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Some 48 hours after being put through Danica Patrick's fitness test by Danica Patrick herself - it's the basis for her upcoming book and the sort of thing that will occupy her time when retirement from racing comes - I wasn't constantly sore. But every time I stood up came a sharp reminder from my legs that Patrick had kicked my butt.

This was the workout: 100 air squats, 100 push-ups (on my knees), 100 butterfly sit-ups and 100 lunges, all timed to see how long it took to complete the set. That's the benchmark for more than 700 participants in the trial program for Patrick's "Pretty Intense" book, due out next year.

Her fitness challenge has been an ongoing project this season while balancing her NASCAR duties. Participants sent in "before" pictures of themselves and were given access to Patrick's 12-week fitness and "clean eating" program. The results, including "after" photos, will be part of the book.

With Patrick's driving days possibly nearing an end in the not-too-distant future, what might have seemed like an off-track hobby is being fast-tracked into something far bigger. She launched the clothing line "Warrior by Danica Patrick" on HSN after participating in the design process. And she developed the workouts and meal plans for the book.

Ask Patrick about how much longer she will race, and her reply doesn't suggest the question is off-target.

"As long as it's fun - and it hasn't been super fun lately," she said before the season started. "But every year I start the year, I always have hope that it's going to be the year that things are going to click. I understand my career hasn't progressed.

"Maybe it's regressed? Why is that? Am I worse driver than I was a couple of years ago? Probably not," she said. "I don't think anybody gets worse. So it's really a matter of all the factors around you."

Patrick turned 35 last month. She has been racing more than half her life, building her brand along the journey and using a marketing strategy that has made her one of the most recognized female athletes in the world despite her limited on-track success. She is ranked 29th through the first seven races of the season.

Patrick drives for one of NASCAR's top teams, but the sponsorship that was so easy to come by during earlier days - remember the GoDaddy TV ads? - is now a harder sell. Before the season, Stewart-Haas Racing and primary sponsor Nature's Bakery became embroiled in a lawsuit over missed payments by the sponsor and what Patrick did or didn't deliver on behalf of the brand. It was an 11th-hour loss of about $15 million and it shed light on how hard it is to sell even the most marketable of drivers.

Now in her fifth full season in NASCAR's top series, Patrick has yet to win a race and she only has six top-10 finishes in 161 starts.

Make no mistake: She can drive. She has led laps in both the Indianapolis 500 and the Daytona 500.

But her lone victory in the IndyCar Series came in 2008 and sticks out as a glaring reminder of how her superstar status outstrips her racing resume.

It's been a popular thought for some time that Patrick eventually would make the transition to a lifestyle career, maybe becoming some version of a Rachael Ray type. This much is true: Patrick appears capable of doing pretty much anything. She can whip up a five-course gourmet meal, pair wines, paint, and dress for either black tie events or black dirt at the race track.

Is carving out a space in the lucrative health and fitness business where she ultimately wants to be?

"Sure," she said after a long pause. "If I'm going to do all this and write a cookbook and a fitness program, I'll take this as far as I can to motivate people to be successful. The program works. I know it works."

After giving up dairy and gluten a few years ago, she really noticed the difference. She no longer would slog through a crummy afternoon and thought, "Man, today is just not my day."

"I just don't have those," she said. "The only thing that knocks me out now, sometimes, is allergies. But I don't get tired. I don't get full when I eat - and I eat all the time, too."

She is a firm believer in meal preparation, and almost always carries a cooler with healthy eating options. At Thanksgiving, she served a grain-free, dairy-free stuffing, and a cold salad of shaved brussels sprouts, toasted butternut squash and a homemade dressing.

She's gone from working out once per day to twice per day and now occasionally three times. When it comes to food, there's no such thing as a cheat day.

"Wine, and every now and again, I have too much. But that happens," she said. "But I don't ever, ever, not on purpose, cheat on food. It's a routine. When I eat like (crap), I feel like (crap). If you want to lose weight and lean out, you have to eat well."

There's been a trickledown effect on her inner circle.

Friends make elaborate breakfasts. They work out more. Boyfriend and fellow driver Ricky Stenhouse Jr. has completely changed his routines and auditioned last year for "American Ninja Warrior." Patrick's mother did the fitness challenge and has never felt better.

As for me, well, I'm not totally inactive but I wouldn't label myself a "fitness enthusiast."

I should have known I was in trouble when I arrived early for our side-by-side workout and found Patrick already warming up on the treadmill.

Or when she told me to tighten my shoelaces.

Or when she laughed out loud at my first attempt at a squat.

