Fat Loss Weight Loss 

Weight Loss Peruvian Recipe

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Fat Loss 

Instagram photo by Jimmy Smith • Jul 18, 2016 at 11:33am UTC

Women and #cardio Women burn more fat during exercise and use more glucose at rest than men who burn more glucose during activity but burn more fat at rest. This is another reasons why women burn less glycogen during training and can recover faster than men. Most male coaches just give their female clients less overall food and dont acknowledge the fat that women burn more fat during exercise but need carbohydrate as rest to recover. An additional study points to how women burn fat during exercise programs. Aerobically while…

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Fat Loss 

Women burn more fat during exercise and use more glucose at rest than men who bu…

Women burn more fat during exercise and use more glucose at rest than men who burn more glucose during activity but burn more fat at rest. This is another reasons why women burn less glycogen during training and can recover faster than men. Most male coaches just give their female clients less overall food and dont acknowledge the fat that women burn more fat during exercise but need carbohydrate as rest to recover. An additional study points to how women burn fat during exercise programs. Aer Source by lf0410

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Fat Loss 

Women burn more fat during exercise and use more glucose at rest than men who bu…

Women burn more fat during exercise and use more glucose at rest than men who burn more glucose during activity but burn more fat at rest. This is another reasons why women burn less glycogen during training and can recover faster than men. Most male coaches just give their female clients less overall food and dont acknowledge the fat that women burn more fat during exercise but need carbohydrate as rest to recover. An additional study points to how women burn fat during exercise programs. Aerobically while women are superior…

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If You Want to Lose Weight, Here's Why You Should Try Matcha

http://www.popsugar.com/fitness/What-Matcha-36942038

Thank You for visiting www.judgeweightloss.com. This is the spot for all of your fitness, workout, healthy lifestyle, supplement, and just general get healthy information. Enjoy

Ready to take your morning caffeine habit to the next level? It may be time to replace your loose leaves or cup of coffee with matcha. A powdered form of steamed and dried green tea leaves that has been used in Japanese tea ceremonies for centuries, matcha tastes like a grassier, brighter version of the regular stuff. Think of it as the “healthy espresso of green tea,” say David Mandelbaum and Jessica Lloyd, owners of matcha purveyor Panatea. So just how healthy is the green powder? A study found that one serving of matcha has 137 times more disease-fighting polyphenols, called epigallocatechin gallate (EGCG), than a brewed mug of conventional China Green Tips — the equivalent of up to 10 cups of regular green tea! With such an antioxidant punch, it’s no wonder that matcha just may be the new superfood. Read on for why it could just be a miracle in a mug.

Weight-loss concentrate: EGCG has been shown in some lab studies to boost metabolism, and other research has shown that EGCG may help stop the growth of new fat cells. While more studies are still needed to confirm results in humans, add to this the fact that drinking green tea instead of sugary drinks can help you save calories, and opting for a healthy matcha-based drink (like this lower-calorie version of Starbucks’s green tea latte) may just be a wise weight-loss decision.

Disease-fighter: The concentrated levels of antioxidants in matcha are hard to beat, especially considering catechins in green tea have been shown to have cancer-preventing as well as immunity-boosting effects, including helping prevent high-risk health workers from catching the flu.

Daily detox: Matcha may just help keep your body functioning in tip-top shape; a lab study in rats with type 2 diabetes found that a daily dose of matcha provided a protective effect on their liver and kidney systems. Other research has found that green tea drinkers had a 33 percent lower risk of developing type 2 diabetes by helping reduce blood glucose levels — the more green tea they drank, the lower the risk.

Jitter-free energy: A serving of matcha has less caffeine than an espresso, but its nutrient makeup just may give you more energy. Because the tea leaves used to make matcha are protected from sunlight before being harvested and steamed, the leaves retain much of their natural chlorophyll (which is why matcha is so green), a substance that has been shown to help boost energy. Plus, green tea is an excellent source of the mind-calming amino acid L-theanine, which means you may just feel more awake and alert without the late-afternoon caffeine crash.

When buying matcha, be sure and check each product so you know you’re buying high-quality tea with the most health benefits. “The more vibrantly green the matcha is, the higher the chlorophyll and amino acid content,” David and Jessica advise. Also, check labels and watch out for additives and sugars, which some matcha products contain. For the perfect cup, David and Jessica recommend heating water until near boiling (180°F) and whisking in matcha powder in a “M” or “W” motion.

