Love Notes by Jari Love

When to Eat When Trying to Lose Weight

by Jari Love

Group fitness class members ask me all the time when the best time to eat is to lose weight. Can I eat after 8? Oprah says I shouldn’t, but what does research say. Should I eat a big breakfast and little dinner? Should I eat 5-6 meals a day, or 1? So many questions out there on when the best time to eat to lose weight. This article does a pretty good job at answering those questions. 

We have all heard the age-old advice to eat less and exercise more to lose weight. But a number of recent studies suggest that the key to dieting success is not just in how many calories you eat, or don’t, but in when you eat them. 

“There has been so much energy on what we eat and on carbohydrates and it’s only very recently that there have been studies to say that we have been ignoring timing and timing might be as important,” said Ruth Patterson, professor of family medicine and public health at the University of California, San Diego. 

However, the study was done in mice, and it is unclear whether people could benefit from limiting their hours of eating. “The really strong evidence is in rodent studies mostly where [timing calories] is a huge powerful predictor of overall metabolic health and chronic disease prevention,” Patterson said. 

Studies are starting to trickle in suggesting that fasting, as well as other strategies such as eating the bulk of your daily calories early in the day, could pay off in terms of weight loss. 

“If you are interested in modest weight loss over time or better metabolic health, then this could be the way to go, [but] if you really want to lose a lot of weight fast then you’re still going to have to cut way back on what you eat overall,” Patterson said. 

Cut out Midnight Snacks 

Patterson and her colleagues are carrying out some of the first work to see whether the benefit of fasting that was reported in rodent studies holds true in people. So far, they have found in a large cohort study that women who reported going more hours at night without eating have better control of blood sugar levels. 

Although it is only a guess at this point, Patterson believes that it would improve weight loss if we did away with eating between about 8 at night to about 8 in the morning. She and her colleagues are doing a pilot study to test this schedule in a small group of older women. It is too soon to say how it affects weight loss and overall daily calorie intake, but Patterson said that the women report that the schedule is simpler to follow than the usual dieting strategy of counting calories. 

“We think that nighttime fasting is a feasible lifestyle [while] something like diet is not,” Patterson said. Other fasting methods, such as severely cutting calories two days a week to only a few hundred, known as 5-2 fasting, may be less feasible, she said. 

Early to Dine 

A couple of recent studies suggest that eating the bulk of calories in the first part of the day could lead to greater weight loss. One study of a weight loss intervention in Spain found that adults who ate their largest meal of the day before 3 p.m. lost more weight over a 20-week period than those who ate their largest meal after 3 p.m. 

The benefit of frontloading calories seems to stem from the fact that we are programed to burn more energy at the beginning of the day. A region of our brain acts like our body’s internal clock and sets our circadian rhythms; it controls the activity level of the tissues in our body and also seems to make us metabolize meals in the first part of the day better than meals later in the day, said Frank Scheer, director of the medical chronobiology program at Brigham and Women’s Hospital in Boston and one of the authors of the study in Spain. 

“We need more research, but to me, you can try [frontloading calories] if you don’t have any medical issues,” said Joan Salge Blake, clinical associate professor of nutrition at Boston University. People who have diabetes or hypoglycemia and need a more steady supply of glucose might not be good candidates for this strategy.+ 

Nibbling or Pigging Out? 

A study of just seven men way back in 1989 propped up the long-held belief that many smaller meals throughout the day trump three big ones. It found that men who ate 17 snacks a day had lower levels of cholesterol than those who ate the same diet concentrated into three meals. 

The jury is still out on the effect of noshing instead of gorging on weight loss, and one recent study found that two large meals a day were better for weight loss than six smaller ones, at least in diabetics. There have not been many studies on the topic because there is so much focus instead on the types of calories you eat, Blake said. A new study is underway that will compare the effects of three and six meals a day on appetite as well as markers of heart disease risk. 

“I think there could be a benefit to weight loss if you break up the meals, as long as the calories are controlled, [because] you are less likely to be starving and eat everything in front of you,” Blake said. 

Breakfast, Not Most Important Meal of Day 

Despite what your mom told you, breakfast might not be the most important meal of the day. A study of college students found that skipping a meal, whether breakfast or lunch, did not lead the students to eat more later in the day compared with the students who did not go hungry. As a result, the meal skippers ate fewer calories overall. 

“I’m a strong believer, our data and others’ suggest it, that humans do not accurately compensate for calories, which means that if you skip a meal or eat less, you’re not going to eat more on subsequent occasions. That’s a good sign,” said David Levitsky, a professor of nutritional sciences and psychology at Cornell University and co-author of the study. 

