Category: Healthy Eating Tips

Holiday Calorie Control Tip #1

Dec 09, 2009

I know you know this.

You know you know this.

Fail to plan, plan to fail.

You can’t just HOPE you’re going to behave yourself at holiday parties. You can’t just do the same old things you’ve been doing. You can’t just  miss breakfast, have a light lunch and then go to a party filled with temptation and not go a little insane on the cheese platter ;-).

You have to plan your meals.

You have to plan your workouts.

You have to set your goals in stone.

You don’t want to be the person that comes out of the holidays 5 to 10 pounds heavier, do you?

If you don’t plan your strategy to prevent weight gain, well, you can PLAN on getting some new clothes that fit your new size (yuck).

This is far from doom and gloom. You can still enjoy your favorite foods at parties. You can still have a great time.

But what you can’t do is just free-for-all it and stuff your face with everything put in front of you. You know that.

Tell you what: Plan on taking a nice 30 minute walk this weekend and do some solid thinking about what your plan will be. And when you get back home, put it on paper and commit to it. Seriously–writing stuff down helps you focus on it and keep it at the top of your mind.

Think about how great you’ll feel about yourself when January comes after you’ve followed your plan. Oh, and be sure to reward yourself to by doing something special for yourself (see my P.P.S. for an idea).

Yours in health,

Becky

PS – Speaking of eating well over the holidays, as a proud Prograde Nutrition partner I should let you know that Prograde is having a heck of a Holiday Blow Out on ALL of their awesome products. Everything you need, including the coupon code to save 15% on all Prograde Nutrition products is right here: http://lifesportfitness.getprograde.com/specials.html

Hurry because this deal expires this Friday, December 11th at 11:59pm EST.

P.P.S.  Want to treat yourself or someone you love to something awesome in January? How about a one week FREE trial at a lifeSport Fitness boot camp in San Jose or Los Gatos in January?  I just opened my “1 week free trial” program today!  Get on the list now if you want to get in the best shape of your life in 2010:  http://www.lifesportbootcamp.com .  The first free trial week starts January 4th!

Understand the power of antioxidants–but avoid nutrition scams!

Nov 06, 2009

As I’ve mentioned many times before at this blog, there is a lot of garbage out there when it comes to supplements.  Until about 2 years ago, I didn’t even recommend a particular brand of supplement to my San Jose personal training and boot camp clients, because I just couldn’t trust what was in a particular company’s bottle–not to mention the outrageous claims some companies make.  You can’t really miss it on the Internet these days. For instance, it seems like everywhere you look there’s another company promoting the nutritious Acai Berry as a weight loss miracle. It IS a powerful anti-oxidant, but some of the claims just make me sick.

I want to make sure you know my opinion on the subject–and I’ve got some exciting news on the subject for you, too!

First, you know better than to believe you’re going to pop some pills – ANY pills – and have the pounds and inches melt off like magic. Pleeeeease give that notion up.

If you’ve been working with me or reading this blog for any length of time you know true fat loss comes from a variety of factors, including exercise and proper nutrition.

Second, any fitness expert worth their fees will tell you that any diet that promotes you eat any one food all day long and then eat a sensible dinner, well, don’t bother. Yes, you will lose some weight short-term (due to taking in fewer calories), but as soon as you go back to your old eating habits – and you know you will – you know exactly what happens.

Third, the Acai Berry actually does contain VERY powerful antioxidants and it is getting a lot of good press for that very reason. Antioxidants are extraordinary nutrients that help fight the free radicals associated with aging, cancer risk and other degenerative diseases.  Just keep in mind, acai berry alone is not a miracle cure.

Research has shown that there are a number of powerful antioxidants found in nature, and we should be getting them in our diet. Did you know that the coffee berry (the berry that covers the coffee bean) is one of the most powerful antioxidants on the planet? It’s something researchers have just discovered in recent years.

What’s really cool is that Prograde Nutrition (the only nutrition company I have promoted in my 25 years in business!) has created a Whole Foods based Anti-Aging formula called Prograde Longevity that includes both Acai Berry and Coffee Berry.   It also utilizes Green Tea, Pomegranate, Wolf Berry and Biovin Grape (Red Wine extract).

Just to give you an idea of how powerful this formula is, well, you’d have to eat an entire POUND of raspberries to get the same ORAC value. And in case you’re not familiar with the term, ORAC stands for Oxygen Radical Absorbance Capacity.

