The rest of the following can be viewed at http://www.truthaboutabs.com/get-flat-6-pack-abs.html
Here are a selection of some of the tips:
Nutrition
1. Choose whole, unprocessed organic foods, as close to their natural state as possible
2. Choose high nutrient density food choices instead of nutrient deficient processed foods
3. Fruits and vegetables (lots of vegetables) as your main source of carbohydrates instead of so much reliance on grains as is so prominent in our food supply these days. Small amounts of grains is ok, but try to focus more on veggies/fruits for your carb sources.
4. Make sure to get moderate amounts of high quality protein at each meal
5. High fiber intake to help appetite control and glycemic control (maintaining more balanced blood sugar)
6. Don't neglect an ample healthy fat intake from nuts, seeds, nut butters, organic free-range whole eggs, wild fish and/or fish oil, virgin coconut oil and olive oils, avocados, etc (helps appetite control and hormonal balance).
Fitness
1. Focus at least 90% of your workout time on high intensity combinations of full body multi-joint exercises such as variations of deadlifts, squats, lunges, clean & presses, pullups, pushups, dips, bench presses, overhead presses, and upper body rows and pulls. The other 10% or less of your workout time can be dedicated to direct abs training.
2. Focus your "cardio" efforts on shorter duration variable intensity interval training, wind sprints, hill sprints, stair sprints, jump rope, and other higher intensity (and variable intensity) forms of training instead of relying on long duration, steady-pace boring traditional cardio.
3. With your diet, don't try to be too restrictive on certain macronutrients or go too low on overall calories as this can lead to muscle loss and reduced metabolic rate. Instead, feed your body what it needs to perform optimally and build/maintain lean muscle mass... lots of whole unprocessed foods such as nuts, fruits, veggies, seeds, eggs, organic meats, etc.
Friday 31 July 2009
Thursday 30 July 2009
Organic Food No Healthier?
I read the following article in UK newspaper the Daily Express today. It can also be read at http://www.express.co.uk/posts/view/117216/Organic-food-no-healthier and may lead you to re-thinking whether or not you choose Organic:
Eating organic food in the belief it is good for your health is a waste of money, new research shows.
Buying organic costs families 70 per cent more than standard groceries.
But shoppers filling their baskets with organic fruit, veg, milk, eggs and meat thinking that they are packed with more nutritional goodness are wrong.
The Food Standards Agency has concluded that there are no health benefits in going organic.
The agency revealed its verdict yesterday after a year-long review of all organic food research published over the last 50 years – the most authoritative investigation yet into organics.
Critics immediately slammed the £2.1billion a year organic food industry for misleading consumers – and especially concerned parents – about the health benefits of their produce.
The agency’s researchers found conclusively that expensive organic goods contain no more health-boosting nutrients than crops, meat and dairy products produced in the normal way.
Caroline Boin, researcher at the International Policy Network charity, said parents in particular had been under intense pressure to pay extra for organic food because it was healthier.
“For a long time people, and especially parents, who haven’t been able to afford organic food have been made to feel they are not feeding their children the best food or are feeding them rubbish. Studies like this can really put those fears to rest,” she said.
“People have been made to feel guilty and that for me is a disgusting thing to make people feel they are not feeding their children healthy food.”
Experts at the London School of Hygiene and Tropical Medicine, who carried out the £120,000 year-long study for the Food Standards Agency, trawled through 52,000 pieces of previous research to determine the health implications of eating organic. They rejected earlier claims that organic food had more nutritional content, like extra vitamin C, calcium and iron than ordinary food and concluded it was no better for consumer health.
Dr Alan Dangour, who led the research, said: “Our review demonstrates there are no important differences between organic and conventionally-produced food in their nutrient content. If you buy organic food because you believe it to be enhanced in nutrient content there is no evidence to support that.”
Organic food in the UK has ballooned from a niche industry into a big business which generated sales of £2.1billion in 2008.
But buying the 10 most popular supermarket organic groceries, including bread, milk, eggs, tea and mince beef, costs £27.95 compared to £16.52 for the same non-organic goods, analysis carried out by comparison site MySupermarket found.
Some products can cost much more. Non-organic broccoli costs just £1.68 per kg but the organic version costs £3.65 per kg .
MySupermarket spokesman Jonny Steel said: “Organic produce costs an average of 69 per cent more than non-organic items, so it’s up to every individual shopper to decide if they want to pay this premium.” The FSA’s dietary health director Gill Fine said the food watchdog was neither for nor against organic food. This study does not mean that people should not eat organic food, she explained.
“What it shows is that there is little, if any, nutritional difference between organic and conventionally produced food and that there is no evidence of additional health benefits from eating organic food.”
Researchers did find some evidence of higher acidity in organic fresh produce which may make it taste different, but this has no health implications. Many shoppers buy organic because of animal welfare and environmental issues or to avoid pesticides, but these issues were not considered by the Food Standards Agency research remit.
British Nutrition Foundation senior nutrition scientist Lisa Miles said some consumers had been confused by the ethical and health issues surrounding organic food.
“We need to disentangle which are ethical issues and which are nutritional issues.
“Consumers have been confused but this is why the FSA has commissioned this work to settle the score. It should really set the record straight,” she said.
The Soil Association, which certifies organic food produced in the UK, reacted with disappointment.
Association policy director Peter Melchett pointed out the study’s absence of any research into pesticides and said: “Consumers who purchase organic products are not just buying food which has not been covered in pesticides, they are supporting a system that has the highest welfare standards for animals, bans routine use of antibiotics and increases wildlife on farms.”
But Martin Rigall, chief executive of the Processed Vegetable Growers’ Association, welcomed the research findings,
“We have certainly never ever seen any evidence that organic is healthier or indeed better for the environment.
“I am pleased that they have confirmed that evaluation once and for all,” he said.
A spokesman for the National Farmers’ Union commented: “We have always said that both conventional and organic food produced in this country is equally healthy.”
Eating organic food in the belief it is good for your health is a waste of money, new research shows.
Buying organic costs families 70 per cent more than standard groceries.
But shoppers filling their baskets with organic fruit, veg, milk, eggs and meat thinking that they are packed with more nutritional goodness are wrong.
The Food Standards Agency has concluded that there are no health benefits in going organic.
The agency revealed its verdict yesterday after a year-long review of all organic food research published over the last 50 years – the most authoritative investigation yet into organics.
Critics immediately slammed the £2.1billion a year organic food industry for misleading consumers – and especially concerned parents – about the health benefits of their produce.
The agency’s researchers found conclusively that expensive organic goods contain no more health-boosting nutrients than crops, meat and dairy products produced in the normal way.
Caroline Boin, researcher at the International Policy Network charity, said parents in particular had been under intense pressure to pay extra for organic food because it was healthier.
“For a long time people, and especially parents, who haven’t been able to afford organic food have been made to feel they are not feeding their children the best food or are feeding them rubbish. Studies like this can really put those fears to rest,” she said.
“People have been made to feel guilty and that for me is a disgusting thing to make people feel they are not feeding their children healthy food.”
Experts at the London School of Hygiene and Tropical Medicine, who carried out the £120,000 year-long study for the Food Standards Agency, trawled through 52,000 pieces of previous research to determine the health implications of eating organic. They rejected earlier claims that organic food had more nutritional content, like extra vitamin C, calcium and iron than ordinary food and concluded it was no better for consumer health.
Dr Alan Dangour, who led the research, said: “Our review demonstrates there are no important differences between organic and conventionally-produced food in their nutrient content. If you buy organic food because you believe it to be enhanced in nutrient content there is no evidence to support that.”
Organic food in the UK has ballooned from a niche industry into a big business which generated sales of £2.1billion in 2008.
But buying the 10 most popular supermarket organic groceries, including bread, milk, eggs, tea and mince beef, costs £27.95 compared to £16.52 for the same non-organic goods, analysis carried out by comparison site MySupermarket found.
Some products can cost much more. Non-organic broccoli costs just £1.68 per kg but the organic version costs £3.65 per kg .
MySupermarket spokesman Jonny Steel said: “Organic produce costs an average of 69 per cent more than non-organic items, so it’s up to every individual shopper to decide if they want to pay this premium.” The FSA’s dietary health director Gill Fine said the food watchdog was neither for nor against organic food. This study does not mean that people should not eat organic food, she explained.
“What it shows is that there is little, if any, nutritional difference between organic and conventionally produced food and that there is no evidence of additional health benefits from eating organic food.”
Researchers did find some evidence of higher acidity in organic fresh produce which may make it taste different, but this has no health implications. Many shoppers buy organic because of animal welfare and environmental issues or to avoid pesticides, but these issues were not considered by the Food Standards Agency research remit.
British Nutrition Foundation senior nutrition scientist Lisa Miles said some consumers had been confused by the ethical and health issues surrounding organic food.
“We need to disentangle which are ethical issues and which are nutritional issues.
“Consumers have been confused but this is why the FSA has commissioned this work to settle the score. It should really set the record straight,” she said.
The Soil Association, which certifies organic food produced in the UK, reacted with disappointment.
Association policy director Peter Melchett pointed out the study’s absence of any research into pesticides and said: “Consumers who purchase organic products are not just buying food which has not been covered in pesticides, they are supporting a system that has the highest welfare standards for animals, bans routine use of antibiotics and increases wildlife on farms.”
But Martin Rigall, chief executive of the Processed Vegetable Growers’ Association, welcomed the research findings,
“We have certainly never ever seen any evidence that organic is healthier or indeed better for the environment.
“I am pleased that they have confirmed that evaluation once and for all,” he said.
A spokesman for the National Farmers’ Union commented: “We have always said that both conventional and organic food produced in this country is equally healthy.”
Wednesday 29 July 2009
Weight Loss Magic Part 3
And Now The Conclusion...
Or not, because successful weight loss is ongoing. Indeed, maintaining your weight is an ongoing process in which you need to be aware of what is in what you're eating or drinking. Weight Loss isn't really magic, although it may seem like it to some people. Weight Loss can be hard work or not depending on your situation, but what it ultimately takes is applying knowledge so that you don't make the same mistakes. Also remember that knowledge is only potential power. How you act on that knowledge determines how empowered you will truly be.
So here is the final batch of weight loss information and inspiration for this extended trilogy of blog entries on the subject. As always, I hope you find the information useful.
Enjoy!...
- Pace Yourself!
If you run you will burn more calories than if you walk for the same amount of time, but technically speaking, walking and running burns the same amount of calories. It's just that one takes longer than the other. If you find that high intensity running is not for you and you want to burn calories faster when walking, up the resistance on the treadmill, or walk uphill.
- Embrace The Glow!
When you are being fit and you are on course when it comes to your nutrition, you will glow and look amazing. Embrace the glow.
- Integrate Music To Make Your Workout Fun!
Do not leave for the gym without your i-pod/i-pod touch/i-phone/walkman/any other alternative music player. Ever. Music can inspire you to push much harder.
- Sweat Does Not Mean Success!
When it comes to getting better results, it doesn't matter if you sweat loads in your workout. What matters is how consistent you are with your nutrition.
- You Can't Outwork A Bad Diet!
No matter how hard you work you can't improve if your diet is bad. Even if you eat an unhealthy 1000 calorie snack and then workout to make up for that 1000 calories, ultimately it will come back to haunt you later. You will less likely be able to maintain a healthy lifestyle. So workout and be healthy too.
- Believe!
Don't doubt yourself. Believe in yourself.
- Changes Come!
One you make changes, more changes will come.
- The Best Abdominal Exercise!
The best abdominal exercise is healthy nutrition. If you do sit ups and your abdominals are covered by fat, these sit ups will be pretty worthless. To see your ab muscles you need to burn fat. This can be done through cardio exercise and not putting it on in the first place by eating low fat.
- Look Away Or Find A Way!
If you can't be bothered to do the work of working out or being aware of your nutrition, don't bother. Don't waste your time or those around you.
- Cardio Each Day!
You will most likely read suggestions that you should do at least 30 minutes of cardio a day. If you want to be great, you'll be doing my recommended at least 1 hour of cardio a day.
- More Or Less!
When it comes to whether you do more exercise or less, what matters most is that you know what you are doing. It's important that you are working out accurately.
- Listen To Music On An Exercise Bike!
Yes you can buy an exercise bike and watch your favorite drama on the television while riding and burn calories. However, by listening to music or watching music videos on the television, the rhythm of the music will help you with potentially burning at least 25% calories more for the same amount of time.
And finally...
- Have A Plan!
Having a plan sets you up for success.
Hope you continue to enjoy the Fitness & Nutrition Lifestyle blog. Please get in touch if you do. Thank you for taking the time to read it and watch out for the next blog entry coming soon.
Or not, because successful weight loss is ongoing. Indeed, maintaining your weight is an ongoing process in which you need to be aware of what is in what you're eating or drinking. Weight Loss isn't really magic, although it may seem like it to some people. Weight Loss can be hard work or not depending on your situation, but what it ultimately takes is applying knowledge so that you don't make the same mistakes. Also remember that knowledge is only potential power. How you act on that knowledge determines how empowered you will truly be.
So here is the final batch of weight loss information and inspiration for this extended trilogy of blog entries on the subject. As always, I hope you find the information useful.
Enjoy!...
- Pace Yourself!
If you run you will burn more calories than if you walk for the same amount of time, but technically speaking, walking and running burns the same amount of calories. It's just that one takes longer than the other. If you find that high intensity running is not for you and you want to burn calories faster when walking, up the resistance on the treadmill, or walk uphill.
- Embrace The Glow!
When you are being fit and you are on course when it comes to your nutrition, you will glow and look amazing. Embrace the glow.
- Integrate Music To Make Your Workout Fun!
Do not leave for the gym without your i-pod/i-pod touch/i-phone/walkman/any other alternative music player. Ever. Music can inspire you to push much harder.
- Sweat Does Not Mean Success!
When it comes to getting better results, it doesn't matter if you sweat loads in your workout. What matters is how consistent you are with your nutrition.
- You Can't Outwork A Bad Diet!
No matter how hard you work you can't improve if your diet is bad. Even if you eat an unhealthy 1000 calorie snack and then workout to make up for that 1000 calories, ultimately it will come back to haunt you later. You will less likely be able to maintain a healthy lifestyle. So workout and be healthy too.
- Believe!
Don't doubt yourself. Believe in yourself.
- Changes Come!
One you make changes, more changes will come.
- The Best Abdominal Exercise!
The best abdominal exercise is healthy nutrition. If you do sit ups and your abdominals are covered by fat, these sit ups will be pretty worthless. To see your ab muscles you need to burn fat. This can be done through cardio exercise and not putting it on in the first place by eating low fat.
- Look Away Or Find A Way!
If you can't be bothered to do the work of working out or being aware of your nutrition, don't bother. Don't waste your time or those around you.
- Cardio Each Day!
You will most likely read suggestions that you should do at least 30 minutes of cardio a day. If you want to be great, you'll be doing my recommended at least 1 hour of cardio a day.
- More Or Less!
When it comes to whether you do more exercise or less, what matters most is that you know what you are doing. It's important that you are working out accurately.
- Listen To Music On An Exercise Bike!
Yes you can buy an exercise bike and watch your favorite drama on the television while riding and burn calories. However, by listening to music or watching music videos on the television, the rhythm of the music will help you with potentially burning at least 25% calories more for the same amount of time.
And finally...
- Have A Plan!
Having a plan sets you up for success.
Hope you continue to enjoy the Fitness & Nutrition Lifestyle blog. Please get in touch if you do. Thank you for taking the time to read it and watch out for the next blog entry coming soon.
Tuesday 28 July 2009
Weight Loss Magic Part 2
Last time I talked about various things that you need to know or do to help you achieve weight loss, and not only weight loss but big weight loss. The following thoughts come from a range of sources including the internet, podcasts, magazine articles and other forms of communication, and I offer my own insight too.
So let's continue...
- Be An Anomaly!
Just because something hasn't worked for somebody else, does not mean it won't work for you. Do your research, filter through the information that seems to contradict itself from various sources and make up your own mind.
- Trust Your Success, Not Failure!
Don't sabotage yourself by constantly worrying if all the hard work you're putting in is going to pay off. Trust that it will.
- Be Food Independent!
You decide what to eat and drink. Don't let temptations, such as life stresses, supermarket offers or anything else misguide you. Know your path and stick to it.
- Healthy Ready Meals Are Not Bad!
Various sources may tell you that you can have bigger meals for the number of calories with something like Chicken and Vegetables. This is indeed true, however if you get used to huge portion sizes it could lead you to miscalculating calories with certain unhealthy snacks and calorie dense food. Healthy Ready Meals such as those from Weight Watchers may contain ingredients that you are unaware of, but they will assist you with watching your weight. I know vaguely of the Weight Watchers program which apparently works on a points system that is more applicable to a diet rather than a recommended lifestyle. I can't comment effectively enough on the Weight Watchers program, however I do recommend the majority of their ready meals.
- Don't Have Unhealthy Temptations At Home!
There you have it. You should clear out your freezer, fridge, cupboards, and any other places you may have for secretly storing unhealthy high-calorie temptations. Don't wait. Do it now!
