Women Should Lift!

Lifting weights, or strength training, means bodybuilding to so many, but it doesn’t have to be. Many women shy away from the free weight area due to feeling unsure, insecure, and even a little fearful. Women lift weights!

But Won’t I Bulk Up?

The answer is no, absolutely not.  When women lift weights, the changes to their muscles are generally related to tone, strength, and endurance- not size. This results in firm feminine toning, and not big bulky masculine muscles.

According to the Women’s Heart Foundation, high levels of estrogen are the reason that it is very difficult for women to bulk up like their male counterparts. Strength training isn’t just for the guys; there are many benefits when women incorporate strength training into their workout routine. According to The Mayo Clinic, there are many benefits when women lift weights. Here are a few!

     You’ll Burn More Fat

A regular strength training program helps you reduce body fat. After a session of strength training, you continue to consume additional oxygen in the hours and even days to follow. This is known as post-exercise oxygen consumption, or EPOC. In other words, when your body uses more oxygen, it requires more calorie expenditure and an increased metabolic rate. This is a huge advantage of weight training–your body’s ability to burn fat during and after exercise.

You’ll Burn More Calories

The increase of lean muscle mass leads to your body using calories more efficiently. If you have more lean muscle mass, you’ll have more muscles contractions, which burn more calories. The more muscle contractions you experience during the day, the more calories you’ll burn. Sitting burns fewer calories than standing, standing burns fewer calories than walking, walking burns fewer calories than lifting.

You’ll Strengthen Your Bones

Strength training helps preserve and enhance your muscle mass and bone mass. Routinely lifting weights slows down bone deterioration. As women get older, they naturally lose bone density which puts them at risk for developing osteoporosis. Strength training is an excellent way to combat the loss of bone mass as well as decreases the risk of osteoporosis.

When you sit down to list your fitness goals, you may be surprised to learn that strength training will not only help you to reach them, but may indeed help you to reach them faster.

Read more at: https://www.trainerize.me/articles/women-lift-weights-2/

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The SKINNY on FATS

 FAT.

It’s not any ugly, dirty, word. If you grew up in the 80’s, you were probably taught to avoid fat at all costs.  Everything was low-fat or non-fat.  There are many people who still believe eating fat will make you fat.

Fat is a macronutrient that is needed for survival . Adding the right kinds of fat can actually turbo charge your energy, improve your mood, as well as help to burn more fat.   If your goal is to lose body fat, women must increase their muscle mass.  Fat helps to boost muscle-building hormones, strengthen our joints, and enhance our skin tone.

Essential Fats vs Non Essential Fats
Now all fats are NOT created equal. There are essential fats and non-essential fats.  Essential fats include Omega-3 and monosaturated fats.

The human body CANNOT produce Omega-3, so we must get it from the food we eat. You can find this essential fat in walnuts, fish, flaxseed, and sunflower seed oil. A deficiency in Omega-3 has been linked to depression and anxiety.

Monosaturated fats, found in avocados, hazelnuts, almonds, pumpkin seeds, and cashews, help to reduce the risk of heart disease as well as breast cancer. These fats are linked to reducing belly fat as well!

Unlike OMEGA-3 and Monosaturated fats, which are an essential part of your nutrition– saturated fats and trans fats are considered non essential fats.

Saturated fats are found in animal products such as eggs, red meats, and vegetable oils. In small amounts, these fats can help keep the brain healthy. Even saturated fat isn’t “bad”, if consumed in moderation. Too much saturated fat can raise cholesterol which increases the risk of heart disease

Trans fats are added to foods during a chemical process that keeps food from spoiling. Great for food companies looking to make $$$$$ , but HORRIBLE for us! Trans fats leave more fatty deposits in your arteries which increases your risk for heart disease.

Now that you are aware of the benefits of adding essential fats too your nutrition, how much fats should you eat??

Amount of Fat                                            % of total calories

Very high                                                               40%

Moderate                                                         20%-30%

Low                                                                   10%-20%

Very low                                                               < 10%


Your personal goals and the way your body responds to fats will decide where you would fall on this scale.  Message me today to begin your journey to a healthier you.

Scrambled Egg Whites

It is necessary for women who want to lose weight to build lean muscle.  The more muscle mass she has, the greater amount of fat is burned throughout the day.  

In order to build lean muscle, protein should be eaten at regular intervals of the day.  Studies have proven that protein is difficult to over eat as well as having an appetite suppressing effect that makes you feel fuller. Carbohydrates, on the other hand, are easy to overeat. By moderating your carbs and eating a lean protein at every meal is a way to control your calorie intake.

Here is a quick and easy breakfast option that is high in protein and paired with carbs which will get you started on the right track.

