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Showing posts with label diet. Show all posts
Showing posts with label diet. Show all posts

Monday, October 13, 2014

(Embarrassing) her pants fell off

Recently I did a little fat loss experiment with a few of my clients and something REALLY EMBARISSING happened to one of them. 

She was using both hands to carry a hot casserole dish to her car when she felt her jeans begin to slip off. 

Since both of her hands were holding the heavy casserole dish, all she could do was hope to make it to her car before her pants fell off. 

Whelp, she DIDN'T make it and had to waddle to her car the last five feet with her pants around her ankles before she could set the hot dish down and pull them back up. 

Luckily, no one saw. 

But it WASN'T HER FAULT. 

She was a "victim" of the rapid fat loss workout I recently developed. 

It's called the "16 Day Sexy Slim down." 

The way it works is you do 3-5 high intensity boot camp style workouts and follow some very LOOSE but EFFECTIVE eating guidelines for 16 days. 

You can expect to lose 8-12 LBS and up to two pants sizes. 

The 16 Day Sexy Slim Down starts next Monday Monday October 11, 2014 Program goes live online

Just click here and I'll get you all dialed in. 

Oh, and the best part is that Its free for the 16 day period! 

Workout on your time and schedule. At your favorite gym, fitness center, at home, or your favorite workout space. 

Fair warning though, you can expect to lose up to two pants sizes so don't get caught carrying a hot casserole dish - loose pants have been known to fall off :) 

Nathan Lewis (CSCS)

Ps. I only have about 20 spots so if you want "in" on the 16 Day Sexy Slim Down, be sure to click here to get started for no cost

Thursday, October 9, 2014

5 Tasty Lunches to Take to Work

  •  
    5 Great Lunch Ideas for Both Kids and Adults


    (MSNBC Health, ) Some kids love PB&J  peanut butter and jelly, of course  but as a school lunch day after day, it can be a bore. So spare your child the lunchtime blues by packing some fresh and innovative meals. No time for meal-making during the morning rush? Then pack them the night before. Audrey Cross, a professor of nutrition at Columbia University, offers some simple recipes for fun and nutritious lunches, as shown on NBC's Weekend Today.
    PACKING SCHOOL LUNCHES can be a frustrating chore for parents who want to make something creative and nutritious that their kids will want to eat. A recent survey from Quaker found that 60 percent of parents disagree with their children over what to pack in their lunch boxes, and 70 percent of parents are concerned that kids are eating unhealthy snacks. According to the survey, the snacks kids want most often are chips (72 percent), cookies (72 percent) and candy bars (55 percent). And according to a 1998 study in Consumer Reports, Americans spend more than $5 billion a year on nearly 2 billion pounds of luncheon meats. The most popular choice is ham; balogna and turkey tied for second. These three meats account for more than 2/3 of the lunch meat market.
    This inevitable pattern results in the same old thing: sandwiches, or sending kids off to school with money to buy their lunch. Sandwiches can quickly become boring and predictable, and letting kids decide on their own nutritional intake can be dangerous. So below are five meals sure to shake up the made-at-home menu. They'll also give your kids great nutritional value.
