Monday, August 10, 2015

Daily Protein Requirements for Men and Women

I always hear cut down on the carbs and just eat protein so I always wonder what is the right amount of protein to eat. This great article finally answers this question and breaks it down for men and women!
What are the Daily Protein Requirements for Men and Women? The average man in the United States consumes about 100 grams of protein per day, while the average woman takes in approximately 70 grams, according to the National Health and Nutrition Examination Survey. The amount of protein you need daily really is dependent on your gender and activity level, as well as your goals because this determines your total caloric intake which has an effect on the amount of protein you need to consume.
The Institute of Health and Nutrition finding is that for general health, men should get around 56 grams of protein per day and that women should get around 46 grams. It is also important to know that the human body cannot properly utilize more than 20 grams of protein in one consumption. Therefore the grams should be spread out throughout the day in smaller doses. When consuming protein it needs to be of higher quality to ensure that you are getting the nine essential amino acids that are needed but your body cannot produce on its own. Meat, fish and poultry provide all of the amino acids, but if you are a vegetarian, you can combine foods, such as rice and beans, or whole-grain bread and peanut butter, to get a complete array of amino acids. Shakeology which is a total nutrition shake, will also provide all the nutrients you need from the protein to the amino acids. Including this shake in your daily nutrition will help you reach your protein needs without overloading the body with hard to digest animal proteins.
It is also recommended that 10 to 30 percent of your total calories comes from protein. This guideline is general and is dependent on goals. Example: 1,800 calories per day, 180 to 540 of those calories should be from protein. Each gram of protein is 4 calories. This would put your consumption at 45 to 135 grams of protein. This proves why it is dependent on gender, activity level, and personal goals.
Most People Get Too Much Protein
To avoid weight gain, water retention and extra wear and tear on your digestive system, do not take in more protein than recommended. Your body will only use the protein it needs and can process at one time. If you are consuming more than your body needs you will either store it as excess fat or eliminate it. Therefore consuming too much at one time is bad for your body and a waste of money.
Eating large amounts of meat and animal protein each day can be especially unhealthy and hard on the body. Animal products should be eaten in moderation. Plant-based proteins, such as beans, whole grains and legumes are choices that keep the protein levels where you want them and provide a lot of other nutrients. Of course eating a variety of protein sources ensures your body balanced nutrition with all the essential amino acids and prevents it from being bogged down when there is too much of one food item.
Best Result with Your Protein Consumption
Most people don’t realize this, but the muscle gains and recovery do not come from just protein. You need to have a balanced proportion of proteins with complex carbohydrates for your body to actually assimilate the protein for muscle gains and recovery. Therefore you need to consume protein in small amounts, keeping the total grams in one sitting to no more than 20, and include carbohydrates that will optimize protein utilization. This is why we mention plant-based protein sources, as they provide both protein and carbohydrates.
If you are looking at supplements for help getting good protein and carbohydrates you want to use something that is natural and does not have additives or artificial sugars and ingredients. Two of the best sources of high quality supplements are the superfood shake Shakeology, and Beachbody’s Recharge and Recover Protein from their Performance Nutrition Line. These products are clean, high quality protein sources that are perfectly balanced with carbohydrates for optimal assimilation of the protein and super nutrient dense carbohydrates to aid in the process of muscle gain and recovery. When you are providing your body the proper macronutrient quantities, you will get the greatest results. Too much or too little will keep you from having the gains and results you are looking to obtain.
With the knowledge of protein requirements and overall balanced nutrition, great things will happen for you.

Monday, August 3, 2015

Health Effects of Caffeine

I am not a big coffee drinker but this great article reminds me why I shouldn't start now and why I am glad I don't HAVE to have a cup to start my morning off right.


Health Effects of Caffeine

Caffeine has its perks, but it can pose problems as well. The best thing you can do is to find out how much is too much for you, as well as the overall health effects of caffeine. Once you know the health effects of caffeine you can properly determine whether you need to curb your consumption.
Do you rely on caffeine to wake you up and keep you going? Well you aren’t alone. Caffeine is used by millions of people every day to increase wakefulness, alleviate fatigue, and improve concentration and focus. This can be a problem.
Caffeine is a powerful stimulant, and it can be used to improve physical strength and endurance if used properly, but it can also have some very bad side effects on your health if over used and over consumed.

