RFTBLOG

By Hassan Wicker

February is the month that most people revert to their pre-New-Year’s-Resolution habits. Have you given up on your fitness goals yet?

“If you are looking for an excuse to fall off the wagon, the universe will provide one.”

That was the lesson that Oprah shared in her recent confession about her ongoing struggle with weight. Oprah knows how it feels to fall off the fitness wagon; in the January issue of The Oprah Magazine she described her recent 40 pound weight gain.

Her testimony was filled with valuable insights for anyone else prone to relapse. There was a hidden cycle that I found in her story - one that exposes the process of falling off the wagon.

1) You Fall
Your fall off the wagon could take place in a single moment, or it could be the result of a drawn out process. Oprah described her fall as one that happened slowly as a result of health problems. These health problems became her reason for not exercising.

Illness, vacation, holidays, changes at work or any other change in your schedule are all things that’ll get you off the wagon. Once you’re off the real damage begins.

2) You Surrender
There comes a point after you fall off the wagon that you simply throw your hands up in the air and give in. For Oprah this was a dramatic moment. “I started eating whatever I wanted - and that’s never good. My drug of choice is food. I use food for the same reasons an addict uses drugs: to comfort, to soothe, to ease stress.”

This is the most destructive part of the cycle. You remove all expectations from yourself and as a result you plummet into an unhealthy realm. The progress that you’ve made toward your goals is lost and even more weight is gained.

3) You Hit Bottom
Inevitably there comes the moment when you hit bottom. Your body shows the new weight gain and you feel awful about it. For Oprah it was a sobering moment. “I felt completely defeated. I thought, I give up. I give up. Fat wins.” She went so far as to say, “I felt like a fat cow. I wanted to disappear.”

While hitting bottom is never a fun experience, it is a necessary one. The pain must become great enough for you to turn it around and take the control back.

4) You Take Control
Now comes the good part. When you hit bottom you were out of control, now you’re ready to once again grab the reigns. Oprah says that “These days I’ve put myself back on my own priority list.”

She plans to get an hour of exercise five or six days a week, as well as eating healthfully and reordering her life to include time to replenish her energy. Her new goal is to be strong and healthy and fit.

Have you fallen off your priority list, like Oprah fell off hers?

The time has come to put yourself back on that priority list. The time has come to decide that you are worth it.

I’m here to help you do just that. Call or email today to get started on an exercise program that will change your body and your life…just like Oprah.
Think Small

When you eat out, make it a habit to order the smallest portion available. We are programmed to eat whatever is in front of us, even though we’d feel just as full on less. And since portions have grown in recent years, the smallest size isn’t very small at all.

Healthy Chicken Fajitas

This recipe is a wonderful option for a weekday dinner – it’s healthy, delicious and ready in 20 minutes. Serve with low fat toppings like salsa, chopped tomatoes, fat free sour cream or hot sauce.
Yield: 4 servings

Here’s what you need…

* 1 teaspoon Chile powder
* 1 teaspoon salt
* 1/2 teaspoon ground cumin
* 1/2 teaspoon garlic powder
* 1/2 teaspoon onion powder
* 1 tablespoon cornstarch
* 1/4 cup water
* 4 uncooked chicken breasts (4oz each)
* 1/2 green bell pepper, sliced into thin strips
* 1/2 red bell pepper, sliced into thin strips
* 1 medium onion, sliced
* 1 tablespoon olive oil
* 2 tablespoons lime juice
* Lime wedges for serving

1. In a re-sealable bag, combine Chile powder, salt, cumin, garlic powder, onion powder, cornstarch, and water. Add chicken, bell peppers, and onion; gently knead to coat. Refrigerate for 15 minutes
2. Heat the oil in a skillet, empty the contents of the bag into the skillet and cook over high heat. Stir occasionally and cook until the vegetables are tender crisp and the chicken is cooked through, about 7 minutes. Remove from heat and stir in lime juice
3. Transfer to serving dish and enjoy with lime wedges.

Nutritional Analysis: One serving equals: 160 calories, 5g fat, 5g carbohydrate, 1g fiber, and 24g protein.

Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter and subscribe your friends.

Stay Fit!

Web: www.wickedtraining.com

By Hassan Wicker

Repetition does not transform a lie into a truth.

That bit of wisdom came from Franklin D. Roosevelt during a radio address in 1939, and though he wasn’t talking about fitness, it certainly applies to the following fat loss myths.

Myth #1: Eating Late at Night Makes You Fat

The Facts: Your body doesn’t have an internal timer that causes late night eats to be stored directly as fat. Weight gain happens when you eat too much and exercise too little - you could eat too much in the morning, the afternoon, or late at night and it would all result in weight gain.

* Your Solution: Consider how many calories you eat and burn each day, rather than when you eat.

Myth #2: Snacking Promotes Weight Gain

The Facts: Eating snacks throughout the day is actually a great way to keep your metabolism up and to avoid overeating at meals. However, if you snack on junk food then be prepared to pack on pounds.

* Your Solution: When it comes to snacking it’s all about what you snack on.

Myth #3: You Can Lose Fat Without Exercise

The Facts: Exercise and healthy eating go hand-in-hand when it comes to permanent fat loss. Your body needs exercise just as it needs to be fed a diet filled with fresh produce, whole grains and lean protein.

* Your Solution: Accept exercise as a part of your daily lifestyle.

Myth #4: Fat Free Means ‘All-You-Can-Eat’

The Facts: It’s time to close your eyes and mentally erase everything that the 90’s taught about fat-free dieting. Fat-free foods are not the equivalent of flavored air – they contain plenty of calories and often lots of sugar.

* Your Solution: Be mindful of calories when eating fat-free foods.

Myth #5: Eat as Little as Possible for Maximum Fat Loss

The Facts: Eating too little causes your metabolism to shut down and puts your body into starvation mode, and prone to store fat rather than burn it.

* Your Solution: When it comes to fat loss think burn rather than starve.

Myth #6: Diet Pills Work for Fat Loss

The Facts: The only thing that diet pills are capable of burning is the extra cash in your wallet. Billions of diet pills are sold every year – all to no avail.

* Your Solution: Healthy eating and exercise can never be replaced by a pill.

Myth #7: You Should Never Eat Fast Food

The Facts: It’s all about what you order. Fried, processed and salty foods will cause weight gain - don’t order them. Lean meat, salad, vegetables and beans, on the other hand, are available at many fast food chains - order these instead.

* Your Solution: When eating fast food skip the fried items, stick with lean meats and salads.

Trying to lose weight is often a frustrating experience. In a world filled with quick fixes, lasting weight loss is not something that happens overnight. Remember that it took time to gain the weight, so it will also take some time to lose it.

Permanent weight loss happens as a result of a proper exercise and diet plan - my specialty.

Call or reply to this email and together we will customize a diet and exercise plan designed to help you lose the weight, tone your body and feel fantastic.
Don’t Try

The New Year is still fresh and change is in the air. What do you want to change in your life this year? Whatever your goal, apply this philosophy to it: Do or do not. There is no try. This bit of wisdom didn’t stem from a former president…it came from a little guy named Yoda!
Roasted Citrus Cod

Want fish in a flash? This recipe offers a healthy and delicious serving of cod crusted with breadcrumbs and enhanced with citrus zest.
Yield: 6 servings

Here’s what you need…

* 1 cup panko breadcrumbs
* 2 tablespoons unsalted butter (melted)
* 1/4 up chopped parsley
* 1 teaspoon grated orange zest
* 1 teaspoon grated lemon zest
* 1 teaspoon grated lime zest
* 6 (6 oz) skinless cod fillets (1.5 inches thick, with bones removed)
* 1/2 teaspoon salt
* 1/2 teaspoon pepper

1. Preaheat oven to 450 degrees. Line a baking sheet with parchment paper.
2. Combine panko, butter, parsley and citrus zest until evenly mixed. Place the cod fillets on the prepared baking sheet. Season the fillets with salt and pepper. Top with the panko mixture, pressing it onto the fillets.
3. Roast until the breadcrumbs are browned and the cod is fully cooked, about 10 minutes.