    But first, let's do away with one common complaint: It takes too long to make lunches in the morning. Actually, this is a myth. A recent study showed that it actually took the same or less time to make these meals than it did to make the fast-cooking meals that have become so popular.
    Five fun lunches
    THREE LITTLE PIGS
    Make pigs-in-a-blanket using low-fat wieners wrapped in a low-fat crescent roll with mustard dip. Pack with cucumber spears, cherry tomatoes, watermelon cubes and bottled water.
    ITALIAN PASTA
    Serve whole-wheat bow-tie pasta with a primavera topping of sauted eggplant, tomato, squash, basil, garlic, pepper and mushrooms (these veggies are full of flavor, fiber and vitamins and minerals). Pack with a slice of semolina Italian bread (a complex carbohydrate energy source), honeydew melon (rich in fluids), and cranberry juice (fortified with vitamin C)
    BURRITO LUNCH
    Burrito means little burro and it's a perfect name because these rolled-up tortillas carry an entire meal inside. Fill your burrito with:
    • Mashed beans (excellent source of fiber, iron, B vitamins)
    • Chopped lettuce (fiber)
    • Diced tomatoes (lycopene & vitamin A)
    • Shredded cheese (calcium & protein)
    Pack with baked tortilla chips, mango or papaya cubes tossed with lime juice (to keep them from discoloring) and orange juice (vitamin C).
    ROASTED VEGGIE POCKETS
    Roast squash, eggplant, mushrooms or your choice of veggies over a grill, then stuff into a whole-wheat pita. Add a small container of plain yogurt for topping. Pack with cantaloupe cubes, a cereal bar (for energy and calcium), and chocolate milk.
    CHICKEN KEBOBS
    On 4-inch-long kebob sticks, alternate precooked chicken cubes, halved small red potatoes, red pepper and broccoli. Add a small container of dip such as nonfat plain yogurt with dill. Pack with some colorful fruit  a kiwi and peach compote is a good choice and orange juice.
    More great lunch ideas
    • Leftovers make great lunches, too. Older kids often have access to a microwave in their school cafeteria so they can heat up home-cooked meals. Just pack the leftovers in a microwaveable container and they can nuke it at lunchtime.
    • To keep lunches safe till eating time, refrigerate them overnight. Then pack them in thermal containers or use a frozen fruit juice box to keep them cold until meal time.
    • For smaller children, make all ingredients bite-size  no cutting should be required. Finger foods are also favorites of kids: cutting vegetables and fruits into finger-size pieces makes them more fun and easier to eat. Dips are also a favorite for children. Use herb dips for veggies or spiced dips (nonfat yogurt with cinnamon) for apple slices.
    • And remember, adults may want to pack their lunches, too. Homemade lunches are much healthier than most quick-foods, and they actually save time in the long run. Just compare the time it takes to make these tasty lunches (not much) with the time it takes to go out and grab lunch.
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Thursday, September 25, 2014

