Last month I surprised a lot of people with the answer with what type of cardio is best for fat loss. The answer was high intensity interval training.
It’s not that long steady cardio doesn’t work, it’s just the most effective thing to do. Running/Jogging takes a lot of time. Unless you have a goal to run a marathon, don’t expect fast or long lasting fat loss results . Your body is very adaptable and can adjust to this steady state and will actually conserve energy (calories). Long slow cardio forces the body to get rid of muscle and increases the risk of injury, where as intensity offsets muscle reduction and strengthens the body.
Ladies -don’t be a cardio queen, the majority end up as “Skinny Fat people” Thin and frail-looking, not toned or muscular and who have trouble doing half a dozen push ups. I know of aerobic instructors that could really lose 20 plus pounds – not a very good role model….If you want to get wicked hot swimsuit lean then you HAVE TO increase the intensity.
Now if you totally love long steady cardio and are happy with the results then do it. Just remember that you must also get STRONGER.
You must add resistance training to your fitness routine. Major lifts using Multi-muscle groups is a must. Weight training is more important than cardio for fat loss.
The biggest thing is to enjoy what you are doing. Make sure that you incorporate all levels of fitness in your routine:
1) Aerobic / Cardiovascular fitness
2) Resistance Training / Muscle Conditioning
3) Flexibility
4) Nutrition
If you missed last months newletter, on the following link What Cardio is Best? or visit my blog Dynabody blogspot
OTHER NEWS
THANKS TO ALL SPRING FITNESS BOOT CAMP SURVIVORS!
I received some great feedback from my Spring Bootcamps.
No surprise, everyone participated for fitness reasons. What everyone liked the most was the fun and the variety.
There was a very high demand by participants to attend two classes per week. So this fall, Tuesday & Thursday classes are planned.
To cut down on rest intervals between circuits, more emphasis will be made on working the same muscle groups at certain workstations. This will cut down on explanations between sets, resulting in a more effective workout.
One thing that kept it fun was incorporating various games. Not only did it keep people motivated, it put a big smile on their face!
SUMMER FITNESS BOOTCAMP
For the summer, I am looking at a Tuesday and Thursday outside fitness bootcamp (6:30 to 8 pm) and possibly an early morning program if the demand warrants it.
If you and a friend, college, or family member are interested please email me back.
Saturday, June 14, 2008
Sunday, May 4, 2008
THE BEST CARDIO FOR YOUR HEART & FAT LOSS
Health professionals have always recommended walking as a preventative against heart disease. With the human heart beating more than 2.5 billion times in an average lifetime – you’d want to keep it in shape.
With your blood traveling over 19,000 kms per day that’s almost four times the distance across Canada from coast to coast – you would want it to be and stay in good shape!
Hey, your time is valuable. So how do you make the most of the time you have?
Is one type of aerobic workout better than another?
What sort of cardiovascular workout is best for your heart?
What about for fat loss?
Are you ready to be shocked? I am sure I am going to surprise a lot of people.
The best cardiovascular workout is High Intensity Interval Training or HIIT..
According to a Harvard Health Professionals Study, after studying over 7,000 people they found that the key to preventing heart disease is intensity – NOT long-duration exercise.
What is High Intensity Interval Training or HIIT?
This is a much shorter aerobic workout that involves periods of exertion and recovery. Basically you vary the degree of your aerobic workout by doing a short burst of high intensity exertion (sprint) and then follow up with a recovery period. Then another short burst followed by another recovery, etc…
The latest research suggests that only vigorous activity is effective in reducing heart deaths. Another recent Harvard study revealed that those who used sprint-aerobic principles in their workouts reduce their risk of heart disease by 100 percent more than those who practice aerobic exercise. Of course if you are out of shape I don’t suggest that you go out and give it all you’ve got. That’s where goal setting comes in.
What about burning fat?
For many years the conventional wisdom was that more was better. Long, slow cardio was the way to go. The problem with this is your body adjusts to this steady state and it tries to conserve energy (calories). Sure it initially burns more fat, but in time it teaches the body that it needs fat available to use as fuel for it’s next cardio session.
Sprint intervals burn fat best. These short bursts use energy from carbohydrates, which burn energy at a higher rate than fat. You then burn much more fat for energy during the recovery period as you replenish the carbs.
