Dear David, When Milae wrote about you in her lifexperimentblog; she gave me the motivation and information to try and win a workout contest with Chape Fitness. She’s twigged me on to several new things but I have to say that winning this contest and being able to work out and chat with you for months has changed my life forever! I want to thank you both for this golden opportunity! I might as well tell you; I’ve told everyone I know or meet about it🎉 I sent you a before and after photo. 😊🌟I cannot begin to tell you how wonderful I feel; all thanks to you and your online methods.I wanted to share with you a couple of the things that have made all the difference in my personal success. The first one being the DAILY DIARY of food intake. Filling in the diary daily has made me study my intake of healthy food! Knowing that you were keeping up with it was like having a close friend to rely on to keep you on track. I love the variation in workouts so that every part of me was getting stronger! The weekly measurements became so exciting because I knew I was going to see improvements. I loved that you week by gave me body fat % and muscle % and improvements were on paper as well on and in me. I love that my husband and friends comment about the improvements in my size, my appearance overall and my self-confidence. I love that some of my small VERY young friends enjoy exercising with me. “Look what I can do, Gaga! ( the name little ones call me) Can you do this? “ and at close to 67; I can keep up, easily! The other amazing thing about all this that I had a minor injury before we started that we had to deal with an eye surgery, which I expected to really slow down my progress. But David, you told me how to handle my diet and changed my workout my workouts to meet my needs and my progress continued!!! I hope you can share some of my thoughts with others to encourage them to change their lives, too! THANK YOU !! THANK YOU MORE THAN I CAM EXPRESS FOR MY HEALTH!!!! ❤️Glenda K. I am sad my time is almost up BUT I plan to sign up and continue working with you in the fall!
Today I´d like to share some tips to save you time and make your life much easier, explaining how to meal planning and build your grocery list with Evernote.
If you have been following this blog for some time, you´re used to a monthly “30 healthy recipes” post. If not, let me show you the list of recipes available so far, in alphabetical order:
This simple list means 480 recipes, without a single paper, which proves that Evernote is a great tool to keep and search all the recipes you need. All you have to do is create a specific notebook for your recipes and save them all in there. But you can (and should) do more than just save recipes. You can plan your meals and your grocery list with just a few clicks.
First, when you´re struggling thinking about what are you going to eat next week, there is nothing easier than scroll down your recipes notebook and chose from a wide range of recipes. Then, all you need is a note called “Meal plan“, for instance.
Let´s plan your next week´s dinners. We could plan all your meals, but this post is just to give you an idea of how easy and useful is Evernote for your daily life.
You check your recipes and chose what you´d like to have for dinner next week. Right-click on the recipe and select “copy internal link” (Shortcut: Ctrl + Alt + L).
Then paste this link on your “Meal Plan” note (Shorcut: Ctrl + V).
The table, of course, is totally optional. For new Evernote users who want to know more about creating and customize tables, please read this.
Once we have our internal links on our Meal Plan note, we can easily check the instructions, losing no time searching the recipe.
To help us build our grocery list, all we have to do is copy (Shorcut: Ctrl +C) the ingredients of each recipe and paste (Ctrl + V) them right after our meal plan.
While you´re doing this, I strongly recommend you to check:
- The most common ingredients, like salt, olive oil, onion, etc.
- What you already have in your kitchen.
This way you won´t buy what you already have available or buy the same product twice.
As we are used to taking our phones everywhere we go, you´ll have your grocery list available anytime, and you won´t ever need a paper to remind you what to need to buy at the store.
Chickpeas, also called garbanzo beans, are one of the oldest consumed crops in the world and remain one of the most popular today across nearly every continent. Chickpeas have been a part of certain traditional diets for over 7,500 years!
Chickpeas are a type of legume that offer a range of health benefits. Chickpeas help to
- increase satiety,
- boost digestion,
- keep blood sugar levels stable,
- increase protection against disease
- provides essential vitamins and minerals.
Increases Satiety and Helps with Weight Loss
Chickpeas are high in both protein and fiber, which helps to make you feel full and to curb food cravings and unhealthy snacking. Studies have shown that consuming fiber is correlated with having a lower body weight.
