Do you think crunches will make you thin? If you answered, yes, I'm sorry, but you are WRONG!
Research indicates that it takes approximately 250,000 crunches to burn 1 pound of fat - that's 100 crunches a day for 7 years. So simply working the muscles buried beneath your gut won't give you a six-pack.
Your best strategy for fat loss is to work all of the muscles of your body, spending most of your time training the big muscles of your lower body and back. That's because the more muscles you work, the more calories you burn.
Try these combo movements to torch calories while you train:
- Dumbbell Lunge and Bicep Curl Combo
- One-leg Step Up and Dumbbell Shoulder Press Combo
- Two Arm Kettlebell Swing
- Cross Chop with a Medicine Ball
Enjoy!
Jake
Thursday, September 30, 2010
Tuesday, September 28, 2010
Reduce Your Cancer Risk!
Forty percent of cancers could be prevented by making these healthy lifestyle changes.
1) Watch Your Weight:
Being overweight or obese results in higher circulating levels of estrogen, as well as a hormone called insulin-like growth factor, which seems to contribute to the development of cancerous cells.
2) Get Physical:
Regular exercise lowers your risk of colon cancer by as much as 30%. Workouts help lower your odds for other obesity-related cancers by reducing inflammation, which may spread cancer growth, and keeping your weight in check.
3) Think Fresh:
It's hard to tease out whether one specific nutrient has cancer-fighting properties, but studies consistently show that eating a diet high in fruit and vegetables, and low in red and processed meats, reduces your risk for common cancers. When you prepare a meal, think of the meat as a side dish. Your plate should consist of at least two thirds plant-based foods such as fruit, vegetables, whole grains and beans, with only a third devoted to animal proteins such as fish, meat, poultry or low fat dairy.
5) Swear Off Cigarettes:
Smoking is linked to at least 30% of all cancer deaths. But if you quit today, in roughly 10 years your risk of dying from lung cancer is cut in half, as is your risk of developing cancer of the bladder, mouth, throat, or esophagus.
6) Sip Smarter:
Too much tippling has been linked to an increase in estrogen, raising your risk for breast cancer. Booze may also interfere with the colon's absorption of folate and may allow carcinogens into the cells of your mouth and throat, upping your risk for colon, mouth and throat cancers. Limit imbibing to one a day or fewer if you have other risk factors for breast cancer such as family history.
Get started today!
Via: Self Magazine
1) Watch Your Weight:
Being overweight or obese results in higher circulating levels of estrogen, as well as a hormone called insulin-like growth factor, which seems to contribute to the development of cancerous cells.
2) Get Physical:
Regular exercise lowers your risk of colon cancer by as much as 30%. Workouts help lower your odds for other obesity-related cancers by reducing inflammation, which may spread cancer growth, and keeping your weight in check.
3) Think Fresh:
It's hard to tease out whether one specific nutrient has cancer-fighting properties, but studies consistently show that eating a diet high in fruit and vegetables, and low in red and processed meats, reduces your risk for common cancers. When you prepare a meal, think of the meat as a side dish. Your plate should consist of at least two thirds plant-based foods such as fruit, vegetables, whole grains and beans, with only a third devoted to animal proteins such as fish, meat, poultry or low fat dairy.
5) Swear Off Cigarettes:
Smoking is linked to at least 30% of all cancer deaths. But if you quit today, in roughly 10 years your risk of dying from lung cancer is cut in half, as is your risk of developing cancer of the bladder, mouth, throat, or esophagus.
6) Sip Smarter:
Too much tippling has been linked to an increase in estrogen, raising your risk for breast cancer. Booze may also interfere with the colon's absorption of folate and may allow carcinogens into the cells of your mouth and throat, upping your risk for colon, mouth and throat cancers. Limit imbibing to one a day or fewer if you have other risk factors for breast cancer such as family history.
Get started today!
Via: Self Magazine
Monday, September 27, 2010
Meet Your Shoulders!
A great set of shoulders can work magic: They can make your waist look slimmer, your arms more tone, and they're the perfect finish to that strapless dress or tank top! And even better, they're among the easiest muscles for you to define, since the shoulder region is one of the last places your body deposits fat.
The major muscle of your shoulder is the deltoid which is the roundish-looking muscle that caps the top of your upper arm. It's made of three distinct sections: your front deltoid, the middle deltoid, and the rear deltoid.
