The Fitness Buffet

No one walks into a supermarket with the obligation that they must eat the entire store. Similarly, when one visits a local bookseller they don't expect to read every single copy the store sells. Instead, we sample from the choices, select a combination of things we NEED and would LIKE to have and derive enjoyment and satisfaction from the experience. 


At some point in our fitness program we need to adopt a similar outlook.There are dozens of paths to fitness and hundreds of exercises to choose from, and we should approach them all as we approach the many other pleasurable activities in life. Remember, our fitness strategy is a long term commitment and must be freshened up and spiced up every so often. We shouldn't view the inventory of workouts we have as a college course in fitness but rather a library, a resource, a fountain of youth that we can now sample at our leisure thanks to the insights  and skills we have acquired. Variety in moderation will help to ensure a healthy mental outlook and avoid the inevitable burnout that comes from unnecessarily burdening ourselves with numbers and quantities.

Treat your body to a "fitness buffet", and it will reward you in ways you never imagined 
without the morning-after regrets!

9 Foods NOT to give your kids...

9 Foods Not to Give Your Kids

By Joe Wilkes

If you've followed the news on childhood obesity lately, you know the state of affairs is pretty grim. Childhood obesity rates have tripled over the past two decades, and most signs point to the next generation being the first whose life expectancy will be shorter than their parents'. Much of the blame for this trend has deservedly been laid at the feet of the producers and marketers of unhealthy food aimed at our youngest consumers, whose parents face an uphill battle: trying to pit fresh, healthy foods devoid of mascots or sidekicks against superheroes and cartoon animals in a struggle to tempt their children's palates and stomachs.

Since most kids have hummingbird metabolisms that adults can only envy, it's often easy to give them a free pass and let them eat whatever they want. But eventually those metabolisms slow down and the pounds settle in. Also, as physical activity decreases and processed food intake increases annually, kids aren't burning calories the way their parents might have when they were their age. And even if the kids aren't getting fat, they are establishing eating habits they'll take into adulthood. As parents, you can help foster a love for healthy eating and exercise that will last your kids a lifetime—hopefully a long one!

Eating can so often be a classic power struggle where kids try to finally locate their mom and dad's last nerve. (I can remember family dinners with my brother and parents that could teach Hezbollah a thing or two about standoffs.) There are a number of strategies you can use to mitigate this type of deadlock. One is to let your kids help with the selection and preparation of the food. If they picked out the veggies at the farmers' market and helped cook them, they might be less inclined to feed them to the family pet. Another is to frame eating vegetables and healthy food as being its own reward. Otherwise, by offering dessert as a reward for finishing vegetables, you create a system where unhealthy food is a treat and healthy food sucks.

With these thoughts in mind, let's take a look at some of the most unhealthy foods being marketed to your kids today, and some healthier alternatives you can offer to replace each of them.

Note: The following recommendations are for school-aged children. Infants and toddlers have different specific nutritional needs, not addressed in this article.

1. Chicken nuggets/tenders. These popular kids' menu items are little nuggets of compressed fat, sodium, high-fructose corn syrup (HFCS), and in some form, chicken. Depending on the restaurant, chicken might not even be the first ingredient. Oftentimes, the nuggets or tenders are made of ground pieces of chicken meat and skin, pressed into a shape, flavored with HFCS and salt, and batter-fried in hydrogenated oil (the bad, trans-fatty stuff). Then, as if that weren't unhealthy enough, you dunk it in a HFCS- or mayonnaise-based sauce. With all the fat, salt, and sugar, it's easy to understand why they're tasty, but the nutritive value weighed against the huge amount of calories and fat consumed is incredibly lacking. Even healthier-sounding menu items can be deceiving, like McDonald's Premium Breast Strips (5 pieces), which pack 665 calories and 40 grams of fat—and that's before you factor in the dipping sauce. (By comparison, a Big Mac^® with sauce has 540 calories and 29 grams of fat.)
   
   Instead: If you're cooking at home, grill a chicken breast and cut it into dipping-size pieces either with a knife or, for extra fun, cookie cutters. Make a healthy dipping sauce from HFCS-free ketchup, marinara sauce, mustard, or yogurt. Let your kids help make the shapes or mix up the sauce. Try and go without breading, but if you must, try dipping the chicken breast in a beaten egg, and then rolling it in cornflake crumbs before you bake it. It'll be crunchy and delicious, but not as fatty.
2. Sugary cereal. I can remember as a child, after going to friends' houses for overnights and being treated to breakfast cereals with marshmallows that turned the milk fluorescent pink or blue, feeling horribly deprived when faced with the less colorful and sugary options served up in my home kitchen. But now I can appreciate my mom and her unpopular brans and granolas. True, they didn't have any cartoon characters on the box or any toy surprises, but they also didn't have the cups of sugar, grams of fat, and hundreds of empty calories that these Saturday morning staples are loaded with. 
   
