Actualize Fitness Training and Weight Loss

Basics on Calorie and Diet component breakdowns

2008-04-12T21:39:00.000-07:00

Calorie and Nutrient Breakdown

The following are approximate per serving as defined in the previous entry. This does not include adding butter, or sauces, these are extra calories. You can use this entry and the previous one to estimate the calorie and protein value of most foods.

However, there will always be uncertainty. especially when you are eating out. If you don't prepare you food you really don't know what you are eating.

Once I ordered a grilled chicken breast at a snack bar and watched the cook throw my chicken breast on top of a scoop of lard and fry it. I don't know how much fat was absorbed in the process, but I am sure it's not as lean as I hoped it would be. Also, I've ordered steamed vegetables which arrive drenched in butter. Some restaurants steam then coat in butter for flavor.

So if you want control when you are eating out, try to keep it simple. ask your server to bring sauces on the side so you can try it out and decide if you want to add it.

Take charge and ask that your food be prepared as you want. Substitute steamed vegetables for fries or chips. If you can't substitute tell them to leave the fries or chips off the plate, that way you aren't tempted. Substitute Dijon, mustard , salsa or low fat salad dressings for mayo or cream based sauces.

Starch 80 calories (rice, bread, pasta, potatoes)

15g Carbs, 3 g Protein, 1g fat

Fruit 60 calories

15g Carbs, 0g Protein, 0g fat

Milk

nonfat-90 calories -12g Carbs, 8 g Protein, 0-3g fat

Low fat-120 calories-12g Carbs, 8 g Protein, 5g fat

Other carbs 60 calories

15g Carbs, 3 g Protein, 1g fat

Vegetables 25 calories

5g Carbs, 2 g Protein, 0g fat

Meat and meat substitutes

very lean 35 calories, 0 carbs, 7 g protein, 0-1 g fat

Lean 55 calories, 0 carbs, 7 protein, 3 g fat

medium 75 calories, 0 carbs, 7 protein, 5 g fat

Fat (oils, butter etc.)45 calories

0 carbs, 0 protein, 5g fat

Serving sizes and calorie content

2008-04-12T21:38:00.001-07:00

Serving size and calories

Food Exchange List

Within each group, these foods can be exchanged for each other.

You can use this list to give yourself more choices

Vegetables contain 25 calories and 5 grams of carbohydrate. One serving equals

• 1/2 cup Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.)

• 1 cup Raw vegetables or salad greens

• 1/2cup Vegetable juice

If you’re hungry, eat more fresh or steamed vegetables

Fat Free and Very Low Fat Milk contains 90 calories and 12 grams of carbohydrate per serving. One serving equals:

• 8 oz Milk, fat free or 1% fat

• 3/4cup Yogurt, plain nonfat or lowfat

• 1 cup Yogurt, artificially sweetened

Very Lean Protein choices have 35 calories and 1 gram of fat per serving. One serving equals

• 1 oz Turkey breast or chicken breast, skin removed

• 1 oz Fish fillet (flounder, sole, scrod, cod, haddock, halibut

• 1 oz canned tuna in water

• 1 oz Shellfish (clams, lobster, scallop, shrimp

• 3/4 cup Cottage cheese, nonfat or low fat

• 2 each Egg whites

• 1/4 cup Egg substitute

• 1 oz Fat free cheese

• 1/2 cup Beans—cooked (black beans, kidney, chickpeas, or lentils)

Count as 1 starch/bread and 1 very lean protein

Fruits contain 15 grams of carbohydrates and 60 calories. One serving equals:

• 1 small Apple, banana, orange, nectarine

• 1 medium Fresh peach

• 1 Kiwi

• 1/2 Grapefruit

• 1/2 Mango

• 1 cup Fresh berries (strawberries, raspberries, or blueberries)

• 1 cup Fresh melon cubes

• 1/8 Honeydew melon

• 4 oz Unsweetened juice

• 4 tsp Jelly or jam

Lean Protein choices have 55 calories and 2 to 3 grams of fat per serving. One serving equals:

• 1 oz Chicken—dark meat, skin removed

• 1 oz Turkey dark meat, skin removed

• 1 oz Salmon, swordfish, herring, catfish, trout

• 1 oz Lean beef (flank steak,London broil, tenderloin, roast beef)

• 1 oz Veal, roast, or lean chop

• 1 oz Lamb, roast, or lean chop

• 1 oz Pork, tenderloin, or fresh ham

• 1 oz Low fat cheese (3 grams or less of fat per ounce)

• 1 oz Low fat luncheon meats (with 3 grams or less of fat per ounce)

• 1/4 cup 4.5% cottage cheese

• 2 medium Sardines

* Limit to 1 to 2 times per week.

