Jamie Eason shares some great ab moves on Oxygen Magazine Online
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Snacking ~ The Fun and Healthy Way
August 22, 2011 By Leave a Comment
These days it is so hard to “snack” and keep it healthy and fun. I love to give myself a treat now and then but am always searching for something that won’t be a “bad” snack. Here is some great snacking info I found in Oxygen Magazine.
Morning Snack:
Nutrient Breakdown: Carbs (40%), Protein (30%), Fat (30%)
Snacking Goal: Boost your energy level and glycogen stores.
Are you at the gym before the crack of dawn? You don’t want to run on empty and risk early fatigue from low blood sugar levels. Research shows that the best way to mitigate that is to eat a small meal rich with carbohydrates that do not spur a spike in blood sugar. Because low-glycemic carbs elicit a lower blood sugar response, they may boost the body’s use of body fat for energy.
Translation: You can burn more fat if you eat muesli with low-fat milk before a morning workout instead of a bowl of cornflakes. For those who don’t work out before breakfast, reserve this snack for midmorning to keep your blood sugar and energy levels up and to maintain your muscle glycogen stores for activity later in the day.
Try:
- 1 slice whole-grain bread with 1 tbsp natural peanut butter + 1 cup protein-fortified skim milk
- 1/2 cup whole-grain cereal + 1 cup low-fat milk + 1/2 cup blueberries
- 1 packet plain oatmeal made with 1 cup low-fat milk + 1/2 cup chopped walnuts
Afternoon snack:
Nutrient Breakdown: Carbs (40%), Protein (30%), Fat (30%)
Snacking Goal: Calm your cravings, restore glycogen levels.
Hitting the 3:00 p.m. energy slump can be avoided by snacking two hours after lunch. Doing so has many benefits: It will keep your blood sugar stable, which is key to preventing a dash to the vending machine later – and it will also facilitate muscle recovery and keep glycogen levels up. “A snack that contains fiber, some protein and healthy fat slows digestion and provides more of a time-release supply of energy, rather than a big gush at one time (like from sweets or starchy snacks),” Chernus says.
Try:
- 1 medium whole-grain tortilla + 2 tbsp hummus + 2 tomato slices + 4 cucumber slices + 1 oz tuna (optional)
- 1 small pita, 3 oz chicken breast, 1/2 cups cucumber slices, 1 slice tomato
- 1/2 cup whole-grain couscous + 4 ounces cubed tofu + 1/2 cup broccoli + 1 tsp olive oil + 1 tbsp balsamic vinegar
Preworkout Snack:
Nutrient Breakdown: Carbs (60%), Protein (20%), Fat (20%)
Snacking Goal: Energize your workouts.
Rev up your workout energy in two ways: Eat a carb-rich snack within an hour or two before you exercise and you’ll be able to exercise harder and consequently burn more calories. “Preworkout snacks should be light, easily digested and lower in fat – so there is no decrease in blood flow to the muscles,” Gerbstadt says. Secondly, drink water before you go. The American Council on Exercise (ACE) suggests drinking 16 to 20 ounces of water to prevent dehydration and improve performance.
Try:
- 3 rye crisp crackers with 1/2 cup low-fat cottage cheese + 1 small piece of fruit
- 1/2 whole grain English muffin, 2 tbsp hummus, 1/2 cup fresh berries
- 1 cup vegetable soup + 3 small whole-grain crackers + 1/2 cup applesauce
Postworkout Snack:
Nutrient Breakdown: Carbs (60%), Protein (30%), Fat (10%)
Snacking Goal: Repair and jumpstart muscle recovery.
Known in bodybuilding circles as the “window of opportunity,” this is a prime time to snack. That’s because within 15 minutes of completing your workout, your muscles are like sponges waiting to refill their glycogen stores. So for effective rebuilding and recovery of muscles, eat a carb- and protein-rich snack that’s very low in fat. After a 30-minute workout, Gerbstadt recommends “combining a mixture of different types of high-carb foods like fruits, whole-grain breads and pastas with high-protein foods like lean meat, low-fat cheese, yogurt and whey protein.”
Try:
- 1/2 cup non-fat chocolate milk, 1 slice whole grain bread, 1 tbsp natural peanut butter
- 1/2 oz parkt-skim mozzarella, 1 oz turkey breast, 1 6-inch corn tortilla, 2 tbsp salsa
- 1 1/2 oz roasted unsalted soy nuts + 1 medium fresh orange
- Red Recovery Shake: 1 cup skim milk + 1/2 cup strawberries + 2 scoops whey protein powder
Bedtime Snack:
Nutrient Breakdown: Carbs (30%); Protein (50%), Fat (20%)
Snacking Goal: Tame cravings and prevent muscle breakdown.
Cap off your day with this optional mini-meal if you are genuinely hungry after an active day. At night, eat a snack that is made up mostly of high-quality protein. “Protein-rich foods supply ready amino acids for repair of muscle during sleep – and rest is when muscle repair occurs,” Gerbstadt says. Foods with casein, a primary protein in dairy products, are a good choice as they provide a slow release of amino acids into the bloodstream, which builds muscle and can prevent muscle breakdown overnight.
Try:
- 1/2 cup low-fat cottage cheese + apples slices
- Fruity Milk Shake: 1 cup low-fat milk + 1 scoop whey protein powder + 2 strawberries + 1/4 cup blueberries
- 1 low-fat string cheese + 1 small pear
Turn a Banana Into a Power Snack:
Portable and potassium-packed, there’s no denying that a banana is a healthy food. But a single banana may not provide the ideal mix of macronutrients to support your body-shaping goals.
