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Staying Lean Over the Holidays!

November 24th, 2021 by Debbie Martilotta

Most people gain fat during the end-of-year holiday season. They eat anything and everything in sight. But, you don’t have to be “most people.”

Here is how to start off the New Year lean!

You can either make excuses (we all do this easily enough, especially during the holidays) or you can take positive action. Which one is most likely to happen if you are prepared, have a goal, and have a plan?

 

When you’re prepared, you can still indulge and enjoy your favorite holiday foods without your fitness goals falling apart.

A nutrition program high in fiber is a vital key to any fat loss plan. Fiber helps you to feel full, making it easier to eat fewer calories. In addition, more calories are burned from digesting high-fiber foods. Good sources of fiber include lots of veggies and plant materials.

Getting enough of the good fats will help you lose fat, build muscle, and recover faster from your workouts.

Good fats include: polyunsaturated (especially Omega-3’s), such as those from fish and nuts, as well as monounsaturated fats, such as those from peanut butter, olive oil, egg yolks, and fish oil. There are lots of ways to be smart about eating fat. The key is knowing what to look for. A few of my favorite fat sources include:

  • Avocados
  • Avocado oil
  • Salad dressing made with avocado oil
  • Olive oil
  • High-quality lard and tallow from pastured animals
  • Grass-fed meats
  • Grass-fed butter
  • Coconut oil
  • Coconut butter
  • Flaxseed Oil
  • Walnuts
  • Almonds

An increase in your protein intake will boost your metabolism and help to maintain your muscle mass, both key ingredients in losing fat and keeping it off.

Think Can You Out-Train Your Diet?

November 18th, 2021 by Debbie Martilotta

People often come to me saying they need to “work out more” to lose weight. And many of them shed plenty of pounds in two half-hour weekly personal training sessions with me. However, the truth is that you CANNOT out-train your diet, no matter how hard you work.

You simply cannot burn enough calories to eat like King Henry. I know this from personal experience and the science behind strength training! Strength training DOES elevate your metabolism, and replacing fat with lean muscle developed through a rigorous strength training program will certainly make you LOOK, and feel, slimmer.

But a good personal trainer will not leave nutrition out of the equation. I coach my clients to remember that “real food” doesn’t have an ingredient label!

Sometimes, even when your caloric intake isn’t the problem, there are other things that interfere with weight management. I help clients determine what’s beating them in the battle of the bulge. Here are a few things to consider:

  • Allergies – Are you having a difficult time shedding pounds? You may have some food allergies. To find out you can start by removing wheat, grain, and dairy (these are the biggest culprits) from your diet for two to three weeks. Also eliminate corn, soy and consider nixing additives such as food coloring and preservatives.
  • Bad Breakfast – Another habit that sets you up for failure is eating too many carbs at breakfast, which leads to spikes in insulin levels and sets you up for cravings later in the day. It’s best to have protein and healthy fats in the morning. An omelet (with the yolk), or a smoothie blended with healthy fats such as avocado, almond butter, coconut oil, or MCT oil would be a much better option than cereal or a muffin, even the healthy, whole wheat kinds.
  • Trans fats have been shown to raise bad cholesterol (LDL) and lower good cholesterol (HDL), factors that contribute to the risk of developing heart disease, stroke, and Type 2 diabetes.

Your best bet for avoiding partially hydrogenated oils:

  • Shop the periphery of the store. Stick to whole food items in the produce, meat, and dairy departments. Bring home foods that are as close to their original state as possible.
  • Read the label and the ingredient list. Check for the grams of trans fats per serving, avoid anything over 0 grams (if it is within your power to do so), and even if the grams says “0,” ensure that the ingredients do not list any “partially hydrogenated” oils.
  • Cook your own foods from scratch. The best way to avoid trans fats is to prepare foods the old-fashioned way with natural ingredients like how your grandparents would have done. This is the only way to really control what goes into your body.
  • Select products with the fewest ingredients. More is not necessarily better.
  • Avoid processed foods that come in a box, bag, or can.
  • If it contains ingredients that you can’t pronounce, it’s probably to be avoided.

Looking for a personal strength trainer in the Grand Rapids area to help you navigate nutrition and get you working out in two half-hour sessions a week? Contact me to get started!