Truly, though, my biggest mistake was trying to keep up at the start. She was reeling off lunge after lunge in a race against the clock to beat her personal mark. It didn't take long for me to fall off her pace, and Patrick laughed later when she told me most people initially try to keep up, and instantly regret it.

I didn't finish the test. It seemed next to impossible when going head-to-head with Patrick, who completed the exercises in just over 9 minutes.

Afterward, Patrick the trainer scolded me - and offered a bit of insight into how she thinks about her own professional life.

"With racing, working out, you name it," Patrick said, "if you are not determined in your mind that you can do it, then you won't do it."

And her personal life? Well, the divorcee says she does want a family. Her April Fool's Day joke was to post a photo of herself and Stenhouse on her social media platforms suggesting they had gotten engaged.

She let it sit overnight before finally acknowledging, again on social media, it was a prank. She posted a photo of a tree swing Stenhouse had built her in the woods of their North Carolina estate.

Once so glamorous off the track, and so competitive and confrontational on it, these days Patrick is more like a love-struck, self-described hippy who preaches serenity and takes time to enjoy everything around her.

So when is that family coming? The proposal from Stenhouse?

"I got that under control," she smiled.

Read more:
Patrick races into fitness space - Huntington Herald Dispatch

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Posted: Apr. 17, 2017 7:25 am

QUINCY -- Sam Karoll's life experiences transcend his young age.

Karoll, 26, was born in Atlanta and adopted by Monty and Laura Karoll, of Quincy, when he was six months old.

"I was too young to remember when they actually started telling me," he said. "I always grew up knowing. I would say most adopted kids, when they're really young, have this mindset that when you start arguing with your parents they can't boss you around because they aren't your real parents. That was always a really mean thing to say, and I grew out of that pretty quick.

"I never found out who my birth parents are. I have no interest in them, but I did find out that I have two older brothers. I think about it all the time, what it would have been like growing up with brothers. It would be cool to meet them at some point, but what do you say to somebody you were supposed to spend every day of your life with for 18 years when you grew up in two completely different households?"

Being an outsider

In a predominantly Catholic city, the Karolls fall into the minority.

"Growing up, I was one of like five Jewish kids in this entire town," he said. "My nickname in high school was Jew,' because I was one of the only Jewish kids in high school. We lived in Israel for six months when I was a kid. I attended half a year of third grade here, dropped out of school and attended the fourth grade in Israel. The language barrier was the hardest thing. There were two kids in my class that could speak English that I could have a conversation with. Here I was the outsider because I'm Jewish. There I was the outsider because I'm American."

Sports were always a positive outlet for Karoll. The field unified all involved.

"I played soccer until I was a freshman in high school, but I was always a lot bigger than the rest of the soccer players," he said. "I actually ended up getting recruited by a couple kids on the football team. I was a defensive end, on special teams and occasionally on the offensive line. I liked tackling kids.

"When it comes to sports, I have an aggressive demeanor. I might be a little overly aggressive, but the second that practice was over, I would relax. I had that ability to just kind of shut things off. If I was able to take out all my anger on the football field or in a sport. I wasn't taking it out on anyone else throughout the day. Still now, working out is a way for me to vent."

After high school, his ideas for his future were endless. He considered going into the military, culinary school or following in the footsteps of his father and becoming a doctor. He chose Monmouth College and sought to continue his football career there.

"I tore my ankle the summer before going to Monmouth," he said. "On our very first padded practice, a lineman fell on it and (tore it again). I went from being one of the top in the freshman class to going to the very bottom by injury. I thought to myself, There goes freshman season.' I'd already torn my shoulder and had just torn my ankle. It wasn't worth it, so I just stopped playing and focused on school."

"My junior year, I got to talking with the first entrepreneur professor Monmouth had. I told him I didn't feel like I was learning anything about owning a business. He told me to take my money and go open one. I came home to help my dad open up his private radiology practice. I learned what not to do with that, what works and what doesn't. I ended up dropping out of school."

Monty Karoll was initially distraught by his son's choice.

Taking his own path

"In Judaism, the family of a child is supposed to do whatever it takes to make sure the child gets the highest level of education possible," Sam Karoll said. "So dad got kind of mad about it, until he realized what you do learn from owning your own business is probably more practical than any degree you could ever get. I was confident in my decision, but I did feel like I was letting him down. I still debate trying to go to medical school every once in a while."

Karoll tried to emulate his father and fondly refers to him as his hero.

"My laid back personality comes from dad," he said. "I think I probably heard him get mad at another person twice in my life. He had a perfect ACT, SAT, got accepted into every Ivy League school in the nation. He did it all, and I was just the kid who wanted to drop out of college. He had really high expectations for me in high school, but there was no way I could compare to his track record.

