Drink Up: Water Does a Body Good

The dairy industry has commercials saying that milk will do your body good. But it’s water that really satisfies. It makes up 60 to 70 percent of your body weight and helps flush toxins from your organs and carries nutrients to your cells. Water helps regulate your body temperature and protects your joints and organs.


You’ve probably already know that you should drink at least 64 ounces of water every day, but some researchers suggest drinking even more water daily. The Mayo Clinic recommends that you take your body weight in pounds and divide that number in half to determine the right amount of water to drink every day. So if you weigh 160 pounds, try do drink 80 ounces of water a day.


But other conditions call for drinking even more water. Exercise drains your body of water. Mayo recommends drinking at least an additional eight ounces of water for every 20 minutes of activity. When you’re drinking alcohol, drink a glass of water between each drink to offset the diuretic effects of liquor, or substitute sparkling water for alcohol.




The Mayo Clinic even recommends drinking eight ounces of water for each hour you’re flying on an airplane, and drinking an additional 16 ounces of water if you live in an arid climate like Las Vegas.


Keep in mind that a portion of your body’s water intake comes from the foods you eat, especially fruits and vegetables. But the rest of day, you need to find time to add water to your diet. Try to drink a glass of water with each meal and in between each meal.



But the good news is that all of this water may even help you lose weight. Researchers in Germany found that water consumption can increase your metabolism.

WebMD reports that a study with seven men and seven women found that after drinking 17 ounces of water, the subjects’ metabolic rate increased by 30 percent. The increases occurred within 10 minutes of water consumption and reached a maximum after about 30 to 40 minutes.




The researchers from Berlin's Franz-Volhard Clinical Research Center estimated that over the course of a year, a person who increases his water consumption by 1.5 liters a day would burn an extra 17,400 calories and lose about five pounds.


So water indeed does a body good.

Lose Weight with Winning Strategies

Last week one of my clients and I were having a conversation about nutrition and she told me, "you know Tony, I seem to be eating well throughout the day, but dinner is where, everything falls apart".

What I told her was, "This is a quick fix, you just need a winning strategy that becomes automatic".

Losing weight doesn't have to be hard. Actually once you have the right strategies in place it becomes quite easy.

I put together a quick video to show you just how easy it can be to implement and stick with the winning strategies you need for your success.

Check it out...




...and by the way the winning strategy I shared with my client was to make sure she plans her meals in advance for the upcoming week.

Here's how you can do the same. Pick a day you don't work (maybe Sunday) and go through the Healthy Fat Burning Recipe book she has and pick out dinner recipes for the entire week.

Then go shopping and make sure to get all the ingredients needed for these recipes. This can be taken a step further by taking 2 hours to cook all the meals for the week on your off day too.

Then put them in Tupperware and refrigerate or freeze them. Presto! All you're dinners are done for the week and dinner is no longer an issue. Winning strategy complete!

Planning in advance is the key. Without having the meals picked out or the ingredients at home it becomes all to easy to order some high calorie take-out food and sabotage you weight loss success.

You can get the same recipes book as she did. My partners over at Prograde Nutrition have created this 197 recipes Healthy and Delicious Fat Burning recipe book. I highly recommend it to make health weight loss much easier on you.

It's loaded with quick and easy recipes for breakfast, lunch and dinner. You can get it here for only $4.95: http://workoutquest.getprograde.com/prograderecipebook.html

Control your portion sizes with these easy tips

Eating and training go hand in hand. To lose body fat you not only need to train to burn calories, but also take in fewer calories.

Eating right is one thing, but controlling your portions can be quite another. The Dietary Guidelines for Americans 2005 urge Americans to pay special attention to portion sizes, which have increased significantly over the past two decades.


According to the Centers for Disease Control, many people confuse portion size with serving size, which is a standardized unit of measuring foods — for example, a cup or ounce — used in dietary guidance. Portion size is the amount offered to a person in a restaurant, the amount offered in the packaging of prepared foods or the amount a person chooses to put on his or her plate.

For example, bagels or muffins are often sold in sizes that constitute at least two servings, but consumers often eat the whole thing, thinking that they have eaten one serving.

Eating out has skewed our judgment about portion sizes. The number of eating establishments in the United States increased by 75 percent between 1977 and 1991. One study from the CDC shows that the frequency of eating out, particularly at fast-food restaurants, is associated with an increase in energy and fat intake and with a higher body mass index.

