Best Superfoods - Diet Tips

4 Superfood Swaps to Switch Up Your Favorite Recipes

You probably already know that superfoods should take a starring role on your plate whenever possible. But eating the same thing over and over can get a little, well, dull. If you're looking to change up your healthy go-tos, try these simple swaps that our nutrition director, Jaclyn London, R.D., recommends.

If you like salmon, try arctic char. 

Key benefits: This eco-friendly fish is rich in vitamin D and brain-boosting omega-3's.

Make it: Brush four filets with one tablespoon each olive oil and lemon juice; top with 1/2 cup sliced almonds; bake at 425°F 12 to 15 minutes. Season to taste. Serves 4.

If you like kale, try mustard greens. 

Key benefits: This peppery veggie has phytonutrients and heart-healthy vitamin E.

Make it: Sauté one pound chopped greens, one tablespoon each olive oil and minced garlic, and two tablespoons water. Add 1/4 cup dried tart cherries; cook until fragrant. Serves 4.

If you like quinoa, try teff. 

Key benefits: A nutty, gluten-free Ethiopian grain, teff is chock-full of iron, fiber, protein, and calcium.

Make it: Toast in a dry skillet until fragrant; sprinkle on soups or salads. Or, replace wheat flour with teff flour in a pancake recipe.

If you like sweet potato, try pumpkin. 

Key benefits: Fresh or canned, pumpkin is a foolproof side this season. It's loaded with fiber and vitamin A. And it's also a surprising potassium source, which helps stabilize blood pressure.

Make it: In saucepan, cook one medium onion, grated, in two tablespoons olive oil on medium-high heat for three minutes, or until soft. Stir in one 29-ounce can pure pumpkin, four cups chicken broth, 1/2 cup cream, two tablespoons pumpkin pie spice, and 3/4 teaspoon salt. Bring to simmer, stirring every three minutes. Divide among bowls. Serves 4.

Source: http://www.goodhousekeeping.com/health/nutrition/superfood-swaps

10 Nutrient-Packed Nut Butters

Branch out from your standard peanut butter spread and give one of these other nutrient- packed nut butters a try.

Peanut butter is one of America's great culinary contributions to the world (in our opinion). And America agrees: In the United States, we consume over 1.5 billion pounds of peanut butter and peanut products every year. That comes out to nearly $800 million in sales annually. Mr. Peanut is making it rain!

But the staple PB&J sandwiches so many of us grew up with are becoming almost retro. Rising rates of peanut allergies and salmonella scares have challenged peanut butter's dominance, making way for a slew of alternative nut butters. Leading the charge is almond butter, but also jockeying for position are cashew, sunflower seed, walnut, soy nut, and sesame seed butter, to name a few.

PICKING THE RIGHT NUT BUTTER FOR YOU

Despite its seriousness and the rising rates of peanut allergies, only about one percent of Americans suffer from one, and the chance of catching salmonella from a jar of Skippy is miniscule. There was some concern that peanuts were a host for aflatoxins, a certain type of carcinogen mold. But crops are tested regularly for aflatoxins, so those concerns were inflated.

Then why stray from tried-and-true peanut butter? There are plenty of reasons to branch out and explore the varied world of nut butters. To start, consider the nutritional benefits of the alternatives. Almond butter packs three more grams of heart-healthy monounsaturated fat per serving than peanut butter. And walnuts are one of the most omega-3 fatty-acid-rich foods that don't swim in the ocean. (Vegans and vegetarian, holla!) But another compelling reason is that all of these nut butters are delicious in their own right. Sure, they lack the nostalgia of good ol' peanut butter, but each brings something new to the table.

Now, before you decide to go cartwheeling down the nut butter aisle, keep a couple of things in mind. For starters, nut butters are just that: butters. They should be treated as such. No one would eat five or six pats of dairy butter as a "snack." Yet it's tempting to toss the lid off the nut butter jar like an old college Frisbee and idly nom down spoonful after spoonful. Yes, it's good fat, but there's a limit to how much your body needs before it turns into, well, body fat.

