Fitness & Nutrition Lifestyle

Trainer Trilogy Part 3

2009-09-03T11:12:00.002+01:00

Now you know what it takes to be a successful personal trainer, the next step is marketing. You've likely already done a little bit of marketing by submitting your CV/Resume to employers. Now comes the time to market yourself to potential clients.
And this will be a major step and the key to a successful career as a personal trainer...

You need to understand that you are your business and your business is you. How you present yourself and your business will likely determine the kind of client you will attract. Many personal trainers focus so much on exercise that they focus a lot less on marketing, which can often be 80% of how you get your clients. Marketing involves positioning yourself in such a way that people can see you exercising. This means that when you are at the gym, you are interacting with different gym members, so that others around can see your particular style and what you have to offer. You also want to make sure you market yourself outside the gym. Always have business cards on you. You can also go to events where you can pick the type of clients you want to market yourself too. There is no need to think of yourself simply as a sales person. You are simply watching out for other people's health as well as your own business. Networking will be the growth of your business or the death of your business so make sure you are targetting the clients you feel you are right for. You also need to target as many people as you can. This can be done via the internet, mailings and e-mail. You need to explore different avenues. Growing your personal trainer business takes time and successful personal trainers achieve their status because they have concentrated on something that sets them apart from others who are in the business of fitness marketing. Unless you can make yourself stand out from your competitors then you will never be able to charge higher rates for your services. A good way to market yourself is to get testimonials from other people.

One of the things that all successful personal trainer marketing exercises rely on is a unique selling point, something that makes them stand out from the competition. What most successful marketing relies upon is coming up with an idea that will alter the public perception of their business. If you want to make more money out of your business then you really do have to get tuned in to fitness marketing. No matter how many certificates you have or how great you yourself look, unless you can find a way of marketing your services then you will never make a lot of money as a personal trainer. Most small businesses stand or fall on how well and how consistently they are marketed by their owner. If you don't promote yourself and get into fitness marketing then nobody is going to do it for you.

As a sidenote, and as your business progresses and begins to succeed, stay true to the high standards that you originally projected. I used to work in a restaurant in Florida where you needed to earn the right to become a Server. I then found that many Servers would then become obsessed with getting higher tips that they would neglect the customers/guests who potentially wouldn't tip well. In America, most Americans tip well whereas in the UK, the British generally don't tip so well. Therefore having British guests in an American restaurant is not an ideal combination for a Server in the US. And although this reputation is unfortunately well-earned, there is no need to compromise your high standards. If you are a trainer at a gym and also personally train others while there, please do not neglect the gym members who perhaps you see each day but don't hire you as their personal trainer.

That said, you are getting paid for your time and if you are going to be successful then you want to be able to charge the highest rates for your time as a personal trainer. It is not just your expertise that sets you apart from other personal training professionals, it is how you sell that expertise and the kind of market that you attract - that is why you need to develop a unique selling point. What do you have to offer your potential clients that your competitors don't? When you are marketing yourself and your business you need to focus on the value that you offer your clients. Once this is recognized your success rate should start to improve. And I'm sure that me saying "do it yourself" is great and all, but if you've never done marketing before you may be asking yourself- So how can you do that? Well let's see...

You should first consider ways of attracting clients. Let's break it down into steps:

Step 1: Incorporate the 3 foot rule.

Everyone within 3 feet of you has the right to know about your business. Do not keep it a secret. You are a fitness professional and run a personal trainer business. Since health and fitness should be a top priority for the people around you, they most likely need your expertise, and specialized personal training services.

Make sure you brand yourself, and your business well. What is special about you? What do you have to offer? I was speaking with a trainer at my gym earlier this week about marketing. I recommended she focus on all the special things she has to offer that no one else does. She happens to be the only qualified and experienced Pilates trainer at my current gym. No one else is. She has a head start right there. You need to have personal trainer business cards printed up so you can distribute them to the people you encounter at any time. Putting your picture on the front of the card, and a motivational slogan on the back is a good idea. Maybe you could use the initials in your first name to form a slogan. Just make sure your slogan is unique and that your business card is designed using a simple font. If you were going for a really basic font I would choose Arial over Times New Roman. You can actually design your own font by visiting http://www.yourfonts.com/ . A website could also help. Examples of good fitness websites include the following:

www.kimlyons.com
www.jillianmichaels.com
www.mytrainerbob.com
www.jamieeason.com

Do not be shy or apologetic! Tell people, passionately, about what you actually do, and how you can empower them. If you happen to run a fitness class, don't simply say you offer personal training services at the end of class- offer gym members your card so that they have an option to get in touch with you.

Step 2: Build your referral network with other health care professionals.

You could simply contact health institutions to ask about leaving your card available for their patients. Maybe you could also try placing your business cards in a local tanning salon. Just make sure they are placed at a location where they aren't simply going to be thrown away.

Step 3. Seek joint ventures with fitness equipment retail stores.

When fitness enthusiasts purchase a piece of exercise equipment they generally need instruction from a qualified personal fitness trainer. Why shouldn't that be you? When establishing a business joint venture it is crucial to present yourself in a very professional manner. It is important to bring along professional sales literature introducing yourself, and your personal training business.

Step 4: Get in PR mode.

Educate yourself regarding PR, or hire a PR firm to aggressively market your business. Become the celebrity expert, or go-to personal trainer in your market.
Whenever you can get press coverage, take advantage of it. Another good tip is to give back to your community, and always be searching for opportunities to get your name out to your market.

Step 5: Incorporate seminars.

You can do monthly, or weekly orientation seminars informing potential personal training clients about how to get fit, and a greater insight into the specific of your personal trainer business. Or how about offering special fitness and nutrition consultations. If you feel confident and safe enough, you could offer clients a healthy shopping list review.

Share with seminar attendees how your services of fitness training can benefit them.

Attracting new clients does not have to be as difficult as it appears. It just takes a bit of action. Just do it! Do not let anything hold you back.

Focusing on acquiring more fitness training clients is the key to building a highly profitable personal trainer business. Utilize as many fitness marketing tips you possibly can to propel your training business to the next income level. With a little personal training marketing education, your business will surely grow profitable.

You could really raise your game by positioning yourself as the leading fitness expert in your area. Here are a few of the reasons/benefits to being an expert of this really high level:

- Media Exposure / Publicity
A positive piece of publicity is far more effective than any form of advertising or promotion out there. When people are told by their local paper/ TV news about how great your service is, they think much more of it because it’s coming from a trusted/credible source.

- Instant Credibility
In addition to the positive media exposure, being an expert adds instant credibility and allows you to get your message in front of many more people.

You can do radio/TV interviews, write articles, perform demonstrations, and even end up hosting your own radio/TV show – the possibilities are endless. Your chances of receiving the above benefits is much harder, if not impossible unless you position yourself as an expert. A starting point could be to contact the agents of celebrities you may wish to train and at a bargain price for them. Then perhaps the celebrity will provide you with a testimonial which will of course attract even more attention to your business. Be realistic though. In the UK, most major agencies and their clients are based in London, so if you aren't in London, be prepared to travel there. Also remember that no gym can obligate you to promote the gym you're working at in addition to your own personal training. Obviously though, mentioning the gym will be appropriate when you are using it to personally train that specific client. Essentially though, both you and your gym are separate entities.

- Large numbers of people
Another benefit of being the leading fitness expert in your field is that you have the ability to get your message in front of more people. For example, would you rather meet with one potential client/customer a week or dozens?

So how do you position yourself as an expert? Here’s what you need to do:

1. Write one new article each week/month

You should sit down at least once a month and write a short, but information packed fitness article. Then send it to your local media, put it on your website, use it in your newsletter, and submit it to other fitness websites. After a while you’ll find that you'll be getting all sorts of requests to use your articles and tons of exposure.

2. Speak to groups / teach classes / seminars / workshops.

Yes I'm mentioning classes and seminars again. These are obvious options but there are many other possibilities available to you. So how do you set up additional classes? You go online to the Google search engine and you type "Adult learning in your city". You should come across quite a few organizations that offer numerous classes and workshops for adults. Check them out and see if they are offering any fitness classes. If not, perfect… contact them and offer to teach a class. If they already are offering some fitness classes, that’s great too – this means there is definitely the demand and they see the value in offering fitness classes.

3. Write a book or produce a video

You can sit down and write a small book or you could simply compile all those articles you’ve written and do a little editing and there you go! I'm thinking about doing the same with this Fitness & Nutrition Lifestyle Blog. Now all I have to do is act on that idea. You can create an e-book or an audio CD or Download. As an example, when I put my first album 'Only Love - The Complete Remixes Collection' on iTunes and Amazon.com two years ago (it featured music from a student film I'd made in 1997), I did it via www.tunecore.com . You could record a piece of audio around fitness, nutrition or wellness and distribute it to the world. There are so many options. Just pick one and go for it!

Phew! There you have it. I'd like to conclude the Trainer Trilogy by saying that you determine the path you will take as a fitness trainer. You've learned in this trilogy of blog entries how to become a fitness trainer, how to be successful at it and how to market yourself, particularly as an expert in your field. I hope you've learned something from it, and believe that by you learning from it, your future as a personal trainer will be very bright indeed!

Good Journey!

Trainer Trilogy Part 2

2009-09-02T10:29:00.008+01:00

So you've somehow managed to find money to pay for the course, done the work to get through the certification and passed the test. You are now a personal trainer. Now the real journey begins...

Once you've completed your certification, your next step is to get a fitness trainer job. Chances are this can be arranged via the company that helped you get the certification in the first place. Alternatively, useful UK websites include www.leisurejobs.com www.fitnessfirst.co.uk www.leisureopportunities.co.uk www.monster.co.uk www.reed.co.uk www.eifitness.co.uk www.fusejobs.co.uk www.careerbuilder.co.uk and www.monster.co.uk . In the US useful websites include www.exercisecareers.com www.craigslist.org and www.totaljobs.com .

A gym has now agreed to employ you. You are a personal trainer working at a gym. Are you a successful trainer yet? In a word, the answer is- No. To be a successful trainer you need to start by looking at things from the perspective of your client(s)/customer(s). The client may be thinking about some of the following questions:

- If The Trainer Is Certified, Does That Means He/She Is Good?

The fact of the matter is that just because a trainer holds a certification does not determine whether the trainer is a good trainer or not. The reason for that is because most certifications are very easy to get and besides that, most use outdated information. I've found this to be very apparent when asking trainers at my current gym specific questions. Their knowledge of fitness and nutrition tends to be outdated on occasion. So as a trainer you need to keep yourself updated on the latest fitness and nutrition breakthroughs at all times so that you are not telling your clients incorrect information.

- What If The Trainer Has A College/University Degree And Looks Great?

If the trainer has some sort of degree that is somehow associated with the fitness realm, that only means that such trainer has some brains to him/her. Such a degree alone does not qualify the trainer as a good one either. Also, the fact that the trainer has the body that resembles the one that you have as a goal does not necessarily mean that the trainer knows what he/she is doing. Some people just have good genetics and whether they know what they are doing or not they end up looking good. On a sidenote, as a trainer you also need to be aware of what hutrition information you are giving out. Any trainer or non-trainer can claim to be a nutritionist. Remember that you are not a Dietician! I remember recently asking a trainer about the difference between two different foods on the GI Load Scale, to which I received a lecture all about the GI Index which is different from GI Load. If you the trainer don't know something, acknowledge that to your client and then do your utmost to find out the necessary accurate information.

So for you the personal trainer- what does it take to be a good trainer?

You the trainer need to really care whether the client achieves good results or not, and thus for this to happen you need to get to know the client's personality, goals and limitations. Do not judge any gym member at the gym before getting the complete information! Also, please don't design a generic "one size fits all" formula. Every client is different and you the trainer should also teach the client how to vary the program in order to avoid boredom. Please bare in mind too that yes, change is good so that your body doesn't adapt to the same routine, but whatever does the job the most efficiently whether it is the same exercise again and again or not, also needs to be considered. In addition you should be checking if the client has any medical conditions, you need to be on time to scheduled woorkouts/classes, you need to motivate and make your client feel comfortable, and you should practice what you preach and lead by example. Remember that the client is showing faith in you by choosing you as their personal trainer- it is up to you to live up to their faith in you!

If I were advising a gym member who already had a personal trainer, I would suggest they be aware of the following warning signs:

The trainer...

• Ignores or dismisses your questions.
• Works you so hard you're in pain for days. Soreness is normal, but you should still be able to get out of bed.
• Neglects any part of a complete program or recommends a level of training that's too hard for you.
• Recommends questionable supplements or herbs. Always talk to your doctor before taking anything!
• Diagnoses injuries or illnesses instead of referring you to a doctor
• Interrupts your session to talk to friends or take phone calls (unless it's an emergency or can't be avoided).
• Doesn't return phone calls or emails.

Make sure that you as the trainer do none of the things above. And remember to focus completely on your client.

There is so much more I can go into to talk about what it takes to be a successful fitness trainer. And there are many perspectives to be taken into account. The perspective I know most about though is my own as a gym member. Therefore, I will talk about a typical time at my current gym and the hits and misses from the trainers that work there:

First off, when I enter the gym early in the morning, I may or may not be greeted depending on which day and which trainers are working on a particular day. Basically every gym member is meant to be greeted by the desk staff and/or any nearby trainer, unless said trainer is in conversation with or training another gym member. It is unfortunate that I am not always welcomed at my gym. I'd like to think that if you aren't greeted in a friendly manner at the gym, it's like going through a day without having breakfast. By being greeted/having breakfast, you are invigorated and motivated to get your workout/day off to a strong and energized start. Certain trainers at my gym don't realize the power of a simple "hello". Thank goodness that a few do because I would otherwise obviously transfer to a more welcoming gym. I also happen to like people who are exceptional at what they do. I consider exceptional to meaning doing something great all of the time, not just once in a while. This could mean saying "hi" every morning. I am disappointed in the unexceptional trainers at my gym, but extremely grateful to the exceptional ones.

My current gym also runs several classes. These include BoxFit, Running Club, Boxercise, Body Tone, Spin, LBT (Legs/Bums/Tums), Pilates, Spin & Abs and Bootcamp. Several instructors run classes, most of which are up to the task. Unfortunately there are a couple of trainers who are just not up to par. Common Mistakes include:

Having a Bad Attitude - To run a class successfully you need to be able to lead and motivate your class. Seeming unfriendly, or looking like you can't be bothered to even run the class only has a detrimental effect.

Not Counting Properly - Certain classes involve counting exercises through. To be successful at this you need to count in time, consistently and not skip numbers.

Not Being Equal - Working one side of the body but not the other is not ideal.

Not Using Common Sense - Explaining more than 10 exercises at once and at a quick pace at the beginning of a circuit class will likely lead to the class participants forgetting a number of those exercises. In addition, asking participants to face a wall and do certain exercises in perfect time with everyone else is particularly difficult for participants since they will likely not have eyes in the back of their head.

There is so much to being a successful trainer which many trainers take for granted, thus making them unsuccessful trainers. To be a successful trainer you need to be at the top of your game every day with all of your clients and the gym members you interact with. Don't forget that as with your own fitness and nutrition lifestyle, knowledge is only potential power. It only becomes true power if you act on it. So to be a successful trainer, act on what it takes to actually be one.

Now you know what it takes to be a successful personal trainer, the next step is marketing. You've likely already done a little bit of marketing by submitting your CV/Resume to employers. Now comes the time to market yourself to potential clients.
And this will be a major step and the key to a successful career as a personal trainer...

Many personal trainers focus so much on exercise that they focus a lot less on marketing, which can often be 80% of how you get your clients. Marketing involves positioning yourself in such a way that people can see you exercising. This means that when you are at the gym, you are interacting with different gym members, so that others around can see your particular style and what you have to offer. You also want to make sure you market yourself outside the gym. Always have business cards on you. You can also go to events where you can pick the type of clients you want to market yourself too. There is no need to think of yourself simply as a sales person. You are simply watching out for other people's health as well as your own business. Networking will be the growth of your business or the death of your business so make sure you are targetting the clients you feel you are right for. You also need to target as many people as you can. This can be done via the internet, mailings and e-mail. You need to explore different avenues. So how can you do that? Well let's see...

To Be Concluded...

Trainer Trilogy Part 1

2009-09-01T17:09:00.002+01:00

Going to the gym regularly I find myself dealing with trainers all of the time. At my particular gym I find that each trainer has various skills. Some trainers are more experienced, some are more professional and some are friendlier and more welcoming than others. All in all though, I am fortunate enough to be able to say that I have learned something new from every single trainer at my gym and that this has enhanced my personal workout and fitness.

As I focus in this week on personal trainers as part of the Trainer Trilogy of blog entries, I will break things down into 3 areas. I will begin today by focusing on what it takes to become a personal trainer. Then tomorrow I will take a look at what it takes to actually be a successful personal trainer. Finally, I will complete the trilogy with a look at personal trainer marketing. So let's begin...

When working towards becoming a personal trainer, your primary goal is to get certified, and better yet, to get the best certification you can. To do that you need to study hard. It also helps to be around the environment you're working in by gaining experience. This can be done by contacting gyms and asking about the possibility of interning there so that you can learn the ropes. Or you can simply attend a few classes as a gym member and learn that way by taking part and asking questions. You also have to bare in mind that you have to be committed to further success, and this means putting in the necessary work and going the extra mile. Finally, when you're ready, it's time to do the certification, pass the test and become a certified personal trainer.

In the UK, to become a personal trainer you need to be on the Register of Exercise Professionals (REPS). This is broken down into 4 levels. Most personal trainers will work their way up to level 3.

The 4 levels of registration on REPs are part of the following qualifications framework:

Level 1 Student

Student members are not yet qualified and must be supervised by a qualified member of staff. Level 1 can be taken by 14-year-olds upwards.

Level 2 can cover the following:

•Water Based Exercise
•Exercise to Music
•Gym

Level 3 can cover the following:

•Advanced Fitness Instruction
•Advanced Group Exercise to Music
•Exercise Movement & Dance Partnership Teacher (EMDP)
•Personal Training
•Pilates Teacher
•Yoga Teacher
•Exercise Referrals

Level 4 - Specialist Exercise Instructor

Level 4 is awarded to individuals who can demonstrate that they have met the Level 4 National Occupational Standards in one or more medical areas having completed and passing one of the following approved Level 4 qualifications:

•BACR Phase IV Exercise Instructor Training
•WRIGHT Foundation Cardiac Rehab Phase IV
•Later Life Training Postural Stability Instructor (PSI)
•Active IQ Certificate in Exercise for the Management of Lower Back Pain
•Queen Margaret University - Exercise after Stroke: Specialist Instructor Training
Course
•Remedial Instructor (Military Only)

There are various companies in the UK that you can get your personal trainer certification through. Premier Training at http://www.premierglobal.co.uk/courses offers Diploma in Personal Training courses for between £2750.00 and £3995.01. Future Fit at www.futurefit.co.uk offer the following courses and prices- Personal Trainer (£2,596), Advanced Personal Trainer (£3,924.50), Total Immersion! (£5,494), Complete Mat Pilates-Level 3 Award (£1,419.50), Nutrition Specialist (£1,153), Studio Professional (£1,134), and Advanced Studio Professional (£2,279). And Discovery Learning offer you the opportunity to become one of the UK's first Exercise and Obesity Specialists through their Level 4 course. Further information is available via Leisure Jobs at http://www.leisurejobs.com/jobprofile-275087.html

Note that none of the aforementioned fitness training companies are endorsements and various others can be found online. Also note that Level 2 training may be eligible for UK government funding whereas Level 3 training and beyond is not.

