Muffin Tops! It’s Time For A Change!

Forget the Muffins – Your Nutrition Counts for Your Waist by Lucille Swart

Mmmm… Catching the waft of a batch freshly baked muffins as you open the oven to take them out and then BAM! just one look at the tops spilling over the sides to remind you of those new pair of jeans that fit perfectly a few weeks ago and are now becoming a bit snug around your waist.

People have been referring to the excess fat around the waist as the “Muffin Top” phenomena. There are many causes that influence the way we put fat on around our waist, ranging from metabolism to problems with digestion and other factors. However, the main reason we put on fat around the abdominal area is mainly due to the bad food choices we make. Late night binging, wrong snack choices, the over consumption of alcohol and the list goes on.

“To successfully get rid of the fat around your abs you need to follow a good exercise plan with a healthy, balanced diet.” – This is the basic information we have all seen in magazines and on the internet, right? That doesn’t say much however, so here goes:

A healthy balanced diet contains ALL the food groups:

• Grains – Preferably whole grain options like wholegrain cereals, bread and pasta.
• Vegetables – More dark veggies, like broccoli and spinach. Balance it out with other veggies.
• Fruits – a variety of fruits, not fruit juices as these mainly contain sugar.
• Milk – Go for low-fat or fat-free options
• Meat & Beans – Low fat, or lean meats and poultry. Preferably baked or grilled. Varied with red meats, fish. Also add nuts and seeds and a variety of beans to your diet.

Making sure you do not exceed your daily caloric intake needs. For optimum fat loss you would opt to have a high protein, low fat, low carb eating plan – but make it fun, because we are more likely to stick to something we like than something that is completely foreign to us.

A good exercise plan consists of all the major components of fitness:

• Cardio – Walk/Run on a treadmill or outside if it is a beautiful day. Spinning classes. Jump Rope etc.
• Resistance – Doing weighted exercises, which also aids in the prevention of Osteoporosis later in a female’s life.
• Core – Abdominals, oblique muscles and not neglecting the lower back.
• Flexibility – Stretching is very important to keep muscles flexible and to improve the range of movement.

Keep moving and start losing!!

For tips on weight loss and slimming pills for women keep checking back to our main website.

Fasting For Females – Rapid Weight Loss?

Intermittent Fasting – Popular For Bodybuilders, Can Women Benefit Also?

Surging in popularity throughout the USA, Canada and the United Kingdom in the world of natural bodybuilding is a dieting concept known as Intermittent Fasting. A form of dieting, or eating plan, made popular for the purpose of rapid weight loss and fat burning. Completely blowing all the well known and commonly accepted nutritional principles of bodybuilding, Intermittent Fasting, or IF, has become so popular as such a controversial hot topic, the spread of information on IF has almost become viral on social networking and blogging sites. Almost as much as the popular Paleo / Paleolothic / Caveman diet.

Can a diet, originating as a life extensionist diet, based on minimal, infrequent meals, be applicable to women aiming to slim down and lose weight rapidly, safely and in a healthy manner? Well, in short, the answer seems to be a resounding YES! If you’re willing to follow the Intermittent Fasting principles correctly and appropriately, the you most certainly will and can build a lean, toned, slim and sexy fat free physique, full of energy and ooozing with vibrant health and energy. Does that sound appealing if you really think hard about it?

People utilising Intermittent Fasting techniques successfully, both female and male, have reported great increases in vitality, sex drive, energy, skin tone and appearance and a rapid slimming and toning effect, coupled with a dramatic loss of weight, while increasing lean muscle. Is this the holy grail of nutrition and diet?

One thing that is truly praised time and time again, is that Intermittent Fasting, has a massive impact on people determining the difference (which is truly huge) between physical hunger and mental / emotional hunger. Please do pay attention to this, as it is very important to ascertain the gross difference between both forms of hunger. For those of us often craving foods, especially chocolates and the like, we can easily determine when we are physically hungry and need food as fuel, or just emotionally, or psychologically hunger – which more often than not will always result in weight and fat gain.

No matter what diet you follow, whether you are interested in trying out IF, or another diet plan for slimming – it is critical to note that any successful nutritional program required you to eat more fresh, healthy, and less processed and packaged foods. And for you to exercise in a healthy, consistent, regular manner, as well as drinking plenty of pure water. Nothing is better for your health, body or mind, than lots of pure water.

Generally an Intermittent Fasting Diet is best for women who are accustomed to eating healthy, exercising and are of good mental health, with no history of eating disorders, and of course rules out lactating or pregnancy etc.

Here’s the nuts and bolts and the skinny on Intermittent Fasting.

Pick any 14 – 16 hours of any 24 hour period where you do not eat, you only drink water and calorie free green tea.

