News, Recipes & Workouts — eating habits

The Great Diet Debate

The only topic that’s debated more than the current presidential election is weight loss and workouts. It seems everyone has something to say on these topics. Despite there being a diet for every minute of the day and a new workout popping up by the second, Americans are gaining weight and becoming less fit. Have you ever wondered which diet provides the best weight loss, and do they all help you burn off fat?

Most of us get overwhelmed at the mere thought of which one to pick. From Paleo to Pilates, there is misleading information, all of which stops us from losing weight and getting into shape. All the while increasing our stress levels and sending us into a downward spiral, which is never productive when it comes to making the decision to improve our health. How are we supposed to sort through all of this misinformation so we can lose weight and get into shape?

Keep It Simple And Stick To Science

I've been where you are, so I know firsthand how depressing it feels to try every workout and diet you read about, only to end up gaining weight, leaving you feeling even more hopeless after starving yourself and practically living in the gym. I over-exercised, lived in the gym, drank vegan shakes non-stop, yet was 40 pounds overweight.  

My 360° turnaround occurred when I worked at the WWF (World Wrestling Federation) as an apprentice alongside Dr. Fred Hatfield. Dr. Hatfield was doing research to test bodybuilding programs that included diet, exercise, and supplements to see what did and didn't work.

The results were shocking. Most of what I was doing to try to lose weight was all wrong. I worked out way too hard ,and for too long (a CrossFit kind of workout) — yes, that’s possible, and I ate too much healthy food — yes, that's possible as well.

The Top Mistakes I Made

I drank the wrong kind of protein shakes (I used to drink vegan), and like any gym rat, I drank a lot of them. I didn't realize that it wasn’t the right kind of protein for losing weight and boosting my sluggish metabolism. Besides, they tasted disgusting.

Vegan shakes are not a complete protein, meaning they lack the essential amino acids to be called complete and therefore will not have the metabolic boosting benefits of a high-quality Complete Whey Protein.

I lived on cereal bars. Like most moms, I need portable good-for-you food that I can eat on-the-go. What I didn’t realize was how little protein these tiny little bars contained, or how many carbohydrates and sugars they were filled with. To make a long story short, my health habits were killing my weight loss.

Combined with working out too long and too hard, I was ravenously hungry which sent me straight to my health halo foods. They only served to jack-up my sugar and stop my weight loss. In the end, it was an all day struggle with food.

I had my aha moment of what I was doing and got where I was when I was 40 pounds overweight (that’s a lot on my little frame). I needed to start doing things differently if I wanted to transform my body. This was how the Metabolic Boosting Weight Loss System was created. I needed a simple system that helped me to lose weight and develop healthier habits.

Collaboration With Dr. Hatfield

Everything I thought I knew about weight loss was all wrong. As I mentioned earlier, I learned that while working alongside Dr. Hatfield. 

We tested all sorts of programs from the American Heart Association Diet and Exercise Plan to the program the WBF (a division of the WWF called World Body Building Federation) was about to launch that was then called thermogenics. We also tested all of them against each other. Did they cause weight loss the way they said they would?

One of the companies/programs we researched, and I learned a lot about, was called Cybergenics. They explained what to eat and why, and how much and how long to work out. They also provided education on the smart use of safe supplements that helped the bodybuilders muscle up. So I asked myself, "why don’t we have the same type of system to help make losing weight faster and easier?" 

With the aid of Dr. Hatfield, who helped bring these formulas to life with the purest ingredients from the highest quality sources, the LynFit Metabolic Boosting System was born.

Dr. Hatfield was meticulous about combining the right kind of diet, utilizing very specific foods such as lean proteins and fibrous carbohydrates (now called a thermogenic diet) with the smart use of safe supplements to help keep the body properly nourished. More specifically, to help teach the body to burn off stored fat for fuel and to help balance blood sugar levels so hunger cravings wouldn’t overtake the participants while they were trying to lose weight.

Combined with the thermogenic diet were very specific weight lifting circuits, three times weekly (now called metabolic boosting workouts). I was blown away by what I witnessed. In all of my years of working in the gym business, I had never before seen such dramatic results. These were not gym rats. These participants were not fit at all and had no gym or dieting experience. They transformed their bodies, and their lives, in less than a month!

It wasn’t the first time I had seen people achieve results using diet and exercise, but it was the first time I saw people transform their bodies so quickly without living in the gym or adhering to vegan or no-carb diets. And, they did it in less than a month.