Can Diet Spot-Reduce Bodyfat

  •  
    Originally featured in: Muscle & Fitness Written by: Jose Antonio, PhD, CSCS, Adjunct Health & Science Editor Should we eat more fat or not? Numerous books tout the benefits of eating more fat, particularly monounsaturated fat; others claim that fat is the archenemy of a lean physique. The answer really depends on your goals. Read on to see what I mean. In a study conducted at the University of Melbourne, Australia, researchers examined the effects of a fiber-rich, high-carbohydrate, low-fat (HCLF) diet and what they called a modified-fat (MF) diet high in monounsaturated fat on the distribution of bodyfat in 16 non-insulin-dependent diabetics (non-insulin-dependent diabetes mellitus, or NIDDM). The most common type of diabetes, NIDDM is characterized by impaired insulin action. That is, these diabetics usually don't have a problem with insulin production, but the insulin they do produce doesn't seem to cause the appropriate response in peripheral tissues. For instance, they have difficulty transporting glucose in the blood to skeletal muscle. So what problems are related to NIDDM? Because it's associated with an increased risk of cardiovascular disease, it obviously needs to be managed. You can decrease this risk in two fundamental ways - yep, diet and exercise. 

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  • Dietary Recommendations
    In this study, the six male and 10 female subjects were prescribed two three-month diets with a one-month washout period in between. Both diets contained the same number of calories but differed in macronutrient content. The HCLF diet included 50% of daily calories from carbohydrate, 25% from protein, 24% from fat and 1% from alcohol; the MF diet included 41% of daily calories from carbohydrate, 22% from protein, 36% from fat and 1% from alcohol. About 50% of the fat supplied in the MF diet came from monounsaturated sources (such as olive oil). Both diets were low in cholesterol. Interestingly, both groups lost nearly identical amounts of fat, with slight but insignificant losses of lean body mass despite the marked difference in amount and type of fat consumed. This agrees with the idea that the caloric deficit, not the composition of those calories, is the important factor affecting fat or weight loss. Yet the picture isn't that simple. The HCLF group lost most of its fat in the lower body (legs and glutes) while the MF group lost the same relative amounts of fat from both the upper and lower body. The ratio of upper- to lower-body fat changing toward a greater distribution of fat in the upper body (including the abdomen) in the HCLF group is important because increased levels of abdominal fat seem to be more problematic with regard to cardiovascular disease and insulin regulation than hip or thigh fat.So does this mean you should start eating more fat? Well, if you're a non-insulin-dependent diabetic who doesn't exercise, perhaps you should follow the MF diet suggested in this experiment. But people who do exercise, especially bodybuilders, may not have a problem with insulin regulation. In fact, their muscles are typically quite insulin-sensitive. Following a diet that's high in fat (more than 30% of daily calories) certainly isn't needed to help regulate levels of bodyfat, since truncal obesity isn't a major problem with bodybuilders or athletes in general. Eating to lose weight is much different from eating to gain muscle mass. Bodybuilders should consume adequate carbs (to replenish muscle glycogen used during exercise) and protein (to provide the necessary building blocks for muscle growth), but do they need the added fat? I think not. Yes, bodybuilders attempting to gain mass need to consume calories above that needed to maintain weight. 
  • That is, to gain weight, you need to get those extra amino acids and glycogen from your diet. Of course, using androgenic steroids, insulinlike growth factor-1, growth hormone or other anabolic substances changes the entire equation. If you're training drug-free, however, you need to consume calories in excess of your daily expenditure to gain weight. Yet you could speculate on some interesting points concerning this study. Looking at weight loss in a normal, nondiabetic person, let's assume that this individual is cutting calories to lose weight (mostly fat, presumably). Let's continue to assume that a diet made up of predominantly more fat, especially monounsaturated fat, leads to a proportional loss of fat from both the upper and lower body, and that this same individual could lose proportionately more fat from the lower body as a result of a low-fat, high-fiber, high-carbohydrate diet. This has interesting implications for women who typically have a difficult time losing lower-body fat. Would the high-carb, low-fat diet be a better choice? What about men who may have more difficulty losing upper-body fat? Would they be better off eating a reduced-calorie diet that's relatively high in fat and lower in carbs? The idea is intriguing: Specific diet plans for regional fat loss! 
  • Nonetheless, keep in mind that diet should be tailored for very specific purposes and for specific populations. Don't give the bodybuilder a diet that's good for the diabetic, and don't give the endurance athlete a diet that more closely meets the needs of the strength-power athlete. Perhaps men and women will respond differently, as well. One diet, like one shoe size, doesn't fit all.
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Thursday, August 14, 2014

Making sense of food labels.



Reading food labels can be a real eye-opener, if you know what your are looking for.
-Nate
 
A typical supermarket offers about 20,000 different items. Food labels, now required by law on almost every food, can help you choose among the options available.
The most significant part of the new food labels is a new heading that reads Nutrition Facts. That is followed by a list of the serving size of that particular food and the servings per container.
The new labels have more consistent serving sizes that replace those that used to be set by manufacturers. There are mandatory and voluntary dietary components required on food labels. Mandatory data, per serving, listed in the order in which they must appear are: Total Calories, then Calories from fat.
The next mandatory portion of the label provides information about nutrients that are most important to the health of today's consumers and includes:
    • Total Fat (in grams) (and a percentage)
    • Saturated fat (in grams) (and a percentage)
    • Cholesterol (in grams) (and a percentage)
    • Sodium (in grams) (and a percentage)
    • Total Carbohydrates (in grams) (and a percentage)
    • Dietary Fiber (in grams) (and a percentage)
    • Sugars (in grams) (and a percentage)
    • Protein (in grams) (and a percentage)