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This Is Exactly What You Need to Eat For Breakfast to Lose Weight

http://www.popsugar.com/fitness/What-Eat-Breakfast-Lose-Weight-35829615

Thank You for visiting www.judgeweightloss.com. This is the spot for all of your fitness, workout, healthy lifestyle, supplement, and just general get healthy information. Enjoy

Did you know you can use the first meal of the day as a tool to lose weight? Want to know how? We’ve enlisted the expertise of two nutritionists — Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition — to share the perfect equation for how to make a scrumptious and satisfying breakfast that will help you lose weight. Follow their advice below to start seeing results.

Calories

Aim for a range between 300 and 400 calories. If you’re trying to lose weight, stick with the 300 to 350 range, and if you’re trying to maintain weight, especially if you’re working out, shoot closer to 350 to 400 calories.

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Carbs

About 45 to 55 percent of your breakfast calories should be devoted to carbs, which is about 40 to 55 grams of carbs. Skip sugary and overly processed foods or those made with enriched white flour, and choose whole grains, fruits, and veggies.

Protein

About 15 to 20 percent of your breakfast calorie amount should be protein, which works out to about 13 to 20 grams. Getting enough protein at breakfast is important for keeping you satisfied throughout the morning. And studies have shown that getting at least 20 grams of protein at breakfast may help you lose weight as well. Eggs, dairy products, soy milk, protein powder in smoothies, nuts and seeds, and whole grains are great sources of protein.

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Fats

Shoot for about 10 to 15 grams, which is about 30 to 35 percent of your total breakfast calories. Instead of saturated fats like bacon and cheese, go for monounsaturated fats (MUFAs) like olive oil, nuts and seeds and the butters made from them, and avocado.

Fiber

Aim for about 25 percent of your recommended daily total of 25 grams per day. That works out to about six grams, but it’s OK to go above that, as long as it doesn’t bother your digestive system. Berries, pears, apples, greens and other veggies, nuts, seeds, and whole grains can help you reach that goal.

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Sugars

If you follow the equation for carbs above, then you won’t have to worry about going overboard on sugars, especially if you’re eating a combination of foods like fruits, whole grains, and dairy products. But for a ballpark number to keep in mind, stick to 36 grams or fewer. And when it comes to added sugar, try not to exceed six grams — that’s about 1.5 teaspoons’ worth of any sweetener (white sugar, brown sugar, maple syrup, honey, or agave).

Timing

Ideally you should eat breakfast within 30 to 60 minutes of waking up. If you’re not keen on eating anything big first thing, split this meal up into two parts, having something light close to waking up and the other half about an hour and a half later. This also works well if you’re a morning exerciser and prefer not to have a full stomach while you work out. If you’re exercising, you can aim to have the more carbohydrate-based portion of your breakfast (fruit, toast, etc.) prior to working out and the more protein-centric portion afterward.

A Few Examples of Perfect Breakfasts

Steel Cut Oats With Fruit and Nuts: Steel cut oats not only have more fiber than an equal amount of rolled oats, but they also have more protein since you’re eating more of the original grain. Cook one-half cup steel cut oats in a mixture of one-half cup water and one-half cup unsweetened soy milk. Top with one-half cup blueberries, one tablespoon chopped walnuts, and one teaspoon drizzle of maple syrup.
Calories: 328
Total fat: 9.7 grams
Saturated fat: 1 gram
Carbs: 51.1 grams
Fiber: 7.2 grams
Sugars: 16.6 grams
Protein: 11.8 grams


Mexi-Egg Wrap: Scramble one egg and one egg white with two tablespoons black beans, one-quarter cup chopped tomato, and two tablespoons onion, until eggs are set. Stir in one cup spinach. Fill a nine-inch whole-wheat tortilla with the egg mixture and top with one-quarter of an avocado, cubed, and one tablespoon salsa. Add salt, pepper, cumin, and chili powder to taste.
Calories: 345
Total fat: 15.7 grams
Saturated fat: 3.5 grams
Carbs: 36.8 grams
Fiber 9.7 grams
Sugars: 3.2 grams
Protein: 17.4 grams


Smoothie and a Hard-Boiled Egg: Pair a carrot cake smoothie made with two medium carrots, half a frozen banana, two cups spinach, one cup unsweetened soy milk (you can use almond), half a scoop plant-based protein powder, one-eighth cup golden raisins, cinnamon, nutmeg, and cloves. This is easy to split — have half of the smoothie before your workout, then have the rest plus the egg after the workout.
Calories: 368
Total fat: 12.6 grams
Saturated fat: 5.1 grams
Carbs: 49.5 grams
Fiber: 9.4 grams
Sugars: 25.5 grams
Protein: 25.4 grams