If you are thinking of skipping breakfast, make sure that you still get enough nutrients from the other meals, Levitsky said. Most Americans get the bulk of their fiber from cereal, which could be problematic for those banishing breakfast, he added. 

However, Patterson warned, it might not be worth skipping breakfast, even if it does help keep your total calorie intake down. 

“In kids, we know breakfast really affects academic performance, and you would think perhaps the same thing would apply to adults,” she said. 

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Mistakes Stopping You From Building Muscle

by Jari Love

Sometimes it seems like you’re doing everything you can to eat right and stick to your training program, but that tape measure around your biceps just doesn’t want to budge. You’ve reached the dreaded plateau. Nearly every athlete goes through this type of training blockade at some point, and it can be seriously frustrating. You obviously don’t want to throw in the towel, but overdoing it could leave you susceptible to injury. If lifting doesn’t seem to be getting you anywhere, you might be making some huge errors that you haven’t considered. Avoid these five mistakes, and you’ll be back on track before you know it. 

1. Not eating enough of the right foods

Sticking to carrot sticks might seem like a good way to lose the pudge and pack on muscle, but restricting your diet too much is one of the worst things you can do. Men’s Fitness said muscle growth isn’t possible without a calorie surplus. The article went on to explain that insufficient food intake forces your body into starvation mode, which causes you to shed muscle and store fat. And if you just hit the gym, you need to feed those ailing muscles as soon as you can. According to Men’s Health, eating shortly after exercise helps repair muscles. Skipping that post-workout meal could cause your muscles to break down, so pack a snack or recovery drink. 

Don’t kid yourself into thinking you can eat whatever you want, though. Even the most intense exercise regimen won’t make up for a crappy diet. About Health said eating too many refined carbohydrates and high-fat foods will keep you from achieving your ideal physique. And don’t forget about protein — BuiltLean said every individual is a bit different, but men interested in losing weight should try to eat their desired body weight in grams of protein. If you’re looking to lose weight to get to 190 pounds, that means you’ll want to aim for 190 grams of protein. If you’re trying to gain weight, you’ll want to increase the amount a bit. 

2. Always sticking to the same routine

Many guys in the gym always head for the same weights, do the same number of sets, in the same order every single time they work out. It might be easier on your mind, but it’s also easier on your muscles. If you want to see improvements, you’ll need to step away from the arm curls occasionally. Muscle & Strength explained the body adapts to stress, so it no longer sees the need to grow once it’s used to a certain level of exertion. Thankfully, it’s pretty easy to work past this plateau once you recognize the problem. Muscle & Fitness recommended changing your order, switching exercises, increasing weight, or doing more repetitions. You don’t need to develop a new routine for every session, but expect to alter your workout every 4 weeks or so. 

Changing your routine will also keep you from getting bored. According to Men’s Fitness, you’ll struggle to make gains if your workouts aren’t interesting anymore. That might mean trying something you’ve never done before, which could seem a little bit intimidating. Instead of shying away from something because you’re afraid you won’t be any good, Outside Online says to embrace the challenge. Incorporating new moves will help prevent muscle imbalances that can lead to injuries. 

3. Screwing up sets

Even if you’re trying your hardest for every lift, you aren’t going to see results if you’re taking a 10-minute break between each set. Besides, you don’t want to be the obnoxious guy who hogs the same bench for an hour while swiping through photos on Tinder. Muscle & Fitness reported one study found people who rested less than 1 minute between sets actually burned up to 50% more calories than those who rested for 3 minutes. 

The number of sets, as well as repetitions, you complete also has a huge impact on your ability to grow muscle. Bodybuilding.com said you should be aiming for 12 to 20 sets of eight to 15 repetitions for areas where you’re trying to see growth, but you can get by with less for muscle groups where you aren’t looking to build as much. And while your ego might tempt you to pile on the weight, it’s not the best idea. SimplyShredded.com said you’ll see more gains if you stick with something managable, maintain good form, and go for more repetitions. 

4. Not getting enough rest

Inadequate sleep can lead to all sorts of health problems, like heart disease and diabetes. It could also be the culprit behind your fitness plateau. Men’s Health said getting enough sleep is crucial, because it’s the best way to help your ailing muscles recover from lifting sessions. The article also said that constant exhaustion can make you feel like you’re working out harder than you actually are. If you find yourself tossing and turning at night, make sure you’re doing everything you can to wind down. The Huffington Post suggested reducing the amount of caffeine you consume in the afternoon and shutting off all electronics at least an hour before you turn in. 

