Health and Diet

6 Tips to Picking the Right Diet for you

by Integrated Fitness on May 17, 2012

 

  1. 1.    Find a diet that makes sense with your lifestyle-  First and foremost a diet has to make sense for you and your lifestyle. For example if you are a vegan you might want to stay away from the Aktin’s diet  ( an all meat diet). Also, make sure that the diet you choose is one that you will be able to abide by with your budget and schedule.  If you have a health problem like diabetes or high blood pressure make sure that you consult your doctor to make sure your new diet is safe and healthy for you.

 

  1. 2.    Too good to be true is likely not true- If you see a diet that seems just too good to be true it probably is not true. Some examples are diets that claim you can eat “Cookies” on the diet or sprinkle some magic powder on your food that claims to eliminate fat. In order for a diet to be effective it must consist of eating healthy food in reasonable quantities no matter what the diet.

 

  1. 3.    Count more than calories- Picking a diet should be about more than just losing weight but staying healthy. While a diet with low calories and low sugar will likely make you lose weight make sure the diet has a balance of essential nutrients like vegetables proteins and fats so that you will be healthy while you lose weight.

 

  1. 4.    Consider the goals of your diet when choosing the diet- Not every dieter has the goals of losing weight. Some want to increase performance; others may want to gain muscle weight. Even if you want to lose weight, you may want to maintain performance in sports like running, CrossFit, wresting or adventure racing. Bottom line; if you are involved in sports make sure that your diet gives you enough energy (calories) to help you keep up your performance.

 

  1. 5.     Go for lifestyle changes not fads- Don’t pick a diet that has no chance of working for more than a few weeks or months. Pick one that has a healthy and livable lifestyle that you can stick with for the long haul

 

  1. 6.    Do your research-  Don’t just pick a diet, pick a diet that has good standing and works well for others who are like you. This doesn’t necessarily mean that you have to scour through medical journals. A quick look at the reviews on amazon (for a diet book) can be enough to give you some base research.

 

 

  1. 7.    Cheaters never win- No matter how good a diet is you have to stay on it. Might sound silly but going out drinking 2 nights a week can absolutely kill your diet. Same goes with late night snacks, pizza, ice cream and even soda.

 

 

 

Cheers

 

Josh Bobrowsky

 

 

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The Fire

by AK on May 8, 2012

 

 

 

 

 

As we all embark on the Summer Shred-Out challenge, I want to share one of my favorite dieting analogies, The Fire.

I presume everyone, at some point in their life, has taken part in starting a fire (we don’t need to discuss details). When analyzing the basics of building, and maintaining a fire, I find an uncanny relationship to the human metabolism.

So, our basic ingredients for a fire are wood (food) and some heat/flame (our metabolism). Now to start the fire would you throw ten longs into a big pile and try to light it with a match? Not a chance, the match would burn out within seconds, bringing us back to square one. You’d start off with some small twigs, catch them on fire, then progressively add larger logs as the fire got hotter and hotter…no secrets there.

Now, to maintain that nice, warm fire, we wouldn’t want to toss half a tree onto it, that would completely suffocate it, forcing us to start all over. No, instead we would add a log or two at a time, when needed, when the previous logs are all but gone.

Our metabolism works the same way as the fire, it will burn more efficiently with one log at a time. Unfortunately the norm we’ve all been raised with is to eat three meals per day, which is less than optimal. In fact, we are suffocating our metabolisms with too many ‘logs’ during these meals. It would be a better plan to break those three meals into six smaller meals,  distributing
the ‘logs’ more evenly throughout the day, to keeping the fire burning hot.

Here are some ideas on how to break up our three traditional meals into five or more smaller meals:

Breakfast;
Traditional – 1 banana and a bagel @ 7am.
Modified – 1 banana as soon as you wake up, 6:30am. Half of the bagel at 7:30am, the other half at 9am.