One Pot Braised Pork with Root Vegetables

November 1st, 2021 by Debbie Martilotta

Ufinished one pot braised pork with root vegetables recipesing the gorgeous root vegetables and squashes of fall, let’s make a one-pot braised pork roast that takes comfort food to the next level.

Ingredients

  • 2 3/4 lb. pastured, hormone-free bone-in pork butt or shoulder
  • 1/4 cup spicy mustard
  • 2 Tbsp. dijon mustard
  • 2.5 Tbsp. avocado oil, divided
  • 2 tsp. apple cider vinegar
  • 2 Tbsp. chopped sage
  • 1 Tbsp. chopped rosemary
  • 2 tsp. thyme leaves
  • 4 cloves garlic (minced) plus 6-8 whole cloves
  • 1 tsp. salt
  • 1 tsp. black pepper
  • 1 apple
  • 1 small onion
  • 1/2 cup chicken bone broth
  • 4+ cups of your favorite root vegetables, cut into 1” cubes

Directions

Preheat your oven to 425 degrees.

Rub your pork with a tablespoon of avocado oil. In a small bowl, combine the spicy mustard, dijon mustard, apple cider vinegar, sage, rosemary, thyme, minced garlic, salt, and pepper.

Rub the mustard mixture all over the pork.

Make slits all over the pork with a knife and place the whole garlic cloves in the slits

Pour ½ tablespoon of avocado oil in a round dutch oven or braising pan and place the pork in the center.

If the pork has a side with more fat on it, place that side facing up. Cut the apple and onion in quarters and place them around the pork.

Bake uncovered at 425 degrees for 40-45 minutes.

Remove the dutch oven out of the oven and flip the pork over.

Add the chicken bone broth and cover the dutch oven. Reduce oven to 325 degrees. Cook for 2 more hours, until the pork, reaches 165 degrees. Check the meat after an hour or so and remove any remaining apple and onion pieces that haven’t broken down. At this time you can add additional broth if you notice too much is evaporating.

Remove the pot from the oven and uncover it. Toss your chopped vegetables in the remaining avocado oil and sprinkle them with salt. Arrange them around the pork in your dutch oven and toss them gently in the juices in the pot.

Cover the pot and place it back in the oven for 40 minutes, or until the vegetables are tender and the pork has an internal temperature of 195-200 degrees.

If the vegetables are tender but the pork is still not tender, you can remove the vegetables and place the pork back in the oven.

Slice or shred your pork and serve with the vegetables and pan juices.

By Priscilla Chamessian, Mark’s Daily Apple

Grilled Summer Squash

September 27th, 2021 by Debbie Martilotta

Ingredients:

1-2 medium-sized summer squash (zucchini or crooked neck)
2 T. avocado oil
1-2 t. Spicy Seasoning (see recipe below) or use your favorite seasoning

Directions

  • Prepare Seasoning
  • Wash and slice squash horizontally in thin strips
  • Brush both sides with avocado oil
  • Sprinkle Spicy Seasoning on one side
  • Preheat grill to medium-high heat
  • Place seasoned side down on grill and grill 5-7 minutes, until beginning to turn brown
  • Sprinkle 2nd side with seasoning.
  • Turn squash over and grill the other side for 5-7 minutes until desired texture.
  • Remove from grill and add more seasoning if desired
  • Serve immediately as a side dish

Spicy Seasoning:

In a small blender combine:

  • ½ c. sea salt
  • 1 T. black pepper
  • ½ t. garlic powder
  • ¼ t. onion salt
  • 1 T. smoked paprika

Blend for 30-60 seconds until seasons are well blended.

Food: What We Are Made From

July 27th, 2021 by Debbie Martilotta

Some advice is just so sound that I feel the need to share it. Your diet and nutrition are hugely important!

Every cell in our body turns over every 7 years. Some turn over daily, some weekly, and some take longer. Ever wonder how we make new cells, organs, tissues, skin, muscles, bone, and even brain cells? The raw materials all come from what we eat. Do you want to be made of Doritos or grass-fed steak? Coca-cola or wild blueberries?  