You can adjust your idea of proper serving sizes by familiarizing yourself with these easy tips.

• A serving of chicken (3 ounces) is the size of a deck of cards.
• A serving of pasta or dry cereal (1/2 cup) is the size of a hockey puck.
• A serving of fresh fruit (1/2 cup) is the size of a tennis ball.
• A serving of butter (1 teaspoon) is the size of one die.

Test your own perceptions of proper serving sizes by estimating the amount cereal in a bowl and then transferring it into a measuring cup.


Here are a couple of tips that will help you eat the right amount of food.

1. Instead of putting serving dishes on the table, serve dinner from the stove top or counter. It will make you think twice about getting a second serving.

2. Instead of eating snacks out of the box, measure them out in a small bowl to get the proper portion.

3. When you do snack, go for something wrapped in a single serving.

4. When you do eat out, plan to eat only half the meal. You can also ask for a lunch-sized portion, which is usually smaller.

5. When you go to a party, try sampling one bite of a dish to keep your portions small and enjoy a variety of flavors.

6. Slow down while you’re eating to enjoy the flavors and textures of your meal. You’ll also find you know when you’re full sooner.

Healthy options for eating on the go

Just when you thought that you had your diet in check with a good balance of carbohydrates and proteins and a good dose of vegetables, along comes one of those days where you’re constantly on the go. Instead of turning to an unhealthy choice, plan ahead with these tips to keep you healthy.


Snack Before You Leave

When you’re on your way to run errands, be sure to grab a snack before you go so you don’t get hungry. That way, you’re less tempted to eat a quick burger or pick up a bag of chips and a soda at the convenience store. Eat a piece of fruit, a yogurt, Prograde Cravers bar or even a handful of trail mix before you walk out the door.

Eating at the Grocery Store
While you’re running errands, you can always find a grocery store with some healthy snacks. Aside from fresh fruit or veggies, look for prepared salads or a deli sandwich to satisfy your hunger. String cheese or a boiled egg in the deli section can keep away hunger pangs as well.

Fast Food Options
You can find healthy options at some fast food restaurants. Many have a grilled chicken option on the menu; just skip the mayonnaise. Subway lets you put together your own sandwich and control the amount of veggies (go for more) and condiments (stick to mustard). Or look for salad options on the menu and watch the amount of dressing your put on your salad.

Stash It
A stash of healthy emergency snacks can prevent you from reaching for something unhealthy. Keep something in your handbag, desk at work and car just in case. Keep some trail mix, granola or protein bars and some dried fruit around to prevent hunger pangs.

You should also carry some water to make sure you stay hydrated. With a little bit of planning and making smart choices, you can eat healthy on the go.

I'm interested to know what some of your healthy snacks are. Please leave a comment below.

Tony

How to get more fruits in your diet

Last week I gave you some tips on how to get more vegetables in your diet. This week, I tackle fruits. Sometimes they can be even easier to include in your daily diet than vegetables.

Aim for at least two servings of fruits every day. These fibrous carbohydrates keep you full for fewer calories. They help you shed pounds and feel better overall. Best of all, they satisfy a craving for sweets and come in handy containers that are good to take on the go. A healthy dose of fruits in your diet can lower your blood pressure, lower your risk of eye and digestive problems, have a mellowing effect on blood sugar that can help keep appetite in check and reduce your risks for heart disease, stroke and some cancers, according to the Harvard School of Public Health.


Here are four ways to get more fruits in your diet.

1. Fresh fruits are nature’s original fast food. Stick a banana, apple or pear in your bag for a quick snack.

2. Salads are a great way to get a variety of fruits and veggies. Choose a salad with low-fat dressing and limit high-calorie toppings like croutons. Look for salads with mandarin oranges or cranberries for a quick serving of fruits.

3. Make a fruit roll-up that travels anywhere. Start with tortillas and peanut butter and then add your favorite fruits, either fresh or dried.

4. Blend a fruit smoothie or drink to take with you on your commute.

Strawberry Yogurt Shake
Shakes are easy to prepare and will easily travel with you in a cup. Make one on your way out the door to drink on the way to work.

