Best Snacks That Keep You Full

If you’ve tried to lose weight and found you’re hungry all the time, you’re facing the same challenge as many people from Massachusetts. What you need are snacks that keep you full until your next meal. You need a snack that is lower in calories but will stay with you long enough, you aren’t so ravenous you eat everything in sight at dinner.

Fiber, healthy fat, and protein fill you up without packing on the pounds.

Most people reach for a sugary treat when they need a boost. While it might help for a short time, the sugar spikes your blood pressure, and just as quickly, it drops down even further. That leaves you even hungrier. How do you avoid that? Eat food containing fiber, protein, and/or fat. For instance, apple slices contain fiber and enough sugar to give your energy a lift. Top them with a teaspoon of peanut butter for protein and healthy fat. You’ll have a snack that keeps you full from mid-afternoon until dinner.

Don’t forget avocados.

Avocados are versatile and excellent as snacks. You can drizzle hot sauce on them and eat them plain, make guacamole, or mash them up and use them as you would butter to spread on whole wheat toast. Put the avocado in a blender with a small amount of condensed milk for a sweet spread. You can even use it to dip strawberries. Dip avocado slices in dark chocolate and sprinkle with flaked salt. You can even drink your snack. Put several tablespoons of Greek yogurt, a few ice cubes, cinnamon, a drip of honey, and avocado slices in a blender for a smoothie that will keep you full.

Keep it simple.

Hard-boiled eggs are probably the easiest snack. You can combine them with fresh veggies to add fiber and more nutrients. If you want to add to this snack, create deviled eggs made with Greek yogurt, mustard, and lemon juice. You can even make a quick egg salad by adding chives and celery. Then mix it with a dressing made from yogurt, mustard, pickle relish, salt and pepper.

  • Frozen fruit mixed in a blender makes a delicious sorbet, especially on a hot day. You can also freeze a half banana on a stick, then dip it in high cacao dark chocolate.
  • Put two tablespoons of Greek yogurt in a glass. Top it with a handful of berries and layer on half a sliced banana. Top that with another layer of Greek yogurt then sprinkle on crushed walnuts.
  • Make a dip from beans or chickpeas. Just mash the chickpeas and beans, Mix in garlic, chicken broth, a small amount of olive oil, garlic, parsley, and thyme. Dip raw veggies when you need a snack.
  • Make a trail mix with nuts, mini pretzels, a few dark chocolate chips, and a small amount of dried fruit. Pack it in individual serving sizes. Air-popped popcorn is another low-calorie filling snack.

For more information, contact us today at ProWeightLoss

Best Arm Workouts

As we approach winter, you might not think about arm workouts. After all, nobody will see your arms under layers of clothing. Holiday clothing is often sleeveless for women, and spring is always just around the corner, so it’s never too soon to start toning your arms. To prepare for the holidays and the upcoming summer, here are a few of my favorite arm workouts to tone your arms. You won’t build big bulky muscles, especially if you’re a female, but you will develop firm, toned arms.

Are batwings your nemesis?

Nothing is worse than feeling your biceps sag and flap noisily in the wind like a playing card hooked to the frame of a bicycle wheel. Eliminating batwings isn’t simple and it takes some time. Throw a punch with dumbbells in your hand, using as much effort as possible to tone your upper arms. Another good exercise starts by sitting on the floor with legs crossed in a diamond position, knees bent, feet soles touching, and back straight. Hold a weight in each handheld at chest level. Pull your shoulder blades down as you push the weights up and away from your body. Return to starting position.

Just holding weights differently works other muscles.

You can do palm-up or palm-down forearms, wrist, and bicep curls to work muscle groups on different planes and get a more well-rounded workout. Whether you do them at home with makeshift dumbbells from water bottles or in a gym with weights, it’s easy. Hold a weight in each hand and lift. For wrist curls, put your forearm on a bend and lift while keeping your elbow in place. For bicep curls, stand with arms at your sides and lift by bending your elbow. Hold the weights with your palm down or palm up for variation.

Tricep kickbacks are excellent upper-arm workouts.

Tricep kickbacks start with the weight in one hand and one foot on the floor. The other leg is bent with the shin on a bench or table. Put the opposite hand on the table, keeping your body straight. Lift the arm with the dumbbell until the upper arm is parallel to the floor and your elbow is at a 90-degree angle. Straighten that arm as you lift backward.

