Lean Living

Ever wonder whether there is a miracle food to health and weight loss? The answer is yes, and the food is greens. Greens not only pack nutrition and mega-vitamins, they support weight loss, increase muscle gain, improve brain function, and even ward off cancer. There is a variety of greens ranging from mild to spicy in flavor that can be prepared in a multitude of ways for a delicious and diverse meal plan.
Spinach

You’re probably very familiar with spinach. If not, it’s an easy green to work with and is delicious eaten raw or cooked. Saute, steam, or flash-boil and add to your favorite vegetable medley and lean protein.

Arugula

Arugula is my favorite green. It has a rich, peppery flavor and adds a wonderful zing to any salad or sandwich. Place poached eggs over a bed of arugula for a fabulous breakfast or bake it onto a pizza with roasted garlic for a delicious dinner.

Kale (Purple Kale, Russian Kale, Lacinato Kale)

Yes, kale can be eaten. No, it’s not just decoration for buffet platters. This curly plant from the cabbage family has green or purple leaves depending on the variety. Eat a lot of it. Kale contains sulforaphane, a powerful anti-cancer chemical, that is best maintained during steaming or sauteing.

Collard Greens

So many of us think of collard greens in their Southern version – alongside fatty meats like ham or bacon. But collards are so packed with anti-cancer properties and antioxidants, it’s a shame to counteract their healthy aspects with unhealthy meats. Treat them like grape leaves and stuff the whole blanched leaves with lemon and mint rice and pine nuts for a Mediterranean inspired meal.

Turnip Greens

Like beets, turnips produce a leafy top that is wonderful to eat. Turnip greens are excellent when wilted in olive oil. Try sauteing shallots and red pepper flakes to release a rich, spicy aroma before tossing in the turnip greens. Add some Dijon mustard and chicken stock near the end to spice up your greens and make them succulent.

Beet Greens

Beets are a beautiful red root vegetable you should also know, but don’t forget about their lovely green tops! The beet greens are delicious when sauteed with oil and garlic and tossed with a red wine vinaigrette. Pair with the roasted beets themselves. Feeling extra wild? Add a few blue cheese crumbles for a stellar treat.

Mustard Greens

Mustard greens are at their peak from January through April, so now is the perfect time to acquaint yourself! They have a bitter, peppery flavor, and taste incredible when wilted with sweated onions and salt. Splash the greens with lemon just before eating.

Sorrel

Sorrel has a juicy, lemony flavor that brightens any mixed green salad. For a Polish twist, add sorrel at the last minute to a stock of hot water, chopped veggies (carrots, celery, leek), and boiled meat on the bone. Salt, pepper, and garlic to taste.

Mâche (Lamb’s quarter, Lamb’s lettuce, Field salad)

Mâche gets its many nicknames by mostly being considered a weed eaten by sheep. I first encountered this dark, soft textured plant while working on an organic farm. It grew as a weed throughout the farm and was washed and sold to our customers’ delight. Enjoy it in a mixed green salad with arugula and spinach and top with a light vinaigrette.

Swiss Chard (Rainbow Swiss Chard, Red Chard)

Swiss chard is a delight to cook with, because the stalks come in a variety of lovely reds and yellows. Separate the stalks from the leaves, but don’t toss the stalks! Saute them to soften and when they are mostly cooked, throw in the leaves until wilted. Swiss chard shines in lentil soup.

Dandelion Greens

Yes, the greens on those annoying yellow weeds are edible. But please, don’t harvest them just anywhere. They are often sprayed with harmful pesticides and are not safe to eat. Buy them from your local organic farmer or pick them from your own yard (if you don’t use pesticides). The leaves have a bitter taste and pair well with rich foods like eggs, pototoes, or cheeses. Try wilting your greens with garlic and topping with poached eggs and herbed goat cheese for a killer breakfast.

Pea Greens (Pea shoots)

Pea greens are the leaves and tendrils of the pea plant. A delightful sign of spring, pea greens are enjoyed raw in a mesclun salad and tossed with a lemon vinaigrette.

Fava Leaves

The leaves of fava beans are not only edible, they’re delicious. Though similar to spinach in texture, their flavor is a bit milder and sweeter. Treat them as you would spinach while cooking for an unexpected flavor twist.

Broccoli Rabe (Rapini)

Broccoli rabe is a nutty, earthy green that does well when blanched. Like the rest of the greens, rapini tastes wonderful sauteed with garlic and tossed with lemon, but it’s also a tasty addition to homemade pizzas.

