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

March 19, 2012

6 Fitness Tips to Follow While Traveling

If on the whole you make the effort to eat healthy and have an effective exercise regime, you are likely to be concerned that any travel plans will derail this process. So here are some tips that will help you continue with your fitness programs even when you travel.

1. Do some homework before you leave. Check if the hotel that you plan to stay in has gym facilities or a pool and so on (depending upon your preferred workout activity).

2. Remember to pack workout clothes and shoes. This will remind you to work out and also make it convenient to hit the gym or simply head out for a walk wherever you are staying.

Workout shoes can be bulky so rather than carrying them in your baggage, you can simply wear them when you travel and instead pack the other less bulky shoes into your bag.

3. Carry a jump rope or a couple of dumbbells or kettle bells with you. A session with the jump rope can be a really strenuous workout in a short time, and doing a few weights with dumbbells or even lifting some bottles of bottled water can be a good workout.

4. Do other exercises that don’t need equipment – pushups, leg raises, squats, lunges and stair climbing are all easy to do wherever you are.

5. When eating out, order items that are steamed, grilled or poached. Avoid the items that are fried or calorie rich – if it says ‘crispy’ or ‘golden’, it’s probably been deep-fried, if it says ‘rich gravy or dressing’ that means high in calories too.

Also remember if it is a salad you’re ordering, ask for vinaigrette dressing rather than a cream or mayo-based one. Order small portions and opt for fruit instead of a confection at the end of the meal


Courtesy from FitnessHealthZone

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.

June 1, 2011

Got culture?

Got culture? Museums, theaters and concert halls may be the ticket to a happy, healthy life

People who attended concerts, went to museums, and engaged in cultural activities in general were happier and healthier in a recent study. (Luis Sinco/Los Angeles Times)

The secret to a healthy, happy life may be found at an art gallery, movie theater or concert hall. (It might even be in church, a baseball stadium or gym.) At least if you live in Norway.
A study of more than 50,000 Norwegian men and women found that those involved in cultural activities — either “receptive” activities like attending a concert or a baseball game or “creative” ones like playing in a band or working out — were more likely to be satisfied with their lives and to say they were in good health. They were also less likely to experience anxiety or depression.

The particular activities that made a difference were a little different for men and women. For instance, women who attended sporting events were more likely to report being in “good” or “very good” health. For men, involvement with anyreceptive cultural activity, including visiting a museum or going to the theater, was linked with “good” or “very good” perceived health.

With regard to depression, both men and women had lower scores if they participated in clubs, outdoor activites or worked out. Women also had lower scores if they went dancing, and men also had lower scores if they were involved in music, singing or theater.

Generally speaking, the more people engaged in various cultural activities, the better their scores:

“In both women and men, a dose-response effect was indicated,” the researchers wrote. “The frequency of cultural particpation and the number of different activities were positively associated with good health, SWL (satisfaction with life), a lower anxiety score and a lower depression score.”

Of course, people who earn more money were more likely to take part in both receptive and creative cultural activities. And it’s well known that people with higher incomes are also more likely to be healthy. But the researchers found that a link between cultural partipation and health that was independent of socioeconomic status.

May 31, 2011

Are Americans Too Big To Drive Small?

Analysts say Americans' waistlines may keep us from choosing small cars. (Adam Morath, AOL Autos)

Karen Steelman, a stay-at-home mom from Athens, Ga., has tried to like small cars. She read plenty of reviews, kicked their tires, and has even taken a few test drives.

But none of them make her feel safe. And none of them make her feel comfortable.

Steelman has a body mass index of about 37 – seven points above the obesity mark. She’s among a growing number of Americans who feel they are too big to comfortably drive a small car.

“I want to be environmentally friendly, but unless I am in an SUV these days … I find no pleasure or comfort in driving,” she says.

Automakers have long tried to figure out how to get Americans to buy smaller cars. But with obesity rates climbing, at least one analyst says there’s little point in trying.

Growing waistlines simply prevent a lot of U.S. drivers from feeling comfortable or secure in smaller cars. So, unless the entire country goes on a diet, says Dan Cheng, vice president and partner at business consulting firm AT Kearney, we may be destined to keep driving big cars no matter how much a gallon of gas costs in the future.

Cheng says the number of light trucks – a segment of the car market that includes SUVs, minivans, and pickup trucks – has increased steadily since the 1970s. And so has the percentage of adults in the U.S. who are classified as obese.

The number of obese people in the U.S. is expected to increase from 40% this year to about 43% in 2018, Cheng says. Cheng predicts that will keep almost half the population from even considering a small car except for purely economic reasons as small cars tend also to be cheaper than big cars or SUVs.

Calculating the “real” obesity rate in the U.S. is a little tricky. Cheng’s 40% rate is at the high end of estimates. The Center for Disease Control says the overall self-reported obesity rate in the U.S. is 26.7%, with nine states reporting obesity rates over 30%. In any case, the rate is nowhere close to the 15% rate the CDC considers to be a healthy obesity rate.

