fats – Page 2 – Welcome to The Tyra Hill Show

Aug 8, 2014

Fat Burning Tea

Its time to stop going t these restaurants and ordering cups of liquid sugar. One thing I know about nutrition is you can always make food and drink work to your benefit. Iv’e been drinking a tea I put together a while ago after researching fat burning foods. I’m pretty sure I didn’t invent it but I had no outside direction when developing it. I will give you the ingredients and what each one does for your body………This may sound somewhat familiar because I did a post a little while ago titled “Fat Burning Foods”.

Cayenne Pepper – 1/2tsp: consumption dilates the blood vessels and speeds the metabolism due to the high amounts of capsaicin. This increases circulation and blood flow to all major organs which facilitates oxygen and nutrient delivery. Some research suggests that cayenne pepper may support a healthy energy balance while suppressing appetite. It has also been shown to aid in the oxidation of adipose tissue, regulate high blood pressure, promote healthy liver function and tissue production, help regulate the digestive system, promote healthy mucus production in the membranes that line internal organs. Cayenne pepper is also claimed to be an aphrodisiac because it contains capsaicin.

Cinnamon – 1 tsp: Published in 2003 in the journal Diabetes Care, a study concluded that in people with Type 2 diabetes, consuming daily low levels of cinnamon that is between 1 to 6 grams (or approximately 1 to 2 teaspoons) reduced blood sugar levels. How cinnamon effects this result is still to be determined but the study also showed that the results lasted in the individuals even as long as twenty days after ceasing to use cinnamon. In 2009, a Scandinavian study showed that in healthy individuals 3 grams of cinnamon per day lowered blood sugar levels after eating a meal. Higher insulin levels lead to less use of excess blood sugar (and sugar is stored in the body as fat), so a reduction in insulin after a meal is significant. If cinnamon can help control the level of blood sugar and, by offshoot, fat levels, then that is corroboration of what some have said regarding its weight loss potential.

Organic Whole Leaf Green Tea – One bag: I rip the bag open and pour the leaves into my mug. After doing research, it was recommended that you let your tea leaves expand to release the natural oils. The bag restricts the leaves from expanding.

According to new research, green tea extract epigallocatechin gallate (EGCG) may slow weight gain in two important ways. First, EGCG reduces the ability to absorb fat and second, it enhances the ability to burn fat.

The study, published in the journal Obesity, reports that mice given EGCG in addition to a high-fat diet gained weight 45% more slowly than the control group of mice eating the same diet without EGCG. In addition to lower weight gain, the researchers reported that mice fed green tea showed around a 30% increase in faecal lipids – suggesting that the EGCG limits fat absorption.

Caffeine in green tea: A study in the “American Journal of Clinical Nutrition” noted that caffeine has a thermogenic effect. In the investigation of the effects of caffeine in healthy people who regularly consumed moderate amounts of caffeine, 100 mg, 200 mg and 400 mg of caffeine all stimulated thermogenesis. The more caffeine consumed, the higher the thermogenic effect. Another study suggests thermogenesis may be more pronounced in certain people. In a small study of caffeine-induced thermogenesis in 10 lean and 10 obese women, the thermogenic effect was greater in lean women and lasted longer, compared to obese women consuming caffeine.

Organic Apple Cider Vinegar – 1 cap full:

Rich in potassium, a mineral that is often times lacking in adult diets. This mineral is key for growth, building muscles, transmission of nerve impulses, heart activity etc. It also helps to prevent brittle teeth, hair loss and runny noses.
Rich in acetic acid. This acid is said to slow the digestion of starch which can help to lower the rise in glucose that commonly occurs after meals.
Rich in ash which gives ACV its alkaline property. This aids your body in maintaining proper pH levels for a healthy alkaline state. (It is particularly important if you drink a lot of coffee or wine.)
It can help regulate blood pressure and reduce bad cholesterol.
Rich in malic acid which gives ACV its anti-viral, anti-bacterial and anti-fungal properties.
May help improve bowel irregularity and helps to remove toxins from the body at a faster rate.
It can help clear up skin conditions and blemishes.
ACV helps with weight loss by breaking down fats so that your body can use them rather than store them.
A few lab studies have found that ACV may be able to kill cancer cells or slow their growth.

