When it comes to getting things done right, it's all about having the proper tools. And fortunately, with fitness, a little information and equipment can go a long way! So below, I've included links to some of my favorite fitness websites:
For Resistance Cables, Medicine Balls, Stability Balls, Exercise Mats, and More:
Power Systems
For Plotting Running Routes and Measuring Distance:
Map My Run
For Finding a Marathon Anywhere in the United States:
US Marathon Race Directory
For Finding a Triathlon to Anywhere in the United States:
American Triathlon Calendar
For Bikes - New, Used, or Maintenance in Chicago:
Chicago Bike Shops
For Butt-Kicking Workouts and Exercise Programs:
Endurance Personal Training
Best Regards,
Jake
Thursday, July 29, 2010
Wednesday, July 28, 2010
Need to get in a Full Body Workout with Little Time and Less Equipment?
Ever been strapped for time with little or no equipment at your disposal? Look no further! The following circuit utilizes a number of combination moves to get your entire body working. And since you'll be moving your body-weight, this entire workout can be performed with nothing more than 5 to 10 pound dumbbells (or 2 books).
Here's How:
> Complete the following five exercises one after the other with minimal rest in-between.
> After the 5th exercise, rest for 2 minutes. Then, repeat 2 or 3 times (whatever time permits).
Lunge with Press: Stand, holding a 5 - 10 pound dumbbell in each hand, elbows bent, hands by shoulders. Lunge forward with left foot, keeping the left knee behind your toes. Then, press weights overhead. Lower weights, return to start. Do 24 steps alternating sides (12 reps for each leg).
Tricep Dips: Sit on a step, bench or sturdy chair with knees slightly bent, feet on floor. Place hands next to hips on the step, bench or chair. Slide butt off edge, bend elbows, and lower hips. Straighten elbows to push body back up. Do 12 reps.
Jump Lunges: Stand with feet shoulder-width apart. Lunge forward with left foot, keeping left knee behind toes. Jump up and switch legs so that right foot is in front. Do 20 reps (10 reps for each leg).
Push-up with Leg Raise: Start in full push-up position (legs extended, hands under shoulders, abs engaged). As you bend elbows, lift right leg as high as you can. Push back up and lower leg. Do 12 reps, alternating legs with each push-up.
Squat Thrust: Stand with feet shoulder-width apart. Squat and place hands on floor by feet. With hands still on floor, jump and push feet back into plank position. Hold for 1 count, then jump back towards hands. Then jump up. Do 12 reps.
Here's How:
> Complete the following five exercises one after the other with minimal rest in-between.
> After the 5th exercise, rest for 2 minutes. Then, repeat 2 or 3 times (whatever time permits).
Lunge with Press: Stand, holding a 5 - 10 pound dumbbell in each hand, elbows bent, hands by shoulders. Lunge forward with left foot, keeping the left knee behind your toes. Then, press weights overhead. Lower weights, return to start. Do 24 steps alternating sides (12 reps for each leg).
Tricep Dips: Sit on a step, bench or sturdy chair with knees slightly bent, feet on floor. Place hands next to hips on the step, bench or chair. Slide butt off edge, bend elbows, and lower hips. Straighten elbows to push body back up. Do 12 reps.
Jump Lunges: Stand with feet shoulder-width apart. Lunge forward with left foot, keeping left knee behind toes. Jump up and switch legs so that right foot is in front. Do 20 reps (10 reps for each leg).
Push-up with Leg Raise: Start in full push-up position (legs extended, hands under shoulders, abs engaged). As you bend elbows, lift right leg as high as you can. Push back up and lower leg. Do 12 reps, alternating legs with each push-up.
Squat Thrust: Stand with feet shoulder-width apart. Squat and place hands on floor by feet. With hands still on floor, jump and push feet back into plank position. Hold for 1 count, then jump back towards hands. Then jump up. Do 12 reps.
Tuesday, July 27, 2010
Achieving is Internal...Excuses are External!
During my long run last Saturday, I spent some time thinking about clients, friends, family members, and acquaintances. And what occurred to me is that regardless of relationship, most everyone tells a similar story in regards to health and fitness; everyone wants to look and feel their best. But what's interesting is how different people go about accomplishing what's important to them.
In my experience, most everyone who has reached and/or is in the process of accomplishing a health and fitness goal has internalized the process. These people start with goals such as:
> I've never run 3.1 miles (5K), or 6.2 miles (10K), or 13.1 miles (half-marathon) or 26.2 miles (marathon) and I'd like to. So I'm going to train hard and push myself to accomplish this.
> I'm overweight. I'm unhappy with my appearance and I'm tired of not having energy and enough is enough. Losing weight is important to me and I'm taking it upon myself to make a change and it starts and stops with me.
> My Doctor has informed me that I'm at risk for diabetes, heart disease, hypertension, breast cancer, colon cancer and/or osteoarthritis. I understand that being overweight is a key contributor to these diseases and I'm ready to take a stand. I'm responsible for turning my health around.
Consistently exercising and eating proper nutrition takes commitment, dedication, discipline and hard work, and an undertaking of this magnitude starts and stops with YOU! With exercise, you're going to sweat, your muscles are going to get sore, and there will be times when you have to say no to other engagements. And with proper nutrition, you're going to have to change. At times you'll have to say "no" to what you like and "yes" to what you don't. You'll have to do some research and planning, and you might be forced to count calories (trust me, it works!). But if you start the process right by internalizing your goals, anything is possible!
Keys to Internalizing Your Goals:
First, ask yourself, "What am I setting out to accomplish?" and be sure to include a specific and measurable component (i.e. to lower my blood pressure to this number by this date, to lose this number of pounds by this date, or to run this many miles by this date).
Then, ask yourself, "Why am I doing this? How important is this to me? And, if I don't accomplish this goal, what are the consequences?
And lastly, surround yourself with a support group. Tell those people closest to you what you're trying to accomplish and ask them for their support. You never know, you might inspire them to take positive actions themselves!
I wish everyone the best of luck as they set out to conquer their next goals! And as always, please don't hesitate to email me with questions or comments!
Best Regards,
Jake
jakedewalt@endurancepersonaltraining.com
In my experience, most everyone who has reached and/or is in the process of accomplishing a health and fitness goal has internalized the process. These people start with goals such as:
> I've never run 3.1 miles (5K), or 6.2 miles (10K), or 13.1 miles (half-marathon) or 26.2 miles (marathon) and I'd like to. So I'm going to train hard and push myself to accomplish this.
> I'm overweight. I'm unhappy with my appearance and I'm tired of not having energy and enough is enough. Losing weight is important to me and I'm taking it upon myself to make a change and it starts and stops with me.
> My Doctor has informed me that I'm at risk for diabetes, heart disease, hypertension, breast cancer, colon cancer and/or osteoarthritis. I understand that being overweight is a key contributor to these diseases and I'm ready to take a stand. I'm responsible for turning my health around.
