Tandoori salmon with spicy mango and cucumber chutney

In this original take salmon is cooked with tandoori spiced yogurt and served with chilli, mango and cucumber chutney. Plus salmon is packed full of vitamins and essential Omega-3 fatty acids!

Tandoori salmon with spicy mango and cucumber chutney

Ingredients
  

  • Greek yoghurt 100g
  • garlic 2 cloves crushed
  • tandoori or Indian curry paste 1 tbsp
  • lemon 1 juiced
  • root ginger grated to make 1 tsp
  • chilli powder 1½ tsp
  • salmon fillet 500g skin on
  • chutney
  • mango ½ peeled and finely chopped
  • cucumber ½ small finely chopped
  • red onion ½ finely chopped
  • green chilli 1 medium deseeded and finely chopped
  • mint chopped to make 1 tbsp

Instructions
 

  • STEP 1
  • Mix the yoghurt, garlic, tandoori curry paste, half the lemon juice, ginger and 1 tsp of the chilli powder together in a small bowl and season. Spread over the salmon and chill until using (at least 20 minutes).
  • STEP 2
  • Mix the chutney ingredients together. Add the remaining lemon juice and chilli powder, season and set aside.
  • STEP 3
  • Grill the salmon until blackened at the edges, about 6-8 minutes depending on the thickness of the fish. Serve with basmati rice, yoghurt, coriander and the fresh chutney.

Notes

Adapted from olivemagazine.com

Thai-style turkey burgers

Looking for a low-fat alternative to a beef burger? These healthy turkey burgers are kicked up a notch with Thai-inspired ginger and chilli. Serve with ciabatta and salad.

Thai-style turkey burgers

Ingredients
  

  • Ingredients
  • turkey mince 400g
  • spring onions 4 finely chopped
  • root ginger grated to make 1 tsp
  • red chilli 1 seeded and finely chopped
  • egg 1 yolk
  • coriander a small bunch chopped
  • sunflower oil 1 tbsp
  • ciabatta rolls 4
  • watercress a few sprigs

Instructions
 

  • Method
  • STEP 1
  • Put the first 6 ingredients in a bowl, season and mix well. Form into 4 burgers.
  • STEP 2
  • Heat the oil in a non-stick frying pan and fry the burgers for about 5 minutes on each side until golden and cooked through.
  • STEP 3
  • Serve the burgers in rolls with some watercress and a little sweet chilli sauce if you like.

Notes

Adapted from olivemagazine.com

IsaLean Dairy-Free Shakes Now Available in 2 New Flavors


 

We’re excited to welcome two new members to our Weight Loss Solution and IsaLean® product family today. IsaLean Shake is a staple of the Isagenix System and now even more people can enjoy these amazing meal replacement shakes with two new flavors of IsaLean Shake Dairy-Free in Vanilla Chai and Rich Chocolate. These new flavors are so delicious; you have to taste them to believe it!

The two new flavors will join Natural Berry Harvest to give you three great plant-based options. These shakes are perfect for anyone who is living a plant-based lifestyle or has dairy allergies or sensitivities. IsaLean Shake Dairy-Free uses high-quality plant-based protein, energy-fueling carbohydrates, and good fats to create a full meal replacement shake, so you can add it to your next Weight Loss System.

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Better Than the Rest

IsaLean Shake Dairy-Free uses high-quality plant-based protein, no-compromise ingredients, and a great-tasting balance of nutrition.

  • High-quality plant-based protein
  • 24 g of protein to keep you full longer
  • Great source of fiber
  • An option for our 30-Day System
  • Formulated as a full meal replacement
  • A smooth, great-tasting plant-based shake

Frequently Asked Questions

How does IsaLean Shake Dairy-Free compare to the other whey-based IsaLean Shakes for supporting weight loss and weight management? 

IsaLean Shake Dairy-Free offers a balance of high-quality protein, good fats, and energy-fueling carbohydrates to support weight loss and increase lean body mass. The Natural Berry Harvest flavor offers 22 grams of protein, while the new Rich Chocolate and Vanilla Chai flavors offer 24 grams of protein.

How much will the new flavors of IsaLean Shake Dairy-Free cost?

Both Vanilla Chai and Rich Chocolate will cost the same as Natural Berry Harvest—US$44.95/27 BV and CA$49.95/27 BV.

How does the taste compare to the standard IsaLean Shake?

A plant-based option isn’t very useful if it isn’t also delicious. The delectable, creamy taste of Vanilla Chai and Rich Chocolate is so good that we wouldn’t be surprised if even users of our whey-based shakes wanted to order them!

Check out our frequently asked questions regarding our dairy-free shakes.

 

High Protein With High-Intensity Exercise Best for Weight Loss

Eating a diet high in protein leads to more muscle gains and body fat losses when combined with regular high-intensity exercise, a new study suggests.

