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What Is Cellulite, Really?

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Orange peels thighs, cottage cheese butt, fat dimples… These are just some of the names people use in reference to cellulite. Despite this condition being general associated with being overweight and eating unhealthy foods, roughly 80-90% of women have it. These are women of various sizes, small and large. Many of which may not be aware simply because it may be on the backs of their thighs or only visible in a bright light.

There are many myths and misconceptions associated with this skin condition even though it is so vastly common. To understand why it happens and how to get rid of it, you need to understand what it is.

What is Cellulite?

Cellulite is quite simply the occurrence of fat deposits under the skin. When normal fat deposits become larger, they can push upwards against the skin which causes the connective tissue to pull down which causes the classic look of dimples and small bumps on the skin. Cellulite can occur anywhere on the body, like stomach or even the arms, but are typically most obvious on the thighs and legs.

“Cellulite is caused by fibrous connective cords that tether the skin to the underlying muscle, with the fat lying between. As fat cells accumulate, they push up against the skin, while the long, tough cords pull down. This creates an uneven surface or dimpling.” – WebMD

cellulite

Cellulite can occur in men and women, but is overall more common in women. This condition can occur anytime in life but is often most apparent after puberty. Sometimes it may dissipate once a young lady has matured while others get cellulite much later in life. The main issue for many people is that cellulite make them feel self conscious and affects self esteem.

There are different stages of cellulite. In the beginning you won’t be able to see it developing below the skin. Stage 2 cellulite: You’ll be able to see slight dimples when you pinch the skin or when you flex your muscles. The next level of cellulite will be visible when standing but not when laying down and eventually it will be visible all the time.  Your cellulite can become more or less visible depending on factors like eating habits, weight, age, hydration, pregnancy, skin elasticity and how long you’ve had cellulite.

Why Does Cellulite Happen?

There are a few different reasons why cellulite occurs. Generally, it’s a combination of a few thing which cause it, not just one issue. Doctors typically agree cellulite production is based on these 3 factors:

  • Hormones: Hormones like estrogen, insulin and thyroid are all involved in fat production, explaining why puberty is such a common time for cellulite to appear.
  • Genetics: Cellulite is genetic and so even a person with a low body fat percentage may still develop it if they have a family history.
  • Lifestyle: People that are generally sedentary or who consume a lot of sugary or fatty foods are most apt to develop fat deposits. Smoking also seems to contribute to the appearance of cellulite.

Some doctors have reason to believe that women who often wear tight clothing can worsen their cellulite or exacerbate the condition quickly in the beginning.  That’s not necessarily fact, but something to consider.

Can You Get Rid of Cellulite?

There is a lot of controversy about whether a woman can get rid of cellulite completely. The problem is that some women can have cellulite without even being able to see it. In that case, if the appearance of the cellulite approves it is possible that the woman didn’t get rid of it, she just can’t see it.

Due to this, most fitness professionals and doctors agree that while a woman can’t necessarily get rid of this condition completely, they can reduce the appearance the lumps and bumps. It is important to also consider that women with a very visible cellulite may never be able to fully get rid of the appearance as a severe case of fat deposits may have permanently stretched/scarred the skin.

Here are a few ways you can reduce the appearance of cellulite, at home or with a doctor’s help.

  • Exercise with Focus on Strength Training: This technique is a must for reducing the appearance of cellulite. You need to get active and stop leading a sedentary lifestyle. Cardio is important also but put an emphasis on strength training. Resistance training with weights or bodyweight will help tone your muscles, which is important for blasting stubborn fat deposits. Muscle burns fat at rest and having muscle under the skin can help the appearance.
  • Lose Weight: Since the size of your fat cells impacts cellulite, it’s a no brainer that weight loss could help improve the appearance of skin affected by cellulite.
  • Laser Liposuction: Regular liposuction may make the appearance of cellulite worse, but laser liposuction can destroy the fact cells and thus it could have a positive impact. “How it works: A plastic surgeon makes small incisions to the cellulite-laden area. A probe placed through the incisions and under the skin emits a laser, melting fat bulges and cutting through the fibrous bands that pull on and cause dimples in the skin.” – Washingtonian
    Please note that the long term affect of laser treatments are still unknown.
  • Change Your Diet: Even if you aren’t overweight, you can still have unhealthy eating habits which may be a contributing factor. Make sure the bulk of your diet is made up of whole foods, like vegetables, fruits and lean meats. Eat healthy carbs, but keep your intake of them at a reasonable level. Avoid processed foods and fast food as much as possible, especially those that are high in sugar, trans-fats and salt.
  • Get a Massage: Massage by a professional is very useful for breaking up fat deposits and returning elasticity to the skin. You can find a masseuse experienced in treating cellulite for the best results. Otherwise you can visit a regular one or practice massage on yourself at home.

Other ways you can reduce the appearance of cellulite is to wear looser fitting clothes and underwear. If you have cellulite, don’t feel ashamed or beat yourself up about it. It is a VERY common issue and you are not alone. Having a healthy body, not a perfect body, and loving yourself is the most important thing.

Kerry Washington Tells Self Magazine Her Exercise Secrets

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Graceful and Gorgeous! Kerry Washington looks amazing on the September 2015 cover of Self Magazine.  Her daughter, Isabelle, is 17 months old and this 38 year old mom has clearly won the baby weight battle that so many women struggle with. However, she makes it clear that she is not chasing some past version of herself or trying to get her pre-baby body back. About her body, she says, “It’s the site of a miracle now. I don’t want to be pre-miracle.”

It’s a great article, so be sure to pick up this issue for the full story and check out the video below for more info as well. (Magazine sales help encourage major publishers to put more Black Women on their covers 🙂 ).  So, what’s Kerry’s secret weapon for fitness?  Pilates!

