4 Reasons the Quinoa Grain Can Help You Lose Weight

Quinoa has recently become the go-to buzz food to fill up add bulk and nutrition to a meal. This is a great modern day alternative to potatoes. Back in the 1950’s the meat and potato meal lead to slugish metabolism and heart disease. Now we have more information and research that really supports that you are what you eat- quite literally!!

This grain is actually more like a vegetable than a grain. Quinoa originated in South America and has been used as a diet staple for centuries. Quinoa is a close relative of spinach, kale and Swiss chard. Quinoa grain can help you lose weight in a variety of ways.

Quinoa is rich in protein, vitamins and minerals, and it leaves you feeling satisfied, not deprived. This is why quinoa is becoming popular as a grain alternative and weight loss food. Here are 4 reasons quinoa can facilitate your weight loss efforts:

the fit crasher
Quinoa Grain >> the fit crasher
  1. Vitamin

Quinoa seeds are rich in eight essential amino acids and vitamins such as magnesium and calcium. Quinoa is also high in iron and vitamin B 12. Both iron and vitamin B 12 are essential for energy production and weight loss. If you are deficient in B vitamins, it can slow down your weight loss because your body won’t be able to synthesize nutrients as efficiently.

  1. Satisfying Quinoa is high in dietary fiber and protein.

The protein and fiber found in quinoa can make you feel fuller, which will make you less likely to binge on unhealthy foods. Quinoa contains approximately seven grams of protein per serving and six grams of dietary fiber. Quinoa is especially helpful for vegetarians trying to lose weight who have trouble finding foods that will fill them up. Dietary fiber binds to fat and cholesterol, which causes your body to absorb less fat and cholesterol. This is one way that quinoa can help you lose weight. The fiber found in quinoa also reduces the plaque build-up along your arterial walls, which reduces your risk of heart disease and stroke.

  1. Low Glycemic Quinoa is low on the glycemic index.

So therefore, try to incorporate one half cup as a breakfast food sweeten with apples or agave heat gently. Or try to add to a small broth for a yummy quick soup. Another option is to add it to a salmon and broccoli dinner for a complete meal.

The glycemic index indicates how carbohydrates affect your blood glucose. Because quinoa has a low glycemic index, it means that quinoa is safe for diabetics and it won’t spike your blood sugar. When your blood glucose is significantly elevated it crashes, causing you to crave more sugar or simple carbohydrates. When your blood sugar is unbalanced, staying on a diet and making healthy eating choices is difficult because you crave sweets and refined breads. Quinoa is 35 on the glycemic index, which is relatively low and similar to most vegetables.

  1. Low Calorie Quinoa is relatively low in calories.

You know that Quinea is here to stay when you can find it at your local grocery store. In the past it was only available at natural food stores or online. So the good new is that the demad is increasing with the internet education and desire to become healthy.One serving of cooked quinoa contains approximately 172 calories. Even if you ate two or three servings of quinoa, you would get a much larger quantity of food for fewer calories than you would eating a plate of pasta, for example. You don’t have to worry about overeating with quinoa. For a low calorie quinoa meal you can combine quinoa with salad or add vegetables and beans.

Women’s Nutrition

The temptation to eat poorly because it’s quick and convenient pops up frequently. Many women try to exercise and eat healthy when they can, but it often feels like an uphill battle.

At the same time, women are bombarded with a huge variety of often conflicting information about nutrition. The magazine headlines on the grocery store racks are always advertising some new diet or super food. And there’s always a new celebrity on TV claiming she got her amazing results from this or that new diet.

To make matters worse, society puts an unhealthy amount of pressure on women to maintain what is often an unrealistic body image, leading some women to feel anxious, depressed or even develop eating disorders.

All too often, the most important thing in life falls by the wayside: good health.

20 percent of women are iron deficient.

This compares to only 3 percent of men, because women have naturally smaller amounts of iron reserves and because iron is lost during menstruation.

Women are also at higher risk for developing osteoporosis (50 percent of women compared to 25 percent of men are expected to develop it in their lifetimes) and need more calcium and Vitamin D to prevent it. Doctors agree the best way to get these nutrients is through proper nutrition.