Nutritional Analysis: One serving equals: 122 calories, 3.5g fat, 10g carbohydrate, .5g fiber, and 12g protein.

Spread the word. Forward this blog to your friends, family and coworkers .

Hassan

Please visit Wicked Training

By Hassan Wicker

This is the time of year when grocery stores put ‘health’ and ‘diet’ foods on display. Before you reach for that box of ‘health bars’ or ‘100 calorie packs’ take a moment to actually read the nutrition label. Many of these items aren’t healthy at all. They are simply cleverly disguised junk food that will actually promote weight gain rather than weight loss. Stick with items that are low in sugar and fat, and eat fresh produce often.

Eat-Your-Spinach Frittata

This recipe is a great way to eat more spinach-and we all know how that turned out for Popeye. Frittatas make a great dinner, so don’t limit this as a breakfast food. The key to making a low fat, high protein frittata is to replace most of the eggs with egg whites, as this recipe calls for.

Servings: 4

Here’s what you need…
•    1 teaspoon olive oil
•    1 teaspoon minced garlic
•    4 cups baby spinach leaves
•    3 whole eggs, plus 4 egg whites
•    1/2 teaspoon salt
•    1/4 teaspoon pepper
•    1/2 sweet onion, chopped
•    1/4 cup red bell pepper, minced
•    2 red potatoes, peeled and shredded
•    1/4 cup shredded low fat mozzarella

1.    Preheat the broiler and position the rack about 4 inches from the top. In a large nonstick frying pan (with a flameproof handle, since this is going in the oven) heat 1/2 teaspoon of oil on medium heat. Add the garlic and sauté until soft, about 1 minute. Stir in the spinach and cook until it is wilted, about 2 minutes. Transfer to a bowl and set the frying pan aside.

2.    In a bowl whisk together the eggs and egg whites, salt and pepper. Set aside.

3.    Put the frying pan back on medium heat and add the remaining 1/2 teaspoon of oil. Add the onion and sauté until soft, about 4 minutes. Stir in the bell pepper and potatoes and cook until the potatoes are browned, about 5 minutes.

4.    Spread the potato mixture to an even layer in the pan. Spread the spinach over it, then pour the eggs on and sprinkle with the cheese. Cook until slightly set, about 3 minutes.

5.    Place the pan under the broiler until the frittata is browned and completely set, about 3 minutes. Cut into wedges and serve immediately.
Nutritional Analysis: One serving equals: 176 calories, 6g fat, 16g carbohydrate, 2g fiber, and 12g protein.

Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter and subscribe your friends.

Hassan

Wicked Training

By Hassan Wicker.

New Year’s day…it never fails to evoke feelings of hope and renewal, but is it really a trap?

You’ve been handed a proverbial clean slate - another chance to shrug off your bad habits and reach for your dreams.

In an attempt to bottle that New Year’s vigor, you’ll make a few New Year’s Resolutions. But before you put pen to paper, you ought to know this:

It has been reported that 92 % of all New Year’s Resolutions end in failure.

That means that less than 1 out of every 10 people will successful accomplish their resolutions in 2009.

Ouch - those statistics are brutal. Who in their right mind would take the time to make resolutions when failure is that imminent?

As your trusted source for fitness advice, I’d like to coach you though this sticky situation. Yes, most people fail to achieve their New Year’s Resolutions. However, I am going to clue you in on what the 92% do wrong and teach you what the 8% who succeed do right.

First up, the 92% who failed. These well meaning folks shared a common mistake that put the nail in their coffin before they’d even begun.

They bit off more than they could chew.

In all the excitement of becoming a better person and changing their life in the New Year they made the crucial mistake of committing to do too much. But reality set in, a few weeks or even days into their reformed life, and they gave up.

The 92% gave themselves an easy way out. They approached their resolution with an ‘all or nothing’ attitude. Once the ‘all’ became too tough they opted for ‘nothing’. And just like that another resolution ended in failure - end of story.

Now let’s examine the 8% who succeed with their resolutions year after year. The key to their success is quite simple (you may have even guessed it by now).

