Two Experts Explain Exactly How to Eat Your Way to Abs AND a Booty

by Robin Barrie | Uncategorized

It’s harder than it sounds — but filling!

Elizabeth Narins
May 15, 2018

Because most people need to consume more food to build a bubbly booty, and less to see sculpted abs, it’s not exactly easy to sculpt an amazing ass and six-pack simultaneously, according to registered dietitian Christopher Tuttle, a certified personal trainer and International Federation of Bodybuilding and Fitness coach.

His best advice for those who seek results ASAP is to focus on one goal at a time: “First build muscle, then cut body fat at a later date while you maintain what you’ve worked for with exercise,” he says, citing the same advice he gives his clients leading up to body-building competitions. Everyone is different, and have different ways of achieving results. Some people like to jog, some people like to lift weights or work out, and others do so by dieting. Of course it also depends on what the goal is, whether it be to lose weight or build muscles. The good thing is there is plenty of info online, so researching the best option for you is completely reasonable. There are also different levels of dedication. I know a few individuals that are just fine with just getting some used exercise equipment and working out lightly at home. Anything is perfectly fine really as long as you set a goal and make sure you diligently work towards it. Here’s how to get own your goals on track:

Eating for An A+ Ass
“If you want to build a butt, you have to lift something,” Tuttle says, referring to body-weight workouts and, once you’re strong enough, squats and lunges with weights. “But you also need to eat adequate calories.”

Amp up your butt workouts without ample food intake, and you’re wasting your time: “You can’t build a butt out of nothing,” says registered dietitian Robin Barrie Kaiden, who’s also a certified personal trainer. “You need to eat protein to build muscle.”

Although protein isn’t dose dependent — you don’t get bigger muscles from eating more meat — Kaiden says if you work out about an hour a day, you need about 1.8 grams of protein per kilogram of body weight — about one gram more than is recommended for the average person, but less than the 2.3 to 3.1 grams of protein per kilogram the International Society of Sports Nutrition (ISSN) recommends for professional bodybuilders. (Just divide your weight in pounds by 2.2 to get your weight in kilograms.)

The source of protein is less important than the quantity: “You just need the grams,” she says, insisting protein bars and powders, which can be convenient, are no superior to whole foods such as fish and chicken.

In addition to protein, which should make up between 15 and 40 percent of your daily calories, you might need more carbs than you think, Kaiden says.

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That’s because your muscles only grow bigger when they have enough fuel to both soldier through weight-training workouts and repair the resulting muscle damage — and carbs are your body’s favorite power source. “You won’t have enough energy to do functional fitness without eating enough carbs,” she says, adding that 40 to 65 percent of your daily calories should come from whole grains like brown rice and oatmeal, which beat processed carbs like white bread and sugary snacks.

Healthy fats — think avocado and olive oil — should make up the last 20 to 40 percent of your calories, since they’re essential to every cell in the body regardless of your gym goals.

If you can’t handle percentage points, just keep it simple. “Eat real food — and more of it than you’d think,” Kaiden says.

And remember that glute gains are made in the gym, not the kitchen. “Even if you eat a perfect diet, your body won’t change,” Tuttle says. For that, you need exercise — and patience. “It could take five months to put on five pounds of muscle,” he says. It’s ever the more reason to start lifting heavy now.. before starting any weight exercise be sure you are using proper lifting shoes and workout gear.

Eating for Abs
Once you’ve built your foundation — strong glutes and hamstrings — you’re ready for phase two: #OperationAbs!

To really see your core muscles pop, Kaiden says, you may need to minimize belly fat. “You can change the shape of your body from exercise alone, but fat loss is mostly about diet,” she says — mostly because it takes so much time and effort to burn enough calories to make a dent in your body’s fat stores.

Although amping up your cardio can help create a calorie deficit, you’ll also need to gradually cut back on starchy foods. (For his clients, Tuttle prescribes meals that consist roughly of 40 percent protein, 30 percent carbs, and 30 percent fat, but recommendations are individualized and range widely, even among professional bodybuilders.)

