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How to make ghee

Have you ever heard of ghee? It is AMAZING stuff. I call it the crack cocaine of toppings. It has the benefits of butter without the casein and proteins that some people react to in butter. However, some people who are extremely sensitive to dairy may still react to ghee.

Now do I have you curious about what this stuff is all about?

It’s simple really, Ghee is a clarified, unsalted butter with the milk proteins removed. It has a high smoke point (482*F), making it perfect for cooking, and the flavor makes the homemade version so worth it. You can cook and fry with ghee and it will not break down into free radicals like many other oils. It’s a staple of Indian cuisine. Ghee has a nutty buttery taste and I LOVE it on sweet potatoes or when I fry up some eggs.

When made from high quality butter, it is a great source of fat soluble vitamins like Vitamin K2, CLA (Conjugated Linoleic Acid) A, D & E. It has medium chain fatty acids that are absorbed directly by the liver and burned as energy. It provides a good energy source that can help burn fat so you lose weight.

Ghee is converted directly into energy for your body to use.

It’s doesn’t spoil and does not need to be refrigerated. But, for some reason I keep mine in there. I think it’s habit. But, you could pack it along on trips without worrying about it.

Ghee is expensive to buy but simple to make. (see video)

There is some research that ghee will help heal your gut because it is full of probiotics and prebiotics as well as fiber, which helps the immune system

Watch this short video to learn how to make it.
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My Intermittent Fasting Journey: Time to Fess Up!

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Have you ever heard of a style of eating called intermittent fasting? I first heard of it in the fall of 2014 when I listened to a podcast and was really intrigued by the concept. It’s not a “diet” but rather a style of eating. Personally, I try to always tweak what I’m doing to keep from getting bored and had gotten to a place in my fitness routine where I just felt stuck. There was a bit of flab on my hips that wouldn’t go away no matter how I exercised or switched up my diet. Then, I read a book that talked about how misled we are by the food pyramid and the metabolism myth. So, I thought “what the heck I might as well try this.”I have to admit that I bought into the eating every 2-3 hours to maintain my metabolism hype and frequently regurgitated it to my patients and people I coached. Then, I started to actually educate myself and do a bit of research.

Intermittent fasting just makes sense to me because it allows your body to burn fat for energy instead of glucose. Think about it critically. If we are always putting food into our mouths we train our bodies to need that food for energy and burn sugar to function instead of fat. If we don’t continue the food fest we will often get crabby, jittery, feel like our blood sugar has dropped and get down right HANGRY! Personally, that wasn’t a pretty sight.

There’s no strict meal plan to follow you just need to pick a window of time where you will eat. For, me I eat between 12 pm and 8 pm daily. But, other people eat in a 6 or 4 hour window.
A recent study highlighted by the New York Times has helped debunk that myth of eating every 2 hours. They found that increased meal frequency does not improve weight loss.

I have to admit that when I decided to try this out in February of 2015 I was afraid that I would feel hungry and hate every minute of it. But, so far everything is going well. I have been able to reduce my exercise to 30 minutes a day and still feel like I am lean without starving myself. I focus on eating my paleo/whole foods meal plan I always did, but eat it during my 8 hour window. I’ve even had a few cookies and don’t have food guilt.

It’s all about balance, right?

I will keep you posted as I tweak things. I may even try a 6 hour window with a few carb re-feeds to see how it goes.

Let me know what you think and if you’ve tried it.

Are you drinking enough water?

HEY YOU

Hey you! If you are reading this – STOP! And take a drink of water – here is why:

Water suppresses the appetite naturally and helps the body metabolize stored fat. Studies have shown that a decrease in water intake will cause fat deposits to increase, while an increase in water intake can actually reduce fat deposits. Here’s why: The kidneys can’t function properly without enough water. When the kidneys don’t work to capacity, some of their load is dumped onto the liver. One of the liver’s primary functions is to metabolize stored fat into usable energy for the body. If the liver has to do some of the kidney’s work, it can’t operate at full throttle. As a result, it metabolizes less fat, more fat remains stored in the body, and weight loss stops.
Need some tips to drink more?

