RIO Fitness Chicago® Tip:
Carbs are NOT evil. You just have to know which carbs to eat & when to eat them.HIGH GLYCEMIC CARBS (bread/pasta/rice) digest quickly so ONLY eat them after exercise to restore the energy reserves in your body. People unfortunately eat them all day and are not active all day so those carbs digest quickly, are not burned, and so they're turned into body fat.LOW GLYCEMIC CARBS (fruits/veggies) digest slowly, so these are the carbs that are ok to eat all day long (in moderation!).
Wednesday, March 31, 2010
Tuesday, March 30, 2010
RIO Fitness Chicago® Tip:
1lb of muscle burns 50Cal/day, so the more muscle you have the more calories your body will burn all day long; that's on top of what you burn during exercise. To build muscle consume:
1) EGGS (contain protein & vitamin B12 which helps fat breakdown/muscle contraction).
2) ALMONDS (help prevent free radical damage which means muscles recover faster). Make sure they're RAW & UNSALTED.
3) SALMON (contains protein & Omega-3 fatty acids which decrease muscle breakdown after exercise).
4) BEEF (contains protein, iron, zinc, and creatine which is the bodys energy supply for exercise).
5) OLIVE OIL (contains monounsaturated fat which prevents muscle breakdown).
6) DRINK WATER, the more hydrated you stay the quicker your body will build muscle.
1lb of muscle burns 50Cal/day, so the more muscle you have the more calories your body will burn all day long; that's on top of what you burn during exercise. To build muscle consume:
1) EGGS (contain protein & vitamin B12 which helps fat breakdown/muscle contraction).
2) ALMONDS (help prevent free radical damage which means muscles recover faster). Make sure they're RAW & UNSALTED.
3) SALMON (contains protein & Omega-3 fatty acids which decrease muscle breakdown after exercise).
4) BEEF (contains protein, iron, zinc, and creatine which is the bodys energy supply for exercise).
5) OLIVE OIL (contains monounsaturated fat which prevents muscle breakdown).
6) DRINK WATER, the more hydrated you stay the quicker your body will build muscle.
Monday, March 29, 2010
RIO Fitness Chicago® Tip:
RIO Fitness Tip: High Intensity Interval Training is the quickest & most effective to lose body fat and get lean & toned with both strength training & cardio. Doing an hour or more of cardio or doing one set of a low intensity weight lifting exercise (i.e. weight machines) then resting and repeating is NOT the answer. H.I.I.T. is! Watch this ABC 7 Chicago report from last week to see more.
http://abclocal.go.com/wls/story?section=news/health&id=7351539
***Only problem with the report is that it says to do it once per week. To see rapid results you need to do it a minimum of 4 hours per week. There's 168hrs in a week so you can find just 4 to get it done!***
RIO Fitness Tip: High Intensity Interval Training is the quickest & most effective to lose body fat and get lean & toned with both strength training & cardio. Doing an hour or more of cardio or doing one set of a low intensity weight lifting exercise (i.e. weight machines) then resting and repeating is NOT the answer. H.I.I.T. is! Watch this ABC 7 Chicago report from last week to see more.
http://abclocal.go.com/wls/story?section=news/health&id=7351539
***Only problem with the report is that it says to do it once per week. To see rapid results you need to do it a minimum of 4 hours per week. There's 168hrs in a week so you can find just 4 to get it done!***
Friday, March 26, 2010
RIO Fitness Chicago® Tip:
The gym is NOT your home, don't treat it like it is. There are written & unwritten rules that need to be followed in order to give & get respect. Read this article to know what they are, and then most importantly follow them!
http://www.exrx.net/ExInfo/Etiquette.html
The gym is NOT your home, don't treat it like it is. There are written & unwritten rules that need to be followed in order to give & get respect. Read this article to know what they are, and then most importantly follow them!
http://www.exrx.net/ExInfo/Etiquette.html
Wednesday, March 24, 2010
RIO Fitness Chicago® Tip:
Being stressed out is preventing you from losing body fat & helping you gain body fat by raising the levels of the body fat production hormone cortisol. These foods can help counteract the effects of stress/cortisol:
1) DARK CHOCOLATE are high in flavonoids, which are lauded for their relaxing properties (chamomile tea is another great source). DARK chocolate also contains phenethylamine, a chemical that enhances your mood. Look for bars that are 70 percent cacao or higher.
2) SKIM MILK can help women experience less stress-related PMS symptoms if they have four or more servings every day.
3) OATMEAL helps you produce serotonin, a calming hormone that helps fight anxiety's negative effects; which is why many of us crave carbs when we're stressed.
4) SALMON is abundant with omega-3 fatty acids that help reverse stress symptoms by boosting serotonin levels & suppressing the production of the anxiety hormones cortisol and adrenaline.
5) WALNUTS help to lower blood pressure. Have 1 1/2 oz per day of UNSALTED/NATURAL nuts.
6) SUNFLOWER SEEDS is a good source of folate, which helps your body produce a pleasure-inducing brain chemical called dopamine. Just like nuts have UNSALTED/NATURAL seeds.
