The Dirty Dozen

I love running into people I know in the grocery store. I am often asked “should I buy organic fruits and vegetables, is it worth the money”? Well, the answer to that question is yes and no. There are some products that buying organic and spending a little extra money is well worth the effort. However, there are some products that buying organic may not be the best money spent.

First let me tell what organic means for both plant and animal products:
-Animals have not been treated with: antibiotics, growth hormones, or feed made from animal byproducts.
-Animals must have been fed organic feed for at least a year.
-Animals must have access to the outdoors.
-Food hasn't been genetically modified or irradiated.
-Fertilizer does not contain sewage sludge or synthetic ingredients.
-Produce hasn't been contaminated with synthetic chemicals used as pesticides.

A few years ago the non-profit organization Environmental Working Group ranked 47 fruits and vegetables in order of the best and worst in regards to benefiting from buying organic. The 12 worst polluted fruits and vegetables they called “The Dirty Dozen”. Very clever name, I loved that movie of the same name. You can view the entire list at this link on the web: http://www.foodnews.org/fulllist.php. Go take a look at the list. Most experts would consider anything in the top half of the list “buy organic”, anything in the bottom half you are good to buy the standard variety.

So here are the Dirty Dozen that are considered by many to be the “Must Buy” items:
(One is the most contaminated)
1. peach
2. apple
3. bell pepper
4. celery
5. nectarine
6. strawberries
7. cherries
8. kale
9. lettuce
10. grapes (imported)
11. carrot
12. pear

Here are the 12 Foods lowest in pesticide residues (#1 being the least contaminated):
1. onion
2. avocado
3. sweet corn
4. pineapple
5. mango
6. asparagus
7. sweet peas
8. kiwi
9. cabbage
10. eggplant
11. papaya
12. watermelon

Considering organic foods are usually more expensive, there are strategies to buy organic and spend less. Here are some ideas:

-Buy locally and comparison shop in local grocery stores.
-Take advantage of local farmers' markets: Many farmers do not charge a premium.
-Buy seasonally
-Buy in bulk
-Take advantage of coupons and sales
-Order by mail: Products such as organic beef can be shipped nationally.

If you are going to buy “non-organic” produce there are a few things that you can do to lesson the negative impact.

Here they are:
-Buy fresh vegetables and fruits in season. When long storage and long-distance shipping are not required, fewer pesticides are used.
-Trim tops and the very outer portions of celery, lettuce, cabbages, and other leafy vegetables that may contain the bulk of pesticide residues.
-Peel and cook when appropriate, even though some nutrients and fiber are lost in the process.
-Eat a wide variety of fruits and vegetables. This would limit exposure to any one type of pesticide residue.
-Purchase only fruits and vegetables that are subject to USDA regulations. Produce imported from other countries is not grown under the same regulations and enforced by the USDA. Examples are strawberries and cantaloupes from Mexico.
-Wait until just before preparation to wash or immerse your produce in clean water. When appropriate, scrub with a brush. Experts report that this removes nearly all insects and dirt, as well as bacteria and some pesticide residues.

Now, remember what your mother always told you; “eat your veggies”.

Stuart

How to Keep the Winter Blues Away

After we have pushed our clocks back, the days become shorter and colder. The shorter days give us less contact time with the sunlight. Also, the sun is not out as often as it was in the other times of the year. All this lack of sunlight leads to feeling tired, depressed, irritable, and lack of motivation. To combat the mood and energy changes I have made a list of ways that can help improve your mood and prevent you from feeling the effects of the lack of sunlight. This is all a natural occurrence that some people feel more severely than others. Our bodies have evolved to slow down when food and resources start to become scarce. Think of bears hibernating.

1. Make sure you keep up your physical activity. You should be maintaining your exercise routine and taking advantage of the winter weather. Even though it is cold outside there are multiple ways to enjoy the outdoors. You can go snowboarding, skiing, snowshoeing, and sledding. In a study that Dr. Sibold conducted at the University of Vermont’s Rehabilitation and Movement Science department he found that exercise boosts mood up to 12 hours after only a 20 minute moderate intensity (~60% of max heart rate) cycling session.

2. Staying away from simple carbohydrates. Simple carbohydrates such as refined sugars (candy, soda, hot chocolate, etc) and white flour (cake, brownies, white bread, etc) are quickly digested by your body and cause your blood sugar levels to quickly spike up. When your blood sugar levels spike up, your body responds by releasing insulin. Because your blood sugar levels spike up so much quicker and higher when consuming simple carbohydrates your body releases a lot of insulin, which causes your blood sugar level to drop very quickly. This quick drop in blood sugar levels causes you to feel tired, irritable, and hungry, which is not how you want to feel when you are already tired and irritable due to the lack of sunlight. What happens is your body goes into the stress response called “flight or fight” mode. To prevent this up and down of blood sugar levels try to stick to complex carbohydrates by switching out white flour products for whole grain (including whole wheat products), such as using brown rice instead of white rice, whole wheat pasta instead of regular pasta, and whole wheat bread instead of white bread. Also, try to switch out sugar with honey, agave nectar, or sucanat to prevent that up and down affect. I want you to realize that these are not calorie free sweeteners, they just do not metabolism the same way sugar does. You can use calorie free sweeteners (such as splenda) as substitutes, but not all of them are good for baking. If you are baking during this holiday season try to switch out the sugar and flour with its healthier version.

3. Make sure you get enough sleep. With all of the parties and family gatherings to prepare for during the next couple of months you are running around, staying up late, over booking your schedule, etc. Therefore, you need make sure you are getting enough rest, so you don’t run yourself down. Sleep allows your body to repair itself from the day and recharge. If you want to keep your energy up through out the months, you need that sleep. If you are finding you are not able to get enough sleep at night try taking a power nap (20 minutes or less) during the day.

4. Don’t skip meals! I realize you are busy and there is so little time and so much to do, but you NEED to eat! This goes back to the blood sugar roller coaster. When you skip meals you allow your blood sugar levels to get low. By making sure you are eating meals or small meals through out the day you allow your blood sugar levels to stay stable, so your energy levels and moods aren’t all over the place. Another problem with skipping meals is that your metabolism slows down. With all calorie dense foods around you during these months, that is the last thing you want.

Even though it is cold and dark outside make sure you are getting out and doing things. The last thing you want to happen during the fall/winter months is to stay cooped up inside. Go enjoy the festivities of what the holidays have to bring!

-Alexandra Jasinowski

Miso and Sweet Potato Soup

From Self Magazine:


Ingredients:
1 pound sweet potatoes
1 tablespoon canola oil
2 cloves garlic, chopped
1 shallot, chopped
1/8 teaspoon red pepper flakes
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 cups sliced bok choy
1 cup bean sprouts
1 cup edamame, shelled
12 wonton wrappers
3 tablespoons white miso, plus more to taste
2 scallions, thinly sliced


Directions:
1. Heat oven to 375˚. Prick holes in potatoes. Bake on a baking sheet until soft, turning once, about 1 hour. Cool, then peel and mash. Heat oil in a small skillet over medium heat. Cook garlic and shallot, stirring, until fragrant, 1 to 2 minutes. Add pepper flakes. Stir garlic mixture, salt and pepper into potatoes. Place bok choy, sprouts and edamame in a pot with 2 cups water and set aside. Lay 1 wonton wrapper in palm of hand. Drop a heaping tbsp of potato mixture in the center and make a fist to gather edges. Repeat with remaining wrappers and filling. Set dumplings on top of vegetables in pot. Bring to a boil. Cook, covered, until wrappers are translucent, 3 to 6 minutes. Divide veggies and dumplings among 4 bowls. Add 4 cups water to pot. Bring to a boil. Remove from heat. Add miso, stirring until it dissolves. Divide among bowls; top with scallions.

Nutritional Facts:
(4 servings)
Calories: 286 Fat: 6g Carbs:47.8 g Protein: 11.5g

Beef Chili Made Healthy

Here is a great healthy recipe that provides both comfort and warmth during these cold months. Enjoy!

Ingredients:
1 pound beef round, trimmed and cut into 1/2-inch chunks
Salt & freshly ground pepper, to taste
1 1/2 tablespoons canola oil, divided
3 onions, chopped
1 green bell pepper, seeded and chopped
1 red bell pepper, seeded and chopped
6 cloves garlic, minced
2 jalapeno peppers, seeded and finely chopped
2 tablespoons ground cumin
2 tablespoons chili powder
1 tablespoon paprika
2 teaspoons dried oregano
12 ounces dark or light beer
1 28-ounce can diced tomatoes
8 sun-dried tomatoes, (not packed in oil), snipped into small pieces
2 bay leaves
3 19-ounce cans dark kidney beans, rinsed
1/4 cup chopped fresh cilantro
2 tablespoons lime juice

Directions:
1. Season beef with salt and pepper.
2. Heat 1 1/2 teaspoons oil in a Dutch oven over medium-high heat. Add half the beef and cook, stirring occasionally, until browned on all sides, 2 to 5 minutes.
3. Transfer to a plate lined with paper towels. Repeat with another 1 1/2 teaspoons oil and remaining beef.
4. Reduce heat to medium and add remaining 1 1/2 teaspoons oil to the pot. Add onions and bell peppers; cook, stirring frequently, until onions are golden brown, 10 to 20 minutes.
5. Add garlic, jalapenos, cumin, chili powder, paprika and oregano. Stir until aromatic, about 2 minutes.
6. Add beer and simmer, scraping up any browned bits, for about 3 minutes. Add diced tomatoes, sun-dried tomatoes, bay leaves and reserved beef. Cover and simmer, stirring occasionally, until beef is very tender, 1 1/2 to 2 hours.
7. Add beans; cook, covered, stirring occasionally, until chili has thickened, 30 to 45 minutes. Remove bay leaves. Stir in cilantro and lime juice. Adjust seasoning with salt and pepper.

