Did you know that snacking in between meals is actually good for you? Here is a list of snacks to either keep on hand or take with you to work or just when you are on the go. Remember one of the keys to weight loss and a happy body is to eat every 3 hours starting with breakfast.
Apple
Banana
Pear
Peach
Grapes
Plum
Orange
Berries
Watermelon
Raisins
Carrots
Celery
Broccoli
Mixed nuts (unsalted)
Tomato
Chicken noodle soup
Cauliflower
Green or red peppers
Natural nut butters & whole grain crackers
Almonds (raw)
Whole wheat cereal with skim, soy or almond milk
Trail mix
Oatmeal
Whole wheat bagel or toast
Pure bran muffins (no sugar)
Fruit smoothie
Spinach salad
Sweet potato
Broth-based vegetable soup
Light cheese stick and apple
Yogurt
Fruit cup
Thursday
Wednesday
WHAT ARE ANTIOXIDANTS?
Antioxidants are nutrient rich molecules that boost the body's defense system against free radicals. These molecules or nutrients are in the foods we eat and they prevent or slow the oxidative damage to our body. When our body cells use oxygen, they naturally produce free radicals (by-products) which can cause damage. Antioxidants act as "free radical scavengers" and hence prevent and repair damage done by these free radicals. Health problems such as heart disease, macular degeneration, diabetes, cancer etc, are all contributed to by oxidative damage. Antioxidants may also enhance immune defense and therefore lower the risk of cancer and infection.
You are probably wondering where to get these important substances. The easiest and the best way of course is through the foods you eat. Some of the more commonly known antioxidant rich foods are the vitamin A or carotenoid group better known as carrots, squash, broccoli, sweet potatoes, tomatoes, kale, collards, peaches,cantaloupe, and apricots (bright-colored fruits and vegetables!) Then there is the vitamin C group also better known as citrus fruits like oranges and lime etc, bell peppers, broccoli, green leafy vegetables, strawberries and tomatoes. Last but not least the vitamin E and selenium group with foods like nuts, seeds, whole grains, green leafy vegetables, fish, shellfish, lean red meat, eggs, chicken and garlic. Other foods rich in antioxidants are oatmeal, flax seed and barley. Always look for brightly colored fruits and vegetables like the yellow in corn, yellow bell pepper or the deep orange in cantaloupe, butternut squash and mango, the red from lycopene in tomatoes and watermelon or the deep blues, purples or reds in berries.
So enjoy eating a variety of these foods. It is best to obtain these antioxidants from foods instead of supplements, but if you are not getting enough antioxidants in your diet then I do recommend adding supplements to your daily regimen. Vitamin C is an important antioxidant which protects against the harmful effects of free radicals. Vitamin C assists in the formation of collagen, which is important for the health of blood vessels and gums, development of bones and teeth, wound healing, resist infection, preventing and treating the common cold, has been found to decrease risk of cancer, heart disease, cataracts, and other diseases.
Co-enzyme Q10 is another antioxidant with important powers. Co-enzyme Q10 is considered a non-essential nutrient as it can be synthesized by our bodies. It is used by our bodies to produce energy. It also acts as an antioxidant protecting us from free radical damage. Its antioxidant effects are similar to those of vitamin E. Some studies also suggested that Co-enzyme Q10 stimulates the immune system.
Take these recommended antioxidants as directed and check with your doctor first to make sure they are safe with medications or other prescribed supplements.
You are probably wondering where to get these important substances. The easiest and the best way of course is through the foods you eat. Some of the more commonly known antioxidant rich foods are the vitamin A or carotenoid group better known as carrots, squash, broccoli, sweet potatoes, tomatoes, kale, collards, peaches,cantaloupe, and apricots (bright-colored fruits and vegetables!) Then there is the vitamin C group also better known as citrus fruits like oranges and lime etc, bell peppers, broccoli, green leafy vegetables, strawberries and tomatoes. Last but not least the vitamin E and selenium group with foods like nuts, seeds, whole grains, green leafy vegetables, fish, shellfish, lean red meat, eggs, chicken and garlic. Other foods rich in antioxidants are oatmeal, flax seed and barley. Always look for brightly colored fruits and vegetables like the yellow in corn, yellow bell pepper or the deep orange in cantaloupe, butternut squash and mango, the red from lycopene in tomatoes and watermelon or the deep blues, purples or reds in berries.
So enjoy eating a variety of these foods. It is best to obtain these antioxidants from foods instead of supplements, but if you are not getting enough antioxidants in your diet then I do recommend adding supplements to your daily regimen. Vitamin C is an important antioxidant which protects against the harmful effects of free radicals. Vitamin C assists in the formation of collagen, which is important for the health of blood vessels and gums, development of bones and teeth, wound healing, resist infection, preventing and treating the common cold, has been found to decrease risk of cancer, heart disease, cataracts, and other diseases.