A study at Laval University in Quebec, found that High Intensity Interval Training or HITT cardio helped loose nine times more fat than those who ran moderately on a treadmill for 20 – 60 minutes.
Ever look at a long distance runner? A long distance cyclist? Next time you’re at the gym take a peek at the people that spend all their time on the treadmill….
I know running is addictive, but, I always end up thinking of the hamster that spends endless time on the hamster wheel. Compare a marathon runner to a sprinter. It doesn’t matter male or female. The sprinter looks lean yet muscular – the ideal body.
Long slow cardio forces the body to get rid of muscle, where as intensity offsets muscle reduction.
Carl Lewis who won 9 gold Olympic medals, contributes some of his success to interval training. Even Lance Armstrong who won the Tour de France seven times contributed his success to interval training.
Our bodies were NOT designed for steady cardio but rather stop-and-go movements. No other animal on earth does endurance type physical activities. In addition, most competitive sports focus on short bursts of exertion followed by recovery.
Another big advantage of High Intensity Interval Training over Endurance Cardio Training is the reduction of Strains and Overuse Injuries.
How many people do you know that have sore knees from running? If you are overweight you are basically crushing your joints with the excess weight and repetitive pounding.
Tight IT Bands, more correctly called Iliotibial Band Syndrome, can cause pain from the hip to below the knee. Lateral Knee and Hip pain is most common, as the IT Band pulls the knee cap out of place bruising your femur.
Most aerobic exercise programs result in a 50 to 90 percent injury rate in the initial six weeks of training! Yet the typical weight-loss program for an overweight person seems to focus on continuous repetitions for a prolonged period of time. As I’ve already stated more is not necessarily better.
What about middle-age and older adults?
By focusing on High Intensity Interval Training there is a tremendous increase in growth hormone which is not only important for muscle building, but for fat loss and reversing the aging process!
If you want to preserve muscle, improve cholesterol levels, maintain healthy testosterone levels, prevent hair loss and tone the body, start adding HIIT to your fitness routine.
Along with (HIIT) High Intensity Interval Training focus on resistance training and body weight workouts. Join a fitness Boot Camp to help get you started or challenge you to get to that next level.
What ever exercise regimen you choose, don’t stop moving – and most important have fun!
Sunday, April 6, 2008
Spring has Sprung head outdoors
So you want to start walking outdoors to lose all that belly fat that you accumulated over the winter? Walking keeps your blood vessels young. According to a study by the University of Colorado, older men (averaging 62) who went on an hour-long walk 5 days a week had blood flow similar to that of young men average age of 27.
Now, if you have been sedentary over the winter, starting out walking is a great way to start getting fit. Health Canada recommends that you exercise regularly 4 to 7 days of the week. The amount of time needed to stay healthy depends on effort. Scientists say that you must accumulate 60 minutes of physical activity every day to stay healthy or improve your health.
It is best to know what your ultimate goal is when you head outside. Is it to become more fit? Have a healthier heart? Or do you want more? Do you want to lose that body fat?
Unless you are overly obese, you will see little fat loss results from spending a great deal of time walking. Any activity can count as cardio/aerobic exercise as long as it meets the 3 requirements of frequency (a MINIMUM of 3 times per week) , intensity (working up to 60-90% of your Maximum Heart Rate) and time (at least 20 to 60 minutes).
Your body has about 5.6 liters of blood that circulates through the body three times every minute! Regular aerobic exercise performed most days of the week reduces the risk of developing or prematurely dying from some of the leading causes of illness and death. So why did you wait until winter is over???
Can’t handle doing an hour long cardio workout?
Try splitting your cardio workout into two sessions. This can double your fitness gains. A shorter workout duration means that you can spend more time in a higher heart rate zone and not tire. Plus you can do it a different times of the day.
Or
Try High Intensity Interval Training. This is a much shorter aerobic workout that involves periods of exertions and recovery. Basically you vary the degree of your aerobic workout by doing a short burst of high intensity exertion and then follow up with a recovery period. Then another short burst followed by another recovery, etc…
So do you know which cardiovascular workout is best for your heart and for fat loss?
I’ll let you know next newsletter. Now go out and exercise!