Prograde creates their own forumulations based on scientific research.  No phony baloney hyped up claims here.

Here’s the great news:  You can now try Prograde Longevity for free! You simply pay a tiny shipping and handling fee. Just go to Prograde Nutrition to order your FREE bottle today.

But you really do need to hurry. I’m not sure how long they’re going to be able to make such an incredible FREE offer.

Yours in health,

Becky

PS – Remember, Prograde Longevity is NOT some silly weight loss pill. It is a powerful combination of anti-oxidants specifically designed to give you extraordinary protection against dangerous free radicals.

Pre and Post Boot Camp Workout Nutrition Tips

Jul 17, 2009

I’ve been asked by both Campbell boot camp and San Jose boot camp customers what to eat before boot camp workouts (or any workout, for that matter). Not many people ask me what they should be eating after exercise—but it’s also an important topic. So in this post, we’ll look at not only pre-workout nutrition, but also post-workout nutrition.

Pre Workout Nutrition

Some folks don’t like to eat before working out. If you absolutely can’t tolerate a small snack before working out, don’t force yourself. However, if you can handle a little food an hour before a workout, it’s a good idea to eat. Some recreational exercisers feel they will get nauseous if they eat before exercise. If food is properly selected and intake is properly timed, this shouldn’t be an issue. For those of you who do the San Jose/Almaden boot camp and exercise first thing in the morning, you haven’t had food for probably 8-10 hours. That’s almost a fast! Fasting is detrimental to performance, because our glycogen reserves aren’t at an optimal level.

Here are some reasons to consider eating a small snack before a workout:

• To provide “fuel” for the exercise and replenish glycogen stores (glycogen is the storage form of sugar in your muscles and liver)

• To prevent low blood sugar during exercise

• To settle your stomach, absorb gastric juices and prevent hunger

Most experts agree that the pre-exercise meal should consist primarily of high carbohydrate, low fat foods for easy and fast digestion.  This is especially true if the exercise is within 1 hour of eating. Avoid eating highly sugared foods however (candy bars, sugary cereals, etc.) as these may cause an insulin spike followed by a drop in blood sugar around the time you’re exercising (not to mention the fact that those foods offer you no nutrition!).

Here are some suggestions for a light, carbohydrate rich snack to eat before an exercise session:

• 1 slice whole wheat toast

• 1 small banana (or other piece of fruit)

• ½ of an energy bar (such as a Power Bar)

• ½ c. cooked oatmeal (easy on the sugar!)

Campbell boot camp participants, I realize you’re coming from work, and some of these items aren’t available to you at work.  The oatmeal and the toast ideas will work better for the Almaden boot camp participants who work out in the early morning.

Morning campers, if you’re trying to lose body fat, remember that you don’t want to eat all of your breakfast calories before your workout. Split them up. Eat 1/4 to 1/3 of your breakfast calories before your workout, and the remainder after.

Post Workout Nutrition

When and what you eat after a workout can have a serious effect on your recovery. The first 2-3 hours after exercise are critical for you; don’t wait to eat. Be selective in what you eat after exercise. Wise choices will help you recover quickly and enable your muscles to work better the next time around. Inadequate recovery can lead to chronic fatigue and a gradual decline in your performance.

Although post exercise nutrition research is aimed at competitive athletes performing exhaustive exercise, there are lessons in the research for the recreational exerciser. For the fitness enthusiast whose workouts generally last less than 90 minutes, your main concern is to re-fuel with a well-balanced meal that provides not only carbohydrates to replenish your glycogen stores, but also protein to help re-build muscle. Some protein/carb post-workout meals might be:

• Two poached eggs with whole wheat toast

• Yogurt and high fiber cereal with low or non-fat milk

• Whole wheat bagel w/peanut butter

* String cheese and whole wheat crackers

For the Campbell boot camp crew who gets home from a workout around dinner time, here are some dinner ideas:

* Steamed vegetables and lean protein (chicken, fish, pork tenderloin or lean cuts of beef)

* Dark leafy green salad with lean protein in it

* Whole wheat tortilla with rotisserie chicken pieces inside

Please make sure you get some protein after a hard workout! Time and again, studies show that a combination of protein and carbohydrate replenishes muscle glycogen more rapidly than does carbohydrate alone. If you don’t “re-fuel” your muscles, they won’t work for you well the next time you exercise.