Where can caffeine be found and is there a difference?

 Caffeine is found in Coffee, Green Teas, Energy Drinks, soda, and in a pill form. Caffeine that you find in soda, pill form, or in the majority of energy drinks are synthetic versions of caffeine which is not a form of caffeine you want to be consuming. Then add the sugar levels that are in soda and most energy drinks, and you are on the road to weight gain and an unhealthy body. If you are going to consume caffeine it should only come from coffee, green tea, or if you are using an energy drink you need to verify that it is coming from green tea or other natural herbs that have been found safe for consumption. The cleanest most natural energy drink on the market is Energize by Beachbody. This product can found in their top selling Performance Nutrition Line.

How much is too much and what are the health effects of caffeine?

Some science says that up to 400 milligrams (mg) of caffeine a day appears to be safe for most healthy adults. The key word here is “Appears”. The newest science has shown that low doses of caffeine may have beneficial effects on the body, where high doses can hinder how the body operates.
Caffeine dosages really should be tailored to each individual. If you are new to caffeine or supplements that contain caffeine, keeping consumption at 100 mg or lower per dose would be a good idea. Typically, 200 mg or less of caffeine has shown to have fat-burning and performance improvement properties. Heavy caffeine use can cause unpleasant side effects, and caffeine may not be a good choice for people who are highly sensitive to its effects or who take certain medications.
Heavy daily caffeine use that is more than 400 mg a day may cause side effects such as: Insomnia, Nervousness, Restlessness, Irritability, Digestion issues and Bloating, Fast Heart Rate, Muscle Tremors, and Weight gain just to name a few.
High doses have been found to not improve performance or aid in fat burning because it causes sedation and relaxation effects by triggering those receptors in the brain. It also creates an inhibition of serotonin levels, acetylcholine, and your adrenaline system. When this happens to these systems you will see slowing in performance, and fat burning abilities.
Of course you only want the health effects of caffeine that are good. So you may need to take a look at your consumption and see how you can curb your caffeine habit to bring your consumption to the levels that will have a positive benefit.
Depending on your consumption, cutting back on caffeine can be challenging. An abrupt decrease in caffeine may cause withdrawal symptoms, such as headaches, fatigue, irritability and nervousness. Fortunately, these symptoms are usually mild and resolve after a few days.
To have health effects of caffeine that will benefit you, try these tips to get your consumption in line:
  • Keep tabs. Start paying attention to how much caffeine you’re getting from foods and beverages. It may be more than you think. Read labels carefully. Even then, your estimate may be a little low because not all foods or drinks list caffeine.
  • Cut back. Remember to do it gradually. Decrease the amount by a few ounces each day. Avoid drinking caffeinated beverages late in the day. This will help your body get used to the lower levels of caffeine and lessen potential withdrawal effects.
  • Go decaf. Most decaffeinated beverages look and taste the same as their caffeinated counterparts.
  • Shorten the brew time or go herbal. When making tea, brew it for less time. This cuts down on its caffeine content. Choose herbal teas that don’t have caffeine.
  • Check the bottle. Some over-the-counter pain relievers contain caffeine, and can be as much as 130 mg of caffeine in one dose. Look for caffeine-free pain relievers instead.
The bottom line is that caffeine can be a part of your daily routine if consumed at doses that benefit your health versus hinder it. When done this way, most of the time it doesn’t pose a health problem. Be mindful of those situations in which you need to curtail your caffeine habit. If you plan on using nutritional supplements that have caffeine make sure that is a high quality product that uses naturally low doses of caffeine, such as the Energize from the Beachbody Performance Line. Also keep in mind that when consuming these products you may have to keep your other caffeine beverages to lower levels.
When taking these things into consideration it will provide you the positive health effects of caffeine versus negative effects.
http://www.gettingfittogether.com/HEALTH-EFFECTS-OF-CAFFEINE/#!376

Friday, July 10, 2015

Healthy Dinner Ideas: Easy Peasy!

