Posts Tagged ‘losing weight’
Tuesday, May 21st, 2013
One of the most popular questions that I get asked as a trainer is how do to get rid of fat around the belly. Most people think that if they do 100 sit ups a day that they will get rid of the belly fat where this is not the case. Cardio is the best thing that you can do to get rid of any fat on the body.
According to the American College of Sports Medicine, adults should get at least 150 minutes of cardio activity a week. The easiest way to break this down is for 5 days of 30 minutes of cardio activity. The best thing is that this activity does not need to be done for 30 minutes straight. If can be broken up into 10 minute increments. If you’re like me you probably get bored quickly so using different machines is also an option. Personally I like to alternate between spinning and running. (more…)
Tags: ACSM, body fat, Cardio, cutting calories, diet, Exercise, Exercise Benefits, exercise physiologist, Fitness, Jogging, losing weight, Nutrition, personal trainer, Physical Fitness, PT, running, Shannon Pratt, Spinning, Trainer, weight loss tips, workout
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Thursday, May 9th, 2013
Like most people, I absolutely LOVE my sweets. I would eat a HUGE piece of chocolate cake for breakfast and/ or indulge in a 2 pm candy fix everyday if I thought I could get away with it. The problem is that as I get older, my body does not seem to tolerate the high sugar dose as well. Heck, I really don’t think my body tolerated sugar much when I was younger either, but ignorance is bliss.
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Tags: body fat, CDC, Diabetes, diet, Fruits and Vegetables, health, Holiday Nutrition, larissa brophy, losing weight, Nutrition, RD/LD, Recipe Modification, Reduce Sugar, registered dietitian, Setting Goals, The Rite Bite, Type 2 Diabetes Mellitus, weight loss tips
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Thursday, February 21st, 2013
Salt has received a bad rap. Or has it? The American Heart Association and 2010 Dietary Guidelines for Americans recommend reducing your sodium intake to less than 2300 mg per day. For high risk populations and individuals over 51 years of age, a further reduction to less than 1500 mg per day is recommended. Do you know how much sodium is in a single teaspoon of salt? (2325 mg of sodium per teaspoon) How much sodium does an American actually consumer per day? (Approximately 3436mg per day)
However, research studies are ambiguous regarding whether sodium is detrimental to our health. Experts cannot even fully agree whether we actually need to be so restrictive. A few studies suggest that limiting sodium in the diet helps reduce high blood pressure and risk for cardiovascular disease. What should we believe or even practice?
First and foremost, higher sodium products are more processed; therefore, the nutritional content is compromised. Although sodium accentuates the flavor of foods, other spices can be even more flavorful and provide health promoting phytochemicals in the diet. Sodium content is also very high in processed meats, which should be avoided according the American Institute for Cancer Research (AICR). Furthermore, sodium displaces potassium in processed products, reducing a valuable dietary mineral that is healthful. The DASH (Dietary Approaches to Stop Hypertension) diet promotes a diet rich in calcium, magnesium and potassium for management of blood pressure. These blood pressure lowering minerals are provided by eating a diet rich in fruits, vegetables, low-fat dairy and lean protein.
Although sodium is an essential electrolyte (mineral) needed by the body, it is not one we need in large amounts. There is no health advantage to extra sodium or salt. If you are an avid exerciser though, then you may need a bit more than the average person. For the average person, it would not be harmful to follow the current recommendations. Your diet will be more healthful by selecting lower sodium foods, such as fresh fruits, vegetables, and lean meats.
For sodium sensitive individuals (like myself), it is imperative that you follow the guidelines to reduce your bloat and control your blood pressure. High blood pressure or hypertension is a silent killer affecting 1 out of every 3 Americans, while prehypertension (precursor or warning sign) affects close to another 30% of Americans. The CDC reports that following the sodium guidelines would reduce the incidence of hypertension and subsequent annual health care dollars spent on treating it. Isn’t watching your sodium intake worth it?
