How Sweet It's Not

How many of you have those nagging sugar cravings when you are at the movies? Or when you go to the movies, you find yourself not choosing only one item but several? You try hard to look the other way and ignore those little treats that want to be your friends. I want to show you how non-friendly these treats can be for you and your body (not to mention your wallet...prices at the movies are 2x more expensive than purchasing them at Wal-Mart. So all-around these sweets could truly be your worst enemy.But don't worry I won't let you be sucked in to the trap. Now, don't get me wrong, I believe in rewarding the body with one of your favorite treats...notice the key words in the sentence (BELIEVE/REWARDING/ONE).

BELIEVE in yourself and believe in your work ethic. Work hard to burn those calories right off. Believe that you have the power to do anything you want to. Next, REWARDS are effective because they help you stay motivated as well as challenge you. You should want to work hard in order to receive your reward. And finally ONE...Be #1 (however you define that)...be on top of your game, inspire and be positive...do your best at all times...you define it. And of course, when it comes to eating right and splurging once awhile...One of something that is high calorie/fat is better than more of that something.

Below, I want to give you some examples of innocent treats, their calories, and a good backup plan if you overindulge on them.

*Two (2) Twizzlers Twist (60 calories)- Back-Up Plan> 30 minute stroll through the park

*Dots, 1 ounce (95 calories)- Back-Up Plan> 15 minutes on the treadmill; 5% incline at 4 mph

*Large Handful of Skittles (100 calories)- Back-Up Plan> 10 minutes of vigorous push-ups

*Large Soft Drink (450 calories)- Back-Up Plan> Five mile race walk

*Junior Mints, 5-ounce box (595 calories)- Back -Up Plan> 45 minute stair climber workout

*Milk Duds, King-Size Box (900 calories)- Back-Up Plan> Two Step Aerobics Classes

*Hot Buttered Popcorn (1, 650 calories) Back-Up Plan> 16-mile run at 10 mph

So there is the low-down. Just be aware and be careful with the choices you make at the movies theater. It is good to splurge, it keeps your body happy...just don't overindulge. And if you happen to overindulge, burn those calories off! You would be amazed how they may seem so harmless at that moment, but how they can creep into unwanted weight eventually over time. Stay focused, have fun, and Happy Training!

FitnessRx. 2004. Pg.159

To Booze Or Not To Booze

How does alcohol affect us? We all know that alcohol is high in empty calories. Alcohol also causes water loss and dehydration, which leads to losing important minerals such as magnesium, potassium, calcium, and zinc. These minerals are vital to the maintenance of fluid balance, fat metabolism, muscle contraction, and relaxation.

There is one important fact many do not know about alcohol: alcohol releases estrogen into the bloodstream. Not only does estrogen promote fat storage and inhibit muscle growth, but frequent estrogen spikes in the body have been linked to an increased risk of breast cancer.

And last but not least, alcohol abolishes inhibitions, decreases will-power, stimulates appetite, and causes poor judgment.

So my question to you is...DO YOU HAVE THE DISCIPLINE TO NOT DRINK ALCOHOL FOR THE NEXT 30 DAYS? This is my challenge to you. I am not asking for you to stop drinking forever...but just for the next 30 days. Just think how much progress you would make just taking out your alcohol alone. Go For It! Don't Give In!

Michaels, Jillian. Making The Cut. Pg. 31.

Happy Eating

IT IS IMPORTANT TO EAT PLENTY OF FRUITS AND VEGETABLES THROUGHOUT THE DAY. YOU SHOULD THINK ABOUT EATING MORE FRUITS IN THE MORNING, BEFORE NOON, AND AFTER YOU WORKOUT. THEN IN THE AFTERNOON AND EVENING INCLUDE VEGETABLES IN YOUR EATING REGIMEN. YOU WANT TO EAT VEGGIES THAT ARE GREEN AND FRESH. ASPARAGUS, SPINACH, AND GREEN BEANS ARE SOME GOOD CHOICES YOU MAY WANT TO CHOOSE. TRY TO EAT ABOUT FIVE TO SEVEN SERVINGS OF FRUITS AND VEGETABLES DAILY. THEY ARE FILLED WITH VITAMINS AND MINERALS ALONG WITH ANTIOXIDANTS. HAPPY EATING.

