What you think about your food matters

The holidays are  here!

That means lots of goodies and
LOADS of temptation…

But here’s the good news…

Today I’ve lined up a cool little Jedi
“mind trick” you can use to hopefully
eat a little less this holiday season.

Your waisitline will thank you!

Why What You Think About Your Food Matters…

There’s no doubt about it…

Your body and your mind are
directly linked.

What you think about has a clear
effect on your health and vice
versa.

In fact, I’ve just come across a fascinating
study that shows how strong this mind-body
connection is.

Researchers at Yale University decided to
see how your thoughts affect your body’s
response to food.

The study, published in the online
journal Health Psychology, focused on
ghrelin levels in the body.

So we’re on the same page,
ghrelin is also known as the “hunger”
hormone. It sends a signal to your brain that
makes you want to eat.

If your body’s ghrelin levels are high,
you’ll tend to overeat… even if you are
already feeling full.

Likewise, low ghrelin levels are
associated with feelings of satiety
and not needing to eat more. .

One more thing – ghrelin levels

Pondering

typically increase before meals and
decrease after eating.

Back to the study…

The researchers recruited volunteers
and divided them into two groups:

Group 1 – received a milkshake that
they were told was a 620-calorie
“indulgent” shake.

Group 2 – received a milkshake that
they were told was a 140-calorie
“sensible” shake.

In reality, both groups got the same
exact shake, which came in at 380 calories.

So what happened?

After drinking the shake, both groups had
their ghrelin levels measured.

The group that thought they were having
the nice, fatty-shake had a dramatic and
steep decline in their ghrelin levels.

The group that thought they were being
healthy had a neutral ghrelin response.

“This study shows that mindset can affect
feelings of physical satiety. The brain was
tricked into either feeling full or feeling
unsatisfied. That feeling depended on what
people believed they were consuming, rather
than what they actually were consuming,” said
Alia J.Crum, the study’s lead author.

“What was most interesting,” Crum added, “is that the
results were somewhat counterintuitive. Consuming the
shake thinking it was ‘indulgent’ was healthier than thinking
it was ‘sensible.’ It led to a sharper reduction in ghrelin.”

Pretty crazy, right!?

The mere perception of what you’re eating
has a direct effect on your body.

How’s that for “food for thought?”

So next time you embark on a diet,
try to see if you can get yourself to
change the perception of what you’re eating…
and then see how it makes you feel.

Imagine the possibilities… indulgent chicken
salads… hearty protein shakes… and exquisite
veggies.

The sky’s the limit on this one!

Well, that’s all for today. Keep up those
good eating and exercise habits… and make
sure to use this neat little Jedi “mind trick” this
holiday season.

Oh, and a BIG happy early New Year!
Thank YOU for being a loyal reader.

And by the way … if you’re serious about
taking your overall health and fitness to the
next level before the New Year, why not take
advantage of your FREE Fitness Consultation?

During this consult, you’ll receive detailed
information on how to get fit and trim that’s
tailored to YOUR body.

There’s no obligation and it’s totally and completely
free. To sign up, use the link below.

Woman Sneezing

Say “Goodbye” To The Flu Season Forever

Every year when Winter rolls around,
you’ve probably noticed the glut of
commercials for cold and flu medicines
that promise to put an end to the coughing,
sneezing, headaches, stuffiness and
more that comes with being sick.

Most of us just chalk it up to being
“that” time of year.

But the truth is, there’s a very good
reason why Winter coincides with
greater chances of being sick with the
flu or a similar illness.

As it turns out, a vitamin D
deficiency is the culprit.

And when you stop and think about it,
it makes total sense.

As Winter progresses, the daylight hours
become shorter and shorter. Combine that
with the fact that most people try and stay
indoors to keep warm, and you’ve got the
perfect recipe for a vitamin D deficiency.

That’s because your body makes the vitamin D
it needs with the sunlight that hits your skin
when you’re outside.

A study published in the journal Epidiemology
and Infection found that there is a direct correlation
between the lack of vitamin D most people
experience during winter and coming down with
a cold. [1]

The researchers stated, “We conclude that vitamin D,
or lack of it… [is the] seasonal stimulus [for illness].”