Sleep isn’t the only type of rest you should consider, because you can still be overdoing it while getting plenty of shut-eye. If you’re hitting the gym for hours every single day, that’s just too much. MuscleMag said no one should be lifting more than 2 to 3 days in a row without taking a day off. For folks who have hit a serious wall, taking a little break will do a world of good. 

5. Overdoing cardio

Any good fitness routine involves a combination of cardio and strength training. Figuring out the proper balance is the hard part. Men looking to build muscle can completely derail their efforts if they’re spending too much time on the treadmill. Men’s Fitness revealed going overboard on cardio sessions depletes your cumulative calories, which are necessary for muscle growth. It’s especially problematic if you’re exercising on an empty stomach. The article went on to say this will force your body to burn muscle as fuel. 

So how much is too much? It really depends on the individual. Born Fitness suggested keeping it to three or four sessions, lasting between 30 and 40 minutes. If you prefer high-intensity intervals, stick with two to three sessions. Even with these guidelines, though, you may have to adjust depending on how your body reacts.

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

8 Best Stretches for Lower Back Pain

by Jari Love

 Back pain is the worst. The. Worst. 

And if you haven’t had a bout of back pain yet, count yourself lucky… and prepare yourself to join the ranks. It’s estimated that 80 percent of the adult population will experience back pain at some point in their lives.

 I, myself, am no stranger to the pain. In fact, I’ve struggled with chronic low back pain for more than 10 years. I’ve tried everything: OTC medication, massage, chiropractic care, stretching, foam rolling and yoga, just to name a few. Most people do best with a regular pain management regimen that includes a variety of treatments, but I swear by the following yoga-inspired stretches to help keep my back limber and pain free. 

1. Cat/Cow

 Start with a neutral spine while on your hands and knees. Take a slow breath in through your nose as you arch your lower back, stretching your pelvis and head toward the sky (Cow Pose). Breathe out slowly as you reverse the movement, tucking your pelvis under as you look toward your navel (Cat Pose). Each breath should last a count of three. Continue alternating between Cat and Cow for five full repetitions. 

2. Child’s Pose

 Start with a neutral spine while on your hands and knees. Shift your hips back over your heels and stretch your arms forward as far as you comfortably can. Relax into this pose as much as you can, allowing your pelvis to feel weighted, sinking into your heels. Hold for 10 seconds, then shift forward onto your hands and knees (you can even shift into Cow Pose if you’d like — arching your back and tilting your pelvis up) before sinking back into Child’s Pose again. 

3. Downward Dog

 Start with a neutral spine on your hands and knees. Then, begin by tilting your pelvis up toward the sky, and push through the balls of your feet as you lift your knees from the ground, pressing your hips up to the sky as you slowly straighten your arms and legs as much as you can. Allow your head to hang loose between your arms. If your hips, low back and hamstrings are tight, you may not be able to straighten your legs all the way. Do what you can and try “pedaling” your legs back and forth for a deeper stretch on each side by bending one knee, then the other, as you straighten the opposite leg as much as you can. While you do want to press your heels toward the ground, they do not have to touch down. 

4. Plank

 A strong core can help prevent back pain — and the plank is one of the safest exercises to perform while experiencing back pain because it doesn’t require movement to be effective. Simply form a straight line from your head to your heels. You can start with your knees and forearms on the ground, holding for just 10 to 30 seconds at a time. As you get stronger, try the exercise with your legs extended or in a high plank position. Work your way up to holding each plank for a full 60 seconds. 

5. Cobra

 Cobra helps strengthen the lower back while maintaining flexibility in the spine. Lie on your stomach with your legs stretched behind you. Place your palms on the ground, in line with your shoulders, but in front of your chest. Breathe in through your nose as you press lightly through your palms and tighten your back to lift your chest and shoulders from the ground. Hold for three seconds, then lower slowly as you breathe out. While your palms act as support, you should actively engage your back to lift your chest upward. Repeat the exercise five times. 

6. Figure 4

 Figure 4 does wonders for stretching your hamstrings and hips, both of which can contribute to low back pain. Lie on your back, your knees bent and feet flat on the floor. Lift your right foot from the floor and cross it over your left knee so your right hip rotates outward. Lift your left foot from the floor, bringing your left knee toward your torso. Reach your hands around your left thigh to help pull it toward you and deepen the stretch. If this feels comfortable, use your right elbow to press your right thigh away from your body, then begin to slowly extend your left knee, straightening your left leg as much as you can. Hold for 30 seconds, then repeat on the opposite side. 

