Showing posts with label nutrition. Show all posts
Showing posts with label nutrition. Show all posts
Tuesday, August 30, 2011
New training site!
Friends, I just wanted you to know that I am on the staff at traineo as well as the other stuff I do. I'll be a writer and consultant for them. My first book with them should be out soon, so stay tuned!
Wednesday, May 18, 2011
Basic Nutrition Part 2: Protein
Protein gets a lot of buzz. It's the miracle food that builds muscle, right? Well, sort of. Proteins are a series of amino acids necessary for the body to build muscle and lean tissue. Proteins are incomplete, meaning some but not all of the necessary amino acids, in vegetables and whole grains. Proteins are complete in animal products and soy products. That is why soy is so valuable in a vegan or reduced animal diet plan. There are other ways to create whole proteins by combining incomplete ones, listed here http://www.bodyforlife2.com/incompletprotein.htm .
There are other ways of getting protein, like in a whey powder form. Just remember that more processed foods have less nutrients and more additives. OR, they could have dangerous additives, such as EAS Muscle Milk, which has had problems recently with large amounts of cadmium (a lethal metal substance) found in the drinks and powders.
Protein is great because it keeps the body satiated longer than most carbohydrates. The down side is that a lot of them have large amounts of fat, too. Some are healthy fats, which I will get to next time, but fats are very dense and can add calories quickly.
The healthiest animal sources of protein are poultry breast and low mercury fish (wild salmon, light tuna). The healthiest soy option would be tofu. Do not limit your diet to all protein, or even mostly protein because the body does not like to use protein for energy. So, if your diet is out of balance with protein taking too much of a lead, you may feel less energy to get the workout done. The other downside is that the kidneys and liver do not like too much protein. Extreme protein dieting can lead to ketosis, which is a serious kidney condition.
Of course, the other thing to remember is that any calorie the body doesn't need becomes fat. So, if you are ingesting a ton of protein and the body does not have any reason to build that much muscle or need those amino acids at that time, then fat stores will increase. Muscle is built from exercise, and no amount of ingested protein can change what your body wants to build.
There are other ways of getting protein, like in a whey powder form. Just remember that more processed foods have less nutrients and more additives. OR, they could have dangerous additives, such as EAS Muscle Milk, which has had problems recently with large amounts of cadmium (a lethal metal substance) found in the drinks and powders.
Protein is great because it keeps the body satiated longer than most carbohydrates. The down side is that a lot of them have large amounts of fat, too. Some are healthy fats, which I will get to next time, but fats are very dense and can add calories quickly.
The healthiest animal sources of protein are poultry breast and low mercury fish (wild salmon, light tuna). The healthiest soy option would be tofu. Do not limit your diet to all protein, or even mostly protein because the body does not like to use protein for energy. So, if your diet is out of balance with protein taking too much of a lead, you may feel less energy to get the workout done. The other downside is that the kidneys and liver do not like too much protein. Extreme protein dieting can lead to ketosis, which is a serious kidney condition.
Of course, the other thing to remember is that any calorie the body doesn't need becomes fat. So, if you are ingesting a ton of protein and the body does not have any reason to build that much muscle or need those amino acids at that time, then fat stores will increase. Muscle is built from exercise, and no amount of ingested protein can change what your body wants to build.
Tuesday, May 17, 2011
Basic Nutrition Part 1: Carbohydrates
Carbohydrates are the topic of debate in many dietary circles, though people that actually know what carbohydrates are have no reason to debate them. They are, quite simply, sugars and substances that grow from the earth. They are the main source of energy in the human body, and they are stored in the muscles and used for brain power. The confusion comes when you start asking "what kind?" and "how many?"
Carbohydrates are 4 calories per gram. The simplest ones, like fructose (fruit) are changed into glycogen instantly and burned very quickly. Slower burning carbohydrates, called complex carbohydrates, work in the body longer. Why is this important? Well, for quick energy and a calorie less likely to stay with you, a simple fruit works great. For a snack that stays with you longer and probably has more fiber, choose a complex carbohydrate, like long grain oats or wild rice.
Fiber is found in many natural carbohydrates and it is important because it A. sticks to fat cells so that some of them will not be absorbed by the body and B. flushes all that extra stuff out of the body in the form of feces. Yes, fiber-filled carbohydrates are your friend. They get rid of the bad stuff, or some of it.