- Don't fry food!
If you want to be healthy, ignore the hype about certain oils that you can use when cooking. Grill, microwave and cook where possible.
- Tomato Ketchup Is OK!
You shouldn't overdo it, but it's ok to have tomato ketchup if you wish.
- Diet Soda Is OK!
You may be advised to avoid diet soda. You may be told that it can encourage you to eat more high-calorie sweet foods. I think this is also dependent on your own will-power. You may also be told of how diet soda can affect your body in various negative ways. The truth is, people that talk and write about this, don't really know for sure. I would certainly not recommend drinking diet soda all of the time though. That said, sometimes drinking a low calorie Pepsi Max can be a refreshing alternative to a tempting chocolate bar. Note that I am talking about diet soda such as the aforementioned Pepsi Max, as well as Diet Pepsi, Diet Coke, Coke Zero, Fanta Zero, Sprite Zero, etc... Avoid regular sodas completely. They are nothing but wasted calories.
- Focus On What You Want!
You don't have to concentrate on what you don't want which when it comes to weight loss is fat. Focus on what you do want. If for example you want six pack abs, don't let the fact that you have to lose fat give you a negative mindset. Think about building muscle.
- Healthy Carbs!
They include but are not limited to: Oatmeal, Fruit (Apples, Bananas, Berries, etc...), Fat Free Yogurt...
- Healthy Proteins!
We are talking lean protein. They include but are not limited to: Chicken Breast, Egg Whites (note that these are harder to get hold of in the UK than the US. Best places for buying egg whites in the UK apart from online are GNC and Waitrose), Lettuce, Tomato, Broccoli, Green Beans, Carrots...
- Combination Is Key!
How you combine protein, carbs and fat is very important when it comes to weight loss. Something simple like Turkey Breast and Vegetables is a good combination. It has a solid amount of protein, healthy carbs and is low fat.
- Don't Be Average!
The average person is overweight and unhealthy. You are better than average. If anyone offers you advice on what you should be doing to be average, ignore them.
- Fat Is Fat!
Whether fat is a part of the healthy kind or not, fat is fat. Limit how much fat you have- period.
- Be Who You Want To Be!
If you want to be an athlete, eat and work out like an athlete.
- Have Fun!
Doing what it takes to be fit and healthy can be hard on occasion. It does not mean you can't have fun along the way.
- Dance Like No One's Watching!
When you're at the gym, don't worry about what other people are doing or the way that they look at what you are doing. Just because the majority of people may be on a cross-trainer when they first come into a gym while you're busy pacing yourself on the treadmill doesn't make you wrong and them right. Don't feel obliged to go with the popular vote.
- Know Your Boundaries And Don't Be Apologetic For Them!
You choose what people to surround yourself with. You have permission to spend time with people you want to and to avoid those you don't want to. You have the right to set your own boundaries. At the gym this can be verbal or non-verbal. You can follow the gym etiquette rule of doing cardio with a one machine gap between you and the next person if it's not busy. Or you can pick your favorite machine and go on it whether another person is directly next to you or not. You can smile, make eye contact and say hi to people if you wish, but you don't have to if you don't want to. You are responsible for what you actually think, say and do, not what other people think you think, say and do.
- A Journey Of One!
Your fitness and nutrition lifestyle is yours alone. You have your own goals that apply to only you. Don't compete with anyone at the gym. Stay the course. Find a way, make a way. Good Journey!
- Mind Power!
Successful weight loss ultimately comes down to brain power. Get your head in gear!
- Picture An Image!
Find a photo of your favorite fit celebrity or fitness model, and let it inspire you to get to the pinnacle of fitness that they represent to you.
- Water Is Not Created Equal!
To assist with weight loss you need to clear out your system with lots of water, usually at least 2 or 3 litres a day. To help out with this, an alternative to a 2 litre bottle is 6 small 500ml bottles. Have one with each meal and snack that you have. And as an additional suggestion, each time you drink a can of diet soda, drink an extra bottle of water. Also, don't waste your time with vitamin water (aka water with calories). Regular water is fine.
And there we have it again. The second part of The Weight Loss Magic trilogy of information. I hope it's useful.
To Be Concluded...
So let's continue...
- Be An Anomaly!
Just because something hasn't worked for somebody else, does not mean it won't work for you. Do your research, filter through the information that seems to contradict itself from various sources and make up your own mind.
- Trust Your Success, Not Failure!
Don't sabotage yourself by constantly worrying if all the hard work you're putting in is going to pay off. Trust that it will.
- Be Food Independent!
You decide what to eat and drink. Don't let temptations, such as life stresses, supermarket offers or anything else misguide you. Know your path and stick to it.
- Healthy Ready Meals Are Not Bad!
Various sources may tell you that you can have bigger meals for the number of calories with something like Chicken and Vegetables. This is indeed true, however if you get used to huge portion sizes it could lead you to miscalculating calories with certain unhealthy snacks and calorie dense food. Healthy Ready Meals such as those from Weight Watchers may contain ingredients that you are unaware of, but they will assist you with watching your weight. I know vaguely of the Weight Watchers program which apparently works on a points system that is more applicable to a diet rather than a recommended lifestyle. I can't comment effectively enough on the Weight Watchers program, however I do recommend the majority of their ready meals.
- Don't Have Unhealthy Temptations At Home!
There you have it. You should clear out your freezer, fridge, cupboards, and any other places you may have for secretly storing unhealthy high-calorie temptations. Don't wait. Do it now!
- Don't fry food!
If you want to be healthy, ignore the hype about certain oils that you can use when cooking. Grill, microwave and cook where possible.
- Tomato Ketchup Is OK!
You shouldn't overdo it, but it's ok to have tomato ketchup if you wish.
- Diet Soda Is OK!
You may be advised to avoid diet soda. You may be told that it can encourage you to eat more high-calorie sweet foods. I think this is also dependent on your own will-power. You may also be told of how diet soda can affect your body in various negative ways. The truth is, people that talk and write about this, don't really know for sure. I would certainly not recommend drinking diet soda all of the time though. That said, sometimes drinking a low calorie Pepsi Max can be a refreshing alternative to a tempting chocolate bar. Note that I am talking about diet soda such as the aforementioned Pepsi Max, as well as Diet Pepsi, Diet Coke, Coke Zero, Fanta Zero, Sprite Zero, etc... Avoid regular sodas completely. They are nothing but wasted calories.
- Focus On What You Want!
You don't have to concentrate on what you don't want which when it comes to weight loss is fat. Focus on what you do want. If for example you want six pack abs, don't let the fact that you have to lose fat give you a negative mindset. Think about building muscle.
- Healthy Carbs!
They include but are not limited to: Oatmeal, Fruit (Apples, Bananas, Berries, etc...), Fat Free Yogurt...
- Healthy Proteins!
We are talking lean protein. They include but are not limited to: Chicken Breast, Egg Whites (note that these are harder to get hold of in the UK than the US. Best places for buying egg whites in the UK apart from online are GNC and Waitrose), Lettuce, Tomato, Broccoli, Green Beans, Carrots...
- Combination Is Key!
How you combine protein, carbs and fat is very important when it comes to weight loss. Something simple like Turkey Breast and Vegetables is a good combination. It has a solid amount of protein, healthy carbs and is low fat.
- Don't Be Average!
The average person is overweight and unhealthy. You are better than average. If anyone offers you advice on what you should be doing to be average, ignore them.
- Fat Is Fat!
Whether fat is a part of the healthy kind or not, fat is fat. Limit how much fat you have- period.
- Be Who You Want To Be!
If you want to be an athlete, eat and work out like an athlete.
- Have Fun!
Doing what it takes to be fit and healthy can be hard on occasion. It does not mean you can't have fun along the way.
- Dance Like No One's Watching!
When you're at the gym, don't worry about what other people are doing or the way that they look at what you are doing. Just because the majority of people may be on a cross-trainer when they first come into a gym while you're busy pacing yourself on the treadmill doesn't make you wrong and them right. Don't feel obliged to go with the popular vote.
- Know Your Boundaries And Don't Be Apologetic For Them!
You choose what people to surround yourself with. You have permission to spend time with people you want to and to avoid those you don't want to. You have the right to set your own boundaries. At the gym this can be verbal or non-verbal. You can follow the gym etiquette rule of doing cardio with a one machine gap between you and the next person if it's not busy. Or you can pick your favorite machine and go on it whether another person is directly next to you or not. You can smile, make eye contact and say hi to people if you wish, but you don't have to if you don't want to. You are responsible for what you actually think, say and do, not what other people think you think, say and do.
- A Journey Of One!
Your fitness and nutrition lifestyle is yours alone. You have your own goals that apply to only you. Don't compete with anyone at the gym. Stay the course. Find a way, make a way. Good Journey!
- Mind Power!
Successful weight loss ultimately comes down to brain power. Get your head in gear!
- Picture An Image!
Find a photo of your favorite fit celebrity or fitness model, and let it inspire you to get to the pinnacle of fitness that they represent to you.
- Water Is Not Created Equal!
To assist with weight loss you need to clear out your system with lots of water, usually at least 2 or 3 litres a day. To help out with this, an alternative to a 2 litre bottle is 6 small 500ml bottles. Have one with each meal and snack that you have. And as an additional suggestion, each time you drink a can of diet soda, drink an extra bottle of water. Also, don't waste your time with vitamin water (aka water with calories). Regular water is fine.
And there we have it again. The second part of The Weight Loss Magic trilogy of information. I hope it's useful.
To Be Concluded...
Monday 27 July 2009
Weight Loss Magic Part 1
There are so many weight loss tips out there, from the internet to podcasts to magazines to books to DVDs to other avenues of information gathering. With so much information, sometimes things get diluted, or information contradicts itself. I've therefore decided to focus the next few days of the Fitness & Nutrition Lifestyle blog on not only what it really takes to achieve weight loss but how you can achieve big-time major weight loss if you need to. When I say big-time major weight loss I mean, at least 25 lbs. It's also what I call Weight Loss Magic. It will be a 3 part trilogy, as with all good trilogies ('Scary Movie 4' not included). The information will come from the aforementioned avenues of information and I will offer my own insight too. I am not by any means an expert, however you may find that what has worked for me, may work for you.
So let's get started...
Here's what you need to know or do to achieve weight loss magic-
- Be positive!
You can't go in thinking it won't happen. Self-Belief can get you very far in life, much further than you think possible, so ignore any pessimistic people around you that simply give you negative and wrong advice. Stay positive!
- Listen!
Listen to what trainers at the gym tell you. Obviously you need to use your own common sense which will tell you if the trainer really knows what they're talking about. Beyond that, trainers at the gym are usually well trained and are full of fitness and nutrition knowledge that you may be unaware of.
- Lifestyle, Not Diet!
A diet tends to have a beginning and an end. Then once it's ended you may go back to your former bad habits and end up regaining the weight. So make a lifestyle change that you can maintain for the rest of your life, then you'll never be on a diet again.
- Be Sincere!
Don't lie to yourself. Don't do silly things like burn 200 calories and then have a 200 calorie energy drink. You simply wasted your time and simply lied to yourself. Simply don't do it.
- Make It Happen!
There are many things in life that are out of our control. Your own weight loss is completely within your control. If you put on weight, you have no one to blame but yourself. If you lose weight in a healthy way, then you can congratulate and feel good about yourself.
- Be Kind And Grateful!
Being thankful to those that inspire you and those that are kind to you, is a wonderful way of being appreciative. It will make them feel good and you feel good, and by following their lead by being kind to others yourself, you get to spread the goodness and happiness around. Just last week, I saw one girl at my gym turn a treadmill on for another girl who due to her size may have had a problem finding the on switch below the machine. This was a true act of kindness, and though I wasn't a part of the event, from afar I was inspired.
- Address It Or Forget It!
Sometimes there are things in your life that clutter up your life and are basically distractions. These could be simple things like an untidy bedroom. I recommend you tidy that bedroom as soon as possible. In addition to giving you a great sense of satisfaction, it will also help you clear your mind so you can be free to focus on what you need to do. Address it or forget it!
- Have A Plan And A Goal!
Once you know what weight you want to achieve, then make a plan to achieve that weight loss goal. Unless you happen to be a model, actor or athlete, how long it takes is up to you, so feel free to take small or big steps at your own pace. Just make sure that you aren't coasting, otherwise you could end up falling backwards. In the words of Rocky Balboa- "Keep moving forward. That's how winning is done!"
- Strive For Perfection And Achieve Excellence!
Some misguided people may tell you that perfection doesn't exist and that there is no need to be perfect. I would say that what defines perfection is completely up to you, and that by striving for an extremely lofty goal can help you overcome many many smaller goals. So if you have what others consider to be an unrealistic idea of perfection, just ignore them. You may get your idea of perfection, you may not, but by going for it regardless, you will most definitely achieve excellence.
- It's Not Over 'Til It's Over!
Should you happen to go off the rails slightly nutrition-wise on a given day, there is no need to consider the day a loss. You can still eat healthy for the rest of the day. Just work that little bit harder when it comes to fitness the next day.
- Water Loss Does Not Mean Fat Loss!
You will hear many a time of the myth that heavier people will lose more weight. Much of this weight loss will be water, so yes they are technically losing weight, however this is not fat loss. If you want to look lean you need to have a low fat body percentage.
- A Plateau Is An Adjustment!
The human body is not always static. It does not move in a straight line. Sometimes you'll lose more weight one day and less weight another day even if you eat precisely the same amount of calories. There is no need to feel bad. You need to see how much weight your losing over a longer average amount of time. This could be anywhere between a week and a month. If it's longer than that, then you might want to reassess your weight loss strategy.
- Don't Rely On The Scale!
If your clothes are fitting really well, you're feeling light and looking good in your own body, don't worry how much you weigh.
- Genes Do And Don't Matter!
You can't change certain genetics like how tall you. However if you were to compare yourself to a parent when you are both the same body fat percentage, and then you lose weight, you will look different. You are not restricted by your genes. So don't think that because a parent of yours is fat, you have to be too. You can be as lean as your natural body shape. Don't be afraid to work out and cut calories enough to cut through that fat and achieve your desired result.
- We Can All Lose Weight!
If you were stuck on a desert island and you didn't eat for two years, you would lose weight. So don't ever think you can't lose weight (and don't think you have to be stuck on a desert island and not eat for two years to achieve weight loss either).
- Eat Low Fat!
Some may tell you that fat doesn't make you fat. That may be so, it may not, but consuming too many calories will definitely make you fat since there are more calories in fat than protein, carbs, etc...
- Surround Yourself With Success!
Whether it be reading information online, or being around fit friends, surround yourself with those that inspire you to success. Just yesterday I was attending some dance classes at Pineapple Dance Studios in London and I was surrounded by some very fit dancers. This was further confirmation that if I want to continue looking hot like those dancers around me, I need to continue being successful with my fitness and nutrition lifestyle.
Speaking of continuing, this extended blog entry will resume in Weight Loss Magic Part 2.
To Be Continued...
So let's get started...
Here's what you need to know or do to achieve weight loss magic-
- Be positive!
You can't go in thinking it won't happen. Self-Belief can get you very far in life, much further than you think possible, so ignore any pessimistic people around you that simply give you negative and wrong advice. Stay positive!
- Listen!
Listen to what trainers at the gym tell you. Obviously you need to use your own common sense which will tell you if the trainer really knows what they're talking about. Beyond that, trainers at the gym are usually well trained and are full of fitness and nutrition knowledge that you may be unaware of.
- Lifestyle, Not Diet!
A diet tends to have a beginning and an end. Then once it's ended you may go back to your former bad habits and end up regaining the weight. So make a lifestyle change that you can maintain for the rest of your life, then you'll never be on a diet again.
- Be Sincere!
Don't lie to yourself. Don't do silly things like burn 200 calories and then have a 200 calorie energy drink. You simply wasted your time and simply lied to yourself. Simply don't do it.
- Make It Happen!
There are many things in life that are out of our control. Your own weight loss is completely within your control. If you put on weight, you have no one to blame but yourself. If you lose weight in a healthy way, then you can congratulate and feel good about yourself.
- Be Kind And Grateful!
Being thankful to those that inspire you and those that are kind to you, is a wonderful way of being appreciative. It will make them feel good and you feel good, and by following their lead by being kind to others yourself, you get to spread the goodness and happiness around. Just last week, I saw one girl at my gym turn a treadmill on for another girl who due to her size may have had a problem finding the on switch below the machine. This was a true act of kindness, and though I wasn't a part of the event, from afar I was inspired.
- Address It Or Forget It!
Sometimes there are things in your life that clutter up your life and are basically distractions. These could be simple things like an untidy bedroom. I recommend you tidy that bedroom as soon as possible. In addition to giving you a great sense of satisfaction, it will also help you clear your mind so you can be free to focus on what you need to do. Address it or forget it!
- Have A Plan And A Goal!
Once you know what weight you want to achieve, then make a plan to achieve that weight loss goal. Unless you happen to be a model, actor or athlete, how long it takes is up to you, so feel free to take small or big steps at your own pace. Just make sure that you aren't coasting, otherwise you could end up falling backwards. In the words of Rocky Balboa- "Keep moving forward. That's how winning is done!"