and
  • Vitamin A (in a percentage)
  • Vitamin C (in a percentage)
  • Calcium (in a percentage)
  • Iron (in a percentage)
WARNING: Although this portion of the label is a significant improvement over the previous label which listed carbohydrate, protein, and fat in grams, it can still be misleading. One of the leading health promotion educators has a favorite saying that applies to food labels, "Labels don't lie, but liars write labels."
For example, if a label lists 260 total calories and 120 calories per serving, but under that lists total fat (still in grams) followed by a percentage, most consumers believe that percentage is the percentage fat of the food. In fact, if you look closely, you will see that percentage value is nothing more than % of daily value based on a 2,000 calorie diet. These reference values are intended only to help consumers learn good diet basics. If you don't eat a 2,000 calorie diet, the information is of little use to you.

Personal Trainers: Train More Clients, Make More, Have More Freedom
10 Rules of Fat Loss

Tuesday, July 29, 2014

Does Blood Type Affect Diet Choices?


Interesting short article on a topic that has been debated for almost two decades now.

Does Blood Type Affect Diet Choices?
The Medical Tribune
Q: Does a person's blood type indicate the type of diet he or she should follow?
A: No. You may have heard of a diet based on the idea that blood type indicates whether your genetic ancestors were hunters, farmers or nomads. This in turn tells you whether you should eat meat, chicken, dairy foods, etc. Supposedly, eating appropriately for your blood type helps control weight while preventing cancer and other health problems. Although reports of such a diet may include vague references to someone's "research," no research supporting such claims has appeared in a scientific journal where it could be reviewed by experts.
Any weight loss that results from such a diet is probably due to the menus prescribed by the diet. These menus often contain calorie levels that are quite low, and many foods are restricted. Most experts agree that long-term weight control is best achieved by unrestricted access to a variety of foods, with emphasis on portion control, nutritional balance and regular exercise.
As for cancer prevention, a landmark report from the American Institute for Cancer Research concluded that a diet that emphasizes fruits, vegetables, whole grains and beans is the best approach.
Copyright Medical PressCorps News Service. All rights reserved.
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VIDEO Reveals SECRETS to Transform Your Body Faster

Wednesday, June 18, 2014

This is going to rub some the wrong way..

icon10 Rules of Fat Loss
Chronic dieting can lead to major weight gain
NEW YORK, (Reuters Health) -- The dieter's nightmare is true -- weight-loss attempts increase the risk of major weight gain in the long term, researchers from Finland report.

And parents are partly to blame, although they can't help it -- genes passed from parents to children play a role in weight gain, according to the study findings.

Young adult men and middle-aged women who diet are at risk of subsequently gaining more than 10 kg (22 pounds) over the next 15 years, putting them at increased risk of developing diabetes, high blood pressure and heart disease, the investigators found.

"We conclude that weight-loss attempts appear to increase the risk of long-term major weight gain in adults," write lead author Maarit Korkeila of the University of Helsinki, and colleagues in Finland.

They add, "much of the observed relation between weight-loss attempts and major weight gain can be attributed to a familial predisposition to gain weight, which ultimately overwhelms even ambitious weight-loss attempts."

Average weight gain was only weakly linked with dieting attempts, suggesting that it is possible for some people to maintain weight loss over the long term, the authors note.

The researchers followed 3,536 men and 4,193 women aged 18 to 54 for a period of 6 to 15 years. They recorded weight, weight-loss attempts, and possible confounding factors such as smoking, alcohol use, educational level, social class and marital status, at the outset and again at two points over the course of the study. Information was obtained through self-reported questionnaires.

The investigators also examined family factors in 1,705 sets of twins who had different dieting histories when the study began.

According to the results, almost all normal weight subjects who attempted to diet when the study began gained weight over 6 to 15 years. Men between 18 and 29 years and women between 30 and 54 years were at the greatest risk regardless of smoking, alcohol use, social class, educational level and marital status.

