Workout Tips To Help You Achieve The Best You

Tips To Remember When You Workout:
1. Try not to rest between your exercises sets. Try to be the best conditioned athlete you can be in the gym. I believe you can increase your strength along with your endurance through this method of training. Believe in it and follow it!

2. Always go hard! Challenge yourself each and every day! Intensity is the key to overall success. Be intense and don't settle for nothing less!

3. Always pick challenging weight for each of your exercises. Try to increase your weight if at possible...challenge your body and make it work. An increase in weight will help you get stronger and make your body work harder during your workout. Try to pyramid your weight for each set that you do.

4. One important rule to remember is that even though you want to challenge yourself on your weight, it is not how much you lift but how you lift. One goal is to build a strong foundation that will help you perform better and longer. Your foundation supports all movements, motions, activities, and most importantly it helps prevent injuries. Always make sure you have good form and that you perform each exercise with full range of motion.

5. One way to stay motivated is to set daily goals. This concept not only helps with motivation but it helps you get mentally prepared and strong for anything you attempt. The thought of pushing yourself is one thing, but the most important thought is believing that by pushing yourself you will be successful. Try to challenge yourself with your daily goals and workouts~this will also help you create mental toughness. I believe that with mental toughness~NOTHING can stand in your way. The mind and the body should work as one unit~supporting one another through intense bouts of exercises and/or life.

6. Try to feel the burn and some after that initial burn. Try to challenge yourself physically but also mentally. I believe that both these components work together to create an overall YOU! If you do an exercise and you begin to feel an intense muscle burn~mentally take yourself to the next level and don't stop. Push through and get it done at all costs. Try to incorporate a few challenge rounds in your workout routine. This will help you improve on pushing through.

7. Think of each workout as a practice. It is getting you ready for your big event. Preparing you to be the best you can be. Even if you are not participating in a competitive event, I believe that creating an overall foundation will support you in any activity you do. For example, you want to do yard work (pulling weeds) without any problems or soreness. With a strong foundation, you can pull weeds without any pain and soreness.

8. You must think of yourself as an athlete~this is the bottom line. Be an all-round versatile athlete~strong physically and mentally, conditioned to the extreme, and unstoppable. Remember, the word athlete is what you make it for yourself.

9. Nutrition! I can not stress this enough. You are what you eat and if you are going to perform and be intense, you will need the proper fuel to support this. You must be eating right in order to have the strength and endurance to get through each and every workout with intensity. Always eat breakfast! Eat every 2 to 3 hours. Each meal must consist of a protein, carb, and a fruit/vegetable. Think well-balanced for each meal. If you are not taking care of your eating you will not have the energy to perform at the best of your potential. This in turn will lead to discouragement, fatigue, and a decrease in motivation.

10. Nutrients you get from food sources help with injuries. It also helps injured areas to rebuild and become healthy and strong. Fruits and veggies are filled with lots of antioxidants, vitamins, and minerals that will help support you and your injuries.

11. Always make sure you eat something after a workout. You have 30 to 45 minutes to get something in your system. This is one of the most important tips you must remember in health and fitness. Think more fast-digesting carbs along with whey protein. Protein smoothie with fruit is a good choice. Your post-workout meal helps you replenish and restore nutrients you lost during your workout. It helps with recovery and helps preserve your lean muscle. Don’t ever skip your post-workout meal. This is one of the most important meals of your day.

12. Have fun! Think of what you are doing, what it takes to get there, and where you will go. Now, think of how fun this journey will be for you. All the things you will learn about yourself along the way and what you will endure with each workout. Smile and have fun with your training! Fitness is fun~it is truly what you make of it.

Post-Exercise Protein Intake Speeds Tissue Repair

After a hard workout in the gym or on the track, your body must repair damaged tissues using amino acids from protein. Exercise speeds the use of amino acids as fuels, which puts them in short supply during recovery...the time the body repairs and restores itself.

Vanderbilt University Medical Center researchers did a sophisticated study showing that feeding protein (10- 15 grams) and carbs after a endurance exercise increased WHOLE BODY protein synthesis after exercise compared to a placebo. All athletes should eat a high-protein energy bar, protein shake, or a high-protein meal within 30-40 minutes of an intense workout.

So remember, it is SO IMPORTANT to include a post-exercise protein source after each and every one of your workout. It will not only speed up your recovery process, but it will build muscle faster. This is something that definitely works...SO DO IT!!! :)

Medical Science Sports, 34:828-837, 2002.

POST WORKOUT PROTEIN INTAKE SPEEDS TISSUE REPAIR

After a hard workout in a gym or on a track, your body must repair damaged tissues using amino acids from protein. Exercise speeds the use of amino acids as fuels, which puts them in short supply during recovery... the time the body repairs and restores itself. 

Vanderbilt University Medical Center researchers did a sophisticated study showing that feeding protein (10 grams) and carbs after endurance exercise increased whole body protein synthesis after exercise compared to a placebo. All athletes should eat a high-protein energy bar, protein shake, or a high-protein meal within 30-45 minutes of an intense workout. This practice will speed recovery and build muscle faster. 