7) SPINACH is rich in magnesium which improves your body's response to stress.
8) BLUEBERRIES are high in antioxidants which counterbalance cortisol.
Being stressed out is preventing you from losing body fat & helping you gain body fat by raising the levels of the body fat production hormone cortisol. These foods can help counteract the effects of stress/cortisol:
1) DARK CHOCOLATE are high in flavonoids, which are lauded for their relaxing properties (chamomile tea is another great source). DARK chocolate also contains phenethylamine, a chemical that enhances your mood. Look for bars that are 70 percent cacao or higher.
2) SKIM MILK can help women experience less stress-related PMS symptoms if they have four or more servings every day.
3) OATMEAL helps you produce serotonin, a calming hormone that helps fight anxiety's negative effects; which is why many of us crave carbs when we're stressed.
4) SALMON is abundant with omega-3 fatty acids that help reverse stress symptoms by boosting serotonin levels & suppressing the production of the anxiety hormones cortisol and adrenaline.
5) WALNUTS help to lower blood pressure. Have 1 1/2 oz per day of UNSALTED/NATURAL nuts.
6) SUNFLOWER SEEDS is a good source of folate, which helps your body produce a pleasure-inducing brain chemical called dopamine. Just like nuts have UNSALTED/NATURAL seeds.
7) SPINACH is rich in magnesium which improves your body's response to stress.
8) BLUEBERRIES are high in antioxidants which counterbalance cortisol.
Tuesday, March 23, 2010
RIO Fitness Chicago® Tip:
*Nutrition is 60% of seeing results with your body.* The first step is knowing what you're putting in your body by reading the nutrition facts on the labels of what you eat & drink. Tricky phrases to watch out for:
1) Foods claiming to "support your immune system." A food can carry this claim if it contains certain levels of vitamins C and A; that doesn't mean that adding those nutrients to an already adequate diet will supercharge your immunity or protect you from the flu.
2) Sugary foods that advertise their virtues and tout the presence of other nutrients. It's not that sugar is evil, but it is caloric. For example, 37 percent of Fruity Pebbles' calories come from sugar. Juices are also famous for this.
3) Treats that are "made with real fruit." To find out how much actual fruit the snack really has, check the ingredients, which are listed in descending order by weight.
4) Food "made with whole grains." Right now, foods can bear a Whole Grains Council "stamp" on the packaging if they have at least half a serving of whole grains (three full servings per day are recommended).
5) Products claiming they're "natural." Ignore this the claim entirely. "Natural" is virtually meaningless; not everything made in a lab is harmful, not everything that pops up in the natural world is beneficial
*Nutrition is 60% of seeing results with your body.* The first step is knowing what you're putting in your body by reading the nutrition facts on the labels of what you eat & drink. Tricky phrases to watch out for:
1) Foods claiming to "support your immune system." A food can carry this claim if it contains certain levels of vitamins C and A; that doesn't mean that adding those nutrients to an already adequate diet will supercharge your immunity or protect you from the flu.
2) Sugary foods that advertise their virtues and tout the presence of other nutrients. It's not that sugar is evil, but it is caloric. For example, 37 percent of Fruity Pebbles' calories come from sugar. Juices are also famous for this.
3) Treats that are "made with real fruit." To find out how much actual fruit the snack really has, check the ingredients, which are listed in descending order by weight.
4) Food "made with whole grains." Right now, foods can bear a Whole Grains Council "stamp" on the packaging if they have at least half a serving of whole grains (three full servings per day are recommended).
5) Products claiming they're "natural." Ignore this the claim entirely. "Natural" is virtually meaningless; not everything made in a lab is harmful, not everything that pops up in the natural world is beneficial
Friday, March 19, 2010
RIO Fitness Chicago® Tip:
"The longest journey still requires the first step to be taken." (Lao-tzu)
If you want to lose body fat & tone up, start small. Make short-term attainable goals, acheive them, and build from there. Here are some easy, small steps you can start making today:
1) Eat a hot non-cream based soup or a hot beverage like uncaffeinated tea before a meal. You can't eat hot soups or drink hot tea fast, which gives your digestive tract time to send fullness signals out to your brain before you begin the next course.
2) Don't eat heavily just before bed. Taking in sweet, high-fat foods right before bedtime decreases calorie burning and increases fat storage during sleep.
3) Live like a big city person. People who live in cities weigh less than those who live in the suburbs because of incidental walking to grab lunch or run an errand. If you don't live/work in the city, you can mimic the effect by parking a few blocks away from the drugstore/dry cleaner/post office or using the stairs instead of the elevator to get to your job/classroom.
4) If you can stomach it, try a chili pepper-laced appetizer right before your meal. It will act as an appetite suppressant for the next course.
"The longest journey still requires the first step to be taken." (Lao-tzu)
If you want to lose body fat & tone up, start small. Make short-term attainable goals, acheive them, and build from there. Here are some easy, small steps you can start making today:
1) Eat a hot non-cream based soup or a hot beverage like uncaffeinated tea before a meal. You can't eat hot soups or drink hot tea fast, which gives your digestive tract time to send fullness signals out to your brain before you begin the next course.
