Source: http://soulcurrymagazine.com
Whether it is Atkins Diet, http://www.atkins.com/, The Zone Diet, http://www.zonediet.com/, The South Beach Diet http://www.southbeachdiet.com/sbd/publicsite/index.aspx , The Protein Power Diet http://www.proteinpower.com/, or any of the other high protein diets in the marketplace today, there seems to be a huge emphasis now on reducing a person’s daily intake of carbs while increasing the daily intake of protein as a means of effecting and aiding sustained weight loss. If you are one of the millions of Americans who now or at one time have been on one of these diets, you know that there can be times when figuring out what to eat is a real challenge.
Now, I am not here to judge the effectiveness, or the lack thereof of any of the above mentioned diet programs, nor will I attempt to convince anyone of the superiority of such a dieting regime. Instead, I want suggest an option that a person on such a diet has when it comes to selecting foods.
I will not go into very much details regarding all possible foods items in a particular food group. What I will do instead is first begin by prioritizing the food groups based upon the amount of protein, fats and carbs. Those food groups that tend to be high in protein, low in both carbs and fats are listed first and are the best foods from which to select.
Next, those foods that are high in protein but low in carbs and slightly higher in fat will be listed second. Thirdly, those that are high in protein, low in fat yet high in carbs will be listed followed by those that are high in protein, fats and carbs. What I am presenting here is not a scientific methodology, but rather a general rule of thumb that a person can use to make food selection less of a challenge.
While this posting will be strictly introductory in nature, we are looking to make this a weekly posting, where we will explore not just food selections, but also discuss the effectiveness and superiority of high protein, low carbs diets to other diets.
#1 Poultry and Seafood
As one might have guessed, those foods that tend to be high in protein yet relatively low in both fats and carbs are poultry, (chicken, turkey and duck) as well as seafood.
- Examples: Protein Carbs Fats
- 1 pound of raw Chicken breast meat only 16 g 0 g 1 g
- 1 pound of raw Duck meat only 25 g 0 g 8 g
- ½ Pink raw Salmon 32 g 0 g 5 g
A special note, for those that are either allergic to meat, choose not to eat animal products or would like to supplement animal products with other products, Protein powder is an excellent source; most of the protein powder that I have used or recommended for our clients are low in both fats and carbs.
#2 Eggs and Lean Cuts of Beef and Pork
Depending upon how they are prepared, eggs tend to have a higher amount of protein, with relatively high amounts of fats and very little carbs. The same can be generally said of lean cuts of beef and pork; actually if the mean is so lean, it could fall in the #1 rated category along with poultry and seafood.
- Examples: Protein Carbs Fats
- 1 large whole raw egg 7 g 0 g 5 g
- 1 cup of raw egg whites 26 g 2 g 0 g
- 4 oz. of Pork Chops, lean, raw, meat only 24 g 0 g 8 g
#3 Beans and other Legumes
While very nutritious and a must for a diet of variety, beans while high in protein, and low in fats, does have a tendency to be higher in carbs.
- Examples: Protein Carbs Fats
- 1 oz of navy beans 6 g 17 g 0 g
- 1 oz of pinto beans 6 g 18 g 0 g
#4 Nuts and seeds
Finally, nuts and seeds while being high in protein can and often are high in both fats and carbs.
- Examples: Protein Carbs Fats
- 1 oz Peanuts, raw 5 g 7 g 14 g
- 1 oz sunflower seeds, raw 6 g 6 g 14 g
Now, I am fully aware that there may be one or a few foods that do not fit the general assumptions here. That is ok. The point is to establish a system whereby individuals who are on the high protein, low carbs, low fat diets can have a simple way of selecting some of the most common foods based upon its proportion of protein, carbs and fats.
Do you know of any other foods that fall within or even outside of the generalities here? Are you currently on such a diet? If so, do you struggle with figuring out just what to eat? Do you feel that such a high protein diet is sustainable? All comments and questions are welcomed.
Published in
Protein
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Source: http://3.bp.blogspot.com
What is a Whole Grain?
Whole grains contain the entire grain kernel-- the bran, germ, and endosperm.
What are examples of whole grains?
- whole-wheat flour
- bulgur (cracked wheat)
- oatmeal
- whole cornmeal
- brown rice
- buckwheat
Other examples include: http://www.mypyramid.gov/pyramid/grains.html#
- whole wheat cereal flakes
- muesli
- whole grain barley
- whole grain cornmeal
- whole rye
- whole wheat bread
- whole wheat crackers
- whole wheat pasta
- whole wheat sandwich buns and rolls
- whole wheat tortillas
- wild rice
Why Eat Whole Grains?
Whole grains offer many benefits such as:
- Contains vitamins and minerals,
- Has high levels of antioxidants and other healthy plant-based nutrients.
- Contains protective antioxidants in amounts near or exceeding those in fruits and vegetables.
