Diet Confusion?
diet
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Most people are completely confused when the word diet or nutrition is used. Your body needs to have nutrients replaced, whether through foods being eaten or supplementation. Do you remember what you learned in elementary school about the four major food groups?
About the fact that food is a fuel?
As an adult, eating balanced healthy meals from these four food groups still applies. It is extremely important to remove the “junk food” from your meal plan and stick with healthy balanced foods. If you do not like certain things such as fruits and vegetables, be sure you are taking a supplement to get the nutrients you definitely need.
With that said, by far the most important thing to consider in a meal plan is how long you can realistically stick to it. If you can’t stick to it 90% of the time…it is not worth it.
There are diets that work and diets that don’t.
Choose wisely. Eat well. Win.
Dave Gleason
www.homeofficeworkouts.com
“Fast, repeatable, efficient, effective”
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on 10/16/2008
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6
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Home Economics and Your Fitness
economics, diet, workout
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How many times have you heard “if you don’t have your health…what do you have”?
I personally would rather be fit and broke than fat, unhealthy and broke. Why not be in shape and have money?
If you are unhealthy and unfit, all the money in the world won’t matter in the grand scheme of things. Fitness professionals have been pressing this and similar points for years. In this economic environment many people are “feeling” the money crunch and just praying they are not hit with a sickness.
The worst case scenario is no money and no health.
If you are exercising and taking care of yourself then this is NOT the time to stop, but to forge ahead. I want to encourage you to keep up the great work!
If are not exercising and eating well than you need to know two things:
1. It’s NOT too late.
2. This is a perfect time to begin!
The fitness industry and professional who drive it are on top of things. There are low cost (and even free) fitness bootcamps in communities everywhere. There are online services that provide credible fitness information on how to get in shape right where you live – at home, in the office or even in the gym.
The most up to date programming has tested true and is scientifically proven to help you lose fat fast, keep it off and get you in the best physical condition possible.
There are meal plans that work, and diets that don’t. One way to stay “economically sound” in your own household is to not waste your money on programs and diets that won’t work. The are credible professionals that have created low cost solutions for eating in a way to boost your metabolism and stick to it 90% of the time - forever.
Throwing money out the window on supplements that are ineffective when you can have access to the very best in quality, taste and ingredients is not wise. There are better choices.
Then there are all of the other li... read entire entry
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on 10/9/2008
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6.5
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Tracking your progress = SUCCESS
diet tracker, fitness tracker, progress, powerful, diet analysis
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The great thing about tracking your own progress during your journey to a leaner, healthier body is that it is inherently valuable. You are tracking your victories, your speed bumps, your consistency…your success! In order to get a complete picture of where you are now with your diet and where you need to go – one of the most powerful tools that can be utilized is that of journaling everything you eat.
Write everything down. Water, snacks, mints, fruit…EVERYTHING! Most people will immediately see, on paper right in front of their eyes, what needs to be changed. After this important step you are on your way to weight loss success.
But then what? How is someone supposed to substitute for better choices, add clean and nutrient dense Calories or even plan meals? What if it was done for you with 100’s of choices of foods, meals and even menus? Keep reading.
Workouts can be logged and tracked the same way. This all lends itself to planning for your success rather than planning for failure. Track exercises, reps, sets, resistance…every part of your workouts. Tracking workouts will surely motivate you to keep striving forward – especially when you see in black and white how much progress you are making day to day, week to week and month to month! There is something very powerful about seeing your own progress, detailing improvement and outlining every success along the way to your dream.
There are endless combinations of workouts and routines so where would someone begin this process? What if there were 100’s of exercises and tons of workouts ready to go when you are. What if you could create your own workouts from scratch and track those workouts by running custom reports to see your progress? You can.