"I knew intellectually I would never live up to his legacy, but I did strive to be who he was as a person. Never casting judgement on someone else or thinking I'm better than anyone else. He didn't really tell me how to be. It was more observing."

Having left college and spending much of his time in the gym, Karoll started to consider how he could parlay his pastime into a new career. In 2012, he began looking for jobs at gyms in Quincy. When he couldn't find the right fit, he decided to start his own.

Shadow Crossfit opened in March 2013. The gym originally was housed in the Edward Schneidman Industrial Park on North 24th.

"It was weird being that 21-year-old kid going to start a company. Other people are worrying about getting paid, and I'm worrying about loans and interest and renting out a building," he said. "Entrepreneurship is a mentality though, and there are a lot of advantages to being young. You have a lot more energy. When I started out I was leading every class. I was at the gym from 5 a.m. until 9 p.m. I used to sleep under my desk when I could. I did that for a year."

The gym moved to 805 N. 12th, in 2015.

The loss of Monty Karoll

"With that first building, I had a young, go-big-or-go-home mentality. It was massive -- 17,000 square feet," he said. "Making the decision to downsize was really tough. My lease was up, and my dad suggested this place. We set a move date for March 12. He got sick the week before that, and he passed away the day before we were supposed to move.

"Dad was always extremely optimistic but also realistic. He always taught me to be the same way. I was at the bedside when it happened. I had to make the call for the doctors to stop CPR after 40 minutes. It was just the reality of the situation, but I couldn't focus on the move. I didn't care if we had to close or they kicked us out. I just had to be with my family.

"The next morning I showed up at the old location to get something, and I saw a lot of cars and trailers. The members were moving about 20,000 pounds of equipment and flooring for me. They came out here and painted the new place. Everything in here was moved, installed and painted by a member of this gym. I saw that, and I just bawled my eyes out."

Most of the members that helped him keep the gym open are still around, he said.

"Ever since we opened up, it wasn't just about fitness," he said. "The goal was always to create a community people could come to and feel safe in, a place where they were able to talk. I wanted them to feel a part of something bigger. I've had clients call me at midnight to talk. I could tell you all of our clients' kids' names and about their lives. When something happened after two years of taking care of people, they all flipped it around and took care of me."

Karoll has started to develop a fitness web application named Xplore. He hopes to incorporate the community aspects of his gym into the app and offer users education on nutrition. The new venture, he said, is the result of observing what is lacking in the industry.

And he still wants to go big: He hopes to someday begin hosting international seminars through the new company.

Go here to see the original:
LIFE STORIES: Young entrepreneur finds home in Quincy fitness community - Herald-Whig

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In Indian Country, a gym membership is not a cultural norm and the incidence of heart disease and obesity are high. Native Americans are 60 percent more likely to be obese than non-Hispanic whites. The Coeur D'Alene tribe, whose headquarters is in northern Idaho, is trying to combat the problem by incorporating culture into fitness programs.

The tribe has created an exercise routine called "Powwow Sweat" based on traditional dancing. The program features a series of workout videos that break down six traditional dances into step-by-step exercise routines.

"Drop the pringles and let's jingle," commands Shedaezha Hodge, as she demonstrates the steps that make up the women's "Jingle Dress" dance.

High steps, box steps, cross steps and kicks combine into a routine that would give any Zumba class a run for its money.

"Sweating yet?" Hodge asks, as she encourages the dancers to go faster and kick higher.

Members of the Coeur D'Alene tribe demonstrate the "basic step" that's used in traditional powwow dances.

All the dances in the exercise program are typical at powwows, including the "Men's Fancy Dance," which features four basic steps and a hip move. The hip move involves lifting your knee up, then circling it out to the side, all the while bouncing to the drum beat.

"I lost 13 1/2 pounds," says Ryan Ortivez, who attends the weekly "Powwow Sweat" classes at the Coeur D'Alene Wellness Center, in Plummer, Idaho.

"I'm aiming to lose 40 more pounds by the end of the year," he adds.

Ortivez quit smoking this year. He also gave up junk food and soft drinks.

There are some real health challenges in this community, says Terry O'Toole, senior health advisor with the division of nutrition, physical activity and obesity at the Centers for Disease Control and Prevention. The CDC has given the Coeur D'Alene tribe $2 million to develop "Powwow Sweat." It also supports a community garden on the reservation and a project that stocks the gas station market with healthy food options.

