Do gluten free diets help with weight loss?

Gluten free diets are not always helpful in weight loss. My opinion of course, but some of those items are processed, sometimes have more calories. Like any other food, look at the nutrition panel, and the ingredients. If you don't know what they are, do you really want that ingredient in your body? I found this gluten safe list, it may not have everything, but it's a start.

What's up Cellulite?

Cellulite sucks. We try everything from creams, to liposuctions (known to actually make the appearance worse), to whatever else promises us the elimination of celluite. So do any of them actually work? Are you ready for this- No. There has not been research supports their long-term effectiveness.

So what is cellulite? It is known as a condition that has areas of underlying fat deposits. If you really want to know the technical names adiposis edematosa, dermopanniculosis deformans, status protrusus cutis, and gynoid lipodystrophy. A bit much for me though, so I refer it mostly to cottage cheese skin, hail damage, or mattress phenomenon.


Ok, so let's take a look at the skin anatomy (look below).

Epidermis:outermost layer
Dermis: right under your epidermis. The dermis is filled with hair particles, blood vessels, sweat glands, nerves, and connective tissue.
Finally the three layers of subcutaneous(beneath the skin):
Uppermost: This is generally decscribed as fat cell chambers seperated by conncective tissue. From here you have tiny projections of fat cells that protrude into the dermis. This creates unevenness of this subcutaneous fat and thus gives the skin the bumpy appearance known as cellulite.

Cellulite tends to hit after puberty, and it generally affects women more than men.
Why is that? Well, women typically have more body fat than men, but mainly because the bands that connect the skin and muscles on both men and women are different. The bands are thicker on men, they have more of them and form a crisscross pattern whereas women's are vertical.  Since they are thicker, men's fat is keep in place.

Some theories of causes taken from medicalnews.com are as follows:

Hormonal factors - hormones likely play an important role in cellulite development. Many believe estrogen, insulin, noradrenaline, thyroid hormones, and prolactin are part of the cellulite production process.

Genetics - certain genes are required for cellulite development. Genes may predispose an individual to particular characteristics associated with cellulite, such as gender, race, slow metabolism, distribution of fat just underneath the skin, and circulatory insufficiency.

Diet - people who eat too much fat, carbs, or salt and too little fiber are likely to have greater amounts of cellulite.

Lifestyle factors - cellulite may be more prevalent in smokers, those who do not exercise, and those who sit or stand in one position for long periods of time.

Clothing - underwear with tight elastic across the buttocks (limiting blood flow) may contribute to the formation of cellulite. Think about THONGS ladies!! :D

So what can we do? Well, studies have shown that less body fat seems to equal in less cellulite. So, incoporate a well balanced healthy diet with aerobic exercise and strength training. Be consistent with this, and make it part of your lifestyle. Don't fall for those quick fixes. They never work!

Sources:http://www.drlenkravitz.com; livestrong.com

Snack Saturday- Pizza Fresco

This recipe comes from one of my followers on Facebook! It's quick, easy, and healthy!

PIZZA FRESCO

Ingredients:

Tomatoes

Thin Rounds whole wheat bread 

Italian herb seasoning

Parmesan Cheese

Set oven to 350

Place rounds on a cookie sheet

Cut up a tomato in several slices, place one slice of tomato on each thin round

Add cheese on top of tomato - it can be grated parma, or any kind of shredded cheese you like.

Add Italian herb seasoning on each thin round

Put in the oven, and leave in there until the cheese melts. About 5 mins or so.

ENJOY!!

Eating before and after a workout

Eating right can give your workout the umph it needs or reach that 100th push-up. Whatever you are doing, eating right affects your performance in that activity.

So, the big question- What should I eat before and after a workout?

Remember that your body is like a car. A car needs gas to work, and just like  a radiator your body needs water to. With that said your body needs lean protein to build and maintain muscle, complex carbohydrates for energy, healthy fats, and fluids.

Below are a few tips to try, and foods to eat before and after your workout.

Morning workout:

After being asleep for 7+ hours, your body needs to feed to jump start the metabolism. Within 30 minutes to an hour of waking up, try having a few handfuls of cereal (I like Oatmeal Squares by Quaker), oatmeal, or a banana.

Post morning workout:

Something with peanut butter, like graham crackers. Also a glass low fat milk- chocolate also is fantastic! I personally like to take peanut butter on a piece of whole grain bread with a little bit of orange blossom honey is great!

Afternoon Workout:

A light snack will help you get through your workout. A piece of fruit like an apple/banana with peanut butter, with an egg.

Post afternoon workout:

A handful of almonds, yogurt, orange, or even bell peppers. I love taking raw bell peppers, cutting them up and eating them. They are full of vitamins and antioxidents. Be careful though, sometimes they can give you heartburn. :)

Evening workout:

You can eat the same as the afternoon workout, and for post workout a smoothie is great, or some plain yogurt with fruit is fantastic.

Everyone is different. These are just some suggestions that have kept me going when I work out at different times. I teach aerobic classes everyday, so I need as much fuel as I can, and it has to be easy for me to prepare.

See what works for you, experiment with your food. I do recommend avoiding foods that are hign in fat or are spicy. You will either get a stomach ache, or just feel like crap after 10 minutes into your workout.

Whatever your choice, make it work for you!

 

Challenge of the month- Squat n Crunch

Crunches

Muscles: core

Lie on mat with lower legs on bench. Place hands behind neck or head.

Flex waist to raise upper torso from mat. Keep low back on mat and raise torso up as high as possible. Return until back of shoulders contact mat. Repeat.

Squats

Muscles: quads, glutes, hamstrings, core

Stand with feet hip distance apart with your toes, knees and hips in a straight line.Pull your belly button towards your spine and contract your abdominal muscles.Slowly lower your body, as though you are sitting in a chair. If you can, go down until your butt is in line with your knees (knees at 90 degree angles). If you can't go down that low, go as low as you can. Repeat

As with all forms of exercise, you should consult with your physician or healthcare professional before undertaking any of the fitness training discussed in this blog. Any application of the techniques, ideas, and suggestions in this blog should be used as a guideline. Always do a proper warm-up, stretch, and cool-down.