It can be hard not to overeat. You eat a healthy meal at home, think you’re doing well, then you head out (to almost any destination) and are surrounded by junk food. You get hungry, and pretty soon you’re at the local burger joint, diet forgotten.
— Read on blog.myfitnesspal.com/6-appetite-control-strategies-that-helped-me-stop-overeating/
By Cynthia Sass
Whether you earn your living working up a sweat, or squeeze in workouts when you can, it’s easy to fall prey to eating errors that unintentionally hold you back from getting the most out of your workouts. Here are five common missteps I see, and how to correct them to reap the rewards of your hard work.
Eating Too Little Fat Despite my recommendations to include good fats at every meal, like avocado, nuts, seeds and coconut oil, some of my clients remain fat phobic, and will scale back, fearing that fat is “fattening.” But the truth is, getting enough fat is a smart strategy for both sports nutrition and weight control, because fat: delays stomach emptying, so you feel fuller longer; increases satiety, to shut off hunger hormones; boosts antioxidant absorption, which in emerging research is related to leanness; and ups metabolic rate, to help you burn more calories. In fact, fat is one of the most vital nutrients in your diet, because it’s a structural part of your cells, which means you can’t heal a cell or construct a new one without enough fat to perform these important jobs. Cutting back too much can result in fatigue, chronic hunger, or a lack of satiety, irritability, depression, a weaker immune system and an increased injury risk. So even if you’re trying to reduce your body fat percentage, don’t be afraid to add almond butter to a smoothie, top your salad with avocado, and sauté your veggies in extra virgin olive oil. Filling the fat gap can be the key to finally seeing results.
Using A Sports Drink When You Really Don’t Need One If you sweat heavily, work out for more than 90 minutes, or exercise in hot, humid conditions, reaching for a sports drink rather than plain water is a smart way to keep hydrated, stay fueled and replace the electrolytes lost in sweat. But if you’re exercising for less than an hour and a half, in a climate-controlled gym, plain water should be fine. The carbs in sports drinks are designed to keep you going when you can’t stop to eat, but if your muscles don’t need the fuel, just one 20 ounce bottle means consuming a surplus 35 grams of sugar, the amount in about 20 gummy bears. And while unsweetened coconut water is a little lower, an 11-ounce jug still contains 15 grams of potentially unneeded carbs.
Not Eating After A Workout Because You’re Afraid To “Eat Back” What You’ve Burned While it’s true that overcompensating for a workout by eating too much can prevent you from shrinking your fat cells, striking the right balance is key. Working out takes a toll on your body, and having the right raw materials to heal and repair the wear and tear is important for seeing results. In other words, it’s not just the training itself, but the healing from the training, that mends muscles, boosts metabolism and makes you more toned and fit. So while a good hard workout isn’t a license to sit down to a big plate of pasta, or eat dessert every night, you should be eating something afterwards, with a goal of delivering the nutrients your body needs to properly recover.
Only Eating Protein Post Workout While protein is a key recovery nutrient, it’s only one piece of the puzzle. In addition to a lean protein source, like a smart phone-sized portion of fish or chicken or a scoop of lentils, you should aim for plenty of produce (to replenish nutrients and supply antioxidants), a healthy fat source (which also helps muscles heal and optimizes circulation), a small serving of a whole grain, like wild rice or quinoa (to replete glycogen, the carbohydrate stored in muscle tissue, which serves as a primary fuel source during exercise) and of course fluid, preferably good old H2O (to rehydrate). If you exercise after work, a great post-workout recovery dinner would be a stir-fry made with chicken, shrimp or organic tofu, along with a variety of colorful veggies, over a small portion of whole grain rice, topped with sliced almonds or black sesame seeds. For a simple aromatic stir-fry sauce, that’s not loaded with sugar, whisk together a few tablespoons of brown rice vinegar, with a splash of fresh squeezed citrus juice (like tangerine or blood orange), and a dash each of fresh grated ginger, minced garlic and crushed red pepper.