- Strive For Perfection And Achieve Excellence!
Some misguided people may tell you that perfection doesn't exist and that there is no need to be perfect. I would say that what defines perfection is completely up to you, and that by striving for an extremely lofty goal can help you overcome many many smaller goals. So if you have what others consider to be an unrealistic idea of perfection, just ignore them. You may get your idea of perfection, you may not, but by going for it regardless, you will most definitely achieve excellence.
- It's Not Over 'Til It's Over!
Should you happen to go off the rails slightly nutrition-wise on a given day, there is no need to consider the day a loss. You can still eat healthy for the rest of the day. Just work that little bit harder when it comes to fitness the next day.
- Water Loss Does Not Mean Fat Loss!
You will hear many a time of the myth that heavier people will lose more weight. Much of this weight loss will be water, so yes they are technically losing weight, however this is not fat loss. If you want to look lean you need to have a low fat body percentage.
- A Plateau Is An Adjustment!
The human body is not always static. It does not move in a straight line. Sometimes you'll lose more weight one day and less weight another day even if you eat precisely the same amount of calories. There is no need to feel bad. You need to see how much weight your losing over a longer average amount of time. This could be anywhere between a week and a month. If it's longer than that, then you might want to reassess your weight loss strategy.
- Don't Rely On The Scale!
If your clothes are fitting really well, you're feeling light and looking good in your own body, don't worry how much you weigh.
- Genes Do And Don't Matter!
You can't change certain genetics like how tall you. However if you were to compare yourself to a parent when you are both the same body fat percentage, and then you lose weight, you will look different. You are not restricted by your genes. So don't think that because a parent of yours is fat, you have to be too. You can be as lean as your natural body shape. Don't be afraid to work out and cut calories enough to cut through that fat and achieve your desired result.
- We Can All Lose Weight!
If you were stuck on a desert island and you didn't eat for two years, you would lose weight. So don't ever think you can't lose weight (and don't think you have to be stuck on a desert island and not eat for two years to achieve weight loss either).
- Eat Low Fat!
Some may tell you that fat doesn't make you fat. That may be so, it may not, but consuming too many calories will definitely make you fat since there are more calories in fat than protein, carbs, etc...
- Surround Yourself With Success!
Whether it be reading information online, or being around fit friends, surround yourself with those that inspire you to success. Just yesterday I was attending some dance classes at Pineapple Dance Studios in London and I was surrounded by some very fit dancers. This was further confirmation that if I want to continue looking hot like those dancers around me, I need to continue being successful with my fitness and nutrition lifestyle.
Speaking of continuing, this extended blog entry will resume in Weight Loss Magic Part 2.
To Be Continued...
Saturday 25 July 2009
A Dream Without Action Is Just A Wish
The following was written by successful acting coach Bernard Hiller. Whether it comes to fitness and/or nutrition, or any other aspects of a healthy lifestyle, the words offer an insight into the key to success:
' We all must remember that wishing for something is not enough. Dreams need powerful actions to become reality. To achieve your dreams you must first convince your mind that it's possible. You must be willing to do things you have NEVER done before. You must learn new skills and new ways of reacting to situations that will happen to you along the way. You must also surround yourself with high energy people, because you will need help to reach your destination. Everything in life starts as a dream first - so have a great one. Believe in the beauty of your dreams, because if you don't - who will? Your dreams are waiting for you to make the first move. Be Bold-Start Now ! '
' We all must remember that wishing for something is not enough. Dreams need powerful actions to become reality. To achieve your dreams you must first convince your mind that it's possible. You must be willing to do things you have NEVER done before. You must learn new skills and new ways of reacting to situations that will happen to you along the way. You must also surround yourself with high energy people, because you will need help to reach your destination. Everything in life starts as a dream first - so have a great one. Believe in the beauty of your dreams, because if you don't - who will? Your dreams are waiting for you to make the first move. Be Bold-Start Now ! '
Friday 24 July 2009
Metabolism
The following comes from the Daily Spark branch of SparkPeople.com and can also be viewed at
http://www.dailyspark.com/blog.asppost=weight_busters_finding_strategies_to_keep_moving_when_the_scale_will_not
Metabolism is not only the rate at which the body uses energy but also the efficiency in which available energy and nutrients are used. There are several methods that can be used to calculate estimated energy needs by nutrition professionals with the Harris Benedict equation being the most common. However, this equation and calculation "could" be what is keeping you from having weight loss success. How?
The Harris Benedict equation uses gender, age, height and weight to calculate an estimated BMR (Basal Metabolic Rate) or the amount of energy the body requires to perform functions for living such as thinking, digestion, breathing, growth and repair. This is the energy required 24/7 just to lie in bed and do little else. An activity factor is also added to the calculation to provide your daily estimation of energy needs. Many nutrition professionals assume lifestyles that are more sedentary. If you work at a desk job and are not an active person, the calculation may be accurate. However, if you live an active life either in the type of work you do, the leisure activities you enjoy or a combination of the two, the calculation may be a little low.
Calculating your estimated nutrient needs is more of an art than an exact science and what the body needs on a given day differs based on what you are doing, if your body is in a state of repair from illness or injury and if the available energy can be properly utilized. Since knowing exactly how many calories are necessary on a given day is difficult from just a calculation, nutrition professionals typically provide a calorie range. When you work with a nutrition professional such as a Registered Dietitian, they are able to use their knowledge and experience to provide thoughts and ideas for small changes that may help in your specific situation. Here are several suggestions that may help you do some fine-tuning on your own to help you jump-start your metabolic rate or efficiency that may help you see improved weight loss success.
One of the flaws with the tried and true HB equation is that it does not provide any calculated factors for body composition. Our body type is genetically determined and is not something we can change. However, it does affect the way our body uses nutrients. An ectomorphic body type tends to have a fast metabolism with a smaller body frame and has more difficulty building muscle. An endomorphic body type on the other hand tends to have a naturally lower metabolic rate but is able to build muscle more easily. When things are out of balance, an endomorph easily increases fat stores because of a larger number of fat cells. Fat is less metabolic than muscle and having more muscle mass will affect the energy you need and the energy you use even though it is not something that is included in the calculations. If you have a higher level of muscle, you will likely have higher energy needs than the equation will calculate.
Digestion uses energy, so the number of times you eat in a day can affect the amount of energy you are using. The composition of your meals can also have an effect on the utilization of energy and nutrients. I will save the discussion on low carbohydrate or high protein diets for another time but I will say that making small adjustments in your meal composition may make a difference in your weight loss efforts. If you have a medical condition or take medications that affect the way you utilize glucose, a 45-50% intake of carbohydrate may be most beneficial. If you routinely participate in cardio exercise routines that last longer than an hour, a 60-65% carbohydrate intake may be more beneficial. If your nutrient intake is not equally balanced or you are taking supplements that create an unfavorable balance in some nutrients, this may have an effect as well. Looking at not only what you eat but how often and in what nutrient ratio is something that may help you find small changes to try to see if it makes a difference in moving the scale.
Exercise machines or lists that estimate energy expenditure can really be unreliable and can over or under estimate the affects of exercise. If you are having trouble seeing the results you are looking for, it is worth making a small investment in a heart rate monitor. Heart rate monitors can help you make sure your exercise routine is not too easy or too intense as well as letting you know how many calories your body burned during your activity. When you know exactly how many calories you are burning, you are better able to balance that output with the correct intake to meet your goals.
The calculations used by the HB equation or any other means of establishing estimated nutrient needs are ballpark numbers, they are not exact. Body type, activity level and meal composition and timing may indicate an energy need higher than the estimation you are following. If you are someone that routinely stays in your estimated calorie range and it is slightly lower than what the body needs, this could keep the body in a "perceived" starvation state where it will not release fat reserves. This can especially be true if you are routinely always eating at the low end or slightly below your range and exercising a great deal with defined muscle mass.
The Bottom Line -- We live in a dieting society and the thought is always that lower calorie intake is better. That is not always true especially if you are an active person that is fit. Perhaps increasing your calories by 300 calories on each end of your range for a month will help to move the body out of its stuck state. Try to make sure you do not under eat the range and accept that slightly over eating the range a time or two each week can be ok. Don't freak out if you see your weight go up by a pound or two initially, this can be a very good indication that your body was in a perceived starvation state and that it needed more to fuel your lifestyle and body type. Commit to the trial for one month and try to only step on the scale one time per week during that time. Re-evaluate where things stand in a month to see if there is a shift.
Welcome to the weight busters club! Hang in there, have hope and share this information with others that you think would benefit. We may take smaller steps than other people, but together we can rejoice in those small steps just as we do with those that take big ones.
http://www.dailyspark.com/blog.asppost=weight_busters_finding_strategies_to_keep_moving_when_the_scale_will_not
Metabolism is not only the rate at which the body uses energy but also the efficiency in which available energy and nutrients are used. There are several methods that can be used to calculate estimated energy needs by nutrition professionals with the Harris Benedict equation being the most common. However, this equation and calculation "could" be what is keeping you from having weight loss success. How?
The Harris Benedict equation uses gender, age, height and weight to calculate an estimated BMR (Basal Metabolic Rate) or the amount of energy the body requires to perform functions for living such as thinking, digestion, breathing, growth and repair. This is the energy required 24/7 just to lie in bed and do little else. An activity factor is also added to the calculation to provide your daily estimation of energy needs. Many nutrition professionals assume lifestyles that are more sedentary. If you work at a desk job and are not an active person, the calculation may be accurate. However, if you live an active life either in the type of work you do, the leisure activities you enjoy or a combination of the two, the calculation may be a little low.
Calculating your estimated nutrient needs is more of an art than an exact science and what the body needs on a given day differs based on what you are doing, if your body is in a state of repair from illness or injury and if the available energy can be properly utilized. Since knowing exactly how many calories are necessary on a given day is difficult from just a calculation, nutrition professionals typically provide a calorie range. When you work with a nutrition professional such as a Registered Dietitian, they are able to use their knowledge and experience to provide thoughts and ideas for small changes that may help in your specific situation. Here are several suggestions that may help you do some fine-tuning on your own to help you jump-start your metabolic rate or efficiency that may help you see improved weight loss success.
One of the flaws with the tried and true HB equation is that it does not provide any calculated factors for body composition. Our body type is genetically determined and is not something we can change. However, it does affect the way our body uses nutrients. An ectomorphic body type tends to have a fast metabolism with a smaller body frame and has more difficulty building muscle. An endomorphic body type on the other hand tends to have a naturally lower metabolic rate but is able to build muscle more easily. When things are out of balance, an endomorph easily increases fat stores because of a larger number of fat cells. Fat is less metabolic than muscle and having more muscle mass will affect the energy you need and the energy you use even though it is not something that is included in the calculations. If you have a higher level of muscle, you will likely have higher energy needs than the equation will calculate.
Digestion uses energy, so the number of times you eat in a day can affect the amount of energy you are using. The composition of your meals can also have an effect on the utilization of energy and nutrients. I will save the discussion on low carbohydrate or high protein diets for another time but I will say that making small adjustments in your meal composition may make a difference in your weight loss efforts. If you have a medical condition or take medications that affect the way you utilize glucose, a 45-50% intake of carbohydrate may be most beneficial. If you routinely participate in cardio exercise routines that last longer than an hour, a 60-65% carbohydrate intake may be more beneficial. If your nutrient intake is not equally balanced or you are taking supplements that create an unfavorable balance in some nutrients, this may have an effect as well. Looking at not only what you eat but how often and in what nutrient ratio is something that may help you find small changes to try to see if it makes a difference in moving the scale.
Exercise machines or lists that estimate energy expenditure can really be unreliable and can over or under estimate the affects of exercise. If you are having trouble seeing the results you are looking for, it is worth making a small investment in a heart rate monitor. Heart rate monitors can help you make sure your exercise routine is not too easy or too intense as well as letting you know how many calories your body burned during your activity. When you know exactly how many calories you are burning, you are better able to balance that output with the correct intake to meet your goals.
The calculations used by the HB equation or any other means of establishing estimated nutrient needs are ballpark numbers, they are not exact. Body type, activity level and meal composition and timing may indicate an energy need higher than the estimation you are following. If you are someone that routinely stays in your estimated calorie range and it is slightly lower than what the body needs, this could keep the body in a "perceived" starvation state where it will not release fat reserves. This can especially be true if you are routinely always eating at the low end or slightly below your range and exercising a great deal with defined muscle mass.
The Bottom Line -- We live in a dieting society and the thought is always that lower calorie intake is better. That is not always true especially if you are an active person that is fit. Perhaps increasing your calories by 300 calories on each end of your range for a month will help to move the body out of its stuck state. Try to make sure you do not under eat the range and accept that slightly over eating the range a time or two each week can be ok. Don't freak out if you see your weight go up by a pound or two initially, this can be a very good indication that your body was in a perceived starvation state and that it needed more to fuel your lifestyle and body type. Commit to the trial for one month and try to only step on the scale one time per week during that time. Re-evaluate where things stand in a month to see if there is a shift.
Welcome to the weight busters club! Hang in there, have hope and share this information with others that you think would benefit. We may take smaller steps than other people, but together we can rejoice in those small steps just as we do with those that take big ones.
Thursday 23 July 2009
Skimmed Milk vs Whole Milk - The Showdown
Having had a discussion between a trainer at my gym advocating Whole Milk to gain weight and muscle, and myself who advocates Skimmed Milk for weight loss - it is now time for a milk showdown, to discover the benefits of both.
First let's look at the following which can also be viewed at http://www.answerfitness.com/tag/whole-milk-versus-skim-milk/
' “Milk - it does a body good” has a new meaning for people looking to add muscle, stave-off bone loss and reduce body fat.
A flurry of research — albeit, mostly funded by the dairy industry — over the past few years has suggested that including skim milk or fat-free milk into your diet can actually help you lose weight. But aside from the weight loss claims (which we’ll take a look at later), there are additional reasons that including skim milk in your diet can keep you fit, trim and healthy.
What is Skim Milk? Skim milk is whole milk from dairy cows that has most or all of it’s fat removed.
Traditionally, this was done by letting milk settle, and then “skimming” the fat off the top of the milk. What is left is the protein-rich, low-fat liquid below the layer of fat. In modern milk processing, the de-fatting process is done with centrifuges (basically the milk is spun around inside a big stainless steel tank and the fat is separated and drained off.)
Skim milk (also labeled as “fat-free milk” or “non-fat” milk) generally has less than 0.5 percent milk fat. Low-fat, semi-skimmed milk or “1% milk” has between 1 and 2 percent fat. For comparisons sake, whole cows milk has around 3.5 percent fat, or 7.9 grams of fat (4.6 grams of which are the “bad” saturated type of fat) in a 1 cup (16 oz) serving. In terms of calories, whole milk weighs in at 147 calories, in comparison to the 91 calories in skim milk.
Clearly choosing skim milk over whole or even 2% milk makes the most sense from a fat and calorie perspective.
But what about the difference in nutrition between skim milk and whole milk? Does the skimming process remove any nutrients? '
Now let's look at the following which can also be viewed at http://pediatrics.about.com/od/milk/i/05_milk.htm
' Milk, in one form or another, is a big part of your younger child's nutrition. And fortunately, it isn't too hard to figure out which kind of 'milk' to give your newborn and younger infant, as most parents know to give them either breast milk or an iron fortified infant formula.
Most parents also know to switch to whole milk once their baby is a year old, or after that, once they decide to wean from breastfeeding.
When to switch to low fat milk is a little more confusing for many parents though.
Milk is good for kids and teens.
It is a good source of calcium, vitamin D, and protein.
In fact, depending on their age, most kids should drink between 2 and 4 glasses of milk each day, especially if they aren't eating or drinking any other high calcium foods, such as yogurt, cheese, or calcium fortified orange juice.
The only problem is that whole milk has a lot of fat in it, especially as compared to lower fat 2%, 1% and skim milk, which the American Academy of Pediatrics recommends that children over age 2 drink. This extra fat is especially concerning considering the childhood obesity epidemic we are currently trying to deal with.
Case For Whole Milk
Whole milk is a good option for toddlers over age 12 months who aren't breastfeeding and who aren't drinking a toddler formula. According to the AAP, in their Guide To Your Child's Nutrition, these 'young children need calories from fat for growth and brain development,' and 'this is especially important in the first 2 years of life.'
The only other real benefit of whole milk over low fat milk is that many people do think it tastes better, so for kids who don't get used to low fat milk and simply refuse to drink it, whole milk may be the only way that they will drink any milk at all.
Whole milk might also be better if you have a very picky eater who is not overweight and is simply not getting enough fat and calories from the rest of his diet. You don't want all of your child's calories to come from milk though, so talk to your Pediatrician and/or a Registered Dietician if you feel like you are in this situation.
Case For Low Fat Milk
Although the AAP touts the benefits of whole milk for younger toddlers, they do say that 'after age 2, you can switch your toddler to skim or low-fat milk, like the rest of the family.'
Is the difference between whole milk and low fat milk really that much of a difference?
