Monthly Archives: July 2016

Sitting Too Much? How to Counteract Negative Effects with Exercise

In this modern age of technology and indoor jobs, we do a lot of sitting. We’ve touched on this issue before and discussed how recent reports are describing too much sitting as the new smoking. Well, the issue has come up again in the news recently, but this time, researchers are giving you some good news. A new study that was published in the scientific journal The Lancet just this month looked at how much exercising you should be doing each day based on how often you’re sitting. Instead of giving a blanket recommendation of 30 minutes per day for at least 5 days a week, these researchers went a step further. Let’s discuss.

sitting

Study Basics

Researchers from this study analyzed data from 16 separate research studies. These studies included data from over one million adults over the age of 45 from the United States, Western Europe, and Australia. The researchers compared time spent sitting versus time spent exercising and mortality rates and developed a formula that may be able to counteract the effects of sitting and lead to a healthier life.

The FindingsRio 2 2014 live streaming movie

Based on this data, the researchers concluded that if you work a typical desk job and spend around 8 hours sitting each day, you should be exercising (and that’s moderate to intense exercise) for at least one hour every day. If you sit for 6 hours, you should be exercising for at least 30 minutes each day.

The numbers may seem daunting, but here’s the good news. An hour of exercise takes up only 4 percent of your whole day. The other good news is that research also shows that this exercise doesn’t have to take place all at once. If you can’t commit to an hour at a time, you can split your exercise into two half hour sessions or 6 bursts of 10 minutes each. The major goal is to sit less, so anything you can do to get your body moving is a step in the right direction.

Healthy Recipe: Blueberry Protein Pancakes

If you follow the health scene on Instagram at all, you’re probably familiar with protein pancakes. Everywhere you turn there’s a beautifully crafted picture – and maybe some pictures that aren’t so beautiful – of different types of protein pancakes. I know what you may be thinking: “protein pancakes? Aren’t pancakes mostly carbohydrates and not healthy at all?” Well, not if you make them our way.

pancakes

These pancakes are not only loaded with protein, they are so simple and delicious that you can easily whip them up for breakfast (or lunch or dinner) on any day of the week. Pancakes are no longer your Sunday morning treat.

Blueberry Protein Pancakes:

What You Need:

  • ½ cup old-fashioned oats
  • 3 egg whites
  • 1 scoop protein powder (any flavor you want)
  • 2 tsp. baking powder
  • ½ banana
  • ½ cup blueberries

What to Do:

  1. Put oats in a food processor and pulse until oats resemble a fine flour. Add egg whites, protein powder, baking powder, and banana and pulse until combined.
  2. Transfer batter to a bowl and toss in blueberries.
  3. Heat up a griddle or skillet over medium-high heat. Scoop batter (3 tablespoons at a time) onto griddle or skillet. Cook for 45 seconds to one minute on one side and then flip and cook for another 45 seconds to one minute or until golden brown.

Optional: Melt one tablespoon almond butter and drizzle over the top of cooked pancakes. Top with a tablespoon of fresh blueberries.

The Power of Protein: Different Types of Protein Powder

protein powder

Protein powders are perhaps one of the most popular supplements on the market; and there’s a reason why – they’re an extremely convenient and portable way to add protein to any meal. You can throw some protein powder in a smoothie, stir it into oatmeal, or even make pancakes with it. Bodybuilders swear by them; fitness enthusiasts use them regularly; and they’re often used as meal replacements for those who have trouble eating or are trying to gain weight.

Not all protein powders are created equally though. The best one for you is, of course, a personal choice, but we’ll break down the differences between some of the more common varieties on the market to make that decision a little easier for you.

Milk-Based Protein Powder

Milk contains two major types of protein: whey and casein. Most of the protein in milk, or 80 percent, is in the form of casein, while 20 percent is in the form of whey. Both of these types of proteins are highly digestible and the body can use them easily. Because of this, they’re two of the most commonly used proteins in protein powders. Both whey and casein are also high in what’s called branched-chain amino acids. Branched-chain amino acids, or BCAAs, promote muscle growth, prevent fatigue, and may even boost your immune system.

(Our product of the month this month – the Skip-A-Meal Meal Replacement Beverage – is a whey protein meal replacement shake that serves as a high-protein, low calorie replacement for a higher calorie meal. So if whey protein is your thing, get it FREE while you can!)

Something to keep in mind is that since both whey and casein protein powders are milk-based, they do contain lactose and can cause digestive issues if you’re lactose intolerant. You also need to avoid them if you’re sensitive to or allergic to dairy.

Egg-Based Protein Powder

Before the milk-based protein powders took over the scene, egg white protein powder was actually the most popular source of protein supplementation. Egg white protein powder is just as easily digested and absorbed by the body as milk-based protein powder, but they tend to be naturally lower in fat and carbohydrates and are also cholesterol-free.

Soy-Based Protein Powder

Soy is a complete protein, which means that it contains all of the essential amino acids you need to stay healthy. What makes this rare is that most plant-based sources of proteins are incomplete. Soy also contains isoflavones, which act as antioxidants and can help keep your heart healthy by lowering bad cholesterol levels. Like milk- and egg-based protein powders, soy is highly digestible and absorbable, but the protein doesn’t enter the bloodstream as quickly. Because of this, soy protein powder isn’t the best choice directly after a workout.

Other Plant-Based Protein Powders

If you would rather avoid soy, there are many other vegetable-based protein powders available as well. Some of the most popular options are hemp, pea, and rice protein. Plant-based proteins like these are higher in carbohydrates and lower in protein than the other types of protein powders and not as easily digested and absorbed, but they provide other health benefits. For example, hemp protein also contains fiber and omega-3 fatty acids.

How Much Protein Do You Need?