To train your shoulders effectively, I would recommend the following exercises:
Dumbbell Shoulder Press:
- Stand holding a pair of dumbbells just outside your shoulders, with your arms bent and palms facing forward
- Set your feet shoulder-width apart, and slightly bend your knees
- Press the weights upward until your arms are completely straight
- Slowly lower the dumbbells back to the starting position
Front and Lateral Dumbbell Raises:
- Grab a pair of dumbbells and let them hand at arm's length next to your sides, with your palms facing each other
- Raise your arms straight in front of you (for front raise) or to your sides (for lateral raise) until they're parallel to the floor
- Pause, then slowly lower the dumbbells back to the starting position
Incline T Raise:
- Grab a pair of dumbbells and lie chest down on an adjustable bench or swiss ball
- Raise your arms straight our to your sides until they're in line with your body
- Pause, then slowly lower back to the starting position
If you're looking to build long and lean muscles, I would recommend doing 10-12 repetitions for each exercise. Or, if big and bulky is your end goal, shoot for 4-8 repetitions with heavier weights!
The major muscle of your shoulder is the deltoid which is the roundish-looking muscle that caps the top of your upper arm. It's made of three distinct sections: your front deltoid, the middle deltoid, and the rear deltoid.
To train your shoulders effectively, I would recommend the following exercises:
Dumbbell Shoulder Press:
- Stand holding a pair of dumbbells just outside your shoulders, with your arms bent and palms facing forward
- Set your feet shoulder-width apart, and slightly bend your knees
- Press the weights upward until your arms are completely straight
- Slowly lower the dumbbells back to the starting position
Front and Lateral Dumbbell Raises:
- Grab a pair of dumbbells and let them hand at arm's length next to your sides, with your palms facing each other
- Raise your arms straight in front of you (for front raise) or to your sides (for lateral raise) until they're parallel to the floor
- Pause, then slowly lower the dumbbells back to the starting position
Incline T Raise:
- Grab a pair of dumbbells and lie chest down on an adjustable bench or swiss ball
- Raise your arms straight our to your sides until they're in line with your body
- Pause, then slowly lower back to the starting position
If you're looking to build long and lean muscles, I would recommend doing 10-12 repetitions for each exercise. Or, if big and bulky is your end goal, shoot for 4-8 repetitions with heavier weights!
Thursday, September 23, 2010
Train Barefoot! (well almost)
Over the course of the past year, the number of people wearing "barefoot" shoes has grown exponentially. If you're as intrigued as I am, read further as to why many experts believe this is a necessary movement:
The typical human foot is an anatomical marvel of evolution with 26 bones, 33 joints, 20 muscles, and hundreds of sensory receptors, tendons and ligaments. Like the rest of the body, our feet need to be stimulated and exercised.
Many experts believe the shoes we wear not only cast the foot in a protective form, but also weaken our foot and leg muscles, leaving them underdeveloped and more prone to injury. And while there are many occasions where traditional footwear is essential for protection, safety, and security, it is equally important to stimulate and exercise the foot in a more natural state on a regular basis.
6 Reasons to Wear Barefoot Shoes:
1. Strengthens Muscles in the Feet and Lower Legs - improving general foot health and reducing the risk of injury.
2. Improves Range of Motion in Ankles, Feet and Toes – no longer ‘cast’ in a shoe, the foot and toes move more naturally.
3. Stimulates Neural Function Important to Balance and Agility - thousands of neurological receptors in the feet send valuable information to the brain, improving balance and agility.
4. Improves Proprioception and Body Awareness – those same neurological receptors heighten body awareness, sending messages about body mechanics, form, and movement.
5. Eliminates Heel Lift to Align the Spine and Improve Posture – By lowering the heel, our body weight becomes evenly distributed across the footbed, promoting proper posture and spine alignment.
6. Allows the Foot and Body to Move Naturally - which just feels good!
Personally, I've yet to purchase a pair. But I do think this would be a worthwhile gift from Santa!
Via: vibramfivefingers.com
The typical human foot is an anatomical marvel of evolution with 26 bones, 33 joints, 20 muscles, and hundreds of sensory receptors, tendons and ligaments. Like the rest of the body, our feet need to be stimulated and exercised.
