Body Beats

Don’t let Thanksgiving feasts and travel derail you from your goals. Follow these tips to help you stay on track during this Holiday of Thanks!

1. Have workout will travel! Pack some dumbbells, a resistance band, or simply use your body weight to get a good workout while traveling. Need a traveling workout? Click here_

2. Preserve all your hard work by working out at least every third day. Don’t go two days in a row without breaking a sweat.

3. Workout first thing in the morning before everyone else wakes up and tries to talk you out of it!

4. Go for a walk after the Thanksgiving feast. Grab some company and make it a family affair.

5. Offer to cook and bring a dish that you control the ingredients.

6. Avoid calorie bombs like casseroles. They’re loaded with cream, cheese, and butter. You will still be satisfied and will save a lot of calories by also avoiding the skin of the turkey, buttery rolls, gravy, and topping your already fatty/sugary pie with whip cream.

7. Pack a healthy protein shake in case you need a quick & healthy go to meal.

8. Portion control! Don’t deprive yourself of your favorite Thanksgiving treats, but be mindful of your portions.

9. Don’t skip a meal before the Thanksgiving meal to try and ‘save’ calories. This will trigger you to overeat instead of treating the meal like a normal meal with moderate portions.

10. Don’t become a victim of excuses like, “Thanksgiving only comes around once a year”, “I’ll skip training just this week”, “I’ll eat better tomorrow”….stick to your plan!

In the end, you’ll enjoy Thanksgiving much better if you don’t feel guilty when the day is done!

Have you ever said to yourself or to a friend, “Don’t worry. You haven’t gained any weight. Muscle weighs more than fat, so you’re probably just gaining muscle…”?

Let’s take ourselves back to elementary math…..a pound of sand weighs the same as a pound of rocks, right? Then why would a pound of muscle weigh more than a pound of fat? A pound weighs a pound no matter what you’re weighing. So a pound of muscle weighs exactly the same as a pound of fat. But muscle is more dense than fat so more muscle you have, the leaner you look. Two people who are the same height and weight can look completely different. One can hold their weight in lean muscle and the other in fat.

Did you know that one pound of muscle burns 50 calories a day but one pound of fat only burns 2 calories a day!? So the more muscle you carry or the leaner you are, the higher your metobolic rate. This is why its so important to include weight training in your workout routine if you’re trying to lose fat.

Got sore muscles? This could be caused by inflammation in your muscles after an intense workout. A study in the Clinical Journal of Sport Medicine found that taking 1.8 grams of fish oil may help ease this muscle pain. Just 3 ounces of salmon contains enough anti-inflammatory powers from omega 3 fatty acids (found in fish oils) to help ease post workout pain.

Need a quick and easy salmon recipe?

Sprinkle salt and pepper with the squeeze of a lemon over a 5 ounce salmon steak and toss it on the grill for 5 minutes each side. Top with a delicious mango salsa and serve with steamed broccoli and brown rice for a great post workout meal!

I love summer time fruits, especially strawberries. Right now is the perfect time to buy strawberries because they’re in season and perfectly sweet and juicy. Did you know that Strawberries are among the top nutrient rich fruits you can eat? They contain fiber, which helps your body absorb the carbohydrates you eat more slowly (great to add to oatmeal) and they’re packed with vitamin c, which helps your body absorb iron better. One cup of strawberries gives you about 140 percent of your recommended dietary allowance for vitamin c. It’s all this vitamin c in strawberries, helping your body absorb iron better, that gives you the boost of energy. Iron helps carry oxygen, allowing red blood cells to carry more oxygen in the blood stream. This is why people who are anemic feel fatigue. So instead of driving through Starbucks or reaching for an energy bar this afternoon, slice up a cup of strawberries!

My favorite snack at the moment is my Peanut Butter and Banana Sandwich. It gives me energy for at least 1 1/2 hours to carry me between breakfast and lunch…usually pre-workout.

