Holiday Survival Tips

I hope you had a happy Thanksgiving and are awaking from your food coma with a sense of renewal for December. I love the holiday season and admit to day dreaming about all the upcoming parties, meals and sweet treats. Does it surprise you to know that I'm as much of a decadent food-lover as the next person?  I get quizzical or astonished looks from clients when I talk about how much I love pie, cake, chocolate, ice cream, candy bars...I could keep going. They're a wee bit shocked by my admission of guilty pleasure because they think I "toe the line" 100% of the time. Well I don't. (continued below) To Your Health, Christopher McClintock Personal Best Fitness Brentwood'sPremier Health & Fitness Expert

How To Survive The Holidays (cont'd from above)  What I do is "toe the line" 85.7% of the time. That equals 6 days out of the week. On the seventh day...I indulge. I don't go crazy, but I'll have some pizza or a slice of pie. I'll reward myself for a good six days of healthy, supportive nutrition by "letting my hair down" a little bit on day 7. "A little bit" is the operative phrase. I don't have the pumpkin pie with two huge scoops of ice cream and a pecan and apple pie chaser! And I recommend you don't either.  But DO enjoy yourself one time a week, particularly on Thanksgiving. Then get right back on the "nutrition wagon" on Friday after Thanksgiving.  By the way, Thanksgiving Thursday is a great day to do a workout in the morning. You'll enjoy the meal that much more. And if you can't get in a workout on Thursday, then by all means come see us on Friday! All things in moderation is a really good motto that serves you well over time.  To help with that, here are some important healthy holiday eating tips as we move into the season... #1 - Get the bulk of your calories early in the day.  A "breakfast of champions" will serve you really well year round, but particularly during the holidays. #2 - Don't go to that party hungry. You know what will be there, and most of it is "danger" food! Eat something healthy before you head out to the holiday shindig. #3 - Portion control. If you just do this on a consistent basis...you'll see the pounds begin to melt away. Really. Sample different things, but don't overdo anything, particularly the dreaded "comfort foods." #4 - Substitute dry white or red wine for other alcohols. If you drink, don't drink the egg nog! Beers and mixed drinks pack more calories. Yes, your friends may give you an odd look, but you'll feel better than they do the next day (and you've got a goal to achieve, which makes you better than them anyway! :) #5 - Watch the sweets! That's all you get to do. Just watch them. Don't eat them. A little holiday humor. Enjoy yourself, but be judicious about your choices. You'll thank me afterwards. Don't forget the Vegetable Challenge starts today! Click below to sign up. Quote Corner     Brussels sprouts are a part of the cruciferous vegetable family, which also includes the nutritional powerhouses kale, broccoli, cauliflower, cabbage and collard greens, all of which supply loads of nutrients for a small amount calories. If you are trying to improve your diet, cruciferous vegetables should be at the very top of your grocery list    Brussels Sprouts with Walnut-Lemon Vinaigrette  1 pound Brussels sprouts, trimmed and quartered 2 tablespoons walnut oil 1 tablespoon minced shallot 1/4 teaspoon freshly grated lemon zest 1 tablespoon lemon juice 1 teaspoon whole-grain or Dijon mustard 1/4 teaspoon salt Freshly ground pepper, to taste   Preparation Place Brussels sprouts in a steamer basket and steam in a large saucepan over 1 inch of boiling water until tender, 7 to 8 minutes. Meanwhile, whisk oil, shallot, lemon zest, lemon juice, mustard, salt and pepper in a medium bowl. Add the sprouts to the dressing; toss to coat. Nutrition Per serving: 108 calories; 7 g fat (1 g sat, 2 g mono); 0 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 3 g protein; 3 g fiber; 188 mg sodium; 405 mg potassium

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Beware of the "Health Halo!"