2) Don't eat heavily just before bed. Taking in sweet, high-fat foods right before bedtime decreases calorie burning and increases fat storage during sleep.
3) Live like a big city person. People who live in cities weigh less than those who live in the suburbs because of incidental walking to grab lunch or run an errand. If you don't live/work in the city, you can mimic the effect by parking a few blocks away from the drugstore/dry cleaner/post office or using the stairs instead of the elevator to get to your job/classroom.
4) If you can stomach it, try a chili pepper-laced appetizer right before your meal. It will act as an appetite suppressant for the next course.
Thursday, March 18, 2010
RIO Fitness Chicago® Tip:
Five healthy foods that you're probably not eating but definitely should be:
1) KIMCHI is a spicy pickled cabbage packed with vitamins and immune system-boosting phytochemicals. Its main ingredient, fermented cabbage, contains lactic acid, which helps with digestion and may weaken infections.
2) SHIRATAKI NOODLES made from the root of an Asian yam consist of a no-calorie soluble fiber, so they are a healthier alternative to egg noodles or pastas high in fast-digesting carbohydrates. The fiber, called glucomannan, helps lower bad LDL cholesterol and triglycerides and may help lower body weight.
3) PADDLEFISH CAVIAR has three times as much omega-3 essential fatty acid as salmon does.
4) GREEK YOGURT is a thicker, creamier yogurt because the liquid (whey) has been strained away. It contains probiotic cultures and has twice the protein of regular yogurt and fewer carbohydrates. It is lower in lactose too.
5) FLAXSEEDS are one of the few plant sources of healthful omega-3 fatty acids. Toss these tiny brown seeds into cereal, yogurt, soups and stews. Sprinkle them on top of slices of apple coated with low-cal peanut butter for a healthy dessert.
Five healthy foods that you're probably not eating but definitely should be:
1) KIMCHI is a spicy pickled cabbage packed with vitamins and immune system-boosting phytochemicals. Its main ingredient, fermented cabbage, contains lactic acid, which helps with digestion and may weaken infections.
2) SHIRATAKI NOODLES made from the root of an Asian yam consist of a no-calorie soluble fiber, so they are a healthier alternative to egg noodles or pastas high in fast-digesting carbohydrates. The fiber, called glucomannan, helps lower bad LDL cholesterol and triglycerides and may help lower body weight.
3) PADDLEFISH CAVIAR has three times as much omega-3 essential fatty acid as salmon does.
4) GREEK YOGURT is a thicker, creamier yogurt because the liquid (whey) has been strained away. It contains probiotic cultures and has twice the protein of regular yogurt and fewer carbohydrates. It is lower in lactose too.
5) FLAXSEEDS are one of the few plant sources of healthful omega-3 fatty acids. Toss these tiny brown seeds into cereal, yogurt, soups and stews. Sprinkle them on top of slices of apple coated with low-cal peanut butter for a healthy dessert.
Wednesday, March 17, 2010
RIO Fitness Chicago® Tip:
How to look & feel younger NATURALLY:
1) Reduce stress by increasing your Vitamin B6 intake by eating potatoes, bananas, red meat, poultry, and chickpeas. Vitamin B6 deficiency has been linked to anxiety, stress, and depression.
2) Prevent cell damage that causes cancer by consuming antioxidants (abundant in fruits and vegetables) which are powerful compounds that cancel out cancer-causing free radicals before they damage cells.
3) Lower your blood pressure NATURALLY without medication by consuming foods high in potassium such as potatoes, dried peaches, avocados, kiwi and bananas.
4) Boost your memory by taking 750 mcg of folate daily FROM FOOD; that's about 1 cup of cooked spinach or 1 cup of cooked lentils.
5) Improve heart health, fight dementia & depression, by consuming more Omega-3 essential fatty acids found in oily fish (like salmon, mackerel, and anchovies) and in plant sources (flaxseed, walnuts, and spinach).
6) Improve your vision by consuming about 12mg of lutein (a natural plant pigment known as a carotenoid) daily FROM FOOD. You can easily get 12mg from green leafy vegetables such as a half cup of cooked spinach.
7) Strengthen your bones by consuming more Vitamin D (fortified milk/cereals/fish/eggs). Vitamin D allows your body to absorb the calcium needed to build stronger bones and reduce your risk of osteoporosis.
How to look & feel younger NATURALLY:
1) Reduce stress by increasing your Vitamin B6 intake by eating potatoes, bananas, red meat, poultry, and chickpeas. Vitamin B6 deficiency has been linked to anxiety, stress, and depression.
2) Prevent cell damage that causes cancer by consuming antioxidants (abundant in fruits and vegetables) which are powerful compounds that cancel out cancer-causing free radicals before they damage cells.
3) Lower your blood pressure NATURALLY without medication by consuming foods high in potassium such as potatoes, dried peaches, avocados, kiwi and bananas.
4) Boost your memory by taking 750 mcg of folate daily FROM FOOD; that's about 1 cup of cooked spinach or 1 cup of cooked lentils.
