There are no rules in my diet, nor in my training routine. I understand that each day builds on one another and with balance, I can feel growth both as an active individual and as a health conscious individual. It's important that we recognize that we can only reduce risk for disease and illness....because rarely is anything 100% preventable in life.
I believe that we all should embrace situations with the idea that what we put into something is directly proportional to what we get out of it. But sometimes, if done right, we get more out of something than what we put in. Knowing that a sweet treat here or there or a few missed workouts will not cause an "end of the world" situation, never lose sight of how you are living your life. Simply addressing those competing voices in your head is the easiest and most simple way of finding ways to create balance so that you are living life with happiness and satisfaction and not regret.
You see, what's the point of achieving personal body composition or performance goals, if you are not enjoying the process??? I always say "what's the point of a lean body if you can't do anything with it?"
We all need breaks here and there and life can not be filled with rules, restrictions, disciplined regimes and behaviors that limit social interactions and an enjoyable flexible lifestyle. Although I firmly believe that consistency with realistic behaviors will ensure a quality filled life, we all deserve a break here and there and sometimes it is best-welcomed, when we aren't expecting it to happen.
I wanted to share a few products featured in the Nutrition Action Healthletter (NA-P-362). As one of my favorite magazines, I enjoy reading evidenced-based articles, with a funny twist. We have a tendency (as a society) to always label food as good or "bad" and with these following foods, I would have to label them as "YIKES". However, with a balanced approach to living life, you can't help but laugh with an open mouth, when it comes to the following food items:
Triple Bypass: - Can't decide what to pick from a restaurant menu? No worries. Now you can order not just one entree, but two..or three...all at once. Olive Garden's Tour of Italy - Homemade Lasagna, Lightly breaded chicken parmigiana and creamy fetuccine alfredo - comes with 1450 caloreis, 33g of sat fat and 3830 mg of sodium. Add a breadstick (150 calories and 400mg of sodium) and a plate of garden-fresh salad w/ dressing (350 calories and 1930mg of sodium) and you'll consume almost 2000 calories (an entire day's worth) and 6160mg of sodium (4 days' worth) in a single meal!
Salt's on! - An average cup of Campbell's Condensed soup has 760mg of sodium. But most people eat the whole can of soup, which contains 1900mg of sodium - more than most adults should consume in an entire day! Look for Campbell's Healthy Request, Progresso Reduced Sodium and Healthy CHoice soups with sodium in the 400s (still a lot if you eat the whole can). Brands like Amy's, Imagine Foods, Pacific Natural Foods and Tabatchnick have even less sodium.
Stone Cold - Cold Stone creamery's Oh Fudge! shake (chocolate ice cream, milk and fudge syrup) starts at 1250 calories for the "like it" (16 oz) size. That's more than a large (32 ounce) McDonald's McCafe Chocolate triple Thick shake. The "love it" (20 oz) has 1660 calories and the "Gotta Have it" (24 oz) reaches 1920 calories (just about an entire day's worth) and 69g of sat fat (3.5 day's worth). That's the sat fat content of 2 x 16-ounce T-bone steaks plus a buttered baked potato, all blended into a handy 24-oz cup.
Starbucks on Steroids - The starbucks venti (20 oz) white chocolate mocha with 2% milk and whippe dcream is more than a mere cup of coffee. It's worse than a McDonald's Quarter Pounder with Cheese. Few people have room in their diets for the 580 calories and 15 grams of sa fat that this hefty beverage supplies. But you can lose 130 calories and almost 2/3rds of the bad fat if you order it with nonfat milk and no whipped cream.
Tortilla Terror - Interested in a Chipotle Chicken Burrito (tortilla, rice, pinto beans, cheese, chicken, sour cream and salsa)? Think of its 970 calories and 18g sat fat, as three 6-inch Subway BLT Classic Subs! Skipping the cheese or sour cream cuts the sat fat to 6g but you still end up with 750 calories and more than a day's worth of sodium. YIKES!
