Love Notes by Jari Love

Drink up Buttercup

by Jari Love

How much water should you drink?

“Drink up buttercup” is not just a saying for Friday after work. In Calgary this weekend, it is hot, hot, hot and I love it! The sun is good for the soul. But the sun and heat can quickly leave you dehydrated, and when you’re dehydrated your body doesn’t function as it should. I want to make sure you’re drinking enough water throughout the day, especially when it’s hot.

When you’re body is dehydrated your body doesn’t function as it should. Water acts as a solvent, as a transporter of nutrients through your body, as a catalyst for the many chemical reactions that occur in your body, as a lubricant (for your joints and muscles), as a temperature regulator, and as a mineral source. So you can see the importance of drinking water is much more than quenching your thirst.

Thirst is sometimes a poor indicator of hydration status for those involved in intensive exercise and training. Thirst isn’t perceived until 1-2% of your bodyweight is lost. At that point, if you’re exercising, performance decreases have already occurred. If you’re not exercising, mental focus and clarity may drop off.

Here’s what happens when you lose a percentage of your body water and the consequences:

• 0.5% Lost: Increased strain on the heart
• 1%: Reduced aerobic endurance
• 3%: Reduced muscular endurance
• 4%: Reduced muscle strength, reduced motor skills, heat cramps
• 5%: Heat exhaustion, cramping, fatigue, reduced mental capacity
• 6%: Physical exhaustion, heatstroke, coma
• 10-20%: Death*

Wow, if that isn’t a warning to continually be drinking water, I don’t know what is.

How much water you need to drink depends on how much you weigh. When you have more body cells, more blood, more muscles, more fat, you’re body just needs more. Here’s a simple calculation to determine how much water you should drink:

• Your body weight X 0.67 = #ounces
• Take #ounces/8= # cups
• Take #Cups/4 = # liters
• For example, if you’re 175 pounds, you take 175 X 0.67 / 8 /4 = 3.7 liters of water

This is how much water your body needs to function. If you’re exercising, especially if there’s heat, your fluid needs might double. I like to tell people that for every 15 minutes of exercise, stop and drink a cup of water. Then prior to exercise, drink at least 500ml (2 cups) to prevent dehydration. After you exercise, you need to replace the lost sodium and electrolytes with drinking 2 cups-4cups of water per hour after exercise, depending on how much you sweat.

The best way to get more water in is to fill up a 1 liter bottle of water and carry it around with you all day and be constantly taking sips. You should be refilling it based on your water needs. If you haven’t refilled your bottle in a while, it’s time to drink up buttercup!

*Based on Precision Nutrition, Dr. John Berardi

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.

Benefits of Exercising in Cold Weather

by Jari Love

Benefits of Exercising in Cold Weather 

Working up the motivation to exercise when the weather grows more and more frigid feels like a herculean effort. You have to put on so many layers of clothing to stay comfortable, it’s often dark, and icy conditions don’t make things any easier. Though a sweat session outside might not be the easy choice, it’s a pretty good one. Tough it out, and you’ll score these six benefits.

1. You might burn more calories

Though many like to think exercising in chilly temperatures alone will increase your calorie burn, studies don’t support this claim. The problem is your body does a fantastic job of generating heat once you get moving. As long as you’re adequately dressed, you aren’t going to scorch more calories doing the exact same thing.

Before you get too bummed, there is a way you can use the winter elements to your advantage. If you notice a layer of fluffy white stuff on the sidewalk, lace up. Running in the snow is a lot more difficult than running on concrete, sort of like a jogging on a sandy beach. If you switch to snowshoes, you’ll scorch even more calories. In some cases, men can burn more than 1,000 calories after an hour of snowshoeing. Keep in mind, it’s a tough activity. You’ll likely need to ease into it before going nuts.

2. You’ll ward off the winter blues

Seasonal effective disorder, the fancy term for the depression people experience during the winter, sinks its claws into a pretty huge chunk of the population each year. According to research published in Psychiatry, somewhere around 20% of Americans find themselves suffering from severe to mild depression during the cold months. One of the best ways to combat this blah feeling it to get moving.