Breakfast Mistakes to Avoid

Skipping out: When you sleep, your body slows down while you’re not eating. So when you wake up, if you don’t break the fast (yup, that’s where the name comes from), your body will burn calories slowly. To jump-start your metabolism and get your body burning calories, you need to eat. Not fueling up also deprives your brain of glucose, which is why you feel foggy-headed and cranky. Think of breakfast as an opportunity to get your fill of valuable nutrients such as calcium, iron, and vitamin C.
Skimping: You know skipping breakfast entirely is a no-no, but not eating enough will also backfire. It’ll leave you feeling hungry soon after eating, which will cause you to need more food and can translate to more calories consumed over the course of the entire day. Stick to the formula above, and you’ll not only feel satisfied longer, but you’ll also have more energy for the workouts that can make you drop pounds even faster.
Imbalanced meal: Leaving out a key component of the breakfast formula such as avoiding all carbs or going too heavy, such as having an all-protein meal, means you’re not going to get enough satisfaction or nutrition from this first meal. Following the formula above will allow you to eat a balanced meal while also helping you see weight-loss results.

Looking to lose weight during other times of the day? Here’s what to eat for lunch, what to eat at snack time, and what to eat at dinner to lose weight.

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If You Want to Lose Weight, Here's Why You Should Try Matcha

http://www.popsugar.com/fitness/What-Matcha-36942038

Thank You for visiting www.judgeweightloss.com. This is the spot for all of your fitness, workout, healthy lifestyle, supplement, and just general get healthy information. Enjoy

Ready to take your morning caffeine habit to the next level? It may be time to replace your loose leaves or cup of coffee with matcha. A powdered form of steamed and dried green tea leaves that has been used in Japanese tea ceremonies for centuries, matcha tastes like a grassier, brighter version of the regular stuff. Think of it as the “healthy espresso of green tea,” say David Mandelbaum and Jessica Lloyd, owners of matcha purveyor Panatea. So just how healthy is the green powder? A study found that one serving of matcha has 137 times more disease-fighting polyphenols, called epigallocatechin gallate (EGCG), than a brewed mug of conventional China Green Tips — the equivalent of up to 10 cups of regular green tea! With such an antioxidant punch, it’s no wonder that matcha just may be the new superfood. Read on for why it could just be a miracle in a mug.

Weight-loss concentrate: EGCG has been shown in some lab studies to boost metabolism, and other research has shown that EGCG may help stop the growth of new fat cells. While more studies are still needed to confirm results in humans, add to this the fact that drinking green tea instead of sugary drinks can help you save calories, and opting for a healthy matcha-based drink (like this lower-calorie version of Starbucks’s green tea latte) may just be a wise weight-loss decision.

Disease-fighter: The concentrated levels of antioxidants in matcha are hard to beat, especially considering catechins in green tea have been shown to have cancer-preventing as well as immunity-boosting effects, including helping prevent high-risk health workers from catching the flu.

Daily detox: Matcha may just help keep your body functioning in tip-top shape; a lab study in rats with type 2 diabetes found that a daily dose of matcha provided a protective effect on their liver and kidney systems. Other research has found that green tea drinkers had a 33 percent lower risk of developing type 2 diabetes by helping reduce blood glucose levels — the more green tea they drank, the lower the risk.

Jitter-free energy: A serving of matcha has less caffeine than an espresso, but its nutrient makeup just may give you more energy. Because the tea leaves used to make matcha are protected from sunlight before being harvested and steamed, the leaves retain much of their natural chlorophyll (which is why matcha is so green), a substance that has been shown to help boost energy. Plus, green tea is an excellent source of the mind-calming amino acid L-theanine, which means you may just feel more awake and alert without the late-afternoon caffeine crash.

When buying matcha, be sure and check each product so you know you’re buying high-quality tea with the most health benefits. “The more vibrantly green the matcha is, the higher the chlorophyll and amino acid content,” David and Jessica advise. Also, check labels and watch out for additives and sugars, which some matcha products contain. For the perfect cup, David and Jessica recommend heating water until near boiling (180°F) and whisking in matcha powder in a “M” or “W” motion.