7. Happy Baby

 With a soft mat or thick towel beneath you, lie on your back, your knees bent and feet flat on the floor. Bend your knees in toward your chest, lifting your feet from the ground. Grasp around the outside of your feet with your hands, pulling your feet down toward your body (your knees should remain wide as you do so). Hold this position, stretching your low back and hips, then start rocking slowly from side-to-side to lightly massage the muscles surrounding your spine. Maintain the position for 30 to 60 seconds. 

8. Easy spinal twist

 Maintaining the flexibility of your spine is incredibly important, even when you’re hurting, but if the idea of overzealous twisting makes you want to run for cover, I don’t blame you. The easy spinal twist is truly safe for everyone — just make sure you listen to your body and only twist as far as it will allow.

Lie on your back, your arms stretched out to the sides, your knees bent, your feet flat on the floor. Look over your left shoulder, then allow your knees to “fall” to the right as far as is comfortable (in a controlled fashion) while keeping your left shoulder anchored to the ground. You should feel a nice stretch through your left hip and low back. Hold for five seconds, then rotate back to center before repeating on the other side. Perform three to five sets. 

via sheknows.com

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

How to Tell When You’re Really Dehydrated

by Jari Love

Did you know that once you hit the point of being thirsty, you’re already dehydrated? Our bodies are between 50 and 75 percent water, so once you’re dehydrated, the amount of water in the body has already dropped below what’s needed for normal body function. Here are signs that it is time to drink up!

You Feel Tired
If you feel tired throughout your day, try filling up on water before reaching for a caffeinated beverage and see if that makes a difference. After a full night’s rest it’s common to be slightly dehydrated in the morning; so don’t forget to include drinking a glass of H2O in your morning routine to jump-start your metabolism and your brain!

A Little Moody
A recent study found that mild dehydration can affect your mood and interfere with your ability to concentrate. If you’re sitting at your desk and feeling a little low, sipping water could help you snap into focus.

You’re Having Trouble Going...
Water helps to keeps your digestive system moving and your intestines flexible to avoid chronic constipation. It only makes sense that you’d have difficulty with your bowel movements if you’re not staying hydrated. Keep things moving by drink plenty of fluids throughout your day.

You Have a Headache
Mild headaches are a classic sign of dehydration. Drinking eight ounces of water when you feel the pain coming on might just keep the headache at bay. So sip up before reaching for the aspirin.

You Have Bad Breath
Dry mouth leads to bad breath. You need salvia to fight stink-inducing bacteria, so drinking water regularly should keep your breath in check.

via popsugar.com

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Eat Real Food for Weight Loss

by Jari Love

Most people think that weight loss comes from giving up the foods that they enjoy and that staying skinny means never enjoying eating out again. While some dietary modifications are necessary for success, you hardly have to stop eating for pleasure. There are a few tips that will let you bend the rules a little more and still succeed, and we’d like to share them with you.

Meat Isn’t the Problem for Weight Loss

While more doctors are advising that you should eat less meat, only a few are saying don’t eat it all. Much of the issue with meat being linked to illness comes from pollution that animals absorb when they live in factory environments, not from the meat itself. Even the famous vegan doctor Michael Greger cited carcinogens from industrial environments, not the meat itself, as the cause of disease.

The solution to this issue is simply to eat more local meats and just moderate your portions. Meats do provide protein and iron in large amounts. Grass-fed beef is far richer in nutrients and is easier to digest.

Sweets Are Not the Problem for Weight Loss, Either

Natural sweeteners are an excellent replacement for processed sugars, just don’t heap them onto your food. Honey is an excellent sweetener that is also known to help loosen sinus congestion. So is maple syrup. Cookies can be made with raw cane sugar and can also be sweetened with natural molasses.

For Weight Loss Whole Grains Are the Best Choice for Breads and Cereals

Did you cringe when you were advised by a diet plan to eat a hamburger without the bun? Then forget you were ever told that. We already know that meat isn’t the problem, you just want to have a better burger.

So go ahead, grill that quarter pounder, and serve it on a good quality, wholegrain bun. Whole grains undergo less processing and retain more nutrients. Buns made from whole grains typically aren’t enriched with chemicals, but read the label to make sure.

Cereals made from whole grains are available in every grocery store. They are nothing new, and nowadays, they are so popular that you can easily find a cereal that is not only healthy but tasty. Wholegrain cereals that include natural berries, raisins and other sweet fruits are fine. The fruits add a bit of flavor and help you absorb the iron.

Whole Foods Make Your Body Work Better

Weight loss isn’t just about cutting calories and carbs. A lot of times, people are a bit overweight just because their bodies are slow to metabolize foods. Processed foods move more slowly through your system and waste byproducts back up. This slows you down and makes you feel lethargic.