In the US there are various well-known accredited companies that provide fitness certification. Examples include the National Academy of Sports Medicine (NASM) at http://www.nasm.org/getcertified/ NESTA at http://www.nestacertified.com/ and the Aerobics And Fitness Association Of America at http://www.afaa.com/ . To be eligible you must have current Emergency Cardiac Care (CPR) and Automated External Defibrillator (AED) Certification.

So you've somehow managed to find money to pay for the course, done the work to get through the certification and passed the test. You are now a personal trainer. Now the real journey begins...

To Be Continued...

Binge

2009-08-29T15:32:00.002+01:00

The following comes from 'The Biggest Loser' trainer Jillian Michaels:

' How to Beat Binge Eating

If you're inclined to binge, the most important thing you can do for yourself is to examine the emotional reasons for it. I know that processing such emotions is hard and takes time, but there are some good techniques that can help you modify your behavior and combat binge eating while you work on the underlying issues. Here are a few:

Banish binge foods from your environment.

Don't buy or let into your house whatever you're prone to bingeing on — whether it's cookies, chips, or ice cream. After all, you can't eat what's not there.

Decorate your fridge with images that motivate you.

I have two pictures on mine: One is a photo of my cellulite, and the other is of Olympic swimmer Dara Torres. Let me tell ya, there is nothing that will turn you off to eating too much like pictures of cottage cheese on your butt.

Call a friend.

The next time you want to stuff your face, reach out for support and try talking through your feelings instead of anesthetizing them by bingeing.

Try taking up a hobby.

Keep yourself occupied so that rather than medicating yourself with food, you'll distract yourself with something productive.

Do something to screw up your binge.

In other words, pamper yourself with something that's positive rather than self-destructive. Get a mani-pedi. Take a relaxing bath. Go to the gym. There are many places to go and activities to take part in that'll also lead you away from the temptation of food.

It takes time to break a bad habit, so it's good to have some techniques to fall back on when life gets the better of you! Remember to take it one day at a time. If you do end up bingeing, work out a little harder the next day. Every day is a new one. '

Things To Do To Screw With People At The Gym

2009-08-28T11:01:00.004+01:00

Here is a list of things you can do to mess with people while at the gym*. A demonstration video is attached.

* Note that you actually shouldn't do the following things:

- Offer To Spot Strangers. Then discourage their efforts.

- Eye barbell menacingly, crank your neck, strike your chest and exhale forcefully to "psych yourself up." Do this for 10 minutes without ever actually lifting the bar.

- Shoulder press revealing preposterously dirty pits.

- Shoulder press revealing preposterously bloody pits. - Spot with religious overtones.

- Misuse equipment.

- Grow increasingly frustrated.

- Continue to misuse apparatus in impossible ways.

- Run in place.

- Skip in place.

- Hump in place.

- Wear a ridiculous amount of pads... ...at the pool.

- Exhibit a wildly joyous smile while lifting.

- Sing way too loudly along with your iPod. Or without your iPod.

- Return absurd items to the Lost and Found.

- Get philosophical while spotting.

- Get a little too friendly.

- Get way too friendly.

Fiber Or Fibre

2009-08-27T12:27:00.001+01:00

Whether you spell it Fiber or Fibre, Fiber is great for encouraging weight loss.

' While it helps you feel full, "fiber has no calories," says Larry Tucker, Ph.D., lead researcher and professor in the Department of Exercise Sciences at Brigham Young. So if you fill up on high-fiber foods you crowd out less-healthy foods, explains Tucker.

Try it for yourself. If you’re consuming 2,000 calories per day, aim to increase your fiber by 16 grams. Here are four foods that will help you get your fill.

• Raspberries: 1 cup = 8 grams
• Green Beans: 1 cup = 4 grams
• Blueberries: 1 cup = 3.5 grams '

To view more, visit http://caloriecount.about.com/blog/partners/boost-fiber-slim-down-b329304?utm_source=newsletter&utm_medium=email&utm_campaign=newsletter_20090826&utm_term=title1

Celebrity Inspiration VIII: Tom Welling - Erica Durance - Laura Vandervoort

2009-08-26T11:35:00.010+01:00

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. The Celebrity Inspiration Series has so far this year focused on Kate Hudson, Ryan Reynolds and Jessica Biel in February, Megan Fox in March, Will Smith and Michelle Pfeiffer in June, and Camilla Belle in July. With the release of Season 8 of 'Smallville' on Blu-Ray Disc in the US yesterday (it's due out in the UK on October 12th, 2009), and the upcoming Season 9 Premiere on September 25th, 2009 in the US and rumors circulating of a possible Season 10, today I am going to make Celebrity Inspiration a triple bill. Today's Celebrity Inspirations are Clark Kent/Superman actor Tom Welling, Lois Lane actress Erica Durance and Kara/Supergirl actress Laura Vandervoort.

Working on a successful television series takes lots of time. Sometimes, even Tom Welling who is 6 ft 2.5 in and was born on April 26th, 1977, has admitted to not being able to work out as much as he would like. In fact we've seen Tom Welling's body change throughout the past 8 seasons of 'Smallville'. He was probably the most lean and ripped during Seasons 1-3 of 'Smallville'. Season 4 appears to be when he was a little less toned but had packed on more muscle. From Season 5-6, Tom Welling appears to have started putting on weight and perhaps a little more fat. However, by the time of Seasons 7 and 8, though not as lean as in Season 1, he was starting to get lean again. Note that it's perfectly understandable to gain weight as you get older. Generally your muscle mass and calorie burning capability diminishes slightly each decade from your 30s onwards. That is why it is harder to lose weight as you get older and you should take advantage when you're younger. The problem is that your metabolism is at it's peak when you're younger, and many young people get used to this, so when their bodies begin to change, they are often unprepared for maintaining a fit and healthy lifestyle.

Erica Durance, born on June 21, 1978, was ranked #38 in FHM US's "100 Sexiest Women in the World 2006" supplement and was ranked #14 in FHM Online's "100 Sexiest Women in the World 2009" supplement. She is 5' 8" (1.73 m) and her measurements are 36C-24-35½. Her favorite Superman actor is Christopher Reeve and she favors Tom Welling over Brandon Routh. Her debut as Lois Lane was at the beginning of Season 4 of 'Smallville' and her further successes include 'The Butterfly Effect 2'. When possible, Erica Durance works out 6 days a week and does cardio, weightlifting, and Yoga for at least 1 and 1/2 hours to 2 hours *. She is similar to myself in that I currently also work out 6 days a week focusing on cardio and weight lifting, and I also do Pilates for 2 hours weekly. I find when I go to the gym that some of the trainers and other gym members are surprised at how often I workout and for how long. Indeed, we actors are under a lot of pressure to be exceptional and to accept nothing less than greatness, so what may seem extreme to those outside the entertainment industry is normal to us. In addition, Erica Durance relies on high protein and low carbs/fats for her diet.

* A video of Erica Durance working out is attached to this blog entry.

Laura Vandervoort's great body may not have anything to do with any Pilates class. In fact she earned her second degree Black Belt when she was just 16, and she's been doing her own stunts on film sets ever since. She's also been involved in several sports (Soccer, Karate, Basketball, Tennis, Gymnastics, Baseball…etc...). Ranked #25 in Wizard magazine's Sexiest Women of TV list (March 2008), and having made her debut as Kara/Supergirl in Season 7 of 'Smallville' and had success with 'In The Blue 2: The Reef', Laura Vandervoort continues to be an on-screen Celebrity Inspiration.

There are many inspirations out there, celebrity and non-celebrity. Today I chose Tom Welling, Erica Durance and Laura Vandervoort 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!

A Little Under The Weather Gym Time - Fantastic!

2009-08-25T12:31:00.004+01:00

This morning I attended a Spin class with my favorite trainer at my current gym. She is a highly motivated individual, inspires you to do your best, and grow to be as strong and as fit a person as you can be. This is a trainer who has helped me become a better runner by applying the breathing techniques she uses in her Pilates classes, Pilates of which is her key specialty. I am always thankful to this trainer for her saying "hi" to me each time I see her, her constant friendliness and her inspiration. She is someone I am accountable to when I go to the gym, in that I regularly attend all of the gym classes specifically run by her, and her everyday friendliness is an invigorating breath of fresh air, and she is more than deserving of my praise.

Today unfortunately, my favorite gym trainer wasn't feeling very well. She admitted before the class that she was feeling a little under the weather and kinda run down. She apologized in advance should she be holding back a little. Then the Spin class went on and was as fantastic as all of her gym classes.

It was like being brave. When you're brave, it doesn't necessarily mean you're not afraid of something, it just means you have the courage to overcome that something anyway.

My favorite gym trainer was feeling under the weather, and not only did she have style by simply showing up for the class, but she ran it at her regular high standard. Note that my favorite gym trainer was running a class and not walking around the gym constantly. Some could argue that when you're ill you shouldn't go the gym to avoid spreading any infectious germs and that your body needs to rest and recuperate. These points are true and need considering, however whether or not you are feeling under the weather which could simply mean you need to ease off a bit or are really ill, what you are responsible for to yourself and others around you, is for you to decide.

Today my favorite trainer chose to come in to the gym. I would have missed her if she didn't come in and I'm glad she did. So yes- today I had a little under the weather gym time- it was fantastic!

Building Muscle Mass

2009-08-24T10:49:00.002+01:00

Although I agree with most points, I'm not sure I agree entirely with all of the following muscle building tips from Mun Fitness Blog. However since I consider myself to primarily know more about weight loss, perhaps the advice may be appropriate for you:

Muscle Building Tips

- Go for compound exercises. Do less isolation exercises like dumbbell concentration curls, triceps kick backs, etc. Stick to bench press, pull-up, squat, dead lift, etc...

- Do between 8 and 10 repetitions in each set of the compound exercise. If you are able to do 15 repetitions, it is time to increase the weight.

- Split your workout to train no more than two muscle groups each session. Train each body part once per week, but make sure you are working hard enough. Give enough time for your muscle to recover. Moreover, if it is still sore, you will not be able to lift heavy enough to grow your muscle.

- Make sure your form is correct. Do not compromise the form because of your weight. Proper technique is not only important for your safety, but it is also the key to muscle growth.

- Remember, the goal is to increase muscle mass. So, we need to lift more weight. Always try and beat your previous workout in terms of weight, if possible. Challenge yourself.

- Throughout your training period, eat enough with 5 to 6 meals a day. You do not have to eat a lot, just enough.

- Ensure all meals are healthy. No junk food. Forget about ice cream, chocolate, french fries and even soda drink. Avoid beer, hard liquor as well as coffee. Instead, drink enough pure water every day.

- Get enough rest with at least 8 hours of sleep.

A French Diet?

2009-08-22T14:56:00.002+01:00

Apparently, french women don't get fat, despite eating potentially fatty foods like bread and pastry. I have no idea if this is true, but the article I read about it was something I found fascinating. I've put some key points that the article makes below, but to view the full information yourself, feel free to visit http://www.webmd.com/diet/french-diet-american-women

Key Points

- Eat sitting down.
- Eat With Your Senses.
- Eat for pleasure and don't feel obligated or guilty for doing so.
- Diets don't work.
- Don't eat more than you need.
- Downsize your portions by 10-40%.
- Reduce portions slowly.
- Eat slowly.
- Don't drink milk by itself- only have it in custards, desserts and yogurt.
- Have yogurt for breakfast.
- If you have balanced meals you don't need a multivitamin.
- Every time you drink one glass of water you set your metabolism in motion and you lose 20 to 50 calories.
- If you eat too much on one day, have yogurt and/or soup only on the next day.
- Eat chocolate but only small amounts.
- Eat Organic Natural Yogurt.

Eating Is Not A Form Of Exercise

2009-08-21T11:12:00.003+01:00

I've spoken before about negative calorie foods. The idea is that though all foods have calories, the overall effect of certain foods becomes negative because it apparently takes the human body more energy (calories) to digest these foods than the actual number of calories that are in them.

For reference, negative calorie vegetables include asparagus, beets, broccoli, green cabbage, carrots, cauliflower, celery, chicory, chili peppers, cucumbers, endive, garlic, lettuce, onions, papayas, spinach, turnip and zucchini.

Negative calorie fruits include apples, cranberries, grapefruit, lemons, mangos, oranges, pineapple, raspberries, strawberries and tangerines.

Some people have got the idea that if they eat negative calorie foods, they can use it as a form of weight loss and an alternative to exercise. Some people will also advocate that when counting calories, there is no need to include green vegetables as the number of calories is so small.

First off, eating is not a form of exercise. We all need to do exercise to help sculpt our bodies into our most desirable shape, taking into account any limitations placed on us individually by genetics. Also, should you be a calorie counter which I am, you do need to take everything into account. The reason being is that you also need to consider how many of each nutrient you are getting. Every food, whether it is a so-called negative calorie one or not, has some form of nutrient whether it be protein, carbs, fat, etc... If you're trying to make sure you get a certain amount of protein in your diet for example, you can't simply dismiss spinach when factoring in your calories and nutrients for the day.

My recommendation when tracking calories is to treat any form of food as energy and not to ignore it. And forget about the weight loss idea regarding negative calorie foods. At least until there is truly conclusive evidence. There are so many theories on the internet and in books regarding weight loss and many contradict each other. Rather than get confused, focus on the facts, like the whole calorie deficit idea. It is a fact that if you have a calorie deficit, you will lose weight! Wanna lose weight? Forget negative calorie foods and create a calorie deficit.

Skin Care 101

2009-08-20T18:07:00.002+01:00

The following comes from WebMD and was written by Lissa Poirot:

Like a snowflake, no two faces are identical, even on identical twins. The color of our skin, eyes, and hair varies, as does the shape of our eyebrows, cheekbones, lips, and noses.

How our skin ages also varies, based on factors from heredity and ethnicity to the kinds of foods we eat and the time we spend sleeping or in the sun. To choose the best skin care routine for your skin, understanding your skin and how lifestyle and environment affect it are the first steps.

Skin Care 101: What Is Your Skin Type?
Spending a day on the beach with a friend can be a good lesson in what gradations in skin shade mean for skin care. Let's say that you inherited fair skin from your Irish grandmother, while your friend's ancestors were Mediterranean. While her olive complexion tans within minutes, yours goes right to sunburn.

Dermatologists organize skin into six types, with type I being the lightest and type VI being very dark. "Anyone who is a four and above has more melanin in their skin, which protects them from the sun," says Monica Halem, MD, dermatologist and assistant clinical professor at Columbia University Medical Center Eastside.

"A black African with skin type VI, for example, doesn't feel the aging effects of the sun as much as a blond-haired, blue-eyed, light-skinned person of Scandinavian descent, at a level one," Halem says. Ethnic groups that tend to have more melanin -- blacks, Hispanics, and Asians -- often reap the benefit in skin that looks younger than that of their lighter skinned peers.

However, more melanin also puts skin at higher risk of scarring and pigmentation problems. And it doesn't mean people with darker skin are safe from sun damage, so it's important to wear sunscreen.

What Happens to Aging Skin?

As you age your body begins to slow production of two components of the skin: collagen and elastin. This leads to fine lines and wrinkles. The breakdown of these proteins is made worse by sun exposure and gravity, and results in the sagging appearance of aged skin.

Your skin continues to change as you age. It becomes thinner, drier, and more fragile as the inner layer of skin (the dermis) starts to thin. Fat beneath the skin, in the cheeks, chin, and nose, disappears, causing skin to sag. Facial hair increases, pores enlarge, and women going through hormonal changes may experience acne and breakouts similar to those in their teen years.

For people with oily skin, breakouts may never fade with age. The good news is that people with oily skin ward off wrinkles better than those with dry skin, as the oils keep their skin moister and smoother.

Women with dry skin should continue to moisturize, even before wrinkles begin to appear, to lessen their impact. Those with oily skin can keep skin clear and less wrinkled with hypoallergenic moisturizers.

The body's ability to fight free radicals that attack and damage cells and collagen also slows with age. Antioxidants work to protect skin of free radicals and improve its appearance, repairing damage and moisturizing the skin. Antioxidants are found in Vitamins C, E, and A, which should be a regular part of a healthy diet. Many skin care products now include these antioxidants in their formulas, as well...

To view more, visit http://www.webmd.com/skin-beauty/skin-care-advisor-9/age-lifestyle-tips

From Temptation To Inspiration

2009-08-19T11:11:00.002+01:00

The following comes from SparkPeople, was written by Stepfanie Romine and can also be viewed at http://www.sparkpeople.com/resource/motivation_articles.asp?id=1356

' Getting motivated--and staying motivated--can be difficult, and when temptations abound, it seems like the world is conspiring to keep you indoors, on the couch and stuck in your unhealthy life.

Instead of viewing temptations as roadblocks, think of them as motivators--the devil on your shoulder, if you will. Their presence in your life should be just what you need to keep you from losing momentum, standing still or taking a break from your healthy journey. If you stop, they'll get you; if you stay one step ahead, you'll always come out on top. Temptations are like misunderstood Muses. They give you the chance to be creative while reaching your goals.

Temptation No. 1: Sleeping in or hitting the snooze alarm.

Inspiration: Taking care of your body.

Get your eight hours a night. If you're consistently sleeping through your alarm or hitting the snooze bar more than twice, consider changing your sleep schedule. Try to head to bed earlier--even just 15 or 30 minutes can make a difference.

To help you stay healthy and manage your weight, you need adequate sleep. Sleep loss affects the levels of certain hormones, which can in turn affect your metabolic processes and adversely affect your health.

Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health and safety. When we don’t get adequate sleep, we accumulate a sleep debt that can be difficult to "pay back" if it becomes too big. The resulting sleep deprivation has been linked to health problems such as obesity and high blood pressure, negative mood and behavior, decreased productivity, and safety issues in the home, on the job, and on the road.

Sleep loss also can cause a lack of desire to achieve goals because you feel fatigued and "run down." Sleep is also important in developing lean muscle tissue. When you work out, you are actually tearing your muscles – sleep and proper nutrients help rebuild the muscle so that you get stronger.

Temptation No. 2: Grabbing takeout or stopping at a drive-thru.

Inspiration: Making smart choices.

