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Holiday Eating


Celebrate but don't go overboard.
Plan ahead to avoid holiday overeating and weight gain.
The holiday eating frenzy has started! Halloween brought a sugar-packed caloric jump start to the holiday celebrations, and with all that candy still around and more seasonal treats to come, it’s not easy to eat healthy during the holiday seasons. With a little pre-planning and creativity, those traditional and often calorie-dense, fattening, foods will not lead to a hefty holiday weight gain.


"Nutrition is the hardest part for me."

Countless people have said those exact words. Have you?

We live in a time when we can get any food we want, almost immediately. Our grocery stores are packed with towering shelves and freezers. There are food delivery services. Streets are lined with restaurants and convenience stores. Heck, I live in the city that's been called "the fast food capital" in the USA; we have the most fast food restaurants per capital.

This surplus of easy-access food is a privilege .

Got (Healthier) Milk?

Another reason to spend a few more bucks on organic: Researchers from Washington State University found that while both organic and conventional whole milk have the same amount of fat, organic has a better balance of essential fatty acids, including 62% more mega-3s and 25% fewer omega-6s.  Limiting intake of the latter can help reduce the risk of a variety of chronic conditions like, cancer, cardiovascular disease, and autoimmune disorders.  "By switching current dairy consumption from conventional to organic, a fit woman will significantly improve the ratio of omega-3 to omega-6," says Charles Benbrook, Ph.D., lead author of the study.

The Type of Protein You Eat Affects Calories Burned & Appetite

Have you ever felt lost in the supplement section of your local health food store when trying to determine what type of protein is best for after your resistance training workout? 

An article published in theAmerican Journal of Clinical Nutrition found that the protein content of a meal will influence your appetite, your satiety (fullness), and caloric expenditure.  All of which is why protein is very important in a weight loss diet.

Scientists found that Whey protein triggered greater post-meal caloric expenditure and fat use than soy or casein protein.

Pinpointing the higher cost of a healthy diet

The Power of Purple Produce

Recent research published in theAmerican Journal of Lifestyle Medicinesuggests that consuming purple and blue foods, such as purple cabbage, eggplant, raisins, Concord grapes and 100% grape juice, may help Americans get more of the nutrients they need and consume healthier diets (McGill et al 2011).
In this study, researchers examined the diets of more than 15,000 adults and children and found that in general, those who consumed purple and blue produce ate more fruit and had healthier diets compared to those who did not eat purple and blue produce.

Does Organic Mean Healthy?

In the fitness industry we generally promote organic food, but some people don't understand what the "organic" label really means. According to several surveys, people reportedly associate organic products with overall health and higher nutrient value. 

What the label DOES mean:The guidelines for organic products set out by the USDA prohibit genetic engineering, pesticides, ionizing radiation and sewage sludge. Animals can't be infused with antibiotics and hormones, and have to be allowed access to the great outdoors.

Coffee Reduces Inflammation and Increases "Good Cholesterol"

Coffee is looking more and more like the healthier choice. It contains essential minerals and antioxidants, which promotes metabolic health and is high in caffeine, which boosts energy levels.

A German study led by Kerstin Kempf showed that coffee drinking decreased markers of inflammation and increased HDL (the good cholesterol) both of which reduce the risk of cardiovascular disease. Regular coffee drinkers gave up coffee for one month, drank four cups per day during the second month, and eight cups per day during the third month.