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  Fat Chance

Losing weight may seem anything but simple. With all of the trendy diet plans and new workout fads-it is easy to become confused. The good news is that the basics of weight loss have not changed over the years. It all boils down to Calories In versus Calories Out. Too many Calories In, and you will gain weight. Extra Calories Out and you will lose it. Keep in mind that 3,500 calories equals one pound and every single calorie counts!

It never fails. As spring approaches people start thinking about getting in shape for summer. And every year the number one thing I’m asked is “How can I get great abs?”

You’ve probably pondered that question at some time or another and you’re likely frustrated with your waistline. Maybe you’ve given up on your abs after doing dozens of crunches only to see zero results. I don’t blame you.

Forget everything you’ve heard about how to sculpt your abs. Crunches simply won’t give you a six pack.

You see, to do crunches with the hope that it will turn your midsection into a washboard is to operate under one of the most widely held fitness myths. I’m talking about spot reducing. Simply put, training one area of your body will not specifically burn fat from that area.

You’ve probably heard that spot reducing is a myth, but most people still train as if it is true. Doing crunches will not magically make your waist shrink, it will not cause your muffin top to disappear, and it will not give you washboard abs.

Only a drop in body fat will do that for you.

So what is the secret to great abs? Instead of endless crunches, the secret is a winning combination of fat burning cardio, resistance training, and proper eating.

It is absolutely possible for you to dramatically shape up your waistline before summer hits this year. Yes, Y-O-U. Weight loss is not reserved only for the people you’ve seen on the Biggest Loser or on diet pill infomercials. You can do it too.

Answer the following two questions to see how your routine measures up:

How often do you exercise? If your answer was anything less than 4 times a week, then that’s the first thing getting between you and streamline abs. How do you define a fat burning workout? A routine including intense cardiovascular training coupled with effective resistance training. Do you do this?

I’m sorry to be the one to break this to you, but walking on the treadmill for 30 minutes isn’t a fat blasting routine. Neither is a leisurely 20 minutes on the elliptical machine. The truth is that you can dramatically increase your results while investing less time when you exercise right.

Cardio exercise is all about maintaining an effective level of intensity. This doesn’t mean that you should be out of breath or gasping for air. It does mean that you need to push yourself.

Resistance training is the second key part of a fat burning workout. This means working your major muscle groups against resistance in a way that stimulates your metabolism. Again the key here is to find the right intensity and to keep each muscle group guessing.

What kind of shape is your diet in? Diet is a big stumbling block for most people-especially as it relates to their midsection. Here’s a fact: If your diet is out of control then your abs will be too. You can’t trim your waist without trimming the junk out of your diet, regardless of how hard you exercise.

• Keep calories in check. Do you know how many calories you eat? The best way to find out is to record everything you eat for a few days. Tally the number of calories that you eat each day and do an evaluation-feel free to recruit me to help out with this part. Together we’ll chart improvements for your diet and adjust your calories for maximum results.
• Just say “No” to junk food. While this may seem obvious, your definition of “junk food” may need an alteration. Refined sugar is one of the biggest culprits in the junk food world-it is found in soft drinks, blended coffee drinks, cookies, cakes, packaged snacks, and other sinfully sweet treats. Processed fat is another monster. As a rule of thumb you can safely view all processed or refined items as junk food.
• Eat more frequently. The key here is to never let your metabolism “crash” by going hours without eating. One of the biggest mistakes you can make is to skip breakfast-as this is the meal that ‘breaks the fast’ that your body goes into each night. Stick with eating small meals every few hours and always avoid stuffing yourself.

You should now understand why you are better off not wasting time on crunches-while it is important to exercise your abs a couple of times a week, you won’t expect fat to fall of that area after 100’s of crunches.

So you’re ready to start a healthy diet. The first time you bite into a protein bar instead of a cookie your taste buds may protest, but hang on! Give yourself time to adjust to your new healthy lifestyle and the new foods that you will discover. It won’t take long for your taste buds to adjust and for your waist to shrink.

