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

March 26, 2012

The Leanest Cut of All

delicous!

Is it possible to eat beef on a regular basis and not get beefy in the process? Absolutely, says an article that appeared in a supplement to the October 2005 issue of Tufts University Health & Nutrition Letter. The trick is to select the right cut of beef and to exercise portion control.

Here’s a look at 10 of the leanest cuts, which, according to the National Cattleman’s Beef Association, contain on average only 1 more gram (g) of saturated fat than a skinless chicken breast per 3-ounce serving:

1. eye round (1.4 g saturated fat, 4 g total fat)

2. top round steak (1.6 g saturated fat, 4.6 g total fat)

3. chuck mock tender steak (1.6 g saturated fat, 4.7 g total fat)

4. bottom round (1.7 g saturated fat, 4.9 g total fat)

5. top sirloin (1.9 g saturated fat, 4.9 g total fat)

6. round tip (1.8 g saturated fat, 5.0 g total fat)

7. 95% lean ground beef (2.4 g saturated fat, 5.0 g total fat)

8. brisket (flat half) (1.9 g saturated fat, 5.1 g total fat)

9. shank crosscuts (1.9 g saturated fat, 5.4 g total fat)

10. chuck shoulder roast (1.8 g saturated fat, 5.7 g total fat)


original article from IDEA Fitness

March 21, 2012

How to Stop Yourself Eating from Boredom

<i>Don't eat just for the sake of eating!</i>People who struggle with their weight are often prone to “emotional eating”, consuming food as a response to mental triggers rather than physical hunger. Often, dieters fail to lose weight not because their diet plan itself is flawed, but because they are knocked off course by feeling stressed, tired, upset or bored.

The last of these is an especially common cue for many people to eat. For some, it’s a habit learned in childhood (“I’m bored, mum!” – “Run down to the shop and buy yourself a candy bar, then.”) For others, it’s a reaction to the dull parts of adult life: munching on biscuits while rocking the baby to sleep, or getting yet another handful of chocolates because the afternoon is really dragging at work.

Avoid Snacking When You’re Bored

When you find yourself thinking, “I’m bored, maybe I’ll have a cookie,” then get straight out of that mindset:

  • If you’re genuinely hungry, have some fruit or a small sandwich.
  • Cravings can be beaten, just by sitting them out. Force yourself to wait 20 minutes before getting that snack, and nine times out of ten, you’ll no longer want it.
  • Find something to do – ideally, an activity that makes it hard to eat at the same time.

Understanding Your Danger Points

Keep a food diary for a couple of weeks, and write down not only what you ate and when, but why you ate. (Hunger, because friends were eating, because it was lunch-time, boredom, stress..?)

When are you most likely to eat from boredom? Maybe it’s when you have to hang around at home, waiting for a delivery. Or perhaps it’s when you get in from work and you’re waiting for your partner to come home. Once you’ve figured out the pattern, work out how to change it!

  • Find a hobby or interest to occupy you, if you’ve got too much time on your hands
  • Use those “hanging around” moments, to blitz through all the little jobs you keep putting off (cleaning the oven, anyone?)
  • If you’re regularly twiddling your thumbs at work, see if there’s a stressed colleague who could use your help.

What are your tips for avoiding boredom-induced snacking?

Article courtesy of: diet-blog
Image courtesy from: Tony Jalicea

June 3, 2011

Copy your Cat!

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.
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. If you need a good example of how to stretch click on Zeke.

April 8, 2011

“Vegetarian” Diets Reduce Heart Risks

Eating a meat-free diet may lower your risk of developing heart disease, suggests a new study, helping to lessen the likelihood of metabolic syndrome.

Metabolic syndrome is a collection of diseases that contribute to cardiovascular disease, including diabetes, obesity, and high blood pressure.

Researches found vegetarians had better blood sugar, blood fat, blood pressure, waist size, and body mass measurements than non-vegetarians.

In the study, 23 out of every 100 vegetarians were found to have at least three metabolic syndrome factors, compared with 39 out of every 100 non-vegetarians and 37 out of every 100 semi-vegetarians.

For the study, published in the journal Diabetes Care, scientists analyzed the diet of three different groups of people: vegetarians, non-vegetarians, and semi-vegetarians; in total, more than 700 adults.

The researchers used a questionnaire to obtain information on participants’ eating habits. People were classified as vegetarian, eating meat less than once a month; semi-vegetarian, eating meat less than once a week; and non-vegetarians. However, the term “vegetarian” is incorrectly defined; true vegetarians never eat meat.

Results showed vegetarians had an average body mass index (BMI) of 25.7. Unlike non-vegetarians who had an average BMI close to 30. Semi-vegetarians’ BMI fell between the vegetarians and non-vegetarians.

