A Nutrition RevolutionWe must arm ourselves with information and demand, A Nutrition Revolution! A personal diet analysis is where a dietitian or nutritionist evaluates the daily diet of an individual to determine its healthfulness. Elizabeth teaches nutrition and wellness and maintains a private nutrition consulting practice, where she counsels individual clients about their diet. As a trusted source for comprehensible and up-to-date nutrition information, Elizabeth is dedicated to increasing consumer awareness about nutrition. We need food to survive and for our body to function properly, but that’s ok because food is really enjoyable!
It is no coincidence that the leading country in nutritional research is also the most overweight: the USA.
What your body needs to function properly is the opposite of these man-made foods, a variety of natural foods that have NOT been tampered with by man, and which we have evolved to eat.
It’s also worth noting that as exercise levels increase the rules change slightly so that starchy carbohydrates can be increased, but we would recommend speaking to a personal trainer about this. The success of the Atkins diet has led some people to believe that a diet high in protein and fat can help with weight loss. The moral of the story is that we need carbohydrates; they are the body’s preferred source of glycogen (blood sugar) and play a vital role in a healthy nutrition plan, especially if you are exercising regularly. When you have a large meal, or many courses at a single seating, it is very likely that the excess food taken in will be stored as fat. All of these beverages make you dehydrated; after having any of them, you will be thirstier than before! A variety of different fruits and vegetables will give you a balance of vitamins, minerals and slow-burning carbohydrates.
Commonly found in oily fish, these essential fatty acids help maintain joint health by balancing inflammatory processes, reducing the predisposition of the blood to clot as well as improving co-ordination. After a good quality workout, your muscles and liver (the fuel tank) become more efficient at refuelling. Low GI foods also use more energy to break down, so provide metabolic bursts where you are using calories.
Flexibility is the basis of all mobility; movement and proper motive function are only possible if the connective tissue and muscles are flexible.
When subjected to long periods of inactivity, your muscles are not needed, and so weaken and shorten.
Dynamic stretching: Rhythmical repetitive movements take the joint and its associated muscles through to a full or near full stretch. Static stretching: The most popular type of stretching, this involves holding the muscle at full stretch to encourage lengthening and re-alignment.
A static stretch should be held at the point where you can feel the stretch with a little discomfort. Apart from static stretching, other methods of stretching include ballistic, dynamic and PNF (proprioceptive neuromuscular facilitation) stretching, each of which is best done under instruction from a qualified fitness instructor or sports coach. Just like a rubber band, your muscles and connective tissue are much more elastic when warm. Therefore stretching will be much more effective and safer when you are fully warmed up. Resistance or strength training is an absolutely vital part of any fitness programme, bringing many health related benefits. Resistance training is a type of exercise where the muscles apply force to an external resistance. The huge  benefits of resistance training are totally within your reach and can take less than one hour a week to achieve. It does NOT take ages to get results Study after study has shown that high quality workouts lasting just 20 minutes and performed 2 times a week can bring substantial improvements in your strength, muscle tone and bone density. As we age our bones become more brittle and porous, but weight training helps reverse this process and makes the bones adapt to stimulus. To  lose weight you must take in slightly less energy (food) than you expend (exercise + metabolic rate). Many people believe that exercise has to be hard and grueling to be effective, but moderate exercise for 20 minutes 5 times a week will give you excellent health related fitness and give your heart a long and healthy life.
The after-burn from intense cardio-vascular exercise makes you use calories long after you workout has finished. Your heart and lungs have a big influence on your metabolic rate, which defines how much energy you use during the day. If you feel particularly clear headed, energetic and positive after a session then this is the release of endorphins. Stay aerobically fit and you are 6 times less likely to die prematurely from clogged arteries, heart attack and stroke. One of the most prominent theories popularized by the media in the 1980s was that you burn the most fat by exercising at low intensity levels. If you refer to the section on Energy Systems you will see that the highest  percentage of fat is used by the oxygen system, which operates up to 60% of maximum.
