The mere sound of the word FAT sends a surge of anxiety through the minds of millions. Why is that? Well, aside from not wanting the increase in body size and bulges in places we do not want, there is the number one killer in America that claims the lives of thousands each year. That would be Heart Disease, Stroke, several types of Cancers, Type 2 Diabetes and a host of other over consumption of fat related issues.
OK, we know that unhealthy fats increase cholesterol levels, which is a known risk factor for heart disease. But we also know that not all fats are created equal. We do need certain types of fats to keep healthy, increase energy and maintain healthy skin and hair. Fat is important in a well balanced diet and should remain a part of your nutritional plan.
When you go to your doctor to have your cholesterol levels checked, and I do recommend that everyone do this before starting a new fitness and nutritional regimen, there are three important levels that should be checked in your blood workup. They are your Triglycerides, LDL and HDL levels. Triglycerides are the major form of fat. A triglyceride consists of three molecules of fatty acid combined with a molecule of the alcohol glycerol. Triglycerides serve as the backbone of many types of lipids (fats). Triglycerides come from the food we eat as well as from being produced by the body. LDL stands for low-density lipoprotein, this is the unhealthy cholesterol. HDL stands for high-density lipoprotein, this is the healthy cholesterol.
Now that you have some understanding of good and bad fat, lets discuss where the sources of these fats come from so we know which foods to eat and which foods to avoid. Unsaturated Fats are considered healthy fats because they contain Essential Fatty Acids that the body cannot produce on it's own. Those EFAs also lower LDL cholesterol levels and are rich in antioxidents which protect against cancer and heart disease. They can be found mainly in plant and some seafood sources. They are liquid at room temperature. Unsaturated fats are broken down into two categories, monounsaturated and polyunsaturated, these types of fats are essential. In order to get these healthy fats we need to consume them in the food we eat. This type of fat helps to keep our arteries flexible and can prevent sticky plaque from forming in the arteries which leads to Atherosclerosis and heart attacks. Healthy unsaturated fats can also be found in olive oil, flaxseed oil, some soy products, olives, nuts (like raw walnuts and almonds), seeds, natural nut butters, avocados, salmon, tuna, sardines and other coldwater fish. The ever important Omega-3 and Omega-6 polyunsaturated fats are also found in many of these same sources. The Omega 3 and 6 fatty acids help reduce appetite, elevate mood, decrease inflammation, increase energy and mental clarity. I recommend 30 to 50 grams of healthy fat per day.
On to the bad fats. They have names like Saturated fat and Trans fat or Trans Fatty Acids and are used as a preservative in a process called hydrogenation where soybean or vegetable oils are heated and hydrogen is added along with a metal catalyst like cobalt or nickel which alters the chemical composition in order to make it a solid and renders it useless and toxic to the human body. Sounds lovely doesn't it? Anyway, Trans fats have 15 times more risk for causing heart disease than even Saturated fats do. Some of the sources for Saturated fats are pork, beef, dairy products like cheese, palm kernel and coconut oils. If you can't imagine never eating animal products again, then choose low fat dairy products and extra lean cuts of beef, turkey and poultry. Food for thought: One 12 oz steak comes with a whopping 75 grams of Saturated fat, while one portion of skinless chicken breasts has only 2 grams of Saturated fat. One gram of fat is equal to 9 calories.
This is where learning to read the “Nutrition Facts” labels on the food you buy is going to come in handy for controlling the amount and type of fat you are putting into your body.
Remember if you do not want to spend your life trying to find ways to burn off that excess fat, then do not eat it in the first place. But if it is already too late for that then it is time to call me.
Saturday
Wednesday
PRE/POST NATAL FITNESS
Many pregnant women choose to participate regularly in some type of fitness program. The training of the pregnant client presents a unique challenge, as it not only involves the health and safety of the woman, but her baby as well. Fitness trainers must become familiar with the physiological needs of the pregnant woman in order to properly design a healthy fitness program for her.
It is common for expectant women to experience fatigue and nausea during the first trimester, therefore alterations in the program have to be made periodically. Some of the other discomforts that also may occur are back pain and/or sciatica (pain radiating down the leg stemming from the sciatic nerve). These types of symptoms are felt usually in the second and third trimester.
Physiological changes in pregnancy affect nearly every system of the body: musculoskeletal, endocrine, cardiorespiratory and metabolic systems.
It is accepted that exercise is beneficial for the healthy pregnant woman. There has been substantial research on the effects of exercise during pregnancy. This research has shown that women who actively engage in exercise have a more comfortable pregnancy and a shorter labor. Women who exercise regularly, prior to and during the first and second trimester, feel better in the third trimester and have less exertion during labor.
