Eating For Fat Loss With NUSHAPE

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Our meal plan is less of a "plan", and more of a general guide on how to maximize fat loss after or between your NUSHAPE appointments. Your liver, kidneys and lymphatic system will immediately go to work to rid your body of the fat and toxins that were released during your session, and following certain protocol will ensure the fat get permanently flushed out, instead of re-absorbed by the cells. NUSHAPE works best as a terrific complement to an already healthy lifestyle - but it is not a magic pill! It is up to you to take certain measures to enable your body to flush out the fat as efficiently as possible. So, plan on getting in thirty minutes of exercise, increase your water intake, and eating clean after your NUSHAPE session. Following our recommendations for at least two days can mean the difference between losing one or two inches, versus three to five inches of fat in the few days following your appointment. For continued fat loss stay with it as long as you can and consider a series of appointments over several weeks.

View our eating well page for the full scale guide, with suggested recipes coming soon: http://www.nushapered.com/eating-plan

Sugar Solutions: Why You’re Craving It and Easy Fixes to Stop Your Sweet Tooth

Ah, cakes, pies and ice cream. How delicious they are, but how malicious they can be to your health. While sugar tastes wonderful and even makes us feel good, it is the source of many Americans’ health and weight problems. Here’s the story behind sugar’s appeal, and how you can reduce it’s impact on your figure.

Sugar’s dietary routes

Sugar is a basic form of energy in food. In ancient times when food was limited and starvation was a real threat, sugar cravings helped keep humans alive. While sugar is a form of energy, too much of it can be deadly. The human body countered for sugar’s toxicity by adapting the ability to transform excess sugar into fat.

When humans went through phases of intense food shortages, they benefited from their sugar-generated fat stores. The fat helped to feed early humans’ large brains and sustain their bodies until food was bountiful.

However now, humans no longer face massive food shortages and our access to sugar is almost limitless. Carrots and honey contained the sugar that our ancestors had access to. Only recently has pure sugar become a part of the human diet. Sugar is a constant presence in our lives today, so it’s all the more important to understand it’s impact on us and how to overcome our cravings.

What causes your sugar cravings

Serotonin - When we eat sugar, it triggers the release of serotonin. Serotonin makes us feel elated and happy, and it also has positive impacts on our ability to handle stress. Sometimes sugar cravings represent a subconscious desire to elevate our serotonin levels.

Stress - Sugar consumption reduces biological responses to stress. It helps us reduce our anxiety and sustain our mental functions in the face of difficult situations. In a study, women who consumed sucrose-sweetened beverages after enduring timed math tests showed decreased cortisol levels and increased memory faculties.

Addiction - Sugar is an addiction. If you eat a lot of sugar, you’ll crave sugar. It’s a dangerous cycle. Although some people are able to integrate small doses of sugar into their diets without going overboard, others can’t be tempted. You may want to consider going “cold turkey” on sugar if you have a difficult time rationing your sugar consumption.

How to overcome your sweet tooth

Despite your evolutionary impulse to enjoy sugar, there’s great news! You can overcome them! Here are 9 tricks to outsmarting your own cravings.

Reward yourself -- Change is hard! Whether you’re trying out a new diet or moving to a different city, it’s difficult to embrace the change and kiss old comfortable habits goodbye. When you begin your anti-sugar diet, don’t be hard on yourself. Schedule time for praise and appreciation when you block a craving and stick to your goal.

Hard work should never go unnoticed! Especially when it comes to self-discipline.

Eat, ladies. Eat! -- Starvation and cravings don’t mix. In fact, the more you starve yourself, the harder it will be to overpower your cravings. This is because willpower is finite. Although we can strengthen our willpower through training, there’s only so much a person can resist in the course of a day. If you resist food, work in a stressful situation, and try to avert a sugar craving, something will break. Instead of eating junk, or sugar, choose a healthy meal.

Eat more protein - Protein will keep you satiated, and even better, it’ll keep your blood sugar steady. That means you’ll have high energy throughout the day, so instead of feeling the need to offset yawns with sugar-loaded coffee, or sweets, you’ll be able to maintain your focus without the sugar.

Get up, get out -- Sometimes, a craving is just a sign that your mind and body needs a different kind of stimulation. When you feel the urge to eat a sweet, instead of giving in, hop in the shower or take a walk. The sensations will help your mind move focus on something else.

Processed food, goodbye -- If you seriously want to give up sugar, make it easier on yourself by giving up all food that’s bad for you. If you regularly eat foods with preservatives and fructose corn syrup, your body will continue to experience cravings for artificial energy because your diet is imbalanced. To give yourself a fighting chance of winning the sugar battle, toss your junk food.

