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Client of the Month |
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Becky |
Congratulations to Becky on
earning our Client of the Month Award! Becky has been an outstanding
client and has never missed a session in the six months she’s been training
at Fitness Together. She has lost 24 ¼ inches and over 40 pounds and
is still going strong!
Read her
testimonial
and see how training at Fitness Together has changed her life.
Great job Becky! (and
enjoy your prize) |
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The Culture of Overeating |
Certain foods are powerful.
They cast a spell over the most well-meaning dieter, and cause logical people
to overeat until their sides hurt.
They occupy your thoughts to the point of obsession as you try to ignore a
plate of cookies.
And when it's all said and done, they accumulate on your body in the most
obtrusive way as a result of hundreds of unused calories.
Why does food hold such power? And, most importantly, how can you control your
eating?
The End of Overeating
David A. Kessler, MD set out to answer these pressing questions in his instant
bestseller, The End of Overeating. Despite being a pediatrician, a former FDA
commissioner, and former dean of the medical schools at Yale and the University
of California, San Francisco, Dr. Kessler struggles with his weight.
Observing the current obesity epidemic, he knew that he wasn't alone.
Dr. Kessler, with the insight of some of the brightest minds in medicine and
science, discovered the following three reasons that most of us are compelled
to overeat.
1. An Irresistible Combination Rewires Your Brain: Think of your
favorite treat - most likely it can be broken down into the basic building
blocks of sugar, fat and salt. This combination is known of as the ‘three
points of the compass', a combination that has been shown to literally alter
the biological circuitry of your brain.
Sugar, fat and salt give food a high hedonic value which gives you pleasure.
This pleasure reinforces you to return to your favorite foods time and time
again.
2. The Food Industry Targets You: Everywhere you go you'll see the clever
work of the food industry, tempting you with highly palatable creations. Food
has become a science, and your taste preferences are the guiding light.
The food industry has one goal - to get you hooked. By constructing food items
that are high in sugar, fat and salt, they know that you will come back time
and time again.
3. Conditioned Hyper-eating Becomes a Way of Life: Humans are
conditioned to seek more reward. When readily available, hyper palatable foods
become our reward pattern, hyper-eating quickly emerges. Dr. Kessler describes
the cycle:
"Foods high in sugar, fat, and salt, and the cues that signal them, promote
more of everything: more arousal...more thoughts of food...more urge to pursue
food...more dopamine-stimulated approach behavior...more consumption...more
opioid-driven reward...more overeating to feel better...more delay in feeling
full...more loss of control...more preoccupation with food...more habit-driven
behavior...and ultimately, more and more weight gain."
Breaking the Cycle
The good news is that you don't have to remain trapped in a cycle of
overeating. The following three tips will put you back in control.
1. Set Your Rules: In order to resist overeating in today's tempting food
environment, you must eat by a set of self-imposed rules. Predetermined rules
take away the need to make food decisions in vulnerable moments.
Dr. Kessler thinks these rules should be, "simple enough to fit with your busy
life, but specific enough to remove uncertainty from the food equation."
For suggestions as to what rules you should adopt, let's turn to another
authority on eating; bestselling author of ‘In Defense of Food', Michael Pollan:
- Don't eat anything your great grandmother wouldn't recognize as food.
- Pay more, eat less. Look for quality of food over quantity.
- Eat meals. Cut out snacking, stick with structured meals.
- Don't get your fuel from the same place your car does. Gas stations are great
for fueling your car, but the food they sell are not suited to fuel you.
- Try not to eat alone. Eating can become mindless when alone, leading to
overeating.
- Eat slowly. Eat foods that have been prepared slowly – that means no fast
food.
2. Make Negative Associations: When was the last time you peeled a lemon and
ate it whole? Probably never. That's because your taste buds have a negative
association with the sour taste.
Our taste buds have traditionally been our guide when it comes to food
selection, but this must change for you to successfully avoid overeating. Since
the food industry purposely crafts food items to please your taste buds (not
your waistline), what tastes good can no longer dictate what you eat.
It's up to you to create negative associations with unhealthy food - despite
their pleasing taste. Here are some negatives to focus on:
- Those extra calories will accumulate around your waist.
- Your health will suffer.
- You will become more disappointed with your appearance.
- You'll feel sluggish.
3. Give Yourself a Real Reward: The bottom line is that we eat unhealthy food
as a reward, even though it causes more harm that good. It's time to give
yourself a truly beneficial reward – exercise.
