Fitness 101: The ABC's and 123's of Fitness - Part 2

In our last Fitness 101 class we reviewed the activity ABC’s of Fitness. We will now look at the 123’s of Fitness: eating. The best workout cannot erase bad eating. Plain and simple, to be in your best shape you must develop better eating habits. There is no magic pill that will control your eating. You and only you control what you put into your mouth whether good or bad. Acknowledging and taking full responsibility is one of the most important steps you can make toward improving your overall health and most importantly your quality of life. High blood pressure, type 2 Diabetes and some forms of heart disease are disorders which can be controlled and sometimes even reversed with proper eating. Diets simply do not work. At best diets are a temporary bandage. Diets that greatly reduce calorie intake, restrict consumption of certain food groups or consist of “specially” prepared food by the dietmaker, all must end at some point. Once “off” the diet you are left in the real world, with a real problem. You lack skills for dealing with real food.  What follows are the 123’s; practical tips for dealing with real food in the real world.

1. Eat 5-6 meals spaced throughout the day. Eat your breakfast, have a snack, eat your lunch, have a snack, eat your dinner. Breakfast and lunch should be the larger meals of the day, not dinner. Plan for and pack healthy snacks ahead of time, so you are not stuck purchasing fast food or vending machine foods.

2. Avoid overeating. You should feel satisfied, not stuffed, at the end of a meal. Snacks are a “little something” to keep your metabolism fired up, not a meal. Portion control is essential to weight loss and maintenance. Desensitized by super sizing, grand slam meal deals and “all you can eat specials” recognizing healthy proportions has become a lost art. Regain this skill by simply eating slower. Take time to enjoy the flavor of food. This will allow the brain time enough to process the satiety signal your stomach is sending. When dining out eat half, box the rest.

3. Quality is as important as quantity. Eat fresh and whole foods when ever possible. Avoid processed, canned and packaged foods. Try to eat a vegetable and fruit at every meal. And include a wide variety of colors when eating fruits and vegetables. Choose whole grain bread, pasta and brown rice rather than the traditional white products. Whole grain starches, carbs contain the minerals and other nutrients your body needs and essential fiber which will help you feel full.

Remember your ABC’s and 123’s and you will be well on your way to your best shape ever!

Party In PinkTM  Movin’ to End Breast Cancer. Join the Zumba® Party for a GREAT cause, Friday, October  19, 2012, 6:00 – 7:00pm Pla-Mor Roller Rink, 22466 Shore Center Drive Euclid, OH 44123. Help raise funds for Susan G. Komen for the Cure®. FREE admission for Survivors! General Admissions $10 or Pink Carpet Admission $20 includes event T-Shirt and goodie bag. 100% of the proceeds benefit Susan G. Komen for the Cure®. Gear up for the cause with Party In PinkTM Zumba® apparel and accessories. 30% of your purchase goes to Susan G. Komen for the Cure® Shop online at: www.zumba.com from now until October 31, 2012, Save 10% when you use my affiliate code: yofitness.

Yolanda Albergottie is a Personal Trainer, Fitness Instructor, Healthy Lifestyle Coach and Motivational Speaker, providing services to the Greater Cleveland Area.

Yolanda Albergottie

Fitness is my passion. You being in your best shape ever fuels my passion. I am a Personal Trainer, Fitness Instructor, Healthy Lifestyle Coach and Motivational Speaker, providing services to the Greater Cleveland Area.

Read More on Health
Volume 3, Issue 10, Posted 4:07 PM, 10.05.2012