I have tried personal training before but have never been able to stick with it.  I felt frustrated by the routines the trainers had me on.  Often they were boring and focused only on the big muscles.  My experience with Kim has been totally different!  I look forward to my sessions with her.  She is super fun and very down to earth. She also knows an incredible amount about the body.  Because she understands how the body works she is able to offer a huge variety of exercises. I’m always doing something different which keeps both my mind and my body really engaged. There is no just going through the movements! I’m not an easy client – I have had surgeries and illnesses – and she has been a great support in helping me to build my body back up.  I have had a wonderful time with Kim and would recommend her to anyone who is serious about strengthening her body.  M. Love

I’m done hearing from my clients, I’m too busy to eat breakfast or  to lose weight you have to skip a meal or two.  When I hear that shivers literally go down my spine and I try to control the look of disapproval on my face.

You have been sleeping for hopefully 8 hours.  Your body is STARVING, it needs to fuel to get your day started! Here’s something to think about we are awake for about 14-16 hours, do you go 8 hours without eating’  For the love of God, hope that the answer is No.  I mean even Russell Crowe eats breakfast, I mean its cheeseburgers, but at least it something!

So you’re busy what can you do’
You could drink it.

• Breakfast Smoothie
  • Blend 1/2 cup Greek yogurt
  • 1/2 banana
  • 1 scoop of whey protein powder
  • add some ice cubes

  More great smoothie ideas

*if you purchase a smoothie, please watch the calories and make sure if includes a fair amount of protein less than 10 grams in unacceptable.

• You could make it the night before:
  •  ½ cup oatmeal (real oats please, not instant)
  • 4 egg whites (can be eggbeaters®)
  • ¼ c berries (frozen or fresh depending on season
  • ¼ t nutmeg or pumpkin pie spice
  • spray with cooking spray on a small regular pan
  • Bake 30 minutes at 350 degrees

Since the early 90’s organic food sales have increased by 20% each year and its not estimated the organic food market is more than $23 billion .

There has been an organic movement for the past forty years, but in 1990 the government stepped in to regulate the organic market. In 1990, the Organic Food Production Act was established. The board set up to monitor adherence to the Production as was called The National Organic Standards Board. They set up 44 different state and independent agencies to monitor “organic” food production. Which created some confusion because each agency was applying a different definition of what was organic.

With that said, the USDA then further amended the organic act in 2002. For farmers to be considered organic they must adhere to the following guideline effective October 21, 2002:

• No fertilizer substance for 3 years before apply for certification and can not use these substances ever again once certified
• May not use any type of genetically alternated seeds and/or feed.
• Crop rotation is a must
• Livestock must graze outside
• No hormone use on livestock
• Livestock must eat 100% organic
• Must have a separate production area for organic and non-organic products
• All agriculture processes must be recorded and mostly importantly KEPT

Is buying organic worth the extra money’

Arguments For:

• Organic food is tastier, because it’s picked closer to ripeness.
• Conventionally grown products are eroding food quality, when the focus shifts from taste to shelf life.
• Over the past 100 years all studies on pesticides have been primarily what damage would it do to the crop that it’s trying to protect, no research has been done on what these chemicals are doing to the human body.
• Large commercial farms contribute to the dependence on non-renewable energy sources and contribute to the green house effect. Every non-organic food purchased supports the damage they farms cause.
• Pesticides used during farming activate the hormone estrogen within the body. This increase in dietary estrogen may bring on puberty earlier than in past generations.
• Pesticides are set up to kill, so at some point it may cause problems for humans. If are experiencing any type of food allergies or discomfort from certain foods, keep a journal and begin to understand if it could be the pesticides.

Arguments Against:
• The way it was farmed or raised does not necessarily translate into more nutritious. Nutrients get into a plant and/or animal through the soil. If the soil doesn’t contain nutrients then the plant isn’t going to contain those nutrients.
• Currently when you see the USDA organic label, it means that the food product is at least 95% organically grown.
• In 2004 an Australian study of pesticide ingestion showed that we ingest less than 16% . This is much less than acceptable health standards.
• The National Research Council concludes that traces of pesticide on conventional grown foods don’t promote an increased cancer risk.
• Only minute differences can be detected in the nutrient make up of organic products
• Not possible for organic farms to feed the world.
• Organic pesticides may contain harmful bacteria, such as E. coli and molds.
• What happen when an organic food is added to a “pre-cooked meal”’ Is it still organic when other ingredients are added’ Is it still organic when you add heat to it’ To date no studies have been conducted regarding this. This will be increasingly important as the big food producers see how much we are willing to pay to have to organic foods.
• Pollen can travel up to 5 miles from its original source; can we know if all the farms within a 5-mile radius are organic’

I will continue to keep you posted on the subject.
Next week’s topic will be supplements.

