In order to be healthy and maintain a healthy weight, there are some basic dietary guidelines that everyone must follow. Remember, your body is an amazingly fine-tuned machine, and like all machines, it needs the proper fuel.
1.) You must eat breakfast. Breakfast is exactly what it sounds like….breaking your fast. You essentially had fasted all night long, so your body now needs fuel to kick start your metabolism and get your day going. Now, I am not talking about going to Dunkin Donuts and starting your day off that way, but a bowl of oatmeal, a banana and or a high-fiber cereal will give your body the proper nutrients to make it through the day.
2.) Please take a multi-vitamin. Our diets these days are hideous and we are not getting all the necessary micro and macronutrients our body needs.
3.) All of your meals must include protein. A hard-boiled egg, cottage cheese, almonds or some protein powder will do just fine. Proteins are the building blocks for our body and if you are trying to be successful in any weight loss or maintenance program, you need to have protein.
4.) Increase your intake of healthy omega 3 and 9 oils and decrease your omega 6 oils. Too much omega 6 oils can cause inflammation and these include canola, corn, soy and safflower oil. The healthy oils come from fish, flax, walnuts, olive and coconuts.
5.) Make sure you are eating your fruits and veggies each day. Five servings a day is considered a minimum now, so make sure you are getting these in your diet. If you are unable to have fresh, frozen is a good alternative.
6.) Drink at least 8-10 glasses of water a day. Water is your body's principal chemical component, making up, on average, 60 percent of your body weight. Every system in your body depends on water.
7.) Limit your starchy carbohydrates. Eat whole wheat breads, pastas, cereals, buns, etc. You can get most of the carbohydrates you need from your fruits and veggies. Do not eat any white flour (white bread, pasta, white rice, potatoes, etc.). These foods rapidly elevate your blood sugar levels and make you feel hungry sooner. Whole grains are more hearty and make you feel full longer
8.) Limit/eliminate your white sugar addictions. Make your Cocoa Puffs and Fruity Pebbles for special occasions only/
9.) Lastly, eat 35 grams of fiber each day. If necessary, take a fiber supplement. Fiber is essential as it slows the absorption of sugars and fat, stabilizes hormone metabolism and helps with digestion!
Live long and eat healthy!
Wednesday, October 14, 2009
Wednesday, September 16, 2009
How to win, without a gym
So, you want to work out, but you have no gym membership, or even an inkling of getting one. Have no fear, there are still many great exercise “tools” that you can purchase to make your home workout friendly. All of this equipment can be found at your favorite local Sporting Goods store.
Remember, as with any exercise program, make sure you get the ok from your Doctor before starting.
For starters, everyone should own an exercise stability ball, or swiss ball. These come in various sizes based on your height and will cost you less than $30. Here are some great exercises you can do with your new stability ball.
http://www.ask.com/bar?q=exercises+you+can+do+on+a+stability+ball&page=1&qsrc=0&ab=1&u=http%3A%2F%2Fexercise.about.com%2Fcs%2Fabs%2Fl%2Fbl_core.htm
Another necessity is exercise bands. These bands are affordable and great way to add in resistance exercises. I always suggest the bands with the fixed handles because they can also be attached to doors and poles. Some fun things you can do with your new exercise bands.
http://www.ask.com/bar?q=exercises+you+can+do+with+exercise+bands&page=1&qsrc=2106&ab=0&u=http%3A%2F%2Fexercise.about.com%2Fcs%2Fexerciseworkouts%2Fl%2Fblresistanceban.htm
Also important, the good old Yoga Mat. Perfect for stretching and Yoga poses, these mats are portable and are easy to store. If you think that you don’t like Yoga, give it a try. It is a great workout (even for the seasoned athlete) and it stretches and tones your body like none other. You don’t have to pay a lot of money to get started with Yoga either, you can find a Yoga DVD or even watch Fit TV….they have a great Yoga series called Namaste Yoga. You can also do Pilates exercises on your Yoga Mat!!
One last thing….dumbbells. These are great tools that you can find on craigslist for a discounted price or again at your Sporting Goods Store. Start off light and you can always add to your collection as you build your strength. Here are some basic exercises to get started with.
http://www.sport-fitness-advisor.com/dumbbellexercises.html
Once again, remember, when starting an exercise program it is important to make sure that you have the okay from your Doctor. It is also important to warm up and cool down and stretch with each exercise session.