Many experts believe the shoes we wear not only cast the foot in a protective form, but also weaken our foot and leg muscles, leaving them underdeveloped and more prone to injury. And while there are many occasions where traditional footwear is essential for protection, safety, and security, it is equally important to stimulate and exercise the foot in a more natural state on a regular basis.
6 Reasons to Wear Barefoot Shoes:
1. Strengthens Muscles in the Feet and Lower Legs - improving general foot health and reducing the risk of injury.
2. Improves Range of Motion in Ankles, Feet and Toes – no longer ‘cast’ in a shoe, the foot and toes move more naturally.
3. Stimulates Neural Function Important to Balance and Agility - thousands of neurological receptors in the feet send valuable information to the brain, improving balance and agility.
4. Improves Proprioception and Body Awareness – those same neurological receptors heighten body awareness, sending messages about body mechanics, form, and movement.
5. Eliminates Heel Lift to Align the Spine and Improve Posture – By lowering the heel, our body weight becomes evenly distributed across the footbed, promoting proper posture and spine alignment.
6. Allows the Foot and Body to Move Naturally - which just feels good!
Personally, I've yet to purchase a pair. But I do think this would be a worthwhile gift from Santa!
Via: vibramfivefingers.com
Tuesday, September 21, 2010
Don't Be Average...The 411 on Sodium
A pinch here, a dash there, could salt really be so bad? Actually, sodium is shaking out to be the next diet villain. The average American consumes 50 percent more sodium than the maximum daily allowance. Our diets have become so loaded with salt that, in response to a consumer group's urging, the Food and Drug Administration is considering setting limits on the amount that would be permitted in different types of foods. Here's what you need to know in order to keep your sodium intake in check!
What is sodium?
Sodium, unlike other minerals, has a distinct and appealing taste. It is commonly found in table salt, which is 40% sodium. The other portion of table salt is made of chloride.
How is sodium used by the body?
Sodium is needed for muscle contractions, nerve transmissions, maintaining pH balance, and hydration. Sodium regulates the fluid outside of the cells and is needed to pump fluid into the cells as potassium carries by-products out.
How much sodium do I need in my diet?
Most adults should not consume more than 2300mg of sodium per day. This is comparable to 1 tsp of table salt. Others, however, may need to consume fewer than the recommended 2300mg per day due to hypertension or sodium sensitivity. And lastly, some individuals, such as endurance athletes who compete for more than 2 hours at a time, may have a higher need for sodium, because it is lost in the sweat.
Which foods contain large amounts of sodium?
Food items which have been highly processed usually contain a large amount of sodium. Unprocessed, or fresh foods, will contain less. Roughly 75% of the sodium in our diets is added by manufacturers.
How can I reduce my sodium intake?
Reducing your sodium intake can be easily achieved by paying close attention to the following foods.
- Foods made in brine (pickles, olives, sauerkraut)
- Salty and Smoked Meats (bologna, corned beef, bacon, ham, sausage, lunch meats)
- Salty and Smoke Fish (anchovies, caviar, dried fish, smoked salmon, sardines, herring)
- Snack/Junk Food (potato chips, pretzels, popcorn, salted nuts, crackers)
- Condiments (season salts, Worcestershire, soy, barbecue, ketchup, mustard, teriyaki)
- Cheese
- Salad Dressing
- Soups (canned or instant)
Diets high in sodium may lead to which diseases?
People who regularly eat foods high in sodium risk having diseases such as hypertension (high blood pressure), Type II diabetes mellitus, respiratory complications, Dislipidemia, Gallbladder disease, osteoarthritis, and some cancers (endometrial, breast, colon).
Via: myfooddiary.com
What is sodium?
Sodium, unlike other minerals, has a distinct and appealing taste. It is commonly found in table salt, which is 40% sodium. The other portion of table salt is made of chloride.
How is sodium used by the body?
Sodium is needed for muscle contractions, nerve transmissions, maintaining pH balance, and hydration. Sodium regulates the fluid outside of the cells and is needed to pump fluid into the cells as potassium carries by-products out.
How much sodium do I need in my diet?
Most adults should not consume more than 2300mg of sodium per day. This is comparable to 1 tsp of table salt. Others, however, may need to consume fewer than the recommended 2300mg per day due to hypertension or sodium sensitivity. And lastly, some individuals, such as endurance athletes who compete for more than 2 hours at a time, may have a higher need for sodium, because it is lost in the sweat.
