Sunday, April 28, 2013

The ULTIMATE pre-bed meal (try this tonight)‏




As we've discussed several times before in our newsletter articles, it is not necessary to avoid eating in the evening hours to lose flab. In fact, the right night-time meal can often positively affect your results and recovery from exercise by feeding your muscles with quality nutrition as you sleep.

The trick, as always, is choosing the RIGHT foods before bed, and knowing which foods those are. Here are some general "rules" to creating the ultimate pre-bed meal:

1. Avoid carbs and insulin. Because consuming carbohydrates will result in a significant insulin release (which will in turn put the breaks on fat-burning), carbs are ill-advised for a pre-bed meal. Carbs are also much more easily stored as fat in the evening hours when metabolism is naturally slowing in preparation for sleep. Besides, you have very little opportunity to burn off that energy when consuming carbs at night -- sleep isn't a very calorically expensive activity!

In addition to carbs, certain animal proteins have been shown to yield a significant insulin response as well, such as red meat and certain fish. While these protein foods are OK for a pre-bed meal, there are better choices, like those mentioned below.

2. Choose slow digesting proteins. Slow digesting proteins, like white meat proteins such as turkey and chicken, are great night-time meal choices as they digest slowly and fail to produce a significant insulin response.

Another great choice is the milk protein casein, found in also in cottage cheese. Casein coats the stomach, digests slowly, and provides quality nutrition to your muscles over several hours...very ideal as a pre-bedtime protein source!

3. Add fat. Quality, healthy fats such as nuts, oils, and nut butters are great additions to a pre-bedtime meal as they will help to further slow gastric emptying and digestion while increasing fullness and satiety so you don't wind up snacking all night long.

Want a quick and easy recipe for our ULTIMATE pre-bedtime meal? Try our Creamy Vanilla Almond Butter Milkshake tonight!

Creamy Vanilla Almond Butter Milkshake

Ingredients

2 Scoops of Vanilla protein powder Low Carb (rich in casein)
1/4 cup of cottage cheese (also rich in casein)
8 oz of unsweetened almond milk
1 heaping tablespoon of almond butter
4 ice cubes

Combine all ingredients in a blender, mix & enjoy!

This incredibly delicious milkshake follows all 3 "rules" given above. It's rich in casein (a very slow digesting protein), contains healthy fats, and is low in carbs. Give it a try tonight...you'll love it!

Sunday, April 21, 2013

5 Rules in Business



Here are 5 rules that, if you adhere to them, will lead you to business success:




1. You get paid for done. You don't get anything for having a great idea, getting started or developing a plan. The finish is what matters. You only reap the rewards when you get done.




2. Be remarkable. No one raves about ordinary. Deliver an extraordinary experience and a caliber of service that people can't help but talk about and everything else about business becomes much, much easier.




3. Never stop learning. At every seminar I've ever been to, the most successful people always seemed to be asking questions and taking notes. This is not an accident.




4. One is the loneliest number. Only one revenue stream and you're only a couple of steps away from disaster. Only one team member means no time off and a lot of time working on things you don't enjoy working on.




5. Treat everyone like a prospect. Treat every prospect like a client. Treat every client like they're family. Treat your family (and business family) like gold. As far as I'm concerned, relationships are everything. Grow your relationships and you'll also be growing your business.

Tuesday, April 16, 2013

What to eat before going to bed






You may have heard that eating before bed is a big-time "no no" for those looking to lose weight. In fact, you've probably even heard that eating late at night will undoubtedly cause you to GAIN weight...even worse!

Well, there's good news, and that good news is that not every food that you eat past 7PM will be automatically deposited to your butt, thighs, and love handles.

In fact, there are certain foods that you can eat as a late-night snack that can actually INCREASE your fatloss results! The key is knowing which foods to eat, and which to avoid, as the evening progresses.

Here's a good rule of thumb: Avoid carbs before bed in favor of slow-digesting high-quality protein.

Carbohydrate consumption causes significant rise in the storage hormone insulin, which also puts the breaks on fat-burning. That's a recipe for disaster in the late evening hours as your metabolism is winding down, but fortunately, slow-digesting protein isn't.

