• Reduce Hunger Cravings

    Posted by Stephen Powers

    Reduce Hunger Cravings

    New Year Tip: Reduce Hunger Cravings

    Stephen Powers
    Diet and Training Coach Extraordinaire

    New Years has come and gone, and you’re probably knee deep into your resolution to lose weight. What’s more, is you’re also starting to feel the effects of hunger cravings. Nighttime comes, and you’re suddenly struck with a craving for bread. Not just one slice, we’re talking about car battery sized loaves!

    Basic Instincts and the Uphill Battle of Hunger Cravings

    Is this a symptom of improper dieting? Possibly. But more than likely, you’re suffering from the hormone re-balancing associated with dieting. All this clean food is starting to reprogram your bodies ability to regulate two very important hormones:

    Leptin and Ghrelin.

    Leptin is a hormone released by the fat stored in your body. The more body fat you have, the higher your leptin levels. These higher levels signal your body to stop making the hunger cravings hormone, Ghrelin. But here’s the rub…

    If you have been carrying excess amounts of body fat for too long, your body has desensitized to Leptin signals to reduce hunger cravings . This means that even though you are overweight, you still feel hunger. Now, as you begin to lose body fat, you lower the amount of leptin in your system. So not only are you decreasing the leptin in your system, but you are also still desensitized to it. This causes a two-front attack on your hunger. A perfect storm of insensitivity to leptin and increased ghrelin release from the lowered leptin amounts. I don’t know about you, but I don’t have the sheer willpower to overcome these hunger hormones every time they pop up. What can we do?

    We fight back with other tools!

    Tools such as broccoli, salad, peppers, Brussel sprouts, cucumbers. Any type of low-calorie vegetable. BAM!

    Thought there was a hidden secret didn’t you?? Well I have some bad news champ, there isn’t. Your mother always said to eat your vegetables, and now I’m telling you to as well.

    Vegetables are your best weapon against the hunger battle. They’re low calorie, packed full of vitamins and minerals, and fiber…heaps of it. Fiber will keep you full, and help to quell the onslaught of Ghrelin coursing through your system. After a few weeks, your body will begin to normalize and become Leptin sensitive.

    Not only will you feel less hungry, but your body will receive the nutrients vital to a proper digestive system. You’ll begin to process food more efficiently, which means the food that you ARE consuming, will help you train better, focus more, and live longer.

    Don’t get me wrong, going from a diet of mostly processed foods like cereal, bread, and chicken fingers (you know who you are, don’t lie to yourself!) is difficult. It won’t be easy, but nothing worth having ever is. Be an adult, and do what you need to do to improve your standard of health. I promise, after it’s all said and done, you’ll never be able to go back to eating the junk food you used to!

    New Year Bonus Cash

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  • Dive In. Grill Out. Shape Up: Top tips to avoid a "Memorial Day Cheat Weekend"

    Posted by Chad Powers

    Dive In. Grill Out. Shape Up: Top tips to avoid a "Memorial Day Cheat Weekend"

    Healthy GrillingNo, we’re not talking about that kind of weekend you don’t tell your S/O about when you’re out of town. Instead, we are talking about avoiding a weekend where you “break” and eat nothing but fried dough and Hostess ice cream. Ye,s Hostess now makes ice cream, but let’s stay on point. Follow the diet-friendly tips I have provided below, stay strong, keep your goals in sight and you just might make it through the holiday weekend without going bananas at the family cookout.

    1) Avoid Starchy Carbs

    My friends, it is time for you to know the truth, just because a food has “salad” in the name does not mean it is healthy for you. With that said, one would want to avoid potato salad and pasta salad if one would prefer to remain healthy. Another temptress waiting on the wings of that kitchen table is the always inviting casserole. Of course, casserole just means a mixture of ingredients baked together into a dish and scooped onto a plate, so it is not inherently bad for you. But the large majority of casserole recipes call for heavy cream, cheese, potatoes, etc. which are the waist line’s biggest enemy.  Of course, you will also want to avoid the more commonly known bad guys like fries, chips, or really anything fried in general.

    If you are still looking to fill your plate without stretching your pants you should instead look for the greener side, the veggie tray. Take advantage of this and stay light on the veggie dip. Another good replacement is complex carbs like rice. I can’t say I have ever seen rice at a cookout but I am sure you are always welcome to bring a dish, so think about planning your options.