Another study, published in the 2009 edition of the journal
Archives of Internal Medicine discovered that a vitamin D
deficiency is responsible for many upper-respiratory tract i
nfections. [2]

And that’s just the proverbial tip of the iceberg when it
comes to research linking vitamin D deficiency to getting sick.

For example, one Dutch study found that children with
the least sun exposure were twice as likely to develop a
cough and three times as likely to develop a runny nose,
compared to children who got plenty of sun. [3]

Another Russian study stimulated vitamin D production in
athletes. They did this with sun lamps that gave off UV rays.

The result?

The athletes experienced 50% LESS respiratory
infections and had less days missed due to illness. [4]

And while I don’t have to space here to tell you about
ALL the neat vitamin D studies I’ve found, I’ll leave you
with one more.

In 1994, a study published in the Journal of Tropical Pediatrics,
investigated the effects of high-dosage vitamin D supplementation
on children.

The researchers gave 27 children (ages 3-12) 60.000 iu of
vitamin D per week. They did this over the course of six weeks.

Also, you should know that these children all had a
history of frequent respiratory infections.

By the time the study ended, NONE of the children
developed respiratory infections. [5]

Dr. Rehman, the study’s lead author, stated,
“infections were fully controlled and no
recurrences were reported for six months.”

That’s simply amazing when you think about it!

So save your money this Winter. Instead of
going out there and getting cold medicines, get
some sun… well, that is if you’re lucky enough
to live in a warmer climate.

Otherwise, stock up on vitamin D!

The kind of vitamin D you want to take is important.
Choose a supplement that contains vitamin
D3 (cholecalciferol).

As far as how much, research indicates you
may need as much as 5,000 – 8,000 iu to
get the protective, immune-boosting effects.

Oh and by the way, if you’re serious about
taking your health and fitness to the next level
for the New Year, why not take advantage of
your FREE Fitness Consultation?

During this consult, you’ll receive detailed
information on how to get fit and trim that’s
tailored to YOUR body.

There’s no obligation and it’s totally and
completely free. To sign up, use the link below

I want my free fitness consult!

References:

1. Cannell JJ, Vieth R, Umhau JC, Holick MF,
Grant WB, Madronich S, Garland CF, Giovannucci
E.”Epidemic influenza and vitamin D.”Epidemiol
Infect. 2006 Dec;134(6):1129-40. Epub 2006 Sep 7.

2. Ginde AA, Mansbach JM, Camargo CA Jr.
“Association between serum 25-hydroxyvitamin
D level and upper respiratory tract infection in the
Third National Health and Nutrition Examination
Survey.” Arch Intern Med. 2009 Feb 23;169(4):384-90.

3. Photodermatol Photoimmunol Photomed.
2004 Oct;20(5):270-1.

4. Vopr Kurortol Fizioter Lech Fiz Kult.
1990 May-Jun;(3):30-3.

5. J Trop Pediatr. 1994 Feb;40(1):58.

Lifting weights is an excellent and proven way to increase muscle tone and strengthen the body. The problem is the routine can wear thin rather fast. If you want to enjoy your workout time even more, consider working with your trainer to come up with a plan to incorporate fun options into your routine.

If it’s your goal to increase muscle tone and strength, but not necessarily bulk up like a bodybuilder, there are tons of options at your disposal that do not call for barbells and dumbbells. When you work with a trainer or other professionals at your health club, chances are you will find it is easy to work some variety into your strength training routine.

When it’s time to set aside the weights for a while, you might want to consider such things as:

Pilates – Take a class or get a video that shows you the ins and outs of a pilates program. This type of exercise routine involves gentle resistance training that focuses on building flexibility and core strength. While it might not result in pumped biceps, it can help you tone muscles and boost overall strength. Plus, it’s a fun alternative to sitting on the bench!

Water aerobics – This is an unusual exercise routine that blends a bit of cardio along with some strength training. As you work through aerobic routines, the water adds resistance to your movements. This, in turn, helps with muscle development and toning.