Our structure, which determines our function, is dependent on what we eat. The building blocks—the proteins, fats, minerals, and more, make up who we are. 

If you are a healthy, lean male, your body is made up of 62 percent water, 16 percent protein, 16 percent fat, 6 percent minerals, less than 1 percent carbohydrate, and small amounts of vitamins. The problem is that our processed diet is about 50 to 60 percent carbohydrate, mostly low-quality, refined starches and sugars that are the raw materials for processed food.

Funny enough, we are not actually made of carbohydrates and they are not considered an essential nutrient. If those carbs don’t become our structure, where do they go? We burn some, but most get turned into dangerous disease-causing belly fat.

Every part of you has a structure and function. If you are made out of poor-quality parts, you will create a poorly functioning body.  

Muscle loss and bone loss are huge factors in aging and age-related diseases. Muscle is where our metabolism is (low muscle mass equals slow metabolism and worse). The effect of poor quality muscles is an increase in diabetes, inflammation, and aging.  

Imagine building your house out of rotten wood or disintegrating bricks. Why would you build your body from defective ingredients? For example, we need the best quality fats—our brain is 60 percent fat, our nerve coverings are all made from fat, every one of your 10 trillion cells is wrapped in a little fatty membrane. Do you really want to make them from oxidized damaged refined oils in your French fries or KFC? 

We also need the best quality protein. The body makes most of its important molecules from protein including muscle, cells, and immune molecules. Not all protein is the same. The best type of protein to build muscle is other muscle—animal protein. You can get protein from plant foods, but the quality is lower and it has lower levels of key amino acids needed to synthesize new muscle, especially the branched-chain amino acids (leucine, isoleucine, and valine, and also lysine and sulfur-based amino acids).  And don’t forget all the vitamins and minerals we need to build tissues, muscles, and bones, including vitamin D, vitamin K, calcium, magnesium, and more.

Next time you chomp down on something, ask yourself if you are fine with it becoming part of you for the long term.  If not, don’t eat it and find the best quality ingredients you can, ingredients that help you thrive!

by Mark Hyman MD

Eat To Beat Chronic Inflamation

April 12th, 2021 by Debbie Martilotta

Inflammation is a naturally occurring process within the body, designed to help the body heal from injury or disease. The immune system triggers it in response to a perceived threat, such as a cut or an illness. Acute inflammation, which occurs over a usually short period, is a beneficial tool that helps return your body to its healthiest state.

However, chronic inflammation, which occurs over an extended period (and is often less intense), is the kind that is linked to autoimmune conditions, prolonged stress, and debilitating disease.

Chronic disease stems from chronic inflammation within the body. There is sufficient evidence to show that this prolonged immune response can influence heart disease, cancer, type 2 diabetes, Alzheimer’s disease, and even obesity. So by addressing the root cause, we begin to adopt a holistic, preventative approach to healing. And one of the best ways we know how to remedy and reduce inflammation in the body is with proper nutrition.

Are you looking to eat better to feel better? Maybe even to live longer? Then our top 5 foods to eat, and to avoid, to lower your chance for chronic inflammation is just for you!

5 of the Best Foods To Eat to Reduce Inflammation

#1 CACAO

The plant contains over 300 beneficial compounds, many of which are strong anti-inflammatories, and a single-serve is thought to contain 20 times the antioxidant power of blueberries. This is largely due to the presence of powerful and potent polyphenols, the naturally occurring antioxidants that are found in a wide range of foods (including wine)! In particular, cacao* is abundant in flavanols, which have been sought out for centuries due to their antioxidant and anti-inflammatory effects

CACAO VS. COCOA: What is the difference?
Raw cacao* is made from cold-pressing un-roasted cacao beans. The process keeps the living enzymes in the cacao and removes the fat (cacao butter). Cocoa looks the same but it’s not. Cocoa powder is raw cacao that’s been roasted at high temperatures. Sadly, roasting changes the molecular structure of the cacao bean, reducing the enzyme content, and lowering the overall nutritional value.

#2 BLUEBERRIES

The major antioxidant found in blueberries, anthocyanin, is what gives this berry its gorgeous deep blue color and is largely thought to be responsible for the antiinflammatory capabilities, along with the high fiber and vitamins A, C, and E content. But what makes this rich berry a powerful antioxidant lies in the essential monomers* when broken down in the body.

