All Entries Tagged With: "Weight Loss"

High Protein Diets & Recipes

When sports supplements, vitamins and protein powders are concerned there’s a lot of misinformation and false marketing aimed at increasing product sales.  It’s important to note that you can achieve any and all of your fitness goals, even the seemingly unattainable ones, through a natural diet and proper fitness training program.  To give you an idea of the right types of foods to eat, our nutrition expert at Lucas James Personal Training in Scottsdale, Arizona weighs-in on the benefits and effects of consuming a high protein diet for both weight-loss and lean muscle gains.   We’ve even included some delicious chicken recipes and high-protein vegetarian options to help you on your way to a leaner body!

While goals for weight-loss and gaining lean muscle might seem like two completely opposite concepts, they’re actually quite similar processes.  Physiologically, the more lean muscle you have, the easier it is for your body to burn fat. Vis-vera, the less fat you have, the easier it is for your body to metabolize the foods you eat and build more dense, leaner muscle tissue.  Current research also suggests that protein may satisfy hunger better than both fats and carbohydrates.

With either fitness goal in mind, eating a high protein diet will help you both burn fat and reduce your body weight, while helping support lean muscle growth, weight loss, and reduce muscle catabolism or breakdown.

Aside from its dietary functions, our bodies use protein at all stages of growth and development throughout our lives for a variety of bodily processes. Protein is a major component in all body cells, including both muscle tissue and bones. It is also a crucial component of our immune systems, helping to fight off infection and protect our bodies.

In terms of eating too much protein, there are no real dangers associated with high protein intake unless you have specific digestive problems or kidney disease.  If this is the case, the high nitrogen content found in protein can place added stress on an already damaged kidney filtration system. Too much protein can have side effects if it comprises too large a part of your total diet, causing gastro-intestinal disorders or problems with proper nutrient absorption. Keeping this in mind, protein is important, especially for weight loss and healthy muscle growth, but so are carbohydrates and fats within a balanced diet.

The best sources for protein are typically lean meats, but also include plant sources such as tofu, beans, soy, nuts, saitan and quinoa.  For animal protein sources  we suggest incorporating foods such as chicken breast, lean fish such as Tuna, ‘fatty’ Omega-3 fish such as salmon, egg whites, turkey, skim dairy products, shrimp, veal or lean cuts of pork.  Depending on your dietary preferences you might decide to eat only a few of these options, but all will provide you with healthy helpings of protein! However, not all sources of protein are equal. Here’s a list from the United States Department of Agriculture describing the differences in amounts for some of the foods listed above.

There are no real dangers associated with high protein intake unless you have specific digestive problems or kidney disease. Too much protein can have side effects. If they take up too large a part of your diet it can cause gastro-intestinal disorders the likes of which you have never seen.  The chances of consuming too much protein is typically unlikely, but it’s always important to consult your physician or dietician before starting any new diet.

The main concern with high protein diets is a lack of carbohydrates. When there’s an insufficient carbohydrate intake, you have a drop in blood sugar and your body if forced to convert stored glycogen or sugar from the liver and muscles to its usable form.  The main issue is that this process known as ‘gluconeogenesis’ results in muscle breakdown.  Another concern is that high-protein diets are often high in saturated fat as well from animal sources such as red meat. For this reason, its important to limit the amount of red meat you eat to 2-3 times a week maximum, while focusing on leaner sources of protein.

Here are a few healthy, high-protein, low-fat chicken recipes:

(Sourced: about.com)

This baked honey mustard chicken makes such a simple yet delicious everyday low fat chicken dish. It also uses few ingredients, ones that you’ll likely have in your pantry already. Serve with some rice and your favorite vegetables.

Prep Time: 10 minutes

Cook Time: 25 minutes

Total Time: 35 minutes

Ingredients: 

• 1/4 cup honey
• 1/4 cup Dijon mustard
• 2 tsp canola oil
• 1 tsp curry powder
• 1/2 teaspoon freshly ground pepper
• 4 six-ounce chicken breasts

Preparation:

-Preheat oven to 400 degrees Fahrenheit. Line a baking sheet with foil. Place a rack on top and spray with cooking spray.

-Combine honey, mustard, oil, curry powder, and pepper in a small bowl. Brush chicken pieces all over with the honey mustard mixture, then place chicken breasts on the rack.

-Bake for 25-30 minutes, turning half way through. Baste every 10 minutes or so with the remaining honey mustard glaze.

Per serving: Calories 268, Calories from Fat 52, Total Fat 5.9g (sat 2.2g), Cholesterol 82mg, Sodium 483mg, Carbohydrate 21g, Fiber 0.3g, Protein 32.9g

Here’s a simple summer chicken w/ tomatoes recipe that makes the most of fresh tomatoes and basil, and a generous dose of garlic. I like to use the punnets of mini heirloom tomatoes or at least a mix of red and yellow cherry or grape tomatoes.

Prep Time: 10 minutes

Cook Time: 12 minutes

Total Time: 22 minutes

Ingredients: 

• 4 5-ounce boneless, skinless chicken breasts, pounded to an even thickness
• 1 tbsp olive oil
• 2 tbsp white balsamic vinegar
• 2 garlic cloves, minced
• 1 ounce basil, slivered
• 8 ounces cherry tomatoes

Preparation:

-Preheat broiler and spray pan briefly with nonstick cooking spray

-Place chicken breasts on broiler pan.

-Whisk oil, vinegar and garlic together

-Brush half of vinaigrette on to chicken breasts, and sprinkle half the slivered basil on top of chicken.