A quick comparison of milk nutrition labels (per 8 ounce serving) shows that it really does:
• Whole Milk - 150 Calories - 8g Fat
• 2% Milk - 120 Calories - 4.5g Fat
• 1% Milk - 100 Calories - 2.5g Fat
• Skim Milk - 80 Calories - 0g Fat
So if your 5 year old goes from Whole Milk to 1% Milk and typically drinks 3 cups of milk a day, he would save 150 calories a day. Although that doesn't sound like much, since you gain about a pound for every 3500 calories you consume, those extra 150 calories might cost you an extra pound in body weight every 3 weeks or so (150 calories/day x 23 days = 3450 calories = 1 pound).
Resolution
So what should you do? According to the AAP recommendations, if your toddler isn't going to continue breastfeeding, you should switch her to whole milk once she is 12 months old. Next, switch to skim or low fat milk at age 2 years.
Making the switch at an early age is much easier than doing it when your child is older, when they are more likely to notice and be resistant to switching to low fat milk. Still, even with your younger child, you can make a gradual switch, going first to 2% Milk and than later switching again, this time to 1% Milk or Skim Milk.
An early switch to low fat milk also helps to ensure healthy habits for the rest of your child's life, as he will be more likely to continue to drink low fat milk as a teen and adult, instead of higher fat and calorie Whole Milk.
Remember that soy milk and rice milk is typically low fat, so would also be a good choice once your child is 2 years old, especially if he is allergic to cow's milk or has a lactose intolerance. '
And finally, let's look at the following which can also be viewed at http://stronglifts.com/how-to-build-muscle-mass-guide/
Drink Whole Milk. If you don’t bother gaining some fat, drink 1 gallon whole milk daily on top of your current food intake. You can gain 25lbs in 1 month if you combine this with 3 weekly Squat sessions. '
Ok we've established some views on milk overall. In offering my own thoughts as a conclusion, I believe it depends on your own personal goals. If you want to gain weight so that your muscles are bigger then yes whole milk will do it. However, in doing so you are taking on fat as well as protein, and with that being the case, no matter how big your muscles are, they will never be seen through the layer of fat covering them. The same principle applies when it comes to having a six pack stomach. Yes you need lots of protein to help maintain and build muscle, but I would recommend going for the low fat variety. This can be achieved with tuna and chicken, and yes Skimmed Milk.
So when it comes to the Skimmed Milk vs Whole Milk Showdown, as judge and jury, I declare Skimmed Milk the winner. Done!
First let's look at the following which can also be viewed at http://www.answerfitness.com/tag/whole-milk-versus-skim-milk/
' “Milk - it does a body good” has a new meaning for people looking to add muscle, stave-off bone loss and reduce body fat.
A flurry of research — albeit, mostly funded by the dairy industry — over the past few years has suggested that including skim milk or fat-free milk into your diet can actually help you lose weight. But aside from the weight loss claims (which we’ll take a look at later), there are additional reasons that including skim milk in your diet can keep you fit, trim and healthy.
What is Skim Milk? Skim milk is whole milk from dairy cows that has most or all of it’s fat removed.
Traditionally, this was done by letting milk settle, and then “skimming” the fat off the top of the milk. What is left is the protein-rich, low-fat liquid below the layer of fat. In modern milk processing, the de-fatting process is done with centrifuges (basically the milk is spun around inside a big stainless steel tank and the fat is separated and drained off.)
Skim milk (also labeled as “fat-free milk” or “non-fat” milk) generally has less than 0.5 percent milk fat. Low-fat, semi-skimmed milk or “1% milk” has between 1 and 2 percent fat. For comparisons sake, whole cows milk has around 3.5 percent fat, or 7.9 grams of fat (4.6 grams of which are the “bad” saturated type of fat) in a 1 cup (16 oz) serving. In terms of calories, whole milk weighs in at 147 calories, in comparison to the 91 calories in skim milk.
Clearly choosing skim milk over whole or even 2% milk makes the most sense from a fat and calorie perspective.
But what about the difference in nutrition between skim milk and whole milk? Does the skimming process remove any nutrients? '
Now let's look at the following which can also be viewed at http://pediatrics.about.com/od/milk/i/05_milk.htm
' Milk, in one form or another, is a big part of your younger child's nutrition. And fortunately, it isn't too hard to figure out which kind of 'milk' to give your newborn and younger infant, as most parents know to give them either breast milk or an iron fortified infant formula.
Most parents also know to switch to whole milk once their baby is a year old, or after that, once they decide to wean from breastfeeding.
When to switch to low fat milk is a little more confusing for many parents though.
Milk is good for kids and teens.
It is a good source of calcium, vitamin D, and protein.
In fact, depending on their age, most kids should drink between 2 and 4 glasses of milk each day, especially if they aren't eating or drinking any other high calcium foods, such as yogurt, cheese, or calcium fortified orange juice.
The only problem is that whole milk has a lot of fat in it, especially as compared to lower fat 2%, 1% and skim milk, which the American Academy of Pediatrics recommends that children over age 2 drink. This extra fat is especially concerning considering the childhood obesity epidemic we are currently trying to deal with.
Case For Whole Milk
Whole milk is a good option for toddlers over age 12 months who aren't breastfeeding and who aren't drinking a toddler formula. According to the AAP, in their Guide To Your Child's Nutrition, these 'young children need calories from fat for growth and brain development,' and 'this is especially important in the first 2 years of life.'
The only other real benefit of whole milk over low fat milk is that many people do think it tastes better, so for kids who don't get used to low fat milk and simply refuse to drink it, whole milk may be the only way that they will drink any milk at all.
Whole milk might also be better if you have a very picky eater who is not overweight and is simply not getting enough fat and calories from the rest of his diet. You don't want all of your child's calories to come from milk though, so talk to your Pediatrician and/or a Registered Dietician if you feel like you are in this situation.
Case For Low Fat Milk
Although the AAP touts the benefits of whole milk for younger toddlers, they do say that 'after age 2, you can switch your toddler to skim or low-fat milk, like the rest of the family.'
Is the difference between whole milk and low fat milk really that much of a difference?
A quick comparison of milk nutrition labels (per 8 ounce serving) shows that it really does:
• Whole Milk - 150 Calories - 8g Fat
• 2% Milk - 120 Calories - 4.5g Fat
• 1% Milk - 100 Calories - 2.5g Fat
• Skim Milk - 80 Calories - 0g Fat
So if your 5 year old goes from Whole Milk to 1% Milk and typically drinks 3 cups of milk a day, he would save 150 calories a day. Although that doesn't sound like much, since you gain about a pound for every 3500 calories you consume, those extra 150 calories might cost you an extra pound in body weight every 3 weeks or so (150 calories/day x 23 days = 3450 calories = 1 pound).
Resolution
So what should you do? According to the AAP recommendations, if your toddler isn't going to continue breastfeeding, you should switch her to whole milk once she is 12 months old. Next, switch to skim or low fat milk at age 2 years.
Making the switch at an early age is much easier than doing it when your child is older, when they are more likely to notice and be resistant to switching to low fat milk. Still, even with your younger child, you can make a gradual switch, going first to 2% Milk and than later switching again, this time to 1% Milk or Skim Milk.
An early switch to low fat milk also helps to ensure healthy habits for the rest of your child's life, as he will be more likely to continue to drink low fat milk as a teen and adult, instead of higher fat and calorie Whole Milk.
Remember that soy milk and rice milk is typically low fat, so would also be a good choice once your child is 2 years old, especially if he is allergic to cow's milk or has a lactose intolerance. '
And finally, let's look at the following which can also be viewed at http://stronglifts.com/how-to-build-muscle-mass-guide/
Drink Whole Milk. If you don’t bother gaining some fat, drink 1 gallon whole milk daily on top of your current food intake. You can gain 25lbs in 1 month if you combine this with 3 weekly Squat sessions. '
Ok we've established some views on milk overall. In offering my own thoughts as a conclusion, I believe it depends on your own personal goals. If you want to gain weight so that your muscles are bigger then yes whole milk will do it. However, in doing so you are taking on fat as well as protein, and with that being the case, no matter how big your muscles are, they will never be seen through the layer of fat covering them. The same principle applies when it comes to having a six pack stomach. Yes you need lots of protein to help maintain and build muscle, but I would recommend going for the low fat variety. This can be achieved with tuna and chicken, and yes Skimmed Milk.
So when it comes to the Skimmed Milk vs Whole Milk Showdown, as judge and jury, I declare Skimmed Milk the winner. Done!
Wednesday 22 July 2009
If The Shoe Fits - Wear It!
Now when it comes to choosing sneakers/trainers/running shoes for the gym I'm very much a fan of Nike. They have served me well for many years. Then about 9 months ago I bought a pair of Asics shoes which I heard were fantastic for running. Unfortunately for me, it appears the pair I chose were too high arched for my particular feet shape. It could be why my balance within certain exercises such as lunging hasn't been so confident. Yesterday I was referred to Sweat Shop by a trainer at my gym. At Sweat Shop they have you run up and down in the shop and help you figure out the right type of running shoe for you. Turns out the right running shoe for me was a mid-arch shoe rather than the high arch of the Asics I was wearing. Having figured that out and based on style and availability at the Sweat Shop I managed to narrow my choice down to a pair of Nike, New Balance and Mizuno. I based my final decision on comfort and much improved balance in comparison to my Asics, and personal style, and much to my surprise I didn't walk away with the Nike. Turns out that yesterday Mizuno was the right running shoe for me. As I head to the gym this morning, and having already walked in my new Mizuno shoes yesterday, I'm looking forward to much improved balance.
The following is a guide to choosing the right running shoes. I found it at http://www.rei.com/expertadvice/articles/running+shoes.html . Additional information is also available at http://www.therunningadvisor.com/running_shoes.html :
Three important factors to consider when making your choice are the size, shape and mechanics of your feet.
Foot size
You probably already know your shoe size. If you're not exactly sure or if one foot is larger than the other, it's best to have your feet measured with a Brannock device. (That's the flat metal thing with sliders that measure the length and width plus the toe-to-ball length of the foot.)
Foot shape
Next you need to know the shape of your foot. Do you have high arches? Are you flat-footed? Do you have a "normal" shape foot? (If so, you are in the minority!) Here's a simple way to find out. As you get out of the tub or shower, or step out of a pool, take a look at the footprint you leave on the bathmat or cement. The width of your footprint will suggest the shape of your arch and the way your foot moves as you run. Generally speaking, the wider and straighter the footprint, the lower your arch is. A very narrow, curved footprint (or one in which the ball and heel are not even connected) suggests a high arch. Somewhere in between these two is that so-called "normal" foot.
Running mechanics
Foot shape is closely related to its movement as you walk or run. Typically, as your foot strikes the ground heel first, it rolls slightly inward, flattening the arch to cushion the force. This inward movement is called pronation. Next, your foot rolls slightly to the outside, stiffening up and creating a springboard that propels the next step. The outward motion is known as supination.
Many people experience different levels of these sideways motions as they run. Many over-pronate, meaning that their feet are overly flexible and roll too far to the inside. This is commonly, although not always, true of people with low arches. These folks need extra support and motion control.
Some runners supinate (more commonly referred to in the footwear world as under-pronating.) This means they run on the outside edges of their feet, which in turn don't absorb much shock as they land. This is frequently the result of inflexible feet and high arches. The preferred shoe for this type of runner offers plenty of cushioning and flexibility. But how do you determine what sideways motion your foot makes? The answer is probably in your closet.
If you own a pair of "experienced" running shoes, check the wear pattern on the soles to see whether you over- or under-pronate or if your foot motion is normal. If the wear is centralized to the ball of the foot and a small portion of the heel, you have a normal amount of foot movement. Over-pronation is identified by wear patterns along the inside edges, while under-pronation is marked by wear along the outer edges.
Find Your Shoe Type
Excessive foot motion can lead to recurring pain and running injuries, so good running shoes are designed to counteract under- and over-pronation. Let's take a look at shoe types and construction available.
First, the "Last"
The last is the shape of the shoe and also the method in which it's constructed. Shoes are considered to have a straight, semi-curved or curved "last." This is the shape of the sole or footprint. The shape of the last will tell you if you have enough room for your longest toe to move forward with each step. A straight lasted shoe may not have the toe room for a person with a curved foot, and vice-versa.
A straight last is appropriate if you are a over-pronater or person with the flexible, flat arch. It helps to control inward motion.
A curved last, on the other hand (foot?), is designed for those of you with rigid, high arches that under-pronate. This shape provides cushioning and promotes inward motion.
The semi-curved last is somewhere in between, and is appropriate for the person with the "normal" amount of pronation.
The last is also the method in which shoes are constructed. Shoes can be board-lasted, slip-lasted or combination-lasted.
Board-lasted shoes are generally made with a piece of stiff fiberboard glued to the upper and then to the mid- and outsole. These shoes offer a lot of stability and motion control, appropriate for the over-pronater.
Slip-lasted shoes are made by sewing the upper into a sock which is then glued directly to the mid- and outsole without any board in between. These are flexible shoes with lots of cushioning and little motion control and are ideal for the under-pronater.
Combination lasted shoes feature board-lasting in the back half for motion control and support, with slip-lasting in front for cushioning and flex. This is the most common construction and can be used by the widest range of foot shapes.
(A note about orthotics: If you wear orthotics, choose a board- or combination-lasted shoe as these styles provide a solid heel platform.)
Other Construction Features to Consider
Probably the next most important part of a shoe's performance is its midsole. Sandwiched in between the outer sole and the footbed, it provides cushioning and some stability. It is usually made of some type of foam, either EVA (ethyl vinyl acetate) or PU (polyurethane). EVA is lighter weight and softer than PU, but also compresses faster, reducing its cushioning effect. Compression-molded EVA is a denser, more durable form of this foam. PU is heavier and firmer still, and is even more durable. Frequently, the 2 types of foam are combined to form a dual-density midsole, providing varying degrees of cushioning and support. Many manufacturers add gel, air bladders and other structures to the midsole to the heel or the forefoot to supplement the foam.
External features to look for are supportive structures such as heel counters, wedges and lateral or medial supports. The heel counter is the material that forms a rigid structure around the heel and provides motion control. This is sometimes supplemented with a heel wedge, which not only adds more support but cushions the heel as well. It may even help those runners who are bothered by Achilles tendonitis. Side supports, variously called medial posts or torsion bars, help to control inward or outward movement. They are designed for the over- or under-pronater.
Finally, you may want to consider the outsole materials. Most shoes will either be made of carbon rubber, which is a hard, yet very durable material, or blown rubber, which offers more cushioning but wears down more quickly, or a combination of each. Trail running shoes often have carbon rubber to withstand trail wear. Racing shoes or light trainers frequently have blown rubber to keep them as lightweight as possible. Most trainers are a combination of hard rubber in the heel and blown rubber in the forefoot.
Try Them On—If the Shoe Fits, Wear It!
Here are a few ideas about getting the right fit.
1. Try your shoes on at the end of the day. Your feet normally swell during the day's activities and are at their largest then. This will prevent you from buying shoes that are too small.
2. Check that your longest toes have ample room to move as you toe-off with each step. You should be able to get a finger's width behind your heel if you put your toes as far forward as possible. Also check that the shape of last you've chosen doesn't pinch your toes.
3. Make sure you try on shoes on both feet as most people have one foot that's slightly larger than the other. You want both shoes to fit!
4. Lace the shoes adequately. Too tight, and you can experience discomfort over the instep. Too loose and you risk excessive foot motion.
The following is a guide to choosing the right running shoes. I found it at http://www.rei.com/expertadvice/articles/running+shoes.html . Additional information is also available at http://www.therunningadvisor.com/running_shoes.html :
Three important factors to consider when making your choice are the size, shape and mechanics of your feet.
Foot size
You probably already know your shoe size. If you're not exactly sure or if one foot is larger than the other, it's best to have your feet measured with a Brannock device. (That's the flat metal thing with sliders that measure the length and width plus the toe-to-ball length of the foot.)
Foot shape
Next you need to know the shape of your foot. Do you have high arches? Are you flat-footed? Do you have a "normal" shape foot? (If so, you are in the minority!) Here's a simple way to find out. As you get out of the tub or shower, or step out of a pool, take a look at the footprint you leave on the bathmat or cement. The width of your footprint will suggest the shape of your arch and the way your foot moves as you run. Generally speaking, the wider and straighter the footprint, the lower your arch is. A very narrow, curved footprint (or one in which the ball and heel are not even connected) suggests a high arch. Somewhere in between these two is that so-called "normal" foot.
Running mechanics
Foot shape is closely related to its movement as you walk or run. Typically, as your foot strikes the ground heel first, it rolls slightly inward, flattening the arch to cushion the force. This inward movement is called pronation. Next, your foot rolls slightly to the outside, stiffening up and creating a springboard that propels the next step. The outward motion is known as supination.
Many people experience different levels of these sideways motions as they run. Many over-pronate, meaning that their feet are overly flexible and roll too far to the inside. This is commonly, although not always, true of people with low arches. These folks need extra support and motion control.