Your post-workout meal is one of the most important things you must do in order to recover and in order to see the results you are working hard for. If you are not doing this already, be sure to start, you will see an overall increase in recovery, performance, and body change (results achieved). Thanks for checking out my blog article. Have a good day and HAPPY TRAINING AND DON'T FORGET YOUR POST WORKOUT MEAL! :)

Med. Sci. Sports, 34: 828-837, 2002.

A Healthy And Delicious Fruit

One of the best foods you can eat during these summer days, especially the hotter days, is the healthy and delicious fruit- watermelon. But how many know all the true properties that watermelon can do for you? Watermelon has so many healthy properties it's not even funny. :) It is one of those foods that can help you lose weight, replace body fluids, prevent prostate cancer and provide a vital chemical called lycopene that fights free radicals. The body constantly produces free radicals as a normal part of metabolism. The chemicals are highly reactive and can bind with vital molecules in cell membranes, energy centers, and genetic material, triggering disease, genetic damage, inflammation and aging. And right at your fingertips and found in abundance in watermelon is lycopene (15 to 20 milligrams per two-cup serving), one of the most powerful antioxidants in existence.

It has the power to bind with cell-destroying free radicals, rendering them harmless. Watermelon is also high in fiber, Vitamin A, B6 and C, and tastes wonderful, but contains low calories. With low calories- you can eat all you want...it is GOOD FOR YOU! :) Studies have shown, the more you eat, the less fattening food you can eat, so in turn you will end up losing weight. So make sure you eat your watermelon...DO GOOD for your body and give it a delicious and healthy snack.

(Watermelon.org, May 2006)

Your Body Is Beautiful

I want to start this blog post by using a quote from Helen Keller, that was passed along to me from a very special friend of mine. I want to first thank this person from the bottom of my heart for everything they have done and continue to do for me. They are truly an example of what makes a true friend...someone you can count on and who will do the smallest thing to make you feel so special. There are not very many people in this world that carry this genuine and caring spirit, so it is very uplifting when you have someone like this in your life. I feel very lucky and fortunate to have the opportunity to have a friend like this in my life. Soooooo thank you so much for all of your encouraging words, for believing in me as a person and as a trainer, and most importantly for being my friend. I don't want to put this person on the spot BUT they know who they are! Thanks so much! You are truly the best.

"Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, vision cleared, ambition inspired, and success achieved." -Helen Keller

**I can not touch this quote. It hits everything right on the head. It is amazing to really be inspired by words and really put the things you experience in your life in perspective. An amazing feeling when you can OVERCOME!

There are many problems when tackling the issues of nutrition and society. Most people in our society eat too much food and along with that they tend to eat the wrong foods. Many individuals are undernourished, but we can not forget the flip side to this dilemma. There are also a lot of people in our society that do not eat enough food and the foods that they do eat are not good nutritious ones. They too are undernourished. 

Most of the foods we do eat are added with chemicals and additives and are not natural for human consumption, and many have been shown to cause serious health issues.  I can go on and on about the negative sides and facts about nutrition, but the bottom line is what is "your" solution to the problems you face when it comes to nutrition. 

For one, you must begin by thinking positively and become optimistic with your food choices. You must understand that food is fuel for the body. In order for a car to run it needs gas...same concept goes for your body. In order for your body to function and perform, you must be fueling it and choosing the right foods to help it grow strong and be healthy. 

Below is some basic tips and strategies that you can apply to a lifelong nutritional plan. Your diet must provide an optimal mix of PROTEIN, CARBOHYDRATES, FATS, VITAMINS, and MINERALS.

1. Protein is a component of every cell in the body. It is essential in BUILDING, REPAIRING, AND MAINTAINING BONES, MUSCLES, CARTILAGE, SKIN, AND BLOOD.
2. Carbohydrates are the most efficient form of energy for the BODY and BRAIN.
3. Fats are essential for cell membranes, hormones, and prostaglandins. It enables the body to produce HEALTHY HAIR, SKIN, and NAILS. It also serves as a transfer for vitamins A, D, E, and K.
4. Vitamins are an organic chemical compound necessary for growth, metabolism, and health.
5. Minerals are inorganic substances not produced by the body, which are required for proper bodily function.

One rule of thumb from me to you is to not count calories or nutrient ratios. Food consumptions should not become a chore. The best thing you can do is to keep it simple. Try to eat natural, wholesome foods...they will provide you with a perfect blend of essential nutrients. Just like I tell all of my clients, simply eat well-balanced meals and apply commonsense with the choices you make.

Helpful tips to remember:
1. Choose foods in there natural state...come as close to natural as possible.
2. Consume a small meal every couple of hours. By spreading your intake throughout your day, you will maintain a steady supply of energy. You will also keep your METABOLISM working throughout your day.
3. Always listen to your body. Your body will tell you when it needs food, but you must know when to stop eating. Your goal is to not stuff yourself full.
4. Always read food labels. Careful with items that are loaded with chemical ingredients and are impossible to pronounce.
5. Consume water as your primary beverage. Careful with sodas and juices. Fruit juice is high in sugar and often comes from poor quality, highly processed fruit.
6. Avoid all artificial and chemical sweeteners. For example, if you drink coffee, consume it without sweeteners. Sweeteners have been linked to numerous illnesses.
7. Consume natural foods such as fruits, vegetables, beans and legumes, organic whole wheat grains, brown rice, nuts (walnuts, almonds, pecans), chicken and eggs, and beef.