Tracking your diet and workouts can all be done at my fitness and diet tracker which originally was only available to members of my exclusive website HomeOfficeWorkouts.com. I spent months and a lot of money wi... read entire entry
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on 9/9/2008
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4.3
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Outrageous Fitness Myths Part II - You're proving my point!
fad diets, exercise, calories, diet, fitness myths
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Today I posted about fitness myths and one of the comments I received on my www.primetimeworkouts.com blog is worthy of a response. I am grateful for this person for voicing an opinion about what many may believe to be true. I will leave the name of the person anonymous out of respect. So for the purpose of the discussion let’s call him:
"Gym Shorts"
First: The issue in question:
Myth #2: You have to count calories for weight loss
There are so many fad diets out there that paint the picture that weight loss is a complicated process. You have to eat certain foods at certain times and avoid other foods at all costs. Of course all of these popular diets conflict over which foods you should or shouldn’t eat.
The truth is that you don’t have to make weight loss such a science. Simply eat healthy fresh foods that haven’t been processed, and eat smaller amounts and more often than you’re eating today.
No brain science there, just results.
The comment from Gym Shorts:
#2 is not a myth (you have to count calories for weight loss)
If what you say is true, we could sit on our couch and eat healthy fresh foods in small amounts all they long and we wouldn’t get fat. A nice thought but far away from reality. If you want to get smaller, you have to eat below maintenance calories, which can be calculated fairly easy. If you want to grow, you have to eat over maintenance calories. Simple as that. Now what you are saying could still result into eating below maintenance, but has nothing to do with not counting calories. At the end if there is more energy in form of food that goes in, compared to the energy that goes out, you will get fat. If you count or not.
In fact, many of these “weight loss breakthroughs” you bash in your first paragraph, or diet programs based on them, use exactly this to hype their program (”you don’t have to count calories”).
<... read entire entry
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on 8/28/2008
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13.9
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Not Your Average Garden Variety Workout
garden, diet, calorie burn
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This next statement might get me into some hot water with some of my colleagues…but I'm going to say it anyway!
Sometimes I think personal trainers shouldn't exist to begin with!
Granted there is a need (especially these days) for someone to safely instruct people how to perform physical tasks in order to achieve a desired outcome quickly and effectively. Or might I say help someone shed unwanted body fat without hurting themselves.
Sometimes I feel like if people would just move, if they would just play, if they would just work around the house they would be much better off!
What if I could tell you about an exercise routine that involves no thought, burns tons of Calories and hits all of the target areas like the core, arms, legs, butt, lower back, upper back AND the heart and lungs?
Could this be a new fitness contraption that sells for 3 easy payments of $29.95?
This unbelievable workout that I rediscovered is called…
PLANT A GARDEN
My wife and I recently planted an 8 x 10 foot vegetable garden and it took 4 hours total. For a beginner exercising for the first time this equates to 8 half hour workouts! That's more than a week!
For an intermediate to advanced exerciser that is at least 4 hours. For a nut like me it is one crazy marathon of a workout!
This rivaled some of the toughest workouts I have ever experienced! Everything is sore and though I don't know the exact Calorie count…it must have been massive!
What did we do exactly?
1. Edged a 10 x 8 foot rectangle out of the grass next to our shed in the back yard.
2. Used a pitch fork to lift the sod up and shake out the dirt. Put the remaining grass roots (and weeds) in the wheelbarrow.
3. Repeat until grass and weeds are gone
4. Drove 12 stakes in the ground and attached plastic fencing to keep the "critte... read entire entry
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on 7/28/2008
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9.8
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The Diet to end all dieting...or is it?
diet, metabolism, lose weight
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Have you ever wondered if low-carb diets are actually unhealthy and potentially dangerous?
Is it at all possible to maintain a low-carb diet for a lifetime? Or is it just a quick-fix?
Well, Registered Dietitian Jayson Hunter has answered those questions – and a lot more. He grew tired of seeing so many new clients come to him with their metabolism slowed to a crawl by their yo-yo dieting approach. He understands people are searching for fast weight loss, but was desperately seeking a way to educate them on the devastating effects of starvation and fad diets.
