Friday, July 6, 2012

Quick Fitness for Beginners

I get many messages requesting , fitness advice for beginners. I send similar responses and sometimes don't have the time to send individual messages in a timely fashion. Therefore, I've created this article with pieces of some of my responses to be accessed by everyone at anytime. It's not EVERYTHING about fitness , but just enough to help some beginners on their new journey :)


I am going to be very straight forward with you and tell you it is all your diet. Eliminate white flour based items , such as white bread, pasta , donuts, cookies etc. and replace them with wheat / whole grain pasta and breads. Milk is also not a great component when changing to a healthier lifestyle, I suggest trying almond or soy milk if you dont have an allergy of course. If you are Lactaid has great alternatives. And no frying , and eliminate salt intake. Proteins I suggest egg whites, chicken, fish , shrimp. Beef only once a week. Try to eat 5 times a day that is 3 meals and 2 snacks: breakfast , snack, lunch, snack, dinner. Snacks I have a rice cake with pb, protein shake or some fruit. Also incorporate some cardio, and plyometric work to burn fat.Also weight training for increased metabolic rate and muscle tone.





Now for the consistency , that took me a little bit of time. It stems from making it a lifestyle to creating my blog, and helping others. I just don't think it's right to give advice and not follow it myself. And rule of thumb if you can't do the work outs make sure the nutrition is almost perfect. Nutrition is the most important part. Also be sure not to completely deprive yourself because that's when disorders can kick in. I mean I even have days when I'll have cookies and icecream but that's like once every 2 months. You also learn that it is a lot easier to undo all your hard work than it is to create the healthy life you wanted, so it's not worth it to have "cheat days" every week like some people do. The only time I actually am at the gym everyday is when I'm about 3 months out from competition. But otherwise I just live a healthy lifestyle and it keeps me where I want to be.

Hope this helps !
-Pam

Saturday, May 19, 2012

Know your Fats!

Fats can be harmful to the body too much may increase your LDL (bad) cholesterol levels and cause coronary diseases. However there are good fats ! Yes, good/ healthy/ essential fats !

Your body needs fat, it uses it for energy. If you have looked at the labels of some food items you may have noticed some words such as unsaturated fats,  monounsaturated ,polyunsaturated, saturated, trans fat or hydrogenated fats and omega-3 fatty acids.

Not sure if you readers have noticed but there are some food items now that state in bold " NO TRANS FATS" or " LOW IN SATURATED FATS" , but do you ever ask yourself what exactly does that mean? Well I'm going to break them down for you.

First we'll start with
1.Saturated Fats : These fats are solid in room temperature and derive from animals such as : meat, dairy and eggs, however some may be plant based such as coconut oil. These fats raise your LDL (bad) cholesterol levels.

2. Trans fat or Hydrogenated Fats: These are unsaturated fats that can raise your total LDL and lower your HDL (good) cholesterol. These fats can be found in processed foods items such as cookies, cakes, fries, donuts and many more.

3. Unsaturated Fats are divided into two: these fats are healthy fats. They are liquid in room temperature and solidify when in cold temperature. They derive from vegetable and plants.
           * Monounsaturated Fats: are found in olives, nuts, peanut oil, canola oil and avocados. hey lower your LDL (bad) cholesterol and maintain your HDL (good) cholesterol.
           *Polyunsaturated Fats: are found in safflower, sesame, corn and soybean. They reduce your LDL (bad) cholesterol, however too much can lower your HDL (good) cholesterol

4. Omega-3 Fatty Acids:  These are the fats that are essential to your diet. They include cold-water fish, flaxseed, soy and walnuts. These fats help reduce coronary disease and boost the immune system.


Fats are essential to the body, you should never try to eliminate them completely, instead learn to eat the right ones and live your healthy lifestyle :)

                                 ***Little Advice : stick to liquid fats instead of solid







Monday, May 7, 2012

Brown or White Rice?



by @PresidentElla       

        From my personal experience, sometimes, it's easier to make a "healthy" choice if you understand why that's the healthier choice. So... what makes brown rice so different from white? Call it unreliable if you'd like, but Wikepidia helped me find the sources to all the answers :) My favorite Chinese food spot in midtown is Ginger's on Fashion Ave. While some feel like their rushed in & out of the place, I appreciate the fast service. What I always struggle with ---no matter where I'm eating lunch --- is choosing my starch. I'm not quite a lo mein girl, so rice is always the option for me. The word "fried" says enough for me to stay away but, between white and brown rice, I never really knew the difference.  Until today, that is!!! 

Thursday, May 3, 2012

Combining Aerobics + Weight Training




      If you're anything like me, you have NO IDEA of the different "types" of exercise or when you should do which. I'll let @PFungFitness provide details later, but for now, I'll share what I've read  :) 

Is Weight-Watchers for You?




by: @PresidentElla

A couple of the girls at work have taken on Weight Watchers and they seem to like it. Not that I'm the type to count numbers all day, but perhaps that's for people other than myself -_- Either way, I suppose the key is to eat healthy and maintain a stable diet. I mean, if it works for someone else, that doesn't mean it'll work for you. But it might *shrugs* You should know your options!

Monday, January 2, 2012

Healthy Stir "Fry"





         
          Looking for that oriental flavor without the extra calories? Here’s alternative to healthy stir “fry” rice which taste the same, if not better than what you would order out; it’s also so simple that you won’t need to wait the 45 minutes to start eating.
****Note I don’t have much time so; I try to find things I can cook/steam in the microwave.

Ingredients
One minute Brown rice
 Frozen Stir Fry Veggies
2Tbs (40 Calories) Olde Cape Cod Fat free sesame Ginger Marinade
1Tbs (10 Calories) La Choy Stir Fry Teriyaki sauce and Marinade
Kikkoman Less sodium soy sauce (only a pinch due to sodium count)
Shrimp or chicken or even both!




Steps
1.    Prepare your shrimp or chicken, shrimp is a lot simpler, but with chicken I just cook it in my George Foreman Grill and slice it into think pieces, prior to mixing it in with the veggies
2.    Spray pan with Pam spray or alternative
3.    Steam stir fry veggies in pan
4.    Microwave or cook your minute brown rice. I use ½ cup cooked rice. This varies on your weight and size.
5.    Add chicken or shrimp to veggies
6.    Add Teriyaki, soy sauce and sesame ginger marinade, mix and let cook for a few minutes
7.    Add cooked rice mix, let simmer and serve!

It’s a very quick and simple recipe and super tasty. Feel free to add more veggies or experiment with different protein substances. Enjoy ! 
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