Weight Loss Strategies


What is my typical day of eating to lose weight?

What is my typical day of eating to lose weight?

I get the question all the time “what do you eat to lose weight??”

Well the answer is not so simple. First of all you have to know that everyone’s body is different. We all lost weight differently and we all lose weight at different rates.

What is the same is the tools on how you figure out how to lose the weight.

  1. Calories, if your consuming to many…. you won’t lose weight.
  2. Whole foods, yep this means you have to eat your veggies
  3. Exercise…. does that mean you have to be a body builder? No.

Let’s look at calories. When I first started if you asked me how many calories I consumed in a day, I would have said: “I’m not sure, but I would guess about 2,500 and I eat pretty healthy” And then I downloaded this free little app called “my net diary”. Guess what? My “I eat pretty healthy and 2,500 calories, well I consumed that by 3:00pm and the bulk of my food was still to come. The worst part, I drank most of my calories. Including milk, pop and caribou coffee. Download the app and start plugging in EVERYTHING you eat. Then just use it as a guideline, letting you know where you are at. For me it was shocking how much sugar I consumed and how little protein I ate.

As a rule: 30% healthy fat, 30% healthy carbs and 40% Protein.

 

Whole foods, why do we hate our veggies so much? I can tell you… because we don’t know how to prepare them! Go into any fine restaurant and you will eat your veggies right? Those amazing little carrots with the stems still on them, how can they taste so good? and seriously why do Brussel sprouts or green beans always taste so much better when I eat out verses when I make them? Because they know how to cook them! Instead of boiling or stemming the heck out of your veggies, try this next time:  Set your oven on 350 degrees. Cut up all your veggies toss them in a zip lock bag, 1  Tbs. of olive oil or better yet coconut oil.  a couple of twists of pink Himalayan sea salt. Shake it up and put on a cookie sheet in the oven for 20 min. BAM! you have some amazing veggies!

Exercise: why does everyone think they need to go out and do some crazy hard workout to get results? You don’t. Even a 30 min walk outside will get your metabolism stimulated. Go for a bike ride, swim, have sex (did I just say that) go dancing!  Do something that you LOVE. If you want to try a workout class, I highly recommend a HIIT class that is really going to get your body to burn fat off your body.

 

So there you have it, some general rules on how to start burning fat. Still feel stuck? Then call me and I will help you through it: 612-454-6409

Oh and as promised….. this is my typical day of eating:

Breakfast: 1 cup egg whites cooked over low heat. toss in 2-3 oz of sweet potato that I baked the night before. 1 green drink: 1 cup of bone broth, handful of organic power greens from target, 1 cutie orange, 1/4 green apple, 1/4 avocado, 1 scoop vanilla whey protein powder. add ice and blend well. rice

Mid morning snack post workout: Protein smoothie: 1 cup water, 1 scoop of vanilla protein powder, 1 tsp pure coco powder, 1 tbl.
PB2, 1/2 frozen banana, ice. blend well and put thermos.

Lunch ( I eat about 1:30) – Grilled chicken tossed in with cauliflower rice (Can buy already made in a bag) shredded carrots, 1 green onion, 1/4 cup peas, I cook all this in a pan in the morning, and then add in 1 tablespoon of coconut tariki  sauce. then I bring it to work and eat it cold.

Mid afternoon snack: grilled chicken slices, bubbies sauerkraut. Then go for a walk.

Dinner: Fish tacos (3) or Flank steak and green beans or rotisserie chicken and a bunch of greens.

If I crave something sweet then I will have 1 C. watermelon or 1/2 apple. I also drink 100 oz of water every day.

I want to remind you what I said in the beginning, everyone loses weight differently. Just because you eat like I do does not mean you will lose weight. It’s important to find what works for you!



Eat Slowly and Lose Weight

The benefits of slow eating include better digestion, better hydration, easier weight loss or maintenance, and greater satisfaction with our meals. Meanwhile, eating quickly leads to poor digestion, increased weight gain, and lower satisfaction. The message is clear: Slow down your eating and enjoy improved health and well-being.

When you eat slowly, you digest better. You lose or maintain weight more easily. Yet you also feel more satisfied with each meal.

Conversely, if you rush your meals, your digestion suffers. Meals are stressful. And it might seem like each meal is over too soon, which often makes you want to eat more. Or you “overshoot the runway”, finishing the meal before your natural satiety signals kick in, and ending up suddenly — uncomfortably — overstuffed.

It’s simple: Slow down your eating and enjoy improved health and well-being.

The value of slow food

We’re a rushed, distracted, and too-busy society. Most people in North America eat fast. Really fast. We rarely take the time to savor our food… or sometimes even to chew it properly.

We rush our food no matter who we are. Even if you’re a nutrition coach with a Master’s degree in nutrition and many additional nutrition certifications. Like me.