Another thing to remember: Always keep it pure. Look for nut butters with as few ingredients as possible. Ideally, the ingredient list on your almond butter reads, "Almonds." End of story. Maybe, "Almonds, salt." But if you see something more along the lines of "Almonds, sugar, hydrogenated vegetable oils, salt, mono and diglycerides, multisyllable-chemical-oil-slick," then put down the jar and look for a product that didn't require people in lab coats to produce it.

Ready to sample the full spectrum of nut butters? Let's take a look at some of the alternatives popping up in markets around the country.

Source: http://www.bodybuilding.com/fun/10-nutrient-packed-nut-butters.html

Full Meal Plan to Lose Weight

Alkaline diet

Slim down in just 3 days with this alkalising diet

Lacking in energy? Need a quick pick-me-up? This super-fast detox might be exactly what you're after! As well as giving a much-needed boost to energy levels, it'll kick-start your weight loss too. Did we mention that it only takes three days? Yep, really. And, as if that wasn't enough, you'll feel lighter, your skin will be clearer and you'll be much more focused. What are you waiting for?

Happy tum

An effective digestive system is the key to a slim and trim bod. But sometimes this vital system needs a bit of a nudge to boost its performance. If you can't shift the pounds, or you're feeling bloated or lacking energy, it's time to give your system a break. When you eat, your gut breaks down food, separating nutrients from waste and eliminating leftovers via your bowel. It sounds simple but this fine-tuned process is actually pretty complex. And there are a whole host of ways you could be preventing this system from working at its full capacity. Gulping down food quickly, making poor meal choices and overdoing the alcohol can put a strain on digestion, making it harder to supply your body with the goodies it needs.

But never fear! This is where our three-day alkalising juice detox can help, offering fabulous weight-loss gains safely in a short space of time. Results vary from person to person, of course, but you can expect to lose around three pounds on the diet. Skipping solids in favour of a short-term liquid diet can help to reduce the digestive burden, and boost your nutrient intake. Nutrients you get from juices and smoothies are great as they're already in a pre-digested form, so they can be shuttled directly into cells where they can do their work efficiently. Giving your hard-working gut a well-earned rest!

‘When you detox you free up digestive energy and allow the body the time to repair tissues and process toxins that are stored in the liver and the body’s fat cells,’ explains Geeta Sidhu-Robb, nutritionist and founder of Nosh Detox (noshdetox.com). Juicing is also a fabulous way to break any bad habits and get started on the path to inner and outer vitality. Try Geeta’s three-day alkalising detox here.

Early riser

Blitz the following ingredients:
3 freshly squeezed oranges
5 large strawberries
½ a banana
2tbsp linseeds
1tbsp oats
1 cup water

Clean and green smoothie

Blitz the following ingredients:
½ avocado
1 cup wilted kale (blanch in boiling water so that the leaves are tender)
1 large piece of broccoli
1 cup spinach
Juice of 1 lime
Juice of 1 orange
400ml water

Tropical beach

Blitz the following ingredients:
1 cup coconut water
1 handful pineapple chunks
1 handful mango chunks

Glowy you

Blitz the following ingredients:
Palm full of almonds
Handful of watercress
Handful of lettuce
Chunks of melon
Juice of 1/2 a lemon
Handful of strawberries

Green goddess

Blitz the following ingredients:
½ avocado
1 handful spinach
1 handful watercress
1 chunk cucumber
Pinch sea salt
Sprinkle cayenne pepper

Evening beauty

Blitz the following ingredients:
1 cup unsweetened almond milk
1tbsp chia seeds
2 handfuls of raspberries
½ apple (peeled)
½ avocado
½ cup water

The detox plan
Day 1

On rising: Warm water with lemon
Breakfast: Early Riser
Morning: Green and Clean
Lunch: Glowy You
Afternoon: Cup of miso soup
Dinner: Evening beauty

Day 2

On rising: Warm water with lemon
Breakfast: Early Riser
Morning: Green Goddess
Lunch: Tropical Beach
Afternoon: Cup of miso soup
Dinner: Evening Beauty

Day 3

On rising: Warm water with lemon
Breakfast: Early Riser
Morning: Green & Clean
Lunch: Glowy You
Afternoon: Cup of miso soup
Dinner: Evening Beauty

Source: http://www.womensfitness.co.uk/diet-plans/802/alkaline-diet

Eating and exercise: 5 tips to maximize your workouts

Knowing when and what to eat can make a difference in your workouts. Understand the connection between eating and exercise.