While protein powders can make a good addition to your daily diet, there are common misconceptions about the amount of protein you need. Most people don’t need to take in extra protein. Most of us get enough already.

There are two ways to figure out how much protein you need each day. The first is more general and based on your calorie intake. The current recommendation is to get 10 to 35 percent of your calories from protein. This means that if you’re on a standard 2,000-calorie diet, you should be eating 50 to 175 grams of protein per day.

The other, more specific, way to figure out your protein needs is based on your body weight. You should be eating around 0.8 grams of protein for every 2.2 pounds of body weight. That means if you’re 200 pounds, you need around 73 grams of protein per day.

How Much Protein Is In Protein Powders?

The amount of protein differs greatly depending on which type of protein powder you choose. Milk- and egg-based protein powders tend to provide the most protein per serving, while the plant-based protein powders are lower in protein and higher in carbohydrates.

What type of protein powder do you currently use? What’s your favorite brand and flavor?

 

Get Your Burn On: Different Types of Exercises

When discussing exercise, you’ve probably heard terms like cardio, strength-training or resistance. If you’re not an exercise pro – and let’s face it – most of us aren’t, all of these terms can be confusing. While you don’t have to be an expert, it’s helpful to know the different types of exercise and how you can incorporate them into your life to stay healthy and to meet your weight loss goals. Although you may have some types of exercise that are your favorite, the best exercise regimen generally includes all of the different types of exercise.

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Cardiovascular

Cardiovascular, which is also called aerobic or endurance, exercise involves using the large muscles in your arms and legs to increase your heart and breathing rate. Cardiovascular exercise has been shown to reduce your risk of heart disease, diabetes, and high blood pressure. It also improves your heart and lung health overall. Because cardiovascular exercise tends to be higher impact than other types of exercise, it’s also generally the best type of exercise for burning calories.

Examples of cardiovascular exercise include running, walking, swimming, biking, stair-climbing, and using the elliptical machine. Aim for at least 30 to 60 minutes of some type of cardiovascular exercise on most days of the week.

Resistance

Many people, especially women, shy away from resistance training for fear of “bulking up” but this type of exercise can actually do the opposite. Resistance exercise does increase muscle mass, which increases strength and endurance; but this doesn’t mean you’ll look bigger. In fact, because muscles are denser than fat, building muscle can actually make you leaner.

There are two main types of resistance exercises – free weights and weight machines – but you can also use your own body weight for resistance training by doing things like squats and push-ups. Incorporate resistance training two to three times per week, making sure to rotate muscle groups.

Flexibility

You’ve heard that you need to warm-up and stretch your muscles before and after exercise, but do you actually do it? If not, you should. Flexibility exercises, like stretching, warm up your muscles and joints, which makes you less likely to get injured. Regularly engaging in flexibility type exercises can also increase your range of motion and improve balance. It’s best to do some type of flexibility exercise every day.

Remember, when stretching, you should feel tension, but it should not be painful. Hold each stretch for 30 seconds, but don’t bounce. Bouncing can actually cause small muscle tears that increase your risk of injury.

Relaxation

Relaxation exercises are increasing in popularity as people begin to realize that staying healthy requires you to exercise your mind as well as your body. Relaxation exercises, like yoga or tai chi, use a combination of focused breathing, meditation, and balance to improve mental health, reduce stress, decrease blood pressure, and calm your nerves. These types of exercises can also increase flexibility, improve balance, and strengthen the muscles, especially your core.

Don’t get us wrong, though. These exercises can be a challenge and you’ll see some amazing aesthetic results as well.

What are your favorite exercises? Do you incorporate each type of exercise into your weekly routine? If not, which type of exercise are you excited to try next?

Product of the Month! Skip-a-Meal Meal Replacement Beverage

It’s July already! SAY WHAT?! Summer is in full swing, and even if you’re not where you want to be weight wise, there’s still plenty of time to get into shape before the summer is over.

Because our Skip-a-Meal Replacement Beverage is one of our customer favorites, we’re offering it to you this July as part of our monthly special.

With this special you receive 4 WEEKS of everything listed below for only $295 (that’s a savings of over $200)!

Physician Consult & Weekly Weigh-ins
Meal Plans
FDA Approved Medications
Meta-Blast Supplements
Crave-away Supplements
Weekly Upgraded Injection of B-12
Bi-Weekly Injection of Lipo X
Full Body Analysis on our BODYCOMP Scale

Plus, the product of the month ABSOLUTELY FREE!

skip a meal

The Skip-a-Meal Replacement Shake is a whey protein meal replacement shake that serves as a high-protein, low calorie replacement for a higher calorie meal. You can replace one meal with a shake each day, or all three meals. It’s totally up to you.

In addition to being low in calories (only 192 per serving!), the shake is also loaded with several vitamins and minerals so it serves as a balanced nutrition source, just like a healthy meal would. One serving of the Skip-a-Meal replacement shakes provides at least 30% (in some cases, it provides 35%) of each of these vitamins and minerals: vitamin A, vitamin C, calcium, iron, vitamin D, vitamin E, thiamin, riboflavin, niacin, vitamin B-6, folate, vitamin B-12, biotin, pantothenic acid, phosphorus, iodine, magnesium, zinc, and copper. So if you’re drinking the meal replacement three times a day, you don’t have to worry about getting the nutrients you need.

A single serving of the shake also provides 24 grams of protein and 6 grams of fiber but only 2 grams of sugar and 5 grams of fat. The even better news? One tub contains 15 servings and you get it FREE when you sign up for our monthly special. Choose from vanilla, chocolate, or strawberry.

If you have any questions about Skip-a-Meal or you want to take advantage of our monthly special, contact us TODAY!

DISCLAIMER * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.