That said, don’t eliminate carbs altogether — you need it to fuel workouts! — and remember your best intentions to lose belly fat could all be for naught since genetics determine where body fat is stored (and sacrificed): “You can never spot reduce,” he says. Make sure that when you workout you have the right equipment and gear, no baggy clothed and some proper workout shoes by your side.

Lucky for carb lovers, another way to help your core muscles come out is to nip superficial bloating in the bud. Gastrointestinal issues such as constipation and insufficient water intake can also impact the appearance of your belly, Kaiden says.

Eating enough fiber from foods like fruits, vegetables, and whole grains can help you sidestep distention. Most women should shoot for about 25 grams per day, which you can get from about 3 cups of veggies (4 grams each), two pieces of fruit (4 grams each) and one cup of whole grains such as oatmeal or barley (about 5 grams).If your diet falls short in this department, gradually increase fibrous foods as you amp up your fluid intake to three to four liters per day to minimize any initial bloating that proceeds improvements in digestion, she suggests.

It’s also smart to avoid inflammatory foods like processed foods with added sugars, saturated fats, artificial sweeteners, and refined carbs, according to Kaiden. To that end, she recommends keeping sodium intake below 2,000 milligrams per day to prevent fluid retention. “The more real foods you eat, the better off you’ll be,” she says.

The good news: There’s no need to outlaw any specific foods for the sake of awesome abs. “When you can’t eat something, you obsess over it,” says Tuttle, who tells his clients it’s cool give into cravings for carbs or other treats on the weekends. (It’s actually helpful to mix things up, lest the body get used to low-carb, low-calorie living, and slow your metabolism in response, he says — and research on intermittent fasting appears to support the theory.)

If dietary changes don’t appeal to you, there’s always the gym: “Regular, vigorous training can make your core muscles bigger, which expands the surface area of your midsection to distribute fat better and make you look more muscular,” Tuttle says. He recommends moves like hanging leg raises, medicine ball crunches on a Swiss ball, and cable rope crunches. As soon as you can complete more than 50 consecutive reps of any one move, add weight to keep up the intensity, he says.

Timing Meals for Results
Strategically timing meals can keep your energy levels up while strength training FTW or creating a calorie deficit. It all begins with breakfast, which helps you stockpile energy for the rest of the day, Tuttle says.

To that end, he suggests eating four to six small meals rather than just three larger ones: “Eating similarly sized meals with equal amounts of protein at least four times a day can help you maintain muscle mass and promote recovery,” he says. “The gaps between breakfast, lunch, and dinner are just too long,” he says. And as for snacking? “When you fill your car with gas, you don’t get one-fourth of a gallon, you fill up and go.” The same applies to fueling your body with frequent, balanced meals.

When it comes to scheduling food intake around workouts, don’t stress too much. “Eating within a certain time period after your workout won’t make a difference unless you’re training more than once a day,” She say, since evidence of benefits for non-athletes is mixed. “If every meal has roughly the same amount of protein and calories, you don’t have to worry about pre- and post-workout nutrition.”

So you already know working out and eating right is the way to go to a healthy lifestyle, and in med spa bellevue you can get extra tips, advise, and have a relaxing and extra health care with professionals expert in the body and skincare.

The Bottom Line:
If all of this overwhelms you, take it one step at a time. “If you’re doing nothing, then start doing something,” Kaiden says — even if it’s admitting the body you’ve got ain’t all that bad.

Original article can be found here

Calcium for KIDS

by Robin Barrie | Uncategorized

My child is lactose-intolerant. What are some good alternatives for calcium-rich, kid-friendly foods?

