WESTFIELD, NJ — Tony Bianchino, owner of Westfield-based personal training and nutrition center Out Run Your Fork, has a lofty goal of educating Westfield about what it takes to be healthy,…
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!
-by Tony Bianchino: I was mocked recently for not eating egg salad after the eggs were left out at room temperature for 3 hours. Here are the facts (sorry friends and family):
Reposted from the United States Department of Agriculture website:
It is estimated that as many as 9,000 deaths and 6.5 to 33 million illnesses yearly are directly linked to foodborne pathogens (bacteria and other microorganisms that cause illness). And many of these illnesses are caused by food that are left out on the counter at room temperature.
Why it matters
Did you know that illness-causing bacteria can grow in perishable foods within two hours unless you refrigerate them? (And if the temperature is 90 ˚F or higher during the summer, cut that time down to one hour!) But by refrigerating foods promptly and properly, you can help keep your family safe from food poisoning at home.
Follow these top tips to keep your family safe
Refrigerate perishable foods within two hours.
Cold temperatures slow the growth of illness causing bacteria. So it’s important to chill food promptly and properly. Here’s how:
- Pack your refrigerator with care. To properly chill food (and slow bacteria growth), cold air must be allowed to circulate in your fridge. For this reason, it’s important not to over-stuff your fridge.
- Your fridge should be between 40 ˚F and 32 ˚F. Appliance thermometers help you know if the fridge is cold enough.
- Get perishable foods into the fridge or freezer within two hours. In the summer months, cut this time down to one hour.
- Remember to store leftovers within two hours as well. By dividing leftovers into several clean, shallow containers, you’ll allow them to chill faster.
Mistake #5: Letting food cool before putting it in the fridge
Why: Illness-causing bacteria can grow in perishable foods within two hours unless you refrigerate them
Solution: Refrigerate perishable foods within 2 hours (or within 1 hour if the temperature is over 90˚F.
I’m not the gambling man when it comes to food borne pathogens. Mom taught me, “When in doubt, throw it out.” I don’t care which friends left eggs out all day and night and then ate them after the easter egg hunt. And I’m not interested in polling our family to see if they think it’s ok.
I’d rather be safe than sorry “…as many as 9,000 deaths…” hmmm. Nope. I’ll pass.