While working with Dr. Hatfield, I had the opportunity to rub elbows with some pretty big names in the bodybuilding industry. I made sure I was around them as much as possible, so I could look, listen and learn from them. I can tell you this, the pros work very hard, but interestingly, they spend less time in the gym than amateurs I know who kill their bodies in the gym while paying the physical price of damaged joints and chronic injuries. In the end, they also damage their self-worth and relationships because of their addictive dedication.

I've learned that not all diets and workouts are created equal. It’s just not as simple as calories in and calories out, especially if you have belly fat or you've been overweight. You need to choose your diet based on your goal, not according to which plan allows you to keep eating what you want when you want.

Some workouts and diets work better for weight loss, and others are better for bulk. How do you know? Your results tell all. Success leaves evidence.

How All This Relates To You

Most of us are very emotional when it comes to losing weight and getting fit, and that’s where we fall.

We know that exercise is a must because it strengthens our body, and it’s the best way to reshape, tighten, and tone it. But, it’s your diet that plays the largest role in your weight loss. In fact, 90 percent of your weight loss success comes from what you eat. You can't simply exercise away a bad diet.

Now that we have exercise in proper perspective choose your method of exercise based on science vs. what you want to do for the fastest results.

The good news is that when you see your body transform in front of your eyes and feel the difference, you’ll be hooked immediately. This will make sticking to the plan much easier, and that’s the key to lasting results.

For flexibility — choose Pilates or yoga. or better yet, LynFit Recovery Stretch
For rapid relief from aches and pains — LynFit Recovery Stretch
For sports performance — CrossFit or LynFit Fat Blaster or Metabolic Boosting Workouts
For stubborn weight loss and transformation — When it comes to weight loss, lifting weights is must. But, it's important that you do it in a specific way to elicit metabolic changes vs. bulking up and gaining weight.

NOTE: Weight lifting and certain types of workouts have been proven to make you hungrier and cause stress levels to rise in the body, which makes losing weight impossible. If you're serious about losing weight before Christmas, you'll want to start doing three metabolic boosting workouts weekly. You'll need the right tools, so grab the LynFit Lose 1 Pound Per Day Kit.

Start Here

We all know that dieting stinks, so here is how to do it right. Just about every diet plan agrees with these three simple steps.

• Focus on the power of Complete Protein — Make it your priority
  Complete proteins contain all the essential amino acids your body needs. You also want to choose the complete proteins that have a high PER (protein efficiency ratio). When it comes to losing fat and boosting your metabolism, the kind of protein you choose matters most. Lean Protein will feed the lean muscle tissue and starve the fat, so it leaves. Lean proteins are the best way to build your metabolism and force your body to burn fat. For results you can count on, check out LynFit Complete Whey Protein Shakes and Lean Bars.
  
  
• Track the numbers that matter — Protein and Fibrous Carbs
  Aim for at least one gram per pound of lean body weight per day. Example: If you weigh 150 pounds, but you have 25 pounds of fat, your lean body weight would be 125 pounds. Your goal is to consume 125 grams of lean protein every day. However, you can’t eat it all at once if you’re trying to lose weight and melt fat. You should divide that 125 grams over the span of five meals so you're only consuming the amount of protein that your body can utilize vs. storing it as fat.
  
  Now that you know how much, here is the when. Space meals three hours apart. Begin at 7 a.m. and end at 7 p.m. You can find a complete guide in the Advanced Metabolic Boosting Meal Plan. The best choices when it comes to weight loss and melting fat are:
  
  Whey protein — It helps reduce abdominal fat better than any other kind of protein source.
  White fish — The lighter and whiter the fish, the better for your metabolism. Fish is lower in calories and fat and contains iodine that fuels thyroid function, which fuels your weight loss. White fish is the lowest in fat.
  *NOTE: Salmon is not white fish
  Turkey Breast — Turkey breast is lower in calories. When it comes to the nitty gritty of weight loss, every gram counts.
  
  NOTE: For more information on how much protein you need, and why fish is better, refer to "The Metabolism Solution".
  
  
• Fill up on Fibrous Carbohydrates
  Fibrous carbs are the only food that can be considered unlimited. They burn more calories than they contain. When it comes to losing weight, it can be next to impossible to find foods that can help keep you on track. There are a few miracle foods however that are purported to be negative in calories. These foods essentially contain more water than they do calories and require more calories to utilize them than they hold. Thus, making these foods essentially calorie-free.
  
  Approximately 75 percent of a celery stick is water. The other 25 percent is fiber and other roughage. As a result, this tasty vegetable provides you with far fewer calories than it will take for your body to digest it. In addition to burning more calories than it contains, celery is an excellent source of fiber that can help to keep you feeling fuller for longer, helping you to reduce the urge to snack.
  