Ideally, you should drive by the drive-thru and cook healthful meals at home every night. However, not all takeout is created equal, and you can find some healthful options at chain restaurants and even your neighborhood deli. See this temptation as a challenge to be creative and bring home a healthful meal when you're in a hurry.

Plan ahead if you can, build a meal around vegetables and choose small portions to keep your takeout from taking away your self-control.

Follow the same rules at a restaurant that you would at home: Choose whole grains when possible, fill half your plate with vegetables and fruit, and opt for lean cuts of meat and low-calorie preparations.

Baked potatoes, side salads, fruit cups and milk are ubiquitous at fast food restaurants these days. See this as an opportunity to stare French fries in the face--and win!

Temptation No. 3: Grazing on junk food all night long.

Inspiration: Getting to the root of a problem.

Before you start chastising yourself for blowing your calorie budget after a good day of healthy, mindful eating, think about why you are snacking. Mindless munching is usually anything but.

Are you thirsty? Many hunger pangs are actually just thirst in disguise. Drink a glass of water and wait 20 minutes. If your hunger subsides, you weren't really hungry after all.

What did you eat for dinner? If you tried to save calories or reduce your carb intake by having a green salad or just a plate of veggies, it's no wonder you're hungry. Your body needs a bit of variety to stay happy. Protein takes longer to digest and helps keep you fuller longer. Toss some grilled chicken chunks, a small can of tuna or a half-cup of beans on your salad tomorrow night to give it some staying power. In the meantime, reach for a small servings of whole-grain crackers with a tablespoon of nut butter. The combo of fat, protein and carbs will tide you over until morning.

Are you stressed or upset about something? Instead of reaching for the chocolate bar or the chips, close your eyes and take a few deep breaths. Eating your feelings leaves you feeling worse than when you started. Go for a walk, get out of the kitchen, remove trigger foods from the house--whatever it takes.

To get a handle on emotional eating, you first need to understand it. Learn more about this common food problem, which is the cause of 75% of overeating, according to experts. Once you know your food weaknesses, you'll be prepared to confront those evening cravings instead of surrendering to them.

Temptation No. 4: Vegging out on the couch.

Inspiration: Taking time for you.

You get home from work and gaze longingly at the sofa. You had a long day, and a bit of rest sounds much better than socializing or spending time with others. You just want to be alone with your feet up, mind empty and the TV on.

Devote a chunk of time each week or each day to yourself. Maybe it's 15 minutes, or maybe it's two hours. Put yourself first as often as you need to.

Instead of punishing yourself for being lazy, use this "me" time in a productive way. Do a crossword puzzle, read a book, watch a movie, call a friend, pick up knitting, or cuddle with your child or partner.

Anticipate this respite from the hustle and bustle of your life and plan for it. Watch your favorite TV show, paint your nails, ask your partner to give you a foot rub. Reward yourself for being motivated, sticking with your healthy lifestyle plan and working out regularly. A bit of time spent doing nothing can help carry you through the rest of your hectic and action-packed life.

Temptation No. 5: Skipping your workout.

Inspiration: Changing up your workout.

You know how great you feel when you finish a workout: refreshed, revived and rejuvenated. You feel strong, confident and happy. So why would you want to skip exercise? Quite often, the reason is boredom.

Does your workout schedule run on repeat? Do you do the same thing at the same time and in the same place every day?

Tired of your DVDs? Trade with a friend or head to the library. Take a new class: Zumba, cardio dance, Pilates, yoga or Spinning are fun ones to try. Ask a trainer at your gym or a fit friend for suggestions. Speaking of which, one of the best ways to shake up your workout is to enlist a friend to blast calories with you. You can catch up on each other's lives while you firm up.

When temptations step in your path, don't cower. Confront them and enlist them as your allies. Soon you'll be stronger and more determined and will have traveled a little farther in your healthy living journey. '

Six Pack Abs Talk

2009-08-18T14:19:00.003+01:00

Today I thought I'd talk about that ever popular subject- six pack abs.

First off, the body stores fat and burns fat based on your own individual biochemistry. Thusfar you are also not able to spot reduce fat, that means reducing fat from a specific part of your body. That said, scientists are apparently working on a way to make this possible.

Now when it comes to six pack abs you need to think about the way your specific body stores fat. For example, some of us keep fat in our lower body, some of us keep it in our abdomen, and some of us distribute fat equally throughout the body. In fact there are names for the type of body that you have.

An Ectomorph is a typical skinny guy. Ecto’s have a light build with small joints and lean muscle. Usually Ectomorph’s have long thin limbs with stringy muscles. Shoulders tend to be thin with little width. Typical traits of an Ectomorph include small “delicate” frame and bone structure, flat chest, small shoulders, they are thin, have lean muscle mass, find it hard to gain weight and have a fast metabolism.

A Mesomorph has a large bone structure, large muscles and a naturally athletic physique. Mesomorphs are the best body type for bodybuilding. They find it quite easy to gain and lose weight. They are naturally strong which a platform for building muscle. Typical traits on a Mesomorph include being athletic, having a hard body with well defined muscles, a rectangular shaped body, they're strong and they gain muscle easily. The Mesomorph body type responds the best to weight training. Gains are usually seen very quickly, especially for beginners. The downside to Mesomorphs is they gain fat more easily than Ectomorphs. This means they must watch their calorie intake. Usually a combination of weight training and cardio works best for Mesomorphs.

And the Endomorph body type is solid and generally soft. Endomorphs gain fat very easily. Endo’s are usually of a shorter build with thick arms and legs. Muscles are strong, especially the upper legs. Endomorphs find they are naturally strong in leg exercises like the squat. Typical traits of an Endomorph are a soft and round body, they gain muscle and fat very easily, are generally short and “stocky”, have a round physique, they find it hard to lose fat and have a slow metabolism. When it comes to training Endomorphs find it very easy to gain weight. Unfortunately, a large portion of this weight is fat, not muscle. To keep fat gain to a minimum, Endomorphs must always train cardio as well as weights. Usually supplements may not be needed as long as the person has a high protein intake in their diet.

Note that the body types mentioned above aren’t set in stone. In fact, most guys have a combination of two body types. These combinations are either Ectomorph/Mesomorph or Mesomorph/Endomorph. It is not uncommon to find a pure Mesomorph that gains weight like an Endomorph for example. Remember too that no matter what your body type you can build a big, ripped, muscular physique. Even the skinniest of guys can bulk up. It may be harder but if you’re willing to put in the hard work it can be done.

With all of that said, your hormones determine how you burn and store fat. Many men for example store fat in their abdomen because of their Testosterone levels, whereas women who store fat in their lower body have higher Estrogen levels. Some women however will store fat in their abdomen rather than their lower body. For the women who store fat in their lower body, it is easier for them to get six pack abs. Basically, everyone is different, and how your body stores fat will determine how easy or hard it is to get six pack abs, and where you store fat the most is likely the first place fat will go on and the last place it is going to come off.

That said, you cannot get rid of fat on your abs by doing numerous crunches and other ab exercises. A six pack is basically an ability to see through the skin and see your muscle definition. If you have lots of fat on the muscle you won't see the definition. Note that for guys, if you're skinny already and you want to build out those muscles, you can put a dumbbell weight over your chest and ab area and this will bring out the muscle definition. I regularly do this at the gym myself. However, if you are not skinny and you have lots of fat over your ab muscles, and you then start to do weighted ab exercises, chances are that the ab muscles will push the fat in front of it out further, thus making you look fatter. The key is to burn fat through various forms of exercise such as cardio first, and then when you are thinner, you can start adding weights to your crunches to enhance your six pack abs. If you're a woman though, the last thing you want to do is weighted crunches, particularly when working your oblique muscles because you will gain a thickness around the side of your waist that simply doesn't look attractive on either men or women.

Now you understand the way your body works, you also need to understand that when it comes to achieving six pack abs, it is all about diet. You need to focus on avoiding processed foods. You need to keep the sodium content you consume low so that you're producing less Cortisol in your body which can store fat. You also need to do high rep weight exercises. You too need to drink lots of water. Plus you need to have a calorie deficit. And you need to do lots of cardio.

Ok that's the Six Pack Abs Talk over with. Glad we could chat.

Healthy People Habits

2009-08-17T12:38:00.002+01:00

The following 10 Healthy People Habits were written by James Romans of Romans Fitness. It can also be viewed at http://thesoulsalon.blogspot.com/2009/08/guest-blog-from-jim-slim-romans-of.html

' 1. Eat a “Rainbow”:

Eating a rainbow of colors in your diet deals specifically with fruits and vegetables. It is strongly suggested that individuals consume 4-6 servings of fruits and vegetables a day---I know what you’re thinking—“How do I have time to eat that much (I’ll get to that later on in the list)?” The fiber, antioxidant, and vitamins/mineral components of fruits and veggies help to make them perfect foods to eat multiple times a day. Strive for the colors of the rainbow—if you can eat a different color of the rainbow you will most likely satisfy your daily requirements for vitamins and minerals (so you won’t need to spend your money on your “wonder” supplements).

2. Sleep:

I know, we are all super busy with our jobs, families and lives. Generally, when people are super busy, their sleep can be something that is often neglected. Strive for 7-9 hours of uninterrupted sleep per night. Lack of quality sleep can lead to many negative health side effects: poor energy levels, lack of attention, reduced physical/functional performance, and of course over all, fatigue. Plus, getting adequate sleep can lead to increased metabolic rates and production/maintenance of lean muscle tissue. So, put down the remote, turn off the laptop/blackberry and get some sleep.

3. Daily Exercise:

The American Council on Exercise recommends that individuals do some form of daily exercise everyday for a minimum of 30 minutes. Personally, I am a realist—I want my clients to shoot for 5 days a week. I feel this is extremely beneficial to individual who are trying to improve their health, fitness, and lifestyle performance. But don’t freak out about how often you workout—lifestyle choices can be make a huge difference, for example, walking the steps instead of taking the elevator, parking farther from your destination, so you have to walk more of a distance. Little changes can make a big difference.

4. Whole Grains:

One of the biggest suggestions I recommend is that people emphasize whole grains in their diets and avoid refined, processed carbohydrates. Examples of whole grains includes: whole wheat breads, whole grain oats, whole wheat pastas, etc. The benefits of whole grains are that they are digested slowly and they help to maintain steady levels of blood sugar. Refined carbohydrates, on the other hand are digested quickly, and lead to great fluctuations in blood sugar, which has become a key element in the Type 2 Diabetes crisis our country is going through right now. Emphasizing a diet rich in whole grains can lead to increased energy levels and improved body composition.

5. Stress Relievers:

As hectic as our lives are, finding a way to decompress and reduce stressors is a key element to finding balance and health in a life. Finding a healthy release of stress can be a huge benefit to a healthy lifestyle. I always recommend exercise, but any positive way that gets your mind off the challenges and responsibilities that life brings can have a positive influence on your mental and physical wellbeing.

6. Resistance Train:

Resistance training has gained popularity in the recent years amongst all populations, but there is still a stigma that is attached to it. The “Muscle Head” mentality is starting to be a thing of the past. All individuals, regardless of gender or age will benefit from strength training. Strength training is not just lifting really heavy weights and looking like a body builder. Strength training includes free weights, resistance bands, machines and body weight training. The benefits of resistance or strength training are numerous: increase lean muscle tissue, decrease body fat, raise metabolism, increase bone density just to name a few. In the past, many females have strayed away from resistance training due to the fear of becoming too “bulky”. The fact is that hormonally, the majority of women don’t have the chemical make-up to bulk up—in fact; strength training can lead to the longer, leaner muscle tone that so many individuals, especially women, desire. Healthy people strength/resistance train—the benefits are numerous.

7. (Part 1) Eat more meals:

This is a really hard concept to get across to people. I’m not talking about eating more calories, but I am talking about eating more frequently. Eating small, frequent meals is extremely beneficial in terms of improving body composition and maintaining energy levels. By eating every 2.5-3 hours, individuals are able to achieve more steady levels of blood sugar—thus avoiding the peaks and valleys of hunger that can lead to overeating. In other words, don’t wait until you are hungry/starving to eat—by that point, it is too late. Eating 5-6 small meals every 3 hours is one of the key components to a healthy lifestyle.

(Part 2) Nutrient Balance:

Nutrient balance goes hand and hand with eating small, frequent meals. Healthy people shoot for a balance of quality carbohydrates, lean proteins, and good fats at each meal. The majority of individuals should strive for a nutrient balance of 50% carbohydrates, 30 % fat, and 20 % protein in their diet. This can be easier to achieve if there is some carbohydrate, protein, and fat with each meal. This along with eating frequently will lead to sustained energy levels and improvement in body composition. The balance of carbohydrates, proteins, and fats, like eating frequently, will enable you to maintain blood sugar levels and avoid the peaks and valleys of hunger.

8. Fat is not a “bad’ word:

Our society has been bred to think of fat as a “four” letter word. In fact it is an essential nutrient that is incredibly important to health, wellness and body composition. I came into the fitness world in the mid 90’s right when the “low-fat” craze was at its peak. Everyone was marketing low-fat varieties of the products: cookies, cakes, etc. The problem was that people believed that since something was low-fat, they could eat as much of it as they wanted. We now that is not how the body works. The key to fat in the diet is to emphasize “quality/good” fat and limit the saturated fat. Emphasize the healthiest of fats that generally come from fish and plant products. Examples of these fats and the foods they come from include: fatty fish (salmon, mackerel, sardines, and tuna), nuts and seeds (almonds, walnuts, sunflower, pumpkin, and flax), canola, flax-seed, and olive oils. These are rich in Omega 3 and 6 fatty acids. The benefits of including quality fat in one’s diet are numerous: brain and eye function, joint lubricating, improved cardiovascular functioning, lower levels of “bad” cholesterol, hair and nail growth just to name a few. Plus, consuming quality fat gives an individual a sense of fullness and a balance to their blood sugar. So, remember not all fats are created equally and not all fats are ‘BAD”.

9. Limit “Junk” Food:

Healthy people limit the amount of “junk” food, also known as processed foods, they consume. The convenience factor is one of the main reasons why processed foods are consumed in abundance in this country. Processed foods are generally high in sodium, sugar, and saturated fats. Examples of processed foods include: white/enriched carbohydrates, fast foods, candy, chips, sweets, etc. A good rule of thumb is: if it didn’t walk, crawl, fly, swim or grow, then you should limit the amount of that item that you eat. Being a realist, I understand that the typical individual is going to eat processed/junk food. I always advise individuals to follow the 80/20 rule—eat healthy/intelligently 80 % of the time and allow yourself to have your “crave” foods the other 20% of the time. By giving yourself “cheat” meals 20% of the time, you are less likely to loose your discipline and eat the junky, processed foods the other 80% of the time.

10. Water:

I saved the most important for last. There is no getting around it; water is the bodies’ most important nutrient. Think of it from this perspective, if you are ship-wrecked on a desert island with no food, you can continue to live for about a week. If you are on that same desert island with no source of clean drinking water, you are done in less then 3 days. The body is made up of 70% water and it is crucial for all forms of life functions. A body that is as little as 2% dehydrated will begin to show physiological and biologically impaired functions due to that dehydration. You can’t get around it—you’ve got to drink your water. Water gives you a sense of fullness between meals, so keeping hydrated can lead to a lower caloric intake, which is crucial for weight loss and improved body composition. The old adage has been to drink 8 glasses a day. I’ve always recommended a higher consumption level: between 80-120 ounces a day, dependent upon the individual. The most important recommendation I can give anyone who wants to improve their health, wellness, body composition, and overall well being is to drink your water.

Bonus Suggestions: I just couldn’t limit myself to only 10 healthy habits. Here a couple of extra suggestions I have to anyone interested in improving their health and creating great habits. I promise I’ll keep it short and sweet:

Plan Ahead:

Healthy people just don’t eat when and what they want on an impulse—they plan ahead to make sure they are constantly hydrated and fueled. Whether it is packing meals for the day, planning what’s for dinner in the morning, or writing up a list before heading to the grocery store, healthy people plan ahead, which enables them to make smart food choices.

Pre/Post Workout Meals:

It is essential that you properly fuel your body before and after your workout. Think of your body as a Ferrari—you’ve got to put the proper fuel in the tank for it run well. 60 to 30 minutes prior to a workout, eat (or drink) a light meal containing 3 parts complex carbohydrates to 1 part lean protein. This will give you the energy needed as well as steady blood sugar levels to perform your workout. Then, as soon as your workout is over (within 30 minutes after your workout) consume another similar meal (preferably liquid—absorbed into the blood steam quicker then solid foods) to help replenish the nutrients burned during the workout. Make sure you don’t waste your hard work by forgetting to fuel up prior and re-fuel after your workouts.

Read Labels:

It’s not exciting, but healthy people check out the labels of the foods they eat. Reading about calorie content, fat, protein, carbohydrates, etc. is a great way to make changes in your nutrition. Also, limit sugar (10 grams or less per item) and try to eat fiber-rich foods (shoot for at least 3 grams per item—great for digestion and a sense of fullness) can get you on the way to changing your diet.

Don’t Drink Your Calories:

In this day and age of gourmet coffee drinks, energy drinks, and fancy smoothies, it can be very easy to add calories without even knowing it. Be conscience of not adding excess calories this way. Some simple changes you can make include: switching from sugary drinks to light/sugar free drinks, change from whole milk to reduced fat/skim, and of course, my favorite, drink more water. Reducing the calories you consume through drinking can make a big difference. '

Do Dinner Companions Affect Your Diet?

2009-08-15T07:43:00.001+01:00

The following comes from SparkPeople:

Does the sex or the number of your dinner companions influence how much you eat? New research shows that depending on who they are eating with, females eat differently.

A new study in the journal Appetite observed college men and women eating in the school cafeteria. Men did not appear to be influenced by outside sources, including how many people they ate with or whether their companions were male or female. But according to the study, women were a different story. When a woman ate with a man, they ate less than they did when eating with another woman.

When women ate with a mixed group, they tended to eat less than they did in a group of all women. As soon as a man entered the equation, they ate less. When women ate with a group of all women, the bigger the group, the more they tended to eat. Why the difference? Are they eating less with men to impress? Do they even notice these factors are affecting their dining habits?

Kim Lyons' Nutrition Tips

2009-08-14T13:45:00.002+01:00

Kim Lyons is a trainer who was formerly on the television show 'The Biggest Loser'. I've selected and edited a few of her nutrition tips. To view more you can visit www.kimlyons.com

1. Eat More Calories

A low caloric intake only slows your metabolic rate and forces your body to store calories in the form of fat. Eat a good ratio of protein, fats and carbs so you are not hungry, and are achieving your goals. Keep in mind the scale does not show water weight, muscle gain or fat loss. Go by how your clothes fit, your measurements, and if you can get one, a body composition test.

2. Slash Fat Calories

Calories from fat are easily stored as body fat, whereas calories from other foods have to be converted to fat, a process that burns calories. Stick to low fat choices. And read labels.

