Can Spicy Foods Be Effective In Weight Management?

Can Spicy Foods Be Effective In Weight Management?

Although the notion that spicy foods can help in weight management might sound like something in a supermarket tabloid, the idea has some intriguing possibilities. For one thing, spicy foods can increase metabolic rate by raising body temperature. The greatest increase in body temperature is triggered by capsaicin, a molecule that’s found in chili peppers; it’s what makes hot peppers hot. It’s also the active ingredient in pepper spray. Keep in mind, however, that the thermogenic effect of capsaicin on metabolic rate is temporary—and small. Remember, too, that eating any food will increase your metabolic rate. The reason: The body uses calories to digest, absorb and transport food. This thermic effect of food—referred to scientifically as “specific dynamic action”—accounts for roughly 10% of the body’s daily caloric intake. But the real benefit of eating spicy foods is that it seems to curb appetite. Research indicates that spicy foods produce an increase in satiety and a decrease in caloric intake. Taken together, an increase in caloric output (however slight) and a decrease in caloric intake would help in weight management. One…

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Boost Your Health with These Simple Daily Tips

Boost Your Health with These Simple Daily Tips

  If you’re looking for ways to boost your health but are struggling to overhaul your life in one big push, you may benefit from making small changes instead.  Follow these simple daily tips to begin improving your overall health.   Identify Your Motivation   Anytime you are embarking on a new adventure it’s important to first identify your real motivation.  A common motive for health changes is to just lose weight, but without digging into why you want to lose weight it can be easy to lose motivation and become discouraged.  Are you hoping to gain more energy?  To sleep better?  Do you long to keep up with your kids at the park?  Do you need to overcome health problems?  All of these are examples of deeper motives that will help you stay on your path to better health.  Work daily to stay motivated and you will achieve your goals.   Find Your Favorite Exercise   Exercise is an important part of living a healthy life, but it can be hard to fit into your schedule or you may…

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Newly Diagnosed with Chronic Pain: What Now?

Newly Diagnosed with Chronic Pain: What Now?

  If you’ve recently been diagnosed with chronic pain, you’re not alone. Chronic pain is a debilitating medical issue that affects more than 100 million Americans with an overall healthcare bill topping $500 million annually.Chronic pain feels like a never-ending hurt, but to get the diagnosis you have to have experienced persistent pain for at least six months. However, many Americans feel pain for much, much longer.   That’s why when faced with a chronic pain diagnosis, sufferers are also burdened with depression, anxiety, and stress. Maybe your life has changed in substantial ways due to the pain — you can’t stand up long enough to coach your kids’ soccer team or the medical bills and insurance premiums have you stressed out at the bank. People diagnosed with chronic pain have to live with it every day, but there are ways to understand, manage and even overcome this constant suffering.   Understanding the Diagnosis   If you or a loved one has been diagnosed with chronic pain, you may be asking yourself, what happens next? A diagnosis doesn’t magically make…

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4 Wellness Habits That Help Fight Obesity

4 Wellness Habits That Help Fight Obesity

  4 Wellness Habits That Help Fight Obesity Just as there are many factors that lead to obesity, you can’t fight obesity with only one solution. Exercise and eating a balanced diet are essential, but you won’t see results if you don’t care for your whole self, body and mind. To really see results and feel better overall, your goal should be to make wellness-focused choices in all aspects of life, and make them part of your daily routine. #1 Make Your Workout Routine Enjoyable You know that exercise is an absolute must, but staying committed to a fitness routine is easier said than done. No matter how big your reasons are for wanting to get fit, it’s hard to stay motivated if you’re trying to make yourself stick to doing exercise you don’t enjoy. Find your motivation by discovering what kind of activities you actually want to do. The best way to do this is to vary your routine and try new things. NBC News recommends using a tool called an Exercise-induced Feeling Inventory (EFI). After each workout, you…

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Shoulder and Hip Explosion and Stability Exercises

IINSTAGRAM: @ultimatefitnesscentergym @Regran_edfrom @stetsonfry – Taking a step back today from the brute strength work and instead focusing on stability and efficiency. The landmine rotations followed my lateral raises, so by this time my shoulders are already fatiguing. I want them to hold on tight, dont move, and just channel that energy exploding from my legs and obliques. If you guys try this one, I personally recommend using a sub-maximal load. Instead of adding more and more plates to the bar, try to drive off your legs quicker with more explosiveness. This one should look violent, not slow and controlled.     I wanted just the opposite for the battle rope. Now my core isometrically holds and I’m trying to rip it hard and fast with my shoulders to really burn out and end the workout. You can tell that my shoulders are done because I’m overcompensating with my bicep a little more than I would prefer. It’s ok though, the point is that after 4 rounds of 30 seconds per arm, my shoulders and core were spent. Keep training hard, guys!