Small cars have made up 22.6% of the U.S. car market so far this year. Back in 2008, small car sales made up about 28% of the market, back when gas spiked over $4 a gallon.

Smaller cars and alternative fuels are critical to President Obama’s plan to reduce the nation’s dependence on foreign oil. The President last week promised to cut oil imports by a third by 2025. To do that, the country will have to slash its petroleum use.

First Lady Michelle Obama has made fighting childhood obesity one of her public service missions, but so far no one in the Obama Administration has made the connection.

Virtually All Cars and SUVs are Becoming Much More Fuel Efficient

Today’s SUVs and mid-sized sedans and crossovers are becoming more fuel efficient than their predecessors of a decade ago. But it’s smaller cars, which tend to be the most fuel efficient of all because they are smaller and lighter, that are critical to automakers meeting toughening fuel economy standards imposed by Congress.

Automakers have to meet a Congressionally mandated fleet average of 35 mpg by 2016.

Some of the most fuel-efficient small vehicles on the road get over 40 mpg, like the Ford Fiesta. The most fuel-efficient pickup truck is the Ford Ranger, and it gets 24 mpg, according to the government site fueleconomy.gov. A new Kia Rio, debuting this fall, will also be above 40 mpg when certified by the EPA. But neither of these vehicles was especially designed to accommodate widening waistlines.

Ironically, there are a few small cars that are designed to be extra roomy inside making them noteworthy for their interior spaciousness, if not for exceptional fuel economy. The Honda FitNissan Cube and Versa, and Scion xBall have ample space up front, with good headroom and comfortable space for the driver. The Volkswagen Beetlehas long been a favorite among large people because of its easy egress and excess headroom.

Of those cars, only the Fit and Versa get above 30 mpg, and only just barely. In order for automakers to reach a 35 mpg fleet average by 2016, automakers need to boost those ratings closer to 40 mpg.

The most fuel efficient compact SUVs — the Hybrid versions Ford EscapeMercury Mariner and Mazda Tribute — get 32 mpg. Their non-hybrid versions get 25 mpg.

Resources For the Future, a Washington D.C. think-tank that explores environmental and energy issues, says they’ve found a link between obesity and large vehicle sales, too. They say policies that reduce obesity can also reduce fuel consumption, because smaller people drive smaller cars.

Automakers like Ford are trying to design interiors that keep the bigger population comfortable. Elizabeth Baron, Ford’s technical specialist for virtual reality and advanced visualization, says the automaker has recently updated its database of model human sizes to incorporate the growing number of obese adults.

Automakers Looking at Console and Roofline To Make More Room

To keep drivers comfortable, her team focuses on a few key areas: The center console, seat controls on the left, and head room. If the center console is too large, it can press into peoples’ bodies. And the storage space in the console can be awkward for larger people to use. Seat controls can also be difficult to reach. Also, because obese drivers sit higher in their seats, they often feel squeezed if the roof line is too low. Automakers also need to be aware of where they place sunroof controls, because those can get in the way.

Robert Dean Cole, from Kenosha, Wis., is 6 foot 7 inches and 240 pounds, and his six-year-old son is nearly 5 feet tall.

“Obviously, little cars are not going to be in our future,” he says.

While he’d like to own a car with better gas mileage, he says he can barely fit behind the steering wheel in most of them.

“And even if I could actually fit under the steering wheel of the car my next worry would be surviving a car accident,” he says. “Good chance I won’t be surviving due to my size.”

So he recently purchased a Ford F-150 – one of the biggest vehicles in the U.S. It is also the most popular.

Jake Fisher, senior engineer at Consumer Reports, thinks it’s more that fear of being crushed that keeps most people away from small cars. Fisher has recently been test-driving a Fiat 500 for Consumer Reports, and he can fit his entire family in the car comfortably. They’ve enjoyed using it for around town.

But out on the highway, when they encounter some trucks, being in the small can feel a bit sketchy, he says. “When you drive up next to a Suburban, it’s a little intimidating,” Fisher says.

Consumer Reports, in fact, last year came out with a list of “Best Cars for Larger Drivers,” to spotlight their recommendation to auto companies to redesign seats and seat-belts for reasons of both comfort and safety. The consumer advocacy organization, which tests cars, recommended several cars for their roomy driver position and easy access. AOL Autos Editors augmented that list with a few selections and can be seen in the gallery below.

Still, because SUVs have been so popular for so long, many consumers won’t consider small cars out of fear they will come up on the short end of a one-on-one collision with one. Also, auto designers say many drivers, especially women, have come to like the elevated, commanding seating positions that come with SUVs. This attitude is especially prevalent in rural markets where pickups and SUVs make up a larger percentage of overall vehicles than in the cities and suburbs.