Another very important issue for the pregnant woman to remember is weight gain during her approximate 40 week gestational period. You often hear pregnant women say things like “I am eating for two now”. She need only add 10% more calories than normal or eat for 1.1 instead of eating for 2. Eating for two is usually why post pregnancy baby weight is so difficult to lose.
Exercise can still be a fun part of your everyday life. There are simple ways to get 30 minutes a day of activity. It does not have to be a solid 30 minutes of activity, you can break it down to three 10 minute sessions. Daily walks are a good start if you decide to start an exercise program after becoming pregnant. Always check with your obstetrician before starting any exercise program. If your doctor feels you are a good candidate for exercise during your pregnancy, then contact a fitness trainer that works with pre/post natal fitness so that a safe and effective exercise program can be designed for you. When done correctly, exercise is a wonderful benefit for both mother and baby.
It is common for expectant women to experience fatigue and nausea during the first trimester, therefore alterations in the program have to be made periodically. Some of the other discomforts that also may occur are back pain and/or sciatica (pain radiating down the leg stemming from the sciatic nerve). These types of symptoms are felt usually in the second and third trimester.
Physiological changes in pregnancy affect nearly every system of the body: musculoskeletal, endocrine, cardiorespiratory and metabolic systems.
It is accepted that exercise is beneficial for the healthy pregnant woman. There has been substantial research on the effects of exercise during pregnancy. This research has shown that women who actively engage in exercise have a more comfortable pregnancy and a shorter labor. Women who exercise regularly, prior to and during the first and second trimester, feel better in the third trimester and have less exertion during labor.
Another very important issue for the pregnant woman to remember is weight gain during her approximate 40 week gestational period. You often hear pregnant women say things like “I am eating for two now”. She need only add 10% more calories than normal or eat for 1.1 instead of eating for 2. Eating for two is usually why post pregnancy baby weight is so difficult to lose.
Exercise can still be a fun part of your everyday life. There are simple ways to get 30 minutes a day of activity. It does not have to be a solid 30 minutes of activity, you can break it down to three 10 minute sessions. Daily walks are a good start if you decide to start an exercise program after becoming pregnant. Always check with your obstetrician before starting any exercise program. If your doctor feels you are a good candidate for exercise during your pregnancy, then contact a fitness trainer that works with pre/post natal fitness so that a safe and effective exercise program can be designed for you. When done correctly, exercise is a wonderful benefit for both mother and baby.
Sunday
FACTS ABOUT CARDIO
Since the heart is a muscle it can become stronger and larger through exercise that progressively increases the bodies demand for oxygen. This type of exercise is called aerobic exercise. Aerobic exercise requires a constant and adequate supply of oxygen. The respiratory and cardiovascular systems transport the oxygen. There is another term called anaerobic which is the bodies ability to produce energy by metabolizing carbohydrates in the absence of oxygen. Cardiovascular training is simply training that involves and places a stress on the cardiovascular and respiratory system. Example activities would be, walking or running on a treadmill, playing basketball and even weight training. Cardiovascular exercise can also be used as a warm up to prepare the body for physical activity and as a cool down to transition the body back from exercise to a steady state of rest.
Performing cardiovascular exercise as a part of your weekly exercise routine has such benefits as decreased daily fatigue, anxiety, depression, coronary artery disease, cholesterol levels, hypertension, type 2 diabetes, some cancers, osteoporosis and obesity. Cardiovascular exercise increases work, recreational and sports performance, sense of well being, glucose tolerance and immunity. With regular exercise, the body increases its output of blood and blood volume increases, which allows more blood to get to the cells. The result is a greater flow of oxygen to a greater number of cells throughout the body, which helps the muscle cells and the cardiovascular system work more efficiently.
When the goal is body fat reduction, the key is to focus on burning calories, not burning fat. There is still a popular trend of thinking that there is a magical “fat burning zone” for cardio exercise, however body fat reduction can only take place when there is more energy burned than consumed. This also is known as the “Law of Thermodynamics”. Oxygen allows fat and glucose to be burned as fuel. This produces waste products of carbon dioxide and water. You can think of it like a car burning gasoline, with the body's exhaust being carbon dioxide and water.
An important tip to remember is when starting a cardiovascular training program for the first time it is wise to obtain a certified fitness trainer who can design the proper program for your specific fitness level. A program designed by a qualified trainer can save you from injury and over training and monitor the proper heart rate training zones for your particular level of cardiovascular fitness.