If you've ever had a hard time losing weight, despite the fact that you were making healthy eating choices, listen up... It could be because of a psychological effect called the "health halo" that leads you to overeat - without you realizing it! Researchers out of Cornell University decided to do a series of studies dubbed the "McSubway" project. [1] Brian Wansink - lead researcher and director of Cornell's Food and Brand Lab in Ithica, NY - and his team studied the habits of folks eating out at Subway (advertised all the time as the healthy fast food alternative) and McDonald's (typically associated with being super-indulgent and bad for you). What did they find? People tend to signifcantly overeat when making what they think are healthy choices. For example, in one of the studies, Wansink and his team separated 46 graduate students into two groups. One group received a coupon for a McDonald's Big Mac (which clocked in at 600 calories). The second group received a coupon for a Subway 12-inch Italian sub (clocking in at a whopping 900 calories!). The students were not told the number of calories in their sandwiches. In addition to the coupon, both groups were offered a menu where they could let the researchers know what extras they would like to order in addition to the sandwich. Can you guess who ended up eating WAY more calories? If you guessed the Subway group, you're right. Those with the Subway coupons ate an average meal worth 1,011 calories. Those with the Big Mac coupon ate an average of just 648 calories. Says Wansink, "There's a health halo that surrounds a lot of the foods at restaurants like Subway that leads people to overeat on side dishes and grossly underestimate the number of calories they consume." In another experiment, the researchers interviewed over 500 people after they had eaten their lunch at either Subway or McDonald's. People eating at McDonald's underestimated the calories they ate by an average of 484 - while those who had Subway underestimated their calories by an average of 681! I think this is VERY interesting research that gives us some insight and awareness to what's going on when people swear they're eating healthy - yet still can't seem to drop the pounds. What can you take away from it? If you're making healthy choices, just stick with the one healthy choice you're making. For example, if you're choosing a salad, stick with just the salad and maybe some water or a low-calorie drink. Don't eat the salad, and then think to yourself "Well, I had the salad and that's low calories, so I can go ahead and have a few french fries and maybe a little bite of dessert." Alternatively, if you've been eating healthy and low calories, don't start snacking thinking that you "can" because of all the healthy foods you've been eating. As we saw from the Cornell study, every little bit adds up to a lot. To help you, keep a nutrition log and write down everything you eat, along with the appropriate calorie counts. Use a food scale if you need to, in order to be more accurate. I think if you do that even for just a week, you might be surprised at how succeptible we all are to the "health halo" despite our thinking that we're making good choices. Remember, what gets measured gets improved. In this case, measure your calories and your waistline will improve! And by the way, if you're serious about taking your health and fitness to the next level this Summer, why not take advantage of your FREE Fitness Consultation? (an $85 value) During this consult, you'll receive detailed information on how to get fit and trim that's tailored to YOUR body. There's no obligation and it's totally and completely free. To sign up, click here   References: 1. Chandon, Pierre and Brian Wansink (2007), "The Biasing Health Halos of Fast Food Restaurant Health Claims: Lower Calorie Estimates and Higher Side-Dish Consumption Intentions," Journal of Consumer Research, 34:3 (October) 301-314.

Quote Corner "Nothing splendid has ever been achieved except by those who dared to believe that something inside them was superior to circumstance." - Bruce Barton

Now That Holiday Season Is Here, Make Those Cravings Disappear!

Cravings.

They're the enemy of every good intention you have to stick to your diet and keep the progress coming fast and furious.

Cravings are especially HARD to deal with when the holidays pop up. That's because there are all kinds of "goodies" everywhere. And they're hard to pass up because they represent what you've always done during the holidays. Why break tradition, after all?

That's why if you're serious about getting in shape, you need a PLAN to deal with the cravings when they show up. Because believe me, they WILL show up!

Of course, simply sticking to your eating plan and using will power to get through it is tried and true advice. But it doesn't necessarily have to be that hard.

Here are a few things that could help...

