Life and Fitness Coach

Meal replacements for weight loss, nutrition

Meal replacements used alone are not a panacea for weight loss, but when combined with a healthful diet and an exercise program, they can control calories while providing wholesome nourishment.

Several studies examining the effects of meal replacements found that participants were able to successfully lose weight while consuming them as part of a nutritionally balanced diet.

One study followed dieters for 10 years, and found that those who used meal replacements, on average, weighed 33 pounds fewer than people who did not use the replacements. In all, participants reported that dietary compliance and convenience are the greatest benefits of using a meal replacement.

Remembering there are only three food groups -- protein, fat and carbohydrates -- the following ingredients make up the perfect meal replacement:

Protein powder. Make sure this is a "natural" protein powder -- for example, only whey protein, amino acids and maybe some digestive enzymes. No sweeteners, no added vitamins or minerals, and no coloring.

Carbohydrates. A small handful of fresh or frozen berries makes this a tasty smoothy. I like a mix of strawberries, blackberries and blueberries.

Fat. You can either take some fish oil directly before you consume the shake or put some flax oil or something similar in the blender. I like Udo's brand of essential fatty acids. It actually enhances the taste and consistency of the shake.

Usually I'll take a meal replacement shake in the evening, especially if I'm late getting home and it's past time for dinner.

Trans fats ... fast track to fatness

Fast foods are loaded with trans-fatty acids (trans fats). Trans fats are polyunsaturated oils loaded with hydrogen to preserve and harden them.

High intake of trans fats increases the risk of heart disease and some cancers. Stick margarine, fast foods, commercially processed foods and fried foods contain high levels of trans fats.

Researchers from the Wake Forest University Baptist Medical Center in North Carolina, in a six-year study, found that feeding monkeys trans fats increased abdominal fat 30% and increased weight by 7%. The monkeys also had higher blood sugar levels, which means they were insulin resistant.

People who eat 5 grams of trans fat per day increase their risk of heart disease by a whopping 25%!

Check out some books about trans fats.

Jack LaLanne says, Get your act together!

Here's another classic video from Jack LaLanne.

You regulars know that the Life and Fitness Coach blog writes a lot about fitness as part of an overall self-improvement strategy -- mind and body, habits and attitudes.

Jack, no mere muscle-head, was decades ahead of us.

Behold:

Never get sick -- it's a matter of mind, spirit

People find it hard to believe when I tell them that I don’t get sick. In fact, I haven’t had even a simple cold since November 1996 (when I had the most terrible flu).

When I first tell people I never get sick, they voice their disbelief and wait in earnest for me to show symptoms of some kind of illness. My clients wait year after year -- and eventually become believers.

When I tell my fitness clients that they too can stay well year after year they say something like: "It's OK for you but I get sick a few times a year" and before you know it they’re ill!

I believe people are programmed to get sick. From our earliest days we hear our mother, father and elders (who we assume know more than us) talking about getting ill. How we should expect to get a cold or the flu because it’s winter time. We should expect a "summer cold." Don’t get close to people who are sick because you’ll catch whatever they have.

I believed it for years and of course followed suit and became sick a few times a year. In November 1996 when I had that terrible flu, I was in bed listening to an Anthony Robbins tape. He was talking about this very subject. How we are brainwashed into getting sick. I believed him. Followed some simple guidelines and I haven’t been ill since!

Here are my simple rules to avoid getting sick:

