Breast Cancer and the African American Woman

One of my goals when I became a trainer was to be a leader in fitness.  I have touched many lives and will continue as long as I am able.  One community that is important for me to reach is one of which I belong, the female African American community.  It is so important for me to change anyone's life with fitness or to share information to save a life or enhance a life.  I also like to lead by example and through the 14 years of being a personal trainer and fitness instructor, I always strive to help anyone no matter the race, religion, gender or fitness level. Being a role model is also important so that people can understand the importance of fitness and nutrition and how it impacts your health.  I have often discussed how hypertension is prevalent in my own immediate family. Due to my exercise and eating habits, I know I have avoided it.  Being an African American woman, it is even more important to get my point across to those that face health related risks prevalent in my community.  Hypertension and diabetes and two primary risks, but it does not have to be the case with prevention and regular health checks.

 According to the American Cancer Society, white women are more likely to develop breast cancer; however, African American women are more likely to die from the disease.  A recent study funded by Georgetown University in 2013 shows that a lifetime of vigorous exercise can help protect African American women against aggressive breast cancer.  The study showed that African American women who averaged 3 or more hours per week of brisk exercise throughout their lives had a 47% lower chance of developing estrogen receptor breast cancer compared to an average of 1 hour per week. Estrogen receptor breast cancer is a more aggressive form of the disease, which is more prevalent in African American women.

 In summary, it is important for everyone to exercise for health, but for any type of disease that strikes a community disproportionately, that community should be aware and work on prevention.  So whether you are an African American woman, have a mother, sister, wife, aunt, cousin or girlfriend that is African American, remember 3 hours a week of vigorous exercise is what you need along with making healthy food choices to make a change in your life.

Eating is as easy as C.P.T!

What is C.P.T you ask?
Choices. Portions. Timing

All of these are key components in shaping your nutrition to be healthier, lose weight or maintain your current weight.  If these are your goals, read on!

When you make decisions about food, you want to consume foods that have the best nutritional value possible.  Your choice of foods should be considered clean and provide natural vitamins and minerals that are not provided in highly processed or fried foods. These unclean foods are high in sugar, salt and fat and do minimal for the body nutritionally speaking.  You want to opt for lean proteins such as chicken or turkey breast, eggs, fish, tofu, and lean beef. Whole grains such as brown rice and oatmeal, nuts, beans, healthy fats such as olive oil and avocados and lots of fruits, vegetables and water (water consumption should be 1/2 your body weight in ounces or 64 oz minimum).

When it comes to portions, you want to think smaller but with more frequency during the day.  Think 4-6 small meals and/or snacks.  An example menu: your breakfast is 2 hard boiled eggs and a piece of whole grain toast, your morning snack is a piece of fruit and a serving of yogurt, lunch is a salad with chicken breast, vegetables, pumpkin seeds or olives and beans, an afternoon snack is a serving of nuts with more fruit and dinner is a piece of fish, lots of vegetables with a serving of brown rice.  Your body has to function all day long even in your slowest mode and during your sleeping hours.  You still need nutrients to allow your organs to function.  Your nutrients come from the needed calories consumed and when you spread those calories out evenly throughout the day rather than in one or two meals, this allow the body to optimally process the food for body functions and physical movement.  It also helps keep your metabolism revved up, which is the chemical process necessary for the maintenance of life.  The slower your metabolism, the more likely you are to gain and keep weight on.

Timing is very important with eating.  As alluded to in the last section, your body has to function throughout the day and needs an even amount of calories to burn throughout the day.  If you exercise or are training for an event, your body will need more because you are burning more, but in the big picture, you want to try to eat at least every three hours and never go more than four hours without eating.  Also, try to eat something within the first hour that your wake up to break your fast from overnight.  This helps to get your body going and get on a cycle for the day.  Finally, avoid eating anything at least two hours prior to going to sleep.  If you time your meals during the day, you will find that you will not be hungry and wind up going to bed with food lingering in your stomach trying to digest.  This sometimes can lead to a unrestful night of sleep.

Contact me for nutritional counseling. http://www.simply-fitness.net/nutrition.html

What Does IT Take?

I often get asked what do I do to stay fit.  Since it is my profession and passion to help others get fit, it only makes sense that I model what I talk about so that my clients and class participants trust me to guide them.

Let's start with the exercise.  I teach 3-4 Zumba classes a week and as the instructor, my energy level has to high so that my participants come along with me.  So I am usually giving 110% of my effort and bringing it to the dance floor. I also teach several strength training classes, however, when I teach those, my responsibility is to watch participants form and make corrections, as needed, so I am not getting my workout in.  Consequently, I get one or at least two true "Gail" workouts where I push myself in order to maintain my physique.  What do you have to do?  Push yourself outside of your comfort zone.  If you are not seeing change from what you are currently doing, you are NOT doing enough. You have to push yourself to feel your muscles burn, to feel your heart rate increase, to feel the sweat. 