Which foods contain large amounts of sodium?
Food items which have been highly processed usually contain a large amount of sodium. Unprocessed, or fresh foods, will contain less. Roughly 75% of the sodium in our diets is added by manufacturers.
How can I reduce my sodium intake?
Reducing your sodium intake can be easily achieved by paying close attention to the following foods.
- Foods made in brine (pickles, olives, sauerkraut)
- Salty and Smoked Meats (bologna, corned beef, bacon, ham, sausage, lunch meats)
- Salty and Smoke Fish (anchovies, caviar, dried fish, smoked salmon, sardines, herring)
- Snack/Junk Food (potato chips, pretzels, popcorn, salted nuts, crackers)
- Condiments (season salts, Worcestershire, soy, barbecue, ketchup, mustard, teriyaki)
- Cheese
- Salad Dressing
- Soups (canned or instant)
Diets high in sodium may lead to which diseases?
People who regularly eat foods high in sodium risk having diseases such as hypertension (high blood pressure), Type II diabetes mellitus, respiratory complications, Dislipidemia, Gallbladder disease, osteoarthritis, and some cancers (endometrial, breast, colon).
Via: myfooddiary.com
Monday, September 20, 2010
Don't Skimp on the Workout Recovery
You don't build muscle while you're working out. You break it down to be rebuilt in the rest and recovery period, which comprises eating, sleeping, and everything else you do. To maximize returns on your sweat and effort, you need to think outside the gym. Take these measures to improve your six-pack, your stamina, and the way you feel all day.
Eat Right, Right Away
The best time to promote muscle regeneration is within an hour after your workout. Be sure to consume a blend of lean protein and carbs. A protein shake or a chicken breast are perfect at this time as they are high in protein and low in fat.
Get on a Roll
Rolling muscles on a foam roller feels great and improves muscle tissue by ironing out knots in ways that static stretching can't. Foam rolling can be done before and after training, or anytime your muscles need a little love.
Get Steamed
A few ten-minute sessions in the steam room will help relax your muscles and your nervous system, clear out toxins, and when followed by a cold shower, do wonders for your circulation.
Give It a Rest
Get as much sleep as you can, because that's when the magic happens; growth hormone is secreted during deep sleep, and your lowered metabolic activity is ideal for tissue repair.
Via: Gentleman's Quarterly
Eat Right, Right Away
The best time to promote muscle regeneration is within an hour after your workout. Be sure to consume a blend of lean protein and carbs. A protein shake or a chicken breast are perfect at this time as they are high in protein and low in fat.
Get on a Roll
Rolling muscles on a foam roller feels great and improves muscle tissue by ironing out knots in ways that static stretching can't. Foam rolling can be done before and after training, or anytime your muscles need a little love.
Get Steamed
A few ten-minute sessions in the steam room will help relax your muscles and your nervous system, clear out toxins, and when followed by a cold shower, do wonders for your circulation.
Give It a Rest
Get as much sleep as you can, because that's when the magic happens; growth hormone is secreted during deep sleep, and your lowered metabolic activity is ideal for tissue repair.
Via: Gentleman's Quarterly
Thursday, September 16, 2010
Don't Double Down!
Five months after it's debut on April 12, 2010, the Double Down is still available on KFC menus. This sandwich, which is heavily promoted on television, boasts, "Today is the day, the day I ignore the voice of reason. The day I ditch the bun and demand 2 meaty fillets, 2 slices of cheese, and 2 slices of bacon. The KFC Double Down; double meat, double cheese, double bacon, double awesome."
What the advertisement fails to tell consumers is that the product contains 540 calories, 32 grams of fat, and 1,380 milligrams of sodium! Talk about denying the voice of reason!
If you're trying to maintain a healthy, well-balanced diet, you have to be very careful when going out to eat. My recommendation is for you to do your homework beforehand. A great website that you can use to identify healthy (or at least healthier) items at restaurants is Calorie King.
With nutrition, knowledge is power! So arm yourself with the facts, and keep your nutrition on track when treating yourself out to dinner.
Via: www.bk.com
Via: www.calorieking.com
What the advertisement fails to tell consumers is that the product contains 540 calories, 32 grams of fat, and 1,380 milligrams of sodium! Talk about denying the voice of reason!