   Instead: Read the labels and try to find cereal that's low in sugar and high in fiber and whole grains. Remember, "wheat" is not the same as "whole wheat." Also, avoid cereals (including some granolas) that have hydrogenated oils, artificial colors, or chemical preservatives. Add raisins, sliced bananas, berries, or other seasonal fruit to the cereal for extra flavor and nutrition. Again, letting your child help design a healthy bowl of cereal from choices you provide will get you a little more buy-in at the breakfast table.
3. Lunch meat and hot dogs. Kids love hot dogs, bologna, and other processed meats, but these are all full of potentially carcinogenic nitrates and nitrites, sodium, saturated fat, and artificial colors and fillers. A study in Los Angeles found that kids who ate 12 hot dogs a month had nine times the risk of developing leukemia.¹ And more health risks are being discovered all the time. Leaf through any research about kids' nutrition, and you're bound to read about the bane of the cafeteria—Oscar Mayer's Lunchables^®. These and similar prepackaged lunches are loaded with processed meats and crackers made with hydrogenated oils. These innocent-looking meals can boast fat counts of up to 38 grams. That's as much fat as a Burger King^® Whopper^® and more than half the recommended daily allowance of fat for an adult.
   
   Instead: Get unprocessed meats, like lean turkey breast, chicken, tuna, or roast beef. Use whole wheat bread for sandwiches; or if your kid's dying for Lunchables, fill a small plastic container with whole-grain, low-fat crackers, lean, unprocessed meat, and low-fat cheese. This can be another great time to get out the cookie cutters to make healthy sandwiches more fun. For hot dogs, read labels carefully. Turkey dogs are usually a good bet, but some are pumped up with a fair amount of chemicals and extra fat to disguise their fowl origins. Look for low levels of fat, low sodium, and a list of ingredients you recognize. There are some tasty veggie dogs on the market, although a good deal of trial and error may be involved for the choosy child.
4. Juice and juice-flavored drinks. Juice—what could be wrong with juice? While 100 percent juice is a good source of vitamin C, it doesn't have the fiber of whole fruit, and provides calories mostly from sugar and carbohydrates. Too much juice can lead to obesity and tooth decay, among other problems. The American Academy of Pediatrics suggests 4 to 6 ounces of juice per day for kids under six, and 8 to 12 ounces for older kids. Juice drinks that aren't 100 percent juice are usually laced with artificial colors and that old standby, high fructose corn syrup, and should be avoided. Your best bet is to make your own juice from fresh, seasonal fruit. You won't have to worry about all the additives, and it's another way you can involve your kids in the cooking process. Let them design their own juice "cocktail." And if you were even considering soda, read the Steve Edwards article "Top 10 Reasons to Give Up Soda" from issue #024. 
   
   Instead: Water is still the best thirst quencher. Explain the importance of good hydration to your kids, and try to set a good example yourself by carrying around a healthy reusable hard plastic or stainless steel water bottle. Get your kids used to carrying a small bottle of water in their backpack or attached to their bike. If they're very water averse, try water with a splash of fruit juice in it. But just a splash. The idea is to get your kids used to not having things be overly sweet, overly salty, or overly fatty. Another great beverage is milk. Growing kids need plenty of milk (or fortified nondairy milks, like soy or almond)—which is filled with nutrients, calcium, and (in the case of dairy and soy) protein—but they don't need too much fat, so choosing low-fat or nonfat options will help ensure that they get their milk without actually beginning to resemble a cow.
5. French fries. High in calories, high in fat, and high in sodium—and unsurprisingly the most popular "vegetable" among kids. Fries offer virtually none of the nutrients found in broccoli, carrots, spinach, or other veggies not cooked up in a deep fryer, and the fat they're fried in is often trans fat, the unhealthiest kind for the heart. To top it all off, studies are beginning to show cancer-causing properties from acrylamide, a toxic substance that is created when starchy foods like potatoes are heated to extreme temperatures. In some tests, the amount of acrylamide in French fries was 300 to 600 times higher than the amount the EPA allows in a glass of water.²
   
   Instead: Vegetables like baby carrots, celery sticks, and other crudités are great options, but if potatoes must be had, there are some options that don't involve melting a brick of fat. A scooped-out potato skin with low-fat chili and a little cheese can provide lots of fiber and vitamins, with even higher amounts if the chili has beans. You can also try making baked fries, using slices of potato with a light brushing of olive oil. Or the classic baked potato could be a hit, with plain yogurt or cottage cheese instead of sour cream and butter.
6. Potato chips, Cheetos, Doritos, etc. These are full of fat, oftentimes saturated, and way more sodium than any child or adult should eat. Some chips also have the acrylamide problem discussed in #5, French fries, above. Also, watch out for innocent-seeming baked and low-fat chips that contain olestra or other fake fats and chemicals that could present health issues for kids. 
   