Nutritional facts:
12 - one cup servings
Calories: 235 Fat: 5 g fat Carbs: 31 g Protein: 17 g

This recipe was taken from www.eatingwell.com.

-Alexandra Jasinowski

Foods That Keep You Immune System Strong

During the fall and winter months we tend to become more susceptible to illnesses. One way to fight back is by eating foods that enhance your immune system. I have made a list of vegetables, fruits, dairy products, beverages, and spices that help protect our bodies from illnesses. These foods contain all different types of protective properties such as high antioxidants, anti-inflammatory, high concentration in vitamins and minerals, cardio- and neuro- protection, antimicrobial (kills bacteria), and healthy cellular growth.

Most of these super powered foods contain antioxidants. I bet you have heard that word before, but do you know what it means or why it is important? In the environment and in your body there are free floating oxygen molecules (free radicals) that are highly reactive and cause damage to everything they touch. The reason why we do not see damage all over or in our bodies is because our immune system fixes damages. Antioxidants help the immune system get rid of the damage caused the by free floating oxygen and helps get rid of it. Anti-oxidants help prevent cancer because cancer cells are damaged cells and the antioxidants help fix the damage and counteract the free floating oxygen that caused the damage.

Here is a list of foods that help improve your body’s ability to ward of illness:

Veggies:
Broccoli – high in vitamins (A and C), minerals (calcium, potassium, and folate), and antioxidants
Bell peppers – has more vitamin C than oranges; vitamin C (powerful antioxidant)
Sweet potatoes – high in antioxidants
Arugula – full of minerals and antioxidants; protects against toxins
Kale – full of vitamins (A, C, and K), minerals (calcium, potassium, and iron), and antioxidants
Pumpkins – high in vitamin A and beta carotene; cancer preventive by improving cell to cell communication

Fruits:
Berries – high in anti-oxidants, anti-inflammatory properties, some have anti-carcinogen properties other than the ones from antioxidants, and some help with allergies
Kiwis – higher in vitamin C than oranges; works as blood thinner and can help protect you from blood clots

Dairy products:
Yogurt – contains good bacteria that fights against bad bacteria, which protects the bodies immune system (aka probiotics)

Beverages:
Green tea – I could write pages on how amazing this is! Put simply though it is high in antioxidants, anti-inflammatory, cardio- and neuro- protective effects, and anti-carcinogenic benefits (especially breast and prostate)
Coffee – very high in antioxidants
Pomegranate juice – very high in antioxidants and vitamin C; promotes cardiovascular health

Spices:
Garlic – helps fight off bacterial, viral, fungal, and parasitic infections; lowers bad cholesterol (LDLs) and increases good cholesterol (HDLs) and helps prevent blood clots
Ginger – anti-inflammatory and reduces vomiting and nausea
Oregano – high in antioxidants, anti-inflammatory benefits, and antimicrobial properties
Turmeric – anti-inflammatory benefits and antiseptic qualities

These are bunch of amazing foods! They taste great, too!

Have a great weekend!

- Alexandra Jasinowski

A Hearty Whole Grain Fall Breakfast

It is that time of year again where the air becomes cooler and crisper and it is time for a warm and hearty breakfast. I have the perfect recipe to get you in the Fall mood and warm you up! It is pumpkin oatmeal. It is high in fiber and protein and low in sugar, so it will help keep you slim for the holiday season to come. Enjoy!

Pumpkin Oatmeal

Ingredients:
1/4 c. skim milk
6 Tbsp. water
1/4 c. old-fashioned oats
Pinch cinnamon
Pinch nutmeg
1/8 c. canned pumpkin
1/8 c. sliced almonds
1/8 c. water
1/2 scoop vanilla protein powder

Preparation:
1. In a small saucepan, bring milk and water to a boil over medium heat. Add oats, cinnamon and nutmeg.
2. Reduce heat to medium low and simmer until liquid is absorbed, about 7 to 10 minutes, stirring occasionally.
3. Once the liquid is absorbed, stir in pumpkin and almonds. Set aside.
4. Combine water and protein powder in a separate bowl. Mix with a fork until protein powder is absorbed.
5. Pour protein mixture over oatmeal.
Makes 1 serving.

Nutritional information:
Calories: 232
Fat: 8 g
Protein: 21g
Carbohydrates: 25 g

-Alexandra Jasinowski

The Power of Whole Grains

You know, I am always telling everyone to eat whole grains, There is so much compelling research pointing towards how whole grains will improve our health, from diabetes to cancer to weight control. I wanted to share this article from Tufts University. For me, whenever I have the choice I always choose whole grains. That being said, sometimes you just have no other choice than eating the refined “Crap”. Just try to keep it to a minimum. I bet after you read this article you will be putting down the "Sugar Puffs" and reaching for the oatmeal!

Five New Reasons to Get Whole Grains
AUGUST 2007, Tufts University

AMERICANS average less than one serving a day of whole grains, and few of us get the recommended three servings or more per day. In fact, more than 40% of US adults typically eat no whole grains at all.

A rich harvest of five new studies on whole grains suggests what we’re missing: preventive benefits against atherosclerosis, other forms of heart disease, stroke, type 2 diabetes, colorectal cancer, and inflammatory diseases.

“Many consumers and health professionals are unaware of the health benefits of whole grains,” said Philip B. Mellen, MD, of Wake Forest University, lead author of a new review of seven major studies that found wholegrain consumption consistently associated with a reduced risk of heart disease and stroke.

In an American Journal of Clinical Nutrition editorial accompanying a second new study, also led by Dr. Mellen, linking whole grains with reduced risk of atherosclerosis, Harvard nutrition scientists Vasanti S. Malik and Frank B. Hu, MD, PhD, noted that before the Industrial Revolution, all grains were “whole.” That is, they included the germ, bran and endosperm of the unprocessed grain. “With the advent of industrialized roller milling at the end of the 19th century,” they wrote, “mass refining of grains occurred, which significantly changed the nutritional quality of milled grain.” The nutrient-rich germ and bran of grain are removed during processing—making grains faster and easier to cook, but much less nutritious.
Dr. Mellen pointed out, “Years ago, scientists hypothesized that the higher rates of chronic diseases we have in the West, including heart disease, are due in part to a diet full of processed foods.”

It’s not just that whole grains are an excellent source of fiber. Malik and Hu observed, “Emerging evidence suggests that the consumption of fiber per se may not be as beneficial as the consumption of fiber when it is consumed as a whole grain.” Rather, the benefits of whole grains may come from what they call whole grains’ “unique constellation of constituents”: fiber plus vitamins, minerals, lignans, phenolic compounds and phytochemicals—all refined away along with the germ and bran.

Dr. Mellen and colleagues’ review of major studies totaling more than 285,000 participants was published in Nutrition, Metabolism & Cardiovascular Diseases. It concluded that adults who ate 2.5 daily servings of whole grains had a 21% lower risk of cardiovascular events than those averaging 0.2 servings. Similar associations were noted for heart disease, stroke and fatal cardiovascular disease. No such benefit was found for refined-grain intake.
In the second, American Journal of Clinical Nutrition study, Dr. Mellen and fellow researchers evaluated 1,178 multiethnic participants in the Insulin Resistance Atherosclerosis Study (IRAS), average age 55, over five years. Those who consumed the most whole grains proved less likely to suffer from carotid artery atherosclerosis.

Other research news that should make you reach for the oatmeal, brown rice and whole wheat bread:

• German researchers, writing in Archives of Internal Medicine, report that getting more fiber from whole grains—but not from fruits or vegetables —may protect against type 2 diabetes. In a seven-year cohort study of 25,067 adults, the scientists concluded that subjects who ate the most cereal fiber (an average of 17 grams a day) had a 27% lower relative risk for type 2 diabetes than those who ate the least (7 grams daily). Similarly, in a metaanalysis also including eight prior studies, they found a reduced risk of diabetes associated with higher cereal-fiber intake.

“It is likely that cereal fiber is a marker for whole-grain foods,” according to study author Matthias B. Schulze, DrPH, of the German Institute of Human Nutrition. “Whole-grain foods are therefore important in diabetes prevention.” Previous studies have found whole-grain consumption beneficial people who already have diabetes.

• In a five-year prospective cohort study of 489,611 adults ages 50 to 71, National Cancer Institute researchers found that whole-grain consumption was associated with a modest reduced risk of colorectal cancer. Total dietary fiber, however, was not found to have a similar benefit—only fiber from grains.

Researchers investigated the association of whole-grain intake with death from noncardiovascular, noncancer inflammatory diseases among 41,836 postmenopausal women followed for 17 years in the Iowa Women’s Health Study. Women who ate whole grains were at lower risk of inflammation-related death.

“The reduction in inflammatory mortality associated with habitual whole-grain intake was larger than that previously reported for coronary heart disease and diabetes,” concluded lead author David R. Jacobs, Jr., PhD, of the University of Minnesota. He suggested that phytochemicals in grains inhibit the oxidative stress from inflammation, giving a protective effect.

Eat-Clean Non-Fried Chicken Nuggets

Here is a great recipe for the whole family, especially the kids!


Ingredients
3 boneless, skinless chicken breasts weighing about 6 oz.
1/4 cup oat bran
1/4 cup wheat germ
1 Tbsp coarsely ground flaxseed
1/4 cup coarsely ground almonds
1/2 tsp sea salt
1/2 tsp white pepper
Pinch garlic powder
1/2 cup water or low-sodium chicken broth
1 large egg white, lightly beaten

Instructions
1. Preheat oven to 400°F. Prepare baking sheet by lining with parchment paper or coating lightly with best-quality olive oil.