If you're trying to maintain a healthy, well-balanced diet, you have to be very careful when going out to eat. My recommendation is for you to do your homework beforehand. A great website that you can use to identify healthy (or at least healthier) items at restaurants is Calorie King.
With nutrition, knowledge is power! So arm yourself with the facts, and keep your nutrition on track when treating yourself out to dinner.
Via: www.bk.com
Via: www.calorieking.com
Tuesday, September 14, 2010
Get Toned Thighs Without Looking Bulky!
You won't get huge muscles unless you're lifting super-heavy weights for multiple sets each training day. But, if your legs do seem disproportionate, you're probably overemphasizing one muscle group. For example, if you cycle, you're working the front of your thighs much more than the back. For sleek legs, try a variety of moves for the front, back, and sides of your lower body two or three times a week.
My Favorites (all of which can be done at home or at the gym!)
Bulgarian Split Squat (for the front):
- Stand in a staggered stance, your left foot in front of your right
- Place just the instep of your back foot on a bench
- Place your hands behind your ears or on your hips
- Slowly lower your body as far as you can
- Pause, then push yourself back to the starting position
- Do 12 repetitions and then switch legs
Single-Leg Hip Raise (for the back)
- Lie face up on the floor with your left knee bent and your right leg straight
- Raise your right leg until it's in line with your left thigh
- Push your hips upward, keeping your right leg elevated
- Pause, then slowly lower your body and leg back to the starting position
- Do 12 repetitions and then switch legs
Speed Skater (for both)
- Stand in a staggered stance (right foot forward) with knees slightly bent
- Bend forward at hips and reach left hand toward right foot and extend right arm behind you
- Raise left foot, shifting weight to right foot
- Hop to the left, landing on the left foot and reach right hand toward it
- Reverse the motion, jumping to the right
- Continue "skating" from side to side for 60 seconds
My Favorites (all of which can be done at home or at the gym!)
Bulgarian Split Squat (for the front):
- Stand in a staggered stance, your left foot in front of your right
- Place just the instep of your back foot on a bench
- Place your hands behind your ears or on your hips
- Slowly lower your body as far as you can
- Pause, then push yourself back to the starting position
- Do 12 repetitions and then switch legs
Single-Leg Hip Raise (for the back)
- Lie face up on the floor with your left knee bent and your right leg straight
- Raise your right leg until it's in line with your left thigh
- Push your hips upward, keeping your right leg elevated
- Pause, then slowly lower your body and leg back to the starting position
- Do 12 repetitions and then switch legs
Speed Skater (for both)
- Stand in a staggered stance (right foot forward) with knees slightly bent
- Bend forward at hips and reach left hand toward right foot and extend right arm behind you
- Raise left foot, shifting weight to right foot
- Hop to the left, landing on the left foot and reach right hand toward it
- Reverse the motion, jumping to the right
- Continue "skating" from side to side for 60 seconds
Monday, September 13, 2010
Lose 15 Pounds Before Christmas!
Could you afford to lose a few pounds? If so, take advantage of the next 15 weeks and make a significant impact before Christmas!
My weight-loss clients continually tell me how good it makes them feel when their family and friends recognize their successes. And it should! What's not to be proud of when you're improving your health, appearance, and overall confidence level!
So this year, don't stand around your holiday parties discussing your New Year's weight-loss resolution. Instead, be the recipient of congratulations and educate and inspire others to be like you!
By focusing on the three facets of health and fitness; nutrition, resistance training, and cardiovascular exercise, you can implement a manageable approach to hitting your goal. There are 3,500 calories in a pound so in order to lose a pound per week (and 15 before Christmas) you need to cut or burn 500 calories per day.
Here's The Plan:
Begin with a food journal. Compile one week's worth of entries, and tally your calorie counts for each day (get the numbers from thedailyplate.com).
The following week, reduce your daily caloric intake by 250. Meanwhile, hit the gym daily to burn an additional 250 calories.
* You could do 40 minutes of cardiovascular exercise or 40 minutes of circuit training to burn approximately 250 calories
My weight-loss clients continually tell me how good it makes them feel when their family and friends recognize their successes. And it should! What's not to be proud of when you're improving your health, appearance, and overall confidence level!
So this year, don't stand around your holiday parties discussing your New Year's weight-loss resolution. Instead, be the recipient of congratulations and educate and inspire others to be like you!