Consistently exercising and eating proper nutrition takes commitment, dedication, discipline and hard work, and an undertaking of this magnitude starts and stops with YOU! With exercise, you're going to sweat, your muscles are going to get sore, and there will be times when you have to say no to other engagements. And with proper nutrition, you're going to have to change. At times you'll have to say "no" to what you like and "yes" to what you don't. You'll have to do some research and planning, and you might be forced to count calories (trust me, it works!). But if you start the process right by internalizing your goals, anything is possible!
Keys to Internalizing Your Goals:
First, ask yourself, "What am I setting out to accomplish?" and be sure to include a specific and measurable component (i.e. to lower my blood pressure to this number by this date, to lose this number of pounds by this date, or to run this many miles by this date).
Then, ask yourself, "Why am I doing this? How important is this to me? And, if I don't accomplish this goal, what are the consequences?
And lastly, surround yourself with a support group. Tell those people closest to you what you're trying to accomplish and ask them for their support. You never know, you might inspire them to take positive actions themselves!
I wish everyone the best of luck as they set out to conquer their next goals! And as always, please don't hesitate to email me with questions or comments!
Best Regards,
Jake
jakedewalt@endurancepersonaltraining.com
Monday, July 26, 2010
Avoid Processed Foods!
If you're trying to eat healthy, you've probably heard to stay away from processed foods. While that's great advice, many people are confused about what exactly constitutes processed food. Well, if it's boxed, bagged, canned or jarred and has a list of ingredients on the label, it's most likely processed.
Processed foods have been altered from their natural state for safety and convenience reasons. Have you ever wondered why a pre-packaged food stays fresh for months when the same food made from scratch grows moldy in just days? It's because food manufacturers use man-made ingredients that prolong a product's shelf life. And unfortunately, these ingredients may have the opposite effect on peoples' health. Here are three reason's to avoid processed foods:
Obesity - Heavily processed foods are usually higher in sugar, fat and salt, and lower in nutrients and fiber than the raw foods used to create them
Heart Disease - Many processed foods have trans fatty acids (TFA), the dangerous type of fat you don't want in your diet. TFA's give a rise to LDL, the dangerous cholesterol, and squash HDL, the good one.
Cancer - Some synthetic chemicals used in the processed foods industry are known to have carcinogenic properties.
So how do you choose healthy foods?
Choosing healthy food is simple if you just remember a few guidelines. First, select fresh, unprocessed whole foods. This includes fresh fruit and vegetables, whole grains and legumes, raw nuts and seeds, and animal foods; eggs, poultry, meat and fish. These unprocessed, fresh foods contain the greatest amount of vitamins, minerals and enzymes and provide the body with the greatest amount of nutrition!
To get started preparing meals, try to incorporate at least 66% of the meal from fresh foods. Then, you can enjoy small amounts or an occasional healthy packaged food to get a quick meal on the table!
Processed foods have been altered from their natural state for safety and convenience reasons. Have you ever wondered why a pre-packaged food stays fresh for months when the same food made from scratch grows moldy in just days? It's because food manufacturers use man-made ingredients that prolong a product's shelf life. And unfortunately, these ingredients may have the opposite effect on peoples' health. Here are three reason's to avoid processed foods:
Obesity - Heavily processed foods are usually higher in sugar, fat and salt, and lower in nutrients and fiber than the raw foods used to create them
Heart Disease - Many processed foods have trans fatty acids (TFA), the dangerous type of fat you don't want in your diet. TFA's give a rise to LDL, the dangerous cholesterol, and squash HDL, the good one.
Cancer - Some synthetic chemicals used in the processed foods industry are known to have carcinogenic properties.
So how do you choose healthy foods?
Choosing healthy food is simple if you just remember a few guidelines. First, select fresh, unprocessed whole foods. This includes fresh fruit and vegetables, whole grains and legumes, raw nuts and seeds, and animal foods; eggs, poultry, meat and fish. These unprocessed, fresh foods contain the greatest amount of vitamins, minerals and enzymes and provide the body with the greatest amount of nutrition!
To get started preparing meals, try to incorporate at least 66% of the meal from fresh foods. Then, you can enjoy small amounts or an occasional healthy packaged food to get a quick meal on the table!
Thursday, July 22, 2010
Become a Runner!
There are many reasons why running is a wonderful sport. To name a few:
Running...helps lower blood pressure by maintaining the elasticity of the arteries
Running...helps maximize the lungs’ potential keeping them strong and powerful
Running...strengthens the heart and helps prevent heart attacks
Running...allows a person to burn an average of 100 calories per mile
Running...creates feelings of happiness due to natural endorphin release
Running...requires nothing more than determination and a pair of running shoes
To help non-runners get started and to add structure for the more experienced, I've created the following plan. In 8 weeks, you'll go from running 2 miles to 8, and your weekly running total will go from 4 to 16! And by the end, you'll not only be proud of becoming a "runner", but you'll also be experiencing the benefits listed above!
Week 1
Running Day 1: 1.0 miles
Running Day 2: 1.0 mile
Running Day 3: 2.0 miles
Total Miles for the Week: 4
Week 2
Running Day 1: 2.0 miles
Running Day 2: 1.5 miles
Running Day 3: 2.5 miles
Total Miles for the Week: 6
Week 3
Running Day 1: 2.5 miles
Running Day 2: 2.0 miles
Running Day 3: 3.5 miles
Total Miles for the Week: 8
Week 4
Running Day 1: 3.0 miles
Running Day 2: 2.0 miles
Running Day 3: 4.5 miles
Total Miles for the Week: 9.5
Week 5
Running Day 1: 3.0 miles
Running Day 2: 3.0 miles
Running Day 3: 5.0 miles
Total Miles for the Week: 11
Week 6
Running Day 1: 4.5 miles
Running Day 2: 2.0 miles
Running Day 3: 6.0 miles
Total Miles for the Week: 13.5
Week 7
Running Day 1: 5.0 miles
Running Day 2: 3.0 miles
Running Day 3: 7.0
Total Miles for the Week: 15 miles
Week 8
Running Day 1: 5.0 miles
Running Day 2: 3.0 miles
Running Day 3: 8.0 miles
Total Miles for the Week: 16 miles
Go Get'em!
Jake
Running...helps lower blood pressure by maintaining the elasticity of the arteries
Running...helps maximize the lungs’ potential keeping them strong and powerful
Running...strengthens the heart and helps prevent heart attacks
Running...allows a person to burn an average of 100 calories per mile
Running...creates feelings of happiness due to natural endorphin release
Running...requires nothing more than determination and a pair of running shoes
To help non-runners get started and to add structure for the more experienced, I've created the following plan. In 8 weeks, you'll go from running 2 miles to 8, and your weekly running total will go from 4 to 16! And by the end, you'll not only be proud of becoming a "runner", but you'll also be experiencing the benefits listed above!