Swimming – Just plain old swimming can help with strength training courtesy of that resistance just mentioned. Mix in a few laps a week to help with toning and strengthening. This activity does tend to impact most major muscle groups, so it provides a fun and refreshing change of pace away from those standard weights.

Yoga – Take a yoga class if you want to add an interesting twist to your strength training routine. This ancient art does involve muscle toning movements along with intense flexibility training. It’s a unique and fun way to address health through mind, body and spirit.

Boxing or kickboxing – This particular sport strikes a nice balance between endurance and strength training. Kickboxing classes can be particularly fun if you are tired of typical routines. If your health club or gym doesn’t offer these classes, check with your trainer on how you might work this activity into your program.

Kettlebells – Although similar to weights, this type of training can mix things up while also helping to improve endurance and flexibility. Kettlebells are fairly cheap to buy and they can offer adjustable weights so they grow with you as your body strengthens.

Strength training doesn’t have to call for chaining yourself to a weight bench. There are a variety of ways to mix things up and still realize some incredible results. If you’re ready to add fun to your routine, talk to your trainer about incorporating unusual and enjoyable activities into your routine.

About the Author

Michael McClain is the owner of “Dialed in Fitness”, San Francisco’s premier fitness and fat loss center.  If you’re ready to begin your fat loss journey please call 1-415-728-7801 right now to receive a complimentary nutrition and fitness Consultation (valued at $97).

If you’re not yet ready for our free consultation offer, please visit http://personaltrainerinsanfrancisco.com/free-san-francisco-fitness-consult/ to instantly download a free report on her “5 Fat loss tips you need to know”.

Thinking It Through to the End

There was once an old expression that went something like “a moment on the lips and a lifetime on the hips”.   You don’t hear this expression often anymore, but it really sums up the need to be fully aware of what you put into your mouth.  When you thoughtlessly prepare and/or eat meals that are unhealthy, the food tastes great in your mouth but quickly turns to fat in the body.

Even worse is the fact the wrong food choices can lead to disease and shorten your life span.  Almost everyone knows that high cholesterol foods can cause cardiovascular disease, high blood pressure, or even cancer.   Foods that are high in sugar can cause type-2 diabetes and heart disease.

All too often, people decide to go on a diet and make a big production of the decision.  They announce their decision to family and friends, make a date to start the diet, and begin weighing religiously.  Most diets start out well, but it’s not long before the cravings for certain foods begin and the constant effort becomes tedious.

Instead of deciding to go on a diet, you should decide to start living a healthy lifestyle.  Going on a diet for San Francisco weight loss is a short term solution.  Living a healthy lifestyle is a choice you are making that will endure the rest of your life.  You can begin by simply thinking about what you eat and when you eat it in order to achieve San Francisco weight loss.

Lose Weight By Living the Healthy Life

When you embark on a healthy lifestyle, it is important to begin thinking about your decision related to food and physical activity.  When it comes to food, you want to mentally evaluate your choices.  For example, when you reach into the refrigerator for an evening snack, you can choose ice cream or a piece of fruit.  When it’s time for breakfast, you can choose a bowl of oatmeal or bacon and eggs.  You may not  need that in-between meal snack?  Are you that hungry, and if so, why?

You can begin to substitute foods with high nutritional value for foods that are not good for your body on a meal by meal basis.  Instead of being obsessed with San Francisco weight loss, you can focus on your energy level and how well you are aging.  When you make the right food choices and manage the quantity of food you eat, you will lose weight.

Your diet management should be combined with regular exercise too.  If you just think about each food item you put into your mouth, you are bound to maintain San Francisco weight loss as you learn to make better choices.

When you lose weight by following a calorie restricted fad diet, you are not making a lifestyle change.  You are simply dieting.  This makes it very difficult to keep lost weight off, because as soon as you start eating again the weight will return.

The ideal healthy diet is really not a diet but more of a fitness plan.  You learn to eat right and get regular exercise.  The fitness plan is not something you follow for a few weeks until the weight is lost, but it is a plan for living a healthy life.  There is a big difference between dieting to lose weight and getting fit while losing weight.