5) Improve heart health, fight dementia & depression, by consuming more Omega-3 essential fatty acids found in oily fish (like salmon, mackerel, and anchovies) and in plant sources (flaxseed, walnuts, and spinach).
6) Improve your vision by consuming about 12mg of lutein (a natural plant pigment known as a carotenoid) daily FROM FOOD. You can easily get 12mg from green leafy vegetables such as a half cup of cooked spinach.
7) Strengthen your bones by consuming more Vitamin D (fortified milk/cereals/fish/eggs). Vitamin D allows your body to absorb the calcium needed to build stronger bones and reduce your risk of osteoporosis.
Tuesday, March 16, 2010
RIO Fitness Chicago® Tip:
Seven foods that help combat body fat:
1) ALMONDS are high in alpha-linolenic acid, which can speed the metabolism of fats. Stick to 12 per serving.
2) BERRIES loaded with Vitamin C such as strawberries and raspberries can help you sizzle up to 30 percent more fat during exercise. Stick to 1cup per serving.
3) CINNAMON. Sprinkling ¼ teaspoon on your food may prevent a post-meal insulin spike; this increase normally occurs after you eat and signals the body that it should store fat rather than burn it.
4) MUSTARD. The spice that gives mustard its color, turmeric, can slow the growth of fat tissues. Sub out mayo in favor of mustard.
5) ORANGES contains fat-torching compounds called flavones. Snack on slices or drink freshly squeezed OJ (with pulp!) for the biggest payback.
6) SWEET POTATOES are high in fiber, which means no drastic insulin jumps and thus less fat packed onto your hips. Think of two bars of soap as a portion size and top with a tablespoon of low cal cottage cheese or salsa.
7) SWISS CHEESE is a calcium-rich food which reduces fat-producing enzymes and increase fat breakdown. Layer ONE slice on a lunchtime sandwich or stack some on 100% whole grain high-fiber crackers.
Seven foods that help combat body fat:
1) ALMONDS are high in alpha-linolenic acid, which can speed the metabolism of fats. Stick to 12 per serving.
2) BERRIES loaded with Vitamin C such as strawberries and raspberries can help you sizzle up to 30 percent more fat during exercise. Stick to 1cup per serving.
3) CINNAMON. Sprinkling ¼ teaspoon on your food may prevent a post-meal insulin spike; this increase normally occurs after you eat and signals the body that it should store fat rather than burn it.
4) MUSTARD. The spice that gives mustard its color, turmeric, can slow the growth of fat tissues. Sub out mayo in favor of mustard.
5) ORANGES contains fat-torching compounds called flavones. Snack on slices or drink freshly squeezed OJ (with pulp!) for the biggest payback.
6) SWEET POTATOES are high in fiber, which means no drastic insulin jumps and thus less fat packed onto your hips. Think of two bars of soap as a portion size and top with a tablespoon of low cal cottage cheese or salsa.
7) SWISS CHEESE is a calcium-rich food which reduces fat-producing enzymes and increase fat breakdown. Layer ONE slice on a lunchtime sandwich or stack some on 100% whole grain high-fiber crackers.
Friday, March 12, 2010
RIO Fitness Chicago® Tip:
Eat these foods if you have a hot date this weekend and don't want your breath to karate kick your date away:
1) LEMONS. Suck on a lemon wedge, or nibble on the rind because the citrus will kill the odor.
2) PARSLEY/GREEN GARNISHES. If you ordered pasta with garlic or a burger with onions a few sprigs of parsley might come on the side of the plate. Chewing on the sprigs releases parsley's breath-freshening oils.
3) APPLES/CARROTS/PEARS. They're high in fiber, and all that chewing bumps up saliva production; the combo acts like a scrubbing rinse for your mouth.
4) CRUNCHY SPICES (anise/cardamom/coriander/fennel). Keep it on the dining room table next to the salt and pepper. Chewing on a few seeds will release enough oil to sweeten after-dinner curry or coffee breath. And your mouth will taste amazing.
5) MINT SPRIGS/CINNAMON STICKS. Either of these will remove the sulfurous scent of onion and garlic. Plus, an essential oil in cinnamon kills a nasty type of oral bacteria, discouraging it from setting up house in your mouth.
6) BERRIES/YOGURT. Consuming half a cup of plain, sugar-free yogurt twice a day can lower mouth levels of hydrogen sulfide (yes, that rotten egg smell). Berries and other fruits high in vitamin C also deter stinky mouth bacteria.
Eat these foods if you have a hot date this weekend and don't want your breath to karate kick your date away:
1) LEMONS. Suck on a lemon wedge, or nibble on the rind because the citrus will kill the odor.
2) PARSLEY/GREEN GARNISHES. If you ordered pasta with garlic or a burger with onions a few sprigs of parsley might come on the side of the plate. Chewing on the sprigs releases parsley's breath-freshening oils.
3) APPLES/CARROTS/PEARS. They're high in fiber, and all that chewing bumps up saliva production; the combo acts like a scrubbing rinse for your mouth.