   Instead: Kids gotta snack, and in fact, since their stomachs are smaller, they aren't usually able to go as long between meals as adults. Cut-up vegetables are the best thing if your kids want to get their crunch on, but air-popped popcorn and some baked chips are okay, too. You can control how much salt goes on the popcorn, or involve your child in experimenting with other toppings like red pepper, Parmesan cheese, or dried herbs. Try making your own trail mix with your kids. They might be more excited to eat their own personal blend, and that way you can avoid certain store-bought trail mixes, which sometimes contain ingredients like chocolate chips and marshmallows that aren't exactly on the healthy snack trail.
7. Fruit leather. Many of these gelatinous snacks like roll-ups or fruit bites contain just a trace amount of fruit, but lots of sugar or HFCS and bright artificial colors. Don't be misled by all the products that include the word "fruit" on their box. Real fruit is in the produce section, not the candy aisle. 
   
   Instead: If your child doesn't show interest in fruit in its natural state, there are some ways you can make it more interesting without losing its nutritional value. For a healthy frozen treat, try filling ice-cube or frozen-pop trays with fruit juice or freezing grapes. Or buy unflavored gelatin and mix it with fruit juice and/or pieces of fruit to make gelatin treats without the added sugar and color (let it solidify in big flat casserole dishes or roasting pans—another good time for the cookie cutters!) Try serving some raisins, dried apricots, apples, peaches, or other dried fruits that might give you that chewy, leathery texture without the sugar.
8. Doughnuts. These little deep-fried gobs of joy are favorites for kids and adults alike, but they are full of fat and trans-fatty acids, and of course, sugar. Toaster pastries, muffins, and cinnamon buns aren't much better. The worst thing about doughnuts and these other pastries, aside from their nutritional content, is that they're often presented to children as acceptable breakfast choices. These delicious deadlies need to be categorized properly—as desserts, to be eaten very sparingly. And you can't have dessert for breakfast.
   
   Instead: Honestly, a slice of whole-wheat toast spread with sugar-free fruit spread or peanut butter isn't going to get as many fans as a chocolate-filled Krispy Kreme, but at some point, you have to stand firm. Be the cop who doesn't like doughnuts. Doughnuts—not for breakfast. Period.
9. Pizza. In moderation, pizza can be a fairly decent choice. If you order the right toppings, you can get in most of your food groups. The problem comes with processed meats like pepperoni and sausage, which add fat and nitrates/nitrites (see #3, Lunch meat and hot dogs, above); and the overabundance of cheese, which will also provide more calories and fat than a child needs. 
   
   Instead: Try making your own pizza with your kids. Use premade whole wheat crusts, or whole wheat tortillas, English muffins, or bread as a base. Then brush on HFCS-free sauce, and set up a workstation with healthy ingredients like diced chicken breast, sliced turkey dogs, and vegetables that each child can use to build his or her own pizza. Then sprinkle on a little cheese, bake, and serve. If your child gets used to eating pizza like this, delivery pizzas may seem unbearably greasy after awhile.

Someday your children will come to realize that caped men in tights and sponges who live under the sea might not have their best interests at heart when it comes to food. Until then, however, why not involve them in the process of selecting and preparing healthier alternatives? Some of these cleverly disguised wholesome foods might become their favorites. Who knows, they may even tempt some of the overgrown children among us!

¹ Peters J, et al "Processed meats and risk of childhood leukemia (California, USA)" Cancer Causes & Control 5: 195-202, 1994

² Tareke E, Rydberg P, Karlsson P, et al. Analysis of acrylamide, a carcinogen formed in heated foodstuffs, J. of Agri and Food Chem. 2002;50:4988-5006

"Don't get too skinny"

The following article was written by Brennen Keene, a member of my Beachbody Team, on his TeamBeachbody.com blog.  I thought it was well written and conveys a great message, and so I asked him his permission to repost it here: 

"Co-workers, family members, friends, and others I know have noticed my weight loss (40 pounds since January 1, 2010).  I'll be the first to admit that I look noticeably different (thinner face, greatly reduced midsection, etc.).  Some people are forward enough to ask me how much I have lost (which is fine by me because I am not ashamed to say how much I have lost).  Several people have asked whether I plan to lose more weight, and the simple answer is yes, I do plan to lose more weight (although the way I look at my future weight loss will be more focused on body fat reduction and my waist to hip ratio, with weight loss being a consequence of that focus).  I find it interesting that a number of people have said something to the effect that I don't need to lose more weight or they say "don't get too skinny!"