Exercising helps our bodies create more of the feel-good hormones called endorphins. While hitting the treadmill or elliptical can certainly give you this boost, some research suggests heading outdoors increases the effect. A 2013 review published in Extreme Physiology & Medicine reported exercising outside better promoted feelings of revitalization and positive engagement. Your workout doesn’t even have to be all that long. The review went on to reveal the first five minutes of outdoor activity are the most beneficial.

3. Increasing intensity is less difficult

Whether you like to walk, run, or bike, the heat and humidity of summer make it pretty difficult to up your intensity or mileage. Winter, on the other hand, makes it a lot easier to handle since you aren’t subject to the same stresses. And don’t think you can get away with the old excuse that the cold air is bad for your lungs because it just isn’t true.

If you’re after a new personal record on the race course, a chillier temperature could be exactly what you need. A 2007 study published in Medicine and Science in Sports and Exercise found marathon runners clocked progressively worse times as temperature increased. If you do choose to race in the cold, just be sure you do an adequate warm-up so you don’t feel tight when the gun goes off.

4. You’ll boost your immune system

Every winter brings a new round of nasty sick spells, which most people blame on the cold weather. Being in the cold doesn’t give you a cold, though. WebMD explained viruses make you feel crummy, not exposure to chilly temperatures. All the more reason to head out for a workout, because Harvard Medical School lists exercise as one of the best ways to strengthen your immune system. And because staying cooped up inside exposes you to more people who may be harboring this season’s latest cold, getting away from all those folks may actually reduce your chances of catching the same bug.

5. You won’t zone out

A warm day with clear sidewalks and streets offers plenty of opportunities to zone out while you exercise, which is bad for your overall calorie burn as well as your general safety. When it’s darker, slipperier, and snowier, you have to focus more on what you’re doing. But make sure you’re dressing to be seen. Ensembles composed entirely of black or white material won’t cut it for visibility, so go for brighter colors and reflectors.

6. You’ll maintain your fitness

Those with gym memberships struggle to use them as much as they intend when the weather’s pleasant, so they’re unlikely to do much better once a trip there means venturing into the cold. Most even admit to working out less during the coldest months of the year. Skipping some exercise from time to time isn’t a big deal, but a short break can easily stretch into a prolonged one.

According to Berkley Wellness, this period of detraining can lead to aerobic loss in just a few weeks. Muscular strength doesn’t diminish quite as quickly, but it also suffers. One study from 2001 found muscular strength diminishes after four weeks, but both sport-specific and recently acquired strength suffer even sooner. Maintain your routine this winter, and spring workouts will be a lot less of a chore.

via cheatsheet.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.

Healthy Roasted Chicken

by Jari Love

Make this Healthy Roasted Chicken dinner on the weekend and then enjoy nutritious leftovers throughout your week!
Roasting a whole chicken with veggies is a wonderful meal and is much simpler to prepare than you might think.
Servings: 5
Here’s what you need:

• 3 bulbs garlic
• 1/4 cup olive oil
• salt and pepper
• 4 Tablespoons coconut oil, gently melted
• 1 Tablespoon each minced, fresh rosemary, oregano, tarragon
• 1 teaspoon minced garlic
• zest and juice from one lemon
• 4 large organic carrots, cut into 1 inch pieces
• 3 organic zucchini, cut into 1 inch half-moons
• 1 cup pearl onions, ends trimmed
• 1 cup Brussels sprouts, halved
• 1 hormone-free, organic chicken
• 2 cups chicken broth
• 1 Tablespoon coconut flour

Cooking Instructions

1. Preheat the oven to 400 degrees F.
2. Cut off the tips of each section of the garlic bulbs. Place the blubs in a small glass pan. Brush the tops with the olive oil and sprinkle with salt and pepper. Cover the pan with aluminum foil and set aside.
3. In a small bowl combine the melted coconut oil, fresh herbs, minced garlic, lemon zest and lemon juice. Set 1/3 of the mixture aside for the veggies.
4. In a large bowl combine the carrots, zucchini, pearl onions and Brussels sprouts with 1/3 of the herb mixture. Season with salt and pepper. Set aside.
5. Rinse your chicken and pat dry. Carefully slide your hand between the skin and the breast and liberally rub some of the herb mixture. Rub the rest of the herb mixture over the top of the chicken. Season the chicken with salt and pepper and tie the legs together with kitchen string. Place the chicken on a large roasting pan, and surround it with the veggies.
6. Roast the chicken and veggies for 30 minutes. Reduce the oven temperature to 350 degrees F, pour 1/2 cup of chicken broth over the chicken and veggies, and place the garlic pan in the oven off to the side.
7. For the next 90 minutes, pour 1/2 cup of broth over the chicken and veggies every 30 minutes as it cooks at 350 degrees F.
8. To see if the chicken is done, poke the tip of a sharp knife between the leg and body and see that the juices run clear. Transfer the chicken and veggies to a large platter. Add a couple of the roasted garlic bulbs to the chicken platter, reserving one for the gravy.

