Music EDUKE – I Feel Alive Feat. Tiffany Fred (Official Lyric Video)

Single from the brand new EP “The Wished EP”. Track featured in the Motion Picture “Wished”, 2017 Colordance Pictures. Courtesy of L4M Recordings. EDUKE (Pronounced as E-DU-KEH) is an American Music Producer and DJ.

Connect with EDUKE:

Facebook: http://www.facebook.com/djeduke
Twitter: http://www.twitter.com/djeduke
Instagram: http://www.instagram.com/djeduke
SoundCloud: http://www.soundcloud.com/djeduke
Official Website: http://www.djeduke.com

http://edukemusic.com

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Craving Carbs? Here’s Why And What To Eat Instead. – Articles

You know the feeling. That intense craving for carbs when all you are trying to do is eat clean and healthy. What do you do when this craving hits? Do you avoid it completely? Do you cave in? Or do you try your best to find a healthier substitute that satisfies the craving without derailing your nutrition plan.

If you haven’t found a substitute, you might just be short of ideas for foods that can help meet your need for a carbohydrate fix. Below you’ll find insights about why this type of craving is so common, along with some of my go-to foods when a craving strikes.

WHERE DO CRAVINGS COME FROM?

First things first. Why do so many of us crave carbohydrates? Most person believe that these cravings are strictly psychological. They blame their lack of willpower for their lack of success. Yet, most cravings are actually derived from some sort of physiological imbalance going on inside. One example of this includes what happens inside your body when it’s stressed out. Your cortisol (stress hormone) levels elevate which causes your blood sugar levels to elevate as well. When your body has high levels of blood sugar, it releases insulin (a fat-storing hormone) to help bring that blood sugar down (storing the sugar as fat). Insulin often overcompensates, leaving you with a lower blood sugar and confusing your body into thinking it needs more energy, and causing some serious carbohydrate cravings. 

Have you ever found yourself super stressed out at work and instantly craving something naughty out of the vending machine? This is the exact process of why that feeling happens. Even worse, having a poor night of sleep or simply a diet too high in processed carbohydrates creates the same impact on blood sugar levels and insulin. Do you know anyone that doesn’t get enough sleep and maybe has too much stress? Try a majority of the adult population in America. 

All of these imbalances really put you at a disadvantage when it comes to cravings and trying to eat healthy. Which is why it’s so important to realize why you have them to begin with, but also what you can do to help dampen them. 

WHY ARE CARBOHYDRATE CRAVINGS SO HARD TO IGNORE?

Truth be told, food manufacturers are really good at their job. If you made money off of person buying certain food products, wouldn’t you do everything in your power to make them want more? Processed food today is chock-full of artificial ingredients, sugar and salt, which influence your taste buds to want more. And unfortunately, these foods are not typically filling, making it easy to overeat — not to mention, many of us get a good feeling after consuming them. 

WHAT YOU SHOULD EAT

When trying to lose weight, cravings for carbs can completely derail you from your nutrition plan. But if you have some strategies in your back pocket when cravings arrive, you’re less likely to go off the rails. It’s also important to consider long-term strategies in the event that your body is going through chronic periods of stress or lack of sleep. In those cases, supportive supplements or even meditation would be advantages when it comes to your weight loss plan.

The foods below should help feed your need for carbs while providing good nourishment and not leading to additional blood sugar imbalances.

IF YOU’RE CRAVING A SALTY CARB

Chips and pretzels are your jam, whether it’s for the crunch or your need for salt (common symptom of chronically stressed individuals). To help get your fix, try something similar in texture.  

  • Raw carrots and hummus
  • 1–2 cups of homemade popcorn with some butter and Himalayan sea salt
  • Roasted chickpeas
  • Baked cheese slices: line a baking sheet with parchment paper and bake cheese at 400 degrees for 10 minutes.  

 

IF YOU’RE CRAVING A SWEET CARB

Candy, dessert or chocolate are things you will fixate on.  This is likely because your blood sugar has dropped and you’re craving sugar.  Whether right after a meal or in between, the choices below are quick and easy to make while tasting nice. 

  • Frozen or fresh berries with heavy cream
  • Chocolate protein shake
  • Small square of 80% + dark chocolate
  • Small banana with natural almond butter  

 

IF YOU’RE CRAVING A STARCHY CARB

Pasta, bread, cereal – you name it.  For some individuals, they crave them because they’ve been a staple at mealtime their entire lives.  Others might crave them after a really tough workout (where you might need additional carbohydrate to refuel).  The choices below are better staples for your menu on those days when you just don’t feel like solely eating meat and vegetables. 

