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Understanding the Fat Burning Zone v. High Intensity Exercise

The fat burning zone is often referenced, and yes it does exist, but most people don’t understand exactly what this means. This concept is that more fat is burned at a lower intensity of training, roughly 60-70% of your max heart rate vs. a higher intensity of training. This is based off of percentages. If you are training at a lower intensity, burning 50% of calories from fat and at a higher intensity burning 35% of fat, part of the puzzle is missing. This piece shows that at a higher intensity, you burn more calories overall.

High intensity training is not always appropriate for everyone for various reasons. Maybe they are new to exercise, recovering from injuries, previous health conditions, etc. For those people able to incorporate high intensity exercise, interval training is a great way to start. Having both low intensity and high intensity exercises in your exercise program is beneficial for your body. Interval training is when you alternate between at least two activities, changing different rates of speed, degree of effort, etc. Each person has a different level which they are able work at. Finding the target heart rate is a good way to monitor the level of effort.

Beginner: This level would appropriate be anyone new to exercise or recovering from injuries. Starting with lower intensity exercise (roughly 60% heart rate) is a good way to ease your body into a routine. Incorporate higher intensity exercise very little the first 2 weeks. At this level, the higher intensity might only be 70-75% of your heart rate. The intervals will change over time, but an example would be to start with 4 min low intensity, 1 min high intensity and repeat 2-4 times.

Intermediate: This level would be for anyone who has been exercising for a while and ready to step up their program. This interval program would start with a lower intensity (roughly 60% heart rate) and a higher intensity of 80%. Maintain the lower intensity for 2 min and the higher for 1 min. This can be repeated 5 to 10 times.

Advanced: This level would be more for athletes. The interval program would start at lower intensity of 70% and a higher intensity of 90-100% of heart rate max. Maintain 1 min low intensity and 1 min high intensity. This can be repeated 10-15 times. Depending on the type of athlete these ratios will change.

Each person has their own limits and should listen to their body. These are guidelines to interval training, but not the only way to do it. The exercise physiologists at Peak Performance would be happy to set you up with a program right for you.

 

By Corynne Pereira

Recipe of the Week: Egg White Vegetable Muffins

Prep Time: 5 minutes
Cook Time: 30 minutes
Servings: 12

Ingredients:

  • Coconut oil spray
  • 24 Egg whites
  • 1/2 Red bell pepper (finely diced)
  • 1/2 yellow bell pepper (finely diced)
  • 2 cups Fresh spinach
  • 3 Green onions (for topping)
  •  Salt and pepper (to taste)
  • Or try any combination of your favorite vegetables!

Instructions:

  1. Preheat the oven to 350 degrees F.
  2. Spray a muffin tin with coconut oil spray.
  3. Whisk the egg whites together with the salt and pepper in a large bowl.
  4. Stir in the bell peppers and spinach.
  5. Carefully spoon the egg and vegetable mixture into the muffin cups, dividing the mixture equally between the twelve cups.
  6. Bake for 25-30 minutes or until the egg whites are set.
  7. Remove from the oven and let cool for 5 minutes before serving.
  8. Serve warm and topped with green onions. Alternatively, store in the refrigerator.

 

Original recipe can be found here!

 

 

What is the 80/20 Rule for Nutrition?

Often times we tend to struggle sticking to a meal plan or being consistent with our eating. This can be attributed to an abundance of things such as: boredom, lack of discipline, scheduling, etc. A meal plan should be simple and not require you to torture yourself on a day-to-day basis. Yes, eating “clean” may require giving up some of your favorite treats- it requires diligence. However, it should also be something that you learn how to enjoy and fit into your everyday life. This is where the 80/20 rule comes into play.

The 80/20 rule goes under the premise that if you are eating clean and healthy 80% of the time, then it is okay to be not so good or indulge a little the other 20% of the time. The 80% should include whole foods, vegetables, lean protein, and avoiding processed food. Now, this can be easily misconstrued; what the 20% really means is that it should be consumed once per week and not allocating 20% of each day to unhealthy foods. If you have about 21 meals each week (breakfast, lunch, dinner), maybe 3-4 meals are less healthy. Think of this as a more indulgent home cooked meal and not binging on fast food. This “20%” can also be called your “cheat meal.” Sometimes a well timed cheat meal can help you stay on track mentally.

A well timed cheat meal may balance the hunger hormones levels in your body, both of which are correlated with an increase in metabolism and aid in weight loss. One of these hormones, leptin is released into the body as you eat and leaves you with a satiated feeling. When leptin levels are low, ghrelin, the appetite hormone, levels are high. After you eat, ghrelin levels will drop as your digest, helping you feel satisfied. Another benefit of having a cheat meal may be that it gives you something to look forward to.

A meal plan is easy to stick to if you know that Saturday night you can indulge a bit for dinner. If you’re looking for a plan that you can stick to long term or trying to incorporate healthier eating, give the 80/20 rule a shot!

 

By Tyler Palmquist

Fad Diets v. Lifestyle Change

A “fad diet” is a weight loss plan that may over-promises results. These types of diets don’t result in long-term weight loss and are usually not very healthy. You may have heard of some of them or tried one; think of a liquid diet or controlled/limited carbohydrates.

