "endurance training" zone, and so forth. The colors look nice, but how many times have you chosen the "fat burning" zone and watched as your fat stayed put? That's because fat-burning programs keep you at a lower intensity level, when to lose weight you really need to burn big calories. That only happens when you exercise at a higher-intensity level.

Let's look at the math. In a half hour of low-intensity exercise, you might burn 100 calories. Of those 100 calories, roughly 80 percent will be fat calories, meaning that you've burned 80 fat calories. In a half hour of high-intensity exercise, you might burn 300 calories. Of those 300 calories, roughly 33 percent will be fat calories, meaning that you've burned around 100 fat calories.

Get it? Even though the percentage of fat calories burned is higher during a low-intensity workout, you're burning so many more total calories during a high-intensity workout that, percentages aside, you are still burning more fat calories — not to mention the 200 additional carb calories.

Three Easy Ways to Make Healthy Meals

Three Easy Ways to Make Healthy Meals

Okay, I don't pretend to be the world's greatest cook, but here's the thing: Most healthy cooking methods are so easy even I can do them. And if I can do it, you can do it. So drop the excuses, get into the kitchen for just a few minutes, and whip up something that's good for you. Here are some ideas.

Break out the grill. It's official: Grilling season has begun. Chicken, beef, turkey burgers, and meaty fish like salmon are all great when cooked on the grill. While you're at it, throw on some marinated vegetables — like eggplant, zucchini, and peppers — and you'll have a healthy side dish. If you don't have an outdoor grill, no problem — you can get almost the same results with a grill pan on the stove top, or with your oven's broiler.

Steam some veggies. If you grew up hating vegetables, I'm guessing it's because the cook in your house boiled them lifeless. Steaming is a much better way to cook vegetables because it preserves more of their nutrients, and it's much easier to test their doneness so you don't overcook them. Asparagus, broccoli, carrots, and green beans are just a few examples of veggies that steam in just a few minutes. If you don't have a steamer, simply place your veggies in a metal colander and put the colander in a pot with an inch or two of water in it. Turn the heat high to bring the water to a boil, and cover the colander with the pot's lid. After a few minutes, test the vegetables with a fork to see if they're done.

Use a slow cooker. Before you head to work in the morning, throw some organic chicken, organic veggies, and water or low-sodium organic chicken broth into a slow cooker and switch it on. When you get home, a healthy stew will be waiting for you. It just doesn't get any easier!

Carb Cycling: The Fat Loss Plateau Buster

High carbs, low carbs, moderate carbs – depending on who you talk to, you will likely hear one of these recommendations being touted as the optimal approach to maximum fat loss. So what's the truth? The truth of the matter is that there is really no one best way. Each of the above methods has been used by countless people – from bodybuilding and fitness competitors all the way to your every day gym rat – and used successfully at that. In actuality, how many carbs you are eating is not the key determinant of your fat loss progress; calories are. More on that later though. The key to successful fat loss is paying attention to your body, following a plan designed for your body and making the necessary adjustments to your program as your body changes. With that said, a nutritional strategy that includes both carbohydrate and calorie cycling in a structured plan built around your training program could be just what you're looking for. Let's take a closer look at this carbohydrate issue first.

Truth be told, there are benefits to having a fair amount of carbs in your diet and there are benefits to keeping them low. So why not use both strategies? Rather than choosing one or the other, why not get the benefits of both by cycling your carbohydrate and caloric intake throughout the week? By cycling your carb intake you get the best of both worlds. Assuming you keep your protein and fat intakes relatively constant, and only manipulate your carb intake, you are automatically cycling calories as well. The first benefit to doing so is that it keeps your body from adapting to what you are doing. Your body will always try to adapt to what you’re doing and the further you move away from your natural set point, the harder your body is going to try to pull you right back. This is just in part related to the regulatory hormone, leptin.

Leptin levels are related to things like insulin, your caloric intake and your current level of body fat. Think of it as one of the big “fat-loss decision makers”. The leaner you are the lower your circulating levels of leptin are going to be. Under more normal circumstances, higher body fat, maintenance caloric intake, etc., leptin levels are higher. However, while on sub-maintenance calories, and particularly on low-carb diets where circulating insulin levels are low, leptin levels drop and they can drop quickly. Decreased leptin levels cause a cascade of other regulatory changes, namely a decrease in thyroid output and metabolic rate, as well as an increase in catabolic hormone activity and appetite. In an attempt to become more efficient, your body will try to adapt to make your newly lowered caloric intake its new maintenance intake; that is, it will make the necessary changes needed to do the same amount of work on less energy. Unfortunately, this usually means having to continuously lower calories to maintain fat-loss progress, which inevitably makes it very hard to hold onto all your hard-earned muscle. None of this sounds too good does it? There has to be a better way, and there is. Planned and structured days of high calories and high carbohydrates may help with this.