What do I typically eat? Breakfast, never skip it. Ever. This is typically a granola cereal with almond milk or oatmeal, my next meal can be eggs and whole wheat bread, followed by whole wheat pasta with ground turkey in a sauce with a vegetable, and finally chicken breast or a fish with a vegetable and brown rice or quinoa. In between meals, my snacks are fruit, nuts, raw vegetables with hummus or protein shakes. I eat every three hours and never go more than four hours without having something.  What do you have to do? Introduce yourself to healthier food options and take yourself outside of your comfort zone.  You may be surprised by what you may like.  If you are not seeing change in your body with your current exercise plan and your food choices, you have to definitely change what and how you are eating.  Your nutrition impacts the body most significantly if you are trying to lose weight and/or tone.  More importantly, if you have any issues of hypertension, diabetes, high cholesterol or triglycerides, you definitely want to change your habits.  If you choose one thing to eliminate or change at a time, it makes it a bit easier.  For example, instead of going to the fast food restaurant three days this week, make it one with the ultimate intention to visit on a seldom basis for a treat.

Since I competed in figure competitions in 2002 and 2004, how and what I eat follows a similar pattern of clean eating. What I mean by that is I eat as many whole foods as possible.   Lots of fruits, vegetables, chicken or turkey breast, fish, eggs, whole grains and as little processed foods as possible.  I also drink at least half of my body weight in ounces of water everyday. Don't get me wrong, I have an occasional cookie or piece of cake, but I exercise and eat really well a majority of the time, so it is fine to have treats in MODERATION.  I walk my talk. Be Well.

Bio-Individuality: One person's food is another person's poison

Bio-Individuality is a term you may or may not have heard of but when people will ask me what I think about a certain diet, I will always come back to this concept. Ok, so what is it?

In 1956 Roger Williams published Biochemical Individuality, asserting that individuality permeates each part of the human body.  This book explained how personal differences in anatomy, metabolism, composition of body fluids and cell structure influence your overall health.

There are several factors that influence bio-individuality.  They are: ancestry, blood type and metabolism.

Dependent on where your ancestors are from, it is most likely the case that your body will crave and thrive on a diet based on that culture.  For example, if your ancestors were from India, your digestive system will thrive on basmati rice, curry and other spices.  If you have ancestors from Scandinavia, your body will be able to tolerate dairy.  On the other side, digestive systems may not handle foods well if they were not part of the culture.  For example, for Africans, dairy was not part of the diet, therefore those of African descent may not handle dairy in their digestive system very well.  I find this to be the case for myself as I notice that when I consume dairy, my digestive system does not like whole milk and I also found that my skin does not like any type of dairy, so I had to eliminate it.

There are four blood types, A, B, AB and O.  They have evolved over thousands of years and some researchers feel they offer insight into what foods work best for the body.  Each type can be traced back in history with differences that can influence your health.  Type O's are known to be able to digest meat well, while Type B's can handle dairy.  Some foods cause cells to clump together, while that same food may not have any impact of someone else with a different blood type.

Lastly, metabolism is affected by bio-individuality.  Metabolism is the rate by which you convert food to energy.  As you digest food, the rate by which you do should dictate the quantity you consume.  Some people digest and metabolize food slow, while others are quick.  Fast burners or Protein types tend to be frequently hungry and crave fatty, salty foods and do not do well on high carbohydrate or vegetarian-type diets.  Their bodies burn through carbohydrates too quickly and a higher protein intake helps slow down their metabolism.  Slow Burners or Carbo types generally have relatively weak appetites, a high tolerance for sweets and problems with weight control.  They require a higher percentage of carbohydrates to give them energy to speed up their metabolism.  Mixed types have average appetites and moderate cravings. For them, the ideal diet is a balance of carbs and protein.

In sum, every person is different based on their ancestry, blood type and metabolism.  No one diet or multiple diets can work for the masses.  You may read a diet in a book or magazine, try it and not get results, however, you talk to someone at the gym or office and it worked wonders for them.  Huh??  You have to find the combination of foods that works for you to be optimal for your health.  Remember, one person's food can be another person's poison.

Information sourced from "Integrative Nutrition: Feed Your Hunger from Health to Happiness"

Isn't it Easier to Make an Excuse . . . .

Boy, is it ever when it comes to your workout!  How would I know, you ask?  Because I do it, but in other parts of my life.  SO, the concept of making an excuse for doing something that I may not like is not a foreign concept.  Human nature and behavior puts all of us in a position to make an excuse to not do something even though it is best for us, consequently, just as you may have times that "being too cold outside" sounds good to forego your workout, so does cooking a meal for me.  Yes, that's right.  I love to eat well and find easy ways to do it (soup, cereal or a salad), because I really do not like being in the kitchen although, it is the best option.  Why would I leave the food prep up to someone else when sometimes that could be left to chance?  When I prepare my food, I know what's in it and it is prepared to my specific needs and tastes.  I think of the result and when I do, I act.

