The Encore Fitness Blog Resources and information from top Las Vegas personal trainers, fitness and dietary experts. Carol Strom.

October 19, 2010

Spritz Away!

You are defeating the purpose when you fix yourself a low-calorie, healthy salad and then add a salad dressing full of calories, fats, and carbs.

Unlike what Ke$ha says, don't brush you teeth with a bottle of Jack!

Try eating your salad “au natural” or with a light virgin oil and vinegar dressing. There is a new product on the market that you may want to check out…
Try using Salad Spritzers!

There are several benefits, such as:

  • only one calorie per spritz
  • only 1 gram of fat in most flavors
  • 0% or 1% carbs depending on the flavor
  • more than 8 flavors to choose from
  • cost less than $2.00 per Spritzer
  • The next time you have a low-calorie, healthy salad, reach for the Spritzer!

    October 18, 2010

    Lose Weight at Work

    Technology has eliminated as many as 2,000 of the calories that office workers used to burn each day, says James A. Levine, M.D., Ph.D., professor of medicine at the Mayo Clinic and author of Move a Little, Lose a Lot. No wonder the average American is 26 pounds heavier today than a generation ago. To start burning calories at work, Levine suggests you embrace these four work-based strategies.

    trim that fat with these small adjustments to your day

    1.) Meet on the Move
    Instead of booking a conference room, ask colleagues to join you on a walk. Seriously. Just make sure the topic is relatively informal—brainstorming, not budgets, for example. Even an easy pace burns 10 times more calories than sitting for an hour—150 vs. a measly 15.

    2.) Get on Your Feet
    Stand up while talking or typing. (You may need to request a headphone or long cord, or a podium for your keyboard.)

    3.) Find a Partner
    A co-worker with similar fitness goals won’t push for fast-food breaks and will help you stay motivated. Maybe you can both buy pedometers and see who gets in the most steps each day. If you have iPhones, there’s a free app called Walk ‘n Play that tracks your movements and pits you against a friend or a simulator.

    4.) Tackle Takeout
    If you eat with your co-workers, offer to order lunch for the group. That way, you’ll control your options. In fact, you’re probably not the only one who would appreciate the healthier choices.

    October 15, 2010

    Choosing a Safe Weight-Loss Program

    The not-so-secret secret to weight loss is to burn more calories than you eat. This can be done safely and effectively by eating a healthy diet and exercising regularly, according to the Weight-Control Information Network, part of the National Institute ofDiabetes and Digestive and Kidney Diseases.

    safety first

    Although many people can lose weight on their own, others believe they’ll be more successful if they enroll in a weight-loss program that provides support, information and diet and exercise guidelines.

    Keep the following suggestions in mind when checking in to weight-loss programs.

    Essential elements

    All weight-loss programs should encourage healthy behaviors that help you lose weight and maintain the weight loss over time.

    They should include:

    • Eating plans that reduce calories
    • Guidelines for regular physical activity and/or exercise
    • Tips on how to make healthy behavioral changes
    • Slow and steady weight loss of about 1 to 2 pounds a week
    • Medical care if you’ll be following a very low-calorie diet
    • Plans to help you keep the weight off after you have lost it

    Questions to ask

    Gather as much information as you can before deciding to join a program, and seek answers to the following questions.

    What does the weight-loss program consist of?

    • Does the program offer individual counseling and/or group classes?
    • Do I have to follow a specific meal plan or keep food records?
    • Do I have to purchase special food, drugs or supplements?
    • Does the program encourage me to be physically active?
    • Does the program help me make healthful behavioral changes?

    What are the staff qualifications?

    • What types of weight-management training, experience, education and certifications does the staff have?
    • Does the product or program carry any risks?
    • Are there risks related to using recommended drugs or supplements?
    • Does a medical professional oversee the program?

    How much does the program cost?

    • Are there recurring costs, such as weekly attendance fees, or costs of food and supplement purchases?
    • Are there additional fees for a follow-up program or to reenter the program for follow-up after you lose weight?

    What results do participants typically have?

    • How much weight have average participants lost and how long have they kept it off?

    Losing weight with the help of a program can be expensive but may be more effective than trying to do it on your own. Having answers to your questions can help you decide the best way for you to reach a healthy weight.