Hydrate! -- Dehydration causes cravings of all sorts. In fact, often when we think we’re hungry, we’re actually thirsty. When the idea of something sweet pops into your mind, guzzle a glass of water. Or even better, try this bitter tea recipe: 1 ounce pure lemon water, 1-3 ounces cider vinegar, a teaspoon of yellow mustard. Within ten minutes of drinking the tea, your craving should dissipate.

Avoid temptation -- Okay, so this should be a no-brainer. But it’s worth stating outright. A gym is an okay place to go if you’re trying to avoid sugar. A zoo is alright. Your favorite hair salon...also okay. But guess what’s a terrible idea? Going to a bakery! Stay away from temptation. If that means you avoid a certain coworker’s desk, then so be it. Don’t put yourself in the line of fire.

Nuts and fruit -- In the event the previous tactics fail you, keep a bag of nuts or fruit around to munch on.

Be kind to yourself

As you launch your sugar diet, keep in mind that what you’re doing is difficult and noteworthy. Be easy on yourself if you slip up, and remember to reward yourself for the willpower milestones you achieve on your way to a reduced-sugar life. Good luck!

5 Effective Ways to Boost Your Motivation to Be Healthy

Being healthy is a way of living. Once healthy patterns become a part of your regular routine, you won’t feel like you’re struggling to make a choice. Instead, your behaviors will be instinctual.

However, establishing healthy habits can be an uphill battle. The process of transitioning from unhealthy behaviors into healthy behaviors requires high levels of motivation for a solid three months to three years. If you’re having a hard time motivating yourself to change your ways, you’re not alone.

Here are seven strategies you can employ to trick yourself into caring about your long-term goal of being healthy when short-term distractions threaten your commitment.

Create a consequence that will impact you immediately if you break your long-term goal.

One of the mental challenges involved in goal setting of any kind, entails overcoming a short-term gain in the name of a long-term goal. The further away a reward is, the more the human brain discounts the value of that reward. By the same token, the closer a reward is, the higher value we place on it.

To overcome a short-term temptation in the name of a long-term reward, you can play a trick on your brain. Assign a punishment you’ll give yourself immediately if you succumb to temptation that’s so horrifying, your fear of facing it is more powerful than your desire to enjoy the temporary temptation.

For example, in this Radiolab episode, “Help!”, a woman who was addicted to smoking quit by making a bet with the devil, so to speak. She’d been a smoker for several decades and her addiction was routed deep. She overcame it, however, by promising her friend that if she smoked another cigarette, she’d donate $5,000 to the Klu Klux Klan. The thought of giving her money to such an egregious group of people overpowered her desire to smoke and she successfully quit cigarettes cold-turkey.

To up your motivation, you don’t have to make a bet with yourself that’s insane, but it may help to focus your attention if you create a circumstance where your punishment for giving in to an immediate reward is matched with immediate fear.

Stimulate your natural dopamine

Dopamine increases our motivation. This has been demonstrated in numerous studies. In an experiment performed by neuroscientist John Salamone, rats had to choose between two piles of food. One was twice the side of the other, but it required the rats to climb a small fence. Some rats had high levels of dopamine in their bodies, and some had lower levels of dopamine. The rats with the lowest levels of dopamine always opted for the easy way out: the small food pile. The rats with higher levels of dopamine were able to motivate themselves to go for the harder to attain, but bigger food pile.

You can increase your natural dopamine levels through a variety of methods that include:

1. Sleep 7-8 hours a night. When you sleep your body recharges and replenishes itself. Consequently, your dopamine levels rise.

2. Workout. If you do physical activity for 30-60 minutes maintaining a heart rate of 150 or higher, your dopamine levels will also increase.

3. Reach a goal. This one may sound a little like a goal within a goal, or a russian doll takeoff, but consider it for a moment. As you pursue your goal of attaining a healthier lifestyle, each time you hit a benchmark, the pleasure center in your brain will release dopamine. Or in other words, as your willpower recognizes its own strength, you’ll receive physiological rewards that further increase your ability to keep going.

4. Eat foods that contain tyrosine. These foods include:

  • Almonds

  • Avocados

  • Bananas

  • Low-fat dairy (be careful about which dairy you eat — dairy often has high fat concentrations.)

  • Meat and poultry (be careful about which meat and poultry you eat — meat and poultry often contains high fat concentrations.)

5. Eat foods that contain antioxidants. These foods include:

  • Green beans

  • Orange vegetables and fruits

  • Asparagus

  • Broccoli

  • Beats

  • Peppers

  • Oranges

  • Cauliflower

  • Brussels sprouts

  • Nuts and sunflower seeds

  • Carrots

Instead of ruminating on how arduous pursuing health is, list why you’re grateful to change your ways.

Believe it or not, research shows that simply changing the tone of your approach to a new habit you’re trying to practice makes it easier to do. People who literally list out what they appreciate about the new habits they’re practicing have an easier time maintaining the new behaviors.

