The Best & Worst Sushi for Weight Loss
- Order Salmon & Tuna
“To maximize the benefits [of sushi], choose pieces that are rich in omega-3s, the unsaturated fats that protect the heart and boost brain power,” Rinzler says. She suggests salmon and tuna, which are both low-calorie (40 calories per ounce for the salmon and 42 for the tuna), high in protein and omega-3s, and also deliver a big dose of vitamin D.
- Consider Wasabi
“Wasabi radish is packed with antioxidants like isothiocyanates, the sharp, smelly-when-heated compounds that give cruciferous veggies like broccoli their anti-cancer punch,” Rinzler says. And you don’t need much to reap the benefits. “A little wasabi goes a long way.”
- Say NO to Crunch
Margaux J. Rathbun, certified nutritional therapy practitioner and creator of nutrition website Authentic Self Wellness, says to stay away from the “crunchy rolls” that have been deep-fried to get that golden crust. “The less fancy the roll, the better,” Rathbun adds.
- Say YES to Steamed, Grilled or Raw
“Focus on ordering items that have been steamed or grilled,” Rathbun says. “One of my favorite sushi choices would have to be sashimi because it’s literally just the meat of the fish without any rice or extra ingredients.”
- Ask for Brown Rice
Ask for brown rice sushi instead of regular white rice, Rathbun says. “There are ample amounts of fiber in brown rice, which is important for maintaining healthy digestion and regular bowel movements. Brown rice is also a great source of manganese, selenium, and magnesium,” she adds.
- Go for Ginger
You know that little pile of ginger that’s always on your plate, it’s not just a garnish! Eat it! “Ginger helps to boost the immune system as an effective antimicrobial and antiviral agent,” Rathbun says. “It is also a good source of potassium, magnesium, copper, and manganese.”
- Use Chopsticks
Using chopsticks, if you’re not super-skilled- that is, may help you eat more slowly than shoveling food in with the very-easy-to-use fork or spoon, Clark says.
- Don’t Do Mayo
You know those delicious special rolls covered in creamy sauce? Don’t get those. “Ask for items that have no mayonnaise or cream cheese fillings, which isn’t traditional sushi anyway,” Clark says.
- Choose Sashimi over Maki
Each sushi roll has about one cup of white rice in it, which can add up to a lot of extra calories (one cup has about 200 calories) if you’re eating multiple rolls. Go for sashimi (pieces of raw fish without rice) over maki sushi, which has the fish rolled into rice and seaweed.
(Source: healthyisclassy, via get-thinspiration)
5 Ways To Get More Endurance
1. Do more than you did last time. Even if it’s by a few seconds or one rep.
2. Increase your heart rate. Exercises that encourage your heart to get pumping helps increase your stamina. Try to add brisk walking, jogging or running to your routine.
3. Run on different levels of ground. Add incline.They help your legs become stronger & are more effective than exercising on flat ground.
4. Stop drinking carbonated drinks. Carbonated drinks decrease your ability to get maximum breathing & make your stomach really bloated.
5. Stretch! Your muscles are more likely to use their full potential when you stretch them. stretching also prevents cramps & pulled muscles.
7 Ways To Get A Faster Metabolism
1. Muscle Up: Don’t worry, I’m not suggesting that you prepare for a muscle building competition and give the Situation a run for his money. Incorporating weight lifting into your workout is one of the ways to get a fast metabolism. When you regularly lift weights, each pound of those muscles burn around 6 calories per day to maintain itself which means you’re burning calories without doing anything!
2. Just Eat it: Reducing the number of calories you take in might seem like a smart move when you’re trying to lose weight but it can work against you. Whenever you do a crash diet or skip meals, your metabolism gets low in order to preserve energy which can lead to weight gain. You need food to nourish your body and keep that metabolism up so keep your body fueled by eating small meals every 4-5 hours.
3. Push It Good: An obvious way to get a fast metabolism is to work out and you’re probably exercising already, but are you doing the right type of exercise? Studies show that engaging in high intensityaerobic workouts at least 4 times per week pack a double punch by burning cals and boosting that metabolic rate. Ensure that your exercise routine consists of intense aerobic exercises and weight lifting to get the most out of your workout.
4. Drink Up: Staying hydrated is essential for good health and weight loss, but it’s also a key way to get a fast metabolism. Drink the obligatory 8-10 glasses of water per day to keep your metabolism going and add ice as a bonus to burn calories. You read that right, drinking iced water will stimulate your body to burn calories during digestion which means you are burning calories without doing a thing!
5. Add Some Spices: No one likes bland food, so spice up your meals to get a fast metabolism and add some spice to your life! If you’re not a fan of red pepper flakes, you can throw some ginger or mustard to your foods to reap the metabolic rate raising benefits of spices and avoid setting your mouth on fire. Try any of these spices on your soups, chilis, or whatever you like!