They set realistic goals.

I’ll repeat that… they set REALISTIC goals.
•    Instead of resolving to lose 50 pounds by June, they commit to exercise 3-4 times each week.
•    Instead of resolving to give up all carbs, they commit to bring healthy snacks to work instead eating from the vending machine.
•    Instead of resolving to drop 3 sizes in 3 months, they commit to losing 1 pound each week until they reach their desired size.
•    Instead of resolving to never eat out again, they commit to eating healthy all week and rewarding themselves with one meal out on the weekends.
Did you see the difference?

If you want your resolution to stick then think of something simple and realistic. Sure, it certainly won’t sound as cool as the resolutions that the 92% make - but they aren’t going to keep theirs anyway.

Remember that the whole point of making a New Year’s Resolution is to become a healthier, happier and more successful person. Small changes done consistently will make a big difference.

If your New Year’s Resolution has to do with losing weight and getting into great shape (and whose isn’t?) then guarantee your success by working with a fitness expert who can show you the ropes and guide you to success.

I’d love to team up with you - together we will transform your body in 2009!

Call or email to get started today.

Hassan

Wicked Training

Eating Right – Avoid those extra holiday pounds       By Fitness Anywhere

Acknowledged by Mayuri Mulji

Question:
Every winter I’m bombarded with bad choices. Between trays of mini quiches and holiday travel plans getting to the gym is almost impossible. By New Year’s I’m feeling regret and those extra pounds.  How can I still participate in the festivities without losing all my hard work to stay fit this year?

Answer: 

Here we are… the beginning of November and looming on the horizon are the three biggest consumption holidays of the year. Turkeys are fighting over the best hiding spot in the barnyard and the top button on your pants is bracing itself for the inevitable strain of the holiday season. The challenges of staying fit and trim during this time is confounded further by the outrageous propagation of Christmas parties that overtake the schedule and push caloric intake to startling new highs.

So the big question…How does one enjoy the holiday and avoid the bulge?

Here are some best practice tips that will help you control the holiday madness and stay fit in the process.

Increased social obligations and holiday shopping pressure put a serious squeeze on time.

This is perhaps the biggest culprit. Less time and increased pressure means that the first thing to fall off the wagon is training followed closely by nutrition. Both the holiday parties and last minute insanity of rabid consumerism is enough to derail even the most disciplined exerciser. Rushing around under holiday pressure also leads to poor meal choices. This, coupled with overeating at buffet style Christmas parties is a recipe for disaster. Now we’re not exercising, eating poorly and at volumes that rival that of the NY Giants offensive line.
Let’s face it - When the holidays come around, there simply isn’t the same amount of time but if we plan ahead we can get a long way toward maintaining our form.

The first step is to make a plan. Take some time this week to identify your Christmas schedule. When are the parties, kid’s functions and strategic shopping days? The process will serve to identify the tight spots in the schedule and focus you on them. Going through this process goes a long way toward the prevention of being overwhelmed by the holidays and increasing the chances of you holding together your training schedule.

Adapt your training plan to accommodate your schedule. It’s easy to get frustrated when your expectations are not in line with the reality of the silly season. The realization that it just isn’t possible to fit in a regular routine leads to the tendency to blow it off completely. Now is the time to experiment with super sets, circuits, and integrated all body exercises, making your training as lean and time efficient as possible.  It might be necessary to pare back on the frequency of your training. The important concept here is that some is a lot better than none. Be OK with making some programming changes or concessions to keep your adherence as high as possible.

No matter how you slice it, it’s tough to stay on track when you travel. Evaluate your travel schedule and come up with solutions in advance of when and how you’ll exercise while you’re visiting relative. A little work on the front end of any holiday travel will reap great rewards and as an additional side benefit, might serve to give you an hour of solace from your beloved in-laws, whose company you enjoy but is best sampled in small doses.

