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Cheat Meals – Can we make them work for us ??

The Best Ways to Cheat
Christopher R. Mohr,
PhD, RD


www.mealplans101.com

Don’t get too excited, guys and women, I’m talking
about cheating on your diet, not your significant other. After
all, I’m a dietitian, not a private eye. The truth is that
even if you’re committed to a healthy lifestyle (you know,
you eat well, exercise regularly, rarely overindulge), temptation
is still everywhere. If you’re not careful, one loving look
from a juicy burger (with bacon, mayo and cheddar) across the room
could be the end of you. An innocent night out for hot wings and
beer may result in your being a “bad boy” (especially
if somebody catches you in the act).

As a dietitian, I’m here to tell you it’s okay to cheat
on rare occasion (ladies, you didn’t hear it here). But if
you’re gonna’ give in to fat and carbohydrate overload,
why not choose foods that can actually serve you? I call these
the “best” of the “worst”—the top
10 foods you can eat and still like yourself in the morning.

Before launching into the list, let’s point out the obvious;
some foods are better than others. Nutrient dense foods should
comprise a majority of your diet. But I’m not saying you
should live a life of deprivation either. Sometimes splurging on
something “bad” is good. After you indulge, however,
hop right back on the bandwagon.

The Top 10 Best of the Worst

Next time you’re glued to Monday Night Football, consider
splurging on some of these foods—bad, but not so bad for
you, they can’t be good too:

Food
Baked chips and guacamole

Why
Avocado (the green in guacamole) is a loaded with antioxidants,
such as vitamin E and glutathione, which are both good for the
heart and immune system and lutein, which is important for the
eyes. Avocado is also a great source of heart healthy fats, to
keep those lipids under wrap.

Food
Mixed nuts

Why

Squirrels aren’t stupid; nuts are excellent sources of B-vitamins, which
are important in maintaining energy levels. They’re also great sources
of vitamin E and low in saturated fat, making your heart happy.

Food

Pizza

Why

Opt for meat-free; pepperoni and sausage offer little in the nutrient department.
Instead add a veggie topping or order it plain. The tomato sauce in pizza offers
a hefty dose of lycopene, an important nutrient for prostate health. The added
vegetables will add beta-carotene and vitamin C, among others, to fight free
radicals, which promote aging.

Food

Hamburger

Why

You’re out with the guys and they insist on stopping at the local BBQ
joint. While this might sound appealing, give the plain hamburger a try. Have
it without mayonnaise or butter. Taste the burger for a change. It won’t
kill you. Literally! This will keep the fat lower, and provide just as many
muscle building nutrients like protein and iron.

Food
Sweet potato fries

Why

If you insist on fries, give the sweet potato fries a chance. Rather than solely
adding fat to your diet, like normal fries, the orange shoe strings will at
least provide a good dose of beta-carotene.

Food

Dark beer

Why

Forget about “tastes great” and “less filling.” Preliminary
studies show dark beer may offer more “free radical fighting” flavonoids
than light beer, which may help fight blood clots. But if you need to be rolled
out of the bar or peeled off the “porcelain king” you’ve
negated any benefit. Drink in moderation, dude.

Food

Dark chocolate covered strawberries

Why

Dark chocolate is high in a compound called phenols, that may help prevent “bad
cholesterol” from forming plaque in your arteries. (Hey, it’s never
too early or too late to protect your heart). Add the benefit of strawberries,
a great source of vitamins C and A, and dessert never sounded so good. Let’s
not leave out that most women find these foods romantic, so your heart may
not be the only thing that benefits.

Food

Snickers Almond Bar

Why

Quiz: It’s the middle of the day; you’re starving at your desk
and can’t concentrate. What do you do? Reach for a Snickers Almond Bar;
the almonds provide some heart healthy fats and are high in B-vitamins. This
version is lower in total fat and saturated fat than the “regular” Snickers
too. And even if you think you’re king, don’t go for King Size.
That’s a surefire way to find yourself the court jester.

Food

Berry pie

Why

Unfortunately carrot cake doesn’t count as a vegetable, so instead order
berry pie for dessert. Berries have some of the highest antioxidant levels
of any fruit or vegetable and have even been shown to contain compounds that
help prevent Alzheimers; the darker the berry, the higher dose of nutrients,
so blueberry or blackberry pie would be great options. Skip the a la mode and
leave some crust behind; they’re loaded with saturated fat.