Eating and exercise go hand in hand. When and what you eat can be important to how you feel when you exercise, whether it's a casual workout or training for a competition. Consider these eating and exercise tips.

1. Eat a healthy breakfast

If you exercise in the morning, get up early enough to finish breakfast at least one hour before your workout. Most of the energy you got from dinner the previous night is used up by morning, and your blood sugar might be low. If you don't eat, you might feel sluggish or lightheaded when you exercise.

If you plan to exercise within an hour after breakfast, eat a light breakfast or drink something to raise your blood sugar, such as a sports drink. Emphasize carbohydrates for maximum energy.

Good breakfast options include:

• Whole-grain cereals or bread
• Low-fat milk
• Juice
• Bananas
• Yogurt
• A waffle or pancake

And remember, if you normally have coffee in the mornings, a cup before your workout is probably OK. Also know that anytime you try a food or drink for the first time before a workout, you risk an upset stomach.

2. Size matters

Be careful not to overdo it when it comes to how much you eat before exercise. The general guideline:

• Large meals. Eat these at least three to four hours before exercising.
• Small meals. Eat these two to three hours before exercising.
• Small snacks. Eat these an hour before exercising.

Eating too much before you exercise can leave you feeling sluggish. Eating too little might not give you the energy to keep you feeling strong throughout your workout.

3. Snack well

Most people can eat small snacks right before and during exercise. The key is how you feel. Do what works best for you. Snacks eaten soon before exercise probably won't give you added energy, but they can help keep up your blood sugar and prevent distracting hunger pangs. Good snack options include:

• Energy bars
• Bananas or other fresh fruit
• Yogurt
• Fruit smoothies
• Whole-grain bagel or crackers
• Low-fat granola bars
• Peanut butter sandwiches

A healthy snack is especially important if you plan a workout several hours after a meal.

4. Eat after you exercise

To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible. Good post-workout food choices include:

• Yogurt and fruit
• Peanut butter sandwich
• Low-fat chocolate milk and pretzels
• Pasta with meatballs
• Chicken with brown rice

5. Drink up

Don't forget to drink fluids. You need adequate fluids before, during and after exercise to help prevent dehydration.

To stay well-hydrated for exercise, the American College of Sports Medicine recommends that you:

• Drink roughly 2 to 3 cups (473 to 710 milliliters) of water during the two to three hours before your workout.
• Drink about 1/2 to 1 cup (118 to 237 milliliters) of water every 15 to 20 minutes during your workout. Adjust amounts related to your body size and the weather.
• Drink roughly 2 to 3 cups (473 to 710 milliliters) of water after your workout for every pound (0.5 kilogram) of weight you lose during the workout.
• Water is generally the best way to replace lost fluids. But if you're exercising for more than 60 minutes, use a sports drink. Sports drinks can help maintain your body's electrolyte balance and give you a bit more energy because they contain carbohydrates.

Let experience be your guide

Keep in mind that the duration and intensity of your activity will dictate how often and what you should eat and drink. For example, you'll need more energy from food to run a marathon than to walk around the block.

When it comes to eating and exercise, everyone is different. So pay attention to how you feel during your workout and to your overall performance. Let your experience guide you on which pre- and post-exercise eating habits work best for you. Consider keeping a journal to monitor how your body reacts to meals and snacks so that you can tweak your diet for optimal performance.

Source: http://www.mayoclinic.org/healthy-living/fitness/in-depth/exercise/art-20045506

Top 10 Fat Loss Foods

Success Story - When you change you habits/routines CHANGES occur!..

29-Year-Old New Yorker’s Amazing Body Transformation (See Video)

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I’m excited to share with you a very impressive body transformation.

Eric Mandelkern from NYC lost nearly 50lb and transformed his body so dramatically that he now looks more like a men’s fitness model than a busy professional.

Eric and I both grew up in Port Washington, NY and I know Eric through his brother Kenny who is my age. When Eric reached out to me for training last year, I was extremely excited, especially because he had a lot of enthusiasm.

Eric worked very hard with his awesome BuiltLean trainer Jessica to completely transform his body and boost his self-confidence. Check out the video to hear from Eric about his story, and also the Q&A below for even more detail.

