Nutrition 101, Part 1 of 3...Fats

   Many people ask what the differences are between the major nutrients, also called "Macro Nutrients." Simply put, there are three Macro Nutrients, and these are most likely familiar to you...they are, Fats, Proteins, and of course, Carbohydrates. So what are the differences? Basically, Fats, also called "Lipids," are oils, and they come in two main flavors, Saturated and Unsaturated. Saturated fats are the 'bad' fats as we all know. So what makes these fats so bad for us? Well, it basically has to do with the chemical structure of the fat molecule and the effects it can have on our cells within our body. Additionally, saturated fats also have been known to aid in the production of LDL (Low Density Lipoprotiein), also known as "bad" cholesterol. These cholsterols are bad because they can contribute to the formation of plaques in our arteries, which can lead to such conditions as CAD (Coronary Artery Disease). Sources of saturated fats include, animal fats, dairy, some nuts, certain fish, and eggs. You can tell a saturated fat from its solid appearance at room temperature. Unsaturated Fats are easy to spot as well. These fats are more 'oily' and tend to be liquid at room temperature. Some good examples include, Olive oil, Safflower, Canola, Borage, and one of the most, unsaturated oils, Flax. These oils aid in production of 'good' cholesterol, also called High-Density Lipoprotein (HDL). HDL cholesterol can help prevent the accumulation of arterial plaques, thus reducing the risk of diseases like CAD.
   Fats can also serve as an appetite 'controller' by making us feel full during a meal, and when consumed correctly, can aid in reducing our body fat levels.

Lose the Scale!

I cannot tell you how many times I have had discussions with my clients about their scales. Here is my issue with those devices: 1) They only measure total mass, not actual body fat percentage; 2) Our body weight can fluctuate as much as five pounds per day, and can even change one or two pounds after a meal; 3) Frequent weighing can lead to obsessive behavior patterns resulting in a strong dependency to weigh ourselves several times per day; 4) Weighing dependency can cause a client to rely on a favorable display from their scale...if the result is perceived as negative, i.e., they have gained weight, it can result in a sort of depression that can last from a few minutes to several days...at least until the next weigh-in.
So what do I advise my clients? "Get rid of the scale!" It's that simple. I also advise my clients to pay closer attention to the signals their bodies are telling them, or how their clothes are fitting. I try to follow one simple rule when it comes to client progress in a program..."How do you feel?" I will ask. If the response is, "I feel great!" or "My clothes seem to be fitting looser," then I know they are progressing, and all of the sudden, the numbers on the scale don't seem all that important anymore.
Be healthy...Be well.

Consistency is Key!

I recently had the pleasure of working with a couple of my closest friends on reaching their fitness goals. To be more specific, each wanted to lose a few pounds...who doesn't, right? Without going through all of the minor details, each was able to reduce their body fat 5-10%, and each lost about 40-60 pounds. They were able to reach their goals through application of a few techniques, ranging from portion control to increased exercise output. Now, this did not happen overnight, of course. It actually took each of them about 6 months! The main point I wish to stress is that both were CONSISTENT in their efforts, from the meals to their excercise.
For instance, many of my clients come to me with fitness issues brought about by neglect in one form or another. What I mean to say is that they were CONSISTENT in NOT doing the things they should in order to maintain their desired level of health and wellness.
So the bottom line is this...Consistent effort (or lack of effort/neglect) will garner consistent results, good or bad. It's up to YOU!