Increase your motivation by finding things you enjoy about act of behaving healthier rather than pointing your focus towards the outcome of your actions.

Eat healthy sized meals and avoid undereating

Most healthy living goals involve eating less or eating healthier. The irony of dieting however is that if you undereat, your hunger may drive you to eat something worse for you than if you’d eaten a nutritious full meal.

To increase your dieting motivation, plan your meals so they’re full of nutritious foods, and avoid allowing yourself to experience hunger. When you’re hungry is when you’re most likely to cheat.

Count Your Calories

Being self-aware is along the same lines as appreciating the journey of becoming healthier. Studies show that dieters who count their calories are less likely to overeat. The accountability involved in writing down your behaviors helps to make you more aware of what you’re doing. If your health goals don’t involve food, you can benefit from writing down your daily successes and daily cheats.

Get plenty of sleep

Sleep is a huge part of our emotional and physical health. If you get 7-8 hours of sleep a night, your body repairs itself and you’re both physically and emotionally stronger.

Minimize your daily commitments

By reducing your stress levels, your willpower will be stronger.

You can reduce your stress level by making less commitments in the course of a day. Don’t plan to meet someone for lunch and then attend dinner with a friend. Instead, leave your schedule open and do what feels good in the moment. When it comes to adhering to your goals, it will feel easier to compromise because other areas of your life are less constrained.

You can do this!

Whatever your goal may be, the most important aspect of your motivation is your self confidence. Know that you can do what you put your mind to, don’t allow shame to bother you if you make a mistake, and give yourself the opportunity to succeed by heightening your motivation with strategic discipline. You’ve got this!

 

Fitness Enhances Beauty

Beauty is an illusive concept. One decade thin is in and the next big booties are all the rage. So what is beauty really? Is it internal? ...Well, let’s not get too idealistic. Mirrors can be fun to look at, and selfies are fun to take when we feel beautiful.

Then, is beauty external? While beauty isn’t what everyone else thinks of us, the answer as to whether it’s within or projected by our demeanor and appearance is truly contextual. For each woman, beauty is what she wishes to put out into the world, and on some level, get back. That’s right. You’re not shallow for wanting to connect with people, and you’re not shallow for having an appreciation for aesthetics.

If you want to enhance your beauty, there are a few no-nonsense steps every woman can take to up her self confidence and increase her physical health. Fitness is one of the realms of “beauty magic.” When you increase your fitness level, a few beauty enhancing physiological and psychological changes take place. Here are the best of them:

Mood

Did you know that within five minutes of exercise a person’s mood elevates? It’s true!

During aerobic and anaerobic exercise, chemicals called endorphins release into your bloodstream. Endorphins heighten mood because they numb pain and act as a sedative to decrease your awareness of stress.

The mood heightening effects of exercise extend beyond a single workout. In numerous studies, researchers found that physical activity over the long-term can be as effective in alleviating depression as prescribed antidepressants.

While having a better mood may not technically change your physical attributes, it’ll make you more capable of seeing yourself and life’s obstacles from an optimistic perspective. In turn, your lighter approach to yourself and your surroundings will make it easier for you to connect with people without being held back by anxiety and depression.

Over long periods of time, feeling happy rather than stressed can slow the aging process such as wrinkling, and illness that may catalyze further health problems.

Feel better, act beautiful.

Skin

When you get your circulation moving -- be that in a gym, outside swimming, or even while vigorously mowing the lawn -- it’ll benefit your skin! Cardiovascular health increases the strength of the entire body, but if we’re talking skin surface benefits, increased blood flow will make your skin glow.

When your heart rate increases, blood flows through your body and carries oxygen to your skin cells. The oxygen helps flush away buried toxins, such as free radicals. The result is a glowing, firm texture on your skin’s surface making you look younger and more energized.

But the effects aren’t only short term. Working out regularly reduces stress -- the villain we hold responsible for breakouts, blemishes, and even wrinkles.

Keep aging at bay and do your skin a favor, slip into a pair of tennis shoes!

Bye, Bye, Cellulite

Oh cellulite, the cottage cheese of human body parts. No one wants you, go away! Luckily, getting rid of cellulite is possible with targeted training.

Muscle gives fat it’s shape. When people don’t have muscle, the fat, even if it’s a small and healthy amount of fat, wrinkles and crinkles. A simple solution, is to begin building lean muscle mass in the areas where the cellulite is concentrated. Although there are several ways to do so, a go-to example is to work a muscle group on a low weight, but with a high number of repetitions. For example, if you have cellulite on your thighs below your booty, you can begin doing squats and lunges to build muscle along your hamstrings.

Bid unwanted fat goodbye and build your strength to gain beautiful lean muscle.  

Sweet Dreams

Sleep loss is a problem for many, and a lack of it detracts from your peace, the clarity of your skin, and your overall health.

