An All-Time Favorite Recipe For A Cold Winter Season

The All-Time Favorite, Turkey Chili, is brought here by popular demand.

1 pound lean ground turkey

1 cup red pepper, coarsely chopped

1 onion, coarsely chopped (3/4 cup)

1 teaspoon paprika

1 teaspoon ground cumin

1/8 teaspoon ground cayenne pepper

1 can (14 1/2 ounces) chopped plum tomatoes in juice

2/3 rib celery, coarsely chopped (2/3 cup)

1 clove garlic, minced

2 teaspoons chili powder

1/2 cup chicken stock or low-fat, low-sodium chicken broth

1 bay leaf

Salt and Pepper to taste

Heat a 3-quart, nonstick saucepan over high heat and coat with cooking spray. Add the turkey and season to taste with the salt and pepper. Cook for 2 to 3 minutes, breaking up the turkey into pieces, until browned all over. Remove to a bowl, and cover with foil to keep warm.

Reduce the heat to low, and add the peppers, onion, celery, and garlic. Cook for 3 to 5 minutes, until the vegetables begin to soften. Add the chili powder, paprika, cumin, and cayenne pepper. Cook, stirring, for 1 minute. Increase the heat to medium, and add the tomatoes, stock, and bay leaf. Bring to a boil over high heat. Reduce the heat to medium-low and simmer for 15 minutes, uncovered.

Add the browned turkey, and simmer for 5 minutes more. Remove and discard the bay leaf before serving.
Makes 4 servings.

For YOU with LOVE!

Kirsch, D. New York Body Plan. ppgs. 206-207.

DID YOU KNOW???

Endurance Training Helps Cells Release Fat
Losing body fat and keeping it off is extremely difficult and only about five percent of dieters are successful after a year. Many studies suggest that the only way you can lose fat permanently is to diet and exercise at the same time. People who only diet usually gain back all the weight they lost and then some. Part of the problem is that fat cells in obese people like to hold onto their fat. French researchers discovered that endurance training made fat cells more responsive to the hormone adrenaline, which made the fat cells release fat into the blood more easily.
Int. J. Obesity, 26: 1371-1378, 2002.

Potassium Accurate Measure of Nutritional Health
Canadian researchers found the urinary potassium is a good measure of the quality of the diet. People with the highest levels of potassium were most likely to eat a well-balanced diet that met the United States Department of Agriculture Nutritional Guidelines. These people were also leaner and had lower blood pressures and resting heart rates. Low potassium levels suggests a diet high in fat and low in fruits and vegetables. Urinary potassium is a simple test that doctors can do in the office or patients can do at home. Good food sources of potassium include sweet potatoes, tomato paste, beets, white beans, yogurt, clams, prune juice, carrots, bananas, soybeans, halibut, and tomatoes.
Paper presented at the American Society of Nephrology annual meeting, Dec. 2006.

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!

Daily Reminders To Proper Nutrition

It is important to understand that in order to get in the best shape you not only have to work hard in the gym, but you MUST have the proper nutrition to fuel the results you are making. You must feed your body the right way, along with learning and developing the necessary eating habits that will promote the best overall results. As a trainer I have seen many people mistakenly think that losing fat is simply a matter of EXERCISING MORE AND EATING LESS. This conception has led many people to a dead end wall...but all this can be resolved by mastering what works for you body, timing, and balance.

I want to begin by discussing the idea of CLOCKING YOUR CARBS. Understand that too many carbs can give you unwanted weight gain and make you fat, but too few carbs for an extended period of time can slow down your metabolism. So this brings in the idea of TIMING! I want to give you a helpful tip that may be useful for you in your daily regimen.
**Consume a large sum of your daily carbohydrates at BREAKFAST AND AFTER TRAINING! Why?
**Eating at least 50 grams of FAST-DIGESTING CARBS first thing in the morning and immediately post-workout hinders training-induced muscle breakdown and keeps CORTISOL, a stress hormone that destroys muscle and slows metabolism, in check.

The next point I want to bring to the table is to MAKE CARBS WORK FOR YOU. First, you must understand that building MUSCLE is the best way to burn FAT in the long run and in order to do this you must make your workouts intense to get the results you want. Next, think about taking in 20 grams of whey protein and 20-40 grams of SLOW-DIGESTING CARBS (from sources such as fruit, sweet potatoes, or brown rice) 30 minutes before you strength train. This will help you power through you workouts with the required intensity. You want to keep your weight loads up and your rest periods short to burn through the PREWORKOUT FUEL!

Also, try to prioritize your SLOW-BURNING CARBS. Slow-digesting carbs consists of beans, whole-grain breads and pastas, oatmeal, brown rice and sweet potatoes. These carbs should constitute the bulk of your daily carbohydrate intake...don't forget that the exceptions being first thing in the morning and immediately after you workout. It is crucial that you understand why slow-digesting carbs are so important...they reduce the effect of insulin, the hormone that initiates both hunger and fat storage. Research confirms that athletes who consume slow-digesting carbs BURN MORE FAT THROUGHOUT THE DAY AS WELL AS DURING EXERCISE!