But the idea that bigger is safer is often not true. Many small cars get as good or better crash ratings than larger vehicles because automakers have engineered many safety features into small cars precisely to make up for their lack of mass in a collision with a larger vehicle. The 2011 Ford Fiesta has a 4-star crash rating from the Federal government, as listed at www.safecar.gov, the same as the Ford F-150 pickup truck, and better than some larger corossovers and SUVs like the Toyota RAV4 (which gets 3-Star). The Scion TC, built by Toyota and a small car, earned a 5-star rating.

It’s important to research each car under consideration for purchase because size of vehicle doesn’t always tell the whole safety story. But the vehicle does need to fit in the first place when a customer sits behind the wheel.

Bottom Line
A vehicle needs to fit its occupant, and clever design and engineering can overcome size limitations. As any large person who has test driven cars can attest, the Honda Fit and VW Beetle are roomier for the driver than some larger vehicles like Ford Taurus or Nissan Maxima.

Automakers under pressure to achieve better fuel economy across their lineup may need to give greater consideration to making small cars more comfortable for average Americans. Those that place sleek design over practical will lose customers and consideration.

April 15, 2011

7 Breakfast Foods to Swap In, Not Out

Is breakfast really the “most important” meal of the day? Maybe, at least that’s what they told us in health class.

So if breakfast is the first meal of the day and you’re trying to lose weight, it’s probably a smart idea to make your first meal a good one.

And since most dieters judge food by two simple factors: fat and calories. Here are seven foods you should ditch and seven foods you should switch to if you’re looking for a better breakfast.

English Muffin or Bagel?

ENGLISHMUFFIN.jpg

Sorry, but a bagel with a schmear of cream cheese just isn’t Kosher – at least not for dieting. You’re better off switching to toasted nooks and crannies dripping with melted butter.

*English Muffin, with butter
5.8g total fat
189 calories

Bagel, with cream cheese
8g total fat
436 calories

Apple or Banana?

APPLES.jpg

Let’s face it, both apples and bananas are awesome – probably the healthiest foods on this list – but, if you’re looking to cut calories, go with the apple.

*Apple
0.17g total fat
50 calories

Banana
0.33g total fat
100 calories

Blueberry Yogurt or Oatmeal?

BLUEBERRYYOGURT.jpg

Even without the “probiotics,” eating a light yogurt is smarter than a bowl of old fashioned oatmeal.

*Dannon Light’n Fit Blueberry Yogurt (6oz)
0g total fat
80 calories

Old Fashioned Quaker Oats, with water (1/2 cup)
3g total fat
150 calories

Coffee with Skim Milk or 2% Milk?

STARBUCKSCOFFEE.jpg

For most people, missing their morning coffee is grounds for murder. So please, drink up! But make sure you stick with non-fat milk, not 2%

*Starbucks Coffee, with non-fat milk (short)
0g total fat
35 calories

Starbucks Coffee, with 2% milk (short)
2g total fat
50 calories

Wheaties or Raisin Bran?

CEREAL.jpg

One cereal uses professional athletes to push product. Another is peddled by the sun. The sports stars win, go with a bowl of Wheaties.

*Wheaties (1 cup)
1g total fat
110 calories

Raisin Bran (1 cup)
1.3g total fat
190 calories

Turkey Bacon or Pork?

BACON.jpg

It isn’t real bacon – it might not even taste like it – but the fat and calories don’t lie. Spare a pig, eat a turkey!

*Butterball Bacon-Style Turkey (1 slice, 18g)
3g total fat
40 calories

Pork Bacon (3 slices, 19g)
7.9g total fat
103 calories

Grapefruit Juice or Orange Juice?

GRAPEFRUITJUICE.jpg

Grapefruit juice might not taste as sweet, but choke it down. It’s better than orange juice. And when you drink grapefruit juice, it’s less likely to squirt in your eye.

*Tropicana Grapefruit Juice (8 fl oz)
0g total fat
90 calories

Tropicana Orange Juice (8 fl oz)
0g total fat
110 calories

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 12, 2011

United Airlines Charges Extra For “Larger” Customers

United Airlines passengers who do not meet specific size limits may be forced to shell out a bit more cash—or remain grounded, according to information posted on the company’s website. The new requirements were implemented to enhance “the comfort and well-being of all customers aboard United flights.” The website states that passengers must be able to

  • fit into a single seat in the ticketed cabin;
  • properly buckle the seatbelt using a single seatbelt extender; and
  • put the seat’s armrests down when seated.

A United customer who cannot meet the requirements will be given a few options, depending upon seating availability. If there are available seats on the purchased flight, the passenger will be relocated next to an empty seat. If no seating is available, the passenger will be required to “purchase an upgrade to a cabin with available seats that address the above-listed scenarios or change his or her ticket to the next available flight and purchase a second seat in addition to the one already purchased.” Customers who do not meet the criteria and choose not to purchase an extra seat will be barred from boarding.

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