Age: 29

Occupation: Junior Partner/Sales Manager @ Printing firm

Residence: New York City

Hometown: Port Washington, NY

BACKGROUND

Why did you get out of shape? What happened?

I stopped caring about what I ate and really just enjoyed drinking and partying with friends and eating whatever I wanted. I was in the beverage business which was a lot of entertaining clients (drinks, dinners etc.) and lifestyle did not allow me to eat healthy.

What sparked you to make a change?

I had trouble sleeping, I felt self-conscious in the summer time taking my shirt off in front of friends. I did not like the way I looked or felt. I also had very high cholesterol and was too young to go on meds.

How did you come across BuiltLean?

My brother Kenny told me about Marc’s program.

BUILTLEAN REVIEW

What results did you get with the BuiltLean?

I went from 22% body fat to 12%. I went from 230lbs to 179lbs while building muscle at the same time.

How did BuiltLean help you reach your goals?

Builtlean made me think of fitness as a lifestyle not just a diet/workout program.

What did you like most about the Program?

I like one on one attention you receive to achieve your goals. I also like how the workouts are constantly changing to shock your body and see more immediate results.

What are the workouts like?

The workouts are challenging yet always different from the last so you do not become bored of doing the same thing over and over.

Can you elaborate on how your eating habits changed?

I no longer eat any cheeses or fried foods which were my kryptonite. I now eat low-carb, high protein and high fiber. It makes me feel great by not having that bloated feeling and supplying me with energy throughout the day. I eat 4-6 meals per day now.

What have your friends thought after seeing your results?

They are incredibly impressed by my results. My friends now come to me asking me to train them/give them nutritional advice because of the results they have seen from Builtlean.

What would you tell someone who’s on the fence considering training with BuiltLean?

If you want to make a change, this is the way to go.

Source: http://www.builtlean.com/2014/02/20/new-yorker-body-transformation/

Training Tips: Mike Chang Can Get You Ripped

Three Keys to Dieting Success

1) Plan for Everything

“Almost everyone can agree that you need to eat about five times a day,” Chang says. “But over the course of a month, that’s 150 decisions you need to make. If you don’t plan it all in advance, you’re bound to fail. You have to take the day-to-day guesswork out of it.”

2) Remember: Chewing is Hard Work

“This sounds like a weird one, but if you’re eating chicken or steak at every meal, that’s a lot of chewing, and that becomes time consuming,” Chang says. “If you eat more fish like tilapia that just falls apart, that makes it a lot easier. I don’t always have time to sit down and savor a meal. Most of the time I need to eat quickly and get back to work.

3) Put “Bad” Sauce on “Good” Food

“I’d rather see someone put a little bit of unhealthy sauce on healthy food than see them do it the other way around,”

Chang says. “If you can’t make healthy food taste good, nobody’s going to eat it.” For example, blue cheese or Caesar dressing on grilled chicken breast is still a better choice than fried chicken with no dressing.

At-home Abs and Cardio Workout

Directions: Perform the following workout as a circuit four times through—doing 30 seconds of each exercise—without resting between circuits.

Exercises

Half Burpees*
Elbow-to-Knee Crunch
Mountain Climber
Jackknife Crunch**

*With your hands on the floor, kick out to the top of a pushup position then jump your feet back to your hands. Don’t stand up; your hands never leave the ground.
**You can hold a single dumbbell or weight plate in your hands to add resistance. 

Ssource: http://www.muscleandfitness.com/workouts/workout-tips/get-ripped-six-pack-shortcuts?page=2

Easy High Protein Bodybuilding Sandwich! - Cheesy video but a good sandwich!!

Michael Mosley on the 5:2 Diet

10 Superfoods to boost your metabolism and burn more calories!!

Broccoli Rabe

Who knew that food could talk to your fat cells? That's exactly what the phytonutrient sulforaphane in broccoli rabe does. It stimulates an enzyme that tells your fat cells to burn fat. Meet your negotiator.
Easy meal ideas: Sauté broccoli rabe with lemon zest and chili flakes, mix broccoli rabe and sweet Italian sausage together, or toss broccoli rabe and summer squash with olive oil, mint, lemon juice, and pine nuts.


