Posted on

Weight Loss Benefits of Coffee

Coffee is known to have numerous health benefits. Many of the nutrients found in the coffee bean also find their way into the final brew. Recent studies have shown that coffee consumption helps increase your antioxidants, therefore lending anti-aging properties. 

Recently, coffee has gained a reputation for its contribution to weight loss. Those who try intermittent fasting are often advised to take a cup of black coffee during fasting periods to stave off hunger. Your daily cup of joe could do more for you than just wake you up.

The Benefit of Caffeine

The most popular ingredient in coffee is caffeine, a central nervous system stimulant. Caffeine blocks adenosine and allows the substance to increase the firing of neurons in the brain. It also increases the hormone epinephrine in our blood, which sends signals to break down fat cells and release them into the blood as free fatty acids.

Caffeine also helps increase your resting metabolic rate. This is the rate at which we burn calories even when we are not working out. The higher it is, the easier it is for us to create a calorie deficit and lose weight. Caffeine is shown to increase this by 3-11 percent, but the effect is less pronounced for those who are obese. Higher doses have a higher effect, but moderation is advised.

The substance also has a positive effect on your workouts. The increased conversion of fat tissues into fatty acids can improve exercise performance by an average of 11-12 percent. If you often suffer from muscle pain after working out, coffee can also be of help. Two cups of coffee can cut post-workout muscle pain significantly.

Chlorogenic Acid, and more

In addition to caffeine, chlorogenic acid also contributes to boosting your metabolism. The combination of the two makes coffee much more effective. Chlorogenic acid is sensitive to heat, but coffee works better when it is consumed warm or hot. The best way to get an optimal amount of chlorogenic acid in your brew is to select a lighter roast for your coffee blend.

Coffee also has a diuretic effect that can help you fight off edema. This makes it easier for your body to get rid of excess fluids and waste products. This will make you feel healthier and prevent bloating, helping you look slimmer. The aroma of coffee also helps people relax more and in turn, decreases your stress levels.

When should you drink coffee?

To make the most of its metabolism-boosting effects, the best time to drink coffee is 20-30 minutes before a workout. This would be enough time for the effects to kick in, but also waiver just enough for you to maintain a healthy heart rate throughout your routine. Just one cup would do.

Drinking a cup of coffee after a meal could also help burn calories. It also decreases your craving for dessert and potentially prevents you from taking in more calories by giving you a sense of fullness after eating. The positive effects of coffee will kick in just in time for digestion.

Moderation

It’s easy to overdo drinking coffee for weight loss. The key is moderation, which is to limit consumption to two to three cups a day. This is to prevent caffeine overdose, which can make you jittery, disrupt your sleep patterns, cause palpitations, and contribute to anxiety. Experts also recommend leaving three to four hours between each cup to avoid these effects.

Those who want to try coffee for weight loss might also want to consider taking their coffee black instead of with added sugar and cream. Black coffee only has 2 calories, while adding sugar and cream could increase this to 69 calories.

More complicated coffee-based drinks such as those in coffee shops or gourmet coffee drinks can have 300-450 calories each. The high number of calories can be counterproductive to your goals.

In the long term, regular coffee or caffeine consumption may lead to caffeine tolerance. The effects of caffeine on your metabolism might not be as prominent, and we surely would not recommend a higher dosage. One way you might want to regulate this is by taking breaks in between your use of coffee for weight loss. You can do it for two weeks, then take a break for a week or two, before going back to it again.

Coffee alone will not help you lose weight. There is no wonder food that can make magic happen. The use of coffee for weight loss should be accompanied with a healthy, satiating diet and regular exercise.

Posted on

Five Benefits of Meal Prepping

One of the root causes of many of our problems is the fact that we are always in a rush. We always feel like we don’t have time for anything, and that leads us to make choices based on convenience.

Everyone is busy, and all too often, we choose what we eat because it’s convenient. A lot of the time, convenient food choices don’t equate to healthy choices. 