-Larissa Brophy, MS, RD, LD
Source
Tags: Blood Pressure, body fat, cutting calories, diet, Exercise, Exercise Benefits, health, Healthy Balance, heart, heart disease, Heart Health, heart health month, high blood pressure, larissa brophy, losing weight, Nutrition, Recipe Modification, The Rite Bite, weight loss, weight loss tips, Womens Health
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Tuesday, December 18th, 2012
As we approach Christmas, New Year’s Eve, and New Year Day, you may want to consider your food bites. There is an abundance of goodies at work, home, potlucks and holiday parties. Which bites are “right” for you? All of them in moderation.
Keep these ten strategies in mind:
- Eat a healthy snack or mini meal before you head out to the party. Never arrive famished. You will always make worse decisions and eat too much when you are overly hungry.
- Never skip a meal as you cannot “bank” your calories for the day; you will metabolize what your body can use and store the additional calories. Yes, a calorie is a calorie in this sense.
- Bring a healthful dish to the potluck or party; at least you know there is something good for you to eat.
- Take mini or bite size portions; this way you can try more dishes without the guilt.
- Skip the foods you know that you do not like; you still will not like it regardless of who made it so save the calories for something delicious.
- Do not deprive yourself; ENJOY! Just try a smaller portion so you do not regret it later (either not trying it or trying too much).
- Focus on fruits and vegetable dishes; fill up on these items first, then splurge on the goodies.
- Chew your foods thoroughly; savor eat bite as if it is going to be your last. This strategy will help you eat slower. It takes the stomach 20 minutes to tell the brain you are full. Be sure to listen to your cue and stop eating when you have reached full.
- Limit your alcoholic beverages, especially the mixed drinks. These beverages add non-nutritious calories and can contribute to mindless (uninhibited) eating.
- Drink plenty of water. Water is calorie free and helps fill the stomach, signaling the brain (hopefully) that you are filling up. Add some fruit to flavor your water.
The last question I want to ask you, “Does your food taste any different at bite 3 than at bite 20?” It is important to remember that it is not the number of bites that make the food taste good, but the food itself, which can be accomplished in just one bite. So what is your “right” bite?
By Larissa Brophy, MS, RD, LD
Tags: body fat, christmas, cutting calories, diet, Exercise Benefits, food, Fruits and Vegetables, health, Healthy Balance, Holiday Nutrition, losing weight, new year's day, new year's eve, New Year's Resolutions, Nutrition, Recipe Modification, registered dietitian, Setting Goals, The Rite Bite, weight loss, weight loss tips
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Wednesday, December 12th, 2012
It is estimated that one third of the U.S. population is considered obese. In the state of Ohio alone it is estimated that over a quarter of residents are self proclaimed as being obese (http://www.cdc.gov/obesity/data/adult.html). If you are like me, weight is and has been an issue for a long time. You hear professionals lay out what you are supposed to do and eat and how often and think it all sounds easy enough. Of course that is until it’s ten at night and you’re rooting through the cabinet for the least healthy thing possible because your starved and craving everything you’re not supposed to have just because. (more…)
Tags: body fat, Courtney Kirby, cutting calories, Exercise, Exercise Benefits, exercise physiologist, Fruits and Vegetables, heart disease, high blood pressure, losing weight, Nutrition, Physical Fitness, Recipe Modification, Reduce Sugar, Setting Goals, supplements, The Rite Bite, waist circumference, weight loss, weight loss tips, workout
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Monday, December 3rd, 2012
- Every little bit counts! Missed your daily workout? Don’t worry, you can still fit something in. Do strength training moves or quick cardio bursts during the commercials of your favorite shows. Doing something is ALWAYS better than just sitting on your bum.
- Mix It Up. The more variety you can get in your workouts, the better! Don’t get stuck in a rut.
- Is reading wrecking your efforts? It might seem like a great way to keep yourself entertained during a workout, but if you can read the latest gossip, chances are you’re not pushing yourself enough. Try downloading a podcast or listening to an audio book instead.