Week 1
Running Day 1: 1.0 miles
Running Day 2: 1.0 mile
Running Day 3: 2.0 miles
Total Miles for the Week: 4
Week 2
Running Day 1: 2.0 miles
Running Day 2: 1.5 miles
Running Day 3: 2.5 miles
Total Miles for the Week: 6
Week 3
Running Day 1: 2.5 miles
Running Day 2: 2.0 miles
Running Day 3: 3.5 miles
Total Miles for the Week: 8
Week 4
Running Day 1: 3.0 miles
Running Day 2: 2.0 miles
Running Day 3: 4.5 miles
Total Miles for the Week: 9.5
Week 5
Running Day 1: 3.0 miles
Running Day 2: 3.0 miles
Running Day 3: 5.0 miles
Total Miles for the Week: 11
Week 6
Running Day 1: 4.5 miles
Running Day 2: 2.0 miles
Running Day 3: 6.0 miles
Total Miles for the Week: 13.5
Week 7
Running Day 1: 5.0 miles
Running Day 2: 3.0 miles
Running Day 3: 7.0
Total Miles for the Week: 15 miles
Week 8
Running Day 1: 5.0 miles
Running Day 2: 3.0 miles
Running Day 3: 8.0 miles
Total Miles for the Week: 16 miles
Go Get'em!
Jake
Wednesday, July 21, 2010
How Fit Are YOU?
Regardless of your ultimate end-goal with fitness, it's important to take a comprehensive approach to training. So in addition to improving your cardiovascular endurance and training each individual muscle group, it's important to pay attention to areas like flexibility, balance, and mobility. To help you access your current strengths and weaknesses, here are seven exercises that will help you determine your overall level of fitness.
Core Strength
Test It: Plank - Get in plank position on your elbows. Your body should form a straight line from your head to your ankles. Once in position, time how long you can maintain it with perfect form (don't let your hips hike up).
Score:
Great - You can hold the position for two minutes without breaking perfect form
Good - You can hold the position for 90 seconds without breaking perfect form
Fair - You can hold this position for 60 seconds
Upper-Body Strength
Test It: Push-Ups - Complete as many standard push-ups as possible, maintaining good form (don't let your back sag).
Score:
Great -
female: 23 (age 20-29), 22 (age 30-39), 18 (age 40-49), 15 (age 50+)
male: 30 (age 20-29), 25 (age 30-39), 21 (age 40-49), 18 (age 50+)
Good -
female: 12-22 (age 20-29), 10-21 (age 30-39), 8-17 (age 40-49), 7-14 (age 50+)
male: 7-29 (age 20-29), 13-24 (age 30-39), 11-20 (age 40-49), 9-17 (age 50+)
Fair -
female: 11 (age 20-29), 9 (age 30-39), 7 (age 40-49), 6 (age 50+)
male: 16 (age 20-29), 12 (age 30-39), 10 (age 40-49), 8 (age 50+)
Lower-Body Strength
Test It: Squat Test - Squat down until your glutes graze the seat of a chair. Return to standing. Repeat as many times as possible, maintaining perfect form (knees behind toes).
Score:
Great -
female: 43 (age 20-29), 39 (age 30-39), 33 (age 40-49), 27 (age 50+)
male: 49 (age 20-29), 45 (age 30-39), 41 (age 40-49), 35 (age 50+)
Good -
female: 25-42 (age 20-29), 21-38 (age 30-39), 15-32 (age 40-49), 10-26 (age 50+)
male: 31-48 (age 20-29), 29-44 (age 30-39), 23-40 (age 40-49), 18-34 (age 50+)
Fair -
female: 24 (age 20-29), 20 (age 30-39), 14 (age 40-49), 9 (age 50+)
male: 30 (age 20-29), 28 (age 30-39), 22 (age 40-49), 17 (age 50+)
Flexibility
Test It: Reclining Hand-to-Big Toe Pose - Bend your left knee, and draw your thigh in. Loop a strap or belt around the arch of your left foot, and hold an end of the strap in each hand. Straighten the leg as much as possible while pressing your heel toward the ceiling. Walk your hands up the strap until elbows are straight. Gently bring your leg as close to your head as possible. Note the angle of the leg in respect to your grounded leg.
Score:
Great -
female: greater than 90 degrees with leg straight
male: greater than 45 degrees with leg straight
Good -
female: greater than 90 degrees with leg slightly bent
male: greater than 45 degrees with leg slightly bent
Fair -
female: 90 degrees or less
male: less than 45 degrees
Balance
Test It: Standing Stork - Place your right foot against your left leg. Start timing. Stop timing when your left foot moves or you lose your balance. Repeat on the other side. Average the times.
Score:
Great - greater than 50 seconds
Good - 26-49 seconds
Fair - 25 seconds or less
Speed
Test It: Lap Test - Go to a track and warm up with an easy 10-minute run. Then, using your watch to time yourself, run one lap (which is 400 meters or a quarter-mile) as quickly as possible. If a track isn't accessible, run a quarter-mile on a measured stretch of flat road.
Score:
Great -
female: less than 60 seconds
male: less than 55 seconds
Good -
female: 60-70 seconds
male: 55-65 seconds
Fair -
female: greater than 71 seconds
male: greater than 66 seconds
Endurance
Test It: Treadmill Tempo -
1) Set a one-percent incline. Warm up at an easy pace for 10 minutes.
2) Do a 30-minute tempo run at 85 percent of your maximum effort. This is a bit slower than your 10K race pace - an 8 on a scale of difficulty from 1-10.
3) Cool down for five minutes, and note the distance you covered during that 30-minute tempo run. (it might be easier for you to gauge that distance if you reset the treadmill after you warmup).
Score:
Great -
female: >4.6 miles (age 35 & under), >4.2 miles (35-50), >3.8 miles (50+)
male: >5.2 miles (age 35 & under), >4.8 miles (35-50), >4.0 miles (50+)
Good -
female: 4-4.5 miles (age 35 & under), 3.8-4.1 miles (35-50), 3.3-3.7 miles (50+)
male: 4.2-5.1 miles (age 35 & under), 3.9-4.7 miles (35-50), 3.5-4 miles (50+)
Fair -
female: <3.9 miles (age 35 & under), <3.7 miles (35-50), <3.2 miles (50+)
male: <4.1 miles (age 35 & under), <3.8 miles (35-50), <3.4 miles (50+)
Hopefully, you'll find these tests to be both challenging and rewarding. And regardless of your success, once complete you'll have a benchmark from which to build. Your next step is to set a goal and start training!
Via: Runner's World
Core Strength
Test It: Plank - Get in plank position on your elbows. Your body should form a straight line from your head to your ankles. Once in position, time how long you can maintain it with perfect form (don't let your hips hike up).
Score:
Great - You can hold the position for two minutes without breaking perfect form
Good - You can hold the position for 90 seconds without breaking perfect form
Fair - You can hold this position for 60 seconds
Upper-Body Strength
Test It: Push-Ups - Complete as many standard push-ups as possible, maintaining good form (don't let your back sag).