For many with insomnia, exercise is an effective solution. Numerous studies show that aerobic exercise reduces anxiety and makes it easier for insomniacs to rest at night. For those concerned with beauty, this is good news.

When you’re awake, the molecules on the surface of your skin fight off bacterial invaders. According to Dermalogica director of global education Anna King, “At night, it goes into protection mode.” Beauty sleep is no joke, it’s necessary to clear out toxins and keep your skin radiant.

Workout and then enjoy deeper sleep that keeps your face looking fresh.

Hello Libido

It’s hard to argue that radiance isn’t alluring. When some women walk into a room, they drip sensuality. No joke -- it’s not unlikely that these women have active and healthy libidos. Let’s talk about sex...y...ness…and working out.

Working out has been shown to rev up women’s sex drives. Specifically, a study conducted at Florida Atlantic University showed that when maintaining a consistent workout schedule, women’s bodies become more aroused. With consistent physical activity, women’s skin becomes more sensitive to touch, and all the senses become more receptive to stimuli.

The effects of a heightened libido go beyond physical beauty, though. They also influence your confidence. After working out, you’ll generally feel a sense of accomplishment. Completing a walk, climbing stairs, or even doing 25 sit ups may help you feel a sense of accomplishment. Yes, looking thinner may be among your long-term goals of physical activity, but strangely, the mere act of setting a small goal and achieving it can increase your self-confidence immediately.

Activate your sensuality and get your blood pumping.

You’ve got this!

Beauty is attainable for all of us. It’s something we possess and something we can enhance by respecting ourselves and seeing our strengths for what they are. Enjoy your body and make the most of the health and beauty benefits exercise offers. And while you’re at it, take a selfie, you’re beautiful!

 

Lift Like a Girl: The Importance of Strength Training for Women

Women bear children, hold families together, and do emotional gymnastics, so why is it that so many women feel uncomfortable in a weight room? We’re strong emotionally, but we should be physically strong too.

Weight training prepares women to face obstacles that range from physical health threats, to mental instability. Here are the undeniable reasons every woman should start strength training, today!

Prevent osteoporosis

Roughly 10 million Americans have osteoporosis. Eight million of them are women. Women are especially at risk of developing osteoporosis because we have thinner bones than men. Before menopause, women’s estrogen production protects our bones from losing mass. However when our estrogen production slows as we age, we become especially vulnerable to losses in bone density.

Women who do light strength training help prevent bone loss later in life. Lifting kills two birds with one stone because it helps women sculpt their physique while increasing our bone density. Studies show that women who lift weights, and do weight-bearing aerobics in their early adult life prevent the onset of osteoporosis later in life.  

Reduce risk of back pain, arthritis, and diabetes

Strengthening stomach and back muscles also improve women’s health in older age. A recent study conducted over the span of 12 years showed that increasing strength in the lower back muscles reduced lower back pain for 80% of participants.

Lifting and strength training increases joint stability and connective tissues, which helps prevent arthritis.

Strength training also boosts cardiovascular health, including lowering bad cholesterol. If done twice a week, it can reduce a woman’s risk of heart disease.

Finally, four weeks of strength training increases glucose use in the body (versus conversion to fat) by 23%. The long-term result of increased glucose utilization, is a reduced risk of diabetes.

Cut belly fat

Recent studies at Harvard and the Perelman School of Medicine of the University of Pennsylvania confirmed that weight training twice a week prevented the increase of belly fat. Arguably, the studies also suggest that weight training is more effective in keeping stomach fat at bay than aerobic exercise.

Aerobic weight and strength training increases lean muscle mass. Lean muscle increases the body’s metabolism, which means that calories are burned while a muscular body is at rest. In other words, women who strength train shed fat faster than women who don’t.

Gain strength without bulk

Although it’s counterintuitive, putting on muscle mass decreases a woman’s physical size. When most of us think of weight lifting, we imagine a rippled adonis. However, in reality, it is difficult for a woman to grow large muscles. Women who do, make a conscious effort to bulk up by training extensively and taking protein supplements.

When typical women strength train, their muscles initially develop as lean fibers while their size overall shrinks. Who doesn’t want to look smaller? Get to a weight room, right now!

Increase energy and fight depression

Initially, when anyone takes on a new workout routine, feeling tired is common. But eventually, as their conditioning increases, they have more energy throughout the day than people who are sedentary.

Better endurance means less emotional swings, and more sustained confidence. A Harvard study demonstrated that over 10 weeks of strength training, women experienced brighter moods. Overall, participants in the study experienced a decrease in clinical depression.

Go get it

So...this should be more than enough evidence that strength training is a girly activity that girls, women and goddesses should embrace like the aspiring healthy, confident, and dignified people we are. What are you waiting for? Get out there and start lifting!

Good luck and remember, just showing up is a success. Be easy on yourself and keep going.

 

Disclaimer: *Individual results may vary*