4) CRUNCHY SPICES (anise/cardamom/coriander/fennel). Keep it on the dining room table next to the salt and pepper. Chewing on a few seeds will release enough oil to sweeten after-dinner curry or coffee breath. And your mouth will taste amazing.
5) MINT SPRIGS/CINNAMON STICKS. Either of these will remove the sulfurous scent of onion and garlic. Plus, an essential oil in cinnamon kills a nasty type of oral bacteria, discouraging it from setting up house in your mouth.
6) BERRIES/YOGURT. Consuming half a cup of plain, sugar-free yogurt twice a day can lower mouth levels of hydrogen sulfide (yes, that rotten egg smell). Berries and other fruits high in vitamin C also deter stinky mouth bacteria.
Thursday, March 11, 2010
RIO Fitness Chicago® Tip:
Some "health" foods may be preventing you from losing body fat & could make you gain body fat.
1) ENERGY BARS usually contain protein and fiber (nutrients that help you feel full), but also may be loaded with calories. Remember, losing body fat & getting lean is all about burning more cal than you consume on a daily basis.
2) GRANOLA sounds healthy, but it’s often high in fat, sugar and calories. Low-fat versions often just swap sugar for fat and pack as many calories as regular versions.
3) SALADS. Salad toppings are killers. For example, the pecans and Gorgonzola cheese on Panera Bread’s Fuji Apple Chicken Salad (580 calories, 30 grams fat, 7 grams saturated fat) propels it into double-cheeseburger territory.
4) SMOOTHIES may seem like a great way to help get your daily recommended fruit servings, but the added sugars can make some smoothies the equivalent of drinking fruit pie filling. Some smoothies pack as many calories as a milkshake. Look for those made with whole fruit, low-cal yogurt and no added sugars.
5) YOGURT is a great way to meet your calcium needs, but can also give you a hefty dose of bad saturated fat. Enjoy a fruit-flavored low-fat yogurt, but understand that the "fruit" is really jam (i.e., mostly sugar). Opt for low-cal plain and stir in fresh fruit.
6) SUSHI ROLLS are usually fried tidbits and mayonnaise can really tuck in the calories. For example, a 12-piece Dragon Roll (eel, crunchy cucumbers, avocado and "special eel sauce") has almost 500 calories and 16 grams of fat. Try ordering just the piece of fish or something simple like a California or vegetable roll with cucumbers, carrots and avocado which supplies around 350cal and 7 grams of fat, and most of it is the heart-healthy mono unsaturated fat.
Some "health" foods may be preventing you from losing body fat & could make you gain body fat.
1) ENERGY BARS usually contain protein and fiber (nutrients that help you feel full), but also may be loaded with calories. Remember, losing body fat & getting lean is all about burning more cal than you consume on a daily basis.
2) GRANOLA sounds healthy, but it’s often high in fat, sugar and calories. Low-fat versions often just swap sugar for fat and pack as many calories as regular versions.
3) SALADS. Salad toppings are killers. For example, the pecans and Gorgonzola cheese on Panera Bread’s Fuji Apple Chicken Salad (580 calories, 30 grams fat, 7 grams saturated fat) propels it into double-cheeseburger territory.
4) SMOOTHIES may seem like a great way to help get your daily recommended fruit servings, but the added sugars can make some smoothies the equivalent of drinking fruit pie filling. Some smoothies pack as many calories as a milkshake. Look for those made with whole fruit, low-cal yogurt and no added sugars.
5) YOGURT is a great way to meet your calcium needs, but can also give you a hefty dose of bad saturated fat. Enjoy a fruit-flavored low-fat yogurt, but understand that the "fruit" is really jam (i.e., mostly sugar). Opt for low-cal plain and stir in fresh fruit.
6) SUSHI ROLLS are usually fried tidbits and mayonnaise can really tuck in the calories. For example, a 12-piece Dragon Roll (eel, crunchy cucumbers, avocado and "special eel sauce") has almost 500 calories and 16 grams of fat. Try ordering just the piece of fish or something simple like a California or vegetable roll with cucumbers, carrots and avocado which supplies around 350cal and 7 grams of fat, and most of it is the heart-healthy mono unsaturated fat.
Wednesday, March 10, 2010
RIO Fitness Chicago® Tip:
Start eating the colors of the rainbow!
1) RED foods (Guava/Pink grapefruit/Red peppers/Tomatoes/Watermelon) contain lycopene, a phytochemical that may help protect against prostate and breast cancers.
2) ORANGE foods (Apricots/Cantaloupe/Carrots/Mango/Oranges/Papaya/Pumpkin/Sweet potatoes/Tangerines) help keep your eyes, bones and immune system healthy; sweeping up disease-promoting free radicals.
3) YELLOW/GREEN foods (Artichoke/Corn/Arugula/Chard/Collards) are good sources of phytochemicals lutein and zeaxanthin which help prevent age-related macular degeneration (blindness).
4) GREEN foods (Broccoli/Brussels sprouts/Cauliflower/Green cabbage/Kale) provide compounds called indoles and isothiocyanates, which may help prevent cancer by amping up the production of enzymes that clear toxins from the body.