“There are a lot of forms of exercise where you have to leave yourself out of the room while you force yourself to do this thing,” she explains. “With pilates, I get to bring my true self. I cry, I laugh. I get to go: Where is my body today? What do I need today? How can I take care of myself and push myself past my comfort zone? How can I be both loving and challenging?”

Kerry is no stranger to movement and exercise.  The Scandal star traveled to India after college and studied yoga. In the article, she talks about how she makes a point to exercise very early in the morning to make time for her child and her husband.  She says, “I try to get it in so I can be back with my kid early. I have to take care of myself in order to live life the way I want to. It’s important to have rest days.”

I’m so excited to share this becuz I’ve been a fan of @selfmagazine for a LONG time. Guess who’s on the September cover…

A photo posted by Kerry Washington (@kerrywashington) on

The Benefits of Sweet Potatoes

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sweet potato benefitsWho doesn’t love Grandma’s sweet potatoes? Sweet potatoes make a vibrant edition to any meal but sadly aren’t used as often as regular potatoes. They always make an appearance around Thanksgiving and Christmas in the form of pie and are staples of good soul food cuisine. Many may not realize that they are arguably the healthiest potato out there. Let’s take a look at what sweet potatoes are and why you really should be eating them throughout the year, not just on the holidays.

Sweet Potatoes vs Yams

There seems to be a common misconception that yams are sweet potatoes and vice versa. In reality, yams aren’t that common in grocery stores and they certainly aren’t the traditional yellow-orange fleshed potatoes sold in stores.

True yams are in a totally different family of edible roots. They resemble a normal baking potato on the outside (rough skin) but are more elongated in shape like a sweet potato. True yams also have a white/cream flesh. The potatoes so commonly seen with a smooth sienna to red colored skin with a yellow to bright orange flesh are the true sweet potatoes.  This is what you’ll see in most southern cooking or served up as sweet potato fries. (Side Note: Oddly enough, sweet potatoes can also have purple flesh.)

Why You Need to Eat More Sweet Potatoes

Sweet potatoes shouldn’t just be saved for holiday pies. These potatoes are chock-full of health benefits and easily make traditional white Russet potatoes pale in comparison. Here are a few reasons why sweet potatoes are so superior.

  • Fiber

Sweet potatoes are a great source of dietary fiber. There is roughly 6-7 grams in one medium baked potato. Many Americans are deficient in fiber and by introducing high fiber foods like sweet potato into the diet, they won’t need to take supplements.

  • Low Calorie

If you are calorie counting to maintain a deficit you’ll be happy to know that a medium sweet potato has approx.112 calories. One medium Russet has about 169! Alos, sweet potato is very dense, so despite being lower in calories it is often far more filling.

  • Low Carb

People on low carb diets find that sweet potatoes are a perfect alternative. One medium sized sweet potato has roughly 26 gram of carbs vs 38 carbs in a medium Russet. It would also have only about 5.4 grams of sugar and 3.9 grams of fiber. Those on Paleo diets can eat sweet potatoes as well, despite not being able to eat traditional potato varieties.

  • Low Glycemic Index

Those struggling with blood sugar may be better able to digest sweet potatoes than white potatoes since they have a lower glycemic impact depending on how they are cooked. Even those without blood sugar problems can benefit from how slowly sugar from the sweet potato is released as spikes in blood sugar are associated with weight gain and other health problems. It’s all about portion size and how you cook this vegetable.

“The way you prepare sweet potatoes makes a difference in their GI. The GI of a 150-g sweet potato, boiled with its skin for 30 minutes, is 46. That number rises to 94 if the same sweet potato is baked for 45 minutes.”

“The glycemic load is a way to take a food’s carbohydrate content into account when figuring its impact on blood sugar. The GL considers both the quality and quantity of the carbohydrates in a food. A boiled sweet potato has a GL of 11, compared to a GL of 42 for a baked sweet potato. Because the GL doesn’t take a food’s nutritional content into account when measuring its metabolic effects, it’s important to consider the health benefits of the sweet potato’s vitamins and phytonutrients when making your food choices.” – Livestrong

  • Vitamins

It’s almost crazy how full of vitamins sweet potatoes are. They contain vitamin A, C, D, B1, B2 and B6. The beta-carotene associated with the orange flesh is especially a good source of vitamin A.

  • Minerals

Sweet potatoes have manganese, calcium, potassium, phosphorus, copper and more. These minerals all have their own individual benefits that make them extremely important for overall health.

  • Magnesium

As mentioned, sweet potato is a great source of the mineral manganese. Magnesium is important for preventing the effects of stress and improve over heart, circulatory and nerve functions. Roughly 80% of Americans have a magnesium deficiency.

  • Vitamin D

This vitamin is also a hormone and is prevalent in sweet potatoes. Not only does vitamin D support healthier bones but it also affects mood, similarly to magnesium. Consuming enough vitamin D will give you a life in spirits and prevent issues like SAD from occurring.

  • Iron

If you’ve been feeling tired and weak or have been getting ill easily, you’re probably lacking iron. Sweet potatoes give plenty of this immune system protecting, white blood cell count boosting mineral.

How to Prepare Sweet Potatoes

Sweet potato pie may be delicious but it certainly isn’t the only way, or the healthiest, to prepare them. You can easily substitute sweet potato in many potato recipes or bake one in place of a Russet. If you like to experiment in the kitchen, here are some recipe ideas to get you started.

With its delicious flavor and numerous health benefits, having sweet potato once or twice a week is a wonderful idea. Pick up a few the next time you go shopping and try out a promising recipe.