Sunday, March 2, 2008
FIGHT THE COLD & FLU BUGS
It’s that’s time of year again - Cold and Flu season. People are getting antsy from staying indoors, everybody has had enough of the cold weather. Although the flu season starts around November, it seems that the end of winter is when most people come down with the flu or cold bug.
But, do you know the difference between a flu and a cold?
The flu or influenza, is a viral upper respiratory illness that comes on suddenly, causing symptoms such as fever, body aches, headache, fatigue, loss of appetite, a dry cough, and a sore or dry throat. Often a flu can lead to a bacterial infection like bronchitis, an ear infection or sinus infection. In the worst case, pneumonia may develop.
A cold is also an infection of the upper respiratory system but is not so severe. Symptoms include a runny nose, a cough, sore throat, sneezing, watery eyes and congestion.
1 in 4 Canadians get the flu each year. It is estimated that between 4,000 and 8,000 Canadians die every year from serious complications of the flu.
The average person gets the common cold two to four times a year. Children can get the common cold as many as ten times a year!
Typically you catch the cold or flu through the air by coughs or sneezes.
Three influenza pandemics occurred in the 20th century. The worst was at the turn of the century where the Spanish Flu killed close to 100 million people.
There is no such thing as a “Stomach flu”. This is actually viral gastroenteritis, or simply put - a mild case of food poisoning.
Do you want to successfully fight the cold and flu? Here are some simple steps;
1. Get adequate sleep. Aim for 7-8 hours of restful sleep.
2. Eat properly. Stop eating processed foods. Eat whole foods like fruits and vegetables, nuts, seeds, fish and meat. Forget the chips, granola bars and soy burgers…
3. Influenza thrives on drastic temperature changes. I know that’s kind of hard living in Winnipeg. Being smart to reduce the strain on your body’s immune system. Dress appropriately. If you have to go outside when it’s 30 below don’t forget a hat, gloves/mitts and warm boots. Keep your home at a comfortable temperature – not too warm.
4. Wash your hands regularly. Not only when you go the washroom, but after going out in public – be it shopping, going to a sporting event, a play or the gym.
5. Eat Garlic. This is a natural adaptogenic infection fighter. Known as the poor person’s antibiotic, Garlic help eradicate infections as they enter your immune system.
6. Get Vaccinated. Having a flu shot every fall or early winter helps boost your immunity. If you don’t like needles then ask for a nasal spray – it is just as effective. It may be too late to get the flu shot now – unless you’re off to the southern hemisphere this summer. Some companies will even pay for the flu shot at the beginning of the season – so take note for this fall. Although I'm not a big fan of getting the flu shot, children and the elderly should consider it.
7. Exercise Regularly. Working out helps to relieve stress which in turn helps your body’s immune system. By building up the virus-fighting antibodies this can also improve the response when receiving a flu shot.If you currently have the flu – do NOT try and sweat it out. The additional stress on your body will just prolong the infection.
But, do you know the difference between a flu and a cold?
The flu or influenza, is a viral upper respiratory illness that comes on suddenly, causing symptoms such as fever, body aches, headache, fatigue, loss of appetite, a dry cough, and a sore or dry throat. Often a flu can lead to a bacterial infection like bronchitis, an ear infection or sinus infection. In the worst case, pneumonia may develop.
A cold is also an infection of the upper respiratory system but is not so severe. Symptoms include a runny nose, a cough, sore throat, sneezing, watery eyes and congestion.
1 in 4 Canadians get the flu each year. It is estimated that between 4,000 and 8,000 Canadians die every year from serious complications of the flu.
The average person gets the common cold two to four times a year. Children can get the common cold as many as ten times a year!
Typically you catch the cold or flu through the air by coughs or sneezes.
Three influenza pandemics occurred in the 20th century. The worst was at the turn of the century where the Spanish Flu killed close to 100 million people.
There is no such thing as a “Stomach flu”. This is actually viral gastroenteritis, or simply put - a mild case of food poisoning.
Do you want to successfully fight the cold and flu? Here are some simple steps;
1. Get adequate sleep. Aim for 7-8 hours of restful sleep.
2. Eat properly. Stop eating processed foods. Eat whole foods like fruits and vegetables, nuts, seeds, fish and meat. Forget the chips, granola bars and soy burgers…
3. Influenza thrives on drastic temperature changes. I know that’s kind of hard living in Winnipeg. Being smart to reduce the strain on your body’s immune system. Dress appropriately. If you have to go outside when it’s 30 below don’t forget a hat, gloves/mitts and warm boots. Keep your home at a comfortable temperature – not too warm.