5) BLUE/PURPLE/DARK RED foods (Blackberries/Blueberries/Eggplant/Plums/Cranberries/Grapes/Radishes/Red Raspberries/Strawberries) are full of anthocyanins and proanthocyanins, which are antioxidants associated with keeping the heart healthy and the brain functioning optimally.
Start eating the colors of the rainbow!
1) RED foods (Guava/Pink grapefruit/Red peppers/Tomatoes/Watermelon) contain lycopene, a phytochemical that may help protect against prostate and breast cancers.
2) ORANGE foods (Apricots/Cantaloupe/Carrots/Mango/Oranges/Papaya/Pumpkin/Sweet potatoes/Tangerines) help keep your eyes, bones and immune system healthy; sweeping up disease-promoting free radicals.
3) YELLOW/GREEN foods (Artichoke/Corn/Arugula/Chard/Collards) are good sources of phytochemicals lutein and zeaxanthin which help prevent age-related macular degeneration (blindness).
4) GREEN foods (Broccoli/Brussels sprouts/Cauliflower/Green cabbage/Kale) provide compounds called indoles and isothiocyanates, which may help prevent cancer by amping up the production of enzymes that clear toxins from the body.
5) BLUE/PURPLE/DARK RED foods (Blackberries/Blueberries/Eggplant/Plums/Cranberries/Grapes/Radishes/Red Raspberries/Strawberries) are full of anthocyanins and proanthocyanins, which are antioxidants associated with keeping the heart healthy and the brain functioning optimally.
Tuesday, March 9, 2010
RIO Fitness Chicago® Tip:
We've got great news!! You don't need to do an hour of cardio or run for ten miles to lose body fat & get lean!! Doing more than 30mins of cardio is burning Cal from energy (glycogen) NOT body fat. Over an hour of cardio will now start burning muscle. The proper way to do cardio to burn Cal from fat is HIGH INTENSITY INTERVAL TRAINING:
Example:
Warmup 60sec on treadmill @ 3.0 speed
Minute 1 - Speed 5.0
Min 3 - Speed 5.0
Min 5 - Speed 5.0
Min 7 - Speed 5.0
Min 9 - Speed 5.0
Min 11 - Speed 7.0
Min 13 - Speed 7.0
Min 15 - Speed 7.0
Min 17 - Speed 7.0
Min 19 - Speed 7.0
Min 21 - Speed 9.0
Min 23 - Speed 9.0
Cooldown 60sec @ Speed 3.0
That's it just 25mins of cardio to burn body fat! All the even numbered mins (2,4,6, etc) you come down to Speed 3.0. **The speeds listed here are just examples, so adjust them to your stamina level.**
We've got great news!! You don't need to do an hour of cardio or run for ten miles to lose body fat & get lean!! Doing more than 30mins of cardio is burning Cal from energy (glycogen) NOT body fat. Over an hour of cardio will now start burning muscle. The proper way to do cardio to burn Cal from fat is HIGH INTENSITY INTERVAL TRAINING:
Example:
Warmup 60sec on treadmill @ 3.0 speed
Minute 1 - Speed 5.0
Min 3 - Speed 5.0
Min 5 - Speed 5.0
Min 7 - Speed 5.0
Min 9 - Speed 5.0
Min 11 - Speed 7.0
Min 13 - Speed 7.0
Min 15 - Speed 7.0
Min 17 - Speed 7.0
Min 19 - Speed 7.0
Min 21 - Speed 9.0
Min 23 - Speed 9.0
Cooldown 60sec @ Speed 3.0
That's it just 25mins of cardio to burn body fat! All the even numbered mins (2,4,6, etc) you come down to Speed 3.0. **The speeds listed here are just examples, so adjust them to your stamina level.**
Friday, March 5, 2010
RIO Fitness Chicago® Tip:
To keep your hair strong & with a fuller body eat foods with these key nutrients :
1) IRON helps bolster hair growth. Find it in meat, shellfish, fortified grains and leafy greens.
2) ZINC strengthens natural oils that coat the hair shaft, creating shine. Feast on meat, nuts, chickpeas, pumpkin seeds and yogurt.
3) VITAMIN C helps promote cell renewal in the scalp. Find them in brightly colored fruits and veggies; Strawberries and kiwis are super sources, as are raspberries, mangoes, oranges and red bell peppers.
4) VITAMIN A is also a hair helper; look for it in apples, apricots and sweet potatoes.
5) ANTIOXIDANTS found in herbs, DARK chocolate and fresh berries promote a healthy scalp by sparking cell turnover.
To keep your hair strong & with a fuller body eat foods with these key nutrients :
1) IRON helps bolster hair growth. Find it in meat, shellfish, fortified grains and leafy greens.
2) ZINC strengthens natural oils that coat the hair shaft, creating shine. Feast on meat, nuts, chickpeas, pumpkin seeds and yogurt.
3) VITAMIN C helps promote cell renewal in the scalp. Find them in brightly colored fruits and veggies; Strawberries and kiwis are super sources, as are raspberries, mangoes, oranges and red bell peppers.
