Sheila's Success Story

"Gaining weight was never a goal, it just happened. I got really lazy and didn't pay attention to what I was eating, nor did I exercise as much as I should have. I never pushed myself to change my lifestyle. My health was not a priority, and it showed by the weight I gained over the years. It was definitely a low point to have weighed as much as I did at that point in my life. I gained the weight consistently over a three year period.

  

My motivation to get healthy came when I was offered a new job. My job required that I be confident (speaking to others, testifying, forming relationships), and I found that I just was not confident in the way I looked, and that translated into how I felt. I knew I needed to change this, and exactly three weeks after starting my new job, I was able to find True Fitness Bootcamp. 

  

The exercise program that True Fitness Boot Camp maintains is focused on the body, and the mind. When I first started with True Fitness Boot Camp, I never thought I'd be able to do various things, like planks, burpees, or a lot of push-ups. I guess I was always afraid to try as I didn't know what I was doing. With True Fitness Boot Camp, the fear just went away. I quickly realized that with the proper mindset, and with a great support group, I figured there was no harm in trying. Months later, I now know I can push my body and achieve the results I want without a machine or with the use of weights.  Apart from losing weight, inches, and building muscle, the biggest goals I achieved were increasing my self confidence, and running a 100 miles in one month. It was a lofty goal but I did it. I was able to run 6 days a week, increase my speed, and finish my goal of running 100 miles in one month. A year ago, I never thought I would be able to do such a thing. But with the motivation of my peers in True Fitness Boot Camp, I did it!" 

Brittany's Success Story

 "As an overweight teenager though my 20's, I have struggled to find ways to lose and maintain a "goal weight". At my heaviest I weighed close to 180 lbs and wore a size 15-16. I managed to accomplish some weight loss on my own; but skipping meals and routinely moving from one machine to another at the gym was not enough to keep me interested or challenged and I never stuck to a plan. I needed someone to make me accountable for my decision of a healthier me.

Since beginning my adventure with True Fitness Boot Camp, I have lost 6.5 inches, my body fat percentage has dropped to a lean 17.8% and I gain about an average 2 lbs of muscle each month. The improvement I have in my health shows up at work, at home with family and whenever I look in the mirror. The workouts aren't easy, but each completed workout is a positive affirmation of my decision to take better care of myself. I'm so grateful to have accomplished my goal!" 

Deciding what to eat before or after a workout? Here are a few tips to follow that may help with your pre and post workout nutrition to maximize your workout. You will also find below some energy-packed pre-workout snack ideas! 

What to Eat Before and After a Workout

 

Here are five rules of thumb to keep in mind: 

BEFORE 

1. Keep your tummy happy 

Choose pre-workout meals or snacks that are easy to digest and won’t cause bloating or irritate your stomach. In other words, a spicy bean burrito isn’t the best choice. If your food’s not digested before or during your workout, the fuel will be trapped in your stomach and won’t be available to your muscles, and providing fuel is the main goal of a pre-exercise meal. Also, undigested food can feel like a brick sitting in your stomach, leading to cramps and sluggishness. 

2. Keep it simple 

The best pre-activity foods are those relatively low in protein, fat, and fiber. These three substances delay the emptying of the stomach and keep you fuller longer. That’s great if you’ll be sitting at a desk for the next several hours, but not so great if you’ll be in high activity mode. So, a good pre-workout snack might be something like a bowl of low fiber whole grain cereal (like puffed brown rice or unsweetened organic corn flakes) with organic skim and a mini banana about an hour before. 

3. Hydrate 

It’s important to drink fluids before, during, and after your workout. If you’re sweating heavily or exercising for more than 60 minutes drink plenty of H2O. Keeping yourself well hydrated should keep your body from being drained or overheated. 

AFTER 

4. Time it right 

After a really tough workout, you should try to eat a “recovery” meal within 30 minutes if possible. Training uses a lot of energy, muscles, and bones, and your body “uses up” nutrients during exercise; so this meal is all about putting back what you’ve lost and providing the raw materials needed for repair and healing. 

5. Balance is key 

A post-workout meal isn’t just about protein. It should include a lean protein source (for muscle repair) along with a whole grain (to replete glycogen, the carbohydrate stored in muscle tissue, which serves as a primary fuel source during exercise), plenty of produce (to replenish nutrients), and a healthy fat source (for healing and circulation), and of course more fluid (to rehydrate). A great example of a post-workout meal is stir-fry made with chicken, shrimp or edamame, whole grain rice, and a variety of colorful veggies topped with sliced almonds. For a simple stir-fry sauce packed with antioxidants whisk together two tablespoons brown rice vinegar with a splash of 100% orange juice and a dash each of fresh grated ginger and crushed red pepper. 

