Kathi also educated Brack on proper nutrition and portion control. "I basically used to eat just one meal a day." Kathi told him to make sure that he ate small meals of healthy food all throughout the day - breakfast, midmorning snack, lunch, midafternoon snack and dinner. "By eating at a steady rate all throughout the day, my insulin doesn't get a chance to spike and so I don't store fat."
Brack has found that if he skips exercise one day, he misses it. He lifts weights on Mondays, Wednesdays and Fridays; on alternate days, he works on his cardio exercise by alternating workouts on the elliptical and step machines and swimming.
With all the confusion out there about which diet is the right one to follow - high protein, low carb, low fat, etc. - I decided to go to Brack's new health guru, personal trainer, Kathi Horn. I asked Kathi some questions about nutrition and exercise. There seems to be so much confusion out there about the right diet to follow - low-carb, low-fat, high protein, etc. What is your diet philosophy?
Balance! Each macronutrient serves a purpose. I believe the key is not depriving your body of any nutrient. For your body to work better, you need to include a variety of foods in your diet. Generally speaking, you need to balance proteins, carbohydrates and fat - one category should not be emphasized over another, such as in the low-carb, high-protein diets. Protein sources such as meats and cheeses should be lean and low fat. Choose whole grains like whole wheat bread, brown rice, etc. over so-called "white foods" like sugar, white flour or rice. Avoid saturated fats, such as butter and stick to monounsaturated fats like olive and canola oils and polyunsaturated fats like corn and safflower oils. And eat your fruits and veggies! At least 3 servings of vegetables and 2 servings of fruit is a good guideline. Check out the USDA's new food pyramid at http://www.mypyramid.gov/ to get a personalized guideline.
How can you lose weight and still maintain a balanced diet?
The right portion size is important. Weigh and measure your food for at least one week to teach yourself what the right portions should look like. For instance, 3 ounces of meat is about the size of a fist or a deck of cards. An ounce of cheese is about the size of 4 dice. A serving of fruit is 1 small fresh fruit or 1/2 cup of diced fruit. A service of vegetables is usually 1/2 cup of cooked or 1 cup of raw vegetables. A serving of milk is 1 cup and a serving of whole grains like brown rice or oatmeal is usually 1/2 cup.
Another way to spike your body's metabolism is to eat small balanced meals 4 to 6 times a day. Don't skip meals and then try to make up for it with a huge meal later. Avoid empty calories like sodas and candy. And, drink plenty of water. The average person should drink at least 96 ounces of water each day. For fat loss, drink 8 ounces more per 25 pounds of overweight. And, of course, as the temperature rises, increase your water intake.
How much exercise do you think a person needs each week to be healthy or to lose weight?
Everyone should exercise at least thirty minutes a day to maintain a healthy body. This could be aerobic exercise like walking, running, swimming, etc. To lose weight, the goal is to burn more calories than you consume. To do that, watch your portion sizes and increase your physical activity. Try to live a more active life in general - take the stairs at work instead of the elevator and park your car at the farthest end of the parking lot.
What value does lifting weights have in a person's weight loss program?
The more muscle you have, the higher your metabolism. So, increasing your muscle size will help you burn more calories. Go easy, though, and alternate muscle groups worked each day. Never work the same muscle group within a 48-hour period.
Aerobic and weight-training exercises work together.
How about people who travel on business or vacations? How can they eat healthfully on the road?
Restaurants do serve very large portions, so watching your portion size is key. Again, a fist size of anything is a good rule of thumb. Ask for salad dressing or gravies on the side. Share a meal with a traveling companion, if possible. If you have a refrigerator in your hotel room, bring half of your meal home in a "doggy bag."
Thanks Kathi for all your advice.
Do you have any parting words of wisdom for our readers?
Make healthy living and exercising a permanent lifestyle. It's not always easy to change our lifestyles, but it can be done if we do it in small steps. Make your changes gradually, set short-term goals for yourself and reward yourself with non-food rewards when you reach those goals.
Kathi's Whole-Wheat Pizza Recipe:
Ingredients: 1 package active dry yeast, 1 cup warm water (105-115 degrees), ½ teaspoon salt, 2 teaspoons olive oil, 1-1/2 to 2-1/2 cups whole-wheat flour, 1/2 to 1 cup all purpose flour, 1 tablespoon cornmeal.
Dissolve the yeast in warm water in a warmed mixer bowl. Add salt, olive oil and 2-1/2 cups flour. Knead dough to mix thoroughly. Add remaining flour, 1/2 cup at a time and knead dough until it starts to clean sides of the bowl. Place dough in a greased bowl, turning to grease the top. Cover and let rise in a warm place, free from draft, about 1 hour, or until doubled in bulk. Punch dough down.
Brush a 14-inch pizza pan with oil. Sprinkle with cornmeal. Press dough across the bottom of the pan, forming a collar around the edge to hold toppings. Add toppings, as desired. Top with your favorite pizza or tomato sauce, part-skim mozzarella cheese, a sprinkling of grated Romano cheese, oregano and other spices as desired. Try sliced tomatoes, partly steamed zucchini or broccoli, onions and/or lean ham for a healthy veggie pizza. Bake at 450 degrees for 15 to 20 minutes. Yield: 4 servings.
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