A BMI between 25 and 29 is considered overweight and a BMI from 30 and up is obese. Normal weight is between 18.5 and 25.

The findings remained steady when researchers combined all the readings to determine the risk of metabolic syndrome.

In 2008, Vegetarian Times reported that 7.3 million Americans follow a vegetarian diet: 59% are female, 41% are male. As of 2009, the total U.S. population was nearly 308 million.

According to the American Heart Association, a vegetarian diet – with its heavy vegetable consumption and low intake of saturated fat from animal products – has been shown to reduce the risk of heart disease, heart attack, obesity, high blood pressure, and some forms of cancer.


Article courtesy from diet-blog
Image courtesy from first reason blog

March 29, 2011

Sleep patterns affect weight loss

Is shedding weight harder while stressed or missing sleep?

Managing sleep and stress levels can help in the battle against obesity, according to scientists in the US.

People getting too little or too much sleep were less likely to lose weight in a six month study of 472 obese people.

Their report in the International Journal of Obesity showed that lower stress levels also predicted greater weight loss.

A UK sleep expert said people need to “eat less, move more and sleep well”.

Approximately a quarter of adults in the UK are thought to be clinically obese, which means they have a Body Mass Index greater than 30.

Nearly 500 obese patients were recruited for the first part of a clinical trial by the Kaiser Permanente Center for Health Research in the US.

For six months they had to eat 500 fewer calories per day, exercise most days and attend group sessions.

Weight loss

The authors report that “sleep time predicted success in the weight loss programme”.

People with lower stress levels at the start also lost more weight.

The researchers added: “These results suggest that early evaluation of sleep and stress levels in long-term weight management studies could potentially identify which participants might benefit from additional counselling.”

Dr Neil Stanley, from the British Sleep Society, said the sleep community had been aware of this for a while, but was glad that obesity experts were taking notice.

“We’ve always had the eat less move more mantra. But there is a growing body of evidence that we also need to sleep well”, he said.

“It’s also true that if you’re stressed, then you’re less likely to behave, you’ll sit at home feeling sorry for yourself, probably eating a chocolate bar.”

Dr David Haslam, chair of the National Obesity Forum, said: “It’s a great idea to find predictors of who will respond to therapy, if this is a genuine one.”

Original artwork and article courtesy from: BBC News

February 26, 2011

Many stick with fast food after heart attack: study

It would seem logical for patients who have had a heart attack to cut back on fast food.

Some devoted fast food eaters do. But six months later, more than half can still be found at their favorite fast food places at least once a week, according to a study in the American Journal of Cardiology.

Of nearly 2,500 heart attack patients studied by John Spertus, at the University of Missouri at Kansas City, 884 — or 36 percent — reported in a survey while still hospitalized that they had eaten fast food frequently in the month before their heart attack. “Frequently” was defined as once a week or more.

When Spertus and his colleagues checked back six months later, 503 were still eating fast food every week.

“Fast food consumption by patients with AMI (acute myocardial infarction) decreased 6 months after the index hospitalization, but certain populations — including younger patients, men, those currently working, and less educated patients — were more likely to consume fast food, at least weekly, during follow-up,” he wrote.

“Novel interventions that go beyond traditional dietary counseling may be needed to address continued fast food consumption after AMI in these patients.”

But the study showed that older patients and those who had bypass surgery were more likely to be avoiding fast food six months later.

The survey did not ask what menu items people ordered, and some in the restaurant business have pointed out that fast food isn’t always limited just to burgers and fries.

But Spertus and his colleagues pointed out that the people in their study who kept eating fast food tended to have health profiles “consistent with selection of less healthy options.”

Nine out of 10 patients in the study received dietary counseling before they left the hospital, but this didn’t seem to affect that odds that frequent fast food eaters would improve their diets, and Spertus said this showed they needed more education after leaving the hospital.

“The problem is that patients are absorbing so much information at the time of their heart attack, that I just don’t think they can capture and retain all the information they’re getting,” he told Reuters Health.

Fast food restaurants in the United States will soon post calorie, fat, sodium and other nutritional information on their menus, as required by the health care law passed last year.

Already, cities such as New York and Philadelphia mandate calorie counts on menus.


Source: http://bit.ly/eAnRdI
Image Courtesy from: Marketingpower.com

February 4, 2011

Children Of Overweight Mothers Prone To Obesity By Age 6

illustration courtesy of Image Source/Rex Features

By the time they are 6 years old, children of overweight mothers are more likely to be obese than children of lean mothers, according to a study in the January issue of the American Journal of Clinical Nutrition (2005; 81 [1], 140–46).