Eating The Right Way

"I didn't get here by dreaming about it or thinking about it-I got here by doing it."
-Estee Lauder

Back to the drawing board. Many of us seem to struggle with making the proper decisions that will help us overcome the battle with nutrition. I believe it is important that you become in tune with your body. You must find what works for you and what is going to help you. And like I have said before what works for one person may not necessarily work for another. Just remember to be patient and don't get discouraged if you don't respond to certain foods or tactics the way you should. For some of you, it may become an uphill battle...but don't give up, try another approach. Stay positive and be consistent. Consistency is the key. No one said this would be easy, but I promise you that once you find what works...you will see nothing but positive changes.


 Below, I am including some information that will help you establish proper eating choices and real results in the end.



1. Please, please, please...avoid skipping meals. This is one of the worst things you can do for yourself. Skipping meals will lower your metabolism and will cause you to overeat at other times. Skipping meals will prevent you from performing with intensity during your workouts and will contribute to a lack of energy throughout your day.



2. Watch your serving sizes. This has become one of the main problems with nutrition. Many tend to overeat in one meal, possibly because they haven't eaten enough throughout their day. Their body is starving, which is influencing them to overeat...particularly at dinner time. One example is a serving of meat is comparable to a deck of cards and can be held in the palm of your hand. In the last 10 years, our serving sizes have doubled which is leading to a tremendous increase in weight gain.



3. Think well-balanced! Give your body what it deserves and it will give you back so much more. A balanced eating regimen should include equal balances of grains, vegetables, fruits, milk, meat, and beans. Each meal should be well-balanced containing a protein, a carb, and a fruit or vegetables.



4. Don't forget your whole grains. Did you know that eating more whole grains will help you ward off diabetes and heart disease. Also, whole grains contain high fiber, vitamin and mineral content...things that we tend to lack in our daily intake. Some examples of whole grains are whole-grain breads and cereals.



5. IMPORTANT! One way to reduce blood pressure is to check nutrition labels for sodium content in the foods you eat. There has been a tremendous increase in an individual's sodium intake over the years. When you feel like you need to add seasoning to your food, give herbs, spices, and other seasonings a try...this will give your food a natural flavor without the sodium.



6. BE CAREFUL EVERYONE! Please, do not allow long periods of time between eating. This seems to be another problem amongst people. For instance, someone will eat breakfast at 7a and then have their next meal at 12p...that is 5 down hours that could be crucial to your progress. Try to eat every 3 hours and try to consume three or more healthy meals plus healthy snacks in between.



7. An interesting way to be creative in eating is to make your healthy foods available, visible, and easy to eat. I have found that over the years, making your foods easy to eat will make you more likely to eat right and will promote consistency in your eating regimen. An example of this process is to leave the bananas out on your counter so you can grab one one-on-the go in the morning. Another example (which has always been effective) is to prepare your meals at the beginning of the week (Sunday). Cut up fruits and vegetables and put them in plastic bags for easy snacking.

8. Always include healthy snacks in your daily eating regimen and make sure they are on hand for a quick treat or a pick-me-up. Try to think of snacks as a great way to satisfy hunger.

9. Family is one of the most important aspects of our life. You set examples for your children...they are like sponges (sucking everything in). So what you do and the choices that you make for yourself are important for your children. They look to you for the answers. Get your children involved in proper nutrition early in life. You will be helping them pave their way of life for the rest of their life. Try to keep your children interested in nutrition by making it fun...who knows this approach may even help you stay motivated and consistent. For example, use cookie cutters for sandwich art. Try new and creative ways to help your children understand proper nutrition.