Score:
Great -
female: 23 (age 20-29), 22 (age 30-39), 18 (age 40-49), 15 (age 50+)
male: 30 (age 20-29), 25 (age 30-39), 21 (age 40-49), 18 (age 50+)
Good -
female: 12-22 (age 20-29), 10-21 (age 30-39), 8-17 (age 40-49), 7-14 (age 50+)
male: 7-29 (age 20-29), 13-24 (age 30-39), 11-20 (age 40-49), 9-17 (age 50+)
Fair -
female: 11 (age 20-29), 9 (age 30-39), 7 (age 40-49), 6 (age 50+)
male: 16 (age 20-29), 12 (age 30-39), 10 (age 40-49), 8 (age 50+)
Lower-Body Strength
Test It: Squat Test - Squat down until your glutes graze the seat of a chair. Return to standing. Repeat as many times as possible, maintaining perfect form (knees behind toes).
Score:
Great -
female: 43 (age 20-29), 39 (age 30-39), 33 (age 40-49), 27 (age 50+)
male: 49 (age 20-29), 45 (age 30-39), 41 (age 40-49), 35 (age 50+)
Good -
female: 25-42 (age 20-29), 21-38 (age 30-39), 15-32 (age 40-49), 10-26 (age 50+)
male: 31-48 (age 20-29), 29-44 (age 30-39), 23-40 (age 40-49), 18-34 (age 50+)
Fair -
female: 24 (age 20-29), 20 (age 30-39), 14 (age 40-49), 9 (age 50+)
male: 30 (age 20-29), 28 (age 30-39), 22 (age 40-49), 17 (age 50+)
Flexibility
Test It: Reclining Hand-to-Big Toe Pose - Bend your left knee, and draw your thigh in. Loop a strap or belt around the arch of your left foot, and hold an end of the strap in each hand. Straighten the leg as much as possible while pressing your heel toward the ceiling. Walk your hands up the strap until elbows are straight. Gently bring your leg as close to your head as possible. Note the angle of the leg in respect to your grounded leg.
Score:
Great -
female: greater than 90 degrees with leg straight
male: greater than 45 degrees with leg straight
Good -
female: greater than 90 degrees with leg slightly bent
male: greater than 45 degrees with leg slightly bent
Fair -
female: 90 degrees or less
male: less than 45 degrees
Balance
Test It: Standing Stork - Place your right foot against your left leg. Start timing. Stop timing when your left foot moves or you lose your balance. Repeat on the other side. Average the times.
Score:
Great - greater than 50 seconds
Good - 26-49 seconds
Fair - 25 seconds or less
Speed
Test It: Lap Test - Go to a track and warm up with an easy 10-minute run. Then, using your watch to time yourself, run one lap (which is 400 meters or a quarter-mile) as quickly as possible. If a track isn't accessible, run a quarter-mile on a measured stretch of flat road.
Score:
Great -
female: less than 60 seconds
male: less than 55 seconds
Good -
female: 60-70 seconds
male: 55-65 seconds
Fair -
female: greater than 71 seconds
male: greater than 66 seconds
Endurance
Test It: Treadmill Tempo -
1) Set a one-percent incline. Warm up at an easy pace for 10 minutes.
2) Do a 30-minute tempo run at 85 percent of your maximum effort. This is a bit slower than your 10K race pace - an 8 on a scale of difficulty from 1-10.
3) Cool down for five minutes, and note the distance you covered during that 30-minute tempo run. (it might be easier for you to gauge that distance if you reset the treadmill after you warmup).
Score:
Great -
female: >4.6 miles (age 35 & under), >4.2 miles (35-50), >3.8 miles (50+)
male: >5.2 miles (age 35 & under), >4.8 miles (35-50), >4.0 miles (50+)
Good -
female: 4-4.5 miles (age 35 & under), 3.8-4.1 miles (35-50), 3.3-3.7 miles (50+)
male: 4.2-5.1 miles (age 35 & under), 3.9-4.7 miles (35-50), 3.5-4 miles (50+)
Fair -
female: <3.9 miles (age 35 & under), <3.7 miles (35-50), <3.2 miles (50+)
male: <4.1 miles (age 35 & under), <3.8 miles (35-50), <3.4 miles (50+)
Hopefully, you'll find these tests to be both challenging and rewarding. And regardless of your success, once complete you'll have a benchmark from which to build. Your next step is to set a goal and start training!
Via: Runner's World
Tuesday, July 20, 2010
Cravings!
Ever experience an intense desire for a particular type of food? Of course, we all have! These experiences, or cravings, can wreak havoc on a nutrition or weight-loss plan so it's important to understand what causes them and how to beat them!
What Causes Cravings?
Food cravings may have something to do with your brain chemistry, and people may have neurochemical, psychological, or physical causes that trigger these cravings. Examples include:
Dieting: When you ban certain foods from your diet, you're going to crave the very foods you try to avoid, and may end up binging on those foods.
Eating out of habit: Some cravings exist due to habit. For instance, your family may have eaten dessert every night after dinner while you were growing up. Now, if dessert doesn't appear, you crave something sweet.
Psychological association: Maybe the food cravings are all in your head. The mind is a very powerful tool, and mental associations can often trigger cravings. Watching movies, for example, is heavily associated with eating popcorn and candy, so just the mention of a movie can drum up a craving for junk food.
Comfort foods: Emotions can also lurk at the root of food cravings, especially if you consider certain foods "comfort" foods. If you continually reach for chocolate ice cream every time you're stressed out or upset, you may begin to associate the taste of chocolate ice cream with feeling better.
How to Beat Cravings!
> Identify suspected "trouble" foods. Then, create a manageable plan to either limit or eliminate these foods from your diet. This step is not only the most important but is also the most difficult. Having success here will require discipline and dedication, both of which are required to hit any goal worth achieving!
> Get a minimum of 30 minutes of moderate or moderately intense exercise every day. Exercise releases many of the same "feel good" chemicals that result from eating.
> Increase your exposure to bright light or sunlight to 1-2 hours a day. Sunlight triggers the production of the feel good chemical serotonin which lifts your mood and staves off feelings of depression.
> Make sure you get enough deep, restful sleep at night. This will put you in a good mood and will help ensure you have enough energy throughout the day.
What Causes Cravings?
Food cravings may have something to do with your brain chemistry, and people may have neurochemical, psychological, or physical causes that trigger these cravings. Examples include:
Dieting: When you ban certain foods from your diet, you're going to crave the very foods you try to avoid, and may end up binging on those foods.
Eating out of habit: Some cravings exist due to habit. For instance, your family may have eaten dessert every night after dinner while you were growing up. Now, if dessert doesn't appear, you crave something sweet.
Psychological association: Maybe the food cravings are all in your head. The mind is a very powerful tool, and mental associations can often trigger cravings. Watching movies, for example, is heavily associated with eating popcorn and candy, so just the mention of a movie can drum up a craving for junk food.
Comfort foods: Emotions can also lurk at the root of food cravings, especially if you consider certain foods "comfort" foods. If you continually reach for chocolate ice cream every time you're stressed out or upset, you may begin to associate the taste of chocolate ice cream with feeling better.
How to Beat Cravings!
> Identify suspected "trouble" foods. Then, create a manageable plan to either limit or eliminate these foods from your diet. This step is not only the most important but is also the most difficult. Having success here will require discipline and dedication, both of which are required to hit any goal worth achieving!
