Q1. What is the best way to lose weight (fat)?
Losing weight (or gaining weight for that matter) works like a simple balancing scale. If your weight is consistent - you are consuming the same amount of daily or weekly calories as you are burning or expending. If you want to gain or lose weight you simple want to tip the scale to either a positive (gain weight) or negative (lose weight) caloric balance. Ie. To lose weight, exercise a little more (typically aerobic type walking, light jogging, biking) and eat a little less food - especially within the calorie dense types such as fries, hamburgers, chicken wings, regular salad dressing, etc. For more specific information and Personal Fitness Consulting recommended nutritional guidelines, contact us and receive a free information package.
Q2.
At what rate should I expect to lose inches?
Well that depends on several key factors. How much cardiovascular exercise
do you do per week? How many meals do you eat per day? And more importantly, how
many calories do you eat ? How much do you weigh currently? Does you nutritional
consumption rely on mostly vegetables, carbohydrates (starches), protein (meat,
dairy products) or fats ? If you do exercise and eat right, a realistic and healthy
weight loss is 1-2 lbs per week of fat. From my experience, a weight loss of around
6-8 lbs of fat per month by combined exercise and nutrition is around 1.5 -2 inches
around the abdominal area and 1-1.5 inches off in the hip area. For more specific
advice contact us and register your name and
other information and we will send you the information you require.
Q3.
What should I be eating or drinking before and after my workouts?
Eating is a very important factor
for the performance of sports and activity. The International Journal of Sports
Nutrition suggests that eating properly can aid in improving performance in high-intensity
aerobic activities such as sprinting and spinning. Recommendations are as follows:
- 3-4 hours before a workout have a well
balanced meal.
- 45 minutes before a workout
have 75-80 grams of carbohydrate (ie. Bread slice, half power bar, 1.5 fruit)
- Drink 4-6 oz. of water or glucose drink such
as Gatorade® every 15 minutes of workout
- Replenish
16 oz. of fluid for every 1 lb. lost after your workout.
- 15 minutes after your workout have complex carbohydrates such as brown
rice, potato, pasta.
- 45 minutes after your
workout have a rich protein such as chicken, tofu, tuna fish.
- After your workout you could avoid the hassle of eating 2 times and
have a well balanced meal.
These recommendations help your exercise routine by supply your body with energy, and help your body replenish and recover the nutrients that have been depleted during exercise.
Q4.
I feel stagnate with my exercise routine. I workout in a condominium complex and
equipment is limited. Is there any way to vary my exercise routine using the same
basic exercises?
Tempo Training is one of many excellent ways
that you can change your exercise format. Instead of performing the exercise at
the usual two second up, two second down routine - try three seconds up, followed
by a pause for 2 seconds, then down for three seconds. For example, a person usually
bicep curls up for 2 seconds, then down for 2 seconds. Tempo training helps the
muscle contract for a longer period of time, therefore more stimulation and more
growth. The new format includes curling up for 3 seconds, pausing at the top for
2 second, then down slowly for three seconds. There are other ways you can change
up your routine. Personal fitness Consulting can help you receive the results
that you deserve. Please contact us now for
your free fitness Consultation.
Q5.
I can't seem to lose any fat around my stomach area. I do over 200 sit-ups a day
and still have a flabby stomach.
It is true that sit-ups or crunches work the abdominal muscle. However, an individual
can do crunches all day and quite possibly never see a noticeable difference.
The reason why you cannot see a different is the layer of subcutaneous fat that
is overtop of the abdominal muscle. Spot reduction does not work. You must reduce
the amount of body fat percentage before any noticeable difference (incheslost)
. For further information on how to reduce your body fat by weight, circuit, aerobic
training and proper nutrition - please contact
Personal Fitness Consulting.
Q6.
My lower back consistently aches. What can I do to help by back program?
Before doing anything for your back, you should consult your family physician or chiropractor to determine the severity of the 'ache'. If your doctor explains to you that your back has no degenerative or orthopedic complications, (therefore a normal or relatively healthy back) then consider these helpful hints. The best way to treat back problems is to prevent them. Watch for your seating posture. The chair you sit in should have a seat angle of 110 degrees back with a little lower lumber back support. If the chair doesn't, you can try placing a small pillow within the lower back region. Stretch your back by rolling up into a ball (arms around your knees) - hold this position for 20-40 seconds. Repeat 2-3 times. Another stretch is positioning your body on all fours and arching your back so it forms a wide 'U' shape. Hold for 20-40seconds, repeat 2-3 times. Strengthen your back should be slow but progressive. Position your body face down, laying flat. Lift your right arm and opposing left leg 6 inches off the floor and hold for 10 seconds. Switch sides hold for 10 seconds then release. Repeat this exercise 3 times total. The most important advice in regards to exercise, especially with the back is not to strain. Listen to your body, if it feels right it probably is. If there is something that doesn't feel quite right then stop the exercise immediately and leave an e mail in regards to your problem. We will reply ASAP.