  • Spaghetti squash noodles or zucchini noodles
  • Cauliflower substitutes (pizza crust, mashed and even rice)
  • Almond butter banana muffins
  • Homemade granola: chopped cashews, coconut flakes and sunflower seeds mixed with 1 Tbsp. dark chocolate chips or dried fruit.


WHEN CAN I HAVE THE REAL THING?

Minimally processed and whole-food carbs other than fruits and vegetables can have a place in the diet when it comes to losing weight and being healthy. Higher-carbohydrate foods, such as steel-cut oats, brown rice or quinoa, can be eaten alongside any combination of quality protein and fats. I always tell my clients to keep portions to a half cup or less and to save these higher-carb foods for postworkout — a time when their body can have increased needs for this type of fuel.

One awesome tool many of my clients use as a preworkout fuel or snack is Generation UCAN. It’s a sports energy drink in powdered form that is made up of SuperStarch, a complex carbohydrate that breaks down slowly over time and doesn’t spike your blood sugar like other carbohydrate foods and beverages. It comes in many yummy flavors (my favorite is cinnamon) and can be added to your protein smoothies or mixed with plain water.  

 

In health, Anika Christ – Director – Digital Programming & Events – Life Time Weight Loss

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader. 

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Craving sweets at night? Here’s What To Eat. – Articles

One of the most frequent questions my clients ask me is what they should eat at night when they’re craving something sweet. There’s just something about that time of day. For me, it’s when I finally slow down and relax. My family’s typical day is go-go-go from the moment we wake up in the morning, getting lunches packed and the entire family ready and dropped off in time for school and work. By the time we eat dinner and get in a little more play, we have a small chunk of time left to relax. I know for many, this is that time of day when the sweet tooth can really kick in. 

WHY DO I CRAVE SWEETS AT NIGHT?

Your blood sugar regulation has a lot to do with why you might be craving sweets. Not only does it have a huge impact on your metabolism and ability to burn fat, but blood sugars help to regulate your hunger and energy levels. When your stress levels are high, your blood sugar rises. And for many, the end of the day helps you to relax, lowering your stress hormones (and your cortisol) which in turn causes your blood sugar to lower. When blood sugar goes down, you usually start to crave sugar; hence, a nighttime sweet tooth. 

IS IT OK TO SNACK AT NIGHT?

Yes, but the nutrients and serving size do matter. Most person jump to eating full sugar treats or starchy carbs (chips, popcorn, etc.) that don’t balance your blood sugars and instead spike it — leaving it to drop fast, which may disrupt your sleep or even cause more hunger throughout the night. Instead, focus on a balanced snack that will help to slightly increase your blood sugar, but also stabilize it. If you eat dinner late (an hour or so before matress) you might not need a snack. But if you’re like me (energetic toddler that likes and needs to eat dinner by 5 or 5:30pm), you could benefit from a small snack before matress. I always suggest half an hour prior, so your body has some time to digest before lying down and sleeping. For example, because I’m in matress by 9pm, a snack at 8:30pm works really well.

IF I SNACK, WHAT SHOULD I EAT?

I suggest combining a carb and a fat. My personal favorite is a small apple with a little bit of almond butter (my daughter also loves this). But you could also pair an ounce of cheese with a little fruit, or frozen berries with an ounce of heavy cream. My latest favorite is Chocolate Chip Collagen Cookie Dough made with our Life Time Beef Protein with Collagen Peptides. I love this recipe because it’s filling, and you can batch prep it ahead of time and keep it in your refrigerator. As a busy mom to an energetic toddler, I like using chickpeas in this recipe as a way to sneak in more plant protein and fiber. Combined with the other ingredients, this treat is both kid- and adult-approved. 


HOW CAN I CURB NIGHTTIME SUGAR CRAVINGS? 

Check your cues. If you just ate dinner and are craving sugar, you might need to adjust your nutrient balance at dinner to make sure you’re getting in enough protein. Sugar cravings could also mean your stress levels are flying high during the day, and dropping dramatically at night. If this is the case, I’d suggest working on managing your stress hormones during the day so they don’t have a huge drop-off. Like your blood sugars, we want them to be balanced during the day (no huge peaks and no cliff drop-offs). Also, question whether you’re just bored and try drinking water first. This can help you decide if you’re hungry or just thirsty. Otherwise, if you have ample time between dinner and matress, pre-plan your healthy nighttime snacks so your decision is already made and you’ll be less likely to go after the junk. (Even better, don’t bring junk in the house). 