The problem with fad diets is they get you immediate results. How is that a problem? Two reasons:
1) Because the methods they use are rarely based on any kind of science.
2) They fail to teach you a method of rapid weight loss that you can actually make a permanent part of your lifestyle and KEEP the weight off – forever!
And isn’t that what you’re really looking for, permanent weight loss? My guess is, if you’re anything like me that is EXACTLY what you’ve been desperately searching for. A proven – and healthy – method to help you lose weight fast that will not leave you looking for the next quick fix two months later when all the weight you lost has “magically” found its way back onto your body.
You see, Jayson Hunter is a real Registered Dietitian. Unlike so many of the “pretenders” selling snake oil on the internet, he’s actually a trained professional with years of education backing up his claims. The man has over ten years of experience helping people just like you and me to lose weight and keep it off. I’ve really been impressed with his program because I’ve never seen anything like it before. It is a scientifically proven way of eating that can help you shed up to 15 pounds in just 30 days. Again, the difference is this isn’t some sort of fad diet you have no prayer of sticking with to keep the weight off.
Not even close.... read entire entry
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on 7/14/2008
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7.5
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Stressed is Desserts spelled backwards
diet, stress, dessert
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Recently I recieved one of those emails with about 4 fwd’s in front of the subject. Because it came from my wife Andrea I decided to open it. I got a kick out of it so I share it with you.
I find it interesting that an email like this will become “viral” on the net but when you try to promote something of real importance - like how to eat well, I come up short.
Here is the “Diet” that came with this email. Enjoy.
Breakfast
1 grapefruit
1 slice whole wheat toast
1 cup skim milk
Lunch
1 small portion lean, steamed chicken
1 cup spinach
1 cup herbal tea
1 Hershey’s kiss
Afternoon Snack
The rest of the Hershey kisses in the bag
1 tub of Hagen-Daaz ice cream with chocolate chips
Dinner
4 glasses of wine (red or white)
2 loave s garlic bread
1 family size supreme pizza
3 Snickers Bars
Late Night Snack
1 whole Sarah Lee cheesecake (eaten directly from the freezer)
Remember: Stressed spelled backward is desserts.
Workout. Smile. Win.
Dave
www.homeofficeworkouts.com
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on 7/12/2008
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8.8
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Cancer and Obesity on the Rise
cancer, obesity, insulin, healthy diet, exercise
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We still think "not me". The excerpt below is from the Mayo Clinic and you may find the information interesting. If not. Please pass it on to someone who needs a kick in the pants to start living an active, meaningful life.
As Americans' collective waistline has continued to expand, so has the prevalence of obesity-related cancer.
According to the June issue of Mayo Clinic Health Letter, an estimated 14 percent of cancer deaths in older men and 20 percent in older women can be attributed to excess body fat. It's not fully understood why excess body fat increases the risk of cancer.
Theories include:
Insulin -- Obesity and inactivity generally lead to higher levels of insulin circulating in the blood. Excess insulin is believed to fuel the growth of cancer cells. In addition, it increases circulating levels of other hormones that likely play a role in cancer development and growth, such as estrogen.
Estrogen -- Adding to insulin's influence on estrogen levels, fat tissue also produces this hormone. Estrogen levels are 50 percent to 100 percent higher in postmenopausal women who are overweight versus those who are lean. It's believed that this alteration increases the risk of estrogen-sensitive cancers such as certain types of breast cancers.
Immune system -- Excess fat is thought to release proteins that may suppress the immune system and increase inflammation. Both may play a role in cancer development and progression.
Other risks of obesity -- Obesity-related problems such as acid reflux, high blood pressure, gallstones and fatty liver may damage tissues of the esophagus, kidney, gallbladder and liver, respectively. This may set the stage for cancer development.
Although there's evidence that gaining weight increases the risk of cancer, there has been almost no research that demonstrates whether losing weight will reduce that risk. Two major components of weight ... read entire entry
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on 6/18/2008
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3.6
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