If you need to rush to work after boot camp, consider a post-workout drink with a 2:1 carbohydrate to protein ratio. You can drink these drinks right in the car! It may not be enough calories to qualify as a “meal”, but it will start the repair/recovery process until you can get to “real” food. If you need a suggestion for a post-workout drink, I recommend “Workout” by Prograde nutrition:

ProgradeNutrition

I trust their products, and they create their product formulations based on current research in sports nutrition. One word of caution: As  many of you know, I’m not a fan of “drinking” your calories if you’re trying to lose weight.  For some folks, though, a post workout shake makes sense.  Just remember to log the calories you drink!

One final word about pre- and post-workout nutrition: Don’t forget the water! It may not be “food”, but hydration is important so we should address it. Many of us are slightly dehydrated and don’t even know it. Mild dehydration can cause headaches, fatigue, constipation, and other not-so-fun things.

Drink water before, during and after exercise. For workouts lasting less than 60 minutes, sports drinks aren’t really necessary. However, if you prefer the taste of sports drinks over water, I see no problem with using them in moderation during exercise lasting less than an hour. Just don’t forget to log the calories!

What do YOU eat for your pre or post workout meals??  Leave a comment here to give your fellow campers more ideas for good nutrition.

Committed to your success,

Becky

SAVE MONEY on Quality Nutrition Products (and chocolate!!)

Apr 21, 2009

I’ve got big, big news for you. My friends at Prograde Nutrition are having a birthday sale to celebrate their company turning two years old. 

I’ll get to the details in a second. But first, I wanted to tell you that Prograde is a company that I place my complete trust in. I know the people that run the company. And I know how good the products are. I use them myself. They are accredited by the Better Business Bureau and they are a McAfee secure website. 

Bottom line: Prograde does business the right way. They create quality, evidence-based products and leave the smarmy, useless stuff to other companies.

So if you’ve been thinking about trying any – or all – of their killer products, now is the time.

Here’s what you need to know about their Second Birthday Sale:

– You save 10.2% off ALL of their products. They’re all on sale this week.

– The sale ends this Friday, April 24th at 11:59pm EST. 

– Just enter the coupon code below during checkout on their site:

xxtwozz

(yes, the letters are all lower case)

 – If you purchase any of their Combo Packs or Smart Ship options the coupon code only applies to the FIRST purchase. 

– The coupon can’t be combined with any other Prograde offers.

– Prograde Nutrition products cannot be found in stores anywhere. Only online here: http://lifesport.getprograde.com

Again, I cannot recommend Prograde enough. Their products are top-notch and they only create research based products backed by science.  Oh, and they make my favorite healthy snack bar, “Cravers” (complete with 3 grams of fiber and only 180 calories!).

Yours in health,

Becky

PS – Remember, the sale only runs through this Friday. So get on over to http://lifesport.getprograde.com and load up on powerful Prograde products now and save 10.2%

Weight loss plateau–Solution #2

Mar 29, 2009

Next to knowing exactly what it is you’re putting in your mouth when you’re trying to lose weight, another key factor in busting through a weight loss plateau is:

Meal planning

Now, I know you’re probably rolling your eyes thinking this is worthless and tedious–especially if you’re single. Why would you want to plan meals if you’re single and you’re not prepping food or meals for a family?  Or, perhaps you “don’t cook”, so why in the world would you want to plan meals??

Simply put, if you’re struggling to lose weight, you need to get a better handle on your food intake. One way to do this is to have better stuff on hand, and, if you do prepare meals at home, plan them ahead of time.

I remind participants in my boot camps in San Jose and Los Gatos all the time that good workouts are important for weight loss and lifetime weight maintenance.  However, exercise for weight loss needs to be backed up by good nutrition.  I see great exercise habits developing in my boot campers, but a lack of supportive eating can slow down their results.

Let’s broaden our definition of “meal planning” for a moment, and consider Solution #2 as “food planning” or “pantry stocking”.  

That’s what I mean by planning.  I don’t care if you don’t cook, or if you’re single, or a single parent with octuplets for that matter.  You need to have good, healthy food on hand if you want to lose weight.  Otherwise, when you’re hungry and on the go, you’ll grab less than nutritious options.

Here are some ideas on how  you can plan your way into busting through a weight loss plateau-

-Pick one day during the week where you can sit down for a few minutes and plan out what you need to buy to stock your kitchen w/good food and then shop for the food.