Doubling Up On Recovery Meals For my pro athlete clients, I highly recommend eating something like an all natural bar or shake within 30 minutes of the end of a game or a tough training session whenever possible, because starting the recovery process within a half hour has been shown to help maximize healing. But employing this strategy if you’re not a pro can wind up working against you. For example, if you munch on a bar or grab a smoothie on the way out of the gym, then go home and eat dinner, you may be in recovery overkill. While it might not register as a meal, a bar with 30 grams of carbohydrate, 5 grams of fat, and 10 grams of protein is like eating a small turkey sandwich with mayo. And a smoothie can be the equivalent of three to four handfuls of fruit, plus a container of yogurt. Downing these “snacks” just an hour or so before eating a regular dinner, can mean giving your body far more than it needs for recovery, which results in feeding your fat cells, rather than shrinking them. If you’re going to be eating a meal with an hour of leaving the gym, skip the bar and shake. And if it’s going to be a little longer, munch on something like almonds, which supply some protein, good fat and nutrients, to tie you over.
Burpee Equivalents: Understanding Junk Food in terms of Your Favorite Exercise
by Dr. Jeff Godin, Ph.D., CSCS, & Spartan Coach
Occasionally we slip up with our diets and sneak in some junk calories. When we do, we have to pay the price…In Burpees! At Spartan Coaching HQ we have been conducting research to quantify energy expenditure during the Burpee exercise. Here is what we found:
|
|
Calories (kcals) |
burpees for 130lb individual |
burpees for 180lb individual |
|
1 large French Fries |
500 |
524 |
349 |
|
1 IPA beer |
195 |
204 |
136 |
|
1 Slice of Dominos Peperoni Pizza |
260 |
272 |
182 |
|
1 8 ounce Ted’s Bison Cheesburger |
730 |
765 |
510 |
|
1 scoop of Ben Jerry’s Cookie Dough ice cream |
270 |
283 |
189 |
|
1 12” Roast beef sub from Subway |
970 |
1016 |
677 |
|
1 Cola soft drink |
200 |
210 |
140 |
|
1 Fried Calamari Appetizer |
700 |
733 |
489 |
|
1 Plain Bagel |
320 |
335 |
223 |
|
1 Slice of Cheescake |
1000 |
1048 |
698 |
|
1 Egg McMuffin Sandwich |
300 |
314 |
210 |
|
1 Cadbury Creme Egg |
59 |
62 |
41 |
Some foods that we think are healthy can be sneaky little diet wreckers. University of Pittsburgh nutritionist Leslie Bonci, MPH, RD, shares a few of these “food frauds,” starting with Caesar salad. Just a small bowl has 300-400 calories and 30 grams of fat, thanks to loads of dressing.
Food Fix: Use only 1 Tbs. dressing and 2 Tbs. tangy, Parmesan cheese.
That “healthy” berry blend at a smoothie shop can have a whopping 80 grams of sugar, 350 calories or more, little protein, and often no fresh fruit. Fruit “concentrates” are often used instead of fresh fruit. And sorbet, ice cream, and sweeteners can make these no better than a milkshake.
Food Fix: Get the “small” cup. Ask for fresh fruit, low-fat yogurt, milk, or protein powder to blend in protein and good nutrition.
Here is a great article that I found on USnews.com. It discusses the different diets and recommendations for eating frequency. I am a firm believe in several small meals a day but I can see how that might not work for everyone. Enjoy the Article!
I’m amazed at the emotions that charge the answer to the question of how many times a day we should be eating. Some people swear by six small meals, while others stress three square ones. Others argue that two daily meals, or even one, will suffice. I’ve also met folks who passionately believe that snacking ensures a successful diet, while others firmly believe that diets can fail on snacks alone.
The medical literature isn’t much help in these matters. There are studies clearly demonstrating that frequent eating benefits weight management. Other studies, however, show that frequent eating leads to caloric excess.
So how is it possible for there to be so much division and passion, both in opinion and in evidence, for a singular behavior? How can eating more frequently be at once fattening and thinning? The answer depends on both the foods and the individuals involved.
First, let’s start with whether or not snacking is helpful or harmful to weight management. Undoubtedly, the answer depends almost entirely on the snacks. University of Alberta researchers recently found that a drink and a snack from a vending machine would provide 15 teaspoons of sugar and 433 calories—roughly the caloric equivalent of a McDonald’s Quarter Pounder. By those calculations, people who snack on food from a vending machine may well find their waistlines challenged.
By Vanessa Rodriguez For Active.com
Although we know good nutrition is crucial for training, shelling out those extra few dollars for healthier groceries can be painful. These practical tips can help you meet the needs of both your budget and your body.