By Avril Young, Registered Dietitian, LDN, NASM CPT

Many of my clients show me food records that have 60%+ of their calories coming from carbs. Now if you are an athlete of normal weight, that’s not necessarily a problem. But if you are trying to lose fat, it’s a different story. If your food intake is that high in carbs, it’s likely not high enough in protein. Adequate protein is important for 3 reasons: improved satiety, increased thermic affect of food and maintenance of lean body mass. Protein takes longer to digest than carbohydrates and fat, therefore adequate protein with each meal and snack can lead you to fell more satisfied. Additionally, the body works harder to digest protein than it does to digest carbs and fat. In fact, 3 to 4 times as many calories are burned during protein digestion. Finally, as you lose weight, you want to limit this to mostly fat. Consuming adequate protein to meet your body’s needs can help you do this by ensuring that you aren’t breaking down muscle for energy during periods of reduced calorie consumption. Aim to include protein with each meal and snack from sources such as meat, fish, eggs, milk, yogurt, cheese, beans, nuts, protein powders and vegetables.

The way you feel and how others react to you has as much to do with what you say as it does with what your body is communicating while you speak, but do not confuse body composition with body language because it’s your posture not your percentage body fat that determines what message you will send. Your body language has a profound effect on you and the people around you. This is so true that half our brains are dedicated to interpreting body language and not words. That’s why we have a left brain and a right brain because before humans used spoken word we communicated using body language.

I’m sure that you can read body language, but how good are you at speaking it? Not sure? The good news is body language can be learned just like learning a spoken language and it just as important too because before you speak a single word to someone, they have already made a judgment about you based on your body language alone. It’s just human nature.

It’s a language of movement, poise and performance. Those who are most fluent in this body language will also excel in activities like sports, combat and the arts like dance and music. You can also use it to influence others, improving your posture will even help you make friends.

Ultimate Body Press exercises help you with your body language in two ways. First, they give you strength and help you build muscle quickly, boosting your metabolism and helping you lose fat. Learning these exercises will teach you how to develop and maintain the amazing instrument that is your own human body.

Finally our exercises teach you about body language and posture. You will develop a new feeling of control over all parts of your body so that you can move with great precision and power. You will look different, feel different and move differently, changing the way you feel and how others react to you.

According to new research published in the Journal of the American Medical Association, exercise and a Mediterranean-style diet full of fruits and vegetables could help to reduce the chance of mental health decline as one ages. To measure these findings, researchers tracked the exercise and eating habits of more than 1,800 adults between 1992 and 2006, noting how strictly each participant stuck to a regular exercise routine and a diet rich in fruits, vegetables, lean fish, and olive oil. People who closely followed the diet reduced their risk of developing Alzheimer’s disease by 40 percent, and those who exercised most reduced their risk by 33 percent, compared to adults who didn’t follow the diet or who did not exercise, the Wall Street Journal writes. As a result of these findings, more and more doctors and nutritionists are recommending that people with higher risks of cognitive degeneration focus on developing a regular exercise plan, as well as encouraging a diet that’s rich with specific foods like fish, olive oil, olives, polenta, whole grain pasta, grapes, spinach, tomatoes, nuts, yogurt, beans, garlic, and broccoli.

At Ultimate Body Press our motto is that the ultimate body is “More Than Fit”. That means not only do we want to help you build a great looking body, we want you to have a body that works great too so you can run farther, play harder and have more fun. We want you to have strength and speed.

A perfect way to combine these two ideals into a simple workout is to take your favorite cardio activity like running and combine it with a quick strength training workout. This is a Quick Pump routine to get the blood flowing before your run. Simply breeze through a couple sets of dips, pull ups, ring pushups and one arm rows on your way out the door for a nice long run. The Quick Pump routine is also a great way to burn off the maximum number of calories from one workout. The strength training spikes your metabolism and a long run at a comfortable pace puts your body into fat burning autopilot.

We talk a lot about protein shakes on this blog because they are a convenient and timely way to get the nutrition your body needs to grow stronger and stay healthy. Which brand of protein you use is less important than actually drinking the shakes consistently. The best time to have a shake is for breakfast because the added protein kick starts your metabolism for the day or right after a workout because that is when your body is most in need of protein for building new muscle.

One drawback to cheaper brands of protein is they will often have a sort of chalky flavor that is not very appealing. Fortunately, there is a very simple and affordable way to fix this problem. Simply add all or part of a banana and a spoon full of non-fat yogurt to your shake. The texture and flavor of these two ingredients turns any bargain brand protein powder into a smooth and delicious shake.

Aging happens to all of us, but it doesn’t have to be a factor in your body’s ability to perform. There are things that you can start doing now that can pay off later as you begin to age. With the right combination of diet, exercise, and setting goals, you can maintain a younger, better performing body well into your golden years. In a recent interview with triathlon favorite Debi Bernardes, US News & World Report asked what secrets the athlete had for staying young and maintaining a healthy physique. Bernardes is 50 years old and has finished fifth among amateur females in a recent Washington, D.C. competition. Her interview showcased these three factors that can make all the difference:

Diet

Maintaining a healthy weight throughout your lifetime will be crucial, but those who are aging should be mindful of their protein intake and how it can assist in weight control. The best thing to do is to work with a nutritionist to design a plan that can work for your body’s unique needs.