A recent study from the University of Washington showed that more and more 2-year olds are regularly watching television. This sets the stage for a sedentary life with an increased risk for obesity and heart disease.

Now that last statement wasn’t from the study - that was my own prediction.

But really, the statistics don’t lie – a study done at Johns Hopkins concluded that a child’s weight increases with the number of hours they spend in front of the television each day.

Are you cringing yet? What parent hasn’t popped in a DVD to occupy the kids for a few hours?

And what about your child’s diet? How often do you find yourself in the drive thru line ordering another cheeseburger and fries?

Childhood obesity is now described as an epidemic. It puts your child’s health at risk, and makes them more susceptible to problems involving their cardiovascular systems, endocrine systems, and even their mental health. Type 2 diabetes mellitus, depression, and low self-esteem are just the tip of the iceberg when it comes to the problems looming over the heads of overweight children.

I’m not telling you anything that you don’t already know. It doesn’t take a study done at Johns Hopkins to discover that kids today are putting on weight in ways that we never did - you just have to open your eyes to notice.

The ‘why’ is simple. It goes back to the basic equation for weight gain: energy in versus energy out. Kids eat too much and do too little.

But I have to ask… are you setting a good example by your eating habits? This may be a painful question to want to answer – but the truth sometimes hurts (and is good for us).

Maybe you’ve noticed that your child has begun to put on a little extra weight - what do you do about it? No matter what age your child is - weight is a sensitive issue.

What do your kids eat?
Think about your child’s diet. Do they eat three balanced meals a day? Do they eat at least 5 servings of fruits and vegetables a day? Are they limited in their servings of fried, processed, and sugary foods?

Maybe you aren’t sure what your kids are eating. Do some investigation by observing and talking to them about what they eat.

Identify the foods your kids are eating that are rich in calories but lacking in nutritional value. Examples: candy, fast food, chips, cookies, soda pop, and pizza. Replace these foods with fresh nutrient dense foods such as vegetables, fruits, whole grains, lean meats and low fat dairy.

How much activity do your kids get?
Computers, video games, and satellite T.V. are our children’s latest and greatest toys. Who has time to play outside when you are about to beat the hardest level, or your favorite show is about to start? Our kids participate in less physical activity and are more sedentary than any generation before.

Do you know how much physical activity your kids get each day? Some parents may think that kids are getting an hour of P.E. each day, only to find out that the school has dropped its P.E. classes.

A great way to encourage activity is to limit the time your children spend on sedentary activities, such as T.V and video games. Sign your kids up on a local sports team so that they can run and be active with other kids. Take the whole family to the park on a weekend instead of gathering in front of the T.V.

Monkey see monkey do
This issue really boils down to one factor: Parental Example. Your kids watch what you do even when you wish they wouldn’t, and this is certainly true when it comes to diet and exercise.

Do you model good eating habits, or do your kids see you indulge? Do you exercise regularly, or do your kids see you on the couch in front of the television all weekend?

As a parent, it is your unique responsibility to teach your children the habits that lead to good health. Since you know that obese children have a greater chance of remaining obese into adulthood, thus greatly increasing the likelihood of serious health problems, this isn’t a responsibility that you take lightly.

If your eating habits and activity level have slipped it may be time for you to turn things around. It’s never too late to set a positive example for your kids – the key is to act now.

Contact me today to get started on a program that will transform your body and renew your lifestyle. There’s nothing better for motivation than dropping a few sizes!

What are your plans for this weekend? A great way to promote weight loss is to pack your weekends with physical activities. Weed the garden, walk the dog, plan a bike trip, or clean out the garage. The key is to keep on moving.

This coleslaw is both tangy and sweet for a tasty side dish. Best of all it contains none of the fat that regular coleslaw is loaded with. Enjoy this fruity dish as a side to any meal and as a delicious way to fill up on both fruits and veggies.