For years, I wanted to gain weight. Eating quickly helped me do that. Shoveling down the food meant that I could sneak in a lot of extra calories before my stomach realized what was going on.

But now I’m older and simply trying to maintain my weight. I have to learn to eat more slowly again. It’s not always easy. But my wife and my waistline both appreciate it when I do.

And as I counsel my clients, learning to eat more slowly is one of the simplest yet most powerful things you can do to improve your overall health.

Why eat slowly?

Sensing satisfaction

One of the most important benefits of eating slowly is that it gives your body time to recognize that you’re full.

It takes about twenty minutes from the start of a meal for the brain to send out signals of satiety. Most people’s meals don’t even last that long!

Imagine the extra calories you could ingest simply because you didn’t allow your body time to register that it no longer required food. Now imagine the effect of those extra calories on your weight.

Eating slowly also helps us feel more satisfied — which is different than just being “full”.

When you slow down, savor a meal, pay attention to tastes and textures, and appreciate each mindful bite, you leave the table feeling good in your soul… even if all you ate was a baloney sandwich.

Improved digestion

Eating slowly also helps our digestion.

Think of digestion as a chain reaction. As soon as we see, smell, or think about food (step 1), we start salivating to prepare for putting that food in our mouth (step 2). Saliva contains enzymes that break the food down, and moistens the mouth for easier swallowing.

Meanwhile, digestive steps 3, 4, 5 etc. have to get ready to go to work. Our stomachs start to secrete more acid. Our small intestine starts to get ready for some peristalsis. And so forth.

If we rush this process, we force our GI tract to deal with stuff before it’s fully prepared. Surprises are great on birthdays, not so great during digestion.

At the University of Rhode Island, researchers examined how eating speed affected the early stages of digestive processing by observing 60 young adults eat a meal.

  • Slow eaters consumed 2 ounces of food per minute.
  • Medium-speed eaters consumed 2.5 ounces of food per minute.
  • Fast eaters consumed 3.1 ounces per minute. They also took larger bites and chewed less before swallowing.

This means that not only are fast eaters putting more food down in a given amount of time, that food isn’t as well-processed. Food is essentially landing in fast eaters’ stomachs in big ol’ lumps.

Digestion starts in the mouth, so large bites that are inadequately chewed will be more difficult for your stomach to turn into chyme – the liquid mix of partially digested food, hydrochloric acid, digestive enzymes, and water that passes through the pyloric valve on its way to elimination.

Food that isn’t properly broken down into chyme can lead to indigestion and other potential GI problems. And who wants that?

Smaller portions – without trying

Most of the research on this topic suggests that eating slowly helps you to eat less. That’s especially useful information if you’re trying to lose or maintain weight.

In another University of Rhode Island study, researchers served lunch on two different occasions to 30 normal-weight women. The meal in both cases consisted of an enormous plate of pasta with a tomato-vegetable sauce and some Parmesan cheese, along with a glass of water.

At each visit, researchers instructed the women to eat to the point of comfortable fullness. But during one visit, they also told them to to eat as quickly as possible, while on the other visit, participants were asked to eat slowly and to put down their utensils between bites.

When the researchers compared the difference in food consumption between the quickly eaten lunch and the slowly eaten lunch, here is what they found:

  • When eating quickly the women consumed 646 calories in 9 minutes.
  • When eating slowly the women consumed 579 calories in 29 minutes.

That is 67 less calories in 20 more minutes!

If you extrapolate that to three meals per day, you can see how… uh… quickly… those extra calories could add up.

And here’s another interesting twist: When the women ate their lunch quickly, they reported more hunger an hour later than they did after their slowly eaten lunch.

So not only did eating quickly lead to greater food consumption, it actually satisfied the women less! Conversely, of course, slow eating meant less food but more long-lasting satisfaction.

Better hydration

Good hydration helps maintain the balance of our body’s fluids, energizes muscles, helps our kidneys and bowels work more efficiently, and improves the appearance of the skin. And one side benefit of eating slowly is that it seems to increase water consumption during meals.

In fact, that same University of Rhode Island study compared the amount of water that the participants drank. When they ate slowly, the women drank 409 mL (about 14 oz) of water.  When they ate quickly, they drank only 289 mL (9.7 oz) of water!

Results like that have sometimes led scientists to wonder if drinking more water is what helps people to feel satisfied for longer.

So the University of Rhode Island researchers put this theory to the test. (By now you’ve probably noticed that URI is really into this slow eating research.) In a variation of their lunchtime study, they controlled water intake so that participants drank the same amount of water at each sitting.

In this version of the test, whether they ate slowly or quickly, the women consumed approximately the same amount of food.  And at the end of their meals, they also gave a similar appetite rating.

But an hour after the meal, those who’d eaten slowly reported less hunger and a lower desire to eat, with greater levels of satiety.

Researchers concluded that drinking more water might be key to helping us eat less during a meal. 