To make gravy: Pour all of the roasting pan juices into a skillet and bring to a simmer. Remove the garlic cloves from one of the roasted blubs and smash with a fork. Add garlic to skillet. Mix in the tablespoon of coconut flour, and whisk the gravy as it simmers. Cook for 10 minutes, or until desired thickness. Season with salt and pepper.

Nutritional Analysis: 251 calories, 14g fat, 113mg sodium, 19g carbohydrate, 7g fiber, and 17g protein

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.

Are You Getting Enough Fiber?

by Jari Love

Fiber helps you feel full longer. Fiber also helps bind to and eliminates toxins from your system. Getting enough fiber in your diet is essential to maintaining a healthy weight, regulating your body’s systems, boosting your immune system and contributing to your overall health. Yet, many of us do not get enough fiber in our diets. Fiber is only found in plant-based foods, so start snacking on those veggies, fruits and whole grains!

Check Your Fiber Score

How much fiber do you eat each day? Grab a pen and paper and tally it up:

• Beans, one half cup (7)
• Vegetables, one cup (4)
• Salad, one cup (2)
• Fruit, one piece (3)
• Fruit juice, one cup (1)
• White bread (1)
• Whole grain bread (2)
• White rice, one cup (1)
• Brown rice, one cup (3)
• Intact Oatmeal, one cup (4)
• Meat, poultry or fish (0)
• Eggs or dairy (0)
• Sodas or water (0)

If you scored less than 20: You need more fiber in your diet. Boosting your fiber will control your appetite and cut your risk for many other health problems.

If you scored 20-39: You consume more fiber than most people, but adding more fiber to your diet will continue to make foods more satisfying and cut your calorie intake.

If you scored 40 or more: Congratulations, you are getting plenty of healthy fiber in your diet! An added bonus for you is a reduced risk of cancer, heart disease, diabetes and digestive problems.

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 Thigh Exercises Trainers Swear By

by Jari Love

Your thighs, no matter their size, are beautiful. But keeping them strong and toned is vital for everything from walking around every day to maintaining a healthy weight without killing yourself over every damn calorie.

“The more you work large muscle groups like the legs, the more calories you burn and the more you get your metabolism going,” explains licensed master sports nutritionist and function fitness trainer Natalie Jill, creator of Natalie Jill Fitness. “Plus, strong thighs and quads are a foundation of strength for the body. Working your legs is a win-win situation.”

These trainer favorites will ignite your metabolism and build lean, compact muscle.

How to do it: Aim to do at least four of these moves a minimum of twice a week for best results.

1. Plyo Lunge Jump

Why: The plyo lunge jump is extremely effective, as it works not only your quads but also your hamstrings and calves simultaneously, explains celebrity trainer Autumn Calabrese, creator of the 21 Day Fix and 21 Day Fix Extreme programs.

How: Start with feet in a hip-width parallel position, arms extended in front of your chest. Step straight back with one foot, bending both knees to 90 degrees, and then push off the floor, straightening both legs in the air. Keep the chest lifted and the core engaged. Land safely with both knees bent and repeat. To modify, assume the same position but either slowly lunge and don’t jump or don’t jump as high. Both modifications work the same muscles. Do 2 sets of 10 reps with each leg.

2. Plié Squat Pulse

Why: Isometric holds—holding a position for several seconds—are super-effective in working the all-important thigh muscles. They require just your body weight to make your thigh muscles burn, says Jill.

How: Stand with feet past hip width, toes and knees pointed out. Lower into a low plié squat position, and hold for 20 seconds. Then, add tiny little pulses—moving your butt up and down—for 20 seconds. That’s 1 set. Do 3 sets total.