A shorter high intensity workout will also be much more time effective while putting you under more overload so making you fitter more quickly. If you are training on your own and are unsure of what level you are working, there is a simple scale that will tell you. Don’t over think it – just get your kit on, step out the door, and see what happens! Unlike a car, we can’t go fast straight away but require a number of minutes to reach the desired level. A warm-up usually takes the form of some gentle exercise that gradually increases in intensity. Prevents unnecessary stress and fatigue being placed on your muscles, heart and lungs, which can occur if you exercise strenuously without a warm-up.
To make your warm-up effective, you need to do movements that increase your heart rate and breathing, and slightly increase the temperature of your muscles. If you’re exercising for general fitness, allow 5 to 10 minutes for your pre-exercise warm-up (or slightly longer in cold weather). To begin your warm-up, do 5 minutes of light (low intensity) physical activity such as walking, jogging on the spot or on a trampoline, or cycling.
Any stretching is best performed after your muscles are warm, so only stretch after your general warm-up.
Another component of stretching during a warm-up is ‘static stretching’, where a muscle is gently stretched and held in the stretched position for 10-30 seconds. The practice of cooling down after exercise means slowing down your level of activity gradually. You may see conflicting advice as to whether cooling down prevents post-exercise muscle soreness, also known as delayed-onset muscle soreness (DOMS), which tends to occur after doing unfamiliar exercise or working at a harder level than usual. For an effective cool-down, perform low intensity exercise for a minimum of 5 to 10 minutes and follow this with a stretching routine.
Gradually slowing down the pace and exertion of your activity over several minutes can seem a natural progression, as well as fulfilling the need to include a cool-down period at the end of your exercise. Another option is to jog, walk briskly or cycle for a few minutes after your exercise, making sure that this activity is lower in intensity than the exercise you have just performed. The best time to stretch is during your cool-down, as at this time your muscles are still warm and most likely to respond favourably, and there is a low risk of injury.
When working with a Diets Don’t Work Personal Trainer we will always ensure you do a full warm-up, cool down and stretch in every session. Understanding how your body works is vital if you want to improve its performance and  shape. The engine is your heart and lungs, which work all day every day supplying energy to your muscles, brain, all your vital organs and generally allowing you to run, smile, think, or anything you might be doing at this particular moment. Your body is the result of millions of years of design and evolution, and like a futuristic hybrid car, you use three different energy systems, each with its own fuel. Intensity: The creative phosphate energy system is dominant from 95-100 % of maximum effort.
By understanding the three different energy systems we can begin to work out what sort of training we should do for a particular sport.
Part of the Healthy Top Ten Poster Series, Good Nutrition At a Glance provides 10 actionable tips for improving general nutrition. Q: I am a college student and I often buy something from the vending machine when I get hungry in between classes. Q: I know eating enough protein is important, but what are the best sources to consume early in the day? Eating five times daily, as most know we should, is difficult if you also want to eat cleanly by limiting artificial and processed ingredients.
The lettuce and vegetable ingredients in salads are low in fat, it is the salad dressing and the garnishes that you have to look out for. I thought I would lose weight by switching from butter to olive oil but nothing is happening, what do you suggest? Fats and oils are high in calories; in fact they are the most concentrated source of energy in the diet. Many of us have heard about the benefits of dietary fibre, but likely arena€™t getting enough of it, and may not even be sure why we need it! As we become a more health conscious community, we begin to hear more about the benefits of healthy foods, and more specifically about the importance of including certain vitamins and minerals in your diet, such as antioxidants. The battle to maintain a healthier lifestyle coupled with an attempt to be more socially responsible has led many people to search for alternative low-fat protein sources which are also organic. The role of nutrition is to fuel the body with the correct nutrients it requires so that it can attain growth and repair & manage itself following daily activities. Good nutrition is vital when it comes to achieving optimal performance and should be tailor-made to the individual to get the results they want whether they are sport specific, fat loss, muscle building, fitness or maintenance.