Some runners supinate (more commonly referred to in the footwear world as under-pronating.) This means they run on the outside edges of their feet, which in turn don't absorb much shock as they land. This is frequently the result of inflexible feet and high arches. The preferred shoe for this type of runner offers plenty of cushioning and flexibility. But how do you determine what sideways motion your foot makes? The answer is probably in your closet.
If you own a pair of "experienced" running shoes, check the wear pattern on the soles to see whether you over- or under-pronate or if your foot motion is normal. If the wear is centralized to the ball of the foot and a small portion of the heel, you have a normal amount of foot movement. Over-pronation is identified by wear patterns along the inside edges, while under-pronation is marked by wear along the outer edges.
Find Your Shoe Type
Excessive foot motion can lead to recurring pain and running injuries, so good running shoes are designed to counteract under- and over-pronation. Let's take a look at shoe types and construction available.
First, the "Last"
The last is the shape of the shoe and also the method in which it's constructed. Shoes are considered to have a straight, semi-curved or curved "last." This is the shape of the sole or footprint. The shape of the last will tell you if you have enough room for your longest toe to move forward with each step. A straight lasted shoe may not have the toe room for a person with a curved foot, and vice-versa.
A straight last is appropriate if you are a over-pronater or person with the flexible, flat arch. It helps to control inward motion.
A curved last, on the other hand (foot?), is designed for those of you with rigid, high arches that under-pronate. This shape provides cushioning and promotes inward motion.
The semi-curved last is somewhere in between, and is appropriate for the person with the "normal" amount of pronation.
The last is also the method in which shoes are constructed. Shoes can be board-lasted, slip-lasted or combination-lasted.
Board-lasted shoes are generally made with a piece of stiff fiberboard glued to the upper and then to the mid- and outsole. These shoes offer a lot of stability and motion control, appropriate for the over-pronater.
Slip-lasted shoes are made by sewing the upper into a sock which is then glued directly to the mid- and outsole without any board in between. These are flexible shoes with lots of cushioning and little motion control and are ideal for the under-pronater.
Combination lasted shoes feature board-lasting in the back half for motion control and support, with slip-lasting in front for cushioning and flex. This is the most common construction and can be used by the widest range of foot shapes.
(A note about orthotics: If you wear orthotics, choose a board- or combination-lasted shoe as these styles provide a solid heel platform.)
Other Construction Features to Consider
Probably the next most important part of a shoe's performance is its midsole. Sandwiched in between the outer sole and the footbed, it provides cushioning and some stability. It is usually made of some type of foam, either EVA (ethyl vinyl acetate) or PU (polyurethane). EVA is lighter weight and softer than PU, but also compresses faster, reducing its cushioning effect. Compression-molded EVA is a denser, more durable form of this foam. PU is heavier and firmer still, and is even more durable. Frequently, the 2 types of foam are combined to form a dual-density midsole, providing varying degrees of cushioning and support. Many manufacturers add gel, air bladders and other structures to the midsole to the heel or the forefoot to supplement the foam.
External features to look for are supportive structures such as heel counters, wedges and lateral or medial supports. The heel counter is the material that forms a rigid structure around the heel and provides motion control. This is sometimes supplemented with a heel wedge, which not only adds more support but cushions the heel as well. It may even help those runners who are bothered by Achilles tendonitis. Side supports, variously called medial posts or torsion bars, help to control inward or outward movement. They are designed for the over- or under-pronater.
Finally, you may want to consider the outsole materials. Most shoes will either be made of carbon rubber, which is a hard, yet very durable material, or blown rubber, which offers more cushioning but wears down more quickly, or a combination of each. Trail running shoes often have carbon rubber to withstand trail wear. Racing shoes or light trainers frequently have blown rubber to keep them as lightweight as possible. Most trainers are a combination of hard rubber in the heel and blown rubber in the forefoot.
Try Them On—If the Shoe Fits, Wear It!
Here are a few ideas about getting the right fit.
1. Try your shoes on at the end of the day. Your feet normally swell during the day's activities and are at their largest then. This will prevent you from buying shoes that are too small.
2. Check that your longest toes have ample room to move as you toe-off with each step. You should be able to get a finger's width behind your heel if you put your toes as far forward as possible. Also check that the shape of last you've chosen doesn't pinch your toes.
3. Make sure you try on shoes on both feet as most people have one foot that's slightly larger than the other. You want both shoes to fit!
4. Lace the shoes adequately. Too tight, and you can experience discomfort over the instep. Too loose and you risk excessive foot motion.
Tuesday 21 July 2009
Ice Cream Sundae On A Sunday
Baskin-Robbins, Ben & Jerry's, Edy's (which I unfortunately can't get here in the UK), you name it, gotta love ice cream. There are so many choices. Of course it isn't the best choice when it comes to weight loss because of the high fat content. Portion control is definitely required when it comes to ice cream.
Then I thought of an ice cream rule yesterday. The ice cream sundae was apparently invented on a Sunday. Therefore, I figured that if you must have ice cream, try to have it only one day a week, and what better day than a Sunday, the day the ice cream sundae was invented. By applying this rule it is perhaps something you can look forward to each week as long as you maintain control the rest of the week.
Now I'm sure this idea isn't original. In fact I was inspired by a very well known internet philologist known as HotForWords. Her bio is below, and you can check out even more info at http://www.hotforwords.com/2009/07/19/never-on-a-sundae/ :
Marina Orlova, known to millions of YouTube fans around the world as a sexy master of language, HotForWords, is a 28 year old Internet “sensation”. Hailing from Moscow, Marina has two degrees in philology which is the study of linguistics and origin of words. Back in Russian Marina taught English and World Literature for high-schoolers. She came to the United States six years ago to improve her English skills and prepare for her PHD, but she ended up staying in the U.S. simply because of the warmer weather.
Two and a half years ago, Marina burst on to the YouTube scene. Her initial goal was to reach more people with her language knowledge. Instead of a classroom of 20 back in Russia, she now has a virtual class of over 238,000 subscribers. In each video she takes word requests from YouTube users and discuses their meanings and origins. Something that might, at first, seem boring, but when a buxom blonde with a Russian accent teaches you anything, it can be quite educational, proving that “Intelligence Is Sexy.”
Monday 20 July 2009
The Calorie Delusion
While browsing in a supermarket, I found the following article in the magazine New Scientist. Though quite long, it is fascinating reading, particularly for those that count calories. It is written by Bijal Trivedi, a freelance science writer based in Washington DC, and can also be viewed at http://www.newscientist.com/article/mg20327171.200-the-calorie-delusion-why-food-labels-are-wrong.html?full=true
' STANDING in line at the coffee shop you feel a little peckish. So what will you choose to keep you going until lunchtime? Will it be that scrumptious-looking chocolate brownie or perhaps a small, nut-based muesli bar. You check the labels: the brownie contains around 250 kilocalories (kcal), while the muesli bar contains more than 300. Surprised at the higher calorie count of what looks like the healthy option, you go for the brownie.
This is the kind of decision that people watching their weight - or even just keeping a casual eye on it - make every day. As long as we keep our calorie intake at around the recommended daily values of 2000 for women and 2500 for men, and get a good mix of nutrients, surely we can eat whatever we like?
This is broadly true; after all, maintaining a healthy weight is largely a matter of balancing calories in and calories out. Yet according to a small band of researchers, using the information on food labels to estimate calorie intake could be a very bad idea. They argue that calorie estimates on food labels are based on flawed and outdated science, and provide misleading information on how much energy your body will actually get from a food. Some food labels may over or underestimate this figure by as much as 25 per cent, enough to foil any diet, and over time even lead to obesity. As the western world's waistlines expand at an alarming rate, they argue, it is time consumers were told the true value of their food.
Calorie counts on food labels around the world are based on a system developed in the late 19th century by American chemist Wilbur Olin Atwater. Atwater calculated the energy content of various foods by burning small samples in controlled conditions and measuring the amount of energy released in the form of heat. To estimate the proportion of this raw energy that was used by the body, Atwater calculated the amount of energy lost as undigested food in faeces, and as chemical energy in the form of urea, ammonia and organic acids found in urine, and then he subtracted these figures from the total. Using this method, Atwater estimated that carbohydrates and protein provide an average of 4 kcal per gram, while fat provides 9 kcal per gram. With a few modifications, these measurements of what is known as metabolisable energy have been the currency of food ever since.
We know these values are approximate. Nutritionists are well aware that our bodies don't incinerate food, they digest it. And digestion - from chewing food to moving it through the gut and chemically breaking it down along the way - takes a different amount of energy for different foods. According to Geoffrey Livesey, an independent nutritionist based in Norfolk, UK, this can lower the number of calories your body extracts from a meal by anywhere between 5 and 25 per cent depending on the food eaten. "These energy costs are quite significant," he says, yet are not reflected on any food label.
Dietary fibre is one example. As well as being more resistant to mechanical and chemical digestion than other forms of carbohydrate, dietary fibre provides energy for gut microbes, and they take their cut before we get our share. Livesey has calculated that all these factors reduce the energy derived from dietary fibre by 25 per cent - down from the current estimate of 2 kcal per gram to 1.5 kcal per gram (The American Journal of Clinical Nutrition, vol 51, p 617).
Similarly, the number of calories attributed to protein should be reduced from 4 kcal per gram to 3.2 kcal per gram, a 20 per cent decrease, Livesey says. That's because it takes energy to convert ammonia to urea when protein is broken down into its constituent amino acids (British Journal of Nutrition, vol 85, p 271).
Put into the context of real life, these relatively small errors may make a measurable difference. In the case of the brownie versus the muesli bar, the label will overestimate the calories derived from the fibre and protein-packed muesli bar, perhaps by enough to make it lower in calories than the brownie. Just 20 kcal per day more than you need can add up to roughly a kilogram of fat over a year.
Errors in the Atwater factors for protein and fibre are just one reason why the brownie may pack more of a calorific punch than the label suggests. The brownie will be much softer in texture than the nut-bar, a factor that is known to lower the energy cost of digestion. In a study published in 2003, for example, a team led by Kyoko Oka at Kyushu University in Fukuoka, Japan, investigated the effect of food texture on weight gain. They fed one group of rats their usual hard food pellets, while a second group received a softer version. Both pellets had exactly the same calorie content and flavour. The only difference was that softer ones were easier to chew. After 22 weeks, the rats on the soft food diet were obese and had more abdominal fat. "Food texture might be as important a factor for preventing obesity as taste or food nutrients," Oka and his colleagues concluded (Journal of Dental Research, vol 82, p 491).
A similar study in people had comparable results. Kentaro Murakami and Satoshi Sasaki, both at the University of Tokyo in Japan, surveyed 450 female students about their eating habits and then classified the food they ate according to how difficult it was to chew. They found that women who ate the hardest foods had significantly slimmer waistlines than those who ate the softest foods (American Journal of Clinical Nutrition, vol 86, p206).
What's more, the brownie is made from refined sugar and flour, making it easier for our bodies to extract the available calories than it would be from the complex carbohydrates of the oatmeal in the cereal bar. And while the Atwater system assumes that the proportion of food that passes through the gut undigested is more or less constant, at around 10 per cent, we have known for more than 60 years that this is not the case. Thirty per cent or more of coarse-ground wheat flour may be excreted, while today's finely milled flours may be almost completely digested. As a result, foods made from these fine flours - like that brownie - are likely to channel practically all of the energy from carbohydrate into the body.
Cooking, too, can affect how many calories the body gets from foods, another factor the Atwater system ignores, says Richard Wrangham, a biological anthropologist at Harvard University. Wrangham became interested in the impact of food processing on calorie availability as part of his work into how cooking affected human evolution. In his recently published book Catching Fire: How cooking made us human, Wrangham suggests that the advent of cooking propelled our ancestors onto the evolutionary fast track, by providing more energy to invest in growing bigger brains.
"Cooking gives food energy," says Wrangham. It alters the structure of the food at the molecular level, making it easier for our body to break it up and extract the nutrients.
In plants, for example, much of the energy from starch is stored as amylopectin, which is semi-crystalline, does not dissolve in water, and cannot be easily digested. Heat starchy foods with water, though, and the crystalline forms begin to melt. The starch granules absorb water, swell, and eventually burst. The amylopectin is shattered into short starch molecules called amylose, which are easily digested by the enzyme amylase.
Cooking also makes meat more digestible. Proteins are like origami - complex, folded, three-dimensional structures that stomach acids and enzymes can't easily access. Heat unfolds the proteins, exposing them to enzymes that chop up the amino acids so they can be recycled into proteins the body needs.
To explore how much cooking ramps up the caloric potential of food, Wrangham teamed up with Stephen Secor, an expert in the physiology of digestion at the University of Alabama, Tuscaloosa. Secor tested the impact of cooking and grinding food on the ability of Burmese pythons to digest and absorb the nutrients. Pythons may sound like a strange choice, but they are useful models for studying digestion because they remain motionless for days after eating, making it easy to link changes in metabolism to the food they have eaten.
Secor fed the snakes one of four options: intact raw steak, intact cooked steak, ground raw steak or ground cooked steak. He found that cooking or grinding the meat reduced the cost of digestion by 12.7 per cent and 12.4 per cent respectively. When he fed the pythons steak that had been both ground and cooked, the combination lowered the amount of energy needed to digest the meal by 23.4 per cent.
"That's a significant decrease in the cost of digestion," says Secor. "It means that there are that many more calories that can be allocated to other activities, like glucose or fat storage."
In other experiments Secor tested the energy differences between cooked and raw carrots when fed to bearded dragons. Unlike pythons these lizards are omnivorous, which makes it possible to test the response of the digestive system when raised on a strictly herbivorous, carnivorous or omnivorous diet. By counting the number of chews the dragons took before swallowing the food, his preliminary findings suggest that the cooked carrots require only about half as many chews as the raw vegetable, which corresponds to more than a 40 per cent drop in the energy needed to chew.
A handful of human studies supports what has been discovered in animals. In the late 1990s, Pieter Evenepoel, now at University Hospital Leuven, in Belgium, labelled egg protein with radioactive isotopes and tracked it as it passed through the digestive tracts of human volunteers. One experiment involved giving 25 grams of cooked egg protein to five volunteers who had undergone an ileostomy, in which a loop of the small intestine is brought to the surface and faeces are collected in a bag. Later they gave the patients the same meal but this time the egg was raw. After the meals, the contents of the bag and the breath of the patients were examined for labelled nitrogen and carbon - the remnants of the digested protein. They found that 90 per cent of the cooked egg was digested compared to just 51 per cent of the raw egg (The Journal of Nutrition, vol 128, p 1716).
Yet despite these large variations in how much energy the body has at its disposal either to use or store, none of this is reflected in the food labelling system, which some say leaves the consumer in the dark about their dietary choices. "It's difficult to produce a meaningful, accurate estimate of the impact of food processing, so people have simply pushed that question aside... so far aside that most people in the public aren't even aware of it," says Wrangham.
So if food labels are giving consumers a potentially misleading picture of their dietary choices, what should be done about it?
For many nutritionists, the answer is nothing. While they acknowledge that the current system isn't perfect, many argue that sticking with the Atwater system makes it easy to calculate a ballpark calorie count. They also say that overhauling such a widely used system would require a huge amount of research in both animal models and human volunteers, plus a more complicated labelling system than consumers are used to, for little real public health benefit. "There will be errors, but not very serious errors, and nobody can do their calories anyway so what difference does it make?" says Marion Nestle, a nutritionist at New York University.
Calorie recount
Indeed, back in 2002, the UN Food and Agriculture Organization (FAO) assembled an international group of nutritionists, including Livesey, to investigate the possibility of recommending a change to food labelling standards to reflect the cost of digestion. The group, with the exception of Livesey, decided to stick with metabolisable energy for calculating nutrition labels on food products because, the report concluded, "the problems and burdens ensuing from such a change would appear to outweigh by far the benefits".
"We believe that metabolisable energy is a more accurate representation of what's in that food for everybody [and is] more accurate for the purposes of food labelling," says Janis Baines, a nutritionist at the regulatory agency Food Standards Australia New Zealand, in Canberra, who supports the FAO's decision.
Livesey, however, is convinced that the Atwater system needs to be revised to take into account the energy used to digest different foods - to provide updated values for protein and dietary fibre that reflect the cost of digestion.
Wrangham agrees, and suggests that in addition to making calorie counts more accurate for different foods, there could be a system describing roughly how many calories would be gained if you cooked a particular food in different ways. A steak, for example, may provide more available calories per serving if cooked well done, than if done medium-rare or served raw.
Even Livesey would not expect these adjustments to solve the obesity crisis, at least not on their own. Nevertheless, he believes correcting food labels to reflect the latest science will give the diet-conscious consumer the information they need to make the best kinds of dietary choices based on the latest scientific understanding of digestion. "The public should be able to apply the science," he says. "[And] if you're not following the science you're following something else". '
' STANDING in line at the coffee shop you feel a little peckish. So what will you choose to keep you going until lunchtime? Will it be that scrumptious-looking chocolate brownie or perhaps a small, nut-based muesli bar. You check the labels: the brownie contains around 250 kilocalories (kcal), while the muesli bar contains more than 300. Surprised at the higher calorie count of what looks like the healthy option, you go for the brownie.