3. Double Cloth Lunges

 

Why: Lunges are one of the most effective exercises for targeting your entire thigh, front and back. But to really engage the muscles, consider using exercise sliders, a towel, or even paper plates on a smooth surface to perform this exercise by celebrity trainer Reggie Chambers.

How: On a smooth surface, stand with feet in a hip-width position with one foot on a cloth. Slowly slide the foot with the towel forward and slowly lower into a front lunge. Hold for 5 seconds. Slowly slide the foot back up to a standing position. Slowly slide the foot with the towel backwards and slowly lower into a back lunge. Hold for 5 seconds. Return to standing position. One rep includes a front and a back lunge. Do 2 or 3 sets of 12 reps on each leg.

4. Wall Squat With Ball Squeeze

Why: This simple move can be made even more effective by incorporating a small yoga or exercise ball. The idea is that by squeezing the ball between your legs while performing a wall squat, you will further engage the thigh muscles resulting in stronger quadriceps—and more calories burned, explains Scott Weiss, a board certified athletic trainer and a registered exercise physiologist, strength and conditioning specialist, and advanced personal trainer. 

How: Stand with your back and shoulders against a smooth surface. Place ball between knees. Slowly lower into a wall squat where knees are in a 90-degree angle. Continue squeezing the ball. Slowly return to standing. To modify, try quarter squats by starting with 45- to 90-degree squats. Do 3 sets of 10 reps.

5. Curtsy Lunge

Why: There’s a reason ballet dancers have some of the strongest legs in all of sports. The moves they perform on a consistent basis not only hit multiple muscles at once, but they also target muscles on varying planes of motion, which is exactly why the curtsy lunge is so effective, says Weiss.

How: Stand with hands on your waist, feet shoulder-width apart. In one move, step back and across so your legs are crossed, and then sit into a lunge position. Come up and step back to the starting position with feet shoulder width apart. Do 3 sets of 10 reps.

6. Squat Jump

Why: You know that the plyo lunge is great at strengthening your thigh muscles. Well, this move is just as effective in that it hits the whole legs while also incorporating some cardio via the jumping so you get more bang for your exercise buck, says Calabrese.

How: Begin with feet in a hip-width parallel position, bend your knees, lowering the glutes back and down until your hamstrings are parallel to the ground. Keep your chest and eyes up, your knees behind your toes, and your weight in your heels. Next, extend your legs and explode off of the ground, raising your arms overhead and then land safely with bent knees. Repeat. To modify, start with a regular squat and bend knees between 45 and 90 degrees. Slowly progress to a small jump. Do 2 sets of 15 reps.

7. Reclined Heel Bend

Why: Some of the best exercises for your thighs are often the most simple. This move from Shannon Fable, certified professional trainer and director of exercise programming at Anytime Fitness, is just that. It hits your outer thigh while also forcing you to engage your core.

How: Lie on your back and extend legs straight up to the ceiling, directly in line with hips. Begin with feet parallel and flex the toes back towards you. With heels together, open the toes out to the side (externally rotate the thighs from the hips, like 1st position from ballet). Keep the heels together and bend the knees to make a diamond shape. Hold for 2 to 3 seconds, then push the heels towards the ceiling and straighten the knees. Be sure to keep the core engaged and back flat on the floor. Use hands for support. Do 2 or 3 sets of 15 reps.

8. Leg Curl

Why: Like our back muscles, sometimes our hamstrings inadvertently get ignored because they’re less visible than our quad muscles. But keeping your hamstring strong is important in preventing knee injuries. (When your quadriceps are stronger than your hamstrings, your body tends to overcompensate leading to injury.) This move targets the hamstrings directly, and helps give great shape to the leg, says Nick Clayton, personal training program manager for the National Strength and Conditioning Association.

How: Lie flat on your back with your calves on the top of an exercise ball. Squeeze your abs and glutes and lift your body off the floor, keeping your head and feet in a straight line. Slowly bend your knees, pressing your feet into the ball and pull the ball towards your body. Raise your hips as you pull the ball toward your body. Hold for 5 seconds and slowly extend your legs back out to starting position. Do 3 sets of 10 reps.

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.