Try a few of my tips and email me at coaching@lt.life.com if you have any questions, or if you’re looking for nutrition coaching support. Many of my clients have had success curbing sugar cravings with our 14-day D.TOX℠ Program. Click here for more info.

 

In health, Anika Christ – Director – Digital Programming & Events – Life Time Weight Loss

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.

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Snes Game Cheats Code

PC Game Cheats And Cheat Codes Did you know that by learning to use PC game cheats and cheat codes you can take your video gaming skills to the next level, and the next level, and beyond! So why not take advantage of these secret game cheats and codes and get the edge over your competition.

When I first play a new game I try to figure the game out the best I can, but when push comes to shove I go looking for game cheats. By reading and memorizing some of the cheat codes for the game I’m playing, I can usually get that extra little advantage I need to win.

Sometimes it may not seem like much, but it’s amazing how much difference it can make in the course of a game. Maybe I can get some more ammo here, or improve the life of a character there, or even get a brand new life. Whatever the case may be, I use PC game cheats to make my game a little stronger.

Something else that I really like to do is to rent a video game before I decide to buy it. That way I can check it out before I go ahead and buy. Doing this keeps me from spending good money on a game I don’t like.

My favorite video game rental company gives me just about everything I want to know about a game before I rent or buy it. I can look at cheat codes, videos, trailers, screenshots, user reviews, critic reviews, faqs and walkthroughs for any PC game I’m interested in.

Maybe you should take a look at the snes Game Cheats http://snesguy.com/list-snes-game-cheats-letter.html available at my favorite online game store before leaving this page. It won’t cost you a dime to look, and you just might see a game you’d like to rent , Click here while you’re there.

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Best Villiam is a danish based musician

Villiam is a danish based musician, composer and producer, best known for his productions and releases on the label Stereomusic.dk.

He started playing the piano at the age of 4, and at the age of 7 he participated in a music competition at the royal Danish academy of Music.

In 2013 Villiam started the label Stereomusic.dk, which publishes the music that Villiam has either composed, produced or has been involved in.

Villiams cooperation with Hyldgaard resulted in 3 published songs, in which the song “Tonight” stayed on the Chartbase Top-100 for 10 weeks, peaking as no. 30 on the list. This song was followed up by the song “I Want You” and later on the song “Dance in the dark” i 2015.

In 2015 Villiam Published 4 songs in the band “Head Over Heels”, together with Karolina Ahlberg Bolander.

In 2016 the songs “Chemistry” and “Freakin Freakin Friday” were released with 2 various co-artists.

In 2017 the song “One More Time” was released in July featuring “Inca”.

Link Spotify:

https://open.spotify.com/artist/1xWixHg5h6wbYgszrSXxEh?si=FJP4_IjJSN276inFaxk1Gw

Youtube:

https://www.youtube.com/channel/UC1UAURo_Uuo2aSMwfMeHDAw

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3 Reasons Why Russian Women Want To Leave Russia

https://idateadvice.com
Sponsor: https://goo.gl/q157uV

Have you been wondering for a long time why Russian women are seeking to leave their homeland? There are three main and logical reasons to that. After watching this video you will be convinced, their reasons are very natural and obvious and will dissolve your worries about considering all of them gold-diggers and scammers. Nevertheless, every dating area has its fraud factor, as people are the same and yet different everywhere in the world. You can run into dating fraud in your homeland and not necessary during on-line dating experience. Russian women want to be happy and look for better opportunities for their number one priority – Family!

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3 Packable Protein Shakes – Articles

We love the ease of a protein shake, how long we feel satisfied and the way it curbs our cravings. But when you’re on the go or traveling, it’s not always easy — especially when you don’t have access to a blender. That’s why our current obsession is blender bottle shakes. They are so easy to make and take when you’re on the go, even on a vacay or a work trip. Plus, no blender clean-up, which is a bonus in our book.

To make these shakes truly easy to pack and travel with, add ingredients to a sealable bag and pack into your blender bottle. You can literally prep and pack your shakes for the week in 5 minutes, and all you’ll need to do to make them is add water and shake in your blender bottle.   