How to Make Cauliflower Rice

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how to make cauliflower riceI want to show you how to make one of my favorite side dishes: Cauliflower Rice!  I like to make this dish in a simple and straight forward way. I’ve eaten it heated, as well as unheated as a Vegan or Raw Vegan side dish.  This dish is low carb, paleo and vegetarian/vegan (if you don’t use butter).  Also, it is very low calorie compared to regular white rice. 1 cup of cauliflower has 25 calories, 5.3 grams of carbs and 2.5 grams of fiber, compared to a cup of regular white rice with 204 calories, 44 grams of carbs and .6 grams of fiber.  It can be served with any dish that is supposed to be served over rice, like stir fry and curry, or you can just have it on the side.

Today, I’m going to show you how to break down a cauliflower, chop it up with a food processor and heat it up on a stove top.  Simple and Delicious!  Let’s get started.

How to Make Cauliflower Rice
Recipe Type: Vegan, Paleo, Vegetarian, Low Carb
Cuisine: Side Dish
Prep time:
Cook time:
Total time:
Serves: 5-7 servings
A simple yet tasty recipe for Cauliflower Rice or Califlower Couscous, depending on the size of the “rice”. Serving size 1 to 1 1/2 cup of chopped cauliflower
Ingredients
  • 1 large head of cauliflower (rinsed)
  • 1 tbsp of unsalted butter or virgin olive oil
  • handful of chopped onion
  • Salt and/or pepper to taste
Instructions
  1. Prep Cauliflower by removing the leaves and stem. Cut the head into quarters and rinse. Place on paper towel and pat dry.
  2. Cut the quarters into florets the throw the rest away.
  3. Place the florets into your food processor and “pulse to chop” until the rice reaches your desired size. Remove any large pieces and chop them as well
  4. In a medium sized skillet, add olive oil or butter and the onion and heat at the medium setting for one or two minutes.
  5. Add 1 to 1 1/2 cups of cauliflower rice to the skillet. Cook for 5-9 minutes depending on how tender you want the rice to be. Stir while cooking and taste to find the desired tenderness.
  6. Remove from the skillet on to the plate. Season to your liking with salt and pepper and serve.
  7. Put the rest of the rice in sandwich bags, one portion per bag, and freeze.

raw cauliflowerBreak it down!  Set yourself up on a clean counter top or cutting board. If you see any dark spots on the outside of your cauliflower, remove them first with a sharp knife.  Next, you want to remove the leaves and stem.

cut leaves off

Next, you will cut the whole head of cauliflower into quarters so that you can remove the internal stem.  Rinse the quarters with water, place them on a paper towel and pat dry. I prefer to use just the florets, but you can cut off just the bottom of the stem and use the internal stem if the cauliflower is fresh and tender. Your choice. Note: Raw cauliflower can have a stinky smell when you chop it, just like broccoli. Don’t be alarmed.

quatered cauliflower rice

florets cauliflower rice

Now, it is time to chop up the florets in your food processor. I used the “Pulse to Chop”button. This allowed me to control the size of the “rice” grains. I pressed the button 3 times, checked the size, then pressed the button a few more times until the size was just right. Depending on how small you chop the cauliflower, you may be making cauliflower couscous, but that’s up to you. Tip: if you do not have a food processor, you can use a cheese grater/box grater using the side with the larger holes.

before chopped cauliflower

pulse chopped cauliflower

After the cauliflower was chopped up to rice size, I knew that I only wanted to make 2 cups worth, so I put the rest of the rice in sandwich bags so that I could freeze 1 cup portions (packed down in the cup measure).  I usually freeze these portions for up to 3 weeks.  When I cook these portions, I will take the bag out of the fridge for about 5-6 min and let it sit at room temperature to unthaw a bit before cooking.

bagged cauliflower rice

Now, it’s time to cook! I added 1 tablespoon of olive oil and a handful of chopped onion to my medium sized skillet and turned the heat to medium. You can also use butter or coconut oil if you prefer. If you love buttered rice, I suggest that you use butter. Let the oil/butter and onion cook for about 1 1/2 minutes.  Cook the mixture for 5-9 minutes depending on how tender you want the cauliflower rice.  You’ll need to stir it while it cooks and taste a little to check for tenderness you are looking for.  I cooked this batch for about 6 minutes because I like my rice a bit firm.

cooking rice

Here is the finished product with chicken breast on the side.  Sprinkle with salt and pepper to your taste.  You can also add things like green onion, sautéed mushrooms, herbs, etc…just as you would with rice.

cauliflower rice

Paleo Egg Muffins with Ham and Bacon

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egg muffin finishedEgg Muffins are awesome for breakfast! If you are focused on Keto, Paleo, Grain-free, Clean or Low Carb eating, you definitely want to try making these.  They can be made pretty cheaply with a variety of ingredients. Left over protein or veggies from yesterday’s dinner or lunch are perfect for egg muffins. I love using spinach, mozzarella, herbs, mushrooms, onion, broccoli, low sodium sliced turkey, bacon, chicken breast and turkey sausage. My family loves them. Whip up your own recipes and make them to fit your taste. Alter the calories by using lean meat, egg whites and lots of veggies.  Add fresh herbs, dried herbs/spices, salt, etc for more flavor. (Full recipe at the end of this post)

Calories, Protein and Carbs: The serving size is one muffin. The way we’ve made this recipe, you get approx. 144 calories/11 grams of protein for the bacon cups and 120 calories/13 grams of protein for the ham cups. Carbs will depend on your ingredients.  This recipe has about a gram of carbs per serving…depending on how much onion is in the serving. (Fat: one whole egg has 4.9 grams of fat.)

