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food

Lean My Kitchen Up

Lean My Kitchen Up

If you buy it you will eat it. Eventually. If it's in your house you will eat it. Eventually. If it's in your desk draw you will eat it. Sooner or Later. If it's on your desk you will definitely eat it sooner. If some one gives you a food gift you will probably eat it. So if you can't resist temptation but can you minimize your intake of less than lean foods...

Eat Slowly Lose Weight (Part 2)

Eat Slowly Lose Weight (Part 2)

"Fast Food", indeed lots out our nutritional intake has become "fast" , everything has to be eaten/ available/ done in the quickest possible time...we previously discussed that speed eating (maybe like speed dating?) is just not good for you on many levels. Most of our meals never reach twenty minutes...

Eat slow, lose weight, it could be that simple..

Western society has become one of rush rush rush, busy is seen to be sort of status symbol. I hear it every day, "I am too busy to exercise", I once heard a fanatic quote surrounding this topic.In reply to " I am too busy"  a thought provoking reply was "tell me how you do too busy". Its a bit provocative but many people over busy their day and their lives , not only are they too busy to exercise but too busy to even look after themselves, too busy to even eat better, almost out of control.Food or nutrition is not a priority, in fact neither is looking after themselves. Even during the busy day everything is done at a rushed pace, driving is stressfully, the journey to work is fraught and stressful, breakfast is eaten a hurry ... its go.. go ...go... it ends up being a day of mindlessness from start to finish. Everyone needs 25 hours in a 24 hour day it seems.... we all know the end result .... stress, poor sleep, poor nutrition, increased good pressure, the negative list is endless, the positive list is less long. SLOW DOWN THE FOOD

It appears that this is the easiest way to lose some weight. Experiments have shown that eating quickly without putting the fork down can make a difference in a total amount of calories consumed by an amazing amount.Eating quickly showed a possibly 646 calories in 9 minutes but only 579 in 29 mins by eating slowly. A study showed that by not putting the fork down people could eat 67 calories more in 9 mins by eating fast than they could by eating slowly in 29! On top of that the fast eaters reported being hungrier after eating quickly even though they consumed more calories. A double whammy there. Where is rushing taking you?

The body breaks down enzymes slowly ...it takes over 20 minutes to get the brain to tell you that you are full...most meals are over in half that time. Its looking like a triple whammy! Our stomachs are full but we still keep eating ..if we slow down we only eat what we really need.We are treating our food disrespectfully, its all part of go go go... we eat in the car, we eat in front of the TV , we eat lunch of the phone,we eat standing up, it becomes stressful as we worry about our next task, our next job in our over stuffed day as we over stuff ourselves, and we don't really even know why we are doing this to ourselves.

I get up extra early for breakfast, I see it as essential, why would I rush the most important meal of the day...I like to be conscious of what my body is doing, its more enjoyable to taste what I am eating or drinking!!

Its simple when we eat fast we eat more than we need, its crap for our digestion, it increases weight gain, we feel over full...so chewers out there savour every morsel, slow down your day, make time for food, proper time, just slowing down your food is a great way to start to get healthier, start now, yes, tonight!

Comfort Food Thoughts..

I stole this wholesale from a trainer in Toronto who had this on their website, her name is Lynsy so if your out there you deserve the credit, I loved this sentiment... read on..
COMFORT FOOD
It is time to change our definition of COMFORT FOOD.
We all use this term on a very regular basis, and usually when we're describing foods that we know are not good for us. These foods are usually behind our emotional eating, weight gain, low self esteem and confidence, poor digestive habits, stomach aches and an overall 'crappy' feeling once the food has been ingested. Typically this comforting feeling we get from these types of foods last for a few minutes, and then the guilt sets in, along with all those fun things I just mentioned.
HOW CAN IT BE COMFORT FOOD IF IT ACTUALLY MAKES US FEEL UNCOMFORTABLE BOTH PHYSICALLY AND MENTALLY IN OUR OWN BODY?!?! How can it be comforting if it contributes to unhappiness and poor health? We need to change the meaning of this word now, and forever....
Fat and Sugar are not comfort foods. They are an addiction, and in fact this has been proved over and over again in many different scientific studies. These studies are done on the brain responses to food and desire for food and of course in terms of actual weight in adults and children.
YOU ARE ADDICTED. The only way to break this addiction is by practicing healthy habits one meal at a time. This is something that is extremely difficult, otherwise it wouldn't be the epidemic around the world that it is today. You need to take responsibility, you are and adult and capable of taking control over your eating habits. Don't let food control you, it is seemingly ridiculous to think that a donut from Tim Horton's will win an afternoon snack battle, or McDonald's runs your fast paced lifestyle. "Well body, instead of of feeding you fuel I'm going to treat you like a garbage can, because hey I just can't say no to those french fries!!" Sounds pretty insane when you think of it that way... but that is exactly what is happening!
It is time to start making the decision to make better choices, you'll be shocked at how quickly you feel empowered, confident, strong and physically lighter. Your body won't be weighed down by the actual food or more importantly the guilt every time you make a poor choice. YOU DESERVE better treatment, if you don't treat yourself well why should anyone else? These healthy habits (or unhealthy habits) run full circle in terms of your career and relationships as well, so ultimately if you take care of yourself physically you're also taking care of yourself in life. So start today, make healthy decisions one at a time so it doesn't seem like such a huge change, that is the only way to make it work. Beat your addiction, make it a priority, take control.... or stop complaining. In fact, stop complaining.
I hope this comes across well, sometimes the truth may seem like tough love, but that is exactly what it is, tough love. You'll get through the tough part and learn to love yourself and the world around you on a whole different level. Don't believe me? Prove me wrong, or better yet, prove me right.