4. Wash your hands regularly. Not only when you go the washroom, but after going out in public – be it shopping, going to a sporting event, a play or the gym.
5. Eat Garlic. This is a natural adaptogenic infection fighter. Known as the poor person’s antibiotic, Garlic help eradicate infections as they enter your immune system.
6. Get Vaccinated. Having a flu shot every fall or early winter helps boost your immunity. If you don’t like needles then ask for a nasal spray – it is just as effective. It may be too late to get the flu shot now – unless you’re off to the southern hemisphere this summer. Some companies will even pay for the flu shot at the beginning of the season – so take note for this fall. Although I'm not a big fan of getting the flu shot, children and the elderly should consider it.
7. Exercise Regularly. Working out helps to relieve stress which in turn helps your body’s immune system. By building up the virus-fighting antibodies this can also improve the response when receiving a flu shot.If you currently have the flu – do NOT try and sweat it out. The additional stress on your body will just prolong the infection.
Saturday, February 9, 2008
February is Heart Month
Did you know????
Your heart beats about 100,000 times in one day and about 35 million times in a year. During an average lifetime, the human heart will beat more than 2.5 billion times.
Your body has about 5.6 liters (6 quarts) of blood. This 5.6 liters of blood circulates through the body three times every minute. In one day, the blood travels a total of 19,000 km (12,000 miles)-that's four times the distance across the US from coast to coast.
The heart pumps about 1 million barrels of blood during an average lifetime-that's enough to fill more than 3 super tankers.
In Canada, stroke kills 45 per cent more women than men. And women are 16 per cent more likely than men to die after a heart attack.
According to The Heart and Stroke Foundation, most Canadian women have at least one risk factor for heart disease and stroke. As they age, estrogen levels, which offer them a degree of protection against heart disease and stroke when they are younger, begin to decline.
What ever exercise regimen you choose, don’t stop moving. Walking keeps your blood vessels young.
Want more proof. A recent study out of King’s College in London found that being sedentary increases the risk of developing age-related disease and hastens the aging process. Make it to 70, the authors write, and if you're still physically fit and healthy, you will be as "happy and mentally healthy as a 20-year-old."
So rather than spending money on laser treatments and wrinkle cream, get active – go for a jog, take up a new sport or hit the gym.
Your heart beats about 100,000 times in one day and about 35 million times in a year. During an average lifetime, the human heart will beat more than 2.5 billion times.
Your body has about 5.6 liters (6 quarts) of blood. This 5.6 liters of blood circulates through the body three times every minute. In one day, the blood travels a total of 19,000 km (12,000 miles)-that's four times the distance across the US from coast to coast.
The heart pumps about 1 million barrels of blood during an average lifetime-that's enough to fill more than 3 super tankers.
In Canada, stroke kills 45 per cent more women than men. And women are 16 per cent more likely than men to die after a heart attack.
According to The Heart and Stroke Foundation, most Canadian women have at least one risk factor for heart disease and stroke. As they age, estrogen levels, which offer them a degree of protection against heart disease and stroke when they are younger, begin to decline.
What ever exercise regimen you choose, don’t stop moving. Walking keeps your blood vessels young.
Want more proof. A recent study out of King’s College in London found that being sedentary increases the risk of developing age-related disease and hastens the aging process. Make it to 70, the authors write, and if you're still physically fit and healthy, you will be as "happy and mentally healthy as a 20-year-old."
So rather than spending money on laser treatments and wrinkle cream, get active – go for a jog, take up a new sport or hit the gym.
Friday, January 4, 2008
Diets do NOT Work
One of the most popular New Year’s resolutions is to lose weight and get in shape. Before you spend your valuable time, energy and money on the latest diet fad, let me tell you that Diets do NOT work.
Diets have almost a 100% failure rate.
A July 2007 UCLA study concluded that most efforts at calorie restriction result in only very short-term weight loss, and, could even ultimately lead to weight gain.
Diets are dangerous to your health.
Diets put a strain on your body. Cutting calories results in depression bayseam dtsebtery and low energy levels.
Diets slows down your Metabolism.