Try these:
1. Make a bet with a co-worker to see who can drink more water in the course of a day.
2. Have a big glass of water at every transitional point of the day: when you first get up, just before leaving the house, when you sit down to work, etc.
3. Make it convenient – keep a big, plastic, insulated water bottle full on your desk and reach for it all day.
4. When you have juice (apple, grape, or orange) fill half the glass with water.
5. When you have a junk-food craving, down a glass of water immediately. You feel full quickly and avoid the calories, and it lets time pass till the craving fades.
6. Have one glass every hour on the hour while at work. When the work day is done your water quota is met.
7. Substitute a cup of hot water with a drop of honey for tea or coffee.
8. While at work, get a 20 ounce cup of ice and keep filling it up from the office water cooler. The key is drinking with a straw – you take bigger gulps and drink much more.
9. Freeze little bits of peeled lemons, limes, and oranges and use them in place of ice cubes – it’s refreshing and helps get in a serving or two of fruit.
10. After each trip to the restroom, guzzle an eight-ounce glass to replenish your system.
11. Don’t allow yourself a diet soda until you’ve had two to four glasses of water. You will find that you won’t want the soda anymore or that just half a can is enough.
12. Let ounces of water double grams of fat: When eating something containing 10 grams of fat, I drink 20 ounces of water.
13. Drink two full glasses at each meal, one before and one after. Also, drink one glass before each snack so you don’t eat as much.
14. Carry a small refillable water bottle at all times and drink during downtime; while waiting in a bank line, sitting on the train, etc.
15. Use a beautiful gold-rimmed glass and fill it with cold water from the tap.
16. Drink two glasses of water immediately after waking up.
17. Bring a two-liter bottle of water to work and try to drink it all before you leave work. If you don’t finish, drink it in traffic on the way home – it’s like a race.
18. Always keep a 24-ounce bottle of water handy while watching TV, doing laundry, making dinner, etc.
19. Add drinking two glasses of water to your daily skincare regimen. Drink, cleanse, moisturize, etc., then drink again.
20. Drink your water out of a big Pyrex measuring cup – it’s a good way to keep track of how much water you are drinking.

Get Clean and Lean!

3 Day Refresh

I have gotten off track during the Easter holiday and those old bad habits of sugar cravings are starting to creep back in. I was doing the 3 Day Refresh once a month which helped keep things in check, but I haven’t done it since February and really need to get back on track. Click here to GET BACK ON TRACK

Be kind….I am a work in progress and these pictures don’t do justice to the renewed energy I have when I finish this.
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Yummy Recipes

It easy to follow, and has tasty recipes that are quick to make.
AND it is available to you! Have you ever done a cleanse to drop a few pounds quickly? IMG_0028_2

So, how do you know if you need or want this?
If you have any of those symptoms it might be time to FLUSH the toxins out and get rid of all the NASTY your body has been holding on to.
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What is the 3 Day Refresh?

In just three short days, Beachbody’s 3-Day Refresh is engineered to clean your body quickly while keeping you full, and giving you more energy than you’ve ever had before! Unlike any other “cleanse” you may have tried, 3 Day Refresh was created to make your body full so that you can easily go about your day, and even get your workouts in! I did PiYo everyday on the cleanse and felt AMAZING.

With three day refresh, you can expect to see a flatter belly, reduce your cravings for carbs, sugars, chocolates, and your clothes will fit better. This is perfect when you are heading on vacation and want to look your best a few days before hitting the beach so you can feel confident in your swimming suit. I can say that it has really helped me to feel lean and have flatter abs.
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What does the 3 day Refresh Include?
Shakeology will be your main source of incredible nutrition. Packed with supergreens and superfruits, Shakeology will make you feel amazing right when you wake up! Many of your bodies vital organs have been deprived of key vitamins, amino acids, pro & pre-biotics for years. Shakeology will restore your body quickly to it’s ultimate state. The challenge pack includes a 30 Day Supply of Shakeology- you pick the flavor you want of this incredible super drink. It will ensure you keep the weight off, and clinically proven to help you lose even more weight!