Peanut Butter & Banana Sandwich

Ingredients:
1 Tbsp. of Peanut Butter & Co Smooth Operator No Stir All Natural Peanut Butter
1/2 Banana, sliced
1 Arnold Select 100 Calorie, 100% Whole Wheat Sandwich Thins Roll

Directions:
Toast the Arnold bread
Spread the tablespoon of peanut butter on both sides of the sandwich
Slice the 1/2 banana onto one side of the bread and put the two bread pieces together
Eat & enjoy!

Nutrition Information:
140 calories
8g fat (*healthy fats :)
26g carbs
6.5g protein
8.5g sugar (6grams comes from the banana)
5 fiber

I’m not a fan of almond butter and it’s hard to find natural peanut butter that tastes good. But Peanut Butter & Co.‘s Smooth Operator natural peanut butter tastes great! It contains a bit of palm oil to keep the peanut oil from separating and they’ve added cane juice to make it sweet….so it tastes more like the stuff from your child-hood but without the hydrogenated oils, sugar, or high fructose corn syrup! And the Arnold whole wheat sandwich rolls are used for everything in my house from egg white breakfast sandwiches, to chicken burgers, to this peanut butter and banana sandwich. This product is always on my grocery list.

Warning! Check the nutritional information on the so called good for you food you’re eating. We’re often mislead by clever marketing when buying food at the super market that we assume is good for us just because it says sports, low-calorie, high fiber, non-fat, heart healthy, or even high protein on the front of the package. A lot of times these items are loaded with a shocking amount of sugar.

Why is sugar bad for you? White, refined sugar is bad for you because it raises the insulin level in your blood. High insulin levels in your blood promotes the storage of fat.

Think about this…
About 4 grams of sugar on the nutritional label = 1 teaspoon of granulated sugar.
A way to help visualize this is using the small sugar packets we all recognize. Each sugar packet contains about 1 teaspoon of granulated sugar. So for every 4 grams of sugar on the label, you can imagine 1 packet of sugar in the product.

Below I’ve listed some popular foods and drinks that are associated with dieting or healthy eating. There are always healthier alternatives to these products and in some cases, the companies producing these items have created less sugary versions of these brands….but you have to know what to look for and you have to read the labels.

I’m a visual learner, so I wanted to give you the visual of the amount of sugar that is actually in the ‘health’ foods.

BREAKFAST

Quaker Instant Oatmeal in Cinnamon Pecan
14 grams of sugar in 1 packet

Fiber One Ready to Eat Muffins, Wild Blueberry & Oats
16 grams of sugar in 1 muffin

Kellogg’s Smart Start Strong Heart Toasted Oat
17 grams of sugar in a 1 1/4 cup serving

PROTEIN BARS

Kellogg’s Special K Protein Meal Bar in Honey Almond
12 grams of sugar in 1 bar

Balance Original Peanut Butter Bar
17 grams of sugar in 1 bar

Power Bar ProteinPlus, Chocolate Crisp
18 grams of sugar in 1 bar

CLIF Builder’s Protein Bar
22 grams of sugar in 1 bar

SNACKS

Jello Fat Free 100 Calorie Chocolate Pudding
17 grams of sugar in 1 container

Planters DayBreak Blend Trail Mix, Berry Almond
19 grams of sugar in one 1.5 oz pouch

Yoplait Strawberry Yogurt, Original 99% Fat Free
27 grams of sugar in one 6 oz container

Stonyfield Farm Organic Smoothie, Banana Berry
38 grams of sugar in one 10 oz bottle

DRINKS

SOBE Lifewater, passionfruit citrus
25 grams of sugar in one 20 oz bottle

Gatorade G2 Low Calorie Lemon Lime
28 grams of sugar in one 32 oz bottle

Vitamin Water Endurance, Peach Mango
32.5 grams of sugar in one 20 oz bottle

Arizona Pomegranate Lite Green Tea Energy Drink
36 grams of sugar in one 16 oz can

The moral of the story: eat fresh, clean, foods instead of pre-packaged foods and hydrate responsibly…with water if you’re trying to lean out, lose weight, or just plain eat healthy.

The FDA recalls Hydroxycut, the popular dietary supplement and go-to pill for many bodybuilders and fitness athletes to help ‘lean them out’. Hydroxycut, who sold over 9 million packages last year, has agreed to pull 14 of their products from store shelves. Nearly 2 dozen reports of liver problems and the death of a 19 year old boy has been reported to the FDA, which prompted the recall.

