My Mom is a Superstar!

December 12, 2007

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We just completed the Group 90 Day Health and Body Makeover Program and she made the most improvements among the group!!!

Now you may think that because she’s my mother that this was easy for her. We didn’t talk about exercise or food any other time than on the call once a week. My mother has
proclaimed in the past “I will never run“.

She ate her words. And I didn’t ever tell her to!

My mother now runs 5-6 times a week for 30-40 minutes and stays
in her heart rate zone most of the time. She even runs in the house if it’s too cold in PA for her to do it outside. She claims ” this watch ( HR Monitor) makes me run!” And it’s only taken 10 years. I have been a trainer for over 10 years. Every year I go home and train, educate and suggest. I have hired them 3 different personal trainers to come to the house. The first one left which is why I had to hire #2 and then #3.

My parents are normal/healthy weight. They are not overweight or obese by any means but of course I want them to age well and be around as long as possible. They have always agreed and desired to be more fit and so it was mom’s turn to get involved with the 90 Day Health and Body Makeover this year.

She hasn’t recalculated yet but just the fact that she now runs when she said she would never and that she commits to over 30 min at least 5 days a week to exercise consistently is a MAJOR accomplishment.

She even asked herself if her schedule was the right thing for HER on a given day.  What I mean by that is Mom gives her time and attention to everyone.  However, she doesn’t give it to herself as often.  But now she admitted to doing what was right for her, not everyone else and that’s a great step for Val to take care of herself first!

Good job Mom! Love you!! Can’t wait to help you keep up the progress and get to the next goal!

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7 Basics About Nutrition

November 6, 2007


1.      Eat a variety of foods.

 

Eat plenty of fruits and vegetables every day. 

Eat different types of starches with your meals. 

Eat more high fiber foods and less salty foods.

Try new foods.

 

2.                Balance the food you eat with physical activity – maintain or improve your weight.

 

Be at a healthy weight.  Your weight goal should be one that you can maintain without much trouble

If you have trouble getting to your healthy weight or staying there, talk to a dietitian.

Every day do activities that move your body – walking, sweeping, gardening, playing.

Be active at least 30 minutes most days.  Three 10 minute periods of activity work best for some.

 

3.               Choose a diet with plenty of grain products, vegetables and fruits.

 

Try new types of whole-grain breads and breakfast cereals.

 

4.              Choose a diet low in fat, saturated fat and cholesterol.

 

Prepare meat with less fat or no fat.  Bake, broil, roast, grill or boil meats instead of frying.

Have a meatless meal one or twice a week.

Choose fried or high-fat foods only 1-3 times a week.

Drink nonfat or low-fat milk

 

5.             Choose a diet moderate in sugar.

 

Avoid regular soft drinks.  One can has 9 teaspoons of sugar….

Choose water or diet soft drinks.

 

6.               Choose a diet moderate in salt and sodium.

 

            Most Americans consume more sodium than is needed. The Nutrition Facts Label lists a Daily Value of 2,400 mg per day for sodium [2,400 mg sodium per day is contained in 6 grams of sodium chloride (salt)]. In household measures, one level teaspoon of salt provides about 2,300 milligrams of sodium.

Most people consume more than this amount.

 

7.           If you drink alcoholic beverages, do so in moderation.

 

            Alcoholic beverages supply calories but few or no nutrients.


High Cholesterol and Low Cholesterol Foods

November 4, 2007

Which foods have the most Cholesterol?

 

Cholesterol is produced in the liver; therefore all animal food products contain some cholesterol.

 

How much cholesterol should you have each day?

 

If there is a history of high cholesterol, consume less than 200 mg per day.

If there is not a history of high cholesterol the American Heart Association recommends no more that 300 mg per day. A product is considered low in Cholesterol when it has less that 20 mg per serving.

 

Liver                                            410 mg per 3 – ounce portion                     

Egg Yolk                                     212 mg per 1 yolk

Regular Ground Beef                74 mg per 3 ounces

Chicken Breast                          71 mg per 3 ounces             

Whole Milk                                  33 mg per 1 cup

 

Which foods have the least amount of Cholesterol and Saturated Fat?

 

All fruits and vegetables have zero cholesterol and little to no saturated fat.

Nuts also have zero cholesterol, however, they do have saturated fat. Saturated fat increases blood cholesterol. Therefore, choose foods with low saturated fat.

 

Dietary Fiber – How much is enough?

