4 Diet Killers
4 Diet Killers
While there are many things that can wreck clean eating these four tend to wreck it without you realizing it.
Agave Nectar – Even though it is a “natural” sweetner agave nectar has been shown to derange liver function and promote obesity. The main reason is because it contains the highest amount of fructose. Even more than high fructose corn syrup.
Gluten Free Snacks – Today it is common to walk down any grocery store aisle and find gluten-free Oreo’s, gluten-free Pop Tarts, you name it. Just because a snack food is gluten-free doesn’t mean it is healthy.
Fat-Free – When fat is removed from a product taste is usually removed. So in order to make up for taste something else has to be added typically sugar, salt, flour, food thickeners, and other food additives. All fat is not bad and the body actually needs fat to function properly. Naturally occurring fat is what you want to eat, the man-made franken-fats are what you want to avoid.
Stevia – Many of the sweetners on the market that contain Stevia, claim that it is natural. But, in order for it to be made into a sugar it has to be processed and have other things added, like sugar alcohols. There is also evidence that artificial sweetners, which includes stevia products, contribute to obesity.
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PNF Member – Ken R.
A Member’s Story…
“I just celebrated my three year anniversary here at Pittsburgh North Fitness and what I can tell you is that the workouts are so different, so unique….they really give you an effective workout. The trainers are great and I’ll tell you one thing if come here you will feel it, but you will look great!” – Ken R.
Never Bulk Up Again
If you are afraid to lift weights because you are afraid of bulking up, you need to look at how you eat.
Women need to lift and need to lift heavy weight. Lifting doesn’t not bulk up women; it is poor choices that bulk up women when they lift. Or as Dwight Schrute from the Office puts it, “False, it’s not lifting weights that makes women bulky. It’s eating cupcakes that makes women bulky.”
As much as you may want to believe that you can go out Friday and Saturday night and eat and drink whatever you please and then burn it off in the gym simply doesn’t work. This is why most people fail to see their body change, at least change for the better. You can blame the workout program, but it is really the food and lifestyle habits that need changed.
This does not mean you can never enjoy your favorite foods or have a drink, but they do need to be controlled. Cheat 20% of the time and you should be fine that means 20% of your weekly calories come from “bad” foods and the other 80% come from “good” foods. Tracking it this way for a week usually reveals that you are only eating clean 50-60% of the time, here lies the problem.
And what about alcohol? Keep it to no more than six drinks a week and you will be fine. (Just don’t go out and buy bigger wine glasses.)
Here are three tips to ensure you never bulk up:
- Eat Clean. This means lean proteins, lots of veggies, good quality carbs such as brown rice, sweet potatoes, and whole-wheat pasta (1 cup serving, not 4) make up 80% of your weekly calories.
- Stop The Latte Habit. Drinking calories is the fastest way to pack on extra weight. Lattes, soda, juices, and sports drinks are loaded with sugar and as little as one or two a day can cause you gain weight.
- Lift Three Days A Week. Three 45 minute strength training sessions that focus on total body movements will create changes in your body cardio can never do. In a short time people will begin to notice that something has changed and ask what you are doing different because you look amazing. And if you still would like to do some cardio go for it, just make sure you always get your three strength workouts in each week.
Stop worrying about bulking and start lifting!
If you are interested in seeing our strength training can change your body, get started with our 6-Week “Strong is the New Sexy” Challenge by clicking the link below.
Recipe of the Week – Grilled Zucchini and Cauliflower Skewers with Feta
These delicious skewers make for a healthy side to accompany any meal. Give them a try!
INGREDIENTS
- 4 large zucchini and summer squash
- 1 head cauliflower, cut into florets
- 8 skewers, soaked in water for 20 minutes
- Extra-virgin olive oil, for drizzling
- kosher salt
- Freshly ground black pepper
- 1/4 c. crumbled feta
- 8 skewers, soaked in water for 20 minutes
DIRECTIONS
- Preheat grill to medium-high. Shave zucchini and yellow squash into long strips using a Y peeler or mandolin. Skewer zucchini, yellow squash, and cauliflower. Drizzle with olive oil and season with salt and pepper.
- Grill, turning occasionally, until vegetables are tender and slightly charred, 10 to 12 minutes.
- Crumble with feta.
Recipe Resource: http://www.delish.com/cooking/recipe-ideas/recipes/a43682/zucchini-cauliflower-skewers-feta-recipe/
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Weekend Warrior Workout – April 7th, 2017
5 Rounds
20 Yard Tire Flip
20 Yard Farmer’s Carry
Enjoy!
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Recipe of the Week – Blueberry Espresso Brownies
Give these delicious paleo friendly brownies a try.
Ingredients
- 1 Cup Coconut Cream Concentrate MELTED (and a bit leftover for drizzling)
- 3 Eggs
- 1/2 Cup Raw Organic Honey
- 1/4 Cup Organic Cocoa Powder
- 1 Tbsp Cinnamon
- 1 Tbsp Ground Coffee
- 2 Tsp Vanilla Extract
- 1/2 Tsp Baking Soda
- 1/4 Tsp Sea Salt
- 1 Cup Blueberries
Instructions
- Preheat your oven to 325 Degrees F
- Place coconut cream concentrate (coconut butter), eggs, honey, cocoa powder, cinnamon, coffee, vanilla, baking soda, and sea salt together in a mixing bowl
- Use your hand mixer or stand mixer to mix all your ingredients until well blended
- Once ready, fold in your blueberries by hand so you don’t crush them all
- Pour your batter into a greased 9×13 baking dish (grease with coconut oil) or into greased individual mini muffin pans like I did
- Place in the oven and bake for approximately 30 minutes. At about 25 minutes, do the toothpick test and judge how much longer you need
- Remove from oven, let cool
- Once cool, use some melted Coconut Cream Concentrate and drizzle all over your brownies
- Cut and Enjoy
Recipe Source: http://civilizedcavemancooking.com/recipes/desserts/blueberry-espresso-brownies/
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