Performing cardiovascular exercise as a part of your weekly exercise routine has such benefits as decreased daily fatigue, anxiety, depression, coronary artery disease, cholesterol levels, hypertension, type 2 diabetes, some cancers, osteoporosis and obesity. Cardiovascular exercise increases work, recreational and sports performance, sense of well being, glucose tolerance and immunity. With regular exercise, the body increases its output of blood and blood volume increases, which allows more blood to get to the cells. The result is a greater flow of oxygen to a greater number of cells throughout the body, which helps the muscle cells and the cardiovascular system work more efficiently.
When the goal is body fat reduction, the key is to focus on burning calories, not burning fat. There is still a popular trend of thinking that there is a magical “fat burning zone” for cardio exercise, however body fat reduction can only take place when there is more energy burned than consumed. This also is known as the “Law of Thermodynamics”. Oxygen allows fat and glucose to be burned as fuel. This produces waste products of carbon dioxide and water. You can think of it like a car burning gasoline, with the body's exhaust being carbon dioxide and water.
An important tip to remember is when starting a cardiovascular training program for the first time it is wise to obtain a certified fitness trainer who can design the proper program for your specific fitness level. A program designed by a qualified trainer can save you from injury and over training and monitor the proper heart rate training zones for your particular level of cardiovascular fitness.
GOOD CARBS vs BAD CARBS
The important thing to remember about carbs is, all carbs are not created equal. There are actually two different kinds of carbs. I like the terms, Fast carbs and Slow carbs. The difference between the two is how quickly they are converted to sugar in the body. The quicker they are converted to sugar the quicker they are likely to spike your insulin levels and switch your body into fat storing mode. Fast carbs convert to sugar quickly while Slow carbs convert much more slowly. Slow carbs tend to have lots of fiber and other nutrients that slow down their conversion to sugar. Fast carbs, because they are converted very quickly, sometimes instantaneously, into glucose in the body they have the greatest potential to spike insulin levels. Fast carbs don't have to be bad and you can still eat them. You just have to learn to eat them in the right way. Proteins, Fast carbs and Slow carbs eaten in the right combinations and proportions will actually slow down the conversion of carbs to blood sugar and keep insulin levels low, therefore switching your body into fat burning mode.
What is the definition of a Carbohydrate?
Carbohydrates are compounds containing carbon, hydrogen and oxygen.
Carbs are a chief source of energy for all body functions and muscular exertion. The body needs carbs because they are the perfect and preferred form of energy. Parts of the central nervous system rely exclusively on carbs and they efficiently burn and utilize fat and protein. Always have some carbs in your morning breakfast to get your brain functioning. That is one very important reason for kids to have a good breakfast with some carbs and protien before school. Kids who eat breakfast always do better in school. Always have a combination of carbs and protein with each meal and snacks. Carbohydrates should typically be between 50 and 70 percent of total caloric intake. Make sure you are getting enough and lots of the right kinds and remember good sources of carbs also provide dietary fiber. Higher intakes of dietary fiber are associated with lower incidence of heart disease and certain types of cancer. In addition, fiber provides many other benefits like satiety, intestinal health and regulation of the body's absorption of glucose.
- Examples of Fast carbs are foods like potatoes, rice, breads, pasta, sweets, and foods high in sugar and processed white flour.
- Examples of Slow carbs are foods high in fiber like greens, beans, berries and other fibrous veggies.
What is the definition of a Carbohydrate?
Carbohydrates are compounds containing carbon, hydrogen and oxygen.
Carbs are a chief source of energy for all body functions and muscular exertion. The body needs carbs because they are the perfect and preferred form of energy. Parts of the central nervous system rely exclusively on carbs and they efficiently burn and utilize fat and protein. Always have some carbs in your morning breakfast to get your brain functioning. That is one very important reason for kids to have a good breakfast with some carbs and protien before school. Kids who eat breakfast always do better in school. Always have a combination of carbs and protein with each meal and snacks. Carbohydrates should typically be between 50 and 70 percent of total caloric intake. Make sure you are getting enough and lots of the right kinds and remember good sources of carbs also provide dietary fiber. Higher intakes of dietary fiber are associated with lower incidence of heart disease and certain types of cancer. In addition, fiber provides many other benefits like satiety, intestinal health and regulation of the body's absorption of glucose.
WHY IS STRETCHING SO IMPORTANT?
Today's society is plagued by postural imbalances primarily due to sedentary lifestyles caused mostly by advancements in technology. A high percentage of people today are spending a lot of time in office related jobs, which requires them to sit for long periods of time. More than ever before flexibility training has become a key component in decreasing muscle imbalances and joint instability which in turn decreases the chances for overuse injuries. Without flexibility training, it may not be possible for you to reach your fitness goals without getting an injury. It is important to make sure your fitness trainer integrates flexibility training in your personal fitness program.