Monomers* are the building blocks of the basic macromolecules that make up the human body. So when digesting food and obtaining nutrients, the body breaks proteins, carbohydrates, and fats/lipids down into their monomers. From here, the body can use these to rebuild different structures it may need for survival. Studies show that blueberries protect the brain, prevent damage to our DNA, and inhibit cancer cell development. Emerging research has even shown that they have been proven to kill cancer cells and reduce tumor size, so make sure to grab fresh, organic blueberries next time you’re at the markets!

#3 FLAXSEEDS

Flaxseeds are a powerhouse seed rich in vital nutrients for health and wellbeing, including anti-inflammatory properties and a healthy dose of fatty acids. These seeds have been used in the human diet for over 5000 years. They are a fantastic source of dietary fiber, magnesium, potassium, and manganese, but they’re most famous for their high levels of plant-based omega-3 essential fatty acid.

While flaxseeds have a delightful crunch in granola or tossed through a salad, they are best-eaten ground for ultimate nutrient absorption, or in a quality cold-pressed oil.

#4 LEAFY GREENS

Dark green veggies, such as collard greens and spinach, are a rich source of vitamin C and magnesium. These are both important in converting tryptophan and tyrosine amino acids to serotonin and dopamine – the neurotransmitters responsible for making us feel joyful. A good dose of greens every day is a must!

Greens like kale, arugula, silverbeet, spinach, chard, and collard greens, offer a rich nutritional profile with high concentrations of micronutrients that reduce chronic inflammation in the body.

#5 TURMERIC

If it seems like turmeric is the answer to all of your health worries, that’s probably because it is. This humble root has been proven to reduce inflammation,  support cognitive function and prevent Alzheimer’s disease, improve skin health and conditions, and may even aid in fighting cancer.

Curcumin is the compound found in turmeric that helps the spice work its magic. In its whole form, Curcumin has been praised in studies for its anti-inflammatory, anti-tumour, and antioxidant properties. It’s also what gives turmeric its gorgeous, burnt orange color. Try adding black pepper to your turmeric recipes, it may help the body absorb curcumin more effectively.

5 Foods to Avoid for Inflammation

#1 GMO SOY PRODUCTS – As of 2007, 91% of the soy planted in the United States is genetically modified, making soy the largest genetically modified food source in the US. The US is also one of the largest exporters of soy. The health benefits of soy continue to be debated, but the best soy is again labeled clearly that it is organic and is fermented.

#2 CANOLA OIL – This oil is a processed oil, which goes through multiple steps to remain shelf-stable. In fact, these production processes are tied to health concerns such as heart disease, inflammation, cellulite, stroke, Alzheimer’s disease, and asthma.
Where possible, it’s best to switch to an omega-3-promoting oil  such as;

• Grass-fed butter or ghee
• Extra virgin cold-pressed olive oil
• Coconut oil

#3 GMO CORN PRODUCTS – If you want non-GMO corn, look for the label, USDA-certified organic, as the only guarantee that your corn is not genetically modified.

#4 CONVENTIONAL FACTORY-FARMED ANIMAL PRODUCTS – It’s a general rule of thumb for a broad category of food, but if you’re someone who eats animal products, make sure they’re from free-range, ethical sources that adhere to health-promoting practices – because the health of the animal ultimately impacts the nutrient value of the food.

#5 MONOSODIUM GLUTAMATE (MSG OR E621) – MSG is a commonly used flavor enhancer. It’s what keeps you coming back for a second helping of takeout meals; it’s addictive, and it’s having dangerous impacts on our health.

Access our recipes here, and enjoy eating well again!

in part from FOODMATTERS.COM

 

Fight Inflammation With Food And Exercise

November 2nd, 2020 by Debbie Martilotta

One of the most powerful tools to combat inflammation comes from the grocery store. Choose the right anti-inflammatory foods, and you may be able to reduce your risk of illness. Consistently pick the wrong ones, and you could accelerate the inflammatory disease process.

