Keeping it Real

As a fitness professional, I am approached by many companies to promote and sell their supplements/energy drinks/meal replacement shakes.......etc.

I am sure their products taste good and I'm equally sure there is a demand for such products. However, these products are not representative of my business, what I want my clients to do for weight loss and what I do personally for weight maintenance.

I am of the belief that we need to eat real food, every day. I believe we need to eat 6 times a day. I also believe that we need to dramatically reduce the amount of junk food and soft drinks we ingest. We need to drink plenty of water every day. And we need exercise in our life.

I am not a purist. I do not personally subscribe to any one particular method of diet or exercise. I do however know what works for me and my body. I also know that I will not drink a meal replacement shake for the rest of my life. Chances are good though, that I will be eating eggs for many years to come. So doesn't it make sense to learn what works using real food along with regular exercise?

From the FullTilt Fitness Book of Exercise Definitions

Burpee (bur-pee)  noun

1.       Cardio purgatory

2.       A particularly intense squat/push-up/jump movement that NO ONE is excited about and your trainer smiles a lot while having you do this move

Which Diet is Best For You? (this is the final installment)

The Paleo Diet

I’m sure everyone has heard of the Paleo Diet.  This particular diet encourages eating fresh fruits and vegetables, wild caught game and fish, in addition to free-range farm products.  Flour, refined sugar, salt, processed foods, legumes, beans and dairy foods are avoided.

Some short-term studies have been conducted and their results showed definitive weight loss, lowered blood pressure and cholesterol. Improved insulin sensitivity was also a result of this diet. 

Scientists claim that the Paleo Diet does indeed reduce sodium, saturated fat and refined sugar intake.  However, the diet’s low carb profile can lead to reduced exercise performance.  On the upside, there is a Paleo for sports diet that includes more carbs.  

Which Diet is Best For You?......update three of four

Low-Carb/Low-Sugar

With this diet, you will avoid foods high in simple carbohydrates, including white flower, refined sugar, starchy vegetables (such as corn and peas) and some fruits and juices.

A low-carb diet may promote weight loss and lower the risk of cardiovascular disease.

Scientists say that a diet too low in carbs can result in low energy, loss of lean body mass, poor performance and poor recovery, especially for elite athletes.

Which Diet is Best For You?

Yesterday I discussed Clean Eating, and what that means.

Today I'll share the basics of a Gluten-Free Diet.

Following this diet eliminates foods containing wheat, barley, rye or triticale and potentially oats due to cross contamination.

People with celiac disease or other gluten issues may notice reduced gastro-related discomfort and bloating, headaches, and fatigue.

People without gluten issues experience weight loss and increased energy but scientists believe it may be because their overall eating habits have become healthier.

A word of caution…..some gluten-free processed foods have more calories than the original version (for example breads).  Some followers of this diet report fatigue due to a low carb intake.

Your Food Cravings Have a Deeper Meaning

What Your Food Cravings Mean
What You're Craving	What You Need	What to Eat Instead
Chocolate	Magnesium	Nuts, seeds, veggies & fruits
Sugary Foods	Chromium	Broccoli, grapes, cheese, chicken
	Carbon	Fresh fruits
	Phosphorus	Chicken, beef, fatty fish, eggs
		diary, nuts, veggies, grains
	Sulphure	Cranberries, horseradish, cabbage
		cauliflower
	Tryptophan	Cheese, raisins, sweet potatoes
		spinach
Bread, Pasta & Other Carbs	Nitrogene	High protein foods; meat,
		fatty fish, nuts, beans, chia seeds
Oily Foods	Calcium	Milk, chees, green leafy veggies
Salty Foods	Chloride	Fatty fish, goat milk
	Silicon	Cashews, nuts, seeds

Which Diet is Best for You?

Do the terms, Clean Eating, Gluten-Free, Low-Carb/Low Sugar and Paleo make your eyes glaze over?  

Not sure which style of diet suits you best?  

In this 4 part installment I will lay out the basics for you in bite size (pardon the pun) posts. 

Clean Eating

When you follow this particular diet you eat more natural, whole or raw foods.  If you can name the ingredients in one word it’s clean eating.  For instance; chicken breast, apple, fish, egg, black beans….etc.  You will avoid refined or processed foods.  Those frozen veggie burgers at your local grocer are processed.  Soy milk is processed.  Clean eating may also favor organic or non-GMO and sustainably produced foods.  Additives, preservatives and high-fructose corn syrup is avoided. 

Should you follow this particular type of diet, you will improve your nutritional intake because processed foods often are less nutrient-dense than whole foods.