Meal prepping or preparing meals ahead of time is a great way to avoid regretful decisions. When you’re working to lose weight or gain fitness, having your meals prepared in advance can help you in numerous ways.

You’ll Save Time

The main reason people decide to try meal prepping is that they want to save time. They want to cut the time spent thinking or worrying about what to eat. Having a meal ready to reheat or quickly put together by dinner time can save you hours.

You can choose one or two days of the week to clean, cut, and pre-cook ingredients. Contrary to popular belief, you don’t need to cook or pack entire meals to meal prep. However, having meals packed and ready to go is ultimately more convenient.

You’ll Save Money

When you meal prep, you will be more likely to buy your ingredients in bulk. Buying food in large amounts can be a whole lot cheaper than buying just enough for one meal. Try to choose food that has a longer shelf life and can be stored after being cooked for a few days. Then, when staple items and spices go on sale, make sure to stock up.

Having your meals prepared ahead of time also prevents you from eating at restaurants or even buying snacks. Since meal prepping is not only for meals, you can munch on chopped vegetables or fruits, or grab a boiled egg when you get hungry. Plus, you’ll feel guilty if you don’t eat the food you’ve prepared. Imagine the money saved on that!

You’ll Introduce Variety

Meal prepping is an opportunity to try new recipes, new proteins, new carbs—new everything. Every type of food offers various nutrients, so don’t be afraid to try something new. There are a lot of options for you to choose from, and you certainly wouldn’t want to eat the same thing every day for weeks.

A common misconception about meal prep is that you’ll prepare multiple portions of a meal to eat over the course of the week. Ingredients can be seasoned, cooked, or combined in a variety of ways. You can also introduce food from different cuisines to your meal plan!

You’ll Be Aware of Portion Control

When you prepare and pack your meals in advance, you have total control over how much food you’ll consume for a certain meal. You can easily measure and control the amount of carbs, calories, protein and other nutrients in your meal. By preparing your own food, you are less likely to be fooled by eating “healthy” food at restaurants.

If your main focus is trying to lose weight, you’re probably trying to create a calorie deficit. By being aware of how much you consume and how much you burn, you can easily keep track of your weight-loss goals.

You’ll Avoid Unhealthy Food Choices

Meal prep involves planning your meals ahead of time, meaning you will very likely only purchase the ingredients you need. It also means you’re sticking to a number of healthy ingredients for your meals and snacks. By preparing healthy, satiating meals, you are also less likely to crave unhealthy snacks.

Give it a shot!

Meal prepping is the perfect option for those who are trying to save their wallet while saving their waistline. One common complaint is that healthy food is expensive. People who are on the go also tend to rely on supplements—very expensive!— rather than whole foods to reach their daily needs. Ultimately, meal prep is more affordable, efficient, and a much more fun way to help achieve your goals.

Posted on

How to Get the Most Out of Your Workouts

By Katie Ferraro

Few things are more frustrating than struggling all the way through a challenging WOD. There are many things you can do to avoid the struggle and set yourself up for a successful, satisfying workout. We’ve compiled five tips to help you get the most benefit out of your daily exercise routine.

  • Eat well and hydrate. While it’s tough to rank the importance of the tips on this list, eating well and hydrating is easily at the top. After all, fitness is 80 percent diet. Our bodies are machines, and if we expect them to run efficiently, we need to fill them with nutrient-rich foods and plenty of water. All bodies are different, so finding the eating plan that’s right for you is essential. When it comes to water consumption, if you’re drinking around 1 oz. of water per pound of body weight, you’re doing your body well.
  • Sleep. When it comes to health and wellness paired with a busy lifestyle, the first thing to get pushed to the wayside is usually sleep. I’m sure you’ve heard people say, “I’ll sleep when I’m dead.” While ambition and drive are wonderful qualities, sleep is a necessity to both making series gains in the gym and prolonging life. We’re striving to kill it in the gym in order to live a happy, heathy life. Sleep is a non-negotiable.
  • Mobility. As an athlete, you can never do too much mobility. It may not be as exciting as a high intensity WOD, but it’s just as important—if not more. Poor mobility generally results in inefficient movement and positioning, which can lead to plateaus in numbers and/or injury. So, grab a friend and get mobile!
  • Realistic expectations. When you walk into the gym and check out the WOD, setting realistic expectations based on your skill set as an athlete will set you up for success. This means scaling appropriately to allow yourself to grow as an athlete. It will also keep you safe from injury. The beauty of CrossFit is that it’s scalable by design and encourages athletes to work within their comfort level.
  • Purpose. If you don’t have a purpose for why you train, motivating yourself can be difficult. Despite our best efforts, we all have days that finding the motivation to get to the gym may be tough. Our personal purpose will give us that extra push to get to the gym. Whether it’s to have a beach-ready body, to establish a healthy lifestyle, or to always have energy for your family after a long day at work, purpose is both personal and extremely powerful.