Top protein researchers found that during weight loss, a diet containing a little over 1 gram of protein per pound of body weight was more effective than a diet containing half that amount to promote increases in lean body mass and increased losses of fat mass in combination with high-intensity interval training (1).

In the study, subjects in the high-protein group averaged an increase of 2.64 pounds of lean body mass compared with the control group gaining an average of 0.22 pounds. The higher-protein group also had greater fat loss compared to the control group at 10.56 versus 7.7 pounds, respectively.

Their four-week, single-blinded study randomized 40 overweight young men to two calorie-restricted groups that either ate a lower-protein diet (1.2 grams per kilogram) or a higher-protein diet (2.4 grams per kilogram). All subjects performed resistance exercise training combined with high-intensity interval training for six days per week.

The research suggests the combination of higher protein and high-intensity training can be instrumental for keeping or building muscle during weight loss. Weight-loss diets otherwise often result in a 20 to 30 percent loss of weight coming from muscle mass (2).

The authors of the new research wanted to conduct a proof-of-principle trial to examine whether protein intake during a large calorie reduction with intense exercise would affect body composition. To help get the proper amount of protein, both groups received whey-based protein shakes that were consumed multiple times throughout the day.

The researchers also asked that subjects consume the shakes right after training on exercise days to assist with optimal recovery.

Because the high-protein group needed to consume more than twice the amount of total protein compared to the control group, they had three times the amount of whey protein in their shakes. In fact, the average dietary intake daily for the high-protein group was 245 grams of protein, 311 grams of carbohydrates, and 38 grams of fat. In comparison, the control group on average had 116 grams of protein, 286 grams of carbohydrates, and 86 grams of fat.

Because carbohydrates are an important fuel source during intense exercise, the researchers also sought to increase fat intake for the control group to keep calories similar between groups. The strength of the study is evidenced by provision of all meals and beverages that were consumed over the four-week period.

References

  1. Longland TM, Oikawa SY, Mitchell CJ, Devries MC & Phillips SM. Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. Am J Clin Nutr. 2016 Mar;103(3):738-46.
  2. Weinheimer EM, Sands LP & Campbell WW. A systematic review of the separate and combined effects of energy restriction and exercise on fat-free mass in middle-aged and older adults: implications for sarcopenic obesity. Nutr Rev. 2010 Jul; 68(7):375-88.

Eat More Protein, Sleep Better, Burn More Fat

Having a hard time falling asleep on some or most nights? It could be affecting your weight. But new research suggests that eating more protein while reducing your calories can improve sleep while helping you achieve greater fat loss (1).

How well people sleep each night has recently been a target of research because it’s thought to be an indicator of whether or not they are successful in losing weight. Now new research from scientists at Purdue University suggests that getting more protein each day while reducing calories may be key to sound sleep and greater fat burning.

Previous research had already established that higher protein intake leads to preserving lean body mass in those looking to shed extra weight (2). Quality of sleep had also been a determining factor in fat-loss success (3). However, past research on diet had not yet looked at the relationship between the two for improving diet, weight management, and overall health (4-6).

In the new study, scientists set out to answer the question, “How is sleep affected by a higher protein intake?”

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Two Randomized Controlled Studies

Jing Zhou and colleagues evaluated the effect of protein intake on sleep during weight loss in middle-aged overweight adults in two randomized, controlled intervention studies:

  • The first study assessed the effects of protein quantity from either animal or vegetable sources on appetite response. The scientists randomized 14 subjects to a diet with either low protein (10 percent of total calories), medium protein (20 percent of total calories), or high protein (30 percent of total calories) for four weeks. Over the duration, the researchers assessed a global sleep score and sleep quality index.
  • The second study aimed to investigate the effects of higher protein intake on fat loss and metabolic health. The scientists randomized 44 subjects to either a normal-protein diet (0.8 gram per kilogram) or a high-protein diet (1.5 grams per kilogram) while being in a 750-calorie deficit for 16 weeks.

Afterward, the researchers found consistently better global sleep scores for subjects eating higher protein from both studies. In the first study, the high-protein group had improved global sleep scores, while in the second study, the global sleep improved only in the high-protein group and not the normal-protein group.

The combined results of both studies suggest that higher protein intake improves sleep during normal calorie consumption and when reducing calorie intake for weight loss.

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How Sleep Works to Help You Lose Weight

The findings of better sleep helping support weight loss is unsurprising, judging from the increasing evidence from laboratory and epidemiologic studies indicating that insufficient sleep is actually a risk factor for obesity (6, 7). Among the reasons is that reduced amount or quality of sleep is thought to stimulate hunger and can lead to eating too much or having more frequent occasions to eat (6).

Authors of another newly published study point to the involvement of reward mechanisms in the brain for overeating during periods of reduced sleep (7). Activation of the endocannabinoid (or eCB) system is a key component of the overeating pathways involved in appetite and food intake.