  • Overhead extensions are excellent. Hold the dumbbell with both hands at one end, lifting it overhead, then slowly lowering it behind you to a 90-degree angle. Lift back up overhead by straightening your arms and repeat.
  • A plank works your core muscles, but it also works your arms. You can do a plank with your elbows bent, resting your weight on your forearms, or with your arms straight and weight on your palms.
  • Traditional push-ups work the triceps and small muscles in the front, the coracobrachialis. You can vary the intensity of the muscles worked by adjusting your hand width.
  • You can sit at your desk and build your arms. Sit on the edge of your chair extending your legs. Hold the side of the chair seat and lift yourself upward and forward. Slowly lower your body in front until your elbows are bent at 90 degrees.

For more information, contact us today at ProWeightLoss

Should I Be Trying To Gain Muscle?

Some people focus only on dieting to lose weight and shun any attempt to gain muscle. Many are women who believe they’ll end up looking like The Hulk. That won’t happen without working out at the gym for long hours, eating a specially designed menu, and sometimes getting help from pharmaceuticals. Instead, women who workout tone muscle tissue. For men, it’s a bit different. While there’s an easier potential to bulk up, it still takes a specific type of workout to build bulky big muscles like you see on bodybuilders.

You can build muscles for strength, endurance, or size.

Building bulky muscles doesn’t necessarily build strength or endurance. Endurance and strength help in daily life, bulky muscles are for show. Strength and endurance help prevent falls and injuries. They tug on the bones to help make them stronger by increasing calcium uptake to avoid osteoporosis. It also helps lift the pressure on joints, protecting them and can aid in relieving pain from osteoarthritis. One of the primary reasons people avoid weight training is joint pain.

You’ll help maintain blood glucose levels when you build muscles.

Muscle stores glucose as glycogen. The more you exercise, the better the muscles are at storing glycogen. That helps lower blood glucose levels and can reverse insulin resistance or prevent it entirely. If you don’t have muscle tissue to store glycogen, the body creates more insulin to store it as fat. It can also lead to insulin dysfunction that accelerates aging. It increases the risk of cancer, heart disease, and cognitive issues.

You ‘ll make weight loss easier and help maintain that weight once you reach your goal.

You’ll burn extra calories when you workout, but that’s not the only way it helps you get and stay thinner. Muscle tissue burns more calories per pound than fat tissue does, even when you’re sleeping. The more you have, the higher your metabolism is and the easier it is to lose weight and prevent it from returning.

  • After your mid-30s, your body starts to lose muscle tissue unless you work to maintain or build it. That can slow your metabolism and leave you frail in your senior years. The more muscle tissue you have, the more likely you are to live independently when you’re older.
  • When you’re stronger with more muscle tissue, it improves your posture. That helps your respiration, prevents back problems, and makes you look and feel more confident.
  • You’ll get more done when you have more muscle strength. You won’t tire as quickly and easily have more power to do tasks that require strength.
  • Building muscles and feeling strong helps you develop a sense of accomplishment that can translate to other areas of your life. You’ll feel more capable of accomplishing other goals not related to building muscles.

For more information, contact us today at ProWeightLoss

The Bench Press: All You Need To Know

If you’re building chest muscles, you probably do bench presses. It’s one of the best-known upper body exercises. It’s more than just a chest exercise. It works your arms, shoulders, back, and glutes. For it to be effective, you have to know the proper form throughout the exercise. Doing it wrong can even be dangerous. Rather than worrying about how many sets you’ll do, number of reps, or even how much you’ll lift, focus on form first. When you do it right, you’ll get faster results.

People do bench presses for different reasons.

While most people do bench presses to get into shape or build more impressive muscles, some do it to build powerlifting strength. There are differences in how to do the bench press. For most people, not powerlifters, the first step is to get into position, laying back on the bench with your feet flat on the floor and knees bent. If you look up, you’ll see the barbell directly above your eyes. Your bottom and your upper back should be pressing the bench, so your back should have a slight arch.

Inhale deeply and press your feet into the floor to start.

Squeeze your shoulders tightly together and remove the barbell from the rack. It’s vital to arch your back as you remove the bar. It helps keep the spine in a neutral position. Grip the bar. Hold it as far down onto the palm as possible. If you hold it too high, it can cause your wrists to bend too far back. Keep your wrist straight. Breathe in deeply and hold as you lower the bar. It helps brace the abdominal wall. Bring the barbell forward, directly over your shoulders. Allow your elbows to break and lower the bar toward your chest.

The barbell will make contact based on your body and grip width.