    Be sure to check out our Happy & Healthy guide for more info!

    2) Avoid Sweets and Sugary Drinks

    Almost always will there be that lazy couple who brings a box of cookies for the party and calls it a contribution. They would almost go unnoticed they were not so sharply contrasted by the overachiever's homemade cake pops placed just next to the circular disks of preservatives and sugar. My friends, you are stronger and smart than the manimals that will gorge themselves on these treats while they still have a mouth full of grandma’s mac n’cheese. Don’t take the bait.

    Also be aware that others will likely not be as health conscious as you are. Thus, the drinks situation will likely be alcohol (to be addressed later) and soda.  Soda is a no go. Even diet soda has been shown to cause fat cells to pool around the midsection for that spare tire we struggle to remove.

    Some of the things we like to do instead is bring a fruit salad, berry melody, etc. to the shindig. This way you get your sweet fix without all the processed sugar and empty calories.  As for drinks, unsweet tea is easy to make and keep in a tumbler. So is water with a lemon-lime, cucumber, or fruit cocktail floating in it. Lemon water is a personal favorite. It is cool, tastes great, and the taste it leaves is almost a sweet tooth killer.

    3) Limit Sodium Intake

    Salty snacks are usually filled with the 3 no-no’s: fried carbs in fatty oil and sprinkled with salt. These aromatic and salty treats reek havoc on our bodies. But they are undoubtedly a staple at most annual gatherings. Try to avoid them and replace that void with a sampling from the veggie tray or even consider bringing your own healthy trail mix to the party.

    4) Avoid Processed Fatty Meats

    If you are going to a grill/cookout the centerpiece is almost always fatty meats.  It is the primal ego inside of us that loves tearing into a juicy burger, brawt, mett, hotdog, sausage, or whatever your uncle brought that looks he found it in the gutter but claims it won a competition “back in the day.” But you have to be smarter than that primal voice inside and realize this isn’t the right way to eat.

    Never fear I am not here to say all meat is bad or that the grill isn’t your friend. So instead of these fatty meats look for a healthier option like chicken, turkey, or grilled fish. Tofu isn’t a bad way to go either if you have a healthy way to flavor that bad boy. Not to mention lean sirloin or for the fancier among us, filet.

    Take a look at our Build Muscle guide for more protein tips for better gains!

    5) Alcohol

    I’ll keep this brief, no alcohol. Other than being riddled with sugars (brown liquors) and plenty of hidden carbs (clear liquors) alcohol can also chemically cause issues with your training and more importantly, your gains. It has also been known to process first sticking your other food in the back of the line, putting it at risk for additional fat storage. So, if you are so determined to take part in some libations that evening try a light beer or a single glass of red wine. Either way be safe and drive safe.

    From everyone here at Uprise Nutrition, we would like the wish everyone a safe, healthy, and fun weekend. Be sure to use the promo code "Remember10" for $10 off when you spend $30 or more.

    All in all, let's not forget what this holiday is really about, our fallen friends and family in the armed forces. From everyone at Uprise Nurition we would like to thank all the brave men and women who gave their lives so that we all the freedom to pursue what we love to do. Thank you.

    Memorial day sale

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  • Fat Loss Made Easy | Start Your Transformation

    Posted by Stephen Powers

    Fat Loss Made Easy | Start Your Transformation

    Fat Loss Made EasyMy fitness schedules are unique, in the sense that I tend to want to diet around the holidays. This time of year is when most follow off the rails with candy through Halloween, big family dinners during Thanksgiving, shopping/traveling during Christmas & Hanukkah. Personally, this is my favorite time to diet. Being a male wearing layers, I find it easier to deal with the downsides of dieting (i.e. feeling small, being shaped oddly, performance degradation, etc.)

    Likely, you’re of the majority that starts a crash diet around a new year’s resolution to get a six pack or toned booty for beach season. The great thing about dieting, is it is not dependent on the time of the year. Whenever you decide to chisel away your love handles, there are tried and true methods that you can approach for fat loss made easy. Start your transformation here.

    As for myself, the first step is to always evaluate my current caloric intake, and start by reducing that intake slightly. The human body excels at adapting, so I don’t want to immediately cut all my food and have no tools to utilize when my body adapts. Like medicine, the idea is to use the minimum effective dose necessary.