When you head to the gym tomorrow, ask yourself: Are you hydrated and fueled? Did you get enough sleep? Have you mobilized lately? If you answer yes to all, you’re well on your way to a great workout. Setting realistic expectations and remembering why you do this will all but guarantee the workout of the day will leave you feeling satisfied and accomplished.

Posted on

So… What is Gluten?

Screenshot 2015-11-22 08.31.52

So… What is Gluten?

Have you ever wondered what’s really going on with Gluten?

Let’s cut to the chase, gluten is a protein composite. Or a combination of two different molecules that form a bond: gliadin and glutenin. Gluten is the glue that helps food hold it’s shape. It’s what makes your bread have that chewy texture.

Pretty simple, right? So, how come it seems like nobody has a good answer when you ask them? To further prove this point, check out the hilarious video below of The Jimmy Kimmel Live show asking random “gluten- free” pedestrians – What is Gluten?


Video Creds: Jimmy Kimmel Live

Where is Gluten found?

A plant’s endosperm. Gluten is found in the tissue produced by plants that surrounds the embryo and provides nutrition. It’s present in wheat, barley, rye, kamut, and triticale.

Common grocery store items include:

  • beer
  • coffee substitutes
  • soups
  • pasta
  • food colouring
  • sauces
  • salad dressings
  • roux
  • malt/malt vinegar
  • pastries
  • condiments
  • breads
  • processed meats

Or you know… everything that is DELICIOUS.

Screenshot 2015-11-23 05.21.22

How bad is Gluten for you?

Gluten becomes a serious problem for those with celiac disease or those who suffer from any form of gluten sensitivity. (The lucky ones who can consume gluten just need to avoid eating the gluten riddled junk food.)

For those who do not have a gluten sensitivity or do not have celiac disease, the gluten-free way might not really give any added health benefits. Dr. Leffler from the Harvard Medical School says “People who are sensitive to gluten may feel better, but a larger portion will derive no significant benefit from the practice. They’ll simply waste their money, because these products are expensive”.

There you have it. The quick run down on what gluten actually is. For more information on gluten free diets be sure to check out the links below:

Gluten-free diet (By the Mayo Clinic Staff)

9 Things You Should Know Before Going Gluten-Free 

Posted on

CrossFit Transformation Weight Loss

Screenshot 2015-09-23 15.17.42

CrossFit Transformation Weight Loss

“I have begun giving motivational speeches about my weigh loss journey and look forward to helping others save their lives the way mine has been saved”, says Joseph Borgisi a former frustrated 500lbs father and a husband who aims to be healthy and get back in shape.

Such a life changing story! Watch his journey here: 

https://www.youtube.com/watch?v=EEKZNQJaHbI
Video Creds: Joseph Borgisi

Posted on

The 20,000 Calorie Strongman Diet

20,000 Strongman Diet

Fuel is a series dedicated to high performance athletes and their diets.

This episode features Rober Oberst akak Obic, one of America’s leading professional strongman.

Obic holds American records in the Log Lifts and is a SUPER eater.

Think you can eat? Then take a look at Obic, crushing 15,000 to 20,000 calories per day. This high calorie diet powers him through his punishing training.