3. Concentrate on Natural Foods

Natural, unprocessed foods are used more efficiently by the body and are less likely to be stored as body fat. Choose fresh fruits, vegetables, whole grains, and other complex carbs as the mainstays of your diet. Natural, complex carbs are needed to make and replenish muscle glycogen, the carb stored in the muscles and liver and used to supply energy for exercise and activity. Foods like refined pasta and bread products are less effective in a fat loss program. If you limit your intake of refined products to only a few times a week, you'll notice a huge difference in your shape, definition and overall energy level.

4. Moderate Carbohydrate Intake

To speed up fat loss, reduce your carb intake so that your body has less glycogen to run on and will be forced to burn fat instead.

5. Limit Sugar Consumption

If you eat too much sugar at once, the excess can be turned to body fat. Excess sugar triggers a surge of the hormone insulin, which activates enzymes that promote fat storage.

6. Eat Enough Protein

Protein is key to weight loss. Protein provides essential amino acids to repair and rebuild muscle tissues after your workouts. Good sources of protein include white meat poultry, fish, lean red meats, skimmed milk and low fat yogurt.

7. Drink Plenty Of Water

Proper hydration is important for weight loss.

8. Eat ? Times A Day.

It is true that by eating regularly you will be less likely to binge later, but what matters is the amount of calories you consume per entire day.

Theme Song

2009-08-13T13:34:00.002+01:00

I remember watching 'Ally McBeal' on television and how Ally was inspired to have a theme song. The character of Ally McBeal would have a song in which she danced with a baby, and the character John Cage would have the song "You're The First, The Last, My Everything" by Barry White. These theme songs were fun and inspired the characters in all that they did.

There are so many theme songs or theme tunes that can inspire you. From 'Indiana Jones' to 'Star Wars' and 'Rocky'. In 'Rocky' the audience is drawn to Sylvester Stallone's character Rocky Balboa as he runs up the infamous front steps of the Philadelphia Museum of Art raising his arms above his head as the theme song plays in the background. What a moment! An underdog who beat the odds and rose to the top. I'm personally regularly inspired by the 'Superman' theme tune by John Williams.

If you don't have a theme song, I would suggest you find one that can inspire you to keep going on your successful fitness and nutrition journey.

Stress and Emotional Eating

2009-08-12T14:16:00.001+01:00

The following comes from Jillian Michaels, a trainer on television show 'The Biggest Loser':

' When Hurricane Katrina hit Keri's town, the stress of not knowing what was going on with her house and living in a hotel for more than a month drove her to overeat, and she quickly put on 15 pounds. Regardless of what is going on in your life, I don't want you to use food as a release from stress or to make yourself feel better. Eating right and fitting in a good workout will ultimately make you feel better than trying to solve emotional problems by eating. At the end of the day, life sometimes just sucks in a way that can't be reasoned with or rationalized. Emotional eating is not the answer — the key is to take care of yourself with a strategy that is life-affirming, not self-destructive. To succeed in the weight-loss game, you have to establish healthier patterns. '

What Would Tara Do?

2009-08-11T10:30:00.002+01:00

Tara Costa was a contestant on Season 7 of 'The Biggest Loser', the television show in which overweight people need to lose weight in the fastest time possible. Tara was trained by renowned trainer Jillian Michaels. Although Tara didn't win the title (she came second), she was the one who inspired me the most. From the opening sequence in early episodes in which you would see a clip of Tara saying "I'm getting my life back!" to seeing her overcome obstacles as she won event after event each week, she was a true inspiration. Not to mention that during the 19 weeks, she lost 155lbs, the most for a woman on that show. Simply hearing her talk about her determination, and the way she gave everything so much heart, often had me with tears in my eyes as I watched her throughout the season.

After 'The Biggest Loser' Season 7 Finale, when asked how she felt about what she was able to accomplish on the show, Tara's response was:

"Knowing that I have inspired people across America is an amazing feeling! Now, I have a new life and I can continue to help others and share my weight loss knowledge with the world! I couldn't be happier - today is the beginning of a new life for me."

Now I'm not the best runner in the world, but today in the gym having recently seen Tara Costa in 'The Biggest Loser', I kept thinking as I ran- what would Tara do? By thinking that and being really determined, I was able to run for at least twice as long as I'd run before.

So anytime you're uncertain if you can do something, ask yourself- what would Tara do? Tara would never give up. Tara would persevere. Tara would lead by example. Tara would be an inspiration. Tara would get her life back. So feel inspired, and get your life back!

Don't Lose Sleep Over Weight Loss Goals

2009-08-10T19:26:00.001+01:00

The following comes from WebMD.com :

People don't often consider the important role that sleep, or lack of sleep, can play in reaching individual weight loss and fitness goals. Here is some information on how sleep can affect weight loss, and a few tips on how to get a better night's sleep.

Sleep and Hunger Control - There is a widely studied hormone, called leptin that signals the brain when we are full. When the body doesn't get enough sleep, hormones in the nervous system are triggered that can lower the level of leptin. When leptin levels are low, the brain tells the body it wants more food. When you get enough sleep, leptin levels stay high and let the body know it is satisfied, thus decreasing the need to overeat.

How Much Sleep is Enough? 7 to 9 hours a night is the average amount of sleep recommended for an adult. Experts say you will know if you haven't had enough sleep if you feel drowsy during the day. The human body does not seem to adapt to sleeping less, creating a 'sleep debt' that the body will eventually demand be paid back.

How to Get Better Sleep - First, move your TV and radio out of the bedroom. Keep your sleeping area as dark as possible, as well as cool and quiet. Make a relaxing pre-bed routine, such as having a warm bath and a cup of decaf tea. Don't do stressful activities before bed. Try to go to bed at the same time every night and wake up at the same time every morning. During the day, be sure to fit in some activity. Make your 'to-do' list for the next day to keep from focusing on upcoming plans at night that can make well-deserved sleep harder to get.

A Matter Of Truth

2009-08-08T13:46:00.002+01:00

I learned so many things as an actor at a masterclass led by renowned British actor Patrick Stewart yesterday. Patrick Stewart is most known for playing the character of Captain Picard in 'Star Trek: The Next Generation' and the four Next Generation feature films 'Star Trek Generations', Star Trek: First Contact', 'Star Trek: Insurrection' and 'Star Trek: Nemesis'.

In picking out one thing he mentioned, Patrick Stewart talked about acting being a matter of truth. This simple statement applies to so many things in life, including fitness and nutrition. It is all a matter of truth. Are you truly eating and drinking healthily? Are you really working out as hard as you can?

Only you know the real truth. So always be truthful with yourself and others, and make it so!

Don't Eat Crap!

2009-08-07T10:10:00.002+01:00

Whatever you call it- rubbish? crap? junk? It doesn't matter. Don't eat it.

That's your advice for today, and every day.

Don't Eat Crap!

Concentric And Eccentric

2009-08-06T13:46:00.002+01:00

Any complete movement of an exercise is known as a rep. If you do so many reps this is called a set. If for example you lift a dumbbell 15 times, have a brief rest and then continue again, have a brief rest, and then lift one more time, this would be 3 sets of 15 reps.

When lifting a dumbbell up and down there are three phases.

The first phase is when you lift the dumbbell up. It is known as the concentric contraction. The working muscle shortens, pulling the bones on either side of the joint being used closer together.

The second phase is known as the transition. You are moving from lifting the dumbbell up to putting it down. It is important that you don't release the weight through the transition and that you don't hold back on the strength you used when lifting the weight. This is so you get maximum effect from the movement and don't injure yourself in the process.

The third phase where you let the dumbbell down slowly is known as the eccentric contraction. As you lower a dumbbell during a curl, for example, the biceps lengthen, even though it's still contracted to some degree. You should never simply let the weight drop down.

If you hear someone at the gym calling out loudly and/or crashing the weight down, this is most likely that they simply aren't strong enough to hold the weight adequately. These type of people are generally wannabe bodybuilders who simply don't have the knowledge or tempered ego to do the exercise in a correct and controlled manner.

There is the occasional view that you should work your muscles to failure when lifting weights. This involves working your muscles really hard and pushing that final weight as hard as you can so that the muscle has essentially maxed out. I am not an expert on human anatomy, however this method of lifting weights is not something I personally subscribe to. I believe in having control in appropriate exercises that you do.

For the benefits of concentric and eccentric training visit http://us.commercial.lifefitness.com/Content.cfm/benefitsofconcentricandeccentricstrengthtraining

Failure

2009-08-05T14:54:00.003+01:00

Failure can be a great teacher. It is something we should not be afraid of. However because so many people are afraid of failure it can prevent them from achieving their goals and dreams.

There are some people however who are resilient. The wonderful ability these type of people have is self-esteem. If you can build someone's self-esteem up, you can help them come through any failure and realize it's not a reflection on who they are as people, and that each failure is simply a lesson to be learned. With strong self-esteem and confidence, a person can take the hits that failure provides and grow as people.

Failures don't define people. How you respond to failures and setbacks is what defines you, and is your legacy. It's up to you to think about what you are responsible for and what you can improve upon and what you can change for the next time. And rather than get upset and judge yourself too harshly, sometimes having a sense of humor can help. What doesn't kill you will only make you stronger. There is no need to be ashamed of your failures.

Judge And Jury

2009-08-04T12:49:00.003+01:00

When I arrived at the gym this morning I found that the rower was not in working order... again! So I called over the head Fitness Instructor to help me fix it. And indeed after a few minutes he had the rower working, at least for the time being until it gets fixed permanently. Unfortunately the whole process had delayed my workout by 10-15 minutes which would make me late for my Spin class that I currently incorporate into my workout on a Tuesday. Therefore, to make sure I didn't let the trainer who ran the Spin class down by being late, I had to compromise my workout by cutting out two exercises. Was I happy about this? Absolutely not! I made it very clear to the head Fitness Instructor through my attitude during the rest of my workout that I was very disappointed.

Being that I go to the gym often, I find myself judging the environment I'm working out in. I regularly question the gym trainers and I am very open about what I think of their classes. And for the most part, they welcome my feedback.

Now judging others is not always ideal and can be misinterpreted and come across as negative. I would never judge what any other member does at the gym for example. I would need to know their individual goals and situations to even offer an opinion. However when it comes to the gym I am working out in, it is completely my perogative to be judge and jury. After all, I wish to work out in an environment where the gym is in working order; where the trainers are positive, make it happen, and are excited by what they do, and lift you up rather than bring you down; and where I can feel truly comfortable.

Time will tell as to how I continue to do at my current gym, but don't be afraid to be judge and jury yourself about anything in your life. You choose which people to surround yourself with. You are the sum of the choices you make. And being judge and jury allows you to make the right choices for you. So do it in a positive way, but feel free to be judge and jury.

Curiouser And Curiouser

2009-08-03T12:12:00.002+01:00

I am always curious. I ask trainers at my gym questions all the time. They have a wealth of knowledge that I want to learn from and which is so right. They occasionally have advice that I think is completely wrong, but simply asking the question, allows me to make my own choices from the answers I'm given.

In the words of Donald Trump:

"One thing I’ve learned over the years is that curiosity is a good way to stay stimulated and informed as well as young. Ever notice that children are curious about everything? That’s how they learn and the same thing should apply to adults..."

"...Curiosity also provides a starting point for discovery. It’s a bit like research--once you find something of interest, the natural inclination is to learn more about it. Sometimes it may not have anything to do with your current endeavor, but it can broaden your understanding."

And even in the words of Albert Einstein:

"The important thing is not to stop questioning. Curiosity has its own reason for existing."

So don't be afraid to be curious. Be proud to be curious.

Organic Food No Healthier? Revisited

2009-08-01T13:24:00.003+01:00

Late last month (AKA the day before yesterday), I posted a blog entry that linked to what I had read in the Daily Express newspaper regarding Organic food. It can be located at
http://www.express.co.uk/posts/view/117216/Organic-food-no-healthier

Note that going Organic is not about nutritional value. The idea behind choosing Organic is because of the clean methods involved in the process of making these products. It is very much what the Eating Clean diet is based around.

Since posting my blog entry, I've found numerous other articles and responses on this recently published major study. Several links are posted below:

http://www.dailymail.co.uk/femail/food/article-1203015/Organic-food-nutritional-health-benefits-reveals-food-watchdog.html

http://news.bbc.co.uk/1/hi/health/8174482.stm

http://news.yahoo.com/s/nm/20090729/hl_nm/us_food_organic

http://www.independent.co.uk/life-style/food-and-drink/news/organic-food-no-healthier-than-conventional-1764448.html

http://www.stuff.co.nz/life-style/wellbeing/2704553/Organic-food-no-healthier-study

http://www.thisislondon.co.uk/standard/article-23725592-details/Organic+food+no+healthier+blow/article.do

http://www.theage.com.au/lifestyle/wellbeing/organic-food-no-healthier-study-20090730-e27z.html

http://www.telegraph.co.uk/earth/earthnews/3326624/Organic-food-is-no-healthier.html

http://www.nation.com.pk/pakistan-news-newspaper-daily-english-online/Entertainment/31-Jul-2009/Organic-food-no-healthier-than-conventionally-produced

http://www.newsdaily.com/stories/tre56s3zj-us-food-organic/

Losing Stomach Fat And Getting Lean Abs

2009-07-31T10:35:00.002+01:00

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.

Organic Food No Healthier?

2009-07-30T12:15:00.002+01:00

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.”

Weight Loss Magic Part 3

2009-07-29T10:47:00.002+01:00

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.

Weight Loss Magic Part 2

2009-07-28T11:18:00.004+01:00

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...

Weight Loss Magic Part 1

2009-07-27T10:41:00.004+01:00

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...

A Dream Without Action Is Just A Wish

2009-07-25T11:42:00.002+01:00

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 ! '

Metabolism

2009-07-24T09:54:00.002+01:00

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.

Skimmed Milk vs Whole Milk - The Showdown

2009-07-23T11:01:00.003+01:00

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!

If The Shoe Fits - Wear It!

2009-07-22T04:56:00.008+01:00

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.

Ice Cream Sundae On A Sunday

2009-07-21T04:59:00.003+01:00

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.”

The Calorie Delusion

2009-07-20T05:08:00.001+01:00

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". '

"Become The Character And Just Say The Lines"

2009-07-18T06:27:00.003+01:00

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.

Grapefruit And Spice

2009-07-17T05:05:00.003+01:00

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.

Freezing & Thawing

2009-07-16T10:52:00.002+01:00

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!

Organic? Non-Organic? Natural?

2009-07-15T10:19:00.002+01:00

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.

A Winning Attitude

2009-07-14T12:00:00.002+01:00

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.

Changes

2009-07-13T13:14:00.002+01:00

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.

Sleeping Tips

2009-07-11T06:34:00.002+01:00

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.

Are You Living Your Possibilities Or Your Fears?

2009-07-10T05:12:00.002+01:00

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?

Look Hot And Stay Cool

2009-07-09T10:17:00.002+01:00

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!

The Four Ds Of Success

2009-07-08T11:29:00.003+01:00

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.

Celebrity Inspiration VII: Camilla Belle

2009-07-07T11:38:00.004+01:00

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!

Cut Calories Without Deprivation

2009-07-06T05:50:00.002+01:00

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.

Today We Celebrate Our Independence Day!

2009-07-04T06:49:00.004+01:00

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!

Abs Workout - Plank

2009-07-03T13:37:00.002+01:00

The following comes from munfitnessblog.com :

Plank is a good abdominal workout. Unlike crunches which abs is facing ceiling, in plank, your stomach is facing toward the floor. Plank does not only strengthen the abdominal muscles, it also improves the back and butt too.

Steps:

1. Face down on the floor and support your body with forearms and knees.
2. Raise your body. Support your body with toes and resting on the elbows.
3. Keep your back in straight line and flat like plank. Do not stick your butt up.
4. Contract your abdominal muscles.
5. Hold as long as you can. Then lower yourself back down.
6. Repeat another 3 to 5 times.

Tips:

- For beginner, hold the position for few seconds and gradually increase to 10, 20, 30 and finally 60 seconds.
- You may want to start beside a mirror to ensure your form is correct. It is important to maintain a flat line from your shoulders to your feet.

Burn, Baby, Burn

2009-07-02T06:02:00.004+01:00

It has been a very hot week here in the UK. The gym seems to have been a little quieter. Heat can definitely have an effect on your motivation, but the way to get around it is to prepare by spending a lttle time in the heat, and then spending a little longer each time so that you can acclimate to the conditions. It is important to also remember that chances are, your gym has air-conditioning, which means there are no excuses as to whether or not you go to the gym as scheduled.

Speaking of heat, I found the following in the US fitness magazine Maximum Fitness. Keith Klein is the founder and CEO of the Institute of Eating Management in Houston, Texas and Heidi Skolnik is a sports nutrition consultant for the New York Giants:

' Burn, Baby, Burn

Not all calories were created equal. Each of the macronutrients - protein, carbohydrates and fat - has a different impact on your metabolic rate because of how much energy your body must expend to digest them. This is known as the thermogenic effect of food (TEF). Protein has the greatest thermogenic effect because it temporarily raises your metabolic rate by up to 20 percent. Complex carbohydrates increase it by 10 percent, followed by fat, which increases it by four percent. "What this means is that for every 100 calories of protein you consume, your body uses 20 calories in digestion," says Klein. "For every 100 calories of carbs, it burns 10. For every 100 calories of fat, it burns four. Simple sugars and highly processed foods have a much lower thermogenic effect because they require far fewer calories to digest." When a food is processed, like what occurs in all kinds of protein powders, it takes less effort for your body to digest it. For example, a chicken breast is harder to digest than a protein shake because the powder has always been broken down to some degree. Chicken, a natural and non-processed source requires more work for your body to take away all of its nutrients than the shake, thus burning more calories in the process.

The TEF is another reason why you should divide your total calorie intake between several smaller meals throughout the day. "Each digestive event can further increase your metabolism by up to 10 percent," says Skolnik. '

Over The Hump

2009-07-01T10:51:00.003+01:00

Hump Day: The middle of a work week (Wednesday); used in the context of climbing a proverbial hill to get through a tough week.

The expression could also be applied to the middle of the year. Yesterday, June 30th (though not a Wednesday) was a hump day. As of today, Wednesday, July 1st, 2009, we are over this year's hump.

That means we should think of all that has happened in the past 6 months as having been the hard part. Now we're into the part where we really step up our determination with fitness and discipline with nutrition. Now is the time we really make things happen. And the rewards that wait at the end of the year or even sooner for us, will be a phenomenon.

I can't wait. Let's get to it.

Michael Jackson 1958-2009 (Man In The Mirror)

2009-06-30T05:05:00.003+01:00

Last Thursday, the world lost a true icon, the most famous person in the world. His name was Michael Jackson. I am one of many of whom his music has touched and influenced. He is a star beyond any other.

Michael Jackson's song 'Man In The Mirror' inspires you to take a look at yourself and make a change for the better. So as a gesture of goodwill to the inspiraton of Michael Jackson and solidarity with Michael Jackson's family, take a look at yourself in the mirror today and make a change.