According to my nanny who I found at Care.com, (you can find Care.com coupons here, https://www.groupon.com/coupons/stores/care.com) MILK IS A MUST for most kids to grow strong, healthy bones.  It is high in calcium and protein, fortified with vitamins A and D, and contains B vitamins and zinc.  Two cups a day are sufficient for children ages 2-8, while 3 cups are recommended for those 9-18 years old.  If your child has a lactose sensitivity/intolerance/allergy OR simply refuses to drink milk, there are many alternatives to ensure needs are met, another good option for this is to try different remedies at home, which you can easily find at sites like 10naturalhomeremedies.com/ online.

Milk or lactose sensitivity, intolerance, and allergy may not mean that ALL milk products must be avoided.  Some children can tolerate some milk-based products, but not all foods, while other kids can tolerate these milk products in small doses.  Sometimes taking a Lactaid pill before or with a meal can do the trick.  Consult with your Pediatrician or Registered Dietitian before “experimenting” with foods or supplements. Also in alternative medicine blog mankindhealed.com you can find more home remedies, all with natural ingredients for every type of pain, illness, or just prevention and maintaining your body healthy, all easy to make and to use.

The following are the current RDAs (recommended dietary allowances) for calcium for kids:

• Infants 0-6 months:  210 mg
• Infants 6-12 months:  270 mg
• Children 1-3 years:  500 mg
• Children 4-8 years:  800 mg
• Children 9-18 years:  1300 mg

Below is a list of foods and their calcium content in milligrams.  If a combination of these foods is still insufficient to meet your child’s needs, a supplement may be required.  Try offering the below foods (as tolerated) to provide dietary calcium, or contact Robin Kaiden, MS, RD, CDN, CSSD at rkaiden@robinbarrie.dbdodev.com for more information!

DAIRY

• 1 cup skim milk:  301
• 1 cup low-fat fruit yogurt:  345
• 1 ounce part skim mozzarella cheese:  207
• 1 cup Lactaid milk:  500
• 1 cup calcium-fortified soy, rice, or almond milk:  300

GRAINS

• ¾ cup Total Cereal:  258
• 1 cup enriched cornmeal:  483
• 1 cup enriched wheat flour:  423
• 1 packet instant oatmeal:  100
• 1 oz cooked white beans:  161

VEGETABLES

• 1 cup collard greens:  357
• 1 cup Rhubarb:  348
• 1 cup spinach:  245
• 1 cup soybeans (edamame):  261
• 1 cup sweet potato:  88

FRUIT

• 1 cup calcium-fortified orange juice:  300 mg
• 1 medium orange:  50
• 10 dried figs:  169

*** Remember to always carefully read labels as each food product may differ along with their Calcium content.

Back to School

by Robin Barrie | Uncategorized

It’s September and that means back-to-school for the kids!  Healthy balanced meals and snacks are important to fuel their brains and bodies for growth, studying, homework, and activities. from home for fun and recreation, just like with the jumpers from Jumper’s Jungle Family Fun Center, which you can rent to have in your house for an special event or a party, you can use it for exercising for your kids if they are having problems controlling their nutrition and exercise routine if over weight, and with this dynamic tool they will love it, exercise and have lots of fun.

  Try these 12 meals/snack for them and you too!  All are packed with protein and nutrients and are easy to prepare:

1.     Grilled cheese bites:  low-fat cheese on whole grain bread wtih added tomato or spaghetti sauce

2.     Deli roll ups:  turkey/chicken/ham/lean meats layered and rolled up with lowfat cheese around tomatoes or other vegetable, with added mustard to taste if desired

3.     Nut butter balls: mix peanut butter (or almond or another nut butter) in a bowl with cornflakes/whole grain flakes; shape into balls and roll in crushed nuts or graham crackers

4.     Pizza muffin:  Whole wheat English muffin topped with spaghetti sauce and low-fat mozzarella cheese

5.     Fruit smoothie made with chosen milk, yogurt and frozen and/or fresh fruits and ice

6.     Baked apple, center scooped out, stuffed with apricots, peaches, cinnamon served with low-fat vanilla yogurt

7.     Cut up raw or steamed vegetable sticks (celery, carrots, broccoli, green beans, cauliflower, olives, cherry tomatoes, peppers, avocado, cucumbers) dipped in hummus (or white bean or other bean puree) or lowfat yogurt dip (for example Greek yogurt with added spices)