Take a look inside his lifestyle as a professional strongman from the gym to the kitchen and back.

Watch Now – The 20,000 Calorie Strongman Diet: FUEL

Have you got the munchies to match? Check out The WOD Life’s Nutrition Shop for all the food to satisfy!

Credit: Munchies TV

Posted on

5 Simple Ways to Make Cooking Easier at Home

 

Screenshot 2014-10-04 01.36.12

Karl from RX Cooking School is dropping some knowledge bombs on how to cook nutrient-dense food that is also interesting and varied.  Check out these 5 simple ways to make cooking easier at home! 

1. Use a sharp knife

Simple fact. More pressure is required to push down with a blunt knife than is required with a sharp knife. Wow…earth shattering fact thanks guys!

More downward force = more unstable = more chance of fingers getting under the blade. This is one of the most important parts of cooking at home, enjoying it more and getting your confidence up. Check out mobile knife sharpeners (about 7 bucks per knife, kitchen shop or learn to use a steele or whetstone)

WODlife - sharp knife

2. Clean as you go

Just like chalk on the floor, plates left out and kettle bells not in colour order! Make a deliberate effort next time you cook to clean as you go. The most dissatisfying thing after you cook a freakin masterpiece is looking around the sink, bench top and possibly floor and trying to cash in the “we run the I cook you clean policy”. So just in case you don’t have a butler or cleaner on hand try to clean a bit as you go – no one ever feels like cleaning after dinner!

3. No rep for no prep

Filthy 50 and girl combos require you to check your gear, your station and of course check where the chalk is! As in cooking getting things in order before you start can make the occasion more enjoyable and give your cooking a greater chance of success.

Dice your onions….put aside, slice your mushrooms…put aside, peel your sweet potato….put aside, you get the drift and by now you’ve realised this is not rocket science….it’s a lesson in common sense. Make a commitment this week to look at the order things are cooked in and cut, slice or dice the ingredients that require it….then start the cooking process.

WODlife - prep or no rep

4. Well stocked pantry

Start simple, relax, and improve…..we all remember the days when we couldn’t string 2 double unders together or look at a muscle up and just laugh, same goes for cooking.

  • Start simple.
  • Start with the basics
  • Build your confidence and you will improve. End result being you are in control of the food you fuel your body with.

All of us are busy and caught in those moments of walking in the door and there is NOTHING to eat in the house. With a well stocked pantry and a few creative ideas a very simple meal can be thrown together quickly, and it can be healthy – check out our free ebook on what should be in your pantry, fridge and freezer.

5. Blend it like Beckham!

Sorry that is a seriously rotten title and it’s hard to get stuff to match Froning, how bout Blitz it like Bazinet, but if you really want to pack a punch with your foods get yourself a blender/food processor.

You can throw just about anything into these bad boys and a minute or so later you have a nutrient dense, tasty and healthy meal… in a glass! It really is the easiest and quickest way to get the most goodness into your body.

WODlife - blend it baby

– Karl

ABOUT THE AUTHOR

Become a lean, clean cooking machine!

Rx Cooking School come to your box and cook and teach….you eat and learn. We’ve kept it simple!

Check out our growing library of video tips and free eBook “Top 10 tips to become a lean, clean cooking machine”

Website: www.rxcookingschool.com.au

Facebook: https://www.facebook.com/RxCookingSchool

Youtube: RxCookingSchool

Instagram: @rxcookingschool

Posted on

Paleo Chocolate Chili Mocha Mousse

A great recipe that challenges modern day refined sugar filled mousse.

No additives no grains, no dairy no nasties.

Just honest whole food,natural sweeteners and healthy fats.

You can use this as a stand alone treat or inside grain free tarts or even as an icing on a cake Paleo chocolate chili mocha mousse.