2. Cut chicken breasts into nugget-sized pieces, about 1.5 inches square. Set aside.

3. Next, combine all dry ingredients in a large container with a tightly fitting lid. Shake well. This is your coating mixture.

4. Combine water and egg in a medium bowl. Dip each piece in the water/egg-white mixture. Then dip each piece in the coating mixture. Make sure each piece is well coated.

5. Place on the baking sheet. When all of your chicken has been coated and your baking sheet is full, place in the oven and bake for 10-15 minutes or until golden.

Nutritional Facts for 4 Nuggets
Calories: 100
Calories from Fat: 32
Fat: 3.5 g
Saturated Fat: 0.5 g
Trans Fat: 0 g
Protein: 12 g
Carbohydrates: 7 g
Dietary Fiber: 2 g
Sodium: 320 mg
Cholesterol: 0 mg

Cardiovascular Training Protocols and Benefits

Cardiovascular training is important for overall health and fitness, weight loss, and sport specific training. Cardiovascular training trains the heart and lungs to become more efficient at supplying oxygen and nutrients to the muscles when the skeletal muscular system is at work, whether it be walking up a set of stairs or playing a game of football. Also, cardiovascular training helps you burn extra energy to lose weight.

Cardiovascular training Protocols:
To develop a base for training, start out exercising for 25min at 55%-70% of your maximum heart rate for 2wks.
*Reminder:
Maximum heart rate= 220-age;
Desired heart rate for X% of intensity= max hr x desired intensity %
Example: 50 year old adult
220 - 50 = 170 beats per minute is the calculated maximum heart rate
170 x 0.55 = 94 beats per minute (at 55% of maximum heart rate)
170 x 0. 70 = 119 beats per minute (at 70% of maximum heart rate)

After developing a base to improve cardiovascular endurance you need to keep you heart rate above 70% of your maximum heart and increase the duration or intensity 5-10% every 1-2wks. Keep heart rate between 70%- 90% of maximum heart rate and keep the duration above 25min. Do not increase more than 10% each week, so you can prevent injuries.

Other cardiovascular protocols after developing a base:

Interval Training:
It is intervals of high intensity bouts and lower intensity bouts. The high intensity bouts are 85-100% of your maximum heart rate and last for at least 60 seconds and the lower intensity bouts should last just as long and should be about the same intensity of moderately fast walking (~55%-65% of your maximum heart rate).
- Benefits of interval training:
o Allows you to burn more calories in a short period of time with lower intensity “rest” breaks (intervals)
o Improves aerobic capacity
o Most realistic exercise protocol for untrained individuals
o Great for athletes who play sports that have shorter plays, like, football, basketball, hockey, etc. If doing this for training purposes make sure you high intensity bouts are up around that 100%.

Fartlek Training:
It is a combination of distance training and interval training. The intensity and duration of intensity is based on how you feel instead of a watch and heart rate monitor. The best example of this is running with music. As the music speeds up and slows down your pace tends to change.
- Benefits of Fartlek training:
o Depending on whether you are going more speed or distance depends on the aerobic benefits, but they are a combination of both
o Great for athletes who play sports that have varying intensities through out performance or game
o Very flexible and easy to do on your own
o I find it to be more interesting and enticing to do than a set protocol

High-Intensity, Continuous Exercise:
It is cardiovascular exercise that is done for 25-50min at 80% - 90% of maximum heart rate.
- Benefits of high-intensity, continuous exercise
o The best method of improving aerobic capacity
o Burn the most amount of calories in a shorter period of time (downfall is that it is a very intense and there are not any rest intervals)

Continuous Exercise:
It is long slow distance training and consists of moving at 60% -80% of your maximum heart rate for long distances and periods of time (> 60min).
- Benefits of continuous exercise:
o Has been shown to be the best way to improve long term endurance and most beneficial to maintain pace towards the end of the race (or distance)
o Trains the body to more efficient for long distance running

All of these different types of cardiovascular protocols are dependent on what benefits you want to achieve. For someone wanting to be more fit and/or lose, mix it up a bit and try all the different protocols to see which one works best for you. By mixing it up you will improve all different aspects of your cardiovascular without getting bored. My personal favorite is Fartlek training because it gives me the freedom to do what I want without having to think about it all the time.

Let me know if you have any questions about these protocols.

-Alexandra Jasinowski

More on Cravings vs. Hunger

I hear from many folks that when they are trying to lose weight the often feel hungry. The fact is that many times you are not feeling hungry but only getting a craving. I wanted to tell you a great way to differential between hunger and cravings. If you think you are feeling hungry and want to chomp down on some cookies or chocolate this may in fact be just a craving for something sweet. Instead think about eating a piece of steak. If this steak does not feel as appealing and you would rather just not go for it than you are truly just having a craving for something sweat and are not really hungry. If it was true hunger that you were feeling than the steak would have appealed to you as much as the chocolate bar.

Remember, cravings are transient and only last about 20 minutes. If you can get past the 20 minutes you’ve got it made. Find something to do to distract yourself, make a phone call, take a walk or chew some gum.

Stuart

Oh no, here comes another LONG WEEKEND

Well, we all know what this means; food and more food. And I am not talking about health food. Barbeques on top of fair food, you name it. Here is where thinking ahead can really make a big difference. First, take a deep breath and realize you can get through this without to much damage. Here more than ever “progress not perfection” will be your best strategy. You should not be too concerned with being perfect and making the best choices, just focus on making better choices.

If you are going to a bbq, try and search out some healthier options. Fruits and veggies are always good choices. If you can avoid the mayonnaise based foods, such as macaroni and potato salad, do so. Watching out for serving size can be your best friend. Take small servings; eat one hamburger or hotdog instead of two. Eat the garden salad whenever you can. Also, make sure you do not go to the bbq hungry. This will only lead you down a path of overdoing it. Eat a little something at home so you will not get there hungry.

Now, here comes the fair. OMG, this is where you really need to test your willpower. Basically, there are no good choices. The only strategy is to choose the better of the worst choices. So, for instance, if you had your heart set on fried dough, this can be one of the worst things for you, instead have a small crème or a cotton candy. Now, understand this, I am not saying the crème or the cotton candy are good choices but as far as calories are concerned they are a far better choice than the fried dough. Just to remind you, sugar and carbs are 4 calories per gram and fat is 9 calories per gram. The foods such as fried foods will rack up far more calories faster than the sugary ones.

Try to budget your calories. If you know you will be having a “blow out” meal or day cut back some calories the days before or after. This will go a long way to keeping your weekly calorie totals down to a manageable amount.

One final note, if you do have a bad day, this is no excuse to continue the trend for the next day, next week, etc. Each day is a new opportunity, so if Saturday was a high calorie day make Sunday better.

Most import thing is to have fun,

Stuart

Hunger, Cravings, and Weekends

I have been asked by many people about what to do regarding feeling hungry and or feeling hungry soon after eating. Also, there have been some questions regarding weekends being so difficult.

As for hunger here it goes. There are a few different thoughts on this one. One thought is that many of us are really not feeling hunger but we are feeling in the mood to eat. I am a big advocate of not letting your self truly get hungry. If you do allow your self to get hungry you may find yourself overeating as soon as you are around food. In addition, when you are hungry you may be less selective what you are eating and grab the first piece of food that come in front of you.

Try to reduce the size of your main meals, breakfast, lunch and dinner. This will start to educate your body and mind that it is Okay to eat less. Over time you will get used to a smaller portion. The most effective way to accomplish this is to eat slower. Also, using smaller plates and utensils will give you the illusion of having more food. You eat as much with your eyes as you do with your mouth.

For many of you, you may just be feeling a craving to eat. Research has shown that cravings are transient and last about 20 minutes. If you can distract your self for the 20 minutes, chances are you can beat it. Try talking on the phone, taking a walk or playing with your kids, dog, cat or friend. That aside let me give you some strategies for this.

1)Make sure to eat more frequently. That means make sure you are eating breakfast, lunch and dinner. In addition, you should have a small snack mid morning, in the afternoon and one later in the evening. The goal here is to not allow you’re self to get hungry. If you do not allow your self to get hungry you will be less likely to overeat at meal time.

2)Drink lots of water or other non-caloric drinks. Drinking does a great job in reducing the feeling of hunger. It also has the added benefit of forcing you to get more activity as you will need to run to the bathroom more often 

3)Eat lean protein. Of all the foods you eat protein will “stick” with you the longest. It takes our bodies longer to digest protein than other foods giving you the sense of fullness longer.

4)Eat more whole grains. This is especially true for diabetics. White flours, white rice, and regular pasta are digested much faster than their whole grain counterparts. In addition whole grains will result in a lower insulin response than white making your blood sugar much more stable. These too will stick with you longer and give you the feeling of fullness longer.

5)Eat more high water and high fiber foods. These are of course fruits and veggies. Think about eating raisins versus grapes. If you eat 10 raisins or ten grapes which do you think will keep you feeling full longer? Both 10 grapes and 10 raisins contain the same calories. The grapes have much more water than raisins and would be the better choice for helping you feel fuller with the same calories. High fiber foods take longer for your body to digest and therefore also keep you feeling full longer. Whole grain foods always have much more fiber than refined white grains. So if you are eating bread, crackers, pasta, or rice choose 100% whole grains or brown rice. Popcorn with nothing but a little salt on it makes a great high volume, whole grain snack.

Soup is one of my super-stars for allowing me to feel like I am eating more but not consuming lots of calories.

