Let's all take a quick lesson from our ancestors and see which elements of their diet are tips we can begin to incorporate to lose unwanted body fat and improve our health.
Cavemen only ate what they could kill or find in the wild. I am not suggesting you begin to kill and hunt for your own food (we do have grocery stores now a days, thank goodness) but we still would benefit greatly by following this method in our own 21st century kind of way. If the food on your plate is not something your fellow caveman friend could have hunted, gathered and found himself, chances are you shouldn't be eating that food. For example, a plate of lean hamburger and vegetables, followed by fresh fruit is perfect but add a piece of bread or some pasta and now you have confused your fellow cave friend. These are not foods that existed during those times and are foods we are much healthier without.
Cavemen only drank what they could find. Do you know what people have been able to find for centuries? That's right, good old fashioned H2O. Water is truly the magic potion to weight loss and increased health. Unfortunately a great majority of people are walking around severely dehydrated and suffering from many negative side effects which could all be easily resolved by drinking more water. Hunger, headaches, constipation, and digestive discomfort are just a few of the many symptoms that can easily be resolved by a few cups of water. Make sure to drink half of your body weight in ounces of water each day.
Cavemen stayed active for a majority of their day. I know this isn't exactly part of their Best Diet but it is an essential and integral part of fat loss and optimized health. Tell your new caveman friend that he has to sit in an office chair all day and then go home and sit on the couch for the rest of the night and he will look at you like you are crazy. Move, move, move. Movement doesn't always mean formal exercise. Take the stairs to your office, walk the parking lot a few extra times, get up and walk around the office a minimum of once per hour, anything to prevent you from sitting all day long.
Did You Know?
20 years ago, the average bagel had a 3-inch diameter and 140 calories. Today, bagels have a 6-inch diameter and 350 calories. It's called "Portion Distortion." Cookies as big as frisbees. Muffins the size of flower pots. Bowls of pasta so deep, your fork can barely find the bottom. One reason people's waistlines have expanded over the past few decades is because food portions have too. People today eat way more than they used to — and way more than they need to. This means that they're constantly taking in more calories than their bodies can burn. Unfortunately, lots of us don't realize that we're eating too much because we've become so used to seeing (and eating!) large portions. Here are a few tips to help with portion control:
Eat your meals on a smaller plate so your meal looks larger. A sandwich on a dinner-size plate looks lost; on an appetizer plate it looks downright hefty.
Avoid taking an entire bag of chips or a container of ice cream to the couch. You're far less likely to overdo it if you serve yourself a portion in the kitchen first.
Try single-serving size foods (like those cute little 8-ounce cans of soda!) to help your body learn what an appropriate portion size is. These days all kinds of snacks and beverages are available in "100-calorie" portions. Of course, the key is to eat just one!
Eat three well-rounded meals (with vegetables, proteins, and carbs) and one or two healthy snacks at regular times throughout the day. Skipping meals or waiting too long between them can make you more likely to overdo it at the next meal.
Add more salads and fruit to your diet, especially at the start of a meal. This can help control hunger and give a sense of fullness while controlling calorie intake.
Try not to rush through your meals. Eat slowly and chew well — giving yourself a chance to feel full before you take more. If you do want seconds, go for more salad or veggies.
Be aware that most restaurant portions are three or four times the right serving size. Try sharing meals with friends, ordering an appetizer as a main dish, or packing up the extra to take home before you begin to eat.
Don't be tempted to go for the giant value meal or the jumbo drink just because they're only a few cents more than the regular size.
These three food items make for a great healthy snack:
Yogurt Parfait: Layer sliced strawberries, whole blueberries and plain or greek yogurt in a wine glass to make a parfait dessert.
Citrus Salad: To enjoy a salad with a tropical flair, combine chopped grapefruit pieces, cooked shrimp and avocadoes and serve on a bed of romaine lettuce.
Ground Flaxseed: To give cooked vegetables a nuttier flavor, sprinkle some ground flaxseeds on top of them. Ground flaxseed can also be added to oatmeal, shakes or cereal!
Fitness Q & A
Q:
Jennifer, Are organic foods really that much better for you than regular food? Is it true that you can lose weight by eating only organic food? I'm very curious especially since my sister and her family recently became organic only food shoppers. Thanks Jen!
A:
Organic foods can be part of a healthy diet. Whether they are much better for you than conventional food is still up for debate. One benefit of organic food is that it is pesticide free, which is definitely better for the environment. It's probably better for you as well, though many people argue that the pesticide residue on foods is too small to cause health problems.
Some studies have found certain organically grown foods have higher nutrient contents, while others suggest that organic food just tastes better. But these differences may not offset the higher prices you will pay for organic food. When it comes down to it, eating organic food is a personal preference.
As far as weight is concerned, eating only organic food will not necessarily help you lose weight. You still need to make good food choices, both in what you eat and how much. Many foods labeled as organic can still be high in sugar, fat, and calories — so a bag of organic potato chips isn't a healthy food.
Whether you go organic or buy conventional, eat a variety of healthy foods, including fruit and vegetables, whole grains, and lean protein, watch portion sizes, and be sure to be active every day.
Hope this helps!
Have a Question? Email it to me at jen@fburgfitness.com and
look for the answer in the upcoming newsletter.
Recipe of the Month
Fast Turkey Chili
The turkey makes this chili lighter and less fatty than beef chili, but it still has plenty of flavor!
Ingredients
1 tbsp. vegetable oil
1 medium onion, chopped
1 medium red bell pepper, cored, seeded, and diced into 1/2-inch pieces
1 medium green bell pepper, cored, seeded, and diced into 1/2-inch pieces
2 celery stalks, thinly sliced
1 lb. ground turkey
4 cloves of garlic, minced
1/4 c. mild chili powder
1 28-oz. can of crushed tomatoes
1 15-oz. can of pinto beans, drained
1 tsp. dried oregano
1 9-oz. box of frozen corn
Cooking Instructions
Heat a large pot over high heat and add the oil, spreading it so that it evenly coats the bottom of the pot.
When the oil is hot, add the onion, red bell pepper, green pepper, celery, and turkey and cook, stirring often, until the turkey has lost its pinkness and is cooked through - about 2 minutes.
Add the garlic and cook 1 minute.
Add the chili powder and cook, stirring continuously, for 1 minute.
Add the tomatoes, beans, oregano, and salt and stir well to combine.
Bring the chili to a boil, and then reduce the heat to low and simmer, partially covered, for 20 minutes, stirring occasionally.
Add the frozen corn, stir to combine, and cook 10 minutes more.
Serve.
Number of Servings: 6 Serving Size: 1 1/4 Cups
Nutritional Analysis (Per Serving):
Calories: 382
Sodium: 531 mg
Fat: 13 g
Protein: 30 g
Calcium: 138 mg
Fredericksburg Fitness Upcoming Events
Spring 2010 Fredericksburg Fitness Challenge!
Fredericksburg Fitness is planning the first annual Fredericksburg Fitness Challenge which will include various events for you to compete with other Fredericksburg Fitness participants. Look for specific event details in the February 2010 Newsletter!
Upcoming Indoor Boot Camps!
Event
Location
Start Date
End Date
Availability & Details
Camp
2A
Now Registering
Price: $270
Brooke Road
South Stafford, VA 22554
Feb 22
Apr 1
3 days per week.
Mon-Wed-Thur
7:00 pm-8:00 pm
Camp
2B
Now Registering
Price: $180
Brooke Road
South Stafford, VA 22554
Feb 22
Apr 1
2 days per week.
You choose Mon-Wed-Thur
7:00 pm-8:00 pm