What holds YOU back from eating healthy? Having a plan on what to eat healthy is my biggest struggle! It is much easier to go out to eat than figure out what to make. Well this article takes care of that for the next 7 days.

Healthy Dinner Ideas: Easy Peasy!

Are you breaking into cold sweats because summer is just around the corner and you are thinking about bikinis and shorts? Well you’re definitely not alone. How about coming up with Healthy Dinner Ideas? Fear not! You haven’t missed the boat yet. You can get your body back into summer shape and you can still do it the good old-fashioned way, with balanced nutrition and exercise. The best part is unlike the old days, you don’t have to spend months and months waiting for results. If you couple these healthy dinner ideas with workouts like The 21 Day Fix Extreme, you’ll be summer-ready in a few weeks.

Check out this seven day healthy dinner idea meal plan:

Monday: Quinoa Salad with Salmon:
  •        8-ounce Salmon fillet (skin-on)
  • Salt & Pepper to taste
  • 1 tablespoon olive oil
  • 1/2 cup uncooked Quinoa
  • 1 cup halved grape tomatoes
  • 1 cubed cucumber
  • 1/2 cup red onion (optional)
  • 1/2 cup chopped basil
  • 1/4 cup red wine vinegar
  • 1/4 cup extra-virgin olive oil
Cook Quinoa according to box directions. Season salmon, heat a tablespoon of oil over high heat. Cook the salmon skin side down for 2 minutes. Lower heat to medium and cook for 3-4 more minutes until skin is golden. Flip salmon and cook 2 more minutes. Remove salmon from heat, flake apart, and add all ingredients including cooked quinoa to a bowl. Gently stir all ingredients together.

Tuesday: Whole Wheat Spaghetti with Lean Turkey Meat Sauce
  • 1 lb. lean turkey
  • 1 onion
  • 1 tbsp. olive oil
  • tsp. garlic powder
  • 1 tbsp. Worcestershire sauce
  • 1 jar prepared spaghetti sauce
  • 1 lb. whole wheat spaghetti noodles
Saute’ onion for five minutes in olive oil, add ingredients through 5, and boil noodles in salted water per box directions. Serve one cup of noodles with one cup of sauce.

Wednesday: Turkey Taco Salad
  • 1 lb. lean ground turkey
  • 1 package of Lawry’s Taco Seasoning
  • 1 tbsp. olive oil
  • 1 can vegetarian fat-free refried beans or black beans
  • 1 cup low-fat shredded mexican cheese blend
  • 1 cup prepared salsa or pico de gallo
  • 1/4 cup low-fat sour cream
  • 1 bag shredded lettuce (lettuce of your choice)
Sauté turkey in olive oil with seasonings until brown. Heat beans. Assemble with lettuce as the base, top with taco meat, beans, cheese, salsa, and sour cream. Enjoy!

Thursday: Grilled Pork Loin Medallions with Garlic Lemon-Pepper Asparagus
  • 1 pound boneless pork loin cut into 1/4 inch medallions
  • salt & pepper to taste
  • 3 tbsp. olive oil
  • 2 garlic cloves
  • 1 bunch of asparagus
  • 1 tbsp. lemon-pepper seasoning
Cut and season pork. Heat a grill pan with 1 tbsp. olive oil. Add pork to grill pan and grill for 3 minutes on the first side, and 2 minutes on the other side. Add asparagus to a large saute pan with 1 cup of water for 5 minutes. Drain water, add remaining olive oil, and season with minced garlic and lemon-pepper seasonings. Cook about 2 more minutes or until desired level of doneness.

Friday: Grilled Chicken with broccoli and corn
  • 1 cup Lawry’s Herb & Garlic 30 minute marinade
  • 2 boneless skinless chicken breast
  • 1 tbsp. olive oil
  • 2 ears of corn
  • 2 cups of broccoli
Marinate chicken for 30 minutes. Shuck corn and lightly coat with olive oil then wrap corn in foil. Add marinated chicken to a hot grill along with foil wrapped corn. Grill chicken until a meat thermometer reads 160 degrees. Corn needs about 15 minutes. Steam broccoli for five minutes while allowing the chicken breasts to rest.