Ingredients:

  • 2 large ripe avocados
  • 1/4 – 1/2 cup of honey or maple syrup
  • 1 teaspoon vanilla extract
  • 1/2- 1 teaspoon coffee
  • 1/2 cup raw cacao
  • Pinch of cinnamon
  • Pinch of chili powder
  • Pinch of salt

Recipe:

  • Combine ingredients in a blender until smooth (A bowl and fork will work if you are without a blender).
  • Eat straight away or store in the fridge to make a little more stiff)

Jen’s hot tip:

if your making this for kids who don’t like avocado don’t make it in front of them. Chances are they won’t even guess what’s inside.

The Result:

image

Posted on

Clean Veggie Turkey Mince Stir Up

Nutrition and Clean Eating Guru Sahar has hit us up once again with a delicious yet clean recipe that we can all make at home.

Just becareful as this only serves 1, you might want to double the recipe as we know you all have crazy appetites after training!

If you are looking to bump up the fat count to “zone” proportions, look to introduce an avocado!

Clean Veggie Turkey Mince Stir up (serves 1)

Ingredients

  • 100g Streggles Turkey Mince
  • 1 small onion (diced)
  • 2 small garlic gloves (diced)
  • ½ a tomato (diced)
  • 1 cup of frozen vegetables
  • Herbs: Smoked Paprika, turmeric, chilli powder, salt & Pepper
  • ½ a packet of konjac noodles (Slendier Slim brand)

fr_563_size880

Directions

  • Add diced garlic, onion and herbs to a non stick pan
  • cook until browned
  • Add turkey mince and cook until browned
  • Add frozen vegetables and tomato
  • once cooked mix in the konjac noodles.
  • Optional: Serve with Sugar Free Tomato Sauce

fr_568_size880

Macro & Calorie BreakDown

P: 24g | C: 26g | F: 2g | 209 calories

fr_569_size880

Instagram: @sahar_fit

Facebook: http://facebook.com/saharnutritionandfitness

Blog: http://saharcleanfithealthy.tumblr.com

Youtube: saharavasti6

Posted on

Sticky Date Pudding

Usually I’m all about promoting fresh foods at just about every meal, and tell my clients to avoid substituting old bad habit foods like cakes and biscuits with “paleofied” versions.

But I know that every now and then we all get a hankering for something sweet and warm and comforting.

So if you’re going to do it, do it well.

Here’s a popular goodie you can devour without feeling guilty, a cleaned up version of a sticky date pudding, A favourite in my house and hopefully yours, Enjoy!

Here’s everything you need!

Pudding

  • 100-150g of pitted chopped dates (I used Medjool)
  • 3/4 cup of boiling water
  • 1 teaspoon of baking powder
  • 1/2 cup of honey
  • 1 egg
  • 1 tablespoon of oil ( I used soft butter, but use coconut oil/olive if dairy free)
  • 1 cup of Almond meal
  • 1/2 cup of tapioca/arrowroot  (if you don’t have any increase almond flour by ½ cup OR any other nut flour to break up the texture a little
  • 1 teaspoon of vanilla extract/paste or powder

Sauce

  • 200ml of coconut milk
  • 2-3 tablespoons of raw honey
  • 1 teaspoon vanilla extract/paste powder
  • 1 tablespoon of butter (optional, remove if dairy free)
  • A pinch of cinnamon

Directions

  • Preheat oven to 180 degrees.
  • In a bowl mix hot water and dates together; allow to sit for a few minutes so that the dates have broken down!
  • Once it has been allowed to sit mix together all pudding ingredients well in a bowl, and transfer to pudding dish. Bake for about 40-50 minutes or until top springs back.
  • Meanwhile mix together your yummy sauce ingredients in a pot on the stove and pour on top of pudding once its ready!

Serving Suggestions

Try serving it up with a delicious coconut ice cream or some cold sweetened coconut cream

Screen Shot 2014-08-15 at 4.56.01 pm

Jen Shaw -Paleo Coach
Writer & Real food enthusiast
Jens Paleo Kitchen – Owner/Manager
0474 708 023
Www.jenspaleokitchen.com.au
Www.facebook.com/jenspaleokitchen
EatClean, Get Real, Live Wild