> Get a minimum of 30 minutes of moderate or moderately intense exercise every day. Exercise releases many of the same "feel good" chemicals that result from eating.
> Increase your exposure to bright light or sunlight to 1-2 hours a day. Sunlight triggers the production of the feel good chemical serotonin which lifts your mood and staves off feelings of depression.
> Make sure you get enough deep, restful sleep at night. This will put you in a good mood and will help ensure you have enough energy throughout the day.
Monday, July 19, 2010
Anti-aging & "The Most Powerful Change You Can Make"
Today's world is extremely fast-paced. And although people seem to be moving full speed-ahead, there appears to be at least one common thread amongst everyone; the desire to feel, look, and perform younger! The following article, from Self Magazine, was written by Dr. Henry S. Lodge , M.D.
The Science behind Anti-aging:
Most of what we call aging is just decay at the cellular level. It's the molecular dry rot of our modern lifestyles - and it's optional! Once you understand the way your body works, you can get younger every year for decades to come. Your cells are constantly renewing themselves. Taste bud cells are new every few hours, and your muscle cells turn over every 90 days. That means you taste dinner with cells that are new since breakfast, and the legs you are standing are basically new since three months ago. On average, you replace about 1% of the cells in your body ever day. And each cell comes in a little stronger or a little weaker than the one before, depending on the chemical signals you send by how you live your life. Thus, you end every day with a body that is a little bit younger or older than before - your choice.
Nutrition and emotion are key players in this process, but the most powerful change you can make is to exercise, which affects chemistry and molecular biology in every cell of your body. And new science tells us your brain renews itself, too. There are trillions of connections between your brain cells, and exercise gives them a powerful signal to rejuvenate and thrive. With exercise, you can actually grow new tissue in the brain's emotional areas and in the cognitive areas that deal with complex thought and decision making.
People often say they are too tired to work out, but that's backwards. Exercise creates optimism, energy, drive and purpose. Sitting all day at the office, commuting and watching TV are exhausting. We aren't tired because we move; we are tired and apathetic because we don't! The bottom line is that, to an extraordinary extent, you are in direct biological control of your body, your brain and your life.
The Science behind Anti-aging:
Most of what we call aging is just decay at the cellular level. It's the molecular dry rot of our modern lifestyles - and it's optional! Once you understand the way your body works, you can get younger every year for decades to come. Your cells are constantly renewing themselves. Taste bud cells are new every few hours, and your muscle cells turn over every 90 days. That means you taste dinner with cells that are new since breakfast, and the legs you are standing are basically new since three months ago. On average, you replace about 1% of the cells in your body ever day. And each cell comes in a little stronger or a little weaker than the one before, depending on the chemical signals you send by how you live your life. Thus, you end every day with a body that is a little bit younger or older than before - your choice.
Nutrition and emotion are key players in this process, but the most powerful change you can make is to exercise, which affects chemistry and molecular biology in every cell of your body. And new science tells us your brain renews itself, too. There are trillions of connections between your brain cells, and exercise gives them a powerful signal to rejuvenate and thrive. With exercise, you can actually grow new tissue in the brain's emotional areas and in the cognitive areas that deal with complex thought and decision making.
People often say they are too tired to work out, but that's backwards. Exercise creates optimism, energy, drive and purpose. Sitting all day at the office, commuting and watching TV are exhausting. We aren't tired because we move; we are tired and apathetic because we don't! The bottom line is that, to an extraordinary extent, you are in direct biological control of your body, your brain and your life.
Thursday, July 15, 2010
Endorphins or Opiates?
I finished my most recent marathon on October 4th, 2009 with a personal record of 3 hours 47 minutes. In addition to being my fastest race, it was also my most enjoyable. Afterward, I attributed my success to balanced training and proper nutrition and thought to myself that finally, the years spent fine-tuning different aspects of endurance racing were starting to pay off!
Throughout the winter I scaled back on my running and increased the amount of cycling I did. This not only gave my running muscles some well needed rest but it allowed me to focus more intensely on my first love, cycling!
From October 4th, 2009 through May 28th, 2010 the longest run I did was 7 miles. And then, on Saturday, May 29th, I ran the Soldier Field 10 Miler. As with all races I was excited and anxious to begin, but I had some nervousness as I was shooting for another personal record. This race started similar to most others and around mile 5 I remember thinking back to my last marathon and thought, "Although I'm far from tired right now, how do I push myself to do 5 times this distance each October?" And then, around mile 8, I remembered...My Runner's High Kicked In!
Studies have proven that running elicits a flood of endorphins in the brain. The endorphins are associated with mood changes, and the more endorphins a runner’s body pumps out, the greater the effect. Endorphins, after all, are the brain's naturally occurring opiates.
I write this today because I understand that not everyone likes to exercise. But if you commit yourself to a program and push yourself to the limit, I'm confident that you'll experience feelings that far exceed your greatest expectations!
And for you non-runner's, rest assured, running is not the only way to get a "runner's high". This effect can be felt as a result of most intense or endurance exercise.
Throughout the winter I scaled back on my running and increased the amount of cycling I did. This not only gave my running muscles some well needed rest but it allowed me to focus more intensely on my first love, cycling!
From October 4th, 2009 through May 28th, 2010 the longest run I did was 7 miles. And then, on Saturday, May 29th, I ran the Soldier Field 10 Miler. As with all races I was excited and anxious to begin, but I had some nervousness as I was shooting for another personal record. This race started similar to most others and around mile 5 I remember thinking back to my last marathon and thought, "Although I'm far from tired right now, how do I push myself to do 5 times this distance each October?" And then, around mile 8, I remembered...My Runner's High Kicked In!
Studies have proven that running elicits a flood of endorphins in the brain. The endorphins are associated with mood changes, and the more endorphins a runner’s body pumps out, the greater the effect. Endorphins, after all, are the brain's naturally occurring opiates.
I write this today because I understand that not everyone likes to exercise. But if you commit yourself to a program and push yourself to the limit, I'm confident that you'll experience feelings that far exceed your greatest expectations!
And for you non-runner's, rest assured, running is not the only way to get a "runner's high". This effect can be felt as a result of most intense or endurance exercise.
Wednesday, July 14, 2010
Want to Live Longer, Look Younger, and Lose Weight?
One of the most essential elements of healthy living is also one of the most easily overlooked...water consumption! Water it is the most essential element for life and is vital for every cellular function. Consuming adequate amounts of water will help you live longer, look younger, and lose weight! Here's why:
Water makes up 60 to 70% of the human body! So after it's absorbed by the small intestine, where does it all go?
• Blood is approximately 90% water
• Lungs are approximately 90% water
• Muscles are approximately 75% water
• The brain is approximately 70% water
• Bones are approximately 20% water
Once active in your system, water is responsible for:
• Regulating body temperature
• Carrying nutrients and oxygen to all cells in the body
• Protecting and cushioning vital organs
• Aiding in the conversion of food into energy
• Aiding in the removal of waste
• Cushioning joints
So how much water should you be drinking each day?
