Researchers in British Columbia have found a way to slow the progress of the disease.  Using mice, they tested their theory.  Since cancer cells rely on glucose (blood sugar) for fuel, they placed the mice on low carb diets.  These high protein, low carb diets slowed the growth of the cancer cells when compared to the mice that were fed a mixed western type of diet.  Scientists also used mice that were genetically prone to developing cancerous tumors.

To add to the research further, animals fed a low carb diet from birth showed no signs of cancerous tumors in the first year.  50% of the animals that were fed a western diet with in the first year of life developed tumors.

Although this research is based on the results of mice, human cancer cells also use glucose as fuel.  This science on low carb diets could offer hope for those who are fighting the disease, or would like to prevent it.  If you love this fitness tip, please send it to your friends and family using the “share” button at the top of the article!

This research was pulled from Fitness Rx.  ( Source:  Cancer research, 71: 4484-4493)

” We Love Helping You, One Tip At A Time.”

Adria Ali

BS, CPT, CES, PES

If you’re looking for easy, healthy recipes that are gluten free and paleo approved, then you’ve come to the right spot!!!   A friend turned me onto the Paleo Diet and I am now on a mission to banish ALL gluten and find the best paleo recipes to share with our awesome followers!  Today’s fitness tip is a recipe for Egg Cupcakes.  It’s easy, fast, cheap and fun.  One of the best “on the go breakfasts” so add it to your recipe book and share it with your friends and family!

PREP TIME: 15 Minutes

Cook Time:  20 -25 Minutes

Servings:   6 -8

Ingredients 

• 10 – 12 Eggs  (or egg whites)
• 1 green onion
• 2 zucchini
• 8 slices of bacon ( we prefer turkey bacon)
• 1 cup of roasted red and yellow peppers
• 4 cups of spinach
• Black pepper to taste

Instructions

1. Preheat oven to 350 degrees.  Grease muffin pans with coconut oil or spray with olive oil.
2. Whisk all the eggs together in a bowl.  Add black pepper also.
3. Put green onions, zuchini, bacon and peppers into a food processor and process into finely chopped mixture.  Add the mixture into the eggs.
4. Next, add the spinach into the food precessor, finely chop.  Add this to the egg mixture.
5. Mix the egg mixture well.  Using a 1/4 cup fill each spot in the muffin pan (makes 18-20).
6. Bake the egg cupcakes for 20-25 minutes or until the eggs are set in the middle.

Use this easy paleo recipe to get a jump start on your day and your week.  Try making these on Sunday night.  Then place in a container and use them as low carb snacks and easy healthy breakfasts.  Don’t forget the “print link ” so you can share it!

” We Love Helping You, One Tip At A Time.”

Adria

CPT, BS, CES, PES

33 billion dollars is spent yearly by Americans trying to lose weight.  Even if the diets are successful 95% of the dieters will put the weight back on.  One of the biggest complaints by people trying to shed weight is ” I never feel full.”   Researchers have honed in on this factor and scientists may have pin pointed some the key to fighting  the “battle of the buldge.”

A hormone called ghrelin released in your stomach and your intestinal tract which  signals your brain and compels you to eat.  However, you can supress this hormone by eating certain foods to keep the ghrelin at bay and stay full.

This is where our title comes in.   If you knew which foods to eat to keep yourself full and aid in weight loss, would you eat them???

Which Foods Should You Choose To Stay Full ?

PROTEIN, PROTEIN, PROETIN!!   Oh and don’t forget the fiber.   I advise my clients to fill up on protein every 3-4 hours.   From a scientific stand point, eating through out the day keeps your ghrelin levels low so that you can control what you eat.

The weakest point of the day is usually night time.  People hit the snacks late.    My solution is to fill your body with a protein shake that is low in carbohydrates BEFORE you hit the cabinet.

Since I’m gluten intolerant and sensitive to dairy I use the Jarrow’s Brown rice protein shake.  Another option that I recommend to clients is Isopure which is low in carbohydrates and calories.