-If you eat at home, plan out a few meals ahead of time. Build your meals around these items:  Lean protein, produce (fruits and veggies) and a little healthy fat (olive oil, nuts, nut butters).  

-If you’re busy and on the run a lot, buy healthy convenience items like salad in a bag, pre-cut veggies in bags, frozen veggies, string cheese, rotisserie chicken, and pre-seasoned pork tenderloin (check sodium content on pre-seasoned proteins, though!).  

-Buy healthy, non perishable snacks for your office and car.

Having good stuff within reach at all times so that  you don’t grab junk takes just a little forethought and planning.  It’s not rocket science.  It works for busy parents with families, single folks, and folks who are on the road a lot.

If you’re struggling with a weight loss plateau and you’re not eating as well as you could, give weight loss plateau Solution #2 a try.

You’ve got nothing to lose, except maybe a few pounds.

Committed to your success,

 

Becky

Weight loss plateau–Solution #1

Mar 20, 2009

Over the years that I’ve done personal training and boot camps in San Jose, I’ve seen a lot of well intentioned people get really frustrated that they’re “doing all that they can” to lose weight and the scale still won’t budge.  

My experience has been that a lot of my customers get the exercise part down pretty well (could be because when I show up, they have to work out!).  It’s the food part that holds them back from shedding body fat.

There are a number of reasons why weight loss doesn’t happen when we think we’re doing everything right. Over the next few weeks, I’ll give you a few solutions to help you bust through your weight loss plateau.

Solution #1:  Measure your food

Please don’t shoot the messenger, but if you’re hanging on to extra weight, one of the reasons may be that you’re still eating too much. I was reminded of this today as I looked over a new client’s food journal. Although she was making some decent food choices most days of the week, she really had no idea how many servings of food she was eating.  Big mistake.  

We can’t simply pour high fiber cereal into our bowl and call it a “serving”.  It might be 3/4 of a cup.  It might be 2 cups.  Depends on your bowl, doesn’t it?  You’ve got to measure it.  Yes, I know.  What a pain in the butt.  Here’s the thing–you don’t have to measure every single time!  But, you’ve got to do it at least once so that you know how much 1 serving of a particular cereal looks like in your bowls.  Read the label for serving size and then measure it out and dump it in your bowl. You need to know what 8 oz. of non-fat milk looks like in your glasses.   You need to know what 4 oz. of chicken, fish or beef looks like on your plates.  Get the picture?  You need to be a label reader and a measurer.

My suggestion:  Get out your measuring cups and buy a food scale (I got a cool electronic scale at eBay for $20!).  Weigh and measure the foods you commonly eat at home.  You’re gonna be surprised.  As a rule, we eat portions that are WAY too big.

Does this sound tedious?  Well, yes, perhaps it is, but it’s not a forever thing. And here’s the bottom line:

Do you want to look and feel better?  If you do, measuring stuff for a few weeks is a small price to pay.

This solution alone could save you a few hundred calories a day!

The moral of this story:  If you’re trying to lose weight, know (really KNOW!) how much you’re eating.

I’ll be back next week with solution #2.

Committed to your success,

Becky

What should you eat before a workout?

Aug 07, 2008

I know some of you morning exercisers don’t like to eat before working out. I hear this a lot from people in my early morning fitness boot camps in Almaden (at the very cool Shamrock Martial Arts facility) and in Campbell (at John D. Morgan Park).

If you can handle it, it’s a good idea to have just a small, easily digestible snack before heading out the door (something on the order of 100-150 calories). If you’ve got some readily available fuel in your body, you’ll do much better in your workout. Obviously, if a small amount of food 30-60 minutes before a workout would make you ill–don’t eat!

If you can stomach a little food before an early morning workout, here are some fueling ideas. They’re easily digested sources of carbohydrates. Eat these 30-60 minutes before working out:
-1/2 of an energy bar ( one with more carbs than protein–save the huge protein bar for another day)
-1 piece of whole wheat toast
-1/2 or 1 whole banana
-1/2 cup cooked oatmeal (not the instant kind that’s full of sugar!)
-6 oz. yogurt (this is a combination food–it contains carbs and protein)

If you’re going to work out later in the afternoon, any of the above examples eaten about 30-60 minutes before a workout will do well for you as well.

I’ll address post-exercise nutrition in a future blog.

Fuel yourself well for optimal workouts!

Becky