So if the Fitness Industry is a mess what should we do?

What do I see in the future of the fitness industry? I recently devoted a blog to my thoughts on why its such a mess and out of control, it is after all a relatively new industry ,commercial gyms probably only came into being in the 1970`s, Personal Training, as we know it sometime in the late 80s... My point in short was that it has become a sort of cash cow preying on fear and emotion...( for example big box gyms like to exploit this ...my most recent work experience within such an environment had me hawking my services around at about a minimum investment of 5k, selling a minimum package of 50 sessions, this was somewhat painful if, in my professional opinion the client only needed 20 sessions , and after all its the " professional " you are paying for, as such I had to attempt to sell something that the person didn't really need, or indeed want )...yes folks it was all about the money, never about the client.

Needless to say client results ( those who had paid for a trainer), in my opinion were low and trainer turnover was high....it was like a semi successful business model , one side made a load of cash , the other side of the equation ... well, you know what I am saying.

My first observation I guess then across the whole industry is lets see clients as people not as a waking ATM machine, I once heard a training pressuring a client to come back and train again on the same day, yes, really.

Secondly lets put some regulations out there that mean something, anyone can own a franchise small box gym, a training studio, don't get me wrong it gets more opportunity  to people out there in places that weren't previously served , but hey can you imagine running a yoga studio and not having a clue about the discipline , not able to offer basic gym user advice is surely a recipe for disaster.

Yes its about business but really its not is it? Its about health.

It appears that anyone can open up a chain of weight loss clinics and franchise them to anyone who has the cash...there are many of these chains out there, are they any good at taking your cash and giving results...well they are good at one side of that equation too. Can you imagine giving cookie cutter weight loss advice too someone who is desperate ...would you feel guilty if you were selling like this...

Thirdly, I am bored with fad diets and the people who peddle them...book after book, do you know how many times in the last ten years of my career that some one has said to me " what do you think of Atkins, South Beach, Cabbage soup, hi fat , low fat, low carb ...latest book on Oprhey  etc etc" its crazy.. publishers wanting to cash in , fashions are fads eating healthy shouldn't be.

It drives people crazy as they jump on board the next train to " ten less pounds" to fall off at the first station. Ever notice how many people want to lose " ten pounds".... .The whole media , Tv , press, advertising should consider that pumping out health advice for profit isn't really helping.There are some great exceptions ( I like Dr Oz ..but even then he recommended something last year that was sweeping the nation so to speak , I even saw handwitten cards in a local supplement shop proclaiming basically you were going to lose 20lbs and live to a ripe old age if you took his product, emails swept around the net... and then.. nothing).

Everybody wants the scoop , then the next scoop...it fills up TV space. I saw a programme yesterday morning selling a treadmill with a desk built in so you could use your laptop and still use the treadmill, apart from the fact that its dangerous , stupid and  totally unnecessary the show just went right along recommending it, ITS WRONG GUYS. You have a responsibility to the nation to give good, impartial ( not product placed ) advice.

Fourthly, lets start thinking for ourselves, do we need reality TV shows to tell us our nutrition is crap, do we need another diet book to tell us what we are eating is wrong, do we need anymore people telling us to exercise more,eat more vegetables, get more sleep , guys we can do this for ourselves , we don't even need gyms... lets not be dictated to by some early morning chat show host who knows nothing about anything really let alone fitness , lets be mindful on what we are doing.

Just think where did your grandma go for advice on nutrition, she didn't she worked it out for herself.

Better Nutritional Habits ( Part 2)

So its 2013 and everyone is working on looking better, or so they tell you, its hard to make changes to your lifestyle ,  I have been training people for a long time, getting results is harder than you think, getting people to change even one small habit can be a struggle. In Precision Nutrition ( J Berardi) 10 habits are highlighted as a way of taking charge of your body and hence results...lets look now at those 10 in detail:

Habits

1. Eat every 2-3 hours...this stimulates your metabolism, balances blood sugar and helps maintain lean mass, remember every time you eat you have the opportunity to make your body better or worse.

2.Eat complete lean protein with every meal ( for women 20- 30 grams of protein per meal, 1 palm sized portion , for men 40-60 grams of protein , 2 palm size portions) Sources ground beef, chicken, turkey, bison, venison,tofu, egg white, salmon, tuna, cod,cottage cheese,string cheese, milk protein supllements

3. Eat vegetables with each meal ( 2-3 servings )

4.Eat carbs such as rice, bread , pasta, sugary food only after exercise,( 1-2 ) hours after,this applies to anyone looking for fat loss.No exercise ... no carbs..

5. Eat healthy fats daily.30% of daily total calories from fats split into 1/3rd saturated,(animal fats..eggs, dairy, butter, cheese) 1/3 monosaturated, (olive oil, nuts, nut butters, acvacado),1/3rd polyunsaturated (flax seed, fish oil, vegetable oils)

6.Remove beverages with calories in them...fruit juice, soft drinks, coffee,othe sugary drinks...gatorade etc..if possible stick with water and aim for 8 glasses a day

7.Eat whole foods instead of supplements... eat bars, take shakes ,  and use  supplements  sparingly, nothing beats the real thing. If you plan to use supplements use the best, check out www.mytruehealth.com

8.Plan ahead and prepare food in advance.. this could include preparing meals at the weekend for the forthcoming week.

9.Eat a wide variety of foods as possible.

10. Plan to break rules 1-9 10% of the time.

 

There  you have it, its not ultra complicated, it takes some thought, planning  if you need help and advice feel free to contact us...