By cutting calories and skipping meals, your body can’t differentiate between deciding not to eat and real famine. Your body believes it is starving and slows down in order to maintain every critical calorie it has.
Diets create fat.
When your metabolism slows down, it is more like to store fat. Then, when you do eat, your body realizes it is now getting the food it needs to survive and stores it as fat.
Diets lead to eating disorders.
It is very easy to binge or overeat when you are on a diet. Most dieters become part of the chronic or Yo-Yo dieters. Others become obsessed with controlling what they choose to eat.
Diets are Negative thoughts.
People dieting are more critical of themselves and become more miserable eroding confidence and self-respect.
Diets result in muscle shrinkage.
Muscle helps burn fat. Diets creates water and muscle loss. Any person that loses weight rapidly (faster than 1-2 pounds a week) is mainly due to water loss.
Diets are synonymous with Weight Loss.
Focus on FAT LOSS rather than weight loss. Rather than thinking of your weight, focus on your body composition. Your body fat percentage and hip to waist ratio are two of the best indicators of your lean body mass.
Losing fat is not easy. Your body wants to stay the way it is and requires hard work and willpower to succeed in a person’s quest to become leaner. There are no magic pills or fads that are effective in the long run. Models and Movie stars that endorse products are there to make money. Don’t waste your hard-earned money.
It is important to realize that weight is meaningless as an index of fitness or health. It is best to focus on FAT LOSS rather than weight loss.
Rather than Dieting do the following:
Focus on Calories in vs Calories out.
Exercise - Burning off the fat is much healthier and effective than starving the fat.
Nutrition - Proper nutrition is 60% of the effort in building a healthy strong body. Follow a properly balanced eating schedule. Eat 5 or 6 meals of fruits, vegetables and lean cuts of meat per day. Stay away from processed and fast foods.
I hope you do not fall in the Diet Trap and become part of the yo-yo phenomenon. You can’t stay on a diet forever. It is important to find a lifestyle that works for you. The best results come from a long-term strategy involving permanent change in both eating and activity habits.
If you’ve made losing weight your New Year’s resolution do NOT diet. Your ultimate goal should be to improve your energy levels, be free from illness, and achieve your personally desired body composition. See a personal trainer. They can help guide you on the right track.
Diets have almost a 100% failure rate.
A July 2007 UCLA study concluded that most efforts at calorie restriction result in only very short-term weight loss, and, could even ultimately lead to weight gain.
Diets are dangerous to your health.
Diets put a strain on your body. Cutting calories results in depression bayseam dtsebtery and low energy levels.
Diets slows down your Metabolism.
By cutting calories and skipping meals, your body can’t differentiate between deciding not to eat and real famine. Your body believes it is starving and slows down in order to maintain every critical calorie it has.
Diets create fat.
When your metabolism slows down, it is more like to store fat. Then, when you do eat, your body realizes it is now getting the food it needs to survive and stores it as fat.
Diets lead to eating disorders.
It is very easy to binge or overeat when you are on a diet. Most dieters become part of the chronic or Yo-Yo dieters. Others become obsessed with controlling what they choose to eat.
Diets are Negative thoughts.
People dieting are more critical of themselves and become more miserable eroding confidence and self-respect.
Diets result in muscle shrinkage.
Muscle helps burn fat. Diets creates water and muscle loss. Any person that loses weight rapidly (faster than 1-2 pounds a week) is mainly due to water loss.
Diets are synonymous with Weight Loss.
Focus on FAT LOSS rather than weight loss. Rather than thinking of your weight, focus on your body composition. Your body fat percentage and hip to waist ratio are two of the best indicators of your lean body mass.
Losing fat is not easy. Your body wants to stay the way it is and requires hard work and willpower to succeed in a person’s quest to become leaner. There are no magic pills or fads that are effective in the long run. Models and Movie stars that endorse products are there to make money. Don’t waste your hard-earned money.
It is important to realize that weight is meaningless as an index of fitness or health. It is best to focus on FAT LOSS rather than weight loss.
Rather than Dieting do the following:
Focus on Calories in vs Calories out.
Exercise - Burning off the fat is much healthier and effective than starving the fat.
Nutrition - Proper nutrition is 60% of the effort in building a healthy strong body. Follow a properly balanced eating schedule. Eat 5 or 6 meals of fruits, vegetables and lean cuts of meat per day. Stay away from processed and fast foods.