But eating slowly seems to decrease hunger and lead to higher levels of satiety between meals.

Takeaway – eat slowly, drink more water, consume less food, and feel more satisfied! All-around win!

Is eating quickly really so bad?

Eating slowly may not be a perfect panacea for weight loss, but it will certainly help you with portion control and greater feelings of satiety.

Meanwhile, the research on eating quickly is pretty unanimous: Eating quickly promotes weight gain and makes you feel out of control of your eating habits.

Weight gain

Both large-scale population studies and research on smaller groups (such as fire fighters) who habitually eat quickly concur: Fast eaters gain more weight over time than slow eaters.

If weight loss or maintenance is your goal, slow down.

Disordered eating and eating speed

If you’ve ever experienced a binge episode, you’ll know the feeling — a powerful urge to get the food in there as fast as possible. Research shows that one of the hallmarks of binge eating is rapid eating speed.

People who suffer from compulsive eating often feel out of control of their eating behavior. After a binge or episode of over-eating, they feel guilty, ashamed, and regretful.

The good news is that you can often derail a binge or over-eating episode — and help yourself get back in the driver’s seat — simply by slowing down.

In fact, this is a technique we use in our coaching program: When you’re in the grip of a binge or an over-eating episode that feels overwhelming, just try to slow down as soon as you realize what’s happening.

You might not feel able to stop eating right away, and that’s OK. But most people can slow themselves down, even when the binge demons are howling.

It’s sort of like having someone call your name when you’re lost in thought and snap you out your daydream. This simple “binge slowly” strategy can often shift your attention, re-focus you, and help you regain a sense of control.

Conclusions

Most of us lead hectic, fast-paced lives, so it’s understandable that we might try to rush our meals. But eating quickly does us no favors.

When we eat too quickly we end up eating more than we need, which leads to poor digestion, weight gain, and lower satisfaction from eating.

Eating slowly, in contrast, makes for better digestion, easier weight maintenance – and much greater satisfaction from our meals.

Some helpful tips

  • Sit down to eat in a calm environment with minimal distractions. Don’t eat while driving, while watching TV, while texting, etc. Pay attention to your food.
  • Choose high-fiber foods that take more time to chew, such as fresh fruits and vegetables.
  • Put down your utensils between bites. Take a moment. Breathe. If you’re eating with other people, enjoy making witty conversation for a few minutes.
  • Try setting a minimum number of chews per bite. This will feel strange at first, but give it a try and see what you discover.
  • Use smaller plates or different utensils (such as chopsticks).
  • If you find yourself rushing, that’s OK. Put your utensils down and take a minute to re-focus. If slow eating isn’t habitual for you, this will take practice.
  • Find another slow eater and pace yourselves to them. Picky little kids and chatty dinner companions who hardly stop talking long enough to take a bite are often ideal for this.
  • Set aside time to eat – at least 20-30 minutes for each meal, and preferably even longer at dinner. Don’t just eat “whenever you get around to it” or treat it as an inconvenience. You’re fueling your body and maybe spending quality time with friends and family. That’s important. It deserves an appointment.

Did you know…

The first McDonald’s drive-thru was created in 1975 near Fort Huachuca — to serve soldiers who weren’t allowed to get out of their cars while wearing their fatigues!  Drive-thru sales now account for more than half of McDonald’s system-wide sales, adding up to billions every year. And you can bet that most of those customers are not on-duty soldiers.

Think about it. Wouldn’t you rather eat at-ease?

Eat, move, and live… better.

Yep, we know… the health and fitness world can sometimes be a confusing place. But it doesn’t have to be.

Let us help you make sense of it all.  Call us at 612-454-6409 or email us at office@altmanfitness.com to recieve 3 “Afterburn” workouts and a nutrition consult absolutely FREE.

We will teach you the best eating, exercise, and lifestyle strategies – unique and personal – for you.  And you will meet other amazing people just like yourself while having so much fun.

Your Fitness and Fat Loss Guy,

Jay



Smoked Salmon Hash Recipe

Smoked Salmon Hash Recipe

Looking to shed unwanted pounds?  This recipe packs in some really amazing omega 3’s, powerful proteins and crip tender asparagus.   Asparagus is a very good source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells.  Let’s just suffice it to say that this meal pack in the nutrients and melts off the fat.
If you love salmon like I do then you’re going to love this recipe!  Not only is this great for breakfast but it also works for just about any time.  My mouth waters just looking at this picture and I just finished eating!  
This recipe is directly from our 28 Fat Loss Formula Recipe Book.  For more recipes like this one visit http://altmanfitness.com/28dayfatlossformulanow/ 
SERVES [2]

Smoked Salmon Hash

 

 

INGREDIENTS

1tbsp. diced onion,

8 oz hot or cold smoked salmon 1 cup Asparagus

chopped

1tbsp. fresh dill

1tbsp. Dijon Mustard 1tbsp. olive oil

2 tbsp. lemon juice 2 tsp. Horseradish

2 Eggs

Pepper to taste

 

DIRECTIONS

Start out by cooking the asparagus, in a pan with raw onion until tender. If you prefer the salmon warm, place it in a sautee pan with asparagus. or you can keep it cold.