Approach your fitness regimen in the same light.  You know your workout is what is best for you and your health.  NO ONE else can do it for you and there are no shortcuts.  Too tired, too busy, too early, too late, too cold, too . . too something, right?  There can always be an excuse, if you let it.  OR you can decide to not let excuses get in the way because the only way you get lasting results for better health or a tighter body is to do the work.  This means getting in your exercise and making your dietary changes and sticking to it.

Some people do well by putting the time in their schedule just like they would any other important appointment.  You can also track your work through various online programs or phone apps such as myfitnesspal.  Whatever works for you, find that way so that your workout becomes consistent, just as you would brush your teeth everyday.  You do that for good oral hygiene, right?  So why miss a workout which provides benefits for your health and well being?

Avoid Complacency: Time to Get Back on Track

During this time of crisis and loss by so many in my state of New Jersey, I send my thoughts and prayers to those during these tough times at the hands of Superstorm Sandy.  There are many in my immediate area that also lost power and were thrown out of a normal routine with offices and schools being closed unexpectedly.  These types of  conditions can easily lead to a state of uncertainty which could lead to complacency.  If you lost power, were you sitting around and eating more than you probably would in a normal week?  Did you get off of a regular exercise schedule because classes were cancelled or your fitness center was closed? Believe me, I empathize and know how you feel because I lost power for more than 5 days during Hurricane Irene in August of 2011.  The one thing that I did was continue with as close to a normal schedule as possible even without power.  At that time, most people around me had power, but I felt it was necessary to not get caught in the vortex of complacency.   Complacency is defined as self-satisfaction especially when accompanied by unawareness of actual dangers or deficiencies.

Why am I discussing this?  I found that in speaking with people and observing behavior that it is so easy to get thrown off track with various areas of your life.  Which area of your life do I want to highlight?  You guessed it! Health and Fitness.  So many people got sidelined and lost energy or drive in that area of their life.  When you are complacent, you feel your best has been done or perhaps you just don't care to do better, even when you are out of a normal routine.  Your internal struggle is to convince yourself that putting forth the effort to exercise will be worth your time.  When you get to this place, be cautious because this can lead to a total derailment.

My suggestion when crisis strikes and there are things out of your control (such as power loss or your office being closed) is that you stick as close to your fitness regimen as possible and think positive and healthy thoughts rather than dwell on the negative.  Here are the benefits: 

• Stress relief
• Less food consumption
• Excess calories burned
• Feel good hormones released (and needed in crisis)

Get back on track as soon as possible to continue with your health and fitness regimen for life!  Be Well!

Possible? A Day or Two Without Poultry, Red Meat or Pork.

Sometimes I go into these modes of not wanting to eat poultry or fish and relying completely on beans, greens, whole grains and dairy for my protein.  I do not eat pork and on a rare occasion, I will consume beef, but it has to be grass fed and it never is ground.

Here are some benefits of not eating poultry, red meat, or pork and increasing vegetables, fruits, nuts, beans and whole grains consumption.

• Diminished consumption of saturated fats and cholesterol.
• Increased consumption of complex carbohydrates that are nutrient dense or provides more health benefits.
• Adequate intake of dietary fiber. Dietary fiber fights a host of disease conditions, ranging from constipation to cancer.
• Fruits and vegetable supply loads of potassium, as against animal based diet.. Potassium rich diet cut down the risk of developing heart diseases.
• A liberal dose of antioxidants. Anti-oxidants are free radical scavengers and destroyers.
• Significant decrease in the risk of developing cardiovascular diseases. Saturated fats ad trans fats, present in large quantities in meat, increase the risk of stroke, heart attack, angina, raised blood pressure and atherosclerosis.
• Reduced risk of developing diabetes.
• A vegetarian diet wards off various cancer such as, breast cancer, lung cancer, colon cancer and prostate cancer.
• Macular degeneration can be prevented. Green leafy greens, pumpkin, carrots, mangoes, sweet potatoes, etc., prevent cataract, macular degeneration and vision loss.
• Preventing infection by E. coli. Contaminated red meat is the primary cause of E. coli infection. A vegetarian diet totally rules out this risk.
• Salmonella poisoning. Eating contaminated meat / chicken causes salmonella infection.  (Granted, salmonella has been found in spinach and fruit, however, the overall benefits of consuming more fruits and vegetables outweighs eating animal flesh)

This week was one of those weeks of taking out the animal flesh and feeling a bit of natural cleansing with more vegetables and fruit.  Here is a typical 5 meal menu that I will consume:

Meal 1: Nature's Path Pumpkin Flax Granola with Kefir or soy milk and a nectarine.  

Meal 2: Sandwich thin with peanut butter, banana and a drizzle of honey.

Meal 3: Sautéed vegetables (broccoli, red pepper, onion, carrots) with side of cottage cheese and a whole grain such as brown rice or roasted root vegetables (butternut squash, carrots, red onion, sweet potatoes) with a side salad.

Meal 4: Granny Smith apple with plain yogurt, walnuts and a sprinkle of cinnamon.

Meal 5: Homemade bean soup with side of sautéed greens (spinach, kale, swiss chard or collard greens) and a plum or grapes.

