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An Apple A Day... |
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Brazilian researchers, studying the impact of fruit intake on
weight loss, report that overweight women who ate just 300 grams of apples or
pears that's the equivalent of three small fruits a day lost more weight on
a low-calorie diet than women who didn't add fruit to their diet. For the
study, women were instructed to eat one of three dietary supplements: apples,
pears, or oat cookies three times a day.
After 12 weeks, the fruit group lost 2.7 pounds, whereas the oat group lost
1.9 pounds.
Researchers suggest several theories as to why apple and pear consumption may
promote weight loss.
First, fruits like apples and pears are "low energy-density" foods that is,
they have a relatively low calorie count compared to other non-fruit foods.
Second, research has shown that eating a high-fiber diet promotes post-meal
"satiety," meaning we feel fuller for longer after eating a high-fiber meal.
Apples and pears are both important sources of fiber, delivering 5 grams of
fiber per medium-sized apple and 4 grams per medium-sized pear.
And finally, research has also established that eating a high-fiber diet
decreases total calorie intake, thus contributing to weight loss. In other
words, eating a high-fruit diet tends to make it more difficult to overeat,
because eating a lot of low-energy dense fruits like apples and pears crowds out
other foods, reducing your total calorie intake.
Now go eat an apple. |
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A Little New Years Humor |
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T'was the month after
Christmas, and all through the house,
nothing would fit me, not even a blouse;
The cookies I'd nibbled, the eggnog I had to taste,
at the holiday parties had gone to my waist;
When I got on the scales there arose such a number!
When I walked to the store (less a walk than a lumber),
I'd remember the marvelous meals I'd prepared,
The gravies and sauces and beef nicely rared;
The wine and the rum balls; the bread and the cheese,
and the way I'd never said, "No thank you, please."
As I dressed myself in my husband's old shirt,
and prepared once again to do battle with dirt,
I said to myself, as only I can,
"You can't spend a winter disguised as a man!"
So, away with the last of the sour cream dip.
Get rid of the fruit cake, every cracker and chip.
Every last bit of food that I like must be banished,
'til all the additional ounces have vanished.
I won't have a cookie--not even a lick.
I'll want only to chew on a long celery stick.
I won't have hot biscuits, or corn bread, or pie,
I'll munch on a carrot and quietly cry.
I'm hungry, I'm lonesome, and life is a bore,
But isn't that what January is for?
Unable to giggle, no longer a riot.
Happy New Year to all and to all a good diet!
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The Dreaded Food Journal |
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Kaiser Permanente conducted a
study in which they recruited 1700 participants and tracked their progress as
they embarked on a weight loss journey. This moderate weight loss plan involved
both exercise and a healthy diet.
It turns out that the dieters who kept a daily journal (food log) of every
single thing they ate and drank lost TWICE as much weight as those who did not
keep a written log. The fact that loggers lost more weight is not surprising,
but losing double what the others dieters did is astounding.
It comes back to a point I constantly bring up with my clients: Keeping track of
your eating habits keeps you accountable for what you consume. The majority of
Americans vastly underestimate the amount of food (calories) they actually
consume. The proof is in their waistline. When you write it down, everything is
right there in black and white. Hidden habits are uncovered, and nutritional
mistakes come to light.
It had a very big impact, one study participant noted. If I was walking
through the kitchen and wanted to grab a cookie or a brownie, I would think
twice because I knew I had to write it down.
I require all Fitness Together clients to keep a food journal. The ones that
actually do it always make better progress every time, without fail.
Keeping track of what you eat is one of the easiest secrets to fat loss success
I can think of. If it makes you think twice about what you are consuming then it
is worth it. If we can look at the data and find places to make improvements,
you will get faster progress. And most importantly, you are learning about the
foods you eat - calories, portion sizes, meal times, energy levels, etc. And
that is information that you can use for the rest of your life to maintain your
results.
So if you want to double your weight loss results, make your nutrition journal a
high priority in your fitness program.
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Recipe of the Month |
Curried Chicken and Veggies
This chicken and
veggie dish is light and delicious. Yogurt and curry flavors blend for an
enjoyable new chicken experience. Enjoy it as a tasty lunch or a protein packed
dinner.
Servings: 2
Here's what you need...
- 5
oz boneless raw chicken breast, diced
- 1/4
cup chicken broth
- 4
teaspoons cornstarch
- 5
cups raw mushrooms, sliced
- 4
teaspoons olive oil
- 2
cups
red bell pepper,
chopped
- 2
cups China peas
- 1
cup plain lowfat yogurt
- 2
teaspoons curry powder
- Put
2 teaspoons olive oil and the diced chicken in a non-stick pan. Cook chicken
until browned, then add chicken broth, yogurt, curry powder and cornstarch,
stir constantly. Heat until thick sauce forms, then simmer for 5 minutes.
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While chicken is cooking put 2 teaspoons olive oil, mushrooms,
bell peppers,
and china peas in another non-stick pan. Cook until the vegetables are tender.
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Place an equal amount of vegetable on 2 plates and top with equal amounts of
chicken.
Nutritional Analysis:
One serving equals: 373 calories, 13g fat, 35g carbohydrate, 7g fiber, and 32g
protein.
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FT Gift Certificates Available Online |
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Gift Certificates can be applied towards any training package of 10 or more sessions.
For new clients only, get 1 free session added to your training package when you redeem your gift certificate.
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Fitness Together 951-302-2995 |
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Ed FerrellAs owner, manager and head trainer of Fitness Together - Temecula,
I have found that there is nothing more rewarding than helping my clients reach
their personal fitness goals. It goes far beyond helping them to lose weight and
feel better about themselves. I have seen lives completely changed when clients
learn and apply proper nutrition and exercise to their lifestyles.
No one I know has ever regretted losing weight and getting in better shape. The
improvements and enjoyment that clients experience in their daily lives as a
result of their personal training is why I do this. I may work with each client
less than an hour a day, but I known they are enjoying the benefits of their
improved energy, health and fitness all day long -- and that's what its all
about. Without your health, nothing else matters.
Contact Us
Fitness Together
31045 Temecula Parkway #103
Temecula, CA 92592
951-302-2995
www.fttemecula.com
Subscribe If this
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website and request your Free subscription.
Links
Fitness Together
Quit Smoking,
Guaranteed
Work-at-Home Moms
Nutritional Supplements
Quote of the Month
"A dream is just a dream. A goal is a dream with a plan and a
deadline."
- Harvey Mackay
Health Trivia
1 oz - 28 grams
protein = 4 cals per gram = 112 cals per oz
carbs = 4 cals per gram = 112 cals per oz
fat = 9 cals per gram = 252 cals per oz
Birthstone
Garnet
Holidays
Jan 1 - New Years Day
Jan 21 - Martin Luther King
Healthy Humor
I gave up jogging for my health when my thighs kept rubbing together and
setting my shorts on fire.
Health Tip
Recent studies confirm that nuts are an important part of a healthy diet.
Nuts promote a healthy heart, improve digestion and help ward off cancer. Of
course, nuts need to be eaten in moderation, as they are a calorie dense food.
Incorporate a small handful of raw almonds into your daily diet, and reap the
healthy benefits of nuts.
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