This would involve the individual entering his or her daily food intake into the computer and allowing it to do the diet analysis.
Adhering to a programme that considers both exercise and nutrition can produce great results.

Food also provides the right elements to keep our immune, hormonal and other protective systems working properly, keeping us in balance, safe from viruses and infection. This is closely linked to the high amount of processed and starchy carbohydrates, fatty, salty, high-energy foods that make up the diet of many Americans. Your body cannot use many elements of these processed foods and some of them are very damaging in the long term. The most important message is to try, wherever possible and practical, to substitute processed fatty foods for natural ones.
You can train your taste buds easily to like new foods even if at first you may not be too keen. We all need to have fun so a good rule of thumb is to eat whole foods and a balanced combination of food groups for most of the time (80%) and then you can relax and have the chocolate cake you’re craving for the other 20% of the time. In practical terms this means that muscles and joints  inflamed in training are soothed, the learning of new exercises, balance and co- ordination are improved and the blood will flow more easily through your arteries. The bad cholesterol  that clogs up the arteries is known as LDL (low density lippoproteins). Foods that have low GI values release sugar into the blood slowly over a long period, providing constant energy through the day, meaning that hunger pangs are less likely to strike. When  foods with a high GI release their sugars quickly your body reacts by producing lots of insulin, a chemical messenger which tells the body where to take them. A good example is watermelon (GI=103) and chocolate (GI=50): If you adhere to the GI index then you might conclude that chocolate is healthier than watermelon.
You should be aiming to eat foods from 0-55 wherever possible (the ones highlighted in red). Just keep it natural, eat small meals often, have lots of variety, and you will be feeling fit and healthy in no time at all. Joint mobility and flexibility are some of the most under-rated aspects of health, fitness and well being. It also conditions the connective tissue (ligaments and tendons) and sustains full range of movement in the joint. Muscle growth is largely dependent on the male growth hormone testosterone,  so men are much more likely to bulk up.
Increased muscle tone improves speed, co-ordination and agility, with training institutes around the world using resistance work to get the best speed, power and agility out of their athletes. By using good technique and the right number of sets and reps you will get results in no time at all. Many magazines and articles lead you to believe that if you do 100 sit-ups a day you will have a flat tummy. If you refer to the section on Energy Systems you will see that when we operate at 60% or below we are using the oxygen system. If this deficit is too much your body will go into emergency mode to keep going by using alternative fuel sources, keeping fat for the very end.
Aerobics and cardio-vascular exercise (running, cycling and swimming type activities) are all about looking after your heart and lungs, as well as improving your energy levels and stamina. After a good quality workout your metabolism  remains high for up to 16 hours afterwards, as your body replenishes its oxygen and fuel stores.
One study by a leading American university showed that a 22% increase in fitness resulted in a 70% increase in decisionmaking skill and mental alertness. So to an extent  this statement is true; exercising slowly will burn a higher percentage of fat, which is fine if you have 5 hours a day to jog slowly.
For some beginners a steady walk is enough to reach 60% of maximum effort (the minimum amount required for health and fitness gains).Your Personal Trainer will find your level and progress you from there. This is because your body is unsure if the increased demand for oxygen comes from an emergency, so it revs everything up just in case.
If you are exercising at a higher level than for general fitness, or have a particular sporting goal in mind, you may need a longer warm-up, and one that is designed specifically for your sport. Pump your arms or make large but controlled circular movements with your arms to help warm the muscles of your upper body.
This will allow you to simulate at low intensity the movements you are about to perform at higher intensity during your chosen activity. However, even if cooling down doesn’t prevent DOMS, the other benefits of cooling down mean that you should always make it a part of your exercise session. Stretching helps to relax your muscles and restore them to their resting length and improve flexibility (the range of movement about your joints).
How we use and store fuel defines our body shape and efficiency – an easy way to understand this is to compare our bodies to a car.