Attaining and maintaining health is the foundation of this Nutrition Program. With your Personalized Nutrition Program, you will:

  • Noticeably and dramatically feel and look better as you reach and maintain a healthy weight and body fat percentage.
  • Improve your levels of energy and eliminate those sleepy daytime periods as you satisfy all of your basic nutritional needs with the perfect ratio and amount of protein, carbohydrates and healthy fats.
  • Boost your immune system, improve your cardiovascular system, promote healthy bones and teeth and fight off iron deficiency as you receive all the vitamins and minerals you need.
  • Help fight off cancer as the amount of anti-oxidants in your diet increases.

You’ll also see major changes in how you look.

You’ll shed excess body fat, tone your muscles and improve your skin. And you’ll enjoy yourself doing it.

That’s because this Nutrition Program is also about having fun. You only eat the foods you enjoy, and if you slip up, it’s no big deal.

Life has enough struggles. Getting healthy shouldn’t be one of them!

Transformed. Energized. Empowered.

Get the results you deserve.

This program gives you the tools, the knowledge and the step-by-step detailed directions to take you to where you want to be.

Source link


Resistance Band Workouts: The Importance of Stretching

If you do a  resistance band training session at home it is easy to forget to include a few stretches first to warm the muscles up and get them ready for exercise. It is easy to think that resistance band training is not as serious as lifting heavy weights but it not a good practice to skip the warm up.

Why Stretch Muscles Before a Resistance Band Routine?

7Stretching warms and loosens the muscles to prepare them for exercise.  One of the most common causes of athletic injury is failure to warm up muscles resulting in torn muscles and even torn ligaments which are harder to repair and sometimes require surgery. Some easy movements like swinging your arms, stretching arms overhead, jogging lightly in place and side to side movements of the core area will get some of your muscles loosened up. Then begin a disciplined warm up that stretches large muscle groups, paying particular attention to arms, legs, and core. Hold each stretch for 8 to 10 seconds and then release.

Simple Stretches For a Resistance Band Workout

Arm warm-ups: Interlace your fingers and push both arms out in front of you with palms facing you, hold, then switch so palms are facing outwards and hold. Lift your arms up overhead, clasp your elbows, hold and then release.

Leg warm-ups: Do walking lunges, holding each lunge for a few seconds. With one foot in front of the other, your front foot should be flat on the ground, knee bent at a right angle over your ankle. Your back heel should be raised, with leg straight. You should feel the stretch in your gluteal muscles, your front quadriceps, your back leg hamstring and your calf muscles.

Core warm-up: Stand with legs apart, feet firmly planted and facing forward. Soften the knees. Bend at the waist with hands down on the floor in front of you. Plant the right hand on the floor, raise the left hand to point to the ceilng and twist at the waist. Hold. Then lower slowly and switch sides.

Resistance bands give you more of a workout than you might think – it’s not smart to underestimate the power of these thin, rubbery cords, so learn the basics of stretching and allow a couple of minutes before and after your resistance band workout to nurture your muscles with a few warm-up and cool-down stretches.

S1 Foot Pod by Polar Review

If you own a Polar heart rate watch, you can pair it with a Polar S1 Foot Pod to measure the speed, distance and pace of your running workouts. Whether you’re running in preparation for a 5K race, a marathon, or simply for your health, the foot pod can help ensure that you are getting the right training to meet your fitness goals.

One of the first things that people notice about the S1 Foot Pod is its accuracy. Even without calibration, the foot pod is reasonably accurate. When correctly calibrated, the accuracy goes up to 99%. It gives results very close to that of a GPS receiver. See S1 Foot Pod review below..

Product Features

  • Lightweight yet durable
  • Shock and water resistant
  • Battery life is 20 hours on average

Foot Pod by Polar ReviewFoot Pod- How It Works

The foot pod is a small device that works with your speed and distance monitor (SDM) to determine your speed and distance traveled. This device is attached to your shoe and uses an accelerometer to estimate your stride length. Your SDM watch uses the data from the foot pod to approximate your speed and distance. Like other devices of this nature, the S1 Foot Pod must be calibrated to get accurate results.