Studies have produced varying recommendations, but in truth, your water needs depend on many factors, including your health, how active you are and where you live. If you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, your fluid intake is probably adequate. If you're concerned about your fluid intake, check with your doctor or a registered dietitian. He or she can help you determine the amount of water that's best for you.
On the flip side, please remember that you can have too much of a good thing. Consuming too much water can lead to water intoxication and congestive heart failure.
Via: the Doctors
Water makes up 60 to 70% of the human body! So after it's absorbed by the small intestine, where does it all go?
• Blood is approximately 90% water
• Lungs are approximately 90% water
• Muscles are approximately 75% water
• The brain is approximately 70% water
• Bones are approximately 20% water
Once active in your system, water is responsible for:
• Regulating body temperature
• Carrying nutrients and oxygen to all cells in the body
• Protecting and cushioning vital organs
• Aiding in the conversion of food into energy
• Aiding in the removal of waste
• Cushioning joints
So how much water should you be drinking each day?
Studies have produced varying recommendations, but in truth, your water needs depend on many factors, including your health, how active you are and where you live. If you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, your fluid intake is probably adequate. If you're concerned about your fluid intake, check with your doctor or a registered dietitian. He or she can help you determine the amount of water that's best for you.
On the flip side, please remember that you can have too much of a good thing. Consuming too much water can lead to water intoxication and congestive heart failure.
Via: the Doctors
Tuesday, July 13, 2010
Master Your Metabolism
Unless you've discovered the fountain of youth, understanding your metabolism should be a top priority! Metabolism is the amount of energy (calories) our bodies need and use daily. Approximately 70% of these calories are used for basic functions such as breathing and blood flow. Another 20% provide fuel for daily activities such as walking, working, and exercising, and the remaining 10% help with food digestion. So where does the trouble begin? When you consume more calories than your metabolism burns, you gain weight.
In order for us to master our metabolisms, we must first understand what impacts it; age, gender, daily activity level, and weight.
Age: As we get older, our cells ability to convert nutrients to fuel slows down. In addition, people are subject to sarcopenia which is the age-related loss of skeletal muscle mass. Both of which result in a slower metabolism.
Gender: A man's metabolism is typically 10-15% higher than a woman's because men have more muscle mass. As a result, men burn more calories.
Daily Activity Level: This one is simple; activity requires energy and in order for our bodies to perform we must burn calories. Increase your activity and you'll burn far more calories!
Weight: An overweight person burns calories less efficiently than a person who is fit resulting in a slower metabolism.
So where should you begin? Boost your metabolism and make it burn faster by following the following rules:
1) Increase Your Lean Muscle Mass - A head-to-toe strength training routine will turbocharge your calorie blasting quotient!
2) Kick up Your Cardio - Aerobic intervals and/or circuit training will maximize your caloric burn, doubling the number of calories you torch during a workout.
3) Get Out and Exercise More Often - Working out is the number one way to keep your calorie furnace cranking. And on days you can't get in a full exercise routine, walk further, take the stairs, bike/walk to work, carry your groceries home, etc. It will make a difference.
4) Have a Meal or Snack Every 4 Hours - Skipping meals brings your metabolism to a crawl as your body switches modes to conserve energy. Pack healthy snacks and carry them with you to avoid the unhealthy splurge.
5) Eat Breakfast - It will switch your metabolism from idle to full speed ahead.
As always, please don't hesitate to contact me if questions arise as I'd be happy to help!
Be Well,
Jake
jakedewalt@endurancepersonaltraining.com
National Academy of Sports Medicine
In order for us to master our metabolisms, we must first understand what impacts it; age, gender, daily activity level, and weight.
Age: As we get older, our cells ability to convert nutrients to fuel slows down. In addition, people are subject to sarcopenia which is the age-related loss of skeletal muscle mass. Both of which result in a slower metabolism.
Gender: A man's metabolism is typically 10-15% higher than a woman's because men have more muscle mass. As a result, men burn more calories.
Daily Activity Level: This one is simple; activity requires energy and in order for our bodies to perform we must burn calories. Increase your activity and you'll burn far more calories!
Weight: An overweight person burns calories less efficiently than a person who is fit resulting in a slower metabolism.
So where should you begin? Boost your metabolism and make it burn faster by following the following rules:
1) Increase Your Lean Muscle Mass - A head-to-toe strength training routine will turbocharge your calorie blasting quotient!
2) Kick up Your Cardio - Aerobic intervals and/or circuit training will maximize your caloric burn, doubling the number of calories you torch during a workout.
3) Get Out and Exercise More Often - Working out is the number one way to keep your calorie furnace cranking. And on days you can't get in a full exercise routine, walk further, take the stairs, bike/walk to work, carry your groceries home, etc. It will make a difference.
4) Have a Meal or Snack Every 4 Hours - Skipping meals brings your metabolism to a crawl as your body switches modes to conserve energy. Pack healthy snacks and carry them with you to avoid the unhealthy splurge.
5) Eat Breakfast - It will switch your metabolism from idle to full speed ahead.
As always, please don't hesitate to contact me if questions arise as I'd be happy to help!
Be Well,
Jake
jakedewalt@endurancepersonaltraining.com
National Academy of Sports Medicine
Monday, July 12, 2010
Who Doesn't Want Sculpted Arms? So Go Get-Em'!
It's summertime in the city which means lots of heat and high humidity. And to help Chicagoans cope, we turn to strapless dresses, tank taps, and tee-shirts. This not only helps us stay cool, but exposes our arms which have been mostly covered-up through the long and dreary winter! It's been said that arms are like built-in publicists for all the hard work (or lack thereof) we do in the gym. If your biceps and triceps are well-defined, people assume the rest of you is fit. And unfortunately, the same is said for just the opposite!
So how do you build well-defined, sculpted arms? The good news is it isn't as hard as you might think because just about every upper-body exercise involves using your arms in some way (to help move the weights). Do these arm specific exercises two times per week (3-4 sets/12-15 reps for each session) in addition to training your other upper-body muscles and results will follow!
Triceps: The muscle on the back of your upper arm is called the triceps brachii (triceps). When well-defined, it forms a horseshoe-like shape. This muscle is engaged in any exercise in which you straighten your arm against resistance.
Exercises
Triceps Extension
Triceps Pressdowns
Also involved in...chest presses, shoulder presses, push-ups
Biceps: The front of your upper arm is composed of two muscle groups, your biceps brachii and your brachialis (biceps). This muscle is involved in any exercise in which you curl your arms inward against resistance.
Exercises
Biceps Curls
Chin-ups (underhand grip)
Also involved in...Rows, Pull-ups (overhand grip)
There are many exercises that target both the triceps and biceps. Master the form of these basic movements and then add variance to continually challenge your newly developed arms!
So how do you build well-defined, sculpted arms? The good news is it isn't as hard as you might think because just about every upper-body exercise involves using your arms in some way (to help move the weights). Do these arm specific exercises two times per week (3-4 sets/12-15 reps for each session) in addition to training your other upper-body muscles and results will follow!
