GGX Schedule for Tuesday, Apr.12
AM: Spin Bike (Beth)-5:45am-6:45am
Tone and Sculpt (Bel) -8:30am-9:30am
PM:TRX/abs (Ferleen)-5:00pm-5:30pm;5:30pm-6:30pm
Functional Fitness (Jerry/Gerald)- 5:30pm-6:30pm
Spin Bike (Erico)- 5:15pm-6:15pm
Zumba Mashup (Allen) - 6:30pm-7:30pm

18 Snacks That Burn Fat

What you eat between meals matters more than you think. Health.com explains how these choices can boost metabolism and help you lose weight fast.

SNACKS VERSUS WEIGHT LOSS

Americans love to snack almost as much as we want to lose weight. But according to recent research by the USDA, our snacking habits are adding too many calories and too few nutrients to our diets. It doesn't have to be this way, says Susan Bowerman, RD, assistant director of the UCLA Center for Human Nutrition. "When done right, [snacking] keeps your energy levels up and gives you more opportunities to get in all your nutritional needs."

WHAT SNACKS BURN FAT?

Eating snacks with the right ratio of nutrients, with the right calories, will help keep your body energized and help you lose weight. Protein (plus exercise) fuels the growth of lean muscle mass, which boosts metabolic rate and increases calorie burn. Fiber, meanwhile, helps improve digestion and keeps you from binging on fats and sugars. So while there's no food that will literally "burn fat" while you eat it, smart choices with these ingredients will help your body operate at maximum efficiency. Bowerman suggests snacks under 200 calories, with 10 grams of protein and close to 5 grams of fiber. Here are 20 of our favorite fat-burning snacks.

An apple and skim milk

"Almost any fruit is going to make a great snack, but you usually want to pair it with a bit of protein to make it more satisfying," says Bowerman; "unlike carbohydrates, which get used up relatively quickly, protein will help sustain your energy and hunger levels for a couple of hours." This duo will give you 10 grams of protein and 5 grams of fiber for just over 200 calories.

Lentil salad with tomatoes and watercress

Salads aren't just for mealtime—when they're about 200 calories, they make a great afternoon snack, as well. This one has 11 grams of protein and 8 grams of fiber, thanks to superfood lentils and plenty of veggies. (The recipe makes six servings, so hold off on adding the vinaigrette if you're not eating the whole thing at once.)

Cottage-cheese-filled avocado

Here's another fruit and dairy combo, this one for when you're craving something rich, creamy, and a bit savory. Remove the pit from one half of an avocado and fill the space with 2 ounces of 1% cottage cheese. For 200 calories, you'll get 9 grams of protein and 7 grams of fiber—and no dirty dishes!

Sunflower lentil spread with pita bread

Lentils are a good source of iron, a metabolism-boosting nutrient that 20% of us don't get enough of. This savory recipe makes four 180-calorie servings, with 10 grams each of protein and fiber.

Canned tuna on whole-wheat crackers

If you don't want to incorporate dairy into every snack, a can of tuna (packed in water) is another great source of lean protein plus healthy omega-3s. For about 200 calories, you can enjoy 3 ounces of light tuna and 6 whole-wheat crackers—complete with 3 grams of fiber and 20 grams of protein.

Warm pear with cinnamon ricotta

Ricotta cheese is rich in protein, and pears are a good source of fiber. Together with a teaspoon of cinnamon, they make a delicious snack for any time of day. Each serving contains 8 grams of protein, 5 grams of fiber, and 170 calories.

Shrimp stack

You may not think of shellfish as a grab-and-go snack food, but you can put this tasty treat together in a flash if you keep pre-cooked shrimp on hand. With Greek yogurt and avocado, it's a protein powerhouse with 9 grams per serving (and 4 g fiber), for only 129 calories.

Miso-glazed tofu

This recipe is touted as a main course, but it's so light on calories (only 164) that it can stand in as a midday snack as well. It also packs plenty of protein (12 grams) thanks to the tofu, as well as 3 grams of fiber.

