Last posting we went over three tips to controlling your weight. We talked about spicing up your eggs with Cayenne, eating fiber early in the day, and eating nuts. Now I want to share with you 3 more wonderful tips to staying healthy and controlling your weight.

4. Drink coffee instead of soft drinks. Coffee (caffeinated and decaffeinated) is a rich source of antioxidants, and Americans consume more of it than any other antioxidant-rich food. Coffee is much lower in calories (if you don’t add a lot of sugar and/or creamer) than sugary soft drinks.  Here is a bonus, caffeine stimulates the release of norepinephrine, a hormone that suppresses appetite and promotes calorie burning by increasing heart rate and metabolism. Green tea also is  a rich source of antioxidants and caffeine.

5. Supplement with 5-hydroxytryptophan (5-HTP). Related to the amino acid tryptphan and sold as a weight-loss supplement, 5HTP increases brain levels of serotonin, a neurotransmitter that controls appetite. In one study, people taking 5-HTP for six weeks lost an average of 12 pounds, compared with only four pounds in a control group. Recommended dose: 300mg (5-HTP has mood-enhancing benefits.

6. Turn up the thermostat. One reason that people tend to eat more during the cold months is that cold temperatures stimulate appetite. Also, people with naturally low body temperatures tend to have a slower metabolism and are more prone to weight gain. Staying warm may be a natural form of appetite control, particularly if you increase body temperature with exercise. Every one degree increase in body temperature increases metabolism by 14%

Tune in next time to receive the rest of the tips. If you would like to get a head start for the New Year, give us a call. Take advantage of our FREE Fresh Start Appointment. 916-503-3255, call today, start tomorrow, for a change that lasts a lifetime!

Whether your trying to lose weight or simply find a healthful eating plan you can stick with, you’re bound to fail if you try to stay on a diet. Invariably , people on diets end up depriving themselves of certain foods and /or scrupulously counting calories. Virtually no one can maintain long-term deprivation because our bodies are programmed to avoid this type of ongoing discomfort. And calorie restriction causes your metabolism to slow down in order to preserve energy, often resulting in more stored fat.

Even if your weight is ideal, you still cna benefit from some of the strategies described in the following tips because they promote healthy cholesterol and blood pressure levels.

1. Spice up your morning eggs. Cayene and other forms of red pepper contain capsaicin, a substance that suppresses appetite signals, increases metabolism and decreases the desire for food later in the day. In addition, eggs are high in protein, which tends to induce feelings of fullness.

2. Consume fiber early in the day. Fiber increases levels of appetite-suppressing signals in the small intestine. Eating fiber early in the day makes people less hungry in the afternoon – the time  when most of us tend to eat snacks and other calorie-dense foods. Consume about 30 g of fiber daily in the form of high-fiber cereals, fruits and vegetables, and 100% whole grains.

3. Eat nuts. The monounsaturated fat in nuts stimulates the production of cholecystokinin (CCK), a chemical messenger that slows the rate at which the stomach empties and reduces appetite without putting your body into starvation mode. Before lunch and/or dinner, have about six walnuts, 12 almonds or 12 hazelnuts.

I have seven other tips for you that I will share with you on my up coming  blogs. Remember that Elite In-Home Personal Training is committed to giving you the results and knowledge that you need to live a healthier and happier lifestyle. Call us today to schedule your FREE Fresh Start Appointment with one of Sacramento’s elite personal trainers.  Elite In-Home Personal Training, more than just a workout!

Are you ready for some action? Get ready to watch the transformation of Sacramento’s own Malcolm Tears II as he trains and competes during the 2010 bodybuilding season.  He will be competing for the title of Mr. Contra Costa, Mr. California,  and Mr. USA in 2010!   Malcolm will be keeping you up to date with hopes of showing you that anyone can do anything they want!  He wants to inspire; to be the spark that lights the fire that drives you to new heights.  This message will cross many industries and people and in the end lives will be influenced for the better and forever changed.  You’ll be able Watch, Listen, and Read as you follow the videos, radio broadcasts, tweets and blog posts from Mr. Tears himself.  Don’t miss out!  Follow Trail of Tears.  Coverage begins December 12th, 2009.

 You will be able to catch these episodes soon on www.ustream.tv. Stay tuned for more details. If you too would like a transformation, give Elite In Home Personal Training a call today at 916 503.3255.  Ask about how you can schedule your free “Fresh Start Appointment.”

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A Life Changing Event, Brought To You by Elite In-Home Personal Training

Sacramento, CA November 20, 2009 – Elite In-Home Personal Training (IHPT), is seeking an individual for its contest, beginning now, through December 31, 2009 in the greater Sacramento area. The winner of this contest will become the “Jerrad from Subway™” for Elite, bringing awareness to the community of overall improved health and quality of life.