Often times, people are willing to try anything that promises to help them lose weight- especially if it promises to be quick and easy. The main reason for these diets being that everyone wants to look or feel better; or maybe they are worried about developing weight-related diseases. Diets like these are appealing because of their quick fix instead of making the effort to lose weight through long-term changes in their eating and exercise habits.

Your lifestyle is composed of what you eat, how you manage your stress, how often you exercise and more. Lifestyle changes require you to alter these behaviors; whether it is restricting fast food or trying to get 10,000 steps a day. The key is that these habits are maintained as opposed to be a short term fix.

It is important to remember that healthy weight loss is 1-2 pounds per week. Fad diets often promise rapid results which may lead to unhealthy weight loss. Remember, it took time to gain that unwanted weight and it will take time to lose it. Limiting food choices without encouraging a balanced diet is not a healthy way to create lasting changes.

Here are a few simple tips for creating those changes:

  • Don’t skip meals- this includes breakfast!
  • Limit liquid calories- avoid sugary sodas, alcohol, and juices (swap for whole fruits instead)
  • Exercise on a regular basis- the best kind of exercise is exercise that you’ll continue, so choose an activity that you enjoy J
  • Increase daily physical activity- park farther away, take the stairs when you can, work up to taking 10,000 steps per day

 

By Louise Mills-Strasser

Recipe of the Week: Apple Pie Granola Bars

Makes: 20 bars
Prep time: 25 minutes
Cook time: 10 minutes
Per bar: 155 cal, 8 g fat, 19 g carbs, 5 g sugar, 3 g protein

Ingredients:

2 cups rolled oats
1/2 cup shredded, unsweetened coconut
1/2 cup pecans, chopped
1/3 cup dates
1/4 cup coconut oil
1 teaspoon vanilla
1/3 cup honey
1 tablespoon cinnamon
1/2 teaspoon nutmeg
1 cup dried apples, chopped

Directions:

  1. Preheat the oven to 350°F.
  2. Place the oats in a blender or food processor and pulse for 5 to 10 seconds.
  3. On a baking sheet, combine the oats, shredded coconut and pecans and toast in the oven for approximately 10 minutes, stirring after 5 minutes to ensure mixture does not burn. Once golden in color, remove from the oven.
  4. Place the dates in a food processor and blend until they fully combine and form a paste-like consistency.
  5. In a sauce pan over medium heat, combine the coconut oil, honey and vanilla. As the liquid heats up, begin to stir the date paste until it becomes well-combined with the mixture.
  6. In a bowl, combine the toasted oat mixture, chopped apples, cinnamon, nutmeg and hot liquid from the stove. Stir until completely mixed.
  7. Firmly press the mixture into a baking tray lined with parchment paper. Cover with plastic wrap and refrigerate for at least two hours or until bars become firm.
  8. Remove from the fridge and cut into 20 bars. Store in an airtight container at room temperature for more crumbly bars, or in the fridge for firmer bars.

 

You can find the original recipe here.

Member Spotlight: Deanna’s Weight Loss Journey

We love to highlight the success of our members! Here is the story of one client who has been working extra hard this year. Read about her accomplishments and check out her story.

My journey with Louise began a year ago when I realized I had gained 20 lbs while recovering from surgery. I made a life style change with my eating habits and started exercising. Thanks to the awesome, hard working Louise and eating healthier I am down 30 pounds. I have more pounds to lose but I know I can do it with her support.

My journey isn’t over, it is just beginning!

-Deanna S.

Recipe of the Week: Watermelon Fruit Pizza

Prep Time: 10 minutes
Serves: 8

This refreshing fruit dessert pizza recipe swaps classic cookie crust with a healthier watermelon crust. Topped with yogurt sauce, your favorite berries and mint, this fresh dessert can easily be doubled for a party or halved for every day.

Ingredients:

  • 1/2 cup low-fat plain yogurt
  • 1 teaspoon honey
  • 1/4 teaspoon vanilla extract
  • 2 large round slices watermelon (about 1 inch thick), cut from the center of the melon
  • 2/3 cup sliced strawberries
  • 1/2 cup halved blackberries
  • 2 tablespoons torn fresh mint leaves

Directions:

  • Combine yogurt, honey and vanilla in a small bowl.
  • Spread 1/4 cup yogurt mixture over each slice of watermelon.
  • Cut each slice into 8 wedges. Top with strawberries, blackberries and mint.

 

Recipe of the Week: Summer Corn Salad

Prep Time: 5 minutes
Servings: 4

  • 4 ears of corn kernels or 3 cups frozen defrosted
  • 1 can of black beans, drained and rinsed
  • 1 cup diced tomato (or grape tomatoes halved)
  • 3-4 scallions chopped, white and light green parts
  • 1 avocado, diced (wait until ready to eat, ¼ avocado per serving)
  • 1 tbsp. chopped cilantro
  • Juice of 1 lime
  • 1 tbsp. olive oil
  • ½ tsp. sea salt

Directions:

  1. If using fresh corn, bring large pot of water to a boil. Cook corn 10 minutes. Remove and cool completely. Cut corn kernels and put in a large bowl. If using frozen corn, defrost and drain any water.
  1. Add black beans, tomato, scallions, lime juice, olive oil and salt.  Stir to combine and can be served room temperature or chilled.
  1. Add avocado prior to serving to prevent browning. Enjoy!

Nutrition per Serving

  • Calories: 285
  • Protein: 10g
  • Fat: 8g
  • Carbohydrates: 47g
  • Fiber 13g