Saturday: Summer Spaghetti with Light Caprice Salad
  • 1 lb. angel hair or spaghetti (thin spaghetti) noodles
  • sliced summer squash
  • sliced zucchini
  • 2 carrots (shaved or peeled into thin strips)
  • 2 cloves minced garlic
  • 1 container cherry or grape tomatoes halved
  • 1 bunch of basil
  • 2 large beefsteak tomatoes
  • 1/3 cup low-fat mozzarella cheese
  • 1/4 cup balsamic vinegar
  • 1/4 cup extra virgin olive oil
  • salt & pepper to taste
Boil salted water. Saute ingredients 2-5 in a tbsp. of olive oil for 6 minutes. Add cherry tomatoes and half of the amount of basil for 2 minutes. Add noodles to water, boil no more than 6 minutes. Drain noodles and add to saute pan. Add tbsp. olive oil. Toss to combine.
Cut remaining basil into strips. Slice beefsteak tomatoes, sprinkle with mozzarella cheese and basil strips, drizzle with remaining oil, 1/4 cup of balsamic vinegar, and salt and pepper to taste.
Sunday: Sirloin Steak Kabobs with Grilled Polenta
  • 1 lb. boneless sirloin steak cut into cubes
  • 1 red bell pepper
  • 1 red onion
  • 1 zucchini
  • 1 squash
  • 1 pint cherry tomatoes
  • 1/4 cup olive oil
  • 18 ounce tube prepared polenta
Cut vegetables (other than tomatoes) and meat into even 1 inch pieces to ensure they cook at the same rate. Prepare kebabs alternating with meat and vegetables. Drizzle with 1/8 cup of olive oil, and season with salt and pepper. Cut polenta into 1/4 inch medallions, drizzle with oil, and season with salt and pepper. Cook polenta and kebabs on a hot grill. Start polenta first, after about 10 minutes add kebabs. Grill about 5 minutes per side.
Having a Beachbody isn’t out of reach this summer! Try these Healthy Dinner Ideas and you will be energized and be able to conquer any fitness routine and make your goals a reality.

http://www.gettingfittogether.com/healthy-dinner-ideas-easy-peasy/#!376

Monday, July 6, 2015

The Best Workout Programs for Busy Women

I used to think you had to work out everyday for an hour and could never fit the full hour in between work and home life. However this year I started doing 30 minute workouts each day and had great results. My diet started to change and the results kept me focused on my goals. I had to SHARE this article as it helps show you how important it is to make yourself a priority everyday even if its only 30 minutes.

The Best Workout Programs for Busy Women

Let’s face it…  Trying to figure out the best workout programs for busy women can be a HUGE challenge!  You have an active schedule and we know that you often have a busy life that keeps you dashing from place to place all day long. With a hectic schedule it is hard to fit in a visit to the gym. Plus the truth is, a lot of days you most likely don’t have the self-motivation get there. Waking up in the morning over an hour early just to cram in thirty minutes at the gym, doesn’t appeal to most. Heading to the gym on your lunch break, how does that sound? We all know that only works if the gym is close enough to your office to make that realistic. Then you have the stay-at-home moms who try to fit their workouts in between nap times, snacks, and all the responsibilities that come with being the parent home with the children all day. We get it! Sometimes it feels like you’re never going to find the time to get back in the shape you desire.
Let’s get real! You need a workout that will fit into your schedule and allow you to tone your body, trim your waistline, and get in shape from the privacy of your own home. There’s no need to go to the gym and waste 30-60 minutes of your time round trip to sort of get a workout. So how do you get the best workout? Beachbody On-Demand!

