“A man’s health can be judged by which he takes two at a time – stairs or pills.” – Joan Welsh

When was the last time you climbed a tree?

Got down on the floor and crawled on you hands and knees? 

Skipped?

Ran across the grass – just for fun?

Balanced on one foot?

Climber under a fence?

Hung by your hands?

Reached up as high as you could on your tiptoes?

Jumped?

From a physiological point of view we are on this earth to move.  We are designed to move when we work and when we play.  The body is a motion machine.  We may have a higher purpose, but physical movement, hand over hand, one foot in front of the other, is how we are designed to accomplish it.  Why after three million years would we suddenly need to manage muscle-bone movement? Why now do we need built up heels on our padded soles and arch support to walk and run? Many shoe manufacturers are using state-of-the –art technology to create shoes that accommodate their customers’ dysfunctional feet, ankles, and hips.  But with every step they take in their engineered shoes, their dysfunction grows worse.  They come to rely on their shoes for balancing, walking, running, jumping and turning.  In the process, the healthy musculoskeletal functions recede ever further into the background.  No shoes or orthotics, no matter the price or the brand, will cure foot problems.  At best (and worst), they camouflage the dysfunction.  A hidden problem only gets worse over time.

So what to do?  Spend some time everyday without shoes.  At FitMania we do our boot camps barefoot on a mat.  This allows lost strength in the foot and ankle to regenerate which increases strength and balance.  The next time you buy athletic shoes consider buying some low profile shoes or “barefoot” shoes.  (The Vibram five toe shoes are popular but you don’t need little pockets for your toes.) Start with short periods barefoot or in your new shoes.  The calves and foot muscles will need some time to adjust.

“Sickness is the vengeance of nature for the violation of her laws.” – Charles Simmons

(My thanks and much credit to Pete Egoscue and his book Pain Free which I have borrowed from and cannot recommend highly enough.)

Quinoa

Anytime you choose a whole-grain product over one made from nutrient-stripped white flour, you wage war against belly fat. Penn State researchers found that dieters who ate whole-grains lost twice as much belly fat as those who stuck to white-flour products—even though they’d consumed the same number of calories. What’s more, quinoa contains twice the  protein as regular cereal grains, fewer glucose-raising carbohydrates, and even a handful of healthy fats. So start your day off with a cup of cooked quinoa combined with a ½ cup of milk and ½ cup of blueberries—microwave for 60 seconds, and you have a delicious (and slimming) alternative to your traditional oatmeal. Bob’s Red Mill Organic Quinoa won “Best Grain” in Men’s Health’s Best Foods Awards 2009.

Dairy

First of all, calcium in any typical form helps control hunger but when consumed in dairy products it is markedly more effective.  It appears that the other ingredients in dairy act synergistically with the calcium.  In a study by University of Tennessee researchers showed that eating three servings of dairy significantly reduced body fat in obese subjects.  And if subjects restricted calories while consuming dairy, fat and weight loss accelerated.  Consuming dairy immediately after a whole-body resistance training and again one hour later can also increase fat loss and allow greater muscle gains.  Check out the BSU Bronco’s endorsement of milk at http://www.youtube.com/watch?v=C5NOZ2VrPLY&feature=fvst

Kefir

You might increase the benefits of dairy again by drinking kefir.  Think of kefir as drinkable yogurt, or an extra-thick, protein-packed smoothie. In either case, this delicious dairy product is a belly-blasting essential. Beyond the satiety-inducing protein, the probiotics in kefir may also speed weight loss. British scientists found that these active organisms boosted the breakdown of fat molecules in mice, preventing the rodents from gaining weight. The researchers still need to prove the finding in humans, but there’s no danger in downing probiotic-packed products.

Avocado

“If you are not willing to risk the unusual, you will have to settle for the ordinary.”  Jim Rohn

This boot camp program is the best in Boise!  Here are 14 reasons why.

