7 Tips to Stop you feeling Hungry
Did you ever feel hungry after having eaten? Even though the meal may have been quite substantial? The latest research suggests that there are some food ingredients which send out the wrong signals to your body. Instead of receiving the much desired “ Hmmmm that was great, I’m full” it gets “Ahh! Tasty!….. So what’s next?” This often leads to you eating a high calorie desert type snack. This phenomena has been dubbed “Rebound Hunger” and as with any excessive eating, it can make your body go from fab to flab in no time.
By avoiding some simple things, tweaking what you’re eating and adding a little exercise, before you know it you’ve got the body you want.
EAT Breakfast
Trying to avoid sounding like your mother, but breakfast is a huge factor in stabilizing your weight. Researches followed over 2,500 people for 4 years & found those who ate a bigger breakfast were more likely to be healthier. Those who skipped breakfast or ate under 300 calories actually gained double the weight of those who ate well (500 calories plus). Breakfast is exactly what it spells, our Break – Fast (first meal after we fast from sleeping) Eating a big breakfast makes for smaller rises in blood sugar and insulin throughout the day. This means you will crave less at inappropriate times and stop reaching for the quick fix junk food in front of you.
Step away from that Soft Drink
Sweetened drinks are really just bad all round. They are packed full of calories and have no nutritional value. Included in this Soft drink category are iced teas and some fruit juices (with added sweeteners). These drinks are often sweetened with high fructose corn syrup. This affects our ability to use leptin, ( the “satiation hormone” that tells us when we’ve had enough to eat), which tricks your brain into thinking you are still hungry when in fact you are full & fine.
Eat your greens
Are you the person who gets the salad with your meal & just pushes it to the side? Youi’re not alone, most Australians do the same. Leafy greens are high in essential B-vitamin folate and vitamin K, help protect against depression, fatigue, and weight gain. They also affect insulin levels. Those who were trying to lose weight lost 8.5 times as much weight as those who didn’t eat their salads.
Canned Food
If your dinner or portions of it has come out of a can, ensure that it isn’t filled with the chemical bisphenol-A, or BPA, which the Food and Drug Administration recently stated was a chemical “of some concern.” Again this causes surges in leptin playing around with your body’s ability to know when it is full.
Tea
Jam packed with anti oxidants and polyphenolic compounds, black tea is great for suppressing “Rebound Hunger.” Research has shown that people who drank one cup of black tea after eating high-carb foods decreased their blood-sugar levels by 10 percent for 2.5 hours after the meal, keeping you fuller for longer, which leads to you not craving snacks.
Water
Did you know that dehydration often feels like hunger? Unfortunately when you are thirsty it means you are already dehydrated, so it’s important to keep up your intake of water. So have some water before, during and after you meal and see if that can curb your desire to eat more. It is recommended we drink about 8 glasses of water a day, more while exercising.
Bored
We have all found ourselves in the situation where we are sitting on the couch with nothing to do & nothing on TV, and then before you know it you’re at the fridge looking for edible entertainment. Researchers at Flinders University in Australia found that visual distractions can help curb cravings. If you are still hungry after your meal, picture a juicy sizzling steak, if it is appealing then you are probably hungry, if not you are bored. Get up and go for a walk or go to the gym and try out one of their classes. This will stop your boredom and burn off loads of calories which are only two of the hundreds of benefits of exercise.
Making Muscle - Show us Your Guns Fella’s !
Let’s face it, Most fella’s want bigger arms….. Chances are, if you are working out in the gym and you’ve been given some advice, then it’s probably not from lack of trying or that you are neglecting your biceps…. You’re eating right, having loads of protein and carbs at the right time and still, spaghetti arms. You’ve tried every kind of bicep exercise using bars, dumbbells and benches. Next week you may even try bicep curls on your head (Don’t try this at home kids, I am trained professionalJ). Frustrated yet? Let me tell you a secret.