Triceps: The muscle on the back of your upper arm is called the triceps brachii (triceps). When well-defined, it forms a horseshoe-like shape. This muscle is engaged in any exercise in which you straighten your arm against resistance.
Exercises
Triceps Extension
Triceps Pressdowns
Also involved in...chest presses, shoulder presses, push-ups
Biceps: The front of your upper arm is composed of two muscle groups, your biceps brachii and your brachialis (biceps). This muscle is involved in any exercise in which you curl your arms inward against resistance.
Exercises
Biceps Curls
Chin-ups (underhand grip)
Also involved in...Rows, Pull-ups (overhand grip)
There are many exercises that target both the triceps and biceps. Master the form of these basic movements and then add variance to continually challenge your newly developed arms!
Friday, July 9, 2010
Ever "Fill-Up" on Chocolate Milk?
Imagine pulling into a gas station and not knowing the contents of each individual gas pump. Sounds crazy, right? Under this scenario you may fill your car's gas tank with water, soda, gas, or maybe even chocolate milk. This would be unfortunate, because unless you chose the pump with gas, sooner or later you'd be running on empty! Well the same is true for the human body. If you don't consume the proper nutrients your body needs, one day you may be out of gas too.
So please...get to know what you eat!
1) Study nutrition labels
2) Get to know your own individual portion sizes and compare them with a "serving" size.
Then,
3) Understand exactly what you're consuming each day as it relates to total calories, protein, carbohydrates, fat (saturated and unsaturated), fiber, cholesterol, sodium, vitamins and minerals.
Without doing so, the odds of eating healthy are stacked high against you. And no-one wants to run out of gas too soon!
For more information on nutrition labels and their contents, please take a look at the Nutrition Facts Panel provided by the American Dietetic Association.
So please...get to know what you eat!
1) Study nutrition labels
2) Get to know your own individual portion sizes and compare them with a "serving" size.
Then,
3) Understand exactly what you're consuming each day as it relates to total calories, protein, carbohydrates, fat (saturated and unsaturated), fiber, cholesterol, sodium, vitamins and minerals.
Without doing so, the odds of eating healthy are stacked high against you. And no-one wants to run out of gas too soon!
For more information on nutrition labels and their contents, please take a look at the Nutrition Facts Panel provided by the American Dietetic Association.
Thursday, July 8, 2010
Get Your Buzz On!
If you were going to be left stranded on an island for 1 year and could only take 5 items with you, what would you take? For me, near the top of the list would be CAFFEINE! And why not? Caffeine stimulates the central nervous system so heart rate increases, pupils dilate, muscles tighten, and glucose is released into the blood stream. And caffeine isn't just effective first thing in the morning, it's also a great pre-workout beverage!
Tests show that ingesting between 80 and 300 milligrams of caffeine (between 1 and 3 cups of coffee) before a workout results in longer endurance, faster times, less exertion, less fatigue, and more rapid recovery!
Start with a single cup of coffee or black tea 30 to 60 minutes before your workout to ensure you can tolerate it. Then, adjust accordingly!
Via: Runner's World
Tests show that ingesting between 80 and 300 milligrams of caffeine (between 1 and 3 cups of coffee) before a workout results in longer endurance, faster times, less exertion, less fatigue, and more rapid recovery!
Start with a single cup of coffee or black tea 30 to 60 minutes before your workout to ensure you can tolerate it. Then, adjust accordingly!
Via: Runner's World
Wednesday, July 7, 2010
Spice Up Your Cardio Routine!
For many people, thoughts of exercising on a treadmill or cycling on a stationary bike rank right up there with visits to the dentist in terms enthusiasm. But that's OK! There are endless options for you to get your "cardio" in. Chose a cardiovascular activity that you enjoy doing and you'll exercise longer, have more fun, and be more apt to stick with a program long-term.
Here's a list of cardiovascular activities that can be used to spice up your workout. It's important to note that the impact each exercise has on your cardiovascular system is affected by the intensity and duration of your workout, your conditioning level, and your metabolism.
Aerobics (general)
Aerobics (high impact)
Basketball (game)
Basketball (shooting baskets)
Bicycling (< 10mph)
Bicycling (10 - 20mph)
Bicycling (> 20mph)
Boxing (punching bag)
Boxing (sparring)
Dancing
Football/Baseball (playing catch)
Football (game)
Frisbee
Golf (general)
Gymnastics (general)
Hiking
Hockey (field or ice)
Jumping Rope (general)
Jumping Rope (fast)
Kayaking
Mowing Lawn (push mower)
Racquetball (casual)
Racquetball (competitive)
Rock Climbing (ascending rock)
Running (8 min mile)
Running (10 min mile)
Running (12 min mile)
Shoveling Snow (by hand)
Soccer (general game)
Soccer (competitive)
Baseball or Softball (game)
Stair Climbing
Swimming Laps (moderate effort)
Swimming Laps (vigorous effort)
Tennis (general)
Volleyball (noncompetitive)
Volleyball (competitive)
Walking (2mph)
Walking (3mph)
Walking (4mph)
Weight Lifting (vigorous effort)
A general rule of mine with exercise is "If you're not breaking a sweat, you're not working hard enough!" So get out there, have some fun, and get sweaty!
Here's a list of cardiovascular activities that can be used to spice up your workout. It's important to note that the impact each exercise has on your cardiovascular system is affected by the intensity and duration of your workout, your conditioning level, and your metabolism.
Aerobics (general)
Aerobics (high impact)
Basketball (game)
Basketball (shooting baskets)
Bicycling (< 10mph)
Bicycling (10 - 20mph)
Bicycling (> 20mph)
Boxing (punching bag)
Boxing (sparring)
Dancing
Football/Baseball (playing catch)
Football (game)
Frisbee
Golf (general)
Gymnastics (general)
Hiking
Hockey (field or ice)
Jumping Rope (general)
Jumping Rope (fast)
Kayaking
Mowing Lawn (push mower)
Racquetball (casual)
Racquetball (competitive)
Rock Climbing (ascending rock)
Running (8 min mile)
Running (10 min mile)
Running (12 min mile)
Shoveling Snow (by hand)
Soccer (general game)
Soccer (competitive)
Baseball or Softball (game)
Stair Climbing
Swimming Laps (moderate effort)
Swimming Laps (vigorous effort)
Tennis (general)
Volleyball (noncompetitive)
Volleyball (competitive)
Walking (2mph)
Walking (3mph)
Walking (4mph)
Weight Lifting (vigorous effort)
A general rule of mine with exercise is "If you're not breaking a sweat, you're not working hard enough!" So get out there, have some fun, and get sweaty!
Tuesday, July 6, 2010
The 411 on Fiber!
Most of us know that fiber is an important nutrient. But for some, our knowledge stops there. But you don't have to know all the ins and outs of fiber to get the benefits from it.
Fiber is a type of carbohydrate that the body can't digest. It is present in all plants that are eaten for food, including fruits, vegetables, grains, and legumes.
Consuming a diet high in fiber has proven to have the following effects on health:
> A lower risk of heart disease
> A lower risk of type 2 diabetes
> Prevention and relief of constipation
> A lower risk of developing diverticular disease.