"Combating obesity requires more than just one initiative or one program," O'Toole says. "It takes a variety of what we call 'population-based strategies.' "

The goal is to achieve community-wide results, O'Toole says.

That isn't going to be easy, says LoVina Louie, director of the tribe's wellness center. Mainstream fitness and nutrition programs don't meet the needs of tribal members, she says.

"What they lack is spirituality," says Louie. "Most programming is only physical, or it's only nutrition. It's in these compartments whereas we're more holistic," Louie says. "We want to incorporate the mind, body and spirit into what we do."

"Powwow Sweat" is a good example of that using traditional dance for a high-intensity workout.

Combine "basic steps" with "hops," "spins" and "side taps" this dance will make your calves burn!

"It's almost like jumping rope for 25 minutes straight," Louie says, as she keeps everyone moving through dance steps at one of the weekly exercise classes. "If you don't do it regularly, your calves will hurt, like you're just out of breath, because you're just constantly bouncing."

It's this combination of tradition and exercise that keeps tribal member Ryan Ortivez and his neighbors coming to class each week, to watch the videos and dance alongside each other.

"It's a lot more attractive than doing jogging or the bicycle for me, because it also relates to my culture," says Ortivez.

"I'm in love with my community, first and foremost," he says. "My people. I love to see my community get involved and get active and be healthy."

In addition to losing weight and getting healthy, Ortivez wants to get in good enough shape to dance in the tribe's powwow this summer. If he does, it will be his first time.

See the rest here:
'Powwow Sweat' Promotes Fitness Through Traditional Dance - NPR - NPR

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In Indian Country, a gym membership is not a cultural norm and the incidence of heart disease and obesity are high. Native Americans are 60 percent more likely to be obese than non-Hispanic whites. The Coeur D'Alene tribe, whose headquarters is in northern Idaho, is trying to combat the problem by incorporating culture into fitness programs.

The tribe has created an exercise routine called "Powwow Sweat" based on traditional dancing. The program features a series of workout videos that break down six traditional dances into step-by-step exercise routines.

"Drop the pringles and let's jingle," commands Shedaezha Hodge, as she demonstrates the steps that make up the women's "Jingle Dress" dance.

High steps, box steps, cross steps and kicks combine into a routine that would give any Zumba class a run for its money.

"Sweating yet?" Hodge asks, as she encourages the dancers to go faster and kick higher.

All the dances in the exercise program are typical at powwows, including the "Men's Fancy Dance," which features four basic steps and a hip move. The hip move involves lifting your knee up, then circling it out to the side, all the while bouncing to the drum beat.

"I lost 13 1/2 pounds," says Ryan Ortivez, who attends the weekly "Powwow Sweat" classes at the Coeur D'Alene Wellness Center, in Plummer, Idaho.

"I'm aiming to lose 40 more pounds by the end of the year," he adds.

Ortivez quit smoking this year. He also gave up junk food and soft drinks.

There are some real health challenges in this community, says Terry O'Toole, senior health advisor with the division of nutrition, physical activity and obesity at the Centers for Disease Control and Prevention. The CDC has given the Coeur D'Alene tribe $2 million to develop "Powwow Sweat." It also supports a community garden on the reservation and a project that stocks the gas station market with healthy food options.

"Combating obesity requires more than just one initiative or one program," O'Toole says. "It takes a variety of what we call 'population-based strategies.' "

The goal is to achieve community-wide results, O'Toole says.

That isn't going to be easy, says LoVina Louie, director of the tribe's wellness center. Mainstream fitness and nutrition programs don't meet the needs of tribal members, she says.

"What they lack is spirituality," says Louie. "Most programming is only physical, or it's only nutrition. It's in these compartments whereas we're more holistic," Louie says. "We want to incorporate the mind, body and spirit into what we do."

"Powwow Sweat" is a good example of that using traditional dance for a high-intensity workout.

"It's almost like jumping rope for 25 minutes straight," Louie says, as she keeps everyone moving through dance steps at one of the weekly exercise classes. "If you don't do it regularly, your calves will hurt, like you're just out of breath, because you're just constantly bouncing."

It's this combination of tradition and exercise that keeps tribal member Ryan Ortivez and his neighbors coming to class each week, to watch the videos and dance alongside each other.

"It's a lot more attractive than doing jogging or the bicycle for me, because it also relates to my culture," says Ortivez.

"I'm in love with my community, first and foremost," he says. "My people. I love to see my community get involved and get active and be healthy."

In addition to losing weight and getting healthy, Ortivez wants to get in good enough shape to dance in the tribe's powwow this summer. If he does, it will be his first time.