Use the science and this fitness tip to help you fight the urgde to overendulge.  The leaner you is just around the corner so keep reading!

Adria Ali

BS, CPT, CES, PES

This recipe really hits the spot.  I admit I was skeptical at first, until I had my first piece, now I’m hooked!   This can be considered gluten free, dairy free, paleo, and low carb.  It can’t get much better then that!

Ingredients

• CRUST 
• 2 Cups of almond meal  OR 2 Cups of Gluten Free Brown Rice Flour 
• 3 Eggs 
• 3 1/2 Tablespoons of Extra Virgin Olive Oil 
• 1/4 teaspoon of baking soda 
• 1 teaspoon garlic powder 
• 1 1/2 tablespoons of fresh or dry rosemary (finely chopped)

Toppings 

• 1 pound of Italian Seasoned Turkey (ground) – I used the “Jenny O” brand 
• 2 crookneck yellow squash, diced
• 3 green Onions 
• 1 Cup fresh basil, chopped
• 2 small tomatoes, diced 
• 1/2 cup of jarred roasted red peppers, diced
• 1/2 cup sliced black olives 
• 2 cups organic, gluten free marinara sauce ( Muir Glen is my favorite brand)

Instructions

• Preheat oven to 350 degrees
• Using a spoon mix all of your crust ingredients until it becomes very thick.   Use your hands to form it into a ball
• Lightly grease a cookie sheet or pizza pan with olive oil.  Place the ball of dough in the center of your pan.  Using your hands push and pat the ball into a circle.  Make it as THIN AS POSSIBLE.
• Bake the crust in oven for 20 minutes 
• While the crust is cooking, prepare your toppings.  Brown the meat in a skillet and chop all veggies.
• After the crust is done remove it from the oven and spread the marinara sauce over the crust.
• Add the meat and all veggies.  Spread toppings evenly  over the crust and bake again for 25-30 minutes.

Although this pizza can be time consuming, it totally worth the time!!  It’s satisfying and works great with multiple types of eating plans.  Share this fitness tip with your friends or family members that have restricted diets or are trying to eat healthier.  This recipe was taken from the book “Everyday Paleo,”  however, I have adapted the recipe in several ways.

“We Love Helping You, One Tip At A Time.”

Adria Ali

I have been trying out the Paleo diet and experimenting with different recipes.  In an attempt to find something sweet and filling I tried out these pancakes made prodominiently of almond meal and a hint of fruit.  They did the trick and were easy to make!  They are also low carb!

Ingredients 

• 2 cups of Almond Meal
• 3 Eggs
• 1 Apple, grated
• 1/2 cup of blue berries
• 1/2 cup finely shredded unsweetened coconut
• 1 cup coconut milk
• 2 tablespoons of cinnamon

Directions

1. Mix all the ingredients together.
2. Using a 1/4 cup scoops, cook the paleo pancakes on a hot (med – high heat) griddle or frying pan.  The pan should be oiled with coconut oil.  Cook for about 4 minutes on each side.  Make sure they are nice and crispy before flipping them.
3. Serve with more blueberries on top and a dash of cinnamon.

These make an excellent low carb treat!   You can even eat them later in the evening due to the fact that they are predominantly made of nuts.  While I love this recipe, I think of it more as a weekly treat rather then a daily meal. If you need a sweeter flavor, try adding a dash of stevia to the mix.  You can also add a very small amount of 100% fruit jam after they are cooked.  Share this paleo recipe and fitness tip with your buddies that are trying to shed weight without overeating carbohydrates!

Adria Ali

I was skeptical about this recipe because the ingredients were so minimal. However, after making it, I will be putting it in my healthy cookbook to repeat over and over!!!

