weight loss

  • Consuming Chia Seeds for Weight Loss

    Chia comes from the Mayan word for “strength,” and the Mayans certainly knew what they were talking about. Chia seeds were a staple crop of the Aztec and Mayan empires more than 5,000 years ago, and scientists today are starting to uncover just how many amazing nutritional benefits these tasty seeds have. Chia is packed with omega-3 fatty acids, fiber, calcium, electrolytes, antioxidants, vitamins and even protein. Plus, chia seeds’ calories will hardly make a dent in your daily caloric intake. Few superfoods offer so many benefits.

    Regardless of your individual health goals, chia can make an excellent addition to your diet. The nutrients can promote overall nutrition, the protein can aid in physical fitness and improve your recovery time, and research shows that chia consumption may even offer certain benefits to individuals trying to lose weight.

    If you’re trying or struggling to lose a few pounds or even a substantial amount of weight, you may want to consider adding chia seeds to your healthy diet. It is believed that ancient Aztec warriors devoured chia seeds because of the energy and endurance they provide, and that same energy boost can give you the stamina you need to get the most from your exercise routine.

    Chia seeds can also aid your weight loss efforts for other reasons. For instance, there are a number of foods, energy drinks and supplements on the market that promise to raise your energy level, but very few of them have as few calories as chia, and even fewer provide the same essential nutrients. Chia gel can naturally improve your energy level and get your heart pumping without filling your body with empty calories. The benefits are astounding.

    Furthermore, chia absorbs up to 12 times its own weight, so it can work wonders if you have an overactive appetite. Even just an ounce of chia can reduce your caloric intake and help lower the energy density of the foods you eat, in addition to doubling the amount of fiber you receive, according to the Dr. Oz blog. In fact, just once ounce of chia contains more than 40 percent of your daily fiber recommendation, and fiber is the ideal nutrient for satisfying hunger.

    Any weight loss effort is difficult, and should include a combination of daily exercise and good nutrition. While chia is not a weight loss supplement, it does contain enough beneficial nutrients to help you meet your health and weight loss goals. Even small amounts of chia can go a long way in promoting good health, so try incorporating it into your lifestyle today.

  • I'm a Tri Phase Mom

    When I was approached to write a quick blog post discussing my experience with Mother's Day around the corner and my being a mom and all, I can't tell you how different my mom life is now, compared to a mere 12 months ago. I'm a Tri Phase Mom and this is my story.

    My name is Karen and as I said, just over a year ago, I was a new mom trying to get back into the real world groove after having my second baby. Anyway, I was never what I'd call 'athletic' before. I mean, sure I'd walk with my friends on the weekends, flutter around the occasional aerobic class, try my hand at the sporadic jog - but I didn't know what it meant to push myself - so I never did. I was a pretty healthy eater and it wasn't like I didn't move during the day.  Still though, after my daughter was born I couldn't help but feel like I was in something of a fog. My life was not my own for the first time - and even though this was my second child - it felt different this time around.

    I confided in a workout buff but wildly compassionate friend of mine and the rest really, is history. I started working out with her three days a week. We took Tri Phase before our workouts - and in all honesty, at that point, I was just following suit. I drank the good tasting watermelon flavored water, ate what she told me to, and worked out harder than I ever have because well, she yelled at me until I did... in a nice, encouraging way of course. :)

    After a few weeks, I felt empowered. I started working out on my own, pushing through workouts I didn't think I was capable of, and feeling better than I had in years. It was then that I bought my own jar of tri phase endurance and took a look at the ingredients, calorie counts, etc. Now, I'm telling you this because my gut reaction was probably what yours is. 100 calories per serving? You've got to be kidding me. That basically means I have to run another mile to work off this drink before I even start doing anything. Mind you, I had never questioned it before and in fact, had lost 15 lbs by this point, but this social stigma hit me like a ton of bricks to the face. Women don't need extra calories - never drink them - watch them closely - eat lettuce - the socially constructed list goes on...

    Being the rational mind that I am though, I stepped back from my gut reaction and decided to do something different for a change: educate myself and boy am I glad I did.

    Tri Phase is what the experts call insulinemic, meaning that it is a prolonged energy source allows women (and men) to work out longer and burn more fat over extended periods of time. It first uses your fat as fuel, as opposed to depleting your glycogen stores, which, you guessed it, means you can say goodbye to that fat. Beyond that, the amino acid profile of tri-phase, includes beta Alanine, which buffers lactic acid. What that means that basically, your body is recovering while you're exercising, which in turn, decreases your soreness the next day. This, ladies and gents, means you can get back to the gym the very next day - and not blame your skipped sesh on the booty pain from all those lunges.