    October 14, 2010

    NHS should use term fat instead of obese, says minister


    GPs and other health professionals should tell people they are fat rather than obese, England’s public health minister says.

    Anne Milton told the BBC the term fat was more likely to motivate them into losing weight.

    She said it was important people should take “personal responsibility” for their lifestyles.

    But health experts said the word could stigmatise those who are overweight.


    Using 'fat' may encourage people to take more personal responsibility, says Anne Milton

    Ms Milton, who stressed she was speaking in a personal capacity, said: “If I look in the mirror and think I am obese I think I am less worried [than] if I think I am fat.”

    She said too many staff working in the NHS were worried about using the term, but suggested it could help encourage “personal responsibility”.

    “At the end of the day, you cannot do it for them. People have to have the information,” she added.

    The minister spoke to the BBC after setting out the coalition government’s vision for public health.

    A white paper is expected to be published in the autumn, which she said would stress the combined role of the individual, state, business and society.

    The comments come after Health Secretary Andrew Lansley last month attacked the “lecturing” of recent public health campaigns, such as the drive on school meals that followed Jamie Oliver’s TV shows.

    ‘More brutal’

    Professor Steve Field, of the Royal College of GPs, said he agreed with Ms Milton and already tried to use the term fat as much as he could.

    “I think the term obese medicalises the state. It makes it a third person issue. I think we need to sometimes be more brutal and honest.

    “You can be popular by saying the things people want to hear and in the NHS we too often do that when we should be spelling things out clearly.”

    But Professor Lindsey Davies, president of the UK Faculty of Public Health, which represents public health professionals, warned against using ‘fat’ when dealing with patients.

    “People don’t want to be offensive. There is a lot of stigma to being a fat person.”

    She said health professionals started using the term obesity to encourage patients to think about the condition in a different way.

    “Obesity is something that happens to people rather than something they are. The language you use all depends on the relationship you have with a patient.

    “I would probably be more likely to say something like ‘can we talk about your weight’ rather than obesity, but that is a judgement you make on a patient-by-patient basis.”

    October 13, 2010

    6 Ways to Keep the Weekend From Wrecking Your Diet

    During the week, it’s not too tough to maintain my weight by watching what I eat and exercising regularly. However, when the weekend comes along, I’m more likely to splurge on my diet and slack on my workouts. Sometimes it’s as if on my weekends I undo everything I worked hard to achieve during the week! My goal is always to stay on track but to still have fun, so I use some tips and tricks to maintain my Feel Great Weight. Here’s a look at how I handled this past weekend.

    avoid eating the entire buffet no matter the temptation! image courtesy of health.com

    Friday

    On Friday night, my husband and I arrived in Newport, R.I., ready to relax and unwind with a drink. We stopped by the convenience store and picked up a six-pack of beer and a box of Vermont White Cheddar Wheat Thins. Of course, this wasn’t the healthiest happy hour I’ve ever participated in, but there were slim pickings at the store!

    Plan a Saturday morning workout
    I was in the mood to unwind with a few pumpkin beers. However, a long marathon training run the next day prevented me from drinking too much. Plus, the more I drink, the more I want to snack, especially when faced with a box of cheddar crackers! Planning an early morning workout kept me in check. I drank only two beers over the course of the entire evening and paced myself with multiple glasses of water. Also, knowing that I’d burn some extra calories in the morning made me enjoy my Friday night splurges a lot more.

    Move the snacks
    Once I have a couple of beers, I’m immediately drawn to snack foods. If they are nearby, I’ll continue to munch away mindlessly. I found myself going back for more and more crackers, so I put a napkin over the bowl to remind me to stop munching. I ended up sneaking a few bites, but I definitely ate less than I would have otherwise!

    Saturday
    Saturday morning, my husband and I woke up for a 9-mile run, which required a pre-workout snack for fuel. We stopped by a local café for a pistachio-chocolate muffin and an iced coffee.

    Share the fun stuff
    I absolutely love the special muffins at this particular café. Still, they’re nearly as big as my head! Instead of denying myself one of my favorite treats, I shared it with my husband. I needed some food in my stomach to have enough energy to run for more than an hour, but I didn’t need as many calories as the muffin provided. Splitting it with my husband and eating only half was the perfect solution.