So make a change if you haven't already and really pay attention to what you put in your body. You truly are what you eat. And 80 percent of any change in the body comes from your nutrition. You can spend 18 hours a week in the gym and never make a change. Treat your body as your temple, the place that holds the key to success in health and in life. Respect your body, it will work hard for you if you do the things that are essential to achieve ultimate success. KEEP MOTIVATED AND TELL YOURSELF EVERY DAY....YOU ARE WHAT YOU DO! YOU ARE IMPORTANT. YOUR BODY IS BEAUTIFUL.

Egg White Omelet With Whole Wheat Toast

Ingredients:
*4-6 egg whites (Extra Large)
*1/4 cup fat-free shredded cheese
*chopped veggies, like green peppers, onions, tomatoes
*2 slice whole wheat (or rye) bread

Beat egg whites and pour in pre-heated, Pam sprayed skillet on low to medium heat. Let cook for a couple of minutes, and then add fat-free cheese and vegetables. When egg whites are no longer runny, fold egg over the cheese/veggies and flip. Let cook for another couple of minutes, and then remove from the pan.

Toast 2 slices of bread. Eat plain, or with just a little all-natural fruit spread.

Omelet plus toast makes 1 serving.

Additional Notes: Put the omelet on the toast and eat like a sandwich. All the fat of an egg is in the yolk, but it is also a good source of protein. So you could add one egg yolk to your egg whites, if you like.

Enjoy! :)

Your Action Plan To Nutrition Part 3

You must start your journey to overall health by listening to your body. Your body is the key to everything...it is your temple. It is important that we take a deeper look at what is happening...we must find solutions to heal and to grow into healthy individuals. It is through the concept of wholeness and remembering that everything is connected. It is time to take responsibility for what we put in our mouths each and every day...so we can create and maintain a strong foundation in our bodies. Instead of listening to gimmicks or philosophies on nutrition...listen to your body and your mind.

In Part 1 and Part 2, I discussed the importance to being mentally present and motivated when starting your nutrition action plan. Also, I discussed the understanding of portion sizes and how you must choose a nutrition plan that applies to you as an individual and applies to your fitness goals. Make sure you read Part 1 and Part 2 before you continue on to Action Plan Part 3.

I now want to discuss the food groups that must be present in your nutrition plan. Most of the foods we eat contain a combination of three energy-producing nutrients, also known as macro nutrients- protein, carbohydrates, and fat. These nutrients are responsible for providing the energy necessary for you body's engine to run well, and very essential to your health. Along with these nutrients, your body also needs vitamins, minerals, and water...which will be discussed later.

The first food group I want to discuss is the most versatile player on the nutrient team, PROTEIN...the building blocks for muscle tissue. Its purpose is to build, repair, and maintain your body's tissues, including muscles, skin, and internal organs. Protein helps you digest food and tells the body whether to store food as energy versus fat. It helps you burn calories, keeps you feeling full, and helps your body build muscle and burn fat. It is an interesting path on how the body operates, but know that the body burns more calories digesting protein than it does to process carbohydrates and fat.

Protein is made up of carbon, hydrogen, and oxygen and one more element none of the other nutrients have-nitrogen. Proteins take much longer to digest and are broken down into their smallest components, amino acids. Understand that in order for your body to use the protein you ingest for muscle-building, all necessary amino acids must be present. The body can only produce only some of these amino acids. Amino acids, for the most part, do not stimulate insulin secretion like a simple carbohydrate (piece of fruit or candy bar) would. The others, which are also known as your essential amino acids, must be from the foods we eat.

Protein is supplied by both animal and plant foods, including meat, poultry, fish, eggs, dairy products, legumes, nuts, and grain products. It is important that you concentrate on the proteins that best helps build your muscles. Research has shown that animal protein builds muscle better than soy or vegetable protein does. For example, choose poultry, fish, and lean cuts of beef or pork over tofu and other soy-based products.

It is important that you get enough protein in your daily food intake. A great starting point/average protein intake is about 1 gram of protein per pound of body weight per day- that is about the amount of protein your body can use every day. For example, a 130-pound woman will take in 130 grams of protein in her day. You must understand that exercise frequency and intensity also would play a role in the amount of protein you want to take in. Also, if you are getting ready for a sport event or a fitness/figure/bodybuilding competition you would consume more protein. The average is around 1 gram of protein per pound of body weight per day, but you can increase to 1.5 grams of protein if needed. Special circumstances and situations will allow for an individual to increase to even 2 grams of protein per pound of body weight.

It is also very important to have a well-balanced eating plan and to have a little protein with each meal. When a carbohydrate is eaten in COMBINATION WITH a protein (well-balance), it becomes a new source of energy on a molecular level. This combination allows less glucose to enter the bloodstream, and it is released over a longer duration of time. This then lowers your insulin level so your body can burn the carbohydrate as FUEL as opposed to storing them as fat. Also, by eating a little protein at every meal, you will reduce your cravings for certain foods.