Whole foods digest quicker and your body doesn’t have to do as much work to process them. As a result, you can lose weight just by eating better-quality foods and not having to count calories all the time. You do still need to moderate your portions, but the RDA labels on most foods will give you the information you need.

Look At the Food Labels and Plan Accordingly

If your recommended daily allowance of carbohydrates is 300 grams a day, just look at the labels of foods you are eating and see how many carbs you’re consuming. Check the labels for a few days, or maybe a week and take a few notes. Then make your daily plan according to the recommended daily allowance. All that’s left to do is just make sure you eat a fun-enough variety of foods so that you’re still enjoying life.

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

5 Plateau-Busting Plyometrics Exercises to Swap for Cardio

by Jari Love

If you’ve been hitting the gym double-time and still aren’t seeing results, you could be hitting a workout plateau. It’s everyones worse nightmare when it comes to weight loss. That scale just isn’t budging. There are ways you can break the plateau, plyometrics on the Get RIPPED workouts. Instead of spending more time sweating, shorten your routine by using plyometric movements that combine cardio and strength to give you a well-rounded workout in less time.

“Practicing plyometrics regularly will increase your speed and power, plus get you shredded,” says Grace Menendez, a trainer at Crunch gyms in NYC. The goal is to exert maximum force in short intervals of time, she adds. In other words, adding these few movements below can totally replace your regular cardio routine.

 Kettlebell Swings

A Stand with feet hip-width apart and place a 12kg kettlebell (for newbies) or 16kg kettlebell (for advanced users) on the floor about 18-inches in front of you. Push hips back and bend knees enough to place hands on the bell handle.

B Tilt the bell back towards you as you hike it through legs, hinging at hips as you inhale.

C Stand-up completely straight as you exhale, squeezing glutes and straightening knees at the top of the swing. Continue the swings for 10 minutes. At the top of each minute, swing the bell 10 times, then rest.

 Plyo Pushups

A Start in a pushup position, fingers spread wide to create a firm foundation, belly-button drawn in towards spine.

B Inhale and lower chest towards the ground like in a standard push-up. As you exhale, push forcefully off the ground as hands lift off. As you land, be sure to land with elbows bent to protect joints. Make it easier by placing knees on the ground, or harder by adding a clap in between push-ups. Work up to 3 sets of 10 reps.

 Box Jumps

A Stand in front of a surface around knee-height. Use a bench, plyo box, or even stairs to practice this move. Start with feet about as wide if in a squat.

B Bend knees, and bring hands behind you at your sides. Jump onto the box, making sure to stand up all the way by straightening knees at the top and extending hips fully.

C Jump or step back to start. Set a timer for 5 sets of 30 seconds with a 30 seconds rest and jump as many times as possible.

 V-Ups

A Start lying on back, palms facing down, arms at sides.

B Sit-up as you bend at the waist, keeping legs straight and reaching hands to toes. Set a timer and go for 5 rounds of 30 seconds with a 30 second rest in between each set.

 Body Saws

A Start in a plank position, forearms on the ground. Place a towel under toes.

B Press firmly into the ground with arms and pike hips up using lower abs as you slide back and forth on the towel. Do 3-5 rounds for 30 seconds.

Via shape.com

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Secret Ingredients Every Vegan Should Have

by Jari Love

When you first start cooking vegan food, you know that beans, veggies, fruits and grains are your best friends.

 But what about those secret ingredients that make everything taste just a little bit better? These are my favorite flavor-packed, workhorse, vegan pantry items that I turn to again and again in my quest to make the best cruelty-free, vegan food possible. 

1. Dried mushrooms

When you’re craving that umami flavor you used to associate with meat, dried mushrooms are your best friend. You can steep them in hot water and use the liquid as the base of soup broths, add it to pan sauces or use it as the liquid when making couscous or risotto. The rehydrated mushrooms can be chopped and added to any dish in which mushrooms are called for or can be subbed in to take the place of beef in many recipes. Shiitake mushrooms are especially flavorful. 

2. Ground flaxseed

Baking without eggs can be tricky at first, but ground flaxseed is all you need to make the magical “flax egg.” Add 1 tablespoon of ground flaxseed to 3 tablespoons of water. Stir, and let sit for 5 minutes or until gelled. This “flax egg” works in any recipe calling for eggs as a binder, like pancakes and cookies. 

