If you do choose to eat your refined sugars you should combine with good fats, fiber, and protein to slow absorption. Many times I hear people state they are addicted to sugar. Realize that eating sugar causes your body to crave more sugar. That may be the addiction you think you have. Read the contents on your labels. Don’t concentrate on the carbohydrate number; look at the grams of sugar listed on the label.

Here are a few suggestions for meal planning before during and after a workout.

You should never exercise on an empty stomach. The pre workout meal is important in regards to the foods you choose and timing of your meals.  Without any or enough carbohydrates, blood sugar levels cannot be sustained. Sustaining blood sugar levels is essential in burning body fat most efficiently and sustaining energy levels during exercise.

If you are planning to eat 4 hours before a workout, your meal should consist of carbohydrates, protein and fats. This combination will help to stabilize blood sugar levels during your work out. Here is a simple list to choose from: fresh fruit, or vegetable juices, bread, bagels, baked potatoes, and sandwiches with a small amount of peanut butter, lean meat, or low fat cheese.
3 hours before a work out your meal/snack should comprise carbohydrates only. If you choose to add protein before you exercise up to 3 hour before you work out, these foods can result in delayed emptying of the stomach and you could potentially experience uncomfortable gastrointestinal side effects during your workout. Consider these snack ideas: A half of a bagel with jam, a banana and 20 mini-pretzels or an energy bar.
2 hours and up until your work out should consist of simple carbohydrates only. Approximately 200 calories is the suggested amount of calories you should consume. The majority of these calories should come from simple carbohydrates. Here are a few suggestions: fruit or vegetable juice and/or a sport drink.
During Exercise, listen to your body. If you start to feel light headed or tired during your workouts, you may want to add some simple sugars to your workouts. A suggestion is a sports drink of some kind. Feeling hungry is not an indication that you are burning fat. It is an indication that your blood sugar level is dropping and you should adjust your nutritional needs for your workouts.
Post Workout meals depend on the time and intensity of your workout. No snacks or meals need to be eaten if your workout is less than a half hour and mild intensity. If your routine is intense and last more than 45 minutes, a proper light snack or meal is suggested. A recovery meal of both carbohydrates and protein is important in a four to one ratio of carbohydrates to protein consumption.
Carbohydrates need to be consumed to replenish the glycogen stores that have been depleted during exercise. Eating within one hour after a work out will aid in the bodies ability to utilize the nutrition most efficiently. Waiting longer than an hour results in 50 percent less glycogen stored in the muscle.
Protein provides the amino acids that will aid in rebuilding muscle tissue that is damaged during intense, prolonged exercise. Too much protein can inhibit re-hydration. The amount of protein in a recovery snack/meal will depend on your age, weight, medical conditions, not  the intensity or duration of your workout.  You may want to consult USDA guidelines for more information on protein intake.

These are general guidelines for nutrition and exercise. Each person may find that slight variations may work better for each individual. This advice should be modified or approved by a consulting a qualified health professional for your particular needs or medical modifications.

Carolyn Phillips- Founder/CEO

Menu of Life- Carolynsmenuoflife.com

Fit Behavior- Fitbehavior.com

 
Americans spent $58 billion spent on weight-loss products and services in 2006. Weight Watchers collected $1.2 billion yearly in revenues, and second is Nutri-System at $568 million yearly. Yet America is in the top ten most obese countries.

 
Americans live in an environment that promotes obesity. Food is abundant and portion sizes have increased, while opportunities for physical activity have diminished and labor saving technology are all are part of the problem for expanding waist lines. There have been many nutritional changes that have impacted wait gain and obesity since 1950. Below are a few that might start you wondering where your extra calories are coming from.

Nutritional changes
• Serving sizes have increased over the years. In the 1950’s and 60’s McDonald’s french fries only came in one size. By 2000 the large serving of french fries had become a medium and a new seven ounce size topped the charts at 610 calories.
• Soft drinks sizes have also grown. In 1955 a 6.5-ounce Coca-Cola was the only size available. Today 20 ounces is standard.
• Children drink more soft drinks than milk, which is the exact opposite situation of 30 years ago.
• In 1987, 18 percent of our calories came from foods eaten in restaurants. Today, eating out contributes almost 36 percent of our calories. Studies show people underestimate the caloric and fat content of the food that is ordered in restaurants by more than have. When people are given nutritional information, this affects the food choices that they make.

Next week, I will list lifestyle changes that Americas have adapted that are making us fatter instead of fitter.

There are a lot of myths and misunderstandings about the best way to burn body fat and look great in your “skinny jeans”. The bottom line is that it is your daily habits that create your body, not just a temporary diet that you don’t stick with or a workout program that you do every other week if you have time.   It’s not just one thing you are participating in that is making you unfit, it’s many. 

If you go on a diet that will be impossible to stay on the rest of your life or start another exercise plan that you give yourself permission to stop when you get bored or busy, then you should expect your body to return to its present state.

 If you change what you do and what you eat every day, this is called a lifestyle change. You might be weight challenged because you sit a desk for eight hours. If so, you will have to come up with some creative ways to get in some movement during the day.  It might also be that you skip too many meals which in turn will promote fat storage.  The list is endless, but the reality is that if you are more that five to ten pounds overweight, this is an indication that a lifestyle overhaul may be due.

I suggest you start by making of a list of what you think is making you unfit.  Second, investigate solutions to the problems. And third, make a plan to incorporate your solutions into your daily habits.  If you take the time to evaluate what the real problems are, then long term weight loss will be the end result.

If you have any suggestions on habits that have gotten you in trouble in the past and have come up with a solutions to lack of time, motivation, mindset, and stress barriers, I would love to hear your ideas!