Staying Strong and Mobile

If you have not started, build and preserve your muscles. Muscle is the absolute centerpiece for being healthy throughout life and as we age if we do not use them, we lose them. Muscle keeps us strong and mobile and burns calories even at rest, which makes it easier to keep your weight down.

Starting in your late 30s and early 40s, most people lose about a quarter pound of muscle every year. There are a couple of factors that can contribute to the loss; not only inactivity, but poor nutrition, as well.

Using hand weights, your body weight and/or machines is the best way to strength or resistance train. When you build and preserve muscle, it also helps with muscle power needed for everyday tasks such as getting out of the car or standing from a chair.

Eating the right foods rich in protein is also helpful in building and preserving muscle. How much you consume is also very important to ensure you have enough to synthesize in the body but not too much to turn into fat. A great rule of thumb is to take your body weight and convert it to grams. When you read food labels, all protein is measured in grams. The conversion is your body weight divided by 2.2. To find out how much you should consume, multiply that number times .8 if you are sedentary, 1 to 1.2 if you are active and 1.2-1.7 if you are a strength trained athlete. For example a 150lb woman who is moderately active needs a minimum between 70-80 grams of protein per day. (150/2.2) * 1.1 = 74.999.

Some examples of foods and their approximate protein content are:
4 oz skinless chicken or turkey breast: 35g
2 oz drained canned tuna: 14g
1/4 cup soy nuts: 17g
1/2 cup cottage cheese: 14g
1/2 cup cooked beans: 8g
1 cup skim milk: 8g
1/4 cup egg substitute: 6g
1 cup cooked oatmeal: 6g
1 cup of bulgar, quinoa or brown rice: 6g

It is very important to ensure that you have an adequate amount of protein in addition to a regular strength training regimen to keep your muscles strong. Each day we are older and can get better if you take the right steps to take care of your body. Be Well!

You Can Do More Than You Think

Every time I am with clients or teaching fitness classes, I encourage that individual or group to push outside of their comfort zone. I sometimes observe doubt, however, once the level of exercise is achieved, surprise, relief and satisfaction all come at the same time. So why should you even push yourself or be pushed? When you stay at the same level, you stagnate and do not grow physically, mentally or spiritually.

Self-doubt is one characteristic that is sabotaging to getting started and staying on a wellness track. This could be for a fitness regimen or change of eating habits. You know that something has to change, but along with lack of motivation you may have some fear. That may be one barrier. What is it that you have to lose by trying? Ok, so a particular exercise looks hard or you are not sure that you can do that extra rep. What holds you back? When you try, you gain information. If an exercise was challenging, you continue work on it, but if it was easier than initially thought, it is time to move on.

Think about babies and children. They seem to be fearless when trying new things. If you have children, your baby needed to crawl before she or he walked. Did you doubt that your baby would not make that next level? Did you doubt that throughout all of their growing stages that they would not be able to achieve the next stage? I doubt that. In fact, I am sure you encouraged them to step outside of their comfort zone and was elated when they achieved that next level.

What about your career? Most of us want to make that next promotion or pay scale jump. If we want something bad enough, do we push ourselves to do better in order to make that achievement? You bet and are elated when that level is achieved.

So, when it comes to exercise and nutrition changes, why do adults doubt themselves? We know confidence comes from within, so look inside and think about what changes you need to make and if you are one that holds back, ask yourself why. What is there to lose? You have to crawl again before you walk and when you do, lose the self-doubt and gain elation for your health and wellness.

"King Corn"

I recently watched a documentary on our food system and why it has deteriorated in recent decades. It is one of several documentaries that focus on food and how the consistent and over consumption of many foods produced with corn (processed and meats) leads to issues of compromised health and wellness in the body.

King Corn is a documentary about two friends that move to Iowa and grow an acre of corn in an experiment to realize the true process of one of the biggest commodities in this country. It was an honest look at how government subsidized corn has taken over the food chain in so many ways. From processed foods, to soda and beef, some derivative of corn is in many of the foods you eat.

You may say, “So what? It’s a grain, isn’t it?” Yes, however, it is genetically modified which means it is not natural. In the past forty years, the amount of crops significantly increased while the price dropped making it a cheap commodity and welcome addition to food producers for their “creations” entering your bodies. I call anything a creation that is not natural from the earth.

I am not referring to the sweet corn that you eat off of the cob or other vegetables, fruits and non-genetically modified whole grains, tubers, nuts, beans and legumes that are natural from the earth . . . not a problem. It is the genetically modified seeds grown with ammonia fertilizers and powerful herbicides . . . that's a problem.