Go here to see the original:
'Powwow Sweat' Promotes Fitness Through Traditional Dance - KSMU Radio

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Easter - a time for family and lots and lots of chocolate. While these things make us feel great at the time, we all know overdoing it can leave us with a headache.

Sugar wreaks havoc on the human body, so how can someone limit the damage done by overindulging at Easter time?

The first thing to avoid doing to going cold turkey, according to Dr. Mike Roussell.

Sugar is an addictive substance, and starving the body off it can make a person feel horrible and have them reaching for the sweets again in no time.

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How to get your weight loss diet back on track after binging on Easter chocolate

Wait until your body feels hungry again and eat a small protein- and fiber-rich meal like broiled salmon and roasted broccoli, Dr Mike suggested on Shape.com.

He claimed this meal will regulate blood sugar and help control hormones and cravings.

Dr Mike said drinking a lot of water is vital to get the body running smoothly again.

This will help you burn off that extra sugar, as well as the water weight that goes along with it, he added.

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Eating cinnamon could help to kick start the body again after a sugar binge, according to the healthcare professional.

Dr Mike said: Cinnamon is another compound that can improve your bodys ability to metabolize and use carbohydrates. Research shows that you can experience this effect with one tablespoon of cinnamon added to a meal.

The effects of sugar on the body can be fairly shocking, damaging teeth and causing sickness.

Fifteen minutes after eating chocolate sugar and bacteria in the mouth mix together to form an acid, which punishes tooth enamel, Dr Wayne Osborne told the Independent.

After 30 minutes the body starts storing sugar at the liver as fat.

The heart rate will also increase and the body releases cortisol to calm itself.

After this comes a huge crash, causing a headache and nausea.

In some instances, the immune system can be inhibited for up to five hours after a binge, Dr Wayne said.

However, according to Dr Naila Arebi, Consultant Gastroenterologist at St Marks Hospital, chocolate can lower blood pressure.

The benefits of chocolate depends on the type of chocolate people choose from the supermarket aisles.

The more favourable and healthy variety stems from its source, the cocoa bean.

Fermentation in the bean and subsequent extraction generates cocoa butter and releases a variety of vitamins and minerals such as potassium and anti-oxidants.

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Focusing on fibrous vegetables like broccoli will help to get your digestive system back on track and have you shedding pounds again quickly.

You can also so some light exercise to jump start the system again.

Be careful if you find yourself binging over and over again, though.

If you binge-eat as a habit, or compulsion, consider seeking medical attention. A binge-eating disorder is characterised by regular occurrences that drive you to eat beyond the point of discomfort, Livestrong.com said.

See the rest here:
Weight loss - the ONE thing you can do to shed pounds after your Easter chocolate binge - Express.co.uk

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Its something millions of Americans struggle with their weight. And right along with that are thousands of diets claiming to help people shed pounds fast.

But if it sounds too good to be true, it probably is.

However if you are ready for a change, there is a program that is changing lifestyles and helping people lose weight and keep it off. Its called the Balanced Weight Loss Program at Avera Heart Hospital.

My weights not going to change if I dont, said Carla Deutsch.

That was Carlas ah-ha moment. She had tried other diets before. Losing the weight wasnt the problem, it was keeping the weight off she struggled with.

I was just a point where I needed to, I decided I was ready. I needed to lose weight and this program came out, said Carla.

She started the Balanced Weight Loss Program at Avera Heart Hospital.

Its just grocery items and a dietitian to tell me how to do it, said Carla.

Registered Dietitian Lauren Cornay provides Carla tools she can use to not only help her lose weight, but maintain a healthy lifestyle.

Everyone who goes through the Balanced Weight Loss gets a resource book that kind of shows proper portions and what a balanced eating pattern looks like how much fruit, how many vegetables, how much protein, a good understanding of sort of where my calories should be coming from, said Cornay.

They started out with keeping a diary of what I was eating, not changing what I was eating, just keeping a diary. And then she looked at that and said oh well heres some problem areas, which I probably knew but just needed to be reinforced. It really helped me to see a lot of the things that I thought I was doing right that I was doing wrong, said Carla.

Motivation and accountability are the hardest things. For a lot of people I may not even be teaching them a whole lot they dont know, but a lot of us need that extra motivation or we need someone to be accountable to to make sure we can stay on track when life hands us curve balls, said Cornay.

Carla is a nurse and with that often comes odd hours.

In the morning Im planning -- okay so Im working night, what do I need to take with me? And at dinner, what am I going to do for dinner? So Im a much better planner now than I was before. I set a goal originally and I made that original goal and Ive set a second goal and Im struggling to get there but Im going to get there, yes. I think for me, goals have worked and its just something that you can look forward to and you know you have something that you can look forward to and you know you have something to work for," said Carla.