Reference: http://www.shape.com/blogs/weight-loss-coach/what-eat-after-workout 

Some Energy-packed Pre-Workout Snack  

Fruit - A simple sugar that’s digested easily will help kick start  your workout. Athlete favourites: oranges, bananas & apples. 

A smoothie made w/ fruit, almond milk and ice.
Yogurt Parfait – Combine natural (unsweetened) yogurt, blueberries, strawberries and granola. (This is especially good for breakfast as you have fruit to get your engine going plus protein and granola to keep you satisfied for a couple of hours.)

Celery w/ peanut butter – About 8-12 3 iinch sticks of celery w/ 1 tbsp natural peanut butter.

A bit of cheese with fruit - A bit of protein and fruity goodness in a quick-to-make snack.

Oatmeal- the real stuff that you cook on your stove, not the sugar-packed microwavable pouches. Cook 3/4C-1C of oats and sweeten with honey and berries.

Hard boiled eggs w/ yolks replaced with humus (extra yummy with a dusting of paprika). Best if followed by a complex carb like a slice of whole wheat bread.

Buckwheat or Brown Rice with your favorite lean meat & steamed veggies.

9 Ways to Naturally Improve Male Testosterone

By Dr. Mercola

1.   Lose Weight

If you're overweight, shedding the excess pounds may increase your testosterone levels, according to research presented at the Endocrine Society's 2012 meeting. Overweight men are more likely to have low testosterone levels to begin with, so this is an important trick to increase your body's testosterone production when you need it most.

If you are serious about losing weight, you have got to strictly limit the amount of processed sugar in your diet, as evidence is mounting that excess sugar, and fructose in particular, is the primary driving factor in the obesity epidemic. So cutting soda from your diet is essential, as is limiting fructose found in processed foods, fruit juice, excessive fruit and so-called "healthy" sweeteners like agave.
Ideally you should keep your total fructose consumption below 25 grams per day and this includes fruits. This is especially true if you have insulin resistance and are overweight, have high blood pressure, diabetes or high cholesterol.
In addition to eliminating or severely limiting fructose, it will be vital to eliminate all grains and milk (even raw) in your diet. Milk has a sugar called lactose, which has been shown to increase insulin resistance so it will be wise to avoid it if you are seeking to lose weight.

Refined carbohydrates like breakfast cereals, bagels, waffles, pretzels, and most other processed foods also quickly break down to sugar, increase your insulin levels, and cause insulin resistance, which is the number one underlying factor of nearly every chronic disease and condition known to man, including weight gain.
As you cut these dietary troublemakers from your meals, you need to replace them with healthy substitutes like vegetables and healthy fats (including natural saturated fats!). Your body prefers the carbohydrates in micronutrient-dense vegetables rather than grains and sugars because it slows the conversion to simple sugars like glucose, and decreases your insulin level. When you cut grains and sugar from your meals, you typically will need to radically increase the amount of vegetables you eat, as well as make sure you are also consuming protein and healthy fats regularly.

I've detailed a step-by-step guide to this type of healthy eating program in my comprehensive nutrition plan, and I urge you to consult this guide if you are trying to lose weight.

The foods you choose to eat will be the driving force behind successfully achieving your weight loss goals -- high-intensity, short-burst-type exercises, such as my Peak Fitness Program, two to three times per week, combined with a comprehensive fitness plan, is important too, and has an additional benefit as well (see below)!

2.   High-Intensity Exercise like Peak Fitness (Especially Combined with Intermittent Fasting)

Both intermittent fasting and short intense exercise have been shown to boost testosterone. Short intense exercise has a proven positive effect on increasing testosterone levels and preventing its decline. That's unlike aerobics or prolonged moderate exercise, which have shown to have negative or no effect on testosterone levels.

Intermittent fasting boosts testosterone by increasing the expression of satiety hormones including insulin, leptin, adiponectin, glucagon-like peptide-1 (GLP-1), colecystokinin (CKK) and melanocortins, all of which are known to potentiate healthy testosterone actions, increase libido and prevent age-related testosterone decline.

Having a whey protein meal after exercise can further enhance the satiety/testosterone-boosting impact (hunger hormones cause the opposite effect on your testosterone and libido). Here's a summary of what a typical high-intensity Peak Fitness routine might look like:

• Warm up for three minutes
• Exercise as hard and fast as you can for 30 seconds. You should feel like you couldn't possibly go on another few seconds
• Recover at a slow to moderate pace for 90 seconds
• Repeat the high intensity exercise and recovery 7 more times

As you can see, the entire workout is only 20 minutes. Twenty minutes! That really is a beautiful thing. And within those 20 minutes, 75 percent of that time is warming up, recovering or cooling down. You're really only working out intensely for four minutes. It's hard to believe if you have never done this that you can actually get that much benefit from four minutes of exercise. That's all it is.
Keep in mind that you can use virtually any type of equipment you want for this – an elliptical machine, a treadmill, swimming, even sprinting outdoors (although you will need to do this very carefully to avoid injury) -- as long as you're pushing yourself as hard as you can for 30 seconds. But do be sure to stretch properly and start slowly to avoid injury. Start with two or three repetitions and work your way up, don't expect to do all eight repetitions the first time you try this, especially if you are out of shape.