As for Weekends, this is a tough one. Our routines are off and we have been conditioned to let it all go on the weekend. Here is where a little extra will power comes into play. Also, set your self up for success instead of failure. Either get rid of the bad foods or put them away in an inconvenient place. Also, keep handy and accessible the healthy and low calorie snacks. Here is where laziness works for us. If we have easy access to good food, fruits and cut up veggies, we will tend to go for them rather than getting up on a step ladder to reach high up in the back of the pantry to get the Oreo cookies or Twinkies.

Plan to spend some time cooking and learn how to cook healthier lower calorie foods. Make the entire food experience fun and enjoyable. Cooking is particularly fun if you can do it with a loved one. Make cooking an activity rather than just something you must do in order to eat. Cooking is so much fun. Get out of your comfort zone and go buy a cook book and start playing with your food.

Stuart

Mmmm... Chocolate Cupcakes!!!!

For all of you with sweet tooths and chocolate cravings here is a Chocolate Cupcake recipe that won't rob your calorie bank, clog your arteries, and spike your blood sugar!

Here is the nutrional before and after:

Chocolate Cupcakes:
Calories - 325 cal
Fat - 13g
Carbs - 50g
Protein - 3g

Made-over Clean Eating Chocolate Cupcakes:
Calories - 160 cal
Fat - 6g
Carbs - 28g
Protein - 4g

The regular chocolate cupcakes have more than twice the calories and fat of the made-over cupcakes and almost twice the carbohydrates.

Here is the recipes for the Clean Eating Chocolate Cupcakes:

Ingredients:
1 cup unsweetened extra dark cocoa powder
1 ¼ cup Sucanat
¼ cup whole wheat pastry flour
¼ tsp. salt
¼ tsp. baking soda
1 cup low fat sour cream
1/3 cup plus 2 tsp. skim milk
1 Tbsp. olive oil
½ tsp. pure vanilla extract
1 whole egg plus 2 egg whites
1 oz. bittersweet chocolate, chopped
2 tsp instant coffee granules


Preparation:
Preheat oven to 350 degrees. Line a 12 cup muffin pan with paper cupcake liners. In a large bowl combine cocoa powder, 1 1/4 tsp instant coffee granules, 1 cup Sucanat, flour, salt, and baking soda. In a medium bowl whisk together sour cream, 1/3 cup milk, oil, vanilla, and whole egg.

Make a well in the center of the dry ingredients and pour in wet ingredients. Mix until just combined. Add egg whites to the mixing bowl of a stand mixer. Whip egg whites until foamy. Gradually add remaining ¼ cup Sucanat to whites. Continue whipping until medium stiff peaks form. Fold whites in thirds into cake batter with a rubber spatula.

Fill each of the 12 cupcake liners ¾ full with batter. Tap pan on countertop and put into oven. Bake for 40 minutes or until toothpick inserted into center of cupcake comes out clean. Remove from oven and let cupcakes cool completely.

When cupcakes have completely cooled, combine chocolate and remaining 2 tsp. milk in a bowl and microwave on 50% power for 30 seconds. Stir until melted chocolate is completely smooth. Then stir in the remaining ¾ tsp of the instant coffee granules. Spread a thin layer on top of each cupcake. Sprinkle with additional shaved chocolate if desired.


Enjoy these delicious cupcakes with family and friends!

-Alexandra Jasinowski

Highways and Byways

Charles Kuralt once said;

“Thanks to the Interstate Highway System, it is now possible to travel from coast to coast without seeing anything.”

In the past I thought this phrase was all about traveling. However, as time passes I like to view this phrase more as a metaphor about how our life is changing as a whole. Today I see the highway system as the way we chose to move throughout our day and lives. We race from morning to night multitasking almost every second of every day. By the time the week is up we can't remember what the week was like and we have missed out on many of the little pleasures we once had when life was, let’s say, a little slower.

I want to suggest to you that by slowing down and turning off some of the media we can experience a world of pleasure that we may be missing. Take some time today and turn off the cell phone, the TV, the computer, close the newspaper and open up your other senses to feel the wind on your skin, smell the flowers, and listen to birds sing. Best of all connect with someone you love. Take the time to communicate, I mean really communicate. This requires listening more than talking.

I often feel in life, less is more. It is never more apparent than when we slow down to smell the roses.

Stuart

What is the best exercise? Part 1 - Resistance Training

Many of my personal training clients as me “What is the best exercise”? My answer is always; “the best exercise for YOU depends on what you want to achieve and what you enjoy doing”. This is true for both cardiovascular training and resistance training (weight lifting). However, this entry will only resistance training.

So, what results do you want to achieve? Increased strength? Larger muscles?, increased endurance?, or more power? The protocols below are from the National Strength and Condition Association (NSCA), which is the gold standard of strength and conditioning guidelines. For each of the protocols below, you want to use the most weight or resistance that you can complete the desired number of repetitions while maintaing good form.

For strength (moving the weights slowly):
You want to do 2-6 sets of 6 or less repetitions with a 2-5min rest between sets. This allows you to improve (what we exercise scientists call) neural drive. What I mean by improving neural drive is the ability to train the nervous system to be more efficient at recruiting more muscle fibers. Recruiting more muscle fibers allows you to move more weight. By doing this you will build maximum strength without building bulk.

For bigger muscles (Called Hypertrophy):
You want to do 3-6 sets of 6-12 repetitions with a 30s-1.5min rest between sets. You do build some strength from doing this protocol, but you mainly deposit more non-contractile protein, which causes the size of the muscle to increase.

For endurance (doing the same action repeatedly for a long period of time):
You want to do 2-3 sets of more than 12 repetitions with a 30s or less rest in between sets. This allows you to build muscular endurance by forcing your muscles to use a certain amount of weight for longer periods of time.

For power (power is a combination of strength and speed, think Olympic lifts):
You want to do either one set of 1-2 repetitions with a 2-5 min rest or you want to do 3-5 sets with 3-5 repetitions with a 2-5min rest. These exercises are done very quickly in an explosive manor.

One of the most common mistakes I see at the gym is when people move the weights to fast. The tempo or speed should be 2 seconds for the contraction phase and 4 seconds for the relaxation phase. Another way to think about it is 2 seconds when you move the weights against gravity and 4 seconds when you move the weights with gravity. This applies to all the above exercises with the exception of the power (explosive) exercises.

So, there you have it for resistance training. I will have a journal up by the end of the week about cardiovascular training. Do you realize I did not say anything about toning or fat loss? I did that because toning (aka fat loss) comes from losing fat. For this you need a shift in your energy balance. Burn more calories than you eat and you will lose fat! Let me know if you have any questions about these protocols.

-Alexandra Jasinowski

Words that are so true

"If you want to be successful, it's just this simple: Know what you're doing. Love what you're doing. And believe in what you're doing."

Will Rogers

Okay, to get started go find what you truly love to do.

Stuart

You are What you Think

"Once you replace negative thoughts with positive ones, you'll start having positive results."

Willie Nelson

The phrase above reminds me how important it is to think positive thoughts. It has been shown that you become what you think. This is true if your thoughts are positive or negative. You might have heard of the “law of positive attraction”. It is amazing how this works. There is no magic or mystery to this concept it is purely about if you think positively you will start to act in a more optimistic way attracting other positive things in your life. On the other hand if you think negatively you will no doubt attract an equal amount of negativity in your life, especially negative people.

I hear from many folks that they just can not stop thinking in a negative way. The fact is, just as you chose the clothes that you wear in the morning you can choose the thoughts that you have. When you sense negative thoughts floating into your head just push them out with positive ones. Like most things that require a change it does take some time and practice. With repetition and time you will find this will become easier and easier.

Now just put a smile on your face and give it a try. It will feel very good.

Stuart

Stop thinking and just get started

“The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into small manageable tasks, and then starting on the first one.”

-Mark Twain

This is the best way I have found to conquer Procrastination and get things accomplished.

Have you ever seen one of those gigantic murals painted on the side of a building and wondered how anyone does such a thing? Well, they first start with a grid of small boxes and then transfer one small box at a time. Before long the entire gigantic project is done. The trick is to focus on one small piece of the painting at a time.

This same concept can be done with any of your large overwhelming projects. Just break the project down into small pieces and just get started on any one piece.

You can apply this to doing a financial report, losing weight or trying to exercise. For example, if you want to start an exercise program plan on a brisk walk for 5 minutes, 3 times per week. There you go, the hardest step is done, getting started. Now, each week for the next few weeks, add a few minutes to your walk. Before long you will be comfortably exercising for 30 minutes at a time.

Stuart

Eating healthy on budget and living a busy lifestyle

As a college student on a tight budget, I have had to learn how to eat quick and healthy without going broke. It has not been easy, but once I got the hang of it, it was super easy. Everyone knows it is more time efficient and budget friendly to grab a meal off the 99 cent menu at McDonalds, however, that causes that belt around your waist to get tighter and tighter. If it is not affecting the tightness of your belt, it is affecting what is going on inside your body, like increased LDLs and triglycerides and high blood pressure.
So what can you do about it when you only have a certain amount of money to spend on food a week and a limited amount of time to prepare the food?

PLAN!!!!!!! And here is how:

1. Check the newspaper for grocery store sales and write down healthy items that are on sale, so you can see what you can plan your meals with.

2. Plan your meals with the sale items from the grocery store.

3. Always go grocery shopping on full stomach and with a grocery list.

4. If you can use frozen vegetables and fruits instead of fresh vegetables when cooking a meal. It saves you time by not having to prepare the vegetables or fruit and the frozen version cooks a lot faster. Even though it is less expensive to purchase frozen fruits and vegetable, you are not sacrificing quality because they are flash frozen at the peak of ripeness.