Yield: 12 servings

Ingredients

• 1 cup (8 ounces) fat-free plain yogurt
• 1/2 cup honey
• 1/4 cup white vinegar
• 3 tablespoons lemon juices
• 1/2 teaspoon salt
• 1/8 teaspoon pepper
• 1 can (16 ounces) reduced-sugar fruit cocktail
• 2 cups blueberries
• 1 cup sliced fresh strawberries
• 1 medium ripe banana, sliced
• 1 package (16 ounces) coleslaw mix

Instructions

1. In a large bowl, combine the yogurt, honey, lemon juice, vinegar, salt and pepper.
2. Add the fruit cocktail, blueberries, strawberries and banana.
3. Stir in coleslaw mix. Enjoy.

In a quest for weight loss, 250 calories doesn’t seem like a significant number, does it? Could this teeny number really help you drop pounds? Yes, it can. The truth is that dropping as little as 250 calories each day can result in almost 30 pounds shed over 12 short months.

Think of it this way: 1 pound is made up of 3,500 calories, which holds 250 a total of 14 times. When you cut 250 calories off the top of your daily caloric tally, the result will be a pound lost every 2 weeks. In other words, you will drop up to 2 pounds every month.

Are you still with me? I know that we live in a world filled with “no sweat” plans to “easily” drop 30 pounds in a month, and I’m talking about losing that much over 12 months—but hear me out.

While your emotions may be stirred by a compelling advertisement for expedited weight 1oss, the truth is that gradual weight loss has been proven to not only be healthier, it also is more likely to stay off.

You see, by gradually cutting 250 calories out of your daily tally, you are doing something very powerful and necessary towards the successful achievement of your goals. You are improving your lifestyle. And that is the key to fitness and weight 1oss success.

Incorporate one of these activities into your daily life, and enjoy healthy long-term weight 1oss:

1. Drink plain coffee instead of a frappuccino

Flavored coffee drinks may be delicious, but did you know that they are bursting with calories? Whenever you find yourself in line at the coffee shop, stick with plain coffee or tea instead of sugar-filled “dessert drinks”.

1. Pass on a doughnut or pastry

A single doughnut may seem innocent enough, besides everyone is eating them at the office meeting, why shouldn’t you? The truth is that doughnuts and pastries, though a workplace favorite, are hidden goldmines of fat and calories. For each doughnut you refuse to eat consider the 250 calories falling off of your waistline, and smile to yourself.

1. Jog for 30 minutes

Want in on a little secret? The hardest part about a simple 30 minute jog is the act of getting your shoes on and walking out the door. It’s true. Once you are halfway down the street you will realize that jogging is actually fun—add to that the fact that you are burning calories and you have yourself an all around good deal.

1. Exchange 20 oz of regular soda for water

By now you know that soda pop is not good for you—so why are you still drinking it? Every time you crave an ice cold cola picture swallowing spoonfuls of white sugar. Yikes, talk about a set up for weight gain. Stick with water and kiss those extra calories goodbye.

1. Swim laps for 30 minutes

If your response to my jogging suggestion was ‘I have bad joints’, then you are in luck. Swimming is one of the best aerobic activities you can do, and it is impact-free. When you swim you recruit your entire body, a process which requires lots of energy—AKA calories.

1. Eat an apple instead of a cookie

If you are like most people I know, then you probably get a hankering for something sweet after dinner. While your first instinct may be to reach for a cookie or a bowl of ice cream, why not consider what nature has to offer? Fruit is sweet, natural and lower in calories than baked goods.

1. Clean house for 60 minutes

Don’t think that all calorie burning has to take place in a gym. Vacuuming, dusting, folding laundry and doing dishes—they all require a little elbow grease, which results in calories burned. The next time your house needs a polish, don’t grit your teeth—this means free calorie burning for you.

And if you really want to kick it up a notch and stoke those flames – hire a personal trainer who can take you from start to finish in less time then you think. Want to find the best personal trainer in town? Well, just send me an e-mail.

Did you know that sleep is a vital component for weight loss? A study done at the University of Chicago concluded that people who got less than four hours of sleep actually had increased levels of the hormone cortisol and insulin—which are linked to a difficulty in processing carbohydrates. Tonight go to bed early, aim for 8 hours of sleep, and wake up fitter.