10. Family! Family! Family! Try having regular family meals each day...you must make it a priority, which means everyone eats at the dinner table and everyone eats at the same time. We must go back to old ways of living in order to grab this monster by the horns...smaller serving sizes, family dinners at the table, and being well-balanced.



11. Get Involved! On school nights, involve your kids while packing their lunches for the following day. Have them make a list of the healthy things they would like in their daily meals...get their input and provide the knowledge that is going to help them make right choices. Get them involved in grocery shopping and have them look for the things that they wrote down on their list. This will teach them about the right foods, plus they will feel all grown up because you are allowing them to make decisions for themselves.

Important Tips

Hi. I hope that everyone is training hard, staying active, and overcoming any challenges/obstacles that make come your way. Never give up. It is okay to take a couple of days off and then resume back to where you left off. Remember the body doesn't grow and build when you are working out...it builds and strengthens during the period that you are not working out. Below, I am going to brush upon just a couple of tips you need to really pay attention to.

Tip #1: When you're on a short, intense, goal-oriented fitness regimen, it is crucial that you maintain stable blood sugar levels to prevent energy crashes and appetite cravings that could ultimately throw you off course. The most effective way to do this is to eat every 2-3 hours, without skipping a single meal or a snack.

Tip #2: Stay away from processed and junk foods.
*If it's a nonfood, don't eat it.
* The longer it lasts on the shelf, the worse it is for you.
* Never eat anything with the words hydrogenated or partially hydrogenated oils/fats in the list of ingredients.
* Avoid refined sugars and high-fructose corn syrup (sometimes labeled HFCS) at all costs
*Never eat any food product that has been "enriched."

Tip #3: Make sure that you regulate your sodium and water consumption. Excess sodium can raise your blood pressure and slow down your metabolism. When you eat sodium, the excess sodium is deposited just beneath the skin, where it attracts water, which is retained in your cells. This process will make you look puffy and feel bloated. Another downfall to all this is that when water is retained in your cells, it impedes the fat-burning process and slows down your metabolism. Don't get all worried and uptight about this because sodium is in everything. Just be aware and try to ingest under 1,000 mg a day in order to maximize your body's fat-burning potential and lower your blood pressure.

Tip #4: Have fun. Be happy that you are changing your lifestyle. Do what it takes to be healthy and fit. Smile big and long because the most important thing to know is that Fitness Is Fun...if you let it be.

One Of The Best Things For You

Hi Everyone...welcome to a brand new month. Try to really take yourself to new levels this month. Set up realistic goals and be consistent. Go at your pace and do a little bit everyday to get closer to your goals. Stay active, keep striving, and never give up.

The body is about 72 percent water with some tissue and minerals thrown in for good measure. While water has no calories, it's vital to your survival. It participates in almost all the chemical reactions in your body, it helps cool you, and moves vital fuels and hormones to your muscles and tissues. In short, you're cooked without it. Water also helps fill you up, so it can help fight hunger pangs. The brain triggers thirst and hunger from two different centers, but sometimes satisfying one center will temporarily satisfy the other. When you feel hungry, drink a glass of water and wait a half-hour before eating. Studies show that having a stomach full of water depresses hunger and can help you lose weight. If you're a soft drink lover, substitute plain water and watch the pounds disappear.
http://www.obesity-update.com/, Feb. 5, 2003.

I can not stress this enough. We need water in order to survive and to improve. Also with the increase in temperatures outside, try to keep your body hydrated and not overheated. You support and supply your body with the right stuff, your body will produce the results you want and you will perform at all different levels. Your body is your temple...take care of it! Respect your body and love your body...I promise that it will give you the results you have been striving for. Do the smallest things (like drink more water) and you will see the effect you have been seeking.

ANOTHER FACT

Really Be Careful!

