My Calories for the Day

Here is a fun little task for you this weekend:

Total up how many calories are in the following days food consumption and post a response to this blog. The first person who gets it right, or the person who gets the closest will get a gift from me on Tuesday. You have until Monday to post your response.

Breakfast

• 1 serving of frosted mini-wheats bite size
• 1 cup of almond milk
• 1 medium banana

Snack

• 1 banana
• 3 strawberries
• 1/2 cup of blueberries
• 1/2 cup 2% milk
• 1 tbsp peanut butter
• 1/4 cup grape juice

Lunch

• 3 cups of chicken chile verde soup
• 1 small salad with avocado
• 2 cups of iced tea

Snack

• 2 Trio (fruit and nut) bar
• 1 serving of EAS Protein Powder

Dinner

• 1 cup couscous
• 1 large chicken breast
• 1/2 cup broccoli
• 2 tbsp hummus

Use some method to calculate the number of calories in this days food and post either a response to this blog or post a reply on our Facebook page.

At any rate, the person who gets the closest or the first to get it right on will get a free gift from Pair & Marotta Peak Performance!

Are you eating like a 300-lb lineman?

As I was watching football this past weekend, I noticed how big the offensive lineman were. At some point a reference was made to how much these athletes need to eat to maintain their girth and weight.

And it dawned on me that many times we eat like the person we are, not like the person we want to be. Now I'm not saying we all need to run to our refrigerators and throw everything away except for carrots, lettuce and cabbage to look like a runway model.

But when estimating how many calories we need, do we base it off of our current weight, or the weight we want to be? This goes both ways. If we want to lose weight (fat) or gain weight (muscle), we need to take in the appropriate amount of calories.

For example, if a person currently weighs 160 pounds and has a final goal of weighing 130, then the person needs to tune their diet to that of someone who weighs 130 pounds. According to www.calorie-count.com, a 45-year old woman who is 5'5" needs 1900 calories a day to stay where she is at. A woman of the same age and height but weighs 130 pounds needs only 1700 calories a day.

The next step is figuring out a meal plan for staying within these caloric requirements. That is confusing and can be a headache!!

But wait... there is a solution. Diane Campbell has set-up meal plans based on caloric needs. If you need only 1500 calories a day, she has a meal plan for that. Need 1200? She's got one for that. need 2400? She's got one for that.

So how about getting yourself or someone you care about, a nutritional consultation for Christmas? Start them off this year on the right foot. Let them know you support them and YOU want them to succeed!! Click on Diane's picture to get her contact information. Trust me, this is one of the best things you can do for yours or a loved ones health!!

Surefire ways to keep FAT by your side...

Now that I have had the weekend to cool down from my heated tirade about how irresponsible Time magazine is, I have a few things to share with you.

First off, please do not take what I said last week as bashing nutrition. As I mentioned, how you eat will ultimately decide the effectiveness of your weight loss/muscle building exercise program. But realize that THEY ARE BOTH PART OF THE EQUATION. That is why I was so frustrated last week.

If you do any of the following you can pretty much be sure you won't lose weight...

• Eat fast food with any regularity
• Skip breakfast with any regularity
• Drink Soda
• eat white breads, bagels and pasta's
• fail to drink at least 4 glasses of water on a daily basis
• eat donuts and coffee directly after you exercise (or eat them on a regular basis at all)
• avoid eating fruits and vegetables
• fail to know how many calories you are eating on a daily basis

These are just a few of the things. But notice many of these things are popular choices Who doesn't enjoy a bagel, soda or skips breakfast. Some of thesewere touched on by Diane Campbell, our Registered Dietician (RD) who has answered even more of your questions about weight loss in our series of interviews below.

AG: Lots of people really like frozen meals that are already prepared, such as Lean Cuisine. Although easy to make, are they really that healthy for us?

DC: There are many frozen entrees to choose from. Some are low fat and some are extremely high fat (i.e. Hungry Man). The portions in the low fat ones are usually small which is what makes them low in calories. They are okay to have as a sometimes food. A salad and fruit should accompany it. Also, frozen entree's are usually high in sodium and have many additives and preservatives. A better choice would be to bring leftovers from a healthy meal made the night before. Whole natural foods are always a better choice

AG: As you mentioned, fruit is often considered a staple in weight loss diets. But is it possible to actually eat too much fruit?

DC: Yes. Remember that just because a food is healthy for us, overeating any food can cause unwanted health conditions, like obesity. The recommendations for most people are to eat 5 servings of fruit a day. The serving size of a fruit is smaller than you think. A serving size of an apple, orange or pear is to be the size of a tennis ball and 1/2 of a banana is equal to one serving of fruit.

