Category Archives: Everyday Nutrition

Ever been frustrated by a diet or workout plan? Tired of experts who tell you you need to workout 5 days per week, only eat lean protein and steamed broccoli? Wouldn’t you like a nutritional program for normal people? People like you and me? Me too. So let’s go!

Everyday nutrition was created for people like us. People who don’t care about 6-pack abs or molding their entire lives around a fitness program. We’re busy and have priorities that rank a bit higher than munching on “cardboard” all day long.

Walk with me and let’s get to the meat and potatoes of better living. I hope you like it.

Sleep Your Way To A Smaller Belly

woman-pinching-belly-fat-8-reasons-why-diets-make-you-fat-by-healthista-1It’s a little known fact that sleep deprivation can prevent weight loss. To make matters even worse it actually promotes weight gain!

“Researchers found that when dieters cut back on sleep over a 14-day period, the amount of weight they lost from fat dropped by 55%, even though their calories stayed equal. … So it’s not so much that if you sleep, you’ll lose weight, but that too little sleep hampers your metabolism and contributes to weight gain.” WebMD Jul 30, 2016

How? Simply put when your body is deprived of sleep if it comes metabolically sluggish. The ability to produce insulin – A hormone responsible for taking carbohydrates (sugars) out of the bloodstream and putting it where it needs to go – is reduced. As a matter of fact, Insulin sensitivity is reduced by 30%.

If your body’s ability to produce insulin is compromised, the sugars for your bloodstream are more likely to end up being stored as fat.

To make matters worse sleep deprivation makes your brain groggy. Our ability to make decisions is compromised and our brains crave more sugar. Our feedback reward system goes out of whack and we start to seek rewards elsewhere. That’s partially why you get hungry at night.

You’re also awake more hours of the day. There are more opportunities to eat and you will get hungry or throughout those long hours. When we’re tired we tend to make poor choices and eat larger portions. Hence one piece of cake turns into two!

Even worse your body‘s production of cortisol also increases. Cortisol is the hormone partially responsible for hanging onto body fat.

If your cortisol levels go up it’ll be very difficult to lose weight.

As a matter of fact “Researchers found that when dieters cut back on sleep over a 14-day period, the amount of weight they lost from fat dropped by 55%, even though their calories stayed equal. They felt hungrier and less satisfied after meals, and their energy was zapped.” (WebMD)

So what can you do? Get more sleep! Here’s how:

  • Find some downtime at night without electronics (including tv).
  • Make sure to turn off the lights. Your brain knows to go to sleep when it’s dark.
  • Read a book (use a soft night light only) or meditate
  • Watch what you eat! Be mindful of making better choices during the day.

For these tips and more or for help with nutritional programming, weight loss or fitness Drop us a note or connect with us on Facebook. Our strength lies in helping other people living happier, healthier lives!

Yours in Health,

Tony Bianchino
Founder, Out Run Your Fork
973-348-9898

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The One Simple Key To Weight Loss – and it’s in your hands!

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The Key To Weight Loss Is In Your Hands

If You Feel Like You’ve Been Stuck For A While, Then Maybe It’s Time For A Very Simple Change.

There are lots of reasons why many of us are not quite at the level of fitness that we desire. Maybe we want to lose a few pounds around the midsection or maybe we want to tighten and tone our arms and legs. Whatever the goal is we need to keep in mind that weight management is 70% nutrition. Now, I am not discrediting exercise in the least. But as our name “Out Run Your Fork” suggests: if you exercise a lot and continue to miss step on your nutrition, then you’ll never get where you want to go. Exercise alone is not enough. You simply can’t Out Run Your Fork.

So let’s start by focusing what is in your control. If we think about it they’re only four things we can control: 

  • our thoughts
  • our words
  • our attitudes
  • our actions

While there are many root causes as to why people don’t do what they’re supposed to do, we are going to leave the first three items for future articles. This article was going to focus on the final one of these: our actions.

I heard somebody say once, “It all starts with your hand.” He went on to explain that when you’re making a choice you could choose to reach for a healthy food or you can choose to reach for an unhealthy food. It’s what you reach for that’s going to determine what you put in your body. If you don’t put it in your hand, then you can’t eat it. Think about it for a minute. It’s so simple, so why is it so difficult? The answer is determined by one word: desire.

Desire: that which we fix in the foremost of our minds is what we focus on minute after minute, day after day, week after week, month after month, year after year. It creates a burning desire to reach that goal. But a burning desire without a plan of action will not yield results. Without a plan of action there will be no action. So, the first step is to create a goal and that an action plan on how to reach that goal. The next step is to simply move into action. The simplest action is to make better choices. The way you can make better choices is by reaching for foods that will move you closer to your goal and leaving the food alone that will prevent you from moving toward your goal. Is everyone with me so far? Good!

