Exercise Blog: Why men lose weight faster than women

Why do men lose weight faster than women?

When it comes to exercise and weight loss, the same rules apply whether you're a man or a woman - you have to burn more calories than you eat to lose weight. How we exercise is often the same as well, although women tend to prefer more cardio then men and they sometimes shy away from heavy weights (even though they shouldn't).

However, there are differences in how our bodies store and lose body fat and differences in how are bodies respond to exercise. Many of my clients have noticed this. In fact, I was training one couple together and, at one point, the wife informed said, "I workout with you for 3 weeks, I eat grass and tree bark and I lose 2 pounds. My husband does a few pushups, jogs around the block, eats an entire pizza in one sitting and loses 10 pounds."

She was exaggerating (mostly), but she's right that men tend to lose weight faster than women. Men have more muscle, which helps them lose weight more quickly, and they often respond to their workouts faster then women do. Experts have even found that women have a different heart rate response to exercise than men. All of this means that women have to work harder to get the same results as their male counterparts.

For these reasons, it's a good idea to avoid comparing results if you're losing weight as a couple. This means that a husband shouldn't say, "Na-nanny-boo-boo, I lost 4 more pounds than you," when getting his weight measured during a training session. Similarly, a wife shouldn't threaten to sneak extra butter and fat into her husband's meals in revenge (both things I've heard clients say to one another).

What about you? Have you gone through this with your spouse, friend or loved one? How do you handle it if one of you loses faster than the other?

Week 3: RevAbs - My Personal Journey

Well, week three of RevAbs is complete, and I must say it was a tough week for me personally. On Thursday, my son was diagnosed with Type 1 Diabetes. I had to take some extra time off work to get the Diabetes Education at Children's Hospital, and still have two more days of education this week. Children's has been great, and we are managing fairly well. It is getting easier every day, and Jake's blood sugar has been stable. It's just a tough diagnosis for a 4-year-old because it's just so hard to explain what we are doing drawing his blood and giving him shots of insulin four times a day. The first few days were were checking blood sugar about eight times a day, so switching to four times is easier.

Even with all of this going on, I was able to get in four workouts this week...not too shabby. Plus the weight and inches are coming off slowly but surely, just the way I want it to. The inches are most important to me, and I can totally see a difference. This week I am going to have to push myself to get in five workouts Monday through Friday. This weekend I have All-Star Presenter Camp for Powder Blue Productions for two days, so I won't be doing any of my RevAbs workouts.

I'm still loving the workouts, and feeling great! My eating has been 100% on-track with my one cheat meal per usual. I'm just feeling amazing...energized, awake, skinny...all great feelings! Jake's diagnosis is causing all of us to eat better, so eating healthy is starting to become second nature. Desserts have pretty much been cut out, and we eating lean proteins, complex carbs, and lots of veggies. Until next week...keep pressing play!!!

Nutrition Blog: Wholesale foods and five healthy foods you should be eating

Why wholesale food shopping can hurt your health

Big containers encourage bigger helpings. Avoid buying jumbo-size packages of junk food. If you do all of your shopping at wholesale warehouses, you could be padding more than your wallet. Colossal containers cause portion distortion, which makes us reach for 25 percent more than we would normally take. This goes for everything from laundry detergent to stale popcorn, says researcher Brian Wansink at the Cornell Food Lab. No wonder we run out of everything so quickly! And if everything you eat comes out of a mammoth package, you’re likely eating much more than you realize. While you don’t necessarily have to stop buying in bulk, you should measure out your serving sizes so you know how much you’re taking. 

5 Healthy Foods You're Probably Not Eating:

1) Clementines - They’re seedless, easy to peel, easy to transport and a great source of vitamin C. This petite seedless citrus fruit is an adorable and healthful snack option. One clementine contains approximately 35 calories and delivers 60 percent of the recommended dietary allowance of vitamin C. They are easy to toss in a bag or store in a desk drawer, and the peel is easily removed — making them a great snack idea for kids. Although they are perfect eaten on their own, you can also use them to add zing to your evening meal: Add chopped clementines, green olives, toasted almonds and fresh mint leaves to a bowl of just-cooked couscous, and drizzle with a little olive oil. 