The dominant energy system, the fuel used, how long it lasts and its waste product has huge implications on how we train to get fitter and the sort of training that we should do to burn fat. When exercise is moderate and continues for a long time we use oxygen, fat and glycogen (blood sugar usually made from carbohydrate) to make energy. This is our middle energy system, delivering a fast supply of energy for more intense exercise. Rowing, for example, is high intensity and the lactate system is dominant (energy system number 2). The oxygen system is the only one that uses fat, so training that best targets this system will be the most effective in fat burning. And the best way to get the nutrition you need is to eat a variety of nutrient-packed foods every day. I USE A 4X6 FILE CARD, EACH CARD IS FOLDED IN HALF GIVING ME FOUR DAYS PER CARD (FRONT AND BACK). But not as many realize how integral getting enough quality H2O is to a successful weight loss plan. Did you know that every day cellular reactions in our bodies normally generate highly reactive compounds called free radicals?
Fats provide more than twice the number of calories per gram than carbohydrates or proteins.
Studies have shown that a diet high in fibre helps to reduce the risk of digestive and bowel diseases, stabilize blood glucose levels and lower cholesterol, and even aid in weight loss. It provides you with vital energy that is required to jump start your metabolism after the long night of fasting. If you prepare your food at home you have control over what you are getting, but if you eat out frequently you cannot be sure about what you are eating.
In other instances I come across those that are eating well but not equally balancing their training, stress levels, sleep patterns etc. An individual may have health concerns or problems such as attention-deficit hyperactivity disorder (ADHD), obesity, diabetes and Crohn’s disease. The diet could then be modified and re-entered until the right nutritional content was reached. If you just focus on eating, or on just exercise, you are missing half of the equation and success will be more difficult.
As your training progresses and your eating improves you will suss out where your particular balance lies.
Notice the low percentage of starchy processed carbohydrates and the higher level of vegetables and fruit. So don’t cut it out altogether, just try to ensure that you have enough of the healthy polyunsaturated and monounsaturated fats. Not only does a low carb diet omit foods with essential minerals and vitamins, excess protein is converted into amino acid, which places a great strain on the kidneys.
Eating in this way will also encourage peaks and troughs in your blood sugar levels, making you tired and hungry. We are made largely of water, so any lack of the stuff of life has a dramatic effect on you.
Potassium is required by the body to function optimally, but sodium can be damaging to your health.
They also are a good source of fibre; green leafy vegetables are particularly good for you.
The good  cholesterol that helps remove fatty deposits from the arteries is known as HDL (high density lipoproteins).
High GI value foods, in contrast, flood the body with sugar fast, but the effect wears off just as quickly, meaning you get hungry again.
Over time, your pancreas (this makes all the insulin needed to deal with all that glycogen) gets worn out, you become insulin resistant and will have a high chance of getting diabetes.
What it actually means is that a watermelon releases the glucose it has relatively quickly, but as it is mainly water, there is not that much total glucose. This means that they will cause less of an insulin response so you will store less fat while maintaining fat metabolisim. It’s interesting how much we take this for granted, until an injury or the onset of a restrictive condition like arthritis sets in.
This contraction is more efficient if the muscles can lengthen beforehand, and if the opposing muscles are able to relax totally. If you see an elderly person shuffling along the street, this is probably because of shortened weakened hamstrings (found on the back of the upper leg).
Your body weight is also an invaluable tool which can provide an almost infinite variety of strength training exercises. In women, exercising in the correct range will enhance muscle tone, giving a firmer more shapely figure. The body works as a whole system, and only by addressing the whole system (nutrition, lean muscle mass, energy output, metabolism) will improvements come. This uses blood sugar and fat, so by weight training you have more toned muscles, which use the oxygen energy system, which burns fat all day every day! The younger you start the better, but even at the age of 90 resistance training can give dramatic improvements in bone density.
Weights also improve the way your brain communicates with your muscles, making you more co-ordinated. All our training is aimed at  making  your life better or easier – whether lifting, shopping, playing football, or fixing the sink, functional strength translates into all aspects of your life.