Chicken pita sandwich (half)

There's no reason you can't have smaller portions of "real" food as snacks, says Bowerman. "Oftentimes, the healthiest and most balanced snacks are the ones that start as full meals—like a half a sandwich, or a plate of leftovers put together from dinner the night before," she adds.

Whip up this chicken and veggie pita in the morning, and split it in half for two snacks throughout the day. Each half contains 200 calories, 3 grams of fiber, and more than 20 grams of protein.

Cauliflower with white bean dip

Make a batch of white bean and roasted garlic dip at the beginning of the week to spread on crackers and eat with veggies when hunger strikes. Pair a quarter-cup serving with 2 cups of raw, chopped cauliflower, for example, for a total of 11 grams protein, 8 grams fiber, and 199 calories.

Power berry smoothie

This recipe, which calls for soy protein powder and low-fat plain yogurt, contains 9 grams of protein; swap in Greek yogurt to add even more. Frozen berries add fiber (4 grams total), and honey provides sweetness. All this for only 139 calories!

Toast with walnut & pear breakfast spread

Split this breakfast recipe in half to make a healthy midday snack with 200 calories, 11 grams protein, and 3.5 grams fiber. Not only will it help prep your body for fat burn, but it may also boost your energy levels (so you're more likely to get to the gym, perhaps?). Walnuts are rich in serotonin, a hormone that produces feel-good chemicals in the brain.

Edamame

One cup of edamame, or boiled soybeans, contains 17 grams of protein, 8 grams of fiber, and 189 calories. A perfect snack all by itself! Serve hot or cold, season with salt, and enjoy.

Roast garlic and edamame dip

Edamame is a great snack by itself, but it also makes a great ingredient in this creamy dip for raw veggies or whole-wheat pita bread. You can enjoy up to three servings in one snack session, for a total of 162 calories, 9 grams protein, and 6 grams fiber.

Asparagus and hard-boiled egg

It's no wonder this classic combo goes so well together: Fiber-rich asparagus balances out eggs' natural protein. (Plus, asparagus is known as an aphrodisiac, thanks to its folate and vitamins B6 and E levels. Talk about fun ways to burn fat!)

Pair 15 asparagus spears (cooked or raw) with one hard-boiled egg for a 126-calorie snack, complete with 11 grams of protein and 5 grams of fiber.

Veggie tostata

In the mood for Mexican? You can't go wrong with black beans and veggies: These tostatas cook up quickly and easily for a fast and healthy mini-meal between lunch and dinner. At just over 200 calories, you get 13 grams of protein and 10.5 grams of fiber. Top with tomato salsa for added flavor without fat.

Minty iced green tea

A calorie-free beverage doesn't qualify as a real snack, but if you find yourself scouting the kitchen just because you're bored, rather than hungry, this tasty drink may just hit the spot. Plus, green tea has been shown to help dieters lose more weight, according to a study published in the American Journal of Clinical Nutrition, thanks to its metabolism-boosting antioxidant compound called EGCG.

Bowerman says that most research on green tea for weight loss has been inconclusive, but that either way it's a healthy, tasty way to stay hydrated throughout the day. "Drinking water and tea is a good way to keep all of your body's processes, including your metabolism, running smoothly and efficiently," she adds.

Spiced green tea smoothie

Here's another way to sip healthy green tea: as a smoothie! Pair this sweet and spicy drink with a few ounces of lean protein—some sliced turkey, for example—for a complete afternoon snack.

One serving will get you 3 grams of fiber (thanks to its secret ingredient, pear!). Plus, it contains cayenne pepper, which may help curb appetite and give your metabolism a boost.

Rut-Busting Nutrition Tips

A dozen smart, simple ways to overhaul your diet.

A well-balanced diet is the essential foundation necessary to reach your health and fitness goals. Adam Friedman, a Gold’s Gym Fitness Institute trainer, is quick to point out how large a role your diet plays in your health. “Everyone’s body is different,” says Friedman, “but on average, diet accounts for somewhere between 70% to 80% of a person’s overall health and fitness.” Luckily, with Friedman’s help, improving your diet doesn’t have to be an all-consuming undertaking. Here are a dozen of his top tips for making smart, simple food choices throughout the day. While Friedman points out that “there’re no set rules that apply to everyone,” these everyday tips offer healthy alternatives to common nutritional pitfalls.