In their randomized crossover study, Hanlon and colleagues examined eCB over four nights of eight and a half hours of normal sleep versus four and a half hours of restricted sleep in healthy, young adults. They also assessed hunger, appetite, and food intake under controlled conditions over a 24-hour period.

Interestingly, when sleep-deprived, the study participants reported increases in hunger and appetite that matched the afternoon elevation of eCB and were more prone to eating snacks.

The new research on the brain’s appetite system is quite complicated, but the message is clear to anyone who is trying to lose weight: Make quality sleep a priority.

Eat higher amounts of protein to not only help preserve lean body mass when trying to reduce body fat, but also to aid in supporting better sleep. Strive for a normal sleep pattern where you are averaging seven to nine hours of sleep a night, and finally, be consistent over time for long-term weight management.

References

Original post from: www.isagenixhealth.net/eat-protein-sleep-better-burn-fat/

  1. Zhou J, Kim JE, Armstrong CL, Chen N & Campbell WW. Higher-protein diets improve indexes of sleep in energy-restricted overweight and obese adults: results from 2 randomized controlled trials. Am J Clin Nutr. 2016 Feb 10. pii: ajcn124669. [Epub ahead of print]
  2. Leidy HJ, Carnell NS, Mattes RD & Campbell WW. Higher protein intake preserves lean mass and satiety with weight loss in pre-obese and obese women. Obesity. 2007 Feb; 15(2):421-9.
  3. Thomson CA, Morrow KL, Flatt SW, Wertheim BC, Perfect MM, Ravia JJ, Sherwood NE, Karanja N & Rock CL. Relationship between sleep quality and quantity and weight loss in women participating in a weight-loss intervention trial. Obesity. 2012 Jul; 20(7):1419-25.
  4. Brunner EJ, Wunsch H & Marmot MG. What is an optimal diet? Relationship of macronutrient intake to obesity, glucose tolerance, lipoprotein cholesterol levels and the metabolic syndrome in the Whitehall II study. Int J Obes Relat Metab Disord. 2001 Jan; 25(1):45-53.
  5. Cecchini M, Sassi F, Lauer JA, Lee YY, Guajardo-Barron V & Chisholm D. Tackling of unhealthy diets, physical inactivity, and obesity: health effects and cost-effectiveness. Lancet. 2010 Nov 20; 376(9754):1775-84.
  6. Filiatrault ML, Chaput JP, Drapeau V & Tremblay A. Eating behavior traits and sleep as determinants of weight loss in overweight and obese adults. Nutr Diabetes. 2014 Oct 20; 4:e140.
  7. Hanlon EC, Tasali E, Leproult R, Stuhr KL, Doncheck E, de Wit H, Hillard CJ & Van Cauter E. Sleep Restriction Enhances the Daily Rhythm of Circulating Levels of Endocannabinoid 2-arachidonoylglycerol. Sleep. 2015 Nov 19. pii: sp-00259-15. [Epub ahead of print]

Can You Turn Fat Into Muscle?

This question is more common than you may think: Can you turn body fat into muscle? The answer is simple—no. At least, you can’t change body fat into muscle directly.

However, indirectly, you can work to burn fat and replace it with muscle. To fully explain how this works, we need to explain how resistance exercise leads to building muscle.

Let’s take weight training as an example. Lifting a weight increases muscle mass by first damaging muscle on a cellular level. The process then activates a cascade of signals in the muscle that tell your body to turn the proteins you eat into new muscle tissue as a repair mechanism. That mechanism is what’s known as muscle protein synthesis, or MPS. After a single weight-training session, MPS is upregulated in the body for 24 hours or more. It’s why nutritionists generally recommend getting adequate dietary protein (1.2 to 2 grams per kilogram of body weight per day) and time that intake (protein every three to four hours) over the course of the day.

Having protein readily available after hard exercise supplies the body with “building blocks” of MPS when it needs it most. The other nutrients like carbohydrates and fats are generally used as energy to fuel exercise, but not muscle building itself. It’s important to understand this process since energy status is related to fat stores in your body.

Weightlifting can indirectly decrease fat stores. Body fat fuels both the muscle-building process and acts as an energy source for the exercise that is needed to damage muscle. However, fat cannot directly convert into muscle. The reason is that fat tissue is made up of a compound called triglycerides. Triglycerides are molecules—that are literally shaped like a capital E—comprising a backbone and three chains of fatty acids. The fatty acid chains are almost exclusively made up of carbon, hydrogen, and oxygen.

Muscle mass is different. Muscle mass is made up of muscle tissue, glycogen, water, and some intra-muscular fat (1). Muscle is the only body tissue able to contract, which is due to its special chains of amino acids that widely vary in their structure. Importantly, these amino acid chains all contain the molecule nitrogen, an element that is almost exclusively stored in the body as muscle (2). The fundamental reason it’s impossible for fat to directly turn into muscle is due to fat tissue’s lack of nitrogen and the lack of a mechanism in the body to reconstruct fat into amino acids.

