Tag Archives: food

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

Hands-holding-Granny-Smith-apple

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!

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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…

On Crack Whores and Sodium Restrictions

Drill_instructor_at_the_Officer_Candidate_School

Gunnery Sgt. Shawn D. Angel

THIS IS NOT DIETARY ADVICE, it is for entertainment purposes only. It’s a quick email I shot off to a good friend who is super serious about getting into “bikini shape.”

Some smarty pants folks will certainly contradict my advice, which is ok.  Hopefully it’s not a troll proving a point or someone getting their rocks off by insulting me behind a wall of ambiguity on the internet.
The following is just my humble, but accurate opinion. Here goes…
MOST IMPORTANT RULE: Keep in close contact with me on this meal plan. This is NOT NEGOTIABLE. If I don’t know what’s going on, then I can’t help.
We might need to adjust workouts and/or food as your body changes. The total calories are good as well as the macro split. I’ve built in some room for error on your part; my part is good ;-).
You need to keep a food log (myFitnessPal is fine), but I want NOTES. Specifically: how you feel before your workout, after your workout, prior to bed time, waking up in the morning. You should feel GREAT at each of these points. Think of them as our KPIs for your well being and your body’s optimum functioning. If you’re not feeling great, then we need to adjust. You should never feel crappy unless you’re sick and you wont get sick because you’re a friggin machine… (I’m having fun with this. LOL)
…get used to eating before your workouts in the morning. After waking, you want to eat as soon as you can. You fasted all night and you know have to break that fasting period and get into the swing of things. That’s why it’s called Break-Fast.
Get your metabolism moving and allow your body the chance to fuel itself with glucose after you burn off glycogen. Currently you’re burning muscle by not eating prior to your morning workout. The old thought was “do cardio on an empty stomach and you’ll burn more fat…” bullshit!  EAT!
Build in ONE DAY per week where you eat anything and everything you want for ONE MEAL. You should be stuffed! Then, pick a SECOND DAY per week where you eat at least 500 CALORIES EXTRA. Preferably these days are spread apart (for example Sunday for your cheat meal and Wednesday for your “extra carb day”).
Screw “no sodium.” Your body needs the right percentage of all four electrolytes: sodium, potassium, magnesium, and iodine. You are hurting yourself by restricting any one of them. DON’T over-hydrate. Drinking 2 gallons of water today is horrific and ridiculous. Your kidneys will over work like crazy and you’ll be asking for some serious heart issues because you’re washing out electrolytes. Want weird arrhythmia? Drink waaaaayyyy too much water and go on a no sodium diet. SMH.
Season your food with any herbs you want. No quantity restrictions. I don’t care. Use Pam spray or similar for coating the pan. Use real sugar if you want to sweeten something, but get used to not having any sweetener. Although artificial sweeteners have no caloric impact or impact on insulin, they keep you craving the sweet stuff… including MORE carbs. So… watch out. Better off with unsweetened iced tea, water and NATURAL real sweeteners like stevia.
Stay away from high fructose corn sweeteners at all costs. They are SUPER SWEET and get your body looking for sweet stuff like a pregnant crack whore on the streets of Harlem hunting for more smack.
There’s lots more, but in the end, make smart choices. Have fun and don’t commit suicide if you fall off your diet once in a while.
I hope you’ve been entertained.

Are You Eating Too Little Or Are You Eating Too Much?

2015/02/img_3083.jpg If diets drive you crazy and you’re overwhelmed by the amount of information out there, then this is the blog for you.

Most people ask me, “How much should I be eating?” And “What should I eat?” Both simple questions. The second part we will address in our next article.

How much should I eat?

The standard formula for men and women are different, so here they are:

English BMR Formula

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )

Metric BMR Formula

Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) – ( 4.7 x age in years )

Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) – ( 6.8 x age in years )

What’s a BMR?