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Eat the whole fruit, not just the juice

Fruit juices are high in sugar; so instead of drinking juice with breakfast, eat a piece of fruit. You’ll 

Make it an open-face sandwich

Bread, particularly those made with processed flours, can be high in calories and sugar. Removing one piece of bread from your sandwich is an easy way to make lunch a little healthier.

Make your own dessert, island-style

Frozen coconut milk makes a great replacement for ice cream. You’ll still enjoy the rich, cold, creamy taste, but your body will thank you for skipping the added sugars.

Vary your veggies

Foods like kale and avocado are having a cultural moment. Both make terrific additions to a meal, but it’s never a good idea to consume one vegetable exclusively. Balance your nutritional profile by eating an assortment of them.

Use the right oil

Vegetable oils are high in omega-6 polyunsaturated fat, which, when consumed in large quantities, can be deleterious to your health. Cook with coconut or grapeseed oil, instead.

Snack better

Eating healthy doesn’t mean giving up snacking altogether, but it does mean avoiding processed foods that are high in fat and sugar, like chips and candy. Instead, try pairing apples with any nut butter (some good ones are almond and walnut).

Ditch the piña colada

Mixed drinks that include fruit juice, while tasty, are often high in sugar. For a healthier choice, try mixing liquor with water or club soda. Or keep it classy and order a scotch—neat.

Graze throughout the day

Instead of three large meals, try eating smaller meals whenever you feel hungry. This is a good way to avoid overeating and will also help you maintain a consistent blood sugar level, instead of spiking after a big meal.

Get a food scale

Especially if you’re just beginning to monitor your diet, a food scale can be an invaluable ally. Weigh out single servings of food to help control your portion size.

Write it down

Keeping a food journal is a great way to fact-check your eating habits to see when you’re reaching for unhealthy foods or snacking too often. In addition to recording what you eat, jot down how you feel after each meal. Over time, this can help you decide what foods are best for your body.

Buy a glucose monitor

Test your blood sugar before a meal, then test it again two hours after eating. This way you can figure out if certain foods cause your blood sugar to spike, which will help you learn how your body reacts to different kinds of foods. Information like that helps you gain greater precision in constructing your optimal diet.

Get a membership and avail of 2 free fitness assessment with our NASM Certified Personal Trainers.
For more information, please call 2334000.

Some vital advice about what you need to eat to make your workout more effective

As spring approaches, we all feel a renewed urge to get into shape. There are many special exercise techniques that can help you achieve this. But you’d be wise to take note of all of the things that can help you achieve this sometimes difficult goal.

We here at Bright Side would like to give you some tips on what to eat before, during and after your workout to boost its effectiveness many times over. Don’t pass this one by — these tips really work!

Before your workout

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Try to stick to the golden mean here. You should neither overeat, nor do exercises on an empty stomach — both are unhealthy. You must keep in mind that it’s the last thing you’ll eat before your workout that your body will be digesting during exercise. Preferably, this should be protein-rich foodstuffs, fruit, or anything containing fiber. Animal proteins will help you build up muscle; fruit and fiber-rich products will help digestion and trigger natural cleansing processes in your body.

Examples of foods you should eat 2-3 hours before workout:

• Apple and cheese sandwich
• Grain bar or milk and fruit
• Green salad with chicken or tuna
• Wheat crackers or whole grain bread
• Yogurt and fruit
• Nuts
• Fruit cocktail or natural juice

During your workout

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When doing exercise, water comes first. Don’t forget to keep a bottle handy — one that is large enough to prevent you from dehydrating. You’ll need water to help your body retain nutrients and make it produce glucose — the natural fuel your body runs on.

Examples of glucose-rich products:

• Natural fruit juice
• Bananas
• Raisins and other dried fruit

After your workout

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The time immediately after a workout is crucial, as your body begins to change under the influence of recent physical exertions. Your metabolism rate goes up and your muscles undergo far-reaching transformations.