1/2 cup unsweetened pineapple juice
3/4 cup plain low-fat yogurt
1-1/2 cups frozen unsweetened
strawberries
1 tsp granulated sugar (optional)
1. Add ingredients in the order listed to a blender container.
2. Puree at medium speed until thick and smooth.
3. Pour into glass and enjoy. (Makes 2 servings)

For more healthy recipes go to the Prograde site and download 197 Healthy and Delicious Fat Burning Recipes – For just $4.95. It's the last cook book you'll ever need!

Five easy ways to eat your veggies

If you've been to my boot camp you know that from the start I have you keep a food journal. One of the first things I notice when I read through them is that people don’t get enough vegetables in their daily diet. I like to see at least two servings of vegetables every day. Fibrous carbohydrates such as fruits and veggies contain fiber that keeps you full for fewer calories. They help you shed pounds and feel better overall.




Each meal should contain a source of carbohydrates, and that doesn’t have to mean bread, rice or pasta. The best sources of carbohydrates—whole grains, vegetables, fruits and beans—promote good health by delivering vitamins, minerals, fiber and a host of important phytonutrients, according to the Harvard School of Public Health. Easily digested carbohydrates from white bread, white rice, pastries, sugared sodas, and other highly processed foods may contribute to weight gain, interfere with weight loss and promote diabetes and heart disease, the organization said.

While fresh vegetables are always your best choice, frozen and canned are much better than nothing at all.

Here are five ways you can get more vegetables in your diet that you may not have considered.



1. Add pico de gallo to your scrambled eggs at breakfast. Fresh and Easy carries a packaged pico de gallo in the vegetable aisle that makes it easy.


2. Have fresh vegetables on hand for snacking. Grape tomatoes, pre-washed broccoli and cauliflower and sliced cucumbers make great snacks. When they’re ready ahead of time, it makes it easier for you to reach for them.

3. Green Giant makes frozen Steamers bags that take less than 10 minutes to prepare. They usually contain three servings for less than 200 calories for the entire bag.

4. When you’re preparing tuna or chicken salad, add diced tomatoes so you automatically have vegetables in the salad.

Here’s a healthy recipe that you can keep on hand.

Low-Fat Tuna or Chicken Salad
2 cans (6 1/2 oz.) tuna fish or two chicken breasts, baked and cubed
1/2 or more red onion chopped
1 large stalk celery chopped
2 fresh tomatoes diced
1/4 tsp. crushed red pepper (or to taste)
1 tsp. basil leaf (fresh or dried)
1/8 tsp. black pepper
1/2 cup salad dressing

Mix all ingredients. Chill. Serve in pita bread.

5. Turkey or chicken meatballs are another way you can get your vegetables in. Make these meatballs ahead of time and reheat single servings as you go. You can even add a tomato sauce when you reheat the meatballs to get more vegetables in your diet.

Baked Chicken or Turkey Meatballs (from Smitten Kitchen)
3 slices Italian bread, torn into small bits (1 cup)
1/3 cup milk
1 small onion, finely chopped
1 small garlic clove, minced
2 tablespoons extra-virgin olive oil, divided
1 large egg
1 pound ground chicken or turkey
2 tablespoons tomato paste, divided
3 tablespoons finely chopped flat-leaf parsley

Preheat oven to 400°F with a rack in the upper third of the oven. Soak bread in milk in a small bowl until softened, about four minutes.

Cook onion and garlic in one tablespoon oil with 1/2 teaspoon each of salt and pepper in a large skillet over medium heat until onion is softened, about 6 minutes. Cool slightly.
Squeeze bread to remove excess milk, then discard milk. Lightly beat egg in a large bowl, then combine with chicken, 1 tablespoon tomato paste, pancetta mixture, bread, and parsley. Form 12 meatballs and arrange in another 4-sided sheet pan.

Stir together remaining tablespoons of tomato paste and oil and brush over meatballs, then bake in upper third of oven until meatballs are just cooked through, 15 to 20 minutes.

Let me know your thoughts in the comments section below.

Snacking on Fruits and Vegetables

Here's another great guest post from Angelique Marquez, R.D. of Simply Healthy Wellness. Enjoy!

In order to get 5 fruits and vegetables in a day, you will need to include one with every meal or snack. Try pairing your fruit and vegetable snacks with some protein and/or healthy fat, so they are more satisfying and stick with you longer.

Fruit Snack ideas:

Banana or apple with peanut butter (all natural, the ingredients should be: peanuts and maybe salt)

Apple or pear with cheese (laughing cow spreadable cheese works great)

Any sort of fruit with any sort of nut (almonds, walnuts, pecans, peanuts, cashews, pistachios...)