Out of the box, the S1 Foot Pod is at least 97% accurate. For greater accuracy, the foot pod must be calibrated to your stride. A foot pod that has been calibrated correctly can be up to 99 percent accurate.

Tough and Durable

The S1 Foot Pod is designed and built for durability. It is shock-resistant and water-resistant up to 2 meters. You can use the foot pod even under the rain but it should not be worn while swimming.


Polar manufactures many different models of heart rate watches and training computers. The S1 Foot Pod is not compatible with all models. It works with the FT60, FT80, FT80 G1, RS400, RS400sd, RS200, RS300X, RS300Ssd, and RS300X G1.

When purchasing the S1 Foot Pod, make sure it is compatible with your Polar device.


The S1 Foot Pod uses one AAA battery. It has an average battery life of 20 hours.

Using the S1 Foot Pod

If you are serious about your running, it’s important to have a training device that can help you keep track of your pace and distance. The S1 Footpod will help ensure that you are running at the desired speed or pace. It will also help you keep track of the number of miles you have run, so you will know if you are progressing as planned with your training program.

The Foot Pod is very easy to use. To attach the unit, simply slide the fork under the laces of your shoe. Tighten the shoelace to secure the fork and attach the foot pod to the fork.

GPS Receiver vs. Foot Pod

Monitors that track your speed and distance can use a wrist-mounted GPS receiver or a shoe-mounted foot pod. Both types of devices have their advantages and disadvantages. GPS receivers are very accurate and do not require calibration but the accuracy may be compromised if you are inside a building or if satellite signals are blocked by trees or tall buildings. A foot pod works equally well in open terrain or in a covered gym but it may not be as accurate as a GPS unit. It also needs to be properly calibrated for either running or walking to get the most accurate results.


  • Very light
  • Accurate when calibrated correctly
  • Provides an accurate measure of distance and pace
  • Provides motivation to exercise
  • Can be used on a treadmill or on the road


  • Needs calibration from time to time
  • Large size
  • Somewhat pricey
  • Not compatible with all Polar devices

What Customers Say

A number of customers noted that the foot pod is sensitive to a person’s stride length. Thus, it has to be calibrated for running, walking, or working out on a treadmill. If your spouse also uses the device, the foot pod must be re-calibrated for him or her.

Many customers find the foot pod comfortable to wear. It is so light that they hardly notice they are wearing the device. They say the foot pod does not get in the way of their workout.

Although the S1 Foot Pod is very light, it is also quite large. One or two customers remarked that they are not too happy with the way it looks on their shoe. This is particularly true for individuals (mostly women) with smaller shoe sizes.

The foot pod is attached to the shoe with a fork or shoe clip secured into position under the shoe lace. Some customers find it tricky to attach the device to the shoe. One customer who is into barefoot or minimalist running also lamented the fact that he could not use the foot pod with his Vibram Five Fingers.

Schwinn 240 Recumbent Exercise Bike Review

Check out our review of Schwinn 240 Recumbent Exercise Bike! People who suffer from lower back strain often find it difficult to exercise as much as they would like to. But with the Schwinn 240 Recumbent Exercise Bike, this is no longer a problem.

It offers a compact design and the feel of a more traditional outdoor bike while relying on core, stabilizing muscles to balance your body weight. The reclined position of a recumbent bike removes stress on the back while allowing you to workout the muscles in your lower body.

Product Features

  • Recumbent bike equipped with 20-lb flywheel
  • Offers 16 resistance levels
  • Comes with 17 workout programs
  • Equipped with grip heart rate monitoring system
  • Ergonomically designed seat and dual-position lower back support
  • Maximum user weight: 275 lbs

Woman-Using-Schwinn-240-Recumbent-Exercise-BikeRecumbent Exercise Bike

The Schwinn 240 stationary bike allows riders to sit in a reclining position while they exercise. This is the preferred position for individuals who require more support for the lower and middle back. People who have back injuries are able to exercise more comfortably on the Schwinn 240 than on an upright stationary bike. In addition to its ergonomic design, the seat is also well padded to prevent sore buttocks.