There’s no evidence that the building blocks of muscle tissue, amino acids, can be made in the body from anything other than other amino acids (3, 4). In fact, the vast majority of muscle built is from dietary nitrogen intake and dietary protein is the only significant source of nitrogen in the human diet (5, 6).

In summary, although lifting weights can both build muscle and induce fat loss, these are really two separate results and not one being the result of another.

References

  1. Frayn KN. Fat as a fuel: emerging understanding of the adipose tissue-skeletal muscle axis. Acta Physiol (Oxf). 2010 Aug; 199(4):509-18.
  2. Price GM, Halliday D, Pacy PJ, Quevedo MR & Millward DJ. Nitrogen homeostasis in man: influence of protein intake on the amplitude of diurnal cycling of body nitrogen. Clin Sci (Lond). 1994 Jan; 86(1):91-102.
  3. Hirotsu K, Goto M, Okamoto A & Miyahara I. Dual substrate recognition of aminotransferases.Chem Rec. 2005; 5(3):160-72.
  4. Felig P & Wahren J. Amino acid metabolism in exercising man. J Clin Invest. 1971 Dec; 50(12):2703-14.
  5. Phillips SM. The science of muscle hypertrophy: making dietary protein count. Proc Nutr Soc. 2011 Feb; 70(1):100-3.
  6. Phillips SM, Hartman JW & Wilkinson SB. Dietary protein to support anabolism with resistance exercise in young men. J Am Coll Nutr. 2005 Apr; 24(2):134S-139S.

 

Want a Smaller Waist? Look to More Protein

Eating more protein is linked to a smaller waist and better cholesterol levels, a new study finds.

Researchers at the US Army Research institute of Environmental Medicine found an association between habitually consuming protein in excess of the recommended dietary allowance (RDA) and lower body mass index, a smaller waist, and higher levels of the HDL “the good” cholesterol (1). The findings published in the Journal of Nutrition, are from protein intake and cardiovascular risk factors that were assessed in approximately 24,000 US adults over a nine-year period.

In regards to this study authors Stefan Pasiakos, Harris Lieberman and Victor Fulgoni noted, “These findings are consistent with previous studies and suggest that the cardiometabolic advantages of higher-protein diets are largely independent of energy, carbohydrate, and fat intake, but appear limited to HDL cholesterol, waist circumference, and BMI.”

The results contradict recommendations established by the Dietary Guidelines for Americans. For instance, the RDA is currently 0.8 grams per kilogram, so for a 150-pound woman this translates into roughly 55 grams of protein per day. A higher protein diet would be 1 to 1.5 grams per kilogram equating to 70 to 100 grams for the same 150-pound woman.

Historically, nutritionists have been skeptical over eating a high-protein diet usually because of potential long-term adverse health effects (2;3). Some studies have suggested that over-consuming protein like red meat may increase cardiovascular risk factors and all-cause mortality (4-6). However, the newer research has all but exonerated high-protein diets of these concerns.

Higher protein diets also remain popular and for good reason—people who consume more find they have an easier time managing weight and preserving muscle during weight loss (1). In a systematic review published in the Journal of The American College of Sports Nutrition, the authors concluded, “There is convincing evidence that a higher protein intake increases thermogenesis and satiety [fullness] compared to diets of lower protein content. The weight of evidence also suggests that high protein meals lead to a reduced subsequent energy intake (7).”

Health benefits from a higher protein diet are often greater than those observed when eating a lower-fat, higher-carbohydrate diet consistent with the 2010 Dietary Guidelines for Americans and recommendations of the American Heart Association (8).

Researchers from this study found the health effects of higher-protein diets were greater in overweight individuals with positive effects on HDL cholesterol, waist circumference, and BMI. In fact, the good cholesterol HDL was 15 percent higher in those who ate more protein. Moreover, no negative association was found between higher protein intake and cardiovascular disease risk (1).

Nutrition researchers stress that the RDA of 0.8 grams per kilogram for protein represents the minimum amount of protein required to avoid deficiency (9). Numerous previous studies also show advantages of consuming protein in excess of the RDA (10-13).

Ideally, high-quality protein like whey should be consumed because of its advantages of helping maintain muscle during weight reduction. Whey is also relatively low in calories making supplementation convenient for promoting muscle building while promoting breakdown of fat. Researchers confirmed whey’s benefits in a 12-week trial that involved overweight subjects consuming whey protein at breakfast and dinner (14).

What the new study confirms is that higher protein intake is associated with reduced obesity. More specifically, decreased waist circumference and body mass index suggesting that visceral fat was lower for Americans consuming higher-protein diets.