6. Tea Time: Get your teacups out, raise those pinky fingers and have some green or Oolong tea to speed up your metabolism. Green and Oolong tea both contain catechins and caffeine which are infamous for revving your metabolism. The benefits of these teas are temporary so indulge in a few cups a day while you’re at work and keep that metabolism going!
7. Protein Powder: Another one of the easy ways to get a fast metabolism is to have some protein with every meal. Protein is known to give your body more of a metabolic boost than carbs or fatty foods and protein can help you build muscle mass as well as maintain your immune system, energize you and help with tissue repair. Try some Greek yogurt, nuts, eggs or beans with your next meal and speed up your metabolism the yummy way!
Motivation…..
Motivation and habit are two different things. Motivation is what gets you started. Habit is what keeps you going. To turn an action into a habit, motivation is needed. If you are capable of motivating yourself, then you are capable of conquering anything. Impossible is not an act, it’s a declaration. Impossible is nothing, because the word itself says, “I’m possible.” You must do the thing you think you cannot do to see what you’re body is really capable of doing. If you quit, or give up, how are you supposed to be aware what you can achieve with your body? Thomas Edison once said, “Many of life’s failures are people who did not realize how close they were to success when they gave up.” So if you feel like giving up, push yourself a little more, because that little push maybe the climax point, the point were the tide may turn. Pain is temporary, but quitting may not be. Keep reminding yourself that pain is only weakness leaving your body. The sweat, the dedication, the time, it will all pay off in the end. Word has it, that nothing feels as good as when your goal has been reached. The voice in your head that tells you that you can’t do it is just a big fat liar. Nothing, and I mean nothing, feels as good as healthy feels.
7 Reasons To Workout In The Morning
Need some compelling reasons to work out in the morning? There has been a longstanding debate on what part of the day is the best time to work out. Some people prefer to sleep in and hit the gym post workday while others are hardcore believers in tackling the daily workout at the top of the morning. Despite which school of workout thought you believe in, here are 7 great reasons to work out in the morning and get your day started off right!
1. Jump-start your metabolism: Some studies show that exercising in the morning can get your metabolism going and can keep it elevated throughout the day. Maximize your opportunities to raise your metabolic rate by including weight training when you do your morning workouts. Lifting weights is a proven method of getting your metabolism going, so be sure to include it in your morning routine!
2. Get your mind right: Prepare for the day ahead by starting it with a workout. You might feel like your head is cloudy first thing in the morning and a workout is the last thing on your mind, but it will definitely clear your head and you’ll be much more alert and awake afterward. What better reason to work out in the morning than starting off your workday with a clear mind? Hitting the gym is much more effective in increasing your mental acuity than hitting the snooze button.
3. Fight the crowd: For those who go to the gym to work out, the earlier in the day you get there, the less crowded it will be and the faster you will get out. I’m sure you’ve had experiences where you carve out an hour to work out and the gym is so crowded or gym rats are roaming around socializing and getting in the way of your workout that you end up spending double the time there. Think about it-no waiting in line for a machine, no being elbow-to-elbow with anyone while working out and having free reign of the gym is an awesome reason to work out in the A.M.
4. Consistency is key: Yet another good reason to work out in the morning is that you are much more likely to stick with your daily workout when it’s done in the morning. In the evening you won’t have the excuse that you’re too tired from work to exercise, no last-minute invites to dinner or any other commitments to prevent you from your sweat session. What better feeling is there than knowing that your workout can be crossed off your “to do” list first thing in the morning and your evening is free to do whatever you want?!
5. Better sleep: Working out gets you energized and if you work out at night it’s unlikely that you’ll be able to get in the mindset to sleep for hours after which can impede your ability to get a good night’s sleep. When you work out in the morning, you’re waking up at the same time to get enough time for your calisthenics sesh which puts you on a regular sleeping schedule and also helps regulate your thyroid and circadian rhythm. Working out in the morning doesn’t mean less sleep, you’ll just wake up earlier.
6. Burn more calories: Some researchers opine that those who work out in the morning burn more calories as they are more likely to spend more time on their workout and have more energy at the beginning of the day opposed to those who like to get their sweat on in the afternoons or evenings. Generally, you have more time and energy in the morning to devote to your workout since you have a specific amount of time blocked off with nothing on your social agenda to prevent you from cutting your workout short.
7. You can skip coffee: Not only are you more alert in the morning, you will remain alert after your workout thus reducing your need to get your energy through artificial means. Coffee is great and all, don’t get me wrong, but if you’re trying to kick the habit or reduce your intake of caffeine, it’s more of a reason to work out in the morning and avoid a caffeine crash later.
There are some great reasons to work out in the morning but any workout is better than no workout at all. If you find yourself to be too busy in the mornings or you’re a night owl who’d rather stick needles in your eyes rather than wake up early, do what works for you! Being healthy is not contingent upon the time of day, so do your thing whenever your life allows time for it!
