Getting Skinny on Six Meals a Day
more on eating less more often
We're so used to hearing people talk about eating less food that it's become weight-loss doctrine. But as you remember from the physiology of metabolism, you have to eat more often to change your body composition. The new philosophy I want you to keep in mind is "energy balance."
Researchers at Georgia State University developed a technique to measure hourly energy balance -- that is, how many calories you're burning versus how many calories you're taking in. The researchers found that if you keep your hourly surplus or deficit within 300 to 500 calories at all times, you will best be able to change your body composition by losing fat and adding lean muscle mass. Those subjects with the largest energy imbalances (those who were over 500 calories in either ingestion or expenditure) were the fattest, while those with the most balanced energy levels were the leanest.
So if you eat only your three squares a day, you're creating terrific imbalances in your energy levels. Between meals, you're burning many more calories than you're taking in. At mealtimes, you're taking in many more than you're burning. Research shows that this kind of eating plan is great -- if your dream is to be the next John Candy. But if you want to look slimmer, feel fitter, and -- not coincidentally -- live longer, then you need to eat more often. In the same study, subjects who added three snacks a day to three regular meals balanced out their energy better, lost fat, and increased lean body mass (as well as increased their power and endurance).
In a similar study, researchers in Japan found that boxers who ate the same amount of calories a day from either two or six meals both lost an average of 11 pounds in 2 weeks. But the guys who ate six meals a day lost 3 pounds more fat and 3 pounds less muscle than the ones who ate only two meals.
There's science to support the fact that more meals work, but the plain-speak reason it works is because it does something that many diets don't do: It keeps you full and satiated, which will reduce the likelihood of a diet-destroying binge.
How it works: For scheduling purposes, alternate your larger meals with smaller snacks. Eat two of your snacks roughly 2 hours before lunch and dinner, and one snack roughly 2 hours after dinner.
Sample time schedule:
8 a.m.: breakfast
11 a.m.: snack
1 p.m.: lunch
4 p.m.: snack
6 p.m.: dinner
8 p.m.: snack
Have a sensational week!
Steviva Brands, Inc.
Making Wishes Come True
You are never given a wish without also being given the power to make it come true.
The achievement of your goal is assured the moment you commit yourself to it. If you have the desire, you have the power to attain it.
You can have anything you want in life if you will sacrifice everything else for it. Your dreams can come true if you pursue them.
Where there's a will, there's a way.
Copyright 2009 www.yourdailymotivation.com
Turning Back The Clock!
how exercise keeps you young
by Russell Wild
“Exercise can prevent osteoporosis, cut your risk of heart disease, combat diabetes and ease arthritis pain.”
By age 65, nearly half of all Americans lack the brawn needed to lift even a 10-pound weight. But research on the elderly reveals that significant gains in strength and muscle mass are possible in only a few weeks of exercise. In one Tufts University study, a group of frail elderly nursing-home residents, aged 86 to 96, were recruited into a carefully supervised weight lifting program of three sessions a week. Over eight weeks, the participants increased their strength by an average 175 percent and walking speed by 48 percent. A regular program of aerobic exercise and strength training not only allows you to be more active and more mobile, it also reduces the risk of many, if not most, of the diseases associated with old age. Exercise can:
Prevent osteoporosis by building bone mass. Bones can weaken with age, becoming thinner, more porous and prone to fracture. Osteoporosis affects 38 percent of people over age 75, and 57 percent over age 80. Each year, more than 1.5 million elderly Americans take a fall and wind up with painful cracks (most often in the hip). Many never walk again. But like muscle strength, bone strength can be preserved - and osteoporosis prevented - by lifting weights. Bones respond to the stress of exercise by adding hard calcium. At least two-dozen studies show that weight lifters break fewer bones. The younger you are when you start lifting, the denser and tougher your bones will tend to be. But even someone introduced to lifting iron in the golden years can benefit. Several studies on formerly inactive elderly (up to age 70) demonstrate that starting a lifting program can halt bone loss and even result in bone gain.
