Food has become a large part of North America's obesity problem. It has also become the topic of many, blogs, TV talk shows, articles, books and documentaries. I have noticed that many people are confused about the difference between losing weight, and getting healthy.
I want to clarify this in the easiest way possible.
TO LOSE WEIGHT:
In order to lose weight, you need to expend more calories than you are taking in. 3500 calories equals 1 pound, so if you burn 500 more calories per day compared to what you consume, you will lose 1 pound per week.
When we look at it this way, it does not much matter where the calories come from, so long as there are more calories out as opposed to in.
TO GET HEALTHY:
If you need to lose weight, then the main rule still stands... you need more calories out as opposed to in.
However, here is where the difference lies. You need to see where the calories are coming from.
If you have Type II diabetes, or are deemed pre-diabetic, you want to limit the amount of sugars and simple carbs in your diet. You do not want to eat too many fruits, and you are best off switching from white bread and pasta to whole wheat or multi grain bread and pasta.
If blood pressure and cholesterol is your health issue, you want to increase the amount of fiber in your diet. Salty foods and foods containing sodium should be very limited or even eliminated.
I see that alot of people focus on getting thinner, but they do not always worry about their health in general. Many people under eat, and that too can lead to long term health issues. People willing "to do anything" to lose weight often try supplements that are safe for most, but may be harmful if you have some underlying condition. Yo-yo dieting has been proven to cause serious long term health issues, and we all know why it is called yo-yo effect. You stick to the diet and once you reach your ideal weight... KABOOM!!!
If I can offer 1 piece of advise, it would be to focus on your overall general health. I assure you that if you train correctly, eat well, and put out more calories than you take in, you will lose the weight and gain health.
If you need any help or need suggestions for doing this, please contact me on twitter @mytraineroz or via my website www.mytraineroz.com.
Wednesday, April 14, 2010
Thursday, April 8, 2010
Where our blame should be
I can admit that I do indeed watch Dr. Phil. The last 2 days he has been talking about obesity. He had a panel of 3 obese ladies, Kelly Osborne (who just lost 42lbs) and 3 "healthy" guests which included Jillian Michaels of The Biggest Loser.
I think it is great that mass media is opening up the minds of millions to the obesity crisis and what dangers it may bring. Obesity can lead to personal and family crisis, and it will eventually lead to a general health care crisis.
The problem with how the show unfolded was this, it became a war of skinny vs fat. Too many people do not fully understand all the implications of proper eating. People do not understand that skinny people can still become diabetic or have high blood pressure. The same can be said that not every obese individual will develop diabetes.
There is enough proof that too much body fat prevents the internal organs from functioning properly. Eating high glycemic foods too often will likely lead to diabetes. Eating foods high in trans and saturated foods increases your risk of hypertension, elevated cholesterol, stroke, heart attack and an array of other health issues.
But who is to blame? Do we blame overweight people? Do we blame their parents? Do we blame the government? Who is at fault, and more importantly, how do we fix this ever growing issue?
The issue is not the obese people. They are the ones going to suffer, but it is not entirely their fault. Many obese individuals grew up in households where activity and proper eating was never recognized, and they just fell into the trap. They have been surrounded by fast food places, advertising, jobs that require little or no movement.
My biggest issue is with food manufacturers. It is them that add MSG to foods. They add the phony health claims such as "now with heart healthy Omega 3s"! Frozen beef patties with 18g of fat, as well as MSG and other sodiums are not healthy, even if they do add a tiny bit of omegas. Problem is, the education system never taught us that.
Phys Ed hours continue to get cut. Playgrounds are disappearing and concrete jungles continue to grow. Large corporations pay school boards to put vending machines full of chips and soda pop into schools.
There is nothing wrong with snacks. They are a part of life. Cookies, Ice Cream and Cake are part of childhood, and that should not change. What needs to be fixed is the portion size and frequency of these snacks.
Schools need to increase hours of phys ed and encourage after school sports or recreation activities. Food manufacturers have to take ownership of their products and state real claims such as "contains Omega 3s and 60% of your daily fat intake."
We have to fix this as a collective. We have to help educate each other. The obesity crisis did not occur overnight, and it will not be fixed in a few short years, but we must lay the groundwork now. It is not fat vs skinny. I challenge you to forget the "look." It doesn't matter what jean size you are, as long as you are taking steps towards optimal health. If your insides are healthy, the outer look will follow, and I assure you since you will have more energy, your personality will blossom.
I have posted a few articles about eating real food, and how we have seen the error of our ways. Please read my other blog www.mynaturaltruth.blogspot.com and you will see how badly we have done in the last few years.