By focusing on the three facets of health and fitness; nutrition, resistance training, and cardiovascular exercise, you can implement a manageable approach to hitting your goal. There are 3,500 calories in a pound so in order to lose a pound per week (and 15 before Christmas) you need to cut or burn 500 calories per day.
Here's The Plan:
Begin with a food journal. Compile one week's worth of entries, and tally your calorie counts for each day (get the numbers from thedailyplate.com).
The following week, reduce your daily caloric intake by 250. Meanwhile, hit the gym daily to burn an additional 250 calories.
* You could do 40 minutes of cardiovascular exercise or 40 minutes of circuit training to burn approximately 250 calories
Thursday, September 9, 2010
How To Beat the Pre-Race Jitters!
It's endurance-racing season in the Midwest and along with the thrill of victory and the agony of defeat come pre-race jitters! Pre-race nervousness is a common experience, and I believe it has two main causes. First, racing is stressful on the body. Regardless of the number of miles you log during training, it's natural to second guess your training regimen and your physical ability to perform. The second cause of pre-race anxiety is the fear associated with both failure and success. It's takes months of training to successfully complete an endurance event so becoming emotionally invested is required in order to compete at a high level.
So how do you overcome pre-race anxiety to ensure your performance isn't sabotaged?
1) Identify your primary source(s) of jitters and address it. For example, if your primary fear is that of failing to achieve your goal, shift your mindset from an outcome to a process orientation. Then, in the days and hours before the event, concentrate on executing your pre-race plan which will enable you to give your best effort.
2) Understand that as long as anxiety doesn't get out of hand, the physical and psychological symptoms of anxiety prime the mind and body for extraordinary effort. Athletes who understand the potential benefits of a little pre-race nervousness don't seek to avoid it.
3) Get experienced. The best cure for pre-race nerves is racing!
Hopefully, this advice will help you as you achieve your PR this fall! Good luck!
Jake
So how do you overcome pre-race anxiety to ensure your performance isn't sabotaged?
1) Identify your primary source(s) of jitters and address it. For example, if your primary fear is that of failing to achieve your goal, shift your mindset from an outcome to a process orientation. Then, in the days and hours before the event, concentrate on executing your pre-race plan which will enable you to give your best effort.
2) Understand that as long as anxiety doesn't get out of hand, the physical and psychological symptoms of anxiety prime the mind and body for extraordinary effort. Athletes who understand the potential benefits of a little pre-race nervousness don't seek to avoid it.
3) Get experienced. The best cure for pre-race nerves is racing!
Hopefully, this advice will help you as you achieve your PR this fall! Good luck!
Jake
Wednesday, September 8, 2010
Avoid Those Weekend Pitfalls!
A client with weight-loss goals recently told me she was having difficulty maintaining proper nutrition. She had remained consistent with her resistance and cardiovascular training but nutrition was taking a major hit. The result? She completely stopped losing weight. After talking further, I learned the majority of her "extra" calorie consumption came on weekends when she was meeting friends for dinner and drinks.
Sound familiar? In today's society, many social engagements include unhealthy finger-foods and calorie-heavy beverages. Does this mean we must become hermits in order to lose weight? Of course not! But we must become smarter when it comes to weekend fun. To help ensure Monday's weigh-ins are every bit as successful as Friday's, practice the following strategies:
1) Plan: If certain engagements test your will-power, know beforehand what each weekend will entail and plan accordingly. Attend the gatherings that are most important, and take a rain-check for all others.
2) Prepare: In the days leading up to and immediately after a less than perfect nutrition day, prepare your body. A couple of intense circuit-training sessions will surely prepare your metabolism for a little extra work!
3) Execute: On the day of the event, remember the hard work you've recently put in to get there. Then, make smart decisions to ensure your hard work isn't entirely erased.
Weight-loss is all about having many small victories over time. A few strong and consistent weeks quickly become stronger, more consistent months and that is how weight-loss goals are achieved!
Sound familiar? In today's society, many social engagements include unhealthy finger-foods and calorie-heavy beverages. Does this mean we must become hermits in order to lose weight? Of course not! But we must become smarter when it comes to weekend fun. To help ensure Monday's weigh-ins are every bit as successful as Friday's, practice the following strategies:
1) Plan: If certain engagements test your will-power, know beforehand what each weekend will entail and plan accordingly. Attend the gatherings that are most important, and take a rain-check for all others.