1. This boot camp is metabolic training and most boot camps are not. It’s a metabolism builder. We do High Intensity Interval Training (HIIT) or metabolic training.  When you use a treadmill or lift weights in traditional programs your metabolism immediately drops back to normal but with HIIT training your metabolism stays up for 36+ hours!  About the time it begins to return to normal you are back for another session.  Over time you build a faster metabolism.
2. Our program at Fitmania is based on solid scientific fitness principles and we stay current with the latest research.
3. We use exercises based on natural body movement, the way you moved and played when you were young. Improved core strength is a priority and endurance, agility, balance and range of motion are all improved.
4. There is almost no risk of injury because we use natural movement and little added weight.  Good form is a priority and is taught continually.
5. This is group personal training so we keep the classes small.
6. The time demand is minimal.  Who has time to live in a gym?  Three to four 45 minute sessions a week covers all the intense cardio and the resistance (muscle building) training you need.  This is a total workout.  Do something on the other days, but do something you enjoy at whatever pace you enjoy doing it.
7. Body builders to overweight moms all get maximum benefits because this workout is done in timed intervals.  Everybody goes at their best pace and exercises are modified for each persons needs.
8. No fluff, no gimmicks, no waste of time.  No sand bags or tires to throw.  Only the best exercises and simplest equipment.
9. New workouts each week.  No boredom and no adapting.
10. This is the most intense and addictive 45 minutes in Boise!
11. No contracts.  We want you to stay because it is the best program in town and it works, not because you got caught up in a good sales pitch!
12. The monthly membership fee entitles you to attend as many sessions as you want at whatever time works best for you that day.
13. Body measurements, nutrition and gym memberships are part of the enrollment fee.
14.  This is a great environment.  No yelling, no ego.  We have exceptional trainers and the reason they work here is because they want to make a difference.

You see boot camp programs everywhere.  You might be wondering if it is just the latest fitness craze and will go the way of leg warmers and Jane Fonda videos.  Many programs will fade away because everybody who thinks they know anything about fitness is calling any program they want to put together a boot camp.  However, good programs based on solid principles like Fitmania’s are here to stay.  It will be the traditional gyms and programs that become fitness dinosaurs.

“All life is a chance.  So take it!  The person who goes furthest is the one who is willing to do and dare.”   Dale Carnegie 

By:  Sherry Fernandez

CONVINCER #1 Protein has a higher thermogenic effect than carbohydrates or fat.  That means that more calories are required to digest protein and that can actually increase your metabolism.  While fat has the thermogenic effect of 0-3%, carbohydrates of 5 -10% protein has 20-30%.  That means if you eat a 300 calories of  protein 75 – 80 calories will be spent digesting it.

CONVINCER #2 Protein digests slower.  No matter how great your are carbohydrates are they will still go to fat faster than protein.

CONVINCER #3 Protein is a muscle builder.  Without adequate protein you will not maximize the benefits of your muscle building workouts.  One of the major benefits of muscle is that muscle also boosts metabolism.

CONVINCER #4 Protein is more satisfying.  Advertisers like to point to studies where people with a high fiber breakfast eat less at the next meal.  But guess what works better than cereal.  Protein!  People who eat eggs for breakfast eat less all day long.  Protein helps us feel satisfied better and longer.

There you have four great reasons for eating protein to lose or maintain weight.  Here is one more for fun.

BONUS CONVINCER  The You Docs had an article in the Statesman recently touting protein and quoting evidence that eating a little more protein can help prevent wrinkles.

So how much protein should you eat?  Even the experts can’t agree exactly, but I write for active people and people trying to lose weight.  I find that people get the best results if they aim for the higher end of the spectrum.  Here are two ways to measure it.  You might be a little startled at first glance but stay with me.

METHOD #1 Eat one gram of protein for .75 of every pound you weigh. If you weigh a 160 pounds you would need 120 gram of protein.  If you eat six meals a day, and I hope you do, you would need to average 20 grams per meals.  That sounds like a lot but each gram of protein is only 4 calories, so our 160 pound person is only eating 480 calories of protein.  If you are very active you will actually need to add a little more.  For example a man who is body building would eat at least one gram of protein for every pound he weighs.

METHOD #2 Measure all your calories and make sure that 40% are protein, 40% are good carbohydrates and 20% are fat.