It offers the best videos for women and men, all gathered in one place. You have easy access 24/7, and all you have to do is choose the routine that works best for you (or design your own routine based around a selection of several different videos). Beachbody On-Demand offers plenty of workouts that are easy to incorporate into any schedule. Your biggest decision is to choose the time that works best for you! You can pull up any of a selection of videos and get your workout in whenever and wherever you want. Yes that is what I said…You can work out anywhere. Beachbody On-Demand can be streamed on your smart phone, tablet, or laptop. Simply log-in and access the library of programs.
You can choose from some of the most popular programs like P90X®, P90X2®, P90X3®, INSANITY®, TurboFire®, ChaLEAN Extreme®, Brazil Butt Lift®, 10-Minute Trainer®, and Hip Hop Abs®. All of them are available in the library for you to stream at your convenience. Another great feature is you get insider sneak peeks. With these sneak peeks you get access to try programs like PiYo®, 21 Day Fix®, Body Beast®, or FOCUS T25®. Plus, new titles are added to the library each month, so you’ll never run out of fun, exciting new workout routines that will help you get results. You get all of this for one low monthly fee.
It is time to stop feeling like you will never find a workout program that works for you. It is time to stop wasting money on gym membership. It is time to stop wasting time driving to and from the gym. Beachbody and the Beachbody Challenge is what you need to get results and save you time and money. Beachbody programs allow you to work out from home (saving time and money), get access to nutrition and meal planning membership benefits, and provides you with a FREE health, fitness, and nutrition coach. Tell me what gym membership ever gave you a FREE Coach?

http://www.gettingfittogether.com/the-best-workout-programs-for-busy-women/#!376

Monday, June 29, 2015

How to Eat Healthy While Traveling

I often travel for work and I know I have always struggled with finding healthy food while traveling not to mention how many summer vacations are coming up. This was such a great article with so many ideas on how to stay focused on your goals while traveling I had to share it; feel free to pass it on.

Eating healthy while traveling can be intimidating. Potential weight gain and feeling sluggish doesn’t have to be a part of your travel plans. As we all know, eating healthy on the road can be a challenge. It is easy to load up on the food that is easily accessible, and most of your meals will come from restaurants. Which all can lead to potential weight gain, sluggishness, and detriment to our bodies. So ultimately it will take a bit of pre-travel preparation on your part to make things a bit easier, which is absolutely worth it.
Here are a few suggestions. It truly starts with planning! If you are prepared you won’t be at the mercy of airplane meals or roadside food services. Packing a variety of snacks that easily transport can be as easy as packing all of your other belongings.
  1. Handmade individual trail mixes. You can custom make trail mix blends based on what nutrients your body needs.
  2. Pre-packaged trail mixes (choose clean, whole organic ingredients).
  3. Nuts and Dried fruits
  4. Healthy Meal Replacement Shake
  5. Raw food bars or good nutritious bars with clean ingredients
  6. Bananas, oranges, nectarines, and fruits that have an outer layer that protects the inner food.
Check out and download our book with other tips for eating healthy while traveling. 

SOME ADDITIONAL TIPS:

  1. It is always good to eat a healthy filling meal like a salad with lots of vegetables and some protein, or a vegetable burrito prior to your travel, so it can carry you for a bit longer of time frame.
  2. When eating at restaurants be sure to look for a health conscious salads and other grilled meats and vegetable options at mealtimes.
  3. Be sure to drink plenty of clean water while traveling. Your body needs the additional fluids to stay hydrated and properly digest the foods when it is out of your ordinary nutrition consumption.
Even with all of these preparations, eating healthy on the road while traveling can be difficult. You may find that eating less while traveling is helpful, in fact you can use traveling time as opportunity to fast a bit, and/or eat a vegetarian diet. It is a good way to give your digestive system a break for a few days. Though it can be challenging to find healthy foods outside of the home, do not be discouraged. There certainly are a number of products that can carry you through your travels.
Need help finding your way? How about an on-line meal planner, nutrition guide, health and nutrition coach, and 150 of Beachbody’s Top Rated Fitness Programs Streaming to your cell phone, pad device, or laptop for $2.99 per week, and you’re first month is FREE!

http://www.gettingfittogether.com/how-to-eat-healthy-while-traveling/#!376

Monday, June 15, 2015

Workout Routines for Women: Change Focus from Thin to Toned

I never thought about working out as getting toned rather than getting thin. Great article that really helps change your focus.