Pinolenic acid - This acid comes from the Korean pine nut and it seems to be the real deal when it comes to blunting hunger. In one clinical trial, participants who took 450mg of pinolenic acid after fasting, decreased their hunger, diminished their food intake and - more importantly - showed increases in hormones associated with satiety (CCK and GLP-1). [1]

irvinga gabonesis - This fruit bearing plant grows in the lush, tropical jungles of Cameroon. And as it turns out, the seeds from the fruit have remarkable anti-obesity properties. The main one? It seems to help regulate leptin production in the body. Leptin is a hormone that plays a part in modulating appetite by binding to a specific area in the brain called the hypothalamus. In one 10-week study, folks supplementing with irvingia gabonesis dropped a shocking 6.7 inches from their waistline! [2]

Green Tea - You've probably heard all about green tea's excellent benefits - including supporting weight loss. But here's what you may not know... One study published in Nutrition Journal found that drinking green tea with your meals can help you feel significantly more satisfied! [3] Just one or two cups with each meal should do the trick.

Red pepper - Going spicy can curb your appetite. Specifically, red pepper. Research done at Purdue University found that when participants added red pepper to their meals, they were better able to manage their appetite and had the added bonus of burning more calories. [4] Not bad for adding a little 'kick' to your food, right? To get the same effects as seen in this study, just add around half a teaspoon of red pepper to your meals.

So there you have it. This holiday season, don't let cravings get the best of you. Take back control and once and for all WIN the "Battle of the bulge!"

And by the way, if you're serious about taking your overall health and fitness to the next level this coming year, why not take advantage of your FREE Fitness Consultation? (a $65 value)

During this consult, you'll receive detailed information on how to get fit and trim that's tailored to YOUR body.

There's no obligation and it's totally and completely free. To sign up, click here

References:

[1]. Causey JL. Korean pine nut fatty acids induce satiety-producing hormone release in overweight human volunteers. Paper presented at: American Chemical Society National Meeting & Exposition; March 26-30, 2006; Atlanta, GA.

[2].Ngondi, Judith. et al. "IGOB131, a novel seed extract of the West African plant Irvingia gabonensis, significantly reduces body weight and improves metabolic parameters in overweight humans in a randomized double-blind placebo controlled investigation."Lipids Health Dis. 2009; 8: 7.

[3]. Julija Josic, et. al. "Does green tea affect postprandial glucose, insulin and satiety in healthy subjects: a randomized controlled trial" Nutr J. 2010; 9: 63.

[4] www.purdue.edu/newsroom/research/2011/110425MattesPepper.html

The Miracle Workout

It's... WALKING. Everyone can do it, it costs nothing, invigorates, refreshes, stimulates the mind, burns calories. You can't beat it, but you can walk "better" and here's how...

 

Get a pedometer - When it comes to health and fitness, numbers are key. Calories burned, BMI, pounds dropped, exercise reps and steps walked. Tracking your numbers gives you targets and shows your progress. A pedometer is a great way to make walking more beneficial.

 

Find a walking buddy - It's always easier to stay motivated and stick to a schedule when you're not the only one doing it. Find a walking buddy (at the gym, friends, family, online?) and schedule daily walks.

Pretty straightforward, huh? Left, right, left, right... Don't underestimate the power of this simple exercise and start walking more today.

Need a plan to get walking? CLICK HERE

Build Muscle and Burn Fat From The Comfort Of Your Own Home

If you want that 'ultimate' beach body, building a little muscle will help you get there.

There are two main reasons for this:

1. Muscle is what gives you body that lean, sleek, look.

2. The more muscle you have, the more calories -- and ultimately body fat -- your body will burn.

Now if you're a woman reading this, I know what you might be thinking ... "I don't want to build muscle and get big and bulky."

Rest easy. It's not easy for women to build that degree of muscle. What's more, building muscle for a woman is what gives her that toned, tight look.

It takes time and consistency and you may burn only 100 more calories per day. But did you know if you eat an extra 100 cal per day, you'll gain 10lbs per year? I say, burn the extra 100 cal per day!!

So what can you do to build muscle?