Maintaining San Francisco weight loss is a lot easier when you adhere to a healthy lifestyle.  The key is to make your fitness program interesting by eating a variety of healthy foods and choosing physical activities you enjoy.

If you are uncomfortable working out at the gym then you can hire an in-home trainer who can develop a varied exercise program.  If you like exercising outdoors, there are many different athletic and recreational activities which you can do to burn calories.  You can play tennis or start a walking program.

Paying Attention to the Details

The key to San Francisco weight loss is to continue your weight maintenance program in your daily living while paying attention to habits which could lead to weight gain.

• Stay focused on your daily San Francisco weight loss maintenance program by becoming aware of physical symptoms indicating the body is distressed (i.e. eating high fat food that causes indigestion)
• Weigh yourself regularly without being obsessive
• Learn how to choose a variety of healthy foods
• Learn how to cook foods in a healthy manner
• Exercise 5 to 7 days a week
• Change your exercise program regularly so you don’t lose interest
• Don’t let your body feel starved which lowers your resistance to eating junk food or extra calories you don’t need
• Only eat when you are hungry and not because it is “meal time”
• Eat smaller meals more frequently
• Make sure your exercise program includes aerobic and strength training exercises
• Look for ways to burn more calories as you go through the day (i.e. stand instead of sitting, parking far from the store door and so on)

Keeping the pounds off for San Francisco weight loss is not difficult as long as you pay attention to your diet and continue to exercise regularly.  Even as you age and the metabolism naturally slows down, low fat diets coupled with increased exercise can help you stay at the right weight.

Good Calories, Bad Calories

All calories are not created equal; not all calories are evil—you need calories to live and have energy.  A diet capable of supporting health and fitness is one that is packed with good calories.  So what’s a ‘bad’ calorie?  You might recognize it by another name—an empty calorie.

An empty calorie is a calorie with no nutritional value.  It is a calorie largely based in fats and sugars devoid of vitamins, minerals, and important nutrients. When trying to achieve weight loss in San Francisco, you should learn which calories are empty calories and try to avoid them.

Protein, carbohydrates, and fats are all macro nutrients.  There are good sources of these needed dietary elements, but there are also a lot of bad sources that are nothing more than empty, useless calories.

Good calories and good sources of macro nutrients have necessary carbs, good fats, and proteins, and they also have micro-nutrients such as fiber, antioxidants, vitamins, and minerals.

Useless, Empty Calories

The problem with empty calories is that they provide little to no energy, no restorative and constructive properties (for muscle, bone, and tissue), and add to fat stores.  Very simply, empty calories have none of the necessary elements needed to support body function, workouts, and good health.

Fitness depends on having good sources of calories that also provide other needed elements and energy for working out.  The right caloric sources will result in improved energy, enhanced muscle formation, and increased weight loss.  Empty calories will negate these efforts, making it harder to achieve weight loss in San Francisco.

How To Spot An Empty Calorie

In a hurried world it is easy to consume many empty calories throughout the course of the day and not even realize it.  This can leave you feeling sluggish and thwart the best of fitness efforts.  Many people trying to achieve weight loss in San Francisco eat mainly empty calories and do not even know that they do it.  So how can you easily spot an empty calorie?

First off, consider that all ‘junk food’ is empty calories.  Avoid sugar-laden foods and refined grains (white flours).  Eat natural sugars (fruits and vegetables) and whole grains.  Avoid fried foods, candy, and sugary drinks (soda, but also sugary ‘energy’ drinks that are often nothing more than sugar and caffeine).

Also look out for beer and alcohol; these are sources of sugar and stored fats with nothing else to offer.

Depending on preparation, even good calories can turn empty quickly (fried foods and more).  To really learn to quickly spot empty calories you need to get educated—talk to a nutritionist, your doctor, or your personal trainer.  These professionals will give you the basics of good calorie consumption, help you balance out your diet and point you to reliable resources for more information about weight loss in San Francisco.

Your health and well-being depend on your good diet.  Reaching your fitness goals does, too.  Many a person has found that simple dietary changes, a switch-over to good calorie sources rather than consuming empty calories, has made the difference between a stalled fitness campaign and reaching and exceeding fitness objectives.

