Ally's Fit Tips - Eat Healthy on a Budget!

Ally’s Fit Tips

Healthy Eating on the Cheap

As food prices increase, more people are looking for ways to save money on their food bill but still eat a healthy diet.  While it is true that healthy food can cost more than unhealthy food, you do not have to break the bank in order to feed yourself and your family good nutrition. In fact, with careful planning, you will probably find that you save money by eating healthy.  Prepared and restaurant foods are not only unhealthy, but dollar for dollar it is generally more expensive than cooking from scratch.

Here are some tips to help you eat healthy on a budget.

1.  Eat less meat.  One of the most expensive things in a grocery store, ounce for ounce, is meat.  Unless you find a great sale on meat, you are better off eating meat occasionally rather than daily.  A little meat can go a long way.  For example, instead of putting a whole roast into the oven for one meal, cut it up into four or five smaller portions and freeze them.  The meat can then be used in several meals, rather than just one.  For example, you can use the meat in meals such as vegetable beef soup, stir fry, a casserole, salads and lettuce wraps.

2.  Drink water.   Prepared beverages are not only unhealthy, but they are pricey as well.  You will save a lot of money if you stop purchasing prepared drinks and simply drink water instead.  If you really can’t live without your diet soda or your latte, then make it a once a week treat rather than daily. 

3.  Try generic brands.  Many generic brands of food taste just as good as name brand, but at a fraction of the cost. 

4.  Take your lunch.  You can prepare your lunches at home much more frugally than you can purchase them out.  Invest in a good thermos and cooler, so that you can transport all kinds of food.  Consider preparing extra food at dinner so that there will be leftovers for lunch the next day.

5.  Grow your own food.  If you have a yard or even a patio, you can grow your own vegetables.  Vegetables such as tomatoes, cucumbers, squash and peppers grow just fine in pots. Herbs are easy to grow in pots and great to have on hand as well.  

6.  Shop farmers’ markets.  Local farmers and gardeners often like to sell their extra produce, and you may be able to find great prices on your favorite foods.

7.  Shop online.  You may be able to buy some foods online much more cheaply than you can buy them from your local store.  Check prices and be sure to factor in shipping costs when making your comparison.  I like to purchase organic coconut oil and other products from vitacost.com.  

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Principles for Eating Right for Life!

Principles for Eating Right for Life!

ü  Eat 5 to 6 small meals per day

ü  Eat breakfast everyday, within an hour of rising

ü  Eat a combination of lean protein and complex carbohydrates at each meal

ü  Eat sufficient (two or three servings) healthy fats everyday

ü  Drink two to three liters of water per day

ü  Carry a cooler packed with clean foods everyday

ü  Depend on fresh fruits and veggies for fiber, vitamins and minerals

ü  Learn proper portion sizes

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Foods to Avoid and Portion Guide for YOU!

What to Avoid

ü  Avoid all over-processed foods, particularly white flour and sugar

ü  Avoid chemically changed foods

ü  Avoid foods containing preservatives

ü  Avoid artificial sweeteners (splenda, etc …)

ü  Avoid artificial foods (such as processed cheese slices)

ü  Avoid (or do your best to limit) alcohol intake

ü  Avoid all calorie dense foods containing little or no nutritional value (like cookies, candy, etc)

ü  Avoid super sizing your foods

Portion Guide

There's a portion guide that is always with you, that's easy to use and isn't embarrassing to pull out at restaurants. It's your hand! Simply looking at your hand can help you determine the right amount to eat. For example:

• Your palm = about 3 ounces of cooked meat or fish

• Your fist = about 1 cup of cooked rice or pasta, cut vegetables or fruit

• Your thumb = about 1 tablespoon of peanut butter, or 1 ounce of cheese

• The tip of your thumb = about 1 teaspoon of oil or butter

• Three fingers = about 1 ounce of chocolate

• A handful = about 1 ounce of nuts

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How to Build a Healthy Meal

From the AllyFitness ebook - Thinner Winner!

Each meal should contain a lean protein source (chicken, eggs, lean beef, etc.), a whole grain and some leafy green vegetables or other “water dense” vegetables. One quarter of your plate should be protein, 1/4 starchy-type carbohydrate and the other half should be vegetables and fruit.  Below is a typical day of Clean Eating.