We were inspired by Oh Snap Let’s Eat‘s recipe for Baked Ham in Egg Cups. We started by trying out these Reynold’s baking cups.  The thought was that it may have been easier to remove than baking right in the pan, which we did in the past.  The eggs really stick to the sides of the pan and it is messy, so we thought this might be a great solution. You can use a non stick spray, olive oil or coconut oil as well.

egg muffins foil cupsThe aluminum cups worked OK…but I think I’ll keep looking for a better solution.  The muffins stuck to the inner paper liner, so it was only a little bit better.  However, the foil helped the mixture to cook very well, especially the bacon.  That was a plus.  If you have silicone baking cups, I’m pretty sure they would work very well. I’m going to try porcelain ramekins next.

For the egg mixture, we used; One egg per cup = 12 eggs.  Green onion = 2 tablespoons chopped.  1 tablespoon of oregano. Salt and pepper to taste.  Meat: 3 slices of bacon and 9 slices of ham.  That’s all…very simple.

The first step is to mix your eggs with the veggies, herbs, spices, cheese and other ingredients you choose.  It’s like whipping up a large batch of scrambled eggs.  Next, turn on your oven and set it to 400 degrees. Side Note: You can also drop whole eggs into the cups if you prefer.
egg muffins mix

Moving on, we added the ham and bacon into the muffin tins.

egg muffin bacon

Then, we used a 3/4 cup measuring cup to ladle in the egg mix into the cups.  We didn’t put a full 3/4 cup in each one…we just used it as a guide.  Don’t full the cups to the top because the mix will rise while it cooks.  Add too much and could be scraping egg out of your oven for a few days.

egg muffin prep

This is what the egg muffins looked like before cooking.  Cook for 15 minutes at 400 degrees.

egg muffin before cooking

Here is what they looked like fresh out of the oven.  Issue: We had to cook them a bit longer than we did when we used only ham because the bacon was so thick.  So, I would recommend doing either sandwich meat or bacon, not both at the same time, to avoid this.  You could of course remove the ham muffins and keep cooking the bacon ones.  Perhaps I should have done that…but I’m scatter brained when I cook in the morning. The hunger takes over.  😀  Also, you’ll need to cut into one of the muffins to make sure that the egg has cooked through. If you add a lot of wet ingredients like tomato or crab meat, it could take longer to cook.

egg muffin fresh out of oven

Freeze and Eat: Egg muffins can be frozen for 3-4 weeks (depending on the ingredients), so you can make a couple days worth to heat and go to save time.  Let them cool down before prepping them to be frozen.  Wrap them individually with plastic wrap and then put them in a freezer bag.  Microwave to reheat or let them thaw overnight in the fridge and re-warm in the oven in the morning. (Of course you need to remove the plastic warp before reheating.)

Paleo Egg Muffins with Ham and Bacon
Recipe Type: Paleo, Low Carb, Grain-Free
Cuisine: Breakfast
Prep time:
Cook time:
Total time:
Serves: 12 servings
Delicious egg muffins can be made to fit your taste.
Ingredients
  • 12 whole eggs
  • 2 tbsp chopped green onion
  • 1 tbsp oregano
  • Salt and pepper to taste
  • 3 slices of thick bacon
  • 9 slices of low sodium ham
Instructions
  1. Pre-heat oven at 400 degrees.
  2. Mix eggs, onion, oregano, salt and pepper in a large bowl. Mix as you would scrambled eggs.
  3. Prepare muffin baking tray. Use liners, butter, coconut oil or cooking spray.
  4. Add meat to each cup.
  5. Add egg mixture to each cup. Do not fill to the top as the mixture will rise when cooked.
  6. Put the muffin tray in the oven for 15 minutes. Thick bacon may require 1-2 additional minutes.
  7. Take the tray out and cut through a muffin to see if they are fully cooked.
  8. Let the tray cool for at least 1 minute before removing the muffins.

 

What is Tabata?

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what is tabataImagine that you could give your body an exercise makeover with short, 4 min workouts. Thankfully, a type of high intensity interval training called Tabata makes it possible. HIIT training has been all the rage lately and with good reason. It’s exciting, the workouts can be relatively short and many people feel that it delivers results more quickly.

High intensity interval training can be found as classes in almost any gym. It’s a part of a lot of “Crossfit” style workouts and it can be found in Workout DVD programs, like Insanity. Tabata is equally, if not more, effective and can be done in less than a ¼ of the time of an average CrossFit workout.

History of Tabata

Tabata is named after Dr. Izumi Tabata of Japan. Dr. Tabata is a researcher and a physician that focused on a particular study involving high-intensity interval training. The doctor discovered one very effective method involving a 20/10 8 rep workout. This means the person worked out to their maximum limit for 20 seconds, followed by 10 seconds of rest. This is repeatedly in 8 reps for a total of 4 minutes.

Dr. Tabata’s theory proved to be extremely successful, with his study participants achieving a 28% increase in their anaerobic fitness level in just 6 weeks. Participants who did traditional moderate exercise spent an additional 1,680 minutes training yet they didn’t achieve anywhere close to the same success.

Tabata set out to show this with a simple experiment. One group of moderately trained students performed an hour of steady cardiovascular exercise on a stationary bike five times a week. The other group did a 10-minute warmup on the bike, followed by four minutes of Tabata intervals, four times a week – plus one 30-minute session of steady exercise with two minutes of intervals.

The results were startling. After six weeks of testing, the group following Tabata’s plan – exercising for just 88 minutes a week – had increased their anaerobic capacity by 28% and their VO2 max, a key indicator of cardiovascular health and maximal aerobic power, by 15%. The control group, who trained for five hours every week, also improved their VO2 max, but by 10% – and their training had no effect on anaerobic capacity. [source]

This research further cemented the power of high intensity interval training.