Co-enzyme Q10 is another antioxidant with important powers. Co-enzyme Q10 is considered a non-essential nutrient as it can be synthesized by our bodies. It is used by our bodies to produce energy. It also acts as an antioxidant protecting us from free radical damage. Its antioxidant effects are similar to those of vitamin E. Some studies also suggested that Co-enzyme Q10 stimulates the immune system.
Take these recommended antioxidants as directed and check with your doctor first to make sure they are safe with medications or other prescribed supplements.
Sunday
OSTEOPOROSIS
Osteoporosis is a condition where there is a decrease in bone mass and bone density as well as an increase in the space between bones, resulting in porosity and fragility. A decrease in calcification or density of bone as well as reduced bone mass is a condition called Osteopenia which is a precursor to Osteoporosis. Osteoporosis is most prevalent in postmenopausal women. Osteoporosis commonly affects the neck of the femur and the lumbar vertebrae. These areas are considered part of the core and are located in the body where all forces come together. When there is a decrease in bone mineral density, the core is placed in a weakened state, therefore making it more susceptible to injury or fracture. Research has shown that the risk of hip fractures doubles every five years in postmenopausal women over the age of 50. Risk factors include a lack of physical activity, smoking, excess alcohol consumption and low dietary calcium intake. In order to maintain consistent bone remodeling, people must remain active enough to insure adequate stress is being placed on their bodies. This is imperative for adolescents and young adults in order to reach a high peak bone mass.
It has been proven that individuals who participate in a resistance training program have a higher bone mineral density than those who do not. For the elderly, it is recommended that fitness training focus on prevention of falling. A combination of strength training, flexibility, core and balance training best facilitate the needs of this population. Progression of exercise should be slow, well monitored and based upon postural control. Also focusing on proper breathing is very important.
You should aim for 30 minutes of weight-bearing exercise 4 to 5 days per week. Increasing leg strength may prevent falls and the hip fractures that accompany them. Resistance training should be done at least 2 to 3 days per week. Try to condition each major muscle group with at least one exercise. Balance exercises are also great and gentle on your bones and muscles, and can be done everyday. Specific attention to dietary calcium intake may also be warranted which may come in the form of increased food calcium or from specific calcium and vitamin D supplements.
It has been proven that individuals who participate in a resistance training program have a higher bone mineral density than those who do not. For the elderly, it is recommended that fitness training focus on prevention of falling. A combination of strength training, flexibility, core and balance training best facilitate the needs of this population. Progression of exercise should be slow, well monitored and based upon postural control. Also focusing on proper breathing is very important.
You should aim for 30 minutes of weight-bearing exercise 4 to 5 days per week. Increasing leg strength may prevent falls and the hip fractures that accompany them. Resistance training should be done at least 2 to 3 days per week. Try to condition each major muscle group with at least one exercise. Balance exercises are also great and gentle on your bones and muscles, and can be done everyday. Specific attention to dietary calcium intake may also be warranted which may come in the form of increased food calcium or from specific calcium and vitamin D supplements.
Tuesday
THE FOUNDATION - CORE & BALANCE
A strong core is essential for maintaining proper muscle balance throughout the entire human movement system, technically known as the kinetic chain. Perhaps another way to think of the core of your body is like the foundation of a house. You cannot build the house until you first build the foundation. The foundation must be developed first to provide a stable platform for components of the house to be built upon. The core is the beginning point for movement and the center of gravity for the body. An efficient core allows for acceleration, deceleration and stabilization during dynamic movements, as well as the prevention of possible injuries. Core exercises strengthen your core muscles, including your back, abs and pelvis. There are many benefits to core strengthening exercises such as, stabilizing your center of gravity, prevention of back injuries, prevention of falling, improves balance and posture, improves performance during exercises and sports activities, and makes everyday tasks such as lifting heavy objects easier.
Here are some basic core exercises you can do at home: Floor Crunches, Reverse Floor Crunches, Planks, Push ups and balancing on one leg for 30 seconds then the other. To make sure you are doing your core and balance exercises correctly, safely and effectively, consult a certified fitness trainer to give you proper instruction.
By incorporating core and balance exercises in your weekly fitness routine and making them a part of your lifestyle you will likely save yourself from needing the aid of a cane, walker or a motorized cart to move you once you reach your senior years. The old saying “if you don't use it, you will lose it” is not just an old saying.
Here are some basic core exercises you can do at home: Floor Crunches, Reverse Floor Crunches, Planks, Push ups and balancing on one leg for 30 seconds then the other. To make sure you are doing your core and balance exercises correctly, safely and effectively, consult a certified fitness trainer to give you proper instruction.
By incorporating core and balance exercises in your weekly fitness routine and making them a part of your lifestyle you will likely save yourself from needing the aid of a cane, walker or a motorized cart to move you once you reach your senior years. The old saying “if you don't use it, you will lose it” is not just an old saying.
Saturday
GOOD FAT vs BAD FAT
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.
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.
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.
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