If you have any questions, or comments, please feel free to contact me www.mytraineroz.com!
I think it is great that mass media is opening up the minds of millions to the obesity crisis and what dangers it may bring. Obesity can lead to personal and family crisis, and it will eventually lead to a general health care crisis.
The problem with how the show unfolded was this, it became a war of skinny vs fat. Too many people do not fully understand all the implications of proper eating. People do not understand that skinny people can still become diabetic or have high blood pressure. The same can be said that not every obese individual will develop diabetes.
There is enough proof that too much body fat prevents the internal organs from functioning properly. Eating high glycemic foods too often will likely lead to diabetes. Eating foods high in trans and saturated foods increases your risk of hypertension, elevated cholesterol, stroke, heart attack and an array of other health issues.
But who is to blame? Do we blame overweight people? Do we blame their parents? Do we blame the government? Who is at fault, and more importantly, how do we fix this ever growing issue?
The issue is not the obese people. They are the ones going to suffer, but it is not entirely their fault. Many obese individuals grew up in households where activity and proper eating was never recognized, and they just fell into the trap. They have been surrounded by fast food places, advertising, jobs that require little or no movement.
My biggest issue is with food manufacturers. It is them that add MSG to foods. They add the phony health claims such as "now with heart healthy Omega 3s"! Frozen beef patties with 18g of fat, as well as MSG and other sodiums are not healthy, even if they do add a tiny bit of omegas. Problem is, the education system never taught us that.
Phys Ed hours continue to get cut. Playgrounds are disappearing and concrete jungles continue to grow. Large corporations pay school boards to put vending machines full of chips and soda pop into schools.
There is nothing wrong with snacks. They are a part of life. Cookies, Ice Cream and Cake are part of childhood, and that should not change. What needs to be fixed is the portion size and frequency of these snacks.
Schools need to increase hours of phys ed and encourage after school sports or recreation activities. Food manufacturers have to take ownership of their products and state real claims such as "contains Omega 3s and 60% of your daily fat intake."
We have to fix this as a collective. We have to help educate each other. The obesity crisis did not occur overnight, and it will not be fixed in a few short years, but we must lay the groundwork now. It is not fat vs skinny. I challenge you to forget the "look." It doesn't matter what jean size you are, as long as you are taking steps towards optimal health. If your insides are healthy, the outer look will follow, and I assure you since you will have more energy, your personality will blossom.
I have posted a few articles about eating real food, and how we have seen the error of our ways. Please read my other blog www.mynaturaltruth.blogspot.com and you will see how badly we have done in the last few years.
If you have any questions, or comments, please feel free to contact me www.mytraineroz.com!
Wednesday, March 31, 2010
Health vs The "Look"
I am a personal trainer. I studied the human body immensly. I have studied nutrition, sports performance, structural anatomy, basic physiology and quite a bit more. As a trainer, I see most people in the gym wanting to have either the bodybuilder look or the fitness look.
Most people don't realize that those "looks" aren't necessarily healthy. My main focus when training and eating, is to be at my health prime. I make sure that I train for the wellbeing of my inner body, knowing that when I am at my ultimate health, the "look" will follow.
I have noticed that not too many people agree with me. I find that unfortunate, although I would love your feedback on the issue.
Here is my point... when you look for the bodybuilder look, you need a very high protein diet which can be hard on the kidneys and lower intestines. You need to lift very heavy weights which can over time wear on your vertebrae and your ligaments and tendons. You are more likely to be using supplements (most of which are harmless, but the wrong mix can lead to trouble) and some may even try illegal anabolics. (on the steroid note, I do not judge, the choice is yours and only you can say what is right or wrong for you).
At the end of your serious training you may achieve the look you wanted, but it does not mean you are any healthier. This is the field of health & fitness... HEALTH & fitness!
As a trainer, I can tell you that I get greater joy from the older gentleman telling me that his cholesterol or blood pressure went down, as opposed to a client benching 4 plates. Both are incredible accomplishments, but which one will pay off more when you are in your 80s?
Happy Training!
Most people don't realize that those "looks" aren't necessarily healthy. My main focus when training and eating, is to be at my health prime. I make sure that I train for the wellbeing of my inner body, knowing that when I am at my ultimate health, the "look" will follow.
I have noticed that not too many people agree with me. I find that unfortunate, although I would love your feedback on the issue.
Here is my point... when you look for the bodybuilder look, you need a very high protein diet which can be hard on the kidneys and lower intestines. You need to lift very heavy weights which can over time wear on your vertebrae and your ligaments and tendons. You are more likely to be using supplements (most of which are harmless, but the wrong mix can lead to trouble) and some may even try illegal anabolics. (on the steroid note, I do not judge, the choice is yours and only you can say what is right or wrong for you).