Recumbent bikes, where the rider is in a semi-reclining position, requires a seat that provides back support. The pedals are in front of you, rather than below. Many people, especially those with back problems, find this more comfortable than an upright bike.

Oversized levelers and stabilizers ensure that the bike remains firm and stable and does not wobble while you pedal as hard as you can.

Fully Adjustable for Comfort and Support

When exercising on a recumbent bike, it’s important to be as comfortable as possible. On the Schwinn 240, the handlebars and seat are fully adjustable to fit your height and reach for maximum comfort. This is the patented BioFit Comfort seating system. The foot pedals are equipped with straps to keep your feet securely in place while you exercise.

Resistance Levels

You can vary the intensity of your workout by changing the speed of your pedaling or adjusting the resistance of the flywheel that is connected to the pedals. Resistance strengthens your muscles and improves your cardiovascular health. The Schwinn 240 offers 16 resistance levels, from the easiest level up to the heaviest level. With many resistance levels in between, you can gradually increase the resistance to get a challenging workout as your fitness level improves.ff

Built-in Workout Programs

To help you achieve your fitness goals, the Schwinn 240 features the exclusive BioConnect Feedback that comes with 17 workout programs, including customizable workouts. The workout programs automatically adjust the resistance and workout levels to help you reach your fitness goal.

The recumbent exercise bike is equipped with an adjustable console that displays your exercise setting and statistics while exercising. It shows speed, time, distance, calories burned, and other stats to help you measure your progress.

Heart Rate Monitor

To develop cardiovascular fitness, experts recommend sustained exercise from 20 to 90 minutes in duration with your heart rate at 60 to 80 percent of your maximum heart rate. The Schwinn 240 exercise bike is equipped with heart rate sensors in the handlebars and sends the signals to the display console to show your heart rate in Beats Per Minute.

Apart from the contact sensors in the bike’s handlebars, the Schwinn 240 is also telemetry-enabled and can receive signals from a compatible heart rate chest strap transmitter.


  • Walk-through design makes it easy to mount
  • Provides good support for the back
  • Smooth and quiet operation
  • Lots of resistance levels and workout programs
  • Built-in transport wheel makes it easy to move the bike around


  • Flimsy power plug
  • Owner’s manual is poorly written
  • Assembly instructions are difficult to follow
  • Bike seat is uncomfortable; needs more padding

What Customers Say

Customers who reviewed the Schwinn 240 Recumbent Bike give it an average rating of 4.4 stars out of 5, which is quite impressive. The bike is well-designed, durable, works quietly, and has many great features. Once customers get past the assembly, which can be very challenging for some, the bike turns out to be one of the best recumbent bikes in its class.

Lose Belly Fats with Simple Easy

So you been following the mantra of performing 200 -300 crunches a day religiously to lose belly fat? Have you seen results? If no, then you may have realized by now that you should supplement the workout with a special diet regime.
Yes, you’ve heard it right. In order to lose the excess fat accumulating around your stomach you should focus on a strict diet. The best way to do this is to reduce the food you consume outside. Home cooked foods facilitate you to control the actual amount of fatty ingredients being used as well as consumed by you.
First, you need to stock up your refrigerator with low-fat milk, and butter. Make sure you dump all of the
cheese and ghee lying around your home. Here is a list of Indian foods that help you lose belly fat fast:

Vegetarian Indian Food
It is best to stick to vegetarian Indian foods to get flat belly. Vegetarian diet such as saag, mixed vegetables, cottage cheese, mushroom etc. will help you add good amount of fibre to your diet. More fibre will help kick start your metabolism and keep it in better shape. To acquire flat belly, it is important for you to have a healthy metabolism. Green vegetables will kick-start the process of body cleansing.
Mustard Oil/Canola Oil
Strictly avoid using ghee and high-fat oils lying around at home. The best thing to do is switch over to traditional Indian cooking oil such as mustard oil and canola oil. In case, you are really serious about having a flat belly, try cooking food without using a single drop of oil!
High Protein
Focus on high protein food. You can include fish, dal, soya nuggets, chicken etc. in your diet. You can eat steamed rice with boiled dal in meal to reduce your stomach fat. It will also facilitate in filling up your stomach faster than other foods.
Having Lassi for quenching the thirst is a wonderful option. It will satisfying your hunger and keeps your
metabolism happy.
Tandoori (grilled) items will help reducing fat from the belly. You can have tandoori chicken, tandoori fish and tandoori vegetables. Yes, tandoori vegetables taste awesome! Most the Indian vegetables are great for the cardiovascular system. They help in reducing fat and keep the body healthy too.
Indian Spices and Condiments
Indian cuisine contains active ingredients that help lower the occurrence of cancer and most of the cardiac diseases. When opting for bread, it is good to go for tandoori naans.

