Kind of reads like a magazine cover, doesn’t it? In all seriousness though, there really are some simple steps that will help you achieve a weight loss goal…but you can’t do just one and kinda do the other two, or only kinda do all three. Do all three, keep you eye on the ball, and you’ll hit a home run.

Ready? Here we go…

Your Plan

1. Record your food intake daily. Include in your diet a variety of fruits and vegetables at 6-9 servings daily; 2-3 servings of lean protein; 3 servings of dairy; and quality oils.
Why? Keeping track of what you eat for a few weeks (I’m not talking forever people), can tell you several things:
* how many calories you are really eating
* what nutrients you are getting enough of and which ones are lacking
* why you may be sluggish at certain times of the day
* why you feel lightheaded and shaking an hour or so after a meal of snack (i.e, the meal may have too much sugar in it)
Food tracking sounds very tedious. At first, it is. But most of us eat the same types of things over and over, so once recorded, the hard part is done. Also, there are some spectacular apps now that help with food tracking. On the short list: MyFitnessPal.com(Free), MyNetDiary – Food and Exercise Diary for iPad ($9.99), and Calorie Counterby FatSecret for iPad (Free).

2. Find opportunities throughout the day to move (walk, climb stairs, do squats while waiting for bread to toast, etc.).
Why? All movement counts, so why not move whenever you can? How many times do you stand in front of the microwave and watch it reheat your morning coffee? You could knock out a set of push-ups in that amount of time, or some jumping jacks. Once you are in the habit of thinking about movement, you don’t have to think about it anymore and you’ll automatically take the stairs at work, or park farther away from the front door of just about everywhere.
There is an app for this too! Check out RunKeeper (RunKeeper.com) and find an app for just about every activity you can think of. If you like to walk, jog, or cycle, then MapMyRun will track your mileage for you.

3. Make goal-setting a habit. In a notebook, list 5, health-fitness-related goals for 2008 and record them DAILY. Review them 1-2 times per day. For example, “I weigh ____lbs by _____(date)” and “I eat ___ servings of fruit/veggies per day by _____(date)”
Why? When you write it down, the goal takes on a new life. As long as the goal remains in your head, it is just an idea you are tossing around. Write it down, and you can’t ignore it. Take this one step further: add the goal as a reminder on your smart phone, plaster it on your calendar, update your Facebook status with it, Tweet it…you get the picture. Involving others in your goal helps to hold you accountable, so the next time you bump into Aunt Edna at a family gathering and she asks, “I saw on Facebook you are training for some running race. How is your training going?” You’ll either sheepishly admit you bagged that plan, or proudly say, “it is going great!” Don’t be afraid to tell others your plan. You’ll find you have way more supporters than naysayers.
Helpful Apps: Life Goals ($3.99, iTunes), and Unstuck, winner of the 2012 Appy Award for Best Lifestyle App, (for iPad, free).

This article was originally appeared in IDEA Fitness Journaland was written with the holiday season in mind, but summer picnics are in fully swing and 4th of July festivities are right around the corner, and the same advice applies.

Enjoy!

Sugar Facts & Fiction

“What is it about the holidays and sugar? Decorated cookies, homemade candy, pumpkin pie–without sweets and treats, the festive season would hardly seem complete. But should you be worried about all that sugar in your diet?
The answer is yes–and no. Most nutritional experts agree that indulging in holiday treats need not be a serious concern, as long as your indulgences are moderate. After all, the holidays are a special time of year.
However, over consumption of sugar year-round is a growing problem. According to the Center for Science in the Public Interest, Americans eat 20 percent more sugar now than they did in 1986. The U.S. Department of Agriculture (USDA) says the average American consumes 20 teaspoons of added sugar a day (added sugar doesn’t include the naturally occurring sugars in milk and fruit); that’s equivalent to about 16 to 20 percent of total calorie intake! This may seem hard to believe, but many two-ounce candy bars, 12¬ounce sodas and one-cup servings of ice cream contain 10 or more teaspoons of added sugar. The USDA recommends adults get no more than 6 to 10 percent of their daily calories from sugar (about 6 teaspoons per 1,600 calories).
If you’re getting too many of your daily calories from sugar, you will have a hard time getting enough of the nutrients you need for a healthy, balanced diet, says nutritionist Debra A. Wein, MS, RD. Research has shown that people who eat all the recommended servings of food eat the least sugar.
How can you moderate your sugar intake? Here are some tips from nutritionists:

1. Be Wary of Soda. Soda contributes more sugar to our diets than any other food. Some fruit drinks and canned teas are also high in sugar content, with 20 to 30 grams per one-cup serving.
2. Eat Foods That Provide Long-Lasting Energy. While high-sugar foods on an empty stomach may give you a quick burst of energy, it won’t last. Complex carbohydrates, such as fruits, vegetables and whole grains, will give you energy that can stand the test of time.
3. Be Careful With Nonfat Foods. You may be substituting high sugar for fat-¬not the best trade-off. For example, some servings of low-fat or nonfat ice cream have 40 or more grams of sugar per one-cup serving.
4. Have Your Triglycerides and Cholesterol Checked. This is one way to determine if you’re insulin resistant, which may make sugar more dangerous for you. Although there is no evidence that sugar consumption causes the body to store more fat (as some diet plans have claimed), excessive amounts of sugar may boost blood triglycerides and insulin levels more than other carbohydrates do in insulin-resistant individuals. This phenomenon can increase the risk of diabetes or heart disease. Being overweight and/or inactive increases the likelihood of insulin resistance, although genetics also plays a major role.
5. Eat Plant-Based, Not Processed, Foods. You can greatly decrease your intake of added sugars by eating fruits, vegetables and grains rather than packaged convenience foods.
6. Watch Your High-Fat, High-Sugar Intake. Some researchers believe that certain people (more often women) actually crave high-fat, high-sugar foods, such as ice cream, chocolate and other rich sweets. This craving may be linked to endorphins, but the relationship has not been studied conclusively. Foods high in fat and sugar are generally also high in calories and can contribute significantly to weight gain.
7. Practice Portion Control. Increasingly, large dessert and pastry portions are part of the problem. Opt to split a slice of cheesecake or eat just the top of your chocolate muffin.
8. Focus on Eating the Right Stuff. Your sugar craving may indicate you’re not getting enough nutrients. Eat all the recommended servings of fruits, vegetables, grains and protein and you may be less likely to supplement your diet with sugar.
9. Eat Healthy Mini-meals Throughout the Day. These will help keep your blood sugar stable so you don’t find yourself desperately reaching for a sugar lift.
10. Don’t Make Sugar the Bad Guy. If you restrict yourself from eating all added sugar, you may foster a deprivation mentality that can trigger sugar binges. Take a moderate approach. We’re born with a natural taste for sweetness, and a little sugar is good for the soul.”

Source: © 2009 by IDEA Health & Fitness Inc.
IDEA Fitness Journal
IDEA members may reproduce this information in a business newsletter or in handouts they distribute to their customers and staff as long as the information is reproduced verbatim with no changes or editing. In addition, the author’s byline (where applicable) must be reproduced completely and the IDEA Health & Fitness Association must be credited as the source of the information.

You are what you eat, and when you eat poorly, your body knows. Oh boy, does it know, and if you exercise regularly, you may notice that your workouts aren’t up to par. Your energy levels, brain function, digestive system, and even your exercise performance react to the foods you eat. Assuming you want to get the most out of your workouts, optimal nutrition is key.

Food is the preferred source of vitamins and minerals, yet meeting your body’s daily nutritional needs can be challenging unless you eliminate the foods that provide no to little nutritional value. Calories are wasted on foods that contain sugar, or are too easily processed by the body, such as white breads, cakes, white rice, potatoes, soda pop, candy and other simple carbohydrates. If you eliminate a cookie, you have room for both a fruit and a vegetable. However, because life often dictates what we have time to prepare, or shop for, supplementation might be necessary to “fill in the gaps.” Not sure what to buy? Use my Healthy Shopping List the next time you go to the store.