You can find more information about this in an article previously written on intermittent fasting.

3.   Consume Plenty of Zinc

The mineral zinc is important for testosterone production, and supplementing your diet for as little as six weeks has been shown to cause a marked improvement in testosterone among men with low levels.¹ Likewise, research has shown that restricting dietary sources of zinc leads to a significant decrease in testosterone, while zinc supplementation increases it² -- and even protects men from exercised-induced reductions in testosterone levels.³

It's estimated that up to 45 percent of adults over the age of 60 may have lower than recommended zinc intakes; even when dietary supplements were added in, an estimated 20-25 percent of older adults still had inadequate zinc intakes, according to a National Health and Nutrition Examination Survey.⁴

Your diet is the best source of zinc; along with protein-rich foods like meats and fish, other good dietary sources of zinc include raw milk, raw cheese, beans, and yogurt or kefir made from raw milk. It can be difficult to obtain enough dietary zinc if you’re a vegetarian, and also for meat-eaters as well, largely because of conventional farming methods that rely heavily on chemical fertilizers and pesticides. These chemicals deplete the soil of nutrients ... nutrients like zinc that must be absorbed by plants in order to be passed on to you.

In many cases, you may further deplete the nutrients in your food by the way you prepare it. For most food, cooking it will drastically reduce its levels of nutrients like zinc … particularly over-cooking, which many people do.

If you decide to use a zinc supplement, stick to a dosage of less than 40 mg a day, as this is the recommended adult upper limit. Taking too much zinc can interfere with your body's ability to absorb other minerals, especially copper, and may cause nausea as a side effect.

4.   Strength Training

In addition to Peak Fitness, strength training is also known to boost testosterone levels, provided you are doing so intensely enough. When strength training to boost testosterone, you’ll want to increase the weight and lower your number of reps, and then focus on exercises that work a large number of muscles, such as dead lifts or squats.

You can “turbo-charge” your weight training by going slower. By slowing down your movement, you’re actually turning it into a high-intensity exercise. Super Slow movement allows your muscle, at the microscopic level, to access the maximum number of cross-bridges between the protein filaments that produce movement in the muscle.

5.   Optimize Your Vitamin D Levels

Vitamin D, a steroid hormone, is essential for the healthy development of the nucleus of the sperm cell, and helps maintain semen quality and sperm count. Vitamin D also increases levels of testosterone, which may boost libido. In one study, overweight men who were given vitamin D supplements had a significant increase in testosterone levels after one year.⁵

Vitamin D deficiency is currently at epidemic proportions in the United States and many other regions around the world, largely because people do not spend enough time in the sun to facilitate this important process of vitamin D production.
So the first step to ensuring you are receiving all the benefits of vitamin D is to find out what your levels are using a 25(OH)D test, also called 25-hydroxyvitamin D.
A few years back, the recommended level was between 40 to 60 nanograms per milliliter (ng/ml), but more recently the optimal vitamin D level has been raised to 50-70 ng/ml.

To get your levels into the healthy range, sun exposure is the BEST way to optimize your vitamin D levels; exposing a large amount of your skin until it turns the lightest shade of pink, as near to solar noon as possible, is typically necessary to achieve adequate vitamin D production. If sun exposure is not an option, a safe tanning bed (with electronic ballasts rather than magnetic ballasts, to avoid unnecessary exposure to EMF fields) can be used.

As a last resort, a vitamin D3 supplement can be taken orally, but research suggests the average adult needs to take 8,000 IU's of vitamin D per day in order to elevate their levels above 40 ng/ml, which is the absolute minimum for disease prevention.

6.   Reduce Stress

When you’re under a lot of stress, your body releases high levels of the stress hormone cortisol. This hormone actually blocks the effects of testosterone,⁶ presumably because, from a biological standpoint, testosterone-associated behaviors (mating, competing, aggression) may have lowered your chances of survival in an emergency (hence, the “fight or flight” response is dominant, courtesy of cortisol).

In the modern world, chronic stress, and subsequently elevated levels of cortisol, could mean that testosterone’s effects are blocked in the long term, which is what you want to avoid.