The shorter your arms or the closer your grip, the lower the bar will be on your chest. Once it touches, pause for a few seconds and push it back into the starting position. The movement will be up and back toward the head and your elbows, wrists, and shoulders are aligned. Blow out forcefully as you push the bar back.

  • Your feet and legs play a vital role in your movements. Even though you’re lying down, you’ll boost the force of the lift if you drive your feet into the ground as you lift.
  • Don’t bounce the bar off your chest. It doesn’t let your body stay tight, can put too much pressure on the sternum, and doesn’t work your muscles as much, since you’re using the bounce as an aid.
  • Proper breathing is key to maximizing the benefits of the bench press. Make sure you breathe and hold to brace your body. It can help you work your upper body more effectively by allowing you to lift more weight.
  • Don’t roll your shoulders forward. Keep the braced position with your shoulder blades held tightly. Don’t roll your shoulders forward. It makes your feet move, causing instability. It can make the lift more dangerous.

For more information, contact us today at ProWeightLoss

Do Men Need More Calories Than Women?

It doesn’t seem quite fair to women. If a woman and her husband start a diet simultaneously, her husband will often lose more weight. He may even eat more and get less exercise, and still lose the same amount or more. That’s because men need more calories than women each day for several reasons. Men normally weigh more initially. The bigger and heavier you are, the more weight you’ll lose. It takes more calories to carry a 200-pound body around than it does to carry one weighing 110 pounds.

Check the averages.

There’s no simple way to calculate the precise number of calories you burn. There are sophisticated, time-consuming ways, but for most people, it’s all about using an average and estimating your activity level. The average male between 19 and 20 requires 2600 to 2800 calories daily, while the average woman only requires 2000 to 2200 calories daily. If a woman eats the exact amount of each food her husband does, and he eats an average of 2600 calories, even if she’s active, she’ll eat 400 excess calories a day. Since it takes a deficit of 3500 calories to lose a pound and an excess of 3500 to gain one, every 8.75 days she would gain a pound.

It’s about muscle mass.

Men have more muscle tissue, which increases their resting metabolism. The average American male has 75-86% muscle tissue, but it’s 69-76% for women. Muscle tissue requires more calories to maintain than fat tissue does. Due to hormones, women have more fat tissue, and men have more muscle tissue. That means they burn more calories 24/7. That makes weight loss easier.

Men have a larger body.

Men have a larger skeletal size and more bone density than women. Because of bigger, heavier bones, they can weigh more without being overweight. It’s why calculating BMI is different for men than it is for women. They can carry more weight without being overweight. Testosterone, a hormone higher in men, increases HGH and builds muscle size and strength. The more muscle mass a person has, the higher their metabolism. Testosterone increases bone density, too.

  • Men normally weigh more when they start weight loss programs, so their body requires more calories to maintain that weight. It’s another reason men lose weight faster than women do.
  • The more active you are, the more calories you burn. If you’re lifting heavy things, it burns tons of calories, just like strength training does. Men tend to be the furniture movers in the household.
  • The older you are, the harder it is to lose weight. At about the age of 30. people start to lose muscle mass. The less muscle mass you have, the fewer calories you burn.
  • An exercise program helps you lose weight faster and provides other benefits. It makes you look more youthful, extends your life, and gives you energy. It also reduces the risk of life-altering health conditions.

For more information, contact us today at ProWeightLoss

SPEED up your metabolism

Many people blame metabolic problems for weight struggles. But your metabolism naturally regulates itself to meet your body’s

needs. It’s rarely the cause of weight gain or loss. In general, anyone who burns more calories than they take in will lose weight. Anyone who takes in more calories than they burn will gain weight. This can lead to obesity and related problems like diabetes and metabolic syndrome.
A few people have endocrine disorders that cause their metabolism to work slower. You may burn fewer calories and put on weight if you have:

  • Cushing’s syndrome.
  • Hypothyroidism (underactive thyroid gland).
Many factors can affect how your metabolism functions. These include losing muscle mass, aging, genes, and being less active.
If you want to speed up your metabolism, do not skip mealsFuel your metabolism with fresh and vegetables, lean protein and healthy carbohydrates and fats.  Exercise and build muscles.  Quit smoking.  Your metabolism may slow down a bit, but you will lower your risk of cancer, heart disease and other problems.