In order to get the adequate number of nutrients, your diet should be well-rounded, include adequate calories to meet your daily energy needs, and include all of the food groups. This isn’t always easy, especially for busy moms who shuttle between home, work, their children’s activities, and their own activities. This scenario requires special attention. If you find yourself “grabbing and going” without much thought as to what foods you’re grabbing, try to pre-prepare healthy snacks that are at the ready when you are on the run. (Also, check out: Healthy Meals in Minutes)

Walkers, runners, cyclists, Zumba enthusiasts…no matter what your mode of exercise is, in order for the body to perform at its best, it needs quality nutrition. All of the B vitamins vitamin D, C and E, beta carotene, selenium, calcium, magnesium, sodium, potassium, iron, and zinc should be included in your diet daily.

In addition, if you are training for a distance event, such as a half- or full-marathon? Paying extra attention to your nutritional needs will help propel you through the many weeks of intense training required to complete these events. Vitamins that specifically enhance exercise performance include vitamin D, B vitamins, and calcium.

• Quality protein is key to supporting the growth and repair of muscle tissue. Keep in mind, the typical American diet already contains nearly twice the daily requirement for protein, and consuming more than that provides no boost to your performance, may add stress to the kidneys. and may even result in calcium loss. http://www.indoorclimbing.com/Protein_Requirement.html

• Quality fats, such as mono- and poly-unsaturated fats found in olive oil, canola oil, flaxseed oil, seeds, nuts, avocado, and fatty fish, for example, are important for the proper absorption of fat-soluble vitamins A, D, E, and K, as well as providing energy for long-endurance events. Healthy fats also maintain cell membranes.

• Vitamin D helps fast-twitch muscle fibers multiply and grow, as well as assists in the support of bone health, immunity, muscle function, and inflammation. If you happen to live in a part of the country where the sun shines less for large chunks of time during parts of the year (as in Ohio, where I live), you may need to supplement.

• The B vitamins (thiamin, riboflavin, pantothenic acid, biotin, folate, B6, niacin, and B12) help the body convert food to energy, repair muscle tissue, and help make new red blood cells.

• Vitamin D and calcium work together to develop and maintain bone tissue.

• Female athletes in particular may not consume enough calories on a daily basis to cover their need for calcium, iron, magnesium, and zinc. These minerals are found in animal products, therefore vegans and vegetarians are particularly at risk of being deficient in these minerals.

• Finally, proper fluid balance will maintain hydration before, during, and after exercise. Because sweat lost through physical activity can easily exceed 2-3 liters per hour, it is important to replenish fluids as soon as possible after exercising. You’ll know you are re-hydrated when your urine is pale yellow to clear.

• For more in depth nutritional counseling, it is always a good idea to visit a registered dietitian to discuss you current eating and exercise habits, as well as your training goals.

• Macronutrients are important too. Complex carbohydrates, such as whole grains, fruits, and vegetables, provide the energy needed to sustain endurance-type activities (think running, cycling, swimming, and so on.)

Meeting your body’s nutritional needs, especially during times of intense physical training, can be difficult. Meeting with a registered dietician is a good idea if you know you aren’t acquiring specific nutrients, have dietary restrictions, or special health requirements. You can find a dietician near you by visiting, Eat Right

Who doesn’t like sugar? It’s sweet, and oh so addicting. It provides a quick pick-me-up when you’re in a hurry. It is also one of the biggest reasons you may be having trouble losing weight.

There is an alarming trend among Americans – Did you know we consume 2-3 pounds of sugar consumption per week? It adds inches to your waist and increases your risk of developing diabetes. Hidden in most of the foods you consume, you can easily consume 1 cup of sugar/day without even realizing it. ONE CUP!