    Enjoy a drink after dinner
    After running 9 miles and a long day of shopping, my husband and I stayed in Saturday night. We ended up ordering pizza, which is not necessarily a low-calorie meal. Still, when my husband returned with a pizza and a 6-pack of beer, I didn’t let myself go crazy. I’m all about enjoying a drink with dinner. But instead, I drank some water with dinner and enjoyed one beer after dinner for “dessert.” This way, my inhibitions weren’t lowered when faced with an entire cheesy pizza!

    article by Tina Haupert

    October 12, 2010

    Vegetables v.s. Grains

    Trying to decide what is the best type of carbohydrates to eat can be confusing. Are you better off eating vegetables or grains? The general consensus is both vegetables and whole grains are healthy but if your goal is to lose some weight, I would choose vegetables.

    image courtesy of Eat N Play

    Now, I’m not saying that all whole grains are bad for you. If you are an endurance athlete spending hours training every day you might need to eat calorie dense foods like grains to keep you going. But if you are the average person interested in losing some weight or just keeping your weight under control, eating fewer grains and more vegetables could be a good idea for you.

    The main problem with grains compared to vegetables is that for the same amount of calories, you get much more nutrition and food volume with vegetables. For example here is a comparison of 140 calories of whole wheat bread vs. 140 calories of broccoli:

    Two Slices of Whole Wheat Bread

    • 140 calories
    • 1 gram fat
    • 300 mg sodium
    • 4 grams fiber
    • 6 grams protein
    • 24 grams carbohydrates
    • 2 grams sugar
    • 8% of your daily calcium
    • 8% of your daily iron
    • 12% Thiamin
    • 12% Niacin
    • 12% Folic Acid
    • 4% riboflavin
    • 4.5 Cups of Broccoli:

    • 139 calories
    • 1 gram fat
    • 135 mg sodium
    • 9 grams fiber
    • 27 grams carbohydrates
    • 9 sugars
    • 13.5 grams protein
    • 49.5% of your daily Vitamin A
    • 607% of your daily Vitamin C
    • 18% of your daily calcium
    • 18% of your daily iron
    • 18% Thiamin
    • 13.5% Niacin
    • 27% riboflavin
    • 522% Vitamin K

    When you look at the numbers, a vegetable like broccoli is far more superior than whole grain bread in its nutritional content based on calories. In general, vegetables give you the most amount of nutrition for the least amount of calories. In addition, broccoli is even higher in protein and lower in sodium.

    When you are looking to eliminate calories from your diet to lose weight, try to pick foods that are calorie dense with the least amount of nutrition. Unfortunately grains can fall into this category. Just think you could eat 4.5 cups of broccoli that is loaded with nutrition or two slices of bread. What you should do is skip the bread and just eat two cups of broccoli and you just eliminated over 70 calories from your diet and ingested more nutrition then the 140 calories dense bread.

    This also holds true for most vegetables. They will beat out grains almost every time. I know conventional wisdom keeps telling you to eat multiple servings of whole grains every day but eating too many grains can get you into trouble in your quest to control your weight.

    If you want to look into whether grains are really healthy for you at all, check out this article by Mark Sisson titled Why Grains are Unhealthy.

    Try reducing or eliminating the amount of grains in your diet for just two weeks and let me know how much weight you have lost and how much better you feel.

    Article Courtesy of Mike Cola, Fitness Contrarian

    October 11, 2010

    Number of fat people in US to grow, report says

    PARIS — Citizens of the world’s richest countries are getting fatter and fatter and the United States is leading the charge, an organization of leading economies said Thursday in its first ever obesity forecast.

    image courtesy of the PaxArcana WP Blog

    Three out of four Americans will be overweight or obese by 2020, and disease rates and health care spending will balloon, unless governments, individuals and industry cooperate on a comprehensive strategy to combat the epidemic, the study by the Organization for Economic Cooperation and Development said.

    The Paris-based organization, which brings together 33 of the world’s leading economies, is better known for forecasting deficit and employment levels than for measuring waistlines. But the economic cost of excess weight — in health care, and in lives cut short and resources wasted — is a growing concern for many governments.