If you have a chance to watch it, please do. If not, at least go to the website, www.kingcorn.net and watch the trailer, read about the film, the FAQ’s and the very important Farm Bill. Being enlightened about how your food has been affected as a direct result of government intervention may light a flame under you to make some changes in your diet. I ask that you really start to read your labels and notice how much of the food has been infiltrated by corn. Any ingredient with the word corn in it is pretty obvious, but to see a lengthy list of corn derivative ingredients, you will have to do an online search. Search “corn derivatives in food”. There are just too many for me to list. Once you are aware of facts, you make the ultimate choice of what you consume. Be well!

My Personal Challenge and How it Changed My Body

If you know or have met me, you may have observed that my body frame is respectable for my height. I know how to change my body composition because I have succeeded several times for Figure competitions. When someone asks me how can I help them change their body composition, I always refer to my competition days where it took great discipline to change my body so I understand the journey. No matter where you are, it all starts in the mind by making the decision to change and sticking with a plan. Regardless of how little or how extreme you want that change to be, no one else can do that for you. Once a commitment has been made, that is where I step in to assist my clients.

In the past month, I have been experimenting with changes in my diet without the intention of changing my body. In my studies to be a Health Coach, I am learning about many different dietary theories. For example, you may have heard of the Zone Diet, the Atkins Diet, Macrobiotics, the South Beach Diet, the Raw Food Diet and so on. The main concept learned is that what works for one person may not work for the other based on factors such as genetics, stress level, physical fitness level, etc. I decided to try one of the diets called the 5 Element Theory which is based on a Chinese belief system that says we are surrounded by five energy fields: wood, fire, earth, metal and water. These elements are constantly moving and changing. Keeping all the elements in balance promotes harmony in our surroundings and in us. The foods encouraged include grains, tubers (such as a sweet potato), beans, vegetables and fruits. Foods restricted are meat, sugar, overly processed, chemical foods, deep fried foods, liquor, beer and wine.

I also watched the Oprah show about her One-Week Vegan Challenge. Since this was right in line with the 5 Element Theory, I was enthused to try. I put the two concepts together and did not consume any fish or fowl for the week and I already do not consume beef or pork. My daily meals followed this regimen; in addition I increased the intensity of my workouts but not the length or frequency. I increased my INTENSITY to use larger muscle groups more, moving quicker in heavy cardio based workouts with body weight strengthening moves.

As a result, my body started to shift and I wound up losing a couple of pounds in the past month and my lean muscle mass increased slightly. Why am I discussing this? You may not have considered taking meat out of your diet for a week, but can you do it for a day? There are so many other ways to get your protein with other healthy, whole, natural foods. I did not decide to become a Vegan or Vegetarian, but it was interesting to see that my body felt even better without the animal protein in it. What about your exercise? Is there a way to increase your intensity? My disclaimer is what works for me, may or may not work for you, however, it is worth a try to make a change. Be Well!

SLOW DOWN . . . Especially When You Chew

When it comes to eating carbohydrates, many people consider them the enemy. It is a fact that they are the nutrient your body needs primarily for energy. The body requires 45-65% of your daily food intake to be carbohydrates and this will vary based on the weight and activity of the individual. It is the CHOICE of carbohydrates that may be the problem. For example, fruits, vegetables and whole grains are excellent choices. They provide fiber and are more nutrient dense. When you choose white rice, white pasta, white bread, foods high in sugar and enriched flour, that is where you run into the enemy.

The pace when you eat is as important as what you eat. Digestion of carbohydrates starts in the mouth. Enzymes need to break down the food and if swallowed too quickly, the job is incomplete. This could lead to various digestive track issues. Make sure you slow down and chew your food slowly. Try to get a minimum of 20-25 chews per bite, especially meats. Put down your fork every so often to taste and enjoy your food.

Slowing down will also help with knowing when your body has had enough. It usually takes about 20 minutes for your brain to register that your stomach is full. When you eat too fast, you may tend to overeat and stuff yourself, which eventually leads to more calories taken in than needed. You have to listen to body signals that naturally tell us when we are full. If you eat too fast, you can miss it.

Let me give you a tip for your last meal of the day. This should be your smallest meal that is loaded with vegetables (which are carbohydrates) and protein. Take at least 20 minutes to eat your meal and slowly chew each mouthful. This is the one time of the day that is okay to not feel full because when you go to bed, your body uses less calories as your sleep. It is most important to get up the next morning and start with 8-16 oz of water and always eat a healthy breakfast of whole grains, fruit and some protein. An example would be oatmeal, egg whites and berries or opt for a high protein cereal (8-12g/serving) and fruit.