It is possible to go without eating meats.  See how your body responds, you might be surprised.  Be Well!

A Weight Loss Story: Total Transformation of Mind and Body

"Slow and steady wins the race.  Consistency is important.  There are no shortcuts.  There are no excuses.  You owe it to yourself." These five statements were the self-motivators for one of my newly acquired clients who recently lost over 100 pounds in the past two years.  She constantly kept these mantras in her head to stay on path during her journey.  We had an open and detailed discussion in which she shared factors (common to many women) about what triggered her weight gain and then what she did to overcome those factors to find success.

Patty stated there were many stressors in her life that attributed to the weight gain.  For you, think of what may be making you unhappy and could contribute to your weight gain (if it is not medical); whether it is your relationships or your job and finances or lack of spirituality and self-worth or just the lack of physical activity.  For Patty it was her relationship, which lead to unhealthy snacking and unhealthy portion sizes.  Usually when something is not making you happy, this can lead to unhealthy habits.  Once discovered, realized and acknowledged, you have to find a way to resolve the issue.  Patty got out of the unhealthy relationship.  She then needed to change her behaviors and this was prompted by a visit to her doctor.  He sat her down and directly informed her that she was killing herself and that she had to do something to change.  Another factor that pushed her to change was that her 3 children were gaining weight with her and she knew she had to do something to turn their lives around.  

She discovered over time with therapeutic chats that issues of self-esteem played a major role of holding herself back from thriving and being who she really wanted to be.  With the lack of self-esteem, she always put others ahead of herself which created a safety zone by herself.  That safety zone was comforting when she snacked and ate her larger portions.  In addition, she was afraid of change.  She noticed that when she started to lose weight the compliments she received were perceived differently than when she was at her highest weight.  She did not believe them because she did not believe in herself, consequently, she had a hard time receiving those compliments.  

Then a light bulb clicked on because she was tired, tired of not living her life.  She found her inner strength, her confidence started to soar and issues with lack of self-esteem started to dissipate.  This was not only a body transformation, it was a mind transformation.  She started putting herself first and told herself there are no excuses or shortcuts to this transformation.  She was more aware of her food choices, started to increase her exercise, was more consistent with it and found that she was ready to accept her new body (with the compliments) as it was successfully changing before her eyes.  She felt awesome and an added bonus was that she was released from all hypertension medications!

Patty's story is not unique.  There are so many people that are trying to lose weight and wind up giving up because it is not coming off quick enough or they are not ready for the change or they have not acknowledged what is really the source of the weight gain in the first place.  Patty lost 100 pounds in 2 years which is about a pound a week.  When you do it slowly and naturally, it comes off and is more likely to stay off. "Slow and steady wins the race."

You are so much stronger than you think physically and mentally.  So whether you have 10, 20, 50 or 100 pounds to lose, you have to give yourself a chance and know that "you owe it to yourself."

Kindling Your Fire!

You probably don't need scientists to tell you that your metabolism slows with age. But they're studying it anyway--and coming up with exciting new research to help rev it up again. The average woman gains 1 1/2 pounds a year during her adult life--enough to pack on 40-plus pounds by her 50s, if she doesn't combat the roller coaster of hormones, muscle loss, and stress that conspires to slow her fat-burning engine. But midlife weight gain isn't inevitable. I equate your metabolism to a fat-burning campfire. To keep the pounds off and your energy up, you have to keep that metabolism going by "kindling" your fire. How? There are several ways. 1.Let's start with,You don't eat enough. I find when new clients provide a list of a their daily meals for my review, they are not eating enough because they think cutting calories will help, but it actually is counterproductive. I explain that your body needs fuel to consistently function throughout the day. Let me give the analogy of a campfire. A great campfire burns evenly and consistently when given the right amount of kindling. If it does not have enough, it starts to smolder. Think how you feel when you have not had enough to eat and you feel like your are functioning on fumes. So then you consume something quick, easy and full of processed sugar like a candy bar to give you a quick fix and now your smoldering campfire has gained momentum because you have thrown the equivalent of kerosene on it. This is your blood sugar spiking to give you a quick "pick me up", but then after an hour, you feel tired again and you are back to a smoldering campfire. Why? Because you have not provided your body with the right amount of calories it needs evenly throughout the day to keep the campfire at a consistent level. You need to cut calories to lose weight, but it's important not to overdo it. Going too low delivers a double whammy to your metabolism. When you eat less than you need for basic biological function (about 1,200 calories for most women), your body throws the brakes on your metabolism. It also begins to break down precious, calorie-burning muscle tissue for energy. Finally, you should always consume something for breakfast and eat a snack or meal every 3-4 hours to keep from overeating later in the day. 2. You eat too many white carbohydrates. Boost your fiber intake by switching to whole wheat bread, whole grain pasta, brown rice, oatmeal and eating more fruits and vegetables. Research shows that some fiber can rev your fat burn by as much as 30%. Studies find that women who eat the most fiber gain the least weight over time. Aim for about 25 g a day--the amount in about three servings each of fruits and vegetables. 3. You are not eating enough protein. Make sure protein is a component in every meal. Your body needs it to maintain lean muscle. Add a serving, like 3 ounces of lean meat, 2 tablespoons of nuts, or 8 ounces of low-fat yogurt, to every meal and snack. Research shows protein can up postmeal calorie burn by as much as 35%. 4. Consider more iron in your diet. Iron-rich foods are essential for carrying the oxygen your muscles need to burn fat. Until menopause, women lose iron each month through menstruation. Unless you restock your stores, you run the risk of low energy and a sagging metabolism. Shellfish, lean meats, beans, fortified cereals, and spinach are excellent sources or iron. 5. Are you getting enough dairy? There's some evidence that calcium deficiency, which is common in many women, may slow metabolism. Research shows that consuming calcium through dairy foods such as fat-free milk and low-fat yogurt may also reduce fat absorption from other foods. 6. Are you strength training? It is a known fact that when your body has more lean muscle tissue, it helps to burn calories even at rest. If you are not strengthening your muscles, they will not help to keep your metabolism revved up. Find a strength training regimen to help build and maintain muscle for the rest of your life.