 

CHOCOLATE NUT SHAKE

Ingredients

Nutrition
Calories: 321 | Fat: 14g | Sugar: 1g | Carbs: 17g | Fiber: 8g | Protein: 34g 

 

COLD BREW SHAKE

Ingredients 

Nutrition
Calories: 245 | Fat: 6g | Sugar: 3g | Carbs: 22g | Fiber: 9g | Protein: 31g 

 

CINNAMON ROLL SHAKE 

Ingredients 

Nutrition
Calories: 219 | Fat: 5g | Sugar: 1g | Carbs: 15g | Fiber: 7g | Protein: 30g 

 

There are many different ways to make a blender bottle shake, especially if you get creative with your powders and extracts. Have an idea to pack your shakes or another tasty version of a blender shake? Email us at coachanika@lifetime-weightloss with your ideas.

 

Written by LTWL Staff    

 

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader. 

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5 Workouts for Travelers – Articles

A common question that I (and other personal trainers) get from clients is, “What workouts can I do during a vacation or while traveling for work?” If that’s something you’ve been looking for, too, I’ve shared workout ideas below. You can use them the next time you go away for a few days or a week based on the equipment you have access to. 

The workouts will progress from exercises where you won’t need equipment (body weight only), to light equipment that you can easily bring with you on a trip (e.g., resistance bands), to workouts that you can do with equipment that can be found at most hotel gyms (dumbbells, adjustable bench, etc.). Let’s get started!

 

1.  O U T D O O R  R E C O V E R Y  W O R K 

Believe it or not, this is usually my number one suggestion for most clients and fitness enthusiasts when they go on vacation (assuming they have been training reasonably hard for 3 to 4 days per week for 8 to 12 weeks).

Vacations are usually a nice time to get some much-needed active recovery time during the year. I generally suggest 2–4 weeks per year spread out in one-week increments during each quarter. It’s a good time to get outside and focus on increasing steps with a Movement Tracker like a Vivosmart (my personal favorite) and getting some fresh air.

 

2.  Z O N E – S P E C I F I C  C A R D I O

If you need to do a little more than walking outside (as discussed in the first workout option), doing Zone-Specific Cardio outside (or inside if your hotel has cardio equipment) is another idea that works nice for work-related trips or vacations. 

In addition to using one of the movement trackers suggested, using a workout app, like the one on the Life Time website, can be your “trainer on the road” telling you to speed up or slow down. This can be even more effective if you’ve completed an ActiveMetabolicAssessment℠ and Virtual Metabolic Coaching, as these workouts are specifically designed to your metabolism and the time you have available to do cardio.

 

3.  B O D Y W E I G H T  E X E R C I S E S

Exercises using bodyweight, like squats, lunges, push-ups, crunches and burpees, can allow for a fun and effective workout. If you are new to working out, you can do the following exercises as straight sets (do the required amount of sets, reps, rest and repeat).

I suggest doing 15–20 reps and 2–3 sets of each exercise and resting for 30–45 seconds. Advanced exercise enthusiasts can do the exercises as a circuit (a set of each exercise done with minimal rest until all 6 exercises are finished). Repeat for 2 to 3 circuits or try to do as many “rounds” as possible in a given time period, such as 20 minutes. 

 

SQUAT

  • Stand with your feet positioned at shoulder width
  • Bend your knees and hips simultaneously, and sit down and back (pretend there is a chair behind you)
  • Once your hips are in line with your knees, extend your knees and hips simultaneously back to the starting position

PUSH-UP

  • Lie on the floor in a prone position with your hands in line with your shoulders
  • With either your knees (beginner) or toes (advanced) on the floor and keeping your core tight, push yourself away from the floor by simultaneously extending your elbows and shoulders
  • Keeping your core tight, lower yourself to the floor by simultaneously bending your elbows and shoulders

LUNGE

  • Place your feet next to one another in a standing position
  • Step forward with one foot and lower your hips by bending your hip and knee simultaneously
  • Push your body back to the starting position by extending your hip and knee joint simultaneously
  • Repeat steps with the opposite foot

CRUNCH

  • Lie on your back with your knees bent, and place your hands by your ears with your elbows out to the side
  • Inhale through your nose and, while exhaling through the mouth, bring your ribs and hips together by lifting your shoulders off the mat by contracting your abdominal muscles
  • Inhale through your nose and lower your shoulders back to the mat by relaxing your abdominal muscles