Q1. I always thought that a glass of juice was healthier than a soft drink. Recently a friend suggested that juice and soft drinks are both high in sugar. Is that true and is juice still a healthier choice?
No doubt this suggestion that both soft drinks and fruit juice are high in sugar came from comparing nutrition labels. The two drinks do supply carbohydrate in the form of simple sugar. Fruit juices contain fructose, the naturally occurring sugar found in fruit while soft drinks are sweetened with sucrose, which is the combination of glucose and fructose. Both types of sugar contain about 4 calories per gram and therefore can contribute a significant amount of calories to your daily intake if consumed in large amounts. While most juices supply roughly the same number of calories as soft drinks, some fruit juices are actually higher in calories. Because fruit juice is considered natural by some, it is assumed that it is OK to consume it in unlimited amounts.
There is an advantage to drinking fruit juice. Fruit juice provides vitamins and minerals and phytochemicals (which are not necessary for health like vitamins but have many health promoting qualities). A case in point, ½ cup of orange juice will provide more than 50% of the recommended daily intake of vitamin C. Soft drinks provide water and sugar with little nutritional value. Drinking juice will help to ensure that the recommended intake of 5 - 10 servings of fruits and vegetables is met. One half cup of juice is equal to one serving size.
Having said that there are a few things to keep in mind. First, fruit juices, when consumed in unlimited amounts can contribute extra calories to your daily intake. Second, there are a variety of juices to consider as each has different things to offer. Tomato juice has lycopene and grape juice has resveratrol, both powerful disease fighters. As well juice does not have any fibre. Fibre is important in preventing constipation, controlling blood sugar, and controlling blood cholesterol.
So what is the bottom line? Both fruit juice and soft drinks can be a part of a healthy diet. It is important not to over do it and consume one kind of just at the expense of another, Juices can contribute to your goal of 5 - 10 servings per day in addition to other servings of fruits and vegetables so it’s important to include both on a daily basis.
Q2. I am very confused about all this talk around fat. What are the different types of fat in the diet and is fat something to avoid or are some better than others?
It’s no wonder that you’re confused. There has been much ado about fat in the last decade or so. This includes such statements that fat will clog your arteries, increase your cholesterol and the more popular claim that fat is the root of weight gain. The good news is that everyone needs some fat in his or her diet to survive. Fat helps to add texture and flavour to foods, it helps the body to absorb and transport certain vitamins (A, D, E, and K) and some fats are actually good for you. While there is truth to the statement that fat can lead to weight gain, this is only true if the total amount of calories that you are eating is more than what you are using. Keep in mind that this also goes for protein and carbohydrate. Fat, protein and carbohydrate will all be converted and stored as fat if you eat more calories than you use!!
Polyunsaturated: This fat is made up of two different types of fat, Omega 6s and Omega 3s. Omega 6s are found primarily in corn, sunflower, safflower, soybean and cotton seed oil. They have been shown to lower the LDL (or ‘bad’, ‘L’ is for ‘lousy’ cholesterol). With the wide use of these oils in cooking, margarine, and baking, North Americans have traditionally eaten this type of polyunsaturates at the expense of the Omega 3s. Omega 3s are found in cold water fish like salmon, mackerel, trout, herring, albacore tune and sardines. You’ll also find flaxseeds and flaxseed oil to be the primary plant source of Omega 3s but walnuts have some as well. The Omega 3s can help lower LDL cholesterol and triglycerides and therefore help to lower the risk of heart disease, as well as lower blood pressure and their anti-inflammatory properties may help arthritis.
*To help increase the amount of Omega 3 fats in the diet, the general rule is to use olive or canola oil to sauté, stir fry or make home made salad dressings while using sunflower or other oils for baking.
Monounsaturated: This fat is associated with the Mediterranean diet as it is found abundantly in olives and therefore olive oil. It can also be found in peanut, sesame and canola oil as well. Monounsaturated fats are popular in the heart health front as they help to lower LDL cholesterol without lowering the HDL (or ‘good’, ‘H’ is for ‘healthy’ cholesterol). Avocados are another food source of monounsaturated fat.