Benefits of Tabata Training

Any person, fit or not, young or old can make Tabata work for them because maximum effort is relative. What that means is that giving 100% for someone who has a knee injury may be different than someone who doesn’t, but both can find intense, safe exercise that could be put into the Tabata model.

The trick to getting all these benefits is the level of intensity. To do a Tabata, an exercise developed in the ’70’s for Japanese Olympians, all you have to do is pick a cardio activity such as running, jumping rope, or biking and go as hard as you can for 20 seconds. Follow that with 10 seconds of rest and repeat seven more times. And when I say “as hard as you can go,” I mean 100-percent maximal intensity. By the end of the 4 minutes you should feel like you’re going to die. – Shape Magazine

Here are just 5 benefits Tabata training delivers:

  • Protects from Injury Caused by Chronic Exercise

Chronic exercise, or repeatedly exercising in strenuous ways on a regular basis, can cause injury to even top athletes. The human body is capable of marvelous things, but even the healthiest person can develop injuries from strain related to excessively working out. Though Tabata is very high in intensity, its short duration is ideal for preventing injury.  Now, that is not to say that injury won’t happen.  You can get injured just walking off of a curb, so you still have to be careful when you are working out with high intensity and practice good form.

  • Gives Busy People a Superior Workout

One of the most common excuses for not working out is, “I don’t have the time”. While almost everyone has too manage their time wisely, there really is no reason you can’t do a short Tabata workout. After all, who doesn’t have 4 minutes?  You could break your workout into AM and PM to have more time for more than one 4 min round.

  • Burns More Fat in Less Time

High intensity interval training burns more fat and delivers results more quickly than traditional training methods. You can put all your effort into a few minutes of high-paced exercise rather than 1/2 hour of low to moderate exercise. HIIT training, like Tabata may help you reach your goals much more quickly while also saving time.

  • Helps People Overcomes Plateaus

A common problem on many weight loss journeys is hitting a plateau that makes you feel like nothing can get you over the hump. Tabata is perfect for jumpstarting your weight loss or muscle gain.  Throw a 4 min Tabata workout into your current workout mix to shock the body and challenge yourself.  Test it out.  There are not promises, but it just may do the trick.

Tabata is a very beneficial addition to most any workout regimen. A bonus advantage is how easy it is to start this training.

Ideas to Get Started

You don’t need to be a pro in the gym to add Tabata to your routine. Keep “20 seconds max effort/10 seconds rest” structure in mine and you can really do whatever exercise you choose for the 20 seconds that you want. Just make sure it’s in a safe but intense range. Some ideas include:

  • Sprinting
  • Jump Roping
  • Pushups
  • Pull Ups
  • Squats
  • Lunges
  • Bicep Curls
  • Burpees
  • Jumping Lunges
  • Bicycle Sprints
  • Mountain Climbers

Don’t forget to warm up for at least 3 minutes and take the time to cool down properly. Stretching during your cool down is very important to ensure you don’t wind up unnecessarily sore the next day.

If you enjoy working out in a gym you may want to see if you can find Tabata classes in your area. If this isn’t an option, you can look on YouTube or do a Google search to find videos to work out along with in the comfort of your own home.

Tabata training can be a ton of fun and a refreshing, albeit exhausting, way to change to your routine. Regardless of whether you are a long-time gym member or brand new to structured workouts, Tabata could help you achieve the goals you have set for yourself.

*Disclaimer: Before starting any exercise program, please consult with your doctor. We cannot be held responsible for any injuries resulting from attempting this exercise routine. If you have injuries that could be worsened, are pregnant, have knee issues, or are suffering neck and back pain, you should speak with a professional trainer about what workouts would be best for you. Do not attempt if you have current injuries, past surgeries or other physical issues/health issues that could be affected by exercise. Don’t forget to stretch before and after working out to avoid injuries.

8 “Healthy” Foods Surprisingly High in Sugar

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healthy food sugarsAsk top doctors and nutritionists what epidemics are facing the modern Western world is and you may be surprised that one cause it is right in our food. Sugar addiction is rampant in many Western countries, but it is especially problematic in the United States. Take a walk down any aisle in a grocery store, pick up a processed food package and read the label. One, two, sometimes three or more types of added sugar can be found.

Why is this? America has been on a warpath against fat for so long (Since the 1950s and the McGovern Report), promoting it as dangerous and unhealthy, that food manufacturers have reduced fat in their products. However, removing the fat affects the taste and they have to replace it with something. The replacement: sugar and artificial sweeteners. The win for food producers is that being able to slap a “fat free” or “low calorie” label on foods may make them more attractive to consumers. With an epidemic of obesity, diabetes and other health problems in this country, you can see how this could be even more lucrative, but perhaps not a helpful as it may seem.

The consumption of too much sugar can be damaging to the body and some researchers now feel that there is evidence that it is a toxin or poison based on the reaction the human body.  Sugar’s affect on the liver and the pancreas’s production of insulin is a serious area of concern. There are a lot of theories and information out there that is causing people to consider how much sugar they are eating.


The movie “Fed Up” does one of the best jobs of explaining how sugar consumption has transformed the health of Americans in a negative way, especially children. It’s available on Netflix.

Avoiding sugar is hard and to make matters more difficult, many foods that are often thought of as healthy have added sugars, sometimes in shocking amounts. Tip: Always check the nutrition label and familiarize yourself with the various names for sugar. Whether you are on a weight loss journey or in a state of prime health, watch out for these 8 sugar-filled foods that may be marketed as “healthy”.