Lunch:
Traditional – Foot long Subway @ 12:00pm
Modified – Half of the foot long @ 12:00pm, and the other half at 2pm

Dinner:
Traditional – A protein, veggie, and starch @ 6pm
Modified – light snack (fruit) @ 4pm, protein and veggies @ 6pm, light snack (yogurt) @ 8:30.

Breaking up the meals will also prevent your body from feeling famished, and thus you won’t be as tempted to pig out when it comes to time eat. So remember, the goal is one log at a time, keep the fire burning, and don’t forget to add a little gasoline to it with a workout at Integrated Fitness!

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Dieting 101

by AK on April 11, 2012

 

 

 

 

 

 

 

I find that many people have unmatched enthusiasm when starting a new
workout routine or diet, but can soon find themselves frustrated from
a lack of expectation fulfillment.  It is easy to see why we have such
high expectations, flip through any magazine and you’ll be sure to
come across countless ads promising dramatic weight loss in a bottle,
or ripped abs in just 38 seconds a day.  Now, why might one fall for
this trickery?  Simple, a lack of basic diet education.

Dieting is all simple math:  Calories Eaten – Calories Burned =
Calorie surplus or Calorie deficit.

Using myself as an example, at 6’2 188, I need roughly 3250 calories
to maintain my current weight.  That caloric number does factor in my
daily exercise, take away the exercise and I would only need 2250
calories a day to maintain.

Now that I know my caloric numbers, the next question to answer is
‘what are my goals?’  If I want to lose weight, then I need to have a
calorie deficit at the end of the day.  Ex:  2750 calories eaten -
3250 calories burned = -500 calorie deficit.  A 500 calorie deficit
seems like a lot, right?  Well, not so fast, 1lb of body fat = 3600
calories!  I would need to keep a deficit of 500 calories. each day
for a week, to lose 1lb of body fat.  Yes, welcome to the real world,
make sure to chuckle at the next ad you see promoting ‘I lost 30lbs in
2 weeks’.  Right about now you are thinking, ‘I wonder what the daily
calorie deficit would be to lose 30lbs in 2 weeks?’  Answer: A 7714.29
calorie deficit per day…ZING

Now that expectations are in check, let’s talk about how to accomplish
your goals.  The first rule, a must, start reading labels…all of
them!  It is mandatory to know what kind of, and how many
calories you are putting into your body on a daily basis.
Pay particular attention to portion size, they vary from product to
product, and can be very deceiving.  The best example I can think of
is the love of my life…chunky peanut butter.  Two measly tablespoons
per serving, and each serving is 190 calories.  Any guess on how many
meters I’d have to row to work off one serving of peanut butter?
Approximately 2000m.  So, the question is, what is easier, to row the
2000 meters or pass on the peanut butter?  Ah life’s dilemmas.  This
is critical though, it would take me 30 mins to burn 500 calories, and
all of about 30 seconds to consume that much, or MORE.

So, what is the take away here?  Well, dieting isn’t easy, and it
isn’t a short term thing.  It is a lifestyle change, a concerted
effort to continually put your health first, one calorie, one label,
and one exercise at a time.

-AK

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Coping With Stress At Work

by Integrated Fitness on March 29, 2012

Coping With Work Stress:

Does work stress you out? Does even the thought of rolling out of bed in the morning to go to work make you cringe? Work can be stressful. In fact, work can be one of the most stressful aspects of your life. In fact, nearly one fourth of all individuals indicate that work is the primary cause of the stress in their lives. Job stress can cause even more stress in your life especially when you are unable to leave work at work and find yourself constantly stressing out work at home. The good news is having a stressful job does not have to mean a stressful life. There are plenty of ways to cope with the stresses of work.