- Lift your spirits by lifting weights. Studies show even a little bit of exercise can increase your mood. Next time you have a bad day remember to reach for dumbbells not junk food.
- Check your bags. Take your gym clothes on your next trip and take advantage of hotel gyms and swimming pools. Hotel with no gym? Take your workout outdoors, or try simple strength moves and cardio bursts in your room.
- Define at your desk. Corporate workers can sit in front of a computer for 10+ hours a day. That lack of movement can take a toll on your body. Make a point to move every hour, whether it’s to physically deliver a message or just to circle the office. It will break up the monotony of your workday, help you get to know your coworkers and restore some fitness to your 9-to-5.
- Take a class. Signing up for a spin or aerobics class at your local gym is obviously a great way to get into shape. But classes also come with more incentives to work out. The fact that you pay for it will push you to get your money’s worth and the energy from everyone in the room will help improve yours. Don’t worry if you don’t know all the steps at first—think of what a big step you’re making for yourself.
- Prep your playlist. Music has the power to pump you up. Organize your songs carefully. Put your favorite songs at the beginning, middle and toward the end of the time you’ll be working out to motivate you. Change it up often by adding new songs or switching Mp3 players with a friend.
- Work the big stuff STAT! You burn more calories when you work large muscle groups simultaneously.
Tags: body fat, cutting calories, diet, Exercise, Exercise Benefits, exercise physiologist, Fitness, health, losing weight, Physical Fitness, The Rite Bite, Trainers' Talk, weight loss, weight loss tips, workout
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Monday, December 3rd, 2012
More physicians are prescribing exercise for their patients. Let’s face it; we can be a sedentary nation. Technology, convenient transportation, and busy schedules (just to name a few) contribute to this lifestyle. Yet, we know that exercise is good for us. Exercise helps decrease health risks such as obesity, hypertension, abnormal lipid profiles and insulin resistance. An individual can prevent and/or delay the development of cardiovascular disease, some cancers, and Type 2 Diabetes Mellitus with consistent, regular physical activity.
The 2008 Physical Activity Guidelines for Americans, the first published guidelines by the government, provide specific recommendations for adults. Keep in mind, children under the age of 18 years need at least one hour of physical activity daily.
These published guidelines for adults are:
Intensity of Exercise Minimum Recommendation Recommendation for Optimal Health
Moderate: 2.5hrs per week 5hrs per week
Vigorous: 1.25hrs per week 2.5hrs per week
*At least 2 days per week, you should include strength training
**Always stretch after the muscles have been warmed up and loosened.
So once you are on the road to exercising, can you get too much? YES. The three components of physical fitness include flexibility, muscular strength and endurance, and cardiovascular endurance. Keep these three principles in mind when establishing a exercise regimen.
Excess exercise can lead to injury and possibly stress fractures, especially if your nutritional intake is inadequate. Additionally, recent research suggests that too much exercise, just as too little, can be detrimental to your mental health. The conclusion of this self-reported data was that between 2.5 and 7.5 hours of exercise is key to optimal mental health. Anything less or more may be associated with increased depression and anxiety symptoms.
Who knew?.
-Larissa T Brophy, MS, RD, LD
Tags: body fat, Exercise, Exercise Benefits, Fitness, health, larissa brophy, LD, lifestyle, losing weight, Nutrition, Physical Fitness, RD, registered dietitian, Setting Goals, The Rite Bite, weight loss, weight loss tips, workout
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Wednesday, November 28th, 2012
The Rite Bite’s new blog segment, “Trainers’ Talk” is a community of fitness instructors and trainers contributing to discuss some of the topics we see often in our field.
How outside of ourselves have we become? We are quick to point fingers and pass blame. We go to great lengths to avoid self reflection and admittance of any flaws. Yes, our food needs to be regulated better. Yes, making unhealthy/unnatural foods affordable and obtainable is not great for us. But let’s be real, McDonald’s doesn’t make us fat! The fact of the matter is, fast food chains are not forcing us to order heaps of processed crap and shovel it in their mouths.
