Read… Read… Read… January 4, 2011

Do you read the labels? Start reading the nutrition facts; you will be shocked at what you have been putting into your body.

Here is the basic label:

You will quickly see the differences between packaged processed foods and foods close to their natural state. If foods grow on a tree or come out of the ground, then eat them. These types of food are more nutrient dense, therefore helping you to feel full with fewer calories.

The ingredient list is just as important to read! Remember ingredients are listed in order of quantity; the first ingredient represents the highest quantity and so on. If you want to be in control of your weight, you must become familiar with food labels.

*Photo provided by Stew-Art-Prints

When are we going to grow up? November 16, 2010

All of us at one time or another have been on the receiving end of that comment. “When are you going to grow up?” Shocked as we may have been, there is a good chance there was a little truth behind the statement. Yes, the truth does hurt! Ironically, the same can be said about millions who struggle with their weight.

Much like a child who objects to his parent’s suggestions, even adults at times make up less than reasonable excuses.

Suggestion: “Maybe you could read up on fitness and nutrition to help you get motivated!”

Answer: “Oh, I don’t like reading!”

Suggestion: “Okay just try to increase your vegetable consumption.”

Answer: “I hate vegetables!”

Suggestion: “You could take a few minutes each day to walk.”

Answer: “Walking is too boring!”

Suggestion: “How about the gym? It can be more exciting than walking.”

Answer: “I’m too busy to go to the gym!”

Sound familiar? Just to make sure, we all know kindergarten is long gone? Playing games and eating goodies all day long is far behind us, and we just might be faced with some less than enjoyable responsibilities from time to time.

It would do us all some good to abandon the belief that our cravings should be constantly satisfied. In reality, most of us eat like kings! We are completely surrounded by whatever our taste buds desire, and have become accustomed to saying: “You deserve it!” Although what we really deserve, is healthy food to build a healthy body.

Since when has sitting on the couch and pigging out become rewarding physically and mentally? As a culture we are seriously confused as to what classifies as rewarding one self. It is time to grow up and stop making excuses, we deserve better and so does our body!

*Photo provided by Microsoft Office Online Clip Art

What prevents you from reaching your goals? September 7, 2010

Peak your interest? July 16, 2010

Learn more about what foods are considered to be low-glycemic at either of the following websites; Fat Wars or Awaken Your Body. Brad King a nutritional researcher, performance nutritionist and fitness expert, dubs these foods as ULTIMATE FUEL!

LOW GLYCEMIC FOODS: (Your Best FAT WARS Allies)

FRUITS:
•All berries
•Apples
•Apricots
•Cherries
•Grapefruit
•Oranges
•Peaches
•Pears
•Plums

NUTS AND SEEDS:
•Almonds
•Flaxseeds
•Peanuts
•Pumpkin seeds
•Sunflower seeds
•Walnuts

SWEETENERS:
•FOS (frycto-oligo-saccharides)
•Stevia

VEGETABLES:
•All lettuces
•Artichokes
•Asparagus
•Azuki beans
•Black beans
•Black-eyed peas
•Bulgur
•Butter beans
•Celery
•Garbanzo beans
•Navy beans
•Onions
•Peppers
•Soybeans
•Split peas
•Tomatoes

GRAINS:
•All bran cereals
•Barley
•Oatmeal/Oat bran
•Whole grain pastas

BEVERAGES:
•Fresh vegetable juice
•Green tea
•Tomato juice
•Water

DAIRY:
•Low-fat cottage cheese
•Organic milk
•Organic plain yogurt (no added sugar)

MODERATE-GLYCEMIC FOODS: (LIMIT CONSUMPTION)

FRUITS:
•Bananas (semi-hard)
•Figs
•Grapes
•Kiwis
•Mangos
•Pineapples
•Watermelons

BEVERAGES:
•Apple juice
•Black cherry juice
•Blueberry juice
•Grapefruit juice
•Orange juice

VEGETABLES:
•Beets
•Carrots
•Corn on the cob
•Lima beans
•Peas
•Potatoes (red, white)
•Sweet potatoes
•Yams

SWEETENERS:
•Organic unrefined brown sugar
•Organic, grade C maple syrup
•Unprocessed blackstrap molasses
•Unrefined raw honey

GRAINS:
•Basmati rice
•Brown rice
•Buckwheat
•Most pastas
•Muesli
•Pita bread
•Popcorn
•Pumpernickel bread
•Whole grain breads
•Whole wheat bread (100% stone-ground)
•Wild rice

DAIRY:
•Custard

HIGH-GLYCEMIC FOODS: (EAT AT YOUR OWN RISK)

FRUITS:
•Bananas (ripe)
•Most dried fruits
•Papayas

BEVERAGES:
•Carrot juice
•Soft drinks and sport drinks (added sugars)

SWEETENERS:
•Barley malt
•Corn syrup solids
•Glucose and glucose polymers (maltodextrin-based drinks)
•High-fructose corn syrup
•Honey
•Maltose
•Sucrose (table sugar)

VEGETABLES:
•Cooked carrots
•French fries
•Parsnips
•Potato (baked)
•Potato chips
•Sweet corn
•Yams

DAIRY:
•Ice cream

GRAINS:
•Bagels
•Breakfast cereals (refined with added sugar)
•Cold Cereal
•Corn chips
•Cornflakes
•Crackers and crispbread
•Doughnuts
•French bread
•Hamburger and hotdog buns
•Muffins (due to the processed flour)
•Pancakes
•Pretzels
•Puffed rice or wheat
•Rice cakes
•Shredded wheat
•Toaster waffles
•White bread
•White rice
•Whole wheat bread

Fat Wars

*Photo provided by Microsoft Office Online Clip Art

**Photo modified by Stew-Art-Prints

What this is NOT! January 16, 2010

With the abundance of information out there; there are just too many contrary and conflicting opinions in the world of diet and exercise. No doubt you find this very time consuming, confusing and frustrating. I have spent the past several years combing through fitness and nutrition books, magazines and websites, compiling only the helpful but also most practical information. Some of you might have a different spin on my suggestions and statements, but that’s where it’s up to you to decide for yourself what you will agree with and act on.

I do promise you that this is NOT going to be a collaboration of stats that leave you saying, “That’s interesting, but what do I do now?”

I like to think this will be like a game of connect the dots. You know where some of the dots are already; I’ll just be helping you connect them. Practical suggestions that are easy to implement, that truly make a difference in one’s life. The only thing I ask of you is to keep an open mind and eventually be ready to make some changes.

*Photo provided by Microsoft Office Online Clip Art