It is crucial that you understand how certain foods work in your body. When you eat sugar or a carbohydrate alone, it raises/spikes your insulin levels, BUT WHAT GOES UP MUST COME DOWN! So when your insulin level drops, it creates a craving for more sugar or carbohydrates for immediate energy because now you are feeling tired and lethargic. But the solution is when you eat a little protein with each meal, it forces the secretion of glucagon (the hormone that stimulates insulin secretion), your insulin level balances out so your body doesn't go through the insulin roller-coaster ride. The END RESULT is a sustained, well-balanced energy level throughout your day.

Also, it has been proven that reducing your carbohydrate intake to a minimum and earthing a high-protein eating plan is too extreme and unrealistic in the long term. So why is the fad of high-protein diets in every fitness magazine and every other commercial? Studies have shown that high-protein diets elicit a certain hormonal response that facilitates rapid weight loss by putting the body into a state of ketosis. Ketosis is an abnormal increase of acidic biochemicals in the blood and urine and a sign that the metabolism is impaired. These acidic biochemicals are produced when there isn't enough glucose in the bloodstream. High levels of ketones make blood abnormally acidic. I don't think any of you would agree that this is a very healthy way of life!

The reason high-protein diets have been so successful is because INITIALLY (key word) many people see rapid weight loss due to the body being shocked into doing this, but they EVENTUALLY (next key word) will hit a plateau. It is important to note that people on high-protein diets cannot sustain this way of eating for longer than three to six months. So then what happens next. The sad thing I have seen is that all the effort they put into a high-protein diet ends up backfiring on them. Most people will go back to their old way of eating, many will end up where they started, while others will take a turn for the worse and put on more weight then they started with.

There are three important factors you must take into consideration with high-protein diets. First, they are hard to maintain. Second, they are typically high in saturated fat, which will EVENTUALLY (same key word) contribute to clogged arteries and an increased risk of heart attacks. And last but not least, there is not enough long-term studies to prove that eating a high-protein diet is safe for you. You must fully understand that a HIGHER-PROTEIN DIET is different from a HIGH-PROTEIN DIET (one that dramatically reduces carbohydrates)- due to long-term studies showing that they have a greater success rate in reducing body fat and maintaining weight loss in the long term.

Through my experience with my own body and as a personal trainer, I believe that a HIGHER-PROTEIN diet works very well for approximately 75% of the population for weight reduction and weight management. It is also important to note that by including a higher-protein in our daily eating plan we feel fuller faster so we ingest less calories per meal. In Part 4 of this Action Plan to Nutrition, I will begin the blog entry by listing and describing the proteins that you want to include in your daily intake, along with the vitamins and nutrients attached to these proteins.

"You need to listen to your body, because your body is listening to you."- Philip C. McGraw
George, M. Body Express. ppgs. 41-43.

Your Action Plan To Nutrition Part 2

"Discover what you want most of all in this world, and set yourself to work on it." -John Homer Miller

"If you do the best you can, you will find, nine times out of ten, that you have done as well as or better than anyone else." -William Feather

Please understand that I will be breaking up THE ACTION PLAN TO NUTRITION into parts (1,2,3,4...). I don't want to overwhelm you with so much information that you end up missing something important. I want you to truly grasp the concept of nutrition and how it is important to have an overall outlook on your nutrition action plan. 

In Part 1, I touched on the factors of mental preparation and assessment along with ways to stay motivated. I want to now discuss the reality of food measurement and calorie-counting. I think that this is a personal choice...some may feel that it is necessary to measure and count everything they consume. While others may find it too time-consuming and will eventually lose interest. Remember, you are in control...you want to use the best strategy that is going to give you the results you want. I believe that you can be very successful in your eating regimen without having to measure every ounce of food you eat. 

The approach I have used for most of my life is by eyeballing my portion sizes and aiming for a certain number of portions from each food group. I have never counted calories, BUT I have kept a food journal. I think that keeping a journal of what you eat and what time you eat can be very helpful. You can keep track of your energy levels, performance, recovery, and weight loss/body fat by documenting your eating plan on a daily basis. In the past, if I woke up feeling tighter around my midsection and my energy was high...I would refer to the days prior to my change and try to follow it in the same fashion. I have found that by keeping a journal and being apart of the fitness industry for a long time, I have been able to pinpoint which foods work for me, when they work for me, and what benefits I get from them these foods. Below I am including a chart that shows you how to measure your food groups without a calculator or a food scale.

1 unit of protein= 1 ounce lean protein (4 ounces = your palm); 7 grams of protein per ounce of protein

1 unit of fat= 1 teaspoon oil or 3 walnuts; 5 grams of fat

1 unit of starchy carbs= half a medium potato (1 "medium" potato = your fist); 15 grams of carbs

1 unit of vegetables = 1 cup vegetables (approximately two palmfuls); 5 grams of carbs

1 unit of fruit= 1 cup strawberries (two palmfuls) or half an apple; 15 grams of carbs

When starting an eating plan, you want to shock your body. Some of you may decide to take out foods that you seem to struggle with such as breads, sweets, pastas, and even alcohol. Others will begin their first two weeks on a detox plan, which is mainly comprised of protein and vegetables. This plan helps to flush out toxins and helps to restart your body. You then begin to bring certain foods back into your plan and your body is able to function and shuttle these nutrients to all the right places. The importance here is that your body begins to use nutrients (that may have been non-existent before the detox) in the correct way, which in turn allows your body to perform better and helps you to lose the proper weight necessary. And then you may have others who decide they will eat a high-carb, low-protein, low-fat eating plan for first two weeks. As much as 75% to 80% of their food choices are carbs...then they will begin a six-week plan, which requires higher protein and fat and lower carbs.