Exercise is a healthy reward that will not only release endorphins into your
system, but will also give you the benefit of weight loss and improved health.
I truly believe that you can overcome your pattern of overeating with healthy
eating and regular exercise. Call today to get started on a program that will
truly change your life. |
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What is the Glycemic Index? |
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The glycemic index
represents the speed in which a carbohydrate is absorbed into the blood
stream. The higher the glycemic index for a
food, the faster it will raise blood sugar levels in the body, thus increasing
insulin secretion. Slowly digested carbohydrates, those low on the
glycemic index, cause a smaller fluctuation in blood sugar and insulin levels.
Effects on Fat Loss: Elevated insulin levels brought on by the
consumption of a large amount of carbohydrates prevent the body from using
stored fats as fuel. Body fat can be thought of as the body’s energy reserve.
By reducing the secretion of insulin through the consumption of
low to moderate glycemic carbohydrates, fat burning ability may be enhanced.
Muscle Maintenance: For muscle repair, growth and endurance, it is
vital to maintain high levels of muscle glycogen. Anything causing
insulin levels to fall is detrimental to glycogen repletion. An intake of
moderate to low glycemic carbohydrates can help stabilize insulin levels.
During exercise: The glycogen content of muscles always decreases
rapidly during exercise. Use of high glycemic foods immediately before and
after exercise aide in fast repletion of muscle glycogen.
See the
Glycemic Index and Glycemic Load of some
common foods here. |
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Meetup.com |
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If you would like to attend some free health and
fitness activities, then check out the
Fitness
Together Meetup.com group. It's free to join, and by
joining, you will have access to our calendar of events, and be notified when
new activities are scheduled. Our last event was vegetarian lunch with all
kinds of healthy, tasty goodies and recipes (especially that blueberry pie!).
It was a great lunch and a lot of fun!
March will have some more great meetups. Look for
another bootcamp workout in the park, hikes and healthy lunches and more!
Anyone can join at
meetup.com. You don't have to be a Fitness Together client and there
is no charge or fee. |
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Recipe of the Month |
Gourmet Open-Faced Salmon Sandwich
Open-faced sandwiches are great for cutting out
extra calories while trying to lose weight. This recipe calls for sprouted grain
bread, which is flourless bread that is densely packed with nutrients. Store
your sprouted grain bread in the freezer, since it is made without preservatives
or chemicals to promote shelf life. Yield: 2 servings
Here's what you need:
• 1 sprouted grain bun
• 2 Tablespoons hummus
• 1/2 cup arugula
• Half of an avocado, peeled, pitted and sliced
• 6 oz smoked salmon
• 2 thin slices of onion
• 4 slices of heirloom tomato
• Salt and pepper to taste
1. Spread each piece of the bun with 1 Tablespoon of hummus. Top each
with half the arugula, avocado, salmon, onions, and tomato.
2. Season with freshly ground sea salt and pepper.
Nutritional Analysis: One serving equals: 267 calories, 9g fat, 25g
carbohydrate, 6g fiber, and 22g protein. |
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FREE Personal Training Session and Consultation |
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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
there 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 Pkwy. #103
Temecula, CA 92592
951-302-2995
www.fttemecula.com
Subscribe If this
newsletter was sent to you by a friend, and you would like to receive it every
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Links
Fitness Together
Work-at-Home Moms
Nutritional Supplements
Golf Fitness
Meetup.com
Holidays
Mar 14 - Daylight Saving
Mar 17 - St Patrick's Day
Mar 20 - First Day of Spring
Mar 28 - Palm Sunday
Mar 30 - Passover Begins
Quote of the Month
You are always free to choose what you do first, what you do
second and what you do not do at all.
- Jim Rohn
Health Trivia
The number of fat cells in your body is determined at birth. A gain in body fat
does not increase the number of fat cells, but rather the size of the existing
fat cells
Healthy Humor
My doctor is really subtle. He suggested that I
lend my body to someone who will exercise it.
Health Tip
When people on low-calorie diets ate two scrambled eggs with toast and jam
for breakfast, they lost 65 percent more weight than the dieters who started
their day with a bagel and cream cheese. The protein in eggs probably helps
control appetite, so people eat less during the day.
Refer a Friend Here’s
your chance to help your friends and family achieve their health, fitness, and
weight loss goals and to help me grow my business – and best of all there’s a
free gift in it for you!
Refer
a Friend to Fitness Together.
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