Examples of products that will help you recover after exercise:

• Fresh vegetables; steam-cooked or fried vegetables
• Any low-fat meat or fish
• Mixed green salad

You don’t have to stick to a strict diet for the sake of your workout. Just try to eat more healthy food for a healthy way of life!

GGX Schedule for Friday, Dec.18:
AM: Pilates (Valerie)-8:30am-9:30am
PM:Step it Up (Bel)-5:30pm-6:30pm

You’re doing the wrong workout

A daily run or spin class is great for your heart, but cardio workouts alone won’t do much for your waist. “You need to do a combination of weights and cardiovascular training,” says Sangeeta Kashyap, M.D., an endocrinologist at Cleveland Clinic. Strength training increases muscle mass, which sets your body up to burn more fat. “Muscle burns more calories than fat, and therefore you naturally burn more calories throughout the day by having more muscle,” says Kate Patton, a registered dietitian at Cleveland Clinic. Patton recommends 250 minutes of moderate-intensity exercise or 125 minutes of high-intensity exercise a week.

You’re sick

If your testosterone levels are high—something that can occur with polycystic ovary syndrome (PCOS)—you might have difficulty losing weight. “If you’re an apple shape and overweight, it’s a good idea to see your doctor,” Dr. Kashyap says, since there may also be a chance that you are prediabetic or diabetic.

You’re stressed

Tight deadlines, bills, your kids—whatever your source of stress, having too much of it may make it harder for you to drop unwanted pounds, especially from your middle. And it’s not just because you tend to reach for high-fat, high-calorie fare when you’re stressed, though that’s part of it. It’s also due to the stress hormone cortisol, which may increase the amount of fat your body clings to and enlarge your fat cells. Higher levels of cortisol have been linked to more visceral fat.

You’re eating too many processed foods

“Refined grains like white bread, crackers and chips, as well as refined sugars in sweetened drinks and desserts, increase inflammation in our bodies,” says Patton. “Belly fat is associated with inflammation, so eating too many processed foods will hinder your ability to lose belly fat.” Natural foods like fruits, vegetables, and whole grains are full of antioxidants, which have anti-inflammatory properties and may therefore actually prevent belly fat, Patton says.

Your workout isn’t challenging enough

To banish stubborn belly fat, you have to ramp up your workouts. In a study published in the journalMedicine and Science in Sports and Exercise, people who completed a high-intensity workout regimen lost more belly fat than those who followed a low-intensity plan. (In fact, those completing the low-intensity exercises experienced no significant changes at all.) “You need to exercise at full intensity because the end goal is to burn more calories, and high intensity exercise does just that,” says Natalie Jill, a San Diego, Calif.-based certified personal trainer. High intensity workouts mean you’re going all out for as long as you can. If this sounds intimidating, think of it this way: you’ll burn more calories in less time.

You’re skimping on sleep

If you’re among the 30% of Americans who sleep less than six hours a night, here’s one simple way to whittle your waistline: catch more Zs. A 16-year study of almost 70,000 women found that those who slept five hours or less a night were 30% more likely to gain 30 or more pounds than those who slept seven hours. The National Institutes of Health suggest adults sleep seven to eight hours a night.

You’re apple shaped

If you tend to pack the pounds around your middle rather than your hips and thighs, then you’re apple shaped. This genetic predisposition means ridding yourself of belly fat will be harder, Dr. Kashyap says, but not impossible.

You’re getting older

As you get older, your body changes how it gains and loses weight. Both men and women experience a declining metabolic rate, or the number of calories the body needs to function normally. On top of that, women have to deal with menopause. “If women gain weight after menopause, it’s more likely to be in their bellies,” says Michael Jensen, M.D., professor of medicine in the Mayo Clinic’s endocrinology division. In menopause, production of the hormones estrogen and progesterone slows down. Meanwhile, testosterone levels also start to drop, but at a slower rate. This shift in hormones causes women to hold onto weight in their bellies. The good news: You can fight this process.