Essential Nutrients That Improve Hair And Skin

Most people have a several moisturizers, creams, conditioners, and shampoos. Some are supposed to make your skin look younger, firmer, or free from acne or blackheads. Others help your hair look healthy and luxurious. These can get quite costly, and you can save money by eating healthier to get the nutrients necessary for healthy hair and skin. Healthy foods that are good for your skin and hair contain nutrients that are also beneficial for your health, weight, and overall well-being.

Important vitamins for healthy hair include B vitamins, and vitamins D and C.

If you have a vitamin or mineral deficiency, it can cause unhealthy hair and even lead to hair loss. Biotin—B7—is a nutrient that can help both hair and skin. Biotin won’t help improve your hair if you don’t have a deficiency. A deficiency of folate—B9, riboflavin—B2, and B12 can also cause hair loss. For thicker locks, add food high in vitamin B, such as salmon, leafy greens, and beef liver. Vitamin C can improve the overall healthy appearance, as does vitamin D. Adding citrus fruit, sweet red peppers, and cantaloupe to your diet, plus doing safe sunning for vitamin D can improve the appearance of your hair.

Healthy fat and adequate protein can make your skin more youthful.

If you don’t have enough healthy dietary fat, it causes your skin to look dry and wrinkled. How do you include it? Consume food high in healthy fat like fatty fish, nuts, seeds, and avocados. Your body needs omega-3 fatty acids to create new cells. Protein is necessary to build cells, too. Amino acids form protein. They create the keratin and collagen that’s necessary for healthy skin and protects the cells. Beans, bone broth, and animal products, including meat, dairy, and eggs boost protein intake.

Some minerals are good for both hair and skin.

Zinc and iron are two minerals that help build healthy skin and hair. Zinc is necessary for hair growth, plus boosting immune functioning, wound healing, and DNA synthesis. Zinc is necessary for the skin to stabilize cell walls. It protects the skin from UV damage. A zinc deficiency causes a rash that doesn’t respond to steroid creams but goes away with supplementation.

  • Your skin needs vitamin A to process collagen. Vitamin A is also beneficial for the oil glands around the hair. Not only does that help heal the skin, but it also helps keep hair beautiful.
  • Green leafy vegetables not only provide vitamins A, C, and E, they contain protein, omega-3 fatty acids. Many contain phytonutrients and trace minerals that can also improve hair and skin, such as antioxidants like flavonoids that can help hair growth.
  • Vitamin E is important for protecting the skin from UV rays. It works in synergy with vitamin C to help build stronger cell walls. Wheat germ, nuts, and seeds are high in vitamin E.
  • Eating a healthy diet filled with a wide variety of fruits and vegetables is the best way to improve hair and skin. Milk, soft cheeses, and other dairy are linked to acne. Discuss removing it from your diet with your healthcare professional.

For more information, contact us today at ProWeightLoss

Clean Eating and Weight Loss: What You Need to Know

Clean eating has become a popular term in the world of nutrition and weight loss. It refers to the practice of consuming whole, unprocessed foods that are free from artificial ingredients, additives, and preservatives. While clean eating is not a diet per se, it can be an effective way to lose weight and improve overall health.

The Benefits of Clean Eating
Clean eating is a lifestyle choice that has numerous benefits, including weight loss. By consuming whole, nutrient-dense foods, you are providing your body with the necessary nutrients it needs to function properly. This can help to reduce cravings for unhealthy foods and promote feelings of fullness, making it easier to maintain a healthy weight.
In addition to weight loss, clean eating can also improve your overall health. Consuming a diet rich in fruits, vegetables, whole grains, and lean proteins can help to reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer. It can also improve digestion, boost energy levels, and promote healthy skin and hair.

Tips for Clean Eating and Weight Loss
If you are looking to incorporate clean eating into your weight loss journey, there are several tips you can follow:

  1. Focus on whole, unprocessed foods: This includes fruits, vegetables, whole grains, lean proteins, and healthy fats.
  2. Avoid processed and packaged foods: These often contain added sugars, unhealthy fats, and artificial ingredients that can sabotage your weight loss efforts.
  3. Read labels: When shopping for groceries, read the labels carefully to ensure that the foods you are purchasing are free from added sugars, unhealthy fats, and artificial ingredients.
  4. Cook at home: Preparing your meals at home allows you to control the ingredients and portion sizes, making it easier to maintain a healthy weight.
  5. Stay hydrated: Drinking plenty of water can help to reduce cravings and promote feelings of fullness.
  6. Practice mindful eating: Pay attention to your hunger and fullness cues and eat slowly to avoid overeating.