    Franco Sassi, the OECD senior health economist who authored the report, blamed the usual suspects for the increase.

    “Food is much cheaper than in the past, in particular food that is not particularly healthy, and people are changing their lifestyles, they have less time to prepare meals and are eating out more in restaurants,” said Sassi, a former London School of Economics lecturer who worked on the report for three years.

    That plus the fact that people are much less physically active than in the past means that the ranks of the overweight have swelled to nearly 70 percent in the U.S. this year from well under 50 percent in 1980, according to the OECD.

    In 10 years, a full 75 percent of Americans will be overweight, making it “the fattest country in the OECD,” the report said.

    The projection seems in line with those made by some American researchers. About 86 percent of U.S. adults would be overweight or obese by 2030 if current trends continue, according to a study led by a Johns Hopkins University researcher and published in 2008 in the journal Obesity.

    However, the most recent findings by U.S. government scientists indicate the obesity epidemic may be leveling off, with roughly two-thirds of adults overweight and holding steady in the last few years.

    Meanwhile, the same factors driving the epidemic in the U.S. are also at work in other wealthy and developing countries, Sassi said. “There is a frightening increase in the epidemic,” Sassi said, “We’ve not reached the plateau yet.”

    The lifespan of an obese person is up to 8-10 years shorter than that of a normal-weight person, the OECD said, the same loss of lifespan incurred by smoking.

    In the U.S. the cost in dollars of obesity, including higher health care spending and lost production, is already equivalent to 1 percent of the country’s total gross domestic product, the report said. That compares to half a percent in other OECD countries, Sassi said.

    These costs could rise two- or threefold over the coming years, the OECD said, citing another study that forecast obesity and overweight-related health care costs would rise 70 percent by 2015 and could be 2.4 times higher than the current level in 2025.

    The OECD found that rates of obesity, defined as a body mass index above 30, show a wide variation across its member countries, ranging from as little as 3-4 percent of the population in Japan and Korea to around one-third in the U.S. and Mexico.

    “However, rates are also increasing in these countries,” the OECD said. Outside the OECD, obesity rates are rising at similarly fast rates in countries such as Brazil, China, India and Russia.

    The OECD advises governments on economic growth, social development and financial stability.

    By GREG KELLER (AP) – Sep 23, 2010

    October 4, 2010

    I have a question for you…

    Filed under: Uncategorized — Encore Personal Training @ 7:00 pm

    Are you flexible?

    Some people are just naturally more flexible. Flexibility or the lack of it can be due to your genetics, gender, age, body shape, and level of physical activity.

    let’s call him ‘flexy,’ courtesy of Sydney Morning Herald

    As people grow older, they may get wiser but they also tend to lose flexibility.  Sometimes the loss of flexibility is the result of inactivity, but it is also because of the aging process itself. The less active you are, the less flexible you are likely to be.  And like most everything, including cardiovascular endurance and muscle strength, flexibility will improve with regular training too.

    So make like cat-woman…or Katmandu… as the case may be.  You need to work it like a cat; stretch and bend at least twice a day.  You’ll have the flexibility to keep you purring right along…

    October 1, 2010

    When I think Stretch… I think TAFFY!!

    Wow, do you remember the song “Rubber band man”?!

    Before stretching, take a few minutes to warm up, as stretching cold muscles may increase your chances for injury. Sometimes even a super busy coach like me can be tempted to skip warming up and cooling down, but that’s when it’s time to get creative. If you walk to a fitness facility, use the trip there and back to warm up and cool down.

    photo courtesy of pink-apron.com

    Begin with a simple, low-intensity warm-up, such as easy walking while swinging the arms in a wide circle. Spend at least five minutes warming up prior to stretching. The general recommendation for people starting an exercise program is to perform gentle, dynamic-type stretches before a workout and static stretches after exercise. But jumping into a workout without preparing your body can actually lead to setbacks, like muscle strain or even injury. Remember, the time you spend preparing for exercise and cooling down afterward may be as important as the exercise itself. Give your body the help and time it needs to adjust to the demands of your workout.

    Powered by WordPress