This is the kind of decision that people watching their weight - or even just keeping a casual eye on it - make every day. As long as we keep our calorie intake at around the recommended daily values of 2000 for women and 2500 for men, and get a good mix of nutrients, surely we can eat whatever we like?
This is broadly true; after all, maintaining a healthy weight is largely a matter of balancing calories in and calories out. Yet according to a small band of researchers, using the information on food labels to estimate calorie intake could be a very bad idea. They argue that calorie estimates on food labels are based on flawed and outdated science, and provide misleading information on how much energy your body will actually get from a food. Some food labels may over or underestimate this figure by as much as 25 per cent, enough to foil any diet, and over time even lead to obesity. As the western world's waistlines expand at an alarming rate, they argue, it is time consumers were told the true value of their food.
Calorie counts on food labels around the world are based on a system developed in the late 19th century by American chemist Wilbur Olin Atwater. Atwater calculated the energy content of various foods by burning small samples in controlled conditions and measuring the amount of energy released in the form of heat. To estimate the proportion of this raw energy that was used by the body, Atwater calculated the amount of energy lost as undigested food in faeces, and as chemical energy in the form of urea, ammonia and organic acids found in urine, and then he subtracted these figures from the total. Using this method, Atwater estimated that carbohydrates and protein provide an average of 4 kcal per gram, while fat provides 9 kcal per gram. With a few modifications, these measurements of what is known as metabolisable energy have been the currency of food ever since.
We know these values are approximate. Nutritionists are well aware that our bodies don't incinerate food, they digest it. And digestion - from chewing food to moving it through the gut and chemically breaking it down along the way - takes a different amount of energy for different foods. According to Geoffrey Livesey, an independent nutritionist based in Norfolk, UK, this can lower the number of calories your body extracts from a meal by anywhere between 5 and 25 per cent depending on the food eaten. "These energy costs are quite significant," he says, yet are not reflected on any food label.
Dietary fibre is one example. As well as being more resistant to mechanical and chemical digestion than other forms of carbohydrate, dietary fibre provides energy for gut microbes, and they take their cut before we get our share. Livesey has calculated that all these factors reduce the energy derived from dietary fibre by 25 per cent - down from the current estimate of 2 kcal per gram to 1.5 kcal per gram (The American Journal of Clinical Nutrition, vol 51, p 617).
Similarly, the number of calories attributed to protein should be reduced from 4 kcal per gram to 3.2 kcal per gram, a 20 per cent decrease, Livesey says. That's because it takes energy to convert ammonia to urea when protein is broken down into its constituent amino acids (British Journal of Nutrition, vol 85, p 271).
Put into the context of real life, these relatively small errors may make a measurable difference. In the case of the brownie versus the muesli bar, the label will overestimate the calories derived from the fibre and protein-packed muesli bar, perhaps by enough to make it lower in calories than the brownie. Just 20 kcal per day more than you need can add up to roughly a kilogram of fat over a year.
Errors in the Atwater factors for protein and fibre are just one reason why the brownie may pack more of a calorific punch than the label suggests. The brownie will be much softer in texture than the nut-bar, a factor that is known to lower the energy cost of digestion. In a study published in 2003, for example, a team led by Kyoko Oka at Kyushu University in Fukuoka, Japan, investigated the effect of food texture on weight gain. They fed one group of rats their usual hard food pellets, while a second group received a softer version. Both pellets had exactly the same calorie content and flavour. The only difference was that softer ones were easier to chew. After 22 weeks, the rats on the soft food diet were obese and had more abdominal fat. "Food texture might be as important a factor for preventing obesity as taste or food nutrients," Oka and his colleagues concluded (Journal of Dental Research, vol 82, p 491).
A similar study in people had comparable results. Kentaro Murakami and Satoshi Sasaki, both at the University of Tokyo in Japan, surveyed 450 female students about their eating habits and then classified the food they ate according to how difficult it was to chew. They found that women who ate the hardest foods had significantly slimmer waistlines than those who ate the softest foods (American Journal of Clinical Nutrition, vol 86, p206).
What's more, the brownie is made from refined sugar and flour, making it easier for our bodies to extract the available calories than it would be from the complex carbohydrates of the oatmeal in the cereal bar. And while the Atwater system assumes that the proportion of food that passes through the gut undigested is more or less constant, at around 10 per cent, we have known for more than 60 years that this is not the case. Thirty per cent or more of coarse-ground wheat flour may be excreted, while today's finely milled flours may be almost completely digested. As a result, foods made from these fine flours - like that brownie - are likely to channel practically all of the energy from carbohydrate into the body.
Cooking, too, can affect how many calories the body gets from foods, another factor the Atwater system ignores, says Richard Wrangham, a biological anthropologist at Harvard University. Wrangham became interested in the impact of food processing on calorie availability as part of his work into how cooking affected human evolution. In his recently published book Catching Fire: How cooking made us human, Wrangham suggests that the advent of cooking propelled our ancestors onto the evolutionary fast track, by providing more energy to invest in growing bigger brains.
"Cooking gives food energy," says Wrangham. It alters the structure of the food at the molecular level, making it easier for our body to break it up and extract the nutrients.
In plants, for example, much of the energy from starch is stored as amylopectin, which is semi-crystalline, does not dissolve in water, and cannot be easily digested. Heat starchy foods with water, though, and the crystalline forms begin to melt. The starch granules absorb water, swell, and eventually burst. The amylopectin is shattered into short starch molecules called amylose, which are easily digested by the enzyme amylase.
Cooking also makes meat more digestible. Proteins are like origami - complex, folded, three-dimensional structures that stomach acids and enzymes can't easily access. Heat unfolds the proteins, exposing them to enzymes that chop up the amino acids so they can be recycled into proteins the body needs.
To explore how much cooking ramps up the caloric potential of food, Wrangham teamed up with Stephen Secor, an expert in the physiology of digestion at the University of Alabama, Tuscaloosa. Secor tested the impact of cooking and grinding food on the ability of Burmese pythons to digest and absorb the nutrients. Pythons may sound like a strange choice, but they are useful models for studying digestion because they remain motionless for days after eating, making it easy to link changes in metabolism to the food they have eaten.
Secor fed the snakes one of four options: intact raw steak, intact cooked steak, ground raw steak or ground cooked steak. He found that cooking or grinding the meat reduced the cost of digestion by 12.7 per cent and 12.4 per cent respectively. When he fed the pythons steak that had been both ground and cooked, the combination lowered the amount of energy needed to digest the meal by 23.4 per cent.
"That's a significant decrease in the cost of digestion," says Secor. "It means that there are that many more calories that can be allocated to other activities, like glucose or fat storage."
In other experiments Secor tested the energy differences between cooked and raw carrots when fed to bearded dragons. Unlike pythons these lizards are omnivorous, which makes it possible to test the response of the digestive system when raised on a strictly herbivorous, carnivorous or omnivorous diet. By counting the number of chews the dragons took before swallowing the food, his preliminary findings suggest that the cooked carrots require only about half as many chews as the raw vegetable, which corresponds to more than a 40 per cent drop in the energy needed to chew.
A handful of human studies supports what has been discovered in animals. In the late 1990s, Pieter Evenepoel, now at University Hospital Leuven, in Belgium, labelled egg protein with radioactive isotopes and tracked it as it passed through the digestive tracts of human volunteers. One experiment involved giving 25 grams of cooked egg protein to five volunteers who had undergone an ileostomy, in which a loop of the small intestine is brought to the surface and faeces are collected in a bag. Later they gave the patients the same meal but this time the egg was raw. After the meals, the contents of the bag and the breath of the patients were examined for labelled nitrogen and carbon - the remnants of the digested protein. They found that 90 per cent of the cooked egg was digested compared to just 51 per cent of the raw egg (The Journal of Nutrition, vol 128, p 1716).
Yet despite these large variations in how much energy the body has at its disposal either to use or store, none of this is reflected in the food labelling system, which some say leaves the consumer in the dark about their dietary choices. "It's difficult to produce a meaningful, accurate estimate of the impact of food processing, so people have simply pushed that question aside... so far aside that most people in the public aren't even aware of it," says Wrangham.
So if food labels are giving consumers a potentially misleading picture of their dietary choices, what should be done about it?
For many nutritionists, the answer is nothing. While they acknowledge that the current system isn't perfect, many argue that sticking with the Atwater system makes it easy to calculate a ballpark calorie count. They also say that overhauling such a widely used system would require a huge amount of research in both animal models and human volunteers, plus a more complicated labelling system than consumers are used to, for little real public health benefit. "There will be errors, but not very serious errors, and nobody can do their calories anyway so what difference does it make?" says Marion Nestle, a nutritionist at New York University.
Calorie recount
Indeed, back in 2002, the UN Food and Agriculture Organization (FAO) assembled an international group of nutritionists, including Livesey, to investigate the possibility of recommending a change to food labelling standards to reflect the cost of digestion. The group, with the exception of Livesey, decided to stick with metabolisable energy for calculating nutrition labels on food products because, the report concluded, "the problems and burdens ensuing from such a change would appear to outweigh by far the benefits".
"We believe that metabolisable energy is a more accurate representation of what's in that food for everybody [and is] more accurate for the purposes of food labelling," says Janis Baines, a nutritionist at the regulatory agency Food Standards Australia New Zealand, in Canberra, who supports the FAO's decision.
Livesey, however, is convinced that the Atwater system needs to be revised to take into account the energy used to digest different foods - to provide updated values for protein and dietary fibre that reflect the cost of digestion.
Wrangham agrees, and suggests that in addition to making calorie counts more accurate for different foods, there could be a system describing roughly how many calories would be gained if you cooked a particular food in different ways. A steak, for example, may provide more available calories per serving if cooked well done, than if done medium-rare or served raw.
Even Livesey would not expect these adjustments to solve the obesity crisis, at least not on their own. Nevertheless, he believes correcting food labels to reflect the latest science will give the diet-conscious consumer the information they need to make the best kinds of dietary choices based on the latest scientific understanding of digestion. "The public should be able to apply the science," he says. "[And] if you're not following the science you're following something else". '
Saturday 18 July 2009
"Become The Character And Just Say The Lines"
Yesterday I attended an acting masterclass seminar with renowned actor Joss Ackland C.B.E. (Commander of the order of the British Empire). Joss Ackland has been in the industry for over 60 years. His screen projects have included 'Hogfather', 'Crusoe', 'D3: The Mighty Ducks', 'Miracle On 34th Street', 'The Mighty Ducks', 'Lethal Weapon 2', 'One Of Our Dinosaurs Is Missing' and many, many more.
When asked what process he uses when acting, his simple response was "I become the character and just say the lines." When pressed further to give more detail, his response was the same. Joss Ackland simple felt that he simply had to be the character and respond as they would to a given situation.
This is an approach that you can most definitely apply to fitness and nutrition. When choosing whether or not to eat an unhealthy snack, you can ask yourself whether or not an elite athlete would do so. Think of yourself as that elite athlete, and then make the right choice. The same applies when deciding whether or not to train that day.
Think about what kind of person you wish to be, then simply do what it takes to become that kind of person.
When asked what process he uses when acting, his simple response was "I become the character and just say the lines." When pressed further to give more detail, his response was the same. Joss Ackland simple felt that he simply had to be the character and respond as they would to a given situation.
This is an approach that you can most definitely apply to fitness and nutrition. When choosing whether or not to eat an unhealthy snack, you can ask yourself whether or not an elite athlete would do so. Think of yourself as that elite athlete, and then make the right choice. The same applies when deciding whether or not to train that day.
Think about what kind of person you wish to be, then simply do what it takes to become that kind of person.
Friday 17 July 2009
Grapefruit And Spice
Here are a couple of Slimming suggestions which come from Oxygen magazine:
Grapefruit
- Just half a grapefruit before each meal (sans a high-caloric sugar topping of course – try a teaspoon of agave nectar instead) could help speed up your fat loss, according to a 2006 study in the Journal of Medicinal Food. People who did this for a 12-week period lost three and a half pounds versus those who decided to forego the grapefruit before meals.
Spice
- Spice up your fat burning. Studies show that cayenne pepper not only improves circulation and digestion, but also has thermogenic effects, meaning that it increases your body’s core temperature, thereby increasing metabolism. An increased metabolism aids in fat loss. It won’t make miracles happen, but it’s a good idea to add it to your menu.
Grapefruit
- Just half a grapefruit before each meal (sans a high-caloric sugar topping of course – try a teaspoon of agave nectar instead) could help speed up your fat loss, according to a 2006 study in the Journal of Medicinal Food. People who did this for a 12-week period lost three and a half pounds versus those who decided to forego the grapefruit before meals.
Spice
- Spice up your fat burning. Studies show that cayenne pepper not only improves circulation and digestion, but also has thermogenic effects, meaning that it increases your body’s core temperature, thereby increasing metabolism. An increased metabolism aids in fat loss. It won’t make miracles happen, but it’s a good idea to add it to your menu.
Thursday 16 July 2009
Freezing & Thawing
The following can also be viewed at MunFitnessBog.com :
Today, let’s look at some tips about freezing and thawing of food. Food should never be thawed at room temperature. Instead, they should be thawed using one of these three ways:
- In a refrigerator
- In a microwave
- Immersed in cold water
Why can’t we thaw meat at room temperature? When foods are defrosted at room temperature the surface of the food can quickly warm up. If held above this temperature for more than two hours, harmful microorganisms or their toxins will increases, which can lead to food poisoning when consumed. Those at highest risk for food borne illness include infants and young children, pregnant woman, older adults and people with weakened immune systems.
Therefore, the safest way to thaw meat is in a refrigerator. When defrosting by microwave, food often starts to cook, creating warm spots where bacteria could potentially grow. It is therefore recommended that food defrosted in a microwave be cooked immediately. It can then be consumed or stored in the fridge for later use.
It is not recommended to completely thaw meat and then refreeze it. Instead, you should completely cook the meat and then freeze it.
So, the next time you have leftover pasta sauce which has beef and pork, can you cook it, then froze it, defrost it and cook again? In other words, you may wonder whether you can refreeze leftovers more than one time. Refreezing leftovers more than once is not recommended. Your leftover pasta sauce should be frozen and reheated only once. The key is to freeze in several small portions rather than one large batch and take out only what you need. When you do reheat the frozen sauce, be sure to bring it to a boil before serving. Also, ensure that they are cooked thoroughly by stirring them during cooking.
How about ice cream, is it safe to eat ice cream after it has melted and then been refrozen? Unlike pasta sauce, ice cream is a perishable food product that needs to be kept frozen. Therefore, it is not recommended to eat thawed ice cream. If it was left at room temperature for longer than two hours, it may have spoiled with microorganisms that cause foodborne illness. In fact, the texture of the ice cream after refreezing may not be that good anymore.
Here are some summarized guidelines to help determine what you should keep and what to throw away:
- Do not refreeze highly perishable foods such as fish, seafood, melted ice cream, cream pies or custard fill pastries.
- Meat can be refrozen if it feels firm, contains ice crystals or is partially frozen. Rigid containers have to be opened and inspected for adequate ice crystals.
- If meat packages look like meat juices have leaked through – discard. Discard any foods that have been contaminated by raw meat juices from other packages.
- Refreeze vegetables only if they have plenty of ice crystals present.
- If you are in doubt, throw it out!
Today, let’s look at some tips about freezing and thawing of food. Food should never be thawed at room temperature. Instead, they should be thawed using one of these three ways:
- In a refrigerator
- In a microwave
- Immersed in cold water
Why can’t we thaw meat at room temperature? When foods are defrosted at room temperature the surface of the food can quickly warm up. If held above this temperature for more than two hours, harmful microorganisms or their toxins will increases, which can lead to food poisoning when consumed. Those at highest risk for food borne illness include infants and young children, pregnant woman, older adults and people with weakened immune systems.
Therefore, the safest way to thaw meat is in a refrigerator. When defrosting by microwave, food often starts to cook, creating warm spots where bacteria could potentially grow. It is therefore recommended that food defrosted in a microwave be cooked immediately. It can then be consumed or stored in the fridge for later use.
It is not recommended to completely thaw meat and then refreeze it. Instead, you should completely cook the meat and then freeze it.
So, the next time you have leftover pasta sauce which has beef and pork, can you cook it, then froze it, defrost it and cook again? In other words, you may wonder whether you can refreeze leftovers more than one time. Refreezing leftovers more than once is not recommended. Your leftover pasta sauce should be frozen and reheated only once. The key is to freeze in several small portions rather than one large batch and take out only what you need. When you do reheat the frozen sauce, be sure to bring it to a boil before serving. Also, ensure that they are cooked thoroughly by stirring them during cooking.
How about ice cream, is it safe to eat ice cream after it has melted and then been refrozen? Unlike pasta sauce, ice cream is a perishable food product that needs to be kept frozen. Therefore, it is not recommended to eat thawed ice cream. If it was left at room temperature for longer than two hours, it may have spoiled with microorganisms that cause foodborne illness. In fact, the texture of the ice cream after refreezing may not be that good anymore.