What Is Flexibility?
Flexibility is the ability to move joints and muscles through their full range of motion. As you become more flexible, you will find it easier to reach things on high shelves, to stoop or squat down, or perhaps to tie your shoes. You will also have a better sense of balance and coordination. To stay flexible, you need to stretch all of your major muscles. These include the muscles of your arms, back, hips, front and back of your thighs, and calves. Try to stretch for 10 to 12 minutes a day, after a brief warm-up. Do some stretches first thing in the morning, take a stretch break instead of a coffee break, or stretch in the office for a few minutes. Stand up from your desk and stretch your legs, chest and arms for five to ten minutes for every hour of sitting. Or participate in activities that include stretching, such as dance, martial arts, tai chi, or yoga. Yoga is my personal favorite. Yoga increases flexibility, lubrication of the joints, ligaments and tendons. Other wonderful benefits of yoga are complete flushing out of toxins and excellent muscle toning. In fact yoga equals meditation because both work together in achieving unity of the mind, body and spirit- a state of eternal bliss.
What Is Flexibility?
Flexibility is the ability to move joints and muscles through their full range of motion. As you become more flexible, you will find it easier to reach things on high shelves, to stoop or squat down, or perhaps to tie your shoes. You will also have a better sense of balance and coordination. To stay flexible, you need to stretch all of your major muscles. These include the muscles of your arms, back, hips, front and back of your thighs, and calves. Try to stretch for 10 to 12 minutes a day, after a brief warm-up. Do some stretches first thing in the morning, take a stretch break instead of a coffee break, or stretch in the office for a few minutes. Stand up from your desk and stretch your legs, chest and arms for five to ten minutes for every hour of sitting. Or participate in activities that include stretching, such as dance, martial arts, tai chi, or yoga. Yoga is my personal favorite. Yoga increases flexibility, lubrication of the joints, ligaments and tendons. Other wonderful benefits of yoga are complete flushing out of toxins and excellent muscle toning. In fact yoga equals meditation because both work together in achieving unity of the mind, body and spirit- a state of eternal bliss.
HOW TO DEAL WITH HOLIDAY MEALS
Do not go to Thanksgiving or Christmas dinner hungry: We often eat faster and more when we are hungry, therefore eat a wholesome breakfast and lunch on those days as you would any other day to avoid overeating at dinner time.
- Have a plan: When you get to the party, start with a glass of water or a club soda with a splash of lemon juice. Alcohol enhances hunger, so if you reach for the alcoholic beverage first you are likely to eat more than you should. Once you have had a few appetizers then start alternating an alcoholic beverage with a glass of water. Not only will you cut out additional calories in your beverage, but you are less likely to overeat.
- Thanksgiving or Christmas dinner is not an all-you-can-eat buffet: Fill your plate half with vegetables, one quarter with a lean meat and the rest with a starch of your choice. Eat slowly and stop when you are full.
- Turkey - go skinless: Choose your 4-5oz turkey portion skinless to slash away some fat. Save your appetite for the side dishes and desserts.
- Side Dishes - watch your portion size: Go for smaller portions. Go for the vegetables. This way you can sample all the different foods. Moderation is always the key.
- Make a conscious choice to limit high fat items: high fat food items can be found in fried and creamy dishes as well as cheese-filled casseroles in a traditional Thanksgiving or Christmas meal . For instance, mashed potatoes are usually made with butter and milk; green bean casseroles are often prepared with cream of mushroom soup, cheese and milk and topped with fried onions; candied yams are loaded with cream, sugar and marshmallows. If you cannot control the ingredients that go in to a dish, simply limit yourself to a smaller helping size. Again moderation is the key.
- Drink plenty of water: alcohol and coffee can dehydrate your body. Drink calorie-free water to help fill up your stomach and keep you hydrated.
- If you are preparing the meal: Substitute high fat ingredients with lower fat or non fat ingredients. Use simple ingredients and stay as close to fresh and organic as possible. I find it actually easier and less stressful to prepare food this way. For example: The traditional recipe for sweet potatoes is usually (as I mentioned above) loaded with cream, sugar and marshmallows etc. Sweet potatoes without all of those ingredients are actually great on their own. They have their own natural sweetness and many health benefits too. My brother has a special fondness for the way I prepare my sweet potatoes because they taste great and the calories are kept to a minimum. I would give you the recipe but I don't write them down. I cook on the fly making it up as I go along. All I can tell you is there is a few extra ingredients I use for my Holiday Mash Sweet Taters, extra virgin olive oil or Earth Balance Butter, grade B organic maple syrup or molasses, cinnamon and no salt seasonings. All in small amounts of course.