So, when you are choosing carbohydrates, remember that fruits are quick burning, so they won't add weight to your thighs, vegetables are so low in calories and high in vitamins that they are the jackpot of carbohydrates, and whole grains stay with you longer and rid the body of nasty fatty substances. Also, think about that big cookie full of sugar. A carbohydrate? Yes. A lot of calories? Yes. A lot of nutrients? NO. That big cookie is the vast wasteland of carbohydrates. It won't provide you with anything but extra calories, and a lot of them at that. Think about this. A cucumber has seven calories. SEVEN. You just burned that reading this article. A cookie has a couple HUNDRED calories. Which has more bang for your fill? Yeah, you guessed it. Vegetables are best when you mix up tons of colors. Colors mean different vitamins. Cookies are best when you just need a little something sweet on a special occasion. No, they don't need to sit around the house staring at you. Enjoy one, and be done. Fruits, vegetables, and whole grains make the body function the way it should, make you feel like a million bucks, and aid in BRAIN and organ function...as well as prevent disease, etc, etc.
Carbohydrates are not the enemy. Just know how to use this powerful weapon!
Carbohydrates are 4 calories per gram. The simplest ones, like fructose (fruit) are changed into glycogen instantly and burned very quickly. Slower burning carbohydrates, called complex carbohydrates, work in the body longer. Why is this important? Well, for quick energy and a calorie less likely to stay with you, a simple fruit works great. For a snack that stays with you longer and probably has more fiber, choose a complex carbohydrate, like long grain oats or wild rice.
Fiber is found in many natural carbohydrates and it is important because it A. sticks to fat cells so that some of them will not be absorbed by the body and B. flushes all that extra stuff out of the body in the form of feces. Yes, fiber-filled carbohydrates are your friend. They get rid of the bad stuff, or some of it.
So, when you are choosing carbohydrates, remember that fruits are quick burning, so they won't add weight to your thighs, vegetables are so low in calories and high in vitamins that they are the jackpot of carbohydrates, and whole grains stay with you longer and rid the body of nasty fatty substances. Also, think about that big cookie full of sugar. A carbohydrate? Yes. A lot of calories? Yes. A lot of nutrients? NO. That big cookie is the vast wasteland of carbohydrates. It won't provide you with anything but extra calories, and a lot of them at that. Think about this. A cucumber has seven calories. SEVEN. You just burned that reading this article. A cookie has a couple HUNDRED calories. Which has more bang for your fill? Yeah, you guessed it. Vegetables are best when you mix up tons of colors. Colors mean different vitamins. Cookies are best when you just need a little something sweet on a special occasion. No, they don't need to sit around the house staring at you. Enjoy one, and be done. Fruits, vegetables, and whole grains make the body function the way it should, make you feel like a million bucks, and aid in BRAIN and organ function...as well as prevent disease, etc, etc.
Carbohydrates are not the enemy. Just know how to use this powerful weapon!
Saturday, February 28, 2009
Calories In, Calories Out
So this week, the UK released their results on a very long term study about diets. The bottom line is this: exercise and take in less calories, and you lose weight. Keep doing it and you keep it off. Go figure! Nutritionists have been saying it for ages. It really is a math equation. You have to burn more calories than you take in in order to lose weight. It gets complicated when we start looking at ratios of protein, fat, and carbs, but look at it this way: everybody's body is different, and you have to do what makes you feel good. For most people, that means playing the balancing act all day long. Too many simple carbohydrates, and you're starving in an hour. Too much fat and you feel like you ate a lead balloon. Too much protein and you may feel bloated or sluggish. How do you figure it out? Start with a basic balance plan. Every meal has a handful of carbs, a handful of protein, and a dop of fats. How do you feel after? How long do you feel full? Work the equation until you feel great and can go about 4 hours without starving. Work in tons of fruits and veggies, and drink water all day long. Continue to reevaluate, and continue to feel great.
Monday, December 29, 2008
New You in 2009!
Change Your Health in 2009
“Starting this New Year, I’m gonna…” fill in the blank: lose weight, exercise more, quit a bad habit, stop eating sugar, etc. The unfortunate thing is that we usually make unrealistic, quick-set goals. As soon as they start to fail, the ego tells us to just forget it., and we go back to bad habits.
This year, let’s start off with a better plan. I will list for you today the things that most people need to do to lead a healthier life, lose weight, feel better, fend off disease, live with less stress, be more productive, and even sleep better. So, if any of the above things are the end goal, please find the things on this list below that you are not doing yet. Then, take out your calendar. Spend twenty-one days on each habit. It takes about twenty-one days for the body to start adjusting to a new habit. Do one at a time. If you slip up for a little bit, forgive yourself and keep moving forward. A slip up here and there will happen, and it should not mean the end of the road for your new healthy you.
