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Five Delicious Foods to Help You Lose Weight

Weight loss – the effective kind with lasting results – is best achieved through a combination of exercise and a healthy diet. Eating protein and produce and cutting back on the processed carbs, processed foods, and sugar are nutritional habits that will help with weight loss. There are also several foods that can help you meet weight loss goals by making them a staple of your diet.

Photo credit: Buykmlida.com

These five delicious foods can improve your health AND help you lose weight:

1. Olive Oil: Before the high fat content in olive oil worries you, you should know that it can actually help you lose weight because monounsaturated fats (which olive oil contains) can help you eat less. Monounsaturated fats help your body break down fats, which is why olive oil can help you lose weight.

Suggestions: Use olive oil for sautéing veggies or as a base in your salad dressing.

2. Eggs: Eggs are a great source of protein and a bit of healthy fat. They will fill you up and keep you feeling full and satisfied much longer than a standard breakfast of toast or cereal. They are also fast and easy to make.

Suggestions: scramble with a bunch of pre-cut veggies and a bit of Parmesan cheese for a quick and filling breakfast. Hard boil a dozen and eat them throughout the week as a grab ‘n go snack.

3. Berries: Not only are these tasty berries packed with antioxidants and fiber, they actually help lower your risk for diabetes and heart disease because they change the way your body stores sugars. Enjoy about ½ cup of berries each day. Studies show blueberries reduce the fat around your tummy.  Berries are great for a sweet tooth attack and an easy grab ‘n go treat.

Suggestions: Add berries to smoothies. You can use frozen berries in place of ice cubes. Add berries to plain Greek yogurt as a sweetener. Mix a handful of berries with ¼ cup of nuts for a perfect protein/carb ratio afternoon snack.

4. Plain Greek Yogurt: Greek yogurt has been trending lately as an excellent snack or breakfast item. Go for the low-fat yogurt, which is high in protein and probiotics (always look for “live and active cultures” on the label). The protein and calcium in Greek yogurt will help your body speed up its ability to break down fat, as well as speeding up your metabolism. The high protein content of Greek yogurt will also help protect your lean muscle mass – even better for a high metabolism. Plain Greek yogurt is much lower in sugar than regular yogurts, making it a much better option for your waistline.

Suggestions: Add honey or a few drops of liquid Stevia to plain Greek yogurt to sweeten it a bit. You can also add berries and sliced almonds for some sweetness and crunch. Also, sub plain Greek yogurt in recipes calling for sour cream.

5. Avocado: This delicious food is technically a fruit, with the seed on the inside. It’s fabulous for helping you lose weight, too, since it’s packed with fiber and healthy monounsaturated fats. Research suggests that a quarter or half of an avocado per day will improve your weight loss results. The fat in avocado will regulate your blood sugar and help you feel satiated, keeping your nutrition in check all day.

Suggestions: Make quick guacamole by combining half of a diced avocado, a bit of chopped sweet onion and a ¼ teaspoon of fresh squeezed lemon juice.  Dip freshly cut veggies or roll up a slice of avocado in nitrate-free sliced turkey for a high protein/low sugar snack.

If you’re looking for more tips toward healthy eating that’s weight-loss-friendly, make sure you check out our blog post on “Volume Eating For Female Fat Loss” from our sister site, Fit Healthy Moms. There are some tasty recipes included!

Five Weight Loss Myths

It’s a personalized balance of healthy dieting, exercise, and determination. Weight loss – particularly for those of us who are ‘real’ women and men with busy lives – is not an easy thing to achieve or maintain. There’s no ‘silver bullet’ or ‘quick fix’ to help you lose weight (at least not if you’re going to keep the weight off).

But while we’re all working to avoid carbs and sweets, it’s important to recognize a weight loss myth when you hear one – it could be hindering your goal for a smaller dress or pant size, rather than helping it. Check out these five weight loss myths:

  1. Photo credit: HealthExcellence.net

    1. “Low Fat” & “Fat Free” Means 0 Calories: Fat free and low-fat products may have fewer calories than standard versions of the same food, however, fat free and low-fat products may also contain more flour, sugar, salt, or starch to keep the flavor of the food item after they have removed the fat. All of those items increase calorie count.  I never recommend “Fat Free” versions of food.  Low Fat is fine and often Full Fat is too! Fat is your friend.  It fills you up, keeps you satisfied and it helps your brain understand that you have actually eaten.  Recent research is actually showing great weight loss and maintenance results in diets HIGH in fat, when the fat is from good sources.

    1. Snacking Will Prevent Weight Loss: It’s a myth that eating between meals is detrimental to weight loss. Actually, small healthy snacks between meals – such as plain Greek yogurt, fruits, vegetables, and nuts – can help you eat less at breakfast, lunch, and dinner. These snacks can also help you get nutrients you might not get at meals.