Let’s turn that desire into action: 

  • The next time you are given the choice of reaching for an apple or a muffin, choose the apple! 
  • When you know you’ve eaten your portion of food, don’t reach out for more!
  • If given the choice of baked potato or french fries, duh!… (yes, go for the potato)!

Set friendly reminders. Write a note on your hand that says “It starts here.” Put a note on your debit card or wallet. On Your refrigerator door. On your water bottle. Anywhere you can see it prior to grabbing that piece of coffee cake and ramming it into your face. Keep healthy snacks nearby: an apple in the car or desk drawer at work. A small amount of nuts (look at the serving size!) in your purse. A protein shake  in your gym bag. A low calorie protein bar in your briefcase. Sneak in healthier alternatives wherever and whenever you can. TIP: Just be sure to watch total calories!

STOP reaching for the Bad and START reaching for the Good!

For more helpful information on healthy eating and fitness why not take advantage of a Free No Obligation Phone or In-Person Consultation. Call usemail us or book your free appointment today!

The Secret To Losing Weight And Keeping It Off

If you’ve ever lost weight and gained it back or tried diet programs that just don’t work, then read on! For most of us the struggle of balancing our busy lives, unpredictable schedules and love of all things food can all create some serious roadblocks in our plans to stay healthy. Maybe you play chauffeur to your kids. Maybe you’re balancing full time work and full time school. Or maybe you’re a busy executive and can’t seem to get time to workout. And to top it off, we’re tired at the end of the day. I mean worn out. The last thing we want to do is go to a gym and work out!

So, how, then do we get the help we need to lose weight and keep it off? The answer is so surprisingly obvious, yet many of us overlook the most powerful tool for creating changes in your life:  Get a group of friends who want to do it together! 

Bang! You probably just smacked yourself in the head or you want to smack me in the head for giving such a “no-duh” answer. But, the reality is that support groups and accountability are two of the most powerful tools in accomplishing a goal.

The following are tips on how to select the right group, set goals and expectations in order to get results.

  1. Choose Wisely
    When selecting a team of two, three or more people make sure that they are serious about getting healthy. Some key indicators are they are excited and involved in the planning process. They engage, share ideas and ask questions to move things forward.
  2. Set Achievable Goals
    Find out everyone’s goals. They may be different. Your friend Sally may want to lose 30 pounds and your friend Sam may want to run a 5k. Regardless of the goal you’ll want to design a timeline and expected milestones so you can track your progress. When choosing a weight loss goal, most people have a general idea of something like, “I want to lose 30 pounds.” The next question you should ask is “When? By when would you like to lose the 30 pounds?” Then set a timeline for losing the weight within the specified time. But make sure the goal and timeframe are reasonable for the individual. We’ll talk more about that later.
  3. Be Accountable
    Check in with each other everyday. Maybe even multiple times per day. Apps like MyFitnessPal make it easy to stay in touch and see how your team is doing. You can post status and encourage each other for a job well done. The biggest boon to using these type of apps is that they hold you not only accountable to each other, but they hold you accountable to yourself.Throughout the day you’ll see your food plan progress and you’ll see the calories and macros that you’re eating and see where you are in regard to your daily caloric “budget.” I find this to be the biggest eye-opener for most people. More often than not people over-estimate or under-estimate how many calories they are actually eating. Food logging will expose the truth and allow you to make positive changes so you can lose weight and keep it off for life!
  4. Get Together
    Nothing beats going to the gym or exercising out side with friends. Whether it’s a hike, a gym workout or simply a walk outside, exercise becomes more fun when we add the social component to it. Plus we get time to spend with the people whom we always tell “We really should get together, but I’ve just been so busy lately….” Now you’ll have a reason to get together and achieve your goals at the same time. It’s a Win-Win. Ding Ding Ding!

These four tips are the foundation for good planning and the beginning phases of execution for a healthy weight loss program. But remember, nothing happens without a strong desire and worthwhile goal. Here you can read the 5 Tips For Success and apply them to your new health program.

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About the Author: Tony Bianchino is a successful entrepreneur in the fitness industry and is sought out internationally as an acclaimed motivational speaker.

*Disclaimer: Always consult a physician before engaging in any exercise or weight loss program.

Avoiding Injury With Mobility Work

Screen Shot 2017-04-30 at 4.42.33 PMOk,  imagine this: You’re in the pool playing volleyball with the kids in the pool club. You’re having a great time, the sun is out, the sky is clear blue and everyone is having a good time. It’s super hot outside, but you don’t feel it because the pool water is the perfect temperature. Ahhh, heaven!