Chickpeas give us a feeling of being full after eating, while also helping to control our blood sugar levels and therefore maintaining our energy.
Chickpeas make my list for the 20 Ultimate High Fiber Foods, with roughly 6-7 grams per half cup serving.
Fiber facilitates in healthy digestion by quickly moving foods through the digestive tract, helping to decrease symptoms of IBS and constipation. Fiber works by drawing fluids from the body and binding them to the bulk of forming stool, which contains toxins and waste that must be removed from the body.
The high amount of fiber in garbanzo beans is responsible for its filling effect and helps to improve digestion, but it does much more than this. Fiber aids in heart health, helps to control blood sugar levels, guards against cancer, heart disease, diverticulosis, kidney stones, PMS, obesity, and more.
Helps Control Blood Sugar Levels
Chickpeas nutrition includes starch, which is a slow burning carbohydrate that the body does not react to by suddenly spiking glucose in the blood.
Unlike simple sugars- found in processed products like refined flour, white bread and pasta, soda, candy, and most other packaged foods- the starches found in chickpeas take an extended period of time to break down once consumed.
Starches contain natural sugars called glucose, which the body uses easily for many essential functions, however glucose can be troublesome for people who are pre-diabetic or who have diabetes. The process of digesting and utilizing the glucose found in all beans and starches is drawn-out, which is extremely important for diabetics who have trouble reaching a stable blood sugar level after contain sugars due to a resistance to insulin.
Helps Protect Against Heart Disease
Chickpeas have been shown to help balance unhealthy cholesterol levels, to reduce hypertension, and to protect against heart disease in multiple ways. Fiber works to create a gel-like substance in the digestive system that binds with fatty acids, helping to balance cholesterol levels. Both soluble fiber and insoluble fiber have been show to be important in helping to control and manage hypertension.
Beans help to keep the arteries clear from plaque build-up, maintain healthy blood pressure levels, and decrease the chances of cardiac arrest and stroke. In fact studies show that having just one daily serving (about 3/4 cup cooked) of beans of any kind can help to decrease chances of a heart attack and to help balance “bad” LDL cholesterol.
Provides Essential Vitamins and Minerals
Chickpeas nutrition boasts high levels of iron, zinc, folate, phosphorus, vitamin K, and B vitamins, all of which are especially important for vegetarians and vegans who may be lacking in these essential nutrients due to avoiding animal products. Chickpeas are great source of folate, also called Vitamin B6. Folate is important for helping the body to effectively produce new cells as it plays a role in copying and synthesizing DNA. A deficiency in folate can contribute to anemia, poor immune function, and poor digestion; and for pregnant women, a deficiency can lead to neural tube defects such as spina bifida.
Though phosphate and calcium are both important in bone structure, the careful balance of the two minerals is necessary for proper bone mineralization – consumption of too much phosphorus with too little calcium intake can result in bone loss.
Chickpeas nutrition also includes zinc. Zinc is an essential trace mineral that plays a role in over 100 important enzymatic reactions in the body. Zinc facilitates in bodily functions including protecting against free radical damage (also called oxidative damage), helps speed up wound healing, plays a part in the copying of DNA, and helps with the formation of hemoglobin within the blood. A deficiency can include frequently getting sick with colds, leaky gut syndrome, consistent digestive problems like diarrhea, poor eye health, infertility, thinning hair, and even stunted growth in children.
Adequate vitamin K consumption is important for good bone health because it improves calcium absorption and may reduce urinary excretion of calcium, making sure that enough calcium is available for building and repairing bone. Low intake of vitamin K is associated with a higher risk for bone fracture.
List of recipes:
After six weeks, it´s time to review Glenda´s progress. I know you´re expectant! You can see in the picture that the changes are clearly visible. If you are a recent follower of this blog and you do not know Glenda, you can read the first part of her story here.
