Foods that Add Dietary Bulk Without Adding Too Many Calories

There are a lot of foods that you find in the grocery store that bill themselves as “low calorie” or “diet” foods. They are packaged in attractive boxes with lots of eye-catching graphics of thin, athletic-looking people. They may be low in calories but many of those boxes have another thing in common – they are small! Think carefully about these kinds of packaged foods. Anything can say that it is “low calorie” if it shrinks down the portion small enough.

The problem with these foods is that they often just leave you hungry. About an hour after you pull one of those diet meals out of the microwave, you want another one. By the time you are full, you will have consumed as many calories as you would have by eating something far more satisfying.

However, there are a lot of foods that you can add to your diet that will fill you up and still be low in calories and healthy.

Lean Proteins and Fatty Fish

Chicken, turkey, salmon, mackerel and tuna are great sources of protein. A diet higher in protein will leave you with a fuller, more satisfied feeling. Fatty fishes, such as salmon, are also high in omega-3 fatty acids which, besides lowering cholesterol, also hasten the metabolism rate. Omega-3 fatty acids alter the level of leptin — a hormone that directly influences metabolism and determines whether you burn calories or store them as fat.

Beans

Lentils and soy beans are high in fiber and a good source of protein. They spend a longer amount of time in the digestions process and make you feel fuller, longer. They are a perfect meat-alternative for protein.

Low-Fat Dairy Products

Non-fat Greek yogurt is higher in protein than other styles of yogurt and is a great source of protein and calcium. Some studies show that people who are calcium deficient can release a hormone that causes fat to store in the body.

Green Vegetables

Spinach, asparagus and broccoli have a fat-burning effect on the body and a low calorie density.

They are not stored as readily as fat because most of their calories are burning off in digestion. The fiber in these foods provides roughage and contains antioxidants, vitamins and minerals that help you feel full.

Green Apples and Pears

The fiber-factor in these fruits help you feel fuller after eating them. They are an excellent source of vitamins and a perfect, portable snack.

Citrus Fruits

Grapefruit is a delicious option that is currently in season, as well as guava. They are rich in Vitamin C which helps the body process fat faster and stimulates amino acids which speed up the body’s fat burning potential. Lemon and lime are great seasonings for meats and fish.

Oatmeal

Oatmeal is a great breakfast for energy - it is a complex carbohydrate which takes longer to digest and releases energy slowly, keeping you feeling full for longer. It also keeps blood sugar and insulin levels stable, which helps prevent fat storage. Oatmeal provides more protein per serving than any other grain. Mix it with low fat milk, soy milk or almond milk for a richer flavor.

Come into BOOTCAMP 619 for not only a great workout, but counseling on good nutritional habits.

"Endurance"

the ability or strength to continue or last, despite fatigue, stress, or other adverse conditions

Endurance comes in a variety of forms – sustained physical determination, mental fortitude, emotional strength. While “stamina” refers more to the ability to last through a powerful physical stress, “endurance” is the kind of resilience necessary to complete a prolonged physical stress such as a marathon.

Endurance Sports

Endurance training is quite a broad term. It's often used interchangeably with terms like "aerobic", "anaerobic", "strength" and "speed". The objective of endurance training is to develop the energy production systems to meet the demands of the event.

Endurance events consist of many thousands of muscular contractions over an extended period of time, whereas Strength or Power training requires very few maximal or near maximal muscular contractions.

Mental Endurance

Mental endurance is quite the same as physical endurance. It is the ability to keep mental focus in the face of great stressors. By improving their physical endurance, one often finds improvement in mental and emotional endurance. A healthy body is key to a healthy mind.

Endurance Market

An endurance market is one in which the strong survive. Financial staying power in difficult times brings the truly strong to the surface as the rest wash away. This is not so different than physical endurance for sports and fitness. The athlete with the most endurance may not lead the pack in the start of the race, but will come out first in the end.

Endurance Coach

Useful exercises to boost muscle fitness like endurance and stamina, include push-ups to improve endurance of arm and shoulder muscles, like biceps, triceps and deltoids, or squat-thrusts to improve endurance of gluteal, quads and lower-thigh muscles. Alternatively, try cardio-aerobic activities such as stepping, power-walking, exercise-cycling, squash or jogging to improve lower-body muscular endurance.

Muscular Strength versus Muscular Endurance

Muscular endurance and strength are related, since endurance requires a certain amount of baseline strength in order to maintain continuous tension or perform repetitive contractions against resistance.

Likewise, some increases in strength may occur as endurance improves. However, the primary difference between muscular strength and endurance is that muscular strength is expressed as the maximum amount of force that a muscle can generate in a single contraction, while muscular endurance is a measure of how many times you can move a given weight before fatiguing.

BOOTCAMP 619 is the perfect workout for improving your endurance. With improved endurance, you will find more energy and strength to meet any challenge life brings forward.