You get to take the next serve set after winning the previous point. You’re winning and feeling a little more than confident. You smile as the ball comes at you again, but it starts falling a little shorter than you anticipated. You thrust off your back foot to lunge for it and *pop!* … You feel a pain in your groin. It gets worse but you keep playing. You finish your gamed think it just needs a little rest so you lounge out the rest of the day. The day passes and as the sun begins to go down the pool starts getting ready to close up. You get up to gather all your loose belongings and *ouch!* … your groin hurts. Really bad. Holy chips. What’s going on? This is more serious that you thought…

Injuries happen to all of us and if left untreated can hang around for a looooong time. But what if there were a way to help prevent these types of injuries? Well, the good news is: There is! Mobility training combines stretching and functional movements to keep muscles loose and to identify fix deficiencies. See this example of mobility training using a sledgehammer.which is kind of fun.

Why Mobility Training? When we are born we have full mobility: flexible joints, full range of motion, no impingement or tightness. But as we age we slowly lose our pliability. Now, I’m not talking about aging as a 40, 50, 60-year-old person and up. I’m talking about 5 years old, 10 years, 15 years and further.

So many things happen over time that cause us to lose mobility. Small injuries and mis-steps cause up scar tissue to build up and may have caused you to walk differently or move differently, favoring one side over the injured side. The effect is we never we train ourselves to move quite the same again. Our bodies are amazing mechanisms that constantly compensate for various deficiencies.

But trauma isn’t the only way to lose mobility. Repetitive movements can cause elongation in one muscle and tightness in the opposing muscle. The two most prominent examples for all of us are:

Repetitive strain injuries of the wrist, fingers and hands as a result of typing, texting, and similar repetitive movements. Typing type of motions use the “flexors” of the fingers, hand, and wrist.  More than 95% of us don’t take the time to work the “extensor” muscles. These are the muscles that open the fingers, hands, and draw the wrist backward. Overtime the extensor muscles get weaker and the flexor muscles get stronger. This causes constant tightness in the forearms, elbow, hands, fingers and wrists.

In order to “fix “this in balance it is recommended for different types of massage, rolling, and strengthening of the extensor muscles. A quick and easy way to exercise the extensors is to wrap a rubber band around The fingers and Open your hand and spread out your fingers as far as you can. Do this repeatedly and I guarantee you will feel the burn. Those little guys really good worked and they’ll be protesting at first.

A second example is the computer and electronics usage syndrome. Slight rounding of the shoulders forward slight pitching forward of the head. The chest muscles and shoulder muscles get very tight from the slouching we do over our electronic devices and computer keyboards. At the same time The upper back and neck muscles get very weak from not holding your posture correctly.

So how do we fix these issues? In part, mobility training.  Here a few example of what you can do to increase flexibility and mobility in your hips. The movements below are mainly for hip mobility. They can be held for 10-30 seconds or you can slowly work through the range of motion for 10-30 reps.

June2012_Mobility

Now, a word of caution: if you’re already suffering from an injury you should NOT engage in any physical activity program without consulting your doctor. You might make it worse by further injuring the body part or you might be further weakening a deficient part of your body that might seem unrelated… but it is really the root cause of the problem.

I’ll explain more in my next article and include pics and videos to demonstrate various mobility training movements.

Leave a comment below to let me know which body parts you’d like to see me address first.

Until Next time…

Caroline Needed a Cheerleader To Reach Her Goal

GoodAndPlenty“The most important thing that Tony did for me was (be) my cheerleader. He encouraged me every step of the way and if I slipped up …he was there to get me back on the wagon in a positive way. When I first started was in the worst shape of my life. I had never enjoyed exercising…Tony ‘got the ball rolling’ and I am currently in the best shape of my life. I love keeping myself healthy and I’m a much happier person now. Thanks Tony!

When I first started working out with Tony I had turned 30 and was in the worst shape of my life. I had never really enjoyed exercising before and did not understand anything about nutrition. When I was younger I had tried several fad diets and running but none of it worked because I did not enjoy it and I did not know what I was doing. I was determined to not turn another year older and be even more out of shape. When I talked with Tony he helped me figure out my goals and gave me easily understandable facts about what I should eat. Together we worked on various types of exercises which included a lot of strength building. I found that I actually really enjoy exercising but I had never known that since I never tried anything other than running.