Clean eating can be an effective way to lose weight and improve overall health. By consuming whole, unprocessed foods, you are providing your body with the necessary nutrients it needs to function properly. By following the tips outlined above, you can incorporate clean eating into your weight loss journey and achieve your health and wellness goals.

Are Toxins Blocking your Weight Loss Efforts?

Every weight-management program should include a detoxification component. In addition to being an emergency energy source, the body’s non-essential fat reserves serve as a depository for toxic substances. Heavy metals and other toxins are encapsulated in the fat cell. When doing our program our unique Weight Management Formula stimulates the brain to release FAT from the cells. As that fat is solubilized, the toxins that have been deposited in it will be released into the bloodstream. Unsupported, the body’s elimination systems will be unable to keep pace with the increased flow of toxins. Most importantly these TOXINS cause your metabolism to slow down, such that you gain weigh much more easily and lose it with a lot of difficulty. This is one of the reasons why some people experience more plateaus than others. This increase in toxicity will also inhibit the immune system, which is why we incorporate the Detox Formula into the program.

If the idea of detoxing appeals, you might try clean eating that focuses on vegetables, fruits, whole grains, and lean protein; essentially whole foods without a lot of processing. It’s good for you and more likely to give you results that last, especially if you make exercise a habit. By limiting processed foods or foods that are high in fat or sugar, and implementing clean eating, you will lose weight and get your body into tip top shape. Some natural detoxing foods include green tea, lemon/lime, ginger, celery, cucumber, mint leaves, cinnamon, and cranberry.

Programs including a detox plan can help in weight loss, however, it is important to continue with a healthy maintenance plan to stay on your journey, and not return to unhealthy eating habits or lifestyle; otherwise, the pound will pile right back on.

Do Coffee And Tea Have The Same Effect On My Body?

People in Massachusetts have a favorite drink. It’s usually either coffee or tea. That choice is about personal preference, not necessarily the effect on the body. Which one is actually better for you ? Are there dangers from drinking either? To make it easier to debate, eliminate coffee with cream and sugar or other additives and tea with sweetener or cream from the discussion. No matter how healthy something is, if it has a lot of added sugar, extra sauces, or other extras, the extras will make it unhealthy.

Both tea and coffee have polyphenols.

Polyphenols are phytochemicals in plants and potent antioxidants. Tea contains catechins, flavonoids, theaflavins, and tannins. The drink with the highest polyphenol content is coffee. Green tea and black tea closely follow it. Coffee contains the polyphenols chlorogenic acid, gallic acid, and phenolic acid, among others. The health benefits vary. For instance, the catechins in tea provide antioxidants, while the polyphenols in coffee may be heart healthy.

Can both tea and coffee help reduce the risk of diabetes?

The answer is yes. Several studies show that people who drank either tea or coffee had a lower risk of high glucose levels that lead to diabetes. The studies found that the risk was lowered between 5 and 40%, based on the amount consumed and the type of tea or coffee. A 10-year Dutch study found that people who consumed at least 3 cups of coffee or tea, or a mixture of the two, lowered their risk of diabetes by 42%. Studies found that drinking coffee reduced the potential for insulin resistance, a precursor to diabetes. A separate study found drinking tea increased insulin sensitivity, which reduces the potential for diabetes.

It’s all about the caffeine.

If you want to improve your physical performance when working out, drink a cup of coffee an hour before exercising. Coffee contains about three times the caffeine as green tea and twice as much as black tea. Caffeine can increase alertness, reduce fatigue, improve reaction times and memory, and improve exercise performance. It’s been linked to improved brain health, lowering the risk of dementia and other degenerative brain diseases. Tea contains L-theanine, which provides a calming effect and can increase concentration for long periods. While coffee gives a bigger boost, tea is a better option for people who get the jitters.

  • You’ll lower your risk of stroke by drinking either tea or coffee. Black tea has phytochemicals that reduce blood pressure and the risk of stroke, while coffee reduces inflammation and controls blood sugar.
  • Green tea contains EGCG, which works with caffeine to double the weight loss benefits. Coffee only contains caffeine. Both can be an aid to weight loss.
  • Studies vary, but some studies show that the caffeine in tea and coffee may reduce the symptoms of Parkinson’s disease and help protect nerve cells. Some other studies show both may help prevent it.
  • Coffee could lower your risk of heart disease by preventing calcium build-up in the vessels supplying blood to the heart. It can help prevent blockage and ultimately, heart disease.

For more information, contact us today at ProWeightLoss