  • Keep track of what stresses you at work. Think about the situations, events and individuals that cause you to experience stress. You should also take note of how you handle the things and people that cause you to experience stress. Identifying the causes of stress can help you better cope with stress.
  • Use your problem solving skills to think about how these stressors can be avoided or resolved. Identifying the problem, coming up with a solution and implementing a solution can make a much more enjoyable place.
  • Take time to exercise this can be one of the most helpful ways to relieve stress and get you back to feeling good. This can be running, hitting the gym, playing tennis or a pickup game of basketball. It doesn’t have to be 3 hours long a solid half hour of exercising per day can really change your mood in a positive way.
  • Learn how to manage your time. If you are constantly stressing about not having enough time at work, create a schedule and stick to it. Time management can help to reduce stress.
  • Ask for the opinions of others. If you are having a hard time adjusting to different changes at work or a new job, ask a trusted co-workers how they handle the job.
  • Take a break. When work gets difficult or stressful, get up and walk around. A little fresh air may do you some good.
  • Have an outlet. Pick up a hobby that is enjoyable and will allow you to forget about work.

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Information You Shouldn’t Keep From Your Doctor:

by Integrated Fitness on December 21, 2011

Whether you see your doctor once a year for a regular check-up or visit your doctor on an ongoing basis for treatment for an ongoing health condition, there may be some information you don’t want to share with him or her. While confessing your most personal issues to your doctor can be awkward or even embarrassing, there are some things you shouldn’t keep from your doctor, no matter how much you’d like to. Remember it’s for your own health.

  • You aren’t taking the pills your doctor prescribed for you during your last visit. You may never fill the prescription, miss a pill or two or just stop taking the medicine because you are feeling better. However, you need to tell your doctor if you are skipping your medicine altogether or have been missing doses. Not taking medicine as prescribed can delay your recovery or cause side effects. For instance with antibiotics, you need to take the full-course for them to be effective.
  • You are engaging in fad diets. If you are trying to lose a few quick pounds, you may have tried a trendy, but less-than-safe diet. If you’ve drank nothing but lemon juice for the past week, your doctor should know about this. Why? Extreme dieting can be dangerous for your health – for instance you are likely missing out on key vitamins and minerals. If you want to lose weight, your doctor can prescribe a healthy way of doing so.
  • Don’t lie about your family history. Don’t say your family history is perfect when it is not. If your mother has battled depression and your family has a history of heart disease or diabetes, letting your doctor know is important. Screenings can be ordered to help prevent disease or catch it in its earliest stages.

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Have you overdone it on the Caffeine?

by Integrated Fitness on December 20, 2011


Are you a caffeine junkie? Do you need your cup of coffee before you’ll even talk to anyone in the morning? Are energy drinks the only thing getting you through the long afternoons at work? If caffeine is the best part of your day, you may need to be careful. While some studies have found that caffeine can help to improve mental acuity and performance, others have found that too much caffeine can have a negative impact on your health, energy levels and your mood.

While a cup or two of coffee each day won’t hurt, any more can be harmful. Studies have shown that high doses of caffeine have been linked to infertility and an increased instance of hip fractures in aging women. You also need to consider that caffeine comes from more than just your coffee. Certain headache medicines, ice tea and chocolate can all contain caffeine.

Here are five signs that you may need to cut it on the caffeine:

  1. You frequently hit a slump in the afternoon. If you can’t make it through the day without stopping for more caffeine, you may be hooked on caffeine.
  2. Your urine is dark yellow or orange. This is a key sign of dehydration. Coffee is a diuretic that can actually lead to dehydration because it increases that amount of urine you release daily, which can cause your body to lose too many fluids.
  3. You can’t sleep. If it takes you longer than a half hour to fall asleep, caffeine may be a problem. It takes caffeine about 45 minutes to one hour to become absorbed by your body. This can easily affect your sleep cycle.
  4. You feel anxious. A racing heart, restlessness, jitters and sweaty palms are classic signs of a caffeine overdose.
  5. You are experiencing heartburn. Too much caffeine can lead to acid reflux.