Next time you are at the gym, the following is a Michael Jackson playlist that works great for a cross-trainer workout:

Beat It
Billie Jean
Thriller
She's Out Of My Life
You Are Not Alone (Radio Edit)
We Are Here To Change The World
Bad
Black Or White
Jam
We Are The World
You Are Not Alone (Classic Club Mix)
Speechless

Michael Jackson 1958-2009

Be A Star!

2009-06-29T05:03:00.002+01:00

There are some very special people in the world. They are called Stars. Now that doesn't necessarily mean they are celebrities, although many are. Stars are people that truly go above and beyond.

In regards to fitness and nutrition, these are people who are able to get up first thing in the morning and go to the gym, no matter how tired they feel. These people are consistent in what they do. They are focused when at the gym and don't stand around chatting to others. They challenge themselves. They work their body not their ego. They lead by example. They may attend regular classes to broaden their horizons, and are often full of energy and inspire others. They don't worry what other people think of them, yet are happy to collaborate with them. They stick to healthy nutrition. That doesn't mean they are robots or hardcore soldiers, they are simply focused on their goals and have an amazing dedication. These people are so much more than words can describe. These people are Stars.

True Stars are generally rare, often hard to find, even within yourself. Only you know if you qualify as a Star. And if you are a star, please show the world. Be a Star!

Probiotics

2009-06-27T06:45:00.002+01:00

The following was written by Becky Hand, aLicensed & Registered Dietitian, and is available to view at http://www.sparkpeople.com/resource/nutrition_articles.asp?id=576 :

Did you know that your digestive tract contains more than 400 types of “friendly” bacteria? These little guys, commonly referred to as probiotics (which means "pro-life"), help reduce the growth of harmful bacteria and promote a healthy digestive system. That’s right! Probiotics are live bacteria with clinically-documented health benefits.

Health Benefits

It appears that when the digestive system is kept healthy, other body systems greatly benefit as well. Probiotics may:

- Protect against infection
- Enhance and boost the immune system
- Promote and improve digestive health
- Alleviate diarrhea caused by antibiotic treatments
- Promote urinary and genital health
- Assist in the management of inflammation
- Help alleviate symptoms of lactose intolerance
- Improve some types of eczema in infants and children
- Reduce cholesterol levels
- Decrease the risk of certain cancers

It is important to note that each type of friendly bacteria has a specific health benefit to the body. With over 400 different types of probiotics identified, researchers are just starting to uncover the health roles and benefits of each.

Food Sources

Currently, foods that contain probiotics are primarily dairy products and dairy beverages, including:

- Yogurt
- Drinkable and squeezable yogurts
- Fluid milk with added probiotics
- Fermented milk such as sweet acidophilus milk
- Kefir

Through fermentation, probiotics enhance the flavor and texture of these particular dairy products. Dairy foods actually buffer your stomach acid and bile, thereby protecting the probiotics from the stomach acid so that they can reach the intestines.

Raw (unpasteurized) yogurt is loaded with bacteria. Most yogurts today are pasteurized and these bacteria are killed. However, some friendly bacteria are added back. Look for a yogurt that contains the “live and active culture” sign on the label. Pay close attention to the expiration date because these live bacterial cultures can diminish with time.

Probiotic Supplements

Probiotic supplements are available in a variety of forms, such as freeze dried powder, capsules, wafers, and liquids. Remember to exercise caution before using a probiotic supplement. The Food and Drug Administration (FDA) does not regulate supplements in the same way as it regulates medication. Legally, manufacturers can sell supplements, even with little or no research on how well it works or how safe it is.

Supplement and medication reactions can occur, therefore seek the guidance of your health care provider before using any probiotic supplement.

Grab Some Bugs!

Why not give some fermented dairy products a try today? Little Miss Muffet did! Remember her curds and whey—a fermented dairy product filled with friendly bacteria? That old spider probably came and sat down be side her…because he wanted the probiotic benefits too!

Reasons To Spin

2009-06-26T05:16:00.002+01:00

Spinning is an indoor group cycling class. Here are a few reasons to try a Spin class. Much of the following has been adapted from dailyspark.com :

Burn Extra Calories - Spinning classes help motivate you to work harder and get a better workout (which means better results and higher calorie burn) than you may do on your own if you're not the most focused individual.

Give Your Joints A Break - Spinning is a low-impact cardio exercise, which means it's easier on your joints, including your knees and ankles, than many other forms of cardio. Many people who are rehabilitating injuries or recovering from surgeries are advised to try low-impact forms of exercise (like biking or Spinning) in lieu of jarring activities like running. If you have an upper body injury, you can still ride the bike and get a good workout. Even if you don't have joint issues now, it's a good idea to alternate your high-impact exercises with some low- and no-impact exercises like Spinning to avoid overuse injuries and give those vulnerable joints a break every so often.

Stay in Control - How many group workouts have you ever tried that can easily seamlessly accommodate beginners, people with injuries, hardcore exercisers, young and old, and advanced exercisers in a single room? Possibly, not many. That is the beauty of Spinning: It's something everyone can do. You should think of your Spinning instructor as a friendly guide for your workout. He or she usually has a general plan in terms of movements, intensity changes and pace, but really, YOU are the one in control. You decide how much resistance to add, how fast to pedal, and how hard to work. This means that people of all fitness levels can take the same class and all get a great workout.

Enjoy the Great Indoors - Many people love biking— and the benefits it provides as a great cardio workout with low-impact on the joints— but don't love biking in traffic on the streets. Spinning will provide the same benefits without the uneasiness of cycling in a high-traffic area that's unfriendly to bikes. If seasonal allergies or extreme weather (too hot or too cold) forces you to take your outdoor workouts inside, Spinning is a great alternative.

Feel the Energy - It can be a positive, high-energy atmosphere that can motivate you to push yourself and make you feel good about working out. It makes the whole workout experience more fun— and helps you feel connected with the people around you, like you're all in it together. Remember that Spinning is non-competitive. Harness that energy around you and within you for a great workout that you can feel good about!

Up Your Game!

2009-06-25T05:24:00.002+01:00

We are definitely into Summer now. There are no more excuses regarding your fitness and nutrition. No more compromises. It is time to up your game. Here are a few ways you can do that:

- Hard Work. Having a goal without doing the necessary hard work to achieve it, is like believing in a dream that will never happen. Fairy godmothers as helpful as they are, don't always appear on demand, so in the meantime you have to make it happen yourself.

- Testing And Tracking. Feel free to test out new equipment at the gym and see if it's worth incorporating it into your regular workout. Track your calories. To lose weight, have a calorie deficit, each and every day, no exceptions.

- Make The Time. You are investing in yourself by making the time to eat healthy and work out regularly. Yes you may have to sacrifice your favorite sweet foods on occasion, but by doing so, that feeling you get when people start to notice how hot you've been looking lately will more than make up for it. That feeling lasts longer too.

- Work your body not your ego. There is no need to compete with anyone except yourself at the gym. We all have different goals and physical capabilities, and have different ways of achieving our own goals.

- Step It Up. Up your resistance on that cross-trainer or try lifting a slightly heavier weight (carefully!).

- Have fun. If you aren't enjoying transforming your body, there's not much point in doing it. Don't place too much pressure on yourself.

Not to pressure you, but what are you waiting for? Up Your Game! - Now.

Celebrity Inspiration VI: Michelle Pfeiffer

2009-06-24T05:24:00.002+01:00

Dealing With Temptation

2009-06-23T10:41:00.002+01:00

Here are a few suggestions for dealing with food and drink temptations:

- When feeling stressed, instead of reaching for the nearest unhealthy and sweet food-like substance, take a deep breath. Calm yourself down. In for 4. Hold for 4. Out for 4.

- When ordering pizza, request half or light cheese.

- Replace a meal with a tomato-based soup. It's low calorie and filling.

- Phone a friend. Hopefully if they're a good friend, maybe they'll distract you from temptation. Of course if they're not a good friend they could inspire temptation, so watch out for that.

- When craving something creamy, choose fat free yogurt.

- Out of sight, out of mind. Clear your kitchen of any temptations and substitute with healthy alternatives.

- Distance yourself from temptation.

- Brush your teeth. Minty freshness is a powerful thing.

- Track your calories.

- If you eat meat, try being a vegetarian for two days a week.

- Drink water. You may be thirsty and not hungry.

- Don't fry food. Ever.

- Remember that you don't have to eat everything on the plate if you don't want to.

- Pack your Gym bag the day before. You are then obligated to go to the gym.

Wimbledon 2009

2009-06-22T11:31:00.003+01:00

My favorite sport is Tennis, and this year I will be keeping track of Wimbledon.

Chances are I'll be watching it online while working on my laptop.

To view it live yourself the link is:

http://news.bbc.co.uk/sport1/hi/tennis/8096805.stm

Don't forget the strawberries and cream. Or alternatively, strawberries and frozen yogurt.

Character

2009-06-20T06:36:00.004+01:00

Yesterday in London I attended a writing masterclass led by successful writer Tony Jordan at the Theatre Royal Haymarket. Tony Jordan is known for being a former head writer on the British soap opera 'Eastenders', the creator of television series 'Hustle', and co-creator of the television series 'Life On Mars'.

During the class, one point Tony Jordan focused on was character, and what defines character. He demonstrated using water bottles that all you need to create a successful story is an objective for the character to try and attain, and a number of obstacles that you put between the character and the objective. It is how the character deals with these obstacles that define his character. For example, if he gives up, he may be a coward, if he works his way around an obstacle he may be smart, if he pushes the onstacle straight down he may be a very direct kind of character.

When working out and eating healthy, unless you have some personal, severe, physical and mental limitations, you are in control. There are no excuses. The only one you can really blame for your success or not is you. It is completely down to your own character. Do you get things done? Or don't you?

What is your character?

Unhealthy Foods - Not The Best Deal

2009-06-19T06:04:00.001+01:00

The following was written by Monica Reinagel, L.D.N., C.N.S. at NutritionData.com :

With household incomes on the decline, shopping for deals at the grocery store seems like a good idea. But a recent study found that the products featured in sales and promotions are usually not your best buy nutritionally. In fact, the researchers found that the best deals were on the beverages that were highest in sugar and calories!

It's a good reminder to all of us: If you're shopping for bargains, be sure to check the Nutrition Facts label just as carefully as you do the sale price! When resources are tight, it's especially important to spend them on healthy, nourishing foods.

Pineapple Power

2009-06-18T12:20:00.002+01:00

According to Cynthia Sass, R.D., a New York City nutritionist and contributing editor for Shape magazine we should have fruit for dessert:

'The enzymes bromelain (in fresh pineapple) and papain (in fresh papaya) ease digestion by breaking down proteins in meat, tofu, dairy, and beans, so food moves through your system faster, which can decrease bloating. So end your meals with one of these fresh, sweet treats.'

I had pineapple for dessert last night, and this morning I have felt extra light in my stomach without feeling hungry. Wow!

Smoking As A Weight Loss Plan? No Thank You!

2009-06-17T12:55:00.002+01:00

Before I start the main part of today's blog entry let me just announce to those that don't already know, that I am a non-smoker. I have never smoked and never will. I am particularly affected by it due to someone very close to me dying because of it. I also believe that it is extremely disgusting and unhealthy for those that do smoke and to those around them. I have always intended and continue to intend never to become involved with someone romantically who smokes for example. I also believe those that do smoke - and yes I do have 'friends' that do smoke - are being extremely selfish to their 'friends' by smoking around them. And yes it is a subject I feel very strongly about.

So that being said, here goes:

After I left the gym this morning I saw a girl smoking. It was a girl who had left the gym after me and she appears to be a tall stick figure type person. I regularly see her on most days I am at the gym and she does a lot of cardio work. Having never spoken to her before at the gym I admired her as a fellow regular gym-goer who was consistent and appeared to be doing many things right in regards to her own fitness. Then when I saw her smoking this morning, my respect for her from a fitness standpoint took a nosedive. The initial thought in my head was "What a Shame". I felt this way because it seemed to me that based on how hard she works with her cardio she wouldn't need to take up smoking which some have considered to be a weight loss tool. Now, let me just say that the girl in question is someone I've yet to be introduced to apart from maybe being in each other's eyeline at the gym, but the disappointment I felt was strong enough to make me research further into smoking and weight loss.

I found the following article by Anna Lynn C. Sibal from http://www.beautyden.com/smoking-weight-loss.shtml . It very much sums up what I feel regarding smoking and weight loss. To those that don't smoke, well done, you're an inspiration, and to those that do- please don't, for yourself, and for the rest of us.

Here's the article:

It is a sad reality that our culture and society is so youth-oriented. The image of what is considered beautiful is what is exemplified today on the runways: those stick-thin, teenage gazelles with boney arms and legs, whose cheeks look a touch sunken and whose cheekbones are a touch too prominent because of their thinness. It is the template that most women right now are trying so hard to fit in, so much that they would do anything to lose the extra weight that they think they are carrying.

Some of these women subscribe to various diets, whether scientifically proven or just fads, while some exert all effort to burn away the extra weight. some take diet teas and diet pills, and some even go through surgical procedures just to suck the fat out of their bodies. Sadly, there are some women who will not stop at anything to lose weight, who are truly convinced that the only way to be considered beautiful is to fit the size and shape of the ideal image that society holds.

Unfortunately, smoking is one of those means that some of those women use to lose weight. Why smoking? It is because smoking is one of the fastest ways out there to lose weight. Smoking accelerates weight loss because it kills the appetite and quickly burns the extra weight off the body's system.

But just as unfortunate is that while smoking deadens the appetite, it also burns away the nutrients that our body needs to be healthy and functioning properly. While we may think that the quick weight loss that smoking brings us is good, in the long run, it is only going to cost us our health.

Did you know that smoking is currently the leading cause of death in the United States? According to the United States' National Institutes for Diabetes & Digestive & Kidney Diseases, diseases directly resulting from smoking kill more than 400,000 people in the United States. Smoking also increases the risk of a person getting cancer. And not just cancer of the lungs; smoking is linked to cancer of the cervix, the larynx, the esophagus, the kidneys, the pancreas, even breast cancer. Smoking also robs the body of calcium, so women who smoke are more prone to developing osteoporosis than women who do not smoke. In addition, women who smoke are also more likely to give birth to premature babies and babies with congenital defects.

Smoking may be a quick fix to anyone's weight problem, but in the long run, the detriments that it brings to our health is not really worth it. Regardless of what image society projects, a truly beautiful woman is not just someone who is thin and can fit into size six clothes. A truly beautiful woman has a body that is fit and toned and whose skin glows with health.

If you want to lose weight, smoking is not the ticket for you. Rather than smoking, you should try simple exercises. You do not have to go to the gym to get some exercise. You could chose to walk when you need to go to the neighborhood store instead of drive. Also, instead of eating three times a day, you can try eating small, nutritious snacks every two or three hours. In this way, you will not feel hungry at all, and yet your body will remain nourished and actually increase its metabolism.

Quit smoking. Smoking is not good for you.

Monica Brant Food Talk

2009-06-16T12:04:00.003+01:00

On Thursday, May 19th 2009, I looked at the nutrition of fitness model Jamie Eason, and yesterday I took a look at the nutrition of fitness model Marzia Prince. Today I will look at the nutrition advice of fitness model Monica Brant who has inspired fellow model Jamie Eason and perhaps can inspire you and me.

Here is some food talk from Monica Brant:

' My diet is approximately 80% free from junk foods in the off season-except maybe at Christmas. Before a competition-either on or off season-the stricter I am with my diet, the better I look.

My protein intake with every meal is between 25-45 grams, consisting of one of the following: lean, red meat, chicken, turkey (white meat is best), tuna canned in water, egg whites, tofu, whey protein, non-fat cottage cheese, and some fish: i.e., halibut, salmon & orange roughy.

I eat starchy carbohydrates-for example, rice, pasta, matzo bread, oatmeal, cream of wheat, crumpets and corn tortillas only until mid-afternoon. I try not to eat these things at night because I am more sedentary later in the evening. However, if I know I’m going to be up late, I’ll cut these carbs out after 6 pm, in order to have enough energy. Remember, carbs = energy! If you don’t use them readily, they turn to fat. Yuck!!

I eat fibrous carbohydrates such as broccoli, asparagus, green beans, celery, and spinach-three times a day during a competition cycle. So, pre-contest, I’m downing as much ‘green’ as I can. This food type replaces a lot of the starch that I cut out in order to get really lean. Keep in mind, however, I add a little more fat into my diet when I’m not eating as many complex carbs.

Regarding fat...normally I will eat Laura Scudder’s Natural Unmixed Peanut Butter, egg yolks, low-fat cheese, avocado, and mixed nuts. Three weeks before or out of my competitions I prefer to eat fat sources from flaxseed oil, olive oil or canola oil.

Along with limiting your starchy carb intake, be careful of your sugar intake! Your body ends up releasing a lot of insulin to combat the high blood sugar levels both carbs and sugar produces. In case you are unaware, sugar is considered a simple carb! When your blood sugar comes down finally, it crashes leaving you oftentimes totally drained. Whatever insulin is left over binds the remaining sugar and stores it as fat. This process can become a vicious cycle and, in the long run, can have disastrous effects on your health. I don’t recommend it; but I would say it is better to consume more fat rather than sugar products. If you are, however, eating sugar, keep your intake to a minimum in the afternoon and evening hours. If you absolutely can’t get by without it, take your fix after training or better yet in the morning.

Try to eat every 3 to 4.5 hrs. Many small meals are better than a few large ones. I use meal replacement drinks or bars at times when I just can’t get in a good meal. In general, you will need to cook and prepare more food ahead of time, but it will become a worthy practice netting your body great results. Just get into “the routine” or as Nike says, “Just do it!” Don’t forget to drink plenty of WATER!! '

Marzia Prince Eating Clean Tips

2009-06-15T12:32:00.006+01:00

Marzia Prince is a highly successful fitness model and trainer. Her website is located at www.marziafitness.com . Below are her tips for staying on track when eating clean:

- The key to eating healthy is variety. Fruits, veggies, lean meats, eggs, whole grains, and nuts.

- Be aware of portion size!!! Example - 1 cup of cooked veggies is the size of a fist. 1 medium fruit is size of a baseball. 3-4 oz. of meat is the size of a deck of cards.

- Take a multivitamin daily.

- Drink at least 10 glasses of water daily. No soda or diet soda, fake fruit juices, and fancy lattes with sugar and milk!

- Replace white bread with whole wheat or whole grain. Make sure the first couple of ingredients don’t say “enriched” because that means important nutrients have been taken out.

- Replace white rice with whole grain or brown rice.

- Replace sugar with Stevia (it is made of fiber) or none at all is best.

- No fried, salty, or sugary foods.

- Have cut up fruit and veggies ready for snacking.

- Try to have 3 servings of dairy daily (low-fat or non-fat) if not, use calcium supplements. Broccoli and sardines are a great source of calcium too!