2) Greek Yogurt - This is adopting the Mediterranean diet — which relies on whole grains, fruits, vegetables, nuts, seeds and legumes as its mainstays and a smattering of dairy, poultry, fish, eggs and olive oil for lean protein and healthy fats — for its ability to promote overall health and reduce risk of several major chronic conditions, including obesity, heart disease, cancer and diabetes. But no diet is helpful if you can’t adapt it to your busy lifestyle. A simple and filling breakfast of low- or non-fat Greek yogurt, toasted nuts and a little bit of honey paired with one or two in-season fruits is easy to prepare and eat on the run. And it can be customized to every season. To gain the most benefit, take 15 minutes to sit down and savor the taste of the food as you eat.

3) Chia Seeds - What’s cute and mildly flavored and offers more omega-3s than flaxseeds? The petite chia seed, an ancient grain from Mexico that also delivers high levels of heart-friendly fiber. Chia seeds are also less likely to go rancid than flaxseeds and have a mild taste, making them more appealing to those who think flax is too gritty. To add their nutritional benefits to your regular diet, sprinkle one to two tablespoons on your morning yogurt or oatmeal, or add them to smoothies and salads. 

4) Chickpeas - It is possible to have a satisfyingly crunchy and salty snack without reaching for a bag of chips. Make your own spiced, roasted chickpeas: Rinse, drain and pat dry two cans of chickpeas. Place them on a rimmed baking sheet, and drizzle them with olive oil. Roast in a hot oven until dark and crunchy, 30 to 40 minutes. Sprinkle with salt and paprika to taste, and roast a few minutes more. Chickpeas and olive oil are staples of the Mediterranean diet; the beans are rich in fiber, and olive oil delivers heart-healthy monounsaturated fat. (And even your favorite picky eater will love them.)

5) Quinoa - Add more protein to your diet, meatlessly. Quinoa (keen-WAH), an ancient grain that looks like couscous, supplies eight grams of protein per serving. This seed, used by the Incas for strength and energy, supplies all nine essential amino acids (the building blocks of protein), which your body needs to maintain healthy muscles, organs and glands. One cup of the whole grain, which looks and tastes like couscous, supplies a whopping eight grams of protein — more than what you get in an extra-large egg. Give it a Tex-Mex flair by tossing with chopped tomatoes, black beans, olive oil, lime juice, garlic, cilantro and cumin. Add salt and pepper to taste.

Weekly Shakeology Blog

Shakeology:

The Beachbody Shakeology meal replacement shake is taking over the health and nutrition industry by storm, and for very good reason.

Packed with 70 of the most nutritious whole food ingredients on the planet, each Shakeology shake delivers the essential vitamins, minerals, and nutrients that the body needs to operate at its full potential.

Shakeology Ingredients:

One look at the Shakeology ingredients label tells you everything you need to know. Unlike many other so-called “meal replacement shakes”, Shakeology isn’t loaded with artificial sweeteners or flavorings.

What you will find are nutrient-dense whole food ingredients such as wheat grass, maca root, and a superfruit blend that is high in cancer fighting antioxidants. Shakeology also contains digestive enzymes, prebiotics, and fiber which help to cleanse the body of toxins and improve bowel regularity.

The beauty of Shakeology meal replacement shakes is the fact that each and every ingredient was added for a specific purpose. They all work together in harmony to assist the body in maintaining a healthy weight, fighting illness and disease, and promoting overall wellness.

Is Shakeology a Scam?

With all of the worthless nutrition supplements being peddled today, it’s no wonder why some people have questions about the existence of a possible Shakeology scam. Many supplements on the market today make big promises, but ultimately fail to deliver on those claims.

You’ll be glad to know that Shakeology is not a scam, ripoff, or hoax. It is an extremely healthy meal replacement shake that contains only the highest quality ingredients.

Endorsed by many well-respected doctors here in the United States, Shakeology has quickly earned a reputation as the “healthiest meal of the day”.

Shakeology Review: Customer Results and Testimonials

Due to the overwhelming popularity of Beachbody’s meal replacement supplement, finding a motivational Shakeology review isn’t difficult. There are literally thousands of Shakeology reviews and testimonials from real-life customers who have experienced the benefits of this amazing product first hand.