3. Miso

Some people complain that vegan food is bland, but it doesn’t have to be. The trick is to replace the savory flavors that come from meat with something equally flavorful. Miso, a salty, sweet and slightly funky fermented soy paste, is just the ingredient. You can add a tablespoon to soups just before serving to add a new layer of depth (and give a healthy dose of probiotics to your meal). It makes salad dressings sing, marinades more merry and a glaze that will make mild tofu or eggplant star entrées. There are different types of miso; try white or yellow for a milder flavor or red if you’re feeling bold. 

4. Cashews

Isa Chandra Moskowitz, vegan culinary superstar and cookbook author, has one rule all vegans should always follow: ABS, as in “always be soaking” cashews. Cashews soaked in water overnight can be blended in minutes into a luscious cream. Use it as the base for vegan jalapeño poppers, sour cream, ice cream — basically anything that calls for a rich and creamy base. 

5. Nutritional yeast

Nutritional yeast is a great ingredient, and not just for flavor alone. It contains vitamin B12, which vegans usually have to take in supplement form. Luckily nutritional yeast is a vegan source of this important nutrient. Better yet, it has a cheesy flavor that can accent a wide array of dishes. Use it to make vegan mac and cheese, sprinkle it over pasta, add it to casseroles — the options are endless. 

6. Chickpea flour

You can use tofu to make a breakfast scramble, but what if you’re craving a classic omelet? For that, you can turn to chickpea flour, also known as besan. You create a sort of pancake out of the chickpea flour that is a super-close approximation of a folded omelet. Stuff it with your favorite veggies or vegan cheese, and get ready to break that fast. 

7. Aquafaba (chickpea brine)

Aquafaba, the water that’s in a can of beans, is all the rage in vegan baking. Strain the beans, then beat the liquid until it forms stiff peaks. You can use the fluffy mixture in any recipe that calls for meringue. 

8. Vital wheat gluten

Veggies are great, but sometimes you just want something more substantial. Vital wheat gluten is the key. You can use it to make seitan, which you can then marinate and use in everything from vegan French dip sandwiches, vegan “beef” and broccoli and more. You can also use it to make vegan “chicken.” It’s the perfect cruelty-free and cholesterol-free way to sate your cravings for the foods you grew up with. 

9. Canned, full-fat coconut milk

Coconut milk is a real lifesaver. Not only can it be used for classic vegan Indian and Thai curries, but it’s great for baking too. Use it to make the frosting for your favorite cake, or refrigerate it overnight, skim off the solid cream, and beat it until it can be used as a whipped cream. You can also use canned coconut as a base for vegan ice cream, or add some to make your next smoothie taste more like a shake. 

10. Nut butter

Nut butter is so versatile. You can schmear some onto apple wedges or celery sticks for a quick snack, spread it over hearty toast and drizzle with agave and sea salt for breakfast, or you can use it as the base for more complex things like almond satay sauce, creamy cashew butter sauce or peanut salad dressing. 

via sheknows.com

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Obesity Prevention: Screen and Sedentary Time

by Jari Love

In today’s age electronics and screens surround us. T.V, ipads, computers and smartphones are part of our daily lives. But more and more studies are linking the amount of time we spend with these screens and the associated “sit time” with obesity. In a recent article published by Harvard, researchers found that higher amounts of screen and “sit” time negatively impact both Body Mass Index (BMI) and overall health.

There is strong evidence to suggest that cutting back on T.V time can help with weight control in both children and adults.

1. Early TV habits have long lasting effects. The more TV children watch, the more likely they are to be overweight. This tendency is particularly apparent in children who have T.V’s in their bedrooms. Not only this, but children who watch a lot of television are at a higher risk for obesity well into adulthood and mid-life.

2. Trials designed to reduce children’s TV use, have found improvements in body mass index (BMI), body fat, and other obesity-related measures.

3. In The Planet Health trial, for example, students assigned to receive lessons on the benefits of reduced TV time had lower rates of obesity in girls. While another trial found that third- and fourth-graders who received an 18-lesson “TV turnoff” curriculum cut back on TV time and on meals eaten while watching and had a relative decrease in BMI and other measures of body fatness.

4. There is also evidence that the more television adults watch, the more likely they are to gain weight or become overweight or obese. Related to T.V linked obesity issues is evidence that too much TV watching also increases the risk of weight-related chronic diseases.

5. The Nurses’ Health Study, as one among many similar studies, followed more than 50,000 middle-age women for six years. A summarized analysis of these studies found that for every two hours two hours spent watching TV, the risk of developing diabetes, developing heart disease, and early death increased by 20, 15, and 13 percent, respectively.

6. A small pilot study in 36 men and women found that adults who cut their TV viewing time by half, compared to a control group with no limits on TV, burned more calories each day, and had a greater reduction in BMI than the control group.