I hope you do not fall in the Diet Trap and become part of the yo-yo phenomenon. You can’t stay on a diet forever. It is important to find a lifestyle that works for you. The best results come from a long-term strategy involving permanent change in both eating and activity habits.
If you’ve made losing weight your New Year’s resolution do NOT diet. Your ultimate goal should be to improve your energy levels, be free from illness, and achieve your personally desired body composition. See a personal trainer. They can help guide you on the right track.
Saturday, December 15, 2007
A JELLO BELLY WON’T MAKE YOU JOLLY LIKE SANTA
The Holiday season can create havoc on with your health regime. The work parties, family gatherings and tons of food and drink make it difficult to maintain a healthy diet.
Many people chose to overindulge because of the holiday season. Here’s an interesting statistic. Did you know that most North Americans will gain up to 10 pounds of weight during the holidays?
FAT FACT:
The average person has about 30 billion fat cells. If you are overweight or obese you can have over 100 million fat cells!. When you eat all that great Christmas baking, chocolates and kielbasa, those fat cells can expand--up to 1,000 times their original size! Unfortunately a fat cell can only get so big and once it reaches it’s limit it multiplies. Plus, once you have a fat cell – you have it for life! You can NEVER burn it off. So remember this when you grab for that next short-bread cookie.
The point of holiday gatherings is to celebrate. Mingle with friends and loved ones instead pigging out. Unless you have a high metabolism like myself, you are going to regret going overboard.
Here are some Tips for the Holidays
Don’t starve yourself. Eat a good breakfast. Maintain a healthy eating schedule which includes protein during the day.
Aim for 5 or 6 evenly spaced meals a day. This isn’t just for the holidays. Not only is this the best way to burn fat and maintain muscle, but the lower end of the intestine requires emptying every six hours. Unfortunately, most people retain its contents twenty-four hours, which could result is ulcers and cancer.
Eat a good portion of vegetables. They have very few calories and will help to fill you up.
Eat a sensible salad (excluding the creamy dressing) before attending a holiday function.
Grab some fruit rather than the calorie dense dainty.
Stay away from the processed foods and white bread & pasta. Choose whole grain products.
Limit the booze. Alcohol intake can quickly add hundreds of calories. And guys, it significantly increases estrogen and reduces your testosterone levels.
Drink water. Along with your regular hydration requirements, drink a glass just before the big meal.
Wait a good 20 minutes before going for a second helping. It takes your brain about 20 minutes to realize that the stomach is full.
Remember – all things in moderation. If your Aunt keeps hounding you to grab seconds – politely decline. Offer to take a goody bag home instead.
If you’re hosting the party - present food in various locations to encourage activities and mingling as well as eating.
Stick with your exercise program. Don’t fall into a rut.
Not sure what to eat? Here are some fat fighting foods:
Eggs. Low in calories, they not only do they curb cravings but the whites are high in protein. The yoke has important vitamins, minerals and fat
Low-fat dairy A University of Tennessee study showed that dieters on a high-dairy meal plan shed more abdominal fat than their nondairy-eating peers. Milk also helps to build muscle and lowers the odds of a stroke.
High-fiber foods Beans, lentils, veggies and whole-grain foods take longer to digest and keep you satisfied longer.
Fish. Ensure the fish are wild and not “farm-raised”
Chicken. Always a good bet – stay away from fried…..
If you avoid consuming any fat, you will short-circuit your body's natural system for transporting vitamins through the body and regulating cholesterol levels. A healthy diet should take approximately 20-35% of its total calories from fat. However, keep in mind that fat has almost twice the number of calories as carbohydrates or protein (9 grams compared to 4 grams). Just watch your calorie intake.
Guidelines:
The Canada Food Guide suggests that you eat a variety of foods from all 4 of the basic food groups – Grain, Fruits/Vegetables, Milk Products, Meat & Alternatives. Not sure how much is in a serving?
The following are equivalent to one serving:
A deck of cards = 3 oz. chicken/beef/turkey/fish
Your thumb = 1 oz. cheese
1 ice cream scoop = 1/2 cup cooked rice/pasta/oatmeal/beans/fish or poultry
A tight fist = 1 oz. dry cereal
A computer mouse = 1 baked potato
A yoyo = 1/2 bagel
1 fruit or 1/2 cup of raw vegetables.