1. Establish your priorities. How important is good nutrition to you? Answering this question honestly can help you determine how much money you are willing to invest in your food. It’s difficult to spend money on things we don’t prioritize. Once we decide that our nutrition is something we want to invest in, it’s easier to make the following changes.
2. Plan and prepare. When it comes to food, saving money always means investing more time in planning and preparation. Yes, we love the convenience of food on-the-go. But eliminating them from your grocery runs can instantly slash our expenses. Be prepared to start washing, chopping, storing, and freezing. Sit down and plan your meals out for the entire week. Make a grocery list and stick to it.
3. Invest in a freezer. If you have the space, this can save you major dollars in the long term. Buy good meat in bulk. Buy entire animals if you can. Get fruits and vegetables in large quantities when they are in season (and therefore the cheapest), then freeze them for use throughout the year.
4. Invest in a nutrition or cooking class. Get a few friends together for a group session to save money. Pay for just a few consultations or classes to cover the basics. Learn to read food labels and get a grocery store tour (be careful when attending free tours—they are usually sponsored by a company with a vested interest in what you buy, so you won’t always be getting completely transparent information).
Spending money on a nutritionist may initially seem counterproductive, but there’s nothing worse than finding out that you’ve been spending all your money on food you thought was healthy, but really wasn’t. Many labels like natural, raw, and whole wheat are not regulated and can be used to sell products at a higher price. A nutritionist can teach you how to determine which foods live up to their labels and which are just clever marketing.
5. Sit down for meals. You’ll be amazed at how much more you eat when you’re on the run. Make time for meals. Sit at an actual table. You generally eat less if you eat with others, plus you are more likely to enjoy your food.
6. Pay more but eat less. Buy higher quality foods but pay attention to your portions. It’s important to accomplish this without feeling hungry, which is very possible by eating the right foods. Fruits and vegetables contain significant amounts of water and are therefore more filling. Whole grains are more satisfying than white flour-based products. In the end you feel full by eating less.
7. Choose your battles. You don’t have to buy everything organic. Pick and choose according to your means, but keep in mind that there are certain foods with higher pesticide loads (and therefore better bought organic). You can find a list of these foods here.
8. Get to know your food community. Most cities have some sort of resource for getting fresh food at a good price. It could be a community garden, a food box program, or a farmer’s market. A little bit of research into your local options can go a long way.
9. Remember that any change is good change. Don’t get discouraged. Your body is the greatest asset you own. Eating well may take up more of your time, but it can also help you live longer and feel happier. You’re stuck with your body for life; how you prioritize your food is ultimately your choice.
Vanessa Rodriguez is the former nutrition editor for Active.com. She is a Registered Holistic Nutritionist and an avid ultra-distance trail runner.
Great article about appetite!
Do you ever have those days where you are most unsatisfied AFTER you eat? After your meal you find that you are hungry, tired, and craving something sweet?
Well here are some reasons why your meals may be leaving a little something to be desired:
1. Your food choices: Regardless of calories (in fact forget about counting calories and think about food choices- quality not quantity!) there are foods that fill you up and foods that leave you wanting more. Fill up on healthy choices (like vegetables, and whole natural foods) and serve yourself a smaller portion of the less nutritious options. Avoid sugar, pop and diet products which are terrible for you and spike your blood glucose levels.
2. Your food group balance: if you are lacking in nutrients from a particular area you are more likely to feel fatigued and unsatisfied. Try to eat in a…
View original post 572 more words
Take Your Gossip Session On A Walk
Instead of catching up with friends over food and drinks, suggest a reunion on the move-you’re likely to work out 104% harder if you have an exercise buddy. Suggest a weekly walk-and-talk session, form a friendly fitness club, or take advantage of gym specials together. You’ll motivate everyone to get moving while you grow even closer.
Deflate Your Muffin Top With The Roll-Up
Hold a resistance band taut between hands and lie on the floor face up, with legs extended and arms overhead. Pull abs in, tuck your chin, lift arms toward the ceiling, and roll head, shoulders, and torso up and over your legs as far as you can. Keep heels firmly on the floor and reach hands towards your feet. Pause, then slowly roll back down. Do 5 to 8 reps with 30 minutes of cardio 5 to 6 times a week.