-Broil 5-6 minutes, then turn over. Brush second side with remaining vinaigrette and sprinkle remaining basil.

-Add tomatoes to broiler pan, surrounding chicken.

-Broil for 5-6 minutes, until chicken is cooked through.

Serving: Calories 198, Calories from Fat 48, Total Fat 5.4g (sat 1g), Cholesterol 82mg, Sodium 98mg, Carbohydrate 4g, Fiber 1.1g, Protein 33.5g 

This low fat baked chicken and rice dish has become a staple in our house. It’s quick and easy to prepare, and the whole family will eat it.

Prep Time: 10 minutes

Cook Time: 35 minutes

Total Time: 45 minutes

Ingredients: 

• 4 5-6 ounce boneless, skinless chicken breasts
• 1 cup long grain rice, uncooked
• 1 1/2 cups fat-free, low-sodium chicken broth
• 1 14.5 ounce can diced tomatoes, undrained
• 1/2 medium onion, chopped (about 3/4 cup)
• 1 garlic clove, minced
• 1 tsp dried oregano
• 3 cups fresh baby spinach, chopped (1/2 a six-ounce bag)

Preparation:

-Preheat oven to 400 degrees.

-Place chicken breasts in a single layer in baking dish that can accommodate the chicken in one layer.

-Combine uncooked rice, chicken broth, tomatoes, onion, garlic and oregano in a medium bowl. Stir in chopped spinach. Spoon mixture over chicken. Cover tightly with foil and bake for 35-40-minutes, until chicken is cooked through (165 degrees f) and rice is tender.

Serves 4.

Per Serving: Calories 372, Calories from Fat 23, Total Fat 2.5g (sat 0.6g), Cholesterol 82mg, Sodium 266mg, Carbohydrate 48.3g, Fiber 3.8g, Protein 38.9g

Here’s some High-Protein Vegetarian Recipes:

This Mexican casserole recipe is a one dish vegetarian casserole perfect for those busy nights. You can get this meatless vegetarian enchilada baked Mexican casserole in the oven in just a few minutes. A simple Mexican-inspired meal the whole family Ingredients:

• 2 cups chopped onion, fresh or frozen
• 1 1/2 cups chopped red pepper, fresh or frozen
• 2 garlic cloves, minced
• 3/4 cup salsa
• 2 teaspoons ground cumin
• 2 15.8 ounce cans black beans, drained
• 12 6-inch corn tortillas
• 2 cups Monterey Jack and Cheddar blend cheese shredded
• 3 tomatoes chopped (optional)
• 1/2 cup sour cream (optional)
• 1/2 cup sliced black olives (optional)

Preparation:

-Preheat oven to 350 degrees.

-Combine onion pepper, garlic, salsa, cumin and black beans in large skillet and bring to simmer over medium heat. Cook, stirring frequently for 3 minutes.

-Arrange 6 tortillas in bottom of 9″ x 13″ baking dish overlapping them as necessary. -Spread half of bean mixture over tortillas and sprinkle with half of cheese. Repeat layering process with remaining tortillas, bean mixture and cheese.

-Cover dish with foil and bake 15 minutes. Carefully remove foil and serve warm.

-Garnish with tomatoes, sour cream and olives.

Makes 8 servings of Mexican enchilada casserole.

Nutritional Information per Serving: (excluding optional ingredients)
Calories: 605
Fat: 11.5 grams
Fiber: 21.4 grams
Cholesterol: 25 mg
Protein: 34.9 grams
Vitamin A: 24% , Vitamin C: 51%, Calcium: 40%, Iron: 39% 

Easy Whole Wheat Vegetarian Lasagna. Make your lasagna just a bit healthier by using this recipe, which calls for whole wheat lasagna noodles and spinach. Even though it uses whole wheat noodles, this Italian spinach lasagna is incredibly rich and creamy as it uses plenty of mozzarella, Parmesan, and low-fat cottage cheese. Recipe courtesy of the Wheat Foods Council.

Ingredients: 

• 1 8 ounce package whole wheat lasagne noodles, cooked slightly (al dente)
• 1 9 ounce package frozen raw spinach
• 1/2 cup grated Parmesan cheese
• 3 eggs
• 3 cups low-fat cottage cheese
• 3 cups pre-made or store-bought pasta sauce
• 3 cups grated low-moisture part skim mozzarella cheese

Preparation:

-Pre-heat oven to 325 degrees.

-In medium mixing bowl, beat eggs; add cottage cheese and Parmesan cheese. Spray a 13 x 9-inch glass baking dish with non-stick cooking spray.

-Put one layer of slightly cooked lasagna noodles flat across the bottom of the baking dish. Add 1/2 the leaf spinach, pressing down lightly and evenly over noodles. Top with another layer of lasagna noodles. Top this layer of noodles with the cottage cheese mixture; add the remaining spinach. Then add the last of the lasagna noodles laid evenly on top of spinach. Spread pasta sauce evenly over the top; sprinkle with mozzarella cheese. Press down lightly.

-Cover baking dish with foil, using foil sprayed with cooking spray and keeping foil off the center of the lasagna. Secure sides tightly over baking dish.

-Bake about 1 hour 15 minutes in oven. To lightly brown the top, remove foil for a few minutes at the end of baking time.

-Allow to sit for 10 to 15 minutes before serving.

Servings: Provides 10 servings

Calories/Serving: 373 calories/serving

Nutrition: One serving provides approximately: 373 calories, 33 g protein, 33 g carbohydrates, 3 g fiber, 12 g fat (7 g saturated), 110 mg cholesterol, 142 mcg folate, 3 mg iron and 671 mg sodium.