- Exercise: Go for a 30-45 minute walk before eating your meal to burn off a few extra calories. A brisk walk will help to keep your metabolism up and the feelings of guilt away.
Happy Healthy Holidays Everybody!
RESIST THE RESISTANCE TO RESISTANCE TRAINING
I truly believe that resistance training is the fountain of youth and I think Jack LaLanne is a good example of that. “The Godfather of Fitness” is 95 years old and still does resistance training every morning. I can only hope I am still weight training at that age and have the energy he still has. It is actually a life long goal I have set for myself, to be physically fit in to my 90's. You can do it too, it is NEVER to late to start some form of resistance training and it may save your life.
Resistance exercise is defined as any movement where your body exerts a force against some kind of resistance, i.e. lifting weights, pulling against rubber resistance bands or even working against your own body weight (push-ups, pull-ups, squats, lunges, etc.) It is primarily used to develop the strength and size of skeletal muscles. You need your resistance training to increase your lean muscle tissue, which helps boost your metabolism and burn fat. Whether the goal is to increase muscle mass, develop better athletic performance or reduce body fat, the use of resistance training is an important component of any program.
Here are some other additional benefits of resistance training besides strengthening the muscular and skeletal systems. Bone density improves, quality of sleep and mood improves, helps relieve depression, blood circulation improves, balance and coordination, improves posture, improves joint stability making everyday activities easier especially as we get older. Resistance training also aids in the prevention of many of the diseases that plague this country such as Type 2 diabetes, heart disease and certain cancers.
Now on to a couple of “Myth Busters”.
Here is a question I am often asked by my female clients, “If I do resistance training or lift weights will I develop big bulky muscles?” I understand their concern but the fact of the matter is, it is not possible for a woman to develop body builder type muscles by doing moderate resistance training. First of all, women lack the necessary amount of testosterone to develop over sized muscles. You would have to train like a competitive body builder does, like eat excessive amounts of calories, lift heavy weights twice daily, and take some sort of muscle enhancing supplements.
People also tell me another reason they resist resistance training is because of boredom or just not knowing how to do the exercises. Well, there are several solutions to that! One solution is to take a fun exercise class that incorporates resistance training, such as circuit training or a body pump class where you get in cardio and resistance at the same time. Another is to work one on one with a personal trainer who can show you how to do the exercises correctly and keep your routine interesting and constantly changing so there is no time for boredom or plateaus.
What you are most likely to gain from resistance training is shapely sexy arms, legs and shoulders to name a few and an increase in fat burning potential. Good luck, get going and I will see you at the gym.
“People don't die of old age, they die of inactivity”. Jack LaLanne
Resistance exercise is defined as any movement where your body exerts a force against some kind of resistance, i.e. lifting weights, pulling against rubber resistance bands or even working against your own body weight (push-ups, pull-ups, squats, lunges, etc.) It is primarily used to develop the strength and size of skeletal muscles. You need your resistance training to increase your lean muscle tissue, which helps boost your metabolism and burn fat. Whether the goal is to increase muscle mass, develop better athletic performance or reduce body fat, the use of resistance training is an important component of any program.
Here are some other additional benefits of resistance training besides strengthening the muscular and skeletal systems. Bone density improves, quality of sleep and mood improves, helps relieve depression, blood circulation improves, balance and coordination, improves posture, improves joint stability making everyday activities easier especially as we get older. Resistance training also aids in the prevention of many of the diseases that plague this country such as Type 2 diabetes, heart disease and certain cancers.
Now on to a couple of “Myth Busters”.
Here is a question I am often asked by my female clients, “If I do resistance training or lift weights will I develop big bulky muscles?” I understand their concern but the fact of the matter is, it is not possible for a woman to develop body builder type muscles by doing moderate resistance training. First of all, women lack the necessary amount of testosterone to develop over sized muscles. You would have to train like a competitive body builder does, like eat excessive amounts of calories, lift heavy weights twice daily, and take some sort of muscle enhancing supplements.
People also tell me another reason they resist resistance training is because of boredom or just not knowing how to do the exercises. Well, there are several solutions to that! One solution is to take a fun exercise class that incorporates resistance training, such as circuit training or a body pump class where you get in cardio and resistance at the same time. Another is to work one on one with a personal trainer who can show you how to do the exercises correctly and keep your routine interesting and constantly changing so there is no time for boredom or plateaus.
What you are most likely to gain from resistance training is shapely sexy arms, legs and shoulders to name a few and an increase in fat burning potential. Good luck, get going and I will see you at the gym.
“People don't die of old age, they die of inactivity”. Jack LaLanne
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