Success at Obtaining Fitness Goals (Part 4)

Here is "Part 4" in Brad Covington's blog on becoming successful at obtaining your fitness goals.  Be sure to go back and check out his introduction, part 1, part 2, and part 3.

The next topic we will discuss on being successful at the gym is nutrition...the most vital portion of any fitness program.  There a 2 different mentalities when people join the local gym/fitness center:

1. I am working out, I can eat whatever I want. 
2. I am working out, I can’t eat anything and must restrict my diet.

These two trains of thought are both wrong. First it is not strictly about calories, it is about the right calories.   Not all calories are created equal.  For example, a piece of cake is not going to have the same effect on the body as a piece of grilled chicken or cup of broccoli.  So, it is not simply about “counting calories” as much as it is about “eating clean”, as we in the fitness industry like to put it.

What does that mean exactly?

For starters, take all refined sugars out of your body, it is the enemy.  Refined sugars are simply wasted empty calories that the body will turn into fat.  They will make you feel sluggish, unfocused, and unmotivated.

Second, make sure to take out all of the saturated fats in your diet. What that means is stop frying your foods and, instead, bake them, broil them, grill them.  Just don’t fry them!!!  It also means getting leaner meats and not as much red meat.  Add more fish and chicken, which are low in saturated fat.  Fish have a lot of omega-3 fatty acids that will aid in your fat loss.

Also, that means we need to eat lots of fresh fruits and veggies.  Be careful with the fruits though, they still have sugar in them, just not refined sugars.  Eat as many veggies as you can stomach!!  Remember, you are what you eat from your head down to your feet. Remember that one, it is true!!!

Last but not least, leave all of the processed food alone.  If it is processed, it is full of sodium and artificial chemicals that help with the preservation and increase the shelf life.  Have you ever been to France?  Have you noticed there are a lot of smaller people, not a lot of overweight individuals and all they do is eat pasta and drink wine?!  How can this be?  There food is not processed like the food in the good ole USA!!!  So stay away from it and you will see your fitness goals approach faster then you ever thought possible!!!

I almost forgot. Drink your H2O (water) ladies and gentlemen!!!!  If you do not drink enough water, your liver will not metabolize fat as efficiently as it should because it will be taking on some of the function of the kidneys.  So, you are not letting the liver do its job (fat metabolism) because it is doing the job of the kidneys. In fact, most people will retain 5-15lbs. of fluid because 95% of America is walking around dehydrated.   Don’t forget your caffeine intake.   For every 8 oz. of caffeine you consume, you will need to take in 16 oz. of water to replenish the fluids you lose through dehydration because caffeine is a diuretic.  To calculate the amount of water you need per day, simply take your body weight and multiply it by 0.66.  Remember, this does not take into account your caffeine intake throughout the day!!!

Stay tuned for "Part 5"!  If you need assistance with tackling your nutritional habits, schedule an appointment with our nutrition specialist here at PROMATx Health Club.  We will help get you on the right track!!

7 Worst Holiday Foods

In a recent article in Men's Health Magazine, the newest edition of "Eat This, Not That!" is featured and highlights the 7 worst holiday foods (and healthier substitutions).  If you haven't read any of the "Eat This, Not That!" books, you really should take a look at them.  You'll probably be surprised (and shocked) about the nutritional information in some of your favorite foods.  Here's a look at which foods made the list.

#7 Worst Holiday Beverage -- Organic Valley Eggnog (1 cup)

• 360 calories
• 20g fat (12g saturated fat)
• 34g sugar

Healthier alternative:  Bolthouse Farms Holiday Nog (1 cup)

• 160 calories
• 3g fat (2g saturated fat)
• 24g sugar

#6 Worst Holiday Coffeehouse Drink -- Starbucks Peppermint Mocha (grande)

• 410 calories
• 15g fat (9g saturated fat)
• 34g sugar

Healthier alternative -- Cappuccino w/ 2 pumps of peppermint syrup (grande)

• 160 calories
• 4g fat (2g saturated fat)
• 20g sugar

#5 Worst Holiday Muffin -- Dunkin' Donuts Warm Cinnamon Swirl Muffin

• 630 calories
• 23g fat (7g saturated fat)
• 56g sugar 

Healthier alternative -- Dunkin' Donuts Cinnamon Cake Munchkins (4 Munchkins)

• 240 calories
• 14g fat (6g saturated fat)
• 12g sugar 

#4 Worst Holiday Candy -- Reese’s Peanut Butter Snowman

• 760 calories
• 44g fat (16g saturated fat)
• 68g sugar 

Healthier alternative -- Reese’s Peanut Butter Tree

• 170 calories
• 10g fat (3g saturated fat)
• 16g sugar 

#3 Worst Holiday Ice Cream Treat -- Dairy Queen Reindeer Bites Blizzard (medium)

• 950 calories
• 39g fat (27g saturated fat)
• 94g sugar

Healthier alternative -- Dairy Queen Caramel Sundae (small)

• 300 calories
• 8g fat (5g saturated fat)
• 35g sugar

 #2 Worst Holiday Sandwich -- Denny’s Holiday Turkey Melt with Fries

• 1,300 calories
• 57g fat (13g saturated fat)
• 3,210mg sodium

Healthier alternative -- Club Sandwich w/ Fit Fare Veggies

• 665 calories
• 34g fat (5g saturated fat)
• 1,615mg sodium

 #1 Worst Holiday Breakfast -- IHOP Eggnog Pancakes (4 pancakes)

• 2,150 calories
• 84g fat (47g saturated)
• 123g sugar

Healthier alternative -- Original Buttermilk Pancakes (short stack)

• 490 calories
• 18g fat (8g saturated fat)
• 13g sugar

Don't ruin your holidays by busting your belt.  Save yourself from caloric gluttony and choose wisely this holiday season.  Go to library and check out the "Eat This, Not That!" books and learn a little more about the foods you may be eating.  Your waistline will thank you!!!

If you still need help choosing healthier alternatives, stop in at PROMATx Health Club and make an appointment with our nutrition specialist.  Better choices make for a healthier you.