How to Read Nutrition Facts, Information & Labeling

Choosing between McDonalds, Starbucks or Subway might be the toughest dietary choice you’ve had to make recently.  But for the rest of us who struggle with interpreting the nutrition information and data on a nutrition facts label at the super market, it often feels like we’re reading an ancient manuscript.  That’s why our expert nutritionist Jason Apfel, at Lucas James Personal Training, has broken down food labeling into a few simple steps so you can easily understand all that nutrition mumbo-jumbo!

If you’re concerned with maintaining a healthy body weight, the most important nutrition fact to note is proper serving size and portioning for each food or meal. With this in mind, the first place to look on the nutrition facts label is the serving size and the number of servings per package.  Why is this so important? Well, while you may be eating healthy foods, it’s just as important to eat the right amount of food to ensure healthy weight maintenance, weight-loss or growth, all of which depend on your total daily calorie intake.

Remember, when you take in more calories than your burn throughout the day, even when engaging in exercise, you’ll gain weight. Vis-versa, if you eat less than you burn, you’ll loose weight.  When weight-loss is concerned, you need to reduce your calories by a total of 3,500 calories per week, or 500 each day, to loose one pound of body weight.  You can keep track of calories through noting the proper serving size on any food product package.  Serving sizes are now standardized for similar foods to make it easy to compare like-products.  The measure for serving size is even provided in the same units, such as cups or pieces per serving, to make items easier to compare.                                         *American Heart Association Image

Aside from the obvious reasons, why is serving size important? It ultimately influences the listed amounts of everything else on the nutrition label such as carbohydrates, fat, protein etc. This is because the amount of each listed nutrient is based on the portion size.  For example: the larger the portion, the more grams of each nutrient listed. Often foods that are unhealthy, such as butter or processed chips, have relatively small serving sizes to make them appear healthier than they are! Ask yourself “How many servings do I consume”? To help you keep track of calories.

When you hear the term ‘calories’ you may think amount weight.  However, calories actually provide a measure of how much energy you receive from eating a given amount of a specific food. Calories come from the three main macronutrients Carbohydrates, Fats and Proteins, not from micronutrients such as vitamins and minerals. Each of the main macronutrients contains a different amount of energy or calories per gram.  For example, carbohydrates and proteins contain 4 calories per gram while fats contain 9 calories per gram, making them more calorically dense.   Aside from the biochemical structure of fats and the way they are metabolized, fats are ‘worse’ for us when weight-loss is concerned, because they contain more calories –making it harder to loose weight.

Some foods are also higher in calories than others. For example, fruits and vegetables tend to be lower in calories, especially fat, and are devoid of saturated fats found in animal products.  Plant foods also typically contain more minerals and vitamins than animal products do.  On the flip side, animal products such as milk and meat tend to be higher in protein content and important minerals such as iron and calcium.

Since calories are really a measure of energy, the calorie section of the label can help you manage your weight through energy balance as previously described. It’s crucial to remember that the number of servings and portion size you consume determines the actual number of calories you take in.

Nowadays, when deciding on your favorite restaurant and fast-food items the calorie content and even nutritional information is available on the menu depending on where you live.  This may be startling, but recent legislation had required every large restaurant chain in the nation, including fast food chains, to provide caloric information on their menus and drive-throughs. This new federal law passed in 2011 by the Obama administration requires restaurant chains that are comprised of twenty or more locations to disclose the caloric content of their food items, as well as a description of the daily recommended calorie intake for a healthy person (~2000 calories per day. The legislation takes this one step further, requiring that vending machines also list the amount of calories in the food items they’re selling.

So next time you’re considering a Big-Mac at McDonalds, Frappucino from Starbucks, or tuna sub from Subway, you might just be staring down at a sign, reminding you how bad some of these food choices are.

Just how bad are some of these items & what should you eat instead? Well, just for fun we’ll fill you in!

At Subway:

AVOID- Their 6″ version of a Tuna Sammy has 530 calories and 31 grams of fat, and over 1000 mg of sodium (more than half your recommended daily intake).

The Healthiest Subway Options:

-6″ Ham Sub has 261 Calories, 4.5g fat, 17g protein and 39g carbs

-6″ Roast Beef has 264 Calories, 4.5g fat, 18 g protein and 39g carbs

-6″ Roasted Chicken Breast has 311 Calories, 6g fat, 25g protein and 40g carbs

-6″ Subway Club has 294 Calories, 5g fat, 22g protein and 40g carbs

-6″ Veggie Delight w/o cheese has 200 Calories, 2.5g fat, 7g protein and 37g carbs

-6″ Honey Mustard Turkey w/ Cucumber has 275 Calories, 3.5 g fat, 22g protein, 42g carbs.

At Startbucks:

AVOID – A Peppermint White Hot Chocolate has 730 calories, A Mint Chocolate-chip Frappucino has 680 calories, and a Tazzo Green Tea Frappucino even has 650 calories!

AVOID the Blueberry Scone with 460 calories and 22 grams of fat.

The Best coffee:  Drip coffee has only 5 calories! A little extra if you decide to add a splash of dairy.

The Best breakfast selection:  Starbuck’s ‘Perfect Oatmeal’ is fiber-packed with heart healthy oats and only has 140 calories. If you add their ‘Perfect Nut Medley’ containing almonds, pecans and walnuts add an additional 100 calories to the total.

At McDonalds:

AVOID – The Double Quarter Pounder with Cheese contains 740 Calories, 42g of fat (19g saturated fat) and 1380mg of sodium. Even their Grilled Chicken Club has  570 Calories,  21g of fat (7g saturated fat) and 1720mg sodium (almost a total day’s worth of sodium!!!)