Calorie Dense Vs. Nutrient Dense

Which plate are you?

The plate on the left with two pieces of fried chicken, mashed potatoes with gravy, a roll with butter and a serving of vegetables compared to the one on the right with half of the plate being vegetables, a quarter of the plate is a healthy protein and another quarter is a healthy starch such as brown rice.

It is important in these times when there is so much confusion of what to eat and how to eat to understand that your choices and your serving portion makes a world of difference if you are trying to lose weight. The plate on the left contains foods that are very calorie dense. The chicken, which is your protein is fried and the starch, which are mashed potatoes (with probably added butter and milk) are topped with gravy. There is also a roll with butter and very little vegetables. For someone trying to lose weight, this is a disaster plate because of the way the food is prepared and the portions are distorted.

The plate on the right is the optimal way to portion a plate. You want your plate to be half vegetables, one quarter protein and another quarter of a starch. This plate is nutrient dense because the protein is grilled, the starch is a fibrous grain and with half of the plate being vegetables (preferably steamed or fresh salad greens), you are able to comparatively eat more and not put on extra pounds.

When you start eating nutrient dense foods rather than calorie dense, you will be on a track for weight loss and overall healthier eating. How do you cut calorie density? By reducing fat, sugar and refined grains and adding vegetables and fruit whenever possible. So a pizza with less cheese, more vegetables and a thin crust is better than the deep dish meat lovers option. Another example is if you are making a casserole or lasagna, remove the meat and add vegetables with whole grain or whole wheat pasta. Be Well!

Why Fiber?

Fiber is one of those nutrients that many of us know is important but that remains a bit of a mystery. Exactly what is it? What are the best sources of fiber? And what are its health benefits? Here are the answers to these and other questions.

Basically, the term fiber refers to carbohydrates that cannot be digested. Fiber is present in all plants that are eaten for food, including fruits, vegetables, grains, and legumes. However, not all fiber is the same, and there are a number of ways to categorize it. One is by its source or origin. For example, fiber from grains is referred to as cereal fiber. Another way of categorizing fiber is by how easily it dissolves in water. Soluble fiber partially dissolves in water. Insoluble fiber does not dissolve in water. These differences are important when it comes to fiber's effect on your risk of developing certain diseases.

Current recommendations suggest that children and adults consume at least 20 grams of dietary fiber per day from food, not supplements. The more calories you eat each day, the more fiber you need; teens and men may require upwards of 30 to 35 grams per day or more. Yet the average American eats only 15 grams of dietary fiber a day.

Long heralded as part of a healthy diet, fiber appears to reduce the risk of developing various conditions, including heart disease, diabetes, diverticular disease, and constipation.

Some tips for increasing fiber intake:

-Eat whole fruits instead of drinking fruit juices.
-Replace white rice, bread, and pasta with brown rice and whole grain products.
-Choose whole grain cereals for breakfast.
-Snack on raw vegetables instead of chips, crackers, or chocolate bars.
-Substitute legumes for meat two to three times per week in chili and soups.
-Experiment with international dishes (such as Indian or Middle Eastern) that use whole grains and legumes as part of the main meal (as in Indian dahls) or in salads (for example, tabbouleh).

Carbs are Not the Enemy!

Carbs short for Carbohydrates always seem to get a bad rap. The reason is because there is a misunderstanding that there are good carbs and bad carbs. Carbohydrates still need to be consumed because the body NEEDS them for fuel. In fact, they are the primary source of energy for the body. Carbs are found in a wide array of foods - bread, beans, popcorn, potatoes, cookies, spaghetti, quinoa and sweet potato pie. They also come in a variety of forms. This most common and abundant are sugars, fibers and starches. Some examples of your good carbs from these forms are your natural fruits(sugar), vegetables(fiber) and whole grains such as oatmeal(starch).