Source link

Weight Loss Rather than Weight Gain during the Holidays

Several studies have shown that overweight people gain more weight during the holidays than non-overweight people. In one study, Drs. Baker and Kirschenbaum also found that overweight participants in professional weight control programs gained 500% more weight during holiday weeks compared to non-holiday weeks (in Health Psychology, 1998, 17: 367-370). This means that holidays, with the continuous celebrations and ever-present high-fat and calorie-dense foods, are risky times for those who seek weight loss.

However, research also shows that weight controllers can not only learn to manage the challenges of the holidays, they can master them. Research has pointed to a number of critical elements of effective weight control during such high risk occasions. Consider taking the following steps if you want to join the ranks of those actually lose weight during the holidays.

Establish a solid foundation on high-risk days. The foundation for effective weight management is activity. Almost every study on individuals who succeed in maintaining weight loss over time shows that frequent activity contributes substantially to success. So, on days with celebrations planned, if you begin the day with a brisk walk or some other activity, you are much more likely stay focused on your goals and get your body activated. Your metabolic rate (the amount of energy your body needs at rest) can either work for you or against you. If you stay active every day, you’ll keep your metabolic rate from becoming too efficient (needing fewer calories).

In addition, controlled eating, especially in the morning, will also help you stay focused, building a foundation of the kind of habits that you’ll need throughout your life for successful weight control. Consider having a relatively high-protein breakfast (like an egg white omelet or fat-free cheese melted on an English muffin) to keep your hunger relatively quiet prior to the party.

Plan ahead. When you plan ahead, you can predict and control your world. For example, think about your next party:
– Who is going to be there?
– What kind of food will be served?
– When are you going to leave?

You can call your host and get a preview of the menu. You can make a list of what you will eat, with whom you will talk, and how you will stay focused on successful weight control even during the party. Controlling alcohol intake may be critical along those lines. How about considering a 2-drink limit? That leads to better restraint and better focus on the big picture of your life.

Avoid starvation before celebration. Starving before a big holiday meal or party can increase the chances of binge eating. Starving produces deprivation and strong biological drives to eat anything. An alternative approach would have you eating low-fat low-sugar foods throughout the day as usual, and making sure to eat some source protein immediately prior to the event (e.g., low-fat beef or turkey jerky; fat-free cheese or yogurt).

Study the food scene. After arriving at the celebration, you can quickly survey the available options. Perhaps you will notice fresh fruits or vegetables that will work for your eating plan. You might also discover that the main course will keep you on target (for example, a turkey dinner can work very well). This initial survey should enable you to avoid the incredibly calorie-dense, high-fat chips and dips, nuts, and appetizers.

Monitor the details of your eating and activities. The research on this point is especially clear. Those who write down virtually everything they eat and their activities are far more likely to lose weight during the holidays, and during non-holiday weeks, as well. If you use goals for your eating plan (like no more than 20 fat grams per day), then by self-monitoring you’re eating every day, you can bring those goals to life – and use them as motivators. Every time you eat something, you’ll compare that food to the 20 fat gram goal and see if you are on course to beat the goal. In a similar way, if you use a pedometer to keep track of your steps, then by monitoring the number of steps taken each day, you’ll encourage yourself to reach your step goal (like 10,000 steps per day).

Refocus your holiday season. You can break the holiday tradition of focusing on special foods and parties. Why not focus on other people, special projects, helping others, and finding new ways to relax?

Source link