As previously mentioned, there are benefits to both low-carb intakes and to high-carb intakes. When carb intake is drastically reduced you create a temporarily greater caloric deficit. In addition, low-carb intakes result in decreased levels of circulating insulin, increased levels of the fat-burning catecholamines and therefore a much heightened rate of fat oxidation. Quite simply, when insulin levels are low, you create an environment in which fat is more likely to be used for energy. Low muscle glycogen, as a result of decreased carbohydrate intake, obviously results in depleted muscles, but there are benefits to this as well. Low muscle glycogen tends to promote a higher rate of free fatty acid burning. Result? More fat loss.

On the flip side however, most people do not enjoy eating few carbs for very long. While there are clearly benefits to doing so, there are other things that need to be considered. Chronic low-carb intake can actually impair insulin sensitivity and promote insulin resistance. As already noted, low-carb intakes result in overly flat, depleted muscles and gym performance typically suffers. Throw in a day of high carbs and your muscles fill out, you find yourself more vascular, your workouts are great, and you look and feel much better. There is also research to support the fact that these higher-carb/calorie days may stimulate leptin production, which as we already noted is an important player in the fat-loss game. Carbohydrates are also very protein sparing – meaning they prevent protein from being oxidized as fuel – which is of paramount importance when retaining all your hard-earned muscle is a priority.

In addition to the numerous physiological factors, there are psychological variables that need to be taken into consideration as well. How you feel on a diet is arguably just as important to your progress as any other variable. There are not too many people that enjoy looking flat and depleted all the time. And lets not forget one of the reasons most people can appreciate – carbohydrates simply taste good.

To recap, in order to take advantage of the benefits of both higher and lower carb intakes, we want to fluctuate our carb intake from high to low throughout the training week. The simplest way to set this is to just cycle your carbohydrates and calories according to your weekly training schedule. For example, assuming four workouts per week, you might have your high days on your two big workouts, medium days on your two easier workouts, and low days on your off days.

PRACTICAL STEPS There is no one best way to cycle carbs or calories. In fact, there are many, many different permutations that can be used successfully. Here is just one example that you could use as a template. Feel free to tweak it to suit your needs if necessary.

First off is caloric intake. Determine all the macronutrient totals (protein, carbs, fat, and calories) for the medium day and then just let the carbohydrate intake change the calories for the high and low days. So, assume the medium day is a standard dieting day. As an aside, but a valuable note to keep in mind, there are many different calorie equations you can use – however be aware that they all have the potential to be off by as much as 20%. So for the sake of simplicity you could just assume maintenance to be approximately 15x total bodyweight and subtract 20-25% to create a healthy caloric deficit. Remember, if you are not progressing based on your caloric intake, simply adjust it up or down until progress resumes. Next up is protein. I am sure we are all in agreement that we need to eat sufficient amounts of protein when trying to lose fat and maintain muscle, so set it anywhere from 1.0-1.5g/lb of bodyweight and split it up evenly throughout the day. You are going to have three carbohydrate intakes – one for high days, one for medium days, and one for low days. Carbohydrate intake for the medium days is going to be set at 1.0g/lb of bodyweight. So now we know our calories, our protein and our carbs. All that remains is to figure out how much fat we’re to eat. In this case, fat simply serves as a caloric ballast. Simply make up the rest of your calories from fat. Your protein and fat intake from these days will stay constant throughout all three days. On your high carb days, set your carb intake at 2.0g/lb of bodyweight and finally for your low days it is going to be minimal as you’re only eating fibrous vegetables; no starch type carbs at all.

Remember the truth of the matter is that there is no one best method for fat loss. Carbohydrate and calorie cycling is just one logical and effective way of approaching it. Many who opt for this kind of approach find it very easy to follow as you get a few days a week where you get to eat some fun carbs, and like I said, who doesn’t like eating carbs?

Article Source: http://physicalfitnessarticles.net