Vanilla Fresh Shakes for Lunch and Dinner (6 Packets)
20 grams of plant based protein is packed into this delicious shake, as well as 22 essential vitamins, minerals, and more. These shakes will curb your appetite further and ensure you get all the muscle building protein you need.

Daily Fiber Sweep (3 Packets)
An important part of the 3 Day Refresh is to clean your stomach of all the “junk” that has been deposited in their. The 3 Day Refresh Fiber Sweet uses a combination of whole ground flax, chia, and psyllium seed husks to gently clean your stomach, restoring it to it’s natural state.

Program Guide

This comprehensive guide walks customers through how this program works, what to expect, and how to prepare a shopping list, as well as their body, for the 3-Day Refresh. It also contains a menu planner with numerous easy-to-make, nutritious, and delicious meals, a list of fruit and veggie options, guilt-free flavorings, and recipes for fresh-pressed juices.

3 Day Refresh is NOT a liquid cleanse or fast! You’ll be pairing the Vanilla Fresh and breakfast Shakeology drinks with actual whole foods which in my HONEST opinion is a very, very good thing, because I love food.

How much does the 3 Day Refresh Cost?

3 Day Refresh Complete Kit costs $69.95 – CLICK HERE TO GET YOURS

3 Day Refresh Kit WITHOUT Shakeology costs $59.95 – CLICK HERE TO GET YOURS

3 Day Refresh Challenge Pack costs $140 – CLICK HERE TO GET YOURS

Out of all 3 options, I would most strongly recommend the 3 Day Refresh Challenge Pack. You’ll get the added benefit of a free trial Club membership where you can have a customized meal plan laid out for you 30 days. You can also print out grocery lists to make meal planning that much easier.

Shakeology: part of my every day routine!

Shakeology is a part of the required breakfast for all 3 days so do not choose the 3 Day Refresh Kit without it unless you have a supply already on hand. FYI: Vegan Shakeology is recommended as part of the 3 Day Refresh as vegan sources of protein are easier to digest.
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If you are ready to change your body, restart your journey, need a REBOOT after an amazing vacation, or just need TO START, contact me TODAY so that I can help you. I would love to guide you to a whole new you!

Your Coach (or click here to make me your coach),

Anita

TRAINING TIP: Protein Intake for Women

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TRAINING TIP: Protein Intake for Women
Should you down egg whites all day or do you even need to pay attention to eating protein?
Each time you complete a workout, you break down muscle fibers just a little bit. To recover requires proper recovery and refueling!
Muscle needs protein (amino acids) to repair, and needs a daily supply of it as it isn’t stored in the body for when you need it.
Women are no different! Increasing your protein intake won’t start bulking you up when you lift weights. You’ll bulk up when you lift weights when your diet isn’t on point and you start adding fat all while you build muscle OR you are taking some extra hormones.
Some benefits of eating enough protein are:
1_ Controls your Appetite
2_ Burns More Calories
3_ Boost Your Immunity
4_ Aids in Muscle Recovery
So how much protein do women need to eat each day? The average amount of protein for women who workout is typically 3/4-1 gram of protein per body weight.
Where can you find protein sources so you aren’t downing egg whites, chicken, tuna, and powders?
1_ Protein Powders are a great quick portable, saving the day, way to get a heavy dose of quality protein in 1 shot.
2_ Lean Meats (Fish, pork, Flank Steak (limited amounts per week), Chicken, Turkey
3_ Greek Yogurt (if you eat dairy)
4_ Egg Whites
5_ Nuts
6_ Quinoa
7_ Beans
I’m not an expert in Vegan lifestyle, but there are a lot more sources of protein available.
Best tip is to consume protein each time you eat. Plan a balance meal each time you eat of Carbs, Protein, and Fats. Work to eat your starchy carbs in the first meals of your day and replace with fibrous carbs towards the end of the day.
If you are trying to reset your leptin levels having protein within 3 minutes of waking can help reset them.
Does this help? Any other questions about this?
If you need a sample 7 day meal plan to follow so you can see how to pair up the right foods for a meal plan- go download my free one at https://anitakellam.leadpages.net/healthyeating/
Photo Credit: Huffington Post.