AG: We have talked and made it clear the importance of journaling our food intake. When people are writing down what they eat in a food journal, how accurate are they really with what they eat? And how can we make sure we are as accurate as possible with the amount of food we are eating?

DC: Most people who start a food journal do really great for the first week and then slowly stop doing it. Food journaling is so important when trying to lose weight because it helps keep you accountable. Without it, most people underestimate what they eat by AT LEAST 500 calories, and maybe even more. Here are some simple tips to help you be successful.

1. Always keep a little notebook with you and write down your food intake right after eating a meal or a snack.
2. Food journal with a friend who is also trying to get healthy. Ask to see each others journal every day.
3. Your food journal should contain the time you eat, what you eat and how much you eat. For more precise servings you may want to purchase a food scale and/or go to www.mypyramid.gov. This website tells you what is considered a serving size for all foods.

So there it is guys. Take these notes and really apply them to your life!! CHANGE THE WAY YOU LOOK AT FOOD and you'll see a big difference in when you eat and how much you eat. Food is fuel. You only need enough to do what you are asking your body to do. Any extra will be stored as F-A-T.

See you tomorrow!!

3 Tips to Help you cut the fat!!

Nutrition expert Diane Campbell has again provided us with some great information on how to lose weight and improve our fitness. This week I asked her about the best way to cook vegetables, how much water we REALLY need and if there is a magical time to eating certain foods.

Now, here is the golden truth from our nutrition expert Diane Campbell, RD.

1. A recent topic of interest in the fitness community has been nutrient timing. But with regards to fat loss, Is there a specific time to eat certain types of foods/macronutrients?

There are no specific times to eat certain types of foods/macronutrients? Macronutrients are basically the building blocks of our food; carbohydrates, protein and fat. It is important however to make sure you are eating balanced meals. Every meal should include complex carbohydrates (carbohydrates with fiber), lean protein and vegetables.

You may also have low fat milk and a serving of fruit with your meals. Attached is a picture of how your plate should look. To maximize weight loss potential and to help boost your metabolism you should try to eat every 3 - 4 hours. Snacks in between meals are ok, as long as you are snacking on healthy ones.

2. Why is it so important to drink enough water throughout the day; I mean what is in water that I can't get through soda or coffee?

Water flushes the body of possible toxins and is the best fluid to hydrate us. Caffeinated coffee and sodas may have a mild dehydrating effect when consumed in moderation; 2 – 3 cups (8 oz) per day. More research is needed to determine the effects of drinking excessive caffeine and what it does to the body.

The Human body is 67% water and without it the human body cannot function properly. 75% of Americans are chronically dehydrated. According to the American Dietetic Association’s Complete Food and Nutrition Guide 2006, the average adult should consume a minimum of 8 glasses (64 oz) of water or water-based beverages every day.

Plain water is your best bet. It is widely available, has no calories, sodium or fat. Nutrient rich foods, such as fruits (e.g. watermelon and grapefruit), vegetables (e.g. lettuce, broccoli) and low-fat dairy have a high water content of approximately 85% or more! These foods can help contribute to the 64 oz needed per day.

You may need more water based on your physical activity level, muscle mass and exterior temperature. Some professional athletes or marathon runners may nee

d to consume sports drinks to replace electrolytes; but for the majority of people, water is what you should be drinking while exercising. Before starting any exercise program consult a Physician, Certified Strength and Conditioning Specialist or a Registered Dietitian to determine your individual fluid needs.

Stay hydrated by drinking plenty of water and eating high-water foods throughout the day. To do this, keep water at your desk and in your car, drink one 8 oz. glass of water for every cup of coffee you drink. Drink at least 8 oz. of water before each of your meals. If you follow these tips, you'll stay hydrated and beat the heat this summer!

One more bonus we get from drinking water, it helps facilitate weight l

oss. Have you had your 8 glasses of water today?

3. Speaking of fruits and vegetables, is there a big difference in amount of nutrients in cooked veggies vs. raw vegetables?

Cooked vegetables can have as much nutrition as raw vegetables if cooked properly. If you boil vegetables you can lose vitamins, minerals, color and flavors in the water. The best ways to cook vegetables are to steam, roast, grill or panfry them in a small amount of olive, canola or peanut oil. If you are going to boil your vegetables, be sure not to throw out the water. Preserve it and use and add to gravies or sauces.