BRIDGE

  • Lie down on your back with your knees bent and arms off to the side
  • While keeping your core engaged, lift your hips off the floor until your shoulders, hips and knees are in a straight line
  • Lower your hips back down in a controlled manner

BURPEE

  • Simultaneously squat down and place your hands on the floor
  • Kick your feet back and bring your body into a plank position
  • Jump your feet back between your hands and stand up to the starting positon

 

4.  B O D Y W E I G H T  +  R E S I S T A N C E  B A N D

As nice as the bodyweight exercises featured in option 3 are, unfortunately there are muscle groups that don’t get targeted (e.g., back, biceps, etc.). A good way to take the bodyweight exercise workout up a notch is to add a Resistance Band. This piece of equipment is very light and easily fits in any suitcase or travel bag. You can do the same exercises as above, but add the two additional exercises below with a Resistance Band.

You can continue with the same sets, reps and rest suggested in the last workout (15–20 reps and 2–3 sets of each exercise and resting for 30–45 seconds). And follow the same suggestions as above for an advanced worked. 

 

TRICEPS KICKBACK

  • With a resistance band firmly anchored to a door, piece of equipment, etc., grab the handles and step back until there is tension on the band
  • Lean forward to a 45-degree angle with your palms facing back, and pull your elbows up and back
  • Contract your triceps and extend your arms until they are straight
  • Relax your triceps and bend your elbows until they are back in the starting position

ROW

  • With a resistance band firmly anchored to a door, piece of equipment, etc., grab the handles and step back until there is tension on the band
  • With your palms down and elbows out, simultaneously bend your shoulders and elbows, pull your elbows back focusing on squeezing the back muscles
  • Simultaneously extend your shoulders and elbows back to the starting position

 

5.  H O T E L  G Y M  W O R K O U T 

Finally, some person will want to work out indoors. If you are staying in a decent hotel, there is a good chance it has a small gym of some kind. Most hotel gyms usually have a couple pieces of cardio equipment (treadmill, elliptical, bike, etc.), dumbbells (that go in 5-lb. increments up to 50 lb.), exercise mats and an adjustable bench. This last workout will mainly use dumbbells as equipment and is listed below.

 


I hope this article gave you plenty of ideas based on your goals and the equipment you have access to.  Remember there are options for everyone, so happy travels! I’m also including descriptions for all the exercises below in case you need additional guidance.

 

In health, Corey Grenz — Program Specialist and Master Trainer, Life Time, Chanhassen

 

E X E R C I S E  D E S C R I P T I O N S 

 

Bodyweight Squat

  • Stand with your feet positioned at shoulder width
  • Bend your knees and hips simultaneously, and sit down and back (pretend there is a chair behind you)
  • Once your hips are in line with your knees, extend your knees and hips simultaneously back to the starting position

 

Push-Up 

  • Lie on the floor in a prone position with your hands in line with your shoulders
  • With either your knees (beginner) or toes (advanced) on the floor and keeping your core tight, push yourself away from the floor by simultaneously extending your elbows and shoulders
  • Keeping your core tight, lower yourself to the floor by simultaneously bending your elbows and shoulders

 

Forward Lunge 

  • Place your feet next to one another in a standing position
  • Step forward with one foot and lower your hips by bending your hip and knee simultaneously
  • Push your body back to the starting position by extending your hip and knee joint simultaneously
  • Repeat steps with the opposite foot

 

Abdominal Crunch 

  • Lie on your back with your knees bent, and place your hands by your ears with your elbows out to the side
  • Inhale through your nose and, while exhaling through the mouth, bring your ribs and hips together by lifting your shoulders off the mat by contracting your abdominal muscles
  • Inhale through your nose and lower your shoulders back to the mat by relaxing your abdominal muscles

 

Bridge 

  • Lie down on your back with your knees bent and arms off to the side
  • While keeping your core engaged, lift your hips off the floor until your shoulders, hips and knees are in a straight line
  • Lower your hips back down in a controlled manner

 

Burpee (Basic with no Push-Up) 

  • Simultaneously squat down and place your hands on the floor
  • Kick your feet back and bring your body into a plank position
  • Jump your feet back between your hands and stand up to the starting positon

 