4-Minute HIIT Workout

by Jari Love

This fast, no-equipment workout from Self Magazine is perfect for the busy days of Summer!

Summer is in full swing, so we totally get that you'd rather be enjoying drinks on a rooftop while watching the sunset with your pals instead of heading to the gym after work. Our solution: a fast and furious, no-equipment-required high-intensity interval training (HIIT) workout. When your schedule is packed, HIIT workouts are ideal because training at a higher intensity leads to the afterburn effect (where your body keeps burning calories even after you stopped exercising). "Ask yourself, 'When do I have the most amount of energy?' and try to schedule your workout around that time," suggests Ashley Borden, celebrity trainer and spokeswoman of Motrin's Make It Happen Weekends campaign.

To get started, warm-up for a couple minutes with jumping jacks and high knees. Then, perform each exercise below for 40 seconds, aiming to complete as many reps as possible. Rest for 20 seconds then move on to the next exercise. The circuit only takes four minutes, but for the best results, repeat the entire set a total of five times.

1. Reverse Lunges

Stand with feet shoulder-width apart and hands resting behind head, keeping elbows wide. Step right leg back two to three feet and bend both knees, lowering so left thigh is parallel to floor. Push through left heel to stand and return right leg to start. Reverse the movement, stepping back with left foot. Continue alternating sides.

2. Squat Thrusts

Begin in a standing position. Place hands on floor in front of you and jump legs back into a plank position. Hop feet forward, landing just outside hands. Jump up, reaching arms towards ceiling and immediately lower into the next rep.

3. Speed Skaters

Stand on right foot with right knee slightly bent and left leg lifted off floor. Take a wide jump to left, landing on left foot and swinging right leg behind left. Reverse the movement, landing on right foot. Continue alternating sides.

4. Bicycle Crunches

Lie faceup and place hands behind head. Raise legs to tabletop position. Lift head and shoulders off floor and twist torso to right, bringing left elbow to meet right knee, and extend left leg out at a 45-degree angle. Return through center and repeat on the opposite leg. Continue alternating sides.

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.

Stay Motivated to Lose Weight

by Jari Love

Losing weight is tough. Pounds don’t just fall off without reason. You must have a strict plan in place that includes a well-rounded, low calorie diet and an exercise regimen that helps you to burn calories. Sometimes, you may have trouble staying motivated to lose weight, especially if you don’t see the results in yourself. If you have recently embarked on a plan to lose weight and find yourself lacking motivation, keep these ideas in mind.

Have Fun with Your Workouts

It takes hard work to lose weight. However, that does not mean the activities you incorporate into your fitness plan can’t be fun. If you dread going to the gym every day, mix in some other activities you enjoy that will allow you keep moving, burn calories and give you a change of scenery. You can take a hike, walk your dog or go swimming to take your routine outdoors.

Additionally, by incorporating some level of competition to your workout, you are more likely to stick with it. Play basketball or tennis with friends, or challenge a workout buddy to a race on the treadmill or exercise bike. You can even compete with yourself by recording your workouts.

Make a New Goal 

I am not telling you to rethink the whole process. Instead, give yourself a new, intermediary goal that you can obtain somewhat quickly. Reaching a goal is a huge motivating factor, and you should make sure to include a few along the way to your overall goal. A few examples may be going to the gym for five consecutive days, staying under your calorie count all weekend or avoiding the scale altogether for three days. It should be something pretty simple.

Once you meet your new goal, reward yourself. Treat yourself to a movie, a massage, a new book, or something else that you have wanted to do for a while. Just make sure your reward is in line with your overall goal. Meaning, it probably should not be a trip to the all-you-can-eat dessert bar.

Seek Words of Wisdom

When trying to stay motivated to lose weight, one of the simplest ways to do so is to find a quote that means a lot to you. It may be related to weight loss or not, but it should be something that speaks to you and makes you want to be the best you can be. Post it by the mirror, the scale, the refrigerator or your desk at work – anywhere you may need a little motivation. A picture of a loved one may also do the trick.