The Healthiest McDonald Options are:

-The English Muffin with only 140 Calories, 2g Fat, 4g Protein and 25g Carbs

-The Chicken McGrill w/o mayo has 340 Calories, 7g Fat, 26g Protein and 45 g Carbs

-Their Hamburger has 280 Calories, 10g Fat, 12g Protein and 35g Carbs.

Fitness Circuit Training for Weight-Loss

When it comes to exercise, Scottsdale, Arizona based celebrity personal trainer Lucas James and nutrition expert Jason Apfel suggest working out smarter not harder.  In terms of maximizing the benefits of physical activity, both believe efficiency is key. Resistance training and aerobic exercise are beneficial for and essential to helping reduce body weight and improving one’s overall health.  Combining weight training, plyometrics and cardio within one routine as a circuit, is an excellent way to improve strength, endurance and flexibility, while helping to shed those extra pounds the quickest.

Circuit training provides a quick and effective total body workout by combining multiple forms of fitness one.  It helps to train our body’s cardiovascular endurance, while enhancing into muscle performance and increasing strength at the same time.

Since our bodies adapt to physical activity, as well as in response to our diet, it is important to constantly change our workouts to confuse our muscles. With circuit training, the body must adapt to multiple types of exercise and physical stress.   A workout circuit is comprised of multiple exercises, each based on a specific set of repetitions or time-based intervals leaving little to no rest in between each different activity.  Each round of exercises is repeated 3-4 times, resulting in the same impact of resistance training in normal workouts, but at a higher intensity.  An ‘active rest period’ can be simulated within each circuit by incorporating  exercises that focus on isolating opposing muscle groups. With this approach to fitness clients can work towards varied health goals simultaneously in less time than with traditional workout programs.  This is accomplished by keeping an elevated heart rate throughout the workout because of the way the intervals, exercises, and rest periods are laid out.  Circuit training ultimately increases the number of calories burned per minute.

One recent study in the Brazilian Archives of Cardiology suggests that resistance exercise combined with aerobics helps to decrease the risk of metabolic disorders, reduce cholesterol levels and aid in weight loss.  Other American studies note that circuit training can help burn 30 percent more calories than tradition exercise.

Aside from the health benefits, circuit training is great to break up the exercise to the next, your mind doesn’t have time to wander or get bored.  More so, a circuit e monotony of lifting weights. By constantly moving from one that combines both cardio and strength exercises will help to sculpt muscle physique and tone your body. 

A simple circuit workout can be done at home with little or no equipment at all. Try integrating squats, lunges, push-ups and crunches a minute of quick sprints, high-knees and mountain climbers in between each exercise.

If free weights, resistance bands or even a jump rope are available, you can incorporate simple resistance and cardio exercise that will aid in quicker weight-loss and strength building.

Try A simple Routine:

Exercise #1 
Squat Jump 10-15 repetitions

Exercise #2 
Standard Push-ups 8-12 repetitions

Exercise #3

Burpees

Exercise #4 
Calf Raises on a step-up or raised ledge 15-25 repetitions

Exercise #5

Jumping Jacks 1 min.

Or-

Exercise #1 
Lunges

Exercise #2 
Jump Rope

Exercise #3

Planks or Toe Touch Abdominal Crunches

Exercise #4 
Leap Frogs

Exercise #5

Switch Squats

Personal Trainer Certification Guide

When looking for a fitness trainer or personal trainer, it’s important to find a credentialed Certified Personal Trainer (CPT) who knows their business.  While the criteria for different certifying agencies may vary slightly, you want a trainer with a diverse background in physical fitness and exercise planning.  Even with a nationally accredited personal trainer certification many new trainers are inexperienced or lack a background in physiology, kinesiology or nutrition.    The best trainers have not only worked within the fitness, health and wellness fields previously, but have prior knowledge to health from an academic institution.

The top ten most well known nationally accredited certifying agencies for personal training, accepted by most national gyms such as LA Fitness, 24 Hour Fitness, Golds Gym & Equinox are ACSM the American College Of Sports Medicine, NASM the National Academy Of Sports Medicine, NSCA the National Strength And Conditioning Association, NCSF the National Council On Strength And Fitness, NFPT the National Federation Of Personal Trainers, ACE the American Council On Exercise, CI the Cooper Institute, NESTA the National Exercise & Sports Trainers Association, IFPA The International Fitness Professionals Association and ISSA the International Sports Science Association.

Each of these certified fitness-training agencies are NCCA-accredited programs (National Commission for Certifying Agencies) aside from the ISSA. This national commission only accredits programs that meet or exceed its standards for personal training and physical fitness training curriculum.  While there are various other accreditation organizations, in terms of personal training, the most valuable certifications are NCCA recognized.

Each of the nationally accredited CPT programs mentioned above vary slightly in terms of curriculum, program format i.e. emphasis on nutrition, exercise planning, kinesiology etc, recertification requirements, program materials & cost, but all share specific similarities.  For example, any worth-while agency will include education concerning client health-fitness assessment, exercise technique, fitness program design, nutrition, client relations & administration, as well as a CPT professional scope of practice and responsibilities.

As mentioned previously, it’s also important to have a personal trainer with an academic background in the health-science fields such as biology, physiology, kinesiology or nutrition.  This is due to the fact that anyone can study to become a personal trainer through one of the accredited programs, but at the same time might lack the background to thoroughly understand the underlying scientific principles of health, exercise, metabolism and diet. In fact, individuals who have a diverse medical or science background often have a better understanding of the effects of proper exercise than a CPT.