The winner of “A New Year, A New Life” contest, announced on January 1, 2010, will receive Elite’s best package, which includes three months of in-home personal training, free, along with meal plans, and nutritional coaching. To enter, simply email:

• Name

• Telephone number, and

• Description as to why you feel you should win, to

– Contest@Elite-PersonalTraining.com

You may submit your entry from now until December 31^, 2009 at 5:00 p.m. Pacific Time.

Amazing transformations of the 2010 winner will be videotaped, photographed, and measured regularly, to show off his or her progress. Videos and photos of the contest winner will be available to the public via web updates and a youTube series.

“I want to show the public that anyone and everyone can lose weight,” says the Founder of Elite IHPT, Malcolm Tears II.

Elite IHPT personalizes your work out and weight loss through one-on-one training and specialized meal plans while offering privacy and convenience. Throughout your experience with Elite IHPT, you will also receive fitness assessments, phone and email support.

You may visit Elite’s website for further information regarding its exceptional service and professional staff through the link below. Elite IHPT is also available via wordpress.com, squidoo.com, myspace.com, and facebook.com.

Click the links below to watch Elite In-Home Personal Training and two Elite In-Home Personal Trainers take the Good Day Sacramento anchors through an in-home type of workout using common household items!

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HERE IS OUR NEW LOGO! CHECK IT OUT!!!

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1.  Increase your magnesium intake

Ex. Almonds, hazelnuts or cashews.

2.  Walk around the block

Ex. 10 minute walks.

3.  Take a power nap

Ex. 60-minute power nap.

4.  Don’t skip breakfast or any other meal

5.  Reduce stress and deal with anger

Ex. Anxiety problems.

6.  Drink more water and less alcohol

7.  Eat more whole grains and less sugar

8.  Have a power snack

Ex. Treat with protein, a little fat and some fiber.

9.  Make it a latte

(Caffeine, but don’t over do it)

10.  Check your thyroid function and/or complete blood cell count

(To see if your body is functioning normally.)

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Reference link:

http://www.webmd.com/diet/fight-fatigue-energy-foods-6/10-energy-tips

Be careful of consuming too much of these foods.

• High-fat meats like 20 ounce T-bone, cheeseburgers, pork and beef ribs.
• Hot dogs and sausages which are also high in sodium.
• Mayonnaise-based salads.
• Sweet fruity alcoholic drinks.
• Sweet tea, sweetened soda, energy drinks, juice drinks, cold coffees, milkshakes, smoothies, and beer.
• Ice cream, chocolate chip cookie dough, and blizzards.
• Fried cheesecake, fried macaroni and cheese and gigantic turkey legs.
• Fried chicken strips, fatty salad dressings, bacon, and cheese.
• Potato chips, cheese puffs and cheese nachos.
• Fried chicken.

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Reference link:

http://www.webmd.com/diet/slideshow-most-fattening-foods-summer

1.  Build muscle:  People who have muscle have a higher resting metabolic rate.  Every pound of muscle consumes 6 calories a day to maintain itself. 

2.  Kick up your workout:  By having a high-intensity exercise will give you a longer increase in your resting metabolic rate.

3.  Drink more water:  To process calories our body needs water so, increasing your water intake will help you burn more calories.

4.  Have your drinks on the rocks:  Research shows that 5 out of 6 glasses of water on the rocks takes up an extra 10 calories a day.

5.  Eat more often:  Eating small meals through out the day will increase your metabolism, but when you eat big meals with many hours between your meals your metabolism slows down.

6.  Spice up your meals:  Spicy foods kick up your metabolism. By eating a tablespoon of chopped red or green chili peppers can temporarily boost your metabolism by 23 percent.

7.  Eat more protein:  The body burns twice as many calories digesting protein then fat or carbohydrates.

8.  Drink black coffee:  Black coffee benefits you by providing a short-term metabolic increase.  A study showed that 2 cups of coffee prompt a 145 pound woman to burn 50 extra calories.  The coffee has to be just black coffee, because when you add cream, sugar, or flavored syrups will have you take in more calories then you burn.

9.  Drink green tea:  Contains caffeine and catechins which have been shown to rev up your metabolism for a couple of hours.

10.  Avoid crash diets:  Eating fewer than 1,000 calories a day is disastrous for increasing your metabolism.

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Reference link:

http://www.webmd.com/diet/slideshow-boost-your-metabolism

Fat cells are grown in our first year and during puberty.  Fat cells grow about three times there normal size and they can divide to make new fat cells.  Fat cells can shrink but do not decrease in numbers or die.  How much a fat cell can grow can change from person to person.  Fat cells do not show shrinkage around the waist line during dieting alone.  People who have weight around their waist line have a higher risk of heart disease, high blood pressure, diabetes and other chronic conditions.

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Reference link:

http://calorielab.com/news/2006/08/17/fat-cells-never-say-die/