To build muscle we need to overload them. Gradually increasing your weights till they get used to it, they will grow and adapt, then challenge them some more. Eventually you’ve reached that point where you just can’t add any more weight after all that trying. When you keep pushing to increase the weights you end up with injury or ache and pains in other places.
The trick is, we need to build all our supporting muscles as well as our biceps. Such as your core, back and even your glutes. Yes your glutes, when those muscles are weaker than they should be, they act like brakes on the size and strength of everything else; especially your arms.
Add some compound exercises (exercises that use more than one major muscle group) and body weight resistance exercises. That way you can recruit other major muscle groups to help your supporting muscle grow stronger.
Try Chin Ups. This move forces you to lift your entire body several times the amount of weight you could curl on each repetition. This gets your lats and biceps working together and as hard as they can.
Do the same with your triceps. Dips will get your shoulders, chest and triceps all working together (or like our exercise of the month walking dips).
Working your core will help you build your guns, not just give you a six pack. The weaker or less balanced the base of support (your core), will limit the strength and power your arm muscles can generate or cope with.
Highlight all the weakest links. Just like a chain only needs one weak link to break, same goes for your body. Ensure you work on, External Rotators, Trapezius and Glutes; these are the muscles that enable or limit the potential growth of your biceps and triceps.
What do you have to lose? Nothing, but all that extra space in your shirt sleeve. So, I look forward to seeing you all showing off your guns in the club & around town.
All members are entitled to regular program reviews every 8 to 12 weeks. If you would like advice on working these muscles, please book in your next review at Recpetion.
Lemon-Garlic Prawns & Vegetables
Preparing tasty and healthy meals doesn’t have to take hours. This one will take you all of 30 minutes. Lemon-Garlic Prawns & Veggies will go down a treat on your dinner table.
Ingredients:
4 teaspoons extra-virgin olive oil, divided
2 large red bell peppers, diced
2 pounds asparagus, trimmed and cut into 1-inch lengths
2 teaspoons freshly grated lemon zest
1/2 teaspoon salt, divided
5 cloves garlic, minced
1 pound raw prawns, (26-30 per pound), peeled and deveined
1 cup reduced-sodium chicken broth
1 teaspoon cornstarch
2 tablespoons lemon juice
2 tablespoons chopped fresh parsley
Directions:
1. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add bell peppers, asparagus, lemon zest and 1/4 teaspoon salt and cook, stirring occasionally, until just beginning to soften, about 6 minutes. Transfer the vegetables to a bowl; cover to keep warm.
2. Add the remaining 2 teaspoons oil and garlic to the pan and cook, stirring, until fragrant, about 30 seconds. Add prawn and cook, stirring, for 1 minute. Whisk broth and cornstarch in a small bowl until smooth and add to the pan along with the remaining 1/4 teaspoon salt. Cook, stirring, until the sauce has thickened slightly and the prawns are pink and just cooked through, about 2 minutes more. Remove from the heat. Stir in lemon juice and parsley.
3. Serve the prawn and sauce over the vegetables.
Nutritional Information:
Serves 4
Total time to prepare 35 Mins
Per serve:
Calories 226, Total Fat 7 g, Saturated Fat 1 g, Monounsaturated Fat 4 g, Cholesterol 174 mg, Sodium 514 mg, Carbohydrate 14 g, Fiber 4 g, Protein 28 g, Potassium 670 mg. Daily Values: Vitamin A 80%, Vitamin C 210%, Iron 25%. Exchanges: Vegetable 2,Lean Meat 3,Fat 1.
Percent Daily Values are based on a 2,000 calorie diet
Arms – Spicing up Tricep Dips
People often complain about their wobbly tuck shop arms, making tank tops and singlets a thing of the past. Let us fix that for you quick smart and if you are already working them out, how about spicing it up with a variation to your work out!