At the end of your serious training you may achieve the look you wanted, but it does not mean you are any healthier. This is the field of health & fitness... HEALTH & fitness!
As a trainer, I can tell you that I get greater joy from the older gentleman telling me that his cholesterol or blood pressure went down, as opposed to a client benching 4 plates. Both are incredible accomplishments, but which one will pay off more when you are in your 80s?
Happy Training!
Tuesday, March 23, 2010
The perfect activity
Many people worry about their joints, hips, back problems, their belly etc...
These worries are always there, and that's part of human nature I guess. There is however a perfect activity for everybody. This activity can help reduce the pain associated with arthritis. It can help reduce knee pain, help flatten your stomach. This activity can also help relax and calm you.
You ready?
WALKING!!!!!
I guarantee you that if you walk as often as possible, doesn't matter where or what pace, you will see benefits.
If you have arthritis in the knee or hip, or even in the lower back, walking is a great low impact exercise, and it can even slow the progression of osteoperosis.
If you have bad knees, walking is way less impact than running, and easier flow than biking.
Need to relax and calm down? Go for a nice walk along a river, or in the woods. Be it alone or with somebody you get along well with, go enjoy nature. Bring a camera if you want.
For that stubborn belly... walk at a quicker pace. To lose fat, you need to keep a somewhat brisk pace, and please be aware that diet plays a huge roll in this as well.
I can assure you that the long term benefits of walking daily are endless, so go out and enjoy a stroll, be it alone, with a loved one, with the family dog, or with a baby in a stroller.
Enjoy!
These worries are always there, and that's part of human nature I guess. There is however a perfect activity for everybody. This activity can help reduce the pain associated with arthritis. It can help reduce knee pain, help flatten your stomach. This activity can also help relax and calm you.
You ready?
WALKING!!!!!
I guarantee you that if you walk as often as possible, doesn't matter where or what pace, you will see benefits.
If you have arthritis in the knee or hip, or even in the lower back, walking is a great low impact exercise, and it can even slow the progression of osteoperosis.
If you have bad knees, walking is way less impact than running, and easier flow than biking.
Need to relax and calm down? Go for a nice walk along a river, or in the woods. Be it alone or with somebody you get along well with, go enjoy nature. Bring a camera if you want.
For that stubborn belly... walk at a quicker pace. To lose fat, you need to keep a somewhat brisk pace, and please be aware that diet plays a huge roll in this as well.
I can assure you that the long term benefits of walking daily are endless, so go out and enjoy a stroll, be it alone, with a loved one, with the family dog, or with a baby in a stroller.
Enjoy!
Saturday, March 6, 2010
Athletes and our era!
This blog is a bit off topic from fitness and nutrition, but I am sure that you will find it of interest, at least I hope you do.
I am not naive when it comes to sports. Sports enhancers, cheating, gambling, drugs and sex scandals are a part of modern professional sports, and I can accept that. I am not sure how new of a trend this is. Some of the best baseball players of old were known to be hardcore alcoholics. The "Black Sox" admitted to throwing the world series for money...
Unless you live deep down under a very large rock, you have heard about the sex scandal surrounding Tiger Woods. Golf never got this much attention. Here is a question for you, what does Tiger Woods being an unfaithful husband have to do with golf? He could be sleeping with goats, but he is still the best golfer out there.
Mike Tyson is the youngest man ever to become Heavyweight Boxing champion of the world. That is a fact that cannot be changed. Another fact is that he spent time in jail for rape. Do you remember the name of the girl he raped? To be honest, I don't.
Baseball has been under the microscope since the steriod scandal broke. I am personally against steroids for myself. I have no need for them, nor do I expect that I ever will. I will be very honest though, I don't care if players decide to use steroids. I like fast pitches. I like homeruns. I am sure the owners like filling the seats and selling jerseys.
In this era of sports, I find we are more enthused with the players and what they have done wrong, as opposed to the sport. People remember Darryl Strawberry as a 5 time failure who can't get off of cocoaine and hookers. How about this... he was on pace to beat Hank Aarons homerun record until he let drugs get in the way. We remember his failure, not his accomplishments.
Pete Rose made a huge mistake, and for that, he will not be in the Hall of Fame (they may have changed that, not 100% sure). Fact remains he was one of the best hitters of all time. He is still a popular person. He even was featured in 2 Wrestlemania events.
