How to get into the best shape of your life
Well summer is rapidly approaching and many of us are pulling out our boxes of shorts, t-shirts, tank tops, and swim suits. Although many of us worry about looking our best when we have more skin showing, warm weather shouldn't be the only time you worry about getting and staying in shape. Fitness and good health should be a year-round, life-long endeavor. Are you ready to get into the best shape of your life? If you're ready, truly ready to shed those extra pounds and feel younger, healthier and more energetic the ever, then put down the Twinkie, get off your butt and start right now.
The first thing I would recommend is to take a good long look at your diet. I'm not talking about going on a diet. Forget that nonsense. Yes there are occasions when you may want to drop an extra pound or two for a special occasion - a wedding, reunion, prom, etc. But for overall weight loss, and I'm talking PERMANENT weight loss, A DIET is not the answer. Why? Well, for one, because "a diet" is a temporary change in your eating habits. What happens when you reach your goal and discontinue the diet? You go back to eating the way you did before, and voilá, all the weight you lost comes right back. Usually you end up weighing more than you did before. People also tend to get bored with a diet. Not many of us have the willpower to eat bland foods for very long. Also, our bodies get used to a certain amount of calories on a daily basis. When you cut that substantially, your body will begin to compensate for it. And some diets are just flat our dangerous. It's just not healthy to eliminate entire food groups from your diet. Carbs are not the enemy. There I said it and I don't really care if I offended anyone. It's not the CARBS, it's what kind of CARB. I'll go into that more later.
The best way to lose weight and KEEP it off is to make permanent changes in the way we eat: what we eat and how much. Eating healthy doesn't have to be boring and bland. The first thing I would recommend is increasing your water intake. Drink water all day long. I mean it - do it!! Cut back on the pop and the alcohol!! A lot of times people THINK they're hungry, when actually they're thirsty. So keep your body hydrated and you'll probably find over time you're less hungry.
Another thing you should do is start a log of what you eat throughout the day. I mean literally write everything down - EVERYTHING. Every cookie, every potato chip, every spoonful of peanut butter, even the creamer you put in your coffee. You'll be surprised at how many extra calories you're probably consuming throughout the day. People snack all day long and don't even usually consider those calories as part of their daily caloric intake. Hey I'm as guilty as the next person. Put a bowl of M & Ms in front of me and watch them disappear throughout the day. If I just know they're there, I'm going to want to eat them! But when you write it down, you start realize just how many extra calories you are actually consuming. That's when you say to yourself "Oh my gosh! I can't believe I ate an entire package of twizzlers!" or "wow! I ate that whole bag of Munchos??" You'll also become aware of all the "routine" food you eat. A lot of people have a habit of eating certain things at certain times. There may be a morning cappuccino or a donut you stop for on the way to work Maybe a mid-morning bagel with cream cheese or after dinner bowl of ice cream. By writing it down you become more aware of it and can find more healthy alternatives.
The bottom line is you need to balance your calories in with your calories out. One pound of fat is approximately equal to 3500 calories. That's how people gradually gain weight over time. By eating healthier and cutting back on the snacking, eating smaller portions at mealtimes the weight can come off gradually as well. Many people are fooled by commercials promising you can lose weight, eat all the food you want and not exercise just by taking a magic little pill. Well there is no magic little folks. If there were, we'd all be skinny and healthy. If you want to lose weight, stay healthy and KEEP the weight off, permanently you need to lose it slowly. I'd say no faster than a pound a week. Any faster than that and you're losing muscle too. Plus you'll probably find you're going to gain it all back and weigh even more than you did before. Keep it simple: Eat enough protein and drink enough water and you will be successful. Oh yeah more rule of thumb - don’t eat if you're not truly hungry. The #1 problem with obesity today is that people are eating for every reason, except that they are truly hungry. Protein, Water and Hunger Planning. It is that simple!