____________________________________________________________________________________
Time to close your mouth and lower your eye-lids. Yes, I know...crazy stuff that the food industry is "dying" for us to try. The beauty is, however, that no one is forcing you to eat these foods. Although this is a small list compared to the many high-cal, high-fat, high-sodium restaurant-style (or fast-food) meals, along with the overwhelming amount of processed food targeted to consumers (telling us what to buy because they think they know what's best for us), keep in mind that YOU have control over what you put into your body.
The other day, one of my clients reported eating out 10 times per week. I asked my client to have a goal to eat out 5 or less times per week. My client ate ou 8 times one week but focused on decreasing portions at home, adding more fruits and veggies into the diet and choosing "smarter" options when eating out. I was thrilled at the changes in just 2 weeks!!Success comes in so many ways....aim for progress, not perfection.
In other news....
Upcoming event...TONIGHT!Ask the experts - coaching"Our Experts have come together to offer a few awesome prizes to raffle off at our Ask the Experts event this Friday. Everything from Free 26.2 with Donna SWAG to personal training sessions, free nutrition consultations and goodie bags. The fun starts at 7:00 with some light snacks and drinks with our Experts kicking off the talk at 7:30. If you have any last minute questions please contact Jimmy Manos at the Bartram Park Store 268 0608. See everyone at 7:00 this Friday!"
Marni Sumbal
I realize that hiring a coach can be a costly investment. Success in life and in sport is not easy. Achieving goals and dreams requires a lot of hard work, dedication and discipline. Because consistency is the determining factor of whether or not you will maintain that same level of success, year after year, it is suggested that you hire a coach to keep you successful in this ever changing and evolving world.
Paul McRae
Whether you have never run in your life or are just starting out and would like some one-on-
one coaching to keep you healthy and motivated, we can help. Personal Training, Personal
Results is the main focus when training with Paul Mcrae. Paul also has an indoor training
facility which houses Alter G Treadmills. These treadmills will allow you to train at levels you
never thought were imaginable. From training through injuries and rehabilitation, to increasing
speed, the Alter G Treadmill is your source.
Amanda Napolitano
As director of 26.2 with Donna Foundation, The National Marathon to Finish Breast Cancer, the training
Amanda provides is traditionally called the “Galloway Method” Although this run/walk method
is mostly used for marathons, it is a great tool to be used for beginner runners as it gives you a
rest/walk period followed by a run period.
I believe that we all should embrace situations with the idea that what we put into something is directly proportional to what we get out of it. But sometimes, if done right, we get more out of something than what we put in. Knowing that a sweet treat here or there or a few missed workouts will not cause an "end of the world" situation, never lose sight of how you are living your life. Simply addressing those competing voices in your head is the easiest and most simple way of finding ways to create balance so that you are living life with happiness and satisfaction and not regret.
You see, what's the point of achieving personal body composition or performance goals, if you are not enjoying the process??? I always say "what's the point of a lean body if you can't do anything with it?"
We all need breaks here and there and life can not be filled with rules, restrictions, disciplined regimes and behaviors that limit social interactions and an enjoyable flexible lifestyle. Although I firmly believe that consistency with realistic behaviors will ensure a quality filled life, we all deserve a break here and there and sometimes it is best-welcomed, when we aren't expecting it to happen.
I wanted to share a few products featured in the Nutrition Action Healthletter (NA-P-362). As one of my favorite magazines, I enjoy reading evidenced-based articles, with a funny twist. We have a tendency (as a society) to always label food as good or "bad" and with these following foods, I would have to label them as "YIKES". However, with a balanced approach to living life, you can't help but laugh with an open mouth, when it comes to the following food items:
Triple Bypass: - Can't decide what to pick from a restaurant menu? No worries. Now you can order not just one entree, but two..or three...all at once. Olive Garden's Tour of Italy - Homemade Lasagna, Lightly breaded chicken parmigiana and creamy fetuccine alfredo - comes with 1450 caloreis, 33g of sat fat and 3830 mg of sodium. Add a breadstick (150 calories and 400mg of sodium) and a plate of garden-fresh salad w/ dressing (350 calories and 1930mg of sodium) and you'll consume almost 2000 calories (an entire day's worth) and 6160mg of sodium (4 days' worth) in a single meal!