Resistance Band Triceps Kickback 

  • With a resistance band firmly anchored to a door, piece of equipment, etc., grab the handles and step back until there is tension on the band
  • Lean forward to a 45-degree angle with your palms facing back, and pull your elbows up and back
  • Contract your triceps and extend your arms until they are straight
  • Relax your triceps and bend your elbows until they are back in the starting position

 

Resistance Band Row 

  • With a resistance band firmly anchored to a door, piece of equipment, etc., grab the handles and step back until there is tension on the band
  • With your palms down and elbows out, simultaneously bend your shoulders and elbows, pull your elbows back focusing on squeezing the back muscles
  • Simultaneously extend your shoulders and elbows back to the starting position

 

Dumbbell Goblet Squat 

  • Hold dumbbell against your chest in a “goblet” position and place your feet so they are shoulder width
  • Bend your knees and hips simultaneously, and sit down and back (pretend there is a chair behind you)
  • Once your hips are in line with your knees, extend your knees and hips simultaneously back to the starting position

 

Dumbbell Flat Bench Chest Press 

  • Grab 2 dumbbells, lie on your back on a bench and bring the dumbbells to your armpit crease
  • Contract your chest muscles and extend your shoulders and elbows simultaneously, bringing the dumbbells close together
  • Let the dumbbells come back to the starting position by bending your shoulders and elbows simultaneously

 

Dumbbell Forward Lunge 

  • Same steps as the bodyweight forward lunge except you are holding dumbbells

 

Dumbbell 1-Arm Row 

  • Grab a dumbbell and place the opposite knee and hand on the bench so your hips, shoulders and ears are in a straight line
  • Contract your back muscles and pull the dumbbell to your stomach by bending your shoulder and elbow simultaneously
  • Lower the dumbbell back to the starting position in a controlled manner by extending your shoulder and elbow simultaneously

 

Dumbbell Romanian Deadlift 

  • Grab 2 dumbbells and stand with your feet close together with your knees in a soft position
  • Hinge at your hips by pushing them back and letting the dumbbells glide down in a straight line while keeping your back straight
  • Bring your hips forward and extend your body until you are in the starting position

 

Dumbbell Biceps Curl 

  • Grab 2 dumbbells and let them hang off to your side with your palms facing forward while in a narrow stance
  • Squeeze your biceps, bend your elbows and bring the dumbbells towards your shoulders
  • Relax your biceps, extend your arms and lower the dumbbells in a controlled manner

 

Dumbbell Flat Bench Triceps Extension 

  • Grab 2 dumbbells, lie on your back on a bench and extend your arms with your palms facing
  • Slowly bend your elbows and bring the dumbbells towards the side of your head
  • Contract your triceps and extend your arms bringing the dumbbells back to the starting position

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Questioning if you have food sensitivities?  – Articles

If, while I was getting my dietetics degree, you would have told me that I’d be coaching person about food sensitivities, I honestly would have thought you were joking.

When I was in college (and during my medical internship), gluten-free was a thing we only talked about when someone had diagnosed celiac disease. Peanut allergies were definitely on the rise (as were peanut and nut-free schools), and I was under the impression that every American should be consume three servings of milk (cow dairy) per day.

Flash forward to today, and food sensitivities (and not just food allergies) are definitely a thing. There are hundreds of books that take users through elimination diets, foods that are heavily marketed as gluten-free, and nut-based milk alternatives that are now one of the hottest growing category in the grocery store.

Also, person are getting tested for food sensitivities more than ever before. They’re finding out whether there are certain foods their bodies are reacting to so they can feel better, lose weight and reduce joint pain. It’s actually the number one lab test that we offer at Life Time. 

But why are food sensitivities on the rise now? 

Here’s the thing; there are a lot of opinions on this topic. What I get most excited about is the continued and emerging research on gut health, and the changes happening to our immune systems. 

One thing to note, and what I always tell clients, is that food has changed. The running joke in this industry is that our grandparents (and the generations before) didn’t have to buy organic because everything was organic.

But today, our food is more processed, and much more likely to be contaminated by pesticides and herbicides, and include xenoestrogens, genetically modified ingredients, hormones, antibiotics, etc., which all can impact something we call gut integrity.

Visualize all of the foreign and artificial gunk being digested (and absorbed) by your body. All of that stress can create a more permeable gut lining, which makes us more vulnerable to the different proteins in foods we are trying to digest and absorb.