  • Whole Grain Cereals

Sugary cereals filled with bright colors and small marshmallows aren’t the only type you see on store shelves. There are a large number of cereals directed at adults that are high in fiber, vitamins and minerals that are also strongly marketed as whole grain. The term whole grain has seemingly come to mean “automatically healthy”, which isn’t the case. While whole grain may a superior ingredient, check the labels.

  • Store Bought Smoothies

Store bought smoothies can be found in traditional health food stores and smoothie shops, as well as the produce and freezer sections of big box stores. These beverages look tasty, are often vibrantly colored with their labels proclaiming the drinks number of fruit and vegetable servings in each cup. Take a moment to think about why some of these popular smoothies and smoothie-like beverages are so delicious. To make up for bitterness and general lack of flavor, some of these brands go to sugar. Others may go with a sugar alternative which could be just as bad for you if you have a sugar sensitivity or blood sugar issues. If you want a smoothie, making it at home where you can control the ingredients is the best choice.

  • Peanut Butter

This tasty legume spread that is particularly popular with children is often recommended to adults as a healthy snack. High quality peanut butter is a great source of healthy calories, fat and protein but many sub-par brands may have more sugar than you realize. The average peanut butter contains roughly 3 grams of sugar in just 2 tablespoons.  Pick the healthiest choice and don’t assume.

  • Sports Beverages

Sports beverages are often marketed as being a must have for anyone who takes their fitness seriously. Commercials show top athletes rehydrating with these beverages, which makes it easy for the average person to believe they need to guzzle one down after a workout. Think twice before doing this as one very popular sports drink, Gatorade, has a whopping 14 grams of sugar in just one 8oz cup. That is over half of the daily recommended maximum sugar intake of 25 grams.

  • Flavored Oatmeal

Flavored oatmeal, especially the kind you can get in packets, is another breakfast option often considered to be healthy. While these types of oatmeal are convenient and yummy, they are often much higher in sugar than you may think. Sugar content varies greatly based on brand to check your box or packet carefully. There are also low calories versions of instant oatmeal and brands that use artificial sweeteners. If you are a big fan of oatmeal just buy plain oatmeal and doctor it up at home with fresh ingredients like fruit, heavy cream, low sugar granola or a tiny bit of some organic pure maple syrup.

  • Yogurt

Yogurt can be a healthy snack choice as some brands use high quality ingredients, delivering their consumers with a tasty product that is rich in probiotics. Unfortunately, some yogurt brands rely heavily on sugar and other sweeteners. It is safe to say that any yogurt that has some fruit filling or fancy flavoring probably has added sweetener. Keep an eye on the nutrition label to get the healthiest choice with the lowest sugar possible and the most natural ingredients. The best route would be to skip on these fruity yogurts and buy plain or unflavored yogurt.  You can even find vanilla yogurt that is low in sugar. That way you can make your own flavors and be in complete control of how much sugar is in it.  You can also add things like fiber and protein powder to make it an even better snack.

  • Energy Bars

Energy bars fall into a similar category as sports drinks in terms of who they are marketed towards. They are delicious and some of the more expensive, high quality brands use really awesome organic ingredients. Nonetheless, these bars can have added sugars of some type to give the consumer more flavor and energy. Just as an example, Clif bars are very popular and one of the better energy/snack bars out there. Though they use some great ingredients, their chocolate chip bar contains 23 grams of sugar.

  • Salad Dressings

Last but not least of the sugar offenders are salad dressings. This seems like an odd food to be on this type of list but salad dressings can be quite high in sugar, salt and fat. Sweet salad dressings are usually the worst out there and should be avoided or used in moderation. Wishbone’s popular Sweet and Spicy French Dressing has 7 grams of sugar in just 2 tablespoons. Savory and creamy dressing that don’t taste sweet could also have more sugar than you would expect. Try making your own dressings at home from one of the many recipes online. It’s easy, healthier and often will have better taste than store bought salad dressing.

Always take the time to read nutritional facts on labels or online to see what you are putting in your body. Make a concerted effort to eat more whole foods and cook meals at home as much as possible for more control over your daily meals. It can be difficult to reduce sugar intake or cut it out of your diet, but your body and your mind will thank you in the long run.

More info on the effects of sugar consumption

Can Diabetes Hinder Weight Loss?

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diabetes weight lossIn America alone, roughly 30 million people have diabetes according to a 2014 CDC report. That estimate includes diagnosed or not. Did you know that it’s estimated that 30% of people with diabetes are undiagnosed? Diabetes is a terrible disease that claims close to 3.5 million lives every based on United Nations Health Agency statistics. It’s also a disease on the rise, especially among young people. Needless to say, diabetes is a serious condition that needs to be addressed.

While many conditions such as blurry vision, numbness and excessive fatigue are symptoms of both types of diabetes (type 1 and 2), there is one particular health concern that has been tied to diabetes. Obesity.

Which Came First?

Does obesity cause diabetes? Does diabetes cause obesity?

According to a news story featured in Harvard Gazette, around 30% of people who are overweight or obese have some type of diabetes and 85% of diabetics are overweight or obese. Obesity numbers are rising along with diabetes numbers.

Figures from the U.S. Centers for Disease Control and Prevention reveal that we live in a nation where skinny and normal-weight people are actually in the minority. A third of us are overweight, and another third are so overweight we’re obese. Government figures show obesity rates rising steadily from roughly 13 percent in the 1960s to 34 percent in 2007-2008, with numbers flattening out in recent years.

Diabetes cases have risen along with obesity, with prevalence doubling in the past 20 years. Today, 11 percent of adults over age 20 are diabetic, and HSPH Professor of Nutrition and Epidemiology Frank Hu said he expects the numbers to keep rising.