Another option for personal training certification is receiving a personal training degree, diploma or certificate from a trade school or college program that is accredited by the government instead of the NCCA.

Becoming a certified personal trainer can often be costly, with the exam alone costing anywhere from $50 to $279. More so, if you choose to buy all of the test preparation materials, take a workshop and purchase textbooks, the cost can total upwards of  $800, with even more costs for re-certification.

Here’s the breakdown for our top four picks personal trainer certifications:

*Both NCCA & non-NCCA accredited

National Academy of Sports Medicine (NASM)

A NASM personal trainer certification is NCAA-accredited and accepted by most employers and gyms. The exam alone costs $549, but is included in all of the study packages. NASM preparation packages rang from $599 to $799.  The requirement for recertification is every 2 years and costs $700.

American Council on Exercise (ACE)

ACE is also an NCAA-accredited personal trainer certification that is highly recognized within the personal training and sports club industry. The current cost of the PT exam is $219.  In addition to the cost of the exam, ACE study materials range from $150 to $580.  Unique from other agencies, ACE also offers an online study program in addition to their study materials. The requirement for recertification is every 2 years for $400.

National Strength and Conditioning Association (NSCA)

NSCA is another highly respected NCAA-accredited personal trainer certification.  Different from other agencies, NSCA is known for their preparation for special-needs populations.  For this reason, their exam is known to be one of the more difficult certifications processes. NSCA exam fees range from $235 to $400 depending on membership type. The requirement for recertification is every 3 years for $500.

International Sports Sciences Association (ISSA)

The ISSA is one of the only non-NCAA-accredited personal trainer certification that we’ve discussed, which is also reasonably well recognized within the fitness and sports clubs industry. ISSA certification is ideal for first time trainers seeking part-time or free-lance employment. The program fee is $595, and the course and exam are 100 percent available online. Recertification is required every 2 years for $600.

Green Tea, Green Tea Recipes & Weight Loss

For centuries, many cultures have been drinking tea for its health benefits.  It is often spoken about as a wonder food for weight-loss and for its potent anti-oxidant powers.  Over the last several decades, researchers have examined the extent of its long-purported health benefits, often noting positive results but offering no definitive answers.

While the mechanisms for green tea and appetite suppression or weight-loss still remain largely illusive, the results are always the same; Green tea is healthy and helps reduce fat!

A recent study in the American Journal of Clinical Nutrition showed that both Green Tea with caffeine and a high protein diet may independently improve weight management through thermogenesis (our bodies ability to burn calories through emitting body heat) and fat oxidation (our bodies ability to burn fat as energy), while sparing lean muscle and increasing satiety.

The benefits of Green Tea are thought to be largely due to a substance found within known as epigallocatechin gallate or EGCG.  EGCG is held to be one of the most potent naturally occurring antioxidants. Increasing evidence also suggests that EGCG can be beneficial in treating multiple cancers by hijacking the cells that keep cancer alive. One University of California study on the cancer-preventative qualities of green tea concluded that you could probably attain a healthy level of EGCG by drinking merely two cups per day.

So will this ancient appetite suppressant make you loose that excess weight you’ve been trying to shed? Well, the answer is…it can help.  There is however no quick fix when diet and exercise are considered.  It is important to focus on the big picture. This means a consistently healthy diet and work-out schedule.  While Green Tea is not a miracle drug, it can certainly help with weight loss when taken in collaboration with a healthy diet.  It should be thought of a another tool in your weight-loss arsenal.

It’s particularly important not to overbrew green tea to reap its total health benefits:

• Use one tea bag, or 2-4 grams of tea per cup.
• Fill a kettle with cold water and bring to a boil.
• After unplugging the kettle, allow it to stand for up to 3 minutes.
• Pour the heated water over the tea bag or tea, and allow it to steep for up to 3minutes. If using a tea bag, remove the bag.
• Allow the tea to cool for three more minutes.

Green tea can also be incorporated into food dishes, such as Shrimp with green tea leaves or other stir-fry or Thai inspired meals.  Try making a marinade in a small bowl, mixing together soy sauce, brewed tea with tea leaves, chicken broth, sesame oil, sugar and black or white pepper.

If you’re more in the mood for a light refreshing beverage, try mixing up a green tea latte for a healthy summer treat that’s great with breakfast or for a mid-afternoon pick-me-up. All you’ll need for this iced-blended Green Tea Latte recipe is:

• 1 cup cold, unsweetened soymilk
• 1 cup ice
• 1 Tbsp warm water
• 1 Tbsp Tupelo honey (or other mild honey)
• 1 tsp food-grade matcha (powdered green tea)

Blueberries, Cardio Health & Weight Loss

Throughout history blueberries have been a natural part of the human diet. Over the last several decades, scientists have acknowledged their possible health benefits. Current research suggests blueberries may serve to aid weight-loss and help to reduce the occurrence of both cardiovascular disease and cancer in the human body.  Numerous nutritional studies have demonstrated that blueberries exert a powerful cardio-protective effect due to the fiber they contain. Furthermore, research suggests that these tasty berries supply our diet with plant polyphenols and anthocyanins that serve as potent anti-oxidants, which may help to alleviate specific conditions of aging.  One study in the Journal of Agriculture and Food Chemistry suggests that ‘moderate-term’ blueberry supplementation can confer neurocognitive benefits for individuals with declining cognitive function and symptoms of depression. So are blueberries a miracle cure for poor health? Well, no.  However, when eaten as part of a balanced diet, you can ensure to reap the most benefit.