What does an anti-inflammatory diet do? Your immune system becomes activated when your body recognizes anything that is foreign—such as an invading microbe, plant pollen, or chemical. This often triggers a process called inflammation. Intermittent bouts of inflammation directed at truly threatening invaders protect your health.

However, sometimes inflammation persists, day in and day out, even when you are not threatened by a foreign invader. That’s when inflammation can become your enemy. Many major diseases that plague us—including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s—have been linked to chronic inflammation.

Anti-inflammatory diet

To reduce levels of inflammation, aim for an overall healthy diet. If you’re looking for an eating plan that closely follows the tenets of anti-inflammatory eating, consider the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils.

Anti-inflammatory foods

An anti-inflammatory diet should include these foods:

  • tomatoes
  • olive oil
  • green leafy vegetables, such as spinach, kale, and collards
  • nuts like almonds and walnuts
  • fatty fish like salmon, mackerel, tuna, and sardines
  • fruits such as strawberries, blueberries, cherries, and oranges
  • spices, especially ginger, turmeric, and cayenne
  • green tea contains antioxidant compounds known as catechins, which reduce inflammation

The health risks of inflammatory foods

Not surprisingly, the same foods on an inflammation diet are generally considered bad for our health, including sodas and refined carbohydrates, as well as red meat and processed meats.

Unhealthy foods also contribute to weight gain, which is itself a risk factor for inflammation. Yet in several studies, even after researchers took obesity into account, the link between foods and inflammation remained, which suggests weight gain isn’t the sole driver.

Foods that cause inflammation

Try to avoid or limit these foods as much as possible:

  • refined carbohydrates, such as white bread and pastries
  • French fries and other fried foods
  • soda and other sugar-sweetened beverages
  • red meat (burgers, steaks) and processed meat (hot dogs, sausage)
  • margarine, shortening, and lard

In addition to lowering inflammation, a more natural, less processed diet can have noticeable effects on your physical and emotional health.

The impact of strength training

Strength training also improves chronic inflammation. Strength training’s positive effects on chronic inflammation are probably part of why it is shown to decrease the risk of heart disease and diabetes. To maximize your health gains, train with challenging weights and get adequate rest between your workouts.

Exercise regularly and recover completely. Exercise decreases levels of TNF (tumor necrosis factor) and CRP (C-reactive protein), both of which are involved in systemic inflammation. The key to reaping the benefits of exercise and avoiding chronic inflammation is making sure that you allow enough time for the body to recover after every strenuous session.

Food Logging For Real

April 15th, 2020 by Debbie Martilotta

When it comes to healthy eating for a fit and active lifestyle, certain facts are undeniable: Water is crucial, you can eat as many veggies as you want, and weight loss/maintenance is more a result of diet than exercise. Having said that, I recommend my clients log their food, especially when they are not seeing the results they are training for.

Does keeping a food journal help you lose weight?
Yes. Tracking what you eat at each meal or snack can help you improve your health and lose weight for two major reasons.

First, you’re accountable to an observant yet nonjudgmental party (the trusty food log). Consistently logging your food helps you consider why and when you’re eating and how hungry or satisfied you feel. This record-keeping can help you have a more positive relationship with food in general. It draws your attention to food-related pitfalls that may have previously thrown you off-track and gives you the information you need to move forward from a place of honesty.

The second reason why it works is that it provides you with a wealth of information. You’ll learn more about both the foods you enjoy and the places and situations that you find yourself eating. It can help you notice any negative feelings related to food and identify why you might be eating for reasons that have nothing to do with how hungry you actually felt. Part of being specific is being emotional. You don’t want to simply write about what you ate, you want to write about how it made you feel.

The power of the food journal is that it keeps you accountable and makes you more aware. You are less likely to grab that piece of chocolate cake if you know you have to write down later and face the ultimate critic (AKA you). Plus, you become more aware of the emotions tied to your food or the habits you’ve fallen into. Perhaps you find that you crave fatty snacks around 4 p.m. When you sit down and ask yourself the simple question “why” in your journal, you realize that 4 p.m. is peak stress time at work. The following day, you come prepared with a healthy snack to munch on at 4 p.m.; maybe you even excercise before work to prevent your stress.

How do you write a food journal?

