Laugh, Love, Live Right

08/11/2022

22/05/2022

LOSING WEIGHT VS INCHES
💥common question!💥

I often have clients ask “How can I be losing inches but not much weight?"

You've probably heard that "muscle weighs more than fat" however, a pound is a pound.

This photo should help you better understand why a picture can show results when the scales don't move.

For example, a pound of marshmallows (fat) v. a pound of apples (muscle). Both weigh the same, yet carrying around a pound of marshmallows takes up A LOT more 'room' than carrying around a pound of apples.

Since a pound of muscle is smaller in size than a pound of fat (fat takes up approximately 4x the space of muscle tissue), it's very possible to LOOK and FEEL slimmer even if your weight remains the same!! 🙌👏

This is why it’s sooooo important to not focus on just the number on the scale!

18/07/2021

29/03/2021

In our healthy living lifestyle, we often use the term "fat burn".

EXPLANATION OF FAT-BURN
We get a lot of questions about the fat-burning state, one of the main features of the 5 & 1 plan.
FAT BURN refers to a metabolic state where your body is burning fat instead of its preferred fuel of carbohydrates.
Carbohydrates exist in two forms when you are eating normally - "free" or accessible carbs, and stored carbs called glycogen. When your body needs fuel, it will burn the free carbs first (like when you drink a glass of OJ full of carbs). When all the free carbs are gone, your body will burn the stored carbs (glycogen). In humans, glycogen is made and stored primarily in the cells of the liver and the muscles, and contains carbs and water stored together. Once the glycogen and stored water is gone, your body turns to fat.
In the first week of this program, you will lose a lot of weight. Most of that will be as a result of using up the glycogen, because every gram of stored carbs ALSO stores 3 grams of water. If the glycogen is used, the water is released. Result? Large weight loss.
This is ALSO why, if you have a high carb meal at some point, your weight goes UP UP UP. Every extra gram of carbs will be stored with an extra 3 grams of water. This is why if you eat 1 lb of chocolate, your weight goes up by 4 lbs (at least! 1 lb carbs + 3 lbs water).
On a side note, when your body burns fat as fuel, ketone bodies are produced and are released in your urine, sweat, and saliva - hence the bad breath and BO that some people on the 5&1 report. The more fat that is burned, the higher the concentration of ketone bodies, and the greater the odor.
The 5&1 program produces a MILD "fat-burning" state. For diets that invoke a SERIOUS ketosis, like the Atkins diet, your carbs are limited to less than 20g per day. On the 5&1, we are eating between 80 and 100g of carbs daily - JUST enough to keep your brain functioning well, and JUST enough to put you into mild "fat-burning" state.
You will KNOW that you are in "fat-burning" IF you have been 100% ON PLAN for 3 days. This is because your body only stores enough glycogen to provide fuel for 3 days. Once the glycogen is GONE, after 3 days, you will be in "fat-burning" state.
Bottom line? To be in fat-burning, you need to be 100% on plan. If you aren't, you will still lose weight (because you'll be eating fewer calories every day than normal) - but it will be much more slowly, and you will be hungry. The more CARBS you eat over 100g, the less BODY FAT your body will metabolize as fuel. Happily, once you're in fat-burning, your hunger dissipates, and you get the best of both worlds: faster weight loss AND reduced hunger.
Ultimately, the choice is yours. How fast do you want to get to your target weight? How willing are you to stay on plan in order to support that goal of a healthy BMI?- This is from our amazing Nutrition support Dept

26/03/2021

Here's pizza with a healthy twist!

Crunchy Chicken Pizza Crusts

Yield:
2 servings

Each serving:
1 lean
1 condiment

Ingredients:

7 oz cooked and shredded chicken (I used the 12 ounces canned chicken from Costco and squeezed the liquid out which netted 7 oz. You want this as dry as possible. I put in the preheated oven for 5 minutes on a baking sheet to get it extra dry)
- 1 egg
- 2 tbsp Parmesan cheese
- 2/3 cup low-fat mozzarella cheese

Directions:

Mix chicken, egg, and parmesan cheese in a bowl. Spread a thin layer on sprayed parchment paper forming 2 crusts. Bake at 500 degrees for 10 min. Top with veggies and 1/3 cup cheese on each crust and broil until cheese begins to brown.

**This is for the crusts and cheese topping only. Whatever amount of veggies you put on make sure to count that towards your 3 greens, or if you want to add meat/cheese use half a crust! See Less

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22/03/2021

This one is healthy too!

One-Pot Chicken & Mushroom Cauliflower Rice

Yield:
3 servings

Per serving:
1 Lean protein
3 vegetables
3 condiments

Ingredients:

6 boneless, skinless chicken thighs, trimmed – total weight 1 ½ pounds OR use chicken breasts
¾ tsp crushed, dried rosemary
½ tsp smoked paprika
1/4 tsp salt
½ tsp ground pepper
Olive oil spray
½ cup leeks, chopped
8 oz. crimini mushrooms, sliced
2 cups low-fat chicken broth
2 1/2 cups of cauli rice

Directions:

Place the chicken thighs in a medium bowl. Add the rosemary, smoked paprika, salt, and pepper, and toss to coat the chicken.
Heat olive oil spray in a large nonstick skillet set over medium-high heat. Add the chicken and cook for 2 minutes on each side. Transfer the chicken to a plate.
Heat the remaining olive oil spray in the skillet. Add the onion and mushrooms, and cook until the vegetables are tender, 4 to 5 minutes.
Boil chicken broth add cauli rice
Transfer the chicken to a plate. Serve with the cauli rice. See Less
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20/03/2021

This healthy recipe is a favoite in our house;

Healthy Sun-dried Tomato, Spinach, and Cheese Stuffed Chicken Breast Makes 3 servings

Ingredients
18 ounces chicken breasts, boneless and skinless
1/2 cup sun dried tomato, drained and patted dry (oil packed. Use enough to cover the chicken, cut into strips)
4 ounces part-skim mozzarella cheese
2 cups spinach
Non-stick pan spray
Italian Dressing
1 tbsp Dijon Mustard
1 tbsp white wine vinegar
1 packet Splenda or Stevia
2 tsp olive oil
1/2 tsp EACH Italian mixed herbs and red pepper flakes
¼ tsp Salt
½ tsp pepper
Instructions
Preheat oven to 180C/350F.
Whisk together the Italian Dressing ingredients in a bowl. It will be thicker than salad dressing.
Cut a pocket into each chicken breast, taking care not to cut all the way though.
Coat the chicken (inside and out) with the Italian Dressing.
Place chicken on work surface. Stuff with sun dried tomato, top with cheese then finish with spinach leaves. Just stuff in as much as you can.
Seal with toothpicks (just stick them in on the diagonal).
Heat oil in an ovenproof skillet over high heat. Add chicken and cook for 1 1/2 minutes on each side, or until golden.
Transfer to oven and cook for 15 minutes, or until cheese is melted and bubbly and chicken is cooked through. Rest for 3 minutes before serving, drizzled with the juices in the skillet.
Recipe Notes
1. Use whatever dried herbs you have - thyme, oregano, parsley, basil.
2. Typically, a 6oz/180g chicken breast (which is a small chicken breast) will take 25 minutes to roast at 180C/350F. This recipe takes less time to roast because: a) it is started on the stove; and b) because the breast is stuffed, it cooks a bit from the inside because the stuffing is not as dense.