While not all diabetics are overweight and the majority of people who are overweight aren’t diabetic, there is obviously a case to be made that obesity could be a serious risk factor. [Just an aside: I also want to be sure to note that rapid weight loss can be a symptom of diabetes, especially at the onset. More info on that.]

Which comes first? This is actually a tricky question to answer because studies still don’t give clear conclusions. Based on most research it is generally agreed upon that while being overweight or obese doesn’t mean you’ll get diabetes, it certainly increase your risk greatly. On the other hand you can be within an ideal weight range for your body and still acquire the disease. If that latter occurs, after getting diabetes for whatever reason (perhaps genetics) you could then start gaining weight because of it.  This has a lot to do with the connection between insulin and fat storage.

Why Does Diabetes Hinder Weight Loss for Some People?

While it isn’t impossible to lose weight if you are diabetic, many people with the disease find it to be very difficult. Here are just a few examples of how diabetes make weight loss more difficult:

  • You Have Hypothyroidism

Hypothyroidism is actually fairly common in people with Type 1 diabetes. Simply put, when your body doesn’t produce enough thyroid hormones hypothyroidism occurs. Common symptoms include fatigue and generally feeling sluggish as well as weight gain. Those with hypothyroidism often have a more difficult time losing weight, which is especially exacerbated if they have diabetes. A change in diet will help but medication may be needed. This is definitely a medical condition that you have to speak with your doctor about for guidance. (more info)

  • You are Stressed

Stress is surprisingly damaging to both mind and body. Too much stress can cause weight gain via the hormone cortisol and make it difficult to lose the weight. Cortisol is released in your body during periods of stress as a means of survival. It can make you feel hungry and even reclusive or sedentary. It is a given that someone with diabetes could easily become stressed. However, many people are dealing with high stress situations in their day to day life these days, from work to family issues. It is extremely important to do things that will relieve stress, like exercising, getting enough sleep and practicing prayer/meditation. You may even want to see a counselor/therapis if you feel like you can’t get your stress under control.

  • You are on Weight Medications that Cause Weight Fluctuations

A side effect of some diabetes-related medications include weight gain. If you suspect this is your problem, research your medications or talk to your doctor. One of the most common ways weight gain is caused by medication occurs when someone injects too much insulin. Medication can also lead people to overeat when they have low blood sugar due to the meds. Always take the correct dosage of medication and keep a journal of how much you eat when you begin taking medication.

  • You are Frequently Hypoglycemic

One of the most common causes of weight loss difficulty associated with diabetes involves hypoglycemia. Hypoglycemia, which is low blood glucose, is a common side effect of diabetes. What happens in this situation is that your blood sugar drops. Typically, you might eat something sweet to bring it up. However, instead of eating a small amount of food and then checking your blood sugar level again, you may instead overeat which can lead to weight gain over time. Prevent hypoglycemia-induced weight gain by monitoring your blood sugar, eating balanced meals and taking your medication properly.

  • You aren’t Sleeping Well

Sleep is vitally important for overall health yet it’s often ignored. Rarely do people get 8 full hours of restful sleep in a quiet room with no lights. People with diabetes may find it difficult to get enough sleep, especially if they are overweight or obese. This is even worsened if they have a sleeping disorder, like sleep apnea. Ensure that your bedroom is a quiet, relaxing place and try to get at least 6-8 hours of sleep every night. Naps during the day may help you if you didn’t get enough sleep the night before.

If you are struggling to lose weight and have been diagnosed with diabetes or pre-diabetes, visit your doctor to learn more about your options. Speaking with a nutritionist or dietician can also be helpful. Seeking help is especially important if you suddenly gain a lot of weight or are working hard at losing weight for a month or two with no success. While diabetes can make weight loss tricky, it is completely doable and necessary for your health.  Many people lose weight while dealing with serious health issues like diabetes, and you can too.

Simple Cilantro Turkey Fillets

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simple cilantro turkey filletsThis is the first recipe of many as we commit to bring you more recipes this year.  Personally, I love simple recipes that don’t make you jump through hoops and this one is very straight forward.  It will work for folks who are eating clean, eating Paleo, eating low carb, etc.  You’ll find all the ingredients and directions below.

I decided to whip these up for a dinner option that I could have over a big salad. It’s versatile so I also cut up the fillets and added them to flour tortillas for lunch with lots of fresh veggies and some mango salsa.

cilantro turkey fillets
Fresh ingredients make a difference

Turkey Breast Fillets are great because you get lean protein that’s already broken down into reasonably sized pieces.  There are lots of options for this cut of meat. For example, you can have it with veggies, cut it up and add it to your salad or chop it up for soup.  Three oz of turkey fillet gives you 130 calories, 2 grams of fat (.5 grams of saturated fat), 0 carbs and 26 grams of protein.

cilantro turkey fillet recipe
Juicy and savory turkey goodness.

I love the taste of cilantro, but it also has antioxidant properties and is heart healthy. [source] I think you will find a lot of flavor in this recipe. Enjoy.

