2015.01.07, Wednesday
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  • Recovering from the Holidays

    The holidays have come and gone, and you’re left to deal with the aftermath of all that less-than-healthy eating… ...

  • 5 Flat Tummy Myths (and 3 Steps to Tight Abs)

    It’s bathing suit season and you want flat abs to flaunt. While I commend your desire to slim down before ...

  • Unleash the Power of Fiber

    For most people reckless snacking derails their healthy diet, leaving them frustrated and overweight. Do you eat a ...

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2015.01.07, Wednesday

Recovering from the Holidays

Chicken & Rice DinnerThe holidays have come and gone, and you’re left to deal with the aftermath of all that less-than-healthy eating… Your body is puffy and bloated. Your joints are achy. Your clothes feel tight.

 

Maybe you are feeling this way right now.

 

Below I’ve outlined the 5 steps you’ll need to quickly and seamlessly get back on the fitness fast track.

 

Step One: Get Focused.
The holidays happened. You ate things from your “never eat these” list, you drank more that you should have, but now it’s over.

 

Draw a line in the sand. The bad eating stops now.

 

Don’t beat yourself up for falling off the fitness wagon this once. Simply get back up, dust yourself off and get re-focused. Leave the past, and your slip-ups, in the past.

 

Step Two: Get Hydrated.
While bad eating can take on many forms, the end result is most often dehydration and water retention. The only way to restore balance is to get hydrated.

 

Your first priority in getting back on track is to drink plenty of water throughout your day. Start with a tall glass of water in the morning, and carry a water bottle with you.

 

Don’t add artificial sweeteners or stimulants to your water – these will work against your hydration efforts. To add flavor, slice fresh fruit, herbs or vegetables to place in your water, just like at the spa.

 

Step Three: Get Picky.
For the next few days I need you to be extra picky about what you eat. Stick with only whole, real foods like fruits, vegetables and some lean meat. Whole, real foods will quickly help to restore balance.

 

Don’t eat packaged foods for the next few days. This means saying no to snack foods, processed meat slices, dairy, baked goods and alcohol.

 

Step Four: Get Juicing.
Making your own juice can be beneficial when recovering from a weekend of bad eating. The key is to use ingredients that will hydrate and nourish your body and to avoid ingredients that are high in sugar.

 

These ingredients are fantastic for your recovery juice: fresh ginger, spinach, cucumber, kale, green apple, lemon, and celery.

 

These ingredients should be used sparingly, due to high sugar content: carrots, oranges, red apples, melons or pineapple.

 

Step Five: Get Moving.
So you’ve put an end to the eating madness, you’ve hydrated, you’ve eaten only whole foods and you’ve enjoyed a recovery juice…it’s now time to sweat it out.

 

Lace up your athletic shoes and put on your favorite gym clothes. When you start your workout, ease in slowly. Take the time to warm up and stretch your muscles before powering up to a solid 30-minute exercise routine.

 

Bodies by Design is a personal training facility, in Pflugerville, specializing in fat loss and helping you live a healthier happier life.  You can visit us at Pflugerville Personal Training.

Recovering from the Holidays

Chicken & Rice DinnerThe holidays have come and gone, and you’re left to deal with the aftermath of all that less-than-healthy eating… Your body is puffy and bloated. Your joints are achy. Your clothes feel tight.

 

Maybe you are feeling this way right now.

 

Below I’ve outlined the 5 steps you’ll need to quickly and seamlessly get back on the fitness fast track.

 

Step One: Get Focused.
The holidays happened. You ate things from your “never eat these” list, you drank more that you should have, but now it’s over.

 

Draw a line in the sand. The bad eating stops now.

 

Don’t beat yourself up for falling off the fitness wagon this once. Simply get back up, dust yourself off and get re-focused. Leave the past, and your slip-ups, in the past.

 

Step Two: Get Hydrated.
While bad eating can take on many forms, the end result is most often dehydration and water retention. The only way to restore balance is to get hydrated.

 

Your first priority in getting back on track is to drink plenty of water throughout your day. Start with a tall glass of water in the morning, and carry a water bottle with you.

 

Don’t add artificial sweeteners or stimulants to your water – these will work against your hydration efforts. To add flavor, slice fresh fruit, herbs or vegetables to place in your water, just like at the spa.

 

Step Three: Get Picky.
For the next few days I need you to be extra picky about what you eat. Stick with only whole, real foods like fruits, vegetables and some lean meat. Whole, real foods will quickly help to restore balance.