About 30% of US adults report that they are dieting at any given time, in part because weight loss is seldom maintained over the long term, the authors write in the December issue of the American Journal of Clinical Nutrition.

Their research confirms the results of other recent studies demonstrating that a history of dieting predicts weight gain in American adults. "Our findings agree with prospective information showing that dieting behavior may be related to the risk of weight gain," they conclude.

SOURCE: American Journal of Clinical Nutrition 1999;70:965-973.


Thursday, March 20, 2014

Today's feature exercise: Push Jerk Rear

I have found this exercise great for increasing power and speed for throwing sports.
To begin this exercise you will need to position a bar across the back of your shoulders, in the same manner as a Squat. To do so, lift a bar from a squat rack. Now you are ready to Push Jerk Rear. Begin the movement by slightly flexing your knees and hips, your hips should move back slightly as you do so. Quickly and explosively extend your knees and hips thrusting the bar upward off of your shoulders. Once the bar comes off of your shoulders immediately bend your knees and flex your hips as you push up on the bar. The bar is moving up as your torso is moving down, allowing your arms to come to full extension. At this point you will be holding the bar overhead arms extended but knees and hips flexed. Extend your knees and hips to stand erect. This entire sequence is one fast continuous motion. To lower the bar either drop it to the floor or flex the elbows, knees, and hips. Lower the bar somewhat quickly but under control to the back of your shoulders. Return to the beginning position and absorbing the impact with your flexed knees and hips. This is another great Olympic movement for power development.

View a video of this exercise

This exercise is incorporated into many of the Strength and Conditioning Programs of US Sports Online Strength and Conditioning

Nathan Lewis CSCSUS Sports Online Strength and Conditioning
If it's time to get serious about your fitness program, you need a
structured program tailored to your goals and abilities.

Using the world's most powerful online training tool, I can design
and deliver a 12-week fitness program fully customized to your personal
fitness goals, abilities, and time constraints. Features include:
 
Fully customized exercises, sets, reps and weights.
Videos demonstrating proper technique for every exercise.
Routines utilizing equipment available to you — home or gym!
Personal contact with me anytime via built-in email system.
Integrated feedback loop for precise program monitoring.
For more information about my background fee structure and how to get
started, go to 
US Sports Online Strength and Conditioning
Personal Trainers: Train More Clients, Make More, Have More Freedom

Thursday, May 30, 2013

10 Tips for Low-Fat Restaurant Dining

Ten Ways to Stay Slim Despite Eating Out
(Prevention, September 1999)  You've probably heard dining-out tips such as "choose broiled over fried" and "order sauces on the side" a dozen times. Here are some new ones that can help too.
1. Maintain balance. Choose one splurge per restaurant trip and then round out the meal with healthy favorites. If you have to have the fettuccine Alfredo, have a big tossed salad as an appetizer and fruit for dessert.
2. Go halvsies. Ask restaurants to use only half of the normal portion for high-fat ingredients such as cheese, oil, bearnaise sauce, or gravy. That way you get the flavor without being tempted to pile on more.
3. Order extras -- of veggies. Whether they're dressing a sandwich or part of a stir-fry, ask for an extra helping of these low-cal, high-fiber gems.
4. Get real. This isn't your last (restaurant) supper. You'll go out to eat again -- probably to the very same place -- so you don't have to eat everything that sounds good this time.
5. Make it a two-course meal. Appetizers and desserts can really rack up the calories and fat. Choose one or the other to go with your entree.
6. Mix 'n match. If you're dining with someone else who's watching what he eats, order one vegetarian and one meat entree, then share. You automatically cut your meat portion without feeling deprived.
7. Share often. Offer a taste of your dish to everyone at your table. The more they eat, the less there is for you. (Just don't partake when they start sharing.)
8. Go "big" on grease. If you really want something fried, choose large-size items -- a breast of chicken instead of five or six chicken fingers, or seven or eight steak fries instead of 20 or more thin french fries. The smaller items have more surface area, so they absorb more oil, making them higher in fat and calories.
9. Collect menus. Decide what you're going to order before you get to the restaurant, where the sights and smells can blow even the best of intentions.
10. Be first. Order before anyone else to avoid letting others' choices influence you.