Here are just a few Shakeology reviews from satisfied Beachbody customers:

“I’ve tried a lot of different meal replacement shakes over the years, and Shakeology is definitely the best-tasting, most nutritious product I’ve come across. My entire family drinks Shakeology, and I highly recommend it to anyone who wants to lose weight or eat a healthier, more balanced diet.”

- Charlene Thomas

“Shakeology gave me the digestive health to be able to go off my colitis medications. Plus, I lost about 7 pounds.”

- Kristen H.

“I was skeptical when everyone was telling me what Shakeology would do for me. I have so many people tell me “This product with do this or that” but I have never found those to ever be true. Until Shakeology. Within 5-7 days I found that my after dinner craving had been greatly reduced and just a cup of strawberries would fill me up. At day 10-14 I found that I started to have more energy. I would also state that it was a better more flat line energy. You must know that I used to drink an energy drink every day. Since Shakeology I no longer drink any energy drinks.

After 30 days of using the nutrition guide, Shakeology and working out at least 3 time with the Shakology works out I lost 7-10 pds.
I love this product because it work, and it tastes great!! I have used many other protein shakes and non are like this product. They don’t mix as well in a shaker cup, and they don’t have the recipes that Shakeology had. The Chocolate is a very rich and smooth chocolate, and the Greenberry is great with juice and any fruit. I only wish there was a vanilla. I love this product.”

- Dathan LaMere

Shakeology Recipes

While Shakeology tastes great all by itself, there are many delicious Shakeology recipes that you can try if you’re in the mood to mix things up a little. Whether you’re looking for a rich chocolate Shakeology recipe or a fruity greenberry smoothie, our Shakeology recipes area has something for everyone.

Reasons to Drink Shakeology?

Most people don’t get the required nutrients, vitamins or minerals they need in order to maintain good health and well-being. As a result, we’ve become a society of overweight people with a myriad of health problems.

Yet, independent studies have shown that many of these health problems and chronic illnesses could easily be reduced if we all got the right amount of vitamins and minerals we need.

This is where Shakeology can deliver a massive benefit. It contains a massive 23 essential vitamins and minerals known to promote good health. Studies have shown that people who drank Shakeology for 90 days reported a huge reduction in bad cholesterol levels by as much as 38%.

Shakeology also contains powerful antioxidants and phytonutrients that are known to decrease inflammation and boost your immune system. This can deliver a boost to your energy levels throughout the day and reduce your risk of developing several chronic illnesses associated with inflammation.

Another compelling reason to drink Shakeology is the fact that it can help to balance and regulate your blood sugar levels. This is known to reduce those hunger cravings you feel during the day. You won’t feel the need to reach for a snack because you simply won’t feel hungry. You’ll also notice an increase in your energy levels. You’ll feel invigorated and energized throughout the day.

Put these health benefits together with the weight loss benefits this meal replacement supplement can deliver. When used in conjunction with a balanced diet and some moderate exercise three times a week, you’ll notice that losing weight is easier than ever before.

How Does Shakeology Work?

You simply replace one meal per day with a Shakeology drink. Whether you choose to replace breakfast, lunch or dinner doesn’t matter, but your body will be receiving the goodness of all those essential nutrients, vitamins and minerals it needs.

You don’t even have to drink Shakeology as it comes out of the packet. You can change the flavor by adding different fruits or even add a little coffee to your breakfast drink to really give you a kick start for your day.

The rest of your meals should be balanced meals to give you the best possible results from drinking Shakeology and you should try to get some moderate exercise in three times a week.

What can you get...for free?

You can get entered into a drawing to win a free INSANITY Fast & Furious DVD, but only if you order Shakeology on Home Direct from me! Go to my website at http://myshakeology.com/eringettingfit 

St. Patrick's Day Recipes: Pot Roast, Fruit Studded Soda Bread, and Colcannon

Low Fat Slow Cooker Pot Roast

Beef is hardly the leanest of meats, but there are lean cuts (5 grams of fat or less per three ounce serving) which, eaten sparingly, can be part of an overall low fat diet. The problem with the leanest cuts of beef is that they're tough and chewy. What better way to enjoy the protein, vitamins and minerals that beef has to offer than to enjoy a slow cooked pot roast, which allows the beef to become amazingly tender.