  The health benefits of celery don’t end at weight loss. Celery is full of nutrients such as Vitamin C, Vitamin A, and Vitamin K. Further, celery has antioxidant properties that may be able to improve cardiovascular health, reducing your chances of developing hardened arteries (and related heart problems like heart attacks and cardiovascular disease). As a bonus, the fiber content promotes regular bowel movements as well as boosting digestive health more generally. There is even some evidence suggesting that a diet high in celery can improve the appearance of your skin.
  
  You can enjoy celery sticks on their own, or try lightly seasoning them with Mrs. Dash® salt-free instead of salt. You can also dip celery in hot sauce to make a spicy snack, or chop it up for a salad.

If you're truly serious about your weight loss, here is my personal Three-Step Plan to losing weight and developing healthier habits:

1. Be brutally honest with yourself and clearly identify your bad or not-so-healthy habits. Then, eliminate those as quickly as you can. Write them down now.
   Here's my example — I needed to stop working out compulsively and learn to feel my feelings instead of turn to food. There I said it; it's not so bad. In fact, it feels good to say it. I also needed to choose the right kinds of food that cause weight loss vs. weight gain.
   
   
2. Find replacements for your not-so-healthy habits and define your new healthier habits. Write them down now. Then, imagine how much better you'll feel. List all the benefits and rewards of adopting these habits to help inspire change.
   Here's my example — I needed a new doable workout that worked for weight loss that didn’t overwork me and jack up my appetite. I needed to grab and apple or a real protein bar that was lower in carbs and sugar instead of handfuls of trail mix or cereal bars that worked against me. I will feel better and learn to like myself more, and I won’t need to overwork in the gym because I’m eating better. 
   
   
3. Create your Weight Loss Action Plan, starting with just one habit (no more than three) that you really want to implement. Write them down now.
   Here's my example — I will work out on an empty stomach for 30 minutes every day before work. I will drink my shake without adding extra calories (no fruit or almond milk), and take my supplements after I work out. I will drink my coffee black from now on. This was simple and doable, and the rest is history!

If you're serious about transforming your body and your life, focus on these three steps and begin to put them into practice. And remember, nothing will change until you do!

We would love to hear your story. What will you be working on to transform your body and your life?

Getting Back On Track With Your Weight Loss

When it comes to weight loss, "tomorrow" is the most dangerous word in the English language. If you're serious about losing weight, and not seeing the results you'd like, it's time to stop living the way you've been living. The price you pay is very high for the cheap thrill that food gives you. In the end, it might even cost you your health. How you're living today directly affects your tomorrow. So, what will you do differently?

I receive emails seeking advice, all too often, from people with a habit of doing a week or two of strict, metabolic boosting eating and then falling off the weight loss wagon into a pile of cookies or store-bought protein bars. They want to know what they can do to stick to the plan, or should they even try. The first thing I tell them is the reason most people fall is that they think they need to be perfect with their eating. It's important to understand that perfection does not exist. 

Most of us fall because we become too legalistic about our diets. Rather, our diets should be treated as a habit of making better choices, requiring us to decide what our actions will be. This makes us responsible for our actions, and the outcomes.

You know the old saying; "If you keep doing what you've always done you'll just keep getting the same results. To expect anything different is the very definition of insanity." Quite honestly, there is a lot of insanity surrounding the foods that will keep you from reaching your goals. 

Have you ever told yourself; "I'll just have a little"? Sorry to say it, but that little bit is what's stopping you from reaching your goals. 

It's at these very times to remind yourself that perfection does not exist. Focus on daily progress, not daily perfection. You have more control than you think when it comes to making food choices. But if you keep falling off the wagon, it's possible you may need a few tools to help keep you on track.

These tools make losing weight faster and easier because they:

• Help kill hunger and cravings that cause you to fall off-plan
• Boost metabolism by 25 percent, so you burn more calories all day long, even while asleep. This is especially important when you decide to go off-plan because it will help keep you from gaining weight.
• Block cortisol (stress hormones) levels from rising, which helps prevent weight gain in the belly, hips, and thighs. Blocking cortisol is more important than you think. Stress causes your body to produce excess cortisol levels, and the only way to melt belly fat is by reducing these levels. It's not an easy job and the very reason you need to attack belly fat with a 1, 2, 3 punch.

STEP #1: BOOST METABOLISM AND BLOCK CORTISOL LEVELS

STEP #3: AVOID THE AFTERNOON ENERGY CRASH TO ESCAPE CRAVINGS BEFORE THEY BEGIN

Should you find yourself unable to suppress the urge to eat junk food, adopt the 80/20 rule. You're already following it; you just don't know it. 