Instead, slow digesting proteins provide your body with a steady flow of amino acids throughout the night to help you recover from exercise and maintain your calorie-burning lean muscle as you lose fat.

Here are some of my top pre-bedtime choices:

1. White Meat Protein (not red meat) - White meat animal protein sources such as chicken and turkey are great pre-bed meal choices because they digest slowly and have a very low insulin release. These sources also promote the release of another hormone, glucagon, that assists the body with breaking down stored carbs and fat within your body to be burned for energy...a double win! Red meat has a significantly higher insulin response so it's best to avoid in the evening.

2. Cottage Cheese - Cottage cheese is very slow digesting and coats the stomach to be assimilated by the body over many hours. As a protein, it also stimulates glucagon release; a solid pre-bedtime choice. Just make sure you're using plain cottage cheese, not the flavored varieties with added sugars.

3. Green Vegetables - While these aren't considered a protein, they contain virtually no calories, are high in fiber, and they're very filling. Often times when I get a late night craving I eat a big bowl of green veggies and it completely kills my craving...a diet savior!

4. A Slow-digesting, Low-carb Protein Shake - I use a slow-digesting protein shake before bed literally every day. It's become somewhat of a ritual and great, tasty way to end my day. The vast majority of my clients have grown to love the habit as well...who doesn't love dessert before bed? :) I normally blend the shake with almond butter to get some healthy fats in there, and man, it tastes good with the right protein powder.

WARNING: Avoid taking a simple whey protein powder before bed...research has show that it causes more of an insulin release than white bread! Instead, you need a time-released blend that includes a blend of slow-digesting, high-quality proteins.

Tuesday, April 9, 2013

Comparison between beef and chicken



Chicken is so much better and healthier than beef! It contains less calories per ounce, has way less fat, and doesn't contain heart-disease-causing saturated fats!

Where they get these writers from, I don't know. Now let me tell you why this article is completely WRONG.

First, there are many cuts of beef, like a juicy eye-round roast for example, that are practically as lean as chicken. Even more, these cuts are actually LEANER than certain parts of a chicken, such as the legs or thighs. And if you're eating the skin of the chicken, there's no comparison!

So that point is irrelevant.

If you really want to go super lean and cut out all the fat (which there really is no reason to do...that point up next) then both chicken and beef give you options. Bottom line, there are lean and fatty versions of both depending on the part of the animal you're eating and how it's prepared.

Apart from that, as we all hopefully know by now, there's NOTHING wrong with fat. Fat is simply another nutrient that our bodies NEED and just like carbs and protein, there are "good" fats and "bad" fats.







 This particular writer attacked the fat in beef as being very, very bad. Sorry, but that's just incorrect.

Their argument was that beef is loaded with saturated fats, which are bad bad bad! Well, first of all, more than HALF the fat in beef is unsaturated.

And here’s another fact beyond that—not all saturated fat is bad. The problem with most saturated fats is that they have been shown to be linked to heart disease when consumed in higher quantities. That said, the main saturate found in beef (especially organic grass fed beef) is stearic acid—a saturate whose consumption has been shown to decrease plasma and liver cholesterol by reducing intestinal cholesterol absorption.

That’s right, saturated fat that lowers cholesterol.

Also, stearic acid intake helps to prevent arterial clotting and the formation of fatty deposits within arteries to fight off heart disease. Hmmm, someone didn't do their research.

Even more, grass-fed beef is also high in CLA, a unique fatty acid that has been shown to specifically target and burn belly fat.

So, while chicken is certainly a great, healthy, lean protein source, don't forget the beef! There are plenty of lean options, and if you're eating grass-fed beef, the fat is actually VERY good for you—full of an array of health-promoting and fat-burning benefits!

Thursday, April 4, 2013

EzFit on RivaLife






Thanks to a very satisfied client,Angelique Teo, on her story of getting fitter with our services.Please find her interesting story at the below mentioned link.

http://www.rivalife.com/deal/96/ezfit-personal-trainer