The second method takes more work so I prefer the first.   I don’t like calorie counting.  It keeps us obsessed with food but perhaps it will help for a short period of time while you are developing new habits.

A note here:  Cholesterol is not increased by eggs and meat.  Sugar is the real culprit.

The next question is what has protein and how much.  Here is a simple list. But a good shortcut is that an ounce of meat or fish has about 7 grams of protein.

Beef

• Hamburger patty, 4 oz – 28 grams protein
• Steak, 6 oz – 42 grams
• Most cuts of beef – 7 grams of protein per ounce

Chicken

• Chicken breast, 3.5 oz – 30 grams protein
• Chicken thigh – 10 grams (for average size)
• Drumstick – 11 grams
• Wing – 6 grams
• Chicken meat, cooked, 4 oz – 35 grams

Fish

• Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
• Tuna, 6 oz can – 40 grams of protein

Pork

• Pork chop, average – 22 grams protein
• Pork loin or tenderloin, 4 oz – 29 grams
• Ham, 3 oz serving – 19 grams
• Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
• Canadian-style bacon (back bacon), slice – 5 – 6 grams

Eggs and Dairy

• Egg, large – 6 grams protein
• Milk, 1 cup – 8 grams
• Cottage cheese, ½ cup – 15 grams
• Yogurt, 1 cup – usually 8-12 grams, check label
• Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
• Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
• Hard cheeses (Parmesan) – 10 grams per oz

Beans

• Tofu, ½ cup 20 grams protein
• Tofu, 1 oz, 2.3 grams
• Soy milk, 1 cup – 6 -10 grams
• Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
• Soy beans, ½ cup cooked – 14 grams protein
• Split peas, ½ cup cooked – 8 grams

Nuts and Seeds

• Peanut butter, 2 Tablespoons – 8 grams protein
• Almonds, ¼ cup – 8 grams
• Peanuts, ¼ cup – 9 grams
• Cashews, ¼ cup – 5 grams
• Pecans, ¼ cup – 2.5 grams
• Sunflower seeds, ¼ cup – 6 grams
• Pumpkin seeds, ¼ cup – 8 grams
• Flax seeds – ¼ cup – 8 grams

If you weigh more than you should chances are you spend a lot of your creative energy thinking about it.  Life is too short to spend it frustrated about weight.  Let’s just take care of it and move on to other things!  I promise you that you can be lean and strong.  Our potential is almost limitless and the journey to reach that potential is the best part.

“Sickness is the vengeance of nature for the violation of her laws.” -Charles Simmons

On my website I say, “Society has given us a wealth of knowledge on health, weight & fitness while obscuring the answers we are looking for.”  Here is a sample of the misconceptions that make me craziest. 

Lie # 1  If you are trying to lose weight you should not eat (pick one or more) bananas, avocadoes, carrots (yes, carrots!), too many almonds, egg yolks . . .

These are all fabulous foods whether you are trying to lose weight or not.  Let’s be logical.  No one got fat eating those things.  People get fat by eating ice cream, cup cakes, donuts and bagels so why take it out on the poor banana?  Doesn’t it make more sense to quit eating the things that made us fat?

Lie #2  Fat makes you fat.

It sounds logical but fats are an essential part of your diet.  Fat-soluble vitamins, such as Vitamin A, could not be absorbed without some fat in the diet.  Fat also supplies the body with energy.  It contains more energy than any other nutrient (9 calories per gram). It also cushions organs, builds cell membranes and may actually lower the risk for some diseases, including some cancers and heart disease.  Best of all it makes you feel satiated so you eat less.  BUT not all fats are equal.  There is saturated, poly unsaturated, trans fats and on and on.  It is a lot to remember so keep it simple with these little rules.  1.  Never, ever, eat a hydrogenated or partially hydrogenated fat.  That means margarine and shortening and it maybe in your peanut butter, bread, crackers and chips.  You will have to actually read the ingredients to be sure because labeling rules are tricky.  2.  Keep animal fats at a minimum.  3. Plant based fats are fine as long as they are not hydrogenated.