4) VITAMIN A is also a hair helper; look for it in apples, apricots and sweet potatoes.
5) ANTIOXIDANTS found in herbs, DARK chocolate and fresh berries promote a healthy scalp by sparking cell turnover.
Thursday, March 4, 2010
RIO Fitness Chicago® Tip:
Four successful ways to cut cal & burn fat that literally take 60sec or less.
1) Sprinkle flax on your cereal or low cal yogurt. High-fiber ground flaxseed can help curb your appetite and eliminate calories.
2) Schedule a blood test. About 1 in every 12 people (most of whom don't know it) has an underactive thyroid, which can slow down your metabolism.
3) Buy a 32oz+ eco-friendly water bottle to carry around with you to work/school/etc. Stay hydrated, prevent overeating, and keep you skin looking healthy.
4) Eat a chunky salad full of chopped carrots, celery, sweet potatoes, zucchini, or other veggies instead of shredding or slicing. It takes more effort to munch bigger pieces; you'll do more chewing and eat less during the main course.
Four successful ways to cut cal & burn fat that literally take 60sec or less.
1) Sprinkle flax on your cereal or low cal yogurt. High-fiber ground flaxseed can help curb your appetite and eliminate calories.
2) Schedule a blood test. About 1 in every 12 people (most of whom don't know it) has an underactive thyroid, which can slow down your metabolism.
3) Buy a 32oz+ eco-friendly water bottle to carry around with you to work/school/etc. Stay hydrated, prevent overeating, and keep you skin looking healthy.
4) Eat a chunky salad full of chopped carrots, celery, sweet potatoes, zucchini, or other veggies instead of shredding or slicing. It takes more effort to munch bigger pieces; you'll do more chewing and eat less during the main course.
Wednesday, March 3, 2010
RIO Fitness Chicago® Tip:
Recently a question came in to us about a 500cal diet to "lose weight." Eating under 1000cal/day is dangerous & can turn your metabolism off. **You don't have to do crazy diets that are temporary fixes, don't truly work, and often lead to gaining weight back plus some!!** Follow the RIO Fitness Ten Nutrition Commandments to start seeing healthy, long lasting results:
1) You have to burn more cal than you're consuming. Ask a health & fitness professional to calculate your daily calorie limit and start staying within it.
2) Eat every 2.5-3hrs = 4-6 SMALL meals/snacks per day to keep your metabolism (rate at which you burn cal) fast. Eating 1-2/day slows your metabolism = body fat gain.
3) Avoid bad trans/saturated fat foods, because they lead to artery clogging, cellulite, and keeping your body fat cells full. Eat healthy unsaturated fat foods (ex: fish/nuts/flax) that help to burn body fat.
4) Eat high glycemic carbs (ex: bread/pasta/rice/oat) ONLY after you exercise, because they digest quickly. Eating them all day long = body fat gain because they're not burned quick enough. Eat low glycemic carbs (ex: fruits/veggies) the rest of the day because they digest slowly.
5) Eat lean protein foods (ex: chicken/turkey/fish/nuts) that are not high in saturated fat. Consume a whey isolate protein (ex: ISOPURE) that is low cal/carbs after every time you exercise (weights & cardio). This will build lean muscle which help you burn more cal all day long.
6) Limit alcohol consumption. Alcohol increases levels of body fat production hormone cortisol and lowers body fat burning hormone testosterone.
7) Limit sodium intake to no more than 1200mg/day. Sodium carries water which will make you look & feel bloated, and can lead to high blood pressure. Eat high potassium foods to lower sodium levels.
8) Drink 80-120oz of water everyday. Prevents overeating, reduces soreness after exercise, and keeps your skin looking healthy.
9) Limit sugar consumption because excess sugar is turned into body fat. Avoid "sugar free" foods/drinks because artificial sweeteners are not properly metabolized by the body and are turned into body fat.
10) Get rest every night! Lack of sleep increases levels of body fat production hormones and decreases growth hormones that help us recover from day/exercise.
Recently a question came in to us about a 500cal diet to "lose weight." Eating under 1000cal/day is dangerous & can turn your metabolism off. **You don't have to do crazy diets that are temporary fixes, don't truly work, and often lead to gaining weight back plus some!!** Follow the RIO Fitness Ten Nutrition Commandments to start seeing healthy, long lasting results:
1) You have to burn more cal than you're consuming. Ask a health & fitness professional to calculate your daily calorie limit and start staying within it.
2) Eat every 2.5-3hrs = 4-6 SMALL meals/snacks per day to keep your metabolism (rate at which you burn cal) fast. Eating 1-2/day slows your metabolism = body fat gain.
3) Avoid bad trans/saturated fat foods, because they lead to artery clogging, cellulite, and keeping your body fat cells full. Eat healthy unsaturated fat foods (ex: fish/nuts/flax) that help to burn body fat.
4) Eat high glycemic carbs (ex: bread/pasta/rice/oat) ONLY after you exercise, because they digest quickly. Eating them all day long = body fat gain because they're not burned quick enough. Eat low glycemic carbs (ex: fruits/veggies) the rest of the day because they digest slowly.