Protein
Increasing the amount of protein in your diet is crucial. Every tissue in your body is made up from protein (i.e., muscle, hair, skin, and nails). Protein is the building blocks for muscle. Without it, building muscle and burning fat efficiently would be impossible. The average adult needs 50-65 grams of protein daily at a minimum. Are you getting that? Protein is a part of every cell in your body, and no other nutrient plays as many different roles in keeping you alive and healthy. It is important for the growth and repair of your muscles, bones, skin, tendons, ligaments, hair, eyes and other tissues. Without it, you would lack the enzymes and hormones you need for metabolism, digestion and other important processes. Protein also helps increase your metabolism every time you eat it by 20%! It also makes the carbohydrates timed release, so you get sustained energy throughout the day.
1) Beef
Depending on the cut, you can find between 24-27 grams of protein per 3 ounce serving
2) Pork
Trimmed 3 ounce servings of the leanest pork available (tenderloin, center loin, lean ham) are OK, and suitable as far as high protein foods go. Bacon, sausage, ribs and hot dogs are not. You can expect about 27 grams of protein in a 3 ounce serving.
3) Chicken
Chicken is generally leaner than red meat, so the following is referring to a 4 ounce serving of chicken (35-37 grams)
4) Turkey
Fantastic lean protein source. No need to say more. Data reflects 4-ounce servings. (36 grams)
5) Fish
Fish is wonderful and largely unappreciated source of protein and friendly fats. Fish contains two heart-healthy fats. You can expect from a typical 3-1/2 ounce serving between 17 and 20 grams.
Many people assume (mistakenly) that dairy products fit into the “protein” category. Truth is, most dairy products are either higher in fat or carbs than they are in protein. Low fat milk and all-natural yogurt (the flavored stuff contains lots of sugar) are two dairy products that contain more carbs than protein. Most cheese, of course, contains a ton of fat, while the bulk of a whole egg’s caloric value comes from fat. Two exceptions to this general rule include egg-whites and low-fat cottage cheese. They are acceptable sources of quality protein, and should be included in your diet. That said, here a look at dairy-related proteins. Eggs contain 6-7 grams of high quality protein. Egg whites, on the other hand, contain 6-8 grams of protein and little else. You can buy cartons of pure egg whites. Try also cottage cheese and yogurt.
Protein ideally should comprise 40% of your total daily calories.
Carbohydrates (meaning "carbon plus water") are an essential nutrient, but what makes carbs different is that they are easily converted to energy by the body. In fact, carbohydrates are your body's main source of energy. When you ingest carbohydrates your pancreas releases a hormone called insulin. Insulin is very important because:
1. It grabs the carbohydrates and either stores them in the muscle or stores them as fat.
2. It grabs the amino acids (protein) and shelters them inside the muscle cell for recovery and repair.
While the above is an oversimplification of the many actions of insulin, for our purposes of discussion those are its main functions. Most people that are overweight and are in low fat/high carbohydrate diets got into that condition because they are eating an overabundance of carbohydrates. Too many carbohydrates cause a huge release of insulin.
When there is too much insulin in the body, your body turns into a fat storing machine because insulin is a great fat storing hormone. Therefore, in order to maximize your muscle gains, maintain stable energy levels and have good fat loss, we need insulin levels to remain steady and low.
Therefore, it is important that we eat no more carbohydrates than necessary and that we eat the right amount of carbohydrates. Carbohydrates are divided into complex carbohydrates and simple carbohydrates. The complex carbohydrates give you sustained energy ("timed release") while the simple carbohydrates gives you immediate energy.
Also, glucose, the simplest carbohydrate, is essential fuel for the brain. Any healthy diet must include carbohydrates! What are some good carb choices to eat? Think natural:
1) Fruit & Vegetables
Fruit and vegetables are generally low in calories and packed with nutrients like vitamins, minerals, phytochemicals and fiber. Studies show that people who eat plenty of fruit and vegetables have a lower risk for heart disease and some cancers. For optimum nutrition, eat at least 5 portions of fruit and vegetables every day - fresh, canned, frozen or cooked. Some good choices are green beans, broccoli, spinach, mushrooms, artichokes, zucchini, asparagus. But there are many others you should eat as well. Some great fruit choices are apples, bananas, grapefruit, grapes, oranges, pears and pineapple.