I like sports. Most sports anyways. Hockey, Baseball, Football. I am not much of an NBA fan. I enjoy curling and volleyball. I watch Bullriding. I follow bodybuilding and rollerderby. I watch to see players I like. I have teams that I prefer. I watch for the fun and excitment of the sport.
In todays world, as in Hollywood, we are more concerned with the players lives as opposed to what they do for the sport.
Can't we just enjoy the sport for what it is anymore?
I am not naive when it comes to sports. Sports enhancers, cheating, gambling, drugs and sex scandals are a part of modern professional sports, and I can accept that. I am not sure how new of a trend this is. Some of the best baseball players of old were known to be hardcore alcoholics. The "Black Sox" admitted to throwing the world series for money...
Unless you live deep down under a very large rock, you have heard about the sex scandal surrounding Tiger Woods. Golf never got this much attention. Here is a question for you, what does Tiger Woods being an unfaithful husband have to do with golf? He could be sleeping with goats, but he is still the best golfer out there.
Mike Tyson is the youngest man ever to become Heavyweight Boxing champion of the world. That is a fact that cannot be changed. Another fact is that he spent time in jail for rape. Do you remember the name of the girl he raped? To be honest, I don't.
Baseball has been under the microscope since the steriod scandal broke. I am personally against steroids for myself. I have no need for them, nor do I expect that I ever will. I will be very honest though, I don't care if players decide to use steroids. I like fast pitches. I like homeruns. I am sure the owners like filling the seats and selling jerseys.
In this era of sports, I find we are more enthused with the players and what they have done wrong, as opposed to the sport. People remember Darryl Strawberry as a 5 time failure who can't get off of cocoaine and hookers. How about this... he was on pace to beat Hank Aarons homerun record until he let drugs get in the way. We remember his failure, not his accomplishments.
Pete Rose made a huge mistake, and for that, he will not be in the Hall of Fame (they may have changed that, not 100% sure). Fact remains he was one of the best hitters of all time. He is still a popular person. He even was featured in 2 Wrestlemania events.
I like sports. Most sports anyways. Hockey, Baseball, Football. I am not much of an NBA fan. I enjoy curling and volleyball. I watch Bullriding. I follow bodybuilding and rollerderby. I watch to see players I like. I have teams that I prefer. I watch for the fun and excitment of the sport.
In todays world, as in Hollywood, we are more concerned with the players lives as opposed to what they do for the sport.
Can't we just enjoy the sport for what it is anymore?
Wednesday, February 24, 2010
Detox Products
If you go into any "health food" or supplement store I can guarantee that there is a full section of detox products. Some claim to be cleansers, others help detox the liver or kidneys. Many even claim to help drop 5 pounds!!! No wonder it is a multi million dollar industry, and it is found in a billion dollar industry.
I will say that some of these products are better than others, but most of them are the exact same idea... a whole lot of fibre!!! Does flushing your digestive tract really mean you are detoxing? Do you really need products like this to "clean out" your insides?
My answer is this... eat food... real food... the right types of food! You'll save money, get better results,and results that will last!
There are a few steps to "detoxing" and cleaning your body of all the junk that needs to be filtered out. Step 1 is to stop eating processed foods. If you don't stop eating these foods, you are always going to keep putting junk into your system, therefore it will never be cleaned.
Step 2 is to add more fibre from different sources. Oatmeal, lettuce, multi grain breads, fruits and vegetables. This will keep the "flow" of foods through your digestive tract, and can help reduce bad cholesterol and is a good step in helping to lower blood pressure.
Step 3 is to drink organic green and white teas, along with proper amounts of water. Green and white tea offer many vital anti-oxidants and water will keep you properly hydrated. Remember, water is the ONLY thing that can keep you properly hydrated.
Step 4 is to eat more anti-oxidant rich fruits especially berries. Blueberries, raspberries, blackberries, pomegranate, plums and citrus fruits should be consumed daily. Other than detox benefits, the long term benefits these fruits offer are immense!
Step 5 is to eat less red meat, or if possible, eliminate it. Lean chicken breasts are acceptable, but you are better off with fish, beans, nuts, lentils, chick peas etc...
That is the base to your cleanse. Other foods such as wheat grass, beats, kelp, kale, honey and cooked tomatoes can offer an array of benefits.
If you keep eating this way, even if its only 75% to 80% of the time, you will see how much better your digestive tract works, how much more energy you have, how much better you sleep. Best of all, you will not be drinking weird liquids, popping pills and spending money on products every other month!
If you have any questions, please feel free to contact me via my website, www.mytraineroz.com or follow me on twitter at www.twitter.com/mytraineroz.