For consumers wanting to lose weight, the new study adds more evidence that eating more protein than the RDA is not only safe, but is also a valid nutritional tool to improve cardiovascular health and bodyweight.

Referances

  1. Pasiakos SM, Lieberman HR, Fulgoni VL. Higher-Protein Diets Are Associated with Higher HDL Cholesterol and Lower BMI and Waist Circumference in US Adults. The Journal of Nutrition 2015. – See more at: http://www.isagenixhealth.net/want-a-smaller-waist-look-to-more-protein/#sthash.S1tf7X7i.dpuf
  2. Levine ME, Suarez JA, Brandhorst S et al. Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality in the 65 and younger but not older population. Cell metabolism 2014;19:407-17. – See more at: http://www.isagenixhealth.net/want-a-smaller-waist-look-to-more-protein/#sthash.S1tf7X7i.dpuf
  3. Fukagawa NK. Protein requirements: methodologic controversy amid a call for change. The American journal of clinical nutrition 2014;99:761-2. – See more at: http://www.isagenixhealth.net/want-a-smaller-waist-look-to-more-protein/#sthash.S1tf7X7i.dpuf
  4. Lagiou P, Sandin S, Lof M, Trichopoulos D, Adami HO, Weiderpass E. Low carbohydrate-high protein diet and incidence of cardiovascular diseases in Swedish women: prospective cohort study. BMJ: British Medical Journal 2012;344. – See more at: http://www.isagenixhealth.net/want-a-smaller-waist-look-to-more-protein/#sthash.S1tf7X7i.dpuf
  5. Fung TT, van Dam RM, Hankinson SE, Stampfer M, Willett WC, Hu FB. Low-Carbohydrate Diets and All-Cause and Cause-Specific MortalityTwo Cohort Studies. Annals of internal medicine 2010;153:289-98. – See more at: http://www.isagenixhealth.net/want-a-smaller-waist-look-to-more-protein/#sthash.S1tf7X7i.dpuf
  6. Micha R, Wallace SK, Mozaffarian D. Red and processed meat consumption and risk of incident coronary heart disease, stroke, and diabetes mellitus a systematic review and meta-analysis. Circulation 2010;121:2271-83. – See more at: http://www.isagenixhealth.net/want-a-smaller-waist-look-to-more-protein/#sthash.S1tf7X7i.dpuf
  7. Halton TL, Hu FB. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. Journal of the American College of Nutrition 2004;23:373-85. – See more at: http://www.isagenixhealth.net/want-a-smaller-waist-look-to-more-protein/#sthash.S1tf7X7i.dpuf
  8. Lichtenstein AH, Appel LJ, Brands M et al. Diet and lifestyle recommendations revision 2006 A scientific statement from the American Heart Association nutrition committee. Circulation 2006;114:82-96. – See more at: http://www.isagenixhealth.net/want-a-smaller-waist-look-to-more-protein/#sthash.S1tf7X7i.dpuf
  9. Institute of Medicine (US), Institute of Medicine (US). Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids. Natl Academy Pr, 2005. – See more at: http://www.isagenixhealth.net/want-a-smaller-waist-look-to-more-protein/#sthash.S1tf7X7i.dpuf
  10. Katsanos CS, Kobayashi H, Sheffield-Moore M, Aarsland A, Wolfe RR. A high proportion of leucine is required for optimal stimulation of the rate of muscle protein synthesis by essential amino acids in the elderly. American Journal of Physiology-Endocrinology And Metabolism 2006;291:E381-E387. – See more at: http://www.isagenixhealth.net/want-a-smaller-waist-look-to-more-protein/#sthash.S1tf7X7i.dpuf
  11. Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight management, and satiety. The American journal of clinical nutrition 2008;87:1558S-61S. – See more at: http://www.isagenixhealth.net/want-a-smaller-waist-look-to-more-protein/#sthash.S1tf7X7i.dpuf
  12. Rennie MJ. Anabolic resistance: the effects of aging, sexual dimorphism, and immobilization on human muscle protein turnover This paper is one of a selection of papers published in this Special Issue, entitled 14th International Biochemistry of Exercise Conference-Muscles as Molecular and Metabolic Machines, and has undergone the Journal’s usual peer review process. Applied Physiology, Nutrition, and Metabolism 2009;34:377-81. – See more at: http://www.isagenixhealth.net/want-a-smaller-waist-look-to-more-protein/#sthash.S1tf7X7i.dpuf
  13. Westerterp-Plantenga MS, Nieuwenhuizen A, Tome D, Soenen S, Westerterp KR. Dietary protein, weight loss, and weight maintenance. Annual review of nutrition 2009;29:21-41. – See more at: http://www.isagenixhealth.net/want-a-smaller-waist-look-to-more-protein/#sthash.S1tf7X7i.dpuf
  14. Frestedt JL, Zenk JL, Kuskowski MA, Ward LS, Bastian ED. A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study. Nutr Metab (Lond) 2008;5:8. 