Some of the reported issues include; jaundice, liver damage, seizures and cardiovascular disorders. The FDA has said that the reactions are rare, but warns anyone currently using the products should stop immediately. Some symptoms to look for are: brown urine, excessive fatigue, stomach or abdominal pain, and nausea.

Products covered by this advisory:

• Hydroxycut Regular Rapid Release Caplets
• Hydroxycut Caffeine-Free Rapid Release Caplets
• Hydroxycut Hardcore Liquid Capsules
• Hydroxycut Max Liquid Capsules
• Hydroxycut Regular Drink Packets
• Hydroxycut Caffeine-Free Drink Packets
• Hydroxycut Hardcore Drink Packets (Ignition Stix)
• Hydroxycut Max Drink Packets
• Hydroxycut Liquid Shots
• Hydroxycut Hardcore RTDs (Ready-to-Drink)
• Hydroxycut Max Aqua Shed
• Hydroxycut 24
• Hydroxycut Carb Control
• Hydroxycut Natural

To find out more, visit the below link:
HydroxycutInformation.com

I can’t make it to the gym in the morning without drinking at least one cup of coffee…although it usually ends up being two or three. But even if I train in the afternoons, I still drive through Starbucks before hitting the elliptical or lifting weights. Like me for my pre-workout boost, former competitive cyclist Robert Motl, PhD, drinks a cup ’o Joe to fuel up and get a little more energy to push harder during cycling distance training and competitions.

This former pro athlete, currently a professor at the University of Illinois kinesiology and community health, found in his study that the relationship between caffeine and physical activity is more than just an energy boost. It actually enhanced his cycling ability by reducing the pain. “We’ve shown that caffeine reduces pain reliably, consistently during cycling, across different intensities, across different people, different characteristics. But does that reduction in pain translate into an improvement in sport performance?”, says Motl.

But for now, RELIEF is what you can get from this study . Particularly those who write off working out all together or don’t exercise with as much intensity as you’d like to due to the pain you experience during your workout.

How much caffeine do you need to drink to feel the effects? Try drinking two to three cups of coffee or caffeinated drink per day to see if helps you stick to your workout plan and not allow pain to derail you from your goals.

Sources: International Journal of Sport Nutrition and Exercise Metabolism, April 2009.

Green tea is natures little wonder herb. Numerous studies have indicated that regular green tea drinkers may have lower chances of heart disease and lower chances of developing certain types of cancer . Many people also believe that green tea can help with weight loss. Perhaps this is because the even levels of energy from the natural caffeine found in this drink can give you the extra zip you may need to get through your workout. But now there is new research that green tea actually targets the hard to get rid of belly fat when added as a supplement to an exercise-induced weight loss program.

How does it blast belly fat and help to trim your tummy?
Scientist are not exactly sure, but believe that it increases the rate that fat is broken down in they body and that tummy fat is the first to go.

What’s the skinny?
Researchers at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University as well as research centers in Florida and Japan conducted a study on 132 overweight adults for a period of 12 weeks. All participants consumed a diet consistent in daily calories and performed 180 minutes a week of moderate/intense exercise. Each participant drank a daily beverage containing caffeine, but one group was given 625 mg of catechins. Catechins sounds like something I wouldn’t want to have, but it’s actually an antioxidant found in green tea. The group who drank the green tea lost twice as much weight (4.4 lbs compared to just over 2 lbs) and more loss in abdominal fat.

Brew it to lose it! About 7 cups a day is what you need to consume to get the same benefits as the participants in the study.

Most families are cutting costs on everything these days, including groceries. But be careful not to buy the less expensive foods which are usually pre-packaged and almost always loaded with empty calories, just because it’s on sale. Buying groceries on a budget does not mean that you can’t provide healthy, lean, and nutrient rich foods for your family.

TIPS TO EATING HEALTHY ON A BUDGET:

Plan your meals
Eating healthy, in good economic times and in bad, takes planning…preferably planning meals you prepare yourself at home. When trying to trim your waistline, you must plan so you avoid quick, calorie loaded temptations. And when you’re trimming your budget, planning is essential in order to shop during sales and ensure that there’s time and food in the pantry to cook meals at home instead of eating out.