Medium Fat Proteins have 75 calories and 5 grams of fat per serving.

One serving equals:

• 1 oz Beef (any prime cut), corned beef, ground beef

• 1 oz Pork chop

• 1 each Whole egg (medium)

• 1 oz Mozzarella cheese

• 1/4 cup Ricotta cheese

• 4 oz Tofu (note that this is a heart-healthy choice)

** Choose these very infrequently.

Starches contain 15 grams of carbohydrate and 80 calories per serving.

One serving equals:

• 1 slice Bread (white, pumpernickel, whole wheat, rye)

• 2 slice Reduced calorie or “lite” bread •1/4 (1 oz) Bagel (varies)

• 1/2 English muffin

• 1/2 Hamburger bun

• 3/4 cup Cold cereal

• 1/3 cup Rice, brown or white—cooked

• 1/3 cup Barley or couscous—cooked

• 1/3 cup Legumes (dried beans, peas, or lentils)—cooked

• 1/2 cup Pasta—cooked

• 1/2 cup Bulgur—cooked

• 1/2 cup Corn, sweet potato, or green peas

• 3 oz Baked sweet or white potato

• 3/4 oz Pretzels

• 3 cups Popcorn, hot-air popped or microwave (80-percent light)

Fats contain 45 calories and 5 grams of fat per serving. One serving equals:

• 1 tsp Oil (vegetable, corn, canola, olive, etc.)

• 1 tsp Butter

• 1 tsp Stick margarine

• 1 tsp Mayonnaise

• 1 T Reduced fat margarine or mayonnaise

• 1 T Salad dressing

• 1 T Cream cheese

• 2 T Lite cream cheese

• 1/8 Avocado

• 8 large Black olives

• 10 large Stuffed green olives

• 1 slice Bacon

Source: Based on the American Dietetic Association Exchange List

Food Exchange List continued

Diet, making wise choices when shopping

2008-04-12T21:34:00.000-07:00

Shopping

I made a few revisions to this posting, My suggestions are in bold Rick

The new National Heart, Lung, and Blood Institute Obesity Guidelines say that you can reduce the time you spend cooking healthy by using a shopping list and keeping a well-stocked kitchen. Read the labels as you shop and pay attention to serving size and servings per container. Compare the total calories in similar products and choose the lowest calorie ones.

So, shop for quick low fat food items and fill your kitchen cupboards with a supply of lower calorie basics like the following:

Fat free or low fat milk, yogurt, cheese, and cottage cheese
Light or diet margarine AND COOKING SPRAYS
Eggs/Egg substitutes EGG WHITES

Sandwich breads, bagels, pita bread, English muffins LOW CALORIE BREAD HAS HALF THE CALORIES
Soft corn tortillas, low fat flour tortillas OR FAT FREE TORTILLAS
Low fat, low sodium crackers
Plain cereal, dry or cooked Look for 100-150 cal per serving and 5 or more grams of fiber.
Rice, pasta If you are slimming down watch portions of these, they add pounds

White meat chicken or turkey (remove skin)
Fish and shellfish (not battered)
Beef: round, sirloin, chuck arm, loin and extra lean ground beef
Pork: leg, shoulder, tenderloin
Dry beans and peas

Fresh, frozen, canned fruits in light syrup or juice
Fresh, frozen, vegetables

Low fat or nonfat salad dressings
Mustard and catsup
Jam, jelly, or honey
Herbs and spices
Salsa

Source: The National Heart, Lung, and Blood Institute in cooperation with the National Institute of Diabetes and Digestive and Kidney Diseases, National Institutes of Health.

Basic Guidelines to Weight Loss

2008-04-12T12:29:00.000-07:00

Disclaimer:

Consult your doctor before you adopt any of these suggestions. This is presented as educational material only.

Basic Guidelines to Lose weight fast

OK, You've decided you want to shed an extra 10-200 pounds so you can wear your new jeans or climb the stairs at the parking deck. Let's face it, there are as many reasons and stories as there are grains of sand on the beach where you want to model that new swimsuit this summer. However, there are some basic diet guidelines that can help everyone get there.