Here are some summarized guidelines to help determine what you should keep and what to throw away:
- Do not refreeze highly perishable foods such as fish, seafood, melted ice cream, cream pies or custard fill pastries.
- Meat can be refrozen if it feels firm, contains ice crystals or is partially frozen. Rigid containers have to be opened and inspected for adequate ice crystals.
- If meat packages look like meat juices have leaked through – discard. Discard any foods that have been contaminated by raw meat juices from other packages.
- Refreeze vegetables only if they have plenty of ice crystals present.
- If you are in doubt, throw it out!
Wednesday 15 July 2009
Organic? Non-Organic? Natural?
Foods come in all shapes and sizes. Some are simply what they are, whereas others contain numerous ingredients. Some are Organic due to the regulated way they are produced, and some are described as Natural which on many occasions can simply be a marketing gimmick.
So should you choose Organic? Or not? Which is the healthiest choice you should make?
The answer is...
... it doesn't matter. What matters is how healthy the product is based on nutrition. Organic milk chocolate for example, is just as unhealthy as regular milk chocolate. The nutrition value for both will likely be identical.
So when it comes to choosing between Organic or not, choose the one with the lowest fat and lowest amount of calories. Of course if Organic is a viable option then choose Organic. One such example would be when buying skimmed milk. Both are low fat and low calorie and are generally equal. In this instance you would be wise to choose the Organic option.
All in all, nutrition value is more important than whether a food or drink product is Organic or not.
So should you choose Organic? Or not? Which is the healthiest choice you should make?
The answer is...
... it doesn't matter. What matters is how healthy the product is based on nutrition. Organic milk chocolate for example, is just as unhealthy as regular milk chocolate. The nutrition value for both will likely be identical.
So when it comes to choosing between Organic or not, choose the one with the lowest fat and lowest amount of calories. Of course if Organic is a viable option then choose Organic. One such example would be when buying skimmed milk. Both are low fat and low calorie and are generally equal. In this instance you would be wise to choose the Organic option.
All in all, nutrition value is more important than whether a food or drink product is Organic or not.
Tuesday 14 July 2009
A Winning Attitude
Typical characteristics of a winning attitude include the ability to be:
- Optimistic enough to put in an honest effort and see what happens.
You shouldn't be negative about anything. Only positive.
- Stay focused on what you 'can' do.
It doesn't matter what you can't do. Just focus on doing your best and challenging yourself.
- Patient enough to take things one decision (and one day) at a time.
Losing a lot of weight does not happen in one night. There is no need to check yourself out in the mirror every day and let it affect your motivation negatively. Give it time.
- See mistakes and problems as learning opportunities.
Don't be demoralized. Take what you learn on board and use it make you better at whatever you do.
When it comes to having a winning attitude you shouldn't put yourself down or hold yourself back. If for example you happen to go over your calorie budget for the day, there is no need to feel guilty. Just workout harder the next day to make up for it. There is no need to put temptation in front of you. If you like unhealthy snacks, don't buy them when you go shopping. Don't alow them into your home. No food has the power to make you eat it. You have the power to choose. Make a right decision. Then make another one. Your success is up to you.
- Optimistic enough to put in an honest effort and see what happens.
You shouldn't be negative about anything. Only positive.
- Stay focused on what you 'can' do.
It doesn't matter what you can't do. Just focus on doing your best and challenging yourself.
- Patient enough to take things one decision (and one day) at a time.
Losing a lot of weight does not happen in one night. There is no need to check yourself out in the mirror every day and let it affect your motivation negatively. Give it time.
- See mistakes and problems as learning opportunities.
Don't be demoralized. Take what you learn on board and use it make you better at whatever you do.
When it comes to having a winning attitude you shouldn't put yourself down or hold yourself back. If for example you happen to go over your calorie budget for the day, there is no need to feel guilty. Just workout harder the next day to make up for it. There is no need to put temptation in front of you. If you like unhealthy snacks, don't buy them when you go shopping. Don't alow them into your home. No food has the power to make you eat it. You have the power to choose. Make a right decision. Then make another one. Your success is up to you.
Monday 13 July 2009
Changes
Over the past few weeks the gym I go to has gone through various changes. The local gym has been expanded to include a new floor and new machines. It is still at the transition stage. Certain machines are being tested out. The changing rooms are also being expanded. Changes are most definitely afoot.
As I entered the gym this morning I found that a few of the machines had been moved around, so I had to locate my regular treadmill and my two favorite cross-trainers. And once I'd found those, when I started using them, since they'd been moved, I was seeing the gym from a new perspective. Location of machines can also affect the order that you do your workout. It was kind of refreshing.
When I go to the gym tomorrow, it won't be as fresh as it felt today. I'll probably be used to the changes by then. Still, I hope that I can still approach my gym workout in a fresh way again. I like positive changes. It's not just- kind of refreshing. It is refreshing.
As I entered the gym this morning I found that a few of the machines had been moved around, so I had to locate my regular treadmill and my two favorite cross-trainers. And once I'd found those, when I started using them, since they'd been moved, I was seeing the gym from a new perspective. Location of machines can also affect the order that you do your workout. It was kind of refreshing.
When I go to the gym tomorrow, it won't be as fresh as it felt today. I'll probably be used to the changes by then. Still, I hope that I can still approach my gym workout in a fresh way again. I like positive changes. It's not just- kind of refreshing. It is refreshing.
Saturday 11 July 2009
Sleeping Tips
The following sleeping tips come from Christine Seymour, a Health & Fitness writer, and can also be viewed at http://www.sparkpeople.com/resource/wellness_articles.asp?id=420
- Create the right environment.
Get your body and mind in the habit of using your bedroom for sleeping. If you frequently sit in bed to pay your bills, do your homework, watch television, eat, talk on the phone, etc., your mind will expect that the bedroom is for daytime activities. Instead, create an environment that is suitable for sleeping. Equip your room with soft lighting, comfortable bedding, and relaxing music. Other tricks include turning the temperature down a few notches, and turning the clock away from your view. Recent studies reveal that watching your sleep time vanish into the morning hours only makes you more anxious and less able to fall asleep.
- Get yourself into a routine.
This is especially hard for people with wavering, active schedules, like students and parents. On busy days, it is difficult—but crucial—to be firm with a routine. If you normally don't fall asleep until the wee hours of the morning, or if you don't have a sleep schedule at all, try going to bed a half an hour earlier each week, or set a time to get in bed and stick with it. Eventually your body will get used to going to sleep at that time and it will begin to come naturally.
- Limit food and beverage intake before bed.
As you lie down to sleep, acids in the stomach level out, making heartburn and indigestion more likely to occur. Also, your metabolism increases slightly to digest food, which can also raise your energy level. Stop eating at least three hours before your scheduled bedtime. If you must snack on something, keep it small, and avoid high-fat foods, which take longer to digest. Instead, have a granola bar, some toast, or a small bowl of cereal, but keep your portion small. Say no to stimulants like caffeine and nicotine, which can raise blood pressure and energy levels. Alcohol may be a depressant, but after its sedative effects wear off, your sleep patterns will suffer.
- Consider a natural approach.
Certain herbal teas can help you relax and fall asleep. Chamomile is a popular herb that slows the nervous system and promotes relaxation, for example. As always, consult your health care provider, use herbs and other supplements only as directed, and make sure to read labels. Some herbs may react with certain types of medication or cause adverse effects in individuals with liver disease, Parkinson's disease, and pregnant or nursing women. Other liquids, such as a small glass of warm milk, may also help.
- Know when and how to nap.
When energy levels drop around 3-5 p.m., most of us desire a little shut-eye. Napping is okay, as long as you do it wisely. Most sleep counselors recommend napping for no longer than 20 minutes. Exceeding 20 minutes could leave you feeling groggier and make it harder for you to fall asleep at bedtime. If you know you have to stay up late, or if you have an erratic sleep schedule (especially new moms), take a nap during the day. You’ll be more productive and in a better mood.
- Take control of your worries.
Let’s face it—most of us lead very stressful lives. Stress, surprises, and changes can take a toll on your sleep habits. Schedule some downtime each day for meditative activities like stretching or a hot bath. Try to decrease your brain activity before bed by writing down your thoughts in a journal and closing the book on the day. If thinking keeps you up at night, get out of bed and try to be productive. Deal with those thoughts (pay the bill that you are worried about forgetting, make a to-do list, etc.) in a positive way, and come back to bed when you’re ready to sleep.
- Get a check-up.
If you toss and turn most nights, it may be time to see a physician. You could be suffering from one or more sleep disorders, including insomnia and sleep apnea. The sooner you find out what's wrong, the sooner you can fix it. Sleep disorders are dangerous to your health, so if you suspect something is wrong, tend to it immediately.
- Create the right environment.
Get your body and mind in the habit of using your bedroom for sleeping. If you frequently sit in bed to pay your bills, do your homework, watch television, eat, talk on the phone, etc., your mind will expect that the bedroom is for daytime activities. Instead, create an environment that is suitable for sleeping. Equip your room with soft lighting, comfortable bedding, and relaxing music. Other tricks include turning the temperature down a few notches, and turning the clock away from your view. Recent studies reveal that watching your sleep time vanish into the morning hours only makes you more anxious and less able to fall asleep.
- Get yourself into a routine.
This is especially hard for people with wavering, active schedules, like students and parents. On busy days, it is difficult—but crucial—to be firm with a routine. If you normally don't fall asleep until the wee hours of the morning, or if you don't have a sleep schedule at all, try going to bed a half an hour earlier each week, or set a time to get in bed and stick with it. Eventually your body will get used to going to sleep at that time and it will begin to come naturally.
- Limit food and beverage intake before bed.
As you lie down to sleep, acids in the stomach level out, making heartburn and indigestion more likely to occur. Also, your metabolism increases slightly to digest food, which can also raise your energy level. Stop eating at least three hours before your scheduled bedtime. If you must snack on something, keep it small, and avoid high-fat foods, which take longer to digest. Instead, have a granola bar, some toast, or a small bowl of cereal, but keep your portion small. Say no to stimulants like caffeine and nicotine, which can raise blood pressure and energy levels. Alcohol may be a depressant, but after its sedative effects wear off, your sleep patterns will suffer.
- Consider a natural approach.
Certain herbal teas can help you relax and fall asleep. Chamomile is a popular herb that slows the nervous system and promotes relaxation, for example. As always, consult your health care provider, use herbs and other supplements only as directed, and make sure to read labels. Some herbs may react with certain types of medication or cause adverse effects in individuals with liver disease, Parkinson's disease, and pregnant or nursing women. Other liquids, such as a small glass of warm milk, may also help.
- Know when and how to nap.
When energy levels drop around 3-5 p.m., most of us desire a little shut-eye. Napping is okay, as long as you do it wisely. Most sleep counselors recommend napping for no longer than 20 minutes. Exceeding 20 minutes could leave you feeling groggier and make it harder for you to fall asleep at bedtime. If you know you have to stay up late, or if you have an erratic sleep schedule (especially new moms), take a nap during the day. You’ll be more productive and in a better mood.
- Take control of your worries.
Let’s face it—most of us lead very stressful lives. Stress, surprises, and changes can take a toll on your sleep habits. Schedule some downtime each day for meditative activities like stretching or a hot bath. Try to decrease your brain activity before bed by writing down your thoughts in a journal and closing the book on the day. If thinking keeps you up at night, get out of bed and try to be productive. Deal with those thoughts (pay the bill that you are worried about forgetting, make a to-do list, etc.) in a positive way, and come back to bed when you’re ready to sleep.
- Get a check-up.
If you toss and turn most nights, it may be time to see a physician. You could be suffering from one or more sleep disorders, including insomnia and sleep apnea. The sooner you find out what's wrong, the sooner you can fix it. Sleep disorders are dangerous to your health, so if you suspect something is wrong, tend to it immediately.
Friday 10 July 2009
Are You Living Your Possibilities Or Your Fears?
The following was written by acting teacher and success coach Bernard Hiller. It applies to many aspects of your life including fitness and nutrition:
Every moment we choose between fear and possibility. When we choose fear, we pull back from life. We become sad, lonely and very unhappy. When we choose possibility, we are able to love others and ourselves. We become open to all that life has to offer us. We start living our dreams instead of just thinking about them. We discover our passions, our excitement and the meaning of our lives. It takes courage to choose possibility. It takes courage to live a great life. It just takes courage! Most choose fear because it's easy. Which one are you choosing right now?
Every moment we choose between fear and possibility. When we choose fear, we pull back from life. We become sad, lonely and very unhappy. When we choose possibility, we are able to love others and ourselves. We become open to all that life has to offer us. We start living our dreams instead of just thinking about them. We discover our passions, our excitement and the meaning of our lives. It takes courage to choose possibility. It takes courage to live a great life. It just takes courage! Most choose fear because it's easy. Which one are you choosing right now?
Thursday 9 July 2009
Look Hot And Stay Cool
The following tips to cool down your Summer workout were written by Leanne Beattie, a Health & Fitness Writer:
1. Get your doctor’s okay. If you are new to fitness or taking any medications, check with your health care professional before exercising in the heat. Newcomers to exercise will be more sensitive to the heat, and some medications can impair your body’s ability to regulate temperature.
2. Wear "wicking" fabrics. While cotton is comfortable, it doesn’t wick away moisture very well. Choose a loose-fitting polyester/cotton blend instead, or synthetic fibers designed especially for wicking during exercise.
3. Protect your skin. Apply sunscreen with SPF 15 (or higher) to prevent sunburn—even on cloudy days. Use an oil-free formula that won’t interfere with your body’s ability to cool itself down and select a sweat-proof variety to prevent sunscreen from irritating your eyes. Clothing with tight weaves, sunglasses, and a lightweight hat with a brim can also help block the sun’s harmful rays.
4. Drink often. Hydrate your body before, during and after your workout by carrying cold water and drinking it often. Switch to a sports drink with electrolytes if you will be exercising for more than an hour.
5. Perfect your timing. Sun, humidity and pollution levels are most intense during the day, so you're at greater risk for dehydration, sunburn and heat exhaustion during this time. To minimize the effects of the weather, work out in the early morning (before 10 a.m.) or late evening (after 7 p.m.).
6. Check air quality. Before you head outside, get current reports online or on your local radio station. Lower your exertion (intensity) level during physical activity on days with extreme heat and high smog. This dangerous weather warrants easy walking, relaxed cycling or light gardening instead of vigorous exercise.
7. Acclimate to the heat. Even the fittest people can have trouble exercising when it's hot and humid. Start by exercising in the heat for only a few minutes each day and gradually increase the amount of time you can tolerate outdoors.
8. Seek shade. Parks, trails and other tree-lined areas can help you stay cooler than direct sunlight.
9. Monitor your heart rate. If your intensity level rises above your target range, slow down or stop to avoid further stress.
10. Listen to your body. If you notice any symptoms of heat illness (see "Danger Signs to Watch For" above), stop your workout. It's not a good idea to "push yourself" in extreme heat. If you feel bad, use common sense and discontinue your workout.
11. Know when to stay inside. If temperatures climb above 90 degrees Fahrenheit, take your exercise in an air-conditioned environment, such as the gym or shopping mall.
12. Avoid extreme temperate changes. Don’t go from blistering outdoor heat to a shockingly cold air-conditioned building. Try to cool yourself down gradually before exposing your body to cooler temperatures.
13. Take a dip. Water exercise is a great alternative in hot weather. Water keeps your body cool and reduces how difficult you perceive your workout to be. Be sure to drink plenty of water even while swimming to ensure that you are properly hydrated.
Hot weather isn't the time to take risks. Even healthy people should take it easy in extremely high temperatures and everyone should understand how to exercise safely and effectively at the height of the season. Summer brings many fun and exhilarating opportunities to get outside, so enjoy yourself!
1. Get your doctor’s okay. If you are new to fitness or taking any medications, check with your health care professional before exercising in the heat. Newcomers to exercise will be more sensitive to the heat, and some medications can impair your body’s ability to regulate temperature.
2. Wear "wicking" fabrics. While cotton is comfortable, it doesn’t wick away moisture very well. Choose a loose-fitting polyester/cotton blend instead, or synthetic fibers designed especially for wicking during exercise.
3. Protect your skin. Apply sunscreen with SPF 15 (or higher) to prevent sunburn—even on cloudy days. Use an oil-free formula that won’t interfere with your body’s ability to cool itself down and select a sweat-proof variety to prevent sunscreen from irritating your eyes. Clothing with tight weaves, sunglasses, and a lightweight hat with a brim can also help block the sun’s harmful rays.
4. Drink often. Hydrate your body before, during and after your workout by carrying cold water and drinking it often. Switch to a sports drink with electrolytes if you will be exercising for more than an hour.
5. Perfect your timing. Sun, humidity and pollution levels are most intense during the day, so you're at greater risk for dehydration, sunburn and heat exhaustion during this time. To minimize the effects of the weather, work out in the early morning (before 10 a.m.) or late evening (after 7 p.m.).