Place all ingredients in coffee mug, then add boiling hot water. I drink this every morning some time after I wake up, but before my 9 a.m. breakfast. I give it a little flavor by adding lime. I also want to experiment with fresh mint leaves but as long as it doesn’t add too much to the overall cost.

I DO NOT RECOMMEND ADDING ANY TYPE OF SWEETENER TO THIS

I’ll say it again. Lets stop going to restaurants and ordering liquid sugar. Make your food work for you. Each thing you put in your body should have a purpose………just to make your belly full doesn’t count by the way.

~its about what YOU see in the mirror~

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Jul 8, 2014

Sexy Legs in 10 minutes a day

Every person wants sexy, strong legs. Well you don’t get them by sitting on the couch! You don’t get them by “talking” about how much you want. them. You don’t get them by bragging on how others you know have put in the work. And you most certainly don’t get them by hanging around others that already have them. Well that leaves only one question………How do you get them?

Right this way. Remember one thing that I tell all my clients, “I don’t care how many you do if you don’t do them correctly.” And actually if I’m training someone and I find them doing an exercise incorrectly just to get it done, Ill stop counting. I would much rather you take a rest than to perform incorrectly and possibly injuring yourself. If you need to take a rest, don’t stop the clock. You’ll know you’re progressing when you can perform theses exercises straight through.

Exercise 1: Jog in place. 4 min.

You don’t want to immediately put pressure on your knees. You want to ease into it with a light warm up. Get those knee up!!!

Exercise 2. Single leg balance 3 min (1 min 30 sec. on each leg)

Make sure the leg you’re balancing on is straight. Knee not bent, or hyperextended. Knee of foot not on the ground should be in front of you, held up at a 90 degree angle. Keep your back straight. When I train some clients with bad balance, I’ll have them take their shoes off. Stand by a wall the brace yourself in case you start to fall, but challenge yourself to stay up for as long as possible.

Exercise 3: Walking Lunges 2 min

When you perform the lunge, make sure you perform correctly. Your foot distance should be approximately the length of one leg apart when you lower to the floor. Keep your back straight and lower slowly under control as to not bang your knee on the floor.

Exercise 4: Ass to grass squats. 1 min

This is not a regular squat. You need to get that butt down as low as possible. Keep the back straight and head up through the motion. Once again, use a chair or wall to help you balance but you want to progress to no outside help to properly develop the muscles.

Ok you’re on your way to sexy legs. You’ve read the post. There’s only one thing left to do……….Get to work!

~its about what YOU see in the mirror~

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Jun 18, 2014

8 Sexy Ways to Burn Calories

Did you think the gym or the track was the only way to burn calories? Read up on these sexy ways to burn some extra calories without even knowing it. I guarantee you’ll want to keep going back for more.

Sex—and smooching and snuggling and everything else on the spectrum—is great for your relationship and happiness, but intimate time with your sweetie is also terrific for your physical health. Not only does that “loving feeling” get your heart rate up, it can burn some serious calories, too! Check out the calorie-burning profile of each romantic activity below (based on the body weight of a 150-lb woman) along with tips from experts on ramping things up to maximize the amount of calories burned.

Kissing: 68 calories per hour

Remember how, when you were first dating, you’d start locking lips and 30 minutes later you’d come up for air? See if you can get into that groove again, say experts. Not only is smooching a great way to show affection and improve your bond as a couple, it can also help you burn fat. “If the kissing is vigorous and involves some petting, it could be even closer to 90 calories burned in an hour,” says Jaiya Kinzbach, a Los Angeles–based sexologist and the author of Red Hot Touch. Try her technique for turning kissing into an honest-to-goodness workout session: “Kiss in unusual positions,” she recommends. “Have the guy on his back and do ‘plank pose’ or a push-up on top of him, coming down to kiss him and then pushing back up. Push-ups burn 171 calories in 30 minutes.”
Photo by Getty.