The most important thing that Tony did for me was encourage me every step of the way. There were some days I was not able to perform as well as I had the previous week. Instead of letting me get discouraged, Tony was my cheerleader and the next time I came to see him I was able to do better. If I slipped up on my nutrition he was there to get me back on the wagon in a positive way. He was always able to find some progress for me to be happy with even on days where I was not the best I could be. These little victories encouraged me to come in to the gym on days where I did not have a session with Tony and work out on my own. Tony also gave me plenty of information about proper form so that I was able to successfully work out without injury and increase my progress.

It was a sad day for me when Tony told me he would no longer be working at the same gym where I was a member. However, he had helped me so much that I still continue to go to my local gym. I am currently in the best shape of my life and I work to ensure that I keep improving myself. Tony is the person who really “got the ball rolling” for me so to speak. My only regret is not starting ten years ago! I love keeping myself healthy and I’m a much happier person now. Thanks Tony!

It’s been great forging a friendship with you and even better to know I’ve had such a positive impact on you! All the best, Caroline!

5-4-3-2-1 BLAST OFF! Our Grand Opening and Fitness Fair Is This Weekend!

Come one, come all! Help us celebrate our GRAND OPENING and FITNESS FAIR this weekend. June 6 and June 7 from 10 AM to 3 PM.

Fun and prizes with local businesses such as chair massages from Hand and Stone, giveaways and coupons from GNC, food from our friends at FIt Fuel Prep and more! Admission is FREE! ‪

Are You Working Out TOO Hard?

Know Your Genetics

Know Your Genetics

What’s a MET?
Eating well and exercise go hand-in-hand when it comes to committing to living a healthier lifestyle. How do know if you’re exercising enough to get the maximum benefit out of your workout? The key lies in tracking your METS. But what the heck is a MET?

A “Metabolic Equivalent of Task” is a way of measuring the amount of exertion expended during different physical activities. Values are assigned to each physical activity as a ratio of the rate of energy consumed during an activity compared to the energy used while your body is at rest. METs are essentially a point system for exercise. The more energy required performing the activity, the higher its MET value will be. For example, sitting and watching television for one hour has a MET value of 1 while running at a pace of six miles per hour has a MET value of 9.8.

Now that you know what a MET is, how do you know how many you need to maximize your fat burning results? The Inherent Health Weight Management Test not only determines whether an individual is likely to respond better to a low-carb, low-fat, or balanced diet based on their genotype, it also places an individual into two groups of exercise needs based on the intensity levels necessary to trigger the fat burning process. We call these two groups Moderate MET and High MET.

Individuals in the Moderate MET group have the luxury of benefiting from virtually any exercise and can still reap results by doing moderate intensity activities in the range of 3 to 5.9 METs for a weekly total of at least 7.5 METs. For example, consider the following exercise log for a Moderate MET individual:

Day 1: Sweeping the garage, sidewalk and outside of house for 30 minutes
MET value of 4 x 0.5 hours = 2 METs

Day 2: Running for 30 minutes at a pace of 4 miles per hour
MET value of 6 x 0.5 hours = 3 METs

Day 3: Taking a water aerobics class for an hour.
MET value of 5.5 x 1 hour = 5.5 METs

Day 4: Walking at less than 2.0 miles per hour for 20 minutes
MET value of 2 x .33 hours = .66 METs. (This activity does not count toward the total because the activity’s MET value of 2 is under the 3 MET minimum)

WEEKLY TOTAL: 10.5 METs and successfully over the minimum of 7.5 METs for the week

Meanwhile, those in the High MET group need to engage in activities that are 6 METs or greater per activity, for a total of 13 METs per week, in order to trigger the fat burning process. For instance:

Day 1: Running for 30 minutes at 5.2 miles per hour
MET value of 9 x 0.5 hours = 4.5 METs 

Day 2: Running for one hour at 5.2 miles per hour
MET value of 9 x 1 hour = 9 METs

Day 3: Taking a one hour long pleasure walk
MET Value of 3.5 x 1 hour = 3.5 METs (This activity does not count toward the total because the activity’s MET value of 3.5 is under the 6 MET minimum)

Day 4: Riding a stationary bicycle at 15-20 miles per hour for 30 minutes
MET value of 8.8 x 0.5 hours = 4.4 METs

WEEKLY TOTAL: 17.9 METs and successfully over the minimum of 13 METs for the week

Remember, these are the minimum levels of effort required to trigger the fat burning process—more is always better. If you can’t perform exercises in the MET ranges suggested, start slow and build up to the appropriate MET value for your genotype. If you have a question about the MET value of a particular activity or are interested in learning more, then feel free to drop us an email and we will answer your questions.

 

Yours in Health,

Tony Bianchino
Out Run Your Fork
973-348-9898