Another great plan is to start an active tradition. This is a great way to add loads of fun to the holidays that will become cherished events and also serve to keep the entire family active. An example… what happens between gift opening and Christmas dinner? This is a perfect time to get the entire family together for some fun and fresh air but if you’re not careful, it will become an unadulterated display of gluttony from gift opening to dinner. Go for a cross-country ski or organize the annual family football or hockey game… losing team washes the Christmas dinner dishes.  While this might be a bit extreme for most, this is a great time to do something fun and re-enforce the old adage - “the family that plays together - stays together”.

Along the same vein, commit to some activity on January 1st. Whether it be meeting a friend to cross country ski or signing up for the New Year’s Day 10 K run - having a physical commitment on the 1st will start you off on the right foot and generate some great early momentum to lead into the New Year. Another side benefit of this practice is that it may help to keep consumption in check on New Year’s Eve. It’s amazing how an underlying need for functionality or the risk of great and self-afflicted suffering the next day can lurk in the back of your mind.

While most of the above tips have emphasized the physical side of things, of equal or more importance to the quest to maintain fitness and physique is successfully controlling nutrition. These are excellent practices to observe throughout the year but may be of particular value during the holidays.
Plan your meals for the week and do as much prep as possible ahead of time. Convenience is key to adherence in exercise and the same is true of nutrition. One easy practice to adopt is to chop 1/2 of your veggies when you get back from the grocery store. This promotes much better intake of vegetables, an area where many people are deficient and also makes for fast and convenient snacks which serves the harried shopper very well.

If you know you’re headed to a Christmas party that looks suspiciously like the 7-day feast of feasts, have a small meal several hours prior to the party. This will help you keep your own consumption to a reasonable volume. Along a similar vein, be aware of beverage intake. Keeping yourself well hydrated with water will reduce cravings and help to avoid the surprising volume of empty calories that many pull in via fruit juice, wine or beer.

Finally understand that temptation is everywhere… Just because it’s Christmas doesn’t mean you cut loose and eat like a jackass! Seriously, you haven’t read this far because you’re not interested in keeping it together this holiday season. You do need to apply some personal discipline to make it happen. Stay fit and healthy during the Holiday Season.
By Fitness Anywhere
Acknowledged by Mayuri Mulji
Question:
Every winter I’m bombarded with bad choices. Between trays of mini quiches and holiday travel plans getting to the gym is almost impossible. By New Year’s I’m feeling regret and those extra pounds.  How can I still participate in the festivities without losing all my hard work to stay fit this year?

Answer:
Here we are… the beginning of November and looming on the horizon are the three biggest consumption holidays of the year. Turkeys are fighting over the best hiding spot in the barnyard and the top button on your pants is bracing itself for the inevitable strain of the holiday season. The challenges of staying fit and trim during this time is confounded further by the outrageous propagation of Christmas parties that overtake the schedule and push caloric intake to startling new highs.

So the big question…How does one enjoy the holiday and avoid the bulge?

Here are some best practice tips that will help you control the holiday madness and stay fit in the process.

Increased social obligations and holiday shopping pressure put a serious squeeze on time.

This is perhaps the biggest culprit. Less time and increased pressure means that the first thing to fall off the wagon is training followed closely by nutrition. Both the holiday parties and last minute insanity of rabid consumerism is enough to derail even the most disciplined exerciser. Rushing around under holiday pressure also leads to poor meal choices. This, coupled with overeating at buffet style Christmas parties is a recipe for disaster. Now we’re not exercising, eating poorly and at volumes that rival that of the NY Giants offensive line.
Let’s face it - When the holidays come around, there simply isn’t the same amount of time but if we plan ahead we can get a long way toward maintaining our form.

The first step is to make a plan. Take some time this week to identify your Christmas schedule. When are the parties, kid’s functions and strategic shopping days? The process will serve to identify the tight spots in the schedule and focus you on them. Going through this process goes a long way toward the prevention of being overwhelmed by the holidays and increasing the chances of you holding together your training schedule.

Adapt your training plan to accommodate your schedule. It’s easy to get frustrated when your expectations are not in line with the reality of the silly season. The realization that it just isn’t possible to fit in a regular routine leads to the tendency to blow it off completely. Now is the time to experiment with super sets, circuits, and integrated all body exercises, making your training as lean and time efficient as possible.  It might be necessary to pare back on the frequency of your training. The important concept here is that some is a lot better than none. Be OK with making some programming changes or concessions to keep your adherence as high as possible.