So how much fiber should you be consuming?
Most adult women should consume over 20 grams of fiber per day; men should shoot for over 30 grams.
Some tips for increasing fiber intake:
> Eat whole fruits instead of drinking fruit juices.
> Replace white rice, bread, and pasta with brown rice and whole grain products.
> Choose whole grain cereals for breakfast.
> Snack on raw vegetables instead of chips, crackers, or chocolate bars.
Sources of Fiber
Oatmeal, Oat Bran, Nuts, Seeds, Legumes, Beans, Lentils, Apples, Pears, Strawberries, Blueberries, 100% Whole Wheat Bread, Barley, Couscous, Brown Rice,Whole Grain Breakfast Cereals, Wheat Bran, Carrots, Cucumbers, Zucchini, Celery, Tomatoes
**Experts recommend increasing fiber intake gradually rather than suddenly. As fiber intake is increased, the intake of beverages should also be increased, since fiber absorbs water.
Via: Harvard School of Public Health
Fiber is a type of carbohydrate that the body can't digest. It is present in all plants that are eaten for food, including fruits, vegetables, grains, and legumes.
Consuming a diet high in fiber has proven to have the following effects on health:
> A lower risk of heart disease
> A lower risk of type 2 diabetes
> Prevention and relief of constipation
> A lower risk of developing diverticular disease.
So how much fiber should you be consuming?
Most adult women should consume over 20 grams of fiber per day; men should shoot for over 30 grams.
Some tips for increasing fiber intake:
> Eat whole fruits instead of drinking fruit juices.
> Replace white rice, bread, and pasta with brown rice and whole grain products.
> Choose whole grain cereals for breakfast.
> Snack on raw vegetables instead of chips, crackers, or chocolate bars.
Sources of Fiber
Oatmeal, Oat Bran, Nuts, Seeds, Legumes, Beans, Lentils, Apples, Pears, Strawberries, Blueberries, 100% Whole Wheat Bread, Barley, Couscous, Brown Rice,Whole Grain Breakfast Cereals, Wheat Bran, Carrots, Cucumbers, Zucchini, Celery, Tomatoes
**Experts recommend increasing fiber intake gradually rather than suddenly. As fiber intake is increased, the intake of beverages should also be increased, since fiber absorbs water.
Via: Harvard School of Public Health
Thursday, July 1, 2010
Small Changes = Big Differences
Changing habits that have been created over a lifetime is difficult which is why becoming a "healthy eater" for most people takes time. Think about the food you currently have in your refrigerator and cabinets. Do any of the brands or foods remind you of your childhood? How about the ways you prepare your food; deep frying vs. sauteing, baking vs. grilling, or maybe even lots of salt vs. just a pinch. Rest assured that regardless of your eating past, if eating healthy is important to you it can be done! And to make it happen, I would recommend making small changes over time. Here are some changes I've made over the years that have really made a difference.
#1 - Eliminate Unnecessary Snacking: Example - While in college, I would snack on pretzels the entire time I cooked dinner. This was fine when I was 22, but eventually the extra calories caught up with me. Instead of trying to quit cold turkey, I kept baby carrots in the refrigerator and substituted pretzels for carrots. A short time thereafter, I eliminated the carrots, as well, because I found dinner by itself was enough.
#2 - Eliminate High Fat/High Calorie Condiments: There's no beating around the bush here. Salad dressings (both full-fat and fat-free) are full of calories. Ketchup is full of sugar, and butter and mayonnaise are just evil. Instead, use low calorie, high flavor condiments which include mustard (both yellow and spicy), hot sauce, balsamic vinegar, and salsa. If you're looking for something creamy, use yogurt or avocado (not guacamole). And for baking, substitute apple sauce for oil!
#3 - If Your Refrigerator and/or Pantry Reminds You of Sam's Club:...clean house and donate the extras to a food bank. Here's why, it's Wednesday at 8:30pm and you've already had a long week. Dinner was good but you're feeling like a couple cookies. Chances are, if you have them in the house....yum! But if they aren't there, would you drive to the grocery store to buy some? My recommendation is to go grocery shopping one time per week and buy only what you need for the next seven days. In doing so, nothing will go to waste and nothing will go to waist!
#4 - Plan Ahead: If you implement #3, you will have planned the entire week's dinner menu prior to grocery shopping. Since you now have all of your grocery's, go ahead and precook each meal's lean protein on Sunday or Monday evening. The extras can be stored in a reusable refrigerator container. Doing so accomplishes two things; you control your portions and since dinner is already prepared in advance (except the vegetables) you won't go through the drive-up!
#5 Plan Your Cheat Days: If you know you're going "out" on Saturday, look forward to it. But expect to exceed your daily caloric intake target and don't worry about it. To make up for the splurge, be extra careful in the days leading up to and right after the event. After all, it's fun to reward yourself for all the hard work!
Hopefully, these idea's will work for you and/or inspire you to create tricks of your own.
Jake
#1 - Eliminate Unnecessary Snacking: Example - While in college, I would snack on pretzels the entire time I cooked dinner. This was fine when I was 22, but eventually the extra calories caught up with me. Instead of trying to quit cold turkey, I kept baby carrots in the refrigerator and substituted pretzels for carrots. A short time thereafter, I eliminated the carrots, as well, because I found dinner by itself was enough.
#2 - Eliminate High Fat/High Calorie Condiments: There's no beating around the bush here. Salad dressings (both full-fat and fat-free) are full of calories. Ketchup is full of sugar, and butter and mayonnaise are just evil. Instead, use low calorie, high flavor condiments which include mustard (both yellow and spicy), hot sauce, balsamic vinegar, and salsa. If you're looking for something creamy, use yogurt or avocado (not guacamole). And for baking, substitute apple sauce for oil!
#3 - If Your Refrigerator and/or Pantry Reminds You of Sam's Club:...clean house and donate the extras to a food bank. Here's why, it's Wednesday at 8:30pm and you've already had a long week. Dinner was good but you're feeling like a couple cookies. Chances are, if you have them in the house....yum! But if they aren't there, would you drive to the grocery store to buy some? My recommendation is to go grocery shopping one time per week and buy only what you need for the next seven days. In doing so, nothing will go to waste and nothing will go to waist!
#4 - Plan Ahead: If you implement #3, you will have planned the entire week's dinner menu prior to grocery shopping. Since you now have all of your grocery's, go ahead and precook each meal's lean protein on Sunday or Monday evening. The extras can be stored in a reusable refrigerator container. Doing so accomplishes two things; you control your portions and since dinner is already prepared in advance (except the vegetables) you won't go through the drive-up!
#5 Plan Your Cheat Days: If you know you're going "out" on Saturday, look forward to it. But expect to exceed your daily caloric intake target and don't worry about it. To make up for the splurge, be extra careful in the days leading up to and right after the event. After all, it's fun to reward yourself for all the hard work!
Hopefully, these idea's will work for you and/or inspire you to create tricks of your own.
Jake
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