2) Whole Grains
Pasta, rice and noodles, which are your body's main source of energy. All these foods begin life as a grain, such as wheat, rye, corn, rice or barley. Potatoes and grains are very healthy and filling, but for optimum health and glycemic benefits choose unrefined whole grain versions of these foods over refined versions. Unrefined carbohydrates are medium-calorie and because they contain the whole grain, including the bran and the germ, they're higher in fiber and keep you feeling fuller for longer - great if you're trying to reduce weight. Try unprocessed oatmeal, grits, sweet potatoes, brown rice.
3) Potatoes
A baked potato is a good choice but remember, after you've heaped on a big wad of butter, sour cream , cheese and bacon - uh, hello!!?? It's not so healthy anymore. New white potatoes (fresh or canned) are better choices, with sweet potatoes being best of all. Potatoes are a fat-free healthy food that provide useful amounts of vitamin C, potassium and fiber.
How much carbohydrate do we need in our daily diet? Assuming you choose nutritious less refined carbohydrates, you can eat anything between 30 and 60 percent of your calories in the form of carbs. 40% is a good number.
Fats
The fact is: we all need fats. Fats helps nutrient absorption, nerve transmission, maintaining cell membrane integrity etc. All the cells in the body have some fat in them. Hormones are manufactured from fats. Also fats lubricate your joints. So if you eliminate the fat from your diet, then your hormonal production will go down and a whole array of chemical reactions will be interrupted. Your body will then start accumulating more body fat than usual so that it has enough fat to keep on functioning. Since testosterone production is halted, so is muscle building. Therefore, in order to have an efficient metabolism we need fat. However, when consumed in excess amount, fats contribute to weight gain, heart disease and certain types of cancer. Fats are not created equal. Some fats promote our health positively while other increase our risks of heart disease. The key is to replace bad fats with good fats in our diet.
Twenty percent of your calories should come from good fats. Any less than 20% and your hormonal production goes down. Any more than 20% and you start accumulating plenty of fat. The way that I get my fats is by taking 1 teaspoon of Flaxseed Oil of fish oils three times a day (3 teaspoons make up 1 tablespoon which equals 1 serving). You can add these to your protein shakes. A serving of salmon is also another great way to get your EFAs.
The GOOD Fats
Monounsaturated fats (MUFAs) lower total cholesterol and LDL cholesterol (the bad cholesterol) while increasing HDL cholesterol (the good cholesterol). Nuts including peanuts, walnuts, almonds and pistachios, avocado, canola, Flaxseed oil, and virgin olive oil are high in MUFAs. MUFAs have also been found to help in weight loss, particularly body fat.
Polyunsaturated fats also lower total cholesterol and LDL cholesterol. Seafood like salmon and fish oil, as well as corn, soy, safflower and sunflower oils are high in polyunsaturated fats. Omega 3 fatty acids belong to this group.
The BAD Fats
Saturated fats raise total blood cholesterol as well as LDL cholesterol (the bad cholesterol). Saturated fats are mainly found in animal products such as meat, dairy, eggs and seafood. Some plant foods are also high in saturated fats such as coconut oil, palm oil and palm kernel oil.
Trans Fats are invented as scientists began to "hydrogenate" liquid oils so that they can withstand better in food production process and provide a better shelf life. As a result of hydrogenation, trans fatty acids are formed. Trans fatty acids are found in many commercially packaged, commercially fried food such as French Fries from some fast food chains, other packaged snacks such as microwaved popcorn as well as in vegetable shortening and hard stick margarine.
What can we do?
• avoid using cooking oils that are high in saturated fats and/or trans fats such as coconut oil, palm oil or vegetable shortening. Instead, use oils that are low in saturated fats and high in monounsaturated and polyunsaturated fats such as canola oil, olive oil and flax seed oil.
• minimize using commercially packaged foods which are high in trans fats. Always read labels to look for trans-fat free alternatives.
• as saturated fats are found in animals products, use lower-fat version dairy such as 1% or skim milk instead of whole milk. Trim visible fats and skins from meat products.
Water
Water is good for the following reasons:
• Over 65% of your body is composed of water (most of the muscle cell is water).