5. Choose quick, healthy, and EASY recipes. You can also modify quick recipes (like Rachel Ray’s 30-minute meals) by cutting the oil and fat in half (try to only use canola or olive oil), using low-fat products instead of high fat products (low-fat cheese instead of full fat and chicken breast instead of chicken thigh), and replacing enriched flour products with its 100% whole wheat version.

6. If you do go with fresh fruits and vegetables, make sure you prepare them so you can just grab and go without thinking about it. I like to slice my peppers and cucumbers as soon as I get home from the grocery store. It makes it a lot easy to just grab and go in the morning.

- Alexandra Jasinowski

Chili Chicken Kabobs

Now that we are finally having warm summery days, go outside and try this recipe on the grill. It would be a great to spice up the summer!

Ingredients

3 Tbsp Extra virgin olive oil1 1/2 Tbsp Balsamic vinegar
Juice of one fresh lime1 tsp Chili powder
1/2 tsp Paprika1 large Onion, chopped into thick pieces
2 garlic cloves, pressed or minced1 tsp cayenne pepperSea salt, to taste
Freshly ground black pepper, to taste1 lb Boneless skinless chicken breast*, cut into 1 1/2 inch

Preparation

1. In a small bowl whisk together the olive oil, vinegar and lime juice. Season with chili powder, paprika, cayenne pepper, salt, and pressed garlic.

2. Place the chicken in a shallow baking dish with the sauce and stir to coat.

3. Preheat the grill to medium high. Thread the chicken onto the skewers, alternating with chopped onion pieces. Discard the marinade.

4. Lightly oil the grill grate. Grill the skewers for 10 to 15 minutes or until the chicken juices run clear.

Is a calorie a calorie

All Calories are not Created Equal!

You’ve heard it over and over. . . “Calories in Calories out; burn more calories than you consume and you will lose weight. Exercise more, eat less it’s that simple.” This would seem to make sense on the face of it; after all it follows the first law of thermodynamics as applied to human energy balance. But this is not the whole story, not all calories are created equal.

Picture this example: two people weigh the same and need to lose the same amount of weight. They exercise the same amount of time and both consume a diet of 1400 calories; both are in a calorie deficit. One eats salmon, broccoli and brown rice, the other feels he wants to enjoy his life, so he eats 1400 calories of donuts each day– yum! To avoid boredom, he rotates the flavors; maybe jelly-filled for breakfast and buttermilk glazed for lunch. Donuts are from 200-400 calories each, so that’s about 4 – 7 donuts per day. Do you think they will lose weight at the same rate?

The answer is no! Refined, high glycemic carbohydrates like our friend the donut will cause spikes in insulin levels and eventual insulin resistance. In the long run this will lead to diabetes. In the short run it will make you fat. Your pancreas will pump out insulin to handle the increased sugar load. The insulin will convert this sugar into glycogen to be stored in your liver and muscles. But you can only store a very small and limited amount of glycogen. With all that sugar coming in all day long the excess gets stored as fat.

People are Not Created Equal

It is important to realize that people are not all the same as well. An equal amount of calories for one person does not metabolize at the same rate as for another person. This could be due to differences in body type, stress levels, or exercise duration or intensity for example. So if you are dealing with a chronic level of stress, not sleeping well or enough or not exercising you will be more susceptible to gaining weight with the same calorie intake as some else having a more balanced lifestyle.

Food is not Created Equal

During the act of digesting food we actually burn calories. This is called the thermic effect of food (TEF). What if donut man ate 3 donuts for breakfast and one for dinner? His digestive system is doing very little work with all those hours between donut feedings, so he will burn less calories per day than our happy salmon eater. The thermic effect of food is not the same for all food. Mr. Donut will not like this news but carbohydrates only burn about 6-8% of calories through digestion. Protein (ie. Salmon) has the highest burn rate of all the macronutrients, a whopping 25-30% of calories burned off during digestion. At this point it should be plain to see that a calorie of salmon is not the same as a calorie of a Dunkin Donut!

The Stress Hormone: Cortisol

In addition to the adaptation of storing fat when you do lots of aerobic exercise, it also creates excess stress on your body. When your body is stressed it releases a hormone called Cortisol, which stimulates your body to store fat. Stress from work or lack of sleep has the same effect. Cortisol is especially responsible for belly fat because belly fat contains lots of cortisol receptors. Also an enzyme is released in the belly that binds to inactive cortisone to make more active cortisol and the cycle continues on.

Conclusion

By now it should be obvious that a calorie is not a calorie. What you eat can be just as important as how much you eat. Of course if you eat way too much of a good thing you will gain weight too. But the lesson here is that by increasing the quality of your food you can change the impact of those calories on your system. And by reducing stress and doing the right kind of exercise you can create an environment in your body that will burn those same calories at a greater rate.
So don’t just count calories, instead try to eat till your about 80% full. Shift your ratios so that you eat more protein and less carbs (simple carbs, that is). Do more exercise, manage your stress and get more sleep. And finally, don’t skip meals, sespecially breakfast, eat every 3-4 hours to keep your metabolism humming.

Some inspiration

Hello everyone,

In my life I have never achieved an important goal or almost anything worthwhile without lots of hard work and some setbacks or failures. I see these as a kind of requirement of the process of success. The more I strive for, the more I get comfortable with getting out of my comfort zone and trying new things. I try never to live in fear, especially of failure. Go at your goals with the confidence and gusto as if failure was not an option.

I always find motivation and inspiration from some of the great phrases that have persisted over time.

Here are some I really like and get a lot out of, I hope you do too:

“Winners lose much more often than losers. So if you keep losing but you’re still trying, keep it up! You’re on the right track.”
-Matthew Keith Groves

“Winners never quit and quitters never win.”
-Anon

“In the confrontation between the stream and the rock, the stream always wins-not through strength, but through persistence”.
-Buddha

“Eighty percent of success is showing up”.
-Woody Allen

Some useful websites

Hi everyone,

Here are some great websites that I find very helpful for managing my weight, exercise, food journaling and many things in general. Look around as each of these websites are very large with tons of information.

If you happen to find a favorite of your own, let me know so I can spread the word.

These are great for looking up calories and food journaling in addition to many other things.
http://www.calorieking.com/
http://sparkpeople.com/
http://fitday.com/
http://caloriecount.about.com/

Here are a few sites for calculating your calories expenditure doing exercise, including steps:
http://www.healthdiscovery.net/links/calculators/calorie_calculator.htm
http://www.stepsbywalksport.com/ss/SS_conversion.aspx
http://www.walk4life.com/customerservice/forms_stepstomiles.aspx

Here are a few sites for general eating better, fitness, etc. Even though these are websites for either men’s or woman’s magazines they all offer great info for both men and woman.
http://www.womenshealthmag.com/
http://oxygenmag.com/
http://www.menshealth.com/cda/homepage.do

Regards,

Stuart

When motivation wanes

Ok, if you know me you know I am a magnet for disaster. I am not sure if I am uncoordinated, clumsy, unlucky or a combination of all three. It has been about 1 ½ years since I ruptured my Achilles tendon and had it surgically reconstructed. Over the last two weeks I almost cut half of my thumb off during a cooking program and then a few days later I fractured my 5th metatarsal bone of my right foot! I think I have injured myself more often than anyone I know. You may now be wondering what this has to do with promoting health and wellness. The truth is, I think all of this must be part of a larger master plan set out for me. It seems to me if I am going to motivate others to overcome their barriers and obstacles, I will need to overcome as many or larger barriers of my own. You see, this all must be a test to see if I can not only “talk the talk” but also “walk the walk”. This really has been a test of my stick-to-it-ness and my ability to adapt and be creative with my eating, exercise and lifestyle choices.

Most of the clients I work with as well as the people attending my programs are looking to make a change of one sort or another. Most often they may be seeking assistance to lose weight or get fit. When new to a program most people are highly motivated and excited. However some quickly become tired, frustrated, bored, or discouraged, ultimately becoming unmotivated. I want to share with you what has worked for me and my strategies for keeping my clients and students motivated.

Most people I encounter are seeking a fairly straight-forward goal such as losing 20 pounds or trying to become more physically fit. In a surprisingly short time these achievements lose their excitement and motivation and enthusiasm weakens. My first piece of advice is: right from the get-go, or when things start to go off track, explore and focus on a deeper meaning for these goals and relate what this means in terms of your lifestyle and overall health. Focus on not only how you will look but more importantly how these changes will affect your overall health. Think about how you will feel when you have more energy, your sleep improves, and your mood improves. Think about how you will feel when you reduce your risks of many chronic diseases such as heart disease, diabetes and cancer. These are far more exciting gains than just knocking off a few pounds.

Next, I like to focus on social and psychological improvements. How exciting will it be to gain the feeling of pride and being more in control? Becoming fit, losing weight, and feeling more vibrant may allow you to be more socially active. When things get rocky draw your attention to the new lifestyle that awaits you, improved self-esteem and possibly better relationships.

Here are some other ideas that you can do to find and keep your motivation. Use the power of the written word. Feelings can lose their excitement very quickly. However, if you capture these feelings on paper you can create lasting images that you can review over and over. Write down how you feel about being overweight, sedentary or unfit and what improvements you can expect from making positive changes. You can also write a letter to yourself when you are just getting started with a program and are highly motivated. Describe all of the exciting and rewarding feelings. When motivation starts to slip take this letter out and read it. If you are more the analytical type you can do a cost/benefit analysis. Divide a sheet of paper into four columns. Label the 1st column “cost of remaining the same”, 2nd column “benefits of remaining the same”, 3rd column “costs of changing”, and 4th column “benefits of changing”. Do this for both the long term (years down the road) and short term, (the next few months).