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Healthy Late-Night Snacks:

by Integrated Fitness on December 16, 2011

If you are dieting or just aiming to eat healthier, you may have heard numerous people tell you that you should not eat after 8 pm if you don’t want you eating to have a negative impact on your waistline. The good news for all of your late night snackers is that this is not true! It’s not so much when you eat but what you eat when t comes to battling the bulge or aiming to eat healthy. There are plenty of healthy midnight snacks that are diet friendly, won’t sabotage your health and will not have a negative effect on your quest to lose weight.
• Try a glass of water. Being thirty can often mimic hunger pangs. Instead of reaching for food, try a glass of water. Wait 10 to 15 minutes to see if your stomach is still tossing and turning. If it’s not, chances are you were just thirsty. If your stomach is still going, opt for a healthy snack

• Have a glass of milk. Milk is low in calories as well as fat. Milk also contains tryptophan, which is an amino acid that can help to get you in a deeper sleep.
• Have a handful of nuts. Nuts are rich in antioxidants and full of fiber, which can help you to feel fuller longer.
• Have some whole grain popcorn for a quick late-night snack. Popcorn is a great source of complex carbohydrates and it is also low in low calories.
• Have some vegetables as a midnight snack. Veggies are packed with vitamins, minerals and nutrients that can help to nourish your body while you snack. They are low in fat and calories.
• Opt for whole grains. Foods that are packed with carbohydrates can help to raise tryptophan, which can help you get back to sleep. It is important to remember that foods like white bread, chips and pasta can cause a spike in blood sugar levels, which can cause you to get a less-than-perfect night’s sleep.

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What is the best thing that we can do for our health?

by Integrated Fitness on December 14, 2011

Here is a pretty insightful video on what you can do to make your health better, live longer, and have a higher quality of life.

Enjoy

The bottom line…. Can you limit your sitting and sleeping to only 23.5 hours per day?

Josh Bobrowsky

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Chair of Death- Mobility Drills

by Integrated Fitness on December 14, 2011

Today Kelly talks about how you can help improve flexibility and your health while sitting in an office chair all day

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10 ways to help energize your workout

by Integrated Fitness on December 13, 2011

10 ways to get more out of your workout


If you are bored with your regular workout routine or just do not seem to be getting the results you want, don’t give up. There are plenty of ways to help energize your workout and inject some excitement into your same old boring workout routine. You no longer have to cringe at the thought of your daily exercise routine.

  1. Be sure to stay hydrated. Drinking water is a great way to help replace the fluids you lost during a strenuous workout. However, it is fine to start experimenting with other hydration options. For instance, green tea may help to boost your energy levels are a workout that left you feeling sluggish and chocolate milk can help your muscles to recover.
  2. Seek out your motivation. If you have a family member or friend who truly inspires you to workout and stay healthy, get in touch with them. A simple conversation over the phone or over lunch may just give you the motivation you need to get going.
  3.  Try something new. Spice up your same old routine with a rather unique exercise class – try pole dancing or salsa dancing.
  4. Say goodbye to traditional crunches and use a fitness ball. Fitness ball workouts can help to done your abdominal muscles while allowing you to work on your balance.
  5. Have a dance party. Get dancing by yourself, with some friends or with your significant other. Dancing can help to build strength and flexibility as well as burn calories and boost your mood without you even realizing it.
  6. Take a trip to the mall. Invest in a little black dress or a bikini. Set yourself a deadline to look great in your new purchase.
  7. Make some changes to your playlist. Music can be very motivating. Make some changes to your playlist to include some of the most motivating tunes you can find.
  8. Read a health, fitness or nutrition blog. This can serve as an inspiration or give you new ideas for workouts or recipes.
  9. Reward yourself for meeting your exercise goals. This can include plans with friends, time to relax, a shopping trip or a trip to the spa.
  10. Get outdoors. Take a hike, play sports, go for a swim or run outdoors. Take advantage of every gorgeous day you can!

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