Spices that Metabolize Fat FASTER

1. Ginger 


Ginger is a plant that is used as a natural spice and has been used by Chinese herbalists for more than 2,500 years in flavoring foods and part of natural medicines.

One of ginger's biggest "claims to fame" is its ability to quickly calm the digestive system to relieve distress and discomfort from gas pains and cramping. It also has been used to relieve nausea from motion sickness, morning sickness or the occasional "I just ate the wrong thing and it's killing my stomach!".

Ginger has also been used in the treatment and prevention of inflammatory conditions like painful arthritis and it's a wonderful cold and flu fighter.

So we know ginger is definitely a great food to keep the body super healthy, but does it have the ability to assist the body in burning fat? Yes, ginger root has been found to help accelerate the metabolism and assists in reducing stomach bloating by helping food digest properly.

For me, any food that will assist my digestion and keep my stomach feeling good is a food that is well worth adding to my meal plans. I also really enjoy the delicious taste of ginger and love adding it to several different recipes. I try to add ginger to almost any fish dishes.

2. Turmeric 

Turmeric is thought by many nutritionists and health professionals to be quite possibly the healthiest spice on the planet. It is also thought to be one of the most powerful anti-cancer spices.

have you ever eaten curry? That yellow color in curry is attributed to a spice called Turmeric, and it is one of the most powerful antioxidants you can consume with amazing health benefits.

Turmeric has been used in India for thousands of years as a dye, as a spice for dishes, and also in traditional Indian Ayurvedic medicine. Turmeric has some of the world’s most powerful fat-burning and healing qualities of any food or spice. It is a potent anti-oxidant, anti-inflammatory, and anti-bacterial substance.

What is Turmeric?

Turmeric grows as a shrub in India and tropical parts of Asia. The roots are ground up to make turmeric. Its active ingredient is a substance called curcumin and it is bright yellow. This bright yellow spice has medicinal properties as well as adding its pungent color and taste to many delicious dishes.

Ayurvedic medicine has used this spice as a whole body cleanser, an aid for digestion, and in treatments for fevers, infections, liver and gall bladder problems and arthritis. It may even help to burn fat, and is also very effective as a preventative for heart disease, and Alzheimer’s.

The rich stores of antioxidants are very effective against the free radicals which contribute to premature aging, disease and cancer. Many natural practitioners actually recommend turmeric when a potent antioxidant is needed.

A digestion aid and fat-burning compound

Turmeric helps to digest fats by stimulating the flow of bile in the gall bladder and therefore is very effective as a digestive aid and fat-burning compound. Studies also show it is highly effective at reducing the inflammation from Irritable Bowel Syndrome, ulcerative colitis, and Crohn’s disease.

For the heart, it contains strong anti-platelet substances which help prevent the blood from clotting too easily, and so is very effective against heart attacks and strokes. In addition, homocysteine, a chemical component in the body, which is one of the primary predictors of heart attacks, is significantly lowered in the presence of curcumin.

The curcumin in turmeric also has been shown to lower and reduce the oxidation of plaque on the artery walls.

As an anti-inflammatory it has been used effectively for a treatment for all types of osteoarthritis, rheumatoid arthritis, and for joint pain.

Turmeric and cancer-risk reduction

Turmeric is a powerful weapon against cancer cells as well. Studies show that this super spice can actually prevent cancer tumors from growing and in those who already have cancer, turmeric slows the growth and spread of cancer. In a research study done with mice injected with cancer cells, the curcumin in turmeric was proven to be more than twice as effective as the cancer drug paclitaxel (Taxol).

The curcumin in turmeric is also highly effective when combined with the anti-oxidant quercetin (found in red onions, apples and cherries) against pre-cancerous polyps in the colon. Studies show that polyps were reduced by 60% and the average size of existing polyps were reduced by 50%.

Turmeric and Alzheimer's disease

One of the most exciting new studies has shown turmeric’s value against Alzheimer’s. Studies of the Indian population who have a high intake of turmeric in their curry dishes show a very low incidence of Alzheimer’s and dementia in the elderly.

Alzheimer’s victims have a buildup of a certain type of plaque in the brain and turmeric is highly effective at breaking down this plaque and protecting brain health.