No matter how you slice it, it’s tough to stay on track when you travel. Evaluate your travel schedule and come up with solutions in advance of when and how you’ll exercise while you’re visiting relative. A little work on the front end of any holiday travel will reap great rewards and as an additional side benefit, might serve to give you an hour of solace from your beloved in-laws, whose company you enjoy but is best sampled in small doses.

Another great plan is to start an active tradition. This is a great way to add loads of fun to the holidays that will become cherished events and also serve to keep the entire family active. An example… what happens between gift opening and Christmas dinner? This is a perfect time to get the entire family together for some fun and fresh air but if you’re not careful, it will become an unadulterated display of gluttony from gift opening to dinner. Go for a cross-country ski or organize the annual family football or hockey game… losing team washes the Christmas dinner dishes.  While this might be a bit extreme for most, this is a great time to do something fun and re-enforce the old adage - “the family that plays together - stays together”.

Along the same vein, commit to some activity on January 1st. Whether it be meeting a friend to cross country ski or signing up for the New Year’s Day 10 K run - having a physical commitment on the 1st will start you off on the right foot and generate some great early momentum to lead into the New Year. Another side benefit of this practice is that it may help to keep consumption in check on New Year’s Eve. It’s amazing how an underlying need for functionality or the risk of great and self-afflicted suffering the next day can lurk in the back of your mind.

While most of the above tips have emphasized the physical side of things, of equal or more importance to the quest to maintain fitness and physique is successfully controlling nutrition. These are excellent practices to observe throughout the year but may be of particular value during the holidays.
Plan your meals for the week and do as much prep as possible ahead of time. Convenience is key to adherence in exercise and the same is true of nutrition. One easy practice to adopt is to chop 1/2 of your veggies when you get back from the grocery store. This promotes much better intake of vegetables, an area where many people are deficient and also makes for fast and convenient snacks which serves the harried shopper very well.

If you know you’re headed to a Christmas party that looks suspiciously like the 7-day feast of feasts, have a small meal several hours prior to the party. This will help you keep your own consumption to a reasonable volume. Along a similar vein, be aware of beverage intake. Keeping yourself well hydrated with water will reduce cravings and help to avoid the surprising volume of empty calories that many pull in via fruit juice, wine or beer.

Finally understand that temptation is everywhere… Just because it’s Christmas doesn’t mean you cut loose and eat like a jackass! Seriously, you haven’t read this far because you’re not interested in keeping it together this holiday season. You do need to apply some personal discipline to make it happen. Stay fit and healthy during the Holiday Season.

Running can damage muscles and oranges are an excellent source of vitamin C, a nutrient that helps them heal. Vitamin C can also help you absorb more iron, an important mineral that helps prevent fatigue and low energy.

Almonds are high in the antioxidant vitamin E. These nuts prevent achy muscles. Their protein and fiber keep your tummy from growling too.

Sweet potatoes ranks high in energy-supplying carbs and beta carotene, plus minerals like potassium and magnesium which runners lose through sweating.

To help repair muscles after a workout, runners need about 60-90g of protein per day. (That’s more than non runners need). Just a 4oz can of tuna supplies around half your daily protein requirement. (about the same as2 cups of black beans)- and is full of heart-healthy omega-3 fatty acids.

Mayuri Mulji

I’d like to post an article i have found on Healtcastle which is one of the most comprehensive nutrition community run by Registered Dietitians on the Internet. Their motto is:

“Spreading the goodness of nutrition is our passion. Our mission is to empower people to manage their health through healthy eating.”

In my spare time i try to read as many articles as i can, here is a good one to understand FATS :

The fact is: we all need fats. Fats helps nutrient absorption, nerve transmission, maintaining cell membrane integrity etc. However, when consumed in excess amount, fats contribute to weight gain, heart disease and certain types of cancer. Fats are not created equal. Some fats promote our health positively while other increase our risks of heart disease. The key is to replace bad fats with good fats in our diet.