Where the confusion seems to lie is that when people say,"I have to cut carbs!" and they forget there are a lot of health carbs. One should consume at least 50-60% of their daily intake to be carbohydrates. What should be cut is the processed carbohydrates. Anything with white sugar and white flour such as breads, muffins, donuts, candy, crackers, cakes, waffles, cookies, and pastries. You should also cut the white pasta and opt for whole wheat or brown rice pasta.

Outside of the whole wheat or brown rice pasta and oatmeal, try some brown rice, quinoa, amaranth or millet. Also, load up on your fresh vegetables and fresh whole fruits. When fresh vegetables are not an option, frozen are the next best option.

Carbs are not the enemy. It is a matter of knowing which ones pose a health hazard and could potentially put on the pounds.

The Ultimate Triad for Health

Cardio, Strength Training and Clean Eating. Yep, that's it. If you have one without the other two, it is just not a complete and effective means to meet your goal of a healthier you. Whether you are trying to lose weight, tone up or just get off of your medication(s), you have to have all three in concert.

I just recently consulted with a former client and a current client. The former client was stating how she gained some weight back and knew she needed to get back to exercise. She was counting her Weight Watchers points, but she was also counting the pounds that were being put back on her body because she was not exercising. One "wake up" call was that she was having trouble breathing sometimes at night. She went to her doctor because she thought she needed to change or increase her asthma medication. Her doctor told her she needed to lose the weight. I recommended getting back to her stationary bike and adding in strength exercises that we had performed together.

My current client, who I strength train once per week, was frustrated because those last 10 pounds did not want to seem to budge. For months, I recommended increasing her cardio by running more. In the past few weeks, those pounds are finally moving because although she had the strength training under her belt and ate relatively good, she was not performing the cardio training she needed for her body to respond.

Exercise ideas are bountiful with opportunities offered in fitness classes, gyms, home equipment, videos and the great outdoors, however, this whole idea of clean eating seems to mystify people when I talk to them. What exactly is Clean Eating? In a nutshell, eating clean is the practice of eating whole, natural foods such as fruits, vegetables, lean proteins, and complex carbohydrates. It also means staying away from the junk that typically makes up the Standard American Diet (S.A.D) These types of food include man-made sugar, bad fats (hydrogenated, trans-fat), preservatives, white bread, and any other ingredients that are unnecessary. For some people, this can be drastic, but moving in the direction one step at a time is better than not moving at all. Finally, if something about your health or body needs to change and it has been stagnant, you have to increase your intensity in your exercise and/or change your eating habits. Be Well!

Everyday Weight Loss Tips

Getting off track when trying to lose weight can be part of the norm until you find your rhythm with what you need to do to accomplish your goals. Getting on track is part of the process toward success . . . staying on track is freaking commendable.
We all need reminders when it comes to getting and staying on track when we fall off. Here are 10 tips to incorporate everyday.

1. Plan Ahead. This means plan for your meals with what you are going to eat today, tomorrow or for the week. This can only bring success.

2. Eat Clean 90% of the time. This leaves 10% of leeway to have a few treats such as chocolate or ice cream, but staying within the serving size and not overindulging.

3. Eliminate food products with enriched white flour, white sugar, white rice, white potatoes and too many items on the ingredient label that you cannot pronounce.

4. Exercise with weights, resistance bands and/or your own body weight 3-4 times per week. Changing your body composition only comes when you increase your muscle mass. This happens when you challenge your body with resistance.

5. Eat some type of protein with every meal. Healthy protein such as fish, lean meats, low-fat dairy, beans and lentils help sustain you and repair muscle as you recover from exercise.

6. Eat vegetables with every meal. A variety of vegetables provides natural vitamins and minerals that your body may be missing. Low in calorie, you can only succeed by filling up with vegetables.

7. Eat breakfast daily. Some people will say they are not hungry when they get up. You can always drink your breakfast by having a fruit smoothie with a scoop of protein. It will help break your fast and get your metabolism going.

8. Eat fruit daily. When you start to feed the body with healthy fruits, vegetables and proteins, it will not desire the junk that you may have been feeding it. Get some fruit daily.

9. Opt for wholesome grains that provide fiber such as brown rice, oatmeal, quinoa, bulgur, whole wheat and rye. Ridding the body of weight comes with cleaning it out with fiber. Choose high fiber foods.

10. Always celebrate your success with daily affirmations. Know that you can accomplish anything you want to when you put your mind to it. Start your day by looking in the mirror and telling yourself you will be successful toward your goals that day and end it by praising yourself that you did.

Does I Exercise Everyday, Do I Get Sore, Do I Cheat?

My clients know that I walk my talk. If I ask my clients to perform an exercise or suggest to add something into their diet, they know (or should know now) that I have already practiced it or currently practice it. However, I receive questions asking if I EVER take off from exercise or do I eat "clean" ALL the time. The answers are yes and no.