• Eat a healthful diet consisting of lots of fresh and preferably raw fruits, vegetables, salads and nuts.
• Eat animal protein sparingly. Most people eat too much in a sitting. We only need 4 to 6 ounces when meat or fish are part of the meal.
• Cut out products made with wheat and cow’s milk. There are plenty of substitutes, such as rye and rice milk.
• Cut back on sugar and products make with sugar and sugar substitutes.
• Drink plenty of water. Cut back on every other kind of beverage, especially soft drinks.
• Take supplements, especially "The A-list," which you will find throughout this fitness blog.
• Exercise regularly (but don’t overtrain). Exercise should consist of vigorous cardio and weight training, two to four times a week.
• Get plenty of rest and relaxation time. Most days take time for yourself. Usually 20 minutes meditation/nap/quiet time is enough.
• Get enough sleep. Seven to 10 hours sleep is needed.
• Take vacations often. I will usually take time off work about every six weeks, four or five days at a time. Studies show that vacations longer than five days become stressful and therefore counterproductive. Go some distance away from home. When you are truly away your problems appear smaller.
• When at home or at work, keep a window open, even if it's just half an inch. Most buildings contain toxic materials such as plastic, rubber, TVs, computers, cleaning products -- and a whole list of other stuff we wouldn't even think of -- and of course, other people! Keeping a window open will help alleviate the toxicity.
• Keep your surroundings neat, clean and tidy. Study feng shui.
• Wear natural fibres, such as cotton, wool and silk. Man-made fibres give off toxins and don't breathe like natural fibres.
• Keep your neckline open. Wearing high necks on a regular basis keeps your throat the perfect temperature for incubating viruses.
• Oral health and personal cleanliness is important.
• Lead a simple, stress-free life. Don’t overextend yourself. This includes work, family, friends and money.
• Follow a spiritual path (not necessarily religious). Live your life in integrity.
• Love is the highest vibration known to man. Love of family, friends and others is vital. Romantic love is truly wonderful.
• Be grateful and thankful for everything and everyone in your life. Do daily affirmations of gratitude.

On the treadmill: the good and the bad

Five good things about treadmills:

• Excellent all-weather facilitator of cardiovascular exercise


• Allows for precise control of speed and slope


• Reduced impact on skeletal structure compared with running or fast-walking outdoors


• Cuts the boredom factor, as treadmills allow for reading, watching TV or conversation


• Most treadmills provide useful data on the exercise session: calories burned, "distance" traveled, heart rate

Five bad things about treadmills:

• Consistent pace is artificial, providing limited training benefits for running in the real world


• Overly mechanical experience can be downright boring


• Some increased risk of cardiac incidents since naturally tiring elements such as wind, heat and road resistance do not come into play


• Risk of repetitive injuries if used exclusively and to excess -- vibration of the entire body has been linked to lower back problems. Also, body alignment and posture can be negatively affected


• No natural injections of vitamin D! Go outside!

Let's go to the video: 'Doggy Fitness'

Is there a place for oddball comedy in fitness training? Poodles? You be the judge. Here's the lovely Mariko Takahashi.

The dogs are actually doctors. Confused? Read about this fitness video on Wikipedia.

Dumbbell step-ups for powerful glutes, thighs

The dumbbell step-up is a good alternative to squats for building glutes and quads.

Choose a sturdy box or bench approximately knee high. Stand slightly behind the box, holding a dumbbell in each hand.

Place your right foot on the box. Step up on the box by driving upward with your right leg.

During the step-up maintain an erect posture with back straight, shoulders back and head in a neutral position. Return to the starting position by stepping down from the bench using your right leg.

Repeat the exercise with the left leg.

Blood pressure tip: Don't pass the bread

Substituting lean animal protein or soy protein for high-carbohydrate foods -- such as pasta and white bread -- may reduce blood pressure.

Chronic consumption of high-carbohydrate foods increases insulin levels and may desensitize insulin receptors, which are linked to elevated blood pressure.

Australian researchers found that eliminating high-carb (starchy) foods in favor of protein-rich foods reduced blood pressure by about 4 points in hypertensive men.

Scientists from the Children’s Hospital Oakland Research Institute found that people on reduced carbohydrate diets (less white rice, white bread, pasta, etc.) experienced decreases in blood cholesterol, even when they didn’t lose weight.

The researchers speculated that high-carbohydrate diets increase fat accumulation in the liver, which increases blood cholesterol. People can get many of the beneficial effects shown in the study by avoiding sugary foods, white rice, pasta and white bread, all of which are high in calories and low in nutrients.

It must be noted that "healthy carbohydrates" such as fruits and vegetables should be eaten every day in abundance.