Trail mix of dried fruit and nuts works great too (especially before or after a workout), but remember that a little goes a long way, a handful is a good serving size.

Snackable Veggies:

Carrots, Snow Peas, Sugar Snap peas, Bell Peppers, Celery, Cucumbers, Zucchini, Broccoli, Cauliflower, Cherry tomatoes, the list goes on and on....These veggies pair nicely with some hummus, spreadable cheese, or with a dressing or dip.


Carrot tangent: You might want to wash and chop your own carrots. Do you really want the Pre-cut perfect little baby ones that have been rinsed in chemical solution...aka...bleach? They say it is not enough chemical solution to be harmful, but do they eat as many fruits and vegetables as I do? I prefer to buy organic when possible and wash with good old fashioned water. I choose to spend my dollar on what is healthier for my body and the environment. Of course, you can decide what's best for you and your family.

Get to snackin!

A little snack between meals will keep you from feeling famished and then overeating at your next meal. Start with the fruits and vegetables you enjoy most, and then get a little adventurous. Use snack time as a way to meet your nutrition challenge!

Angelique holds a bachelor's degree in Nutrition Science from University of Nevada, Las Vegas. She is a Registered Dietitian (R.D.) and cerified fitness trainer/instructor. She believes in a multi-facet approach to wellness. She is dedicated to improving the lives of many Las Vegas residents through wellness and disease prevention with proper nutrition.

For more from Angelique visit her online at www.simplyhealthywellness.com

If you like this post be sure to check out Four Nutrition Challenges for 2010

7 Strategies to Eat Healthy Without Dieting

Every time I turn around it seems there's a new miracle fat loss gimmick for dieters. These fad diets aren't the answer; the answer is healthy eating. Luckily for you eating healthy doesn't have to be hard. To succeed you need to have a plan. I've listed seven strategies to make eating healthy a lot easier without the restriction and dangers of dieting.

1. Get off the “See Food Diet”
If you're like me when you're hungry you'll eat whatever you see. When you get the junk out of the house there's no temptation to eat it. Replace chips and cookies with fresh fruits and veggies and dip them in hummus.

2. Have a cheat day or cheat meals
This allows you to enjoy the foods you love without the guilt. The secret is eating clean 90% of the time.... so if you eat 5 times a day, seven days a week (35 meals) you should only have 3-4 cheat meals weekly. This is how you can eat ice cream, pizza, fried chicken, whatever - guilt free.

3. Carry shakes and bars as a backup plan
If you plan to be in the car, on a plane, shopping, or anywhere that could get in the way of you eating a healthy meal be prepared. Prograde has the best tasting bars and shakes without the artificial ingredients found in others.

4. Stop nutritional freestyling
Eating whatever you want and skipping meals is a recipe for disaster. Be prepared by planning your meals in advance and shopping for healthy foods on a regular basis.

5.Eat every 3 hours
This helps you avoid the point of total starvation. I don't know about you but when I get here I'll binge on first thing I can find. Avoid this point at all costs. Numbers 3 and 4 will help you with this.

6. Avoid temptation
When someone brings doughnuts in office practice a little self discipline. If you can't, know that you're choosing to use a cheat meal.

7. Enjoy your cheat meals away from home
This strategy works well because you won't have any left-over's in the house to tempt you later. If you buy a two liter soft drink and bring it home you'll be cheating all week until it's gone; have it at the restaurant and when it's done, it's done.

I put it out there for you, now it's up to you to do it. Even one or two of these strategies can have a big effect on fat loss.

All these tips are golden, but #1 is the key for me. Leave a comment with your favorite tips - I wanna know what works for you and which one's you're gonna try.

Tony

Four Nutritional Challenges for 2010

Hey, Tony here I brought you another great guest post. This is written by Nutritioninst Angelique Marquez. I hope you enjoy it.


As published in the first "Connect to Fitness" of 2010, over the coming year, I will propose four nutritional challenges, goals if you will. If you accept each challenge as it is proposed, one at a time, it will compliment any other health or wellness goal you make this year and you won’t ever have to ‘diet’ again. By focusing on one challenge at a time, you are unlikely to become overwhelmed and give up.