Another strategy is to set lots of “mini-goals”. I always find it easier to accomplish larger tasks by breaking them down into smaller ones. For instance, if you are having trouble getting started with a structured exercise program, make a goal of exercising for only 5 minutes 3 days per week. Each week add another few minutes to each day and before long you will be up to 30 or 40 minutes without even noticing. Or if you just have to have that ice cream treat, make the goal of sharing it with someone instead of eating the entire portion yourself.

One final suggestion for now and this is my favorite. Reward yourself for making progress. Write a contract that if you accomplish “this” goal you will reward yourself with “that” reward. The rewards do not need to be large or expensive, just important to you. Examples are going to the movies, getting a massage, taking time to read a book, you get the idea.

Have a great 4th weekend,

Stuart

Some numbers and Formulas, don't be scared

What follows are some numbers and formulas that will help you with your weight loss and weight management. Don’t be scared, they are easy to follow. If you have any trouble with this material do not hesitate to let me know.

Before I get started here are two great resources:

a. A great resource to look calories up online is:
Calorieking.com

b. CalorieKing also has a great book named:
Calorie king calorie fat & carbohydrate counter 2009

1. Here is the most important formula to keep in mind

Calories IN = Calories OUT (to maintain your present weight, you will not gain or lose weight)

If you take more calories in (by eating) than you burn you will gain weight.

If you burn more calories than you take in (by either eating less or moving more) you will lose weight.

2. To determine your calories needed to maintain your present weight use the formula below.

(Your present weight) X 12 = Number of calories to maintain your present weight

Example:
200 X 12 = 2400 calories to maintain present weight

3. An important thing to know is how many Calories there are in one pound and how to use this information to lose weight.

There are 3,500 calories in one pound

So, in order to lose one pound per week (3500 calories divided by 7 days):
Reduce calories by 3,500 calories per week or 500 calories per day

To lose two pounds per week:
Reduce calories by 7,000 calories per week or 1,000 calories per day

Example: Calorie goal to lose 1 pound per week, from above:
200 X 12 = 2400 calories to maintain your present weight
2,400 – 500 cal. = 1,900 calories per day in order to lose one pound per week.

Note: Regardless of what your present weight is there are two guidelines:

a. No matter how little your weight is do not reduce your calories below 1,200

calories per day

b. No matter how much you weight do not eat more than 2,100 calories per

day.

(If you can not reduce your calories this low or are having a problem with this

please let me know).

To Summarize:
Minimum cal. per day = 1,200
Maximum cal. per day = 2,100

5. Next, it is important to know how many Calories are in various foods:

a. Carbohydrates = 4 calories per gram

b. Protein = 4 calories per gram

c. Fat = 9 calories per gram

d. Alcohol = 7 calories per gram

(So as you can see eating fat is very fattening. It contains more than twice the

calories per gram than either carbohydrates or protein)

6. Fat gram goal: Counting Fat grams per day: (numbers from above)

Some folks find it useful to count fat grams. From a previous post on this blog I discussed how much of each food to eat. You should be getting between 15% to 30% of your calories from fat. You should also not exceed 10% of these calories from saturated fats, the fats that come primarily from animal meats.

Example: (I will use an average of 25% of calories from fat for this calculation)

1,900 cal. per day X .25 = 475 calories per day / 9 calories per gram = 52.8 fat grams per day

(The average American diet consists of 50% to 60% of calories from fat. So, by just reducing the amount of fat you eat per day will give you a huge head start on losing weight).

Regards,

Stuart

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Fabulous Fat

When you start looking at nutrition and weight loss information you can become fat phobic. The good news is there is nothing to fear about fat as long as you have a handle on what is good fat and what is bad fat. Yes, fat is very calorie dense, packing more calories per gram than any other foods (9 calories per gram). But fat can also be some of the most healthy food products we eat. Eating the wrong fat can increase your risk of cardiovascular disease but eating the right fat can decrease these same risks. In addition, eating the wrong fats can increase insulin resistance and eating the right fats can decrease it. Not bad for something that most of us fear.

You need fat in your diet, it is an essential nutrient. The problem is, the typical American diet is just too high in fat. You should be getting 20 to 30% of your calories from fat. The average person is getting 50 to 60% of their calories from fat.

Here is a list of what you should be eating most often, more often and least often.

Choose these fats MOST OFTEN:
Olive oil, canola oil, nuts, nut oils, seeds, flaxseeds, fatty fish, avocados

Choose these fats MORE OFTEN:
Corn oil, soybean oil, safflower oil, sunflower oil

Choose these fats LEAST OFTEN:
Fatty red meats, butter, cream, full-fat cheese, whole milk, premium ice cream, solid shortening, solid margarine, lard, full fat mayonnaise, partially hydrogenated vegetable oils (trans fat)

The worst fats are the trans fats (look for partially hydrogenated oils). These are found in solid margarine, vegetable shortening, and partially hydrogenated oils. You see these used in many deep fried foods, fast foods, and commercially baked products. Trans fat will increase your risk of heart disease faster than a rib eye steak.

Next in line for the worst are saturated fats. We mostly get these from animal products such as meat, butter, cheese, cream and milk. Whenever possible cut away the visible fat from your meat and choose lean cuts of meat. Lean cuts include any cut with the name “loin” such as sirloin, top loin, tenderloin, also eye of round, bottom round and round tip. Choose 90 to 95 lean ground beef, turkey, chicken and pork. Choose the lower fat versions of cheese, milk, yogurt and mayonnaise. If you cook with butter, try using olive oil instead, or reduce the butter and add some olive oil. Another strategy is to stop using butter on toast and replace it with peanut butter. You will reduce the amount of fat and increase the amount of protein. If you like cheeses on your salad or sandwich try a slice or chunks of avocado instead.

If you are not eating fish and shellfish, and I do not mean fried fish, you need to eat more. You should be eating fish at least once, better yet twice per week. Fish, especially oily fish such as salmon will give you heart healthy omega-3 fats that help to prevent heart disease and may improve insulin resistance.

So too summarize;
The good fats are:
1)Monounsaturated fats:
found in olive oil, canola oil, avocados, peanuts, almonds, cashews, walnuts and most other nuts.

2)Omega-3 fats:
found in fish, shellfish, canola oil, and faxseeds.

3)Polyunstarated fats:
found in corn, soybean and safflower oils.

The bad fats are:
1)Saturated fats:
found in animal products such as meat and dairy and some vegetable oils such as coconut and palm kernel oil.

2)Trans fats:
found in margarine, vegetable shortenings and partially hydrogenated vegetable oils.

Beef Up to Slim Down

If you know me you know I feel “strongly” about strength training (weight training) and its benefit for weight loss. If you have been primarily working out doing aerobic exercise for weight loss you may wonder “isn’t this good enough”? The answer is no, not really. Here is why. If you are overweight and you are trying to lose weight the primary goal is to create a calorie deficit. This simply means you take in fewer calories than you burn.

When we start to reduce our calories by diet alone we will of course lose weight. Add some aerobic exercise and we will increase our weight loss by causing a greater calorie deficit due to the added physical activity and calorie expenditure. Here is the catch. When we lose weight we lose fat. That’s what we want. Unfortunately, we also lose lean muscle tissue at the same time, which is not what we want. The most effective way to keep losing as much weight as possible is to lose as much fat as possible and maintain or add muscle tissue.

You may be wondering why does this occur? Now follow me closely on this idea. Let’s say I am 250 pounds. Every movement I make I am lifting and moving those 250 pounds. When I get out of a chair, it is similar to me doing a squat with a very heavy weight. Over time my muscles have actually gotten stronger and larger from the effort of moving around this large heavy weight, my body! When I start to lose weight my muscles will actually need to work less than when I was heavy and result in a net lose of muscle mass. It would be similar to going to the gym and working out with lighter and lighter weights.

Now, here is another interesting concept. Your muscles are the primary calorie burning tissue in your body. It burns calories 24 hours a day 7 days per week. It even burns calories even when you are sleeping. Think about this comparison. Imagine a large eight cylinder pickup truck sitting at a stop light just idling. Now compare this truck to a small little 4 cylinder car idling right next to it. Both vehicles are standing still just idling. Which vehicle is burning more gas just hanging out? You guessed it, the big truck. This is similar to the way your body works. If you have more muscle you will burn more calories just sitting and watching American Idol on TV or just sleeping.

The most effective way you can reduce muscle loss and gain more muscle is by strength training, also called weight training or weight lifting. When we have more muscle we rev up and speed up our metabolism resulting in more calories consumed. When I speak of strength training I do get some objections. Here are the most common ones I hear; Woman are often afraid if they strength train they will end up looking like a female version of Arnold Schwarzenegger. That is just not going to happen. Woman will tone and tighten their muscles, not get large muscles. Women just do not have the correct biochemical makeup to get large muscles, I’m talking testosterone. We guys have more of it and you woman don’t have enough. Testosterone is what makes men get large muscles. Also, getting tone, maintaining or building some additional muscle will not take an enormous amount of time in the gym. All it takes is 20 to 40 minutes 2 to 3 times per week, that's it! Now let’s hit the gym and start lifting some weights!

No gym? No problem. There are plenty of exercises that you can do with just your body weight, so there goes that excuse. Push-ups, chin-ups, dips, single or double leg squats and lunges are very effective strength exercises. Other alternatives are to use exerbands, exertubes and TRX suspension systems. These are very effective, inexpensive and portable strength training devices. When I travel this is what I throw into my bag. If for nothing else it adds a few pounds to my bags!