Even worse, chronic stress, personal products (lotions, makeup, etc.) and our toxic environment (pollution, plastics, etc.) can all create additional havoc for that same gut lining. 

 

M Y   S T O R Y

I started dealing with food sensitivities while I was in college, and I didn’t even know it. Diagnosed with IBS (I even wrote an article about it after my positive experience, which you can read here), I felt limited in my options to find relief. My doctor gave me a prescription for Miralax and told me to watch my stress, and I just did my best to deal with the pain and constipation. 

When I started working at Life Time in 2008, I was introduced to a naturopathic physician who recommended that I go gluten-free and take specific supplements to help support my gut lining. It changed my life.

I went from daily stomachaches (sometimes debilitating) and irregularity to feeling amazing within a few short weeks. The acne on my face cleared up, and my bowel movements became regular (and non-strenuous). Coming from a family with several females dealing with the same stomach issues as me, I became a huge fan of gluten-free, recommending it to everyone I knew that struggled with IBS. And it changed their lives, too.

I suppose when you start seeing relief from something so non-traditional, you start digging in and researching more. I found myself reading more information on different signs and symptoms of varying food sensitivities, specifically cow dairy. I learned from other holistic practitioners that when they took dairy away, clients dealing with acne and sinus infections (two things I often dealt with) started to find relief.

When having these conversations with clients, I often hear recollections of a childhood free of food sensitivities and not knowing of even one person with a full-blown peanut allergy. So I understand that sometimes this information is hard to hear or understand. But the prevalence of person feeling better after removing certain foods is too hard to ignore. 

It’s been over 7 years since I fully eliminated gluten (and mostly eliminated cow dairy). When these things sneak into my diet, I always feel it — most often in my joints. But it’s something I’ve committed to because I feel so much better without gluten and dairy. It’s also why I’m super passionate about our D.TOXSM program. It’s founded on an elimination diet that takes out the most common food sensitivities. And person feel so amazing after the program that they continue eating that way. 

One other thing I have to continue to check in on is my stress. I’m an “internalizer,” so I have to periodically assess stress and whether it’s impacting my gut/immune health. Recently I did our full lab test panel and found out I was starting to react to new food proteins, predominately egg yolks and yeast. I’m currently eliminating those foods (not eating eggs is hard for me) and adding in some additional gut-support supplements and, of course, monitoring and managing my stress better. 

 

W H A T   I   R E C O M M E N D

If you are thinking that food sensitivities might be an issue for you, there are three options I would suggest as starting points. 

1. CONSIDER AN ELIMINATION DIET. 

It’s something I was putting clients on before Life Time began offering an actual test. I like it because it’s a low barrier and something you can try for a shorter period of time. As I stated above, the D.TOX program eliminates the most common foods that create inflammation and cause sensitivities: wheat/gluten, cow dairy, corn, soy, peanuts and eggs. And we’ve had hundreds of thousands of person go through the program and find success.

2. IF YOU’RE READY TO FIND ANSWERS — TEST. 

Although elimination diets rule out the big sensitivities, everyone is different. You could be reacting to a protein in food that isn’t one of the 5 most common sensitivities. Or maybe you’ve tried an elimination diet and it was hard to confirm which food or foods were problematic. Or maybe you need to see it on paper before you will change or fully commit. We all know ourselves and what will work best or motivate us. 

Now there are a number of food sensitivity tests out there; some are nice, some not so nice. I’ve gone through just about all of them, and I can say they all have their limitations. The one we offer, and that I point person to, comes with an additional blood assessment panel (to gain more insight to overall digestive health) and, even more importantly, a full review from one of our corporate registered dietitians. Our dietitians will tell you what the results mean (and what they don’t), and give you the next steps to take with your eating, training and supplements. Think of it as a nice starting point, knowing that the guidance and one on one time with the dietitian will be the key to understand what to do next. These steps will be unique to your results and lead you down the right path to get to your goal. Our test isn’t offered in all states, but if you are a member and are above 18, you can click here to learn more or even purchase.  

3. TRY GUT-SUPPORTING SUPPLEMENTS. 

Eliminating problem foods is always step one, but if you’re not ready for that, in the meantime you can still take nutrients to help support your gut lining. My suggestions are:

  • Probiotics (to help populate good flora in your intestinal tract),
  • Glutamine (to help your body recover and nourish your gut lining), and
  • Digestive enzymes (to help break down food and make it easier to absorb).