With Carlas positivity and drive, theres no doubt Carla will meet her goal.

Cornay says you must be willing to put in the hard work and effort to see and feel results from the Balanced Weight Loss Program.

For more information, just call 877-AT-AVERA.

Visit link:
Avera Medical Minute AHH: Losing weight and keeping it off with Balanced Weight Loss Program - KSFY

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Snacks. The word alone brings up images of store bought, sugar filled fruit bars, cookies and fried potato chips. With more health food trends and new products coming out every week, its easy to see how you can become confused with not just what to eat, but when to eat it. Especially for those looking to lose weight. This is a topic that many of my clients ask me about when they come see me at my private practice: Should I snack or not, in order to lose weight. Well, lets just say that I usually surprise them with my recommendations of eating more frequently, not less, to lose weight.

Sarah Koszyk, MA, RDN, registered dietitian and author of 365 Snacks for Every Day of the Year, weighed in on the topic of snacking. Proper snacking can assist with weight management, increase metabolism, optimize energy, improve blood sugar control, reduce sugar cravings, better control hunger levels, and improve overall health. This can result in eating less at the main meals and/or choosing healthier food options during the main meals. This is great advice as Sarah is touching base on the mechanisms of hunger. Hunger is controlled by ghrelin, a hormone secreted in the stomach when we are hungry. Ghrelin is also known to increase appetite, so while the body is asking for food, it strategically triggers appetite in the brain. It also decreases our metabolism and ability to burn fat. So, when is the best time to snack in order to combat this little gremlin in our stomach?

Ghrelin spikes when we wait more than four hours between meals or skip them. Research tells us that eating every three to four hours is about the right interval to manage ghrelin, which controls both hunger and appetite. For example, within thirty minutes after a meal, ghrelin begins to rise steadily until the next meal. Studies have shown that a longer break between meals is associated with a more significant increase in ghrelin production. How does this translate into the type of food you eat? Some people go straight for food that are high in sugar, claiming an addiction. Koszyk says that People who are self-proclaimed sugar addicts and crave that sugar or caffeine pick-me- up in the afternoon can reduce their sugar addictions by eating a healthy, well-balanced snack containing both protein and fiber-filled carbohydrates. Studies show that carbohydrates are the best option to lower ghrelin, with proteins coming in second. This is because when youre not eating carbs, your glucose levels decrease.

Studies have also demonstrated that there is less ghrelin produced in the average person between breakfast and lunch (a three- to four-hour break) than between lunch and dinner (typically six hours), so timing the space between meals is a critical modulator of ghrelin. With this knowledge, most people may not need a snack between breakfast and lunch. But you most likely will need a snack between lunch and dinner. This is super important for controlling your hunger and helping you achieve your weight loss goals.

Another important thing to remember is that ghrelin spikes when we lose weight. Why? Because your body only cares about survival. It wants homeostasis, or the status quo. Your body thinks losing weight is dangerous, so as you start to lose, you need to be extra mindful of your ghrelin function. Your body will fight back if you dont approach weight loss in a steady, sensible way, working with your ghrelin instead of against it.

Now that we know the importance of snacking to lose weight, here are some good snack samples for you to try out. Remember, buy the ingredients over the weekend so you can plan your snacks for the work week.

365 Snacks for Every Day of the Year By Sarah Koszyk, MA, RDN

This Mediterranean inspired snack satisfies the salty-sweet cravings. Wrap the prosciutto around the figs for a deliciously tasty treat.

2 ounces prosciutto + 3 dried figs = 165 calories

Microwave Popcorn and Sunflower Seeds

Look for small bags of microwave popcorn that are air-popped with no added butter. Add a few sunflower seeds to give you the salty kick.

1 ounce air-popped popcorn bag + 1 Tablespoon salted sunflower seeds = 205 calories

Substitute regular butter with avocado by spreading avocado on your toast. Sprinkle a little bit of coarse sea salt on top for a delicious snack. This is wonderfully satisfying, especially if you use a bread with whole grains and seeds. Yum.

1 slice toast + 2 Tablespoons avocado = 125 calories

Endives with Goat Cheese and Pine Nuts

Use an herbed goat cheese and spread it onto the endive leaves. Sprinkle pine nuts on top for some extra crunch.

8 endive lettuce leaves + 1 ounce herbed goat cheese + 2 Tablespoons pine nuts = 170 calories

Hardboiled Egg with Green Olives

This power snack packs protein, heart-healthy fat, and flavor.