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Train Your Appetite

Train Your Appetite

Learn and put into use our latest rule from the Fortza Fit Rules of Nutrition to get into your best shape yet, and feel your body function at the peak of its powers. These rules support cell health, and  increase your energy capabilities, while decreasing inflammation and acidity. This results in a truly younger, healthier happier you, and a metabolic system that runs smoothly. Here’s the next rule of the Fortza Fit Rule of Nutrition number twelve: When you get hungry, you have two different sensations, the “want” and the “need”- distinguishing between the two is the very essence of healthy eating. It is also the most challenging part for most of us.      Up until about age five, you had the innate ability to know exactly when you needed food, either by crying for food when you were hungry, or ignoring it when you were full. What guided you back then were your hormones, namely ghreling and leptin. Ghreling is a hormone that regulates hunger, its levels rise when your body needs food. Leptin is often called the satiety hormone, and it’s triggered when…

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EGG WHITE AND TURKEY BACON WRAP WITH HERBS

EGG WHITE AND TURKEY BACON WRAP WITH HERBS

1 tbsp. extra-virgin olive oil, divided 1½ tsp. finely chopped fresh rosemary leaves ½ tsp. freshly ground black pepper ¼ tsp. kosher salt ¼ medium red onion, finely chopped 2 strips turkey bacon, chopped into ½-inch pieces 4 large egg whites 5 scallions, white and light green parts only, thinly sliced ½ c. loosely packed arugula, roughly chopped ½ c. loosely packed basil, roughly chopped 1 tsp. fresh lemon juice 1 piece of lavash-style flatbread (trimmed to a 10- by 9-inch rectangle)   For more fitness tips and healthy recipes visit Fortza Fit.

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Make your push ups better

Make your push ups better

There’s a reason why push-ups are still extremely relevant today- they work.  The push-up is a multi-joint exercise that targets deltoids, triceps, pecs, and all of your key muscle stabilizers. Another benefit is that it doesn’t require any additional equipment, so you can perform push ups anytime, anywhere. To get results and stay injury free, you must do them with proper form: Maintain your head, neck and spine in neutral position, keep your abs completely engaged, and your lower body (glutes, hips, etc) activated through the movement. Get started: Learn and practice the traditional push-up with good form. Work your way up to three sets of eight. Once you’re able to perform them without faltering, you’ll be ready to perform the following variations. Mixing up the movements and hand positioning will challenge different muscles, burn more calories and test your endurance. Try these variations one at a time using proper form. Then move on to the next one!  1. Plank-Ups: Start in push-up position (hands under shoulders, back flat, legs extended behind you, toes tucked under). Keeping upper body engaged, lower right…

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Can spicy foods be effective in weight management?

Can spicy foods be effective in weight management?

Although the notion that spicy foods can help in weight management might sound like something in a supermarket tabloid, the idea has some intriguing possibilities. For one thing, spicy foods can increase metabolic rate by raising body temperature. The greatest increase in body temperature is triggered by capsaicin, a molecule that’s found in chili peppers; it’s what makes hot peppers hot. It’s also the active ingredient in pepper spray. Keep in mind, however, that the thermogenic effect of capsaicin on metabolic rate is temporary—and small. Remember, too, that eating any food will increase your metabolic rate. The reason: The body uses calories to digest, absorb and transport food. This thermic effect of food—referred to scientifically as “specific dynamic action”—accounts for roughly 10% of the body’s daily caloric intake. But the real benefit of eating spicy foods is that it seems to curb appetite. Research indicates that spicy foods produce an increase in satiety and a decrease in caloric intake. Taken together, an increase in caloric output (however slight) and a decrease in caloric intake would help in weight management. One…

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The Golden Rule of Eating

The Golden Rule of Eating

Learn and put into use our latest rule from the Fortza Fit Rules of Nutrition to get into your best shape yet, and feel your body function at the peak of its powers. These rules support cell health, and this increase your energy capabilities, while decreasing inflammation and acidity. This results in a truly younger, healthier and happier you, and a metabolic system that runs smoothly. Here’s the first rule of the Fortza Fit Nutrition Philosophy : As a personal trainer, I empower  my clients with scientifically proven methods to lose weight, and gain muscle.  I tell my clients to keep tabs on their calorie intake, but also keep tabs on the nutrient density of what they eat.  Focus on nutrients rather than calories.  Calories in VS. Calories out, the biggest mantra in fitness.  Simple right?  People understand simple and “calories in vs. calories out” works.  The downside is having people only focus on hitting their calorie numbers, and not on the quality of those calories.  One has to consider the nutritional value of these calories.  You should be looking for food that give you more nutritional bang…

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