Eating more than one serving in a meal is expected as a combination of foods is best. Remember the 5 or 6 regular spaced meals previously mentioned? Make it a part of your healthy lifestyle.
This is a special time of the year. Enjoy it with your friends and family.
Wishing you all the best this Holiday Season!
Doug.
Many people chose to overindulge because of the holiday season. Here’s an interesting statistic. Did you know that most North Americans will gain up to 10 pounds of weight during the holidays?
FAT FACT:
The average person has about 30 billion fat cells. If you are overweight or obese you can have over 100 million fat cells!. When you eat all that great Christmas baking, chocolates and kielbasa, those fat cells can expand--up to 1,000 times their original size! Unfortunately a fat cell can only get so big and once it reaches it’s limit it multiplies. Plus, once you have a fat cell – you have it for life! You can NEVER burn it off. So remember this when you grab for that next short-bread cookie.
The point of holiday gatherings is to celebrate. Mingle with friends and loved ones instead pigging out. Unless you have a high metabolism like myself, you are going to regret going overboard.
Here are some Tips for the Holidays
Don’t starve yourself. Eat a good breakfast. Maintain a healthy eating schedule which includes protein during the day.
Aim for 5 or 6 evenly spaced meals a day. This isn’t just for the holidays. Not only is this the best way to burn fat and maintain muscle, but the lower end of the intestine requires emptying every six hours. Unfortunately, most people retain its contents twenty-four hours, which could result is ulcers and cancer.
Eat a good portion of vegetables. They have very few calories and will help to fill you up.
Eat a sensible salad (excluding the creamy dressing) before attending a holiday function.
Grab some fruit rather than the calorie dense dainty.
Stay away from the processed foods and white bread & pasta. Choose whole grain products.
Limit the booze. Alcohol intake can quickly add hundreds of calories. And guys, it significantly increases estrogen and reduces your testosterone levels.
Drink water. Along with your regular hydration requirements, drink a glass just before the big meal.
Wait a good 20 minutes before going for a second helping. It takes your brain about 20 minutes to realize that the stomach is full.
Remember – all things in moderation. If your Aunt keeps hounding you to grab seconds – politely decline. Offer to take a goody bag home instead.
If you’re hosting the party - present food in various locations to encourage activities and mingling as well as eating.
Stick with your exercise program. Don’t fall into a rut.
Not sure what to eat? Here are some fat fighting foods:
Eggs. Low in calories, they not only do they curb cravings but the whites are high in protein. The yoke has important vitamins, minerals and fat
Low-fat dairy A University of Tennessee study showed that dieters on a high-dairy meal plan shed more abdominal fat than their nondairy-eating peers. Milk also helps to build muscle and lowers the odds of a stroke.
High-fiber foods Beans, lentils, veggies and whole-grain foods take longer to digest and keep you satisfied longer.
Fish. Ensure the fish are wild and not “farm-raised”
Chicken. Always a good bet – stay away from fried…..
If you avoid consuming any fat, you will short-circuit your body's natural system for transporting vitamins through the body and regulating cholesterol levels. A healthy diet should take approximately 20-35% of its total calories from fat. However, keep in mind that fat has almost twice the number of calories as carbohydrates or protein (9 grams compared to 4 grams). Just watch your calorie intake.
Guidelines:
The Canada Food Guide suggests that you eat a variety of foods from all 4 of the basic food groups – Grain, Fruits/Vegetables, Milk Products, Meat & Alternatives. Not sure how much is in a serving?
The following are equivalent to one serving:
A deck of cards = 3 oz. chicken/beef/turkey/fish
Your thumb = 1 oz. cheese
1 ice cream scoop = 1/2 cup cooked rice/pasta/oatmeal/beans/fish or poultry
A tight fist = 1 oz. dry cereal
A computer mouse = 1 baked potato
A yoyo = 1/2 bagel
1 fruit or 1/2 cup of raw vegetables.
Eating more than one serving in a meal is expected as a combination of foods is best. Remember the 5 or 6 regular spaced meals previously mentioned? Make it a part of your healthy lifestyle.
This is a special time of the year. Enjoy it with your friends and family.
Wishing you all the best this Holiday Season!
Doug.
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