Undressing: 8+ calories total

You probably don’t put much thought into undressing when you’re getting intimate with your husband, but an Italian researcher looked into the matter and found that the mere act of taking one’s clothes off burns about 8 to 10 calories. Even more fascinating, the researcher reportedly found that a man attempting to remove a bra with his mouth burns as many as 80 calories. While that may not be applicable to you, here’s what is: By upping the energy you put into undressing, you can burn some extra calories. Don’t just strip down in seconds, says Kinzbach; instead, “draw it out and make it part of your foreplay, while getting a great a workout going.” Or undress to tease him, adds Gilda Carle, PhD, a psychotherapist and relationship expert. “Find your favorite silk scarf, and do a seductive dance with it,” she says.
Photo by Getty.

Massaging: 80+ calories per hour

Who doesn’t like a good rubdown from their partner? But if you’re the giver, you get an additional benefit other than making your guy happy: burned calories. As it turns out, giving a good massage can get your heart rate up and kick your body into calorie-burning mode. But the way to ramp things up even more isn’t to speed things up. Instead, consider going slower, recommends Kinzbach. “This may seem counterintuitive to burning calories,” she says, “but going slower and deeper is not only more sensual, it works different muscles. I also recommend getting a massage table—it’s better on your body, and standing to give a massage burns more calories.”
Photo by Shutterstock.

Having Sex: 144+ calories per half-hour

You knew sex was a workout, but who knew that a half-hour romp in the hay with your guy could burn off the chocolate you nibbled on after dinner? The key for high-calorie-burning sex is making it hot and making it last, say experts. You can also add a little moaning and sighing, says Kinzbach, which can help you burn an extra 18 to 30 calories. And try a position change for a better workout. “If you are on top, try moving your hips like a belly dancer; this feels great and will give you a workout,” she adds. “Also try a position where you squat on top of him and then bounce up and down. This is a great workout for your thighs and butt, and it can burn up to 207 calories in 30 minutes.” Perhaps the best way to maximize calorie-burning during sex is to make sure you orgasm. Experts estimate that women who orgasm during sex burn more calories during lovemaking than those who don’t.
Photo by Getty.

Giving Oral Sex: 100 calories per half-hour

Here’s a stat you don’t hear every day: Being on the giving end of oral sex may be just as effective as a quick stint on the elliptical machine. But if you want to take your calorie-burning to the next level, Kinzbach recommends this calorie-blasting technique: push-ups (yes, in the act!). “Also you can do a little yoga, suggests Kinzbach. “Try plank position into downward facing dog, and back into plank where you can lower down and do some oral stimulation.” Tack on 71 extra calories blasted when you do push-ups, and 35 additional calories by mixing in some yoga.
Photo by Getty.

Using Your Hands: 100 calories per hour

Of course, the old-fashioned hand job is a calorie burner, but you can zap an additional 50 calories per half-hour by taking things up a notch. “Get lots of stuff going at once,” suggests Kinzbach. “Try really slow sensual strokes, and position yourself so that you can use your body as well.” Rocking your body against his and varying the pressure and frequency can help, too, she adds.
Photo by Getty.

Romantic Dancing: 103 calories per half-hour

A little dirty dancing—even with your clothes on—can be a workout for you and your husband. Couples who take dance lessons (and practice in the privacy of their homes) can attest to this. Bonus: “It has been shown in scientific studies that right after an aerobic exercise, women become aroused and lubricated more easily,” says Barbara Bartlik, MD, a New York–based psychiatrist and sex therapist. Slow dancing is fine, but you have to rev things up—and add in a few surprises—to get a real workout. “Add kissing, nibbling the neck and touch,” suggests Kinzbach. And increase the pace, too!
Photo by Getty.

Making Out: 238 calories per half-hour

A sizzling clothes-on make-out session with the man you love may be the most intense caloric blaster yet. Why? Anticipation, says Dr. Carle, can get your heart rate going. “It gives way to heavy breathing, which gives way to a great calorie burn,” she explains. But you can still maximize the workout by making it hotter and sweatier! “The hotter the room—think Bikram (a.k.a. “hot”) yoga—and the sweatier the make-out session, the more calories you burn,” adds Kinzbach. Also, try rolling around on the bed or changing your scenery. “Make it playful and erotic and you have a great combination for a pleasurable workout.”