Women and Hormones

According to the National Center for Health Statistics in 2010, approximately 12% of adult women weight train and approximately 15% exercise regularly. Women gain about 2 pounds per year between the ages of 35 and 55 and lose about 5 pounds of muscle each decade between 45 and 65. Why? Hormones. Did you know that estrogen is a fat storage hormone and testosterone is a strength building hormone? This is why it is safe to use weight equipment ladies because we do not naturally have enough of the strength building hormone to create big muscles like the guys do. With testosterone, men are able to lose weight seemingly quicker when they are focused and on track. Don't hate them, just put your time in and work. Along with a healthy diet, nothing changes the body composition more than strength training using your own body weight, hand weights or machines.

Another very important fact is that during the post ovulation stage of the month, most women burn an extra 200-300 calories but don't realize this until they reach menopause (especially if they have not been exercising). Ladies, we have a cycle for almost 35 to 45 years of our lives. When it stops, we also stop burning those extra 200-300 calories that has burned every month for 35 to 45 years. Ah, so that's why either you have experienced or seen someone put on a few pounds as menopause approached and landed. Consequently, you have to start exercising with strength training and change how you eat to account for those calories that are no longer being burned naturally by the body.

A Glimpse Inside My Kitchen

I often get questions and assumptions about what I eat and do to maintain a healthy lifestyle. Ok, so I exercise 4-5 times a week which includes cardiovascular exercise, strength and yoga and I try to get at least 6.5 to 7 hours of sleep at night. Most importantly, it is what I eat that has made a huge difference in my health on the inside to the outside. You may have heard quotes such as, "You are what you eat." -Savarin or "Let your food be medicine and your medicine be food." -Hippocrates. I whole-heartedly believe these quotes and do my best to communicate it in various ways.

With this post, I decided to open a window into my kitchen to share with you some of the items I eat on a consistent basis. The pictures are actual items from my cabinets and refrigerator. If you have read over some of my blog entries, I always talk about how important it is to eat whole, natural foods and avoid anything processed. Processed foods primary ingredients are enriched flour, various sugar(s) and any other ingredients that you may not be able to pronounce. I limit those items in addition to white rice and potatoes. Instead I aim for green leafy and colorful vegetables, berries and other fruits, nuts, whole grains, beans, legumes, yams, primarily fish and a sparing amount of chicken and turkey breasts. I do not eat beef, pork and dairy due to allergies and intolerance. I eat soy yogurt and use soy milk as a substitute. In addition, I use a lot of fresh garlic, onion, and cilantro and many dried spices to add flavor to my food such as cinnamon on my toast or coriander and cumin in my grain dishes.

For breakfast, I found a cereal that I love. In the first picture you see Nature's Path Organic Pumpkin Flax Plus Granola. It has a Omega-3 fatty acids from the pumpkin and flax which is good for the heart. As an alternative, I opt for a multi-grain hot cereal from Country Choice. This has many grains which include rye, barley, oats and wheat. Good old fashioned oatmeal works, as well. I also eat Arnold's whole wheat sandwich rounds toasted with fruit. Finally, when I want to splurge I will have Hodgson Mill's whole wheat pancakes. Yes, with real syrup. I exercise heavily, so every once in a while, I treat myself.


The vegetables in my kitchen at the time were a red pepper, a red onion, canned tomatoes, celery, carrots and edamames. Eating vegetables throughout the day are great snack options. Also in my fridge were baked yams, sauteed spinach with garlic and lots of frozen veges.


The fruits in my kitchen were mangoes, apples, frozen blueberries and strawberries. I opt for frozen berries in my smoothies because fresh ones can spoil if you do not eat them quickly. It is also best to get fruit that is "just picked" and frozen because the nutrients are locked in and not lost in travel from a far destination to your local supermarket, especially when they are not in season. Try to buy from your local farmers when they open.


Pictured here are a choice of grain, bean and legume. I love quinoa because it is a nutrient dense grain that is a complete protein, which means it includes all nine amino acids the body needs. I also had black beans in my cabinet and lentils. I will be making lentil chili with the canned tomatoes in the next day or two. I also have brown rice, millet and amaranth in the cabinets. All great options for whole grains.

Pictured to the left are raw walnuts, raw almonds and extra virgin olive oil. Nuts and olive oil are a source of "good" fat. Your body needs fat to function, however, the healthy options are those with monounsaturated fatty acids.


Finally, to the right I have two types of fish that I buy frozen. Sockeye Salmon and Cod loins. I prefer wild caught fish even in packaged portions because wild caught fish is less fattier, has no artificial coloring or PCB's, which is a chlorinated compound.

Hope you enjoyed the glimpse inside of my kitchen to see exactly what I eat. What I eat works for me and I am not suggesting that it will work for you. My craving is usually dark chocolate, but I have it at the time of the craving and do not keep it in the house. The key is moderation and eating clean for life. If you need help figuring out what will work for you, I can help. Email me at simply.fitness@yahoo.com.