My favorite overall tool to manage stress is EFT (Emotional Freedom Technique), which is like acupuncture without the needles. It's a handy, free tool for unloading emotional baggage quickly and painlessly, and so easy that even children can learn it. Other common stress-reduction tools with a high success rate include prayer, meditation, laughter and yoga, for example. Learning relaxation skills, such as deep breathing and positive visualization, which is the "language" of the subconscious.

When you create a visual image of how you'd like to feel, your subconscious will understand and begin to help you by making the needed biochemical and neurological changes.

7.   Limit or Eliminate Sugar from Your Diet

Testosterone levels decrease after you eat sugar, which is likely because the sugar leads to a high insulin level, another factor leading to low testosterone.⁷
Based on USDA estimates, the average American consumes 12 teaspoons of sugar a day, which equates to about TWO TONS of sugar during a lifetime. Why we eat this much sugar is not difficult to understand -- it tastes good, and it gives us pleasure by triggering an innate process in your brain via dopamine and opioid signals.

What it is doing to us on both a physical and emotional level is another story entirely, and most people stand to reap major improvements in their health by cutting back on, or eliminating, sugar altogether from their diets. Remember foods that contain added sugar and fructose, as well as grains like bread and pasta, should all be limited.

If you're struggling with sugar addiction and having trouble dealing with cravings, I highly recommend trying an energy psychology technique called Turbo Tapping, which has helped many "soda addicts" kick their sweet habit, and it should work for any type of sweet craving you may have.

8.   Eat Healthy Fats

By healthy, this means not only mon- and polyunsaturated fats, like that found in avocadoes and nuts, but also saturated, as these are essential for building testosterone. Research shows that a diet with less than 40 percent of energy as fat (and that mainly from animal sources, i.e. saturated) lead to a decrease in testosterone levels.⁸

My personal diet is about 60-70 percent healthy fat, and other experts agree that the ideal diet includes somewhere between 50-70 percent fat.

It's important to understand that your body requires saturated fats from animal and vegetable sources (such as meat, dairy, certain oils, and tropical plants like coconut) for optimal functioning, and if you neglect this important food group in favor of sugar, grains and other starchy carbs, your health and weight are almost guaranteed to suffer. Examples of healthy fats you can eat more of to give your testosterone levels a boost include:

Olives and Olive oil	Coconuts and coconut oil	Butter made from raw grass-fed organic milk
Raw nuts, such as, almonds or pecans	Organic pastured egg yolks	Avocados
Grass-fed meats	Palm oil	Unheated organic nut oils

9.   Boost Your Intake of Branch Chain Amino Acids (BCAA) from Foods Like Whey Protein

Research suggests that BCAAs result in higher testosterone levels, particularly when taken along with resistance training.⁹ While BCAAs are available in supplement form, you'll find the highest concentrations of BCAAs like leucine in dairy products – especially quality cheeses and whey protein

Even when getting leucine from your natural food supply, it's often wasted or used as a building block instead of an anabolic agent. So to create the correct anabolic environment, you need to boost leucine consumption way beyond mere maintenance levels.

That said, keep in mind that using leucine as a free form amino acid can be highly counterproductive as when free form amino acids are artificially administrated, they rapidly enter your circulation while disrupting insulin function, and impairing your body's glycemic control. Food-based leucine is really the ideal form that can benefit your muscles without side effects.

Reference:

     http://fitness.mercola.com/sites/fitness/archive/2012/07/27/increase-testosterone-levels.aspx

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Healthy Cooking Choices

For all of you great cooks out there that wish to cook healthier and improve on your nutritional choices, we have comprised a list of some of the most nutritiously dense foods to get your started.

Bon appetit!

Vegetables Asparagus Avocados Beets Bell peppers Broccoli Brussels sprouts Cabbage Carrots Cauliflower Celery Collard greens Cucumbers Eggplant Fennel Garlic Green beans Green peas Kale Leeks Mushrooms, crimini Mushrooms, shiitake Mustard greens Olives Onions Potatoes Romaine lettuce Sea vegetables Spinach Squash, summer Squash, winter Sweet potatoes Swiss chard Tomatoes Turnip greens Yams Spices & Herbs Basil Black pepper Cayenne pepper Chili pepper, dried Cilantro/Coriander seeds Cinnamon, ground Cloves Cumin seeds Dill Ginger Mustard seeds Oregano Parsley Peppermint Rosemary Sage Thyme Turmeric

Seafood Cod Halibut Salmon Sardines Scallops Shrimp Tuna Eggs & Low-Fat Dairy Cheese, low-fat Eggs Milk, 2%, cow's Milk, goat Yogurt Beans & Legumes Black beans Dried peas Garbanzo beans (chickpeas) Kidney beans Lentils Lima beans Miso Navy beans Pinto beans Soybeans Tofu and Tempeh Grains Barley Brown rice Buckwheat Corn Millet Oats Quinoa Rye Spelt Whole wheat Natural Sweeteners Blackstrap molasses Honey Maple syrup