Did you know that Our Trainer: Dane Kent's programs have formulas worked in for healthy dining even when eating out? Try his program FREE for 30 days and get into the shape of your life! Click Here
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Thursday, January 31, 2013

You Won't Find This Health Info Anywhere Else

Cancer Defeated Publications


Very rarely do I fully endorse a health book...
But today, I'm going to make an exception.
That's because I don’t often come across a health
book as monumental in its significance - and
as timely - as the one I'm about to introduce
to you.
It's a book that contains a compilation of
never-before-published alternative medicine
discoveries.
At first, I didn't believe the book would
really give me information that I hadn't already
seen elsewhere. Over the years, I've amassed quite a
library of health books myself - including
encyclopedias of so-called "health breakthroughs"
and "miracle cures"...
So I thought this book was just another
run-of-the-mill assortment of health remedies
and cures.
Boy was I wrong!
With every ailment or disease I looked up,
I found an astounding amount of in-depth,
eye-opening information. Usually the book
features not just one, but many scientifically
proven treatment options that are unknown to
or ignored by mainstream medicine.
For example: Did you know about...
==> A $200 in-home device that cures AIDS/HIV?
==> A Seven-Time Nobel Prize Nominee Cures Cancer
with 2 common household items?
==> An infra-red helmet that has a 90% success rate
in halting the progression of Alzheimer's Disease?
==> An extremely potent anti-inflammatory
breakthrough from mollusks that reduces swollen
arthritis joints by 79%?
==> An herb proven on 15,000 cardiac patients to
eliminate heart disease?
And that's just a few of the virtually unheard
of breakthroughs this book contains within its
pages.
And everything is spelled out in easy-to-
understand, layman's terms - not in technical
terminology that one would need a medical degree
to decipher.
The book even gives detailed information on: 
-How to find health practitioners that are
experienced in administering these breakthrough
treatments.
-Where to find therapeutic substances to cure
various ailments.
-What dosages are required in order to achieve
the curative results that are presented.
And over 1,300 footnotes support the cited
material in the book.
So what's the title of this book?
Go here to find out and discover the life-saving
information for yourself, your family and your
loved ones:
Wishing You the Best of Health.
P.S. While I'm in no way recommending this book
replace a one-on-one relationship with your health
practitioner, there's no denying this book is a
must-have resource for familiarizing yourself with
all the effective treatment options that even your
doctor has probably never heard of.

Thursday, May 31, 2012

Does Blood Type Affect Diet Choices?



The Medical Tribune
Q: Does a person's blood type indicate the type of diet he or she should follow?
A: No. You may have heard of a diet based on the idea that blood type indicates whether your genetic ancestors were hunters, farmers or nomads. This in turn tells you whether you should eat meat, chicken, dairy foods, etc. Supposedly, eating appropriately for your blood type helps control weight while preventing cancer and other health problems. Although reports of such a diet may include vague references to someone's "research," no research supporting such claims has appeared in a scientific journal where it could be reviewed by experts.
Any weight loss that results from such a diet is probably due to the menus prescribed by the diet. These menus often contain calorie levels that are quite low, and many foods are restricted. Most experts agree that long-term weight control is best achieved by unrestricted access to a variety of foods, with emphasis on portion control, nutritional balance and regular exercise.
As for cancer prevention, a landmark report from the American Institute for Cancer Research concluded that a diet that emphasizes fruits, vegetables, whole grains and beans is the best approach.
Get your very own customized nutrition, workout, and lifestyle plan for your blood type with the US Sports Online Strength and Conditioning System Powered by WorkoutEngine.