Try to stay as consistent as possible and be patient with yourself while you adjust. If you miss a day, don’t sweat it. Just pick it back up the next. And keep in mind that it’s not forever. Food logs can tell you a lot whether you do it for a week or a month.

Pen and paper are a tried and trusty way to do it, but it may not be realistic for you. Try writing in a note on your phone, taking pictures, or using an app. MyFitnessPal and LoseIt — both free — are two of the most popular ones. Fitbit also has a food tracker built into its app.

To start:

You should include several pieces of information in your daily food diary. These are:

  • How much: List the amount of the food/drink item. This might be measured in volume (1/2 cup), weight (2 ounces), or the number of items (12 chips).
  • What kind: Write down the type of food/drink. Be as specific as you can. Don’t forget to write down extras, such as toppings, sauces, or condiments. For example, butter, ketchup, or sugar.
  • When: Keep track of the time of day you eat.
  • Where: Make note of where you eat. Keeping a physical or electronic record of where you eat will help you become aware of your current habits and the scenarios that impact them. If you are at home, write down the room. If you are out, write down the name of the restaurant or if you are in the car.
  • Who with: If you eat by yourself, write “alone.” If you are with friends or family members, list them.
  • Activity: List any activities you do while eating, such as working, watching TV, or playing a game.
  • Mood: You also should include how you feel when you eat. Are you happy, sad, or bored? Your mood can relate to your eating habits and help you change them.

Log foods as soon as you can. The key to nailing the whole food journaling thing is to actually record what you’re having at the exact moment you’re having it. But since that’s not always realistic, don’t fret. You can take a quick pic of your meal before you eat it and fill in the details after-the-fact, that’s okay too.

Note what you may have “missed” at any meal. Did you order a bunless burger at lunch today and ultimately down the contents of a cereal box while watching TV after dinner? Could you try adding extra protein to your lunch and see how you feel tomorrow? If you skip meals or skip satisfying components at a meal, you’re likely to overeat later on.

Use your food log as a library. It’s a go-to list of your favorite items to order, the restaurants where you picked salad when what you really wanted was a pizza, great recipes you enjoyed, and which options or modifications left you feeling satisfied, not deprived.

Be honest. If you’re using a food log but not being totally truthful in your entries, then it’s no longer working as a tool for you. The only person who has to see it is you. Start from a realistic place and make gradual changes. Habits are a result of the choices you make consistently.

You’ve kept a food diary. Now what?
After completing a week’s worth of food journaling, step back and look at what you’ve recorded. Search for any trends, patterns, or habits. For example, you might consider:

  • How healthy is my diet?
  • Am I eating vegetables and fruit every day? If so, how many servings?
  • Am I eating enough protein each day?
  • Am I eating foods or beverages with added sugar? If so, how frequently?
  • Do my moods affect my eating habits? Do I reach for unhealthy snacks when I’m tired or stressed?
  • How often do I eat on the run?

Are food diaries effective?
A food journal holds you accountable and creates a personal reference guide that can inform your future choices and, ultimately, your habits. However, it’s not for everyone. Keeping track of what you eat is supposed to help you stay mindful and accountable — not bad about yourself.

If a food log helps you make positive lifestyle changes, then that’s 15 minutes of your day well-spent!

What I Learned During 13 Years Of Strength Training

February 5th, 2019 by Debbie Martilotta

It all started when I was 18. At the time, I was slowly recovering from an eating disorder known as anorexia nervosa, and my dad was trying to help me get healthy again.

“You know, there’s a way you can eat a lot more and still be skinny!” he said. “Come to the gym and workout with me.”

It’s funny how different my ideal body was back then, 13 years ago. I was judging myself by what I saw online and in magazines. I wanted to be emaciated-looking. I wanted to be small and petite. I wanted to be “less.”

My first trip to the gym was immensely unproductive. My “hardcore workout” consisted of some abdominal machine work, some crunches, and…wait for it…sleeping on the mat. Yup, I fell asleep on a mat about 15 minutes after walking into a gym for the first time in my life.

Despite what happened during that first visit, I’ve been steadily going to the gym for more than 13 years now. In that time, I’ve completed countless numbers of lifting sessions. But it didn’t take long for me to fall in love with the process of strength training and how it made me feel. I soon became passionate, determined, and dedicated to making gains, both physically and mentally.