Fruits Apples Apricots Bananas Blueberries Cantaloupe Cranberries Figs Grapefruit Grapes Kiwifruit Lemon/Limes Oranges Papaya Pears Pineapple Plums Prunes Raisins Raspberries Strawberries Watermelon Poultry & Lean Meats Beef, lean organic Chicken Lamb Turkey Venison Nuts, Seeds & Oils Almonds Cashews Flaxseeds Olive oil, extra virgin Peanuts Pumpkin seeds Sesame seeds Sunflower seeds Walnuts

Source: http://www.whfoods.com/index.php

Roasting a Turkey (Brine Method)

 

 Why Brine?

Brining makes it moist. Why are brined turkeys so juicy? Salt causes the meat tissues to absorb water and flavorings. It also breaks down the proteins, resulting in a tender-seeming turkey. This means that--despite the moisture loss during roasting and the long cooking time--you end up with a juicy bird.

How to Brine a Turkey:

The real trick with brining is finding a container that's large enough to submerge the turkey, yet small enough to fit in your refrigerator. Try a stock pot, a bucket, or a roasting pan; if you use a shallow roasting pan, you will need to turn the bird periodically so that each side rests in the brine. Place the container on the lowest shelf of the refrigerator (so spills won't reach foods below).
The basic ratio for turkey brine is 1.5 cups of kosher salt to 1.5 gallons of water.

• Dissolve salt in two cups of hot water. Stir and dissolve salt in cold or ice water 
• Remove giblets and neck from turkey. Thoroughly rinse turkey inside out. 
• Immerse turkey in brine and refrigerate for at least twelve hours but no longer than 24 hours

Cooking the turkey:
When you're ready to roast, rinse off the brine thoroughly with cool tap water, and pat dry with paper towels.

Tuck the wing tips behind the back and place the bird, breast-side up, on a roasting rack or a pan.

Instructions:
Stuff the turkey with one apple cut in halves, and one lemon cut in halves. Add one fresh garlic clove, 1/2 onion, celery, and carrots to the inside of the turkey. Add 2 chopped apples, carrots, celery, onions and garlic to the outside of the turkey in the pan. No salt should be added to compound butters or spice rubs.

Detach the skin from the breast meat of the turkey without removing it. Make sure to add butter underneath the skin of the turkey (breast), and include rosemary, thyme, garlic seasoning and cayenne pepper for a little spice underneath the skin. Apply olive oil over the outside of the turkey then add these same seasonings to the out side of the turkey.

Preheat the oven to 375 degrees. Place foil or plastic bag covering over the turkey, and insert it into the oven. The turkey should take approximately 4 hours to cook. The turkey should read 170 degrees inside the thickest part (using a thermometer) before removing it from the oven. After the turkey has reached 170 degrees, then it is ready and should be removed from the oven.

8 Diet Tips to Conquer Cravings for Sweets

It has been estimated that the average American consumes 125-160 pounds of refined sugar each year. The high consumption of sugar in the western world is leading to an increase in a number of health conditions, including diabetes, certain forms of cancer, obesity and overweight, and tooth decay. Eating too much sugar can also have an impact on our mood by making us tired, irritable, anxious, or aggressive.

Unfortunately, it can very difficult to cut back on sugar. This is because human beings have a natural tendency to like sweet things — a nature's trick to save us from poisonous plants which usually have a bitter taste. A sweet tooth was valuable to the survival of our ancestors also because sugary foods provide a quick source of energy. The problem these days is that we eat far more sugar than our ancestors ever could. Also the type of sugar we tend to consume makes us more vulnerable to health problems: rather than indulging in healthy sweet treats like berries or fruit we often opt for unhealthy snacks containing concentrated amounts of white table sugar. This highly refined sugar has little nutritional value; yet it is high in calories.

Unfortunately, it can very difficult to cut back on sugar. This is because human beings have a natural tendency to like sweet things — a nature's trick to save us from poisonous plants which usually have a bitter taste. A sweet tooth was valuable to the survival of our ancestors also because sugary foods provide a quick source of energy. The problem these days is that we eat far more sugar than our ancestors ever could. Also the type of sugar we tend to consume makes us more vulnerable to health problems: rather than indulging in healthy sweet treats like berries or fruit we often opt for unhealthy snacks containing concentrated amounts of white table sugar. This highly refined sugar has little nutritional value; yet it is high in calories.

The paragraphs below present 8 diet-related tips that can help curb sugar cravings. Note: the information provided below does not constitute a substitute for professional medical or nutritional advice.