Ways to get turmeric into your diet:

One way to get high concentrations of curcumin is to use the spice turmeric in some of your cooking and recipes.

Curry contains turmeric, but is usually a combination of several spices and you may not get as much turmeric as you would using pure turmeric. That's not to say there aren't benefits to curry too, since it is a blend of several spices.

Try to get creative and test using turmeric and/or curry on various foods so you can benefit as much as possible from this potent super-spice...

Turmeric is very yellow and can stain so be careful when using it. This spice doesn’t have to be used just for curries. It is delicious on sautéed apples, or steamed cauliflower, green beans and onions, or any of your favorite veggies.

Try it with raw veggies like cauliflower or broccoli, or with celery, sweet pepper, jicama or radishes. Turmeric is also a great spice to complement recipes that feature lentils. Give salad dressings an orange-yellow hue and a little extra flavor by adding some turmeric powder to them.

Once you start using turmeric on a regular basis, it's fun to find new ways to use it in healthy recipes. My favorite way to use it is to add a healthy dose of it to egg salad. It adds a great flavor, and gives the egg salad a delicious rich yellow hue.

The best way to get turmeric daily and maximize your benefits

Let's face it... we know that spices like cinnamon and turmeric have incredible health benefits, but it's hard to remember to use them more than once or twice a week in recipes or on your typical foods.

So what I've found is the best way to make sure you get ample turmeric on a daily basis is to get turmeric capsules.

Turmeric can be purchased in capsules from a health food store, or you can make your own if you want to buy empty capsules and fill your own. The best turmeric is available in bulk in health food stores and is usually fresher and more pungent.

It is important to check with your physician if you are pregnant or nursing; it can be a uterine stimulant. If you have gallstones or bile obstructions or congestive heart failure, it is best to avoid using. And check with your doctor if you are on prescription drugs, as the drugs may interact with the turmeric.

3. Cinnamon, the blood sugar controller
I've talked this spice up before because it's one of my fav's.  Yes, that's right... one of the healthiest spices on earth that also helps to control your blood sugar response:

This spice that I'm going to mention is one of the most overlooked, but healthiest spices in the world...

You might even call it a "fat burning spice"... in a roundabout way.

And yes, it can actually help you win the battle against abdominal fat if you use it daily...I'll explain why.
Here are some other benefits of this miracle spice:

• controls blood sugar levels
• helps maintain insulin sensitivity
• a VERY powerful antioxidant
• may have antibacterial and antifungal properties and dozens of other benefits

So what is this miracle spice that beats abdominal fat?

Well... it's good old tasty Cinnamon!

Although cinnamon does NOT directly increase fat burning (such as by increasing metabolic rate, etc), it CAN actually help you to burn off abdominal fat and get leaner in an indirect way.

Here's how...

Although cinnamon has dozens of health benefits, the main benefit that will help you to get leaner is through it's strong effect on controlling blood sugar levels in your body.

In a study published in 2003 in the medical journal Diabetes Care, groups were split into people taking 1, 3, or 6 grams of cinnamon per day in capsule form (the equivalent of approx 1/4th to 1 teaspoon of cinnamon).

The results of the study showed that all 3 amounts of cinnamon reduced fasting blood glucose levels by 18-29% after 40 days.

Cinnamon can also increase insulin sensitivity, which essentially means that it is helping your body to control blood sugar while simultaneously allowing your body to produce less insulin.

As you know, chronically high insulin levels can make your body pack on the blubber.

How to harness cinnamon to lose stubborn belly fat...
One possible way to benefit from cinnamon to lose more fat is to use cinnamon daily in your meals when you can, such as in yogurt or cottage cheese, in smoothies, oatmeal, or anything else you can think of where it would go well.

Also, you could use a cinnamon capsule before each of your meals.

This could help to control blood sugar and insulin response from your meals and thereby control your appetite and cravings throughout the day... hence, helping you to lose body fat more effectively over time.

So now you can see that not only is cinnamon a powerful antioxidant that can help you stay youthful longer, it can also help you to control blood sugar and get a leaner body!