 

Don’t eat packaged foods for the next few days. This means saying no to snack foods, processed meat slices, dairy, baked goods and alcohol.

 

Step Four: Get Juicing.
Making your own juice can be beneficial when recovering from a weekend of bad eating. The key is to use ingredients that will hydrate and nourish your body and to avoid ingredients that are high in sugar.

 

These ingredients are fantastic for your recovery juice: fresh ginger, spinach, cucumber, kale, green apple, lemon, and celery.

 

These ingredients should be used sparingly, due to high sugar content: carrots, oranges, red apples, melons or pineapple.

 

Step Five: Get Moving.
So you’ve put an end to the eating madness, you’ve hydrated, you’ve eaten only whole foods and you’ve enjoyed a recovery juice…it’s now time to sweat it out.

 

Lace up your athletic shoes and put on your favorite gym clothes. When you start your workout, ease in slowly. Take the time to warm up and stretch your muscles before powering up to a solid 30-minute exercise routine.

 

Bodies by Design is a personal training facility, in Pflugerville, specializing in fat loss and helping you live a healthier happier life.  You can visit us at Pflugerville Personal Training.

5 Flat Tummy Myths (and 3 Steps to Tight Abs)

It’s bathing suit season and you want flat abs to flaunt.

While I commend your desire to slim down before baring it all, I’m here to warn you of the 5 myths that most people believe. Don’t waste your time on these:

Myth #1: Take diet pills to speed results.
I know it’s so tempting! The ads make compelling claims about the power of popping a pill, but don’t fall for it. There is no ‘magic pill’. Diet pills are more likely to burn through your pocketbook than to slim you down.

  • Tip: Don’t pop a pill – instead burn calories with intense exercise.

Myth #2: Do extra crunches to flatten your abs.
Excessive crunches aren’t the answer for tight abs. In order to achieve a toned look you’ll have to focus on burning off the layer of fat that is covering up your tummy.

  • Tip: Don’t obsess about crunches – instead focus on fat burning.

Myth #3: Turn to packaged diet products to boost results.
Don’t fall for the foods that are packaged as ‘diet’ or ‘weight loss’ aids. Quite often these products are packed with refined sugar and other artificial ingredients that your body doesn’t need, and certainly won’t help you attain that tight tummy.

  • Tip: Don’t eat packaged diet foods – instead stick with nutritious whole foods.

Myth #4: Avoid all carbohydrates in order to achieve tight abs.
Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while slimming down. The key is to stick with whole grains, oatmeal and brown rice while avoiding processed and refined flours and sugars (see the recipe below for Power Oatmeal).

  • Tip: Don’t give up all carbohydrates – instead stick with wholesome carbs.

Myth #5: Starve the chub away. Trying to lose weight by starving yourself is not only ineffective it can also be dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you’ll disrupt your metabolism and slow your results.

  • Tip: Don’t starve yourself – instead eat small wholesome meals throughout the day.

Now that you know what not to do in order to achieve tight abs, it’s time to go over your flat tummy game plan. Here’s what you need to know in 3 simple steps:

  • Step One: No more junk.
    The best way to do this is by purging your kitchen. Throw out the sugary, processed and fat-filled foods. Once the junk has been cleared out, don’t buy any more of it. Remember that your beach-ready abs depend on what you eat – don’t eat junk!
  • Step Two: Eat whole foods.
    Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low fat dairy. Clean eating really is that simple.
  • Step Three: Stay consistent with your training:
    This is the most obvious step. Stay consistent and positive and you will meet your goals in no time.

Trainer Fred Extra Tip: You Snooze, You Lose (weight)

Sleep matters when it comes to losing weight.

Your body requires a certain number of hours for rest and recovery, especially when attempting to slim down. 7 to 8 hrs per night seems to be the right amount.

A study that followed nearly 70,000 women for 16 years showed that those sleeping less than 5 hrs per night weighed more than those sleeping 7 to 8 hrs per night.

Unleash the Power of Fiber

For most people reckless snacking derails their healthy diet, leaving them frustrated and overweight.

Do you eat a healthy lunch only to succumb to the vending machine an hour later?

I’ve got good news for you, if you do.

With just a few adjustments to your diet, you can effortlessly kick your snacking habit to the curb.

You see, the urge to snack happens when your blood sugar levels drop—giving your body the message that you need more fuel. (Enter the vending machine.) This happens after eating meals that are low in fiber, low in calories, and high in sugar.

The solution?

Eat meals that are filled with fiber and you’ll stabilize your blood sugar levels, and feel full longer.