Fiber & Cardiovascular Health

It is recommended to include four to eight ounces of fresh blueberries daily to your diet or take an organic blueberry concentrate supplement to naturally improve health and prevent fat cell development. Since blueberries are loaded with soluble fiber, they help to reduce cholesterol absorption and elevate fat metabolism. The recommended intake for dietary fiber is between 20 to 35 grams per day for adults, or approximately 10 to 13 grams for every 1,000 calories in the diet. Since fiber-rich foods take longer to digest, they result in an increased feeling of fullness and satiety.  In addition, the more gradual absorption caused by increased fiber intake slows the entrance of glucose into the blood stream, helping to prevent high blood glucose levels and insulin spikes.

Sexual Health

Forget the little blue pill and try the little blueberry! Men’s Health magazine recently stated “Forget Viagra. Mother Nature’s original blue potency capsule may do even more for you.” Blueberries are also packed with phytochemicals, beneficial plant compounds, that help relax your blood vessels and improve blood circulation.  Due to the benefits of lower cholesterol and better blood-flow, blueberries have been recommended as an aid for improving blood flow to the genitals.

Blueberry Recipes

Try eating these tart and tasty berries by themselves or on salads, desserts or drinks to boost your antioxidant intake.  For a fancy smoothie or frozen after-meal treat try blending: Frozen unsweetened blueberries, frozen acai pulp, light agave nectar, mango, ice, limes, wheat germ, pineapple cubes, coconut water, flaked unsweetened coconut for a 288 calorie treat!

If you’re into more of a savory mood, try mixing up a Chicken-Blueberry Salad. This light, refreshing salad uses the sweet accents of blueberries to compliment the savoryness of chicken. Just mix together olive oil, rice wine vinegar, ginger, garlic, salt, pepper, chicken breasts, celery, sweet onion, red bell pepper, carrots, salad greens, blueberries for a 200 calorie meal

For a breakfast on the go, try baking these delicious healthy versions of blueberry muffins, with only 196 calories, 5 grams of fat, 5 grams of protein and 3 grams of fiber.  What you need: 3/4 cup all-purpose flour, 3/4 cup whole wheat flour, 3/4 cup white sugar, 1/4 cup oat bran, 1/4 cup quick cooking oats, 1/4 cup wheat germ, 1 teaspoon baking powder, 1 teaspoon baking soda, 1/4 teaspoon salt, 1 cup blueberries, 1/2 cup chopped walnuts, 1 banana- mashed, 1 cup buttermilk, 1 egg, 1 tablespoon vegetable oil, 1 teaspoon vanilla extract,

-Preheat the oven to 350 degrees F (175 degrees C). Grease a 12 cup muffin pan, or line with paper muffin cups.

-In a large bowl, stir together the all-purpose flour, whole wheat flour, sugar, oat bran, quick-cooking oats, wheat germ, baking powder, baking soda and salt. Gently stir in the blueberries and walnuts. In a separate bowl, mix together the mashed banana, buttermilk, egg, oil and vanilla. Pour the wet ingredients into the dry, and mix just until blended. Spoon into muffin cups, filling all the way to the top.

-Bake for 15 to 18 minutes in the preheated oven, or until the tops of the muffins spring back when lightly touched.

Scottsdale, AZ based celebrity personal trainer dish out all the health benefits of eating blueberries.

HCG Weight Loss Diet Plan

If you’re looking to loose weight fast, you’ve most likely come across the ‘hCG Weight-loss Diet Plan’.  Weight loss is a dynamic process that should be accomplished through healthy nutrition and proper physical activity rather than by taking pills, extreme dieting, or hormone injections.  At Lucas James Personal Training, we believe it’s all about creating a healthy lifestyle based on maintaining a consistently balanced diet and exercise program.

The HCG diet relies on the use of human chorionic gonadotropin, or HCG, a naturally occurring hormone made by cells that form in the placenta during pregnancy.  Normally, hCG helps to maintain the womb during pregnancy, but has previously been implemented with directing fat distribution and allocation during pregnancy.  In terms of its effectiveness for weight-loss, while HCG clients do typically lose weight, once they stop taking injections and return to a normal diet, their weight gain return and losses are typically gained back within one to three months.

The controversial use of hCG for weight loss purposes was created as an adjunct to British endocrinologist Albert T. W. Simeons‘ ultra-low-calorie weight-loss diet.  Simeaons’ diet was part of a research study where patients consumed less than five-hundred calories daily in conjunction with HCG injections.  The India-based study focused on pregnant women consuming a calorie-deficient diet and over-weight male adolescence with pituitary problems. The preliminary results showed both groups lost fat rather than lean muscle tissue. The reasoning was believed to be due to hCG injections, where fat allocation in the body was limited based on the functions of the hCG hormone.

Under the hCG diet,  low-dose daily hCG injections are paired with a ‘customized’ ultra low-calorie diet to promote fat loss while maintaining muscle tissue.  Recently, the diet has surfaced at specialized wellness and weight loss centers promoting alternative weight loss therapies and treatments.

A primary problem with the hCG diet is that extremely low calorie programs neglect to provide our bodies with the energy they need for normal growth, development and even function.  In terms of nutrition, it is impossible to maintain a five-hundred calorie diet. In fact, such a low calorie diet is typically indicative of restrictive eating and eating disorders.  More so, the Journal of the American Medical Association and the American Journal of Clinical Nutrition have both warned that hCG is neither safe nor effective as a weight-loss aid.  Recent efficacy studies found that studies that do support hCG for weight loss are typically poorly implemented and conclude, not only a lack of evidence supporting the notion that HCG is effective in the treatment of obesity, but furthermore that it does not bring cause weight-loss or a favorable redistribution of fat.  Even more important current studies suggest hCG does not even reduce hunger.