I like the before and after pictures like anyone else but I recognize that a picture is highly subjective and depends on too many factors like light, place, who took the picture, etc. And honestly, a picture doesn´t give too much information to any trainer. It´s great for ads but it doesn´t make our job any easier. So, here are her measurements over these six weeks:
Looking at the numbers, you do not need to be a trainer to check that her body fat percentage has decreased (from 44.7% to 33.2%), just like her total fat mass (from 68.0 to 47.5). You can also see how her muscle mass has increased from 84.0 to 95.5. This is the reason why not all of the fat loss is reflected in the total weight, she has also gained muscle.
You can also check that she lost inches in the typical conflict areas: abdomen, waist, and hips. Exactly where she (and anybody) wants to lose inches!
These results are available to anyone if you have a proper diet and exercise program. Yes, lifting weights helps lose fat. How? The muscles consume calories. The more muscle mass you have, the more calories your body will consume. That´s why you need a high-protein diet, to preserve and build muscle. If you restrict your protein intake, your body won´t be able to repair and grow your muscles after your workouts. Is she drinking protein shakes all day long? NO! She´s just eating the right amount of macronutrients (protein, carbs, and fats) every day. She eats what she wants any given day, picking from the recipes I gave her, but taking care of the amount she needs. She makes 5 small meals per day, and she tells me every week that she loves the recipes.
Also, she kicks the gym four times per week… and she hurries up to message me every time she receives a compliment. I couldn´t be happier!! I´m not going to tell you her workout routines, but I can swear that I don´t torture her with burpees, planks or deadlifts. It´s all much easier than that: circuit training, isolation exercises, and some light cardio.
I asked her for some pictures to show you her progress, but we also got some great news from her doctor that she is willing to share with you so, she emailed me these lines about it:
I just had an appointment with my pulmonary specialist. I had a constant cough when I last saw her, which was before I started working out with you. When she tested me this week; I could take deep breathes with NO COUGHING!! and she asked what I was doing differently. I told her that I had been working out online with you; and that you had given me suggestions and guidelines for my diet… and what to drink!
She said “I can’t believe it! You’re healed! You are completely cured! So I don’t expect that I will be seeing you again.” WOOOHOOO!
And today, I was wearing a shirt that I had bought right before I started working out with you.
At lunch, some of my friends said how loose it is and I pulled it tightly…
even I was surprised. I haven’t completely gotten used to being healthy and not so fat.. and I am going to do even better this last month!! THANK YOU!!!!!!!!!!”
And here she is proud, showing her stomach before the egg hunt on Palm Sunday:
Quinoa is a grain crop that is grown for its edible seeds. It technically isn’t a cereal grain, but a pseudo-cereal. In other words, it is basically a “seed” which is prepared and eaten similarly to a grain.
Quinoa was an important crop for the Inca Empire back in the day. They referred to it as the “mother of all grains” because the Incas believed it increased the stamina of their warriors.
Here are sone health benefits of quinoa:
It is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids.
Contains almost twice as much fiber as most other grains. Fiber helps to prevent heart disease by reducing high blood pressure and diabetes, lowers cholesterol and glucose levels, and may help you to lose weight because it makes you feel fuller for longer and is less “energy dense” which means it has fewer calories for the same volume of food.
Contains Iron, which helps keep our red blood cells healthy and is the basis of hemoglobin formation. Iron carries oxygen from one cell to another and supplies oxygen to our muscles to aid in their contraction. It also increases brain function because the brain takes in about 20% of our blood oxygen.
Tissue growth and repair
Contains lysine, essential for tissue growth and repair.
Lower blood pressure
It is rich in magnesium. Helps to relax blood vessels and thereby to alleviate migraines. Magnesium also may reduce Type 2 diabetes by promoting healthy blood sugar control.
High in Riboflavin (B2). B2 improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells.
Quinoa has a high content of manganese, an antioxidant, which helps to prevent damage of mitochondria during energy production as well as to protect red blood cells and other cells from injury by free radicals.