- Red meat has saturated fat, limit to two times a week or less. Pick chicken or turkey instead.

- Go for organic fruits, veggies, meats, and dairy.

- Go for raw nuts-roasted is ok (no salted or sugar coated).

- Use Pam olive oil spray for cooking.

- Aim for 25 grams of fiber a day. One whole wheat tortilla has 14 grams!! Nearly half your daily intake!!

- Try to eliminate caffeine; it raises your cortisol levels.

- Aim for 7-8 hours of sleep. If you get less than that, you could store fat because your body needs that amount to function at full capacity. Of course this does not apply to new mothers.

- Limit alcohol, it stores abdominal fat. Choose a 4 oz. glass of red wine. It has 150 calories and some antioxidants. Not a bottle!

- Eat 5 small meals to fuel your metabolism.

- Use baby spinach or a spring mix instead of iceberg lettuce. Baby spinach offers more nutrients.

- Change your peanut butter to all natural; you’ll have to keep it in the fridge. If it says partially hydrogenated it is bad fat. Almond butter is my favorite!

- Change your jelly to 100% fruit spread. It tastes better too. I usually mash up my own fruit like a banana or strawberries and spread it on my bread.

- Whatever your bedtime, try not to eat 4 hours before you go to bed.

- Drink green tea throughout the day; it helps curb your appetite.

- Avoid cutting calories too low!! Going under 1200 calories can shut down a person’s metabolism and you can actually gain weight. Check with a nutritionist or a dietitian to find the correct amount for you.

- Do not skip meals, this might cause you to gain weight too.

- Perform deep breathing exercises throughout the day. Stop what you are doing a take a few deep breaths. It relieves stress and supplies the brain with more oxygen!

- Always check with a doctor before trying any new nutrition or workout regimen!!

9 'Keeping It Off' Superfoods

2009-06-14T07:27:00.002+01:00

The following comes from WebMD and can be read in full at http://www.webmd.com/food-recipes/features/keeping-it-off-superfoods?ecd=wnl_wlw_061309 :

1. Green Tea

Go out of your way to indulge in a tall glass of iced green tea or a mug of hot green tea when you get the chance. Here's why: In a recent study, volunteers who drank a bottle of tea (fortified with green tea extract) every day for three months lost more body fat than another group who drank a bottle of regular oolong tea. Except for the different teas, their overall diets were similar. Researchers suspect that the catechins (helpful phytochemicals) in green tea may trigger weight loss by stimulating the body to burn calories and mildly decrease body fat.

2. Soup (broth- or tomato-based, that is)

Calorie-containing liquids generally are less filling than solid foods, but soups are the exception, says researcher Richard Mattes from Purdue University. In Mattes' study, participants were fed 300-calorie servings of various soups before eating their lunches (they could eat as much lunch as they wanted). Mattes found that the study participants tended to take in fewer total daily calories on days when they had the soup, suggesting that eating low-calorie soups (the broth- and tomato-based ones) before meals may reduce hunger and increase feelings of fullness.

Kathleen Zelman, MPH, RD, director of nutrition for WebMD, agrees that lower-calorie soups (that is, tomato- and broth-based varieties) are highly satisfying.

"If you have soup before a meal, it helps control hunger and you eat less," she says.

3. Low-Calorie Green Salads

Having a low-calorie salad -- not to be confused with salads brimming with cheese, croutons, high-fat dressings, and so on -- as a first course can help you feel fuller and reduce the calories you eat during that meal, according to a study by Rolls. She found that eating a small low-calorie salad tended to cut calories eaten at the meal by 7%, and a larger salad by 12%. But the study found the opposite is true with high-calorie salads. These increased the calories eaten during the meal by 8% for a small salad, and 17% for a larger salad.

Just how low-calorie can a green salad be? Consider that two cups of fresh spinach leaves, 10 slices of cucumber, one medium tomato, and 1/4 cup of grated carrot has a grand total of 67 calories (along with a hefty 5.5 grams of fiber).

4. Yogurt

Yogurt is a dairy food, and several studies have found that including dairy products as part of an overall lower-calorie diet may give you a weight-loss advantage. Still, some scientists aren't convinced, pointing to other studies that show no strong effect between dairy and weight loss.

One study looked at a group of obese adults who ate three, 6-ounce servings of fat-free yogurt a day as part of a diet reduced by 500 calories from their normal intake. The study found that this group lost 22% more weight and 61% more body fat than another group of participants who ate the reduced-calorie diet without emphasizing calcium-rich foods. Even more impressive: the yogurt eaters also lost 81% more stomach fat.

More needs to be learned about the mechanism responsible for this increased loss of body fat, but in the meantime, consider giving yogurt a little more respect. At the very least, a light yogurt may help you stave off hunger due to its combination of protein and carbohydrate. Six ounces of plain, low-fat yogurt contains approximately 9 grams of protein, 12 grams of carbohydrates (from milk, not sugar), and 311 milligrams of calcium. It's also a great vehicle for healthy additives like fruit or omega-3-rich flaxseed.

5. Beans

Beans help you feel full longer, which means they may work to curb your between-meal appetite. They also give you a big fiber and protein bang for a minimum of calories. One-half cup of pinto beans or kidney beans has around 8 grams fiber and 7 grams of protein, all for about 110 calories.

6. Water

Water is a keeping-it-off superfood because it's a great alternative to other, calorie-containing beverages. When you drink beverages that have calories (say, fancy coffee drinks or sodas) you are not likely to compensate by eating less food. Mattes' research suggests that people who drink liquid carbohydrate (in the form of soda) are more likely to consume more calories than their bodies needs, compared with people who ate the same amount of solid carbohydrate (in the form of jelly beans).

Water is necessary for life, and you should be drinking it throughout the day. You can get your water via unsweetened tea, flavored unsweetened mineral water, regular water with lime or lemon, or cucumber. Even brewed coffee (especially decaf) counts if consumed in moderation.

7. Light Diet Shakes

While diet shakes are not the solution to weight loss or maintenance, research shows that they might help. Women who had lost weight on a reduced-calorie plan that included meal-replacement beverages maintained their losses after a year by drinking at least one diet shake a day in place of a meal, according to a study done by Clinical Research laboratories (and funded by Slim Fast Foods). The study authors concluded that the one-shake-a-day strategy might be helpful for people that have difficulty changing their eating habits.

Of course, it's hard to beat the convenience factor of diet shakes. If you go for a diet shake, choose types that have more fiber and less sugar.

8. High-Fiber, Whole-Grain Cereal

We've all seen those whole-grain cereal commercials ad nauseam. But the keeping-it-off potential value of a good whole-grain breakfast cereal is worth mentioning. Whole grains in general help boost fiber and the nutritional value of your meal, but many studies done on their relationship to weight loss have specifically involved breakfast cereals (many funded by cereal companies).

A Purdue University study suggested that having a portion-controlled serving of ready-to-eat cereal (with 2/3 cup skim milk plus a 100-calorie portion of fruit) as a meal replacement may promote weight loss. Other research that looked at data on over 27,000 men over an eight-year period found that as whole grain consumption went up, weight gain over time went down. Another study followed more than 74,000 women (aged 38-63) for a 12-year period and found that those with the greatest increase in dietary fiber gained an average of 3.3 fewer pounds than those with the smallest increase in fiber.

One of the easiest ways to give your daily diet a whole-grain boost is to have a bowl of higher-fiber whole-grain cereal as breakfast or a snack.

9. Grapefruit

Maybe there was something to the old grapefruit diet after all: A study found that grapefruit may help encourage weight loss and reduce the risk of developing type 2 diabetes.

Study participants who ate a grapefruit at each meal for 12 weeks lost an average of 3.6 pounds (some in the group lost as much as 10 pounds), while a comparison group that didn't eat grapefruit lost 1/2 pound, according to a recent pilot study by Scripps Clinic in San Diego. The researchers noticed that after the meals, the grapefruit eaters also had reduced levels of insulin and blood sugar.

The American Institute for Cancer Research notes that "there's no scientific evidence to support that grapefruit enzymes burn away fat." And according to the American Dietetic Association, "if you lose weight when you add grapefruit to your eating plan, it's probably because you're substituting it for another food that has more calories."

Of course, there's nothing wrong with that. One pink/red grapefruit takes a bit of time and effort to eat, and it adds 3.5 grams of fiber with only 74 calories. Keep in mind that grapefruit can interfere with the effectiveness of some medications, so check with your pharmacist if you're taking medication.

Vitamins & Water Or Vitamins And Water

2009-06-13T06:47:00.002+01:00

Much of the following information comes from www.dailyspark.com :

' Eating a balanced diet every day is the best way to make sure you are getting the vitamins and minerals your body needs.

A multivitamin can be helpful in providing some "insurance" for those days when your food choices aren't the best.

Water regulates every function of our body, flushes out waste and toxins and transports nutrients. Since our bodies contain about 70% water, it is really important to drink water daily.

So what about the combination of vitamins and water together?

There are a couple advantages bottled vitamin water can provide. They provide some vitamins to your diet. A 16-20 oz bottle provides anywhere from 50-100% of various vitamins. If you do not tolerate taking pills, a liquid vitamin supplement might be of benefit.

The second advantage relates to those that are trying to give up soda but desire a sweet drink as they transition. 100% juice would be our recommendation but sweetened water can be an alternative as well. Many vitamin water choices provide half the calories and grams of carbohydrate compared to an equal serving of soda and they have the positive of also including vitamins that soda does not.

There are also disadvantages to vitamin water. The biggest disadvantage is that most still contain calories. Regular 16-20 oz bottles of vitamin water contain almost as many grams of sugar and calories as many 12 oz cans of soda. Lighter versions are better but many still contain crystalline fructose and other natural sweeteners which can keep you craving sweet foods and drinks which can lead to consuming more calories than intended.

Drinking bottled water is more expensive than drinking tap water and drinking bottled vitamin water is even more expensive.

Most people get enough vitamins from their diet so what they receive from vitamin water is unnecessary.

While vitamin water might be a healthier option than soda, we recommend you drink plain water which is the healthiest drink of all. '

And I agree.

Gotta Love Consistency!

2009-06-12T10:22:00.002+01:00

Being at the gym felt great this morning. It is when I am consistently going to the gym, consistently tracking what I eat and drink, and being consistent overall that I achieve great success. Not that changing things up can't also make a strong impact too, but with consistency you grow more confident and can achieve some really lofty goals.

At the gym this morning it was so nice seeing some familiar faces. These are the people who you see making progress, and though you may not interact with them directly because you're focusing on what you're doing, seeing these wonderful people can really uplift you.

I'm certainly feeling uplifted today. Gotta love consistency!

Five Small Steps

2009-06-11T05:03:00.001+01:00

The following was written by Rachel Johnson, Ph.D., M.P.H., R.D., of EatingWell.com :

We all know and secretly resent them. They're fit and thin and slip effortlessly into clothes in the tiniest sizes. Unfortunately, I'm not one of them. For me, staying fit and at a healthy weight in middle age is an act of constant vigilance.

I suspect it's the same for most of us, no matter how easy it may appear to others. But this doesn't mean we have to be marathon runners or live on celery sticks. Small things we do every day can go a long way toward staying healthy. Once they're part of an everyday routine, they may indeed feel effortless. Here are a few things that work for me.

1. Take advantage of healthy convenience foods

I admit it: I pay extra for convenience foods when I know they'll help me eat nutritiously. I used to feel guilty when I bought those outrageously priced packages of vegetables that are washed, sliced and ready to go. No longer. When I get home from the office at 6 p.m., having these packages in the fridge can mean the difference between a healthy or not-so-healthy meal. What's more, by staying home and cooking rather than eating out, I've still saved money.

2. Schedule exercise and make it nonnegotiable

I'm amazed when high-powered, well-paid executives tell me they have no time for exercise. Who controls their lives? For years, I've set aside noon to 1:15 p.m. on my weekday calendar for exercise. Sure, things come up, but by scheduling it I consistently get in three to four days of noontime workouts every week. I'm also part of a group of women who have been exercising together for years. We have fun, and we keep each other motivated. We sometimes muse about what we'd all look like if we hadn't been sweating together all these years. I vary what I do to keep it interesting. Lately I'm spinning to music on a stationary bike, practicing yoga and running on the days I can't make it to the gym. I know I'm more productive, better able to handle stress and more content when I exercise.

3. Don't waste calories on bad food

Think about what you are eating. I was on an early-morning flight to Chicago not long ago and was served a croissant breakfast sandwich. Knowing it was loaded with calories, my first thought was to just eat half. I took a bite. The croissant was greasy and tough, the egg was tasteless and the ham was still frozen. Yuck. I decided to eat the honeydew and cantaloupe and skip the sandwich. I saved the tasteless calories for something more enjoyable later. Turned out that night

I had a fabulous meal in a great restaurant and knew I could indulge a bit because of the choice I made earlier in the day.

4. Never travel without workout clothes

When I pack for a trip, business or pleasure, the first things that go in my suitcase are sneakers and workout clothes. Yes, this means I can't cram everything into a carry-on, but I rarely have to wait more than a few minutes at baggage claim anyway. Having my workout clothes means that if the weather cooperates and the area is safe, I head out for a morning run. I travel to Washington, D.C., regularly and look forward to a run past the Washington Monument before my workday begins. If I can't get outside, I use the treadmill in the hotel gym. It's not my first choice, but the exercise helps keep me alert during long meeting-filled days.

5. Weigh yourself often

Research shows that people who weigh themselves regularly are more likely to be at a healthy weight. I weigh myself just about every morning. I try to use the scale at the same time every day for consistency (and besides, I weigh less in the morning). I know if I weigh myself often I can get on top of a two- or three-pound weight gain. But if three pounds turns into five or more, it becomes overwhelming. By the way, according to obesity experts, daily weighing does not promote eating disorders. Yes, people with anorexia weigh themselves obsessively—but the disease came first, not the weighing.

We all have tricks that work for us. My son Nicholas tries not to eat a serving of any one food that is larger than his fist. My husband's mantra is "Don't let your waist size get larger than your inseam"—easy for him to say at 6'4" tall. My beautiful friend Susan tries hard to eat only when she's truly hungry, knowing that's when food tastes best. The trick is establishing those small steps that work for you. Once they become routine, people might just start accusing you of being one of those people who are naturally fit and thin.

Snacking Healthy

2009-06-07T15:04:00.002+01:00

The following comes from SparkPeople and can be read at http://www.sparkpeople.com/resource/nutrition_articles.asp?id=504

While some dieters happily accept when someone suggests a snack, others feel pangs of guilt when a nibble is merely suggested. However, there is nothing inherently wrong with a bite between meals. In fact, snacking might be the missing ingredient that will help you reach your weight loss goals.

But how can this make sense, since snacking theoretically adds calories?

Snacking doesn’t serve to replace a meal. In fact, you should spread meals and snacks out by an hour or two, and snacks should total a couple hundred calories or less.

Munching between meals can actually reduce your overall caloric intake by curbing overeating at your next meal. By controlling later binging, snacking can help you stay on track. You can actually use this to your advantage. If you know you are going out to a big dinner with friends later, for example, make sure you have a healthy snack before you head out so you’re less likely to order (and finish) a large entrée.

How You Snack Can Make or Break Your Diet

There is definitely a wrong way and a right way to snack. You should avoid sugary items like candy and soda, and shouldn’t be consuming enough calories to constitute a meal. Instead, steer towards foods that will satisfy you and keep you feeling fuller longer. Fruits and vegetables are always a safe bet because they are low in fat and calories. (Just be sure to avoid high-calorie dips.) Yogurt, fruit smoothies, even a slice of whole-wheat toast all make great snacks during the day. Combining lean protein, some healthy fat, and complex carbohydrates will help you feel fuller longer.

Mini Meals

Many experts are recommending several smaller meals throughout the day instead of the usual three. By eating at regular intervals, your blood sugar levels (and therefore your energy levels) remain stable. So, instead of that mid-afternoon crash, you’ll be full of vigor through dinnertime! Eating every few hours (especially if you chew on fruits and veggies) can also help add extra nutrition that might be missing from other meals.

Snacking Isn’t Grazing

Mindless eating is often the downfall of many snackers. You may start with only a handful of your favorite crackers, only to finish the entire box, without even thinking about it. Obviously, this example isn’t the healthy snacking that can help you reach your weight loss goals.

To avoid grazing:

- Fill a small plate with your snack, and leave the kitchen. Just walk away. When your plate is empty, snack time is over.
- Never bring the entire container with you in front of the television or computer. - Enjoy your snack without distraction and you won’t be tempted to reach for more.
- If you stand around the snack table chatting at a party, you may find yourself reaching for food when the conversation lulls. This can often lead to an unintentional binge because you simply aren’t paying attention to what you are eating.
- Limit yourself to a single serving.
- Plan out your snacks just like you would a meal. Is one cookie worth the calorie cost, when you could eat a plate of fresh fruit instead?

Practice Moderation

As with the rest of your diet, moderation is crucial when snacking. Make sure that you are adding every snack to your Nutrition Tracker, along with the larger meals you eat during the day. If you don’t keep track, you might add excess calories and fat to your diet without realizing it.

Don’t sabotage your diet with unhealthy nibbles throughout the day; stick to nourishing foods whenever possible. If you know you have a weakness for junk food, do yourself a favor and don’t purchase these items next time you are at the grocery store. Then you won’t have to fight the temptation of ice cream or potato chips when hunger pangs hit.

My Way

2009-06-06T07:11:00.002+01:00

As I type today's blog entry I am riding my exercise bike while watching on my television, a live performance of Frank Sinatra performing his classic song 'My Way'.

The song 'My Way' very much looks back on one's life and observes that no matter what, one should live life their way and be proud. When it comes to fitness and nutrition you are going to hear contradicting views much of the time. What matters is that you do what works for you and do it your way.

Today I have a fairly busy day. Right after typing this blog entry I will be heading to the gym for my workout. Shortly after that I will be heading off to an acting class. And although I generally plan for the day ahead, I don't entirely know what will happen at the gym or my acting class. Something I do know however, is that no matter what does happen, it'll be done- my way.

Some Things Old, Some Things New

2009-06-05T17:59:00.003+01:00

This week has felt very much like a transition week- out with the old and in the new.

On screen I was sorry to see Lauren Conrad have her final episode of the MTV show 'The Hills'. She had chosen to make a change and move on. The show itself had chosen to move on as well and next season will feature Lauren's rival from 'Laguna Beach'. I personally felt saddened as I'd seen Lauren as a wonderful inspiration, and I'm sure her fans including me, will miss seeing her on 'The Hills'.

Last night was the beginning of the UK version of 'Big Brother'. After 10 years it has very much kept the same template while changing in some way each year. It is compulsive viewing each Summer, and I feel that whenever it begins each year Summer is truly here. It is during Summer that there really are no excuses anymore when it comes to fitness and nutrition. This is the time of year when you tend to show off your body more and you definitely should be looking your best. It is certainly the time when you want heads to turn when you walk on by, as others notice how attractive you look. Out with the old Winter blues you who maybe slacked a little when it came to fitness and nutrition earlier on in the year, and in with the new fit you.