Trans fatty acids: Trans fatty acids are created when healthy unsaturated fats undergo a process called hydrogenation during food manufacturing or during frying at high temperatures. This process turns a liquid fat into more solid fat similar to saturated fat. This is done to improve the texture of foods or to preserve the shelf life of a food product. The problem with this type of fat is that, like saturated fat, it has the tendency to raise LDL or ‘bad’ cholesterol and therefore increases the risk of heart disease. The other concern in that this type of fat does not have to be listed on food labels. If you want to calculate the amount of trans fat in a product, all you have to do is take the total fat content in grams and subtract the amount of polyunsaturates, monounsaturates and saturates. The resulting number is the amount of trans fat in grams. This type of fat is found in stick margarine and some tub margarine. Always look for the wording ‘non-hydrogenated’ when buying margarine. The other place to find this fat is in partially hydrogenated oils used in cakes, crackers, cookies and other baked goods.
Saturated: This fat is well known as the culprit that raises blood cholesterol which in turn increases your risk for heart disease. This fat comes form animals and therefore found in any animal product. Beef, chicken, pork, veal etc all contains this kind of fat. As well, any product that comes from these animals contains saturated fat as well such as milk, cream, cheese, or eggs. There are some naturally occurring saturated fats found in plants such as coconut, palm and palm kernel oils that are commonly used baked goods and non-dairy creamers. These oils are used because they are relatively inexpensive and have a long shelf life. It is this kind of fat that we should cut back on in order to lower our risk of heart disease.
Q3. Are beans of any value in my diet if I want to put on lean muscle or should I focus on animal protein like fish, beef, chicken or turkey?
Most everyone could tell you that beans are famous for containing the indigestible plant starch called fibre. After all, it is fibre that has made beans famous for their gas producing ability. It may be a surprise to learn that beans are also an excellent source of protein and as you know protein is important for those who do weight training in addition to its role in normal tissue growth and repair. Protein is also necessary for general health including a strong immune system and red blood cell production. It is true that the protein in beans and vegetable protein generally is ‘incomplete’ and therefore does not contain all the essential amino acids that animal protein does. This isn’t a problem however because you can still meet your protein requirements as long as you consume ‘complementary’ amino acids throughout the day. These amino acids come from other vegetable proteins and animal proteins.
In addition to protein, beans contain a host of other nutrients and healthy things that make them, and other vegetable proteins, a vital part to your diet. Beans are an excellent source of soluble fibre which helps to lower LDL cholesterol, and control blood sugar which is beneficial for everyone, not just people with diabetes. Good blood sugar control helps to prevent peaks and valleys, which helps to control, hunger as well and provide sustained energy.
As with all complex carbohydrate containing foods, beans are a source of energy for working muscles. They also contain B-vitamins, calcium, iron, phosphorous, potassium, and zinc.
The following are some tips to help with the gas associated with beans.
- Start slowly - gradually add beans to your diet in small amounts. Start with 1/3 cup three times per week, then slowly increase as tolerated.
- Rinse canned beans well with water before using, much of the gas producing starch leaks out into the water they are stored in.
- If soaking beans to soften them before boiling, drain this water and use fresh when cooking.
- Smaller beans such as split peas, lentils tend to less gas producing.
- There are also products that help to prevent gas from being produced in the first place such as Beano™, or other which help to relieve gas after it is produced such as Phazyme™
| NUTRITIONAL CONTENT* Cooked White Pea Beans (1 cup/250ml) |
|
| Energy (calories) | 269 Kcal |
| Protein | 17 g |
| Fat | 1 g |
| Carbohydrate | 0.9 g |
| Cholesterol | 0 mg |
| Total Dietary Fibre | 13 g |
| Sodium | 4 mg |
| Potassium | 876 mg |
| Thiamin | 0.45 mg |
| Riboflavin | 0.11 mg |
| Niacin | 3.9mg |
| Pantothenic Acid | 0.47 mg |
| Vitamin B-6 | 0.24 mg |
| Folate | 259 mcg |
| Iron | 5.4 mg |
| Calcium | 138 mg |
| Phosphorous | 320 mg |
| Magnesium | 129 mg |
| Zinc | 2.1 mg |
| Copper | 0.28 mg |
* Source: Ontario White Bean Producers
Q4. I have heard many people say that milk is for children and that once someone has stopped growing they no longer have a need for milk. Is this true and is milk the only way to get calcium and other vitamins found in milk?
This is a common question. The number of answers are as numerous as the number of people asked. There’s the suggestion that milk is only for children who have a need for calcium and other nutrients because their bones are growing, and that once the bones have stopped growing the need for milk stops. As well, some have offered that drinking milk is unnatural for humans because as such, we are the only species that drinks the milk of another species. Following that line of logic, we are also the only species that cooks our food or has mastered agriculture to create new varieties of fruits and vegetables through cross breeding, i.e. most of the varieties of apples in the market place are a result of cross breeding - both are considered acceptable by everyone. Milk from various animals has been a part of human history and culture for thousands of years. With respect to milk consumption there are a lot of myths surrounding this valuable food source both in terms of its role in the diet and allergies.
