Often people think that to lose weight you should cut out fat. However, there are certain fats everyone should consume daily, in certain amounts. Fat is a nutrient that your body needs to function properly. The catch is: not all fat is created equal. This article breaks down for you which fats are good to eat, which ones you should eat in moderation, and those that you should avoid at all costs.
The Good List
Monounsaturated fatty acids:
Polyunsaturated fatty acids:
It is important to note however, that only 20-30% of your total calorie intake should consist of fat. For example, if you are looking to eat 1600 calories per day, then 20-30% of that is 320-480 calories of health fat per day. In grams, you should consume about 35-40g of fat per day.
In Smart Workout’s Weight Loss Program, we discuss how to work fat into your diet in a healthy and balanced way, and how fat can keep you energized after your meal.
So, if you’re one to shy away from fat, try incorporating some of the healthy fats into your diet!
One thing I happen to love about cereal bars is how convenient they are. I tell clients when they are in a Nutrition Counseling session that it is ok to have these items with you so you do not grab an unhealthy snack. It can also help you fight off the temptations that may arise when you find yourself hungry during the day.
However, a recent study shows that some of the most popular bars actually contain as much sugar as a serving of cookies! We all know that if you are looking for a healthy snack, a cookies is not your go-to item.
So what to do? READ THE LABELS. Right now. If you have your favorite box of granola bars near you, grab the label and look at these key points:
1.) Does it have at least 3g of Fiber?
Think about it; fiber helps keep you fuller longer, so the more fiber in the bar, the longer it will hold you over if it’s in between meal (or a quick breakfast option).
2.) Does it have at least 5 grams of Protein?
This amount of protein will add balance to the calories and fiber, and again keep you satiated.
3.) Does it contain less than 35% of its calories from sugar?
This is our main argument. Unfortunately, what you may find will shock you!
There are plenty of bars out there, but all-in-all, it is always better homemade. Check ou our favorite bar recipes!
One thing that I know frustrates many people is the dreaded “weight loss plateau.” We’ve all been there; you’re staying on your plan, eating right, and adding more exercise, but that little bit just won’t come off. The last five pounds are by far the trickiest, right?
Well, here is your cheat-sheet on how to battle a plateau:
1.) Awareness is key. Many times when we’ve reach our goals and hit a plateau, we tend to ease back on our routine. Maintain your awareness by keeping track of your exercise and daily food log. You might find that skipping your afternoon latte or hitting up brunch after a Saturday workout may seem small, but it really contributes to smaller ratio of “calories in” vs. “calories out” that you thought!
2.) Change it up. Plateaus happen when the muscles in your body get used to the exercises that you are doing. So, if you keep the same routine for 6 months, and you find that you lost weight in the beginning but haven’t in the past 3 weeks, switch up your routine. Putting in a higher intensity bursts for just 5 minutes in your routine or adding on mileage or increasing the pace can make a huge difference in how your body reacts.
3.) Don’t stress! Putting too much emphasis on the fact that the scale is not budging and really focus on your overall goal: to be healthy, live life better, and keep other weight-related ailments at bay. Every time you are frustrated think about all you have accomplished. Keeping yourself positive could help shed those final pounds!
Now that we are approaching the middle of May, Summer is coming in full force.
In many ways the beginning of summer marks the start of sun, sand, and little more down time. With this down time can also come a lot more food and booze too! So, to help you stay on track with your fitness and weight goals, I urge you to “stay in season.”
Some of the most delicious foods are fresh and in season May through August; fruits like peaches, melons and blueberries are perfectly ripe, vegetables like broccoli and asparagus are crisp and fresh. There is truly an abundance of amazing produce that are at their peak during these warm months (and bonus- all are healthy and helpful to keeping you look fit in your bathing suit!).
Click here to see Fitness Magazine’s great summer recipes.
Are you also looking for a healthy-focused vacation? Check out Smart Workout’s Fitness Vacation- a way to see NYC in all it’s glory all while eating healthfully (even at restaurants!) and exercising. Don’t worry- we’ve included some down time spa services as well!
Here’s to a healthy start to a great summer!
-written by Sandi Partyka, CHC
It’s unfortunate, but all of us know at least one person that has been diagnosed with some form of cancer. The treatment, therapy and recovery when going through a form of cancer can be such a draining time both mentally and physically. Since we’ve been lucky to have guest Blogger, David Haas from the Mesothelioma Cancer Alliance join us for a post today, I’ll let him explain the new findings discussing the benefits of moderate physical activity for cancer patients:
Changing Attitudes Regarding Exercise For Patients Undergoing Cancer Treatment
Doctors have often recommended that patients undergoing treatment for cancer minimize their physical activity and get plenty of bed rest, but recent evidence from UPenn has shown that moderate amounts of physical activity can offer significant benefits for cancer patients. In the past, it was thought that allowing the body to spend large amounts of time resting and recuperating would aid in the recovery process; however, it has now been shown that cancer patients can improve their chances of survival, their quality of life and their energy levels by engaging in moderate physical activity if they are capable.
Exercise for cancer patients should be moderate in intensity, and mirrors the guidelines normally set for healthy adults. Simply walking for thirty minutes a day for five days out of the week is enough to gain practically all of the benefits afforded by exercise. In addition, resistance training may also be useful for cancer patients. Cancer patients often experience weight fluctuations while undergoing treatment; cancers that are hormone based such as breast cancer often cause significant weight gain in the form of additional fat deposits while cancers that affect the integrity of the digestive system can cause weight loss due to the patient not having an appetite or not being able to absorb nutrients as efficiently as they are used to. In the former case, exercise can help prevent the fat gain by increasing the number burned by the patient’s body; in the latter case, exercise will help preserve lean muscle mass by actively engaging the patient’s muscle tissue during exercise. Regardless of the type of cancer, exercise can help to stabilize the patient’s weight and prevent unwanted fat gain or muscle loss.
Cancer patients, like anyone else, should take care to listen to their body while performing exercise. A medical professional can help guide patients on what type of exercise is suitable for them; for example, patients being treated for breast cancer who have had biopsies or lumpectomies performed may sustain injury from doing any exercises that work the upper body, as muscle tissue is often damaged by those surgeries. Experiencing aches and fatigue from performing exercise is usually not an issue, but any sort of sharp or stabbing pains indicate a more serious problem and patients should not perform exercise that is uncomfortable.
The data collected in clinical studies points to patients undergoing cancer treatment receiving a positive benefit from physical activity. It is likely that this will result in a shift in the treatment paradigm in oncology, with oncologists stressing the need for their patients to perform reasonable exercise at a frequency similar to healthy adults rather than suggesting that their patients remain sedentary and inactive.