In another pan, make your eggs, over-easy with a very small amount of real butter

To make the “dressing”- take the dill, mustard, olive oil, lemon juice and

horseradish and mix together. Take the salmon, asparagus and egg and top it with the dressing. Enjoy!

Calories: 333 Fat:16 Carbs: 5

Fiber: 2

Protein: 37

For  400 calories,  use  5 oz salmon

For  500 calories,  use 6 oz salmon and 2.  eggs


White Bean Hummus Recipe

White Bean Hummus Recipe

White Bean Hummus Pic

 

Use this white bean hummus instead of creamy dressings or cheese in your sandwich. The hummus is filled with protein and fiber – both important for building your best body.
Servings: 8

Here’s what you need:

  • 2 cans white beans, drained and rinsed
  • 1 small onion, chopped
  • 3 cloves garlic, minced
  • 1/4 cup whole wheat bread crumbs (or gluten free)
  • 1 Tablespoon Dijon mustard
  • Juice of 1 lemon
  • 1 teaspoon olive oil
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon dried thyme
  • dash of salt
  1. Throw everything into the food processor and blend until smooth and creamy.
  2. Spread onto bread or use as a dip for cut veggies.

Nutritional Analysis: One serving equals: 124 calories, 1.6g fat, 20g carbohydrate, 5.5g fiber, and 7g protein.


The Top 5 Ways You Eat Too Much

The Top 5 Ways You Eat Too Much

Each day you make well over 200 decisions about food, according to Brian Wansink, PH.D. in his book, Mindless Eating. Your weight is the sum total of your past food decisions.
overeating picture

According to Wansink, overeating can be greatly reduced simply by removing the cues in your environment that cause you to overeat. He goes on to explain the top 5 Diet Danger Zones and the solutions for each:

 

1. The Meal Stuffer: At mealtime you really stuff yourself. You clean everything off your plate, eat quickly and often go back for seconds. You consider yourself to have a “healthy appetite” and often feel uncomfortably full after eating.

  • Use the Half-Plate Rule: fill half of your plate with vegetables and the other half with protein and starch.
  • Use smaller plates and wait 20 minutes before deciding if you want seconds.
  • Eat slower so your appetite can catch up with what you’ve already eaten.
  • Don’t place serving dishes on the table. Pre-plate your food and then put the rest out of reach.

2. The Snack Grazer: You eat whatever food is within reach, and snack at least three times throughout the day. You can’t walk past a candy dish without dipping in. Your snacking is rarely done out of hunger.

  • Chew gum throughout your day to avoid mindless munching.
  • Keep tempting snack foods out of sight and out of mind.
  • Never eat directly from a package. Portion out your snack into a dish.
  • Don’t purchase tempting snack foods for future snacking. Keep a wide variety of fruits and vegetables on hand instead.

3. The Party Binger: Whenever you attend a social event where the main attraction is food, you eat without stopping. With all the distraction you quickly lose track of how much you’ve consumed and often stop only when it’s time to leave.

  • Stay more than an arm’s length away from the buffet or snack bowls.
  • Put only two food items on your plate during each trip to the table.
  • Make yourself feel full by eating the big healthy stuff first, like broccoli and carrots.
  • Remind yourself why you are at the party: first to socialize or to conduct business and secondarily to eat.

4. The Restaurant Indulger: You eat out at least three times a week and enjoy every minute of it. You love appetizers, large entrees and rich desserts. When you leave the table you are always stuffed.

  • Ask your waiter to remove the bread basket from the table.
  • Before you eat, ask your waiter to box half of your entrĂ©e to take home.
  • Decide to either share an appetizer or a dessert, never have both.
  • Skip the appetizer menu and instead start your meal with a side salad.

5. The Desktop (or Dashboard) Diner: You like to multi-task by eating at your desk or on the go. Your lightning-quick meals are grabbed on-the-go from fast food joints, vending machines and convenience stores. You don’t plan your meals ahead of time and end up eating whatever you can quickly find.

  • Pack a healthy lunch and bring it with you.
  • Stock your work area with healthy protein-filled snacks.
  • Drink plenty of water throughout the day.
  • Turn off the computer or pull your car over while you eat.

By making these healthy changes when it comes to your food decisions you will put yourself back on course and moving in the direction of healthy weight loss.

Would you like to expedite your fitness and weight loss results? Call or email today to get started on a fitness program that will quickly transform your body.

Remember, while nutrition is vitally important for weight loss, true results are achieved through a combination of both nutrition and challenging, progressive exercise.

To start on our proven eating plan that will literally melt fat off your body and will keep you filled up go to http://altmanfitness.com/28dayfatlossformulanow to try it risk free.