Common culprits:

• Simple carbohydrates (bagels, bread, rice, rice cakes, popcorn, crackers, cookies, cakes, snack bars)
• Beverages (soda, juice, store bought yogurt smoothies, alcohol, mochas and other sugar-laden coffee drinks)

What is even more alarming is the amount of research linking sugar consumption to an array of diseases. Here is the short list (yes, there is a longer list):

Sugar can…

• suppress the immune system.
• contribute to hyperactivity, anxiety, depression, concentration difficulties, and crankiness in children.
• produce a significant rise in triglycerides.
• reduce helpful high density cholesterol (HDLs).
• promote an elevation of harmful cholesterol (LDLs).
• cause hypoglycemia.
• cause kidney damage.
• increase the risk of coronary heart disease.
• interfere with absorption of calcium and magnesium.
• speed the aging process, causing wrinkles and grey hair.
• contribute to weight gain and obesity.
• increase the risk of Crohn’s disease and ulcerative colitis.
• contribute to osteoporosis.
• lead to decreased glucose tolerance.
• cause cardiovascular disease.
• increase systolic blood pressure.
• cause food allergies.
• cause free radical formation in the bloodstream.
• cause toxemia during pregnancy.
• overstress the pancreas, causing damage.
• cause atherosclerosis.
• cause liver cells to divide, increasing the size of the liver.
• increase kidney size and produce pathological changes in the kidney.
• cause depression.
• increase fluid retention.
• cause hormonal imbalance.
• cause hypertension.
• cause headaches, including migraines.
• increase blood platelet adhesiveness which increases risk of blood clots and strokes.

How much sugar is enough?
2-3 teaspoons per day should do it. Even less would be better.

Are you ready to lose a few pounds and improve your overall health? Kick the habit in 7 days! Here’s how:

1. Get in the habit or reading food labels. Note the number of grams of sugar per serving of each food you consume and aim to keep it under 8 grams of sugar per serving or less.

2. Replace snack foods with low-glycemic foods, such as fresh fruit, apples, pears, red grapes, or blueberries. These foods also tend to be high in fiber, which slows digestion down a bit, which helps keep blood sugar levels steady.

3. Add an extra serving of vegetables with your meals in place of one simple starch. Nix white potatoes, french fries, dinner rolls, white bread or refined wheat bread, pasta and white rice and replace them with foods that have a higher nutritional punch (and less sugar). A simple switch: replace white potatoes with sweet potatoes, which are packed with vitamin A and other vital nutrients. Long grain wild rice, quinoa, bulgar, and barley are great substitutes for white rice. If you must have a roll with dinner, choose one made with 100% whole wheat.

4. Eliminate sweetened beverages, such as juice, pop, sweetened coffee/tea. Watch alcohol intake — it has sugar too!

5. Keep a food journal. Logging your daily food intake will shed light on problem foods that you eat every day without really thinking about it.

It will take one to two weeks for you to get used to having less sugar in your diet. At first you may miss the sweet flavor of your favorite foods. Be patient. You’ll soon notice that your taste buds will change. Foods you once thought were bland will taste more sweet than ever. A sweet red pepper, for example, will taste even sweeter. Learn to savor the flavors that naturally accompany fresh produce – - these are nature’s sweet treats.

Need more help getting the sugar out of your diet?

Try reading, “Get the Sugar Out: 501 Simple Ways to Cut the Sugar Out of Any Diet,” by Ann Louise Gittleman, PhD.

Other book recommendations:

Looking for something different to try for breakfast? I just dug up this old recipe…Vanilla Spice Oatmeal! It is delicious, and if you want, you could make a larger batch to save and reheat the next morning too .

Vanilla Spice Oatmeal

Ingredients

• 3 1/2 cups water
• 1/4 teaspoon salt, optional*
• 2 cups old-fashioned oats (or, try steel-cut oats for a heartier oat. I like Bob’s Red Mill steel cut oats)
• 1/2 cup raisins, dates, or figs
• 1/2 cup walnuts, coarsely chopped (pecans are good too)
• 1/4 teaspoon vanilla extract
• Pinch nutmeg
• 2 tablespoons dark brown sugar, plus more, to taste
• 1 cup lowfat milk, divided (can substitute soy, coconut, or almond milk)
• 1/8 teaspoon ground cinnamon

Directions

In a medium saucepan, bring the water and salt to a boil, then stir in the oats and raisins.  Reduce heat to simmer, stirring occasionally, uncovered, for 3-5 minutes (a bit longer for steel cut oats).

When the oats are cooked, remove from heat and stir in the vanilla and nutmeg. Add the brown sugar and serve in bowls. Pour 1/4 cup of milk on top of each bowl, and top with toasted nuts and a sprinkle of cinnamon.

Serves 4.