Your heart is a muscle (albeit a very specialized one) and like all muscles it responds and adapts to overload and stimuli by growing stronger and healthier. These are naturally occurring hormones which enhance feelings of positivity and well being. While resistance training  makes your muscles more effective at using fat and toned muscles will push up your metabolism, during moderate to high intensity aerobic exercise you use up to 10 times as much fat than when at rest.
However, a higher intensity  workout will always burn more total fat; not only do you have to add after-burn, but a higher number of calories from fat will be used.
The body needs overload to progress, but this only means doing more than you are habitually used to. When you transition from nose to mouth breathing and can only talk in short sentences, you are at about 60% – right where you need to be. This means commencing your exercise session at an easy level and increasing the intensity gradually.
For those technically orientated athletes a good guide is to gradually increase exercise up to double resting heart rate.
Typical examples include steady jogging, cycling or swimming before progressing to a faster speed. Stretching during a warm-up can include some slow, controlled circling movements for key joints, such as shoulder rolls, but the stretches should not be forced or done at a speed that may stretch the joint, muscles and tendons beyond their normal length. Studies comparing a warm-up that includes static stretching with a warm-up that does not include static stretching have shown that pre-exercise static stretching improves flexibility, but its effect on injury prevention remains unclear. The Diets Don’t Work Method taps in to this knowledge and leverages it for maximum success.
There’s no waste produced by this energy system (except heat) so it provides an indefinite supply of energy so long as we replenish it with food. Higher intensity means however there is a compromise; it only lasts for 30 seconds up to 2 minutes. As this only lasts for 2 minutes at best, targeted training should involve intervals close to the anaerobic threshold, working at the highest intensity that can be maintained for around 2 minutes.
It’s important to note that this does not mean exercising solely at or below 60% of maximum, but that exercise that raises the BMR (basal metabolic rate) outside of training (at rest) also becomes important. Getting Started… The ultimate goal should be eating well-balanced daily meals we can call breakfast, morning snack, lunch, afternoon snack, and supper.
Free radicals seek out electrons, which are present in high concentrations in cell membranes and DNA.
One tablespoon of butter has approximately 100 calories and one tablespoon of olive oil has approximately 120 calories. I speak to an extremely large amount of people in my line of work as a Personal Trainer, who all tell me they have tried everything to attain their goal yet are still unsuccessful… or they have come to the stage where they have hit a plateau (brick wall). These fats are very stable and are difficult for us to break down and use, thus we are very likely to store them. The best fuel for a healthy balanced body is the opposite of these processed foods: whole foods. None of us are perfect and even Personal Trainers lapse from time to time, but even one small change in your diet (switching from white to whole grain bread for instance) can make you feel and look better. But a bit of peer pressure, some interesting side effects, and at the age of 20 you can’t get enough of the stuff!
So traditional advice that we should have grains, pasta and potatoes should be followed with caution. Celebrity New Zealand rugby player Jonah Lomu  suffered kidney failure after years of heavy training on a high protein diet. Tiredness, lethargy, loss of concentration and poor performance can all be attributed to a lack of water. This is because it causes a hardening of the arteries, increasing blood pressure and putting a strain on the heart. The protein will aid in recovery and muscle rebuilding, the carbohydrate will fuel and increase the metabolic rate, fats give you a healthy balance and maintains proper bodily function.
This is why a candy bar often seems such a good idea when we are starving, yet rarely satisfies.
The chocolate releases its glucose less quickly, but being calorie rich, it has much more of it and so the release goes on for longer. The glycemic load (GL) is a relatively new way to assess the impact of carbohydrate consumption that takes the glycemic index into account, but gives a fuller picture than the glycaemic index alone does. Only then do we learn to really appreciate the freedom and mobility that healthy joints and muscles offer. It is better to keep most of your static stretching for after your exercise session, as part of your cool-down. The body burns fat from all over, so the right programme will make you lose fat everywhere! They similarly improve the fast twitch fibres that you use when reacting quickly, which is the key to good reflexes.