Today, I’d like to share with you 13 lessons I’ve learned along the road to becoming a stronger, more fit, and more confident me.

Lesson 1: Women, You Will Not Look Like Men
No matter how hard you work out at the gym, you will not—I repeat—not look like a man. Women simply do not have enough testosterone in their bodies to increase their muscle mass to the point where they look like Arnold Schwarzenegger. The women you see pictured online with huge muscles use steroids.

Without these dangerous drugs, you can still see amazing changes in your body shape and tone. You get there by following a healthy diet and by lifting weights—real weights. Don’t be afraid to go beyond the colored-plastic 5-pounders and grab some iron. It won’t make you bulky, but it will make you strong and lean.

Lesson 2: Strength Training Shapes Your Body Much More Than Cardio Does
There are two components to physique: muscle and the visibility of that muscle. We increase muscle mass when we strength train. We increase muscle visibility when we lower our body fat percentage. To increase muscle visibility, you must strength train. In other words, in order to display your muscles, you have to have them! In contrast, cardio is great for heart and overall health, but won’t do anything for your muscle tone.

Lesson 3: Strength Train The Major Muscle Groups
When most people decide they want to change their physique and improve their health, they tend to focus on the body parts that bother them the most. For women, often this means lower body and stomach. For their part, men often focus on biceps and chest. To improve muscular balance, prevent injuries, improve overall appearance and strength, and increase caloric burn, you must train all the major muscle groups—the ones you see in the mirror and the ones you don’t.

Focus on compound exercises that use large muscle groups—exercises such as squats, deadlifts, overhead presses, and rows. Then add accessory, or isolation, exercises that target smaller muscle groups. Such exercises include leg curls, triceps extensions, and rear-delt raises.

Lesson 4: Going For Spot Reduction? If Only!
Newsflash: There is no such thing as spot reduction, meaning no exercise can burn fat in a specific area. Your genetics, not your workouts, determine the areas where you can gain and lose fat. A good diet combined with intensive strength training is what creates an aesthetically pleasing physique.

Lesson 5: Continuous Progress Requires Progressive Overload
The SAID principle (Specific Adaptation to Imposed Demands) is simple: Your body adapts to stress (in the form of exercise) by gaining muscle mass and strength. To continue building your physique, you must constantly increase what you demand of your body through a concept called progressive overload. One way to achieve this is by adding more weight to the bar. But you can also do it through any combination of increasing your reps per set, increasing your range of motion for a certain exercise, improving your technique, or reducing the rest time between sets. All these techniques give you the freedom to change, monitor, and adjust your program so you can keep challenging yourself.

Lesson 6: Diet Schmiet—Mind Your Calories!
I’ve attempted all kinds of diets—low fat, high fat, zero sugar, only “specific foods” diet, and on and on. None of them worked. About three years into my weight-lifting career, I decided to dive deeper into the science behind body composition changes. I hoped to answer several questions: Why do we get fat? How do we lose fat? Are certain foods fattening? Do some foods burn calories just by digesting them?

Along the way, I realized there are three possible scenarios for an individual’s body weight and caloric intake:

  • The number of calories you consume each day is equivalent to the number of calories your body burns per day. In this scenario, you maintain your weight.
  • The number of calories you consume per day is greater than the number of calories your body burns. In this scenario, you gain weight.
  • The number of calories you consume daily is less than the number of calories your body burns per day. In this scenario, you lose weight.

Simply put, we gain fat when we eat too many damn calories, not because we eat or avoid specific foods. I’m a big proponent of the 80/20 rule, whereby 80 percent of your diet consists of highly nutritious, minimally processed foods, and 20 percent consists of low-nutrient, processed foods. The good news is you can still eat those foods you love. Just eat less of them. Maybe a lot less.

Lesson 7: Food Has No Moral Code
Have these thoughts ever crossed your mind?

A cookie is bad for you, while a salad is good for you.
I was bad because I had a piece of chocolate cake. I’d be good if I had broccoli and chicken.
Thinking of foods as “good” and “bad” is called orthorexia, “an obsession with eating foods that one considers healthy.” Orthorexia sounds great but, in reality, it undermines your long-term success, both physically and emotionally.