Triceps is the large muscle on the back of the upper arm. It is the muscle principally responsible for the extension of the elbow joint, in English, it straightens your arm. People often complain about wobbly or saggy triceps and that their arms make them feel uncomfortable. A singlet or a tank top would just be unbearable. So let’s target that area this month. If you are currently working out, it would be a great thing to add or replace your current tricep routine with for a while. Mixing things up is the key to getting great results so enjoy our exercise of the month!
Disclaimer: As with any type of physical activity, it is advised you warm up for 5 minutes before commencing exercise, followed by 5 minutes of stretching upon completion. These exercises are designed as a basic guide and professional consultations should be taken before commencing any exercise.
Pictures Courtesy of 
Peter Xenoulis
Congratulations
Our very own Peter places 2nd in his first ever body building competition….
Peter Xenoulis, who works for our Carlton club, has placed 2nd in the Australasian IFBB Classic Physique Titles, April 16th April 2010. This was his first ever competition & to rank at any stage is fantastic. Peter would like to thank Paul Gallanos & Dev Krishna for the mentoring & the whole Lifestyle team for their support. We would like to congratulate you & are proud to have you in our Lifestyle family.
Zumba is now available at Lifestyle Fitness Australia
Mondays 7.30pm – Marrickville
Tuesdays 6.30pm – Carlton
Wednesdays 7.30pm – Erskineville
The Zumba® program fuses hypnotic Latin rhythms and easy-to-follow moves to create a one-of-a-kind fitness program that will blow you away.
Burn off calories and tone your whole body while having the time of your life!
Our goal is simple: It’s not just a workout, it’s a party!
LIFESTYLE CITY TO SURF RUNNING TEAM
10 WEEK RUNNING AND TRAINING PROGRAM
join now for maximum results
The countdown has begun to Australia's biggest and best fun run, The Sun-Herald City 2 Surf. In its 40th year, the City 2 Surf is one of the few sporting events that whole families can take part in. It’s a community get-together, fantastic exercise, a personal challenge, an excuse to dress up in crazy costumes and the chance to support your favorite charity.
You'll be amongst an excited crowd of 70,000 that make the 14km trek from Hyde Park in Sydney's CBD to Bondi Beach. Now is the time to encourage family and friends to join you and get ready for all the fun on the day. Whether striving for a personal best time or walking for fun, gather friends, family or work colleagues and get training to build up your fitness levels.
The Lifestyle Team is preparing a Ten week CITY TO SURF Running and Training program that will have you ready for one of Sydney’s favorite sporting events.
When is the Sun Herald City to Surf?
8 August 2010
What package is the Lifestyle Team offering?
It will be a 10 week running and training package consisting of 2 x 1 hour sessions per week.
When will the Lifestyle City to Surf preparation begin?
Week beginning 24 May 2010
What will you receive as a part of the 10 week running and training package?
- Running and Training sessions with our fully qualified Fitness Trainers.
- Training programs written specifically for this event
- The idea of any training program is to build up mileage so that you can safely complete the race distance. The Lifestyle Personal Trainers have prepared a program that will help beginners achieve this, while also preparing more advanced Programs that offer sessions with target times to maximise race performance,
- Week to week Program and fact sheets to prepare you for the challenges of the run.
- Lifestyle Fitness Australia running shirt,
- Registration, entry fee and Transportation to the City to Surf,
- Sporting discount vouchers.
What is the cost of this Package?
| YOUR PRICE | |||
| Package Items | Package Item Value | One Off Payment | 4 week debit Payment Plan |
| 20 Training sessions (@30/session) | $600 | $395 | $435 |
| Fitness and Running Program | $70 | ||
| City to Surf Registration (estimate) | $50 | ||
| Lifestyle City to Surf T-Shirt | $20 | ||
| Transport | $10 | ||
| TOTAL | $750 | ||
What are the registration dates?
- Registration Begins – 5 May 2010
- Registration Ends – 22 May 2010
How can I register?
- You can register by simply contacting your local Lifestyle Fitness Facility.
- Marrickville – 9559 7599,
- Erskineville – 9557 7199,
- Carlton – 9588 6488.
*This program is available to members only