 

Why Some Runners Struggle to Lose Weight

One of the main reasons people start running is to lose weight. But too often for a variety of reasons they’re unable to shed the unwanted pounds. If you’re looking to make running work for you, there are a few steps you can take based on scientific research to help ensure you get results.

This “runner’s conundrum,” as it’s often called, has a lot to do with the fact that runners generally overestimate how many calories they burn (1). They spend long hours and endless miles thinking they’ve burned up a ton of calories, yet don’t realize that the running itself doesn’t burn that much. Then, they follow that up with overeating – and underestimating how many calories they’ve eaten.

But through practices such as upping exercise intensity, practicing mindful eating, and sticking to a plan, experts say you can finally make running work for you.

Intensity Matters 

Running, especially when done at varying intensities, or interval style, creates the greatest metabolic and caloric burning effect (2). Incorporating sprint interval training into your runs uses all of the body’s larger muscles and elevates oxygen consumption through the varying segments of peak running speed. This type of training positively affects cardiovascular endurance and body composition of both men and women; however, men were found to respond more favorably (3).

Sprint intervals will also temporarily increase your metabolism, which helps to shed more calories as you exercise. The downfall? You might be extra hungry after a run laced with sprint intervals. So combat this by eating healthy, complex carbs pre-run followed by post-run whey protein and water (4,5). The additional whey protein will increase your satiation (making you feel less hungry) and decrease your probability to overeat post-run.

Mindfulness

A simple key to becoming mindful is slowing down, but not when you’re running, of course! When you slow down your eating, you become more in touch with how you are feeling while you eat (1). You get to check in and ask yourself questions such as, “Am I really that hungry? Do I really need to have that last piece? Have I had enough water? Would a run or walk be the best solution to de-stress right now?” Give yourself the time to feel, chew, and think while eating. Your body will be able to communicate more clearly when it is full. And, although we have the Internet tethered to our wrists, eat without your computer or television around you, and you’ll become aware of every nourishing bite.

Moreover, recent studies have found that individuals who are not mindful about what they’re eating tend to underestimate the calories they ate by 50 percent. On the other hand, those practicing mindfulness are found to be more able to conquer pathological eating behaviors like binge eating and also reduce their total caloric intake (1,6). Basically, all this proves that slowing down might just speed up results!

Try a Isagenix Cleanse Day

You can also cleanse the pounds off. Isagenix-style Cleanse Days combine intermittent fasting and drinking the herbal beverage Cleanse for Life. Especially when combined with endurance exercise like running or cycling, a dietary regimen that includes Cleanse Days certainly can accelerate weight loss.

According to a study that paired alternate-day fasting with endurance exercise (stationary bikes and elliptical machines), the combination led to superior changes in body weight and body composition (7). Together cleansing and exercise helps to positively change body composition more readily than either alone. Try scheduling your Cleanse Days on your rest days or easy-run days and see how you feel. This might be the ticket to better weight loss for you.

Sticking to it

Running for weight loss takes serious dedication and the ability to stick with it. Yes, barriers such as inclement weather, injuries, and poor motivation exist, but runners can handle these hurdles by tweaking behaviors. To improve long-term weight-loss success, start with figuring out which foods are best for your body, how many calories you really need, and planning meals in advance (8,9). So when a rainy day comes along or if you do happen to get injured, you will be prepared for success without panic.

Finding an accountability partner or coach can help you too. This holds especially true for women and obese individuals setting out to lose weight, with studies showing that accountability partners improved their follow-through and helped them achieve their weight-loss goals (10).

One Foot in Front of the Other

In sum, if you’re thinking that running is an excellent way to burn more calories, you are right. Now you have the tips, that when paired with a healthy lifestyle and convenient products like those from Isagenix, you can work to ensure your weight-loss success. And although you run to lose weight, don’t forget that running also improves muscle tone, cardiovascular endurance, bone density, and provides the release of endorphins that make you feel good (1, 11-13).

