Posts Tagged ‘preparation’

Pregnancy and Nutrition

Tuesday, March 2nd, 2010

Starting off your pregnancy in the healthiest you!

Nutrition is very important when it comes to a healthy pregnancy. Here at GH Personal Trainer we help women reach the healthiest possible state of mind and body as they plan for baby! We work with you to establish healthy food and exercise habits. We also work with you through pregnancy and post to help you quickly lose the “baby fat.”

It is vital to know the critical growth times of the baby and what nutrients you need to increase during those times. Talking to a nutritionist is very beneficial for the most effective plan, but there are other ways to check your nutrient intake.

Check your food labels! Or log your food journal into a website like www.babyfit.com this site is much like the dailyplate but is run by www.sparkpeople.com. Babyfit allows you to log your food intake and then evaluates your needs, it tells you where you need to eat more or less, and making sure the baby is getting the right nutrients in the right places. It will even generate a grocery shopping list!

Here are some very important increases that need to be included in your diet:

  • Protein intake needs to be between 75 to 100 grams per day. This affects the growth of the fetal tissue, your breast and uterine tissue and helps to increase your blood supply.
  • Calcium requirement is around 1000 milligrams. Helping regulate fluids and build baby’s bones and tooth buds.
  • Iron is needed to help increase your blood volume and prevent anemia. 27 milligrams is an ideal intake.
  • Folic acid prevents spina bifida and 600-800 micrograms is needed daily to prevent that and other neural tube defects.
  • Vitamin C rich fruits and vegetables promote metabolism, tooth and bone development and recovery. A minimum of 85 milligrams are needed per day.

Ask your pharmacist or doctor for the right prenatal vitamin! Even if you are eating right and varying your food choices it is very important to take the vitamin to ensure everything is absorbed. Remember the baby needs you to gain healthy weight!

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Facts on Fat!

Tuesday, February 23rd, 2010

Trans fat, saturated fat, unsaturated fat, polyunsaturated fat… we’ve all heard about them, but what do they mean and how can we avoid them,  and do we need to?

The four types have different chemical structures and physical properties.  The bad fats, saturated and trans fats, tend to be more solid at room temperature (like a stick of butter), while monounsaturated and polyunsaturated fats tend to be more liquid (like liquid vegetable oil).

Fats can also have different effects on the cholesterol levels in your body.  The bad fats, saturated fats and trans fats raise bad cholesterol (LDL) levels in your blood.  Monounsaturated fats and polyunsaturated fats can lower bad cholesterol levels and are beneficial when consumed in moderation.

Because fats are so energy-dense, consuming high levels of fat – regardless of the type – can lead to taking in too many calories.  That can lead to weight gain or being overweight.  Consuming high levels of saturated or trans fats can also lead to heart disease and stroke.  Health experts generally recommend replacing saturated fats and trans fats with monounsaturated fats and polyunsaturated fats – while still limiting the total amount of fat you consume.

Be watchful of foods labeled “0 trans fat” or cooked with “trans fat-free” oils may contain a lot of saturated fats, which raise your bad cholesterol levels.  “Trans fat-free” foods may also be unhealthy in terms of their general nutrient content.  For example, baked goods tend to be high in added sugars and low in nutrients.

Eating foods with a moderate amount of fat is definitely part of a healthy diet.  Just remember to balance the amount of calories you eat with the amount of calories you burn.  Aim to eat more vegetables, fruits, whole-grain/high-fiber foods, fat-free and low-fat dairy products, lean meats, poultry, and fish (at least twice a week).  Doing so means that your diet will be low in both saturated fats and trans fats. Get healthy fats, from foods like avocados and almonds. The best way to avoid bad fats, stay away from fried foods and processed foods. Stick to CLEAN FOODS!

By avoiding these unhealthy fats, you will have more energy! All it takes is a little planning, and attention paid to what you are putting in your body. Look at the preparation of your foods and if they are higher in fat make sure to have a smaller portion of them!

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Simple ways to find the right size!

Friday, January 22nd, 2010

If you are truly determined to change your eating habits it is highly recommended to prepare all meals yourself. Cutting back on eating out is the best way for you to lose weight. Making your own portion sizes and preparing your own meals make a dramatic difference to your health.  

Some people have a difficult time determining portion sizes. If you do enjoy visiting a restaurant or attend a lot of business dinners, keep it in moderation and choose the best options. Outrageous portion sizes served at restaurants are to blame for the misconception. People want to feel as if they are getting their moneys worth, there is no question where this confusion is coming from.

Our portion sizes have nearly doubled in size and physical activity is on a scary decline. There is no reason a 16 oz steak should be on a menu, but that’s not all it comes with. People like their steak, potatoes, and a vegetable.  Preparation is also important! You may have your grilled steak but what’s on it? Steak rub filled with sodium and butter? Or a nice chimichurri made with all organic vegetables? Hopefully you choose the latter.