If you’re ready for an exercise plan that blasts fat off your body in the shortest amount of workout time then you owe it to yourself to try us out for 3 FREE “afterburn” workouts.  Simply email us at office@altmanfitness.com and we’ll get you all set up, ok.

Your Fitness and Fat Loss Guy,

Jay Altman

 


Seven Exercises to Get the Most Out of Your 2016 Workout

The new year is right around the corner, and you’re making plans to finally achieve that beach body in 2016. The problem is, you’re kind of at a loss of where to start. There are literally thousands of exercises out there, and while you know eating well will help you, you really want to tone your body and finally get in shape.

If you’re tired of trying to determine what exercises you should do, read through the following seven simple exercises and give them a go!

 

Walking

You may take it for granted as you get from point A to point B every day, but walking is a complete body workout. In order to walk, your muscles must all work together to propel your body forward. When walking is done in a conscious manner, meaning you’re keeping your speed at a certain level and your form proper, you can burn a lot of calories!

Start your day with a quick 15- to 20-minute walk in the morning in 2016. You’ll feel much more awake and ready to conquer the day! If you can’t do a regular workout routine with weights or at a gym, just take a walk. Something is always better than nothing!

 

Push-Ups

Push-ups are also a fantastic full-body exercise. Although the main strain is on your chest and abs, if you’re actively engaging your muscles, you’ll feel it in your hip flexers, quads and even your shoulders.

There are a ton of variations of push-ups that will target different muscle groups. If you’re starting out, begin doing push-ups from your knees so you don’t strain your back too much if your core is not strong enough yet. As you progress and the exercise gets easier, begin to change up the type of push-up you do to keep those muscles guessing.

 

Squats

When in doubt, squat it down! Squats for some folks can be very intimidating, but they don’t have to be. Even if you’re just using your bodyweight, squats can literally transform your body. They activate your abdominals, hip flexers, quads, glutes, hamstrings and many more muscles to burn a ton of calories.

Whether you’re a pro at squats or a newbie, you’ll want to constantly be focused on your form with this exercise. Squats can cause injuries if you’re not careful in your form. Start out with no weight in 2016 if you’re new to them before piling up the 45s on the bar.

 

Interval Training

So you like to walk, but it gets kind of boring if you’re not in a scenic location. The good news is you can get your heart rate up just by doing some simple exercises. Interval Training focuses on doing two or more exercises which will require you to vary speeds.

An example would be doing 20 squats and then moving into 20 jumping jacks. High Intensity Interval Training (HIIT) is not for beginners, but with a few adjustments, you can do intervals at your level. Our staff at Altman Fitness is well-versed in interval training, so get in touch today!

 

Hip Extensions or Glute Bridges

If you’re looking for a great exercise for your glutes, hip flexers and back, the hip extension (or glute bridge) is the one you’re waiting for. When lying on the floor or with your upper back only on a bench and your feet firmly planted on the ground, you’ll engage your core, legs and glutes to force your feet into the floor, which lifts your butt off of the floor.

This exercise is great for anyone with lower back pain or for someone who wants to tone their glutes and thighs.

 

Superman

A sedentary lifestyle can wreak havoc on your back. Reverse the pain with a simple exercise you can do while lying down!

The superman exercise move is easy and can be modified for your skill level. Lie flat on your stomach and outstretch your arms above your head. Pretend someone is grabbing your arms and legs, pulling them away from one another, elongating your body.

When you’re ready, you can either lift your arms and chest, your feet and legs, or both up off of the ground. Hold for 10-20 seconds, and then release. Your goal should be to get your limbs as high up off the ground as you can. This exercise is perfect for your abs and back!

 

Pull-Ups

Pull-ups are no easy exercise, but they are so worth it! They’re a great upper body workout because they engage every muscle group above your waist.
If you’re not at the point where you can do a pull-up, that’s okay! Use resistance bands for assistance, or perform negative pull-ups or jump pull-ups. Just be careful how many you do when you’re first starting out! You can and will be very sore from these exercises.

If you’d like some guidance on what other exercises to try or if have any questions about form, give us a call at Altman Fitness! Our phone number is 612-454-6409.  We can help change your life and body from the inside out for your 2016 New Years resolution!


5 Foods to NEVER Eat

5 Foods to NEVER Eat

(…and 5 Healthy Substitutes)

The world of fitness and weight loss is often confusing, with contradictory information swirling about. I’m going to cut through the confusion and make things really simple for you.

Below is a list of 5 foods that you should never eat.

These foods will derail your fitness and weight loss efforts every single time.

In addition, I will suggest a healthy substitute for each of these off-limits foods.

By simply swapping out the items below you will quickly and effortlessly become healthier, leaner and fitter than you are today.