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5 reasons why smoothies are good for you

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Shakes and smoothies have become synonymous with weight loss, but there’s a fine line between detox and dessert. Nutritionist Lucinda Zammit helps us uncover 5 liquid meal myths.

1. Liquid meals contain fewer calories than solid food

It’s surprisingly easy to ‘overeat’ when you’re liquefying your food. While you’d struggle to scarf six bananas, the same quantity of fruit blends to a deceptively small smoothie. Rather than throwing ingredients in a blender ad libitum, measure ingredients beforehand in accordance with what you’d reasonably eat if you sat down to a solid meal. Tip: mix you choice of milk 50:50 with some chilled water, you won’t taste the difference but it will help with your calorie intake.

2. They are better for you

The health credentials of liquid meals ranges from uber-healthy to little better than a burger. Without added flavour, wholefood smoothies can be bland, so they often get a kick along from additives such as honey or nut butter. While a small amount is fine, a liberal serve can turn a healthy liquid meal into a glorified thickshake. 

3. They keep you fuller for longer

Satiety is primarily determined by a meal’s effect on both blood sugar and gastric emptying. Generally, protein is the most satiating macronutrient while fat slows gastric emptying, prolonging satiety. Fibre slows glucose release into the bloodstream, averting the sudden hunger that occurs when insulin sweeps sugar from the bloodstream after a high-GI hit. Tick these boxes, and a liquid meal can be just as filling as a solid meal. Conversely, a drink devoid of protein and fibre and fat can leave you as hungry as you were despite having consumed the calorie equivalent of a full breakfast. Try nut butter, an egg or some good quality protein powder. For savoury liquid meals, steamed and cooled shredded chicken or beef and steamed and cooled sweet potato or pumpkin can serve as protein and fibre sources. 

4. You need to use fruit  

While fruit is the go-to wholefood for blended meals, vegies are worthy contenders – even for sweet smoothies. Using a blender ensures that vegies’ nutrients are kept intact – unlike with juicing. Smoothie-friendly vegies include spinach, kale, cos lettuce and watercress. Superfood powders such as spirulina, maca powder or a greens powder are another way to add nutrients to a liquid meal.

5. You need to eat food 

Just because it’s in liquid form doesn’t mean a meal can’t be balanced. If you don’t have time to sit down for breakfast, throw the ingredients you’d usually serve in a bowl in the blender – think raw oats (carbs), milk (calcium and protein), berries (antioxidants) and cinnamon. For protein, you can add yoghurt and protein powder. Tip: Blend brekkie the night before, place in a jar or bottle with a secure lid and leave in the fridge. In the morning, shake and drink. You can even add a teaspoon of coffee.

Check out these delicious, super healthy smoothie recipes today.

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Healthy, nutrient boosting smoothies

Get your daily dose of nutrients with one of these healthy smoothies, each unique and delicious in their own way.

FOR FAT LOSS
HERO: Matcha (powdered green tea)

TIP: Unlike many ingredients with weight loss claims, green tea won’t overstimulate your adrenal glands.

If your goal is fat loss, a low-energy smoothie (500 to 750 kJ) is ideal. A smoothie with a low GI level, and high protein and fibre counts, will keep blood glucose levels steady and promote satiety, curbing your hunger for longer than a high GI snack or meal. As a base, try green tea, which has been found to assist with weight control. “Green tea increases general health and improves body weight by increasing the metabolism and the body’s ability to burn fat,” says Dr Joanna McMillan, resident dietitian at NuYu. A study in The American Journal of Clinical Nutrition reported that green tea extract was found to boost energy expenditure by around four per cent for each 24 hours.

What you’ll need
Matcha, or green tea powder, makes a great base for fat loss smoothies. The high-protein, low carb merits of natural yoghurt keep conversion to glucose under control to stave off recurrent hunger, while chia seeds add fibre for digestive health and satiety. For a great fat loss smoothie idea try:
•    1 tsp of matcha green tea powder
•    ½ cup of ice
•    ½ cup skim milk
•    ½ cup natural yoghurt
•    1 tsp chia seeds soaked in 60ml of water

ENERGY BOOSTING

HERO: Coffee

TIP: To make caffeine smoothies work double time, try one before a workout, as it can help to stimulate lipolysis, or release of fat from cells.
Caffeine tends to get a bad rap for sending alertness soaring before leaving you groggy as the adenosine receptors hijacked by the drug once again connect with sleepiness substance adenosine. Yet Dr McMillan says that caffeine can be beneficial for a quick energy boost. “An espresso-based smoothie can provide a really effective energy boost, increasing your exercise level and brain performance,” she says. Caffeine can also temporarily raise your resting energy expenditure (REE), meaning you can burn more calories while doing zilch. Just don’t be seduced by commercial or café iced coffees, which are often loaded with sugary syrup and lack the nutrient profile of an espresso smoothie.