Referances

  1. McDowell D. Get in the Lean Lane: Want to lose weight, get in shape, and run your best ever? Here are 50 ways to get there. Runner’s World. 2012.
  2. Boutcher, SH. High-Intensity Intermittent Exercise and Fat Loss. J Obesity. 2011.
  3. Hazell TJ, Hamilton CD, Olver TD et al. Running sprint interval training induces fat loss in women. Applied Phys Nutri and Meta. 39(8), 944-950.
  4. Ormsbee MJ, Bach CW, Baur DA. Pre -Exercise Nutrition: The Role of Macronutrients, Modified Starches and Supplements on Metabolism and Endurance Performance. Nutrients. 2014: May 6.
  5. Beelen M, Burke LM, Gibala MJ. Nutritional strategies to promote post exercise recovery. J Sport Nutr Exerc Metab. 2010: Dec 20(6):515-32.
  6. Olson KL, Emery CF. Mindfulness and Weight Loss: A Systematic Review. Psych Med. 77(1), 59-67. 2015.
  7. Bhutani S, Klempel MC, Kroeger CM, Trepanowski JF, Varady K. Alternate day fasting and endurance exercise combine to reduce body weight and favorably alter plasma lipids in obese humans. Obesity. 2013.(21)1370-1379.
  8. Van Dillen SM, Noordman J, Van Dulmen S, Hiddink GJ. Setting goal and implementation intentions in consultations between practice nurses and patients with overweight or obesity in general practice. Public Health Nutr. 2015: 5:1-9.
  9. Mastellos N, Gunn LH, Felix LM, Car J, Majeed A. Transtheoretical model stages of change for dietary and physical exercise modification in weight loss management for overweight and obese adults. 2014 Feb 5;2.
  10. Venditti EM, Wylie-Rosett J, Delahanty LM, Mele L, Hoskin MA, Edelstein SL & Diabetes Prevention Program Research Group. Short and long-term lifestyle coaching approaches used to address diverse participant barriers to weight loss and physical activity adherence. Int J of Behav Nutri and Phys Activity. 11(1), 16.
  11. Goode T, Roth DL. Factor analysis of cognitions during running: Association with mood change. J Sport and Ex Psyc. 1993:  15, 375-375.
  12. Hansen M, Nielsen RO, Videbaek S et al. Does running with or without changes in diet reduce fat mass in novice runners?: A 1-year prospective study. Sport Med Phys Fitness. 2015: Mar 13.
  13. Hopkins M, Gibbons C, Caudwell P, Hellström PM, Näslund E, King NA et al. The adaptive metabolic response to exercise-induced weight loss influences both energy expenditure and energy intake. Euro J of Clin Nutri. 68(5), 581-588.

Nutrient Timing with Isagenix For Athletes

Nutrient timing with Isagenix products can give athletes an edge over their competition.

For athletes, when you eat may be nearly as important as what you eat. Nutrient timing is a popular concept among athletes and fitness gurus and refers to the timing of meals and supplements in relation to workouts. By strategically eating certain things at certain times, top athletes and fitness competitors can gain an edge over their competition.

Nutrient timing strategies will be different from athlete to athlete, depending on their goals. Here is a breakdown of how Isagenix products and nutrient timing can be a competitive advantage for different types of athletes:

Bodybuilders/Fitness Competitors

Bodybuilders and fitness competitors strive to build large, well-defined muscle groups that are in optimal proportion to one another. Gains in strength and muscle mass result from the rebuilding of muscle that is torn and damaged during intense workouts, and the body needs protein for this to happen. Because blood flow to the muscles increases during training, the best time for eating protein is as close to the end of a workout as possible—known as the “protein window” (1). Bodybuilders should look to consume around 30-40 grams of protein within 30 minutes of finishing a workout.

Remember, not all protein sources are created equal. IsaLean Pro is the ideal post-workout protein source for many reasons. Not only does it contain the perfect amount of protein at 35 grams, but it supplies whey protein, which is digested and absorbed more quickly than other sources (2). Whey’s amino acids rapidly enter the blood and reach the muscles so that they can initiate growth and recovery right away. In addition, the carbohydrate in IsaLean Pro will work with the protein to stimulate an increase in levels of insulin. Extra insulin after exercise encourages storage of simple sugars in the form of glycogen that will fuel activity for the next weight-training session.

Even though the post-workout period is the best time for getting protein to the muscles to fuel growth, protein should be eaten throughout the day as well. Protein is used for many other things aside from just mending and building muscle, including being a major structural component in all cells in the body and necessary for the formation of red blood cells.  When protein is needed by the body between meals, it’s taken from muscle, which can result in muscle loss. To avoid this, consume high-protein meals throughout the day such as IsaLean and IsaPro shakes.

Using antioxidant supplements to help speed muscle recovery is another favorite strategy used by bodybuilders. By consuming products rich in antioxidants before a workout and directly after, they can give their bodies the best chance to fight the free radicals created by exercise-induced stress. Ageless Actives is a great product for supplying the body with antioxidants such as resveratrol and CoQ10. CoQ10, in particular, has been shown in studies to reduce oxidative stress caused by exercise, which can help speed muscle recovery. The form of CoQ10 used in Ageless Actives is ideal because it’s eight times more absorbable than the dry powdered forms used in most other antioxidant supplements.

High-Intensity Athletes (Football Player, Sprinter, etc.)

High-intensity athletes are similar to bodybuilders in that they aim to build strength. But unlike bodybuilders, who are more interested in proportion and appearance, high-intensity athletes are trying to become more powerful so that they can improve quickness, agility, and technique.