Do-Not-Eat #1: Anything Fried
Fried food is loaded with fat and calories while offering zero nutritional value. It’s a lose-lose! Sure, fries and chips TASTE good, but healthier items also taste good. Just say no to the deep fried items on your menu. You’ll be thinner, healthier and won’t have greasy fingers.man_eating_fried food

 

Try This #1: Broiled
If you simply must have a French fry, then make them at home in your oven. Use sweet potatoes, as these are a more complex carbohydrate. Cut into matchsticks, drizzle with a tablespoon of olive oil along with a dash of salt, then place in your oven on broil. Mix every 5 minutes until the fries are tender on the inside and crispy on the outside.

Roasted-Sweet-Potato-Fries

Do-Not-Eat #2: White Bread
White bread products have zero nutritional value and are quickly converted by your body into sugar. So you may as well eat a cupcake. Even breads that are technically wheat, but are as soft and smooth as white bread, should be avoided. Don’t be afraid to discard the bread from your sandwich or to push away that bread basket. Your waist will shrink and you’ll lose that bloated feeling that high carbohydrate meals give you.white-bread

Try This #2: Sprouted Grain Bread
If you must have bread, then stick with sprouted. Sprouted grain bread is a lot easier on your digestion and is packed full of nutrients. Two delicious brands are Food For Life’s Ezekiel bread, and Manna Organics. Sprouted grain breads are often kept in the freezer section since they don’t contain preservatives to prolong shelf life.sprouted grain bread

Do-Not-Eat #3: Creamy Salad Dressing

You were so good to order a salad, but then you ruined it by drenching the salad in fattening creamy dressing. Just a few tablespoons of creamy dressing contain more than 20 grams of fat and hundreds of calories.Creamy Salad Dressing

Try This #3: Vinegar Dressing
Salad dressing is meant to lend flavor to the salad, not fat and calories. Vinegar-based dressings pack amazing flavor in with minimal fat and calories. You can even mix your own dressing at home. Take high quality vinegar, fresh lemon juice, salt and pepper, your choice of dried herbs, and a bit of olive oil.skd240533sdc

Do-Not-Eat #4: White Rice
I’m sure by now you’ve heard that white rice is not a healthy choice. Just like white bread, white rice has zero nutritional value – other than calories. Fiber and vitamins have been removed and the glycemic load will quickly prime your body for storing fat.white rice brown rice

Try This #4: Brown Rice
Brown rice has three times the amount of fiber, more B vitamins as well as other nutrients, won’t sky rocket your blood, and will keep you feeling fuller for longer. That should be enough to convince you to swap your large pile of white rice out for a small pile of brown rice.

Do-Not-Eat #5: White Sugar
Sugar and high fructose corn syrup are the epitome of anti-fitness food. Nothing will destroy your progress, expand your waist and plummet your energy levels like sugar will. If you only take away one do-not-eat food from this article please let it be sugar.sugar is poison

Try This #5: Fruit
Don’t turn to artificial sweeteners to get your sweet fix, instead turn to nature’s wholesome source of sugar: fruit. Eat organic fruit that is seasonal and locally grown. Stay away from dried fruit and fruit juices, as these are high in simple calories.healthy-fruits

Eating right, along with challenging exercise, is the formula for a toned, lean body.  Stay healthy. 🙂

If you like this then you should check this out:  http://altmanfitness-old.com/end-food-temptation/



The Top 7 Reasons to Exercise

The Top 7 Reasons to Exercise

Why do you exercise?  I know for me it’s so I feel and look how I want so that I can stay young and healthy for Kelly (my wife) and 3 kids. Here are the top 7 reasons to exercise:

Reason #1: To Melt Fat Away

The most coveted side effect of exercise is, of course, fat burn. The combination of a challenging exercise routine and a balanced meal plan is the best known way to lose fat. Here’s what losing fat feels like:

  • Your pants become loose
  • People around you begin to say that you look great
  • A glance at yourself in the mirror makes you smile
  • Your energy levels soar
  • You feel amazing

Reason #2: To Alleviate Pain

Regular exercise is a great way to alleviate chronic muscle and joint pain. Persistent back pain can be lessened by strengthening your core, and you’ll protect yourself against injury. It amazes people when the chronic pain that they’ve lived with for years begins to fade after starting a regular exercise program.

Reason #3: To Increase Lean Tissue

More muscle is good for many reasons. You see, muscle requires many more calories each day than fatty tissue. In fact, one pound of muscle burns 30-50 calories each day at rest – compared to a measly 9 calories per pound of fat.

When you exercise your body composition will change to contain more lean tissue, thus resulting in extra calories burned while you sleep. What could be better than that?

Reason #4: To Stay Young

Tim D. Spector, a professor of genetic epidemiology at King’s College in London, led a study on the effects of exercise on aging. The results were astounding. They found that exercise appears to slow the shriveling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process.

“These data suggest that the act of exercising may actually protect the body against the aging process,” said Spector.