Prep Time: 15 minutes


Cook Time: 9 hours


Total Time: 9 hours, 15 minutesIngredients:


•1 medium sweet onion, roughly chopped


•3/4 pound carrots, peeled and cut into thick chunks


•8 ounces sliced crimini mushrooms


•1 green bell pepper, deseeded and chopped


•2 pounds boneless beef round sirloin tip, trimmed of outer fat


•1 14.5-ounce can crushed fire-roasted tomatoes (I used Muir Glen)


•2 tsp Worcestershire Sauce


Preparation:


Coat the inside of a 4 quart slow cooker with nonstick cooking spray. Place chopped onions, carrots, mushrooms and green pepper inside.


Heat a large nonstick pan coated with cooking spray on medium high. Brown the roast for three minutes per side. Carefully remove and place in slow cooker on top of vegetables.


Pour canned tomatoes over meat and drizzle Worcestershire sauce on top. Cover and cook on low 7-9 hours.

Serves 6


Per serving: Calories 265, Calories from Fat 47, Total Fat 5.3g, (sat 1.6g), Cholesterol 91mg, Sodium 305mg, Carbohydrate 19.2g, Fiber 4.8g, Protein 35.3g



Low Fat Fruit Studded Soda Bread

For a slightly sweeter version of Irish soda bread on St. Patrick's Day, or for a quick and easy tea time bread any time of the year, here's a a yeast-free, egg-free, fruit-studded soda bread the whole family will enjoy.



Prep Time: 15 minutes


Cook Time: 45 minutes


Total Time: 60 minutesIngredients:


•3 1/2 cups all-purpose flour


•1 tsp salt


•1 1/2 tsp baking soda


•2 tsp sugar


•3/4 cup raisins


•3/4 cup golden raisins (sultanas)


•zest of 1 orange


•1 1/4 cups low-fat buttermilk


Preparation:


Preheat oven to 375 degrees.


Line a rimmed baking sheet with parchment paper or silicone mat.


In a large bowl, sift together flour, salt, baking soda and sugar. Stir in raisins, golden raisins, and orange zest.


Make a well in the center of the bowl and add one cup of the buttermilk. Use a fork to help form the dough. Gradually add remaining buttermilk until dough is slightly tacky.


On a floured surface, knead the dough for about 30 seconds, then transfer to lined baking sheet.


Flatten the dough to about an eight-inch disc. Take a sharp knife and score the dough in a cross shape.


Place in oven and bake for 40-45 minutes until golden, and until the bottom of the bread sounds hollow when tapped.


Serves 10-12.


Per 1/10th serving: Calories 256, Calories from Fat 8, Total Fat 0.8g (sat 0.3g), Cholesterol 2mg, Sodium 466mg, Carbohydrate 55.6g, Fiber 2.2g, Protein 6.5g


Colcannon

Colcannon is a perfect side dish for St. Patrick's Day. It's basically a mashed potato and cabbage dish, although many variations exist. I like to blend in milk-simmered leeks in this version. Other people swear by kale rather than cabbage, which may be more in keeping with tradition. Add a little nutmeg or mace if you have it.



Cook Time: 30 minutes


Total Time: 30 minutesIngredients:


•2 pounds potatoes, peeled and cut into pieces


•1 small cabbage, cored and chopped


•2 small leeks, white parts only, sliced


•1 cup fat-free milk


•4 ounces fat-free cream cheese, softened


•1/2 teaspoon white pepper


Preparation:


Boil potatoes in a large pot of water until tender, about 20-25 minutes. Meanwhile, in a second pot, boil or steam cabbage for 10 minutes or until tender. Drain, cover and set aside.


In a medium saucepan, simmer leeks in milk for 5 minutes. When leeks are soft, remove with a slotted spoon and put to one side, reserving the milk.


When potatoes are tender, drain well. Add half the milk used to simmer the leeks. Mash the potatoes until all the lumps have gone. Add cream cheese and white pepper then mash again until blended. Use remaining milk if needed. Stir in cabbage and leeks.


Serve immediately.


Serves 6-8


Per Serving: Calories 132, Calories from Fat 6, Total Fat 0.7g (sat 0.2g), Cholesterol 2mg, Sodium 113mg, Carbohydrate 25.3g, Fiber 4.2g, Protein 6.2g