So take these three tips and make them part of your daily reminder to proper nutrition, and I believe you will begin to see the first-hand changes you have been looking for. Hopefully, all these tips will continue to help you in your journey to proper nutrition and overall health and fitness.

Muscle and Fitness. 2008. pg.100.

The Power Your Body And Mind Have Available

"There is a vitality, a life force, an energy, a quickening that is translated through you into action. And because there is only one of you in all of time, this expression is unique. And if you block it, it will never exist through any other medium and be lost. It is not your business to determine how good it is nor how valuable nor how it compares with other expressions. It is your business to...keep the channel open...Whether you choose to take an art class, keep a journal, record your dreams, dance your story, or live each day from your own creative source, above all else, keep the channel open!" -Martha Graham

Everything is ENERGY. Energy can be defined in a number of ways. Some describe energy as the capacity of a physical system to perform work. Others suggest it is a feeling of possessing such strength and vitality. Energy is your available power...your ambitious drive and effort. YOU ARE ENERGY...it is your strength of expression- the power to impress the mind and arouse your feelings...LIFE AND SPIRIT...YOU! Your energy comes from within and while it is made available for you, you must fuel that energy. To fuel your energy with the power to act effectively you must eat the right foods to give you the strength and vitality for sustained and mental activity. 

The amount of energy contained in any given amount of food is measured in calories. A calorie is a measurement of heat, which is valid because energy production for muscular contraction in the cell is a form of oxidation. It is slow oxidation, of course, but simply another form of the rapid oxidation known as fire. So let's try this again...Calories are a measurement of the amount of heat given off by the "slow burning" of energy in the muscle cells.

Be aware that all of the macro nutrients- protein, carbohydrates, and fat- contain energy, and therefore calories. But one important point you must understand is that they all differ in the amount of calories they have.

For example, 1 gram of protein or 1 gram of carbohydrate= 4 calories
1 gram of fat= 9 calories

And from the example, it is obvious that if you are trying to drop body fat you will minimize the fat in your eating regimen (*this does not mean take it out completely/body still needs fat).
On the flip side, if you are going to hike for days across the mountains, you should carry foods very rich in fat. Fat is more than twice as dense in calories as either protein and carbohydrate.

An interesting fact to keep in mind is that all fats, regardless of type, contain the same amount of food energy. Whether you are talking about olive oil, animal fat, butter, lard, or fats and oils in any other forms, they all contain the same amount of energy- 9 calories per gram.

Your body metabolizes calories in two basic ways: in basal metabolism (the energy it takes to maintain basic life functions) and in physical activity. A fascinating fact is that muscle tissue determines the caloric requirements of the human body. The two reasons is:

1. The more muscle you have, the more calories you consume at rest.

2. The more muscle effort you put out, the more calories are consumed in the process.

The leaner your body mass, the higher your RMR (resting metabolic rate). The formula to calculate this is: RMR= lean body mass (pounds) divided 2.205 x 30.4

An example is a person with a lean body mass of 150 pounds would have an RMR of about 2,100 calories. Keep in mind that other factors influence metabolic rate- age, gender, body type, thyroid function, etc.

Here it is...you have heard me say this time and time again. The number of calories you burn when exercising depends on the kind of activity you are engaged in. The harder you exercise and the more work you do, the more calories you metabolize. Whether you are moving your own body (ex. running) or lifting a barbell, the more you do it and the harder you do it, the more energy it takes. Here are a couple of examples on how this works.

ACTIVITY/CALORIES BURNED PER HOUR

1) Sleeping /72

2) Sitting /72-84

3) Walking (3.5 mph)/336-420

4) Swimming (basic)/360

5) Cycling (10mph)/360-420

6) Jogging (5mph)/600

7) Running (7.5 mph)/900

There is something very interesting about the relationship between walking, jogging, and running. When you go on foot, you burn up about 100 calories per mile (depending, again, on your overall body weight and lean body mass). It doesn't matter if you run or walk. You metabolize the same amount of energy for the same distance because you have done about the same amount of work. The difference is that you burn off the energy much faster when you run than when you walk.

Here it is again...energy expenditure is largely determined by how intense the training is. When you train continuously, going from one set to another, one exercise to another, with very little rest, you burn considerable calories over the one and a half or two hours of your workout. Also, when you train on a split schedule (two-a-days/two workouts a day), you burn up that much more energy.

WARNING!!!!

There is no such thing as a free lunch. When you subject your body to various kinds of artificial stimulation, you may get short-term results, but there is an inevitable letdown and your overall performance ability is damaged over time. One doctor suggests that some examples are:

1) Adrenaline

2) Alcohol

3) Alkalis

4) Amphetamines

5) Caffeine

6) Cocaine

7) Coramine (nikethamide)

8) Lecithin

9) Sulfa drugs

There is nothing wrong with a couple cups of coffee or an energy drink before training, but a handful of caffeine pills is just going to make you climb walls and possibly injure yourself during your training. Keep in mind that in order to develop the optimum physique, you need to be in an optimum state of health.