                                                   

                                       Walnuts are one of the best sources of serotonin.

#1:  Increase Brain Serotonin Levels Through Diet 

Studies suggest that decreases in serotonin levels can cause us to crave sugar. Serotonin is a chemical that functions as a neurotransmitter helping brain cells and other nervous system cells communicate with one another. Excellent sources of serotonin (more than 3.0 µg/g) include walnuts, pecans, plantains, pineapple, bananas, kiwi fruit, plums, and tomatoes.

#2:  Eat Plenty of Tryptophan-Rich Foods 

Tryptophan, an essential amino acid found in protein rich foods, serves as a precursor to serotonin, and therefore an adequate intake of tryptophan rich foods can help with sugar cravings. To get the most out of tryptophan, one should try to increase the blood levels of tryptophan, relative to the blood levels of the other essential amino acids, as other amino acids compete with tryptophan for entry to the brain. One way to do this is to consume some healthy carbohydrates together with the tryptophan-rich meal. Carbohydrates stimulate the production of insulin, a hormone which lowers the blood levels of all the essential amino acids, except tryptophan.

#3:  Consume Plenty of Foods That Provide B Vitamins 

B vitamins can be helpful for curbing sugar cravings. Vitamin B6 (pyridoxine), found in a variety of foods including beans, meat, poultry, fish, and some fruits and vegetables, can be particularly beneficial due to its role in the conversion of tryptophan to serotonin.

#4:  Ensure an Ample Supply of Glutamine

                                                      

                                                 Spinach provides plenty of glutamine.

Glutamine is an amino acid that provides energy in the brain and helps build and maintain muscle. It is commonly used by body builders to help reduce muscle deterioration during and post workout. Glutamine may also help reduce cravings for sugar and carbohydrates. This is likely to be a result of glutamine's stabilizing effect on blood sugar levels: when the levels are low, glutamine suppresses insulin to prevent further decline of the sugar levels. It also stimulates the release of glycogen to help increase the blood sugar to normal levels. Glutamine is found in many protein rich foods such as fish, chicken, beans, and dairy as well as in vegetables such as raw parsley, spinach, cabbage, and beets.

                                                          

                                  Chromium, abundant in onions, helps stabilize blood sugar levels.

#5:  Push Up Your Chromium Levels

Chromium, a mineral which plays an important role in stabilizing blood sugar levels, can help eliminate sweet cravings. Sometimes sugar cravings can simply be a result of chromium deficiency. Mild deficiencies in chromium are fairly common in countries where consumption of processed foods is common (processing decreases the chromium content of foods). Also physically active people, people who drink lots of coffee, and — interestingly — people who consume high amounts of sugar have an elevated risk of being deficient in chromium. Diets high in simple sugar strip the body of chromium, setting up a vicious cycle. Therefore, it is extremely important to consume high amounts of chromium rich foods such as romaine lettuce, onions, tomatoes, whole grains, and potatoes.

#6:  Increase Your Sensitivity to Leptin Through Dietary Choices 

The protein hormone leptin has been shown to promote development of gray matter in the part of the brain that regulates food cravings and can consequently result in fewer sugar cravings. It would seem logical to try to increase leptin levels in order to curb cravings. However, continuously high leptin levels may result in leptin insensitivity, which means that the body no longer responds to normal amounts of leptin and thus the body may crave even more sugar. The key is to make the body more sensitive to leptin. There are certain foods that appear to do precisely that, although the mechanisms by which they increase leptin sensitivity are not known. Fish seems to be particularly beneficial, but also pulses and other vegetables may help.

#7:  Choose Low-GI Foods

Carbs that have a high Glycemic Index (GI) rating are quickly broken down by the body and can thus cause rapid fluctuations in blood glucose levels, which can lead to cravings. In contrast, low-GI carbs take much longer to digest, providing the body with a slow, steady supply of energy. Most non-starchy vegetables, legumes and fruit have a low GI rating. In contrast, most refined carbohydrate-rich foods and potatoes cause rapid fluctuations in blood glucose levels and are thus rated high on the glycemic index.

#8:  Eat More Frequently Throughout the Day

One of the most common causes of sugar cravings is skipping meals. When you skip a meal or leave long periods between your meals, your energy levels drop, and as a result your body begins to crave sugary foods to give you a quick energy boost. Try eating five to six small meals a day throughout the day. This will provide your body with a more steady supply of energy.

Health Benefits of Pumpkin Seeds

Health Benefits of Pumpkin Seeds

• Crunchy, delicious pumpkin seeds are high in calories, about 559 calories per 100 g. In addition; they are packed with fiber, vitamins, minerals, and numerous health promoting antioxidants.