List of recipes:
30-Day Custom meal Plan
Glenda won my last contest three weeks ago. Her biggest problem was that she ate too much fast food and industrial bakery. Nor did she drink too much water. So we focus on their eating habits and add a training circuit four times a week. She has already lost 8% body fat. This was Glenda:
And this is her progress, in numbers:
You´ll have to wait to see her new image until we finish, but you can see how she loses weight, the perimeter of his belly is reduced, she loses body fat, and she gains some lean muscle mass. Also, she wrote me an email last week that I´d like to share with you:
I am really grateful to work with Glenda, because she is super motivated, very funny (always have some funny anecdote to tell me), and does everything I suggest, apparently effortlessly!!
The next one could be YOU
Let me share with you some healthy kidney beans recipes. True to their name, these beans are kidney shaped. They are especially good in simmered dishes where they absorb the flavors of seasonings and other foods with which they are cooked.
- their ability to detoxify the body,
- improve digestion,
- lower blood pressure,
- lower cholesterol levels,
- increase muscle mass,
- prevent diabetes,
- boost circulation,
- stimulate the immune system,
- aid vision health,
- promote strong bones,
- support energy levels and
- strengthen cognitive health, among others.
Lower Cholesterol Levels
Promote Muscle Growth
Boost Immune System
Lower Blood Pressure
Increase Bone Mineral Density
Stimulate Energy Production
Prevent Alzheimer’s Disease
List of recipes:
30-Day Custom Meal Plan
Mliae continues to do a great job and going in the right direction. After her surgery, with the hormone problems that it entails, we knew that the progress was going to be slow, but we are about to hit under 69 kg.
Also, the migraines do not help and I did not expect them to be so often, so I’ve changed her training routine to one more bearable.
The good news is that despite the medication and hormones, which retain fluids, the weight fluctuations are no longer so extreme and we are losing weight in a consistent manner. This is partly because she has managed to drink at least a liter and a half of water daily. This may seem little to you, but it’s almost double what she used to drink.
The best part is that she herself is finally seeing results and realizing that she is more toned and her abdominal perimeter is shrinking.via Flabby-Assed to Fabulous with Chape Fitness: 1M 1W Update
How many of you have been told that if you burn more calories than you eat, weight loss will be inevitable? How many of you have discovered that this advice does not seem to apply to you no matter how hard you try?
Then you think, “I must be doing something wrong, I’ll exercise more and I’ll eat fewer calories than I already am, that should work!” Unfortunately, more often than not it doesn’t.
You might think that a calorie is a calorie. But the way the body breaks down carbohydrates, protein and fat, and the effect they have on our bodies differ vastly. Instead of just counting calories, you should take care where these calories come from. The source of the calorie changes how you digest it and how you retrieve energy from it. Even more important is the fact that different foods and macronutrients have a major effect on the hormones and brain centers that control hunger and eating behavior. The foods we eat can have a huge impact on the biological processes that govern when, what, and how much we eat.
Protein keeps us feeling fuller for longer by slowing digestion, but its primary role in the body is to maintain and build new cells, growing and adding new tissues. Protein is beneficial for weight loss, as it contributes to satiety and offsets the amount of lean muscle that is burned for energy, in addition to fat, during a calorie deficit.
Proteins provide about 4 calories per gram but there are higher quality proteins, which may reduce appetite and optimize muscle repair and recovery (fish or eggs), and lower quality proteins (hamburger meat) that are loaded with branched-chain amino acids, which have been linked to metabolic disease and insulin resistance.
Carbohydrates are by far the most complex because our bodies use the different types of carbohydrates (such as fiber, starch, and sugar) in very different ways. Carbohydrates are used by the body as a quick source of energy, particularly for the brain, liver, and muscles.
All carbohydrates provide 4 calories per gram (with the exception of fiber, which our body can’t digest). Though not a source of calories, fiber is considered a high-quality carbohydrate since it slows digestion and moderates the absorption of other nutrients, like sugar. For this reason, high-quality carbohydrates typically contain fiber and are minimally processed. These include fruits, vegetables, whole grains, and legumes. Lower-quality carbohydrates almost always lack fiber and add little more than “empty calories” to our diets.