Bottom line, don’t be a lazy lover

~ it’s about what YOU see in the mirror~

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Jun 2, 2014

The Faster Way To Lose Weight

You run and you run, and you don’t shed a pound. It’s one of the leading emotional pain points for people who exercise. All of that effort and so little reward, but why is that? Simple: Cardio is not the fastest way to lose weight, and it’s certainly not the only way. There is a solution, through, which will allow you to spend less time in the gym and see even better results.

You’ve Heard: You Can’t Burn Fat With Strength Training

Far too many people are focused on how many calories they burn while they’re in the gym, but this is shortsighted.

Stop focusing on how many calories you burn in the gym and instead focus on how your body expends calories outside the gym. You burn calories throughout the day regardless of what you are doing, but exercise helps increase the rate at which you burn those calories. With most forms of traditional steady-state cardio (treadmill, running, elliptical), you expend calories while you’re exercising, but once you stop, you quickly go back to your normal metabolic rate.

Strength training, however, builds muscle, and more muscle helps you burn more calories — even when you’re doing nothing but sitting on the couch.

“Strength training is a critical component of any program than emphasizes long-term fat loss,” said Alwyn Cosgrove, co-author of the book “The New Rules of Lifting.” Think of it like this: Muscles are “thirsty” from a metabolic perspective. The more muscle you have, the more fuel you are constantly burning. This is the advantage strength training offers if your goal is to lean out. A treadmill or elliptical trainer is often seen as the quick fix to shed body fat, and they are certainly useful if your goal is to improve cardiovascular health, endurance or simply to burn some extra calories, but strength training is a powerful ally.

You’ve Heard: Running Is the Best Way to Get Fit

It’s not that running as an exercise is bad, but it puts a fair amount of stress on your muscles and joints. Recreational runners can have injuries caused by weakness in the core and hip-stabilizing muscles. The better plan is to take time to develop the muscles of your core and hips first instead of jumping off the couch and running three miles.

For the hip stabilizers, start off with basic single-leg exercises like split-squats, lunges and step-ups. For the core, exercises like front planks, side planks and bird dogs will help get you stronger and more stable, making you much less likely to injure yourself when you do decide to run that 5K.

Some people need activities that are a bit more joint-friendly, as the pounding caused by running on a treadmill or pavement is simply too much. If you like more traditional options, a dual-action exercise bike or rower will not only engage a ton of muscles, but take some of the stress off your joints as well.

If you want newer (and possibly more exciting) variations, consider kettlebell swings, medicine ball or barbell circuits, Prowler pushes, or even battling rope variations.

There are many different ways to get into shape, and while running is great, it’s just one option you have at your disposal.

To sum it up

Strength training can help you lose body fat and is likely a quicker ticket to better fitness than just plain cardio exercises. It also won’t limit your athleticism, but more likely improve it, and women can derive tremendous benefit from resistance training without getting bulky.

For those of you who like to run, it is one way to improve your fitness, but definitely not the only way. As with any program, though, you have to put in the work. It’s time to get into the gym.

~its about what YOU see in the mirror~

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May 28, 2014

I thought I was eating healthy

I’ve been talking to people about their diets lately. The one consistent thing I’ve been hearing is “Iv’e started eating healthy. I cut out sugar (candy), and have been eating more healthy (fruit, corn, wheat bread, etc).” See, the problem with the whole idea of cutting back on sugar is we are so “sweets” focused, but the fact is glucose is the sugar that the body uses for energy and stores as fat for later. The most important question that can be asked is what foods break down to glucose? People that are trying to decrease in size and lose fat need to know the answer to this question if they realistically plan to achieve their goals.

We know sweets turn to glucose, thats why they’re the first thing to be cut from the diet. Let’s look at some of the not so obvious foods that deter us from our goals.