Breakfast: This meal should consist of a healthy protein (nuts, eggs, cottage cheese, etc), fresh produce (berries, citrus fruit, other fruit, tomatoes and spinach) and a whole grain such as a high fiber cereal, oatmeal, or whole grain bread.

Mid Morning Snack: a fruit or vegetable with a protein.  For example, an apple with organic nut butter, a pear with cottage cheese or yogurt, a piece of fruit with a small portion of nuts. 

Lunch: This meal should include a lean protein, along with a nice dose of “slow-release” carbs (fruits, non-starchy vegetables, beans and/or whole grains with a healthy fat. For example, a bowl of leafy greens like romaine lettuce or spinach with chicken on top.  Add vegetables like cucumbers, carrots, etc.  Another option would be a whole grain low carb wrap with hummus, turkey or beans, leafy greens and cucumbers or peppers to add crunch, then top with salsa.  Soup is also a good option.  Make sure it has protein and is not cream based.

Mid Afternoon Snack: this should be a lean protein with vegetables or fruit – like the mid morning snack.   This could include a few slow digesting carbs like triscuits, or pretzel with hummus. Limit the higher carb snacks to once or twice a week. 

Dinner: This should also be a lean protein source, lots of vegetables in a variety of colors, whole grains and healthy fats. Think of grilled or roasted lean meats, big leafy salad with lots of veggies and another vegetable like a baked sweet potato, roasted butternut squash or sautéed veggies.

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20 Ways to Enjoy more Fruits and Vegetables!

Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics

20 Ways to Enjoy More Fruits and Vegetables

 Variety abounds when using vegetables as pizza topping. Try broccoli, spinach, green peppers, tomatoes, mushrooms and zucchini.

2. Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.

3. Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla.

4. Try crunchy vegetables instead of chips with your favorite low-fat salad dressing for dipping.

5. Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.

6. Add color to salads with baby carrots, grape tomatoes, spinach leaves or mandarin oranges.*

7. Keep cut vegetables handy for mid-afternoon snacks, side dishes, lunch box additions or a quick nibble while waiting for dinner. Ready-to-eat favorites: red, green or yellow peppers, broccoli or cauliflower florets, carrots, celery sticks, cucumbers, snap peas or whole radishes.

8. Place colorful fruit where everyone can easily grab something for a snack-on-the-run. Keep a bowl of fresh, just ripe whole fruit in the center of your kitchen or dining table.

9. Get saucy with fruit. Puree apples, berries, peaches or pears in a blender for a thick, sweet sauce on grilled or broiled seafood or poultry, or on pancakes, French toast or waffles.

10. Stuff an omelet with vegetables. Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes or onions with low-fat sharp cheddar cheese.

11. “Sandwich” in fruits and vegetables. Add pizzazz to sandwiches with sliced pineapple, apple, peppers, cucumber and tomato as fillings.

12. Wake up to fruit. Make a habit of adding fruit to your morning oatmeal, ready-to-eat cereal, yogurt or toaster waffle.

13. Top a baked potato with beans and salsa or broccoli and low-fat cheese.

14. Microwave a cup of vegetable soup as a snack or with a sandwich for lunch.

15. Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagna, meat loaf, mashed potatoes, pasta sauce and rice dishes.

16. Make fruit your dessert: Slice a banana lengthwise and top with a scoop of low-fat frozen yogurt. Sprinkle with a tablespoon of chopped nuts.

17. Stock your freezer with frozen vegetables to steam or stir-fry for a quick side dish.

18. Make your main dish a salad of dark, leafy greens and other colorful vegetables. Add chickpeas or edamame (fresh soybeans). Top with low-fat dressing.*

19. Fruit on the grill: Make kabobs with pineapple, peaches and banana. Grill on low heat until fruit is hot and slightly golden.

20. Dip: Whole wheat pita wedges in hummus, baked tortilla chips in salsa, strawberries or apple slices in low-fat yogurt, or graham crackers in applesauce. 

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Fit Tips from Ally!

This is a blog at Transfer of Health - where I did an interview and she posted it.  Please read!

Click here to view it!

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the Yolk's on you!