• Their high caloric content mainly comes from protein and fats. On the positive side, the nuts are especially rich in mono-unsaturated fatty acids (MUFA) like oleic acid (18:1) that helps lower bad LDL cholesterol and increases good HDL cholesterol in the blood. Research studies suggest that Mediterranean diet, which is liberal in monounsaturated fatty acids help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.

• The seeds contain good-quality protein. 100 g seeds provide 30 g or 54% of recommended daily allowance. In addition, the seeds are an excellent source of amino acid tryptophan and glutamate. Tryptophan is converted into serotonin and niacin. Serotonin is a beneficial neuro-chemical often labeled as nature's sleeping pill. Further, tryptophan is a precursor of B-complex vitamin, niacin (60 mg of tryptophan = 1mg niacin).

• Glutamate is required in the synthesis of γ-amino butyric acid (GABA). GABA, an anti-stress neurochemical in the brain, helps reducing anxiety, nervous irritability, and other neurotic conditions.

• Pumpkin seeds are a very good source of anti-oxidant vitamin E; contain about 35.10 mg of tocopherol-gamma per 100 g (about 237% of RDA). Vitamin E is a powerful lipid soluble antioxidant. It prevents tissue cells from the free radical mediated oxidant injury. Thus, it helps maintain the integrity of mucus membranes and skin by protecting from harmful oxygen-free radicals. 

• Pumpkin kernels are an also excellent source of B-complex group of vitamins such as thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine) and folates. These vitamins work as co-factors for various enzymes during cellular substrate metabolism in the human body. In addition, niacin helps to reduce LDL-cholesterol levels in the blood. Along with glutamate, it enhances GABA activity inside the brain, which in turn reduces anxiety and neurosis. 

• Furthermore, its seeds contain very good levels of essential minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc and selenium. Just as in pine nuts, pumpkin seeds too are very rich in manganese (provide 4543 mg per 100 g, about 198% of daily-recommended intake). Manganese is an all-important co-factor for antioxidant enzyme, superoxide dismutase. It is therefore, consumption of pumpkin kernels helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.

Medicinal values of pumpkin seeds.

Research studies suggest that pumpkin seed to have DHEA (Di hydro epi-androstenedione) blocking actions. Thus, it cuts the risk of prostate and ovarian cancers.

In addition, experimental studies suggest that certain phytochemical compounds in pumpkin seed oil may have a role in prevention of diabetic nephropathy (kidney disease).

This Halloween, don't forget to save those pumpkin seeds after you scoop them out. Pumpkin seeds are not only delicious but also provide many health benefits. Here are ten:

Prostate Protection
They promote overall prostate health and alleviate the difficult urination associated with an enlarged prostate.

Improved Bladder Function
In some studies, pumpkin seed extracts improved bladder function in animals.

Depression Treatment
They contain L-tryptophan, a compound naturally effective against depression.

Prevention of Osteoporosis
Because they are high in zinc, pumpkin seeds are a natural protector against osteoporosis. Low intake of zinc is linked to higher rates of osteoporosis.

Natural Anti-Inflammatory
Pumpkin seeds effectively reduce inflammation without the side effects of anti-inflammatory drugs.

Prevention of Kidney Stones
They prevent calcium oxalate kidney stone formation, according to studies.

Treatment of Parasites They are used in many cultures as a natural treatment for tapeworms and other parasites. Studies also show them to be effective against acute schistosomiasis, a parasite contracted from snails.

Great Source of Magnesium
1/2 cup of pumpkin seeds contains 92% of your daily value of magnesium, a mineral in which most Americans are deficient.

Lower Cholesterol
Pumpkin seeds contain phytosterols, compounds that that have been shown to reduce levels of LDL cholesterol.

Cancer Prevention
The same phytosterols that lower cholesterol also protect against many cancers.

Pumpkin seeds contain phytochemicals, or plant chemicals, that may be beneficial for prostate health. They're available as snacks, or you can remove them from pumpkins and roast them at home. Pumpkin seed oil is also available as a dietary supplement. Speak to your doctor before taking pumpkin seed oil or using pumpkin seeds to treat prostate problems.

Pumpkin Seeds and your Prostate

Phytosterols
Phytosterols are plant chemicals that structurally resemble cholesterol. They may slow down the absorption of cholesterol in your digestive tract and reduce your total cholesterol and LDL, or low-density lipoprotein, cholesterol levels. Phytosterols may inhibit the growth of breast or prostate cancer or reduce your risk of these cancers. They may also reduce the symptoms of benign prostatic hyperplasia. Foods high in phytochemicals include unrefined vegetable oils, whole grains, legumes, nuts and seeds such as pumpkin seeds.