Wheat

Wheat turns to glucose when it is broken down. The difference between white bread and wheat bread is the bleach added to the flour. Most pastas are made from wheat. I recommend that wheat and anything with wheat in it be cut completely from your diet. Wheat has been known to spike your blood sugar higher than a candy bar.

Corn

Corn is the next food I recommend be cut completely from the diet as soon as possible. Heres link on the health risks of corn and its derivatives. http://fatloss-gateway.com/nutrition/corn-health-risks/

brown rice (white rice is not recommended)

This can be use as a great pre or post workout carb. I recommend 1/2 cup of cooked brown rice. Keep to in moderation.

sweet potatoes (white potatoes not recommended)

No more than 1 cup of this starch for lunch or dinner with a healthy protein.

legumes

1/2 cup cooked legumes, 3 to 4 times a week, be aware of the amount of sodium added when preparing.

fruit

I recommend be consumed no more than 3 oz of solid fruit,twice a day and never alone. Should be eaten with a healthy fat to slow the release of the sugar to your blood stream. What do I mean by solid? and actual piece of fruit, not juiced, emulsified, or processed in any way. Although its a natural sugar, at the end of the day its still sugar and will be broken down . People tend to go overboard with fruit when trying to live a healthier lifestyle.

Hopefully this insight will lead to healthier choices when making nutritional lifestyle changes. Most other veggies you can eat as much of as you want, especially green leafy. Just be aware of how you prepare them. I tend to stick with fresh spinach leaves, kale, red peppers, zucchini. These foods among others are nutritious and very low in calories. They should be the focal point of your meal.

~its about what YOU see in the mirror~

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Welcome to Fat Loss Gateway

May 23, 2014

Water Weight

Water weight seems to be an issue for some of us. It seems that we want to shed every extra pound we can. You know I’m not in favor of constantly weighing yourself and trying to make that number change. What I am in favor of is doing the basic fundamentals necessary to lead a healthy lifestyle. Therefore, with this post I won’t approach from a intent on changing the scale number, but more so from a “self-check” aspect. If you are retaining water. Try these changes……

Drink more water. Believe it or not, you may be retaining water because you haven’t been drinking enough of it in the first place. Lack of water affects your kidneys, which in turn affects your liver, which stops doing its job of burning fat. Not only that, your body doesn’t have the fluid it needs to flush out waste, so it holds on to what water it has, causing you to feel fat and bloated.

Sip steadily. The best way to take water is to drink small amounts continuously throughout the day. Chugging a gallon of water doesn’t provide your body with the water it needs because that “flood” of fluid gets passed on to your bladder and only a slight amount is absorbed by your body.

Reduce salt intake. This is one of the most important steps in reducing bloat because it has an immediate effect on the way that your kidneys control the water balance in your body. Too much salt causes the body to retain water leading to bloating and swelling, particularly in the limbs.

Eat your fruits and vegetables. Fruits and veggies not only contain a lot of water, they’re also high in bioflavonoids and Vitamin C, two substances that strengthen tissue and reduce the tendency of capillaries to leak fluid into surrounding tissue spaces.

Get moving. Exercise can help eliminate water weight through perspiration. You lose excess water as well as the sodium that causes you to retain the fluid.
Exercise helps to widen blood vessels. That means more fluid can get to and go through the kidneys to be excreted.
Get into a regular exercise routine. 30-40 minutes of daily exercise can help combat water retention, increase your metabolic rate and prevent constipation.

Sweat it out. Sweating is a quick yet very temporary way to lose water weight. It opens the pores for deep cleaning and rids the body of excess salts and water. Water weight lost through heavy sweating will be quickly regained once fluids are replaced ( soon after consuming fluids). If you have irregular blood pressure are pregnant or sensitive to heat, you should not sauna. Do not sauna for longer than 20 minutes. Remember this is not a permanent solution to shedding water weight so making the sauna, body wraps, garbage bags, saran wrap and any other apparatus a regular part of your weight loss regimen is a waste of time and money.

As you can see from the information provided, this is an internal issue, not and external one. This means it needs to be handled internally, not externally. Whatever the reason for water retention, this is about health and should be approached in that fashion.

~its about what YOU see in the mirror~

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