Make Time For Cardio
If you want to burn the most belly fat, a Duke University study confirms that aerobic exercise is the most effective in burning that deep, visceral belly fat. In fact, aerobic training burns 67% more calories than resistance training or a combination of the two, according to the study.
Try Out Spidey Moves
Eliminate spillover spots with the Spiderman Climber: Get into plank position with arms and legs extended, hands beneath shoulders, and feet flexed. Keeping your abs tight, bend your left leg out to the side and bring the knee toward the left elbow. Pause, then return to start. Switch sides. Do 20 reps, alternating sides, with 30 minutes of cardio 5 to 6 times a week.
Fight Fat With Fiber
For every 10 grams of fiber you eat daily, your belly will carry almost 4% less fat. Thankfully, there are more enjoyable ways to increase your fiber than scarfing down a box of bran flakes: Two apples, ½ cup of pinto beans, one artichoke, or two cups of broccoli will all give you 10 grams of belly-flattening fiber.
Be Pushy At Restaurants
Saying, “I’ll go last” when the waiter comes around could be adding bulk to your belly. A recent study showed that a normal-weight woman was more likely to mimic a thin woman’s eating habits than an obese woman’s. So when you’re out for girl’s night, order first. You’ll keep yourself, and maybe even a friend or two, on track to a flatter tummy.
Do the Windshield Wiper.
Lie face up with arms out to your sides, palms down, and legs bent at 90 degrees so feet are off the floor. Keep abs tight and slowly lower legs to the left as far as possible, keeping shoulders on the floor. Pause, then return to start. Repeat to the right. Do 20 reps, alternating sides.
Clean Your House
One more reason to start your spring-cleaning: Vacuuming is a great ab workout. Tighten your abdominal muscles while you push back and forth for a tighter tummy while you clean.
Cut Back On The Pretzels
Too much salt will make you retain more fluid, which contributes to a puffy appearance and extra water weight.
Fry Fat With The Boat Move
Target your deepest ab muscles with The Boat: Lie face up on a mat with arms straight up over chest. Lift your upper body off the ground by rolling through the spine. At the same time, raise your legs so that you’re balancing on your butt, knees bent and shins parallel to the ground. Slowly roll back down onto the mat, lowering legs. That’s 1 rep. Do 5 reps per set, resting 30 to 60 seconds between sets.
Add This Green Fruit to Your Diet
Just half an avocado contains 10 grams of MUFAs (monounsaturated fatty acids), which halt blood sugar spikes that tell your body to store fat around your belly. Eat these in ¼ cup servings to ward off belly fat without overdoing it.
Play Catch
Get into a crunch position-lie on your back, knees bent, feet flat on the floor, shoulders and head off the floor with your abs contracted. Then have someone throw an exercise ball (or basketball) to you-first to your left side so you have to twist and reach to catch it, and then to your right. Do this as many times as is comfortable, and try to increase the number each week.
Skip Your Daily Soda Habit
Where do you think all those bubbles from carbonated drinks end up? They gang up in your belly! Swap soda, diet soda, and seltzer for water or water with lemon juice.
Eating healthy can be harder than you think, thanks to an enterprising food industry that wants us to consume more than we need. That’s because our country’s agricultural system produces twice what most people require, according to the U.S. Department of Agriculture’s Economic Research Service. This encourages creative marketing to unload the excess, much of it with minimal nutritional value. As a nutrition consultant, I know that words such as “low fat,” “high fiber,” “multigrain” and “natural” can fool even the most sophisticated customers into believing what they’re buying is healthful. So what can you do? First, make a habit of reading the ingredients list, not just the Nutrition Facts panel. And remember the following products worth resisting.
Reduced-fat peanut butter
Instead: Buy regular peanut butter. Eating one or two ounces of nuts daily is associated with reductions in heart disease and cancer risk. A recent Harvard Study showed that eating nuts is associated with lower body weights.
Enhanced water
Drinks such as Vitaminwater are essentially sugary drinks with a vitamin pill. They are “unequivocally harmful to health,” says Walter Willett, professor of epidemiology and nutrition at Harvard’s School of Public Health. “Whether vitamins dissolved in water have any benefit will depend on who you are and whether you are already getting enough. . . . Some people may be getting too much of some vitamins and minerals if they add vitamin water on top of fortified foods and other supplements.” A recent Iowa Women’s Health Study found an association between certain commonly used vitamin and mineral supplements and increased death rates.