Watch THIS short video about food labels before you put that in your mouth!

Have you been confused by how to read food labels? Well, don’t feel bad. Lots of people are. There are lots of things to learn about when you look at nutrition labels, but this video has simple tips on how to get started eating a clean diet and filling your body with nutritious foods. Here is my oh-so-simple rule for adding food labels to the mix: If there is a long list of ingredients and you can’t read all of them, put it down and walk over to the produce aisle. There, you will find food items without nutrition labels. Just pick up that orange and give a big sigh of relief. I work hard at buying foods that have minimal ingredient lists for the simple reason that I don’t have time to figure out what lurks in processed food.

— Please subscribe to the weekly mailing list of these tips so you don’t miss an episode go here: https://anitakellam.leadpages.net/tuesdays-tips-tricks-and-tools/

Tuesday’s Tips, Tricks and Tools…..or something like that?

OK, I need your help….

I’m tossing around a new idea and want to know what you think. I’m planning on doing a weekly “Tuesday Tips” or “Saturday Solutions,” not sure what to call it and am open to suggestions. Anyway, I get a lot of the same questions and thought doing a weekly, short video answering them would be helpful to people.

I’m looking for more ideas for topics. If you have some questions you would like help with please comment below and I will put them on the list. 

Oh ya, what should I call this little segment?IMG_1135

Eat Less, Move More to Lose Weight…..It’s NOT that easy!

Does this sound like you?

*You have an increased appetite and cravings?

*You have a hard time recovering after exercise?

*You’re irritable and have mood disorders?

*You’re gaining weight or reaching a weight loss plateau.
*You’re always hungry despite having a satisfactory meal?
*You have increased blood pressure?

These are symptom of Leptin Resistance!

Leptin, the “satiety hormone,” is a hormone made by fat cells which regulates the amount of fat stored in the body. It does this by adjusting both the sensation of hunger, and adjusting energy expenditures.

It is one of the most important hormones made exclusively by fat cells.

When a person overeats and gains weight, there will be an increase in body fat which would lead to an increase in the production of the hormone leptin. The leptin secreted will be signaled to the brain that there are adequate fat stores. The brain will then stimulate the metabolic processes that results in appetite suppression, weight loss, reduction in hunger, increased satiety with eating, increase resting metabolism, increase in lipolysis (fat breakdown) and stimulate fat burning, allowing the person to restore back to the normal body weight. This process of internal self-correction is called “homeostasis” and it stabilizes the body’s internal state.

When there is an increase in body fat, there is also an increase in the levels of leptin in the blood. For people who are overweight, leptin is not doing its job of reducing appetite and stimulating fat burning. When the functions of leptin are blocked, it results in a state called LEPTIN RESISTANCE.

We will, through diet and meal planning, restore your hormonal balance so your body functions like it should.

Leptin was only discovered in 1994 and the reason why much of the advice you’ve been given about diet and exercise is WRONG!

Don’t worry, We can make it right.

Comment here or message me at fb.com/homefitnessjunky10380737_1002444073105861_6482846359825096671_n

When life hands you lemons…..

UnknownWhen life hands you lemons, wash, freeze, then grate them onto your salad, chicken, and any other dish!
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Wait. What?
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Did you know the Lemon peel is 5 to 10 times more rich in vitamins than the lemon fruit and juice itself. The lemon peel also gets rid of toxins in your body. It regulates blood pressure and acts as a natural anti-depressant. Not to mention the incredible taste that will enhance all of your favorite foods. 
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‘Like’ if you do this or will try this in your next dish! Do it for the health of it!