Food

Shortening

Why

You’re alone on a Friday night; you’re wife does all the cooking
and she’s out of town. Shortening is great if you want something quick
and easy; spoon it right out of the container and you’ll go immediately
to saturated and trans-fat heaven, where your arteries are so clogged, Draino
wouldn’t do the trick. Alright, I got carried away. Please don’t
eat shortening by the spoonful as it lacks anything that could be construed
as healthy.

The Worst of the Best

If these formerly questionable foods can be good for you, can “good
foods” be not so healthy? You bet. Three, in particular,
will pack weight on faster than prey fattens a bear preparing to
hibernate. Avoid, if you can:

Salad, which by itself is great. But loaded with bacon bits, cheese,
butter soaked croutons and creamy dressing? Deadly. Instead, load
it up with fresh veggies and lowfat dressing and go crazy.

Rice cakes. Once a dieters dream, rice cakes have gone the way
of the eight-track, since they offer zero nutrients and will blow
your blood sugar through the roof. Besides they taste like cardboard
and who wants to eat that?

Low-carb hot wings (yes, I have seen these advertised). Guess
what? Wings never had carbs, they’re a saturated fat nightmare.
They’re also loaded with calories, so skip ‘em. Chew
on your wife instead.

Well, there you have it. The best of the worst, and the worst of
the best. Follow these guidelines and nobody can ever call you
a cheater again.

About the Author:

Dr. Chris Mohr RD, PhD is
a health nutrition consultant to a number of media outlets
and corporations including Discovery Health Channel, Clif Bar,
Waterfront Media, and Fit Fuel. He has authored and co-authored
several textbooks and textbook chapters, including consulting
with LL Cool J on “LL Cool J’s Platinum Workout” (Rodale
Press, 2006). He is also co-creator
of Meal Plans 101 nutrition software. For more information on how
you can utilize Chris’s expertise go to www.mealplans101.com

 

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Choosing an Effective Fitness Program

Tips to Choose an Effective Program
By Dan Patterson

These days there are literally hundreds of programs out there that
promise to help you lose weight or gain muscle that it’s almost
impossible to choose one. This has created a huge problem of people
trying a program for about a week, and then jumping to another one for
a week, and then jumping to another one … you get the idea. Honestly,
if you’re doing this then you’re very unlikely to get many results.

First
of all, we have to realize that a lot of the ‘programs’ out there are
not very good. So before you start to follow any given program, make
sure it’s a good one. Here are a few things to look for to determine if
the program you’re considering is worth trying out:

1- Is it too strict?
In order for a program to be effective for you there has to be some
degree of flexibility. There is no such this as a “one-size-fits-all”
fitness program. Programs that are too strict are trying to make
everyone fit the same mold – a goal that just isn’t realistic.

2- Does it focus on the basics?
A good program will focus on the old tried and proven methods for
either losing weight and/or gaining muscle. If it starts with something
like “The new revolutionary way to gain muscle (or something else) in a
week or less!” there is a good chance that it’s mostly hype. Feel free
to check it out, just watch out for too much hype and not enough real
information.

3- Does it have a good nutrition program?
If the program claims to be a complete program but doesn’t give you
good suggestions on nutrition, then it isn’t a complete program. Refer
to point number 2 for this one as well.

4- Is it appropriate for your body type?
If you’re a high ectomorph, don’t do the same training program that a
high mesomorph or endomorph is doing. You have to train appropriately
for your body type to really get good results. This is a constant
problem with programs found in many of the muscle magazines. This is a
similar problem to tip number 1 of trying to fit everyone into the same
program. Not everyone will gain muscle the same way.

There
are other things we could add to this list, but I think that these
three basically sum it up. You also have to realize that in order for
any program to be effective, it has to have time to be effective.
Jumping from program to program won’t get you anywhere. Yes, you do
need to change up what you’re doing from time to time, but a good
fitness program will have this worked into the program as well.

Take
some good time when choosing a program to follow. Decide on what your
overall goal is and then research some programs before you just jump
into one. This will help you have a better chance of success.

About the Author:
Dan Patterson is an editor for BodyFitnessInfo.com, a free information
site with tips and information to help people lose weight and gain muscle. Our main goal is to help people achieve lifetime fitness.