2) Prepare: In the days leading up to and immediately after a less than perfect nutrition day, prepare your body. A couple of intense circuit-training sessions will surely prepare your metabolism for a little extra work!
3) Execute: On the day of the event, remember the hard work you've recently put in to get there. Then, make smart decisions to ensure your hard work isn't entirely erased.
Weight-loss is all about having many small victories over time. A few strong and consistent weeks quickly become stronger, more consistent months and that is how weight-loss goals are achieved!
Tuesday, September 7, 2010
When Too Much of a Good Thing, Dietary Fiber, is Too Much
During a recent trip to the grocery store, I was forced to purchase a new kind of Oatmeal as my usual, Quaker: Weight Control, was sold out. After reading the nutrition labels for many competing products, I decided to go with the Quaker: High Fiber as the product packs a whopping 10 grams of fiber per serving (one package).
The next morning I consumed my usual 2 packages mixed with skim milk, and I was happy knowing that I'd already consumed 50% of my daily recommended intake of fiber (25-40 grams RDI for adults)! Throughout the remainder of the day, I consumed another 30 grams which put me at about 50 grams total of fiber for the day.
That evening, the troubles started...I experienced gas, abdominal discomfort, constipation, and did I mention gas!? Fiber is an essential component of a healthy nutrition plan but eating too much can cause problems. In addition to causing gastrointestinal problems, consuming too much fiber can lead to nutritional deficiencies and increase your risk for dehydration.
So if you plan to purchase one of the many high-fiber products on the market today, think about your fiber intake for each meal as well as for the entire day! Pay particular attention to serving sizes and portion control and stay within your recommended daily intake.
Recommended Daily Intake of Dietary Fiber (Grams)
Men: Age 14-18 = 38 grams, Age 19-50 = 38 grams, Age 51+ = 30 grams
Women: Age 14-18 = 26 grams, Age 19-50 = 25 grams, Age 51+ = 21 grams
The next morning I consumed my usual 2 packages mixed with skim milk, and I was happy knowing that I'd already consumed 50% of my daily recommended intake of fiber (25-40 grams RDI for adults)! Throughout the remainder of the day, I consumed another 30 grams which put me at about 50 grams total of fiber for the day.
That evening, the troubles started...I experienced gas, abdominal discomfort, constipation, and did I mention gas!? Fiber is an essential component of a healthy nutrition plan but eating too much can cause problems. In addition to causing gastrointestinal problems, consuming too much fiber can lead to nutritional deficiencies and increase your risk for dehydration.
So if you plan to purchase one of the many high-fiber products on the market today, think about your fiber intake for each meal as well as for the entire day! Pay particular attention to serving sizes and portion control and stay within your recommended daily intake.
Recommended Daily Intake of Dietary Fiber (Grams)
Men: Age 14-18 = 38 grams, Age 19-50 = 38 grams, Age 51+ = 30 grams
Women: Age 14-18 = 26 grams, Age 19-50 = 25 grams, Age 51+ = 21 grams
Wednesday, September 1, 2010
4 Foods that Can Put Your Health at Risk!
Are you trying to improve your nutrition? If so, you can make an immediate impact by addressing these four concerns:
4 Foods that Can Put Your Health at Risk
1. Soda
Researchers estimate that in the last five years, Americans’ escalating consumption of soda and sugar-sweetened beverages has contributed to 75,000 new cases of diabetes and 14,000 new cases of coronary heart disease. One 12-ounce soda has approximately 150 calories and 40 to 50 grams of sugar, in the form of high-fructose corn syrup, which is equal to approximately 10 teaspoons of sugar. Drinking two or more sodas a day may increase the risk of early kidney damage by 86 percent.
2. Sugar
The average American consumes approximately 22 teaspoons (88 grams) of sugar every day!
The suggested daily intake (or less) of sugar per day:
• Adult women: 5 teaspoons (20 grams)
• Adult men: 9 teaspoons (36 grams)
• Children: 3 teaspoons (12 grams)
Some foods are rife with hidden sugar additives, so it’s imperative to check food labels. Foods such as yogurt, ketchup and nutrition bars often contain added sugar, fructose and corn syrup, which are other variations of the sweet substance.