What you’ll need
Cycle through different coffees until you find one that starts a party in your mouth. Experiment with different bean types, roasts and origins – there are literally hundreds of varieties.
•    1 ½ cups ice
•    ½ cup cooled coffee
•    ½ cup skim milk
•    1 tsp honey
•    ½  banana

WORKOUT FUEL
Before a workout, Dr McMillan recommends a banana smoothie made with a base of slow-release protein such as casein. Unlike whey protein, casein digests slowly, providing a steady supply of amino acids to sustain a workout. Carbs are also on the menu pre-workout according to Dr McMillan. Eating carbohydrates before exercise has been shown to increase available energy, enabling higher-intensity exercise. For recovery in the half hour following a gym session, however, switch to a whey protein smoothie, which will rush amino acids for recovery into your muscles.

HERO: Casein

TIP: To get the energy perks without potential gym-nausea, make sure the drink has left your stomach before you start training. Keep fat content low with minimal fibre, as fibre slows the rate at which your stomach empties.

What you’ll need
•    1 ripe banana
•    1 cup skim milk
•    ¼ cup plain natural yoghurt
•    1 tbsp honey
•    ¼ tsp ground cinnamon

HANGOVER CURE

HERO: Coconut water

TIP: Add a slow-release carbohydrate such as mango to help stabilise your blood glucose.
If you wake up feeling seedy, a dash of coconut water may help. Coconut water contains five essential electrolytes, including potassium, to restore the toasted body’s water balance. Its lauric acid can also help with stomach cramps.

What you’ll need
•    2 cups unsweetened coconut water
•    2 cups ripe mango (or frozen)
•    2–3 tbsp fresh lime juice
•    ½ cup of ice
•    2 sprigs fresh mint

NEXT >> Visit our recipes section for more healthy food ideas and guilt-free treats.

Photo: iStock

 

 

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6 ways to beat cravings

 

Retrain your brain to decrease those unwanted cravings with these 6 tips.

 

If your food choices disappoint your tastebuds, you’re more likely to resort to an unhealthy sweet treat to make up for feeling deprived. Here’s how you can reduce those hunger pangs.

1. Choose low-GI foods

“Foods with a lower glycaemic index (GI) of 55 or less are more slowly digested, absorbed and metabolised and cause a lower and slower rise in blood glucose and insulin levels,” says Melanie McGrice, accredited dietitian and director of Nutrition Plus clinics in Melbourne. “Low-GI foods also help you feel more sated after a meal and reduce risk of weight gain and conditions like diabetes.” Every day, aim to eat five serves or more of fresh vegetables and two of fruit plus wholegrains and some lean protein at every meal.

2. ‘Healthify’ takeaway meals with homecooked makeovers

Prepare homemade burgers with wholemeal buns and stacks of salad vegetables. Make fish and chips but grill the fish and bake large pototo wedges with a dash of olive oil.

3. Downsize your utensils

“Eating soup from a teaspoon or risotto from a small entrée fork encourages slower eating, so you feel more full and satisfied after a meal,” says McGrice. Chopsticks also encourage smaller mouthfuls.

4. Mix it up

Rigid, restrictive food regimes substantially reduce our pleasure of eating, are often nutritionally unsound and increase the risk of cravings and ‘all or nothing’ thinking about food. The Dietitians Association of Australia recommends aiming to eat 20 different nutritious foods every day.

5. Top ‘n’ tail

Roberts calls this method the ‘sandwich’ technique. “You put a moderate portion of a high-kilojoule food in the middle of a meal with lower kilojoule foods that are high in fibre and protein at the beginning and end,” she explains. This makes you feel you’ve been at a banquet. Soups make good starters and salads are a nice crispy third course.

6. Don’t blow off breakfast

Eat some filling slow-cooked porridge or eggs and dark rye toast. People who skip breakfast tend to have lower dopamine levels, shows research from the University of Missouri. This may explain why they are also more likely to crave sweet or savoury food later in the day.

Words by Stephanie Osfield

NEXT: Find out how to spot false food cravings.

 

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