Here’s the study in a nutshell:

  • Telomeres cap the ends of chromosomes and every time a cell divides, the telomeres get shorter.
  • Once a telomere gets too short, that cell can no longer divide.
  • Aging occurs as more and more cells reach the end of their telomeres and die. This results in weakened muscles, skin wrinkles, loss of eyesight and hearing, organ failure and slowed metal functioning.
  • The study analyzed the telomeres from the white bloods cells of twins over a 10-year period. Telomere length was used as a marker for the rate of biological aging.
  • It was found that the length of telomeres was directly related to that twin’s activity level. “There was a gradient,” Spector said. “As the amount of exercise increased, the telomere length increased.”
  • People who did 100 minutes of weekly exercise had telomeres that looked like those from someone about 5-6 years younger than those who did 16 minutes of exercise each week.
  • People who did 3 hours of vigorous exercise each week had telomeres that looked like those from someone about 9 years younger.

Reason #5: To Prevent or Control Type 2 Diabetes

Regular exercise helps to stabilize blood sugar levels. This is something that people with type 2 diabetes, or at risk for type 2 diabete, gain substantial benefits from.

Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to get guidelines from their doctor before starting an exercise program.

Reason #6: To Lower Blood Pressure and Cholesterol Levels

Exercise has shown to lower blood pressure and cholesterol levels for these two reasons:

  • Weak Heart Muscles pump little blood with lots of effort. By exercising you strengthen your heart muscles and train them to pump more blood with less effort. The stronger your heart is the less pressure will be exerted on your arteries.
  • Exercise Increases HDL levels in some people – this means a decrease in your risk for heart disease. Other heart disease risk factors such as weight, diabetes and high blood pressure all show improvement with regular exercise.

Reason #7: To Feel Great

The first thing that clients tell me after starting an exercise program is how much better they feel.

Most didn’t even realize how bad they felt. It is easy to get used to feeling sluggish, achy and unmotivated.

Exercise boosts your energy levels and makes you feel amazing.

The quickest, easiest way to guarantee that you’ll meet your fitness and weight loss goals is to work with a qualified fitness professional. You’ll be held accountable with your workouts and you’ll be instructed properly and shown techniques and strategies that will expedite your results.

Call 612-454-6409 or email today to get started on a program that will take the guesswork out of fitness and to set your results on fire.

What are you waiting for? Lace up your shoes and get moving!

Your fitness and fat loss guy,

Jay

 


The End of Food Temptation

The End of Food Temptation

cheat-foods

You start each morning with the promise to be “good” today.

You’ll refuse the baked goods at the office. You’ll speed past that fast food place at lunch. You’ll turn a blind eye to the vending machine in the mid-afternoon. And you’ll pass on the ice cream after dinner.

But… you hadn’t counted on the fact that a box of your favorite donuts would be sitting in the break room. Or that co-workers would invite you to join them for fast food place at lunch. Or that Girl Scouts would come through the office after school with boxes of thin mints. Or that your special someone would come home with a pint of Coffee Heath Bar Crunch.

And as you get into bed each night you tell yourself that tomorrow will be different.

Tomorrow you will conquer temptation.

But tomorrow comes with its own set of special circumstances and temptation gets the best of you once again.

Why Does Temptation Always Win?

We live in society where food temptations are everywhere.

  • Walk through a store and you’ll see the unhealthy food items displayed front and center.
  • Turn on the TV and you’ll be assaulted with commercials for fattening foods.
  • Open a magazine and you’ll notice glossy pin-ups of sugary snacks.
  • Go down the street and you’ll have restaurant signs clamoring for your attention.

In addition to the abundance of tempting edibles, you also have deeply ingrained positive associations with indulging.

  • You treat tempting food as a reward.
  • You turn to tempting food for comfort.
  • You rely on tempting food as stress relief.
  • You allow tempting food to become a habit.

It’s Your Turn to Win

Temptation doesn’t need to have the upper hand on you anymore. It’s time to fight back using your most powerful asset: your brain.

Your mind is an amazing thing. Once it is made up about something it is nearly impossible to change it.

A Matter of Perspective

Imagine for a moment that you’re peacefully floating down a river in an inner tube. The sun is out, the birds are chirping, and you are having a wonderful time. You feel great about the river because it is making you feel good.

Now imagine that you are in a plane flying over the river. Your eye is immediately drawn to an enormous rocky waterfall. You look up the river and just around the bend is a person floating in an inner tube, having a wonderful time, headed straight for the treacherous falls.

Do you think that after your plane ride you’d be happy to get an inner tube and float down the river? Of course you wouldn’t. You’ve seen that the river spells disaster.

You now have a negative association (watery death) with the river rather than your initial positive association (relaxing fun).

Overcoming temptation is all about building negative associations in place of existing positive ones. Use the 2 steps below to harness the power of your mind to become stronger than any temptation.