Ingredients

• 1   lb of boneless, skinless, chicken breast
•  1/2 cup of Almond Flour
• 1/2 cup of unsweetened coconut (shredded)
• 1/4 teaspoon of sea salt
• 1 Egg
• 2 Tablespoons of coconut oil

Instructions

• Mix almond flour, salt, and shredded coconut in a bowl
• Beat egg in a separate bowl.
• Dip chicken breast in egg and roll it in a dry mixture.
• Heat a frying pan over medium-high heat  and add coconut oil when hot
• Pan fry chicken until fully cooked

Trainer Tip 

• Clean the pan with a paper towel between chicken to ensure that it don’t have random burning pieces of almond of coconut in the pan.

This was an awesome recipe and the chicken wasn’t dry AT ALL.  Eating it the second day was even better! If you are doing this as part of the paleo diet, then pair it with your favorite vegetable recipes.

Breakfast is one of the most boring and repetitive meals of the day.  However, this fun recipes can add character to your oats without making you late for work.   Pick up an inexpensive torch from home depot, some fruit, sugar, and oatmeal and you can have a healthy, creative meal that will wow you, your significant other, and kids!

“One thing I’ve learned is to pass up the expensive mini torches you find in gourmet specialty shops and head to your local home center to pick up an industrial torch. An adjustable nozzle with a built-in lighter and a can of propane should only set you back 10-15 dollars, compared to the 30-40 you’ll shell out for the gourmet ones. The bigger flame you get with the Home Depot special will also allow you to evenly caramelize the sugar much faster, and more economically (source).”

• Make the oats according to the instructions.  
• Place it  in a heat proof bowl and add your desired fruit on top.
• Sprinkle the fruit with a spoonful of sugar distributed evenly over the top of the fruit.
• Ignite the torch and sweep it evenly over the sugar.  The flame should be 3-4 inches away from the sugar.  

When you’re done, the color of the sugar should be light brown and crispy.  Serve and enjoy!   If you want to add extra flavor to your fancy morning meal, try using vanilla sugar.

Adria Ali

BS, CPT, PES, CES

Southwest Chopped Salad

Asian Chopped Salad

Garden Chopped Salad

Asian Chopped Salad 

  “Our Taylor Farms Chopped Salad is a convenient solution to creating fresh restaurant style salads in the comfort of your own home. The salad includes a variety of crisp chopped vegetables, crispy wonton noodles, and a tangy yet sweet dressing you’ll crave.”

Southwest Chopped Salad 

”  Our Taylor Farms Southwest Chopped Salad is a new convenient salad kit your family is sure to enjoy. The salad includes a combination of fresh vegetables, crunchy tortilla strips, and a creamy cilantro dressing.”

Garden Vegetable Chopped Salad

“Our Taylor Farms Garden Vegetable Chopped Salad is a new convenient way to incorporate more fresh and healthy cut vegetables into your families’ meals. The salad includes farm fresh vegetables, crumbled bacon, and fragrant dried fruit all topped with our sweet and creamy slaw dressing (Source).”

As you can see, these fun salad mixes come with all the trimmings to make it into a restaurant quality meal!  I also add protein to mine by cooking up some chicken breasts or lean ground beef.

They sell for $2.99 at Sprouts Market by my house however, I am sure that they distribute their products to other stores as well.

Eating Salad for at least one meal a day with a low fat dressing can help you shed those unwanted pounds quick!  Just make sure that your other meals are healthy as well!  Spread this fitness tip around to your friends and fill them in on these awesome salads as well!

Adria

BS, CPT, PES, CES

All too often we go searching for ways to increase our energy levels.  Unfortunately, marketing companies have “zeroed in” on this industry and supplied society with artificial ways to amp up our energy levels.  Things such as energy drinks, pills, and extra caffeinated coffee end up being the go-to choice instead of what mother nature has provided.  In efforts to get you naturally high on life, we have put together the top 10 power foods to boost your energy levels naturally.

Top 10 Energy Boosting Food

Click on the image below to advance the slide show.

Adria Ali

BS, CPT, PES, CES