Again, understand how your body operates, consider how intense and how often you workout, and what start-up plan best fits your personal needs and goals. I think it is very important that if you are training intensely 6 days a week for an hour and a half to two hours, that a no-carb to low-carb would not be a smart move to make. PLEASE understand that your body needs carbohydrates to function, for energy, and for performance. You may decide to lower your carbs on the days you take off from workout or on your low-to moderate workout days. You would be amazed on how many carbohydrates I take in and how much my body is able to perform or go the distance because of my carb intake. Or, you may choose to take in your oatmeal, sweet potato, and brown rice at the beginning of your day and then taper into more vegetables and fruits after 2:00 p.m. 

This is your action plan, and that is what is so neat about it. YOU HAVE THE OPPORTUNITY TO DESIGN SOMETHING FOR YOURSELF THAT IS GOING TO BENEFIT YOU IN ALL AREAS OF YOUR WELL-BEING. I think that each person needs to be in control of their own nutrition plan because what may work for me...may not work for you. EVERYONE IS DESIGNED AND BUILT DIFFERENTLY. YOU ARE YOUR OWN PERSONAL MACHINE...BUILD THAT MACHINE STRONG, SO YOU CAN GO ALL THE WAY!

Your Real Fountain Of Youth

So, So, So....We all want to look younger, right? And we all want to feel younger too, right? Well, we must do the right things to do this. Whether to avoid wrinkles, protect you heart, or keep your mind sharp...PROPER EATING IS THE ONLY REAL FOUNTAIN OF YOUTH!

Here is a DID YOU KNOW fact for you..Dutch researchers found that people who took 800 mcg of folic acid every day--the amount in a serving of Total Whole Grain cereal--exhibited memories that were 5 to 8 years younger than those who didn't. WOW, THAT IS AWESOME!

Below is a list of some foods that you want to add to your eating plan because of all the great qualities they have to help you stay and feel young.

1. Sunflower seeds- have the highest natural Vitamin E content of any food around, and no antioxidant is better at fighting off the aging effects of free radicals. Other great sources of vitamin E include Swiss chard, Total cereal, and Propel Fitness Water.
2. Spinach and Beans- Researchers studied the diets of 400 elderly men and women, and found that those who ate the most leafy green vegetables and beans had the fewest wrinkles. The reason? Spinach and beans are full of compounds that help prevent repair wear and tear on your skin cells as you get older.
3. Red Wine and Grape Juice- Besides providing protection from heart attack and stroke, the antioxidants called polyphenols found in grapes can also help keep middle-aged skin from sagging.
4. Sweet Potatoes- Overexposure to the sun is one of the primary reasons people age prematurely. But European researchers recently found that pigments from beta carotene-rich foods like sweet potatoes and carrots can build up your skin, helping to prevent damage from ultraviolet rays.
5. Coffee- One of nature's most potent elixirs, coffee has been shown in numerous studies to retard the aging process, fight off Alzheimer's disease, and enhance short-term memory.

Zinczenko, David. Eat This Not That. Pg. 288.

Be Kind To Fruit

The very least you can do in your life is to figure out what you hope for. And the most you can do is live inside that hope. Not admire it from a distance but live right in it, under its roof." -Barbara Kingsolver

When I was growing up, my mom (a 3rd grade school teacher) made sure that my sister and I were both getting proper nutrition in our daily regimen. She believed in making healthy choices and rewarding us with foods we loved when appropriate. In the morning, she believed in breakfast no matter what (because it gave us energy and it helped with our focus in the classroom)...each breakfast was well-balanced and included some sort of fruit. She packed our lunches and again they were all well-balanced, which also included fruit and a cookie for dessert. Our afterschool snack was always some sort of fruit instead of cookies, candy, or donuts. Or when I would come in from riding my bike, I would say, "Mom, I'm hungry." And she would always answer, "Mija, get a piece of fruit to hold you over until dinner."

I believe that the fruit she had us eat gave us the energy we needed throughout our day, it helped us focus in the classroom, and because fruit has sugar...it tricked our bodies into thinking it was getting the sugar it craved for like a piece of candy or a cookie. I remember after eating my piece of fruit, I didn't have that sugar craving that I had prior to eating the fruit. Moms and especially if they are school teachers always know what is right. She somehow knew that fruit wouldn't give us that crash you experience with candy, cookies, and donuts. Or that hyperness you get when eating too much sugar from twinkies, candy, or cokes.