Lie # 3  Soy milk is a health food.

Haven’t you wondered how they milk a soy bean?  Whole beans are okay and occasionally tofu but soy contains isoflavones, which your body converts to phytoestrogens, a chemical that is similar in composition to estrogen.  It is complicated by the fact that soy is in a lot of processed foods (like meal replacement bars) and it is usually concentrated. It is also one of the big three  genetically modified crops (GMO) if that concerns you.  Men should absolutely not drink soy milk and I wish women wouldn’t.

Lie # 4  Organic means healthy.

No! No! No! Simple sugar can be organic and it is definitely bad for you.  Organic is a good thing but doesn’t make an unhealthy food healthy.

Lie # 5 Artificial sweeteners are better than sugar.

Where does aspartame come from?  Splenda?  Only your chemist knows.  Losing weight is not just about calories.  Let me repeat that. Losing weight is not just about calories.  Artificial sweeteners can cause metabolic syndrome (a lower metabolism) and keeps your body craving simple carbs.  If you drink diet soda your chances of being obese goes up 40%.

That will do it for now . . . until I remember something else that makes me crazy.

Photo Credit: Fovea Centralis

• Lowers Blood Pressure. Jeffrey Blumberg, Ph.D., director of the Antioxidants Research Laboratory at Tufts University recently found that hypertensive people who ate 3.5 ounces of dark chocolate per day for two weeks saw their blood pressure drop significantly, according to an article in the journal Hypertension. Their bad cholesterol dropped, too.

• Antioxidant and Improves Cholesterol. Studies have shown heart benefits from increased blood flow, less platelet stickiness and clotting, and improved bad cholesterol,” says Mary B. Engler, Ph.D., a chocolate researcher and director of the Cardiovascular and Genomics Graduate Program at the University of California, San Francisco, School of Nursing. These benefits are the result of cocoa’s antioxidant chemicals known as flavonoids, which seem to prevent both cell damage and inflammation.

• Improves Skin. German researchers gave 24 women a half-cup of special extra-flavonoid-enriched cocoa every day. After three months, the women’s skin was moister, smoother, and less scaly and red when exposed to ultraviolet light. The researchers think the flavonoids, which absorb UV light, help protect and increase blood flow to the skin, improving its appearance.

• Improves Brain Power. Preliminary research at West Virginia’s Wheeling Jesuit University suggests chocolate may boost your memory, attention span, reaction time, and problem-solving skills by increasing blood flow to the brain. Chocolate companies found comparable gains in similar research on healthy young women and on elderly people.

• Mood Enhancer. According to the research of Dr. Stephen Warren, M. D., dark chocolate is loaded with key neurotransmitters like tryptophan, serotonin and dopamine. These nutrient chemicals in cocoa can lower the risk of depression, as well as suppress one’s appetite and block the pathway that leads to food cravings. Additionally, phenyl ethylamine (PEA) improves mood, which in turn decreases food cravings. Food addiction is like drug addiction; consequently, cocoa can minimize food cravings and addictions by delivering the right chemicals.

• Better Sex. Italian researchers wanted to know whether chocolate truly is an aphrodisiac. In a survey of 143 women published in the Journal of Sexual Medicine, those who ate chocolate every day seemed to have more sex drive, better lubrication, and an easier time reaching orgasm.

“Chemically speaking, chocolate really is the world’s perfect food. ”
Michael Levine, nutrition researcher

Now not just any chocolate will do. I recommend high quality chocolate with a cacao content of 70% or more. I also like to find chocolate that has “whole” sugar in it (i. e. evaporated cane juice, raw cane sugar). My favorite is Green & Black’s 85%. They also have a 70%. Theo is another favorite brand. Both are available at Fred Meyer. The Co-op has Equal Exchange and a large variety of other brands to experiment with.

“All of the evil that people have thrust upon chocolate is really more deserved by milk chocolate, which is essentially contaminated. The closer you get to a pure chocolate liquor (the chocolate essence ground from roasted cacao beans) the purer it is, the more satisfying it is, the safer it is, and the healthier it is.” – Arnold Ismach, The Darker Side of Chocolate

And then there is Fred who decides that he will get his daily allotment of calories by eating Oreo’s. He is sure he has consumed the right number of calories and yet the pounds pile on.