Scrambled Egg Whites

-6 egg whites

-2 mushrooms, sliced

-1/3 cup chopped spinach

-2 Tbsp. parsley

-1 Tbsp. sunflower-seed kernels, roasted

-1/2 cup mild salsa (with no sugar added to the ingredients)

-1 slice 100% whole-grain bread toasted

Calories: 300

Protein: 27 g

Carbs: 33 g

Fats: 5 g

Healthy Orange Beef Stir-Fry

So you’ve decided to  eat healthy–whether your trying to lose weight , or just eat a more balanced diet.  What do you do when you have a taste for, let’s say CHINESE FOOD?  Put down that take out menu and try this healthier alternative instead!

INGREDIENTS: 

 1/4 pound beef top round steak Orange Sauce Nonstick spray coating* 4 green onions, bias-sliced into I -inch pieces 1 clove garlic, minced 1 tablespoon cooking oil (optional) 6 cups tom fresh spinach 1/2  8-ounce can (1/3 cup) sliced water chestnuts, drained 2 cups hot cooked rice    DIRECTIONS: 
 Partially freeze meat.  Then, thinly slice meat across the grain into bite-size strips. Prepare Orange Sauce; set aside. Spray a wok or 12-incb skillet with nonstick spray coating.  Heat over medium-high beat.  Stir-fry onions and garlic for 1 minute; remove from wok.  If necessary, add 1 tablespoon oil.  Stir fry meat for 2 to 3 minutes or till done.  Push meat away from center of wok.   Stir Orange Sauce and pour into the center of wok.  Cook and stir till thickened and bubbly.  Stir in spinach, water chestnuts, and onion mixture.  Cover and cook for 1 minute.  Serve over rice.   Orange Sauce: In a small bowl stir together I tablespoon cornstarch, I teaspoon sugar, and I teaspoon instant beef bouillon granules.  Stir in I teaspoon finely shredded orange peel, 1/2 cup orange juice, and I tablespoon soy sauce.  

Makes 4 servings. Calories: 294/serving  

*Note: You may need to cook the beef in the oil to keep it from sticking to the wok.  If you do, add 25 calories to the calorie count of each serving.  

 TIME: 
 Preparation Time: 30 min. Cooking Time: 6 min.

NUTRITIONAL INFORMATION PER SERVING: 
 28g protein

40g carbohydrate

l0g fat

60mg cholesterol

878mg sodium

895mg potassium  

-Low Fat -Low Cholesterol 

28g protein 40g carbohydrate l0g fat 60mg cholesterol 878mg sodium 895mg potassium -Low Fat -Low Cholesterol
 20g protein 37g carbohydrate 7g fat 46mg cholesterol 428mg sodium 648mg potassium   -Low Fat -Low Cholesterol 

To See Results, Eat More Frequently

Now, you may be asking  yourself how eating five times a day could possibly be good for you!  This eating plan, of course, consists of good,  healthy foods along with goods habits- you cannot eat pizza 5 times per day to be a lean, mean working machine.   The only thing you would be is a big blob of blubber!  Foods high in carbohydrates, like pizza, drag you down, bloat you and deplete your energy.  It is time for you to change your habits and start eating light and healthy.  

Your first step to change your lifestyle and your eating habits is to start the day with a good healthy breakfast.  Your body needs source of protein and carbohydrate at breakfast.  (see examples at end of page for recipe ideas).  Continue your day eating a good source of protein,  carbohydrates and some fats every 34 hours.  Do not let your body go more than 4 hours without food as you may slow down your metabolism..  What we are working towards is to raise your metabolic rate so you can burn calories all day long.  Drink plenty of water before and after meals and throughout the day to curb your appetite.  You want to flush out any toxins and excess fat in your body.    

Try to plan your meals with the foods you enjoy.  If you do not like tuna, do not force yourself to eat it.  You will never stay consistent if you are dreading what you have to eat.  Eat your meals slowly while sitting down. Too many of us eat on the run, standing in the kitchen or in the car.  We do not give our bodies the chance to tell our brains we are satisfied and as you know, if you are not satisfied, you might over eat.  
There are going to be days that you might “fall off the band wagon.”  For example, you might eat a high fat meal or over eat at dinner.  If this happens, do not give up-  just get right back on your eating plan the next day and your body will not be affected.  If you thrown in the towel, that is where you get into trouble.  If you make a mistake at work, you don’t just quit your job – you correct it and move forward.  Remember, quitters never win and winners never quit.  

Here are some tips to follow if body fat loss is your goal: 


• have your food steamed, baked, broiled or roasted.

• eliminate any rich, thick sauces and soups such as bernaise, hollandaise, alfredos an sauces  (marinara is a better choice).

• remove skin and fat from chicken.

• eliminate butter all together.

• eat smaller portions- more often- never stuff yourself.

• share dessert- do not eat the whole thing by yourself!

• learn to just have a taste- if it is a food you cannot resist,  stay away from it all together.

• chew gum while baking- especially during the holidays.

• ask for your salad dressing on the side- dip your fork in for taste.

• do not go out to dinner starved- this will lead you to over eat.  Drink water before your meals.