Chicken on sale? Buy in bulk!
Chicken breasts are a clean eating staple, but can get pretty expensive. Buy your chicken breasts in bulk when it goes on sale. Put what you can’t immediately use in the freezer for later. I shop at Publix . They have weekly sales on chicken breasts, usually starting on Tuesdays and I’ll buy 4 or 5 packages of chicken breasts during these sales and grill up at least 8 breasts at a time for quick, lean meals and snacks. Check your grocery store to see when their chicken breasts go on sale and be sure to shop on that day!

Don’t snub the frozen produce.
You can almost always bet that frozen produce will be substantially less than fresh. And don’t worry about losing any nutrients. Freezing fruits and veggies protects the vitamins and nutrients they contain. In fact, studies show that often times the frozen variety contain more nutrients than the fresh because of the time the fresh produce has sat on the shelf. Frozen also allow you to have access to produce that isn’t in season. Tip: Choose the store brand to save the most!

Hydrate with water!
Limit or eliminate all together all sodas, sugary juices, and alcohol and hydrate your body with water. Save money and go green by investing in a reusable water bottle instead of buying water in disposable plastic containers.

Whole gain carbs = quick, healthy, crowd pleasing meal
I always keep my pantry stocked with several boxes of whole grain pastas of all shapes and sizes and quick brown rice such as Success Boil-n-Bag . They turn left overs into new meals and it’s less expensive to feed a crowd with. After eating grilled or baked chicken and vegetables for a couple of days…a bowl of whole grain pasta is a cheap and healthy comfort.

Print or clip coupons…duh!
Buy your local newspaper and clip or visit sites such as Coupons.com and print coupons before going to the store. It’s all in the planning…

Marika Johansson recently interviewed Jenny Hendershott through BodyBuilding.com. It was an amazing interview which displayed Jen’s enthusiastic passion as she explains her Arnold 2009 contest prep, why her Phat Camps are such a phenomenal success, and that she is just like you and me. She has to set goals, challenge herself, and work her ass off to achieve them.

My favorite quote from the interview:
“If You Get Advise From People Who Walk The Walk, Then Jump On Board.”
-Jenny Hendershott, Ms. International & Ms. Olympia Champion

Get the full interview with video here .

Want to train like an athlete? Jenny Hendershott does and she gets results!
Train with Jen here, at MyBodyBeats.com.

What’s the one supplement you should add to your tool box? Omega-3 fish oil supplements. Omega 3 fatty acids can help you achieve optimal health and productivity. Everything from your heart to your mood can benefit. Funny how nature works, though. Our bodies don’t naturally produce this essential fatty acid, therefore we must include foods and supplements containing essential fatty acids in our diet. Yes, you can eat fish and seafood and get your essential fatty acids, but this isn’t always the most practical solution. Some people don’t like the taste of fish or are allergic. The simple alternative to ensure you’re getting the essential fatty acids you’re body thrives on is through omega-3 fish oil supplements.

Omega-3 fish oil supplements are also known as the super supplement or the miracle pill. The list of benefits grows almost daily as research on this supplement continues. Here are just a few:

Healthy Joints & Muslces
Research shows that omega-3 fatty acids help reduce inflammation which also prevents and relieves painful conditions such as arthritis.

Healthy Heart
Fish oil supplements lower triglycerides, slows the buildup of plaques in the arteries, lowers blood pressure slightly, as well as reduces the risk of death, heart attack, dangerous abnormal heart rhythms, and strokes in people with known heart disease.

Healthy Mind
People who do not get enough omega-3 fatty acids in their diet may be at an increased risk for depression. In a clinical study of individuals with depression, those who ate a healthy diet consisting of fatty fish 2 – 3 times per week for 5 years experienced a significant reduction in feelings of depression and hostility.