• Water cleanses your body from toxins and pollutants that would get you sick.
• Water is needed for all of the complex chemical reactions that your body needs to perform on a daily basis, such as energy production, muscle building, and fat burning. A lack of water would I interrupt all of these processes.
• Water helps lubricate the joints.
• When te outside temperature is up, water serves as a coolant to bring the body temperature down to where it is supposed to be.
• Water helps control your appetite. Sometimes when you feel hungry after a good meal this sensation indicates a lack of water. Drinking water at that time would take the craving away.
• Cold water inceases your metabolism.
One thing we know that works is lifestyle change. Some of the risk of developing heart disease is inherited but, no matter what hand you're dealt, you can fight it naturally in a highly effective manner. Here are 10 ways to lower your cholesterol levels and your risk of heart disease, naturally.
1. Eat enough fiber. Specifically, soluble fiber—a great source is legumes (beans, lentils, etc.)—which helps remove bad cholesterol from your system.
2. Eat fatty fish. Our diets are far too low in DHA and EPA, two fatty acids found in most fish. Among other benefits, these help fight the buildup of cholesterol in your arteries. A good fish oil supplement can be an good alternative.
3. Eat less red meat
4. Eat less dairy—or at least less fat from dairy. You need a lot of fat in your diet but limit the amount that comes from meat and dairy sources as they're loaded with cholesterol and saturated fat.
5. Switch to olive oil instead of your regular saturated fat oil. Olive oil can help you lower LDL "bad" cholesterol levels without reducing HDL "good" cholesterol levels.
6. Eat broccoli. And cauliflower, cabbage, and other stuff that looks like it came out of a mini Tolkien forest. These vegetables not only have a lot of fiber; they're loaded with indoles, compounds useful in fighting high cholesterol.
7. Eat plant sterols. The National Cholesterol Education Program states that consuming 2 grams of plant sterols per day, in conjunction with a low saturated fat diet, may reduce LDL cholesterol by 5 to 15 percent. But where do you find them? Good question. Some margarine is now made with plant sterols, but you've got to do some research because some older margarine is terrible. Chances are the good ones will tell you on the label. Natural sources include avocados and sunflower seeds.
8. Spice up your diet. Add cinnamon, chili peppers, evening primrose, and/or garlic to your dishes, as these seem to help lower cholesterol naturally.
9. Stop smoking. Duh! Hmm, okay, this one's too obvious. How about adding some oat bran to your diet? Yeah, that's better—something maybe you didn't already know. Oat bran is another one of those foods that not only have numerous nutritional benefits but also show up on everyone's list of cholesterol-lowering ingredients.
10. Exercise. Once again, we're back to the very basics (isn't this our solution to everything?). But, seriously, the human body was built to move. If you don't move, it falls apart or, in this case, a more appropriate analogy might be that you gum up the works. Frequent exercise fights the buildup of cholesterol in the blood and plaque on the arteries. Exercising enough can even, to some degree, offset a bad diet. But daily exercise should be considered your main daily essential if you have high cholesterol, or even if you don't want to have it.
More on the benefits of exercise next time, until then, keep fueling your body with good, clean, health food. Your body will thank you for it later!!