Article Source: http://EzineArticles.com/?expert=Dan_Patterson

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Free Weights vs. Exercise Machines…

I found this article and thought it was a very interesting and true. I am not a person who likes the machines, I find that I get a better workout with free weights and by doing free weights, I am not just working one body part, but usually 2 or more! Can’t beat that!

Free Weights Vs. Exercise Machines
 by: Aaron Potts

Anyone who has ever been in a gym before is familiar with the
gleaming banks of shiny exercise machines. Coming in all shapes and
sizes, they are usually cause for the newcomer to the gym to pause and
ask, “What IS all of that stuff?”

Well, according to the price that the gym paid for any one
piece of that equipment, I certainly hope that it not only stimulates
your muscles, but also cooks your breakfast, washes your car, and
brings the kids home from soccer practice! Now the question becomes
whether or not those machines were worth the price, or if you’d be
better off doing a home aerobics video with a can of soup in each
hand….

Personally, I would advise you to get the low-sodium version of
the soup, serve it up alongside a tomato sandwich, and then go buy
yourself some free weights. Yes, that is just my opinion, but it does
come with some scientific reasoning behind it.

Natural movement vs. Controlled movement

One of the things that you need to remember is that when you are
exercising, you are training for LIFE. You may spend an hour a day at
the gym, but that still leaves 23 other hours for your muscles to
function without the aid of that fancy equipment.

Whenever you do any given exercise, the movement of your body
during that exercise is called the Range of Motion. The greater and
more difficult the Range of Motion, the more effective the exercise is,
because your body has to work harder to perform that movement.

Let’s take a classic dumbbell bicep curl for our case study.
If you aren’t familiar with the movement, it is basically performed by
standing up straight with your palms facing forward, and a pair of
dumbbells held down at your sides. You concentrically contract your
biceps (also known as flexing your elbow) to bring the dumbbells up to
approximately shoulder level, and then repeat the movement for a
prescribed number of repetitions.

Let’s take that same muscle movement and do it using a bicep
curl machine. You sit down, brace your upper arms on a pad, grasp 2
handles that are in front of you, and do that same fancy elbow flexing
movement to move the handles in an upward motion. Pretty easy stuff so
far, right?

Now let’s examine the muscles that are used in this motion.
Wait – I thought we were concentrically contracting the biceps? That is
correct, and if you are using the bicep curl machine, that is pretty
much ALL you are doing. For one, you are sitting down. You know, like
you did all day at work, and then in your car on the way to the gym.
Then, your upper arms are braced on a nice soft pad to keep your upper
body stable while you pull the handles upwards. The machine has
effectively limited the muscles used in this exercise to the biceps, as
well as the muscles in your forearms and fingers as you grip the
handles.

Let us now sidestep over to the weight room where the
dumbbells are kept, and once again get in the start position for a
standing bicep curl with the dumbbells. Notice the term “standing”. You
know, like you DIDN’T do all day at work, and hopefully also did not do
in your car on the way to the gym. So before we even start the
exercise, we are using more muscles than we did on the machine – namely
the leg muscles.

Now let’s pick up a 10 lb dumbbell in each hand. We’ve just
added 20 lbs to our body weight. What is keeping us from losing our
center of balance and falling clean over? The abdominal muscles and the
muscles of the lower back and spine. Now we are using our legs, our
abs, and our back. Flex those elbows and start to raise the dumbbells.
Now our center of gravity has become a fluid state, and our legs, back,
and abs all have to constantly compensate to maintain posture. Oh, and
the biceps are also in on the action by this point, as are the
forearms, the fingers, and the shoulder girdle.

We now have the dumbbells all the way up and it’s time to
start lowering them again, via an eccentric contraction of the biceps
(also know as extending the elbow). What muscle group controls the
extension of the elbow? The triceps on the back of the arm.

Did you lose track yet? It’s okay if you did because you have illustrated the point:

Machine Bicep Curl: Uses the biceps, forearms, and fingers

Cost: Thousands of dollars

Standing Dumbbell Bicep Curl: Uses the biceps, forearms, fingers, legs, abs, back, triceps, and shoulders.

Cost: $40 for a good set of dumbbells that can be used for dozens of other exercises

In a nutshell, free weight exercises simply USE MORE MUSCLES
than machines do, which make them more effective. Does that mean that
the machines are a complete waste? Absolutely not! In some
circumstances it is BETTER to stabilize the muscles being used in any
given movement. However, those circumstances are the exception, rather
than the rule.