Quit smoking. This is the number one thing on the list because you simply will not be healthy if you smoke. Period. Get a quit-smoking package from the doctor or your drug store, or see a hypnotist. Do what you need to do to make this a priority for your life and the life of those of us around you.
Move every day. If you do not move at all, start small. Start wearing a pedometer and start logging your steps per day. Make your goal 10,000 steps by building 500-1000 steps per day. When the end of the day gets here and you only have 8,000, take a walk. When you are ready to move forward, start power walking, jogging, or taking a class every day. Then, start doing some kind of weight-bearing exercise. There is a ton of information online and in DVD stores. Your local fitness club has classes and trainers to help you find something that suits you. Exercise IS fun, if you find your nitch. www.acefitness.org , http://www.youtube.com/user/ACEfitness?ob=1
Go to the store. This seems simple enough, but many people eat out so much that they miss the weekly shopping trip to get necessities for cooking and eating healthy. The perimeter of the grocery store is the most healthy section: fresh produce, fresh poultry, seafood, frozen vegetables, and the deli are great places to start. Search the middle for beans and whole grains. Don’t know where to start? http://www.simple-healthy-recipes.com/ Start simple!
Eat breakfast every day. Those who eat within the first two hours of waking in the morning consume fewer calories throughout the day. There have been numerous studies on this. Nutritionists say the body is still in sleep mode until food awakens the organs. Then, they work more efficiently and burn many more calories. The latest studies show the big morning eaters (600 kcal of food in the morning), weigh less than those who do not eat in the morning. What’s a good breakfast? A balance of protein and complex carbohydrates. For example, try a scrambled egg and a slice of whole grain toast with smart balance butter or natural peanut butter.
Prepare your own lunch and dinner. If you work or are away during the day, this takes some early preparation. This means preparing a lunch while you make your breakfast in the morning, or even fix it the night before. A simple sandwich, fruit, yogurt, and a handful of nuts should do. Come home starving? Become friends with a slow cooker or a quick-cooking apparatus like the George Foreman grill. A good dinner consists of a lean protein the size or your palm, preferably grilled or baked with olive oil, and a ton of vegetables, steamed, sautéed, or microwaved.
Plan snacks. Everyone has their low point in the day. Some of us are starving halfway through the morning, and some of us need something in the mid afternoon. Some of us even need both. This is fine, just prepare for it. Bring with you nuts and dried fruit, or snack bars. Products by All Bran, TLC, Fiber One, and Pria by Power Bar are all excellent. A good snack is 110-180 calories.
Drink water all day. Walk around with a steel water bottle or a thick-plastic bottle (recycle numbers 2, 4, or 5) and refill it all day.
Quit sodas. Drinking full-calorie sodas add hundreds or even thousands of calories per day. Diet sodas are loaded with chemicals. Some studies show that diet drink consumers eat more sugary snacks through the day than non-soda drinkers. If you are on full-calorie sodas, start mixing them with diet sodas. Eventually, you will be on diet sodas. Then, drink fewer diet drinks. Try fresh-brewed teas and lots of water. It does take some time, but you can get rid of sodas all together.
Balance the caffeine. Caffeine has health benefits. Some coffee in the morning, or midday tea is healthy. But if you find yourself drinking coffee all day, try alternating between coffee and water. You will find you don’t need so much coffee afterall. Have a cutoff time. Drinking caffeine too late in the day means less sleep at night.
Balance your alcohol intake. Alcohol also has health benefits. If you find yourself having more than 1 drink per day as a female, or 2 drinks per day as a male, then cut yourself back. If cutting back is difficult, please seek a professional’s help.
Work out the schedule. As you start making all these changes, a daily schedule should emerge. There are times to exercise, times to eat, and times to sleep. Try to stick with your schedule every day. Consistency is key. Rest is key.
Log it in! If you are not a member yet, join the team at www.peertrainer.com . Log in your goals and what you are doing for your health every day. Find a group or team that you feel likeness to. Studies prove that loggers stick to their goals! Check out this free meal and calorie planner, too. http://hp2010.nhlbihin.net/menuplanner/menu.cgi
There are professionals to help with any or all of these goals. Seek out nutritionists, sleep professionals, and personal trainers for extra help.
Let’s make 2009 the year to feel fantastic!
Carrie Harper
ACE Certified Personal Trainer
ACE Certified Weight Management Consultant
www.carriefit.com
“Starting this New Year, I’m gonna…” fill in the blank: lose weight, exercise more, quit a bad habit, stop eating sugar, etc. The unfortunate thing is that we usually make unrealistic, quick-set goals. As soon as they start to fail, the ego tells us to just forget it., and we go back to bad habits.