Transform Your Diet in 2011

Want to change how you eat?
You've got to do it one piece of food at a time..

Reducing your waist size doesn't take a miracle. It takes a lot of little steps. Wondering about the foods you should get rid of in order to transform your health and your weight through small dietary transformations? Keep reading.

Buttered Toast. It's relatively light tasting and seems innocent, but buttered toast could be adding unnecessary calories to your diet. Wave goodbye to the buttered side of life and welcome in a little honey, jam, or jelly on a piece of whole-wheat toast. It'll burst with flavor - not extra calories.

French Fries. Like most every other fried food, French fries are unhealthy by nature. If you've got a hankering for something potato-based, opt for mashed potatoes or a baked potato. To get that French fry flavor, squirt a little ketchup on your baked potato or mashed potatoes and enjoy.

Having trouble trading out all your favorite foods for healthier alternatives? Go for one at a time! It takes lots of little steps to make big progress with your health.

Fried Chicken. It may be finger-licking good, but the grease on your fingers makes it clear that fried chicken doesn't do the body good. Instead of frying your chicken, go for the grill or bake your chicken. Doing this will instantly cut down the amount of calories and fat you consume at dinnertime.

Fudge Sauce. Heated up and dripped on a brownie or a pile of ice cream, fudge sauce is the epitome of delectable dessert topping. Shave off some calories without losing that sought-after chocolate flavor by trading our your beloved fudge sauce for chocolate syrup.

Hamburgers or Cheeseburgers. Don't worry - you don't have to give up the magnificent flavor and savor of burgers. But you will need to change the kind of meat you use to make your burger. Instead of the traditional beef burger, go for a turkey burger or a veggie burger. The meat (or lack of meat) is leaner than beef and has just as much flavor!

Macaroni and Cheese. It tastes amazing, satisfied children of all ages and stages, and only takes a few minutes to make. Unfortunately, macaroni and cheese is not the healthiest option for you or your children. For an equally easy option, cook some pasta and add some light and healthy marinara sauce. You may never want macaroni and cheese again.

Potato Chips. One of the most commonly criticized snack foods, potato chips beg to be substituted with a healthy alternative. In comes popcorn. But not the buttery, fattening stuff you find in movie theaters. Instead, make it low-fat popcorn that is lightly salted. It tastes great and helps you avoid the long-term consequences of potato chips.

Traditional Desserts. For the most part, there is nothing wrong with a little cake or ice cream. However, the traditional view of dessert is that more is better. To ward off weight gain from taking this traditional view of dessert, swap out your extra large portion of chocolate cake for a cup of fresh fruit or half a serving of your favorite dessert. Either way, you'll get the sweet you crave without going overboard on calories.

White Bread. No matter what is between the two pieces of bread, a sandwich will never be its healthiest with white bread. An easy way to boost your health on a regular basis is to toss out the white bread and go with healthy, whole-wheat bread. You can also trade out your regular pasta for wheat pasta to get another boost to your good health.

Whole Milk. It may be hard for you to drink any milk except whole milk, but going with low-fat, reduced-fat, or fat-free milk will instantly reduce the amount of fat you consume each day. So if you drink milk or use it in recipes, do your health a favor by swapping out whole milk with a healthier alternative.

“"It's NOT YOU.....It's Your METABOLISM"

Are you sick of PLAYING with your latest January Diet???

Do you feel like “nothing’s changed” and you're HUNGRY? 

Are you constantly thinking about food?

Do you think just because you’re getting older there’s nothing you can do to lose that extra fat? 

Do you feel like your metabolism is slowing down to a crawl?

Are you the turtle but want to be the rabbit?

Despite what you may have heard, aging does not directly effect your metabolism. If your metabolism slows as you get older, it’s most likely the result of "less than ideal life habits". Most likely, your lifestyle is starting to catch up with you and it's only gonna get worse. In other words, your not fueling the muscle and burning the fat! But maybe the exact OPPOSITE!

However, the good news is that this process can be reversed! You can actually optimize your metabolic rate so that it begins burning more calories than ever before!

The fastest, easiest way to rev your metabolism up is to first, get moving. Start exercising and exercise with the intention of making change. Of course you don't want to have to spend your entire day at the gym to speed things up….don’t worry.