Carbohydrates have been categorized as simple or complex in the past but many doctors are pulling away from those narrow categories and moving toward glycemic index. An apple is a simple carbohydrate because it is digested quickly by the body, but the fruit is better for you than other simple carbohydrates like chips or crackers. That’s why the glycemic index as a more accurate measure of a food’s value (good or bad). When something has a low glycemic index, it raises your blood sugar levels slowly, increasing your insulin levels gradually.
Focus on low-glycemic foods like whole-grain pasta, wheat bread, fruits, beans, and nuts. High-glycemic foods include candy, croissants, and scones. By choosing the low-glycemic foods and thus the minimally processed foods, people can lose more weight, feel fuller longer, and remain healthier.
Let’s take it a step further and compare calories from two different types of sugar: glucose and fructose.
Starchy foods like rice, potatoes, and pasta are predominantly made up of glucose, a simple sugar that can be burned for energy by every cell in our bodies. It’s stored in our liver and muscles for a quick source of energy during exercise or while we sleep. Unprocessed starchy foods, like brown rice, potatoes with the skin on and whole-wheat pasta, contain the food’s natural fiber as well as some vitamins and minerals.
Fructose can only be broken down in the liver. It’s also the sweetest tasting of the three simple sugars. In nature, fructose is found in fruits bound tightly to indigestible fiber that, as we already know, reduces and slows its absorption. Unfortunately, the majority of fructose in our diets isn’t from fruits (it’s from calorie-containing sweeteners added to sweetened beverages and the majority of processed foods). Fruits also have fiber, water, and significant chewing resistance, which mitigate the negative effects of the fructose. So, try to change these processed foods for real fruits.
In addition to being a potent and flavorful source of energy, fats slow digestion, deliver important fat-soluble vitamins to the body, and provide important building blocks for every one of our cells.
All dietary fats provide about 9 calories per gram but some fats are better for our health than others. For example, polyunsaturated omega-3 fats, found in foods like wild salmon and flaxseed, have protective, anti-inflammatory properties, whereas artificial trans fats have been linked to increased inflammation and heart disease.
A study funded by the Sugar Research Foundation (SRF) from the 1960s found that cholesterol and fat were the main contributors to weight gain and responsible for an increased risk for coronary heart disease. With fat removed, food lost taste and appeal, so manufacturers added sugar to combat this. The intake of sugar and processed carbohydrates went up, while our intake of fat went down. Dr. David Ludwig, a professor in the Department of Nutrition at the Harvard T.H. Chan School of Public Health, says “Overall, these processed carbohydrates are worse than the fats they replaced.”
Also, very-low-fat diets may actually slow a person’s metabolism down to a level where it is not burning calories as effectively as it could, says researcher David S. Ludwig, MD, PhD, who directs the Optimal Weight for Life program at the Harvard-affiliated Children’s Hospital in Boston.
The thermic effect of food
The thermic effect of food is a measure of how much different foods increase energy expenditure, due to the energy required to digest, absorb and metabolize the nutrients. Different foods go through different metabolic pathways. The more efficient a metabolic pathway is, the more of the food energy is used for work and less is dissipated as heat.
The metabolic pathways for protein are less efficient than the metabolic pathways for carbs and fat. A large part of the protein calories is lost as heat when it is metabolized by the body. This is the thermic effect of different macronutrients:
- Fat: 2-3%
- Carbs: 6-8%
- Protein: 25-30%
If we go with a thermic effect of 25% for protein and 2% for fat, this would mean that a 100 calories of protein would end up as 75 calories, while a 100 calories of fat would end up as 98 calories. Studies show that high protein diets boost metabolism by 80 to 100 calories per day, compared to lower protein diets.
Put simply, high protein diets have a metabolic advantage. If people increase their protein intake, they start losing weight without counting calories or controlling portions. Protein puts fat loss on autopilot.
Ultimately, the quality of what we eat impacts not only our weight but also our overall health and well-being. Counting calories alone doesn’t work because ultimately it matters where those calories come from; this matters more than the number of calories ingested.Do you think any of your friends should read this? Please, share on your favorite social network.