6. Check air quality. Before you head outside, get current reports online or on your local radio station. Lower your exertion (intensity) level during physical activity on days with extreme heat and high smog. This dangerous weather warrants easy walking, relaxed cycling or light gardening instead of vigorous exercise.
7. Acclimate to the heat. Even the fittest people can have trouble exercising when it's hot and humid. Start by exercising in the heat for only a few minutes each day and gradually increase the amount of time you can tolerate outdoors.
8. Seek shade. Parks, trails and other tree-lined areas can help you stay cooler than direct sunlight.
9. Monitor your heart rate. If your intensity level rises above your target range, slow down or stop to avoid further stress.
10. Listen to your body. If you notice any symptoms of heat illness (see "Danger Signs to Watch For" above), stop your workout. It's not a good idea to "push yourself" in extreme heat. If you feel bad, use common sense and discontinue your workout.
11. Know when to stay inside. If temperatures climb above 90 degrees Fahrenheit, take your exercise in an air-conditioned environment, such as the gym or shopping mall.
12. Avoid extreme temperate changes. Don’t go from blistering outdoor heat to a shockingly cold air-conditioned building. Try to cool yourself down gradually before exposing your body to cooler temperatures.
13. Take a dip. Water exercise is a great alternative in hot weather. Water keeps your body cool and reduces how difficult you perceive your workout to be. Be sure to drink plenty of water even while swimming to ensure that you are properly hydrated.
Hot weather isn't the time to take risks. Even healthy people should take it easy in extremely high temperatures and everyone should understand how to exercise safely and effectively at the height of the season. Summer brings many fun and exhilarating opportunities to get outside, so enjoy yourself!
Wednesday 8 July 2009
The Four Ds Of Success
This morning on the way to the gym I was listening to a podcast called The Acting Buzz. It is produced by Scott Powers Studios, Inc. In one episode they talked about the four Ds of success and how it can be applied to your acting career. It can also be applied to your fitness and nutrition, and other aspects of your life.
The Four Ds Of Success are Drive, Determination, Direction and Discipline:
Drive- The conviction that you will make it at all costs and that nothing or no one will deter you.
Determination- The long-term application of Drive. Setting your sights on a path you will not stray from or let anyone sway you from. Do you 'like' to be fit? Do you 'love' to be fit? None of these two questions matter. What you should be saying is, I 'have' to be fit.
Direction- The plan. The quality input. Guidance and substance you receive from qualified guides, mentors, coaches and trainers.
Discipline- You are your own boss. You decide to make it happen. You are a self-starter who doesn't wait to be told what to do.
To be successful in your life, apply the four Ds.
The Four Ds Of Success are Drive, Determination, Direction and Discipline:
Drive- The conviction that you will make it at all costs and that nothing or no one will deter you.
Determination- The long-term application of Drive. Setting your sights on a path you will not stray from or let anyone sway you from. Do you 'like' to be fit? Do you 'love' to be fit? None of these two questions matter. What you should be saying is, I 'have' to be fit.
Direction- The plan. The quality input. Guidance and substance you receive from qualified guides, mentors, coaches and trainers.
Discipline- You are your own boss. You decide to make it happen. You are a self-starter who doesn't wait to be told what to do.
To be successful in your life, apply the four Ds.
Tuesday 7 July 2009
Celebrity Inspiration VII: Camilla Belle
There are many celebrities that really value fitness and nutrition. Of these, there are a very select few, male and female, who I think are at the pinnacle of fitness and nutrition and are those who give me ideas and inspire me within my own fitness and nutrition. Today I am going to focus on 'Push' actress Camilla Belle.
Camilla Belle, although still a young actress has been around for many years now, from older films such as 'The Lost World: Jurassic Park' and 'Back To The Secret Garden' through to her most recent successes in ' When A Stranger Calls', 'The Quiet', '10,000 BC' and 'Push', the latter of which I bought on Blu-Ray Disc just a week ago, and in which I felt inspired having seen a really wonderfully choreographed and performed fight scene early on in the picture. 'Push' wasn't Camilla Belle's first experience with performing stunts in which she needed to undergo training however.
Here Camilla Belle answers some training questions regarding 'When A Stranger Calls':
What was the physical training for this role like?
"It was pretty rigorous. It was pretty difficult. Jill's a sprinter, and I had never set foot in a track before in my life. I dance. I'm not an athlete in that way. And [they] wanted me to bulk up a bit, and get some muscle and have a more athletic body. So then I got a trainer and we went to the gym a few times a week and the track. And it was like over an hour in the gym doing tons of weights. And then we went in the track, and I had to learn the technical aspects of running, and how to run correctly. And I had to really know how to sprint and how to be good at it. And it was protein shakes--lots of protein in my diet--and epsom salt baths. And I was sore every day. And also it was hard because I had just graduated from high school when I decided to do this. It was summer vacation, and all my friends are...all on the beach, and I'm there training in the gym and trying to get muscle bulk. [laughs] But it was just great at the end of it, when I got to see my body really change a lot in the span of like two months of training, which is really a satisfying thing."
What about the stunts? Any special training for those?
"We had some kind of martial arts type of thing just to kind of get into the [mood]. And that came more easily for me, because really it's all about the choreography. And having a dancing background, it's just about where you go, where the punch goes...strangling goes here. So I really, really enjoyed that. I had a really good time."
Did you keep up the exercise routine even after you were done with the role?
"I really kind of filled up all my jeans with muscle mass. I felt like a machine. [laughs] It was insane. So I kind of had to try to go back to dance and elongate everything again. I try to keep up the push-ups and some weights here and there. But definitely not as rigorous as I was. And I still don't like running. I didn't like it before, and I still don't. [laughs] I just never found running really fun. I've kept up kind of the gym stuff, but not the protein diet."
There are many inspirations out there, celebrity and non-celebrity. Today I chose Camilla Belle but there are many more who inspire me that I will get onto in the future. It doesn't matter who inspires you. Even if it's simply yourself, feeling inspired can help you go above and beyond in all aspects of your life. Keep looking for inspiration and be an inspiration to others yourself. Feel inspired!
Monday 6 July 2009
Cut Calories Without Deprivation
The following was written by Nicole Nichols, Health Educator & Fitness Instructor, and can be viewed at http://www.sparkpeople.com/resource/nutrition_articles.asp?id=336 :
' The word "diet" doesn’t always mean eating less to lose weight—although that’s what we commonly associate it with today. Someone "on a diet" is trying to eat less, or stop eating sweets to fit into a smaller pant size.
Diet has another meaning. It also describes the food that you normally consume—following a vegetarian diet, an American diet, or "My diet consists of meat and potatoes." Improving your normal diet by making gradual, but permanent changes is a healthier way to lose weight than by just restricting calories.
Low calorie and fad diets can have serious health implications—insufficient vitamin and nutritional intake, lethargy, slowed metabolism, hormonal effects, and even dehydration. Dieters commonly experience intense feelings of hunger and deprivation, which can lead to "cheating" or bingeing over time.
Here are a few tips to help you decrease your caloric intake without "dieting" or feeling deprived.
Don’t eyeball it
Studies show that people tend to underestimate how much they really eat every day. In doing so, we consume too many calories without realizing it. Research shows that keeping a log by recording exercise and food intake is one of the best predictors of successful weight loss.
- A written record can point out your eating patterns (eating in front of the TV or in the car, eating the same breakfast every day), triggers (stress, sadness, boredom, time of day), and areas where nutritional changes can be made. You may find that you are eating less fruits than you thought or drinking too much soda, for example. Then you’ll know where you can implement healthy changes.
- Reading food labels is key to healthy portion sizes. At a quick glance, a bottle of juice (or bag of chips, candy bar, or frozen entrée) may appear to contain 100 calories, but a closer look will reveal that the package includes two or more servings, which doubles the caloric content.
- After familiarizing yourself with portion sizes, be sure to measure. Be exact if cooking at home, but when eating out, think about common objects. Two tablespoons of peanut butter, mayo, or dressing is about the size of a golf ball. A serving of meat is the size of a deck of cards or the palm of your hand. A medium piece of fruit is similar to a baseball.
- Having trouble stopping at one serving of pretzels or chips? Buy single-serving packages of your favorite foods for built-in portion control, or measure out single servings into baggies or containers.
Hold the fat It’s important to remember that not all fats are bad. Certain oils (olive, canola), and nuts are nutritious and healthy to eat. However, fat does have more than twice the calories per gram than carbohydrates and protein (9, 4, and 4, respectively). And generally, people consume too much and the wrong kinds of fats, which means excessive calories.
- When cooking, limit the amount of oil you use by using a non-stick pan. You can also use spray-able oils (avoid substitutes and go for the real olive and canola oil sprays) to coat your pans with virtually zero calories. A MISTO sprayer, available in department stores, can evenly distribute 1/2 teaspoon of oil or salad dressing, compared to the 2-3 teaspoons that you would usually pour on for the same purpose—a savings of 100 calories.
- Skimp on butters, dressings, and creams, using just enough for taste. Try a baked potato flavored with salsa rather than butter, and forgo the "secret sauce" on your favorite burger. Search for lite or reduced-fat versions of certain condiments, like dressings and sauces. One serving of lite mayo has less than half the calories (85) of regular mayo (200), but is almost identical taste and texture.
- Blotting the fat from greasy foods like cheese pizza or burgers is also worth the effort. One could easily soak up a teaspoon of grease, 5 grams of fat, and 40 calories from two slices of pizza alone.
- Add flavor to foods without excess calories and fat by using herbs, fresh or dried. An added bonus: studies show that spicy foods, flavored with red peppers or chili peppers, may boost metabolism and help you to stop eating sooner.
- When cutting out high-fat and high-calorie foods, replace them with fruits and vegetables. These essentials are low in calories, but high in volume, fiber and nutrients, which can give a feeling of fullness. They make great snacks and are easy to pack. Stick to whole foods as much as possible. A potato is a better option than an order of fries, just as an apple is healthier than a slice of apple pie.
Drink water, not alcohol
Not only does alcohol contain 7 calories per gram, but it also lowers self-control when it comes to food. Limit your alcohol intake and your body will thank you. Save alcohol for a post-meal indulgence, rather than drinking it before or with food. Studies show that alcohol lowers inhibitions and control when it comes to eating, causing people to eat more than those who waited to drink after finishing a meal.
Drink water throughout the day, before, and during meals to help curb your appetite. Oftentimes, people think they are hungry when they are actually thirsty or dehydrated. Dehydration can slow metabolism, but the process of drinking water and warming it to body temperature involves energy and burns calories. Plus, being well hydrated gives body at least 10 minutes more energy for exercise, according to a study in the International Journal of Sports Medicine.
To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day (which can be achieved by reducing calories, exercising more, or a combination of both). For a healthy lifestyle, not a diet, that is easy to stick with, try incorporating some or all of these easy strategies to reduce calories without giving up the pleasures of eating.
' The word "diet" doesn’t always mean eating less to lose weight—although that’s what we commonly associate it with today. Someone "on a diet" is trying to eat less, or stop eating sweets to fit into a smaller pant size.
Diet has another meaning. It also describes the food that you normally consume—following a vegetarian diet, an American diet, or "My diet consists of meat and potatoes." Improving your normal diet by making gradual, but permanent changes is a healthier way to lose weight than by just restricting calories.
Low calorie and fad diets can have serious health implications—insufficient vitamin and nutritional intake, lethargy, slowed metabolism, hormonal effects, and even dehydration. Dieters commonly experience intense feelings of hunger and deprivation, which can lead to "cheating" or bingeing over time.
Here are a few tips to help you decrease your caloric intake without "dieting" or feeling deprived.
Don’t eyeball it
Studies show that people tend to underestimate how much they really eat every day. In doing so, we consume too many calories without realizing it. Research shows that keeping a log by recording exercise and food intake is one of the best predictors of successful weight loss.
- A written record can point out your eating patterns (eating in front of the TV or in the car, eating the same breakfast every day), triggers (stress, sadness, boredom, time of day), and areas where nutritional changes can be made. You may find that you are eating less fruits than you thought or drinking too much soda, for example. Then you’ll know where you can implement healthy changes.
- Reading food labels is key to healthy portion sizes. At a quick glance, a bottle of juice (or bag of chips, candy bar, or frozen entrée) may appear to contain 100 calories, but a closer look will reveal that the package includes two or more servings, which doubles the caloric content.
- After familiarizing yourself with portion sizes, be sure to measure. Be exact if cooking at home, but when eating out, think about common objects. Two tablespoons of peanut butter, mayo, or dressing is about the size of a golf ball. A serving of meat is the size of a deck of cards or the palm of your hand. A medium piece of fruit is similar to a baseball.
- Having trouble stopping at one serving of pretzels or chips? Buy single-serving packages of your favorite foods for built-in portion control, or measure out single servings into baggies or containers.
Hold the fat It’s important to remember that not all fats are bad. Certain oils (olive, canola), and nuts are nutritious and healthy to eat. However, fat does have more than twice the calories per gram than carbohydrates and protein (9, 4, and 4, respectively). And generally, people consume too much and the wrong kinds of fats, which means excessive calories.
- When cooking, limit the amount of oil you use by using a non-stick pan. You can also use spray-able oils (avoid substitutes and go for the real olive and canola oil sprays) to coat your pans with virtually zero calories. A MISTO sprayer, available in department stores, can evenly distribute 1/2 teaspoon of oil or salad dressing, compared to the 2-3 teaspoons that you would usually pour on for the same purpose—a savings of 100 calories.
- Skimp on butters, dressings, and creams, using just enough for taste. Try a baked potato flavored with salsa rather than butter, and forgo the "secret sauce" on your favorite burger. Search for lite or reduced-fat versions of certain condiments, like dressings and sauces. One serving of lite mayo has less than half the calories (85) of regular mayo (200), but is almost identical taste and texture.
- Blotting the fat from greasy foods like cheese pizza or burgers is also worth the effort. One could easily soak up a teaspoon of grease, 5 grams of fat, and 40 calories from two slices of pizza alone.
- Add flavor to foods without excess calories and fat by using herbs, fresh or dried. An added bonus: studies show that spicy foods, flavored with red peppers or chili peppers, may boost metabolism and help you to stop eating sooner.
- When cutting out high-fat and high-calorie foods, replace them with fruits and vegetables. These essentials are low in calories, but high in volume, fiber and nutrients, which can give a feeling of fullness. They make great snacks and are easy to pack. Stick to whole foods as much as possible. A potato is a better option than an order of fries, just as an apple is healthier than a slice of apple pie.
Drink water, not alcohol
Not only does alcohol contain 7 calories per gram, but it also lowers self-control when it comes to food. Limit your alcohol intake and your body will thank you. Save alcohol for a post-meal indulgence, rather than drinking it before or with food. Studies show that alcohol lowers inhibitions and control when it comes to eating, causing people to eat more than those who waited to drink after finishing a meal.
Drink water throughout the day, before, and during meals to help curb your appetite. Oftentimes, people think they are hungry when they are actually thirsty or dehydrated. Dehydration can slow metabolism, but the process of drinking water and warming it to body temperature involves energy and burns calories. Plus, being well hydrated gives body at least 10 minutes more energy for exercise, according to a study in the International Journal of Sports Medicine.
To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day (which can be achieved by reducing calories, exercising more, or a combination of both). For a healthy lifestyle, not a diet, that is easy to stick with, try incorporating some or all of these easy strategies to reduce calories without giving up the pleasures of eating.
Saturday 4 July 2009
Today We Celebrate Our Independence Day!
Here we are, another celebration day- Independence Day 2009. And although I'm British, having lived in America, I very much feel like an American at heart. To all my American friends and those around the world that are sharing the spirit of the fourth of July- Happy Independence Day!
Now remember that as with any other special occasion, when it comes to fitness and nutrition, a celebration is just a day, not a weekend. Tomorrow, Sunday, you will be expected to be back on your disciplined nutrition lifestyle.
I don't think you should feel guilty about overindulging today, however here are some tips to help you resist overeating:
- Keep a water bottle in your hand or close by. Stay hydrated instead of stuffed.
- Grab a plate with a reasonable portion of a snack.
- Try to eat something healthy before getting to the party so you're less likely to overeat while there.
- Chew gum.
- Include activity in your life, not just exercise.
There you have it. I'll be headed off to the gym this morning. Then later today I'll be allowing myself some festive Independence Day food while tracking my calories. Let's hope we can all be level headed.
Today we celebrate our Independence Day!
Now remember that as with any other special occasion, when it comes to fitness and nutrition, a celebration is just a day, not a weekend. Tomorrow, Sunday, you will be expected to be back on your disciplined nutrition lifestyle.
I don't think you should feel guilty about overindulging today, however here are some tips to help you resist overeating:
- Keep a water bottle in your hand or close by. Stay hydrated instead of stuffed.
- Grab a plate with a reasonable portion of a snack.
- Try to eat something healthy before getting to the party so you're less likely to overeat while there.
- Chew gum.
- Include activity in your life, not just exercise.
There you have it. I'll be headed off to the gym this morning. Then later today I'll be allowing myself some festive Independence Day food while tracking my calories. Let's hope we can all be level headed.
Today we celebrate our Independence Day!
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