Don't buy into food myths – don't be afraid of egg yolks.

Food myths keep turning up like bad pennies!   One of my favorite examples of this is eggs – a natural, whole food. Many people avoid whole eggs because they have been lead to believe that egg whites are better than the entire egg.  Egg yolks are packed with nutrients like choline, vitamin D and vitamin A. Another good point to note is that new research suggests that consuming whole eggs, instead of just the whites, may have a positive impact on blood lipids in people with metabolic syndrome.  So next time you’re whipping up an omelet, be sure to use the entire egg!

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Don;t be a Food Nazi

Don’t be the food NaziNaming foods as “good” or “bad”, and avoiding foods you love isn't going to help you achieve your goals. Remember,  when you eat foods that you like, you increase your levels of satisfaction and are less likely to overeat (unless it is a trigger food.  Remember – you need to know your trigger foods).  There’s is no point in giving something up for a brief period. ny gains you made will be diminished once you begin to eat that food again.  What’s important are the habits and choices you make every day and can sustain for life.

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Healthy Holiday Tips!

More Helpful Tips from the AllyFitness Holiday Survival Guide!

·         Write it down.

By journaling, you hold yourself accountable and can be more honest with yourself.  No one is looking at your list so it is your tool to be more successful in this program. 

·         Stock up on fruits and veggies. 

You’ve heard it before but you really need to plan your meals and snacks around this.  Stock up on easy grabs, such as apples, bananas or pears.  Buy fresh or frozen veggies to roast, stir fry, steam or add to a vegetable soup or pasta.   You’ll get less calories but more bulk (and more nutrition).

·         Bring it with you.

Avoid being tempted by junk food this holiday season by taking wholesome foods like cereal, fruit or yogurt with you. 

·         Make Small Changes: 

Cut back on portions, use smaller sized plates and add alternative foods in small increments without getting overwhelmed about a new eating plan.

10 Strategies to Save your Waistline this Holiday Season!

1.   Perform a High Intensity Exercise before the big meal!

Your body is most receptive to high calorie and carbohydrate meals within 30 minutes before and 3 hours after a high-intensity activity. 

2.   Do NOT fast in preparation for the Big Meal!

This will only lead to overeating, and overeating foods that are extremely high in sugar and fat!

3.   Do NOT Gorge Yourself!

Eat until you are full, not uncomfortable.

4.   Eat a High Fiber, Protein rich meal one hour before the BIG meal!

This will prevent overeating and make you feel full. 

5.   Eat Lean Protein and Fruit and Vegetables FIRST!

Just because it is the Holiday Meal doesn’t mean you can’t eat nutritional foods too!

6.   Drink WATER!!!

7.   Do NOT Eat Again until you are Hungry!

Enjoy the big meal of the Holiday and then be done with it!  Send the leftovers home with family and get back to a normal eating pattern as soon possible. 

8.   Be Smart with Leftovers!

Use the turkey; it is a very healthy, lean protein.  But use it wisely.  Sandwiches on whole grain breads, turkey salad, turkey wraps!

9.   Get your workouts in!

If you are struggling with time to fit your exercise in over the holidays, try one these ideas.

Reduce the duration – but really increase the intensity! Still struggling?  Break it up into two or three sessions throughout the day.

10. Be sure to snack!  This keeps you from getting hungry and over eating!  Make sure the snacks are veggies, fruits and lean proteins.

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Holiday Survival Guide!

What is the best way to get through the Holiday season and parties and without killing my waistline?  

Have a Game Plan!

Always eat five times per day, breakfast, snack, lunch, snack and dinner.  Keep those meals Clean!  This will give you a fighting chance heading into this Holiday season.

Before heading to parties, have a snack.  Eat a high protein food like eggs or nuts and then you won't be starved and tempted to eat party food.

Make friends with the veggie tray!  Nibble on celery and carrots.  They are harmless.

Don't skip meals - that will just make you hungrier and set you up to overindulge.

Drink your water! Lots of water.

Get your sleep! 

Avoid the high calorie cocktails.  Stick with white wines and clear liquors mixed with diet tonic or club soda.

If you are going to indulge, make it count.  Be sure it is something you really like.  Don't waste the calories on something you could easily pass on.