Like bodybuilders, high-intensity athletes need to maximize muscle growth and recovery. They should make use of the 30-minute “protein window” in addition to eating three-to-four high-protein meals and snacks throughout the day. To help speed muscle recovery after training sessions, high-intensity athletes will also want to use an antioxidant supplement such as Ageless Actives before and after they exercise.

What differs between the strategies of high-intensity athletes and bodybuilders has to do with carbohydrates. Both need simple sugars after their workouts to spike insulin for replacing glycogen stores for later activity (3). However, high-intensity athletes tend to place a higher priority on eating more complex carbohydrates, because short bouts (usually taking place over a period of less than 30 seconds) of explosive exercise are their main focus. The body mostly draws on carbohydrates during these repeated, explosive bouts. Bodybuilders, on the other hand, will use glycogen stores to lift weights, but their cardio sessions are more fueled by fat because they often tend to be more slow and sustained. So, for high-intensity athletes such as sprinters and football players, there is a much higher reliance  on carbohydrates to fuel nearly everything they do, making it especially important for them to use carbohydrate timing as a strategy to improve athletic performance.

Endurance Athletes (Swimmer, Runner, Cyclist, etc.)

The goals of endurance athletes are different than that of bodybuilders or high-intensity athletes. Cyclists and marathon runners, for example, expect to improve performance by increasing stamina. Traditionally, endurance athletes have not placed the same degree of emphasis on protein intake and timing as other types of athletes, because of their concern that too much muscle will be gained causing them to be heavier and less efficient at their sport. Unfortunately, this view has been harmful to endurance athletes of the past because protein does so much more than just stimulate muscle growth. Repetitive movements and long strenuous training sessions are hard on the bodies of endurance athletes. By ingesting optimal amounts of protein and strategically using the concept of protein timing to enhance performance, endurance athletes can benefit from faster and more efficient recovery of muscles allowing them to have more frequent and higher quality training sessions.

Unlike bodybuilders and high intensity athletes, endurance athletes rely on carbohydrate timing as a strategy for delaying fatigue and improving performance. Endurance athletes use both carbohydrate and fat to fuel their activity, but since they are often moving for hours at a time without a break, their glycogen stores will eventually become depleted.

To increase the amount of glycogen stored in their muscle, endurance athletes often do something called “carbohydrate loading.” Carbohydrate loading involves trying to maximize glycogen stores by eating a large amount of carbohydrate in the days leading up to an endurance race, and by also taking advantage of the 30 minute-post workout window to rebuild lost glycogen.

Another advantage of consuming carbohydrate during and after training is that the stress hormone cortisol will be reduced, which helps prevent excessive suppression of the immune system that can occur as a result of prolonged and strenuous exercise (4,5). IsaLean Shake makes for a great meal replacement for endurance athletes. But instead of the two scoops as typically recommended, endurance athletes should use three scoops for about 36 grams of protein and 36 grams of carbohydrate. In addition, they should supplement with antioxidants to manage oxidative stress and support the immune system.

The Recreational Athlete

Because recreational athletes only work out one or two times a week, their bodies aren’t prepared to cope with the physical consequences of hard exercise. They are at increased risk of suffering from muscle soreness, damage from oxidative stress, and longer recovery times because they have not adapted defenses to deal with these things. It may seem that because they are not exercising as often as other types of athletes, their needs would not be as high. This is not true. Like other athletes, they should consume carbohydrate and protein in the 30-minute post exercise window. Particular attention should be placed on antioxidant consumption to help prime their defenses to hasten muscle recovery.

Nutrition is a critical aspect of any athlete’s training regimen. This fact continues to be recognized among college teams and even professional sports, who are now including nutritionists and dietitians on their staff. Athletes must receive quality nutrition to perform optimally and prevent injury. Nutrient timing in combination with high-quality products that Isagenix has to offer is a sure way for competitive athletes can to be at the top of their games.

Referances

  1. Phillips SM et al. The role of milk- and soy-based protein in support of muscle protein synthesis and muscle protein accretion in young and elderly persons. J Am Coll Nutr. 2009 Aug;28(4):343-54.
  2. Hulmi JJ et al. Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein. Nutr Metab (Lond). 2010 Jun 17;7:51.
  3. Acheson KJ et al. Protein choices targeting thermogenesis and metabolism. Am J Clin Nutr. 2011 Mar;93(3):525-34. Epub 2011 Jan 12.
  4. Champagne CD, Houser DS, Costa DP, Crocker DE. The effects of handling and anesthetic agents on the stress response and carbohydrate metabolism in northern elephant seals. PLoS One 2012;7:e38442.
  5. Betts JA, Stokes KA, Toone RJ, Williams C. Growth Hormone Responses to Consecutive Exercise Bouts with Ingestion of Carbohydrate plus Protein. Int J Sports Physiol Perform 2012.