This has a tremendous impact on your overall well-being and also reduces the risk of an injury at work or at play by up to 30%. These endorphins are more powerful than any man made drug in the control of stress and depression. So although a low intensity session will burn a high percentage of fat, it’s a high percentage from a low total of calories used. The less fit you are, the faster the gains will come and lower levels of intensity will still take you into overload. If you were to start exercising at a strenuous level without a warm-up, your body would be ill-prepared for the higher demands being made of it, which may cause injury and would make you fatigue quickly. Warming up for these intense events should also include short 10-20 second bouts of maximal effort towards the end of the warm up. This may then be followed by some sport-specific movements and activities, such as a few minutes of easy catching practice for cricketers or baseball players, going through the motion of bowling a ball for lawn bowlers, shoulder rolls or side-stepping and slow-paced practice hits for tennis players. Basically we use  this one for fast powerful movements, like jumping out of the path of an oncoming train.
This will then train the lactate system, improve tolerance to lactic acid (the waste product) and make you better at rowing.
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THUS KEEPINGA  A RUNNING LOG AND SUBTOTALING THE CALORIES, FAT & PROTEIN AS I CONSUME THEM. The software costs anywhere from $2 each month (online) to $800 for the software dietitians use.
Starchy carbohydrates like breads, biscuits, pasta, and potatoes also trigger the release of insulin which in turn enables the storage of energy as fat, while preventing the body from breaking down existing fat.
In just the same way if you try to maintain the principles of the whole food diet, you will soon find that burgers and cream are not as tasty as you remembered.
This has many benefits: you will now have a more regular blood sugar level through the day, feeling more energetic and less inclined to crave sweets. Try to drink 7-8 glasses a day, remembering to take small sips often; you can actually only assimilate a small amount of water into the body at a time.
If your wine is a compulsory de-stresser try to alternate it with a glass of water per glass of wine;  alternating drinking days with abstinence days is also a good way of moderating  yourself. This in turn leads to an increased risk of heart disease, strokes and reduced quality of life as you get older. Exercising regularly and vigorously reduces your level of LDL, reducing your risk of heart problems later in life. Thus when you return to eating normally you will almost certainly go into surplus, and get fat. This means that after a good CV session you will continue burning fat for a good while afterwards.
However, once you get a bit fitter, this high intensity CV will make you improve very quickly and will also provide all the associated benefits, just in larger doses. The fuel used for this is creatine phosphate, which we keep in our muscles ready for immediate use.
By building lean muscle you raise BMR not just in training but also during periods of inactivity. Obviously, gardens are not an option for everyone, but do not discount the potential of a porch, deck, or well-lit windowsill. You will also get metabolic bursts, as every time you eat you use energy (fuel system 3, burning oxygen and FAT!). It doesn’t tell you how much of that carbohydrate is in a serving of a particular food. This also has the dangerous side effect of weakening the heart (a muscle), which is why anorexia can lead to heart failure, as in  the sad death of singer Karen Carpenter. Although  this  fuel gives us a big burst of power, we can only store a small amount, enough in fact for just 10 seconds or so.
It is in these periods that the oxygen system is dominant so you will be targeting this system all the time.
You need to know both bits of information to understand a food’s effect on blood sugar. This in turn will begin to affect posture which can lead to injury, a bad back, hunched shoulders and a drop in functional fitness.
When your diet ends and you return to eating  normally, the problem now is that as your lean muscle mass is less you need less calories per day, going back  to your normal diet means you will be running on a surplus. If you do this and include your new knowledge about the glycaemic index, you are well on the road to a healthier, slimmer you. By resistance training you ensure your muscles get stronger, pushing up the all important metabolic rate. A GL of 20 or more is high, a GL of 11 to 19 inclusive is medium, and a GL of 10 or less is low.

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