For the most part, you're eating your favorite foods every couple of weeks — it's inevitable. It's going to happen, and you should expect it. So, the best solution is to plan it ahead of time. If you plan for it ahead of time, you can cheat and still lose weight. Have a little pep talk with yourself. Sit down and tell yourself to try the 80/20 plan. 

On the Advanced Metabolic Boosting Meal Plan, you can eat on plan 80 percent of the time and go off the plan 20 percent of the time and still lose weight. That's the beauty of this plan. In fact, this is the only plan that takes into consideration that you live in the real world, you're human, and that you cheat once in a while.

Planning in advance when you cheat also puts you in control of the binge vs. the binge controlling you. It also changes how you emotionally respond to a binge—no guilt, because it's all a part of your weight loss plan. You'll accept the situation, not struggle in vain against it. You'll eat less and know exactly what to eat, and how much. The scale will go up slightly, but you'll be back on track in no time. 

Although there are physiological consequences to binging on junk food, I'd wager that most of the damage comes from the stress we inflict on ourselves—the internal fight and refusal, which only causes us to binge more. The refusal to accept the inevitable situation, combined with the guilt and shame you're piling on yourself for losing that fight.

Here's what the 80/20 plan get you: Acceptance! You learn to accept things you cannot change. You're no longer fighting a battle you most likely cannot win. 

I can't think of anything harder or more stressful than struggling with food. I've struggled with it my entire life until I learned about the 80/20 rule. 

You can live guilt-free. Guilt about eating junk food can actually cause you to gain weight and depress your immune system. By making a plan to "go off" for a meal as an occasional (1–2 times weekly) deviation from your regular schedule, rather than betraying your body, you remove the guilt. Make a plan, if you plan on losing.

I would encourage you to read this article I wrote previously about how to cheat and still lose weight to keep your metabolism in full swing, and how if you don't, it can alter the physiological effect it has on you. 

As Kelly Clarkson says in her song: "Think Before You Cheat" so you don't hurt your health or destroy a month's worth of dieting. Most of the time it's not worth it anyway. 

So, eat happily, just don't' forget to boost first! 

Superfoods For Super Pain Relief From Rheumatoid Arthritis

Janine Rose refers to her days suffering from rheumatoid arthritis as her Dark, Depressed Days. She remembers not being able to walk to the mailbox or grab a steering wheel because the pain was too excruciating. Her hands became so swollen that she couldn’t do a thing except lie flat and wait for the pain to subside. The fatigue and exhaustion were like nothing she had ever experienced and it took over her life completely; or shall we say, killed any life that might have been.

She already knew the cause was rheumatoid arthritis, but that didn’t make it easier. The sheer amount of medications she had to take had its set of side-effects. Medications that many people don’t have access to because their outrageous cost is financially crippling without insurance. Though treatments for rheumatoid arthritis did bring some relief, it caused her weight to reach an all-time high of 211 lbs. The depression became so severe that all she wanted to do was eat and sleep (read Janine's story HERE). She admits that her horrific eating habits were also contributing to rheumatoid arthritis and also rendering the medications ineffective. The demand for more necessary medications continued, so the vicious cycle continued.

Now it's 8 years later, and the 49-year-old mom has lost 88 lbs. and holding. Janine has managed to keep the weight off despite the fact that rheumatoid arthritis tends to come back to haunt every once in a while. Pain recurrence can set you back mentally and physically and cause your weight to skyrocket if you aren’t careful. Especially if you need to take medications that are known to increase blood sugar levels that cause extreme cravings and water retention. This shows up as excess pounds on the scale that can lead to even deeper depression.

Janine has found a way to do what may seem impossible when rheumatoid arthritis strikes that has kept her on the road to success. She has managed to keep her weight off and is learning to take better care of her health by staying on top of her care. People who are on top of their care tend to do better overall when it comes to keeping the weight off and managing symptoms. 

Janine’s doctor couldn’t be happier that she has managed to keep her weight off and that she has found a way to modify her metabolic boosting workouts, allowing her to continue to exercise. She says the training provides quite a mood boost — something we all know we need when we aren’t feeling well.

Here are some suggestions I gave Janine when her rheumatoid arthritis symptoms came back to haunt her recently. Management, metabolic boosting tips may help you as well if you suffer from rheumatoid arthritis or any pain-related illness.

Sometimes food becomes our only comfort when we are in pain. It’s important to stick to your plan now more than ever when symptoms flare up. Food is the problem, not the solution. Stay tight on your thermogenic eating plan available in The Metabolism Solution.  