This year, let’s start off with a better plan. I will list for you today the things that most people need to do to lead a healthier life, lose weight, feel better, fend off disease, live with less stress, be more productive, and even sleep better. So, if any of the above things are the end goal, please find the things on this list below that you are not doing yet. Then, take out your calendar. Spend twenty-one days on each habit. It takes about twenty-one days for the body to start adjusting to a new habit. Do one at a time. If you slip up for a little bit, forgive yourself and keep moving forward. A slip up here and there will happen, and it should not mean the end of the road for your new healthy you.
Quit smoking. This is the number one thing on the list because you simply will not be healthy if you smoke. Period. Get a quit-smoking package from the doctor or your drug store, or see a hypnotist. Do what you need to do to make this a priority for your life and the life of those of us around you.
Move every day. If you do not move at all, start small. Start wearing a pedometer and start logging your steps per day. Make your goal 10,000 steps by building 500-1000 steps per day. When the end of the day gets here and you only have 8,000, take a walk. When you are ready to move forward, start power walking, jogging, or taking a class every day. Then, start doing some kind of weight-bearing exercise. There is a ton of information online and in DVD stores. Your local fitness club has classes and trainers to help you find something that suits you. Exercise IS fun, if you find your nitch. www.acefitness.org , http://www.youtube.com/user/ACEfitness?ob=1
Go to the store. This seems simple enough, but many people eat out so much that they miss the weekly shopping trip to get necessities for cooking and eating healthy. The perimeter of the grocery store is the most healthy section: fresh produce, fresh poultry, seafood, frozen vegetables, and the deli are great places to start. Search the middle for beans and whole grains. Don’t know where to start? http://www.simple-healthy-recipes.com/ Start simple!
Eat breakfast every day. Those who eat within the first two hours of waking in the morning consume fewer calories throughout the day. There have been numerous studies on this. Nutritionists say the body is still in sleep mode until food awakens the organs. Then, they work more efficiently and burn many more calories. The latest studies show the big morning eaters (600 kcal of food in the morning), weigh less than those who do not eat in the morning. What’s a good breakfast? A balance of protein and complex carbohydrates. For example, try a scrambled egg and a slice of whole grain toast with smart balance butter or natural peanut butter.
Prepare your own lunch and dinner. If you work or are away during the day, this takes some early preparation. This means preparing a lunch while you make your breakfast in the morning, or even fix it the night before. A simple sandwich, fruit, yogurt, and a handful of nuts should do. Come home starving? Become friends with a slow cooker or a quick-cooking apparatus like the George Foreman grill. A good dinner consists of a lean protein the size or your palm, preferably grilled or baked with olive oil, and a ton of vegetables, steamed, sautéed, or microwaved.
Plan snacks. Everyone has their low point in the day. Some of us are starving halfway through the morning, and some of us need something in the mid afternoon. Some of us even need both. This is fine, just prepare for it. Bring with you nuts and dried fruit, or snack bars. Products by All Bran, TLC, Fiber One, and Pria by Power Bar are all excellent. A good snack is 110-180 calories.
Drink water all day. Walk around with a steel water bottle or a thick-plastic bottle (recycle numbers 2, 4, or 5) and refill it all day.
Quit sodas. Drinking full-calorie sodas add hundreds or even thousands of calories per day. Diet sodas are loaded with chemicals. Some studies show that diet drink consumers eat more sugary snacks through the day than non-soda drinkers. If you are on full-calorie sodas, start mixing them with diet sodas. Eventually, you will be on diet sodas. Then, drink fewer diet drinks. Try fresh-brewed teas and lots of water. It does take some time, but you can get rid of sodas all together.
Balance the caffeine. Caffeine has health benefits. Some coffee in the morning, or midday tea is healthy. But if you find yourself drinking coffee all day, try alternating between coffee and water. You will find you don’t need so much coffee afterall. Have a cutoff time. Drinking caffeine too late in the day means less sleep at night.
Balance your alcohol intake. Alcohol also has health benefits. If you find yourself having more than 1 drink per day as a female, or 2 drinks per day as a male, then cut yourself back. If cutting back is difficult, please seek a professional’s help.
Work out the schedule. As you start making all these changes, a daily schedule should emerge. There are times to exercise, times to eat, and times to sleep. Try to stick with your schedule every day. Consistency is key. Rest is key.
Log it in! If you are not a member yet, join the team at www.peertrainer.com . Log in your goals and what you are doing for your health every day. Find a group or team that you feel likeness to. Studies prove that loggers stick to their goals! Check out this free meal and calorie planner, too. http://hp2010.nhlbihin.net/menuplanner/menu.cgi
There are professionals to help with any or all of these goals. Seek out nutritionists, sleep professionals, and personal trainers for extra help.