Enjoy!
Remember, as with any exercise program, make sure you get the ok from your Doctor before starting.
For starters, everyone should own an exercise stability ball, or swiss ball. These come in various sizes based on your height and will cost you less than $30. Here are some great exercises you can do with your new stability ball.
http://www.ask.com/bar?q=exercises+you+can+do+on+a+stability+ball&page=1&qsrc=0&ab=1&u=http%3A%2F%2Fexercise.about.com%2Fcs%2Fabs%2Fl%2Fbl_core.htm
Another necessity is exercise bands. These bands are affordable and great way to add in resistance exercises. I always suggest the bands with the fixed handles because they can also be attached to doors and poles. Some fun things you can do with your new exercise bands.
http://www.ask.com/bar?q=exercises+you+can+do+with+exercise+bands&page=1&qsrc=2106&ab=0&u=http%3A%2F%2Fexercise.about.com%2Fcs%2Fexerciseworkouts%2Fl%2Fblresistanceban.htm
Also important, the good old Yoga Mat. Perfect for stretching and Yoga poses, these mats are portable and are easy to store. If you think that you don’t like Yoga, give it a try. It is a great workout (even for the seasoned athlete) and it stretches and tones your body like none other. You don’t have to pay a lot of money to get started with Yoga either, you can find a Yoga DVD or even watch Fit TV….they have a great Yoga series called Namaste Yoga. You can also do Pilates exercises on your Yoga Mat!!
One last thing….dumbbells. These are great tools that you can find on craigslist for a discounted price or again at your Sporting Goods Store. Start off light and you can always add to your collection as you build your strength. Here are some basic exercises to get started with.
http://www.sport-fitness-advisor.com/dumbbellexercises.html
Once again, remember, when starting an exercise program it is important to make sure that you have the okay from your Doctor. It is also important to warm up and cool down and stretch with each exercise session.
Enjoy!
Monday, September 7, 2009
Plateau..... Oh no!!!
So, you made the plunge and decided to get off the couch and workout! Fabulous! Only, why do you feel like you are no longer reaching your desired goals?
Ever heard of Muscle Confusion? This phenomenon has become popular because our muscles become accustomed to a certain training program very quickly. This is because the human body has the uncanny ability to adapt to the stress and load of our current workout program. This is called adaptation, which simply means that your body has adjusted to the stress you are putting on it and now considers that as normal….such as brushing your teeth each night before you go to bed. It is important to develop different exercise programs and change up your repetitions and sets typically every four to six weeks.
Ways to keep your training programs fresh include interval training, cross training and switching up your weight training programs. If you are using free weights at the gym, make sure you add in bands, cables and body weight exercises as well. Always keep your muscles guessing and you will receive the results you are looking for. For most people, these results include more lean body mass (or muscle) and less fat. Both can be achieved by avoiding plateaus and keeping your workouts fresh.
Plateaus also will creep up on you when your diet is starting to lack in its consistency. If you want to gain muscle and lose fat, you must clean up your diet. There is no magic pill and no quick fix. You must learn how to eat to support your goals. If you recently increased your exercise level, you need to make sure that you are getting enough calories to support the growth in muscle. You need to make sure that you are getting enough carbohydrates, proteins, fats and vitamins. There are many great books on eating clean. The great fitness competitor Tosca Reno has a great book called, “The Eat Clean Cookbook.”
Plateaus are only temporary, so don’t get discouraged. Read up on some new training articles or hire a Personal Trainer every month or so to change up your workout program for you!!!
You can do it!!!
Ever heard of Muscle Confusion? This phenomenon has become popular because our muscles become accustomed to a certain training program very quickly. This is because the human body has the uncanny ability to adapt to the stress and load of our current workout program. This is called adaptation, which simply means that your body has adjusted to the stress you are putting on it and now considers that as normal….such as brushing your teeth each night before you go to bed. It is important to develop different exercise programs and change up your repetitions and sets typically every four to six weeks.
Ways to keep your training programs fresh include interval training, cross training and switching up your weight training programs. If you are using free weights at the gym, make sure you add in bands, cables and body weight exercises as well. Always keep your muscles guessing and you will receive the results you are looking for. For most people, these results include more lean body mass (or muscle) and less fat. Both can be achieved by avoiding plateaus and keeping your workouts fresh.