1 hardboiled egg + 10 large green olives = 115 calories

Tortilla with Pesto and Mozzarella

Herby pesto compliments creamy mozzarella on this low-carb tortilla.

1 high fiber, low carb tortilla + 1 Tablespoon basil pesto +2 ounces shredded mozzarella cheese = 185 calories

All recipes from 365 Snacks for Every Day of the Year By Sarah Koszyk, MA, RDN

Manuel Villacorta is an internationally recognized, award-winning registered dietitian/nutritionist with more than 18 years of experience. He is a trusted voice in the health and wellness industry. He is the author of three books, Eating Free (HCI, 2012), Peruvian Power Foods (HCI, 2013) and Whole Body Reboot: The Peruvian Superfoods Diet (HCI, 2015). Manuel is the founder of the Whole Body Reboot App, a weight loss program with emphasis on superfoods. He is one of the leading weight loss and nutrition experts in the country.

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To Snack, Or Not To Snack To Lose Weight - Huffington Post

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Plenty slows down as we get older - from body parts to cognitive function.

One thing which does not seem to slow, however, is our ability to pile on weight.

But getting older doesnt have to mean getting fatter, according to scientists such as Dr Neerav Padliya.

Dr Padliya is a weight loss expert at US supplement manufacturer MYOS Rens, as the Mirror reports.

He insists these body changes are more manageable than we think.

And he believes that once you understand why the weight gain is happening , there are plenty of ways to outsmart it.

As early as our thirties, a fall in the hormone levels for both sexes begins to slow our metabolism so we burn less energy and store more fat.

Researchers have found this causes the average man and woman to add 1-2lb around their middle every year from the ages of 35 to 55.

High testosterone levels are responsible for keeping mens bodies lean and muscular when theyre younger.

This is because the male hormone binds to fat, carrying it out of the body so less is stored around the middle. It also helps to build muscle, speed up the metabolism, and maintain insulin sensitivity (which prevents diabetes).

However, as men age, testosterone levels naturally decrease at a rate of about 1% a year after the age of 30, explains Dr Padliya.

This drop encourages the body to store fat particularly around the belly, where it not only looks unsightly but can increase the risk of heart disease and diabetes .

The female body has a delicate balance of progesterone and oestrogen throughout a womans fertile years. Higher levels of oestrogen are known to increase fat tissue formation, but for younger women this effect is offset by equally high levels of progesterone.

From the age of 35 onwards, levels of both hormones decrease, leading up to the menopause. However, progesterone levels decrease at a faster rate, causing more fat tissue to form around the middle, says Dr Padliya.

These hormone drops also lead to a reduction in muscle mass for both men and women. And because muscle tissue is the single largest consumer of glucose in the body, losing it means less is used up and any excess is converted into body fat stored around the middle. Less muscle mass also means your body doesnt process carbs as efficiently, so eating too many triggers weight gain.

1. Eat more protein AND FEWER CARBS

Protein is the building block of muscle, and since muscle mass diminishes as you age, you need to up your intake.

How: Ensure you have protein with every meal. Healthy sources include nuts, seeds, fish, dairy and lean meat. Avoid refined carbs in the form of white bread and pasta and stick to wholegrain varieties which release glucose more slowly, causing less weight gain.

2. Make sure you work those muscles

The more muscle you have, the more calories you burn, even when youre not exercising. So, as you age, its important to do whats called resistance training exercising with some form of weights to keep your muscles strong.

How: Light weight-lifting two to three times a week will help both men and women. You need to use weights that are heavy enough to exhaust your muscles with 12 repetitions, yet light enough to complete eight comfortably. Get advice from a personal trainer or local gym to get started. Yoga, which uses the weight of your own body for resistance, can also help build muscle.

3. Eliminate stress

Midlife can be a time of high stress juggling troublesome teenage kids, elderly parents and high-pressure work. But research has linked high levels of the stress hormone cortisol to an accumulation of fat around your midriff.

How: Eliminating as much stress as possible from your daily routine will help cut the amount of cortisol your body makes. Trying a local mindfulness or meditation class can help here check your local paper or go to nextdoor.com. And delegate more to colleagues and family members, so youre not trying to do it all.

4. Use every opportunity to stand up

Being sedentary for too long decreases the activity of an enzyme called lipoprotein lipase, which helps us burn fat around the middle. Standing, however, burns twice as many calories as sitting.

How: Use opportunities to stand more, whether on public transport or while talking on the phone.

5. Dont let lack of sleep affect your appetite

Our sleep quality often declines in middle age, but when youre short on sleep your appetite increases, meaning you eat more and gain weight.