A Dangerous Diet: Weight Loss & Diet Pills

Nutrition Expert Jason Apfel from Lucas James Celebrity Personal Training in Scottsdale, AZ offers some advice when considering fat-burners and weight-loss pills.

You’ve heard this from us before, but for the sake your wellness and staying consistent, there is no ‘quick-fix’ when your health is concerned.  The same holds true for healthy, sustainable weight-loss.  Keeping this in mind, ninety-nine percent of all sports-nutrition and health products, including supplements, vitamins and fat-burning weight-loss diet pills are all hype and marketing ploys.  Often, these products boast university or private lab studies to validate their efficacy. However, some reported studies never actually take place or use altered results for advertisement purposes. More so, ‘before-and-after’ pictures for success stories are often used for generating increased sales, but the displayed weight-loss is not truly attributable to the actual products.

Due to a lack of market and product regulation for nutraceuticals and fitness supplements the reported testimonials and benefits of use are often glamorize stories or complete fallacies.  Since, dietary supplements and weight-loss aids are not subject to the same rigorous standards as prescription medications, they can be sold with limited proof of effectiveness or safety.  The Food and Drug Administration (FDA) only monitors product safety once a product in on the market, in terms of banning or recalling detrimental or harmful supplements.

So how do these pills supposedly work?  

Calories and fat are burnt through three ways: Firstly, through maintaining normal body function ie. Breathing, heart-rate etc.  Secondly, through exercise or physical work that uses calories as a source of energy, and lastly through maintaining our internal body temperature and burning calories by emitting body heat.  This last method is what ‘nutrition’ companies focus on to promote their latest, greatest miracle pill. Otherwise known as ‘fat-burners’ these products are typically filled with stimulants such as caffeine, that literally increase your resting heart rate to make you sweat in order to burn more calories.  Most burners and weight-loss products are often untested, and contain trace amount of ingredients that are either harmful, or on the flip side helpful for weight-loss but ineffective in the incorporated amounts.

A healthy fat-burning alternative: For the same calorie crushing effect try drinking green tea or coffee.  A daily cup of coffee can rev up your metabolism by 5 to 8 percent—enough to burn 98 to 174 calories.  If you are interested in loosing weight or burning fat more efficiently try eating more protein.  It will help increase your protein synthesis, building more lean muscle which means burning fat more efficiently. Gaining three lbs of  increases metabolism by about 7%., meaning you’ll burn roughly 100 more calories per day. Protein also help to keep you fuller longer.  A recent medical study showed eating 5% more protein leads to consuming 10% fewer calories throughout the day.

The bottom-line: Aside from avoiding possible health problems and side-effects due to weight-loss pills, you still have to ‘diet’ or eat fewer calories than your body burns in order to lose weight while taking these products.  If a product helps you to lose weight initially, once you stop taking it, your weight-loss will return rapidly. If you are considering taking a weight-loss product, make sure to speak with your physician beforehand, especially if you have current health problems or are taking prescription medications.

Sources: U.S. Food and Drug Administration, 2010; Natural Medicines Comprehensive Database, 2010

Medical Weight Loss

Obesity is one of the leading contributing factors for cardiovascular disease across the United States.  Being both obesity and overweight substantially increase the risk of death and diseases ranging from hypertension, type-2 diabetes, coronary heart disease, stroke, osteoarthritis, sleep apnea, respiratory problems and multiple forms cancers. Nearly 97 million adults in the United States are overweight or obese.

Aside from the physical symptoms of these health conditions,  ‘overweight’ and ‘obesity’ are both terms used to describe ranges of body weight that are greater than what is typically considered ‘healthy’ for a given height.  For adults, overweight and obesity ranges are determined by using weight and height ratios to calculate a measurement termed “body mass index” or BMI.  In terms of range for the BMI scale, an adult with a BMI between 25 and 29.9 is considered ‘overweight’ , where an adult with a BMI of 30 or higher is considered obese. While BMI uses height and weight to correlate with the amount of body fat of a given individual, it does not directly measure body fat or body fat percentage.

With Obesity, when exercise and diet fail, there are limited options for improving one’s health. There are however, several medical procedures available that can aid weight loss, and ultimately your overall health.  There are however specific criteria both physically and mentally to be considered for medical weight loss weight loss intervention.

1. Previous efforts to lose weight with diet and exercise have been unsuccessful. A candidate for medical intervention first must have tried a nutrition intervention with registered dietician or under doctor supervision, as well as have been prescribed / recommended surgery by the physician.

2. Your body mass index or BMI must be 40 or above, placing you in the ‘extreme- obesity’ range.  There are also instances where individuals with a BMI of 35 to 39.9, in the ‘obese’ range, paired with serious weight-related health issues, are prescribed surgical intervention. Similarly, there are special cases with individuals with a BMI ranging from 30 to 34 designated ‘overweight’ , also paired with serious weight-related health problems such as cardiovascular complications are considered for surgical interventions.

3. A team of health professionals typically consisting of your general practitioner, dietitian, a psychologist and surgeon will evaluate you for undergoing weight-loss surgery such as roux en y or gastric banding.  This typically including assessing the risks versus of surgery for specific individual. The team will also assess your ability and desire to adhere to specific recommendations made by your health care team, including any prescribed changes to your diet and fitness routine. Certain mental health conditions such as binge-eating disorder, substance abuse, depression, anxiety disorders may contribute to obesity, making it more difficult for an individual to maintain their weight-loss due surgery.