With all the festivities of the Holidays as well as the shopping, wrapping and cooking, what is the best way to stick my to fitness routine?

If you need to cut back on your workouts, I would suggest cutting the duration.  That means try to get in at least three 15 to 30 minute workouts per week, and make them count!  Adding intensity to your workouts will make them more effective, so if you need to skip on or cut one short, you are not counteracting the effectiveness.  You body responds to the challenge – not the time spent. 

Focus on strength training and circuit workouts.  This will boost your metabolism more than cardio and if done intensely enough, will increase calorie burning for up to 36 hours after.

Keep a food and exercise journal - this really helps people stay on track with your goals.

Keep smiling!  It is time to share and be with loved ones.  Make it a great holiday!

What is Clean Eating?

All of AllyFitness programs focus is on eating wholesome foods.  What does this mean?  Getting rid of highly processed foods- if it comes in a bag, a can or a drive thru window, think twice before you throw away all these empty calories.

Eating clean is eating foods as close to their natural state as possible and avoiding processed or chemically changed foods.  Processed and chemically changed foods are stripped of natural nutrients.  Manufacturers then attempt to add nutrients back into these foods, but it’s not nearly the same amount as in their original forms.  The effect: when we base our diets on processed foods, we become malnourished even when consuming plenty of calories.  

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Avoid Holiday Pounds!

How do I get through the Thanksgiving without expanding my waistline?

The average Thanksgiving / Holiday meal is 4000 calories!  Add to that the leftovers, and you could see a bit of weight gain after this week of family festivities.  Here are a couple of tips to lighten the BIG meal.

Thanksgiving and Christmas dinners are centered on one of the healthiest protein options out there, turkey.  It is all the sides that kill us.   

Tip #1 -  In my family, we usually have 1 smoked turkey which is very healthy, and a fried turkey breast which is not so healthy, as well as a ham!  I try to load up on the smoked turkey and have just a taste of the fried turkey and the ham.

Tip #2 - Make sure you have at least one healthy side.  I generally prepare a big pan of roasted vegetables including sweet potatoes, Brussels sprouts, red potatoes and onions.  These are very tasty and offer a lighter side to go with the dressing and all the other items. Try wilted spinach or greens also.

Tip #4 - Go for a walk or play an active game after the meal.  Moving will help you not feel so full and uncomfortable.

Tip #6 - Let someone else take the leftovers home (except the healthy smoked turkey!).  Enjoy the meal that day and then be done.  Move on and get back into your routine.

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Ally's Favorite Fall Foods - and yes they are Healthy!

It is fall and I am realizing how much I love fall foods!

Butternut squash is one of my all time favorites.  Butternut squash is low in calories, high in fiber and a good source of calcium and potassium.  You can roast it (my favorite way to cook it), bake and mash it or even better, roast and mash it and add it to some chicken stock to make soup!

Pumpkin is also a very good source of calcium and potassium, low in calories and adds great flavor to just about anything!  I like to add pumpkin to my oatmeal and this time of year, I like to make pumpkin spice smoothies for breakfast.

Sweet Potatoes!  I love sweet potatoes just about any way you fix them.  I prefer them baked without a lot of added butter or sweeteners.  If you toss lightly with olive oil and roast them, they sweeten on their own and have great flavor.  I also like to bake sweet potatoes and add themto orzo or quinoa to make a great winter night dinner.

Turkey - we are approaching the turkey season, but I eat turkey all year round.  I love turkey sandwiches on sandwich thins. I like to make turkey wraps in the high fiber, low carbwraps with arugula and a bit of salad dressing. I also like turkey on top of a salad.  My husband will smoke a turkey and that is by far my favorite way to eat it!

Brussels Sprouts! You all know how much I love Brussels sprouts.  I like to roast these to bring out their natural sweetness, but I also like to steam them and snack on them during the day. You can also slice them finely until the leaves look like spinach and saute it.  This is the only way my husband will eat them!

Broccoli - also great this time of year!  Steamed is the best way to eat your broccoli. It preserves nutrients and keeps it from getting soggy like boiling does.