- Provides some unique antioxidants not found in other foods.
- Helps reduce the risk of heart disease, cancer and diabetes.
- May lower triglycerides,
- May improve insulin control,
- May help in weight management,
- Many help slow the build-up of arterial plaque
What is the RDA for Whole Grains?
½ of the RDA for all grains should be whole grains. So, if the RDA for grains is 6-11 ounces ( serving), then at least 3-5 ½ servings should come from whole grains. See our related posting on grains: Click here!
What is a serving of Grain?
In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice can be considered as 1 ounce equivalent. Click the link for a detailed look at the list of serving size for a variety of foods: http://www.mypyramid.gov/pyramid/grains_counts_table.html
Do you eat whole grains in as part of your grain requirment? If so, share some examples? If not, what prevents you from getting the right amount of whole grains in your diet?
Published in
Carbs
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Source: http://www.blisstree.com
In the quest to get nutritious food while decreasing the number of calories consumed, our clients typically asks us what we recommend in the way of smoothies. While surfing the web, I came across this smoothie that is said to be both light and lean. Click here see the full article. So, I wanted to highlight it here to give our clients and readers another option in their food selection.
Low Calorie Fruit Smoothie
- 1/2 cup low-fat milk
- 1/2 cup strawberries, frozen
- 1/4 cup blueberries, frozen
- 1/4 cup fat-free raspberry yogurt
- 2-3 ice cubes
Published in
Nutrition
Source: http://www.stitchweavers.com
Whether it is the ACE http://www.acefitness.org/, US DHHS (Department of Health and Human Services) http://www.hhs.gov/, your doctor or tons of other health and fitness mags, TV shows and personalities, we are told over and over again of the importance of exercising. Despite this plethora of information, and one might say overload of information, far to many of us do not exercise. Consider the facts:
According to the CDC, Center for Disease Control, http://www.cdc.gov/nchs/fastats/overwt.htm
· 67% of noninstitutionalized adults age 20 years and over who are overweight or obese;
· 34% of noninstitutionalized adults age 20 years and over who are obese;
· 18% of adolescents age 12-19 years who are overweight:
· 15% of children age 6-11 years who are overweight:
· 11% of children age 2-5 years who are overweight:
Published in
Exercise
Tagged under
Source: http://blogs.guardian.co.uk
The Inner/Outer Journey of a Fellow Blogger
Being a blogger, I am always on the look out for topics that I can write about to which my readers would not only enjoy reading but also be compelled to comment upon. As a trainer, I am constantly meeting and speaking with people about exercising, dieting, etc… and pitching our programs. Earlier this week I spoke with a young lady who will be participating in our 6 AM Fitness Bootcamp. She also happens to be a fellow blogger. Her name is Rose-Mary Holosko. You can access her blog by clicking the following link http://transformrosy.blogspot.com/. Rose-Mary even wrote a post about her feeling of participating in the bootcamp. You can read it here http://transformrosy.blogspot.com/2009/10/too-boot-camp-or-not-to-boot-camp.html
I have read a few posts on her blog and I must say it was refreshing to read about her journey, both the struggles and the triumphs, to feeling and looking better, or as she has clearly stated "Rosy's Inner/Outer Transformation". So, I wanted to highlight her blog and allow others to share in her story, and if possible find a bit of inspiration that far too many people that struggle with getting and keeping the weight off lack. I welcome your feedback and comments as to what you think not just her blog but also of the mindset that is clearly evident in her posts.
****Our mission is to Inspire, Motivate and Help you Achieve a Better You! If you are committed to that goal we are committed to helping you reach it. Thus, our blog posts are part of the effort. Our posting objective is to present short, digestible posts. We do not claim that the posts are exhaustive in its discussion of a point. Rather, our posts serve as a means of initiating a conversation about topics that need to be address in our quest for a better body. The other part of the process is receiving feedback, questions and comments from you, our readers and/or clients. We want to hear from your rather you agree, disagree, like or dislike any of our posting. It is with this dynamic interaction that we refine our methods to deliver better and better content.
Published in
Guest Bloggers
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Why bootcamp?
By its very definition, a bootcamp, any bootcamp, is any short and focused style of training that is used to jump start learning or skill acquisition. So, instead of using “short group exercise program”, we use bootcamp for ease of communication and because bootcamp has more of a promotional appeal.
Is this a military style bootcamp?
No, this is not a military style bootcamp. We do not scream nor yell at our campers; we are not here to make you faint, regurgitate, or embarrass you. We do not have you rolling in mud, climbing trees, pulling tires or exercising in harsh conditions. Our goal and aim is purely fitness oriented. We are here to help you lose the unwanted weight, to get back into shape, to increase muscular strength, muscular tone, flexibility, endurance, flexibility, etc…; we do, however, push you do just a little more each day to do better and perform better. Otherwise, we would not be adding value to you.
What exercises do you do during the bootcamp?