4. A thorough physical exam and laboratory testing. Typical evaluations include assessing past nutrition and weight-loss, previous weight-gain trends, eating habits, exercise programs, levels of stress level and other contributing factors.

5. Your age. While there is no specific age specification for gastric bypass surgery, there is an increase risk of complication in individuals older than age 65.

All of these factors are important in considering medical interventions for weight-loss, due to the fact that specific health conditions can increase the associated risks of having surgery. Some conditions include blood clots, liver disease, heart problems, kidney stones and nutritional deficiencies.  It is important to remember that gastric bypass and other weight-loss surgeries are major, life-changing procedures.

Medical operations:

Weight-loss surgeries, collectively known as bariatric surgery, typically decrease the size of the stomach and/or digestive tract to limit how much food can be consumed and how many nutrients are absorbed. This ultimately leads to weight loss.

Gastric bypass or Roux-en-Y surgery is the most common type of weight-loss surgery. The gastric bypass procedure physically reduces stomach size and allows food to bypass part of the small intestine. This ultimately leads to decreased digestion and absorption and allows patients to feel fuller more quickly. The resulting decreased stomach size reduces the amount of food you an individual can eat and therefore reduce the total calories consumed leading to weight loss.  Both gastric bypass and other types of weight-loss surgeries, collectively known as bariatric surgery, decrease stomach size and digestive system that limit how much food you can eat and how many nutrients you absorb, leading to weight loss.

Lap band or laparoscopic adjustable gastric banding, is a procedure that places an inflatable silicone device around the top portion of the stomach near the lower esophogeal sphincter through a laparoscopic procedure.  In contrast to Gastric Bypass procedures, gastric banding is the least invasive surgery of its kind and usually results in a short hospital stay, quicker recovery, minimal scaring and reduced pain in comparison to open surgical procedures. Since there is no partial removal of the stomach or intestine, patients can continue to normally absorb nutrients.

Liposuction, also known as lipoplasty, removes excess subcutaneous fat and reshapes specific areas of the body by removing excess fat deposits to create an more appealing body contour and physique. Despite proper health and fitness, some individuals still have excess fat deposits and disproportionate contouring due to genetic limitations.

If you’re very overweight and can’t lose pounds with a healthy diet and exercise, these surgical interventions might be a valid option for change.

Blood Type Diets: A Controversial Dieting Phenomena

If you’re looking to a diet for weight-loss solutions you may have recently stumbled across the ‘Eat Right for Your Type’ diet, otherwise known as the ‘Blood-type’ diet which encourages people to eat certain foods and avoid others based on their A, B, AB, or O blood type. Scottsdale, AZ based celebrity trainer Lucas James shed some light on the ‘Blood-type’ diet plan.

The ‘blood-type’ diet was created by naturopathic doctor Peter J. D’Adamo the author of Eat Right for Your Type: The Individualized Diet Solution to Staying Healthy, Living Longer & Achieving Your Ideal Weight.  D’Adamo proposed the diet under the notion that an individual’s blood type affects digestive function, where some foods are good for people of one blood type, and bad for others.

D’Adamo’s diet is based on the idea that lectins, or sugar binding proteins, react differently each different human blood-type.  Lectins in general have a role in the biological recognition of cells. For example, some viruses use lectin proteins to attach themselves to host cells during infection.  Dr. D’Adamo believes if you eat foods containing lectins incompatible with your blood type, you may experience inflammation, bloating, a slower metabolism, even diseases such as cancer.  However, such health claims have yet to be substantiated by the scientific and medical communities. The established biochemical research available, has yet to have found any difference in how the lectins react with a given human ABO blood type.  On the contrary, research shows that blood-type specific lectins are not found in foods (aside from two rare cases but occur more frequently in non-food plants or animals.

In term of nutrition, the ‘blood-type’ diet may suit enthusiastic dieters who don’t want to be involved in tracking calories or fat, but may restrict others looking for variety in their diets. This challenge can be made greater if there are more than one person in the same household with different blood types trying to follow the diet.  While aside from the science, there is nothing inherently wrong with the dietary recommendations for the diet, it can be difficult to maintain due to the strict guidelines.

For those interested, Dr. D’Adamo’s recommendations for each blood type are as follows:

Type O-People with type O blood fare best on intense physical exercise and animal proteins and less well on dairy products and grains, says Dr. D’Adamo. The leading reason for weight gain among Type O’s is the gluten found in wheat products and, to a lesser extent, lentils, corn, kidney beans, and cabbage, Dr. D’Adamo explains. Ideal exercises for Type O’s include aerobics, martial arts, contact sports, and running.

Type A-Those with blood type A, however, are more naturally suited to a vegetarian diet and foods that are fresh, pure, and organic. As Type A’s are predisposed to heart disease, cancer, and diabetes, “I can’t emphasize how critical this dietary adjustment can be to the sensitive immune system of Type A,” says Dr. D’Adamo. Type A’s prefer calming, centering exercise, such as yoga and tai chi.

Type B-Type B’s have a strong immune system and a tolerant digestive system and tend to resist many of the severe chronic degenerative illnesses, or at least survive them better than the other blood types. Type B’s do best with moderate physical exercise requiring mental balance, such as hiking, cycling, tennis, and swimming.

Type AB-Blood type AB, the most recent, in terms of evolution, of the four groups and an amalgam of types A and B, is the most biologically complex. For this group, a combination of the exercises for types A and B works best, says Dr. D’Adamo.

All dietary recommendations and related views of the blood-type diet have been adapted directly from Dr. D’Adamo’s website: http://www.dadamo.com/program.htm