What did you choose as a side? People think they are making a better decision choosing the baked potato over the mashed, which if cooked at home may be the better decision, the best option, the sweet potato or brown rice with limited or no topping this will provide the most nutrients and be the most satisfying. And the vegetable? Make mine the steamed vegetables. Not the stir fry, sautéed or creamed.  If you choose the chimichurri you may not even need a vegetable.

Now let’s go back to the steak, did you know that correct portion is just the size of a deck of cards or the size of your palm? I also am willing to bet that your steak is not lean cut. And that potato, should be the size of your computer mouse. Those vegetables should be the size of your fist. Here is a list from WebMD Medical Reference provided in collaboration with the Cleveland Clinic, they have made portion sizing as easy as looking at your hand.

  • Vegetables or fruit is about the size of your fist.
  • Pasta is about the size of one scoop of ice cream.
  • Meat, fish, or poultry is the size of a deck of cards or the size of your palm (minus the fingers).
  • Snacks such as pretzels and chips is about the size of a cupped handful.
  • Apple is the size of a baseball.
  • Potato is the size of a computer mouse.
  • Bagel is the size of a hockey puck.
  • Pancake is the size of a compact disc.
  • Steamed rice is the size of a cupcake wrapper.
  • Cheese is the size of a pair of dice or the size of your whole thumb (from the tip to the base).

To get in the habit of correct portion sizes, pull out the measuring cups. Just for one week, measure everything. Pour it into the bowl as you would normally then measure. See how far off you are from the serving size listed on the package. Now consume the correct amount.  Doing this will not only make you aware of serving sizes but how much you are overeating and will make it easier to make smarter decisions later.  Changing your eating habits can be easy by making those small choices and taking the time for one week to measure out the correct portion, later you will be able to “eyeball” the correct amount.

Look at this as a challenge. Good luck on your journey! Happy eating!

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Posted in Goal Setting, Nutrition | 1 Comment »

Changes that make a BIG difference

Wednesday, January 13th, 2010

Changing your diet by making healthier choices will help you to live longer. Greg, owner of GH Personal Training in Chicago, agrees that by giving your body the fuel and nutrients it needs you will live a longer, healthier life. When you feed your body what it needs and what it was made to consume, your mind and body can focus on the other things it was made to do! Here are some simple guidelines to help you get started:

  1. Sticking to good, clean food will make a huge difference in how you feel! You will fall in love with how you feel and making healthier decisions will become easier and easier. Before you eat, think about how long the type of food you are about to consume has been around. For a great clean eating plan, try sticking to foods that have been around for 100 years. This is an easy way to distinguish between processed and unprocessed foods.
  2. Look at the preparation of the foods you love. Going for steamed vegetables instead of stir fried is a great example of the difference preparation can make. If a recipe calls for sour cream, mayo, or heavy cream use non fat Greek yogurt instead. Choices like these will keep you going in the right direction.
  3. The most important factor to my personal success has been to plan ahead. Thinking about the consequences of poor decisions and the benefit of great ones helped me to survive the holidays without weight gain, even though I knew that my favorite fudge would be at the annual holiday party. I kept thinking of how the sugar from the fudge would give me a short sense of euphoria, but I would feel terrible later. Because I prepared myself mentally to face this challenge, I was able to resist. Instead, I brought some fresh berries and enjoyed those while my family members all indulged and joked about my choice. And guess what? 20 minutes after their dinner and fudge, they went into food coma, while I was energetic and ready for the card games. I was more alert and able to think about the game instead of how full I was from overeating! I could focus on my friends and family without guilt about holiday bingeing.
  4. Training your taste buds may be a new concept for you, but it works great. Deliberately conditioning your taste buds and trying new healthier foods is just like training your muscles to a new exercise. It takes time. Think of it as a challenge and an adventure. Gradual changes will ensure a stronger more capable change and will help to avoid YO-YO dieting. Remember your goal is a healthier lifestyle. Adapting your taste buds to like broccoli instead of chips is hard, but if you stay attuned with your body and reflecting on how you will feel after making the healthier will help reinforce your healthier actions.

As I am making changes to my diet, I have noticed that I now have adapted to the new flavors of clean food and can actually taste and feel the difference between processed food with preservatives and actual fresh food. I am now finding it easier to turn down my old favorites and taking on some new favorites. I cannot believe how much I enjoy eating egg whites! I love how clean they taste and how good I feel after I eat them.

You will reach this point. You will have slip-ups that cause you to feel guilt and remorse. Rather than let these feelings turn into a self-defeating attitude, use them as motivation to reach your goals. The feelings of accomplishment you get when reaching a goal are related to how difficult the journey was. Challenges make success that much sweeter!

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