    Next, I convert my workouts to be more metabolic based than hypertrophic (muscle gain). Although hypertrophy workouts can be a great tool, our goal is to maintain muscle instead of gain it. A hypertrophic workout will cause more mechanical damage, which is difficult to recover from during a caloric deficit. Metabolic workouts allow me to continue burning calories even after I’ve left the gym.

    The next great tool is to take in more non-starchy vegetables. And I mean hordes of them. Vegetables cannot be overstated in their efficacy. They affect how you process nutrients, how well you assimilate nutrients, and how well balanced your hormones are. More veggies equals more weight loss. One positive of taking in more veggies is that you essentially lose weight without having to do any work except eat them. No cardio or weight training routine can even come close to this tool!

    You might be thinking to yourself, “Steve, where’s your two-hour cardio sessions?”. And my answer is, I don’t do them. I’ve competed in bodybuilding shows and achieved single digit body fat percentages (a very difficult task, take my word for it) without doing any more than 30 minutes of cardio, per week. Not per day, per WEEK. I know you’re skeptical, and that’s okay. My methods are contrary to basically every periodical you’ve ever read. But here’s the rub, if you diet properly, you don’t need to do ANY cardio. Does cardio accelerate the process moderately? Yes. Is it feasible for the average individual to wake up every morning to do high intensity training, then return to the gym later that evening for weight training? No.

    Your goals are going to be moderate, as compared to professional goals, so cardio isn’t absolutely necessary. Sure, it can be fun for some folks, and that’s great. To each his own! But for those of us who despise cardio, I’m here to tell you that it’s perfectly acceptable to not do any. It doesn’t make you a bad person.


    Incredibly Simple Guide | Fat Loss Made Easy

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  • What they won't tell you about eating carbs!

    Posted by Stephen Powers

    What they won't tell you about eating carbs!

    In today's world of trendy diets: low fat, no fat, high/low/no carb, caveman eating (whatever that means), it can sometimes be hard to decipher what is best for your fitness goals.

    Today, we clear up a particularly nagging question: Are carbohydrates beneficial? Well in this blog we will share what they won't tell you about eating carbs. We will also be adding a great article extension explaining High GI Carbs. What they are and how to use them =)

    Up first, we determine if carbohydrates are evil or not. And the answer is, maybe. GOTCHA!

    For active healthy individuals, carbohydrates can be your friend and long term energy source and in most cases can be leveraged as a great form of recovery. One could easily consume in excess of 300g of carbs per day without much fat storage - Assuming the carbs come from single source ingredients such as rice, potatoes, quinoa, fruit, etc.

    That being said, as a many things in life, there is no black and white answer, but they wont tell you about eating carbs can actually aid in many helpful bodily functions.

    Side Note - [In the case of a diabetic, one would certainly try to avoid an excess amount of carbohydrates; more specifically, high glycemic index carbohydrates.]

    Since we're discussing the benefits of carbs, we'll focus on healthy individuals participating in vigorous exercise multiple times a week. Below are what I consider to be the top three benefits that carbohydrates provide to your body:

    • Replenish glycogen storage: During intense exercise, your body must utilize an energy source to contract. This energy typically comes from a local energy source known as glycogen. This energy is derived directly from the carbohydrates your body processes. The more glycogen in your system, the more intense, and longer in duration, your workouts.

    • Lower stress: Intense exercise creates stress for your body. In response to this stimulus, your body releases cortisol, a stress hormone that can be beneficial in small doses; however, constant levels of high cortisol have a detrimental affect by way of damaging inflammation. Large doses of carbohydrates help to release serotonin, a relaxation hormone. This hormone lowers cortisol to help your body recover from the stress.

    • Better sleep: Expanding on our previous note, large doses of carbohydrates greatly boost serotonin. This hormone allows you to sleep much deeper. Better sleep means an improved fat metabolism response, less inflammation, higher cognitive functions, fewer afternoon crashes, etc. This benefit is fairly obvious, so we won't delve into the exact science behind hormone control in the brain!

    Long story short: Assuming you have EARNED your carbohydrates (by busting ass in your training sessions), feel free to enjoy those potatoes or rice!

    But wait....Are all carbs equal? We know better.

    How To Carb Healthy

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