Many people drink beer, wine and mixed drinks. Each gram of alcohol contains 7.5 calories-almost the same content as fat. So drinking alcohol is not good for your waistline. Drinking can also have significant effects on health and exercise training-both good and bad. Some people can metabolize alchohol better than others. Chronic party animals build up enzymes that eliminate alcohol must faster than people who drink occasionally or not at all. Alcoholics have genes that allow them to process alcohol better than other people. Studies show that a night of heavy partying can stop muscle growth in its tracks. However, alcohol has health benefits. Chemicals called phenols found in red wine are thought to protect the body against free radicals-destructive chemicals produced naturally during metabolism. So drinking an occasional glass of red wine or beer is OK. However, heavy drinking is not consistent with a healthy fitness lifestyle. And will prevent you from reaching your goals.

Nutrition, 17:677-678, 2001.

The Bread Solution

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.

In The Beginning And The Final Word On Nutrition

I would like to share this story that was sent to me because I think it is absolutely hilarious. I would also like to personally say, "Thank You" for sending this to me (you know who you are)...you continually make me laugh and I appreciate you for that. I think you and your sense of humor are AWESOME. The QUIETEST of the bunch....always has jokes and funny stories...and continues to amaze me. Keep up the good work...I LOVE IT!

In the beginning God covered the earth with broccoli, cauliflower and spinach, with green, yellow and red vegetables of all kinds so Man and Woman would live long and healthy lives. Then using God's bountiful gifts, Satan created Dairy Ice Cream and Magnums. And Satan said, "You want hot fudge with that? And Man said, "Yes!"And Woman said, "I'll have one too with chocolate chips". And lo, they gained 10 pounds. And God created the healthy yogurt that Woman might keep the figure that Man found so fair. And Satan brought forth white flour from the wheat and sugar from the cane and combined them. And Woman went from size 12 to size 14. So God said, "Try my fresh green salad". And Satan presented Blue Cheese dressing and garlic croutons on the side. And Man and Woman unfastened their belts following the repast. God then said, "I have sent you healthy vegetables and olive oil in which to cook them". And Satan brought forth deep fried coconut king prawns, butter-dipped lobster chunks and chicken fried steak, so big it needed its own platter. And Man's cholesterol went through the roof. Then God brought forth the potato, naturally low in fat and brimming with potassium and good nutrition. Then Satan peeled off the healthy skin and sliced the starchy centre into chips and deep fried them in animal fats adding copious quantities of salt. And Man put on more pounds. God then brought forth running shoes so that his Children might lose those extra pounds. And Satan came forth with a cable T.V. with remote control so Man would not have to toil changing the channels. And Man and Woman laughed and cried before the flickering light and started wearing stretch jogging suits. Then God gave lean beef so that Man might consume fewer calories and still satisfy his appetite. And Satan created McDonalds and the 99p double cheeseburger. Then Satan said, "You want fries with that?" and Man replied, "Yes, And super size 'em". And Satan said, "It is good." And Man and Woman went into cardiac arrest. God sighed ......... and created quadruple by-pass surgery. And then Satan chuckled, and created the National Health Service.

THE FINAL WORD ON NUTRITION
After an exhaustive review of the research literature, here's the final word on nutrition and health:
1. Japanese eat very little fat and suffer fewer heart attacks than us.
2. Mexicans eat a lot of fat and suffer fewer heart attacks than us.
3. Chinese drink very little red wine and suffer fewer heart attacks than us.
4. Italians drink excessive amounts of red wine and suffer fewer heart attacks than us.
5. Germans drink beer and eat lots of sausages and fats and suffer fewer heart attacks than us.

CONCLUSION:
Eat and drink what you like. Speaking English is apparently what kills you.

Your Action Plan To Nutrition Part 4

I want to begin this section by discussing and listing foods that contain what is called COMPLETE PROTEIN-which is, they provide all the amino acids necessary to produce usable protein. Examples of these foods are milk, eggs, meat, fish, and various vegetable products, such as soybeans. You must understand that these foods contain differing amounts of usable protein per weight. For instance, even though a food might contain 10 grams of protein, you body may be able to use only a certain percentage of it- only 7 or 8.5 grams.

The following is a chart that shows the percentage of protein in various foods and what percentage of protein your body is actually able to use for building muscle.