Labeling foods as good or bad only encourage a negative relationship with them. In reality, food is neutral; it’s meant to be used as fuel for the body—and to be enjoyed! A healthy diet isn’t all black or all white—it comes in shades of grey. Yes, it’s rich in nutrients, but if you want your diet to last the long haul, it also needs to include foods that give you pleasure.

Lesson 8: Be Realistic About Your Expectations
You’ve finally decided to start your fitness journey. You’re excited. You’re motivated. You think to yourself, “I’m going to have my dream body in 3-6 months!”

Good for you—but not so fast. For most mortals, it takes way more than three months to achieve that dream body, whatever it may be. With consistency in your exercise and diet program, you will see measurable and noticeable changes in three months—just maybe not the kind of before/after transformation you see so often on social media.

Getting a fit body and adding quality muscle can take years. Get into it for the long term.

Lesson 9: Consistency And Patience Are Keys
Motivation can get you started, but habits keep you going. It won’t always be sunshine and rainbows, but putting in a not-so-great workout beats no workout at all every time. Keep at it and don’t give up. Being consistent will bring you closer to your goals while also helping you develop the grit and work ethic needed to continue despite obstacles. Treat every day as an opportunity to grow and improve, and rely on your discipline—not your motivation—to get you to the gym. If you miss a workout, don’t get down on yourself. Just get right back into it!

Lesson 10: Don’t Be Obsessed With Scale Weight
For years I’ve been attached to a magical number on the scale, a number that would make my life so much easier, fuller, and happier. In reality, there is no such number. Your weight comprises fat mass and fat-free mass (bones, muscles, connective tissue, organs, and water), and it’s a dynamic measurement, one that fluctuates in response to stress, hydration, carb intake, fiber intake, types of foods, time of the day, and sleep.

Lesson 11: Mental And Emotional Strength Gains Are Coming Your Way
Just as muscles grow by repeatedly overcoming resistance, we grow as people the same way. Sometimes life can seem like a daily resistance workout you never signed up for. If you’re lucky, strength training can help you learn how to show up and do the work.

I fell in love with strength training because it has better prepared me for life. Strength training tests your will power. It challenges your patience and dedication as you progress, regress, plateau, and progress again. There’s something empowering about that, especially for us women.

Lesson 12: You Won’t Always Have The Support Of Others
Some people—even those closest to you—may not understand your new fit lifestyle. That’s OK. Not everyone has to agree with you, because the most important person in your life, you, will understand why you’re doing what you’re doing. Take care of your own health and well-being first. Focus on getting stronger, healthier, and fitter. The rest will follow.

Lesson 13: Remember, You’re Much More Than Your Body
Strength training doesn’t guarantee you’ll find happiness once you’re lean. Or that your life will be any more meaningful than it was before. Or that your friends and family will love you more. It doesn’t guarantee you’ll get wiser or become a better person. All your troubles and hardships may not vanish into thin air, but you will feel healthier, stronger, and, hopefully, more confident. And that is huge!

Over the years, I’ve witnessed so many people (mainly women) attaching their self-worth to the number on the scale or the size they wear. Know that you’re so much more than that. No matter what your body is up to on any given day, learn to love it all and treat your body well. After 13 years of strength training, today I am healthy, energized, and strong. I am a capable human being, and I’m much more than just my body. And so are you.

by Sivan Fagan

Curried Butternut Squash Soup

November 19th, 2018 by Debbie Martilotta

Ingredients

1 tbsp olive oil
1 medium onion, chopped
2 garlic cloves, minced
2.5 pounds butternut squash, peeled, seeded and cut into cubes
6 cups vegetable stock/broth
2 tbsp curry powder
2 tbsp honey
kosher salt, pepper

Directions

1. Heat oil over medium heat in a stockpot. Add onions and garlic and cook until soft but not browned.

2. Add butternut squash, stock, curry, and bring to a boil. Lower heat and simmer until squash is tender.

3. Remove from heat and stir in honey (optional). Purée with a hand immersion blender until smooth. Season with salt and freshly ground pepper to taste.