Let’s make 2009 the year to feel fantastic!
Carrie Harper
ACE Certified Personal Trainer
ACE Certified Weight Management Consultant
www.carriefit.com
Tuesday, October 14, 2008
Healing power
To add fuel to the fire, the eternal fire that fitness enthusiests burn at all hours, ACE's latest publication says there is definitive evidence, ladies and gentlemen, that moderate exercise can do more for diabetes than the drugs can. Yes, whether it is the weight loss itself or just the moderate exercise (we're talking a few minutes of walking per day, people!), the actual disease can be reduced or CURED through exercise and eating right.
Ha!
Now ask you insurance company why your gym membership and trainer fees aren't covered. It's gotta be cheaper than the drugs...and without all the side effects. Plus, you'll feel and look darned good doing it.
Long Live Long Life.
Ha!
Now ask you insurance company why your gym membership and trainer fees aren't covered. It's gotta be cheaper than the drugs...and without all the side effects. Plus, you'll feel and look darned good doing it.
Long Live Long Life.
Sunday, August 24, 2008
Back in the Saddle Again
This is the other time of year everyone starts up on their fitness routine or revives an old one. Of course, January would be the other time. For this new school year and new you, start thinking about where you want to see yourself in 5 years...1 year...by June...by Christmas. If you start writing these things down, you can start checking off your fitness goals.
So, if you are new to me or you are just getting started, make sure you review where I have been so far and then check out my new poll at the bottom. I look forward to hearing from you.
So, if you are new to me or you are just getting started, make sure you review where I have been so far and then check out my new poll at the bottom. I look forward to hearing from you.
Monday, August 4, 2008
Next Step: Scheduling
So after you know where you want to go and when, let's talk day-to-day schedule. Most people live on a general schedule: when you wake, work, etc. Well, most people find that living on a daily schedule helps coordinate all things in life. For instance, what is the grocery shopping day? When do you do your regular hair appointments or other appointments? Do you have a scheduling software program or do you do a pen-to-paper style? Either is fine (check out www.plaxo.com for a free scheduling software). Pencil in your regular work, wake, play, etc. Schedule. Then, pencil in when you normally eat. And try to stick to it. Then, pencil in your workouts. Include what you plan to do, where, and how long. Get someone to make you accountable to this new schedule (a workout buddy, spouse, or peertrainer buddy), and start living on this schedule. Welcome to the end of the "I don't have time" lame excuse. No More!
Some people have to use several schedules, especially shift workers. That will take more planning, but it's worth it, and technology can definitely help.
Some people have to use several schedules, especially shift workers. That will take more planning, but it's worth it, and technology can definitely help.
Saturday, July 12, 2008
New Opportunity
Real quick post: find my new article on peertrainer
http://www.peertrainer.com/fitness/why_spend_money_on_a_personal_trainer.aspx
If you live in LJ and are a member of the "Biggest Loser" class through Brazosport College, I will see you Monday night, July 14, for my seminar on beginning nutrition!
http://www.peertrainer.com/fitness/why_spend_money_on_a_personal_trainer.aspx
If you live in LJ and are a member of the "Biggest Loser" class through Brazosport College, I will see you Monday night, July 14, for my seminar on beginning nutrition!
Monday, June 23, 2008
up and running
Not that it's perfect (I mean, who ARE those people on my page?), but my page is up and running. I will get in there and improve, but at least now you can get to my information.
New Blog Format
Well, I am starting my health, fitness, nutrition blogging today. This is for members of my peertrainer team and group, as well as viewers of carriefit.com and friends and family who know me as a fitness professional.
I just want to start today with a howdy, and let you know that it is my personal goal to make our world a healthier place. I want to help kids, parents, professionals, groups, businesses, and everyone simply lead healthier lives. For if we all feel better, the world will simply be a better place.
From the inside out, yes?
Feel free to comment and ask questions, and if you are not a member, please join Team Carriefit at peertrainer.com.
There will be more info coming soon, and I plan to podcast and do videos as well. I will keep you posted!
I just want to start today with a howdy, and let you know that it is my personal goal to make our world a healthier place. I want to help kids, parents, professionals, groups, businesses, and everyone simply lead healthier lives. For if we all feel better, the world will simply be a better place.
From the inside out, yes?
Feel free to comment and ask questions, and if you are not a member, please join Team Carriefit at peertrainer.com.
There will be more info coming soon, and I plan to podcast and do videos as well. I will keep you posted!
Subscribe to:
Posts (Atom)
Posts