Schwarzenegger, A. The New Encyclopedia...Pgs. 722-725.

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!

Tips To A Lean Body

I can not stress enough that it is important to have a variety of methods in your fitness plan to increase strength, performance, weight loss, and decrease in body fat. You can't just pick one method and hope to increase all aspects of proper fitness. By adding new concepts and variety to your foundation, your body will become stronger and faster. You will also accelerate your fat-burning and keep your body from getting used to one particular approach...also known as hitting a plateau.

It is so essential that you make a commitment to fitness. You must treat fitness as a lifestyle...by doing this you will be able to control unwanted pounds and keep your body fat from sky-rocketing into outrageous numbers. You must get your mind right and mentally prepare yourself to do everything to accomplish your goals.

You must make the right decisions to overcome temptations and to stay on track. Below, I am giving you tips and strategies that will help decrease your body fat. Each strategy/tip will be separated in weeks.

Week One- The goal here is to cut your carb intake in half. We all know that when carbohydrate intake is lowered, the body turns to fat for energy. So in order to start shredding some fat, you want to cut your carbs by half. This process not only reduces calories, but it also helps control insulin, the hormone released with carb consumption that can increase your appetite. So for example, you are going to halve your carb portion sizes at each meal. Instead of having 1 cup of brown rice, you are going to have 1/2 cup of brown rice. Instead of having a medium plate of whole-wheat pasta, have a small plate. In this process, you'll burn fat and your desire to eat should also subside. Now remember, following a low-carb diet for too long can backfire for many, decreasing leptin levels and slowing down your metabolism. So cut your carbs in half for five days ONLY, you will then return to your regular portions after five days and will have a new strategy to begin. Introducing carbs back into your eating regimen after this kind of drastic reduction, kicks up leptin levels and metabolism. One of the most important findings is that when the body comes out of a brief, modified lower-carb diet, it becomes more efficient at storing carbohydrates as muscle glycogen. This process is the key for pushing through your workouts with a certain type of intensity you need to elicit strength, power, and endurance. Glycogen not only powers your training but acts as an anabolic stimulus, allowing the body to retain muscle even as you attempt to drop extra pounds. Another purpose is that it pulls water into the muscles with it, keep the muscles hydrated and strong. You also want to drop all carbohydrates from your final meal of the day-every day- to slash calories. When you go to bed with a lower blood sugar-level as a result of avoiding carbs in your last meal, the body is more willing to increase its production of growth hormone, which accelerates fat loss by mildly increasing the metabolism and boosting muscle growth. Muscle & Fitness. 2007. Pg.162.

Stay focused and have a good week one. We CAN DO anything we set our mind to.

Some Of The Best Fat-Fighting Foods

"Success consists of a series of little daily victories." -Laddie F. Hutar
1. Apples, especially the skin, contain pectin, a soluble fiber that serves as nature's own appetite suppressant.
2. Beans, such as chickpeas and mature kidney or lima beans, have a high fiber content, making you feel full for longer and helping you eating less overall.
3. Eating three or four servings of low-fat dairy products a day enhances weight-loss efforts.
4. Muscles are 70 percent water, and muscles burn fat. A German study showed that drinking water raises your metabolic rate by 30 percent.
5. Eating nuts and seeds are important for leaning down. Nuts and seeds have sufficient fat-fighting amounts of protein and fiber when eaten in moderation.
6. Medium-chain fatty acids, the type of fat in coconut and palm kernel oils, take more calories to digest than the oils themselves provide.
7. Prepare a bowl of oatmeal as a quick and easy way to get cholesterol-fighting, fat-burning fiber.
And last but not least...WAKE UP WITH JOY IN YOUR HEART.

Head Back To The Nutrition Drawing Board

One of the big questions I often hear is, "Do calories really cause you to gain weight?" Or, "how many calories should I be consuming?" Many studies have shown that if you consume calories and don't burn them for energy, you will store them as fat, which is a true statement. But you must consider the fact that an abundance of insulin is also a factor in fat storage, no matter how many calories you are eating. So the solution would be to keep calories and insulin in a healthy range that will allow you body to burn fat as energy. So for every meal and snack, think low-fat protein first, low-sugar carbohydrates second, high-fiber carbohydrates third, and small amounts of healthy fat to complete it.

Another suggestion on the drawing board, is do not skip on carbohydrates. Its primary function is to serve as a fuel source for the body. Restrictions of carbohydrates can be counterproductive and may not provide you with enough energy. Another interesting function is its role in maintaining immune function, if you are on a low carb diet you may be more susceptible to colds and other infections. Choose the right carbohydrates at the right time...consume high-glycemic carbs called simple sugars during and immediately after workout. Examples of simple sugars are fructose and sucrose. And make sure you are eating unrefined complex carbs for the rest of your day. Examples of these carbs are wheat, brown rice, and other grains.

So in order to perform better, to see your body composition change, and increase your immune function, you must take in the right amount of calories and carbs for you goals and for your individual body makeup. Tomorrow, I will include an example of a nutrition action plan that will help you stay on track and help guide you through the road to healthy eating!

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.