Like what you're hearing? Give Diane a call (click on her picture to the right) and schedule an appointment. Her expertise in weight loss and eating disorders is just what you need to really make a solid change.

Interview with Nutrition Expert Diane Campbell, RD

Our first interview with Diane Campbell, RD was great!! She is willing to share tons of the information that makes her an expert in her field.

Now although she is sharing a lot of information, we are all individuals and there will come a time when general nutrition information may not be enough to get you where you want to be. At that point, you'll need to make a serious effort to get in and see her for a private consultation.

Look at it this way, you can spend your money on getting better when you are sick, or you can spend your money taking care of your body and doing your best to reduce the frequency of illness.

At any rate, here is the most recent interview of our with Diane Campbell, RD.

Many people are just about clueless when it comes to nutrition and eating. What would
be the most important first step for somebody who is ready to change the way they eat?
The first thing most dietitians do for those who want to lose weight is to ask the individual to keep a food journal. Write it all down. It’s amazing how much we actually drink and eat!! Most people underestimate how much they eat by 500 calories or more.

Your food journal should be detailed and include the time you ate, what you ate and how much of it you consumed. Your food journal will help you identify areas of your diet you can improve on.

Maybe you didn’t realize you were overeating at 3:00pm or that you were eating most of your calories after dinner time. Or maybe it’s just you have not been eating enough protein and way too many carbohydrates. Identifying the problems in your diet is the first step in achieving weight loss.

We've heard over and over that breakfast is the most important meal of the day. Is that true? If so, why is breakfast so important?
Breakfast is so important because it breaks the fast from the night before. Breakfast jump starts
our metabolisms. A boost in metabolism in the morning helps burn calories. Skipping breakfast is often a common strategy for losing weight, but is not one that works. Many people believe skipping breakfast will help them lose weight, but that just isn't true; the body wants and needs to be feed regularly -- starting with breakfast.

Studies have shown eating habits of adults who successfully maintain weight loss include eating
breakfast almost every day.

Many people eat cereal for breakfast and it can be a good choice. Here are 3 things to help you
choose a healthy cereal.
1) The first ingredient should be whole grains.
2) There should be at least 3 grams of fiber per serving.
3) Sugar (or high fructose corn syrup) should not be listed in the first 3 ingredients (less than 6 –
8 grams of sugar per serving)

We hear over and over that whole grains are better. But what is the difference between
refined grains and whole grains and how do I tell the difference at the grocery store?
Grains are divided into 2 subgroups, whole grains and refined grains.
Refined grains have been milled, a process that removes the bran and germ. The refining
process removes dietary fiber, iron and many B vitamins. These products are often enriched which means some of the B vitamins have been added back. However fiber is not added back. Examples of refined grains are white flour, white bread, white rice.

Whole grains contain the entire grain kernel -- the bran, germ, and endosperm. Whole grains
provide us with fiber, vitamins, trace minerals, antioxidants and more. Examples include: whole
wheat flour, bulgur, oatmeal, whole cornmeal and brown rice.

When at the grocery store don’t be fooled into buying bread because of its brown color. Often
refined white flours are used and molasses is added to give it its color. Foods that claim to be
“multi-grain” or “100% whole wheat” are not necessarily whole grain.

At the grocery store, you must read the ingredient label. Look for the word whole grain near the top of the ingredient list.

Also you know you are getting a whole grain product by seeing the whole grain counsel stamp.
The latest recommendations from U.S. Dietary Guidelines recommend at least 3 servings (48
grams of whole grain foods daily. 9 out 10 Americans do not get enough… Are you?
For more information on whole grains go to www.mypyramid.gov

Why has America gotten so overweight? What about our eating habits has changed so
much to cause such an epidemic?
66 percent of adult Americans (2 out of 3) weigh too much, and 17 percent of American children
and teens are overweight or obese. “Overweight” is defined as having a body mass index (BMI)
of between 25 and 29.9, and “obese” as having a BMI of 30 or higher. NHANES [2001-2004], NCHS. Health, United States, 2006.)

Obesity doesn't just make people feel uncomfortable about their appearance. It increases the risk of chronic and deadly conditions such as cancer, type 2 diabetes, hypertension and heart
disease.

There are many theories as to why obesity has become an epidemic. One of the big reasons is
because people are so busy and are no longer meal planning. Instead they are consuming highly
processed, refined foods that are generally high in calories, fat, sugar and salt. Even in this
economy fast food restaurants are thriving.

People need to slow down and start meal planning. If you plan a dinner, and have the ingredients at home, you will be less likely to stop for that pepperoni pizza on the way home from work.