So what do you do? Change up your routine, and incorporate
free weights as well as machine exercises. However, keep the machine
work to a minimum – say 20% of your total time spent working with
weights. Spend the other 80% developing your stabilizer muscles, your
sense of balance and coordination, and if nothing else – just standing
up!

After all, you can go home and sit down on the couch to enjoy
your post-workout snack. The bicep machine already brought the kids
home from soccer practice, remember?

About The Author

Aaron Potts is the owner and creator of Fitness Destinations.
Aaron’s experience in the health and fitness industry includes one on
one personal training in many different environments, maintenance of
several health-related websites, and authoring of many fitness-related
products for consumers and fitness professionals. http://www.fitnessdestinations.com.

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Personal Training Website…

personal trainingWell, in all my free-time (ha ha..big joke) I put together a Personal Training Website for people who are interested in becoming a personal trainer. It’s loaded with articles, tips and products to help you with your personal training career.

www.Personal Trainers Tools.com

Feel free to pass on the website to anyone you know might be interested in becoming a Personal Trainer!

Carmel’s Fat Furnace Plan!

I like Angie have only have 18  days to get to 18% BF!  So I am gonna zig zag also, just like Angie said 3 low, 1 high.  My low is 1918 YIKES thats a lot of veggies!  LOL  and my high day will be 2398.  This is what tomorrow my first low day looks like for eats.

Egg white, 2 serving 34 1 0 6 Remove
Egg, fresh, 1 large 75 1 5 6 Remove
Tillamook Pepper Jack Cheese, 1 oz 20 0 9 6 Remove
Broccoli, fresh, 0.5 cup, chopped 12 2 0 1 Remove
Dannon Light’n Fit Creamy Yogurt- Strawberry, 8 oz 133 21 0 11 Remove
vanilla protein powder, 1 serving 110 1 2 23 Remove
Coconut Oil, 1 1tsp 39 0 5 0 Remove
Dannon Light’n Fit Creamy Yogurt- Strawberry, 3 oz 50 8 0 4 Remove
Egg white, 1 serving 17 1 0 3 Remove
Egg, fresh, 1 large 75 1 5 6 Remove
Broccoli, fresh, 0.5 cup, chopped 12 2 0 1 Remove
Red Ripe Tomatoes, 1 medium whole (2-3/5″ dia) 26 6 0 1 Remove
Balsamic Vinegar, 1 tbsp 8 2 0 0 Remove
chicken, 0.5 serving 70 0 2 13 Remove
Romaine Lettuce (salad), 1 cup, shredded 8 1 0 1 Remove
Carrots, raw, 1 cup, chopped 52 12 0 1 Remove
Hidden Valley Light Ranch, 1 tbsp 40 2 4 1 Remove
Almonds, dry roasted, 1 oz (22 whole kernels) 169 5 15 6 Remove
Apples, fresh, 1 medium (2-3/4″ dia) (approx 3 per lb) 81 21 0 0 Remove
chicken, 1 serving 140 0 4 26 Remove
Romaine Lettuce (salad), 1 cup, shredded 8 1 0 1 Remove
chicken, 1 serving 140 0 4 26 Remove
Brown Rice, medium grain, 1 cup 218 46 2 5 Remove
Stewed Tomatoes, 1 cup 66 16 0 2 Remove
Asparagus, fresh, 10 spear, medium (5-1/4″ to 7″ long) 37 7 0 4 Remove
Carrots, raw, 1 cup, chopped 52 12 0 1 Remove
Brown Rice, medium grain, 0.5 cup 109 23 1 2 Remove
None          
  CALORIES CARBS FAT PROTEIN
    1,803 192 59 158

1918 – 2398 182 – 227 59 – 76 163 – 203

As far as workouts go my plan is 3 TTworkouts a week w/ the intervals right after and 1 day of spin!

Lets burn up some serious FAT!!!!  Summer is soooo close!!!  If you would like to have a plan made just for you and your goals I would be happy to do that for you and even come to your house to train you!  Its great motivation and wonderful for accountabiliy!  Contact me at http://www.womensdietandfitness.com/betterbodiesbycarmel/prices.html If you live near Puyallup, Sumner, Tacoma, Orting, Bonnie Lake, or Federal Way.  If not we can set something up for you online contact us at http://www.womensdietandfitness.com/onlinetraining.html

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