Now don't get me wrong, I have the sugar tooth in the family and I would always express my feelings of having fruit all the time while my friends were eating ding-dongs. I remember telling my mother it just isn't fair. It didn't matter though because she stuck to her guns and very rarely gave in to me. She knew what she was doing all along, which was building a strong healthy foundation for me and my sister. And that foundation has continued to be strong for both of us as adults. At the time I thought she was being unfair but now I know that she was giving me a special gift. She was having me eat the proper foods that were going to promote a strong, healthy body . She was training the body to be familiar with these foods and to know what to do with these foods, so we would grow up to be healthy.

Many people struggle with their weight as adults because of certain eating habits they had as children BUT I also believe that you can have a healthy foundation later in life. It is never to late to start making the right choices. I am always asked what fruits should I eat or what fruit would be good for me to eat before I workout. Below I have included the right fruits to choose before a workout (preworkout), in the morning, and after a workout (postworkout). I think you will find it very helpful and it will help you make the better choices if you haven't already.

PREWORKOUT
These fruits provide higher fructose than glucose for sustained fuel that won't block fat burning. Eat one or two servings.
1. Pear (1 medium)> Total Sugars-16/Fructose-11/Glucose-5
2. Watermelon (1 wedge)> Total Sugars- 18/Fructose-12/Glucose-6
3. Apple (1 medium)> Total Sugars- 14/Fructose-9/Glucose-5
4. Cantaloupe (1/2 melon)> Total Sugars- 22/Fructose- 12/Glucose-10
5. Grapes (1 cup)> Total Sugars-24/Fructose-13/Glucose-11
6. Strawberries (2 cups)> Total Sugars-14/Fructose-8/Glucose-6
7. Raspberries (2 cups)> Total Sugars-10/Fructose-6/Glucose-4

IN THE MORNING
These fruits provide equal or nearly equal fructose and glucose to restocke liver and muscle glycogen to help halt muscle breakdown. Eat two or three servings.
1. Pineapple (1 cup diced)> Total Sugars-13/Fructose-7/Glucose-6
2. Honeydew melon (1 wedge)> Total Sugars-13/Fructose-7/Glucose-6
3. Orange (1 medium)> Total Sugars-12/Fructose-6/Glucose-6
4. Banana (1 medium)> Total Sugars-18/Fructose-9/Glucose-9
5. Blueberries (1 cup)> Total Sugars-14/Fructose-7/Glucose-7
6. Nectarine (1 medium)> Total Sugars-10/Fructose-5/Glucose-5
7. Kiwi Fruit (2 medium)> Total Sugars-12/Fructose-6/Glucose-6

POSTWORKOUT
These fruits provide more glucose than fructose for restocking muscle glycogen and enhancing muscle growth. The last five fruits from the morning fruit category are also decent choices postworkout, for their ability to fill glycogen stores. Eat one or two servings along with white bread, baked potatoes, or a carb drink.
1. Cherries (1 cup)> Total Sugars-14/Fructose-6/Glucose-8
2. Peach (1 medium)> Total Sugars-8/Fructose-3/Glucose-5

Stop Counting

One of the best pieces of information that I can give you is stop counting your calories. First of all, most people don't have the time or discipline to record every pretzel stick they eat or weigh the three slices of turkey breast they carved. Secondly, all calories are not made equally when it comes to metabolism. Instead, the important thing is to eat the right foods. And if you do this, your body will essentially regulate your caloric intake all by itself.

Some of the problems many people face when they count calories or set a number of calories to take in...is they end up not taking enough calories and their body goes into starvation-survival mode and your metabolism slows down. Please understand that you need enough calories to power you through your workouts. Calories give you the energy to exercise with intensity. It is mostly true that a calorie is a calorie-the difference between eating 1,500 calories of Oreos and eating 1,500 calories of chicken is fairly minimal in terms of actual weight gain. So the most important thing to think about in regards to calories is that leaner bodies need more calories than less lean ones.

Zinczenko, David. Eat Right Every Time Guide. Pg. 61. 
Michaels, Jillian. Making The Cut. Pg. 10, 12.

Foods That Will Ensure Some Serious Shut-Eye

We all know how important it is to get enough sleep each night. Nothing makes it harder to fall asleep than knowing how important it is to sleep. Here is an interesting fact for you...DID YOU KNOW that Harvard scientists found that people who slept for 5 hours or less a night were 32 percent more likely to pack on major extra pounds (33 pounds) that those who dozed a full 7 hours.

Below is a list of snacks that you can try right before bedtime to ensure some serious shut-eye.

1.Nonfat Popcorn- Pop a bag half an hour before bedtime. The carbs will induce your body to create serotonin, a neurochemical that makes you feel relaxed. Skip the butter-fat will slow the process of boosting serotonin levels.

2. Oatmeal with Sliced Banana and Walnuts- Sleep is inspired by the hormone melatonin, but stress or excitement can disrupt melatonin's release. Bring your brain back down to earth by whipping up a bowl of instant oatmeal and topping it with a sliced banana and crushed walnuts, both rich in melatonin.

3. A Handful of Sesame Seeds- These are one of the best natural sources of tryptophan, the sleep-inducing amino acid responsible for all of those post-Thanksgiving turkey comas.

