This article on protein intake seemed like a perfect follow up to my last post so I thought I would share it with you.

My partners over at Prograde love helping you make your life easier. And this new article they just released is further proof of that.

If you’re looking for easy advice on how to lose weight faster, than take a look at this:

http://healthpath.getprograde.com/top-4-reasons-you-need-protein.html

Yours in health,

Christine

PS – You don’t have to lose weight faster, but when it’s this easy…

http://healthpath.getprograde.com/top-4-reasons-you-need-protein.html

The question? Researchers and dieters alike have debated which diet is better for weight loss – low fat or low carb? Dieters on each side would swear by the one that they chose.  Now researchers have some answers:

The Annals of Internal Medicine reported the outcomes in a recent 2 year study.  Weight at the end of 2 years was the primary outcome. Secondary measures included weight at 3, 6, and 12 months and cholesterol (serum lipid concentrations), blood pressure, urinary ketones, symptoms, bone mineral density, and body composition. Both diets improved systolic blood pressure, triglyceride levels and low density lipid cholesterol level.  However, the low carb diet showed greater reductions in many of these measures at 6 months.  The low-carbohydrate diet group also had greater increases in high-density lipoprotein (good) cholesterol levels at all time points, approximating a 23% increase at 2 years.

The results? It seems that weight loss was equally effective at the 2 year mark.  Participants lost an average of 24 pounds after 1 year and at 2 years, they were able to keep off 15 of those pounds.

The Conclusion: You can achieve successful weight loss with either a low-fat or low-carbohydrate diet when coupled with behavioral treatment. However, if you are wanting to improve your overall heart health, the low carb diet was associated with more favorable changes in cardiovascular disease risk factors at 2 years.

One difference in this study compared to others that looked at diet differences was the addition of a comprehensive lifestyle modification program. More on this to come………………….

Citrus Basil Salmon

2 Tbsp. basil olive oil
4 Tbsp each fresh lemon and lime juice
1½ tsp. lemon zest
1 tsp salt
½ tsp. Freshly ground black pepper
4–7 skinless salmon fillets

Directions:

• In a large shallow dish, whisk together 1 Tbsp of the basil oil, 3 Tbsp of the lemon juice, 3 Tbsp of the lime Juice, ½ tsp lemon zest, ½ tsp of the lime zest, ½ tsp salt, and ¼ tsp of the pepper.
• Add Salmon to dish, turning to coat fillets. Spray a large nonstick skillet with olive oil cooking spray.  Heat over medium-high heat. Add salmon, rounded side down, and cook 4 minutes. Turn fillets and cook 3 to 4 minutes for medium-rare or longer for desired doneness.
• Remove from heat. Spoon the remaining 1 Tbsp basil oil and the remaining 1 Tbsp each lemon juice and lime juice over fillets, dividing evenly.
• Sprinkle fillets with remaining 1 tsp each lemon and lime zest, ½ tsp salt, and ¼ tsp pepper.

Voilà! You have a great easy, heart healthy recipe rich in omega 3 that is delicious too.  This recipe came from my partners at Prograde.  You can get this and many yummy  recipes free – just sign up for them in the box to the right!

“When is the BEST time to workout?”  A commonly asked question indeed.

Well, in reality, the best time truly is whenever you are actually going to do it.

Look, some people love to get their training in first thing in the morning.

Some love to go during their lunch hour.

And, of course, many people just wait until after work.

Hey, with some many people completely out of shape and unhealthy  give yourself huge credit whatever time you go and workout, so long as you actually go!

But many people are confused as to what and when they are supposed to eat based on when they get their workout in.

And they are also baffled as to when they should take their supplements.

You’re in luck if you’re one of the confused! My partners over at Prograde Nutrition have created this really simple chart that shows you examples of what you can eat and when, and it’s all based on what time of day you workout.

Plus, it also shows good times to fit in your supplements for optimal results.

Even better is that they made a version for men and a version for women.

Check out the female version here: http://healthpath.getprograde.com/how-to-use-prograde-products-female.html

OR

Check out the male version here: http://healthpath.getprograde.com/how-to-use-prograde-products-male.html

Yours in health,

Christine

PS – And don’t forget, Prograde has their BRAND NEW Branched Chain Amino Acids at 17% off this week ONLY. Stock up on those now at:

http://healthpath.getprograde.com/branched-chain-amino-acids.html

I just got back from a free beginners tennis clinic; WOW, do I love free things! Not because I’m cheap (frugal is the word I prefer!) but I love to learn and am very appreciative to those who are willing to share.

I must say that in the past, I have had huge amounts of anxiety to go and do things like that by myself, but I have worked very hard over the years to force myself to do it and…………..guess what………..now it’s much easier and not so scary. [lesson learned #1]

Anyway, as I was looking around and “sizing up my competition”, I observed that there was quite a mix of people there – tall, short, overweight, thin, very fit looking, non-fit looking, various ages, different races, and different experience levels even though we were all “beginners”.  Of course, I am worried about how I am going to do when it’s my turn during the drills, but as I took my turn and then observed others as they took theirs, I became less concerned with how well I was doing (or not) and just noticed everyone’s different styles and abilities, how we cheered each other on or complimented a good shot. OK, so it’s not all about me, again! [lesson learned #2]

Exercise or making a choice to be more active is not discriminatory.  It doesn’t care how old, what race, what experience level, how tall or short you are.  Just take the first step and start – something, anything!. [lesson learned #3]

Although I have played a little tennis before, I have been reluctant to join a league.  This is the next best thing since it is all about people who want to learn and not necessarily cut my head off at the net, have fun and just play.  It doesn’t have to be stressful [lesson learned #4]

Always look out for opportunities in your community for activities that you may have an interest in.  Even if it’s a small interest or just curiosity.  Seek them out – they are probably there somewhere.    Who knows, you might just like it……….meet some new people……win at Wimbledon (OK, I’ll stop now).[lesson learned #5]

Last night I had the opportunity to see Mary Chapin Carpenter live at a popular winery here in Kentucky. I love her music and her voice! I was shocked to learn that she had suffered a life-threatening illness and was just recently coming back to touring. In an interview with NPR, she revealed how devastating her illness was as depression, fear, and anxiety crept in afterward. She goes on to reveal how she found the learning curve of gratitude from the grocery store.

Despite the extreme heat last night, Mary and her band took it in stride. Needless to say, they were awesome. Her voice calm, soothing; her music, always inspirational. I was grateful for the opportunity to finally see her live and to spend a wonderful evening with loved ones and friends.

Lesson Learned: PRACTICE GRATITUDE FOR SMALL THINGS EVERY DAY

What are you grateful for today?

Check out her full story at NPR/This I Believe