Drink coffee?

 

Do you love caffeine as much as I do?  I must admit, I not only love coffee…I Love Energy drinks.  I KNOW!!! They are horrible for you.  I try to cover my tracks and ensure I drink the sugar free kind.  However, I know that no energy drinks are good for you.  ANYWHOO… I’m not talking about me..

So.. lets start off with the good things about caffeine.  I’ll give all of you coffee drinkers good news!!!  Caffeine in moderation IS a good thing.  Caffeine improves cognitive functions (What do I mean by that? Cognition is a group of mental processes that includes attention, memory, producing and understanding language, learning, reasoning, problem solving, and decision making.) Anywhoo… Caffeine also inhibits insulin resistance AND….some wonderful news.. it also speeds up your metabolism!! WAHOOO!!

However, you have to make sure you do not drink too much!! Too much caffeine can actually make us gain weight by burning out our adrenal glands and releasing stress hormones. For this reason, 400 milligrams (mg) a day should be the limit. (That’s the equivalent of one to two large cups of coffee, depending on how strongly it’s brewed.)  SO if you’re looking to watch your weight.. I would recommend not over doing it with the coffee.

Some sources of caffeine are better than others. Organic, filtered coffee (not doctored up with sugar, artificial sweeteners, or cream) is okay. Green tea is a better choice because it promotes fat oxidation and is believed to improve insulin sensitivity. Limit your intake of caffeinated beverages to one or two a day — and because caffeine is a diuretic, you should drink one glass of water for every caffeinated drink. Also, you should have your last caffeinated drink before noon so that it doesn’t interfere with your sleep.

So, are you drinking coffee just for the benefit of it’s fat-burning benefits?  I would highly recommend looking into Guarana.  What is that?  Well because of my experience with a certain weight loss company.. I know different products that assist with weight loss.  I always have friends and family asking me different things they can do/take to help with their weight loss journeys.  So what I do is research online about difference OTC products that they can purchase…

So…lets take a little look into Guarana.  First of all, you can ingest this product in pill form OR in a drink.. Guarana is a tropical plant native to the Amazon jungle. It contains caffeine, but instead of producing a sudden energy surge and quick drop-off, guarana is absorbed slowly and therefore produces a more moderate energy boost that escalates gradually. Try 5 mg of guarana per pound of body weight, and take it about 40 minutes before your workout.

So today, before you hit a Starbucks or Tim Hortons… remember don’t over-do it… It may just make you gain back the weight you’ve lost.

Have a wonderful Sunday. 🙂

-Danielle

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Whole Eggs – Good or Bad?

Jillian Michaels released an article about if you should or shouldn’t eat whole eggs – check it out below 🙂 ENJOY!!


The Truth: Not only are eggs a fantastic source of lean protein and heart-healthy omega-3 fatty acids, but they contain some pretty important nutrients.

One large egg has roughly 186 milligrams of cholesterol — all of which is found in the egg’s yolk. Since dietary cholesterol was once thought to be the major cause of unhealthy blood cholesterol, egg yolks have been demonized and health nuts stick to eating strictly egg whites. Now, don’t get me wrong — egg whites are a great, healthy source of protein, but there is definitely room for WHOLE eggs in a healthy diet. As long as you haven’t been advised otherwise by your doctor, you can enjoy the many nutritional benefits of a whole egg. So, yes, you can have an egg and eat the yolk too! Here are a few reasons why.

The real threat to high cholesterol is saturated and trans fats, not dietary cholesterol. Years ago, when scientists learned that high blood cholesterol was associated with heart disease, foods high in cholesterol were thought to be the leading cause of unhealthy blood cholesterol. Now, 25 years later, scientists have come to the conclusion that cholesterol in food is not the true villain — saturated and trans fats have a much greater effect on blood cholesterol. Your body actually needs the cholesterol in meat and eggs to make testosterone, which helps to increase energy and helps to build more calorie-building muscle. In fact, one study at the University of Connecticut found that the fat in egg yolks actually helps to reduce LDL (“bad” cholesterol). So banish the old notion that an egg, specifically the yolk, is hazardous to your health. According to the American Heart Association, the recommended limit of dietary cholesterol is 300 milligrams for people with normal LDL (bad) cholesterol levels — and one egg contains 185 milligrams of dietary cholesterol. (If you have a history of high cholesterol or heart disease in your family, though, you may want to consult your doctor about how to limit your cholesterol intake.)

Whole eggs are full of beneficial vitamins and minerals. Whole eggs are a nearly perfect food, with almost every essential vitamin and mineral our bodies need to function. It is one of the few natural food sources of vitamin D and contains 7 grams of high-quality protein. Whole eggs are also full of omega-3 fatty acids and deliver many of the B vitamins and nutrients — B6, B12, riboflavin, folate, and choline — that, in fact, are believed to help prevent heart disease. L-arginine, an amino acid found in eggs, are critical to the body’s production of protein and the release of growth hormones. Another amino acid found in eggs, leucine, also helps the body produce growth hormones as well as regulate blood sugar levels. The yolk itself contains most of these vitamins and minerals, plus half of its protein. When you eat only the egg whites, you’re missing out on all of these nutritional benefits and are getting only 3.5 grams, or half, of the protein.