NOT THIS: A Glass of Warm Milk- Forget what your mom told you: This popular remedy for sleeplessness could be making matters worse. The protein in milk boosts alertness. Plus, unless it is skim, the fat in milk slows down digestion and make sleep more fitful.

SECRET WEAPON: Cherry Juice- Researchers at the University of Texas found that tart cherries are one of the best natural sources of melatonin. You can keep the pits off the sheets by drinking juices made with cherry concentrate, they have 10 times the melatonin content of the fruit. Try Knudsen "Just Black Cherry", with 100% cherry juice and no added sugar.

Zinczenko, David. Eat This Not That. Pg. 282.

Stop And Eat

We eat for three main reasons...to provide the energy we consume to stay alive, to build and repair the body, and to enable parts of the body to function efficiently. Energy for INTENSE physical effort comes principally from carbohydrate, which is stored in your liver and in your muscles in the form of glycogen. There are three forms of carbohydrates: natural sugars (fruits and their juices), refined sugars (jam, honey, and soft drinks), and starches (complex carbs and found in foods like potatoes, pasta, and bread.

The other major source of energy is the fat that is stored around the body.  Fat has a higher energy density than carbs, which means that per gram it supplies more fuel: it is estimated that if all the energy stored in the fat reserves of a lean, 150-pound bike rider were there as glycogen, they would weigh about 275 pounds. Most people have enough fat in their bodies to fuel many hours of activity, which means there is no need to eat fat in any great quantity, particularly as any excess carbohydrate or protein is converted to fat and stored for future use.

Proteins play the major role in building up and repairing the body: they are found in meat, fish, eggs, and dairy products, in vegetables such as beans, lentils and peas, and also in carbohydrate-rich foods such as potatoes and bread. In extreme situations, protein is also burned to produce energy.

Vitamins and minerals enable the body's processes to function normally. For example, Vitamin A is important for maintaining healthy skin, helping fight infection and maintaining good eyesight--One source of this vitamin is carrots. Fruits, vegetables, fish, dairy products, meat and eggs are all important sources of various vitamins.

The final element is fluid. The body can function for some time without solid food by running off  stored energy and protein, but without water, a vital part of  all bodily processes, death soon results. A drop in your body water, through sweating, of just two percent will reduce your performance, five percent will cause fatigue and ten percent could be fatal.

Your intake of energy providers is vital if you are not to run out of the "fuel" stored in the muscles and liver. Body repair materials are equally important if you are to rebuild the muscle fibers you break down as you train, and if you are to construct stronger ones, which is the whole point of training.

Fotheringham, W. Cycle Racing. Pg. 52.

Answers You Can Use To Achieve Success

Anything worth having is worth working for

Q: Why is it important to eat more frequently throughout your day (every 2-3 hours/5-6 meals)?
A: You will metabolize your food (burn your fuel) more efficiently and consequently, have increased energy. Also, by combining these meals with exercise, you will raise your metabolism, stoking your machine (body), burning more calories, and reducing your body fat.

Q: Is cutting out fats from my diet essential for weight loss?
A: You must remember that not all fats are bad. Look to the heart-friendly unsaturated fats found in certain vegetables, nuts, flax seed, and fish. Some studies have shown that unsaturated fats may also promote weight loss and are better for your heart.

Q: How bad is alcohol when trying to lose weight or trying to get in good condition?
A: First of all, alcohol is not good for your waistline...a standard mixed drink contains 100 to 250 calories. And many people will eat more when they drink...alcohol makes you crave the foods you are trying to avoid. Next, the body processes alcohol differently from the way it does other carbs. DON'T FORGET ALCOHOL IS A CARB! Alcohol contains 7 calories per gram, compared to 4 calories per gram in most carbs. Your body treats alcohol as a toxin, so your liver processes alcohol calories before all others in an attempt to clean the toxins from your bloodstream. So as other calories wait on line, your body senses a rise in calories and shuttles many of them into your fat cells! UH-OH, NOT GOOD!

Q: Is bread really that bad for you?
A: Bread is filled with empty carbs that spike your blood sugar, sending your body into fat storage mode and increasing your sensations for hunger. BREAD IS EMPTY, WASTED CALORIES. Most types of bread really pack on the calories. For example, most bagels contain more than 400 calories. Now this doesn't mean to take out breads completely. Try to take out breads/crackers for a 2-3 week period and challenge your body...see how your body responds to the no bread plan!

Listen Up Ladies

The most important nutritional considerations for females engaged in sport activity and fitness training is an increased need for energy in the form of carbohydrates, fat, and protein to help fuel the working body. Females tend to be much more concerned about their weight than males...which in turn causes a major problem of inadequate caloric intake. The interesting irony is that female athletes/women who workout are far more likely to achieve the optimal body composition by increasing their intake of the appropriate nutrients than by enforcing unhealthy dietary restrictions.

It is important that as a female you understand that if you don't consume adequate calories to support training, you will constantly battle fatigue during workouts and also be more vulnerable to muscle injuries. Studies also show that it is estimated that two out of every three females who train walk around chronically dehydrated, which is a definite cause for concern since dehydration is the number-one dietary contributing factor to poor performance.