When folks say these things to me, I politely say that I still have excess body fat that I need to shed.  I know that the people making these statements are well-intentioned, but in my mind, these statements are perplexing (and borderline irritating).  For me, a person who has been overweight for most of my adult life, I can't understand the concept of being "too skinny".  I just want to be healthy, and it would be a nice bonus to have a flat stomach and (hopefully) some visible abs.  But too skinny?  Please.

I recognize that there are people who truly suffer with being underweight because of disease, malnourishment and/or eating disorders.  People suffering from those conditions are "too skinny" because because of a problem likely beyond their immediate control.  But that's not me.  My BMI (28.9) is still in the "overweight" range, and I would have to lose another 25+ pounds just to get to a BMI of 25 (the top range of "normal" for BMI).  That's just not going to happen.  I simply have too much muscle mass in my arms, shoulders, chest and legs for that to happen, and I'm not going to try and reduce my muscle mass just to get to some number that somebody decided was "normal" (particularly since BMI is not the final analysis of what is a "healthy" weight).  But I can become more lean (e.g., getting to a body fat percentage of 15% +/-).   Heck, right now my body fat percentage is somewhere north of 25% (depending on which measurement tool you use).  That alone should tell you that I have the "opportunity" to lose more body fat and still be very healthy.

I'm not quite sure why I get irritated at these statements about me becoming "too skinny".  Maybe its because I don't like to be second-guessed as to what my goals should be (in other words, pride).  Another part of me says that I should use those statements as an opportunity to tell folks about how to look at weight as only one part of the puzzle to being a healthy weight.  But that can come across sometimes as condescending and "preachy".  I'm not sure what the right response should be.  Maybe I should just  keep my thoughts to myself, keep my head down, keep pushing play and focus on my own goals and stop worrying about what other people have to say about my goals."

The Butterfly Effect

I saw a science fiction show about time travel. A man went back millions of years to when the earth was very young. His curiosity got the best of him and he stepped out of his craft and unknowingly killed underfoot a single ant.  When he returned to his own time he discovered it was a desolate and lifeless place. So much was the influence of that tiny incident so long ago.

OK, it's science fiction, but there is no doubt that even the smallest effects can have profound results for both bad and for good.  The habits we develop at an early age become ingrained and part of our natures over time, and hopefully these habits are positive ones and will benefit us as years go by.  Of course, we all know, often there are also unhealthy habits that come along for the ride and gather steam and influence and result in some very unwanted aftershocks. A harmless visit to the ice cream shop can topple even the most diligent health proponent, and an innocent puff on a cigarette in the boys' or girls' room can become an incredibly stubborn albatross around the neck for that person later on in life. I think for most of us we can pretty much remember the history behind our struggles with the challenges that ultimately become infamous New Years' resolutions.

If this were the end of the story then it certainly would seem a hopeless one.  For many people who become indoctrinated into the culture of despair that seems to constantly bombard us, the result is an acceptance of an inevitable although very long defeat.

But just like the flapping of a tiny wing can generate a huge storm so can the smallest bit of determination and commitment gather momentum and produce incredibly beneficial results.
It can be as simple as looking at some old pictures of ourselves as high school athletes or finding your running shoes and lacing them up or looking across the aisle at the restaurant patron siting uncomfortable squeezed into his or her booth and feeling a bit of a chill run down your spine as you wonder how it got that far and could that be you in 5 or 10 years??

Do you recall the magazine article you read in the doctor's office while waiting for your annual check-up?
Do you remember the friend who asked you join them on a run or gym workout?
Do you remember being up late at night and seeing an add for a workout that stuck in your mind?

These small puffs of wind are all we need to eventually fill the sails of our fitness lifeboat.
It works both ways. The ingredients are all around us. If we keep very quiet and stand very still we'll feel the breeze and know which way it's blowing and can set a new course towards a better fitness future.
And what does one do if after all this there still appears to be no wind at all?

Then, my fitness loving friends, all together

WE ROW!

