Making it throught the holidays.

I don't know how many times I've heard people say that they can eat whatever they want because it is a holiday.
OR - this one I hate!
That they are waiting for the the new year to eat healthy or to start eating healthy again.

I want you to enjoy the holidays and all the food it has to offer but here are a few tips to stay on track:

- Plan ahead. For example: tell yourself that you will chew a piece of gum after one cookie.
- Steam potatoes instead of making mashed. Look up other healthier choices such as this one for cooking your holiday meals.
- Don't feel guilty after eating something you feel you shouldn't have. Make smarter choices the next time. It takes 3500 calories to gain one pound. (It also takes 3500 calorie to loose one pound)
- Create a foundation of healthy eating every day of the year. ( I am happy to help with this free of charge. Just shoot me an email.)


kd

Are Low Carb Diets Good for You?

Bring your body to its full potential!

Before I became a trainer I had my own personal trainer for one reason. It was not to loose weight and get tone to look good in my bikini. It was strengthen my body so it would so it would function at its full potential. The more I understood the amazing effect of nutrition and exercise, the more inspired I became to teach others what I have learned. 

When training, I tailor each work out for every individual to correct their specific muscle imbalances.  With that said, what are muscle imbalances? Ever muscle or muscle group has an opposing muscle or muscle group. The hamstrings are opposite the quadriceps, the tricep is opposite the bicep .. etc  Because of repetitive  movements we do on a daily basis, certain muscles will become stronger or tighter than its' opposite. Once that happens, the opposite muscle will become weaker and weaker.

The most common muscle imbalances I see are tight chest muscles causing the shoulders to round forward and tight hip flexors which pulls the pelvis forward causing lower back pain. The reason these are the most common is because most of us have jobs where we sit most of the day.

To keep the body functioning correctly, you need to practice correct stretching and strengthening exercises. That is where I come in. It is important to get evaluated and to do exercises with correct form. Improper form will only make you prone to more pain and possible injury.

Let me know if you have any questions!

Can there be something worse?

Does anyone know why the whole Trans Fat Free phase has come about?

Lets go back to its origin. Once upon a time there was a fad diet called a fat free diet. So many foods out there were made in low fat or fat free choices.  But, they were not really fat free!!! They had hydrogenated oils in them. Hydrogenated Oils = Trans Fat. Companies were not required to put trans fat on the labels.  

Word finally got out that this kind of fat was even worse for you than saturated fat and eventually trans fat on nutrition labels was required.

I always tell people, just because the bag of chips says it is trans fat free, doesn't mean it is healthy!

Well, now I read that I couldn't be more right because there is now a different type of oil being put in our foods that we don't know about. It is taking the place of hydrogenated oils. It is called Interesterified Oil.  Like Trans fat it reduces healthy HDL cholesterol and raises blood sugar.

Bottom Line: Don't eat processed food. Eat naturally.

Sugar Alcohols

Beware!
First of all, you can not get anything further away from its natural state.
I've realized that most people don't even know what a sugar alcohol is. Sweet'N Low, Equal and Splenda are all sugar alcohols. If you are eating something that is really sweet and is says there are 0 grams of sugar, that means it is sweetened with a sugar alcohol. It will show up on labels as maltitol, sorbitol, polyols, or aspartame.

Most people consume these product when they are dieting and trying to loose weight. BAD idea! Sugar alcohols effect the neuro system, also known as your brain. They actually make you feel more hungry and you eat more!

Free Weights vs. Machines

I obviously do not train with machines because I train in an outdoor setting. But, If I had the chance to work out with machines would I?

No.

There are a number of reasons why. I exercise and encourage others to exercise not only to have better health, strength, posture, and so on .. But, for injury prevention and to help make everyday tasks easier on our bodies.

When you go to push open a heavy door you don't have pounds of metal supporting your body to help you do that. All you have is  .. You! Your body needs more than just your pecs to open that heavy door. By working out without machines you teach your body how to recruit the muscles necessary to do such everyday tasks. This way your wont hurt yourself. Plus, you are working more muscles at one time meaning more calories are being burned!

Stability Balls

I've been seeing a lot of people buying and using the wrong size stability ball. 

If you are using it for exercises where you lie prone (on your stomach) or supine (on your back) on the ball, or when you are sitting on the ball you want to make sure that the ball is large enough to help you stay in correct alignment. The way to measure this is to sit on the ball. Your knees should make a 90 degree angle. The size of the ball will probably be between 55 cm and 70 cm.

Rice..

The topic of rice has come up a lot in conversation with clients and friends, so I have decided to blog about it. There are so many choices of rice that lay before our eyes as we pounder aimlessly through the aisle of the grocery store. How do you choose? Do you go with the one with the colorful label? The best deal? The one your mother made for you? White vs. Brown. Long vs. short. It can get confusing. 

Q: Is brown rice better for you? A: Sometimes.

Brown rice is usually a better choice. The reason is because it has a lower glycemic index. What?

Glycemic index is a system that ranks foods on a scale from 1 to 100 on their effect on blood-sugar levels. The lower the GI the slower in makes its way into your blood stream making it a more sustainable food. (Sugar has the highest GI which is why you get a sugar high and then you loose your energy so quickly.) 

If you are one of those who does not like brown rice you are in luck! White Basmati rice also has a low GI and it is faster to cook! This type of rice originates from India and is quite tasty.

Also, be aware of the word enriched in the ingredients. Although is may sound like a good choice, it's not. It pretty much means they took all the good stuff out and added their own.

Oh- and to all you sushi lovers out there. Sushi rice has a really high GI and will give you a high and low as if you were eating sugar.

Going Organic

People assume that just because I eat healthy means that I eat everything organic. Although, I do try to eat organic when possible, I don't always do so. Going organic can be pricey, but can be worth the money when it comes to your health and the health of the environment. When making the decision wether to buy organic or not I consider the list below.

Here is a list of the "dirty foods" that have the highest pesticide exposure. 

apples

celery

cherries

imported grapes

lettuce

nectarines

peaches

pears

potatoes

spinach

strawberries

sweet bell peppers

Also, when it comes to produce, the biggest practice I preach is to buy locally! Not all local farmers are considered certified organic. But ask if they follow organic guidelines. They have to grow organically for a certain amount of years to be considered certified.  Buying locally also means that the produce has grater amounts of nutrients. Having a lesser distance to travel means that there is a less time lapse from the tree to mouth meaning that fruit still holds a lot of it nutrients.  Fruit that comes from different countries are usually picked before it is ripe. Then after miles and miles of travel it is sprayed to induce the ripening process. Other countries have different guidelines then america and you don't know what chemicals they use on their produce. So, if a farmers market is not available to you look for produce that is grown in your state or in the surrounding states.

It's Up to You.

" I used to think of my body as just a container for my brain. Now I understand that it's all one system, and my movement affects my thoughts and my attitude."

This statement was made by a man with a PhD working a sedentary job like most americans. At 60 years old  he was overweight, had prediabetes and suffered from hypertension and high cholesterol. He has made a big change in his life by taking walks everyday. This change has helped him take control of his health. 

Most people are intimated by gyms and big equipment. But, taking control of your health can be as simple as taking a walk. Every person can find something physical that they enjoy. Take it from this average american.

Believe

"Belief or the lack of it can be the source of or the end of your inspiration."

Hi Everyone! Welcome to the new and cool way to use the internet! :) 

I am hoping that Blogging will be easier than e-mailing to answer any health and fitness questions, make a comment whether it is general or inspirational, or just keep in touch.

Blogs can be set to public or private and are open to anyone!

I'm here whenever you need me! Happy Blogging!