    All in all, you get more out of your workout, you feel better, more accomplished, and subsequently, you're inspired to get back to it and do it all again. Yes it's 100 calories per serving, but it seems like a small price to pay for the 500 more you burn, the miles that fly by, the competition you crush, the life you lead. Am I right ladies? Nowadays, I'm a proud half marathon finisher - 2 hours 15 minutes mind you- and tri phase addict. It helps me be the woman I have always dreamed of being. On top of it all, I've lost 26 pounds and can honestly say I feel better than I ever have... inside - which is what matters.... and the outside part isn't half bad either.

    Cheers to my watermelon drink - I could not have done it without you.


  • Top 3 Reason's New Year's Resolutions Fail - Part 1 of 3

    Top 3 Reason’s New Year’s Resolutions Fail

    by Evan DeMarco

    For so many people out there, there comes a moment shortly after Christmas where you recognize a startling and somewhat scary fact. It is that moment that comes when getting dressed for work, or when reaching for the remote on the coffee table, or even while preparing that third plate of leftovers. Your brain finally recognizes your expanding waistline brought on by overindulgence consistent with the holiday season. Enter New Year’s Resolutions. They usually sound something like: I’m going to finally lose those ten pounds, or I’m going to get back in shape, or I’m going to get back into those jeans I love so much. Whatever the actual resolution, a vast majority of fitness or lifestyle based resolutions fail for all the same reasons. #1 – Setting Unrealistic Expectations The Problem - The TV is ripe this time of year with infomercials selling the latest and greatest exercise and diet fads. They all seem to have the same ridiculous sales pitch. Lose 20 pounds in 2 weeks. Take 5 inches off your waistline. Get back that sexy more confident you in only 4 minutes a day. Crap, Crap and more crap. These infomercial products all offer a quick fix to a big problem and history has always shown that these never work. The Solution – Throw away the scale, stop watching those infomercials and set a realistic goal. Just because you put on 15-20 pounds in two months doesn’t mean you can take it off that quickly. How do you set that goal? Time to do some math. Get a pen and paper and do the equation below based on your gender.

    Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ) Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

    This equation is the Basal Metabolic Rate. It determines how many calories you need to function if you did nothing but lay in bed all day long. Now on to Harris Benedict: Harris Benedict Formula To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows: • If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2 • If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375 • If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55 • If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725 • If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

    The Harris Benedict Equation determines the calorie intake required to maintain weight based on your activity level.

    Now we get into the most complicated aspect of weight loss called the Evan DeMarco Equation (that’s me by the way). This is a principle of weight loss that is so complex, most people have a hard time following it. Are you Ready? Here it is:

    Eat more calories than you burn in a day and you gain weight. Burn more calories in a day than you eat and you will lose weight.

    Ok, so it really isn’t that complex at all, but so many try to make it that way so they can sell you something. Let’s break this down so it all makes sense. To do that, we will use Bob as our test subject. Bob is a middle aged insurance underwriter with two kids, a dog and mini-van (shame on you for the mini van Bob). Bob is 38 years old, 6 feet tall, weighs 195 pounds. He walks the dog every day and plays with his kids on the weekend but doesn’t really get any other exercise. Bob’s BSM is roughly 1911. That is the number of calories Bob will burn if he does nothing but lay around all day long.

    Bob is lightly active so is Harris Benedict number is 2627. That number represents the number of calories Bob must eat to maintain his 195 pounds at his current activity level.

    There are roughly 3500 calories in a pound of fat. Bob would like to weigh 185 pounds so he has a calorie differential of 35,000.

    Let’s say Bob joins a local health club to get back in shape and starts off jogging on a treadmill for 30 minutes a day. He will burn roughly 310 calories. Assuming Bob doesn’t change his eating habits and sticks with his regiment, he will have to repeat the same 30 minute exercise for 112 days to reach his goal of 10 pounds.

    So back to setting realistic expectations. Bob represents the most simplistic way of looking at weight loss and doesn’t factor in other concepts that we will get to later on but you can see why many people will get frustrated when it comes to weight loss.

    Use this formula to understand what it takes to lose a pound of fat. Knowing is half the battle.

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