As I entered my current local gym this morning, that in itself was now new. It had been expanded by one floor to include various new weight and cardio equipment. It of course did contain some of the old equipment. As I started to get used to the new equipment, it gave me the perfect opportunity to assess what changes I could make to my own training that would improve it. I also discovered what was already working well and didn't need to change.

I don't believe that it should be out with the old and in with the new. I believe that we should involve some things old, some things new. I for example own a wide range of select VHS video tapes that due to their exclusive nature and product of their time are highly unlikely to be released on DVD and Blu-Ray Disc. Am I getting rid of my old videos? No. New isn't always better.

So when it comes to your own fitness and nutrition, don't think about whether what you're doing is old or new, just pick the best, for you.

Hunger Is Not An Emergency!

2009-06-03T05:07:00.003+01:00

I am not the first person to quote "Hunger is NOT an emergency!". It is said to keep you motivated during weight loss. It also happens to be the truth.

There are people in third world countries who truly are starving, and for most of us that live in societies where food is plentiful- and those who are are saying things like "I'm famished" are being unbelievably selfish and insulting to those who really are hungry.

Assuming you've planned your meals you shouldn't feel hungry at all, but next time you should feel hungry, ride it out. If you're in a food plentiful society you will not starve. In fact, by waiting or simply drinking a glass or three of water you may find that hunger feeling going away pretty fast.

Hunger Is Not An Emergency!

Celebrity Inspiration V: Will Smith

2009-06-01T05:38:00.002+01:00

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 'I Am Legend' actor Will Smith.

Will Smith's weight appears to have varied substantially depending on the film role.

For 'Ali' he worked out 5 days a week with 1 to 2 body parts in each session. He also ran 5 miles a day and he boxed twice a week. As for his diet, he took high protein and carbohydrate diet to repair his muscles. Junk food was totally out. After 3 months, Smith’s bench press increased to 385 pounds, 35 pounds more than he did during his time in Ali movie. With his metabolic rate cranked up from the extra muscles, he slowly reduced his food intake to burn fat, but not eliminating carbs. His body still needed carbs to fuel his workout routine. At the end of six months, Smith’s body fat went down from 12 to 7.5 percentage.

For 'I Am Legend' he dropped about 20 pounds for an even leaner look. He also went for a low carb diet rather than a high carb one.

I personally prefer his look in 'I Am Legend' so would say that if you wish to put on weight eat a high carb diet, and if you wish to lose weight eat a low carb diet. Low carb it is then!

Besides Will Smith's evolving fitness and nutrition regime, the power of will is key to keeping you on track with your goals whether fitness/nutrition related or not. It takes a great deal of strong positive work ethic.

According to celebrity inspiration Will Smith himself: "I will NOT be outworked. Period... You might have more talent than me, you might be smarter than me, you might be sexier than me, you might be all of those things. You got it on me in nine categories. But if we get on the treadmill together, there's two things: Either you're getting off first, or I'm gonna die. It's really that simple."

There are many inspirations out there, celebrity and non-celebrity. Today I chose Will Smith 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!

Daily Assessment

2009-05-31T13:57:00.002+01:00

Did you do your daily assessment today?

Did you check that you'd exercised enough, had a calorie deficit, eaten the appropriate healthy foods?

You should be checking these things each and every day to maintain your consistency. Yes today is Sunday, very much considered a day of rest. It does not however mean you cannot check you are still on the right path to achieving your goal.

To be great, you need to be great every day.

So I ask you again: Did you do your daily assessment today? If not, what are you waiting for? Get to it!

How To Set Your Last Weight Goal Ever!

2009-05-30T12:04:00.002+01:00

I've written about BMR before, however it is a key tool in weight loss so I thought I'd take another look.

The following is summed up by Jeff Ainslie of Fat 2 Fit Radio:

' If you never want to go on a diet again, the simplest way is to start eating like a person at your goal weight and keep doing it. You will lose weight faster at the start and it will slow as you approach your goal weight, but you will never be “on a diet” again.

First of all, you need to know your BMR (basal metabolic rate), which is how many calories your body burns in a day to stay alive. If you were asleep for 24 hours, your BMR would be the amount of calories you would burn.

To get a realistic measure of the total calories that you burn in a day, you need to multiply your BMR by a number that represents how much activity that you do in a day.

•If you get little or no exercise, multiply your BMR by 1.2.
•If you exercise lightly or take part in easy sports one to three times a week, multiply your BMR by 1.375.
•If you are moderately active — three to five times a week — multiply your BMR by 1.55.
•If you are very active — hard exercise or sports six to seven times a week — multiply your BMR by 1.725.
•If you are extra active — very hard exercise or sports and a physical job — multiply your BMR by 1.9. '

The above message is a clear and consistent one that is addressed regularly on the Fat 2 Fit Radio show. I suggest you think about it regularly too.

Marathon Records

2009-05-29T12:10:00.002+01:00

Today at the gym I thought I overheard that someone did a marathon in under 2 hours. I could have simply enquired further but I felt it wasn't my conversation to interrupt. Anyhow, it sounded questionable to me so I did a little research and found I simply must have misheard.

I found the following at WikiAnswers.com :

' The fastest time for a marathon, as set in official competition, is 2 hours, 3 minutes and 59 seconds (4 minute 44 second miles). This is the current men's world record for marathon distance, and was set by Haile Gebrselassie of Ethiopia on 28th September 2008 in the real,-Berlin marathon.

The fastest time run by a woman in a marathon is 2 hours, 15 minutes and 25 seconds (5 minute 9 second miles). This currently stands as the women's world record for marathon distance, and was set by Paula Radcliffe of Great Britain on 13th April 2003 in the London Marathon. '

Being that I'm from London, I should have remembered Paula Radcliffe.

Anyway, as with any goals that seem unattainable, it is just that. They 'seem' to be unattainable. By really putting your mind to it, and putting in all that your body has to offer, taking into account your own physical limitations, many of those seemingly unattainable goals can be reached. And what's even easier with something like weight loss is that you are in control of what you eat and drink.

So take control, and let it help you reach your goals.

Gym Etiquette

2009-05-28T12:25:00.002+01:00

There is such a thing as proper gym etiquette. A gym is a place we share with others so we should really think about how our actions impact those around us.

Here are a few things that I really wish people at my gym would do. Many do, but not all, and it really creates a negative impact at the gym:

1. If your sweat ends up on the equipment, please wipe it off when you've finished with said equipment.

2. Don't grunt. Period. There is no need for it. To any person who lifts weights and grunts loudly at a gym- choose a lighter weight- you are clearly not strong enough to handle the current weight you are lifting. If you are indeed strong enough to lift your weight, don't let your selfish personal ego of trying to show others how tough you are by grunting, lead you to grunting.

3. Throw your litter away. Considering others around you is known as good manners. If you don't know what I mean by good manners, look it up. Google can be a very helpful tool in this process.

4. Put weights back on the rack when you you finish with them. Don't be lazy. If you are in fact lazy by nature, there is no need to come to the gym. Be lazy at home.

5. Respect. We should all do it because we all deserve it.

There are so many more things I could list but I'll let you do that. It all comes down to being considerate of your gym and those that share it with you.

Be Beautiful!

2009-05-27T14:05:00.002+01:00

Beauty is so much more than skin deep. Great nutrition is a key factor in looking beautiful. Here are some nutrition tips to keep you beautiful:

Drink Water - it is suggested that you drink at least 2 litres of water per day. Aim for even more.

Limit Alcohol - or better yet, avoid alcohol completely.

Drink Green Tea - I personally think the benefits of green tea remain unproven, however I do find that when I drink green tea I eat less and feel healthier.

Avoid Simple Carbohydrates - Cookies, Pies, Cakes, Candy and Pastries are among those to be avoided. Remember- you have the power!

Nourish your skin - specifically, look for lotions that contain Vitamin A, Vitamin C and Vitamin E along with Biotin, Niacin, Copper, Selenium, Zinc, Essential Fatty Acids and Antioxidants. They don't have to contain all of these but these are considered to be the best nutrients for your skin.

Ok, that's it. Done. Go. Be Beautiful!

A Two-Week Trial

2009-05-26T11:02:00.003+01:00

Here's a suggestion that I think will do wonders for your body, in association with exercise and other good nutrition. I suggest you do it for two weeks to really see the benefit. Here's the suggestion:

Don't eat Dairy and Wheat.

This means cutting out any wholegrain bread or cereal and totally eliminating items such as milk, yogurt and most chocolate. Be aware that you should be reading labels very carefully. This is particularly important when it comes to soup which can on occasion have dairy in it- an example would be tomato soup.

I myself find I am looking much fitter and healthier when I cut out dairy, simply by looking at my own body in the mirror. I'm not saying you need to cut out dairy for the rest of your life, but reducing dairy will certainly help you in getting and maintaining a lean body.

A List of Known Superfoods

2009-05-20T05:06:00.002+01:00

Here is a list of known Superfoods. Note that as with any food, moderation is key. This even applies to ever popular vegetables, because if you get into the habit of eating big overall, chances are you'll be eating big when it comes to not-so-superfoods too:

Vegetables

Asparagus
Avocados
Beets
Bell peppers
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Collard greens
Crimini mushrooms
Cucumbers
Eggplant
Garlic
Green beans
Kale
Mustard greens
Onions
Peas
Portobello mushrooms
Potatoes
Rainbow chard
Romaine lettuce
Shiitake mushrooms
Spinach
Summer squash
Sweet potatoes
Swiss chard
Tomatoes
Turnip greens
Winter squash
Yams

Calcium-Rich Foods

Almond milk
Cheese, low fat
Cottage cheese, low fat
Milk, skim or 1%
Orange juice with calcium
Rice milk
Soy milk
Yogurt with active cultures, low fat

Fruits

Apples
Apricots
Bananas
Black olives
Blackberries
Blueberries
Cantaloupe
Cherries
Cranberries
Figs
Grapefruit
Grapes
Honeydew melon
Kiwifruit
Lemons
Limes
Nectarines
Oranges
Papaya
Peaches
Pears
Pineapple
Plums
Prunes
Raisins
Raspberries
Strawberries
Watermelon

Grains

Amaranth
Arborio rice
Barley
Brown rice
Buckwheat
Bulgur
Corn
Jasmine
Millet
Oats
Quinoa
Rye
Spelt
Triticale
Wheat berries
Whole grain breads, cereal, pasta
Whole wheat breads, cereal, pasta
Wild Rice

Proteins

Almonds
Beef, lean
Black beans
Cashews
Chicken, skinless
Chickpeas
Egg whites
Eggs
Fish, unbreaded
Flaxseed
Garbanzo beans
Hemp seeds
Hummus
Kidney beans
Lima beans
Lentils
Miso
Navy beans
Nuts
Peanut butter, natural
Peanuts
Pinto beans
Pork, lean
Pumpkin seeds
Salmon, canned or fresh
Seafood, unbreaded
Sesame seeds
Soybeans
Sunflower seeds
Tahini
Tempeh
Tofu
Tuna, canned or fresh
Turkey, skinless
Veggie burgers
Walnuts
Wild game, skinless

Miscellaneous

Canola oil
Dark chocolate
Green tea
Olive oil

A Fitness Model Pre-Contest Menu

2009-05-19T11:17:00.002+01:00

Jamie Eason is a highly successful fitness model.

Here is her typical pre-contest menu:

6:00 a.m. – 5 egg whites and 1/3 cup oatmeal
9:00 a.m. – 5 egg whites and avocado scramble with ½ grapefruit
12:00 p.m. – 2 chicken muffins (“think clean meat loaf recipe, but with lean ground chicken breast”)
3:00 p.m. – 1 cup fat-free cottage cheese with chocolate powdered “superfood” and ½ grapefruit
6:00 p.m. – 5 oz grilled chicken breast with a cup of steamed broccoli and 11 almonds
9:00 p.m. – 5 egg whites with ½ cup chopped zucchini and 1 tbsp natural peanut butter

Feeling inspired? I know I am.

Holly Madison Says...

2009-05-16T22:37:00.003+01:00

Here's a simple quote from former playboy bunny Holly Madison that sums up basic good nutrition quite nicely:

“I eat a lot of lean protein like chicken and fish and I always add a lot of vegetables and fruits. I don’t snack very often during the day and I keep my portion sizes small so I don’t overeat. Of course, I have to have the occasional cupcake or piece of chocolate and my Diet Coke isn’t going anywhere!”

Tips For Eating Healthy On A Budget

2009-05-15T10:48:00.002+01:00

The following tips come from my favorite fitness and nutrition podcast - Fat 2 Fit Radio.

The full article can be viewed at http://www.fat2fitradio.com/2007/10/7-tips-for-eating-healthy-on-a-budget/

#7 - Buy the less expensive generic or store brands. The store brands are often the same as the major label brands.

#6 - Eggs and beans are great alternatives to meat.

#5 - Don’t eat out. Preparing your own meals is always cheaper and almost definitely healthier.

#4 - Buy lean meats in bulk, then divide up and freeze. Costco and Sams Club are your friends when making large meat purchases.

#3 - Don’t go shopping when you’re hungry. Old wives are always right.

#2 - Buy your produce at the farmer’s market instead of the grocery store. At the local farmer’s market I can buy a 5 pound bag of oranges for $1. At the grocery store they’re $1.29 a pound.

#1 - Don’t buy sodas and other sugary drinks. Drink water. Water is almost free and the money saving benefits of drinking water are totally eclipsed by the health benefits.

Fighter

2009-05-09T06:53:00.001+01:00

In the words of fitness model Jennifer Nicole Lee:

" "If it isn't worth fighting for, then it isn't worth it at all!" You may be tired, intimidated, or suffering from some personal strife; however, you must fight for your workouts and never give up! Fight for your right to be fit! You will have to even at times fight for that last rep! You all are weight training warriors and that you must fight for what you want in life, and fight for that last rep in! Fight for those last couple of reps, this is actually when you are doing your muscles the greatest good! Don't give in, but rather fight for them, and bring them home! And all of you are fighters, or you would not be reading this! So fight and earn your muscle by never giving up in your workouts. Some of the most invaluable, priceless things in life you have to fight for them, including the priceless gift of building mind blowing muscle! I believe us warriors in life, resonate on the same "membrane" in this life, so if you are reading this, you are a fighter! "

Who Am I?

2009-05-08T05:05:00.002+01:00

Who are you? Are you a fit and healthy person, or are you not?

You need to ask yourself this when making any fitness and nutrition choices. When choosing whether or not to have that unhealthy snack, you need to ask- would a fit and healthy person do that? When deciding to do that workout or not when you know you have time to do it, you need to ask yourself- what would a fit and healthy person do?

All in all you need to know who you are. You're either a fit and healthy person or you're not. You're the only person who truly knows who you are. Ask yourself in decision moments- who am I? And when you know who you are- act!

Carbs - The Truth

2009-05-07T05:37:00.004+01:00

The following comes from SparkPeople and I think it sums up carbs wonderfully. The article can also be viewed at http://www.sparkpeople.com/resource/nutrition_articles.asp?id=590

The Truth about Carbohydrates

- Carbohydrates are the body's ideal fuel for most functions. They supply the body with the energy needed for the muscles, brain and central nervous system. In fact, the human brain depends exclusively on carbohydrates for its energy.
- Carbohydrates are found in fruits, vegetables, beans, dairy products, foods made from grain products, and sweeteners such as sugar, honey, molasses, and corn syrup.
- The body converts digestible (non-fiber) carbohydrates into glucose, which our cells use as fuel. Some carbs (simple) break down quickly into glucose while others (complex) are slowly broken down and enter the bloodstream more gradually.
- During digestion, all carbohydrates are broken down into glucose before they can enter the bloodstream where insulin helps the glucose enter the body’s cells. Some glucose is stored as glycogen in the liver and muscles for future use, like fueling a workout. If there is extra glucose, the body will store it as fat.

All carbohydrates are not created equal.
There are basically three types of carbohydrates:

- Simple carbohydrates are composed of 1 or 2 sugar units that are broken down and digested quickly.

Recent research has shown that certain simple carbohydrate foods can cause extreme surges in blood sugar levels, which also increases insulin release. This can elevate appetite and the risk of excess fat storage.

- Complex carbohydrates (also referred to as starch) are made up of many sugar units and are found in both natural (brown rice) and refined (white bread) form. They are structurally more complex and take longer to be broken down and digested.

Complex carbohydrate foods have been shown to enter the blood stream gradually and trigger only a moderate rise in insulin levels, which stabilizes appetite and results in fewer carbohydrates that are stored as fat. Unrefined or ‘whole grain’ carbohydrates found in products like brown rice, whole wheat pasta and bran cereals are digested slowly. They contain vitamins, minerals and fiber which promote health. Fiber and nutrient-rich vegetables, fruits and beans which are carbohydrates also have many important functions for the body and are important for good health.

- Indigestible carbohydrates are also called fiber. The body is unable to breakdown fiber into small enough units for absorption. It is therefore not an energy source for the body but does promote health in many other ways.

Simple carbs, complex carbs, and fiber are found in many foods. Some provide important nutrients that promote health while others simply provide calories that promote girth.

- Sugar, syrup, candy, honey, jams, jelly, molasses, and soft drinks contain simple carbohydrates and little if any nutrients.
- Fruits contain primarily simple carbohydrate but also valuable vitamins, minerals, fiber, and water.
- Vegetables contain varying amounts of simple and complex carbohydrates, vitamins, minerals, fiber, and water.
- Legumes such as beans, peas, lentils and soybeans contain complex carbohydrates, fiber, vitamins, minerals, and protein.
- Milk products contain simple carbohydrates along with protein, calcium and other nutrients.
- Grain products contain complex carbohydrates, fiber, vitamins, minerals, and protein. The amounts vary depending on the type of grain used and the amount of processing. Selecting whole grain options whenever possible is recommended.

What You Should Know About Low-Carbohydrate Diets
Following an extremely low-carbohydrate diet is disastrous, dangerous, and above all—boring! Carbohydrates are NOT the enemy. Including the appropriate amounts and types of carbohydrate-rich foods in your diet is essential for long-term health and weight loss/maintenance.