Eggs- 12% Protein by Weight/94% Net Protein Utilization
Milk- 4% Protein by Weight/82% Net Protein Utilization
Fish- 18-25% Protein by Weight/80% Net Protein Utilization
Cheese- 22-36% Protein by Weight/70% Net Protein Utilization
Brown Rice- 8% Protein by Weight/70% Net Protein Utilization
Meat and Fowl- 19-31% Protein by Weight/68% Net Protein Utilization
Soybean Flour- 42% Protein by Weight/61% Net Protein Utilization

For example, an egg contains only 12% protein by weight, but because of the specific balance of amino acids present in the protein, 94 percent of it can be used by your body. And then if you look at soybean flour, 42 percent of it is protein, but the makeup of that protein is such that your body is able to use only 61 percent of it. So it is important that you understand that there is a big difference between how much protein a food contains and how much of that protein you can actually use to build muscle.

I am now going to list good sources of protein and the protein rating of these foods.
Eggs (whole)- 100 (Protein Rating)
Fish- 70
Lean Beef- 69
Cow's Milk- 60
Brown Rice- 57
Soybeans- 47
Whole-grain wheat- 44
Peanuts- 43
Dry Beans- 34

On this list, you can see that the value of whole eggs are given. You want to continue to eat your egg whites but try to include a couple of egg yolks in your scrambled egg dish. The yolk actually contains as much protein as the egg white, as well as the majority of the vitamins and minerals. You also may notice that rice, wheat, and beans give you less usable protein than eggs or fish. The reason for this is that they have some of the essential amino acids that are required for complete protein. But, you could combine two or more sources of this low-quality protein to obtain high-quality complete protein. It is the combination that will give you the right amount of amino acids that you need. Understand that you need to assemble a complete "team" of amino acids, which means that by adding just a small amount of the right food to you your eatin plan you can make a big difference. You will need to be very specific in your food combinations in orer to end up with complete protein.

Below, I am going to give you some recommended protein sources that you want to consider including in your nutrition plan.

Fish- few types of fish are high in fat. Shellfish is low in fat, but high in cholesterol. Salmon and trout are actually beneficial to eat occasionally because of their oils. Canned Tuna packed in water, not oil.
Chicken/Turkey- remove skin, which is high in fat.
Eggs-egg whites are lower in calories, but whole eggs have more protein and are much more nutritious.
Nonfat Milk (instead of low-fat)- non-fat milk is 50 percent protein and 50 percent carbohydrate, whereas about 2% of low-fat milk is fat.
Milk/Egg/Whey Protein Powder- supplementation that I will be discussing later in this action plan. Good source of protein that can be included between your meals and before/after workouts.
Beef- stick to lean cuts...eye of round steak or lean ground beef.
Pork- lean cuts only; avoid pork foods like sausage and bacon.
Cheese-you will need to check a food guide for lower-fat cheese.

Dobbins, B. The New Encyclopedia..ppgs. 706-708; ppgs. 744-745.

Two Nutrition MVPs- Salmon and Spinach

SALMON FLORENTINE

6 ounces center cut salmon steak

Freshly ground black pepper

1 cup packed fresh baby spinach leaves

1/4 cup *Marinara Sauce

1 tablespoon *Red Pepper Almond Pesto

Preheat oven to 400 degrees F.

Season the salmon with pepper.

Heat an ovenproof saute pan and spray with vegetable oil spray. Sear salmon 1-2 minutes per side. Remove pan from heat.

Top the salmon with fresh spinach, Red Pepper Almond Pesto, and Marinara Sauce.

Bake for 8 to 10 minutes or until spinach is wilted.

How Foods Work Together

1) Is it important to have greater energy and vitality? The answer is YES!
2) Do you want to sleep better? The answer is YES!
3) Is it important that your body should heal faster and recuperate faster after a hard training session or week? The answer is YES!
4) Do you want to perform at your highest peak? The answer is YES!