No Alcohol.... If you are turned off violently by the thought of not drinking, maybe you should seek out some friends of Bill W and come back when you have this one under control.

Alcohol slows down your metabolism, it inhibits your body from building muscle and it's just empty calories. Also, when we drink our critical faculty is diminished and we tend to do things we shouldn't do. Eating pizza, peanuts or waking up in the wrong bed with a comatose crossdresser are some examples of poor judgment under the influence of alcohol. LOL

Now, it you want to negotiate (like many of my clients do) to allow some room for alcohol in your plan just remember for the purpose of losing fat less is more. Limit drinking to one or two days a week, and don't exceed your calorie intake on those days. Do not drink on the days you workout.

Cut starchy carbs out of your diet. Most of these foods are empty calories and we tend to add rich sauces and butter to them to make them tasty. Rice, potatoes, pasta, bread also starchy vegetables like corn, peas and lima beans. There is nothing wrong with these foods if your want to maintain your weight, but they are extra calories and are dense foods. It's easy to go over your calorie goal if you add them to your meal. Instead of these get your carbs from vegetables, and dairy products like yogurt, and cereals, which are high in fiber.

Eat as many fresh vegetables as you want. Fresh vegetables like: broccoli, cauliflower, brusselsprouts, carrots, cucumbers, celery, lettuce, spinach, etc.

Eat a bowl of high fiber cereal every day. You need lots of fiber in you diet to keep the pipes clean and help you body remove waste.Regularity promotes weight loss. If you find that you still are not keeping things moving drink lots of water and or use an enema or laxative.

Get lots of protein. Protein is harder to digest than carbs especially simple carbs like fruit juice and sugars. Your body can use up to 30% of the calories from protein in the digestion process. That means you can eat 30% more food and not gain an ounce. Limit your sources of protein to the following unless you do the research and find that another protein source has less than 20% of it's total calorie composition from fat

Turkey breast, no skin

Chicken breast no skin

Tuna, white fish,

Lean trimmed pork tenderloin

Lean deli meats chicken, ham, turkey

sirloin steak (there is more fat in this one, but if you must have steak this is the best choice, remove all visible fat before cooking)

Ground turkey or chicken breast for burgers,spaghetti.

Textured Vegetable Protein TVP
Whey protein powder

Skim milk

fat free cottage cheese

Low calorie yogurt

Plain yogurt

Fat Free cream cheese

Beans

Keep a diet log. You need to record calories, grams of protein, carbohydrates and fat. Most of this information is available on the labels of the foods you are eating.

There is a great web site I encourage all my clients to use to track their diet

It's free and has a great data base of foods which is easy to use.

www.thedailyplate.com

Drink lots of water, you can add flavor by using lemon, lime or a splash of fruit juice. You can also drink coffee, teaand One diet soda a day. Keep track of how much you drink just so you are sure your are drinking enough, but don’t worry about the calories they are all calorie free or close enough so that it’s not an issue.

Avoid foods like butter, oil, cream, cheese, nuts, peanut butter, sour cream, all regular salad dressings, mayonnaise, pizza, buffalo wings, guacamole. This list isn’t comprehensive, but I am just trying to hit a few of the favorite diet busters my clients use.(fat free versions of these are ok)

Eating at restaurants is possible but only if you use these rules and make an effort to find out what is in your food. Simple is better, that way you know what your getting. A salad with grilled chicken breast on it is great if you don’t smother it in cheese and ranch dressing.

Ok, this is a good start.

I hope this list didn’t turn you off too much but let’s face facts: changing your waste line means changing your diet and exercising. If you wantfast results this will produce them. If you want to take years to see results, then by all means deviate from this diet.

If this just seems like too much work order a pizza and forget about losing weight. You don’t need the stress. Just learn to love yourself as you are.

It’s who we are on the inside that really matters.

Your first day at the gym

2005-01-31T20:33:00.000-08:00

Exercise can be fun. Forget gym class or bad experiences at a crowded gym. At Actualize U I have created an environment that makes working out fun and effective. Some of my clients have been in my training programs for over 8 years, and many have been with me for 4 or 5 years. Often these very people have joined gyms and dropped out after a few weeks.

Actualize is different because you work in a supportive environment.

All the programs are directed by me, and are designed to be safe and challenging.