Researchers tracked 70 children over a 6-year period at The Children’s Hospital of Philadelphia and the University of Pennsylvania. Thirty-three had overweight mothers, and 37 had lean mothers. Weight and body composition didn’t change much between the two groups during the first 2 years of age. However, the high-risk group (kids whose mothers were overweight) had gained more weight than the other group by age 4. By age 6 the high-risk group not only weighed more but had more body fat.

Researchers pointed to the strength of genetic influences and suggested that efforts to prevent obesity should focus on such children at risk, preferably by the time they are 4 years old.


source: IDEA Fitness

January 31, 2011

Chocolate

Image courtesy from UMASSmed.edu

Valentine’s Day is just weeks away, which means only one thing to many lovers: Time to bust out the chocolate! With all the recent media hype about the health benefits of this sweet concoction, many chocoholics are rejoicing. But can that solid chocolate heart from your sweetheart really be good for your ticker?

Health Benefits. Chocolate is made from cacao beans, which contain flavonoids,the same kind of beneficial plant compounds found in fruits, veggies, red wine and green tea. Research suggests that these flavonoids may have a positive effect on the cardiovascular system and may reduce the risk of heart disease and certain cancers. Other studies have linked chocolate consumption to reduced blood pressure, enhanced blood vessel function and improved cholesterol levels.

Cautionary Caveats. It should be noted that these protective health effects have been seen primarily with dark (not milk) chocolate, as dark varieties tend to have a higher proportion of flavonoids. The way chocolate is processed can also affect how much flavonoid content is retained. Finally, it is essential to remember that all chocolate contains high levels of fat and calories. The fat in chocolate can account for 50%–75% of its total calories, most of that being saturated fat from cocoa butter.

Comparing Varieties. Unsweetened cocoa contains 66 calories with 3.9 g of fat; baking chocolate weighs in at 142 calories with 14.1 g of fat; sweet dark chocolate has 143 calories with 9.7 g fat; semisweet chocolate yields 136 calories with 8.5 g of fat; milk chocolate packs 152 calories with 8.4 g of fat; and white chocolate yields a whopping 162 calories with 9.1 g of fat!

Choosing Wisely. Although some manufacturers have begun to list the candy’s cocoa content, even dark-chocolate lovers are mostly in the dark when it comes to picking the brands with high flavonoid levels. That’s why experts warn that chocolate should be consumed in moderation, as part of a healthy, varied diet. Eating any food in excess of caloric needs will result in weight gain.

Sources: Knight Ridder News Service and Cooking Light magazine.

January 21, 2011

Salad Sabotage!

Extras to avoid at the salad bar.

Think that you are being virtuous when grazing at the salad bar instead of grabbing a burger for lunch? Well, think again: Many of the items lurking under that plastic protective covering are actually quite high in calories and/or fat. Here are some of the culprits to watch out for at your favorite salad counter:

Dressings. Avoid French, Italian and Russian dressing, which contain about 65 calories per tablespoon, and don’t even think about ranch dressing, which packs in a whopping 90 calories per tablespoon.

Coleslaw. Hard to believe a 6-ounce serving can contain 150 calories!

Cottage Cheese (Full Fat). Those 120 calories per half cup can put the cottage cheese on your thighs in a hurry.

Egg Salad. At 345 calories per 4-ounce serving, you should at least get some bacon on the side, no?

Bacon Bits. Speaking of bacon, a mere tablespoon of these little buggers will set you back 30 calories.

Peas. One half cup contains 70 calories, so use sparingly.

Croutons. Easy on those tablespoons, each of which contain 20 calories.

Sunflower Seeds. These crunchy toppings weigh in at 175 calories per ounce.

Source: CalorieKing.com

January 20, 2011

Healthy Ingredients = Fewer Calories In Kids

Healthy Ingredients are Key!

Who says organic food isn’t worth the extra cost? A new study suggests that buying healthier but costlier ingredients may be the better deal in the long run. Replacing less healthy ingredients with more wholesome substitutes is not only more nutritious; it also reduces your kids’ daily caloric intake, according to a study presented last October at the annual meeting of the Obesity Society.

Researchers funded by the Robert Wood Johnson Foundation served breakfast, lunch and afternoon snacks to 26 children (ages 3–5) twice a week for 2 consecutive weeks. During the second week, however, the researchers prepared the snacks using lower-fat ingredients and more fruits and vegetables. Without changing the menu at all, they substituted healthy ingredients—for example, using 1% milk instead of whole milk and “hiding” veggie purées in pasta sauce.

During the second week, the children consumed about 400 fewer calories each day and—perhaps more important—did not compensate by eating more later in the day or the following day. According to a press release on the foundation’s website, “the findings indicate that healthy substitutions can significantly reduce caloric intake.” The researchers also noted that the children appeared to enjoy the healthier meals as much as the ones served the first week.

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