Do I have an occasional piece of chocolate, pizza or cake? Yes! Do I exercise everyday? No! Listen, I like to have foods that may not be considered “clean eating”, but I have worked really hard to get my health and body to where I want it and I will continue to always keep it that way. I also do not exercise everyday, but on the days I do exercise, I work hard. Since I have worked to get to where I want to be, I am in a maintenance stage of my health. Some of you would like to change your body composition and can’t understand why it may not be changing at a pace that you want. Remember, things do not happen overnight and patience is important. During your time of transition, you have to adopt a disciplined mindset for consistent exercise and consistent clean eating with an occasional treat here and there. Your time to relax will come.

I transitioned my body several times for figure competitions and was able to change to the level needed to win a couple of times. The idea of change can happen for you and may be on a different level, but you have to want it and stick with it. Let me say that again, you have to want it and stick with it. I was not always fit, but I was challenged by a trainer along with challenging myself in the years after. You can get to a stage of maintenance, but you have to put in the work and make sacrifices along the way to a better and healthier you.

Another question I receive is, “Do you still get sore from exercise?” Yes, I get sore because I continue to push myself so that I do not plateau. If you don't use your muscles at ANY age, they atrophy. You have to keep it moving and adopt a healthy lifestyle. I am 42, feel better than I did in my twenties, am stronger and in better physical condition.

My story is to start and stay healthy for life and when you do, you can have moments of treating yourself with a piece of chocolate or taking a day off from exercise. Getting started can be simple, but you have to want it and stick to it for your own life.

So, What's MY Story?

When it comes to my career, I love what I do and I love to help people be their personal best physically, mentally and spiritually. My career was not always on this path when I graduated from college. Fitness was a hobby, it became a passion, and I pursued it without looking back.

I started my college career as an Accounting major then switched to Finance. Over time, I found that I did not like the classes and had to study really hard to finish. The writing was on the wall then, but I ignored the signs of disappointment because it was something I thought I wanted to do. I landed a great job at a progressive financial information company and had a wonderful salary with bonuses throughout the 14 years I was there. Some say the bonuses were “golden handcuffs”. When I look back, there were many managers that pushed me along into management roles where I really did not feel comfortable. I later realized over time that the industry, company and job was not where I wanted to be because I did not truly understand what I was doing, but continued to try to make it work.

During the time I worked at the company, I started going to the gym and found stress relief and comfort from exercise. As I started to get physical results (along with the mental relief), other women noticed and started asking questions about what I did. Since I was asked for fitness tips and guidance, I researched getting my personal trainer certificate to work as a trainer a few nights during the week. My book was always full. This was something I was going to do as a hobby for a little extra spending money, but had no intention (at the time) to leave my great salary. Meanwhile, I started to thoroughly enjoy my time as a trainer.

As time went on in the company, management shifted, politics happened and I felt it was time to go. With the grace of God, the support of my husband and my will to pursue my passion, I left to create my own business. I broke free from the “golden handcuffs”. I gained a few clients, decided to train them from my studio or their home and that is where I am today. I have now pursued many other fitness and nutrition certifications with a license in holistic health coaching in addition to my Master of Science in Exercise Science. When I teach and talk fitness, it feels natural and brings me joy.

This is my second career and as stated before, I love what I do. I tell my story for two reasons. One is because I want to share the journey to where I am with helping others be their best in health and the other is to encourage you to find your joy. It may not be your career, but there may be something in your family dynamics, a relationship, your health or spiritual connection that you want to change or find to bring your true joy. Go after it!

Nutrient Composition and Post Workout Meal Timing

I am usually asked how much of the different macronutrients (protein, carbohydrates, fat) one should consume in addition to what one should consume after a workout. Here are some tips for good nutrition:

1. Excess protein consumption is not good for the body. It decreases your calcium absorption and the kidneys are not fond of it. The diet should consist of no more than 15%-30% protein. A way to find how many grams you individually should consume is to take your body weight and divide by 2.2. That will be your weight in kilograms(kg). You can then multiply that by a number between .8 and 1.2 to get the accurate amount of protein grams your body needs. .8 grams will be for someone that is sedentary and 1.2 is for someone that is very active. For example, a 150 pound person that is moderately active needs 68 grams of protein in a day.

2. Carbohydrates are your main source of energy. There are many different types of carbohydrates such potatoes, rice, bread, beans, fruits and vegetables. The diet should consist of 45%-60% carbohydrates. Another suggestion is to have 4 grams per kg of bodyweight. Take your weight in kilograms calculated above and multiply by 4. For example, a 150 pound person should have 272 grams of carbohydrates in a day.

3. Fat is another source of energy the body needs and should not be left out. Consumption should be from healthy monounsaturated and Omega 3 sources such as olive oil, almonds, salmon and avocado to name a few. The diet should contain about 20% of total daily calories from fat sources. The average person should consume maximum of about 80 grams per day, however, if you are trying to lose weight, it should be no more than 45-60 grams per day.

4. All of the above suggestions will vary per person based on age, gender, weight and activity level. You can find the amount of grams a food item has by looking at the nutrition facts on the packaging. Non-packaged items can be found easily online. If uncertain, seek assistance.