The best and most efficient approach is to get the numbers, the REAL NUMBERS. That is to find out what your current resting metabolic rate is, and then design an exercise and nutrition program that will use YOUR NUMBERS to accomplish improving your needs AND give you your desired RESULTS!

A PERSONALIZED PROGRAM for YOUR RESTING METABOLIC “BLUEPRINT” from me will begin with a consult before the test. This gives us time to really be clear and define what your needs and wants are. In other words, Your GOALS! Sometimes it’s difficult to know how to define your goals; that’s where consulting with a professional is really a great help!

The test itself takes approx. 10-20 minutes. There’s nothing complicated and strenuous, just sit back in a chair and breath normally into a tube connected to the Korr Analyzer. That’s it! The Korr Metabolic testing equipment is highly specialized and accurate. During your appointment we will also take measurements, have you complete a lifestyle questionnaire, and review your goals. A follow up appointment will be made for your follow up.

A Detailed Report will be created for you and I will review the report with you to insure you understand the results and can have your questions answered!

Your report will include:

• Test Results, stats

• Body Composition Analysis

• Personalized Nutritional Program

• Exercise Recommendations for Metabolic Workouts

To sign up for your Consultation and Resting Metabolic Rate Test, simply email me at:

Patti@PattiGoewey.com

Remember, your report is PERSONALIZED and CUSTOMIZED FOR THE MOST EFFICIENT and EFFECTIVE approach for MAXIMUM RESULTS!!!!

Committed to your fitness,

Patti Goewey, CSCS
Patti Goewey Fitness
Las Vegas, NV

PS: Even as you’re reading this, your metabolic rate could be declining by the day, you can find out what to do about that when you come in for your complimentary consultation.

Balancing Fitness With Family | Active.com

Balancing Fitness With Family Active.com

My 27 Fitness and Fat Loss Tips for You!

I don't know if you made a New Year's Resolution or not, but either way you're probably thinking about how you can become more fit, healthier, happier than you are right now.

These 27 Fitness and Fat Loss Tips are pretty extensive. But hey, they work, and, if you use them will get you on the right track for RESULTS this YEAR!!

Here you go...Enjoy!


1. Visualize the accomplishment of your goals each and every day. Experience the taste of success and feel that sweet satisfaction.

2. Push the intensity of your workouts. Don't kill time, burn calories by maintaining a challenging intensity.

3. Use smaller plates at home. This effortlessly reduces calorie intake and promotes weight loss.

4. Build accountability into your workouts so that you resist the temptation to take days off. The best way to ensure accountability is to work with a personal trainer either one-on-one or in a group training setting.

5. Believe in yourself. Know with conviction that you CAN accomplish your goals.

6. Drink water throughout your day. Do this by carrying a water bottle and opting for water rather than calorie-filled beverages. This simple action is extremely beneficial.

7. Maintain your metabolism by eating a healthy snack or meal every three hours. This food should be unprocessed, low in fat and high in fiber, along with a clean protein.

8. Don't be afraid to ask for help.

9. Incorporate High Intensity Interval Training into your cardio workouts by performing bursts of high intensity rather than exercising at a single steady pace.

10. It's not about will-power, it's about want-power. You have to want it.

11. Do not eat processed foods. These items are high in empty calories and contain a plethora of chemicals that are harmful to your health.

12. Stop talking about losing weight. Start doing it.

13. Fat contains twice the caloric density of carbohydrates and protein, so limit the amount that you consume. Fill your diet with lean protein and carbohydrates from plants and whole grains.

14. Be wary of products that are labeled as ‘health food'. Always read the nutrition labels.

15. Find a workout partner who is in better shape than you, or better yet work with a personal trainer to guarantee dramatic results.

16. Make a habit out of reading nutrition labels. Avoid items that are high in fat and carbohydrates.

17. Destroy negative self talk. Start listening to positive, motivating, audiobooks that focus on health, fitness, wellbeing, and taking action!

18. Avoid the trap of high-calorie beverages after your workouts.

19. Be consistent with your workouts. Exercise three to four times each week.

20. Expect more of yourself.

21. High fructose corn syrup should not be in your diet. It’s high in calories and will quickly derail your weight loss efforts.