During the 90’s it was all about no-fat or low fat.The millennium ushered in a bunch of new names, for fat. ·Saturated

• Unsaturated
• Heart healthy
• Good fat
• Bad fat
• Essential fatty acids (EFAs)
• Omega 3
• Omega 6

Fat got a bad reputation in the 90’s and we now need to unlearn all the bad things we heard about fats.

If it wasn’t for fats,

• Our cells would have no membranes
• There would be no shape to our cells
• Nutrients could not move in or our of our cells
• Fat soluble vitamins could not be absorbed
• Cholesterol would go unregulated
• Our bodies wouldn’t have protection from the cold

There are 3 types of fats:

• Saturated fats typically are solid at room temperature.These types of fats don’t break down in the body.Our body doesn’t know what to do with these types of fats and puts them into fat storage.On the way to storage, these fats, float through the blood stream leaving behind a waxy coating, plaque, on the arteries.You guessed it. An eating program that is high in saturated fats, can significantly contribute to heart disease and blood pressure problems.
  • Examples:
    • Palm and palm kernel oils
    • Fast food or processed foods
    • Meat, poultry, and dairy products
• Unsaturated fats come in 2 categories
  • Mono at the molecular level these fats have a double bond to attached to carbon.These fats remain liquid at low temperatures, eaten in moderation can help reduce the LDL (bad cholesterol) levels.
    • Examples
      • Olive oil, peanut oil and canola oil
  • Poly at the molecular level these fats have more than one double bond attached to carbon.
    • Examples
      • Corn oil, safflower oil, soybean oil, and sunflower oil
• Essential Fatty Acids (EFAs) are needed to help our bodies to run correctly.These fats should be included in a healthy eating program.Our bodies cannot produce these fats, so we must rely on food. Most often EFAs are referred to as:
  • Omega 6 is best known to:
    • Lower blood cholesterol
    • Assist with skin disorders
      • Good sources include:

·Oils from sunflower, safflower, corn, sesame, poppy, wheat germ, soybean and walnut ·Wheat germ ·Vegetables ·Sunflower, sesame, poppy seeds, pumpkin seeds and walnuts ·Grains ·Legumes

• Omega 3 is known for its:

• Anti-inflammatory benefits
• May help prevent heart disease
• Thins the blood

• Trans fats were invented by the food industry to increase the shelf life and taste of food.By adding one hydrogen molecule to vegetable oil, a relatively healthy fat and transforms it into artery clogging fat.When you read your food labels and see anything that uses the word hydrogenation that is a signal that it’s a made with trans fats.
  • Why does this matter’The body processes trans fats like a saturated fats.Trans fats can also contribute to increase cholesterol levels and heart problems.

Effective January 1, 2006 all foods containing trans fats must list them separately on food labels.Why does this mean’

For the first time consumers will know what amounts of saturated fat, cholesterol and trans fats are contained within the foods they eat.This will also give you the information you need to make informed decisions to help reduce your risks of heart problems through a healthy eating program.Did you know that some of your favorite protein bars, shakes, and supplements could contain high amounts of these’If a product includes more than .5 grams of trans fat they will be required to remove it or list on the label.Source of fats.[ii]

There is good news!Fats are a great source of energy and begin to burn after the carbohydrate supply has been exhausted.To maintain a healthy eating program the average adult should plan get 20-22% of their calories from fats.Fats are 9 calories/gram.If you would like to understand how much fat you should be having in your healthy eating plan, please email me.Simple tips to manage fats in your healthy eating plan:

• Limit eating fried food
• When eating out ask, if your meal can be prepared without oil or ask what types of oils do they cook with
• Read labels and limit foods with a trans fats and high levels of saturated fats and cholesterol
• Rule of thumb anything over 5% of daily values should be avoided
• Choose lean quality meats
• When cooking substitute alternative fats whenever possible
• Adding flax seed oil to oatmeal
• Cook with olive or canola oils
• Instead of butter or margarine try different spices to flavor your vegetables
• Remove skin from poultry
• Increase fish consumption aim for 2 – 3 times/week

Tomorrow’s topic will be reading food labels

[i]Flaxseed oil is highly perishable. Please keep it refrigerated and use within 30 days of opening.

[ii] Source FDA Consumer Magazine

For the past few years many people have tried a high protein diet to lose weight.  We have been told or read that protein would help you lose weight. Well, what is protein’

Proteins are essential nutrients and are found within every part of the body including hair, skin and muscle.  Our bodies use protein to build, repair and maintain tissues.  Protein can also be found in antibodies, enzymes, and hormones.  Beside water, protein is the most plentiful nutrients within the human body.

Proteins are made up of 21 amino acids and the number of amino acids it contains determines protein quality.  While the body can make amino acids there are 8 essential amino acids that the body must rely on food to supply.