Stuart

The weekend is coming, it's a great time to cook

Here we are again, almost at the weekend. As I hear it the weekends do pose some of the biggest obstacles to staying on track with watching your weight. I myself also have the same issue. I want you to think about doing some cooking. The weekend is a great time to explore the supermarket, your pantry and your kitchen.

If you do not have a good selection of spices and herbs, go get some. Here are some of my favs. I love some of the pre-made spice mixtures such as Montreal Steak seasoning (it’s not just for steak), Cajun or Creole seasoning, lemon pepper, curry powder just to name a few. I also just love garlic powder, cumin, chili powder, oregano, basal, thyme dill and of course salt and pepper.

Armed with a fry pan and some of these spices you can make up some quick and easy dishes. Here is one to try. Get your self some fish, can be salmon, tilapia or a chicken breast or thigh, brush on a light coat of canola oil and sprinkle on the spices of your choice. I would try a light coating of chili powder, cumin, garlic powder, thyme, salt and pepper. Heat up a sauté pan nice and hot on a medium-heat. Throw the fish or chicken in for a few minutes per side and “presto-chango” you will have some of the best tasting "vittles" you have had in a while. Now, try this using some salt pepper and curry powder. You get an entirly different flavor. Easy too. This works equally well on the BBQ.

Serve this with a salad on the side or just plop the fish or chicken right on top of a salad.

Have a great weekend,

Stuart

Take Ex, the new wonder drug

What would you think if I told you that the top scientists in the US are about to release a wonder drug that could rewind your biological clock by ten to fifteen years? In addition, this wonder drug was scientifically proven to increase your lifespan and make you look, feel and act at least ten years younger than you are today. To add even more excitement, there are absolutely no side effects.

How much would you be willing to pay for such a wonder drug? At what length would you go to in order to get your hands on it? Would you be willing to pay one hundred dollars per month? How about five hundred dollars per month? I would think most people would gladly pay dearly for this wonder drug. However, if you could not afford this drug, I would guess that you would be happy to work two, four or maybe even more hours per week to attain the money needed for this wonder drug. I have been told by many people in our community that “I would do anything or pay anything just so I would stop feeling so sick, tired and in pain”.

I am so amazed and excited about this I want to give you more of the details .The wonder drug that I am talking about would reduce your risk of contracting many chronic diseases such as heart disease, stroke, type 2 diabetes, osteoarthritis, osteoporosis, many forms of cancer, and Alzheimer’s Disease. It would also help reduce high blood pressure, reduce bad cholesterol and increase good cholesterol. But wait! There are more benefits that include losing and managing your weight; increased cognitive function and alertness; improved quality of sleep; improved function of your immune system; reduction of anxiety and stress; an increased sense of well being; improved balance; increased muscle density and strength; improved heart and lung functioning; boosting of your stamina and endurance; development of stronger bones; reduce aches and pains; and a reduction of your risks of injuries. Wow, how incredible is this!

Okay, alright I have a confession to make. There is no wonder drug with all of these great benefits about to be released into the market. Don’t get upset because there is even better news. All of these amazing and wonderful benefits are available to you here and now. They can be yours by doing one simple thing, and that thing is exercise. Yes, exercise. What’s even better is that you do not have to do a crazy amount of exercise to achieve these benefits. And no, you do not need to exercise at a feverish pace either. What you will need to do is commit to doing a minimum of 30 to 40 minutes of moderate exercise three to five days per week. Can you believe that anything that takes so little time can reward you with such enormous benefits?

Let me give you a little background on exercise. It just so happens that exercise is relatively new to the human species. Throughout human history people were active 8, 10 or even 15 hours per day. We were hunters, farmers, gatherers, and laborers. Over time our bodies have evolved as a result of this type of movement and we require this movement. We need to move to function at our best. Our body is a machine that is stimulated and recharged by movement. Here is an extreme situation to illustrate my point. Imagine wearing a cast for six to eight weeks. Once you remove the cast from, let’s say your arm, you would notice some very dramatic changes. You would see that the muscles have atrophied and have become much smaller, weaker and flabbier than before. Your bones would also get thin and more brittle. In addition, blood circulation would be diminished. You would lose some coordination and your elbow joint would become stiff. You would also be prone to aches and pains.

Clearly lack of movement, even for a relatively short period of time, can result in very dramatic changes. Now imagine if we reduced the use and movement in our body for years, even decades, what changes will occur. By adopting a sedentary lifestyle, as so many Americans are doing, we slowly and steadily lose our bodies vigor, vitality and resiliency. It’s never too soon to get started moving. What are you waiting for, now let’s go!

Stuart

Make big changes with one little step at a time

Hello everyone,

As a Wellness educator I often run into people who want to make healthy changes in their life but in reality do not want to do anything different than what they are doing now. A wise man once stated “the definition of insanity is doing the same thing over and over and expecting a different outcome”.

The number one reason why most people never get past the thinking stage of change is that they become overwhelmed by the thought of making to large a change at once. Thinking big can make our goals seem unobtainable and daunting which in turn promotes procrastination.

There is a concept in the behavioral science field called shaping. This is where you break up a large task or behavioral change into small pieces, attacking only one small piece at a time. We have all heard the statements: A tower nine stories high starts with one brick. A journey of a thousand miles begins with a single step. This also holds true for losing 20 pounds, starting an exercise program or trying to cut down on junk food.

My number one suggestion is to pick one small change per week that you will work on and do not think about any other changes. Focus on removing one bad behavior that you want to get rid of or adding one good behavior. Over the course of many weeks these small changes will accumulate and add up to a major lifestyle improvement. Example 1; typically you circle the parking lot at work or at a store you are visiting looking for the closest parking spot to the door, instead intentionally park toward the back of the parking lot and briskly walk into the front door. Example 2; you can substitute one unhealthy snack with a healthy one. If you typically snack on a candy bar, bag of potato chips, or a few scoops of B&J you should substitute this with an apple, banana or orange.

Regards,

Stuart

Go Primitive to stay healthy and live longer

Last Saturday morning I came down to my family room to find my little dog Spike sun bathing on the floor in front of a large window. My first thought was “how great that looks, we see so little sun here in the winter”. I looked at Spike and he looked back at me with the calmest and most soothing expression, he was clearly in his pleasure zone. Well, for once in a long while I had nowhere to go and nothing pressing to do so, you guessed it, I laid down right next to Spike so I could feel a little of what he was so obviously enjoying. He immediately wiggled up against me and the two of us were in our little piece of heaven. I laid there with no thoughts other than how great this is, sun on my face and body and truly present in the moment, no mental clutter or chatter. How simple and satisfying this was.
This experience reminded me of a segment I caught on the Today show one morning. They were discussing Blue Zones. If you are not familiar with Blue Zones, they are small geographic areas where people are the healthiest and live the longest lives on the planet. In Blue Zones there are more centenarians than anywhere else in the world. But what really stood out for me is the quality in the lives of these elders. It is common to see people in their 80’s, 90’s and even 100’s riding bicycles, cooking for their extended families, tending to their gardens, pretty much acting as if they were 30 to 40 years younger than they actually are.
What makes these Blue Zones so unique? One might think a genetic anomaly is at work here. No, this uniqueness is largely a result of their lifestyles. If I can encapsulate this lifestyle with one word I would describe it with the word Simplicity. However, this is simplicity with only the most admirable of connotations associated with it. The lives of these people are filled with meaningful work, but with low stress, with physical activity that is purposeful and fun, with eating whole fresh unprocessed foods, with connectivity to faith, community and loved ones.
As a Wellness Educator and a Lifestyle Counselor at the YMCA I was struck by the similarities of what I am teaching and the fundamental principles that are helping the people in the Blue Zones live longer, healthier and happier lives. Unfortunately, I often see in the typical American lifestyle what appears to be the complete polar opposite of what we are seeing in these Blue Zones. For example we have so many things vying for our attention, such as nonstop work, cell phones, emails, TV etc. It is no wonder that many of us are feeling an uncomfortably high level of stress and can’t shut our minds down for even a few minutes a day. Our bodies and minds have not evolved to keep up with the rapid changes found in our modern life. We struggle to adapt to the physical, mental and emotional stresses. What these blue zones are showing us is that our bodies and minds are missing what we had when we lived in a more simple and primitive time. It is what our bodies and minds instinctively and subconsciously wants and needs.
Just think of all of the stress that is being created by the present economic climate. I keep wondering if there could be a silver lining and lessons to be learned amongst all of this doom and gloom. With money being tight and everyone feeling the need to cut back, just maybe, the lessons to be learned will be found in the value and the pleasure in the simple things in life. These are things we do not need to spend lots of money and resources on. Things like cooking a dinner together, rediscovering nature by taking a hike, reading a book, giving yourself down time, spending quality time with the ones we love. Now go out and find something that feels good and do it!

Regards,

Stuart

How much of each food to eat

I get lots of questions regarding the food guide pyramid and how it relates to how they should be eating. The old food pyramid worked well but the new “My Pyramid” is especially confusing. If you go to this link you will see the old style of the pyramid: http://www.nal.usda.gov/fnic/Fpyr/pmap.htm. Based on the most recent research I would make one change to this pyramid, flip and switch the two bottom layers so that you eat more fruits and veggies than grains (bread, cereal, rice and pasta).

The goal of the food pyramid in the first place is to make sure people eat a balanced cross section of healthy foods to insure good nutrition.

Some people have a hard time keeping track of portion sizes and find it easier to keep track of calories. If this is you, follow this profile for keeping your calories down and your nutrition up.

Overall, here is how your calories should layout:
1) 50 to 60% from carbohydrate; eating mostly complex carbs including whole grains, fruits and veggies
2) 20 to 30% from lean protein
3) 20 to 30% from fats, with no more than 10% from saturated fats.