To make San Francisco Fitness a priority in your life, you need to give yourself as many reasons and as many helpful tools as you can.  Here you’ll find five great tips for making fitness a priority in life, rather than an afterthought.

5 Tips To Make Health And San Francisco Fitness A Life Priority

Clarify your undeniable need for fitness, enlist some help, and pencil—no pen—fitness in to make sure that you live well and live long.

Write it down—what gets done in the course of your day?  The things you’ve made time for.  Exercise should be top of that list because it is what will ensure that you are around to do more and live better.  Schedule time for fitness just as you would for getting dressed, working, and attending important meetings.  Block out your time for fitness in your daily planner first so that you make the time.  Schedule exercise in at a time that makes sense and the rest around it.

Buddy up—get a friend to be your fitness buddy; or, if a friend isn’t interested or available, partner with a like-minded acquaintance at the San Francisco fitness  center and make him or her your friend and fitness buddy.  Having a buddy makes fitness fun and (close to) painless and helps you support each other.  You’ll find that the reasons you give your buddy to go on work for you, too!

Make a list—list all the reasons why you want to get fit and be healthy.  This helps you set fitness goals, motivates you with clear reasoning, and works as a reminder for those times when ambition is waning.  Refer back to your fitness list to see what goals you’ve accomplished, what goals need revamping or replacing, and for general motivation.

Reward yourself—create a reward system as further motivation; with one caveat—your reward cannot be food.  Give yourself something worth working for, something that promotes fitness, and something with lasting motivational power.  A spa treatment, new clothes/wardrobe, a long weekend or vacation, or new recreational or even fitness activity are some good rewards to start with.

Look to the pros—the guidance and support of a good personal trainer is unbeatable as a prioritization strategy for San Francisco fitness.  A personal trainer will help you in innumerable ways by making exercise more enjoyable, more ‘do’-able, providing ongoing information and support, structuring a fitness program tailor-made for you, and being a general source of motivation.  You’ll find that keeping that appointment time and being accountable to someone else helps, too.

You’ll find these five simple tips for prioritizing fitness in your life will go a long way toward your success on the San Francisco fitness trail.  Small changes like these can make a big impact and really help you keep your good health and well being at the forefront of your list of things that need doing.

Improving your eating habits is an important part of improving your overall fitness. A great way to think about what you eat is that it is fuel for making your body work better. A diet that is comprised of a healthy balance of proteins, carbohydrates, fruits and vegetables will help your body work better, and you’ll be surprised to see how much more you can eat following a healthy diet than one that is made up of fast food or lots of junk food. But changing your diet doesn’t mean starving yourself – if you’re following a San Francisco fitness routine, your body will need plenty of fuel to run efficiently.

Work Out with a San Francisco Fitness Trainer

A personal trainer doesn’t have to be a drill sergeant! The relationship that you form with your San Francisco fitness trainer can be a highly valuable one. Not only will he or she be there to make sure you are working out in a safe and efficient way, but they can help encourage you when you’re feeling down or that you can’t get through the next exercise. A personal trainer can also assess your needs and create an exercise program that is right for your body and reaching your goals.

Stay Positive

It’s easy to lose your enthusiasm for working out shortly after you’ve only begun. You may not see changes in your body soon after starting an exercise program and this can be very disheartening. While it’s true that you might not see changes right away, you are making great strides in ensuring that your healthy lifestyle will have a positive impact on your health and your self confidence! Try keeping track of your progress and you’ll see that, while you may not see changes overnight, the small changes will soon add up.

Get Plenty of Rest

While exercise is an important part of improving your health, getting plenty of rest is just as important. Sleep deprivation has lots of had effects, from temperament to loss of memory and concentration and can even reduce reaction time. Try to avoid exercising right before sleeping, as well as caffeinated products, and try to get eight hours of sleep every night.