 

Total fiber intake should be 20-35 grams per day for adults.  Soluble fiber sources include oats, legumes, fruit pectin, psyllium and certain gums.  Fiber acts like a sponge and helps to pull LDL cholesterol, also known as bad cholesterol, out of your system so that it is not absorbed into the blood.  This factor may be involved in the association between fiber intake and decreased incidence of Coronary Artery Disease and death.

 

Sources of High Fiber

 

All Bran Cereal          10 g per ½ cup               Bran Buds Cereal          12 g per 1/3 cup

Split Peas                   16.3 g per ½ cup           Black Beans                   15.0 g per 1 cup

Pinto Beans               14.0 g per 1 cup            Lentils                              15.6 g per 1 cup

Pear with Skin            6.0 g per 1 large            Apple with Skin               2.8 g per 1 small

Banana                       2.2 g per 1 small            Turnip, Cooked               4.8 g per ½ cup

Broccoli                      2.3 g per 1 cup               Sweet Potato                  3.0g per ½ cup


10 Tips to Stay Trim During the Holidays

October 26, 2007


1. Family get togethers do not have to mean sit and eat.  Quality time together can be spent doing other activities.  Try to clear the table while people are slowing down and are almost finished to take away temptations of over eating.

 

2. Traditional meals probably contain high calorie ingredients such as pasta, butter, oil, cheese and sugar.  Be creative and consult some low fat cooking sources on alternative ingredients that will cut several hundred calories per dish using items like egg whites, applesauce, fruit paste, lighter versions (not fat free) and etc.  No need to tell the family–they probably won’t notice!

 

3. Add some new dishes to the dinner table of salads, vegetable, fruits and broth-based soups.  These are generally healthier choices so you can fill up in these and eat less “bad” stuff.

 

4. Schedule in your exercise in the mornings if you can.  Physical activity will start the day off right and help you to make better food choice all day long. 

 

5. Learn to say “No Thank You”.  You do not have to try every dish prepared or eat all that you take. Starving children around the world will not benefit from the extra pounds of body fat you will accumulate after you clear your plate several times to be polite. 

 

6. While in preparation, only sample the food that is necessary.  You could potentially eat 500-800 calories in sampling before you sit down to eat.  Ask your family to taste and give feedback as well.

 

7. Sugar free hot cocoa with marshmallows prepared using water is about 50-80 calories per serving (depending on brand). Regular hot cocoa with whole milk can run you 200 calories for an 8-10 ounce serving.  There are ways to alter small things that make a big difference.

 

8. Eat ONLY until you are satisfied, NOT full.  If you sit at the dinner table for more then 2 hours, you are probably going to eat more then you need to because it’s there.  Pay attention to when your body feels good, not when you need to unbutton your pants!

 

9. Keep a log of ALL of your exercise and food.  The average amount of calories for an adult between the ages of 30-55 who participates in moderate activity of 2-3 hours a week is 1800 (women)-2500 (men).  The average holiday meal including drinks can average around 2800-3200.  You don’t need to count the calories, just pay attention to it and be honest.  Logging keeps you aware of why the scale goes up and down.

 

10.Holidays are stressful times and sometimes depressing for some.  Exercise boosts your body’s production of serotonin, the body’s “happy drug”.   Don’t let stress win!  If you need some support in getting the gym or doing your home workouts, hire a trainer.  You’ll be glad you had the discipline and you will be ahead of the game for the New Year!

 

written by J.J. Flizanes, Director of Invisible Fitness, 800 571 5722

 

 

 

 

 

 


SUPERMARKET SMARTS Top 10 list

October 26, 2007


1. When choosing bread products, look for those that have at least 3 grams of fiber and 3 grams of protein per serving to slow down the absorption and decrease possible insulin spikes.  You will feel more satisfied as well. Calories per slice range from  60 to 140 per slice.  Read the label.

 

2. Peanut butter and string cheese are not proteins.  They have protein in them, but are not considered a protein.  At 200 calories per 2 tablespoons, peanut butter has 14 grams of fat and 7 grams of protein.  When the fat is double the protein, you can bet it’s a fat ( high in polyunsaturated fat that helps to  lower cholesterol, but nonetheless, it’s a fat). Read the label

 

3. Fat free does not mean calorie free!  Count calories not fat. The body needs fuel like your car needs gas.  Fuel = energy,  Calorie=energy.  Lower fat often means lower calorie but some brand name products add twice as much sugar to compensate so look at total calories and serving size.