One recipe I really like is Dirty Broccoli.  You steam the broccoli and set aside.  Then in a sauté pan, heat up a bit of olive oil, a tiny bit of butter, and add bread crumbs. Cook until brown and then toss the broccoli in the browned bread crumbs.  Easy Peasy!

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Lifestyle Changes One Step at a Time for Successful Changes!

I was presenting at an event on Saturday about healthy eating and how important it is to plan and prep for meals and snacks.  I was also thinking about how well my clients are doing on this particular issue.  

As a professional Lifestyle / Health Coach, we learn that is important to introduce change a little bit at a time.  When people try to completely overhaul their eating and exercise regime all at one time, they will eventually slip up and then feel as if they have failed and give up completely.  

What we have learned is, to introduce one small change at a time and let it develop into a habit - or a behavior - and then build on that success.  I find an effective first step for most people is packing healthy snacks and making sure those snacks are REAL FOOD (fruit or veggies with yogurt or hummus or nuts).  I believe that is a very good first step.  Snacks are important to keep hunger at bay, keep energy and blood sugar levels stable and set you on the right path for healthier meals.

I was thinking of this as I was listening to one of the speakers on the nutrition stage who stated that their clients are to cut out all processed foods, fast foods, anything not organic, wheat and dairy all at one time.  That may work for some, but research has demonstrated that is too difficult for most people and they end up feeling frustrated and giving up completely. THIS IS NOT WHAT WE WANT!!!  

Research has also shown that focusing on changing one behavior at a time will is more effective.  Research also demonstrates that results will follow the behavior changes,  meaning pounds or inches lost, blood sugar reduction, lower cholesterol, etc. 

I believe the first step to a healthier lifestyle is to begin planning, prepping and packing healthy snacks.  This is a small change and easy to implement and quickly becomes habit.  I believe the second step is to begin planning, prepping and packing healthy lunches.  The less you eat out or rely on prepared foods, the more successful you will be.  The third step is to tackle dinners.  Basic cooking skills, shopping tips and knowing what staples to keep in your freezer, fridge and pantry will enable you to whip up delicious, nutritious meals in minutes.

Be sure to email AllyFitness to get on the list for the next "Simple, Healthy Meal Planning"  Workshop to be held in October.

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Why Fad Diets Do Not Work

Are you tempted by the latest fad diets?  You are not alone.  At any given time, two-thirds of all Americans are on a diet to lose weight, according to the Centers for Disease Control and Prevention.  With so many people struggling to shed pounds, it is no wonder fad diets are popular.  Anything that promises to help the pounds come off fast and easily is sure to catch the eye of people who desperately want to lose weight.

But nearly everyone who manages to lose weight will gain it back.  In fact, fully ninety-five percent people who lose weight will gain it back.  There is obviously a problem with fad diets.  Here are some reasons why you should avoid them.

1.  Many fad diets promise fast success as a result of radical changes.  For 6 six to twelve weeks you are instructed to make drastic changes to your diet and lifestyle.  And in many cases, these changes are so radical, that you really do lose weight quickly.  The trouble is that the radical nature of the instructions makes it impossible to continue for very long.  And once you go back to your normal way of living, the weight comes right back on. 

A better alternative is to gradually introduce healthy lifestyle habits that you can keep up for the long term.  This will result in slower weight loss, but it will be weight loss that you will be more likely to maintain.

2.  Fad diets often cause muscle loss.  If you restrict your calories so severely that you lose weight quickly, you are likely losing muscle mass along with fat.  Since muscle weighs more than fat, you will probably notice a decent drop on the scale, but it comes at a high price.  Once you lose muscle, you cannot get it back, and muscle is a huge calorie burner, even while you are at rest.  So your future efforts at weight loss will be hindered, because you will have less muscle to aid in calorie burning.  Further, since fad diets almost always result in the regaining of weight, you will eventually gain fat back to replace the muscle that you lost, but it will be even harder to get the fat off, because now you have less muscle to help burn it!

A safer alternative is to follow a sensible weight loss plan that involves plenty of nutrition and calories, and combine it a strength training program that protects your muscles while you lose the fat.

3.  Fad diets promote fatigue.  The severely restricted calorie profile of most fad diets does not provide enough nutrition for sufficient energy.  The result is that you will feel sluggish, moody and maybe even depressed. 