    1. All Carbs Are Evil: Not all carbs are created equal, and there is such a thing as good carbs and not-so-good carbs. Avoid carbohydrates with lots of sugar or white flour.  Fruits, vegetables, beans (legumes) and sprouted whole grains are all good carbs to consume. Don’t forget that your body uses carbohydrates as fuel for exercise, so you need some good carbs on hand to burn each time you work out!

    1. Fast Food = The Worst Food to Eat: Okay, you probably shouldn’t chomp down on a double cheeseburger with fries and a milkshake, but in a crunch, you can usually make a reasonable choice.  Some healthier fast food options to try: order a salad.  Choose grilled chicken or fish instead of fried.  And get a side of fruit.  Minimize sauces – mayonnaise and dressings are weight loss nightmares.

    1. Consistent Exercise & Diet Means No Weight Gain: Your metabolism will change as you age, meaning that exercising the same way and eating the same things – even if you workout every day – may not prevent muscle loss and weight gain. The good news is, there are a few dietary and exercise tweaks you can make to combat an aging body, in order to keep the extra weight off.

I hope that by debunking these myths, you’ll be on your way to a healthier method of weight loss. If you need some help with your own weight loss goals, I’m always happy to help! Just contact me for a free consultation.

2010 Joy!

Wow. What a year for Sync Fitness. I am in awe.

This year has been successful in ways I could not anticipate last January. It has been the single best year for Sync Fitness for many reasons. I wish I could individually highlight each client I had the pleasure of working with this year. I want each of you to know how much I truly LOVE and APPRECIATE every bit of energy and sweat you share with me. Sync Fitness is nothing without YOU.

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Sync Fitness 6 Week Total Body Transformation

ARE YOU READY TO KICK OFF 2011 WITH 10-20 POUNDS OF FAT LOSS?!

Here it is folks – what you have all been asking for . . . the 2011 launch of my 6 Week Total Body Transformation! The Winter program will run January 16th – February 26th. Today I get to officially open up this program to a handful of applicants. Over the summer and fall Sync Fitness ran this program with HUGE success. Let me show you some numbers:

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Please don’t laugh at me!


So, a few weeks ago I started waking up with a achy back and right hip. Check out this video to see what was likely the cause of my pain. BUT, please don’t laugh. I have the biggest feet of any female I know – my running shoes are a size 11. So, I can barely fit them in the camera lens. Ok, my secret is out.

You’ll see in the video how my shoes have completely broken down based on my stride. Your shoes may wear quite differently. So look closely at the bottom of your shoes for sign of wear. Inspect both shoes closely, as one shoe may wear a lot more than the other (as in my case).

If you are in Seattle and find you’re in need of new shoes, let me recommend Super JocknJill by Greenlake. They are really helpful in determining what shoe is best for you. Not all running shoes are good for every foot. PLEASE get the ones that are best for you. Any good running shoe store will watch you walk/run in shoes and be able to tell you the most appropriate shoe for you. Don’t buy shoes from a place that cannot do this! With as many steps as you take on your average run, your shoes are an essential investment. They can make or break you, literally. Happy running friends!

My Favorite Quinoa Recipe!

I eat quinoa almost everyday. I mean, why wouldn’t I?? This “supergrain” is among the healthiest of all grains and among the easiest to make. Quinoa is LOADED with protein (10 grams in a 1/2 cup) and fiber (6 grams in a 1/2 cup), making is very filling. I learned about quinoa about a year ago when I went to my amazing nutritionist, Mary Purdy of Nourishing Balance, after learning I needed to eliminate dairy, eggs, say and gluten from my diet. This is the quinoa recipe Mary gave me at our first appointment and I’m still eating this pretty much every day for lunch!

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Early Bird Special: Sync Fitness Boot Camp is heading to Gasworks Park!


* Video from 2009 Boot Camp*

ARE YOU READY TO GET SWEATY?

Join Sync Fitness Boot Camp at Gasworks Park to BLAST FAT, BURN CALORIES, and BUILD LEAN MUSCLE. This is Seattle’s BEST Boot Camp. Serving Seattle since 2003, Sync Fitness has learned what people love and what people hate (and what they love to hate!) We are here to help you make the most of your workouts and push you harder than you can push yourself. You’ll be pleasantly surprised by how much you enjoy the experience.

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June/July Women’s Strength Training Class in Magnolia

My next series of Women’s Strength Training Classes start up next week.  Here’s all the info:

WHAT:  Women’s Strength Training Class
Get your rear in gear – SUMMER IS JUST AROUND THE CORNER!  This is your last chance to LOSE FAT and BUILD LEAN MUSCLE MASS as Seattle heads into shorts and tank top weather!  This class is a strength training class set up in a circuit format.  Each class is designed to use all muscles from your triceps to your buns to your back to your core.  Participants work at their own pace and own strength level at each station.  All levels of fitness are welcome.

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