Easy. Start with these simple exercises you can do in the comfort of your own home:

Hindu Squats - place your feet shoulder width apart. Straighten your arms in front of you, palms facing down. Inhale and as you do pull your hands straight back. Now bend your knees and squat. As you do this exhale and let your arms fall to your sides and touch the ground. Now straighten your knees back to the starting position: standing straight up with your arms extended in front of you.

 

 

Jump Squats -- Start in a crouching position, knees bent and in a full squat. Now quickly straighten your legs and jump upward as high as you can. As you jump, look up and extend your arms towards the ceiling. Soften your landing by landing toes first, then placing the heel on the ground. Now squat back down to the starting position.

Pushups -- Lie face down. Place your palms flat on the floor, a little more than shoulder width apart. Extend your legs behind you and make sure they are together. Keep your back straight and lower yourself until your nose almost touches the ground. Now push yourself back up to the starting position.

There you have it. Three exercises you can do today (even as soon as you're done reading this!) that will help you build muscle and burn fat.

If you want, you can do these in rounds. Start by doing 20 Hindu squats, take no rest and move straight into 20 jump squats, and then immediately go into 20 pushups.

(if you can't do that many, then do as many reps as you can for each exercise. Then gradually build up.)

Once you're done with this superset, rest a minute or two. Then repeat 2 - 4 more times.

Do this, and I guarantee you'll be huffing and puffing in no time. But best of all, you'll be on the path to creating the "beach body" you've always wanted.

Oh and by the way -- if you haven't already, make sure you claim your FREE fitness consultation (a $65 value)

You'll meet one-on-one with a highly-trained health professional. You'll discuss specific nutrition and exercise techniques you can use for YOUR body to start seeing amazing results in just a few weeks.

To get started today,click here.

Stay Young And Vibrant With This "Ancient" Drink

What if I told you there was a 4,000 year old drink that not only keeps you healthy, but can shave off 5 years off your actual "age..."

... and that this drink can keep you young and vibrant due to some special effects it has on the body?

Would you be interested in finding out what it is?

Good! Because the drink I'm talking about is widely available and pretty cheap.

I'm talking about green tea!

You've probably heard about it's antioxidant effects and it's ability to help boost your metabolism.

But here's what you probably don't know -

Recent research has found that green tea can have a protective effect on your genes, making you "younger" at a genetic level.

Let me explain ...

Green tea has been used for ages in Asia, not only as a daily drink, but as a source of medicine used to treat a wide variety of ailments ranging from indigestion to preventing fatigue and improving brain function. The source of its healing properties comes from it's antioxidants - namely a polyphenol called Epigallocatechin Gallate (EGCG).  Modern science has established that this and other antioxidants in green tea are far more powerful than vitamins A, C or E. [1]

So it's no wonder that recent findings in a study published in the British Journal of Nutrition are pretty amazing.

Researchers recruited 18 healthy subjects who were split randomly into two groups.

Group 1 was given 2 cups of green tea every day.

Group 2 was given water every day.

The study lasted four weeks. At the end of the study the scientists analyzed blood and urine samples of all the participants and found that the green tea offered significant protection to the participant's DNA.

In fact, further investigation suggested that it reduced damage to the participant's genes by 20%! [2]

This is pretty amazing stuff! That's because your genes determine how quickly you age.

See, at the end of every strand of DNA in your body, there are end caps known as telomeres.

The best way to understand this is to think of a shoe lace. The shoe lace is the strand of DNA.

The telomere is the plastic end of the shoe string that lets you tie it easily.

As you age, your telomeres shorten. The faster they get shorter, the quicker you age. Several factors make them get shorter, including processes in your body as well as external elements in the environment you live in (due to oxidative stress).

But if you drink green tea, you can slow down this shortening process since it protects your DNA.

The way it does this, is by extending the life of your telomeres...

A study done at the Chinese University of Hong Kong looked at the telomere length of folks who drank 3 cups of green tea per day. On average, the telomeres of the green tea drinkers were 5 years younger than those of people of the same age who did NOT. [3]

Bottom line: Drink some green tea. The benefits are too many to ignore.