Excessive protein intake will be stored as fat.  Protein is ONLY used as a source of energy when both carbohydrate and fat stores are exhausted or not available.

Proteins can be plant and/or animal based.  The best sources of protein are lean meats, chicken, fish, beans, lentils, eggs, soy and dairy.

So, should I follow a high protein diet to maintain a healthy lifestyle’ Here are the facts:

1. Protein does make you feel fuller longer, causing you to eat less.
2. The body uses more energy to digest protein then carbohydrates.
3. If the types of proteins eaten are high in saturated fat, you experience elevated cholesterol levels, and potential heart problems.
4. The weight loss experienced is primarily water.  The body is removing, nitrogen, a by-product that is produced when the body breaks down protein.

• The body pumps in extra water to kidneys and liver to help flush the nitrogen build up from the body as quickly as possible.
• Calcium helps the nitrogen eliminate process and if you body doesn’t have enough of it, it will take the calcium from your bones.
• A build up of calcium in your kidneys can lead to painful kidney stones.
• You may experience increase in:
  i. Thirst
  ii. Hair loss
  iii. Urination
  iv. Constipation
  v. Low energy if you completely cut out carbohydrates in favor of proteins

In the US we have no worries of experiencing a protein deficiency in our diets.  With that said how much protein should be included in a healthy eating plan’

• The average person needs to have .4 grams of protein/body weight.
• So a women weighing 130 pounds only needs 52 grams of protein/day.
• There are 4 calories in 1 gram of protein.
• That same 130 women would need to get 208 calories from protein.

If you would like to find out exactly what the right protein balance should be for you, please send me an email and we can work through the equation together.
I buy a dozen eggs boil them and keep them in the fridge for a quick low calorie high protein snack.  An egg white is pure lean protein yet only has 15 calories.

Tomorrow’s topic Fat.

Over the past few years, we have heard so much hype about CARBS.

•  Good carbs
•  Bad carbs
• High glycemic carbs
• Low glycemic carbs
• Complex carbs
• Simple carbs

Is your head still spinning’  Let’s take a step back and look at carbohydrates and understand how to best incorporate them into a healthy lifestyle. Carbohydrate = energy They are typically found in plants, fruits, vegetables and grains.  Energy, aka carbohydrates, come in 2 forms:

• Simple carbs — easy to digest 
  • aka: bad carbs, low GI carbs
•    Complex carbs — harder to digest
  • aka:    good carbs, high GI carbs, whole grains

Yes it’s quite amazing how many different terms can be used to describe 2 concepts.Simple carbs are foods with naturally occurring sugars or have been refined so much that they no longer hold any nutritional values.  These types of carbs don’t leave your body feeling very satiated.   Simple carbs are easy for your body to digest and give your body a quick jolt of energy, and once this food is digested the insulin remaining in your bloodstream sends the “feed me” signal to your brain. 

Examples of these types of carbs include:

• Fruit sugars
• Table sugars
• Milk sugars
• White flour
• White bread

Complex carbs are more difficult for your body to digest because they are packed with fiber and other vitamins and minerals.With complex carbs your body spends time digesting the fibers, so the “feed me” signal to the brain is delayed.

• Vegetable
• Whole grains
• Peas
• Beans

So, why did we become so afraid of carbs’ Carbs taste GREAT! We love pastas, breads and sugars and when we eat too much of these carbs, they are very easily stored as fat.  So we because afraid of carbs, because we thought ALL carbs made us fat.  So, how do I keep this from happening’The key is balance and moderation.  Our bodies need carbs to function and should be eaten based on the needs of your body.  Most active adults need 55 -60% of their total calories to come from carbohydrates.  Carbohydrates are 4 calories/gram. If you would like to find out exactly what the right carbohydrate balance should be for you, please send me an email. 

By replacing your morning bagel or scone with a cup of hot oatmeal you will increase your daily complex carb intake and you’ll find that you won’t feel hungry.  It can be as simple as adding a ½ cup of regular or steel cut oatmeal to a packet of low sugar or sugar free instant oatmeal you can also add in a sprinkle of nuts and a sprinkle of dried or fresh fruit to give you sweetness.  For those on the go, this breakfast is highly portable and can be made in the microwave in less than 5 minutes. My favorite is 1/4 cup of regular oatmeal and a 1/4 cup of steel cut oatmeal, sprinkle of walnuts, dried cranberries, a packet of Splenda and a dash of nutmeg.  If you are the creative type then here is another recipe to get your culinary juices started.  Please feel free to  email me your favorite oatmeal recipes.Pumpkin Pecan Oatmeal Tomorrow’s topic will be protein.

If you’d like to discuss any other topics please let me know.