Weight Is Just a Number

Do you go to the bathroom scale every morning and are just not happy with the number that you see? Keep in mind your weight is just a number. It is not the “be-all and end-all” to the way you look to others or the way you should feel about yourself. Sometimes, your body can make a nice transformation in the right direction and you may see little to no change in your weight. In fact, you could actually even gain weight if you are using a strength training program, since muscle weighs more than fat. The most important thing is to feel good about the work you are doing every day, to keep working hard and moving forward, and know that eventually the numbers will fall in line.

Sometimes we hit a wall in our workout routine or nutrition plan. There are many ways to get over the hump, but what is most important is to find what works for you when you must stay motivated to lose weight.

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.

Vegetables That Will Help You Lose Weight Now

by Jari Love

When you want to lose weight, there is no one thing that will do the trick. You must make healthy choices, exercise and eat well. Any healthy eating plan should include a wide range of vegetables and it is best to include many offerings. Or as some say, eat a rainbow of vegetables. Those looking to keep fit and trim have long coveted green leafy vegetables, but there are healthy vegetable options that are red, yellow and other colors as well. The following is a selection of vegetables that will help you lose weight now.

Broccoli

Broccoli has a great reputation for health, and at about 30 calories per serving is a great option for people that want to lose weight. There is no fat, but a healthy amount of carbohydrates that promote energy. Broccoli is packed with vitamins and nutrients, including more calcium than any other vegetable. Better yet, it has been known to help avoid cancer.

Cucumber 

Many people refer to cucumbers as a “negative calorie” food, meaning you actually burn more calories eating it than it offers. By that definition, a cucumber is certainly a vegetable that will help you lose weight now. Cucumbers are mostly water, which makes them very refreshing. Furthermore, there are many ways to incorporate cucumbers into meals. You can prepare them fresh, grilled or in many other ways, meaning you should always find a good way to enjoy them.

Carrots

There are many benefits to carrots, most notably the fiber and beta-carotene found within. You can lose weight eating carrots raw or cooked, but like most vegetables, raw is best to keep the maximum amount of nutrients. Also, carrot juice is among the best juices you can drink. Fruit juice, even if it is freshly squeezed, is packed with sugar, but carrot juice is sweet and delicious with much fewer calories.

Celery

Also consisting of primarily water, celery is also considered a vegetable that will help you lose weight as you eat it. Celery contains protein and fiber, a great combination for weight loss and can be enjoyed in many ways. Be careful though. You may be tempted to use celery with dips and other fatty spreads, which can actually do more harm than good.

Peppers

Going back to the note about eating a rainbow of vegetables, peppers offer many options in a wide variety of colors. Yellow peppers in particular are a great source of vitamin C as well as energy. Peppers are also sweet and can be great when your sweet tooth kicks in.

Onions

Onions fly under the radar a bit when it comes to vegetables that will help you lose weight. Of course, there are plenty of ways to make them less healthy, such as frying, but raw and cooked onions are both low calorie options that can be a nice addition to a salad or other dish. Red onions are best when it comes to weight loss.

Leafy Green Vegetables 

As previously stated, green leafy vegetables have a great reputation for helping people lose weight. Kale, spinach, watercress, Swiss chard, lettuce, and other greens are all terrific sources of fiber, vitamins and minerals with very few calories. Specifically, kale is currently one of the most popular vegetables that will help you lose weight and has moved up the list of healthiest foods on the planet.

One of the biggest points for losing weight with this list of vegetables is that they are all very flexible. It can be tough to get excited about eating the same old thing everyday, so look for fresh new recipes that feature these vegetables in a new way.

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.

Healthy Orange Chicken and Green Beans

by Jari Love

Healthy Orange Chicken?
Yes! Here’s a recipe that adds fruit to dinner and takes all the guilt out of orange-flavored chicken. There’s no sugar and no fryer involved. Just skinless, boneless chicken breast, marinated in orange juice, pan seared and then baked. Serve it up with orange-spiked green beans for a nutritious, protein-packed meal.
Servings: 4

Here’s what you need:
For the Chicken:
• 2 cups fresh orange juice
• 2 Tablespoons grated orange zest
• 4 skinless, boneless, chicken breasts
• fresh ground pepper
• 1 Tablespoon olive oil
For the Green Beans:
• 10 oz fresh, organic, green beans
• 1/4 cup fresh orange juice
• 1 Tablespoon grated orange zest
• 1 teaspoon olive oil