Conditioning

General strength training and conditioning will be key in maintaining strength and muscle tone as you age. Older adults, in particular, have a tendency to forget various muscle groups and compensate with others, making their technique and stride change dramatically. Try to work all of your muscle groups for better, longer lasting results.

Set Goals

To get the most out of each and every workout, set long and short-term goals for yourself. Give yourself a reason to go to the gym, make time for strength training, or for choosing a healthier diet. By keeping focused on your goals, you’ll be less likely to waste time, fall into old habits, or neglect your health as you age.

Walk

Whether you wander around the halls in the air conditioning or get a breath of fresh air, walking is a smart way to get your body moving. The best time for many is during their lunch break; take 30 minutes for food and 30 minutes to walk (or 15/15, however your lunch is split).

Exercise in Place

While at your desk, waiting in line, or even in the car, you can do some exercise. All you have to do is tighten and release your abs and glutes in 3 to 5 second intervals. That’s it. No stretching, no equipment. Just tense your muscles for as long as you can, release, and repeat.

Use TV Time

While watching your favorite show, you have the opportunity to squeeze in a work out. Do simple exercises like leg lifts, crunches,  dips or stretches. Sounds like too much? Work out during every commercial break instead. You’ll be surprised at the difference.

We all have our favorite high protein foods like eggs, tuna, and chicken, but while these are great sources of protein, that are not meals in themselves and will not keep you full for long.  What if there was a secret ingredient that could take any ordinary serving of protein and turn it into a delicious meal packed with nutritional value?

Well, there is such an ingredient and your secret weapon is beans.  If you are feeling a little like Jack and the Beanstalk right now, keep reading because beans are the perfect partner for your high protein plate.  They are cheap, like cheaper than BK’s Value Menu cheap, convenient because they come in a can and add rich flavor and texture to any meal.  Beans also have the perfect metabolic combination of protein which helps build muscle and slow digesting fiber that brings a good feeling of fullness and will not send your blood sugar through the roof.  A 2/3 cup serving of beans has about 10 grams of protein and 7 grams of fiber.  To prepare, simply open the can and rinse the beans in a colander.

Secret Weapons for Breakfast

Scramble a couple eggs and serve them with black beans.  Microwave the beans for 1 minute in a bowl with a little salt, pepper, a little olive oil and garlic (powdered or fresh). I use a garlic press for convenience.  Add some hot sauce and you’ve got Huevos Rancheros.  Arriba! You’ve taken a boring breakfast and made it into something rich and delicious in minutes. 

Secret Weapons for Lunch

Tuna salad is a staple of my high protein diet, but it can get a little too fishy if I make it the same way day in and day out.  Try a can of solid white albacore tuna mixed with half a can of cannellini beans (also known as white kidney beans) salt, pepper, diced red onion, juice of half a lemon, olive oil and some dried dill.  If it isn’t tangy enough for you, add some red wine vinegar.  This tuna salad has a fresh, crisp flavor that is way healthier than the mayonnaise alternative.

Secret Weapons for Dinner

Jamaican style grilled chicken and black beans is best served with sand between your toes, a Caribbean cocktail in one hand and a some Bob Marley playing in the background.  Season the chicken with jerk sauce and grill. You can get jerk seasoning as a liquid marinade, paste or dry rub.  I prefer the paste or the dry rub.  Prepare the beans just like the breakfast meal except, this time also add paprika and a little lime juice.   All kidding aside, you will need a cool beverage with this one because it’s a little spicy!

When you need to give your metabolism a much needed boost to burn off those extra calories, try out one of these five trusted methods of turning the heat up on your calorie burning power.

1. Exercise More

   According to Gary Miller, Ph.D., an associate professor of health and exercise science at Wake Forest University, exercising more often can help to spike your metabolism. “It’s not a huge spike, but it makes a difference,” he says in an interview with Cooking Light magazine. To maximize your weight loss potential, try exercising before eating.

2. Work Out with Weights

   During weight training, muscle tissue is stressed then repaired, causing a bodily reaction that boosts metabolism. To maximize your fitness levels, try using Strength Training Workouts coupled with weight lifting.

3. Practice Portion Control

   Eating large amounts of food overloads your metabolism with a surplus of unusable energy. Use a food scale or measuring cups to identify the right size of your favorite foods.

4. Eat Smaller Meals Often

   Some experts recommend eating smaller meals throughout the day, known as grazing. “Grazing helps normalize blood sugar levels rather than producing three large spikes, which is what happens eating three meals a day,” says Nick Flynn, Ph.D., associate professor of biochemistry at Angelo State University.

5. Laugh!

   When researchers from Vanderbilt University in Nashville, Tennessee, put people into a “metabolic chamber” (a small room that measures heat output in order to calculate a person’s metabolic rate) and showed them funny videos, the subjects’ metabolic rates rose by 10 to 40 calories.