Avocados
The much-maligned fat in avocado is actually a triple-fat burner. Its monounsaturated fat plumps up cell membranes, enabling cells to better chat with fat-burning hormones. It also switches off the body's fat storage hormones. In addition, it boosts the metabolism by protecting the energy-producing part of cells from free radical damage.  Bring on the guacamole!

Easy meal ideas: Eat half an avocado with sea salt and tomatoes for an on-the-go breakfast, add avocado to a spinach and green bean salad, or make an avocado smoothie with coconut milk and cinnamon.

Brazil Nuts
Next time you want to discard those large nuts from the mixed nut selection, don't. They're actually little fat-burners. They help boost the metabolism by converting the thyroid hormone to its active form. They also bind up toxins that would otherwise store themselves in your fat cells and contribute to cellulite.
Easy meal ideas: Snack on Brazil nuts, drink Brazil nut milk with vanilla and cardamom, or sprinkle Brazil nuts on a mango, papaya, and citrus fruit salad

.

Chia Seeds

Packed with omega-3 fats, fiber, and protein, these tiny seeds help suppress the appetite, fire up the metabolism, and turn on glucagon, one of the body's fat-burning hormones. The trick is to soak them for 15 minutes so they swell up to 10 times their size. Just as with oatmeal, the larger the seeds are, the quicker your stomach will release those hormones that let you know you're full—and hopefully satisfied.
Easy meal ideas: Make a chia seed pudding by soaking them in almond milk and then topping them with raw almonds, blend them with coconut milk and pineapple for a piña colada-inspired dessert, or eat a chia energy bar.


Wild SalmonWhile you can't eat your way to a six-pack (that requires a few crunches), you can strip abdominal fat by consuming wild salmon on a regular basis. The omega-3s in wild salmon help improve insulin sensitivity, which shrinks fat from your waistline. Wild salmon also activates the thyroid hormone for a faster metabolism.
Easy meal ideas: Poach wild salmon with a watercress and pink grapefruit salad, make a wild salmon ceviche, or eat smoked wild salmon with dill and mustard.


OystersOysters are your salvation when you're dieting and dining out. In addition to being low in calories—it's only 50 calories for six oysters—they are the richest dietary source of zinc, which helps to decrease the appetite and PMS-induced cravings.
Easy meal idea: Eat a few oysters at the raw bar with a squeeze of lemon and a dash of Tabasco.


Coconut OilNot all dietary fats are created equal. Coconut oil is rich in medium-chained-triglycerides (MCTs), which your body preferentially uses for energy, leaving less opportunity for them to be stored as fat. A study published in the American Journal of Clinical Nutrition showed greater abdominal fat loss over a 16-week period when MCTs were consumed versus olive oil. That doesn't mean ditching your olive oil entirely (it has other beneficial properties). Instead, use coconut oil to cook with and olive oil for a salad dressing.

CinnamonThis aromatic spice helps move glucose into the cells faster so our fat storage hormone, insulin, hangs around a lot less. But note: Eating a cinnamon bun doesn't count! You need to consume at least a quarter of a teaspoon of cinnamon to reap its fat-burning benefits.
Easy meal ideas: Add cinnamon to a vanilla smoothie, make an apple-spiced chia pudding, or toss cinnamon through warmed quinoa with raspberries and pistachios.



CoffeeWe knew there was a reason we loved our morning cup of Joe! Coffee stimulates adrenaline, which sends a message to your fat stores to burn fat. When you drink coffee 20 minutes before a workout, it also acts as an ergogenic aid enabling you to train more intensely. The key is to make it caffeinated and black, as milk reduces its fat-burning potential. Also, if you drink more than one cup a day, coffee can start to interfere with your body's ability to regulate insulin, its fat storage hormone.

source: http://www.elle.com/beauty/health-fitness/fat-burning-foods#slide-10



The Best Lean Proteins To Eat For A Ripped Body

Frank Medrano - Inside info on his Diet (Vegan but insanely strong) - Calisthenics

Metabolism Boosting Foods to promote Fat Burn and increase Muscle Definition

As amazing as it may seem, it is possible to boost your metabolism with metabolism foods. Since  metabolism is basically how fast and efficiently your body burns the calories you eat every day, the idea is to eat only what your body needs for optimal cell function on a daily basis. That means choosing foods low in caloric value, but high in nutritional value. In addition, some of the foods found in nature can speed up your metabolism and help with fat burning.