The Prostate

The prostate is part of the male reproductive system. It's a walnut-shape gland that surrounds the upper part of the urethra. Urine and semen are carried out of the body through the urethra. Prostatic fluid is forced through tiny ducts into the urethra during ejaculation, where it mixes with sperm and other fluids to form semen.

Benign Prostatic Hyperplasia

Benign prostatic hyperplasia, also known as BPH, is enlargement of the prostate. The prostate generally gets larger as men grow older, so elderly males are at greater risk for BPH than younger men. Symptoms of BPH include dribbling after urination, having a weak urine stream and being unable to urinate. Men may also have trouble emptying the bladder or may be incontinent. Waking at night to urinate is a common symptom, and people with BPH may have pain with urination or blood in the urine.

Pumpkin Seeds and BPH

Pumpkin seeds may reduce the symptoms of BPH by inhibiting testosterone, a male hormone that may be involved with the development of BPH. They also work as anti-inflammatory agents. Pumpkin seed oil may be as effective as saw palmetto for treatment of BPH, according to a study published in 2009 in "Nutrition Research and Practice." The researchers found pumpkin seed oil reduced symptoms and improved quality of life as much as saw palmetto and more than a placebo.

Read more: http://www.livestrong.com/article/521699-pumpkin-seeds-prostate-health/#ixzz29WKd5Smi http://www.nutrition-and-you.com/pumpkin-seeds.html
http://www.healthdiaries.com/eatthis/10-health-benefits-of-pumpkin-seeds.html

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Weight Loss Nutrition Challenge

According to the most recent statistics from the Centers for Disease Control and Prevention, a whopping 78 million adults—more than a third of the U.S. population—are obese. Nutrition has become a priority in the lives of most individuals who are looking to live healthier lives. Choosing the right foods can be essential when it comes to maintaining good emotional, psychological and physical health. Exercise without nutrition is only half the battle.
Some diet plans can restrict us from the nutritional necessities that are needed to overcome obesity. In order to utilize nutrition properly we must be aware that our body needs a balance nutritional diet (proteins, fats, carbohydrates, fiber, vitamins and minerals). We have used nutrition to help many lose unwanted pounds and transformed their bodies into lean mean machines.
The Weight Loss Nutrition Challenge is a 4 to 8 week nutrition challenge that yields great results in the form of weight loss, mental clarity, increase energy, and improved health and nutrition. Are you ready to commit to a nutrition program? Are you ready for a change? Then the Weight Loss Nutrition Challenge is for you. We will help you to set goals, make smart choices, identify poor eating triggers, solve nutrition problems and become more nutritiously successful.
What can I expect from the Weight Loss Nutrition Challenge?
•Weight loss
•Increased energy
•Decreased bloating
•Improved digestion
•Learn weight management techniques using with the right amount of calories
•Identify foods that cause weight gain
•Make better food choices
•Cook and prepare delicious healthy meals
•Achieve a more healthy, glowing complexion from detoxing with the proper nutrition
•Be more productive in your home life, work and business by feeling great and maintaining focus.
What is included in the 4-8 week Weight Loss Nutrition Challenge?
•4-8 weeks of nutritional coaching
•Meal plan
•Grocery Shopping List
•Before and After photo
•Meet in person once a week
•On-line support 7 days a week
•Nutritional Education
•1 on 1 Coaching
•Goal Setting
•Food Log Assessment
•Dietary follow up
•Calorie Intake Assessment
•Customized Nutrition Program
FAQ:
Q: How is this different from the nutrition coaching you already include with your personal training/boot camp programs? Instead of quick tips and tricks here and there, we will be taking you through a 4 to 8 week comprehensive nutritional program that will make you more food conscious, help with weight management and improve your overall health. We will be focusing exclusively on you and your fitness nutrition goals.
Q: What do I do after I have completed the 4 or 8 week Weight Loss Nutrition Challenge? You may sign up for another nutritional program so that you may continue seeing the results you want.
Q: Can I sign up for the Weight Loss Nutrition Challenge if I am not a member of True fitness Boot Camp? Yes. Anyone can sign up for the challenge.
Q: How much weight loss should I expect? Our results tend to exceed our clients expectations.
Q: What is the difference between the 4 week and the 8 week option? Both programs are the great. However, the 8 week option will enhance your results because it is a longer program. The 8 week option includes more menu items and recipes. There is also a price break on the 8 week option. By incorporating a personalize nutrition program along with our boot camp package, you will expedite your results!
Q: What is my investment?
30 day challenge (4 week program) - $49
60 day challenge (8 week Program) - $89

If you are ready to start seeing faster results, sign up on our registration page, then add the nutrition option to your boot camp package and get started towards a leaner and healthier you!

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Vegetarian and Vegan Approved Protein Shake-Non GMO, Soy Free, Dairy Free, Gluten Free!

 

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