The easiest way to do this is to eat your last meal in a day at around 7PM/8PM, and then not eat again until the following day around 12 – 1PM. This means the majority of your fast you will be asleep, not hungry.

You will train in the morning in a fasted state. This also kills hunger in it’s steps.

Then during the eating portion of the day (the 8 hour window breaking the fast) you should consume a large quantity of very healthy, natural foods – think lean meats, chicken, sea food, fish and a lot of high fibre, slow release carbohydrates – mainly green vegetables, and nuts and seeds.

Remember to drink a lot of plain, pure water through any day. Especially prior to, during and following your exercise program.

And remember, the principles of Intermittent Fasting is not about skipping breakfast, it is all of the principles at play. Long periods of fasting (reducing insulin output), placing emphasis on calorie and portion control for fuel, and not emotional, or psychological eating, and eating mostly green and fibrous vegetables over any starchy carbohydrates.

We will soon be posting up much more information and detail specifically on the IF diet principles and how to execute variations on the IF diet for maximum weight loss and slimming.

Get the Skinny on Getting Skinny..

The Skinny on Eating To Be ‘Skinny’

NUTRITIONAL PLAN – The Slow Carb Diet Approach To Slimming

Most people have heard of the Atkins diet, or low carb diets that are high in protein and moderate healthy fats to accelerate slimming and weight loss. Well, earlier we mentioned the theory of slow carb diets to accelerate the process of weight loss and slimming. We wanted to share with you a typical nutritional plan that is being used by women at the moment to successful lose fat specifically, and at the same time increase muscle tone and energy levels. This type of diet is hugely nutritious and massively good for digestion and alleviation of any allergies induced by foods on a typical normal diet.

Slimming With Slow Carbs

On a slow carb diet such as this, the slimmer will typically notice a fast reduction in body-fat alongside dramatic increased levels of strength, energy, motivation and mental alertness. This is entirely down to the improved metabolic function and hormonal profile produced by the body following this diet.

**Critical Foods To Remove Immediately From Your Diet Plan

These foods below will do absolutely NO good for your weight loss and slimming endeavours in any shape or form.

1. Milk
2. Pasta
3. Bread
4. Rice
5. Potatoes
6. Fruit

And essentially remember this – if it is something that is processed in anyway by mankind (ie, you can’t pick it from the ground, or forage it)..then most likely it will have a profound and unwanted negative effect on your chemistry and insulin.

A little note about cow’s milk. Cow’s milk has a positive renal acid load (PRAL) which triggers the bodies protective biological reaction to neutralize the acidity before reaching the kidneys. The body is designed for survival, so it scarifies bone density to protect the kidneys and urinary tract. The most abundant source of acidity neutraliser is of course is the bones. So even because milk is high in calcium, it in fact leaches your bone calcium straight from your body…and that is because today’s milk is a PROCESSED FOOD.

Why You Should Eliminate Milk From Your Weight Loss Diet

Many people seemed to be convinced that milk is a quality source of protein, and through dubious marketing tactics somewhat from the dark ages of dairy producers it is supposed to be good for you…

Not only are dairy milked cows pumped full of antibiotics and IGF-1 and other serious drugs linked to things such as cancers, the milk is pasteurised (heated at extreme temperatures) causing the proteins to become sticky and very poorly digested. Given that milk contains Lactose (or milk sugar) which the majority of all adult humans (given that in nature you would not be drinking any milk from any species) do not produce or have enough of the enzyme Lactase to digest milk. This causes masses of digestive issues, from bloating, to wind, to gastic upset, weight gain, acid reflux and even bowel cancer.

So Do Your Home Work and Don’t Believe The Typical Marketing Bull!

Milk will do nothing for your energy, your mental clarity, your waist line, your blood sugar, or your health. If you want to lose weight and improve slimming and energy – make removal of milk from your diet a main priority!

So … onto the diet …

Breakfast

500ml fresh ice water with squeezed fresh lemon juice

6 egg whites, one egg yolk, peppers, chilli seeds, spinach, sugar/sale free salsa, handful of black beans. Can add a little Macadamia or Olive oil on.

Snack

500ml fresh ice water with squeezed fresh lemon juice.

Handful of Brazil nuts and whole almonds.

Oolong tea or green tea with cinnamon.

Lunch

500ml fresh ice water with squeezed fresh lemon juice

Small handful Lentils, peas, broccoli, red beans and diced chicken with chillies and pepper.

Snack

500ml fresh ice water with squeezed fresh lemon juice

Handful of Brazil nuts and almonds.

Oolong tea or green with cinnamon.

Dinner

500ml fresh ice water with squeezed fresh lemon juice

Spoonful of Guacamole, shredded lean beef, peppers, steamed broccoli, rough cut cauliflower, soya beans and green beans.