Upgrade it to a super snack anytime of the day by adding the following foods to it:
- Morning: 1 medium banana + 1 tbsp natural almond butter + 1 cup water
- Afternoon: 1 medium banana + 3/4 cup low-fat cottage cheese +1 cup water
- Preworkout: 1 medium banana + 1 cup skim milk + 1/4 cup strawberries + 1 scoop whey protein
- Postworkout: 1 small banana + 1 slice whole-grain bread + 1 slice low-fat cheese + 1 cup water
- Bedtime: 1 small banana + 1/4 cup nuts (almonds, walnuts or pistachios) + 1 cup water
Ab Workout
June 22, 2011 By Leave a Comment
I love Oxygen Magazine and Jamie Eason!
Tighten your core with these three effective abs moves from Jamie Eason!
Workout your abs with Oxygen fitness model and columnist Jamie Eason! Her personal no-equipment abs workout will sculpt your midsection and challenge your abs. Try her favorite moves today!
Ab Workout
June 22, 2011 By Leave a Comment
I love Oxygen Magazine and Jamie Eason!
Tighten your core with these three effective abs moves from Jamie Eason!
Workout your abs with Oxygen fitness model and columnist Jamie Eason! Her personal no-equipment abs workout will sculpt your midsection and challenge your abs. Try her favorite moves today!
Sexy Abs ~ Get them at Home
May 23, 2011 By Leave a Comment
Five moves and four weeks to one stunning set of abs.
| Fab Abs at Home |
 Chiseled abs are like a million-dollar salary: wanted by many, possessed by few. That’s where Oxygen comes in; pair this workout with a clean diet and solid cardio plan, and you’ll be one step closer to the flat, defined tummy you dream about. And after all, a six-pack is much more satisfying than six digits – or in the very least, more attainable. What you’ll need: an exercise mat and a dumbbell (or medicine ball) What to do: three sets per exercise, resting up to 45 seconds between sets When to do it: up to three times per week for results in under a month See the rest at Oxygenmag.com |
EAT FAT TO LOSE FAT!
May 2, 2011 By Leave a Comment
No, it’s not an oxymoron. Avocados contain the right kind of healthy fats that can help you get lean, healthy and strong.
| Your Fit Fat |
By Monique Ryan, MS, RD With a smooth and creamy texture, avocados have aptly earned the nickname the “butter pear.” But don’t let their misleading moniker fool you into thinking that avocados are too rich to be a regular part of your clean eating diet. The truth is, this nutrient-packed (though fatty) fruit works wonders for your waistline and nearly every other part of your body, too. Here, the many ways in which this fat works for you, not against you.Builds muscle. Dietary fat performs many essential functions in your body, and one of them is the production of testosterone, a main trigger in muscle growth. Strengthens bone. Dietary fat is needed for the production of estrogen, a bone-building hormone. One cup of avocado slices also provides 44 milligrams of magnesium, a mineral essential to bone health. Researchers at the University of Tennessee found that for every 100-milligram increase in magnesium, there was a two-percent increase in bone density. Avocados are also a good source of the bone-builder, vitamin K. Keeps you slim. Healthy fats promote a feeling of fullness between meals and snacks. By controlling hunger, you will reach your fat-burning goal faster as you stay within the proper caloric range. Protects your peepers. Avocados are high in free-radical-fighting plant pigments called carotenoids. Lutein and zeaxanthin specifically protect your eyes from age-related vision diseases. From Oxygen Magazine ** |
EAT FAT TO LOSE FAT!
May 2, 2011 By Leave a Comment
No, it’s not an oxymoron. Avocados contain the right kind of healthy fats that can help you get lean, healthy and strong.
| Your Fit Fat |
| By Monique Ryan, MS, RDWith a smooth and creamy texture, avocados have aptly earned the nickname the “butter pear.” But don’t let their misleading moniker fool you into thinking that avocados are too rich to be a regular part of your clean eating diet. The truth is, this nutrient-packed (though fatty) fruit works wonders for your waistline and nearly every other part of your body, too. Here, the many ways in which this fat works for you, not against you. Builds muscle. Dietary fat performs many essential functions in your body, and one of them is the production of testosterone, a main trigger in muscle growth. Strengthens bone. Dietary fat is needed for the production of estrogen, a bone-building hormone. One cup of avocado slices also provides 44 milligrams of magnesium, a mineral essential to bone health. Researchers at the University of Tennessee found that for every 100-milligram increase in magnesium, there was a two-percent increase in bone density. Avocados are also a good source of the bone-builder, vitamin K. Keeps you slim. Healthy fats promote a feeling of fullness between meals and snacks. By controlling hunger, you will reach your fat-burning goal faster as you stay within the proper caloric range. Protects your peepers. Avocados are high in free-radical-fighting plant pigments called carotenoids. Lutein and zeaxanthin specifically protect your eyes from age-related vision diseases. From Oxygen Magazine ** |
Challenge Your Core
May 2, 2011 By Leave a Comment
Challenge Your CoreValeo Body Ball (65 cm)
Love side planks? This twist on the popular move will strengthen your abs, improve your balance and leave you feeling empowered!
Challenge Your Core
May 2, 2011 By Leave a Comment
Challenge Your CoreValeo Body Ball (65 cm)
Love side planks? This twist on the popular move will strengthen your abs, improve your balance and leave you feeling empowered!