Instead: Drink water, ideally from the tap (“Eau du Potomac,” as it’s known locally). It’s the best drink for hydrating your body, is naturally calorie-free and contains fluoride to prevent tooth decay. No supplement matches the nutrients in whole foods such as fruits, vegetables, nuts and whole grains.
Energy bars
The reputation of these bars, also known as meal replacement bars, is that they are healthy, aid in weight loss or help build muscle. In fact, they are calorie bombs: candy bars with vitamins, protein or fiber added. For most of them, sugar is either the first (predominant) or second ingredient.
Instead: Snack on fruit or veggies for weight loss and yogurt for muscle gain. If you’re hiking a long distance and want a healthful, nonperishable calorie bomb, try nuts and dried fruit.
Multigrain foods
Multigrain breads, crackers and cereals are often the most confusing foods. People see “multigrain” and think “whole grain.” That’s not necessarily so. This is an important distinction because people who eat whole grains have a lower incidence of diabetes, heart disease and cancers, and are less likely to be overweight compared with those who eat refined grains. Note that when “enriched wheat flour” is listed in the ingredients, that’s refined flour.
Instead: Be sure a whole grain, such as whole wheat, whole oats or brown rice, is the first and preferably the only grain in the ingredient list. A great example is a cereal listing whole rolled oats as the only grain. Alternatively, consider an egg for breakfast. “The huge amounts of refined starch and sugar that many people eat for breakfast, often thinking that this is the healthy choice, does far more damage to their well-being than an egg,” says Harvard’s Willett.
Non-fried chips and crackers
It’s easy to believe these foods are healthful because of labels such as “baked,” “low fat” or “gluten free.” But most are made with refined grain or starch, which provide plenty of calories and few nutrients. Popchips, for example, are a new product marketed as healthful. But the ingredients are highly refined potato flakes, starch, oil, salt and about 14 additional things. Pita chips, made with white flour, oil, salt and several more ingredients, are no better. To boot, research shows that too much refined grains and starches increases the risk for heart disease, cancers, diabetes and weight gain.
Instead: Try Wasa or Finn Crisp Original Rye crackers. They’re 100 percent whole grain and have little sodium. If you’d like a chip, try Terra Chips, made with sliced vegetables, or even a 100 percent whole grain chip fried in a healthy oil, such as olive or canola. Tortilla chips and SunChips are two examples. “Now that trans fats have been removed from most cooking oils, the healthiest part of potato chips is the fat,” Willett says. “And chips made of whole grains rather than potatoes, like Frito-Lay’s SunChips, can legitimately be considered a health food,” so long as you keep to the one-ounce serving size.
Tallmadge is a registered dietitian and the author of “Diet Simple” (LifeLine Press, 2011).
Committing to living well does cost more money than swooping through the drive-thru for a $1 burger. Nevertheless, when it comes to improving your health, shelling out extra money is worth the long-term benefits–unless you’re paying for healthy benefits that you’re not actually getting. Here are some healthy moves, that while well-intentioned, might be a waste of your money.
According to the site Greener Choices, the food label “antibiotic-free” is completely meaningless. In fact, the USDA has banned its use on meat and poultry products. While similar labels with terms such as, “no antibiotics administered” or “raised without antibiotics” are allowed, there is no USDA verification system in place to ensure that the claim is valid. A better bet for your budget is to stick to meats labeled as “Certified Organic.” You may pay more for these foods, but producers go through a stringent process to earn the right to use the label.
According to the Institute of Food Technologists (IFT), “flexitarians” (consumers who are have not completely resolved to a vegetarian lifestyle, but make an effort to reduce their consumption of animal derived products) make up a quickly growing consumer group. To target this demographic, mass-market producers such as Kraft, General Mills and ConAgra foods have launched their own vegetarian lines that carry a label indicating as such.
The problem? Vegetarian lifestyles come in many forms: Some avoid meat, fish and poultry, but eat dairy and egg products. Others avoid all animal products, including honey. Furthermore, there is no governing body that regulates the “vegetarian” claim. Unless you buy products labeled “Certified Vegan,” which are verified by Vegan Action (a company that certifies vegan products based on documentation from manufacturers), the “vegetarian” label can mean any number of things.
(Continue)
Will Hayes Fitness of Charlotte, NC 