Simple Cilantro Turkey Fillets
Recipe Type: Clean, Paleo, Low Carb
Prep time:
Cook time:
Total time:
Serves: 4 servings
Ingredients
  • 1 lb fresh turkey fillets
  • 3 tbsp fresh chopped cilantro
  • 2 tbsp lemon juice
  • 1 tbsp olive oil
  • 1/2 tsp cumin
  • 1/2 tsp coriander
  • 1/2 tsp pepper
  • Salt to taste
Instructions
  1. Preheat oven to 400 degrees.
  2. In a small bowl, add the olive oil, lemon juice cumin, coriander and pepper, then stir. Then add the cilantro to the same bowl and coat with the mixture.
  3. Sprinkle the turkey fillets with salt on each side. Salt to your taste.
  4. Place the turkey fillets in a small or medium sized baking dish.
  5. Spoon the mixture of cilantro, spices, oil and lemon juice on top of the pieces of turkey in the dish. Don’t worry about flipping them over on the other side
  6. Cover and bake at 400 degrees for 25-30 minutes or until a meat thermometer reads 170 degrees. Check at 25 minutes to prevent overcooking.
Serving size: 4oz Calories: 181 Fat: 6.7g Carbohydrates: 1g Protein: 35g

 

7 Foods That Can Cause Bloating

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Do you ever find that after a meal or a snack your stomach feels huge, swollen and/or taut? This unpleasant feeling is commonly called bloat. Bloating can be caused by a number of factors but it is often related to diet.  Some people are more apt to bloat than others, but all in all, you can usually avoid this problem by paying attention to your food choices. Here are 7 foods that are known to cause bloat for many people. Pay attention to how you feel and how your digestion is working in general when eating these foods.

  • Dairy

bloatingDairy of all types, like milk, cheese and frozen dairy treats, can cause bloat in varying degrees. The reason for this is the same reason that some people experience lactose intolerance. Milk sugar, known as lactose and found in dairy products, can cause digestive upset for some people. While one person may be able to drink/eat dairy throughout the day without a worry while others may get bloated and feel sick if they have a small bowl of ice cream.

If your body handles dairy well, go ahead and consume these products. However, if you experience gas, upset stomach and bloating you should really consider limiting your consumption. You could also consider switching to lactose-free products or take a lactose intolerance supplement to help you.

  • Foods with Artificial Sweeteners

Unfortunately many food companies instead load up their products with artificial sweeteners, especially “Diet” products, like diet soda and reduced calorie yogurt. Not only are these fake sugars potentially unhealthy in genera,l but one of their many potential side effects includes bloating and water retention. Artificial sweeteners cause bloating due to the body not being able to break them down because they aren’t recognized as real food. Sugar alcohol as a sweetener is also quite common in diet and low carb foods. When it isn’t broken down by the stomach, it can ferment in the gut and cause bloat.

“In some people sugar alcohols can cause bloating, flatulence, and diarrhea. This is because the sugar alcohol is not completely absorbed in the digestive system and this causes fermentation to occur in the intestines. Due to this fermentation, gas is produced and can cause gastrointestinal distress. This is the reason why products that could be over consumed, like gum and mints, must have a health statement on the label that says, ‘Excess consumption may have a laxative effect.'” – BreakingMuscle.com

Avoiding artificial sweeteners altogether isn’t a bad idea but they are loved by many people, especially dieters. If you are someone that enjoys sugar-free products or simply aren’t worried about them, try to limit your consumption to one or two foods/drinks a day.  It is wise to do your own research since there is a lot of disagreement about whether sweeteners are good or bad.

  • Salty Foods

Potato chips, bacon, a hot dog while at the park or a bag of pretzels are all delicious foods but they are often filled with salt. High sodium foods known to cause bloat and water retention for many people. The reason behind this is fairly simple – salt attracts water.

Keep an eye on the sodium content of your diet and try to keep it under 2,025mg if you are very sensitive to bloating.  If you have hypertension or high blood pressure, you should be even more conscious of your sodium intake. A high amount of salt is prevalent in a surprising number of prepackaged and processed foods so check the nutritional facts.

  • Frozen TV Dinners

The classic “TV dinner” style frozen meals are so easy to make and often marketed towards busy individuals and families for this reason. There are now some options that are sold as a lean and healthy which may be filled with vegetables and other whole ingredients. If you are a fan of quick, frozen dinners you need to check out the nutrition facts as these meals can be quite high in salt and even ingredients like sugar and fat to improve taste.

Your best bet is to make your own frozen meals! Cook up large portions of your favorite meals and freeze them in portioned Tupperware containers. You can find containers that can be safely microwaved so that you can reheat them just like your favorite frozen dinners.

  • Carbonated Drinks

Carbonated, fizzy drinks are probably the most common food/beverage that people will recognize as causing bloat. Drinking these sodas, juices and even fizzy waters can cause some serious puffiness pretty quickly. The reason for the bloat isn’t rocket science either. The gas from the carbonation simply gets trapped in your stomach. All types of fizzy drinks cause bloat, regardless of whether it’s diet soda or a sparkling water with some lemon. Limit how many of these drinks you have if you are very sensitive to this. Also, try to eat a snack and drink regular water between carbonated drinks.

  • High-Fiber Vegetables and Fruit

Plenty of vegetables and fruit are key to good health but some varieties may cause bloat, especially if you eat a lot of them in one sitting or if your body just isn’t used to them. When it comes to vegetables the high-fiber cruciferous types like broccoli and cabbage are the main culprits. As for fruits you may get bloat from eating a lot of apples, apricots and plums. Make sure to not overdo eating these foods if you find that your body is sensitive to them.

As you can see, some of these bloat-inducing foods are actually VERY healthy in nature so don’t feel like you have to avoid them entirely. Instead make sure you eat sensible portions of them and perhaps avoid them on days where you have a special event to attend and want to look as well as feel your best.  If you are super sensitive to fiber raw fruits and veggies it could be a sign of a more serious digestive issue, like IBS.

  • Beans and Other Legumes

Beans and legumes are super high in fiber as well as protein and are a great addition to a healthy diet. Sadly they are also famous for certain digestive reactions they cause when eaten in excess. Beans cause gas and, similar to lactose-intolerance, some people are more sensitive than others. If you are someone that easily bloats when eating beans you may want to try some different varieties to see if you may be sensitive to a particular type. Otherwise try to eat small amounts at a meal or try to take a gas-reducing supplement prior to eating.