Here are two examples of why calories in verses calories spent is only part of the story about weight loss. What has happened to Matilda is that her metabolism is slowing and so she must reduce her calories. A better way would be for her to increase her metabolism. Here are eight ways for Matilda to do that.

1. High intensity interval training (HIIT). Besides its fat burning effect, it increases metabolism and appears to increase growth hormone (a good thing). Interval training should always be done after a meal as your body can begin eating into muscle as glucose levels drop.  This is the kind of workouts we do in our boot camp.

2. ALWAYS eat breakfast!! Your metabolism slows when you sleep and eating breakfast gives it a kick start. You have been a long time without food. If your cells do not get fed they learn to function on less food and that means a lower metabolism. You may not feel like it at first but keep at it anyway and soon you will be waking up hungry.

3. Eat five to six times a day, every 2 1/2 – 3 hours. We are designed to eat!  The actual act of eating and digesting builds metabolism. After a while your body will realize it is going to get fed and will let go of some of those pounds of fat (see previous post “Eat to Lose Weight“).

4. Resistance/weight training. More muscle equals higher metabolism. Without weight training, adults will lose as much as a 1/2 pound of muscle a year.

Those are the big four. Here are some other ideas:

5. Get spicy! Spicy food has been shown to increase metabolism.

6. Get enough sleep.

7. Drink a lot of water.

8. Reduce stress. Stress increases cortisol which increases fat gain- especially belly fat. Daily stresses of life are hard to minimize very much. It is always good to re-evaluate and see what we can change and sometimes the only thing to do is change our attitude. What helps me is to realize I have a certain number of things to do and I can do them feeling stressed or I can do the same things with cheerfulness and find joy in the process. Multi-tasking is a sure way to suck the joy out of an activity and increase stress.

What about Fred? A subject for another post.

1.Eggs scrambled with vegetables topped with a little pepper jack cheese and avocado and a whole grapefruit.  If I feel I need a few more calories I’ll add a piece of whole grain toast (I like Dave’s Killer Bread Spelt available at Fred Meyer).  This is probably the best breakfast you can eat for weight loss.

2. Quinoa, oatmeal or brown rice cereal with kefir and berries or a banana.  I like Bob’s Red Mill quinoa but you can also buy it in bulk at Winco and sometimes at Costco.  When you cook hot cereals try cooking it on the stove and whisk in an egg or two.  The cereal tastes richer and gets you some protein.

3. Smoothies are great.  Use a variety of juices, acai, carrot, pomegranate, Odwala Super Food, orange and/or milk or almond milk. Add some plain Greek yogurt (Fage has the highest amount of protein at a whopping 23 grams per serving and only 9 grams of naturally occurring sugar), kefir, berries, bananas, raw spinach (you will never see or taste it), peanut butter and anything else you can think of.  A friend of mine adds oatmeal.

4. Greek yogurt and raw almonds.  I like Choboni yogurt. This is another one of those ideal food combinations.

5. Grilled chicken breast, steamed fresh or frozen vegetables and oven roasted cauliflower.  Roasted cauliflower is so good and easy.  Just cut up the cauliflower, brush it with olive oil and some salt and pepper.  Put in on a baking dish uncovered in the oven for 20 -30 minutes.

6. Salmon burger, available at Costco, with avocado and a slice of tomato.  Make it into a sandwich by putting it on a whole grain thin bun.  Have a salad with it.  I gave up store bought salad dressings.  Too much bother.  I just mix balsamic vinegar and olive oil.

7. Chicken soup.  Start with organic chicken broth and water and add any or all of the following:  brown rice, quinoa, celery, carrots, cabbage, onion, chicken, peppers, green chilies, canned black beans, salt, pepper, and spices you like and anything else you have in the refrigerator.  It is so easy to make a up bunch and put it in portion sized dishes in the freezer.