The Case for High Fiber

Researchers have done their homework on fiber, and the results spell easy weight loss for all who listen. By consuming an extra 14 grams of fiber each day you can cut your calorie intake by a full 10 percent.

People who consume more fiber (as low as 20 grams per day) weigh an average of 8 pounds lighter than people who consume low fiber (closer to 10 grams per day).

There are two main reasons that high fiber leads to weight loss:

  1. Fiber fills you up and stabilizes blood sugar for hours. This tames your appetite and protects you from needless snacking.
  2. Foods that are high in fiber aren’t as calorie dense. When you fill up on high fiber foods you eat just as much but take in fewer calories.

Breaking it Down
It’s always easier to understand a concept like this when real life examples are given. So here’s a review of a low fiber, high sugar diet that ‘Jane’ was eating, and then we’ll see the small changes made to increase her fiber content and stabilize blood sugar.

  • Breakfast: Jane would typically eat a packet of instant oatmeal made with low fat milk and topped with banana and brown sugar. On the way to work she would also grab a mocha or latte.
  • Snack: Without fail by 10am Jane’s stomach would growl, sending her to the vending machine. She would end up with a small bag of chips, crackers or candy to hold her over until lunch.
  • Lunch: By noon Jane was starving again, and would inhale her packed lunch of a medium sized bagel with low fat cream cheese and deli slices, and a small container of yogurt.
  • Snack: At 3pm Jane’s appetite would soar and she would scavenge the office for a small snack to hold her over until dinner. She usually found part of a leftover pastry or cookies, and if all else failed she would once again turn to the vending machine.
  • Dinner: Most nights Jane would make a dinner of chicken breast, instant rice and a small salad, some nights she would substitute pasta for the rice.
  • Snack: Every night at 10pm Jane would find herself back in the kitchen in search of something sweet. Most often she would have a bowl of low fat ice cream or sorbet before going to bed.

Did you notice a trend in Jane’s diet? While she kept her selections fairly low in fat, she hardly ate any fiber which left her battling hunger all day. Her meals were also very high in sugar, which caused her blood sugar levels to jump up and plunge down throughout the day.

Here’s the revised version of Jane’s meals:

  • Breakfast: Instead of the instant oatmeal Jane switched to using old fashion (intact) oats. She then topped it with broken walnut pieces and banana. Instead of drinking a high-sugar mocha or latte, she started drinking hot tea.
  • Snack: Much to her surprise, 10am came and went without so much as a hunger pain. Jane kept her focus and worked through till lunch.
  • Lunch: For lunch Jane had a cup of lentil soup, a slice of rye bread and a cup of steamed veggies.
  • Snack: 3pm came and went, and again Jane didn’t feel the need snack. On her way home she ate a small handful of almonds.
  • Dinner: This meal didn’t change much for Jane. Instead of instant rice she made brown or wild rice, and instead of white pasta she made whole wheat. She also added a vegetable dish to dinner, in addition to the salad.
  • Snack: Most nights Jane skips her late night snack since she just doesn’t feel hungry. On those nights that she does want a sweet treat she enjoys sliced fruit.

Check Your Fiber Score

That didn’t look hard, did it?

As you probably noticed, Jane’s daily calories dropped dramatically after adding fiber to each meal. Also her percentage of calories from fat also dropped, since her snack foods were high in fat.

This means that Jane is effortlessly losing weight simply by consuming more fiber.

You can follow Jane’s lead by evolving your diet to include higher levels of fiber.

To expedite your weight loss be sure to include a consistent and challenging exercise routine. I’m here to help with that – simply call or email today to get started.

How much fiber do you eat each day? Grab a pen and paper and tally it up: Beans, one half cup (7); Vegetables, one cup (4); Salad, one cup (2); Fruit, one piece (3); Fruit juice, one cup (1); White bread (1); Whole grain bread (2); White rice, one cup (1); Brown rice, one cup (3); Intact Oatmeal, one cup (4); Meat, poultry or fish (0); Eggs or dairy (0); Sodas or water (0).

If you scored less than 20: You need more fiber in your diet. Boosting your fiber will control your appetite and cut your risk for many other health problems.

If you scored 20-39: You consume more fiber than most people, but adding more fiber to your diet will continue to make foods more satisfying and cut your calorie intake.

If you scored 40 or more: Congratulations, you are getting plenty of healthy fiber in your diet. An added bonus for you is a reduced risk of cancer, heart disease, diabetes and digestive problems.

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