Most Americans, health professionals included, do not eat nearly enough fruits and vegetables everyday. There would be no market for expensive health products with magical vitamins, minerals, and antioxidants if our diet came mostly from whole foods and less from processed foods. There is no one special ingredient, no vitamin, mineral, antioxidant, or other phytochemical that cures all. And guess what, if you eat a variety of fruits, vegetables, whole grains, nuts and legumes, you will have everything and more that any of those special juices, pills, or elixirs can offer.

Challenge #1
Your first challenge this year, should you dare to take it, is to eat five big handfuls of fruits and vegetables everyday.

There is no need to complicate this by trying to calculate calories, carbohydrates, etc., or by getting the measuring cups and scales out. Vegetables should be mostly non-starchy, which means potato, corn and peas do not count. Try to make it usually 2 fruits and 3 vegetables, but if you happen to eat 3 fruits and 2 vegetables, that’s okay. The point is to get 5 heaping handfuls into your diet every day. And you don’t have to stop at 5—you can always have more! Five is just the lower limit. Keep this challenge simple!

Start with the fruits and vegetables that you enjoy already and then slowly add in some new ones. Eat a variety of colors and be creative, make it fun! Use fresh or dried herbs, like parsley, cilantro, thyme, oregano, basil, dill, rosemary and other healthy flavoring ingredients like spices, chilies, garlic, onion, ginger, and lemon or lime. Eat them raw or cooked, whole or sliced, fresh or frozen. Have vegetables in salads, soups, sauces or stir-fries. Use fruit in smoothies, on yogurt, salad, or as dessert.

Tips for attacking this challenge:

· Plan ahead. What will you have for breakfast, lunch and dinner this week?
· Shop and chop. Have vegetables washed and chopped, ready to grab and go, or ready to use when preparing dinner after a long day.
· Eat a fruit and/or vegetable every time you eat. If you go all day long without any fruits or vegetables and then expect to get 5 handfuls in when you get home, it is never gonna happen! So, with every meal or snack, ask yourself, “Where is my fruit or vegetable?” If one or the other or even both are not there, then something is wrong with that meal.
· Make them the first thing you eat with your meal, so you can’t forget or get full on something else.
· Ask for extra veggies. Instead of the noodle, rice, or potato that comes with your meal at a restaurant, ask for an extra serving of vegetables.

· Ideas. Visit websites like http://www.vegetariantimes.com/, http://www.webmd.com/, http://www.healthcastle.com/. And don’t forget to visit my website at http://www.simplyhealthywellness.com/ as I will be posting recipes and tips to keep you going.

Start the New Year Right
Start with Challenge #1, eat five handfuls of fruits and vegetables everyday and watch for the other three challenges in upcoming editions of this magazine. Challenge your clients to do the same and we will all be healthier by the end of this year!

About Angelique Marquez
Angelique holds a bachelor's degree in Nutrition Science from University of Nevada, Las Vegas. She is a Registered Dietitian (R.D.) and cerified fitness trainer/instructor. She believes in a multi-facet approach to wellness. She is dedicated to improving the lives of many Las Vegas residents through wellness and disease prevention with proper nutrition.

As a mother of two, Angelique understands the challenges of staying healthy in a demanding fast paced society. Weighing over 200 pounds herself after giving birth to her second child, she also knows how hard it can be to lose weight and keep it off. Angelique has a passion for helping people feel better and be Simply Healthy!

Visit Her homepage at http://www.simplyhealthywellness.com/ and if you like this article check out her blog at http://simplyhealthywellness.blogspot.com/

Healthy Sustainable Fat Loss

Hey, I got another guest post from my good friend Carisse Crossland, CSCS whose a Personal Trainer and group fitness instructor in Las Vegas. She's listed some of her favorite tips to help you reach your lose weight and keep it off.


Hold yourself accountable.
Keep a daily journal of food, calories, and activity. People can offer vitamins, recipes, ergonenic aids (caffeine, etc.) but it all comes down to calories in and calories out.

For detailed information - www.mypyramid.gov





Choosing to eat healthy is exactly that, its a choice.
No one is forcing you to eat the cheeseburger. No one is forcing you to NOT make food for the day. We either decide to be healthy or not. Surround yourself with individuals living the way you want to live. Adapt small changes! These small changes will result in long term gains and snowball into a HEALTHIER lifestyle.