9 foods that boost metabolism are:

1- Water  

Water is a natural appetite suppressant that will help increase your body's metabolism by 30% after drinking just 17 oz of it. Your can stay hydrated for your workouts and keep your metabolism high by drinking 6 glasses (8 oz.) a day.

2- Grapefruit

Grapefruit has unique chemical properties that, for the last 30 years of studies have shown, promotes weight loss.  This citrus fruit, that is full of vitamin C, will reduce insulin levels which ultimately promotes weight loss. One thing to remember is that grapefruit can interact with medications. So check with your doctor before adding it to your diet.

3- Oatmeal

Oatmeal is a great fat-soluble fiber that fills you up quickly, gives you lots of energy for working out, lowers cholesterol and is high in nutrients.

4- Broccoli

Broccoli is high in the vitamin C our bodies need to effectively absorb the calcium we eat. And studies indicate that calcium aids in weight loss. Plus, broccoli also has phytochemicals that boost immunity and protect against disease--all while being very low in calories!

5- Green Tea

Studies show that green tea boosts metabolism, has great antioxidants and may help prevent some forms of cancer. It's also famous for being a mood enhancer, which is great for helping you get in the mood for that fat-burning workout.

6- Hot Peppers 

Hot peppers speed up your metabolism and cause you to burn more calories by releasing the chemical Capsaicin (found in cayenne and jalapeno peppers) into your system. In response, the body temporarily releases stress hormones that speed up your metabolism. So you burn more calories as  your body copes with the spicy, tasty food.

7- Low-fat Dairy

Low fat dairy is high in the essential calcium needed for fat burning and weight loss. In addition, it is high in nutrients and great for a healthy digestive tract.

8- Lean Meats

Lean Meats are great sources of protein, and they take longer to digest than fruits and vegetables. They also give you more energy for exercise, so you get twice the metabolism benefit from one food.

9. High Fiber Foods

High fiber foods, like beans, whole grains, fruits, and vegetables, keep your insulin levels steady, which helps your body prevent fat storage that leads to weight gain. 

Some metabolism supplements will speed up your metabolism, but aren't as healthy as the metabolism boosting foods found right in nature. They can contain animal thyroid that can have unhealthy side effects like nervousness, diarrhea, increased heart rate, tremors, excessive sweating and bulging eyes. Never take a supplement or diet pill without first consulting your physician.

Most experts agree that a diet high in fruits, vegetables, lean proteins, and whole grains, accompanied by healthy exercise, will help stablize the metabolism. However, if you have difficulty either gaining weight or losing weight, and you currently lead an active lifestyle that includes healthy eating and exercise, it could be a sign of metabolism issues. Consult your personal physician to discuss medical testing that will eliminate those possibilities before making significant changes to your diet or exercise program.

Link: http://www.fitday.com/fitness-articles/nutrition/weight-loss-1/9-metabolism-boosting-foods-for-faster-weight-loss.html

Should you restrict all fats?

Almost 50,000 women in the Women's Health Initiative Dietary Modification Trial from Harvard Medical School were given dietary counseling to reduce their fat intake to less than 20 percent of their daily calories (Clinical Diabetes, July 2006). This intense dietary counseling did not reduce the incidence of heart attacks, strokes, or cancers even though the women reduced their intake of fat by 8.2 percent.

Their data from the eight-year follow up show that it is difficult to reduce total fat intake, and that dietary counseling to reduce total fat intake does not reduce the risk of heart attacks or cancers. It lowered weight only an average of three pounds and diastolic blood pressure only slightly. However, other studies have shown that reducing total fat intake does lower risk for certain cancers.

The probable reason for these dismal results is that food contains both good fats and bad fats. Most doctor agree that we should restrict saturated fats found in meat, chicken and whole milk diary products, and partially hydrogenated fats found in many prepared foods. However, the monounsaturated fats found in seeds and nuts and the omega-3 fatty acids found in seafood and seeds are healthful fats that should not be restricted.