A healthy diet is not based on one food or food group for that matter. It is dependent upon varied and balanced choices throughout the day. Milk and milk products are a part of that approach. Milk and milk products provide a unique assortment of nutrients as such they are one of the 4 food groups
Myth #1. Only children require milk for their growing bones.
Fact: Bones are actually living tissue. While they stop ‘growing’ as we approach adulthood; they never stop being active. Bone tissue is constantly being remodelled which simply means that it is constantly in a state of being broken down and rebuilt. This happens without us knowing it and at an average rate of every 7 years, your entire skeleton has been replaced. This constant state of reconstruction requires building materials just as renovating your home requires nails, wood and plaster. If the proper amount of materials are not provided, your bones don’t stop renovating, they keep breaking down and rebuilding. Without adequate nutrients the rebuilding aspect is impaired and your bones become thinner and less sturdy over time. Milk has the advantage of providing most of the nutrients that bones need to do this important and inevitable job.
Myth #2. It’s easy to get all the calcium and other nutrients without milk and milk products.
Fact: Milk and milk products are one of the best sources of usable calcium. There are other sources of calcium and bone related nutrients. Calcium fortified orange juice and soymilk can provide adequate amounts of calcium. An equally important and often overlooked bone nutrient is vitamin D. Only fluid milk (not cheese or yogurt) and fortified soy milks have vitamin D. To get the equivalent amount of calcium in 250ml (1 cup) of milk, you have to eat 1000ml (4 cups) of broccoli or 12 slices of whole wheat bread. As well, the calcium in vegetables and grains is not as easily absorbed as it is from milk, milk products or calcium fortified beverages.
Myth #3. When it comes to protein, nothing equals meat.
Fact: Milk and milk products contain high amounts of high quality complete protein. One cup of skim milk has 9 grams of protein, 90 calories and is fat free compared to 28 grams (1oz) of meat, which has 7 grams of protein; fat content will vary depending if it’s beef, chicken or fish. Cheese has as much protein as meat, gram for gram, both have 14 grams of protein in a 60-gram (2 oz) serving. Meat is a better source of iron and cheese is a better source of calcium, which is why it is important to get a variety of foods every day.
Myth #4. A lot of people are allergic to milk and may not know it.
Fact: True milk allergies are in fact very rare. Many people confuse an intolerance to lactose, the natural sugar found in milk, as a milk allergy. As with allergies, lactose intolerance only occurs in a few people and this doesn't mean that milk necessarily needs to be avoided. Some products like cheese and yogurt contain less lactose as milk. As well there are many lactose free milk and milk products lining the shelves of the dairy aisle in your local grocery store.
Myth #5. A beverage is a beverage is a beverage.
Fact: Milk can almost be considered a food and not a beverage. Milk is more than a simple drink. When comparing other beverages to milk, milk supplies us with calcium, vitamin and 14 other nutrients, which are not only important for bone health, but are necessary for our general health.
Q5. What is the difference between a Registered Dietitian and a Nutritionist?
The titles 'Registered Dietitian', 'Professional Dietitian', and 'Dietitian' are all protected by law. Those who have met national standards can only use these titles.
The letters RD, RDN, P.Dt., Dt.P. and R.Dt. are the legal designations for qualified Registered Dietitians in Canada.
Law does not protect the term 'Nutritionist' in all provinces, so people with different levels of training and knowledge can call themselves a 'Nutritionist'. Some qualified Dietitians may call themselves a 'Nutritionist', 'Registered Nutritionist', 'Registered Dietitian/Nutritionist', or 'Nutrition Consultant'. Look for their legal designations to be sure that you are talking to an expert.
Registered Dietitians are your trusted experts
Dietitians are uniquely trained to advise you on food, diet and nutrition. All Dietitians have a Bachelor's degree specializing in food and nutrition, and have completed an accredited post graduate internship (usually in a hospital) and/or a graduate degree. In every province, practicing Dietitians are regulated, so you can be sure that you are getting safe, creditable and ethical advice.
Q6. How can Registered Dietitians help you?
Are you interested in eating healthier? Do you have nutrition questions about a family member? If so, Registered Dietitians are the professionals for food, diet and nutrition information.
Registered Dietitians can give you the best advice on food and nutrition such as:
- What foods to eat to lower your risk of certain diseases
- Tips for eating on the run
- The best way to achieve and maintain a healthy weight
- Special eating plans for medical conditions
- What to eat when you are pregnant or planning to have a baby
- How to feed picky eaters
- When to take vitamin and mineral supplements
- How to modify your diet after surgery
- Whether or not you are getting enough of required/important nutrients
- How to read food and nutrition labels
- What foods to eat to improve your athletic performance
- How to be a healthy vegetarian
- What to believe in the media or on the Internet
- And more!