I will say that some of these products are better than others, but most of them are the exact same idea... a whole lot of fibre!!! Does flushing your digestive tract really mean you are detoxing? Do you really need products like this to "clean out" your insides?
My answer is this... eat food... real food... the right types of food! You'll save money, get better results,and results that will last!
There are a few steps to "detoxing" and cleaning your body of all the junk that needs to be filtered out. Step 1 is to stop eating processed foods. If you don't stop eating these foods, you are always going to keep putting junk into your system, therefore it will never be cleaned.
Step 2 is to add more fibre from different sources. Oatmeal, lettuce, multi grain breads, fruits and vegetables. This will keep the "flow" of foods through your digestive tract, and can help reduce bad cholesterol and is a good step in helping to lower blood pressure.
Step 3 is to drink organic green and white teas, along with proper amounts of water. Green and white tea offer many vital anti-oxidants and water will keep you properly hydrated. Remember, water is the ONLY thing that can keep you properly hydrated.
Step 4 is to eat more anti-oxidant rich fruits especially berries. Blueberries, raspberries, blackberries, pomegranate, plums and citrus fruits should be consumed daily. Other than detox benefits, the long term benefits these fruits offer are immense!
Step 5 is to eat less red meat, or if possible, eliminate it. Lean chicken breasts are acceptable, but you are better off with fish, beans, nuts, lentils, chick peas etc...
That is the base to your cleanse. Other foods such as wheat grass, beats, kelp, kale, honey and cooked tomatoes can offer an array of benefits.
If you keep eating this way, even if its only 75% to 80% of the time, you will see how much better your digestive tract works, how much more energy you have, how much better you sleep. Best of all, you will not be drinking weird liquids, popping pills and spending money on products every other month!
If you have any questions, please feel free to contact me via my website, www.mytraineroz.com or follow me on twitter at www.twitter.com/mytraineroz.
Wednesday, February 10, 2010
Rome wasn't built in a day!
We have all heard our parents say that haven't we? It is indeed true, Rome was not built in a day, or even in a week. It was a work in progress for many years, and the last few hundred years it has been an effort of maintenance.
Like Rome, we cannot sculpt the body of our dreams in days, weeks, or even months. We must remember that patience is an asset and a virtue. It is NEEDED in order to see your best possible results.
Whether your goal is to gain muscle, lose weight, look more athletic, be a bikini model, time is needed. People do not climb Mount Everest in a day, its an entire voyage.
We live in a very fast paced world, and we often want to get from point A to point B, but we don't think about the ride, simply the final destination. I find with people who train, that often becomes the case. They want the big biceps, or the flat stomach, but they don't remember all the SMALL stuff that got them there.
Enjoy the ride!!! Before you can run a marathon you need to improve your 10k. Before you can bench 3 plates, you have to perfect your form on 1 plate. It is the small accomplishments that add up to create one final picture.
If your journey is health related, your blood pressure will not go back to normal after your first workout. You need to work your cardio, eat right, do some weight training, perhaps get involved in a sport. In a few months you will see a drop in your blood pressure and probably your resting heart rate too.
Don't get discouraged if it takes longer to get to where you want to go. There are bumps and distractions along the way, but stay on your path. Focus on your goal, and enjoy the journey towards it, it will make the final accomplishment all that much more amazing.
Please feel free to share your small accomplishments along your journey at www.mytraineroz.com or mytraineroz@gmail.com
Like Rome, we cannot sculpt the body of our dreams in days, weeks, or even months. We must remember that patience is an asset and a virtue. It is NEEDED in order to see your best possible results.
Whether your goal is to gain muscle, lose weight, look more athletic, be a bikini model, time is needed. People do not climb Mount Everest in a day, its an entire voyage.
We live in a very fast paced world, and we often want to get from point A to point B, but we don't think about the ride, simply the final destination. I find with people who train, that often becomes the case. They want the big biceps, or the flat stomach, but they don't remember all the SMALL stuff that got them there.
Enjoy the ride!!! Before you can run a marathon you need to improve your 10k. Before you can bench 3 plates, you have to perfect your form on 1 plate. It is the small accomplishments that add up to create one final picture.
If your journey is health related, your blood pressure will not go back to normal after your first workout. You need to work your cardio, eat right, do some weight training, perhaps get involved in a sport. In a few months you will see a drop in your blood pressure and probably your resting heart rate too.
Don't get discouraged if it takes longer to get to where you want to go. There are bumps and distractions along the way, but stay on your path. Focus on your goal, and enjoy the journey towards it, it will make the final accomplishment all that much more amazing.
Please feel free to share your small accomplishments along your journey at www.mytraineroz.com or mytraineroz@gmail.com
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