For more tips from Carisse sign up for her Motivational Monday e-mail by sending her an e-mail to CarisseCrossland@hotmail.com.


If you like this check out 9 Tips for Successful Weight Loss

Clean Eating 101

If you’re like most people, when you want to lose weight or tone up you already know what to do - diet and exercise. The problem for most is they don’t have the most effective plan to reach that goal. It’s not as complicated as you think.

It starts with the diet. The problem with traditional diets is they are hard! Whether it is counting calories, or always feeling hungry or never having the satisfaction of eating your favorite foods. Forget diets and focus on clean eating to not only lose weight and tone up, but also for maintenance.

Here’s a quick and easy way to eat clean:

1. Eat a big breakfast. This gives you energy when you need it and you have all day to move around and use those calories for energy rather than let them sit and convert to fat.

2. Eat small meals every 2-3 hours. This is as easy as eating breakfast, lunch and dinner, which a small snack between. This keeps the metabolism revved up and helps and prevents you from overeating at your next meal.

3. Eat a small late night meal before bed. You don’t need all those calories from a high sugar or high fat meal sitting all night to convert to fat. Stick with a small meal of lean protein and fruit or vegetables along with healthy fats.

4. Eat only Lean protein, Whole grains, Fruits and Vegetables and Healthy Fats.

5. Follow these instructions 90% of the time for best results.

While I don’t expect you to adopt each and every one of these five habits overnight you can focus on one right away. Once you master it, move on to the next. If you do this, you’ll cut automatically cut out the junk and never feel full. You’ll feel happy, full, have more energy and get in shape once and for all.

Choose Your Calories Wisely

No matter how hard you try you can’t out train a crappy diet. Stop rewarding yourself every time you workout by splurging on some sort of high calorie treat because you had a good workout. I hear this one all the time, “That was a good workout, now I can go out to the buffet (I live in Vegas and they’re everywhere).

Let me simplify this for you. If you burn 300 calories in your workout and you reward yourself with a large blueberry muffin that’s 465 calories that you don’t need. Now you are 165 calories in the wrong direction and you WILL gain weight! That 300 calories you burned is fine and dandy, but if you want it to mean something you better not eat that muffin or you better run for and additional 50 minutes or bike for 66 minutes because that’s how long it will take to burn off the extra calories.

That’s just with one muffin, not a whole buffet. Choose your calories wisely and remember it’s okay to reward yourself once or twice a month but if you do it after every single workout you’re going to be disappointed with the results you get.

For more Free fit tips, motivation and special offers sign up for our free newsletter at workoutquest.com

Eat Right for Fat Loss

Are you trying to burn fat? If so, I hope your exercising and eating right. Eating right not only means eating at the right times but also the right types of foods at the right times. Food is your fuel. So to slim down and boost your energy levels you need healthy meals not junk food. Junk food contains empty calories so eliminating them from your diet, especially at night is best. It’s like putting dirt in your gas tank; it’s not going to do you any good.

Because food is your fuel, in the mornings you need to eat larger meals to provide energy throughout the day. In the evenings stick to smaller meals since you are less active.

Instead of a late night snack of ice cream and cookies or some other sugar and fat filled combo try this low calorie late night snack packed with protein and plenty of antioxidants.

4-6 oz. of orange juice
4 oz. of fat free cottage cheese
4 oz. of fat free milk
¼ cup of frozen blueberries
½ small banana (frozen)

blend into a shake and enjoy!

If you like this check out Stop Drinking Your Calories and Start Losing Weight

Top Ten Nutritional Mistakes Made By Active People

Many people think exercise alone is the key to reaching their fitness goals. While exercise does a lot of good, make sure you're not making these mistakes and you'll get more out of your workouts.

This post comes from the American Council on Exercise.

Though active people typically pay close attention to their fitness regimen – proper cardiovascular workout, strength training and stretching - they may be making crucial mistakes in their diet. Not putting the right nutrients in your body could ultimately affect the overall fitness benefits of an active lifestyle. To stress the importance of proper nutrition ACE shares the following nutrition mistakes commonly made by active people.

Skipping breakfast. Experts agree–skipping breakfast just means you’ll be hungrier later, which can make it more difficult to control both your diet and your weight.

Not eating before a workout. Providing the body with food for energy allows for a better, more productive exercise session. Try eating a pre-workout meal consisting of carbs, a little fat and some protein.
Waiting too long after exercise to eat. One of the best things you can do to prepare for your next workout is eat a small meal that includes both carbohydrates and protein within two hours of your last session.