Food prices are going up for everyone but you may have noticed that the healthier options are more expensive than the not-so-healthy options. Over a two-year period, a recent University of Washington study tracked the costs of "nutrient-dense" foods (foods high in vitamins and minerals and low in calories) and "energy-dense" foods (foods high in calories and low in vitamins and minerals—aka junk).* The nutrient-dense foods rose in cost by almost 20 percent while the cost of junk food declined. The study found that getting your average day's worth of 2,000 calories from the junk side cost $3.52 while getting your 2,000-calories worth from nutrient-dense cuisine would cost $36.32. Since the average American spends about $7.00 a day on food, you can see where the rise in obesity might come from. There are, however, things you can do and keep in mind to keep your wallet from suffering too much. You can purchase clean, healthy food and not go broke. Even on the tightest budget, you can do a little legwork and research to make the most nutritious choices for you and your family. There are some main staples you should purchase that can add flavor and health to your diet:
Oatmeal (quick oats unflavored) Frozen chicken breast in a bag (you can buy these in bulk) Almonds (plain, unsalted) Eggs to boil (purchase several dozen at a time) Ground turkey (cheaper in bulk as well) Cottage cheese (or yogurt, low fat of course!) Frozen vegetables (broccoli, asparagus, green beans, etc.) Beef (if you can afford it) or venison
Brown rice Whole wheat pasta Whole grain breads (they do have protein bread now) Salad greens (lettuce, tomato, cucumber) Canned tuna
Fresh fruit that may be on sale and in season
1. Buy in season. Eating seasonally is the best way to get the most delicious fresh fruits and vegetables. Not only is it cheaper to eat fruits and veggies that are in season, it's the best time to get the most flavor for your money. Most fresh fruits and veggies sold in the off-season are either shipped from faraway lands or produced in greenhouse factories and don't have nearly the rich flavors produced naturally. It's a good time to stock up, eat what you can, and freeze or can the rest for a rainy day.
2. Freeze! Speaking of freezing and canning, these are great ways to save money and still have your nutritional needs met. Not only are frozen and canned foods way cheaper than fresh foods, in many cases, they're more nutritious. Fruits and vegetables are usually preserved within hours of harvest, when they have their maximum vitamins and minerals. Fresh fruits and vegetables can take days, or even weeks, to make the journey from the field to your table. Add that to any time spent lingering on supermarket shelves and then your fridge's crisper drawer, and suddenly, fresh doesn't seem so fresh anymore.
3. You better shop around. Smokey Robinson was right. It does pay to shop around. Check out those supermarket circulars that are stuffed into your mailbox and newspaper every week. It's better to monitor sales and promotions rather than clipping coupons, as coupons are generally for processed, less healthy foods. Although, you can sometimes find good coupons for canned and frozen produce.
4. Get to know your grocer. And your butcher, your produce manager, etc. Find out what day produce is delivered to the store so you get maximum freshness for your dollar. Find out from the butcher when meat goes into the half-off section as its expiration date approaches. The meat isn't spoiled and if you cook or freeze it that day or the next, it's no different from buying full-priced cuts and leaving them in your refrigerator for a couple of days. Only your pocketbook knows the difference. Also, many butchers will custom-grind for you without charge. If a package of factory-ground turkey breast costs $6.00 a pound and a whole turkey breast costs $2.00 a pound, why not buy the whole breast and ask your butcher to grind it for you? You'll save a lot of money, and you'll actually know what went into the turkey burger you're eating.
5. Think outside the box. Instead of always going to the big-box supermarket chains, investigate if there are farmers' markets or food co-ops in your area. The food will be fresher, cheaper, and hopefully, not as coated with pesticides, waxes, or other unsavory elements. It's a good way to save money and support our community at the same time.
6. Grow your own. If you have a yard, start your own vegetable and/or herb garden. With a little online research, you can find out what grows well and easily in your neck of the woods.
7. Plan ahead. Take some time on Sunday to plan out your menu for the week for all your meals and snacks. Find out what's in season and on sale in the area. If you can only make one shopping trip for the week, front-load your menu with fresh ingredients and stock up on canned and frozen items for the latter half of the week. The tendency is to run and grab takeout or have something delivered when you realize you don't have all the ingredients for a meal you planned.
8. Tap into tap water. Not your wallet. If you're going to spend money on your beverages, invest in a decent water filter to improve the taste of your tap water. Tap water is subject to a lot more regulations than bottled water, which is good for you, and it's not shipped in from some far away place, which is good for the environment. And it's practically free! It's a lot better for your waistline and your wallet than multiple trips to the soda machine.
9. Take your vitamins. Here's the easiest, most economical way to ensure that you always get a base level of proper nutrition. Taking a good multivitamin and fish oil supplement will help you get the benefits of a diet that would otherwise cost a whole lot more to get you the same nutrients you'd get from food sources—and fish oil supplements are especially good for those who don't care for fish.
Next time I'll talk on why women should lift weights.