Workout Routines for Women: Change Focus from Thin to Toned

So the question of the day is, what are the best Workout Routines for Women. Men and women seek out very different routes when looking to get healthy. Most men are look to lift weights, building muscle, and tone their bodies, while most women simply focus on cardio to get thin.
Unfortunately, it should not be focused this way. If you work out with the right program that combines lifting weights and cardio you will create a healthy body that is toned and the proper weight. When that is the focus, that will create the appropriate weight and a healthy toned body. Remember success is not always the number on the scale, but really about how your clothes fit. As you lose weight and gain muscle your weight will fluctuate but it is what your body composition is doing that makes all the difference.
When you’re designing a workout plan, you should make sure that you incorporate weight lifting and other toning exercises. In fact, the most effective plan is to have cardio, resistance training, and a balanced nutrition plan.
Here’s good news, there are plenty of workouts that can be accomplished without the need to buy special workout equipment. If you have comfortable clothing that’s easy to move in and good athletic shoes, you’re already good to go! Using your body weight can be a good way to begin a training routine that will shape and tone your body.
So how do you get started? With a proper warm-up of course. A good warm up with calisthenics and dynamics moves is always the way to go. This means lightly jogging in place for a few minutes; do some jumping jacks; or turn on your favorite music and dance.
Now it is time to move on to an exercise routine that focuses on toning and cardio, or toning one day and cardio the next. The more you mix it up, the more likely you are to have results. A couple of options for fast results include the 21 Day Fix, which is designed to get you toned and back into shape fast. There is also Beachbody On-Demand which gives you access to a vast library of programs that allows you to find a workout that best suits your goals. Beachbody On-Demand allows you to change things up whenever you get bored. This will help keep you moving and motivate you to achieve your goals.
Finish it out with a Cool down. Once you’ve completed your worked out you don’t want to just stop. Instead, take a few minutes to stretch, relieving the tension in muscles that you’ve just worked hard.
Utilizing these program suggestions will help shift your focus from simply weight loss to toning. This shift will help you reach your goals and gain greater results.

http://www.gettingfittogether.com/workout-routines-for-women-change-focus-from-thin-to-toned/#!376

Friday, June 12, 2015

Eating Healthy On A Budget – Yes, It is Possible!

Does your budget hold you back from eating healthy? Think again YOU CAN eat healthy on a budget. Check out this amazing article showing how it is possible.

Eating Healthy On A Budget – Yes, It is Possible!

Eating healthy on a budget may often feel like an impossible challenge when you start walking through the grocery store. You look at the cost of healthy food, and start to wonder whether or not it’s really worth it. It is worth it, and YOU can eat healthy on a budget. You can fill your shopping cart with food that will fuel your mind and body without breaking the bank. The trick is to know how to do it.
Here are a couple tips to get you headed in the right direction.
  1. Have vegetarian days. Reduce the amount of meat you’re eating. When you reduce your meat consumption, you also reduce the amount of money that you’re spending, which in turn frees up funds in your budget for other healthy choices.
  1. Don’t buy pre-packaged food if you can avoid it. The healthiest nutrition is one that consists of natural, whole foods that have been acquired in their original state. That “fat free” or “low fat” packaged foods might be tempting, but they are packed full of artificial colors and flavors, not to mention being high in sodium and high in chemical compositions that you cannot even pronounce. You will be surprised by the budget difference when you pick up the individual ingredients for your favorite healthy treats instead of buying them ready-made for you. A good example is a container of hummus that costs around $4 can be made from a can of low-sodium beans ($1) and a handful of other ingredients that you may already have sitting around your home. Ready-to-serve oatmeal packets cost twice as much per serving than if you buy a big canister of oatmeal and sweeten it with honey. Plus it is just flat out healthier for you.
  1. Eat more fruits and vegetables. The high fiber content of most fruits and vegetables will actually help you feel full longer, which means that you’ll be less likely to come back and snack later. By adding fruits and vegetables to your nutrition, you not only decrease the amount that you’re eating, you also substantially increase your consumption of healthy nutrients that your body needs to function at its optimal level.
  1. Explore alternative sources of protein. Try out nut butters, beans, and Tempeh for healthier alternatives to eating large amounts of meat. Beans and Tempeh, in particular, are much less expensive but still have great nutritional benefits.
There are plenty of ways to stay within your budget and eat healthy. These are just a few strategies you can use to reduce your total at the grocery store.