Make a Lifestyle Change

Those that are willing to make a lifestyle change, rather than those that only want to lose a few pounds for an upcoming event, are much more likely to succeed. Crash dieting may help you reach a short term goal, but what will happen when you go back to your regular eating habits? Most people will put the weight they lost right back on. Making the commitment to change the way you eat and your exercise habits will not only help you reach your goal, but you’ll be much more likely to retain the good results.  There is no better way to stay on track, than to hire a San Francisco fitness trainer!

Beneficial for Weight Loss

Strength training is a very important factor in weight loss because the metabolism is increased as muscle is increased. The metabolism is the rate in which calories are consumed, and the rate and efficiency of the metabolism is greatly increased depending on how much muscle is present in the body. Simply put, the more muscle you have, the more calories you will burn. It has been estimated that for every pound of muscle, the body will burn 35 to 50 more calories a day. This not only helps reduce fat, but helps keep it off.

Helps Prevent Osteoporosis

Not only can strength training help with losing weight, it can also help prevent osteoporosis, which is especially important for women. Strength training can help prevent loss of bone density, which can lead to brittle bones and a host of other health issues. Not only can strength training help prevent the disastrous effects of osteoporosis, but those that are already suffering from osteoporosis and benefit from it as well, as strength training not only helps prevent bone loss, but it can also help increase it.

More Good News

While helping with weight loss and preventing osteoporosis are two big advantages to incorporating strength training into your San Francisco fitness routine, there are many other benefits as well. It can help with cardiovascular health, prevent Type II Diabetes, and even make great strides in protecting joints. Perhaps the greatest advantage is that it can help reduce the bane of many a woman’s existence – belly fat.

Believe it or not, abdominal fat is often the result of not just overeating but stress. Our bodies produce a hormone called cortisol when we are under stress, and this hormone can increase the appetite and convert calories into abdominal fat. This fat is possibly the most dangerous of all the fat the can develop on the body because it is so close to several vital organs, putting undue pressure on them and perhaps causing them to malfunction. Not only does strength training use up cortisol, but it helps reduce the appetite and also helps reduce the dreaded belly fat.

Incorporating strength training into your San Francisco fitness routine has so many benefits that it would be foolish to dismiss it. If you don’t know where to start in your strength training, why not consult with a personal trainer to get you started? Anyone can take advantage of a personal trainer’s expertise to make sure they are making the most of San Francisco fitness and strength training, and to ensure they are working out safely and effectively.

Walking is a great, balanced exercise for people of all ages, but those that truly wish to benefit from this routine will have to do more than take a leisurely stroll around the neighborhood. Walking at a faster pace than normal will help burn calories and keep the muscles working. Picking up the pace can be as simple as lengthening the strides and keeping the arms moving – not necessarily swinging but by bending the arms at the elbow.

For older folks, walking is a great way to help keep the body in shape, but younger people may not gain as many benefits and might want to augment their San Francisco fitness program with another exercise. Walking may also be difficult for those that suffer from joint or muscle problems.

Swimming Routines

Those with joint or muscle problems may benefit from a swimming routine, which works the entire body without putting undue stress on joints and muscles. Swimming is great for those that want to work at their own pace, and beginners can slowly build up their endurance and eventually be able to swim continuously for as much as thirty minutes at a time.

However, if the goal is weight loss, swimming may not be as affective as choosing a workout routine outside the water. One of the benefits of working out outside of water is that the body temperature rises and the metabolism is increased for upwards of eighteen hours after exercise, but exercising in water results in the water conducting the heat away from the body, which means that the body temperature will not be raised and neither will the metabolism.
Resistance Routines

If your goals include increasing strength and muscle mass, doing a resistance routine may be the best choice. Not necessarily the best choice for losing weight or improving cardiovascular fitness, resistance training can at least help maintain body weight, as the muscles will use more calories than the fat. Resistance training can also be increased in difficulty with added repetitions or less time between exercises.

Trying to decide the best path to take isn’t always as simple as choosing a favorite sport or routine. Consulting a San Francisco fitness trainer, who can assess your present fitness, strengths and weaknesses, can be a valuable asset to any one seeking to improve their health. Not only can a San Francisco fitness trainer set you on the best path to reach your goals, but he will be with you every step of the way, to make sure you work in the safest way possible and to encourage you.