• dash of salt and pepper

For the Orange-Brandy Sauce:

• 2 Tablespoon coconut oil
• 3 shallots, minced
• 2 Tablespoons brandy
• 1 cup fresh orange juice
• 1/2 cup chicken broth
• 1 navel orange, peeled and each segment cut into 3 pieces
• 1 Tablespoon parsley, chopped

• Dash of salt and pepper

Cook the Chicken:

1. Place the orange juice and orange zest in a large ziplock bag. Season each side of the chicken breasts with salt and pepper. Place the chicken breasts in the ziplock bag, coating each side with juice. Marinate in the refrigerator for 2-3 hours.
2. Preheat the oven to 400 degrees F.
3. Grease a 12-inch, oven-proof skillet with the olive oil. Place over medium-high heat. Add the chicken breasts in a single layer, cooking for 3 minutes. Turn the chicken, season with a sprinkle of salt and pepper. Place the skillet in the oven for 15 minutes, or until a thermometer registers 165 degrees F in the center of the thickest breast.

4. Remove from oven and cover with foil as you make the sauce and cook the beans.

Cook the Green Beans:

1. Wash the beans, snap off and discard the stems. Place in a large ziplock bag with the orange juice and orange zest. Allow to marinate in the refrigerator for 30 minutes.
2. Heat a medium sized skillet over medium heat. Grease with the olive oil. Remove beans from refrigerator, discarding the juice. Add to the skillet and cook, covered for about 5 minutes, stirring occasionally. Remove cover, increase the heat and cook for an additional 3 minutes, until the beans are bright green.
Cook the Sauce:
1. In a medium skillet heat the coconut oil over medium-high heat. Add the minced shallot, cook, stirring often, for 2 minutes. Turn off the heat, add the brandy. Return to the heat and cook, scraping the bottom, until the brandy has almost evaporated, about 30 seconds. Increase the heat to high, add the orange juice. Boil for 5 minutes. Add the chicken broth, boil for 3 minutes.

2. Add in the orange segments and the parsley. Turn off heat. Season with salt and pepper.

To Serve:

1. Cut the chicken on the diagonal into thin slices and arrange over a pile of green beans. Drizzle with the orange-brandy sauce.

Nutritional Analysis: One serving equals: 302 calories, 13g fat, 161mg sodium, 19g carbohydrate, 4g fiber, and 29g protein.

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.

Quiz: Are You Addicted To Sugar?

by Jari Love

Is your relationship with sugar pretty much fine, totally out of whack, or somewhere in between (say, “it’s complicated”)? Our throwback-style quiz—devised with the help of registered dietitian Ilyse Schapiro—will help you figure out the answer.

1. How often do you eat or drink sugary foods or beverages (including ones made with no-calorie sweeteners)?

2. What’s your typical breakfast like?

3. How much sugar or sweetener do you usually add to your coffee?

4. How often do you go out of your way to get something sugary—like stopping at the store just to buy candy?

6. Do you hide sugary foods to eat later?

7. Do you ever feel powerless in front of sugary foods or foods made with refined flour, like white bread?

8. While indulging, do you ever tell yourself that this is the “last time” you’ll ever eat like this?

OK! Now it’s time to add up your score. If you got…

Mostly As: You may be immortal.

You’re definitely not addicted to sugar. In fact, it sounds like you’re practically immune to the sweet stuff altogether, which makes us wonder if you’re even human. What’s your secret?

Mostly Bs: You and sugar are a-OK.

Congratulations! It sounds like you have a healthy relationship with sugar. You enjoy sweet stuff when you’re in the mood, but dessert doesn’t rule your life. So don’t try to cut back—it might end up backfiring by making you feel deprived. “Treat yourself to one small thing per day. If you allow yourself that one treat, you won’t feel like you’re missing out and you’ll be less likely to binge,” says Schapiro.

Mostly Cs: You’re a sugar fiend.

Addiction might be a strong word, but it sounds like you have an unhealthy relationship with sugar. Instead of trying to quit cold turkey, try working with a dietitian to help you scale back on the sweet stuff gradually (like, by using just two packets in your coffee instead of three, or doing dessert three times a week instead of every night). “If you just cut it out, you’ll be thinking about it constantly and it will run your life,” says Schapiro.

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.