Fall is full of superfoods that can do more than delight your taste buds. If you’re not careful, however, you might eat foods that cause weight gain that can trigger inflammation, leaving you feeling worse than you did before you ate the so-called superfoods. Here are some seasonal favorites that contain nutrients that may help lessen the pain associated with any type of arthritis. They also help boost metabolism, making weight loss easier. Try to incorporate these foods and nutrients into your diet to ease pain and keep your weight under control. Maintaining a healthy weight helps prevent additional stress on your joints and your mind. That is a critical step when it comes to managing any pain.

For starters, limit pumpkin and winter squashes. While they are healthy superfoods, they also spike blood sugar levels that can trigger a rheumatoid arthritis attack or increase pain. Don’t be fooled by the health halo claims. If you're trying to lose weight the rules are different when managing any pain, especially arthritis.

A is for Awesome Apples. You already know how much I love apples when it comes to boosting metabolism and melting fat. What you might not know is how good they are for pain relief. Apples are always associated with fall, which brings emotional pleasure. That bright, firm apple is also a healthy rheumatoid arthritis snack. Apples are high in fiber, meaning they fill you up and cut hunger, kill cravings and balance blood sugar — that is key. This makes it easier to maintain your weight or even drop a few pounds. One thing most experts agree on is apples are a great fruit, period.

Because of all the different varieties of apples, they are very versatile in terms of how you can cook with them. You can add them to savory dishes as well as enjoy them as dessert. Try my Apple Whey Crispalicous found in The Metabolism Solution for an irresistibly delicious dessert that helps with your aches and pains.

C is for Curry or Curcumin. Some spices, such as turmeric, are being investigated for potential health benefits. Turmeric is a mild spice that gives Indian curries their characteristic yellow color. In fact, it’s what makes mustard yellow. Curry can be added to fall soups and stews (see the Good for Your Chicken Stew recipe in The Metabolism Solution) to cook healthy foods for rheumatoid arthritis that deliver an anti-inflammatory boost.

Turmeric (Curry) has a mild anti-inflammatory effect. If you’re trying to reduce inflammation, the more ways you can help yourself the better you’ll feel. It's not yet clear how much of the spice is needed to get a measurable effect on rheumatoid arthritis. You need to like it to get enough. That being said, I suggest turmeric from LynFit Recovery Agent instead to ensure your body gets what it needs for pain relief. Using spices is always a healthy way to add flavor and variety to foods when managing pain or your weight. 

Anytime you can use spice for flavor rather than salt, it's a good for metabolic boosting.

G is for Go Nuts. But not all nuts are created equal. While most nuts are an excellent source of heart-healthy unsaturated fats, some nuts, such as walnuts, also contain Omega 3 fatty acids that can fight inflammation. That puts them in the rheumatoid arthritis superfoods category. I like them as a weight loss expert because no one ever overeats on walnuts, but I’ve seen many a woman polish off a bag of pistachios despite the cost. I find it amazing how we never seem to notice the expense of our cheats.

Nuts are also cholesterol-free, making them a healthy snack. Just don't overdo it. Nuts are calorie-dense, so watch your portion size. It's best to stick to a small handful — about an ounce.

The Apple Whey Crispalicious recipe in The Metabolism Solution includes walnuts, so you’ll be getting two superfoods in one snack.

K is for Kale. Kale has traditionally been a cool-weather green, although its nutritional powers make it a year-round favorite and celebrity recently, and for good reason. Like other leafy green vegetables, kale is rich in anti-inflammatory antioxidants and vitamins K and C. It's also high in fiber, making it a great rheumatoid arthritis super-food.

Kale can be cooked, eaten raw in a salad, or baked into crispy kale chips for a healthy on-the-go snack. Try my Kale Chips found in The Metabolism Solution. They are not only good for you; they taste great too. Don’t tell your kids it's kale, or that they are good for you, and they will devour them. That worked for me in my house.

S is for Salmon. If you're on my metabolic boosting programs, you know how I feel about salmon. Coldwater fish such as salmon, sardines, tuna, mackerel, and even anchovies, contain inflammation-fighting Omega 3 fatty acids. Try to have (2) or more 3–4 oz. portions each week. Check out the recipes in The Metabolism Solution. Try them over and over, adding your favorite spices until you find a way to enjoy them.

For fast relief, stick to your plan and drink your Complete Protein Shakes. They also help in healing, which is directly correlated with pain relief. Don’t allow pain to take you off your weight loss game. You shouldn’t suffer either. Try these superfoods, and as always, please keep me posted on your successes. I love to hear about them!