5. Lastly, after a workout, it is important to consume the right nutrients and in a timely manner to nourish the body for improvement. After a strength workout, it is important to consume a small amount of protein at least 30 minutes after the workout. If you go for a liquid, whey protein is fast digesting and starts the rebuilding process quicker. It can also be food such as eggs, yogurt, cottage cheese or chicken breast. A full meal should be eaten within two hours after any type of workout. It should consist of a 2:1 ratio of carbohydrate to protein with a little healthy fat added.

Life is Full of Choices

Life is full of choices that we have to make all the time. Sometimes we follow the path of least resistance, which is the easy road and sometimes we have to make those tough decisions for career, family and relationships. Improving one's health and wellness becomes a choice, as well. Some people have no problem with making it apart of their lives, while others struggle. The struggle is to be committed and consistent by including some type of physical activity in your life, as well as making healthier choices with foods. There are plenty of reports that say that those choices make one feel better mentally, physically and spiritually, but for some reason something always gets in the way, whether it is the career, family or a relationship.

Did you know that when you take care of you first everything around you seems to fall into place? When you are healthy and well as a result of exercise, your brain functions better, feel good hormones are released, you move better, sleep better and so many other benefits. You have to take care of you in order to take care of those and issues around you.

Many times people start to exercise with the best intentions and then something derails them and then they start and stop again. The cycle continues. Then there is the doctor's annual visit or maybe something does not feel right and that prompted the appointment. He or she suggest to start exercising and change some of your eating habits or you may have to start taking medications for X Y or Z. You don't want to get to this point.

Choose to be healthy and well by exercising at least 3-4 days per week and getting rid of processed foods high in sugar, sodium and fat. Choose to consume low fat meats and dairy, colorful vegetables, whole grains and lots of water. Your life will be more well rounded and balanced when you do.

Pushed Outside My Comfort Zone

Recently, I was given a couple of different winter squashes that I never paid attention to. They were those foreign looking objects in the supermarket that did not call my name. In this past year, I have tried many different varieties of fresh vegetables to expand my knowledge and keep my own diet healthy with plant based foods. This time it was an acorn squash and a carnival squash. When I first received them, I did not have a clue what to do with them so with the information free flowing on the internet, I had to confirm the type I had and then get ideas on how to cook and eat them.

After my search, I found it easiest to cut them open and bake them in the oven. My husband is one that does not eat as many vegetables as I do, but found the aroma enticing since it smelled like cake. He tasted it and actually liked it, after he put a few seasonings on it. If that helps, that is fine but at least it was not cake. It was a healthy and easy bake alternative.

Winter squashes are starchy vegetables and definitely fill you up. They are a good source of Vitamin A, C and fiber. They are also low in saturated fat, cholesterol and sodium. Other varieties include the hubbard, spaghetti and more well known butternut, to name a few.

My advice is to try something new and step outside of your comfort zone in the kitchen. You will be pleasantly surprised and you never know, your family may like it too!

Dinner In Less Than 10!

How often do you agonize over what to cook when you need something quick, then wind up ordering out? Today was a day that I worked with what I had since I had been up since 5am, taught one of three fitness classes for the day and did my own strength workout. I was going to be burning more calories later, so I needed a good meal and I was short on time. I did not have anything cooked in the house and did not want my quick staples of soup, salad or cereal. Maybe you can relate . . . you do not like to cook BUT, you still want to eat healthy while keeping it quick and simple. Here are some tips.

A complete meal should always include a carbohydrate, protein and some healthy fat. For my complex carbohydrate, I found a steamer bag of vegetables in the freezer because I always keep them in the house. When I consult my clients, I tell them that fresh vegetables are good, but if they get lost in the refrigerator, it is money down the drain. If you buy steamer bags of any favorites such as green beans, Brussels sprouts, or carrots, you will always be ready in a pinch and potentially save some money.

My protein was a marinated Ahi Tuna steak I found at Trader Joe's. These are found in the frozen section and when you are ready for them, put them in the refrigerator to thaw for a few hours or do a quick thaw by any means necessary. I also found the Chimichurri Wild Pacific Salmon as another option. These are both fatty fishes with Omega-3, which is an essential fatty acid the body needs to help keep your heart healthy. I cooked the tuna on the stove in a pan for 4-5 minutes on each side. The base of the marinade is olive oil.

Finally, I added a starchy carbohydrate to my meal for needed energy later. This is the easiest side to fix because all you have to do is boil water or vegetable broth, put the contents in the pot, let it sit for 5 minutes and you are done. Another quick option, if you have up to 15 minutes, is quinoa which is a very healthy grain that contains a good amount of protein.

These are just a few tips when you think you do not have time to cook a healthy meal when short on time. I prepared a microwave steamer bag of green beans, Trader Joe's Ahi Tuna and couscous in less than 10 minutes. It will probably take you longer to drive to your favorite take-out spot, order your meal and get home. Be Well!