7. Screen and TV watching may contribute to obesity and poor health in several ways: by displacing physical activity, promoting poor diets, enabling poor snacking choices and by interfering with sleep.

8. Many studies show that TV viewing is associated with greater calorie intake or poorer diet quality: food-related TV ads often promote high-calorie, low-nutrient foods and drinks; TV shows and movies frequently feature Branded products which are overwhelmingly for unhealthy foods; TV food ads influence food consumption, shows that feature food ads saw an increase of 45 percent in snack consumption than in shows with non-food advertising

9. TV food and drink advertising to children ages 2–11 decreased from 2004 to 2008; however, advertising to adolescents (12–17) and adults (18–49) rose substantially in the same period. A recent review of the sugary drink advertising market found that children’s and teens’ exposure to sugary soda ads doubled from 2008 to 2010, with Coca Cola (a CFBAI member) and Dr. Pepper Snapple Group (not a member) leading the way.

10. There are no overarching nutrition standards for what constitutes a “healthy” food or drink—and the future of such standards is a matter of hot political debate. Proposed standards, released in April 2011, have been met by strong resistance from the food and beverage industry and have been stymied by Congress.

11. Game playing, sitting at work, driving, and obesity—have not been studied as extensively as TV watching. But there is evidence that these other forms of “sit time” can contribute to obesity

12. There’s evidence that spending too much time sitting—at work or at home—increases the risk of becoming obese, and may also increase the risk of chronic diseases and early death. It is unclear whether sitting itself is the culprit, or whether sitting is just a marker of another unhealthy aspect of lifestyle. It’s also possible that other types of modern sedentary behaviors promote overeating in different ways: Reading or working on the computer, for example, may increase people’s stress and lead to overeating, while listening to music may distract people from noticing whether they are hungry or full.

13. Overall, there is little doubt that time spent watching TV is an important risk factor for obesity—and a modifiable risk factor. There’s evidence that excessive marketing of unhealthy foods and beverages on television contributes to the TV–obesity link.

14. Ways to curb exposure to TV and media: limit children’s screen time to no more than two hours per day–The American Academy of Pediatrics also recommends no screen time for children under the age of 2; Make children’s bedrooms TV-free and Internet; advocate for stricter regulations on TV/media food and beverage advertising to children.

15. Staying active helps with weight control, as does limiting sedentary activities—recreational computer time, driving, and the like. Replace “sit time” with “fit time”—walking or biking for part or all of a workday commute, instead of driving, or playing in the park instead of playing video games. Help creating an environments that supports active lifestyles, and be aware of media and advertising’s influence on your food intake and choices.

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Top Tips for Firming Up a Saggy Butt

by Jari Love

If you ask people to identify the least favorite part of their body you will find that many get upset about a saggy bum or bottom. Although the lower body contains the largest muscle groups, we often have trouble keeping these muscles in top condition – and this is the primary cause to a saggy butt.

How do you get these muscles back in shape? You use “targeted” workouts and you partner them with fat burning exercises that help to define all of that gorgeous muscle you are working so hard to build. Keep in mind that you will not see changes overnight. It is going to take the average person from four to six weeks before they see and feel the major muscle groups begin to take shape. However, within eight to ten weeks most people have the “lifted” and rounded bottom they covet.

The Way to the Best Backside

What sort of exercises are needed? If you visualize the muscles of the buttocks, you already know that the “gluteus maximus” are the defining muscles in this area. That tells you that anything you can do to challenge and strengthen them is going to make a big difference. Additionally, you can always boost the effectiveness of any exercise by adding some hand weights when possible – such as five pound dumbbells, etc.

The exercises to use at least three times per week  to firm up a saggy butt are:

• Squat - This is “the” exercise for lifting the butt. It is done by standing with the feet at shoulder width apart. Toes are pointing forward. Put your hands in “prayer position” in front of you or hold the arms straight out at shoulder height. Bend the knees and begin to squat until the thighs are parallel with the ground. Remember to squat downward – not forward. Pause for one breath when your thighs and shins are at a 90-degree angle and then lift to original position. Do three to five sets of eight to twelve squats.

• Deadlifts - This benefits you by demanding that your butt muscles do most of the lifting of a heavy barbell from the floor. The most effective is the “straight-leg deadlift” done with a rack. The barbell is roughly three inches above the knee and this is a safer approach to the lift. You begin at the center of the bar with right palm facing towards you and left palm facing away and thighs touching the barbell you stand straight and use the legs to lift the barbell from the support pegs. Take two steps back, and tuck the navel towards the spine to ensure proper back position (flat back). Let your buttocks begin to project behind you as you lower the bar to the ankles (keeping knees slightly bent). Lift your head and look at the wall in front of you. Contract your butt muscles as you raise the bar and return to your initial position. The barbell is close to, but not touching the body. Do three to five lifts in sets of eight to twelve.