The Good Fats

Monounsaturated Fats

Monounsaturated fats (MUFAs) lower total cholesterol and LDL cholesterol (the bad cholesterol) while increasing HDL cholesterol (the good cholesterol). Nuts including peanuts, walnuts, almonds and pistachios, avocado, canola and olive oil are high in MUFAs. MUFAs have also been found to help in weight loss, particularly body fat. Click here for more weight loss nutrition tips.

Polyunsaturated Fats

Polyunsaturated fats also lower total cholesterol and LDL cholesterol. Seafood like salmon and fish oil, as well as corn, soy, safflower and sunflower oils are high in polyunsaturated fats. Omega 3 fatty acids belong to this group.

The Bad Fats

Saturated Fats

Saturated fats raise total blood cholesterol as well as LDL cholesterol (the bad cholesterol). Saturated fats are mainly found in animal products such as meat, dairy, eggs and seafood. Some plant foods are also high in saturated fats such as coconut oil, palm oil and palm kernel oil.

Trans Fats

Trans fats are invented as scientists began to “hydrogenate” liquid oils so that they can withstand better in food production process and provide a better shelf life. As a result of hydrogenation, trans fatty acids are formed. Trans fatty acids are found in many commercially packaged foods, commercially fried food such as French Fries from some fast food chains, other packaged snacks such as microwaved popcorn as well as in vegetable shortening and hard stick margarine.

What can we do?

avoid using cooking oils that are high in saturated fats and/or trans fats such as coconut oil, palm oil or vegetable shortening. Instead, use oils that are low in saturated fats and high in monounsaturated and polyunsaturated fats such as canola oil, olive oil and flax seed oil.

minimize using commercially packaged foods which are high in trans fats. Always read labels to look for trans-fat free alternatives.

as saturated fats are found in animals products, use lower-fat version dairy such as 1% or skim milk instead of whole milk. Trim visible fats and skins from meat products.

From my experience as a personal trainer, the number one problem that I see in client’s diets before they get into a solid training and eating routine is lack of protein.

The number two problem, which is related, is a diet too high in carbohydrates, especially carbohydrates with low nutritive value. If you want to improve your diet, get rid of white sugar, white flour, and white rice and the foods made from them and replace them with quality sources of protein such as fish, chicken, turkey, lean red meat, whey protein drinks or yogurt. I know what you are thinking, “This is the way that people eat when they are trying to gain weight.” You are right, that people that are trying to gain muscle mass eat lots of protein, as much as one gram for every pound of their body weight. The right amount for most people that work out regularly is more like one gram of protein for every kilogram of body weight.

To find your weight in kilograms just divide your weight in pounds by 2.2. For example a 176 pound man weighs 80 kilograms and therefore should take in at least 80 grams of protein each day. “There are 20 essential amino acids, there are no essential carbohydrates,” personal trainer extraordinaire Paul Coleman says. You need amino acids (the building blocks of protein) to do many things. In addition to building muscle, amino acids are needed every day to rebuild the immune system, make new skin (which is being constantly replaced) and to produce enzymes and some hormones. Carbohydrates from diet, on the other hand are not your only source of energy. You can always burn fat or burn glycogen that is stored in the liver.

The average person stores enough glycogen in the liver to run a marathon, which is more calories than most of you will burn in a day. Most people’s fat reserves, if burned would provide energy for weeks or months.

The other key to maintaining lean muscle while losing fat is portion size. You should eat 4 to 6 times per day with portion sizes that would fit in the palm of your hand. In addition to lean, quality protein, make sure that you eat some fresh fruits and vegetables and that you drink lots of water. Go to a natural foods store such as Natural Foods warehouse or at least visit the natural foods section of your grocery store.

You should also try logging what you eat and drink each day. Download our food log at RealfitnessGA.com and write it down. Being honest with yourself (and your personal trainer, of course) will help you reach your goals. Remember that you eat to live and not the other way around. Your diet and your exercise program, if done right, should keep you energetic and feeling great.