Pre Bed

500ml fresh ice water with squeezed fresh lemon juice, or, small glass or red wine.

1 scoop of almond butter. Salad (leafy green salad – lettuce, rocket etc.) and grilled chicken. Drizzled with balsamic vinegar and a little macadamia oil or olive oil if necessary.

ONCE PER WEEK – Your Intermittent Fast

Intermittent Fasting – Popular For Bodybuilders, Can Women Benefit Also?

Surging in popularity throughout the USA, Canada and the United Kingdom in the world of natural bodybuilding is a dieting concept known as Intermittent Fasting. A form of dieting, or eating plan, made popular for the purpose of rapid weight loss and fat burning. Completely blowing all the well known and commonly accepted nutritional principles of bodybuilding, Intermittent Fasting, or IF, has become so popular as such a controversial hot topic, the spread of information on IF has almost become viral on social networking and blogging sites. Almost as much as the popular Paleo / Paleolothic / Caveman diet.

Can a diet, originating as a life extensionist diet, based on minimal, infrequent meals, be applicable to women aiming to slim down and lose weight rapidly, safely and in a healthy manner?

People utilising Intermittent Fasting techniques successfully, both female and male, have reported great increases in vitality, sex drive, energy, skin tone and appearance and a rapid slimming and toning effect, coupled with a dramatic loss of weight, while increasing lean muscle. Is this the holy grail of nutrition and diet?

One thing that is truly praised time and time again, is that Intermittent Fasting, has a massive impact on people determining the difference (which is truly huge) between physical hunger and mental / emotional hunger. Please do pay attention to this, as it is very important to ascertain the gross difference between both forms of hunger. For those of us often craving foods, especially chocolates and the like, we can easily determine when we are physically hungry and need food as fuel, or just emotionally, or psychologically hungry – which more often than not will always result in weight and fat gain.

No matter what diet you follow, whether you are interested in trying out IF, or another diet plan for slimming – it is critical to note that any successful nutritional program required you to eat more fresh, healthy, and less processed and packaged foods. And for you to exercise in a healthy, consistent, regular manner, as well as drinking plenty of pure water. Nothing is better for your health, body or mind, than lots of pure water.

Remember to drink a lot of plain, pure water through any day. Especially prior to, during and following your exercise program.

And remember, the principles of Intermittent Fasting is not just about skipping breakfast, it is all of the principles at play. Long periods of fasting (reducing insulin output), placing emphasis on calorie and portion control for fuel, and not emotional, or psychological eating, and eating mostly green and fibrous vegetables over any starchy carbohydrates.

We will soon be posting up much more information and detail specifically on the IF diet principles and how to execute variations on the IF diet for maximum weight loss and slimming.

Finish eating around 6PM. FAST and restrict any food intake until the following day at around 1PM. This is the kind of metabolic fasting I believe in, and it works. You can do this two to three times a week if necessary to accelerate body re-composition, though I’m not a massive believer of full blown Lean Gains style fasting.

Then during the eating portion of the day (the 8 hour window breaking the fast) you should consume a large quantity of very healthy, natural foods – think lean meats, chicken, sea food, fish and a lot of high fibre, slow release carbohydrates – mainly green vegetables, and nuts and seeds.

Here is a list of foods that you can utilise on your diet, and combine in any combination really to elicit perfect responses from your insulin, causing sustained energy, stable blood sugar, and maximising your fat loss effects.

Protein Sources

Egg whites

Chicken Breast/Thigh

Fish

Beef

Pork

Carbohydrate Sources

Lentils

Black Beans

Red Beans

Soya Beans

Borlotti Beans

Fibres and Vegetables

Spinach

Broccoli

Cauliflower

Sauerkraut

Asparagus

Peas

Green Beans

Condiments and Complimentary

Guacamole

Balsamic Vinegar

Garlic Powder

Pepper

Salsa (no salt or sugar)

Oils and Fats

Macadamia Oil

Grape-seed Oil

Brazil Nuts

Almonds

Almond Butter

Drinks

Pure Water – w/fresh squeezed lemons

Oolong Tea – w/fresh squeezed lemons

Green Tea – w/fresh squeezed lemons

Yerbe Mate Tea – w/fresh squeezed lemons

Red Wine

Fresh grapefruit juice (applicable on re-feeding days only)

Supplements That Actually Work

Cissus Quadrangularis – USP Labs Super Cissus

Policosanol – 20mg

Alpha Lipoic Acid (r isomer preferably) – 300mg

EGCG from Green Tea Extract – 325mg

Garlic – 200mg

BCAA (zero carb powder)

Probiotics

Krealkalyn creatine

Glutamine