8. Pot roast, cooked carrots and salad.  Cook a large pot roast and then make a soup out of what is left.

9. Rotisserie chicken, and a baked yam.

10. Canned tuna or chicken mixed with finely chopped celery, apple, onion, green olives, pickles, etc on whole grain crackers.  I like to replace some or all of the mayo with Fage greek yogurt.  It’s creamy and healthier.  Add a little salt and pepper to add flavor.

11. I love a good hamburger.   Use high quality beef (grass fed is the by far the healthiest if you can find it and afford it) and add avocado, lettuce, tomato, onion on a whole grain thin bun.

12. Fresh vegetables and hummus.  My favorites are red pepper, carrots and cucumbers.

13. Chicken chili. Use a variety of beans, corn, green chilies, tomato sauce, chicken broth and chicken.

14. Frittata.  Saute a variety of vegetables like spinach, onions, peppers, broccoli, potatoes in an oven proof skillet.  Cover with beaten eggs.  Cook until they are almost set, sprinkle with cheese and top in the oven under the broiler.  (Recipes for frittatas are easy to find but please no pork sausage or bacon.)

BONUS IDEAS:  Have a sweet tooth? Eating something sweet does not mean having to eat sugar. Try mixed fresh or frozen (thawed) berries with yogurt and/or whipped cream.  I eat this most days.  I also love very dark chocolate.  Eat a few squares of (70%  or more cocoa) chocolate  and some nuts and you won’t be hungry for hours!  My favorite is Green & Blacks 85%, available at Walgreens or Fred Meyer.  Peanut butter or almond butter on fruit is also very satisfying.  I also like to eat a handful of raisins and walnuts.  Together they taste like a dessert.

The trick to losing weight isn’t to starve. We are designed to eat!  The trick is to get rid of the chemicals, sugar, pseudo foods, gimmick diet foods and eat real food. One of the best kept secrets in the diet world is that healthy eating actually tastes better!

I am looking for more idea’s and would love to hear your favorites.  Leave a comment here or e-mail me and I will do a follow up on this post with more idea’s.

A massive amount of our health care dollars are spent on type II diabetes, obesity related illness and addiction. All three of these are totally within our control to prevent. Then there is cancer, heart disease and hypertension (high blood pressure), to name a few, which we have a large deal of control over. For example, consuming the amount of sugar in one can of soda a day is enough to increase your chance of pancreatic cancer 70 percent! You know CANCER, the big C? It just isn’t worth it in pain, suffering, death or dollars. And that is just one example.

Sometimes people will say, “I just can’t give up sugar” or “I just can’t give up my Dr. Pepper” and I think, “are you kidding me!! People have given up heroine, alcohol, cigarettes and even sacrificed their life for their fellow man, I am sure you can give up sugar!”  If you don’t care to change something in your diet, that is fine, but it isn’t because you can’t.

Health care reform has become a major political and social issue in our country. There is a problem and while we are blaming insurance companies, congress, and the medical community, maybe we should look in the mirror and see if we are part of the problem. I don’t know what congress will do but I don’t think it unwise to count any solutions they come up with to fix us up after we have neglected and trashed our bodies.  We can find ourselves dependent on doctors and pills, if we can get them, or we can be proactive now and reduce our chances of needing their health care programs.

“We must all suffer one of two things: the pain of discipline or the pain of regret. The pain of discipline weighs ounces, the pain of regret weighs pounds.” Jim Rohn

1. Lose that weight. Just do it. Start today. No excuses. You can do it just as well as anybody else can. Tomorrow you will just be one day older. Enjoy your body. If you need help getting started, call me. It’s what I do.

 2. Get fit. Determine which five – six days a week you will exercise and then never miss a workout. Lot’s of very busy people find the time to exercise and do it faithfully. If you don’t know how to get started call me. It’s what I do.

3. Replace the junk you consume with the beautiful things that nature has to offer.

You can do this! You are more powerful than you can imagine! But you won’t know that, or how very much it is worth it until you do. Let’s fix it now and indulge in a very long and healthy life.

“When you are tough on yourself, life is going to be infinitely easier on you.” Zig Ziglar