Also, it is common to see the micronutrients calcium and iron lacking in the female athlete's diet, especially when energy intake is suboptimal. First, to improve iron intake, females who train should include more animal protein such as lean beef in her diet. Next, many females who get caught up in the desire to lose weight often reduce their intake of calcium-rich dairy foods such as milk. In order to boost calcium intake, it is recommended that females consume 800-1,200 milligrams per day, female athletes should aim to consume three to four servings of dairy per day.

Please understand that your body is like a car, it needs fuel to run and it needs to be maintained properly. By providing your body with the right nutrients and fueling it at the right time, you will perform better and will feel better. I am a big believer in the more in tune you are with your body and the more you respect your body...the more your body will give you the results you desire. TRAIN HARD AND EAT SMART!

Brown, Kim. (2004). Fueling The Female Athlete. p. 44-45.

Remember What Your Mom Said...Eat Your Breakfast

Everyone knows that breakfast is the most important meal of the day. Breakfast is the meal that gets you ready for your day. Helps you focus, and it gives you the energy you need to get through your day. So if we know all these things, why do we continue to skip the most important meal of the day. Why don't we give our body the fuel it needs to help us get through our day. Keep in mind, that every time you skip breakfast your body has to play catch up for the rest of the day. Not to mention, without breakfast you will have a hard time focusing and will continue to slow down your metabolism. So try to eat breakfast daily...give your body what it needs to start the day. Here are a couple of breakfast recipes that you may want to try.

EGG WHITE VEGGIE SCRAMBLE (SERVES 3)

Cooking spray, olive oil preferred
1 Cup Mixed Bell Peppers (red, green, and yellow), diced
1/2 Medium onion, diced
6 Medium Mushrooms, diced
1 Cup Egg Whites
6 Tablespoons low-fat Cheddar or Monterey Jack Cheese, grated
Salt & Pepper to taste

1. Coat skillet with nonstick cooking spray and place on medium heat.
2. Combine and saute all vegetables until tender, around 3 to 4 minutes.
3. Add eggs and cheese; stir until egg whites are firm.
4. Add salt and pepper to taste. Serve hot.


NUTRITION PER SERVING
Calories: 106
Fat: 2g
Protein: 15g
Sodium: 247mg
Fiber: 2g
Carbohydrate: 7g


BREAKFAST BURRITO (SERVES 2/SERVING SIZE IS 1 BURRITO)
4 Large Egg Whites (or equivalent egg substitute)
1 Tablespoon 1% Low-Fat Milk
1 Teaspoon Chopped Fresh Cilantro
Dash of Coarsely Ground Black Pepper
Cooking Spray
2 Tablespoons Reduced-Fat Shredded Cheddar Cheese, divided in half 2 (8-inch)La Tortilla Factory Low Carb Tortillas, heated
4 Tablespoons chopped, Seeded Tomato, divided in half 2 Tablespoons Bottled Chunky Salsa, divided in half


1. Whisk the first four ingredients (through pepper) in a medium bowl.
2. Coat a medium nonstick skillet with cooking spray and place over medium heat. Add the egg mixture, and stir with a heatproof rubber spatula to scramble.
3. Sprinkle 1 tablespoon cheese down the center of one tortilla; top with half the scrambled egg, 2 tablespoons tomato, and 1 tablespoon salsa.
4. Roll up burrito-style (fold bottom up and sides to center). Repeat with remaining ingredients.

NUTRITION PER SERVING
Calories: 139
Fat: 5g Protein: 
15g
Sodium: 247mg
Fiber: 1g
Carbohydrate: 5g

Michaels, J. Making The Cut. Pgs. 62-63.

Baked Cod With Cheese Recipe

Baked Cod With Cheese

1 pound cod fillets, fresh or frozen
4 tablespoons cheddar cheese, shredded
1. Thaw cod according to package directions.
2. Prepare cod according to package directions.
3. After cod is fully cooked, sprinkle cheese on
cod. Return cod to oven to melt cheese, about
3 to 5 minutes.


Per Serving
Calories 155
Total Fat 5 grams
Saturated fat 3 grams
Cholesterol 65 milligrams
Sodium 160 milligrams

Well-Balanced Eating

Do you crave carbohydrates? Whole grain breads and cereals are thought to aid in making us feel calm and happy because they help speed tryptophan, an amino acid, to the brain. Tryptophan increases the levels of serotonin, that magical chemical that makes us feel good.

That's why every time you go on a diet, you turn into a snarling monster. While several diets extol the virtues of a high-protein, low carbohydrate diet, most nutritionists believe that whole grains and cereals should make up a good portion of our daily meals.

So if you're feeling low, try a diet that is moderate in whole grain breads and cereals. Just avoid the high fat and sugar- and you'll feel better without putting on pounds.

Note From Trainer: Please understand that each meal that you consume must be one that is well-balanced. Many get into eating regimens that contain more protein or low carb and very little veggies. The best advice I can give you is that each meal SHOULD be a well-balanced one. A protein, a carb, and a fruit/veggie. It doesn't get any simpler than that. So give it a try...you will not be sorry! Your mind and your body will be thankful at the end of the day, but most importantly your mind and your body will perform for you and help you to stay on track!

Ryan, M.J. Instant Health and Happiness Boosters. Pg. 185.