Salt's on! - An average cup of Campbell's Condensed soup has 760mg of sodium. But most people eat the whole can of soup, which contains 1900mg of sodium - more than most adults should consume in an entire day! Look for Campbell's Healthy Request, Progresso Reduced Sodium and Healthy CHoice soups with sodium in the 400s (still a lot if you eat the whole can). Brands like Amy's, Imagine Foods, Pacific Natural Foods and Tabatchnick have even less sodium.
Stone Cold - Cold Stone creamery's Oh Fudge! shake (chocolate ice cream, milk and fudge syrup) starts at 1250 calories for the "like it" (16 oz) size. That's more than a large (32 ounce) McDonald's McCafe Chocolate triple Thick shake. The "love it" (20 oz) has 1660 calories and the "Gotta Have it" (24 oz) reaches 1920 calories (just about an entire day's worth) and 69g of sat fat (3.5 day's worth). That's the sat fat content of 2 x 16-ounce T-bone steaks plus a buttered baked potato, all blended into a handy 24-oz cup.
Starbucks on Steroids - The starbucks venti (20 oz) white chocolate mocha with 2% milk and whippe dcream is more than a mere cup of coffee. It's worse than a McDonald's Quarter Pounder with Cheese. Few people have room in their diets for the 580 calories and 15 grams of sa fat that this hefty beverage supplies. But you can lose 130 calories and almost 2/3rds of the bad fat if you order it with nonfat milk and no whipped cream.
Tortilla Terror - Interested in a Chipotle Chicken Burrito (tortilla, rice, pinto beans, cheese, chicken, sour cream and salsa)? Think of its 970 calories and 18g sat fat, as three 6-inch Subway BLT Classic Subs! Skipping the cheese or sour cream cuts the sat fat to 6g but you still end up with 750 calories and more than a day's worth of sodium. YIKES!
____________________________________________________________________________________
Time to close your mouth and lower your eye-lids. Yes, I know...crazy stuff that the food industry is "dying" for us to try. The beauty is, however, that no one is forcing you to eat these foods. Although this is a small list compared to the many high-cal, high-fat, high-sodium restaurant-style (or fast-food) meals, along with the overwhelming amount of processed food targeted to consumers (telling us what to buy because they think they know what's best for us), keep in mind that YOU have control over what you put into your body.
The other day, one of my clients reported eating out 10 times per week. I asked my client to have a goal to eat out 5 or less times per week. My client ate ou 8 times one week but focused on decreasing portions at home, adding more fruits and veggies into the diet and choosing "smarter" options when eating out. I was thrilled at the changes in just 2 weeks!!Success comes in so many ways....aim for progress, not perfection.
In other news....
Upcoming event...TONIGHT!Ask the experts - coaching"Our Experts have come together to offer a few awesome prizes to raffle off at our Ask the Experts event this Friday. Everything from Free 26.2 with Donna SWAG to personal training sessions, free nutrition consultations and goodie bags. The fun starts at 7:00 with some light snacks and drinks with our Experts kicking off the talk at 7:30. If you have any last minute questions please contact Jimmy Manos at the Bartram Park Store 268 0608. See everyone at 7:00 this Friday!"
Marni Sumbal
I realize that hiring a coach can be a costly investment. Success in life and in sport is not easy. Achieving goals and dreams requires a lot of hard work, dedication and discipline. Because consistency is the determining factor of whether or not you will maintain that same level of success, year after year, it is suggested that you hire a coach to keep you successful in this ever changing and evolving world.
Paul McRae
Whether you have never run in your life or are just starting out and would like some one-on-
one coaching to keep you healthy and motivated, we can help. Personal Training, Personal
Results is the main focus when training with Paul Mcrae. Paul also has an indoor training
facility which houses Alter G Treadmills. These treadmills will allow you to train at levels you
never thought were imaginable. From training through injuries and rehabilitation, to increasing
speed, the Alter G Treadmill is your source.
Amanda Napolitano
As director of 26.2 with Donna Foundation, The National Marathon to Finish Breast Cancer, the training
Amanda provides is traditionally called the “Galloway Method” Although this run/walk method
is mostly used for marathons, it is a great tool to be used for beginner runners as it gives you a
rest/walk period followed by a run period.