Your BMR is your Basal Metabolic Rate: How many calories you burn just by being you. It takes calories to respirate, cells to function and regenerate, etc. the number of calories required to gain weight or lose weight starts with knowing your BMR. The next step is to factor in your activity level (what do you do for work? Walk the dog? Have an active hobby?). Then we add in the calories you burn from exercise. Once all of the data is in, then we subtract 500 calories per day for weight loss or add 500 calories per day for weight gain. This will result in a net loss or net gain, respectively, per week.

The tricky part here is making the accurate assessment of your base caloric intake necessary to lose or gain weight. That’s when you should seek professional counsel. We’re always here to help at Out Run Your Fork. Come visit us to see if you qualify for free advice. Everyone can get a free assessment and qualify for reduced price training packages. We offer in person and online training services for people of all types.

Visit us today for tons of information and your free assessment.

Why It’s Important To Chill Out

-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:
plastic containers of foodIt 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. 

Slow Cooker Turkey with Zucchini Noodles

A delicious way to cut down on the carbs and calories while increasing the fiber content …  by making fresh zucchini noodles!
Here’s What You Need:
  • 1 Tablespoon olive oil
  • 6 cloves garlic, minced
  • 1 yellow onion, chopped
  • 1 fennel bulb, chopped
  • 4 carrots, sliced
  • 1 cup mushrooms, sliced
  • 1/4 cup chopped olives
  • 2 (14.5 oz) cans diced tomatoes
  • 1 (14.5 oz) can tomato sauce
  • 2 Tablespoons tomato paste
  • 1/2 cup dry red wine (Cabernet works well)
  • 2 Tablespoons Italian seasoning
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon sweet paprika
  • 1 pound ground turkey
  • 6 zucchinis
  • 1/4 cup fresh Italian parsley, chopped
Here’s How To Prepare:
  1. In a large skillet, place the olive oil over medium heat. Add the garlic, onions and fennel. Cook for 5 minutes, until soft. Add the carrots, cover and cook for another 5 minutes. Remove from heat.
  2. Coat the inside of your slow cooker with olive oil. Add the cooked veggies, mushrooms, olives, tomatoes, tomato sauce, tomato paste, wine and the seasonings. Mix well.
  3. Add the turkey on top of the veggie mixture, breaking it into chunks. Lightly press the turkey down into the sauce, but be careful not to break up the chunks.
  4. Cook on low heat for 7 hours.
  5. Wash the zucchini, use a vegetable peeler to create long, flat noodles. Stop when you get to the seedy middle part of the zucchini. Plate the zucchini noodles and top with warm turkey spaghetti sauce. Sprinkle with chopped parsley.

Nutritional Analysis per Serving: 276 calories, 8g fat, 383mg sodium, 18g carbohydrate, 6g fiber, and 21g protein

Broth Bowl?

2015/01/img_4578-0.pngI’m a fan of good food and I’m on the road a lot. Sometimes it’s a challenge finding quality, low calorie, high protein food. Recently I received an email about Panera Bread’s new “Broth Bowls.” Hmmm.. Ok let’s see about this.

The email linked to 4 videos where, if watched, I would receive a coupon for $5.00 off a new broth bowl. Hmmm.. Ok. So, I watched them.

I went to Panera armed with my coupon and hopeful the broth bowl would be a good healthier choice than some other lunch choices. I ordered the quinoa broth bowl with chicken and a cup of coffee (free for watching another video). By the time I filled my coffee cup my lunch was ready. I walked to the counter anticipating good things for my new lunch choice.

Green leafy vegetables, brown lentils, yellow quinoa and red tomato brought a display of confetti within a deep bowl of broth. Mmm. Looked good. Hoping to find a rich, but not overpowering aroma I raised the bowl to my face and inhaled deeply. Mmm. Smelled good. Time to sit and eat.

I’ll tell you there were many textures and layers of flavors in that dish, but you should sample it for yourself. This dish is not for the health purist or organic eater, but for me it for the bill ( literally… It was only $4.27 with coffee after coupons. And yes, they combine coupons).

Although I have no relationship (business or otherwise) with Panera bread, I’ll say that Panera Breads new broth bowls are a better choice than a fatty or carb laden lunch.

See for yourself. Sorry, it’s the mobile link. Hopefully it redirects to the full site.