How: Set a soothing bedtime routine that includes a warm bath, and turn off all screens and dim the lights an hour before going to bed.

Go here to see the original:
THIS is why it's harder to lose weight as you get older - and how to fight it - Birmingham Mail

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Dieting does not work for long. Creating healthy habits with good, consistent decisions is effective in the short and long term.

When most people think about cleaning up their nutrition, they turn to popular and common diets. These diets are often restrictive, commercial, and unsustainable in the long run. At SPARC, we believe that there isnt one diet everyone should follow. Finances, free time, and personal preference play a huge role in determining whether or not a prescribed diet is successful.

In order to make the most effective changes to nutrition, it is better to focus ondaily nutritionand healthy habits. In order to help, we have implemented 11 nutritional guidelines that give you the freedom to forge the best nutritional plan for your lifestyle. These guidelines encourage you to assess your current dietary behaviors, educate you on the healthy options out there, and empower you to set realistic goals that lead to habitual change.

Behavior changes take time, so we encourage you to focus on one nutritional change per week. Some changes may take longer than others, and thats okay! Wait until you solidify one healthy habit before moving on to the next one. Put these guidelines somewhere you can see them, such as your refrigerator door, bathroom mirror, or office desk.

Finally, remember to use S.M.A.R.T. Goal setting when going through these nutritional guidelines. Effective goal setting should be:

Link:
Make Healthy Nutrition Habits - Online Athens (blog)

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The diets of athletes vary greatly from one sport to another. Some athletes, such as wrestlers, follow a very strict diet that is designed to limit their calories and help them maintain their body weight. Others load up on carbs and protein to facilitate their tough workouts.

Swimmers fall in the latter category and have been known to eat a tremendous amount of calories every day. In 2008, the 12,000-calorie per day diet of Olympic swimmer Michael Phelps went viral during the Beijing Olympics, and people were blown away by just how much Phelps ate. The swimmers diet included two pounds of pasta, a full pizza, three slices of french toast and three pancakes.

While Phelps diet is definitely an extreme, it is not uncommon for swimmers to eat colossal amounts of food. Soren Dahl, a senior on the NC State swimming and diving team and member of the 2016 Danish Olympic team, discussed his daily eating habits.

Im not sure how big my calorie intake is exactly, Dahl said. I do know for sure that I dont think about or care what I eat exactly. I can just eat whatever I want to, because the workouts are so hard and take so much out of me. Basically, I need to keep on eating all day. I have probably about five meals a day, spread out over the day.

Dahl doesnt count his calories because he doesnt need to. Swimming is widely regarded as one of the hardest workouts, and a student-athlete who spends hours in the pool each day doing it competitively burns enough calories to eat whatever they want.

For Dahl, the day consists of multiple, high-calorie meals to help fuel him. He uses a mix of on-campus dining options and food at home to sustain him throughout the day. His meals are big and he eats all kinds of foods.

I start out in the morning having oatmeal and some sort of protein probably like an omelet or something, Dahl said. Later in the day, around 10 or 11, I will eat some fruit or some snacks, something like that. Then I eat a big lunch around 1. Usually, I go to the Atrium and get a wrap and then maybe two orders of fries. Theres a chance Ill get a sandwich or something too.

At NC State, student-athletes have the option to eat at Case Dining Hall for dinner. While Case is open to all students for breakfast and lunch, in the evening it is exclusive to student-athletes and is somewhere that Dahl frequents for dinner. He said he normally eats two plates of food. He also eats a late-night snack before bed, which he said was normally some form of protein.

While Dahl likes to dine at the on-campus options, he also enjoys meals off-campus as well. He says his favorite places are sushi restaurants and Which Wich. He also expressed that his favorite meal from his homeland of Denmark was called kebabs, which are similar to Greek gyros.

While the dining halls and other options on States campus are enough to fuel the Olympian, Dahl was able to experience a whole new level of dining halls while in Rio for the 2016 Summer Olympics. Dahl said along with a McDonalds, he was able to experience all kinds of foods in the Olympic Village.

They had a humongous dining hall, Dahl said. Probably like 15 times the size of any of the dining halls here on campus. They had eight or nine different stations. They had an Asian station, then African food and European food and American food. A lot of different kinds of foods.

Dahl eats a lot and often, maybe not quite as much as Phelps, but still an incredible amount compared to the average person. Many may envy this type of diet; however, it is well earned by swimmers for the amount of work that they put into the pool.

See the article here:
Dahl carves Olympic appetite - N.C. State University Technician Online

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