Cut your risk of heart disease. It's the most common cause of death in America - and one of the most preventable. Regular aerobic exercise conditions the heart and can help keep you from becoming a statistic. Weight lifting also seems to multiply the positive effects of aerobic exercise. In one study at Tufts, beginning walkers who didn't lift weights were compared to beginning walkers who did. Both groups logged the same number of miles, but after 12 weeks of monitoring, the weight lifters showed much greater improvement in strength and heart-protective aerobic capacity.
Combat diabetes. "Among those 65 to 75 years old, 30 percent are estimated to be diabetic, and diabetes can lead to heart disease, cataracts, kidney failure and nerve damage. The most effective way to combat [adult-onset] diabetes is to lose weight," says William Evans, Ph.D., of the department of geriatrics at the University of Arkansas for Medical Sciences. A combined program of strength training and regular aerobic exercise will help you shed those crucial pounds. Exercise also increases the body's sensitivity to insulin. Insulin is the hormone that allows glucose (blood sugar) to get into your cells, and it is the body's inefficient use (or lack of production) of insulin that gives diabetics their woes.
Ease arthritis pain. Osteoarthritis, the most common form of arthritis, hits some harder than others, but it attacks nearly everyone over age 65 to some degree. Exercisers, however, take the lightest hits. The American Medical Association affirms that those with osteoarthritis can and should work out. Numerous studies show that those who do strengthening exercises, along with aerobic exercise, can say goodbye to much of their joint pain. And that holds true for those who have rheumatoid arthritis, the second-most common form of the disease. In one study published in the medical journal Arthritis & Rheumatism, elderly men and women afflicted with rheumatoid arthritis were introduced to high-intensity lifting. After 12 weeks, they were asked to describe their levels of joint pain. The lifters reported an impressive 21 percent drop in pain and 38 percent less fatigue.
Keep yourself hydrated! Don't forget to drink plenty of water! What I suggest is adding the juice of half a lemon to 32 ounces of water with a sprinkle of Steviva Brand Stevia Powder . Aside from being less than 2 carbs, you will get the health benefits that the stevia provides along with the vitamin C and electrolytes that lemon have. You can substitute limes for lemons if you get bored. Click here to order stevia powder.
This information and other information on this site is intended for general reference purposes only and is not intended to address specific medical conditions. This information is not a substitute for professional medical advice or a medical exam. Prior to participating in any exercise program or activity, you should seek the advice of your physician or other qualified health professional. No information on this site should be used to diagnose, treat, cure or prevent any medical condition.
Living In Joy
save the drama for yo mamma
There are scores of people in the world who seem to be magnets for calamity. They live their lives jumping from one difficult to the next, surrounded by unstable individuals. Some believe themselves victims of fate and decry a universe they regard as malevolent. Others view their chaotic circumstances as just punishments for some failing within. Yet, in truth, neither group has been fated or consigned to suffer. They are likely unconsciously drawing drama into their lives, attracting catastrophe through their choices, attitudes, and patterns of thought. Drama, however disastrous, can be exciting and stimulating. But the thrill of pandemonium eventually begins to frustrate the soul and drain the energy of all who embrace it. To halt this process, we must understand the root of our drama addiction, be aware of our reactions, and be willing to accept that a serene, joyful life need not be a boring one.
Many people, so used to living in the dramatic world they create, feel uncomfortable when confronted with the prospect of a lifetime of peace and contentment. The drama in their lives serves multiple purposes. Upset causes excitement, prompting the body to manufacture adrenaline, which produces a pleasurable surge of energy. For those seeking affection in the form of sympathy, drama forms the basis of their identity as a victim. And when drama is familial, many people believe they can avoid abandonment by continuing to play a key role in the established family dynamic. The addiction to drama is fed by the intensity of the feelings evoked during bouts of conflict, periods of uncertainty, and upheaval.