5) Eat lean protein foods (ex: chicken/turkey/fish/nuts) that are not high in saturated fat. Consume a whey isolate protein (ex: ISOPURE) that is low cal/carbs after every time you exercise (weights & cardio). This will build lean muscle which help you burn more cal all day long.
6) Limit alcohol consumption. Alcohol increases levels of body fat production hormone cortisol and lowers body fat burning hormone testosterone.
7) Limit sodium intake to no more than 1200mg/day. Sodium carries water which will make you look & feel bloated, and can lead to high blood pressure. Eat high potassium foods to lower sodium levels.
8) Drink 80-120oz of water everyday. Prevents overeating, reduces soreness after exercise, and keeps your skin looking healthy.
9) Limit sugar consumption because excess sugar is turned into body fat. Avoid "sugar free" foods/drinks because artificial sweeteners are not properly metabolized by the body and are turned into body fat.
10) Get rest every night! Lack of sleep increases levels of body fat production hormones and decreases growth hormones that help us recover from day/exercise.
Tuesday, March 2, 2010
RIO Fitness Chicago® Tip:
Five successful ways to cut cal & burn fat that literally take 60sec or less.
1) Combine your favorite juice (half of your usual amount) with water. You can cut up to 85 calories per glass.
2) Burn calories while you talk on the phone: Do the laundry (approx 68cal), set the table (85cal), or water plants (102cal).
3) Read nutrition facts on labels! That candy bar/bottle of juice appears to contain 220 calories, but a closer look may reveal that it provides two or more servings which more than doubles those cal.
4) Pack a lunch. Eating out more than 5 times a week may make you eat more (300+ cal a day) than if you dine out less frequently.
5) When dining out, if you must eat bread, use olive oil to dip your bread in place of butter. It's healthier and may also help you eat less.
Five successful ways to cut cal & burn fat that literally take 60sec or less.
1) Combine your favorite juice (half of your usual amount) with water. You can cut up to 85 calories per glass.
2) Burn calories while you talk on the phone: Do the laundry (approx 68cal), set the table (85cal), or water plants (102cal).
3) Read nutrition facts on labels! That candy bar/bottle of juice appears to contain 220 calories, but a closer look may reveal that it provides two or more servings which more than doubles those cal.
4) Pack a lunch. Eating out more than 5 times a week may make you eat more (300+ cal a day) than if you dine out less frequently.
5) When dining out, if you must eat bread, use olive oil to dip your bread in place of butter. It's healthier and may also help you eat less.
Monday, March 1, 2010
RIO Fitness Chicago® Tip:
Five "bad" foods which may be good for you.
1) ICE CREAM. Look for a variety with 15% of the Daily Value (DV) for calcium in every 1/2-cup serving-about the size of a tennis ball & you'll get a very impressive dose of calcium for your bones and your blood pressure.
2) CHOCOLATE. DARK/BITTERSWEET chocolate is rich in flavonoids & antioxidants that protect your heart by preventing blood platelets from sticking together and forming clots that could cause a heart attack. Stick to about 100 calories' worth per day.
3) CHEESE contains a special kind of fat called conjugated linoleic acid (CLA) that scientists are investigating as a new weapon against breast cancer. Cheese also contains cholesterol-raising saturated fat so stick to 1.5oz per day.
4) BEEF is one of the richest and best-absorbed sources of zinc, a key mineral in your immune system's fight against viruses. Stick to a 3oz portion, which is about the size of a computer mouse.
5) PIZZA. Pizza sauce delivers tons of lycopene, a carotenoid found at high levels in the blood and prostate of men with lower rates of prostate cancer. The cheese provides calcium, which helps build bone, lower blood pressure, and inhibit colon cancer. Choose two slices of thin-crust veggie pizza, which weighs in at just 300cal & 2.5g of saturated fat.
Five "bad" foods which may be good for you.
1) ICE CREAM. Look for a variety with 15% of the Daily Value (DV) for calcium in every 1/2-cup serving-about the size of a tennis ball & you'll get a very impressive dose of calcium for your bones and your blood pressure.
2) CHOCOLATE. DARK/BITTERSWEET chocolate is rich in flavonoids & antioxidants that protect your heart by preventing blood platelets from sticking together and forming clots that could cause a heart attack. Stick to about 100 calories' worth per day.
3) CHEESE contains a special kind of fat called conjugated linoleic acid (CLA) that scientists are investigating as a new weapon against breast cancer. Cheese also contains cholesterol-raising saturated fat so stick to 1.5oz per day.
4) BEEF is one of the richest and best-absorbed sources of zinc, a key mineral in your immune system's fight against viruses. Stick to a 3oz portion, which is about the size of a computer mouse.
5) PIZZA. Pizza sauce delivers tons of lycopene, a carotenoid found at high levels in the blood and prostate of men with lower rates of prostate cancer. The cheese provides calcium, which helps build bone, lower blood pressure, and inhibit colon cancer. Choose two slices of thin-crust veggie pizza, which weighs in at just 300cal & 2.5g of saturated fat.
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