Are you bored with run-of-the-mill sandwiches at lunch time? In this gourmet treat turkey sandwich ingredients are neatly stacked on a raisin bagel for a fun new flavor. Experiment with your favorite bagel flavor and deli meat.

Ingredients

• 1 Cinnamon Raisin Bagel, split
• 1 Tablespoon Reduced-Fat Cream Cheese
• 2 Lettuce Leaves
• 4-6 slices Deli Smoked Turkey Breast
• 1 fresh Dill Sprig
• 1 sliced Green Onion
• 1 slice Reduced-Fat Swiss Cheese
• 2 thin Tomato slices
• Sprinkle of Salt
• Sprinkle of Pepper
• 1 Teaspoon Reduced-Fat Mayonnaise

Instructions

1. Lightly toast bagel; spread the bottom half with cream cheese.
2. Layer lettuce, turkey, dill, onions, cheese and tomato. Sprinkle with salt and pepper.
3. Spread mayonnaise on top half of bagel and place over tomato. Enjoy.

We have been told time and time again that breakfast is the most important meal of the day, yet nearly one-fifth of all adults choose to pass on the Wheaties. What is the big deal about breakfast? Can a solid breakfast really make or break your fitness goals? Read on as I answer your most pressing questions on this popular subject…

Why eat Breakfast?
Let’s dissect the word ‘breakfast’. When you take it apart you find two words with an all-important hidden message. Break – Fast. I can hear your wheels spinning on this one! That’s right, breakfast is the meal that breaks the fast that your body goes into each and every night when you sleep.

When breakfast is skipped, your body continues to fast until you eat later in the day.

This is a problem for two reasons.

Problem #1: Your brain needs fuel to function at its peak. This fuel comes in the form of glucose derived from food and is needed to walk, talk and perform all other activities. When you skip breakfast your brain is forced to work extra hard in breaking down stored carbohydrates or to turn fats and proteins into usable forms of glucose. Eating breakfast has been proven to improve concentration, increase your problem solving capabilities, enhance overall mental performance and even boosts your memory and mood.

Problem #2: Your metabolism will go into ‘famine’ mode. Three to four hours after you eat, your metabolism shuts down and acts as if it needs to store food. This is a great function to have if a famine were to break out, leaving you without food for days. Since this is likely not the case for you, it is pretty annoying when your body starts packing on the pounds in an attempt to protect you from starvation! Eating breakfast communicates with your body the fact that you are healthy, well fed and not in need of extra fat storage.

What about the cut calories?
“Skipping breakfast is how I cut calories out of my diet.” I can’t tell you how often I hear this response when I encourage people to eat breakfast. What these “calorie cutters” don’t realize is that they are the ones who turn to snacking later in the day in an attempt to ward off low energy levels. Allowing your body to become over-hungry leads to distorted satiety signals, and leaves the door wide open for overeating later in the day.

Start your day with breakfast and then continue to eat smaller meals and snacks throughout the day for optimal calorie burning.

What’s for Breakfast?
Now that you are convinced that breakfast is worth your time, it’s time to decide what to have! A recent study done by FoodWatch, a Minnesota-based consulting firm that watches food trends, revealed that most people are basically eating dessert for breakfast, due to the high quantities of on-the-go breakfast foods that are processed, packaged and pumped full of refined carbohydrates. Another study recently proved that high fiber, low fat breakfasts promote healthy weight control much more effectively than highly refined breakfast foods.

Try the following On-The-Go Breakfast Selections for a blend of hearty carbohydrates, protein and fat and experience optimal morning energy.

• Low Fat Yogurt with Fresh Fruit
• Low Fat Cottage Cheese and a Cherry Oatmeal Muffin (see recipe below)
• Hard Boiled Egg and Whole Wheat Toast
• Scrambled Egg White on Half a Bagel
• Whole Wheat Tortilla rolled with Scrambled Egg Beaters and Salsa
• Soy Milk with Whole Grain Cereal and Fresh Fruit

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