 

4. Try a new vegetable every week.  Ask the grocer (sp?)about some of the ones you haven’t tried. People avoid new fruits and veggies for fear of not liking it or not knowing what to do with it!  Most people, even the healthy ones, eat the same 10 foods everyday.  That isn’t considered healthy when you see what vitamins and minerals you are missing from the ones your are not eating!

 

5. “98% fat free” in most meats is based on VOLUME not calories.  A product that says 98% fat free might actually be 50% calories from fat.

 

6. Heart healthy?  Hydrogenated oils are found in 98% of margarine products and in preserving certain crackers and cookies and other products.  This means the take a NON saturated fat and make it a saturated fat.  We call them transfatty acids and we digest them and break them down like a saturated fat.   You will find Hydrogenated in the ingredient list.  AVOID THEM IF YOU CAN.  Use polyunsaturated fats like avocado, nuts, olive oils which contain polyunsaturated ( the best kind ) and monounsaturated fats.

 

7. Sugar.  Before you flip out over the grams of sugar per serving, check to see what form the sugar comes from .  Dates, figs, honey, and molasses have  health benefits.  Granulated sugar does not.

 

8. Wine- if you drink wine, choose red.  There are an abundance of antioxidants in red wine.

 

9. Choose dark.  Chocolate lovers should know that 1 ounce of dark chocolate has more antioxidants then 1 6 oz glass of red wine!

 

10. READ LABELS!!!  ASK QUESTIONS!!!  and consult with a nutritionist if you need more help choosing food that best support what you are doing with your health.

 

 


To Stretch or NOT to Stretch…

October 25, 2007

What is a stretch?  In very basic terms, a stretch is the lengthening of a muscle. We consider it a “relaxed” state. But in order to get one muscle into that relaxed and lengthened state, another muscle has to be shortening.  

There are 2 types of stretching- passive and active.  We consider passive BAD and dangerous.  We encourage you to use active stretching.  Studies from the American Journal of Applied Physiology and reports brought to us by the American College of Sports Medicine show that passive stretching can decrease strength.  Passive stretching can tear your soft tissue thus creating less available muscle for you to create power.

 

So what’s the difference between active and passive stretching? Passive stretching is when an outside force other than your own muscle is pushing or pulling your body into a range of motion that you can’t do by yourself. 

 

Other factors to consider: everyone has a different structure. And your structure will determine it’s function–not the other way around.  No one can decide to become a contortionist. You either have large joint spaces and longer or loose ligaments so you can fold yourself or you do not.

 

Stretching naturally occurs when you exercise.  In order to contract a muscle, the opposite muscle groups have to be relaxed and lengthening.

 

Here is one good example.  The Bridge is an exercise that contracts (or works) the hamstrings, glutes and lower back.  It stretches the quads, hip flexors and abs.  Use your exercise wisely. Pick different exercises every few weeks that work though different ranges of motion so you gain active flexibility and you can stop pulling on your legs since that won’t do you any good!

 

Bridge:  On your back, knees bent, feet slightly wider than hips, push your butt in the air using your glutes and hamstrings. Lower slowly but

hover over the ground-do not rest. Start with 20 reps/ 2 sets.  Increase resistance by crossing one leg over the other and only lifting with one leg.

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5 Tips to Build Your Booty

October 25, 2007

 

  1. Ladies don’t be afraid of leg exercises.  A lot of women think that building their legs will only make them “bigger”.  Well they will get bigger if you only do resistance training and forget to tweak your diet and add cardio! Most lower-body exercises include the glutes, otherwise known as the “toosh”, and will help firm and tone that backside.
  2. Kickboxing is a great form of cardio that uses the quads and glutes to lift and push.  I have seen all my female clients improve their glutes through this and get their own “butt lift”.
  3. Spinning also can kick your butt literally if you climb those hills!!!!
  4. Stair climbing and I don’t mean the stair master.  Try taking every other stair next time you have steps to climb.  Be sure to have your entire foot secure on the step ahead of you though before you transfer your body weight.  GO SLOWLY.  The slower the better.  Caution- don’t do this in heels please!
  5. Isometric training– depending on the state of your knees, a wall sit or isometric squat will burn your bottom into shape!  Start to perform a squat, stick you butt back behind you as you lower yourself downlike you were going to sit back on a chair.  When you get 75% of the way down to where you can still hold yourself upright, stop and hold!  Hold it for 60-90 seconds.Repeat as many times as you can handle!