Instead, choose an eating plan that provides plenty of the macronutrients of complex carbohydrates (whole grains, vegetables and fruits), healthy fats (nuts, seeds, avocado, coconut oil), and protein (lean animal protein, nuts, eggs, cheese and fish).

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The Low Down on Winter Weight Gain!

Most people are less active when it’s cold outside. Even though they continue to workout at the gym, recreational activity declines when the weather worsens.

Then ENTER THE HOLIDAYS!  Most people think of  two food-oriented holidays, but they forget about Halloween!  Halloween candy sitting on every desk and counter is beginning of what I call the “The Eating Season”.  The constant access to chocolate and candy corns makes it hard to resist and then the sugar cravings get out of control!

An additional factor leading to winter weight gain is lack of exposure to sunlight.  This can lower the levels of melatonin and serotonin, a neurotransmitter that’s linked with mood. So to make up for the low serotonin and improve your mood, you grab the sweets and high-carb foods with lots of calories and little nutritional value.

WHAT’S A GIRL TO DO?

Ø  Get outdoors and walk at least a couple of days / week – even when the weather is bad.   This will help you feel better and keep the SAD (Seasonal Affective Disorder) at bay.

Ø  Keep active – try to exercise every other day.  If you are really busy and cannot get a full workout in, crank up the intensity and make it count!  Even 20 minutes of high intensity exercise is well worth the time!

Ø  Make sure you strength train.  Cardio exercise, especially long duration medium intensity only burn calories while you are doing it.  Strength / resistance training and high intensity cardio burn more calories for up to 72 hours after the activity.

Ø  More reasons to strength train – the more muscle you have, the higher your resting metabolic rate is.  As we age, we lose muscle mass which then lowers are metabolism and leads to age related weight gain.  Prevent this from happening – keep and build your muscles.  Your bones will thank you also.

Ø  If you are struggling with time to fit your exercise in over these hectic holidays, try one of these ideas to keep with it.  1 – reduce the duration of your work out - but really boost the intensity!  Working out harder can burn the same amount of c calories in less time. 2 – break it up into two or three sessions throughout the day.  Get a 10 minute walk or jog before work, 10 at lunch and 10 when you get home. Don’t let anything derail you from getting activity in.  It is the best way to keep the unwanted pounds away!

Ø  High intensity does not mean high impact.  Adding incline to the treadmill or elliptical or resistance to the bike does the job.  Find a neighborhood with hills and repeat them.

Ø  Enjoy the Day, the Family and the MEAL – then be done.  Move on.  The following day make sure you exercise to burn extra calories, drink plenty of water to avoid bloat, and eat clean – focus on lean proteins and fruits and vegetables.  AVOID PROCESSED FOODS.

Ø  GET YOUR SNACKS IN - Eat frequently to prevent hunger and over eating.

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The Truth About Cellulite

From IDEA -

What Is Cellulite?

Skin 101: The outermost layer of skin is referred to as the epidermis.Immediately under this is the dermis. The next layer of tissue is the first of two layers of subcutaneous fat—fat beneath the skin (Rawlings 2006). Cellulite originates in this first region of the subcutaneous fat (Rawlings 2006; Avram 2004). According to the scientific explanation, cellulite is caused by small protrusions of fat into the dermis.

Losing Cellulite

Want to improve the look of your cellulite? Consider these suggestions.

1. Healthy eating and exercise are excellent ways to start improving cellulite appearance (Avram 2004); visible cellulite is reduced in females who lose weight (Sadick & Magro 2007). Imple­ment a calorie-restricted diet plan and a comprehensive exercise program (cardiovascular and resistance training) to reduce some underlying body fat.


2. Subcutaneous fat is layered on top of muscle. Therefore, if the muscles in your hips, thighs and buttocks are weak and soft, this will contribute to the “uneven” view on the skin surface (Rossi & Vergnanini 2000). Therefore, resistance training can help minimize the appearance of cellulite.


3. Don’t invest your hopes and money in liposuction, subcision, injectables, skin kneading and manipulation techniques, thermotherapy, topical ointments and herbals for cellulite management, as there is little evidence supporting their effectiveness.


4. Laser therapy is noninvasive, has few side effects and shows great promise for reducing the appearance of cellulite (Avram 2004).