We use a lot a bodyweight exercise like pushups, sit ups, squats, lunges, etc... We also do plyometrics (jumping) exercise; we do cardio kicking drills, some boxing drills, partner drills and other calisthenics’ type exercises. We also incorporate the use of resistance bands and dumbbells for added resistance. Additionally we do trail walking, jogging and running and joint manipulations, static active and dynamic stretching.
Can anyone participate in the exercise?
Anyone can do the exercises, as long as there are neither physical nor mental disabilities. As it is a group exercise program, everyone does the same exercise just at different levels of abilities and intensities. We modify all exercise to fit whatever limitations you might bring to the sessions.
Our sessions are especially good for beginners who have never exercised before, individuals who have been away from the exercise scene for some time, mothers who want to get rid of the baby weight, individual who like group exercises and want to take their fitness to the next level. Our exercise program is not for the season athlete or season fitness person as we do no advance level training in our sessions. So, from beginners, to intermediates, to slightly advanced, we have a program to help you feel and look better.
Why do you train at 6:00 AM?
Again, most of the individuals that join and participate in our bootcamps are either just starting to get back in shape, use to exercise and for some reason fell off but need a jump start to get themselves back on track or those who are currently working out but lack the consistency or who are not seeing the results that expected. So, we work out at 6 AM as this is the best time for these folks; but also we work out at 6 AM to:
-
Jump start the metabolism
-
Increase the Resting Metabolic Rate
-
Ensure that exercise does not get pushed aside by making it the first thing we do in the morning
-
Increase our energy level throughout the day
Throughout the year, we have a second session at 6 PM. This is generally during the spring, summer and fall seasons. We will also conduct sessions at other times if there is enough demand.
Why is the training session 6 weeks or 45 days?
From a behavioral change standpoint, 45 days seem to be the "magically number" for when changes in behavior manifests as a habit.
What can I realistically expect to achieve in 6 weeks?
An average fitness program including both caloric restriction and increased activity levels should produce:
-
Weight loss of 1.5-3 pounds weekly;
-
Reduction in 1-2 inches weekly;
-
Substantial increase in muscular strength;
-
Increased muscular tone;
-
Increase cardio endurance;
-
Increase flexibility;
-
Increased balance and coordination;
-
Increased energy;
-
Greater feeling of well being
Results will vary depending upon your current metabolic rate, how your body response to the training and diet, how frequently you exercise and how intense your efforts are.
What do I need to get started?
We used very limited equipment during our sessions. We use a lot a bodyweight exercise. We do, however, incorporate the use of a resistance bands and dumbbells, plus an outside style exercise mat ranging in thickness from 5/8” to 1”. For the dumbbells, we recommend for women no less than 3 pounds and no more than 5 pounds, for guys, we recommend no less than 5 pounds and no more than 10 pounds.
How do I get started?
Contact us by phone or register on our website; set your realistic goals; establish a timeline for goal achievement; participate in a fitness assessment; receive your plan and begin the training. We have weekly assessments to gauge your level of progress and to see if any modifications or changes need to be made. Finally, complete the program having achieved your stated goals.
****Our mission is to Inspire, Motivate and Help you Achieve a Better You! If you are committed to that goal we are committed to helping you reach it. Thus, our blog posts are part of the effort. Our posting objective is to present short, digestible posts. We do not claim that the posts are exhaustive in its discussion of a point. Rather, our posts serve as a means of initiating a conversation about topics that need to be address in our quest for a better body. The other part of the process is receiving feedback, questions and comments from you, our readers and/or clients. We want to hear from your rather you agree, disagree, like or dislike any of our posting. It is with this dynamic interaction that we refine our methods to deliver better and better content.
Published in
Uncategorized
Source: http://www.rps.psu.edu
Frequently you will hear trainers, exercise specialists, fitness consultants, etc..., speak about the core and its importance to overall health and fitness. As clearly stated in the article, "Core Exercises: Beyond your average routine "the core is where all movement movement in your body originates. Your body's core-the area around your truck and pelvis- is where your center of gravity is located. A strong core give you:
1. Increased protection and "bracing" for your back
2. Controlled movement
3. A more stable center of gravity
4. A more stable platform for sports movements
When you have good core stability, the muscles in your pelvis, lower back, hips and abdomen work in harmony. They provide support to your spine for just about any activity.A weak core can make you susceptible to poor posture, lower back pain and muscle injuries. Strong core muscles provide the brace of support needed to help prevent such pain and injury.
In this posting, we want to discuss increasing the flexibility and mobility of the posterior core. Refer to our this posting on increasing frontal core flexibility.
Posterior Core Movement and Muscles
Spinal Extension also known as a backward bend, is a posterior movement of the spine that is executed by the erector spinae muscles. This is one of the most important postural muscle group; it keeps your back straight (source)
Source: http://www.med.nyu.edu
Published in
Flexibility Training
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