8.     Whole grain waffle topped with low-fat yogurt and fruit

9.     Sandwich sliders:  Tuna, chicken, egg salad, turkey, etc. on mini whole grain rolls

10.  Quick quesadilla:  top a whole grain or corn tortilla with low-fat cheese, beans, and/or chicken, fold in half, microwave or place in toasted oven and top with salsa

11.  Frozen yogurt sandwiches:  place yogurt and sliced fruit between 2 whole grain graham crackers

12.  Yogurt parfaits:  layer yogurt, fruit, granola in a glass or cup and drizzle with honey/agave

The Balanced Barbeque

by Robin Barrie | Uncategorized

With Father’s Day just ending and the 4^th of July right around the corner, it is clear we have entered barbeque season.  We race towards the weekend when we can hang with family and friends, have some fun, get outside, and enjoy the sun.  Backyards and grills become an integral part of summer, where we often grab some steaks, burgers, and cold lemonade.  BBQs are great times to enjoy nature, but can also be occasions to eat lots of high-fat, high-calorie, and high-sodium foods.  A regular dose of cheeseburgers, macaroni and cheese, and apple pie will quickly destroy any dreams of staying slim for the summer months.  BUT don’t worry:  First of all, all items are ok in moderation.  One bite, or one bad meal, will not ruin your waist.  Second, I am going to walk you through all the elements of a BBQ to make sure yours is the best and most balanced for a fun, tasty grilling season.  Let’s start with the main entrée, the protein.  We will tackle the others in following posts.

Powerful Protein:  Hamburgers piled high with cheese and juicy foot-long hot dogs are staples of the typical BBQ, but unfortunately they are packed with calories and fat.  Instead try a leaner meat that provides more protein and fewer calories.  Great options include: grilled chicken breasts (without the skin), ostrich burgers, bison burgers, garden burgers, turkey burgers, or even tuna, salmon, or crab patties.   Grilling turkey sausages instead of beef or pork sausage provides great taste without the added calories and fat.  If you want to keep beef in you BBQ day make sure you get ground beef with less than 10% fat.  Tenderloins, strip steaks, and filets are leaner options, as is pork, the “other white meat”.  Remember:  a healthy serving of protein is the size of your palm, and no bigger than your entire hand if you choose a lower-calorie option such as fish. The garden where the vegetables are taken, has beautiful a heavy duty plant caddy.

Replace chicken wings, ribs, and fatty steaks with skinless chicken breast, fish/chicken and vegetable kabobs, or a salmon or halibut steak.  Grilled shrimp and tuna are also a great alternatives.  Fish can be cooked on the grill, drizzled in olive oil, lemon juice, topped with tomatoes, and peppers, wrapped up in tin foil and cooked on the grill.

Grilling Temperatures:  Cooking food for friends and family can be extremely fun and rewarding, but you never want to risk making your guests ill  It is important that the meat is getting cooked properly and meeting the correct temperature.  Before firing up that grill, make sure you have a working meat thermometer handy to test meat before serving.  Below you will find the internal temperature the meat needs to reach for a minimum amount of time to kill all bacteria and microorganisms.

• Pork, veal, beef, lamb, bison Steak/chops: 145°F for 15 seconds
• Ground meat (hamburger): 155°F for 15 seconds
• Poultry: 165°F for 15 seconds
• Stuffed meats: 165°F for 15 seconds
• Seafood: 145°F for 15 seconds
• Salmon or fish burger:155°F for 15 seconds

Tell us your favorite healthy BBQ recipe!

The Sweet Side of Barbeques

by Robin Barrie | Uncategorized

The 4^th of July is behind us, but the summer barbecue season is still in full swing.  Let’s not forget about the sweet endings.

