With so many clickbait articles and diet/exercise fads out there promising to burn fat, it’s crucial to know what fat burning actually means.
Lifting for gains (muscle/strength) can also equal losses.
Strategies focused on how to stay healthy and productive, particularly for those of you who sit at a desk all day.
- Use standing desks, or better yet, treadmill desks
- Walk across the building to talk to a colleague rather than sending an email
- Take the stairs instead of the elevator
- Walk outside the building a few times each day
- Hold meetings while walking
- Create a competition in your office to become more active and lead a healthier lifestyle
A few simple tips for dropping pounds and beefing up your budget!
How challenging our assumptions can change our mindset, save us money, and make us healthy!
The neck is really designed to balance the 10- to 14-pound pumpkin that sits on top of it. The problem arises when your head starts to drift forward.
The WHY and the HOW to cultivate muscle mass. If you don’t think this topic pertains to you, I will politely say stop being a jabroni. Ultimately, developing muscle mass is going to be one of the most important outcomes of exercise.
It seems like there is a new diet fad, fitness guru with a crack pot scheme, or nonsense nutrition plan for weight loss that comes out every week. The majority of people because they are restrictive, often scientifically unfounded, and/or don’t address individual needs.
1. You’re not eating often enough – Don’t let your tummy be empty for too long. Eat something every 3 or 4 hours.2. You’re not getting the right balance of nutrients – Aim to eat more fiber, protein, and a little healthy fat to stay satisfied.3. You’re eating too many simple carbs and sugars – Knock it off with the white bread, pasta, bagels, and pastries!!!4. You’re dehydrated and confusing thirst for hunger – Drink more water to eat less.5. You’re stressed – Stress = Cortisol = hunger. Try yoga/meditation or some of these practices.6. You’re not paying attention to what you’re eating – When shoveling it in, you essentially forget you already ate. So, eat mindfully.7. You’re not getting enough sleep – Sleep = hormonal control = appetite control.8. You have an underlying medical condition – Diabetes, hyperthyroidism, depression, and anxiety (along with some medications) can mess with appetite.
1. Turn “outcome goals” into “behavior goals” – Outcome goals are how we want things to be at the end of the process. Behavior goals focus on the things we have control over, and represent your commitment to practice a set of actions or tasks every day as consistently and regularly as possible. Here’s how to break goals into skills; skills into practices.2. Turn “avoid goals” into “approach goals” – Saying “don’t” or “stop” in the goal setting phase means you’re telling yourself to stop doing something which almost guarantees you’ll keep doing it. Approach goals are about adding and enjoying “good stuff”, and pulling yourself toward something desirable (and quietly pull you away from something you’re trying to avoid).3.Turn “performance goals” into “mastery goals” – With performance goals means you’re looking for external validation which can be incredibly demotivating if they don’t work out. Mastery goals emphasize the process of getting a little bit better each day, the joy of learning, and feeling good about your own personal progression.
1. “Complete or kill” – If something is important to you, complete it. If not, kill it.2. If you commit to nothing, you’re distracted by everything – Do you make time for your goals above all else? Do you organize your day around accomplishing them? If you commit to nothing, then you’ll find that it’s easy to be distracted by everything.3. It doesn’t matter how long your goal will take—just get started – Don’t let the length of your goals prevent you from starting on them.
Here’s the catch. A typical fast food value meal has the same amount of calories as 18 apples!!!
Today’s post is not about being full of it, but feeling full of it. By “it” of course I mean food! One of the easiest ways to lose weight is through proper selection. Don’t believe me? Well imagine yourself eating 18 apples in one sitting. Too tough? Okay well now imagine yourself eating a #5 value meal from your favorite fast food joint, which you’ll probably agree is a much easier task to accomplish. Here’s the catch. A typical fast food value meal has the same amount of calories as 18 apples!!! So read on to discover reasons to smile the next time someone says “you’re full of it.”
Don’t Be So Dense
To be full of it, you can’t be (energy) dense. Energy density is the amount of energy (calories) per unit of food. Combine that notion with the fact that most humans eat between three to five pounds of food per day, and you can see how energy density plays a huge role in weight loss. But just for funsies, let’s take a closer look. The following calories (kcal) per 4 pounds of food eaten:
Raw Veggies = 400 kcal
Raw Fruit = 1,000 kcal
Whole Grains/Legumes 1,600 kcal
Nuts/Seeds = 10,000 kcal
Lucky Charms, Pop Tarts, Cheese = 10,000 kcal.
Bottom Line, If we prioritize whole, nutrient-dense foods there isn’t much room left for the energy-dense, processed foods.
Hold Your Horses
Before you gallop off to the farmers market to buy all the raw veggies they have, I need to give you a bit of a reality check. Unfortunately, Caloric density alone is not a reliable predictor of satiety, and it overlooks many enjoyable foods that would make wonderful additions to your diet. Luckily for us, researchers have looked into this have come up with the “Fullness Factor” (FF). At the end of this email is a chart of foods and their fullness factor ratings. Here is a brief description to help you understand it. FF values fall within the range of 0 to 5. Foods with high FF’s are more likely to satisfy your hunger with fewer Calories. Foods with low FF’s are less likely to satisfy your hunger.
Compare this chart with other health and fitness horse… crap… and you will see a major difference. For instance, I am not a big fan of the Glycemic Index (GI) for weight loss. Research time and time again has shown that the GI has little to do with feeling full and dropping pounds. While we are on the subject, GI is not only highly variable between people, but an individual can have different responses to the same food depending on the time of day! Click *here* for a detailed summary. The Bottom Line is that the Glycemic index is garbage, and the Fullness Factor is the way to go 🙂
Here’s what to do next.
- Real food regulates appetite—so you don’t overeat
- Real food provides the best nutrition—so you can remain healthy for life
- Real food has a sane amount of energy—so that you can’t accidentally overeat
#2 – Use the FF table at the bottom to plan your attack. This will guide you in preparing meals with appropriate portion sizes.
#3 – If you have enough time, you can plan out recipes at this website to see where your dishes land on the FF scale
As always, I’m interested in hearing your thoughts on this week’s subject. If you have any questions or tips related to the post, or suggestions for future topics, feel free to contact me any time. As always, I’m here to help. So if you need answers to your exercise program, nutrition plan, or wellness issues please don’t hesitate to ask!
|Bean sprouts||4.6||Popcorn||2.9||Ice cream||1.8|
|Watermelon||4.5||Baked potato||2.5||White bread||1.8|
|Oranges||3.5||Macaroni and cheese||2.5||Honey||1.4|
|Fish, broiled||3.4||Brown rice||2.3||Sugar (sucrose)||1.3|
|Chicken breast, roasted||3.3||Spaghetti||2.2||Glucose||1.3|
|Apples||3.3||White rice||2.1||Potato chips||1.2|
|Sirloin steak, broiled||3.2||Pizza||2.1||Butter||0.5|
What you learned in health class probably won’t look anything similar to what you read in here today.