22. Challenge your body with each workout. Use different weights, do different exercises and break through plateaus.

23. Eat lots of whole plant foods. Vegetables, fruits and whole grains are filled with fiber and antioxidants, vital for your good health.

24. Do your cardiovascular exercise after weight training to ensure more fat burn. Your stored sugars will be depleted during the weight training then your body will rely on fat stores to get you through the cardio workout.

25. Set specific, measurable goals.

26. Start each day with a healthy breakfast. This important meal should be a balance of carbohydrates, protein and fat to get your metabolism going strong.

27. You deserve better...go get it.

After writing these tips, I realized how powerful and inspiring they are.
Print this list and place it somewhere that you'll see often – this will keep you
motivated and pumped up to accomplish your goals.
If your New Year's Resolution has to do with losing weight and getting into great shape (and whose isn't?) then guarantee your success by working with a fitness expert who can guide you to success.
Contact me and let's get started today. Together, we will transform your body in 2011!


Want to receive my LIVING FIT NEWSLETTER? It’s easy and FREE! And I promise, NO SPAM! Just send your request to: Patti@pattigoewey.com and the 1st and 15th of each month, you get even more tips and tricks to health, fitness, and wellness.

Instead of the 2011 Resolution - Set S.M.A.R.T. GOALS

When you want to make your dream or wish into reality, setting a goal to achieve it is the next step.

Fitness and weight loss goals are much easier accomplished when you can visibly see your wants and dreams.  Thats when writing your goals down use the S.M.A.R.T. formula to give you a clear picture of your direction.


What's S.M.A.R.T.?
 
S.M.A.R.T. is an acronym that describes the various attributes a goal should have to ensure maximum success.
 
S – specific, significant, stretching
M – measurable, meaningful, motivational
A – attainable, achievable, acceptable, action-oriented
R – realistic, relevant, reasonable, rewarding, results-oriented
T – time-based, timely, tangible, trackable


How Can I Set S.M.A.R.T. Goals For Fitness And Weight Loss?


Whether your goal is to lose weight, gain muscle or just be fit, setting S.M.A.R.T. goals will give you an edge by keeping you focused and motivated through the journey. 


Specific
Set goals with clarity. You can't be general about it. If you say your goal is to lose weight and then you lose 10lbs., then that's what you write and establish as comparing to "I want to lose weight". 
Be clear, precise, and specific.


Measurable
Set goals that can be quantified in measurable units such as pounds, body fat percent, lean body mass, inches and clothing sizes. Performance goals can include strength and rep's  completed. Other health goals can also include blood pressure and blood panels (HDL/LDL).


Attainable

Creating reasonable and attainable goals for yourself will keep you motivated each step of the way.  I'm not saying don't challenge yourself, but give yourself some smaller goals or baby steps towards the big one.  You'll be inspired by each succession you make.  If you're wanting to lose 30 lbs., make your smaller goals weekly such as 1-2 lbs. to shoot for.  This will boost your motivation for the next step!

Realistic
This is a little different from setting attainable goals.If you lose two pounds of fat per week, you are doing awesome. 30 pounds in 30 days sounds great in the advertisements, but it's NOT typical! Rapid weight loss is likely to consist of muscle and water, not fat, and is nearly impossible to maintain.


Time
Set goals with deadlines! Time limits are highly motivating. Without time limits, there's no urgency  Set goals for your daily workouts, such as appointments.  Make yourself your own client!  Set that business appointment for your morning run or lunchtime circuit.  Do it.  YOU ARE the most important client you have!  Set long term goals as well for 12 week, one year, and even five year timelines. Just make sure they're realistic.


 Another time worthy note is review.  Take a moment and don't be afraid to review what happening with your progress.  That's weekly, monthly, semiannually - you got it...


Finally, attach your emotion to your success.  Whether it's a passion or even FEAR, use it.  Bring that emotion up and feel it daily as a fuel or catalyst to keep your drive! 


Just start...one foot in front of the other...you'll be there before you know it!

Tony Robbins How Great I Am Powerful beyond Measure!