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

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

September 18, 2010

This is a relief!!

This is a relief!

photo courtesy of dailymail.co.uk

You already know that you need to set a workout schedule and keep it. But sometimes life happens and there are things that may throw you off schedule. If that happens, don’t let it knock you for a total fitness loop and you certainly don’t want to let it keep you down.

You can still go for a walk, take the stairs, park your car further away from the door, move it, move it. Sometimes missed workouts are just a part of life, but in some famous Max words of wisdom “don’t let it stress you out, just go with the flow baby, go with the flow… BECAUSE you can come back even stronger tomorrow!”
Shorter spurts of exercise spaced throughout the day offer benefits, too. Remember to move! Every now and then an extra unplanned day of rest under the belt is great motivation to really give your next workout your all.
So it’s okay to let yourse

This is a relief!
You already know that you need to set a workout schedule and keep it. But sometimes life happens and there are things that may throw you off schedule. If that happens, don’t let it knock you for a total fitness loop and you certainly don’t want to let it keep you down.
You can still go for a walk, take the stairs, park your car further away from the door, move it, move it. Sometimes missed workouts are just a part of life, but in some famous Max words of wisdom “don’t let it stress you out, just go with the flow baby, go with the flow… BECAUSE you can come back even stronger tomorrow!”
Shorter spurts of exercise spaced throughout the day offer benefits, too. Remember to move! Every now and then an extra unplanned day of rest under the belt is great motivation to really give your next workout your all. So it’s okay to let yourse

January 21, 2010

Be my Valentine, Love Encore

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