Tip of the Day: Quality over Quantity

It happens to all of us at one time or another especially as we get further into a fitness program that we imperceptibly drift in our form and technique especially during resistance or strength workouts. A few weekends ago, Chuck and my dad were doing Legs and Back from P90X, and Chuck noticed that my dad's pull ups were becoming shorter in stroke length  and made it a point of  spotting my dad for form on the next set. Within a minute or two things were on track, and as a matter of fact today I heard from from my dad and he has begun to pay particular attention in the other strength routines such as Chest and Back. Although his rep count dropped off for both push-ups and pull-ups he felt the effects were just as good and that the workout was less of an aerobic sprint for numbers and now a real strength building day as it should be.

A few things are worth pointing out here.
First: We've been talking about the benefits of community and workouts buddies. Even those of us who've committed to a fitness program are not immune to slipping into bad habits. Remember that practice makes permanent and not perfect! A buddy can keep us on track and help us avoid some frustrating pitfalls.

Second: Good form is almost synonymous with good results but also less risk of injury. Your body will tell you when it has had enough. When your form heads South you are done. Write it down, and shoot for it the next time.  There is no point in twisting and jerking about just to get a few more low quality reps in.

Finally: While it is very important to write down the information and numbers for each workout I can't stress enough that this is NOT your goal! Your goal is to participate at the best level for your own physical fitness program. Don't let your ego take over and undermine an otherwise productive and rewarding day and discourage you from the next workout.

So the tip of the day: If you are working out and are finding it is becoming routine, monotonous, and perhaps even a bit like drudgery then maybe it's time for some fitness technique rehab. Call up a friend and  have them make some casual observations, and I think you'll be surprised at how a few minutes of constructive criticism can keep us focused and recharged so we can bring it very day.

Now, dontcha wanna put your shorts on and get into the gym and push play!

"Pay" Yourself First

The number one reason why most people I talk to don't want to commit to an exercise program is that it requires too much time. Their days are already jam packed with activities, and by the time evening comes they are wiped out and barely have the energy to drag themselves up to bed let alone hit the weights or jump around and do cardio. 

When it comes to personal finances the concept of saving is facilitated by the notion of "paying yourself first". It means just what it says. Before you budget money towards anything else, the first thing we should do is to pay ourselves by opening up a a savings account and squirreling away funds before they get gobbled up by anything else.

But what about our time budgets? Time and money have a lot in commom. We can spend both time and money. Like wise we can also save both. We can also "budget" both. 

I am proposing we consider making a time budget and allocating 15 to 30 minutes per day towards our fitness account before we spend the time anywhere else. Do a little research, and DECIDE on a program that fits your style and goals. Then COMMIT to a time slot around which you will plan the other activities in your life. I see no reason why this approach should be any less successful with time than with our personal finances, and the benefits can be just as rewarding. 

Just like you get the satisfaction of seeing your bank account grow, you'll gain a greater sense of self esteem as your body benefits from the investment you are making. The control you now have will strengthen your determination to maintain your approach and probably become a reinforcement to other disciplines in your life. And, you may find that the where you once could hardly lift you legs to climb  the stairs at the end of the day you now are energized and go to bed expecting restful night's sleep knowing you'll wake up refreshed and able to tackle another day.

A few minutes a day saved for your personal exercise will become time well spent.

A minute saved is a lifetime of healthy living earned.

Start a fitness savings plan with the BeachBody community today, and get the gift of wellness free for opening up your fitness membership!

The Common Touch

I remember many times as a student seeking advanced guidance with regard to a subject or lesson and approaching to the teacher afterward for help. He or she would do their best to offer a solution, but in many cases I was told either what I already knew or else what I didn't need to know instead of what I actually was interested in. Later on I'd be sitting with a classmate and discuss my dilemma, and within a few minutes we had figured out the answer and were on our way to other challenges.

The same scenario happens time and time again on our road to fitness and well being. The books, the lectures, the trainers all provide valuable information and are an essential resource as we build upon our knowledge base. Very often, however, their advanced position begs us "to keep up" rather than to stop and reassess where we are and cannot empathize with our current situation. 
We have fortunately an invaluable and immediate resource.The internet chat rooms and bulletin boards are common ground where we can interface with other individuals and share our similar goals and ideals, and in the event of a slip or question, we can get REAL time REAL world REAL people advice to keep our fitness chins up and moving in the right direction. "The Challenge starts Today" should be our daily motto!

Just as in school, there is no need to struggle alone and in silence for hours on end and wind up frustrated and exhausted. Share your day to day events. Post comments. Read what others like you have written and tap into the energy that is waiting absolutely free of charge for everyone regardless of your current fitness abilty. You'll be surprised and amazed at the effect this cameraderie will have on you, and you'll also realize how much you have to offer to your fellow fitness lovers.

Experts are to be respected, and we should always be prepared to learn form their achievements.

But let's not forget the value of the common touch. 

We all have it.

Share YOU today!