I hope this helps and, of course, if you want to connect with one of our coaches on the next best step for you, reach out to coaching@lt.life.

 

In health, Anika Christ – Director – Digital Programming & Events – Life Time Weight Loss

 

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.

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Souping is the New Juicing – Articles

everything that makes it easier to live a healthy life is a good thing. And it just so happens that one of the top food trends for 2018, drinkable soups, aka souping, does just that. And a lot of health and fitness professionals these days are suggesting it over juicing. But does that mean it’s healthier?

Well, there are always two sides to a story and sometimes there’s not a definitive answer, especially with nutrition because we are all so unique. Here’s why we are currently loving this trend — and you can make up your own mind.

 

1. MAKES ON-THE-GO EATING HEALTHIER

It’s usually when we’re lacking time that we opt for something that’s processed and full of sugar, so having healthy options when we find ourselves in a rush is critical. Drinkable soups can be a nice option for a quick refuel. Plus, they make getting in those veggies so much easier; if there is one food group person have trouble getting in, it’s veggies.

This doesn’t mean we suggest eating on the go all the time as a way of life, because there are so many added health benefits to sitting without distraction and mindfully enjoying your meal with friends and family. But sometimes you have no choice but to eat at your desk or in the car. And at those times, you have to do the best you can to take care of yourself. So if you can make your on-the-go meals healthier, that’s half the battle.

2. LESS SUGAR + MORE FIBER

Did you know that a typical juice can have as much sugar as a soft drink? Granted, many juices are now trying to add more veggies, and if you’re getting fresh juice these are natural sugars. But we still want to keep an eye on natural sugar content, which will help to keep cravings at bay. In comparison, a drinkable soup generally has a low sugar content; for example, the recipes below each have only 3 grams. And because drinkable soups are generally made with whole veggies, you’ll get plenty of fiber which has so many benefits, including keeping you full longer and improving your gut health. 

3. SAVORY + SATISFYING

Although a fresh juice is super refreshing, a drinkable soup is really satisfying. And during this time of year when it’s cold you can drink it warm, or in the summer opt to drink it chilled. You can also easily add in foods that will balance out your macronutrients, like coconut oil or bone broth for healthy fat, and chickpeas for a plant-based protein which will keep you satisfied longer – so you won’t get “hangry.”

Want to try souping? These 2 recipes will get you started, but we also suggest that you make up your own concoctions. And if you’re loving what you’ve come up with, feel free to share them with us at coaching@lt.life.

 

CAULIFLOWER, CURRY & CASHEW SOUP

Prep time: 15 minutes
Total time: 30 minutes

Ingredients

  • 1 bag frozen cauliflower or 1 small head cauliflower, broken into florets
  • 1 Tbsp. olive, avocado or coconut oil
  • 2 cups unsweetened cashew milk
  • ¾ cup cashews, soaked overnight in water, then drained
  • 1 tsp. garam masala
  • ¼ tsp. cinnamon
  • Sea salt to taste

Method

  1. On a sheet pan, lay out cauliflower and drizzle with oil. Roast at 400 degrees for 20 minutes or until slightly browned.
  2. In the jar of a high-speed blender, add the roasted cauliflower mixture, cashew milk, cashews and spices. 
  3. Blend until smooth. Serve and enjoy!

Servings 4 | Calories 180 | Sugar 3g | Fat 13g | Carbs 10g | Fiber 3g | Protein 6g

 

CREAMY BROCCOLI-AVOCADO SOUP

Prep time: 15 minutes
Total time: 25 minutes

Ingredients

  • 3 cups broccoli florets
  • ¾ cup green peas
  • 3 cups vegetable broth
  • 1 avocado, pit and skin removed
  • Juice of half a lemon
  • Sea salt to taste

 Method

  • Combine broccoli and peas in vegetable broth in a medium pot over medium heat, and heat to boiling. Simmer for 5 to 7 minutes or until broccoli and peas are tender.
  • In the jar of a high-speed blender, add the vegetable mixture, avocado, lemon and sea salt.
  • Blend until smooth. Serve and enjoy!

 Servings 4 | Calories 140 | Sugar 3g | Fat 5g | Carbs 12g | Fiber 5g | Protein 4g

 

Written by LTWL Staff and recipes by Hanna Grinaker, Corporate Registered Dietitian–Life Time Weight Loss 

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader. 

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