• Lunges - When perfected, the lung is highly effective at butt lifting. The best version is the walking lunge and it is done by standing with the feet together (hold weights at the top of the shoulders for even greater results). Take a large step forward with the right foot, bend the knees and lower the body into the lunge. Check your form to be sure that the thigh is parallel with the floor and the knee is above or slightly behind the toe. Lift with the bent leg (standing up out of the lunge), and then step forward on the left foot. Repeat fifteen times on each leg.

Perform these sets at least three times per week, and do at least 30 minutes of daily fat burning, cardio work and you could see your new and shapely butt in the next four weeks.

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

4 Natural Ways To Soothe An Angry Gut

by Jari Love

It’s pretty much impossible to dodge the occasional upset stomach, diarrhea, or constipation. Tummy trouble is just a part of life. Fortunately, a cranky belly tends to feel better quickly if you keep hydrated and stick to easy-to-digest foods.

But for people with “functional bowel disorders”—doctor-speak for conditions that cause chronic stomach pain and other digestive problems—a stomachache isn’t just an every-now-and-then thing; it’s a debilitating ailment. The most common bowel disorder is irritable bowel syndrome (IBS), which affects roughly one in 10 Americans, according to H. Christian Weber, MD, a gastroenterologist at Boston Medical Center. For the millions of people with IBS, letting stomach pain run its course isn’t an option.

Fortunately, there are several drug-free methods proven to calm an angry gut.

1. Ditch these foods.
Whole wheat, honey, beans, and even garlic can cause trouble—or not. The tricky thing about bowel disorders is that everyone’s gut is different, so what irritates one person’s gastrointestinal tract may be harmless for someone else’s. That said, something called “the low FODMAP diet” should work for just about anyone, Weber says. FODMAP is short for “fermentable oligo-di-monosaccharides and polyols” (say that three times fast), and it targets natural sugars that pull water into the intestines and make digestion difficult.

There’s a long list of foods forbidden for people on a low FODMAP diet, including watermelon, lentils, and chickpeas. But passing on hummus is a no-brainer compared to suffering through chronic stomachaches or diarrhea. Also, you may only have to give up your favorites for a few weeks, says Stephanie Moleski, MD, a gastroenterologist at Thomas Jefferson University. After a 2- to 6-week “elimination phase,” during which you ditch every FODMAP food possible, you can reintroduce items one at a time until you’ve identified your triggers.

2. Get off the couch.
Exercise is a potent remedy for everything from depression to Alzheimer’s disease. A workout can also quell the discomfort associated with digestive disorders, research suggests. “Endorphins are painkillers,” Weber says. And exercising releases them while upping the amount of oxygen circulating in your body, which makes you feel better—albeit temporarily. Weber says exercise doesn’t really address the underlying causes of your angry gut. Still, if you’re looking for natural relief, a little sweat is a great way to sidestep ibuprofen. Research isn’t clear about whether aerobic exercise is better than strength training, so Weber suggests you try both and stick with whatever type makes you feel best.

3. Assess your stress.
A big interview, public speaking, or other stressful activities can launch stomach cramps, feelings of nausea, and gas. Some experts attribute this to something called the brain-gut axis. Basically, your brain and your gut talk to each other. When one’s upset, the other may feel junky, too. (Some research suggests those with bowel disorders like IBS also tend to feel depressed or anxious.)

As a result of this brain-gut connection, stress can be a big trigger for people with chronic stomach problems, Moleski explains. “When you’re having a lot of stress, it’s going to wreak havoc in the intestines,” she says.

There are several quick ways to slash stress. Finding a method that works for you may make your gut happier in the long run. In one study, people with bowel disorders spent 15 to 20 minutes a day fighting stress with yoga, meditation, or prayer. After 9 weeks, they reported less pain, lower anxiety, and better quality of life.

4. Grab some peppermint.
Although he doesn’t usually recommend supplements, Weber says anyone looking for a natural way to ease stomach pain could try peppermint oil, which studies show can calm symptoms of IBS. But Weber cautions against picking up peppermint supplements at your nearest health store. They’re only lightly regulated by the FDA, and are often loaded with unnecessary additives that could do more harm than good. He advises talking with your doctor before trying a supplement.

via prevention.com

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.