I am including some suggestions on nutrition that you may want to consider. It will be challenging but also worthwhile, especially if you see changes in your energy and your body. It is very important that you understand how your body works...timing and combinations of certain foods can make such a huge difference in weight loss, how your body functions on a daily basis, and just feeling good each and every day. It is crucial that you are not combining the wrong foods at the wrong times, and even though the foods are healthy, they could be cancelling out each other's beneficial effects. So the concept is how foods work together to keep you healthy.

Food Groups:
Group A: Proteins, vegetables, and fats (meat, fish, vegetables, nuts, and oils)
Group B: Carbohydrates (grains, pasta, beans, rice, potato)
Group C: Sweet fruits, fresh cheese (such as cream cheese), and sugar and other sweeteners
Group D: Acidic fruits (citrus, berries, etc.) and sour dairy products (yogurt, buttermilk)
Group E: Sweet dairy products

Rules:
*Foods from Group A combine with each other plus ONE from group B.
*Foods from Group C combine with each other plus ONE from group B.
*Foods from Group B do not combine with each other but combine with Groups A or C.
* Foods from Group D do not combine with each other or any other group. They must be eaten alone.
*Foods from Group E combine with all of Group B and C but none of Group A.

The Big No-Nos:
1) No alcohol. Drink lots of water instead.
2) No dessert. It impedes the absorption of your dinner nutrients.
3) No aged cheeses or vinegar. Aged cheeses have a high fat content. Vinegar is pure acid, which cannot mix with anything else-and you can't eat a meal of vinegar alone.
4) No processed foods, or as few as possible.

Gracie, R. Superfit (2004). p. 209-211.

Ten Eating Tips To Remember

TOP TEN EATING TIPS:
1) Avoid Simple Sugars. They lead to a rise in blood sugar and too high equals faster storage into fat cells.
2) Drink and Drink Water.
3) Get Rest and Don't Eat right before bed. Sleep is when we GROW, not in the gym.
4) Eat for what you are going to do.
5) Don't forget that supplements are only supplements. REAL FOOD is needed to function properly.
6) Don't skip meals. They are part of the chain of building PERMANENT results.
7) Allow one cheat meal per week.
8) Don't beat yourself up if you eat something bad. Don't ruin the whole day if you eat a POP TART for breakfast. Get moving and BURN!
9) Eat with balance and the seek the information that best meets your goals.
10) Divide calories into 5-6 small meals per day, 2 -3 hours apart. FEED YOUR BODY!

Fire In Your Heart And Everything That Comes Along With It

"Each of us has a fire in our hearts for something...find it and keep it lit!"

-Mary Lou Retton

It is so important that you recognize what truly lives inside you and what you are capable of. We all have a desire, a will, a determination to do things in life. I believe in this quote tremendously...we all have that fire and fight in our hearts and in our souls. DON'T EVER doubt what you are capable of or the fire in your heart. You have more to give than you could ever know. Believe in that and cherish for NOW AND ALWAYS!

I want to discuss the importance of maximizing amino acid absorption in this blog entry. You must first understand that protein is broken down to amino acids, mainly in the small intestines and released into the liver circulation (portal circulation). Your gut also regulates the rate of protein absorption. Rapid absorption causes an influx of amino acids into the liver circulation, where they are mainly used as fuel. In general, slower absorption is preferable because more amino acids are used for protein synthesis. Soooooooooo keep in mind that a healthy stomach and intestines are vital to controlling digestion and absorbing nutrients. And of course, remember that combining proteins and carbohydrates optimizes nutrient absorption and promotes anabolic metabolism after weight lifting/exercise.

(International Journal Sports Nutrition Exercise Metabolism, 78: 23-26, 2007)

I hope that each and every one of you has a VERY MERRY CHRISTMAS! I hope that Santa brings you all the X-mas gifts that you deserve. Thank you so much for tuning in to my blog each day and I hope that the information that I provide for you for each blog entry helps you with your health and fitness! Remember, you are important and always trust in your HEART and what exists there! The fire that WANTS to stay lit!