So for the grains group if you do not eat the specified number of servings of, lets say bread, in a day that is not a problem. You can eat instead some whole grains foods such as cereal, and side dishes such as brown rice, quinoa, buckwheat (kasha and Soba noodles), cous-cous, or whole grain pasta.

Remember, staying healthy and improving your vitality has as much to do about a balanced eating plan as it is about maintaining a healthy weight.

I am going to give you and example of how many calories I should be eating based on my weight and wanting to lose one pound per week. I am 165 pounds.

165 X 12 + 1980 calories need per day to maintain my present weight
1980 – 500 = 1480 calories maximum in order to lose one pound per week
1480 X 0.25 = 370 calories allowed of protein and fat (based on 25% of each)
1480 X 0.50 = 740 calories allowed of carbohydrates (based on 50%)

There are 4 calories per gram of both protein and carbohydrates.
There are 9 calories per gram of fat

To determine how many grams allowed of each food I simple divide the calories allowed by the number of calories per gram.

So:
For protein I should be eating 370/4= 92.5 grams
For fats I should be eating 370/9= 41.1 grams
For carbs I should be eating 740/4= 185 grams


Regards,

Stuart

Eat more protein

Hello everyone,

How do you like these temperatures? If you have not been out doing some kind of physical activity what are you waiting for?

I want to tell you more about protein. Lean protein and protein from plant sources can be one of your best friends for keeping hunger at bay. Protein is the most difficult foods for your body to break down and digest. It therefore helps to keep you feeling full longer than any other food you eat, with maybe the exception of bark and twigs (just kidding).

Most Americans are eating too little protein. Lean protein should make up 20 to 30 percent of your calories (see my earlier post on how much of each food to eat). Protein with large amounts of fat should be avoided or eaten in very small quantities. It is a good idea to add a little protein to each meal, besides keeping you feeling fuller longer; it will help to reduce the amount of insulin your pancreas releases from sugars and carbohydrates you eat.

Here is a list that includes proteins to choose most often, choose more often, and choose least often.

Choose most often:
Fish and shellfish, poultry without skin, nuts (watch the calories here), low-fat cheese, fat-free or low-fat milk, fat-free or low-fat yogurt, eggs, split peas, lentils, green peas, all dry beans, soy foods (avoid if you have issues with soy, if in doubt consult your physician), quinoa, buckwheat

Choose more often:
Lean beef, extra-lean ground beef, lean pork, lean ham, lean lamb, Canadian bacon

Choose least often:
Marbled beef, regular ground beef, pork ribs, pork sausage, bacon, bologna, salami, hot dogs, chicken with skin, whole milk, butter, cream, full-fat cheese.

Stuart

Bean, Beans good for your heart, the more you eat...

Beans, beans they’re good for your heart, the more you eat the more you (you guessed it).

Well, beans are not only good for your heart they are good for every part of your body. In addition, beans are great for losing weight. Beans are high in both soluble fiber (which soaks up cholesterol) and insoluble fiber (which helps with digestion). The magnesium in beans helps to relax your arteries allowing blood to flow more easily and lowering blood pressure. Beans are also found to be outstanding antioxidants getting rid of those nasty free radicals in your body. Beans are filled with complex, good carbohydrates. They will make you feel fuller longer because they contain lots of protein. Wow, sounds like the perfect food! Last but not least beans have lots of Folate (a B vitamin), vitamin A and C as well as iron.
Ok, ok, they can make you fart. The best way to reduce the gaseous effects of beans is to choose canned (they have less of the gas producing carbohydrate than dried) and rinse them a few times. If this does not work than take beano, it really works. Beano is just a natural enzyme that helps digest the gassy stuff in bean.
Some of my favorites are black, cannellini, kidney, chick peas and don’t forget lentils. There are many others. Go experiment!
Beans are not a complete protein, meaning they are missing some of the essential amino acids. You can make them complete by pairing beans up with rice. I would always recommend brown rice, not white.
Here are some ideas,
• Try the recipe I am attaching
• Throw them into salads
• Use them in soup; whole and ground up to thicken them instead of cream
• Purees beans and add almost any spices and herbs that you like to make a great dip and spread (good substitution for mayonnaise)
• Use instead of or in addition to pasta dishes
• Pour Mexican salsa on them and snack away

Progress, not Perfection

Hello everyone,

I love weekends but as we all know this can be the toughest part of the week to keep things going in the right direction. I want to remind all of you that progress will get you there, not perfection. If you have plans to go over your calorie goal you can always budget ahead of time. Try not to only think of this process as one day in isolation. Think about the entire week. If you know you are going out Saturday evening plan on cutting back a little a day or two before in order to “Budget” some calories.

Don’t forget to try and plan a little extra time when you go to the supermarket in order to read labels and compare to find the best calorie bargain.

Remember when you are eating out you do not have as much control as you can have when you prepare and eat at home. In a restaurant, you can have more control than you probably think but never as much as at home. If you are eating out do not feel foolish or embarrassed to ask for something different than what is on the menu. Most restaurants will allow you to modify your order. Such things as substituting a second veggie or a salad for a starch, get dressing on the side. If you are going for the potato, hold back on the extras, sour cream, butter, that is where the majority of calories come from.

Take the time to explore and experiment with cooking some new things this weekend. Cooking is such a great hobby. In these times when everyone is cutting back on spending cooking is a great way to have some fun prepare and eat a great meal and save some dough all at the same time. Go find a good cook book or go on line to find some great healthy recipes.

Have a great weekend and plan some fun time,

Stuart

Go raw, go natural

The biggest rage these days in the packaged snacks are the 100 calories snacks. I see these 100 calorie snack packs for cookies, chips, fruit bars you name it. These snacks may lack high calories but they also lack good nutrition. Even the fruit bars and the so called nutritious snacks are made with highly processed ingredients. In the manufacturing process of these products a large percentage of the most beneficial nutrients are destroyed. There is a much better alternative to the packaged 100 calorie snack. Nature has been packaging 100 calories snack for us since the beginning of time. These snacks are loaded with the best nutritional ingredients. These are called fruit. For just 100 calories you can eat a banana, apple or pear just to name a few. They are sweet, refreshing, much more filling, loaded with healthy ingredients and much less expensive than those pre-packed snacks you may have been buying. Give fruit a try, you won’t be sorry.

By the way, research has shown that many people knowing they are eating only 100 calorie packaged snacks tend to eat more than one package and end up eating more than they intended to.

Stuck in an exercise rut, get ready to SWEAT

The late great comedian George Burns liked to say “If I knew I was going to live this long I would have taken better care of myself”. George lived to 100 years old. To shed some light on the average person, a recent article by the American College of Sports Medicine (ACSM) stated that overweight and obesity affects more than 66% of the adult population and is associated with a variety of chronic diseases. These numbers are just staggering. Although it is true that some individuals are blessed with good genes, and no matter how unhealthy their lifestyle is, they will live to an old age. But for the rest of us who are concerned with the quality of our health and management of our weight, exercise is one of the keys. For overweight and obese adults to improve their health, the ASCM recommends a minimum of 150 minutes of moderate physical activity per week. For long term weight loss it is recommended to do 200 – 300 minutes per week of moderate physical activity.

Two of the most common objections I get from people regarding exercise are “I do not have any time to exercise” and “exercise is boring”. First, let me say that a well balanced exercise program incorporates aerobic exercise, strength training exercise, and exercises to improve flexibility. When it comes to your aerobic workouts, I have the perfect solution to the above two objections; interval training. If you are in any of my exercise classes or are a Personal Training client of mine at the YMCA, you already know I am all about getting the most out of a workout with the least amount of time. Interval training, which includes variations such as Fartlek training and the Tabata Protocol are methods of exercising that will allow you to get more work done, more fat burned, and more improved fitness with less time. In addition, these exercise techniques will get you unstuck from a boring exercise rut and revitalize your aerobic workouts. Interval training will (get ready for some clinical sounding stuff) improve your aerobic capacity, the ability of your body to remove oxygen from the air and transfer it through your lungs and blood and on to your muscles. You’ll also raise your anaerobic threshold, the point at which the body can no longer meet its demand for oxygen and anaerobic metabolism is increased. All in all, you’ll be able to work out harder and longer. You’ll burn more calories and fat while adding more challenge and interest to your workouts. One study illustrates just how effective interval training is. Two groups were compared, one group did 90 minutes of a long slow workout staying within there aerobic training zone. The second group did a 20 minutes workout consisting of 4 minutes of active rest with 3 seconds of a high intensity interval. Guess what, the 20 minute interval group made better gains in fitness inprovement as well as burning more calories than the 90 minute group.

Interval training is simply varying the intensity within a workout. You add short bouts of higher intensity that you could not sustain throughout the exercise session. You get a nice payout for adding a little extra effort. You can do this at any fitness level. Here is one example, walk for five minutes, then speed walk (or run) for one minute, repeating throughout your workout. You can do this with almost any aerobic routine, run, bicycle, elliptical, you name it. You can change the spacing of the intervals as well. The goal is to try and increase the intensity level and the length of time of the interval as the weeks go by. Let’s say on a scale of 1 to 10, you walk at an exertion level of 5. For 20 to 30 seconds, move up to a 7. Then go back down to walking at 5, this is called recovery or active rest. This was one interval. Within the next few weeks increase the intensity from 7 to 8 and increase the length from 30 seconds to 45 seconds. Remember to always warm up thoroughly before and cool down after your exercise session for 3 to 5 minutes. Now get out there and have some fun exercising.

Have a great workout,

Stuart