I create a tone that encourages you to push yourself, but not to constantly lift more weight but to grow by learning new exercises, and making changes in your life that support a healthier lifestyle and allow you to deal with stress and life's problems effectively.

The key is to find a way to make exercise an ongoing part of your life.

2005-01-31T20:32:00.000-08:00

Small group workout at Actualize, Currently I have 3 group sessions available they meet at 11:00 AM on Tuesday and Thursday, and 5:30 pm on Tuesday. I occasionally have openings in these groups and will make them available to clients when appropriate.

Proven techniques to shape your body

2005-01-31T20:30:00.000-08:00

Mid Atlantic Champion 2000 NABBA

After training clients for 4 years I decided to push it to the limit and enter a bodybuilding contest. It was a lot of work, I trained at least 2 hours a day 6 days a week, but it was fun and I learned a lot about how to push myself and shape and define my body. I know most people have no desire to work that hard or to become a bodybuilder, but the same principles which allowed me to shape my body will work to help you on your path to fitness.

Over the past 8 years I've had many clients express a fear that they will become too muscular. While it's possible for anyone to build muscle, it takes a good genetic disposition and a tremendous about of work to build a hard body. I promise you it won't happen by accident and you won't wake up one morning and suddenly be a bodybuilder. It takes a complete lifestyle change which requires a very strict diet and exercise program. Don't let fear of becoming overdeveloped prevent you from pushing youself to be the best you can be.

If you accidentally develop more muscle than you want, all you need to do is take a little time off and it will go away.

There are tremendous benefits to building a leaner more toned body. Muscle is more dynamic than fat. The muscle you build is a calorie burning machine that will work to keep the pounds off 24 hours a day seven days a week.

You will be stronger, and have more energy and stamina to work hard and play hard.

You will feel younger, sexier and exude confidence. Reshaping your body isn't the fountain of youth, but it's as close as you can get.

First week in the gym

2005-01-30T19:42:00.000-08:00

Most people join a gym or begin working with a trainer because they are anxious to get in shape, and they have a list of things they want to work on: Losing the gut, toning and shaping up arms, thighs, chest, butt etc.

However, the vast majority of January's new exercise enthusiast give up in a few weeks. The reason is they jump in and push themselves to hard in the first few days and then quit because of the pain or even worse an injury.

My philosophy is to begin slowly and build a foundation. I like to use the first week as a time to evaluate and begin to build a foundation of flexibility and strength. Let's face it taking care of our bodies is a life long commitment. If you have avoided the gym for a few years it's not going to be possible to make up lost ground in a few hours. However, what we can do with those first few hours is begin to create a positive exercise experience and build a foundation by learning to incorporate flexibility, and proper form in your training program. That way your ready to push hard when your ready for it and the hard work will be more rewarding and actually make you want to stick with the program.

Day one at Actualize begins with a comprehensive evaluation which includes a detailed health history, range of motion testing and flexibility evaluation, measurements, including or Body fat composition testing, along with goal setting.

If diet is part of the goal I suggest you begin by keeping a log of what you eat. The Daily Plate is a great web site that can help you do that. I get all clients interested in weight loss to set up a free account that we can both use to monitor their choices and progress.

Studies have proven the people actually lose weight if they take the time to write down what they eat. I think this approach is good because it encourages clients to take responsibility for their diet and it allows me to review the diet and make suggetstions.

I have seen that clients who adhere to this plan lose weight, and clients who deviate from is usually do not.

Of course everyone is different, but almost everyone knows at least one or two ways to change their diet which can help them lose weight. It doesnt do any good to continue to build a list of things to change and interesting information on diet if we fail to consisistently use the information to change our eating habits. It s what you do now that you know that shows up on the scale and in the mirror. Making a commitment to record what you eat, good and bad is an honest first step because it affirms your commitment to honestly confront your actions and accept the consequences.

I like to tell new clients our diets are like our bank accounts they must be balanced. If we are overweight it's like being in debt. If you want to pay off a debt you need to devote extra resources to finding extra money to chip away at the interest. Like wise if you have a huge surplus of body fat to get rid of you need to begin chip away at it by using more calories than you eat each day.

There are several ways we can begin to address this problem. Of course we can eat less, however, it is important not to starve ourselves because if we do then our bodies slow down and our resting metabolism uses fewer calories. The net result can be that we eat less and get poor results. We can exercise of course and this helps to