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Blast fat and feel great!

Building and keeping muscle, is the your magic bullet against aging.  One of the symptoms of the aging process is sarcopenia (muscle loss). Losing muscle as we age leads overall weakness and is a direct cause of a decreased metabolic rate - which leads to weight gain and possible bone loss.

Muscle is denser than fat, takes us less space in the body versus fat, and burns more calories than fat. The more lean muscle mass you have, the higher your metabolic rate. You can be sitting on the beach enjoying a book and burning more calories than you did a year ago if you add strength training to your routine!

Most women prefer aerobic/cardio exercise as their exercise of choice and they on insist on long, slow duration and distance. Excessive cardio exercise will decreases you muscle mass over time.   I consistently advised my clients, men and women alike, against long, slow cardio session - ESPECIALLY if the goal is to lose fat, and change your body.

Strength training is one of the most important aspects of your exercise program. My programs include a plethora of push ups, planks, hip hinge type exercises, lunges with short intense cardio blasts.  Maintaining and building muscle will keep you looking good and feeling great!

You don't need an expensive gym membership or fancy equipment to get a good workout.  Your body weight will do just fine!  Visit my website or come see me for a free consultation!

www.allyfitness.com

email:  info@allyfitness.com

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Simple Steps to Eat Right for Life -

1) Reduce your modified carbohyrate intake.  Modified carbs are  anything that is not eaten in its original
form. So reduce breads, pasta, breakfast cereal, muffins, granola bars, and of course, any other food in a bag or a box.

Your carb caolories should come from fruit, vegetables and nuts.

2) Eliminate bad fats, increase good fats. Trans fats are not safe at any level.  If you don't believe me, read Eat Right for Life by Dr. Ann Kulze.

3) Eat more protein, but not an excessive amount.  I recommend eating protein with every meal and snack.

4) Add more fiber to your diet by eating more fruits, vegetables, and raw nuts.

5) Be good - compliant, 90% of the time!

How does this work?  Craig Ballentine breaks it down like this and it is easy to remember - Well, let's say you are on a 2000 calorie per day diet. To hit 90%
compliance, that means 1800 calories must come from fruits, veggies, nuts, and protein, leaving you 200 calories "to play with".

You can either have a 200 calorie treat each day, or save up 200 calories for 3-4 days straight and have a 600-800 calorie reward meal every 3-4 days.

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Guidelines for Fat Loss

Let's start with number of calories - For fat loss, men need 1800-2200 calories while women need 1500-1800. This is a are generalization.  Try to figure out how many calories you are consuming now and then reduce it by 10 to 20%. 

I recommend folks eat 5 times a day - breakfast, snack, lunch, snack and dinner.  This may not work for you.  Try to find a meal routine that fits your daily schedule eating as frequently as possible.

Eat more vegetables.  It is easy to get more fruit in your diet.  Strive to eat more green foods, kale, spinach, sugar snap peas, etc.

Don't eat anything your great grandmother would not recognize as food  and avoid eating foods from a bag or a box.

Eat when you are truly hungry, not bored.

Keep a food journal.  This really works.  Most successful losers keep a journal.

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Get out of your Fat Burning Zone -

Next time you are on a treadmill, elliptical trainer, stair climber, or other cardio machine at the gym, notice the programming option that allows you to stay in a “fat-burning” zone. It’s based on the fact that at lower intensities, the body uses a greater percentage of its fat stores for fuel. Sounds great, but do the math and it is not so great.

At a lower intensity level, your body will indeed burn a higher percentage of fat than carbs but still burn fewer calories overall. For example:  A 150-pound woman who walks on the treadmill at 3 mph (a 20-minute mile) burns about 112 calories in 30 minutes.  At this moderate intensity,  half of those calories from burned are from fat.   If she takes it up a notch and for 30 minutes at 4 mph (a 15-minute mile), only about 40 percent of her calorie burn might be from fat, but she is burning more calories overall—about 170 in those 30 minutes, or about 68 calories from fat.

The Bottom Line:  Burn more calories and make more of those calories come from fat by increasing your overall effort. A great way to achieve that is by doing intervals—periods of higher intensity followed by a slower recovery pace.

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