Step One: Create a Strong Negative Association with all the BAD STUFF

  • If cookies and chips and burgers are put on a pedestal in your mind as your favorite things to eat, then you will always eat unhealthy and will continue to gain weight.
  • What do you dislike about tempting food?
    • It makes you unhealthy.
    • It causes weight gain.
    • It drains your energy.
    • It kills your confidence.
    • It degrades your quality of life.
    • It hurts your love life.
  • Every time that you encounter tempting food items focus on your list of negatives. It’s time to kick those cookies off the pedestal and to put something healthy in its place.

Step Two: Create a Strong Positive Association with all the GOOD STUFF

  • Now that your mental pedestal has been cleared, put healthy food items on it. Juicy fresh fruit, crispy vegetables and savory lean meats are a great place to start.
  • What do you love about healthy food?
    • It makes you healthy.
    • It causes weight loss.
    • It boosts your energy.
    • It builds your confidence.
    • It improves your quality of life.
    • It enhances your love life.
  • Immerse yourself into the world of healthy food. Browse the aisles of a natural food store. Walk through a farmer’s market. Bring healthy snacks to work. Clear your kitchen of anything unhealthy.

Using the technique above, you will soon find that healthy food is your favorite food.

And temptation will become a thing of your past.

If you want a done for you eating system so you can finally look and feel how you want to then sign up for the 28 Day Fat Loss Formula right now.

The 28 Day Fat Loss Formula diet is completely rooted in time tested science and has a set of rules that must be followed to give you the results that you want. Rule 1: Know how many calories you need. As part of the 28 Day Fat Loss Formula you will learn this number. Rule 2: Follow the menu plan that is laid out for you in the plan. Rule 3: Eat every 3-4 hours (no exeptions) Rule 4: No Processed Foods Rules 5, 6, and 7 are secret and you will learn them when you buy the 28 Fat Loss Formula.

Eating this diet will regulate your blood sugar, balance your hormones and maximize your energy to produce big time fat burning and help you to build muscle so you look amazing.

Go here to sign up now:  http://altmanfitness.com/28-day-fat-loss-formula/

Your Fitness and Fat Loss Guy

Jay


Quinoa Breakfast Bowl (Try this tomorrow morning)

Quinoa Breakfast Bowl (Try this tomorrow morning)

You’ve probably heard of quinoa – it is hailed by some as the new super food. It’s high in protein (12%-18%) and contains a balanced set of essential amino acids – this means it’s a surprisingly complete protein. It’s also high in fiber and iron. And, as if the edible seeds didn’t have enough going for them, NASA is thinking about growing it in space.

Quinoa is quite possibly the perfect thing to have for breakfast to start your day off on the right foot.
Servings: 1

Here’s what you need:

  • 1/2 cup quinoa, cooked in water according to instructions on package
  • 1 Tablespoon golden raisins
  • 1 Tablespoon date pieces, chopped
  • 1 Tablespoon pecan pieces, chopped
  • Dash of cinnamon
  • Dash of nutmeg
  • Drizzle of pure maple syrup

1. Top cooked quinoa with raisins, date pieces, pecan pieces, cinnamon, nutmeg and a drizzle of maple syrup.

Nutritional Analysis: One serving equals: 344 calories, 5g fat, 59g carbohydrate, 6g fiber, and 12g protein.

Forward this to your friends, they’ll thank you later.

Committed to your fitness and fat loss success,

Jay



Pioneer Press featuring Jenny Flynn

Pioneer Press featuring Jenny Flynn

jen_jay

You may recognize this picture….. It was posted Sunday April 6th, 2014 in the St. Paul Pioneer press. Our very own Jen Flynn was featured in the “turning point” column of the Pioneer press.  To see the full article click here:

Pioneer Press Article Featuring our very own Jenny Flynn

As you know Jen has lost all of her 100+ lbs here at Altman Fitness and I couldn’t be more proud of her. She has overcome so many obstacles.  Utilizing the programs available: boot camp classes the 28 day nutrition program, and most recently our Master Mind program, setting specific goals and taking action steps is what has made this transformation a reality.

If you’re searching for a place to get fit and lose weight well then you have found it. I am so confident that myself and my team can get you to your fitness and fat loss goals that I have a 100% guarantee. Yes, that means if you don’t make your goal, I give you your money back!

What are you waiting for…. Like Jen says in the article…..take that next step, pick up your phone now and call 612-454-6409 to come in and see what we are about. Or email us at: office@altmanfitness.com and write in the subject line: I’m taking a step!

Even if you do not live near Edina, Minnesota we can still help you in a big way.  We work with people all over the United States and have solutions to not only get you started down the path, but more importantly to keep you going.  After all that’s what it’s all about right?

Come meet myself, Jay Altman, Jen and the rest of our trainers and let us help you get on the path toward success!

Take the first step today.  You will not regret that and you know it.

Committed to your success,

Jay