Replacing meals with energy bars or replacement drinks. Many energy bars offer little more nutrition than your average candy bar and replacement drinks may lack adequate fiber. There’s really no substitute for healthy whole foods.

Eating too much protein and not enough carbs. The current popularity of low-carb diets has many people trying to fuel their workouts with poultry instead of pasta. But carbohydrates are essential to effective workouts.

Trusting the accuracy of dietary supplement labels and claims. Because the supplement industry remains largely unregulated, manufacturers can make unproven and untested claims about their products. Do your homework before putting anything into your body.

Not consuming the right amount of calories for the amount of activity you do (i.e., too many or too few). Your caloric intake should be sufficient to support your active lifestyle, but not so abundant that weight control becomes a challenge.

Believing that exercise means you can eat whatever you want. Whether you exercise a little or a lot, you still need to follow a healthy, balanced diet and watch you portion sizes.
Not drinking the right amount of fluids. Dehydration can be a serious problem, especially if you exercise in hot, humid environments. Drinking fluids before, during and after exercise will help you maintain adequate hydration levels.

Jumping on the latest diet craze in search of that elusive “edge.” It’s tempting to believe there is some magic formula out there that will dramatically improve our performance or lose weight, but the best approach is to stick to the basics and follow a healthy, balanced diet.

Stop Drinking Calories and Start Losing Weight

Stop drinking your calories. Many of your favorite soft drinks and flavored coffee drinks can contain 200 or more calories. Drinking a couple of these a day can add up to major weight gain. First make sure to stay away from super sized beverages (stick with 8 to 12 ounces), second making the switch to water can lead to a 20 pound weight loss or more over the course of a year.

Also drink plenty of water. Aim for .6 to .7 ounces per pound of body weight. For instance if you weigh 160 pounds aim to get at least 96 ounces per day. Having 16 ounces of water upon waking in the morning is a good idea because you have been dehydrated during your sleep. With each meal you should also drink one to two cups of water. Carrying a water bottle to work or school and sipping throughout the day, helps keep you hydrated and full between meals.

Non-Diet Weight Loss

Find out how many calories you eat in a typically day. Track everything (including gravy and butter) for a few days to get an average. Once you’ve figured out how many calories you eat in a typical day start by cutting 200-300 calories from that, so if you currently average 2800 calories, try dropping down to 2500 a day. This may be as easy as cutting out high calories drinks or making healthier choices when eating out.

Next split the total between five to six meals to get your metabolism working for you. The goal is to eat more frequently, but less overall. Get an early start by eating breakfast within 30 minutes of waking up in the morning and eat every three to four hours after that. Follow up breakfast with a mid-morning snack, lunch, a mid-afternoon snack, dinner and if needed a light evening snack. With your busy schedule it may be hard to eat every three hours so be prepared to bring cheese sticks, low fat yogurt, apples, oranges and other whole grain snacks that provide fiber and keep you full.

Food Inc

If you want to feel better, have more energy and be sick less you need to workout regularly but you also have to provide your body with the right fuel.

I haven't seen this movie yet but it looks good. Check out the Trailer here

http://www.foodincmovie.com/

I'll try to post the video soon.

Not Seeing Results with Cardio Workouts?

Do you do the same cardio workout day after day and week after week? If so, you may have noticed a decline in your progress. In a previous blog I wrote about progressive overload with resistance training, the same principle holds true with cardiovascular workouts. That is your workouts must gradually get harder over time in order for you to see improvement.

Because you body adapts to the workout after a few weeks you need to be doing something harder than you’re used to in order to continue to improve. Your body becomes more efficient as it adapts. Let’s say you go out and run a mile and you burn 138 calories running at 5.0 miles per hour and it takes you 12 minutes. We’ll if this were your first run in a while you’d be sweating pretty good, you’d be huffing and puffing and your heart rate would be up pretty high. Now if you did this every other day for a month straight your body would adapt and if you continued to run at the same speed; still doing 5.0 miles per hour and finishing in 12 minutes your body would be more efficient and you’d sweat less, you wouldn’t be huffing and puffing and your heart rate would not be as high. This all equates to a lower caloric burn.