Alternative Names for Sugar Additives:
• Dextran
• Dextrose
• Diatase
• Diastatic malt
• Ethyl maltol
• Fructose
• Glucose
• Galactose
• Golden syrup
• High-fructose corn syrup*
• Lactose
• Malt syrup
• Maltodextrin
• Maltose
• Mannitol
• Refiner's syrup
• Sorbitol
• Sorghum syrup
• Sucrose
*High-Fructose Corn Syrup (HFCS)
In the 1970s, most food and beverage manufacturers stopped using sucrose, or table sugar, and began using high-fructose corn syrup to flavor their products. HFCS is 20 percent sweeter than table sugar and available for a fraction of the price.
The United States Dietary Association estimates that the average American consumes approximately one-fourth of his or her daily calories in the form of added sugars, which is 142 pounds of sugar a year! Most of the sugars are in the form of high-fructose corn syrup, which, more often than not, low-fat diet foods have the highest high-fructose corn syrup content.
Excessive High-Fructose Corn Syrup Consumption Can Cause:
• Insulin resistance and obesity
• Elevated triglycerides and elevated LDL, or bad cholesterol
• Depletion of vitamins and minerals
• Cancer
• Arthritis
• Gout
• High blood pressure
• Liver damage
3. Unhealthy Oils
Many cooking oils are high in saturated and partially-hydrogenated fats, which contribute to high cholesterol, obesity and heart disease.
Partially-Hydrogenated Oils:
• Palm
• Peanut
• Coconut
Healthy Oils (use instead):
• Canola
• Olive
• Grape seed
4. White Rice
The process used to make white rice strips the grain of its nutritional content. White rice is empty calories, substitute brown rice, whole wheat pasta, or quinoa in it's place.
Via: The Doctors
4 Foods that Can Put Your Health at Risk
1. Soda
Researchers estimate that in the last five years, Americans’ escalating consumption of soda and sugar-sweetened beverages has contributed to 75,000 new cases of diabetes and 14,000 new cases of coronary heart disease. One 12-ounce soda has approximately 150 calories and 40 to 50 grams of sugar, in the form of high-fructose corn syrup, which is equal to approximately 10 teaspoons of sugar. Drinking two or more sodas a day may increase the risk of early kidney damage by 86 percent.
2. Sugar
The average American consumes approximately 22 teaspoons (88 grams) of sugar every day!
The suggested daily intake (or less) of sugar per day:
• Adult women: 5 teaspoons (20 grams)
• Adult men: 9 teaspoons (36 grams)
• Children: 3 teaspoons (12 grams)
Some foods are rife with hidden sugar additives, so it’s imperative to check food labels. Foods such as yogurt, ketchup and nutrition bars often contain added sugar, fructose and corn syrup, which are other variations of the sweet substance.
Alternative Names for Sugar Additives:
• Dextran
• Dextrose
• Diatase
• Diastatic malt
• Ethyl maltol
• Fructose
• Glucose
• Galactose
• Golden syrup
• High-fructose corn syrup*
• Lactose
• Malt syrup
• Maltodextrin
• Maltose
• Mannitol
• Refiner's syrup
• Sorbitol
• Sorghum syrup
• Sucrose
*High-Fructose Corn Syrup (HFCS)
In the 1970s, most food and beverage manufacturers stopped using sucrose, or table sugar, and began using high-fructose corn syrup to flavor their products. HFCS is 20 percent sweeter than table sugar and available for a fraction of the price.
The United States Dietary Association estimates that the average American consumes approximately one-fourth of his or her daily calories in the form of added sugars, which is 142 pounds of sugar a year! Most of the sugars are in the form of high-fructose corn syrup, which, more often than not, low-fat diet foods have the highest high-fructose corn syrup content.
Excessive High-Fructose Corn Syrup Consumption Can Cause:
• Insulin resistance and obesity
• Elevated triglycerides and elevated LDL, or bad cholesterol
• Depletion of vitamins and minerals
• Cancer
• Arthritis
• Gout
• High blood pressure
• Liver damage
3. Unhealthy Oils
Many cooking oils are high in saturated and partially-hydrogenated fats, which contribute to high cholesterol, obesity and heart disease.
Partially-Hydrogenated Oils:
• Palm
• Peanut
• Coconut
Healthy Oils (use instead):
• Canola
• Olive
• Grape seed
4. White Rice
The process used to make white rice strips the grain of its nutritional content. White rice is empty calories, substitute brown rice, whole wheat pasta, or quinoa in it's place.
Via: The Doctors
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