It’s all in the preparation. If you’re frying your eggs in saturated-fat-laden butter and serving them with saturated-fat-laden bacon — they will have a negative impact on your cholesterol levels. Instead, heat olive oil on low heat in a cast-iron skillet to cook your egg the healthiest way. When cooking omelets, frittatas, or any other dish that involves a larger quantity of eggs, I like to use a mix of whole eggs with egg whites. The reason is that whole eggs do have a decent amount of fat. So, if you’re cooking something with more than two eggs, I recommend subbing in egg whites for some of the whole eggs.

JILLIAN’S TIP OF THE DAY

The Bottom Line

Whole eggs are a power food packed with essential vitamins and minerals our bodies need — a majority of these vitamins and minerals are found in the egg yolk. Eating whole eggs in moderation is not bad for your health, but when making dishes with a large quantity of eggs, try to balance the count of whole eggs and egg whites.

Should you eat before a workout?

MYTH: Never Eat Before a Workout

The Truth: You should always eat something before exercising so your body has enough fuel to power through your workout.

The rationale behind this widely accepted myth is that forgoing food before exercise will force your body to burn more fat during your workout. This is a big, fat lie: Starving yourself before exercising can actually be detrimental to your body. Let’s get to the bottom of this fitness myth once and for all.

You need sugar to exert energy. Your body needs a certain amount of sugar for fuel when training. When that blood sugar is not there, your body will convert your own muscle tissue into energy. A recent study published in the Strength and Conditioning Journal looked at cyclists who ate before they trained versus those who fasted before they trained. The amount of fat burn was the same for both groups, but those who had trained without eating first had 10 percent of their calorie burn come from protein — including their own muscle mass. You’re trying to buildmuscle, not eat away at it!

Your body needs energy to perform at a high intensity.You know I’m always saying that I want you to work out as hard as you can for as long as you can. How can you do that if you haven’t properly fueled your body? Think about it this way: Would you drive a car without gas? Use your iPhone without charging it? Nope and nope. If you haven’t eaten anything, your workout won’t be as intense as if you’d fueled up beforehand, not to mention that you’ll likely suffer from low blood sugar, which will make you dizzy and sluggish.

You don’t need to gorge yourself; a healthy snack will do the trick. I suggest you eat something 45 minutes to an hour before training — you’ll have more energy and endurance to work harder, burn more calories, and improve your muscle tone. Aim for something with carbohydrates and protein. Here are a few quick, healthy ideas: a whey shake, low-fat yogurt with berries, or a banana or apple slices with natural almond butter.

The Bottom Line:

You should always eat something before a workout. I’m not suggesting you pig out. A small, healthy snack consisting of carbohydrates and protein will properly fuel your body for a killer workout.

Stop mindless eating!

Let Go of the Trigger

Okay, go grab a notebook or use an online journal.  It’s time to start getting real about your emotional eating. Sure, it can be a vicious cycle if you allow it to progress, but I’m going to show you a quick little trick to help you understand your behaviors and break the destructive pattern. Let’s go.

Below are two questions. For a week, before you eat anything, whether it’s dinner or a small snack, I want you to answer these two questions in your journal. Sound easy? Well, you might be surprised. By doing this, you’ll be able to quickly tell if you’ve got real hunger or if your emotions are what’s causing you to reach for a bunch of junk you know you don’t need — or even really want.

Are you hungry?

Are you experiencing any physiological conditions that are signalling to you that you are hungry? Is your stomach growling? Do you feel weak or tired? Has it been longer than three or four hours since you last ate? If you concentrate on answering these questions, it will be very easy to determine whether you are genuinely, physically hungry or whether you are eating for a different reason. If you’ve determined that you are hungry, then it’s time to eat. If not, it’s time for the next question.

Are you depressed or anxious?

Did you just get into a fight? Are you anxious about a work-related deadline? Whatever it might be, write down what you’re feeling and why you think you’re feeling it. Getting in touch with your emotions here is critical. If you can’t, you’re going to have an incredibly difficult time reaching your weight loss goals. Dig deep, and get it in writing.

Switch it up!

Do More Than One Type of Cardio!

Do you do your cardio on the treadmill or the elliptical machine? How about trying a little of both? Does the thought scare you a bit? Most people like to stick to one machine for cardio, but I want you to change your mind-set. To reach your fitness goals, you have to let go of that all-or-nothing mentality. And let’s face it — eventually, you’ll need more than one cardio option. One day, the weather may not be cooperative for your usual outdoor jog, or all the ellipticals will be in use, or the pool will be closed, or your bike will be in the repair shop. Be flexible.

To get you thinking of the big picture, let’s take a look at all the options available in the always-popular walk-jog-run trio.

You can perform any of these activities on a treadmill or outdoors. The key is to mix it up and keep it challenging. To burn maximum calories, you have a few options: you can walk on an incline, walk fast, jog, or run, depending on what you’re ready for at your current fitness level.

Try performing intervals by running or jogging in quarter-mile bursts. You can also work different muscles in your legs by running backward every once in a while — obviously you can’t do this everywhere. You might also try sports drills like running sideways, or karaokes, in which you run sideways by crossing your right foot first in front of your left foot and then behind your left foot; you then switch directions, crossing the left foot in front and then behind the right foot.

Don’t Forget About Stairs

Stair-climbers and step-mills are a great cardio option. The key to getting the most out of this exercise is to take full steps. Make sure you let your bottom leg fully extend without touching the ground before stepping back up. Don’t lean on the machine or hold on to anything. If you need to set the speed lower in order to go hands-free, do it — you’re better off moving your upper body as you step. You can also perform this exercise sideways, and you can alternate your right leg over your left leg, and vice versa