Words From the Wise

We had a great call Sunday night!  Thank you Steve, for broadening our understanding of nutrition on fitness.  We all learned something we didn't know before.  Here are Melissa and Julia's notes from what he shared:

• WEIGH IN your meals: Food scales are inexpensive...Steve says get one/worth weighing food!
• WEIGH IN DAILY: and only in the morning (after relieving the digestive tracts) because that is your true weight.

• MAGIC FILLER: Apple Fiber powder at health food store add in with shakes when real hungry

• EAT LIKE A HORSE (graze), not a bear (gorge): every 3 hrs helps you feel full.
  

• BEDTIME RULE: No simple carbs...protein shake instead of fruit or cereal
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• WHITE only in MEAT, not in grains! White fish best for losing weight- Orange Roughy is easiest to eat, just add garlic and lemon pepper

• CUT the ADDITIVES: Natural peanut butter has no sugar.  Check the ingredients label.

• GO for GREEN (carrots are like candy): green beans, broccoli, celery, spinach.  Balsamic vinegar on salad only.

• EASY SNACK: Carbrite protein bar amazon.com yummy flavors: toasted coconut, cookie dough, peanut butter, and more

• SUPPLIMENT DAILY: at least a Multi-vitamin and Vitamin C

• WHAT KIND OF CALORIE?: Focus on nutrition (high protein, high fiber, low sugar, low carbs, low sodium) more than total calories

• DRINK AWAY THE WEIGHT: One gallon of water a day (applicable to all sizes)?  To add flavor, mix in 3 teaspoons Stevia and 1/4 cup of lime juice. 

• DON'T OVERWORK YOUR WORKOUT: Aim for 134-139 heart rate range. Only 30-40 minutes of cardio a day (3-4 days/wk) makes a huge difference if you continually watch your heart rate...buy a heart rate belt, it's worth it!  In many cases, high impact classes do more to hold on to fat than simply walking. 

• BURN the FAT, not your FOOD: Low impact measuring heart rate is where body burns more fat. DO NOT go above 140 because you lose carbohydrates, not fat.  You can actually program your body to hang onto the fat because it fears there won't be enough for the next work out if you work too hard.

• MUSCLE MATTERS: Gain lean mass (muscle).  It burns way more calories, even at rest...1lb lean mass burns extra 100/200 cal.
• LIFT THE WEIGHTS TO DROP THE WEIGHT:  Resistance exercise 3/4 times a week, lifting weights, you won't get big and bulky unless you go super heavy.

• Core Performance online site: Free exercises to help maintain lean mass
• CONFUSION IS GOOD: Change your cardio-type weekly.  For example, jump rope one week, do elliptical the next, bike the third week, and walk the last.  The body can't get comfortable, so it keeps burning to keep up.

The question is, what one new insight are you going to incorporate into your life for the next seven days?  Let's talk again next Sunday, but plan on an hour so you'll have time to ask and hear all the questions and answers you want.  Love you!