Plateaus also will creep up on you when your diet is starting to lack in its consistency. If you want to gain muscle and lose fat, you must clean up your diet. There is no magic pill and no quick fix. You must learn how to eat to support your goals. If you recently increased your exercise level, you need to make sure that you are getting enough calories to support the growth in muscle. You need to make sure that you are getting enough carbohydrates, proteins, fats and vitamins. There are many great books on eating clean. The great fitness competitor Tosca Reno has a great book called, “The Eat Clean Cookbook.”
Plateaus are only temporary, so don’t get discouraged. Read up on some new training articles or hire a Personal Trainer every month or so to change up your workout program for you!!!
You can do it!!!
Friday, August 28, 2009
Weight loss, A Great Loss!
Nearly every one of my client's enlists in my help to aid in their weight loss. Even though it is a simple equation of calories stored versus calories burned, many people are still fighting this rationale.
We are a society influenced by immediate gratification....so, making small changes that will yield large results over a certain amount of time seem frivilous. Why not just try the latest juice fast, buy the illegal effendrine or dangerous diuretics to lose the weight quickly?? I undestand these thoughts, but I also understand how these lead up to failure. Your body can't live off of just juice, or just bacon for years on end, it just doesn't happen. What I like to teach my clients is the old motto, "slow and steady wins the race." And, it does.
When you make gradual, consistant changes in your day to day eating habits and activities, your body responds. A pound is equal to 3,500 calories. Does that seem like a lot? It's not. All it takes is a calorie deficit of 500 calories each day. This is as simple as cutting out two cans of soda and taking a 30 minute exercise walk. Do this 7 days a week and you have lost a pound. The best thing about this type of weight loss, is that you can do this for the rest of your lives without feeling deprived.
Long are the days where you can't have a cookie or a slice of birthday cake. In fact, I suggest my clients still indulge in one or two cheats a week......but that is it. Without these "cheats" your body starts feeling a sense of deprivation...deprivation leads to extreme eating. That one cookie (cheat) becomes the whole box of cookies and that is something that you can't have in a successful weight loss program.
My suggestion to all of you reading this is to write down everything you are eating for three days...and either hire a Personal Trainer, Nutritionist or a website like thedailyplate.com or fitday.com to see how many calories you are eating versus what you should be eating. Do not let the large serving sizes you receive when you are out to eat fool you......these are not real serving sizes!!!! You do not have to eat the whole thing!
Remember....losing weight is not impossible, it is just a simple equation.
We are a society influenced by immediate gratification....so, making small changes that will yield large results over a certain amount of time seem frivilous. Why not just try the latest juice fast, buy the illegal effendrine or dangerous diuretics to lose the weight quickly?? I undestand these thoughts, but I also understand how these lead up to failure. Your body can't live off of just juice, or just bacon for years on end, it just doesn't happen. What I like to teach my clients is the old motto, "slow and steady wins the race." And, it does.
When you make gradual, consistant changes in your day to day eating habits and activities, your body responds. A pound is equal to 3,500 calories. Does that seem like a lot? It's not. All it takes is a calorie deficit of 500 calories each day. This is as simple as cutting out two cans of soda and taking a 30 minute exercise walk. Do this 7 days a week and you have lost a pound. The best thing about this type of weight loss, is that you can do this for the rest of your lives without feeling deprived.
Long are the days where you can't have a cookie or a slice of birthday cake. In fact, I suggest my clients still indulge in one or two cheats a week......but that is it. Without these "cheats" your body starts feeling a sense of deprivation...deprivation leads to extreme eating. That one cookie (cheat) becomes the whole box of cookies and that is something that you can't have in a successful weight loss program.
My suggestion to all of you reading this is to write down everything you are eating for three days...and either hire a Personal Trainer, Nutritionist or a website like thedailyplate.com or fitday.com to see how many calories you are eating versus what you should be eating. Do not let the large serving sizes you receive when you are out to eat fool you......these are not real serving sizes!!!! You do not have to eat the whole thing!
Remember....losing weight is not impossible, it is just a simple equation.
Friday, August 21, 2009
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