If you don't want the caffeine, there are plenty of decaffeinated brands that still have the powerful antioxidants.

Aim for 2 - 3 cups per day.

If you simply don't like the taste of green tea, that's fine too.

You can find the green tea EGCG's (the antioxidant responsible for many of the beneficial effects) in supplement form.

Just make sure the supplement you get has been standardized to at least 60% polyphenols for best results.

So drink up... and stay young. Cheers!

Oh and by the way, if you're serious about taking your health and fitness to the next level before Summer is officially here, why not take advantage of your FREE Fitness Consultation? (a $65 value)

During this consult, you'll receive detailed information on how to get fit and trim that's tailored to YOUR body.

There's no obligation and it's totally and completely free. To sign up,click here.

References:

1. Unachukwu UJ. White and green teas (Camellia sinensis var. sinensis): Variation in phenolic, methylxanthine, and antioxidant profiles. Journal of Food Science. 2010;75:C541-C548.

2. Han KC. Genoprotective effects of green tea (Camellia sinensis) in human subjects: results of a controlled supplementation trial. British Journal of Nutrition. 28 January 2011 105 : pp 171-179

3. Chan R. Chinese tea consumption is associated with longer telomere length in elderly Chinese men. British Journal of Nutrition. 2010;103:107-113.

How to Survive: The Potluck

We are smack in the middle of “The Holidays.” I get asked many times to do speeches and seminars on “How to Survive The Holidays.” But what are we trying to survive? And I think the answer is Stress. We are doing our dead level best to try to forget anyone when buying presents, sending cards, traveling and of course we have a sharp Increase in the number of Potluck Dinners and get togethers.

There is nothing more American than a good ‘ol down home Potluck. Let’s all get together and eat and we will each bring a dish and eat and if there will be 20 people, each person will cook for twenty people and eat. And because we are stressed and out of time, we need to make something quick and easy. We look in the pantry and see noodles, soup, cheese and crackers; Enter….The Casserole.

Ok, I know we are in the South and there is an innate and honest affinity for The Casserole. The emergence of The Casserole is a blog for another time, but it is a practical solution for feeding the masses. However, if you are a math whiz, you’ll quickly realize that if 20 people cook for 20 people that is now 400 servings of quick and easy food. So how do we watch our waistline when 90% of our options are super-high calorie and low caloric value foods?

We runners and athletes and those wanting our jeans to fit in January like they did in October have to develop a strategy so we don’t have to be a recluse to avoid the social weight gaining that is “The Holidays.” Of course we have exercised earlier that day, so we have burned what we could, now here is how to not overdo it:

A) Go through the Potluck line First. There is always a tiny bowl of salad or a Vege Tray (the one that you brought) that you need to get to first. There won’t be many vegetables that aren’t cooked in butter or wrapped in bacon, so you have to get there first before what little healthy food there is gone.

B) Drink 16 oz of water before you eat. If The Casserole is a happy memory of your mama’s cooking and you want to have a little, then have a little. But drinking water beforehand will keep you eating only 200 calories because you’ll be full and you won’t eat 800 calories.

C) Be Selective. If there is BBQ, just take the meat and eat it with a fork, and forgo the bun.

D) Stalk the Table. Subtly yet politely, make mental notes of what you see on the table, and then decide what you want beforehand. The temptation is to take a little of everything, but your plate is full and you’re only halfway through the line. HINT: If it’s covered in Tin Foil beforehand, proceed with caution.

E) MEN: Eat your wife’s dish. ‘Nuff said.

I'd love to show you how to maintain your weight through the holidays take your overall health and fitness to the next level. Take advantage of your FREE Fitness Consultation. (a $65 value)

During this consult, you'll receive detailed information on how to get fit and trim that's tailored to YOUR body.

There's no obligation and it's totally and completely free. To sign up, click here