You don’t have to skip dessert!  For some, a barbecue is not complete without a sweet finish, which brings us to desserts.  Pies and cakes can topple any healthy BBQ or diet plan, so make sure you are providing alternative options throughout every course.  Grilled or fresh fruit topped with fat-free yogurt is a great treat; try pineapple, peaches, mangoes, or papayas on the grill.  Chocolate covered fruit and frozen fruit are also great desserts and snacks.  Instead of serving ice cream, use frozen yogurt with fruit toppings.   Serve large slices of watermelon, cantaloupe, or honeydew, or serve a large mixed berry and fruit salad.  The popularity of this item may surprise you!

Crumble Tip. Instead of making a pie, try a crumble.  It has less sugar and butter, but still tastes great.   When selecting a fruit, choose and in-season berry to make your dessert even more mouthwatering.  The website 20 Low fat desserts has a list of 20 great, low calorie dessert recipes.  Check out the apple fig compote, as it is divine!

Refreshing Drinks:  We have been hit with a heat wave this summer and it is important that there is always enough water and fluids available.  It is common for children and the elderly to not recognize signs of thirst and easily become dehydrated. 

Water Alternatives:  There are many individuals who do not enjoy the taste of water and turn to beverages that contain empty sugar calories:  soda, iced tea, lemonade, sports drinks, and fruit juices.  Here are some clever inexpensive ways to give water a makeover that everyone will love.  Serve pitchers of fruit infused iced water, or “aguas frescas”.  One pitcher could be sliced cucumbers with mint and lime and another with sliced lemon, oranges, andstrawberries.   Click here for a great recipe:  Peach Aquas Frescas.

Remember that BBQs are wonderful summer traditions that can easily be made over into healthy food festivities.  Try these recipes out and let me know what you think.

Share any healthy BBQ recipe that you love!

Buns, Beans, and Macaroni: the BBQ Carbohydrates

by Robin Barrie | Uncategorized

When we think about food served at a BBQ, meat is almost always the first image that comes to mind.  However when you take a closer look, you will notice that the meat is always accompanied by a slew of carbohydrates.  You may see pasta salads, macaroni and cheese, rolls, hamburger and hotdog buns, corn, potatoes, and beans.  Carbohydrates, which include bread products, grains, rice, and starchy vegetables, are an important part of a balanced meal and a successful BBQ.  Nevertheless, healthy, whole grain carbohydrate choices are important. They provide more fiber, vitamins, and minerals, while allowing one to feel satiated faster, stay full longer, and decrease the chance of over eating.

Bread Tip:  Choose whole grain hamburger and hot dog buns for the BBQ.  A great way to reduce carbs is to use only half of a bun with your meat.

 Pasta Salad, hold the Mayo please:  Pasta salad is swimming in hidden calories that’ll hinder you from keeping your summer shape.  Here is great recipe to add to any outdoor festivity that incorporates a whole grain pasta choice and vegetables.

Rainbow Butterfly Pasta Salad

1 cup bow tie whole grain, whole wheat, or rice pasta

3 tablespoons plus 1 teaspoon extra-virgin olive oil

1 cup chopped red pepper

1 cup chopped green pepper

2 medium carrots, shredded (about 1/2 cup)

1 medium yellow squash, chopped

1/3 cup grated parmesan cheese (about 1 ounce)

Salt

Directions:

Cook the pasta as the label directs. Drain and toss with 1 teaspoon olive oil to prevent sticking; let cool.

In a large bowl, toss the cooled pasta with the bell pepper, yellow squash, and carrots. Drizzle with the remaining 3 tablespoons olive oil and toss to coat. Add the parmesan and 1/4 teaspoon salt; toss again and season to taste.

Starchy Vegetables:  Instead of serving a pasta salad or baked potato, substitute a sweet potato or yam as a healthy nutrient rich side.  Roasted corn on the cob or squash are also delicious starchy sides that will satisfy your guests without adding to their waist line.  Try this delectable dish!

