Red, White, and Blue Breakfast

Here's our new location! Check us out here: http://wootimestwo.wordpress.com/2012/07/04/patriotic-breakfast/ 


In the mean time, get patriotic with your meal!

Happy Fourth of July everyone!

Here’s a little independence day inspired breakfast.

1/2 rolled oats

water or almond milk

1/8- 1/4 cup nonfat plain greek yogurt

1 tsp flaxseeds

1/2 tsp hemp seeds

blueberries and strawberries

 Mix the rolled oats, flaxseeds, and liquid in a microwavable bowl. I don’t specify the amount of liquid because it all depends how you like your oatmeal! Place it in the microwave for about a minute to a minute and a half (again this depends on how you like your oats). Put the dollop of greek yogurt on top, and garnish with the hemp seeds and berries!

This breakfast is the perfect way to start off your fourth!

Enjoy your relaxing day with friends, family, food, and fun!

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We've Moved!

Here's our new site: http://wootimestwo.wordpress.com AND yesterday's post!

Alright, so I'm sure everyone (mostly girls) have heard that lifting heavy weights or just lifting in general bulks you up.

Sound familiar? I thought so!

Well this is so not true! First off, God made women differently than he made men (uh duh..) so to begin with, we're already not going to "get big" like they do or try to (he he (; ). I'm not saying it's not possible to "bulk up" because it definitely is, as evidence by women body builders and those who participate in figure competitions. However, these women intensely train their muscles every day or according to a schedule because they are trying to improve their strength and bodies for the competition. If your goal is to "get bigger," then most likely you'll be doing exercises to help you achieve that goal.

Women do not automatically start bulking up when they begin lifting weights because we don't have the same hormones that men do which allow them to gain muscle like this. By lifting heavy weights, we're overriding our hormonal influences which only allow us to increase our muscle mass a portion of what men are capable of. We also have less muscle mass to begin with, because that's how God created us!

So it's good to lift weights on a weekly basis! Having muscle makes life easier, and it makes cardio workouts more effective! Weight training helps with toning too, so don't worry about getting big. Make sure you don't work the same muscles every day. Giving your muscles a break and switching up your workouts creates muscle confusion, essentially keeping your muscles "on their toes." Workouts get easier the more times you repeat them, which is good and bad. Good because you're improving your fitness level, but "bad" because then you're not challenging yourself, which will help you improve at a slower rate. Plus, by switching up your workouts and exercises to target your entire body will help you to become more proportional! Don't be that one guy or girl who only workouts his/her upper or lower body!

We try to lift or do strength training at least 3-4 times per week. We love cardio, so building muscle helps get us going! Benefits of having muscle include:

• boosting your metabolism (even when you're at rest)
• muscle burns fat
• helps make you leaner
• toning your body
• burning more calories
• etc, etc!

So, grab a dumbbell, resistance bands, or create your own resistance and lift today!

Oh, and P.S. muscle does NOT weigh more than fat. A pound of muscle = a pound of fat. Right? Muscle is more compact, which means that more muscle tissue/cells can fit in an area than fat cells can. Think back to your biology days: muscle cells are longer and thinner, while adipose (fat) cells are big and round! So fat just takes up more volume than muscle does.

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Gearing Up for Summer!

Gearing Up for Summer!

Bathing suit season is here, but before heading straight to the bikini's try a one piece! One pieces are figure flattering for every body type, and they are coming back in style. Just beware of the tan lines! (;

Inspiration:

The 1940's:

The 1950's:

From my own closet: 

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The DL on Protein

If you're trying to get "big," my guess is you're probably consuming a lot of protein in the hopes that you'll gain more muscle mass.

Hmm, you may want to think again!

I previously posted about carbohydrates being the body's preferred form of energy, which is why it's not necessary to consume an excessive amount of protein. When you exercise regularly, your body's recommended intakes increase in all areas (carbs, protein, fat) in order to provide sufficient energy to preform your workout.

Most people still think high protein diet = increased muscle mass.

Not exactly!

There are actually dangers of high protein diets, and here are some of them:

• increases body water loss (your body's way of trying to remove the nitrogen waste from breaking down the protein)
• the above leads to an increased risk of dehydration
• which leads to increased mineral losses
• high protein diets can be high in saturated and total fat (which could contribute to obesity, some cancers, osteoporosis, and heart disease if you're not careful)

Some take single amino acid supplements, which may seem beneficial, however this could impair absorption of other amino acids. Plus, there is actually more amino acids available in food than the supplements. And, don't forget about the cost of these supplements!

So, high protein diets really aren't necessary because the requirement for athletes and highly active people is only a tad bit higher than sedentary people; it's still within the normal range.

Again, here are some good sources of food protein:

lean beef and pork

egg whites

low fat dairy products

turkey

fish

legumes (beans)

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