The Body’s Immediate Reaction to Very Low Carbohydrate Diets
When there is a severe deficit of carbohydrates, the body has several immediate reactions:

- With no glucose available for energy, the body starts using protein from food for energy. Therefore this protein is no longer available for more important functions, such as making new cells, tissues, enzymes, hormones, and antibodies and the regulation of fluid balance.
- When carbohydrates are lacking, the body cannot burn fat in the correct way. Normally carbs combine with fat fragments to be used as energy. When carbs are not available, there is an incomplete breakdown of fat that produces a by-product called ketones. These ketones accumulate in the blood and in the urine causing ketosis, which is an abnormal state. Ketosis does cause a decrease in appetite because it's one of the body's protection mechanisms. It's an advantage to someone in a famine (which the body thinks it's experiencing) to lack an appetite because the search for food would be a waste of time and additional energy.
- Due to the lack of energy and the accumulation of ketones, low-carb diets are often accompanied by nausea, headaches, dizziness, fatigue, bad breath, and dehydration.
- Because of dehydration and a lack of fiber, constipation can result.
- Exercise and fitness performance is reduced on a low-carb diet. Do not be surprised if your energy level is so low that you cannot make it through your normal workout routine.

The Long-Term Effects of Low Carbohydrate Diets

When you severely restrict carbohydrates, your consumption of protein and fat increases, which has several long-term effects:

- The risk of many cancers increases when fruits, vegetables, whole grain products, and beans are eliminated from the diet.
- Protein foods are also high in purines, which are broken down into uric acid. Elevated levels of uric acid in the blood may lead to needle-like uric acid crystals in joints, causing gout.
- Kidney stones are more likely to form on high protein, ketosis-producing diets.
- Over time, high protein diets can cause a loss of calcium and lead to osteoporosis.
- The risk of heart disease is greatly increased on a low-carb diet that is high in protein, cholesterol, fat, and saturated fat. A temporary reduction in cholesterol levels may be experienced, but this is common with any weight loss.

The Million Dollar Question
How do you include carbohydrates in you diet in a safe, effective, and controlled way? The “Please KISS Me” (Please Keep It So Simple for Me) plan for carbohydrate control is a wonderful tool that only contains 3 simple rules:

RULE 1: Include the following in your diet:

- Fruits: 2-4 servings daily
- Vegetables: 3-5 servings daily
- Whole grain breads, muffins, bagels, rolls, pasta, noodles, crackers, cereal, and brown rice: 6-11 servings daily
- Legumes, beans and peas: 1-2 servings daily
- Low-fat and non-fat dairy products: 3 servings daily

RULE 2: Limit the following to less than 2 servings daily:

- Fruit Juice
- Refined and processed white flour products (bread, muffins, bagels, rolls, pasta, noodles, crackers, cereal)
- White rice
- French fries
- Fried vegetables

RULE 3: Eliminate the following from your diet or eat only on occasion:

- Sugary desserts, cookies, cakes, pies, candies
- Doughnuts and pastries
- Chips, cola and carbonated beverages
- Sugar, honey, syrup, jam, jelly, molasses

Weight Loss Tips Selection

2009-05-06T05:19:00.003+01:00

Here are a selection of Weight Loss tips:

1. Drnk Water.

2. Eat at least 5 times a day.

3. Use weights in your workout.

4. Use smaller plates in darker colors.

5. Read Nutrition labels.

6. Keep a Journal.

7. Don't punish yourself.

Be Prepared

2009-05-05T11:13:00.003+01:00

Over the weekend I bought a brand new i-pod Touch and during the past few days I added lots of music to it and played with various applications. It is indeed the funnest i-pod there is.

When I was at the gym this morning I realised that I hadn't actually learnt how to play the music properly. It took me a while to get the i-Pod Touch from playing the same song again and again. And learning while at the gym certainly slowed down my workout as I stopped between sets to try and adjust the i-Pod Touch.

I believe I have the hang of it now, but it certainly goes to show that even with something as simple as playing your own music at the gym, it helps to be prepared.

The Legendary 5%

2009-05-02T14:05:00.001+01:00

THe following comes from SparkPeople.com :

5 Secrets of the 5%
What You Can Learn from Successful Dieters
-- By Mike Kramer, Staff Writer
SparkPeople Sponsors help keep the site free!
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More elusive than Bigfoot, more mysterious than the alien residents of Area 51—they’re so anonymous, we’re tempted to ask "do these people actually exist?" I’m here to tell you that YES they do exist. You may even know one or two.

They’re the legendary 5% of people who have lost weight and actually kept it off for the long-term. If you’ve never met one these people before, don’t be surprised. They prefer to stay relatively unknown. Having discovered the prized secret to a healthy lifestyle, they tend to enjoy their status and privacy.

But what about the other 95% of us who have struggled with weight loss and continue to do so? Are we doomed to a life of frustration and failure, with no promise of good health in sight?

Of course not! At SparkPeople, I’ve witnessed a lot of these 5%ers in action. I wondered, what do they do differently than the rest of us? After a non-scientific review, I was able to boil it down to a handful of key strategies and tactics that are pretty common among people who succeed. For the first time, their secret is out. The doors are blown off. Join me in exploring these secrets and use them in your own life. Pretty soon, you can be part of this group too.

The 5%…

1. …Make It Public. The 5% generally don’t keep their weight loss efforts to themselves. They recruit supporters. They ask for help. They swap war stories with friends. They give and take encouragement. Often a goal buddy is involved, or at least a positive, supportive friend who holds the dieter accountable. Studies show that just by writing down or announcing your goals, you automatically increase your chances of success. Keeping a Community Journal or blog is a non-threatening, productive way to make your goals public.

2. …Pay Attention. A permanent, healthy lifestyle is created on purpose. Planning, tracking, reading menus, asking questions, following progress reports—they’re all part of the 5% strategy of knowing what’s going on and preventing setbacks. This crowd doesn’t believe in fooling themselves or relying on chance to make things happen. Usually (if not always) aware of the foods they eat, and on the lookout for opportunities to stay active, they know that good health is no accident. Nutrition Trackers and Fitness Planners play key roles in this strategy.

3. …Enjoy Themselves. There’s a reason that a healthy lifestyle sticks around for this small minority. They make weight loss a positive experience and have fun with it. Because they feel good about their goals and their new habits, they also feel good about themselves and what they’ve accomplished. Programs based on negative messages, dread, resignation, or criticism are doomed to disappear. Optimists are proven to reach more goals than pessimists. They also live healthier, longer lives.

4. …Make Gradual Changes. The 5% know that permanent change is a process, not a 21-day event. Able to see what waits on the horizon, they spend time building a few small habits at a time, rather than diving into a program that’s totally incompatible with their current lifestyle. Too much too soon is like moving to a new country and expecting to adopt the new culture and language in a week. It works much better if you simply stick around and pick up a few bits and pieces at a time.

5. …Allow Themselves To Fail. It’s a guaranteed certainty. Every one of the 5% has failed at some point along their weight loss journey. The difference is that they learned to forgive setbacks and refused to beat themselves up. Every failure is simply one step closer to ultimate success. With this outlook, and using lessons learned along the way, they kept these setbacks from turning into full-fledged disasters.

Not so mysterious, now that you know their secrets, huh? A permanent, healthy lifestyle may be closer than you think!

The Healthy Vacation Guide

2009-05-01T05:42:00.001+01:00

The following comes from SparkPeople and can be viewed at
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=231

Vacation season is here! You deserve a break, after spending the last few months becoming a fitter, healthier you, right? While vacation is a time to relax and take a break from work, stress, and the usual routine, it shouldn’t be a break from your healthy habits.

With a little planning, you can enjoy your vacation and still maintain your current weight and fitness level. Whatever your plans – a family road trip, a tropical cruise, a sightseeing tour, or relaxing on the beach – you can avoid packing on those dreaded vacation pounds by packing some healthy foods and workout gear instead.

Roadies
If you’re traveling by car, you’ve already spent a lot of time planning your course. We all want to make good time, but it’s also important to schedule several breaks into your itinerary, especially if you have kids:

* Pack a cooler full of healthy snacks, and even complete meals. Chopped veggies, fresh fruits, bottled water and juice, low-fat yogurt, peanut butter sandwiches, popcorn and pretzels make easy travel fare.
* Don’t skip meals, and try not to go more than 4 or 5 hours without eating. Being famished at mealtime may hinder your ability to make healthy choices and trigger overeating. Plus, constant energy levels will keep you alert at the wheel.
* Avoid eating full meals in the car. Take time to stop, relax and enjoy your meal. This way, you can pay closer attention to your hunger and satiety signals.
* Plan exercise and stretching breaks as well. Just three 10-minute pit stops add up to 30 minutes of activity. Go for a quick jog or walk, stretch and run around with the kids. Back in the car, you’ll be more alert and energetic.
* Avoid coffee and caffeinated drinks. While they do give you a short energy burst, the drop when caffeine wears off can make you even more tired. For stable energy levels, drink plenty of water and eat healthy, whole foods that keep blood sugar levels from spiking and dropping.
* Be wary of fast food and roadside restaurants. If you have no other options, choose the healthiest possible items and keep portion sizes small. One way to avoid excess calories and fat is to hold the mayo, special sauces, cheese and dressings. Also opt for non-breaded items and kid-sized portions. Read up on more "menu watch words" here.

Frequent Flyers
Despite appearances – a plethora of fast foods, snacks and lots of sitting around – flights and airports offer plenty of nutritious food and opportunity for activity, if you know where to look:

* Try to eat a healthy meal before you arrive. You’ll be less likely to munch on high-calorie snacks just because they’re around or you’re bored.
* If eating in an airport, it’s worth it to spend the time searching out healthy foods. Look for salads, fresh fruit, vegetable-based soups and baked chicken.
* While trekking through the airport, take every opportunity for extra movement. Use the stairs, pass on the people movers and carry your own luggage.
* Instead of sitting around before boarding the plane, use the time to walk. You’ll arrive early enough to fit in 15-20 minutes of walking, so take advantage of it. After all, you’re about to sit for an entire flight.
* Call the airline 48 hours in advance to see if a meal is offered. Typical in-flight dinners can have as many calories (over 1,000) as a fast food meal, and even more fat! Special order a diabetic, low-fat, vegetarian, child, or religious meal. Or, pack your own lunch to ensure you get exactly what you want.
* Flying can easily dehydrate you, so drink plenty of water. Drinking one glass per hour in flight will ward off dehydration and jetlag.
* It’s okay to get up and walk through the aisles a few times when you are feeling antsy during a long flight.

Cruise Control
Cruises offer so many opportunities for fun and exploring. But they are also known for their rich, gourmet food that is available round the clock. You don’t have to totally deprive yourself to stay in shape. Moderation, along with participation in the many opportunities that cruises offer for fitness, will keep you sailing smoothly:

* At buffets, fill your plate only once. Load 50% of your plate with vegetables and choose small portions of other foods you want to try.
* If you splurge and eat a rich meal, try to balance it out with a healthy, vegetable meal. Eat lighter the rest of the day.
* If ordering dessert, don’t make it a daily habit. And when you do, split it with someone else.
* Most cruises offer a healthier "spa menu." Order from this when you can. And, when ordering at any meal, be very specific about what you do and do not want. You can omit ingredients and specify how you want something to be cooked (steamed instead of fried).
* Plan for fitness every day. Cruises usually offer complete gyms, aerobics classes, trainers, running tracks and pools. Go dancing in the disco in the evening and play plenty of beach games when docked. Take a morning walk around the track while enjoying the sights and fresh air.

Staying Inn Shape
As the demand for healthy eating and exercising rises, hotels are responding to their guests. There’s no reason not to work out or eat right just because you’re away from home. Calling ahead and working with the concierge will help you find all the things you need to make your vacation a healthy one:

* When checking in, refuse the mini-bar key. Not only are the prices outrageous, but the choices are not the healthiest. Instead, find a nearby health food store or grocery and stock up on good-for-you snacks. If your room/floor has a fridge or microwave, you can also get enough foods to prepare healthy meals. If a coffee maker is all you get, buy instant soups or oatmeal and prepare them with the hot water.
* If ordering room service, be specific about what you want, whether or not it is on the menu. Most places will accommodate your healthy requests and substitutions.
* Before leaving home, find out what fitness opportunities the hotel offers. While most will have a pool, others may offer tennis, walking paths, bike rentals and full gyms. Then, pack the appropriate clothes, shoes and gear.
* If your hotel does not have a gym, ask if they are affiliated with a nearby local gym. Many will offer day passes at a discount for hotel guests.
* Ask the concierge about healthy restaurants, markets, parks, trails and maps.
* Design your own hotel room workout. All you need to pack is some lightweight, cheap equipment: resistance bands, a jump rope and a sticky mat. Most bands will come with illustrated exercises. You can also do push-ups, crunches, lunges, squats and triceps dips on a chair.

Remember to pack walking shoes, a swimsuit, exercise equipment and loose, comfortable clothing. And with all that time in the sun, don’t forget shades, a hat and plenty of sunscreen.

It’s worth the time it takes to plan ahead for a healthy trip, but be realistic. You probably won’t lose weight on vacation, but maintenance is possible. Remember, vacation (like exercise) should be fun! Try new things, sightsee on foot, go rock climbing or surfing, and definitely enjoy the good food without total deprivation. Being healthy is a lifestyle, not a quick fix. So, follow these tips to return home with plenty of memories and souvenirs, not extra pounds.

Slim & Trim Tips

2009-04-30T05:07:00.002+01:00

Here are a few tips to help you stay slim and trim.

1. Pay Attention

This means using your own common sense regarding nutrition. Read labels. Choose skimmed milk over full fat milk. Eat fruit ahd vegetables. Avoid sugar. Remember that low fat is not fat free amd that fat free is not calorie free.

2. Portion Control

This means too much of anything is not good for you. Weigh your food to make sure you sre being accurate and not guessing. Eat a small healthy snack before going out to a party so you don't overindulge at the party.

3. Quality Over Quantity

This means where possible eating organically and/or cleanly. It also means that you can feel free to try certain new foods if they look good to you, but don't feel obligated to finish it if you don't really like it and know it's not healthy for you.

A Greater Reward

2009-04-29T05:05:00.004+01:00

Sometimes you may feel compelled to reach for that unhealthy snack. After all it can be convenient and tastes great. A great reward right?

Now I could lie to you and preach that an unhealthy snack is not rewarding due to the lack of nutrients, high fat, high carbs and high calories, and that the seemingly rewarding feeling is only temporary and is often followed by guilt. Chances are you know this and will reach for that unhealthy snack anyway.

To get out of this habit I'd recommend focusing on a greater reward. That greater reward is that feeling you get come Summer time, when people start to notice that you're looking kinda buff, pretty darn fit in fact- all because you made the right choice not to eat that unhealthy snack. You can step out into the big bright world with confidence knowing that you are hot! That greater reward also extends to you knowing that due to your eating healthy lifestyle, you will be living a much longer, much more active, much for rewarding life.

That fit and healthy feeling is truly a greater reward. Much better than any unhealthy snack any and every day of the week and of your life.

Reward Time

2009-04-28T10:36:00.002+01:00

The following comes from Spark People. The full article can be found at http://www.sparkpeople.com/resource/motivation_articles.asp?id=86

Rewards create a feeling of doing something you want to do, not just what you’re forcing yourself to do. Even the smallest of rewards can work wonders as you travel from milestone to milestone, pound to pound, and mile to mile.

Here’s how to set up a good rewards system:

- Choose some benchmarks and reward levels. You can also reward yourself for levels of consistency.
- Make the reward meaningful to you. As a reward, a new pair of shoes may not hold as much motivation as a simple night alone with a book. Then again, it might.
- Choose two or three options from the Reward Roster below or come up with a few reward options of your own. It doesn’t take much. Sometimes, the best rewards are those you can’t buy.
- A lot of small rewards, used for meeting smaller goals, are more effective than relying solely on the bigger rewards that require more work and more time.
Don’t use food as a reward. Even good food. It’s just too much of a slippery slope. Don’t even mess with it.
- Plan to celebrate. Figure out now how you’re going to celebrate reaching your health, fitness or nutrition goal. Involve other people, tell them about it. Create a celebration that you can anticipate and then keep it within sight all the time.
- Be honest with yourself. Fudging the numbers mentally, or "borrowing" against the next reward hurts the cause of building a lifetime habit. Remember to keep your focus on building a habit, not just figuring out how to get the reward.

REWARD ROSTER CHOOSE YOUR FAVORITES AND USE THEM LIBERALLY

- Compliment yourself. Write down what you would say to anyone else who accomplished what you did.
- Create an actual plaque or trophy.
- Give yourself badges of honor for different levels of accomplishment.
- Take a vacation or weekend getaway.
- Take a day off from any goal activities.
- Put $1 in a jar every time you meet a goal. When it gets to $50, treat yourself.
- Create a Trophy Scrapbook, where you keep mementos from your accomplishments.
- See a movie.
- Make a grab bag of little prizes. When you reach a significant goal, reach in and get your reward!
- Go for a spa treatment or massage.
- Buy yourself a gift certificate.
- Take a limo ride.
- Subscribe to a magazine you always wanted.
- Go canoeing or do something outdoorsy.
- Watch your favorite TV show.
- Buy something for your hobby.
- Read a funny book.
- Celebrate "100% Days". If you reach 100% of your goals that day, choose two rewards.
- Find some time to be by yourself.
- Pay someone to do the yardwork or house cleaning this week.
- Fly a kite.

London Marathon Motivation

2009-04-26T15:30:00.002+01:00

I felt proud as I headed for the gym today. It's because I had been considering taking a day off, but had still gone anyway.

What inspired me to go was thinking of the London Marathon that happened today. All those runners of different levels taking part in a 26 mile run. It didn't matter about winning. It was simply having the energy and willpower to motivate themselves to take part in a sports activity for charity. Not only were they helping themselves physically by exercising, they were thinking of others- henceforth the charity part.

Although me going to the gym isn't helping charity it is helping myself physically. I was able to get in an extra weight workout which felt fantastic. I also know that I can and do help charity in various other ways, so I didn't feel guilty about simply helping myself at the gym.

Of course helping yourself and charity together is truly a magnificent thing, and so I have nothing but admiration for all those that took part in the London Marathon today.

3 Six-Pack Suggestions

2009-04-25T07:25:00.003+01:00

There are various tips and advice out there for perfecting those abdominal muscles, some of which I don't entirely support. Here are some tips and my thoughts:

1. Eat a low amount of carbs per day.

This is something I do agree with. In liaison with having a calorie deficit this is probably the next best nutrition advice for getting and maintaining a six-pack.

2. Do abdominal exercises every day.

The actual known tip is NOT to work your abdominal muscles every day. I think that if possible you should in fact try to work them each day. There are concerns in the fitness industry that you may also overcrowd the abdominal musicle area by doing too many ab exercises. I think this is highly unlikely and not everyone when they do ab exercises will do it with maximum intensity every single time and so this will also prevent you from overworking those abs. I'd say, don't feel bad if you can't work your abdominal muscles each day, and do feel free to take a break, however I find from personal experience that when eating the right nutrition my abs are much more ripped when exercised each day as I am sculpting them into shape, and keeping them there.

3. Use a heavy weight on the abs.

When I really want those abs to pop I grab a 20lb or 25lb weight, put it on my chest or stomach depending on the size of the weight, and get to work on those crunches. Great for high definition of a different kind.

Consider these suggestions yourself. Perhaps you could trial it out for a week. See how it works for you.