Healthy Skin, Hair, & Eyes
If you’re healthy on the inside, it will show on the outside. Research has also shown that fish oil can help maintain healthy skin and aid in the prevention of wrinkles and eczema. Your skin includes your scalp and a healthy scalp means prevention of dandruff, hair loss, and shinier hair. Fish oil supplements can also help those suffering from dry eye symptoms.

MyBodyBeats trainer, Beth Horn recommends the Sockeye Salmon Oil capsules from VitalChoice.

Super Bowl Sunday is this weekend and with that, comes cheesy, greasy, fried temptations. I believe in treating yourself and including some indulgences with food, but there’s enough calories and fat displayed on most Super Bowl party tables to crash even the most deserving of diets. If you’re hosting a party this weekend, show your friends and family some healthier, leaner options instead of the resolution stomping traditional snacks.

Instead of Cheese Dip, try:
Avocado and Cherry Tomato Salsa
Toss all the below ingredients into a bowl and serve with backed tortilla chips or bake your own using whole wheat pita bread!

• 3/4 cup thawed, frozen corn
• 1/2 cup quartered grape tomatoes
• 1 medium avocado, diced
• 1 tablespoon chopped fresh cilantro
• 2 teaspoons lime juice
• 1/4 teaspoon kosher salt
  
  

Instead of Loaded Potato Skins, try:
Baked Sweet Potato Steak Fries
Preheat your oven to 400°. Toss the sliced sweet potatoes in the olive oil, place on a large baking pan and sprinkle with seasoning. Bake for 30 minutes or until soft on the inside and crisp around the edges.

• 4 medium sweet potatoes, washed and sliced into 1/4 inch strips
• 3 tablespoons olive oil
• 1 1/2-2 tsp. salt-free Cajun Creole seasoning
  
  

Instead of Buffalo Hot Wings, try:
Buffalo Chicken Skewers
Combine the chicken broth and hot sauce to use as a marinade for your chicken tenders. After marinating, place the tenders on skewers. (If you’re using wooden skewers, soak the skewers in water first.) Place the chicken skewers on your grill, then coat them with more of the broth and sauce mixture when they’re done. Serve with celery sticks and low fat/low calorie blue cheese dip. Yes…blue cheese dip. After all, we saved on the fried wings and buttery sauce!

• 1 pound of chicken tenders
• 1/2 cup to 3/4 cup 99% fat-free chicken broth
• 1/2 cup to 3/4 cup hot sauce like Frank’s RedHot (use more or less depending on the size of the chicken and how saucy you like it.)

A recent study performed on 1700 participants showed that keeping a food journal and writing down what you consume can double the amount of weight you lose. DOUBLE! After 6 months the average weight lost amongst the participants was 13 lbs and almost 70% lost at least 9 lbs!

In addition to keeping the food journal, the study group was asked to eat a low-fat, high fruits and vegetables diet and exercise for 30 minutes a day. But the people who wrote the most down, lost the most weight. When you write down what you eat, you can look back and become more aware of your habits, change your diet and hold yourself accountable. Keeping a food journal doesn’t have to be a formal, time consuming task. Keep it on your calendar, keep a notebook in your kitchen or purse, or just shoot yourself an email!

My tip: Ask a friend to exchange their food journal back and forth with you. This way, you can send each other an email everyday of what you’ve eaten and encourage each other. After all, support from friends and family is one of the top things that can motivate or derail you from your goals.

If you follow the advise of our Pros and eat several small, well balanced meals through out your day, then the day long shopping trips, travel, and Holiday party temptations could ruin all of your hard work. Allow yourself at least one ‘naughty’ treat and keep these tips in mind. You’ll enjoy yourself without gorging or feeling deprived.

1. Pile your plate with fresh fruit
2. Fill up on lean proteins such as turkey minus the gravy
3. Add steamed seafood like lobster and shrimp
4. Choose whole-wheat rolls or wild rice over the white rice or mashed potatoes
5. Snack on nuts for healthy fats and hard cheeses for protein
6. Eat a high protein snack before arriving at the party
7. Don’t skip the fresh or steamed veggies
8. Choose the hummus dip over the blue cheese dip
9. Avoid casseroles. They’re swimming in cream and butter.
10. At 350+ calories per drink, avoid the Egg Nog and White Russians.