Understanding where the subconscious need for drama stems from is the key to addressing it effectively. Journaling can help you transfer this need from your mind onto a benign piece of paper. After repeated writing sessions, your feelings regarding the mayhem, hurt feelings, and confusion often associated with drama become clear. When you confront your emotional response to drama and the purpose it serves in your life, you can reject it. Each time you consciously choose not to take part in dramatic situations or associate with dramatic people, you create space in your inner being that is filled with a calm and tranquil stillness and becomes an asset in your quest to lead a more centered life.
All Natural Low Glycemic No Added Sugar Creme Brulee
Carbs Per Serving: 6.3 g
Prep Time:<45 minutes
Skill Level: moderate
Creme Brulee or "burnt cream" is a satiny custard. It is served chilled yet glistens with a crisp caramelized sugar top, which when tapped with the back of a dessert spoon, shatters like glass, revealing that cool, vanilla-infused custard hidden beneath. While you can certainly use Steviva Brand Stevia Blend or Steviva Brand Stevia Powder with this Creme Brulee recipe it is best made with Fructevia. Fructevia is the only all natural sugar substitute that browns and forms the crispy layer atop the custard. Making this recipe will shock (because of no added sugar) and delight your guests. Bona appetit!
4 cups heavy cream
10 large egg yolks, graded large
1 to 2 vanilla beans, split and scraped or 2 tablespoons pure vanilla extract
1 cup Fructevia, plus extra to caramelize top
Using a wire whisk, vigorously whisk egg yolks with Fructevia in a large bowl, until mixture becomes light in color and Fructevia has dissolved. Now set aside.
In a medium-sized saucepan, combine heavy cream with vanilla beans which have been carefully split down the center, its fragrant black seeds scraped from the pod, and both combined with the cream. Bring the mixture to a simmer; when small bubbles have formed around the edges of the cream it is ready.
Gradually pour the cream mixture into the egg/Fructevia mix, whisking gently by hand to combine. Strain custard through a fine mesh strainer, retrieve vanilla bean and place it back into the custard. Chill and cover mixture with a sheet of plastic wrap, pierced several times to release any steam (chilling mixture overnight will let the flavors develop and allow custard to thicken a while).
Preheat oven to 350F (180C). Place individual ramekins/custard cups in a baking pan, large enough to hold 8 to 10 six-ounce custard cups and deep enough to allow the water for the custard mix to be added reaching at least halfway up the sides of the dishes.
Remove the vanilla bean from the custard mixture (can be reserved for another use) and fill ramekins 3/4 full. Place pan in preheated oven and pour hot water into baking pan so water level reaches halfway up the sides of the ramekins.
Cover pan with a sheet of heavy-duty aluminum foil, sealing edges to retain steam. Cook 40 to 50 minutes or until custards are set. To test for doneness, gently shake the individual ramekins; if center is still a bit liquid-like or wobbly return custards to oven and continue to cook, checking every 5 to 7 minutes, until it has just set, with a small area in the center, the size of a quarter, still a bit loose.
Remove ramekins from baking pan and chill custard in refrigerator several hours or until chilled through.
To serve put a thin layer of Fructevia atop each custard. Using a blow torch, over a heat and flame proof surface (like over a large cookie or baking sheet) caramelize the Fructevia working from the outside in towards the middle keeping the torch in constant motion. The Fructevia should be golden brown and caramelized never black. If burnt, let the sugar layer cool a few minutes than peel it away with a paring knife
and begin again. Alternatively you could caramelize the Fructevia under a broiler, keeping a careful watch over it and rotating it to cook evenly.
Serving Size: 1 Ramekin
Total Calories: 4,078
Calories Per Serving: 407.8
Total Fat: 408g
Saturated Fat: 239g
Total Carbohydrates: 10g
Carbohydrates Per Serving: 1g
Dietary Fiber: 0g