Roasted Squash Medley

5 Servings

2 Peeled and Chopped Butternut Squashes

2 sliced white onions

1 chopped Zucchini

1/3 cup Extra Virgin Olive Oil

1 Tbs Salt

1 Tbs Pepper

• Chop up vegetables, squash should be in cubes.  Place all vegetables in a bowl, add olive oil and spice; mix.
• On a baking sheet, lay out the vegetables.
• Grill or bake at 375°F for 20 minutes. Vegetables should be tender.

Beans:  Beans a healthy carbohydrate packed with protein and nutrients, and can be added to many different dishes at an outdoor event.  Instead of a pasta salad, make a bean salad or black bean dip.  Canned beans are certainly convenient for summer cookouts and parties; unfortunately they can be a deceivingly high-calorie side dish.  Make your own flavorful, lighter version with these recipes and tips.

• Start with canned beans like pinto or cannellini, look for the low sodium options, and rinse and drain them; this removes up to 40 percent of the sodium.  Place the beans, flavorings like ketchup, Dijon mustard, and/or fruit juice in a bowl. Transfer the mixture to a baking dish and bake until bubbly.  To add a zing, stir in fresh rosemary or thyme.  Instead of pork fat, add a sprinkle of smoked paprika or some spicy chipotle pepper to create that smoky flavor.

Vegan Baked Beans

Ingredients

• 1 (16 ounce) package dry navy beans
• 6 cups water
• 2 tablespoons olive oil
• 2 cups chopped sweet onions
• 1 clove garlic, minced
• 4 (8 ounce) cans tomato sauce
• 2 tablespoons cider vinegar
• 3 bay leaves
• 1 teaspoon dry mustard
• 1/4 teaspoon ground black pepper
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon ground cinnamon

Directions (10 servings)

1. Place beans and water in a large pot, and bring to a boil. Reduce heat to medium, and continue cooking 1 hour, stirring occasionally, until beans are tender. Drain, and transfer to a large casserole dish.
2. Preheat oven to 300 degrees F (150 degrees C).
3. Heat the olive oil in a skillet over medium heat. Stir in the onions, and cook until tender. Mix in garlic, and cook until golden brown. Mix onions and garlic into casserole dish with the beans. Stir in the tomato sauce. Mix in vinegar, bay leaves, mustard, pepper, nutmeg, and cinnamon.
4. Cover and bake 3 1/2 hours in the preheated oven, stirring frequently and adding water if necessary. Remove cover, and continue baking 30 minute

Post your favorite carbohydrate side recipe!

BBQ Take 2: Grilled Vegetables!

by Robin Barrie | Uncategorized

Vegetables=BBQ

Make your barbeque synonymous with vegetables.  This is a greatway to meet your daily vegetable requirement.  Never let your burger go naked.  Dress it up with lettuce, tomato, grilled onions, zucchini, and pepper.  Encourage friends and family to try their meat on a whole grain bun with grilled eggplant, zucchini, red peppers, and mushrooms with a tapenade spread.   The grill is a great place to cook squash, Portobello mushrooms, asparagus, carrots, and eggplant.  Try the below recipe!

Eggplant and Pepper Tapenade

Ingredients

1 eggplant
2 medium red bell peppers

Slice the eggplant and red peppers and grill for 20 minutes or until the veggies become tender.  Place the grilled eggplant and red peppers into a food processor/blender, mix until it turns into a spreadable paste.  Use this spread on your burgers Instead of mayo or mustard for a healthy low-calorie option that has great taste.

Salad Tip: 
Do not forget to serve a large tossed salad as a side dish at your picnic table.  Mix spinach with sliced strawberries, oil and vinegar with sesame and poppy seeds on top to create a delicious summer salad, see this link for directions:  Spinach and Strawberry Salad.

Do you remember those seasoning and marinade recipes  we talked about before?  Use them on the vegetables to get the pickiest of eaters to gobble down their veggies.

Share your favorite salad or grilled vegetable recipe!