What this all means is you need to gradually make the workout harder if you want to continue to burn more calories. You can go faster, longer, or add hills or harder intervals. I prefer to add intervals because although your body still adapts to them they provide a raised metabolism for hours after the workout resulting in the greatest caloric burn. To see more on that click here.

Here’s one quick and easy way to make this work for you while doing intervals:

Month 1 - Run hard for 1 minute and jog light for 2 minutes; repeat two times. Total 9 minutes

Month 2 – Run hard for 1 minute and jog light for 2 minutes; repeat three times; Total 12 minutes

Month 3 – Run hard for 1 minute and jog light for 2 minutes; repeat four times; Total 15 minutes

As you can see each moth you run a little bit more. That’s how easy it is to avoid reaching a plateau in your weight loss.

I know you may be thinking how am I going to burn lots of calories in only 15 minutes? First off this example may not suit your specific needs, but the principle does; and that is increase time, distance, intensity or shorten rest intervals. Just remember it’s the high intensity that helps get your metabolism revved up for hours later. And if you’re not really sweating during the hard run your intensity is too low.

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Beat Dehydration and Improve Your Performance

Many people still underestimate the importance of proper hydration during their workouts. Because water is a key component of your body, making up 60 to 65 percent of total body weight, dehydration can diminish energy and impair performance. Even a two percent loss of body weight through sweat can put you at a disadvantage while exercising. Research also shows that properly hydrated resistance-trained weight lifters can lift more than those who are dehydrated.

Follow the Tips Below to stay hydrated during your workouts:
• Shoot for eight to ten eight ounce glasses of water daily

• Remember fluids throughout the day. This may be as simple as using fountains, coolers, or carrying a water bottle for drinking throughout the day.

• Hydrate 2 to 3 hours before training. Aim for at least 16 ounces (2 cups) of fluid at this time and an additional 8 ounces (1 cup) 10 to 20 minutes prior to lifting.

• Drink during and after training. Sports drinks can help ward off dehydration and muscle cramps because they help replenish both fluid and electrolytes (i.e., sodium and potassium) lost in sweat without overdrinking. Just be weary of those containing artificial sweeteners such as sucralose, acesulfame K or high fructose corn syrup.

Nutrition is the Key to Reaching Your Fitness Goals

Whether you want to burn fat or build muscle what, when and how much food you consume can be the key to your success or keep you from succeeding. No matter how often and how hard you workout you cannot out train a crappy diet. Many guys fail to bulk up because they aren’t eating enough or enough of the right things. At the same time many of you fail to lose weight or build muscle tone because you of your eating habits.

A few simple changes can be the difference in finally reaching you goals.

First, eat small meals with correct portion size every 2-3 hours
Plan to eat every 2 -3 hours, whether it’s a full meal or just a healthy snack. When you eat more often, your blood sugar level tends to stabilize, which means you are less likely to experience severe hunger. Since your body only needs so many calories at a given time, excess calories become stored as body fat. The longer you wait between meals, the more likely you are to overeat at your next meal prompting your body to store more body fat.

Second, don’t skip breakfast
Eat a big breakfast, a medium sized lunch, followed by a smaller evening meal, with small frequent snacks in between. After sleeping at night your metabolism has slowed down. Eating a big breakfast gets your metabolism revved up first thing in the morning to help you start burning fat. You should make an effort to eat larger meals in the early part of the day when you are most active, and can use those calories as energy throughout your day. In the later part of the day when you are less active, your body requires fewer calories so make sure to eat smaller meals as the day progresses.

Third, stop drinking your calories
Many people drink a large number of calories during the day without even knowing it. Super sized soft drinks and flavored coffee beverages can have 300 to 700 calories or more. First make sure to stay away from super sized beverages (stick with 8 to 12 ounces), second making the switch to water can lead to a 20 pound weight loss or more over the course of a year. Non-calorie beverages such as water and green tea are your best choices.

Aim for .6 to .7 ounces per pound of body weight. For instance if you weigh 160 pounds aim to get at least 96 ounces per day. Having 16 ounces of water upon waking in the morning is a good idea because you have been dehydrated during your sleep. With each meal you should also drink one to two cups of water. Carrying a water bottle to work or school and sipping throughout the day, helps keep you hydrated and full between meals. Don’t wait until you’re thirsty to have a drink as this is a sign that you are already dehydrated.

Remember, Small changes go a long way to getting you where you want to go. Make the change today.