No more excuses. Lack of self control and poor choices are the most common factors of weight gain. That being said, I am sympathetic to those who are genetically predisposition to hold more body fat, or are on necessary medications that include weight gain as a side effect. But for the majority of the population, it really is as simple as calories in vs. calories out. We must commit to doing something to break the weight gain cycle! Take responsibility for your health. Quit passing blame and take control!
- Emily Olsen B.S. in Exercise Kinesiology
Fitness Director at The Rite Bite
ACSM Certified Personal Trainer
AFAA/ZUMBA/TRX/SilverSneakers/WERQ certified Group Fitness Instructor
Tags: body fat, cutting calories, diet, Emily Olsen, Exercise, Exercise Benefits, exercise physiologist, Fitness, losing weight, Nutrition, Physical Fitness, Recipe Modification, Setting Goals, The Rite Bite, waist circumference, weight loss, weight loss tips
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Tuesday, November 13th, 2012
I have been an instructor and trainer in the fitness industry since 2002. More than 10 years of experiences has allowed me to observe a multitude of reoccurring trends, excuses, failures / successes and taught me life lessons. These experiences inspired me to start this blog segment. I wanted to share some of what I have taken away from my profession so far.
In The Rite Bite’s new blog segment, “Trainers’ Talk,” we will have a community of fitness instructors and trainers contributing to discuss some of the topics we see often in our field. These posts will be updated every Monday, so check back for our first post!
Tags: body fat, cutting calories, Emily Olsen, Exercise, Exercise Benefits, exercise physiologist, Fitness, health, losing weight, personal trainer, Physical Fitness, Setting Goals, Shannon Riggans, The Rite Bite, waist circumference, weight loss, weight loss tips, workout
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Thursday, October 18th, 2012
Do you know the recommendations for sugar intake? Do you know how many teaspoons on average that an American consumes? Do you think sugar contributes to weight gain? You might be surprised, yet confused, by these answers.
The average American intake of “added” sugar is over 20 teaspoons per day or 320 calories. That is equivalent to 80 grams of sugar if you are reading food labels (4 grams equals 1 teaspoon). If reading the food label, however, it is imperative that you distinguish between natural and added sugars. Dairy products and fruit are very nutritious, but high in natural sugar, which is not differentiated on the food label. If you are uncertain, then read the ingredient list to determine if sugar has been added. Buyer beware, sugar goes by many different names.
The recommendations for “added” sugar per day can vary depending on the source.
The 2010 Dietary Guidelines for Americans recommends that 5% to 15% of your total caloric intake come from “added” sugars and solid fats (SoFAS, an acronym for solid fats and added sugars) for healthy individuals over the age of two (2) years. Theoretically, your added sugar intake should be 5% to 10% of total caloric intake since less than 10% should come from saturated fats. Confusing, right?
In 2009, the American Heart Association released its upper limit recommendations for adults. The recommendation differs depending on your gender, age, and activity level. To simplify, the overriding recommendation is that men should not consume more than 9 teaspoons (36 grams) per day and women should not consume more than 6 teaspoons (24 grams) per day.
So why should you care? Recent research is supporting the contribution of “added” sugar intake in our nation’s growing obesity epidemic. Did you know that one 12-ounce Coke® provides 140 non-nutritious calories and 39 grams of sugar? The added sugar content is equivalent to TEN teaspoons for the day, which is OVER the current recommendations for most individuals. Bottom line, the next time you pick up that sugary drink, you might want to determine if the added sugar and extra calories are worth it.
Source
-Larissa Brophy, MS, RD, LD
Tags: cutting calories, diet, dietary, dietary guidelines, health, Healthy Balance, Holiday Nutrition, larissa brophy, losing weight, Nutrition, recommended intake, Reduce Sugar, registered dietitian, sugar, The Rite Bite, weight loss, weight loss tips
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