We are one month into the New Year.  Are you still on track with your resolutions? Do you still remember your resolutions? Every year, we all go through the same cycles of setting larger-than-life goals, only to forget about them a couple weeks into the New Year. Have you ever stopped to reflect on the reasons why?

It is easy to start off the year thinking that this year will be different than the last. In actuality, it SHOULD be. You should end the year smarter, stronger, wiser, and healthier, but these are things that take time to achieve. When setting your goals, determine what you will do differently to achieve them, but make sure these actions are realistic. Set a big goal, and then break it down into smaller goals in order to achieve your big goal. Aiming to lose fifty pounds by the end of the year may sound like a large feat, but when you make a goal to lose four pounds a month, it becomes more attainable. Once your goals have been set and written down, create action steps that you will take to achieve your small goals. Be sure to pinpoint what you need to do differently to lose the four pounds. Do you need to exercise more? Do you need to eat out less? Determine what actions need to be changed.

Make sure that the goals you set are challenging, but achievable. Setting a goal to cook five days a week when you normally eat out seven days a week is a big step. Remember, goals can always be changed as you achieve them. First, try committing to cooking 2-3 days a week. Once that has become a habit, you can then increase to cooking five days a week. What we are trying to achieve is a lifestyle change, not a quick fix, and permanent change takes time. Do not try to do it over night. That causes burnouts and setbacks. While it may seem necessary to set extreme goals, think back to all of the outrageous goals you have made in the past. Did you achieve them? If not, I advise you to start smaller, but keep the big picture in mind.

Lastly, write out your goals. Put them in a place that is visible so it will be a constant reminder of what you are working towards. Then, get to work! This year will be different than the last. I challenge you to make it so.

“One half of knowing what you want is knowing what you must give up before you get it.” ~Sidney Howard

Joy Diggs is a certified personal trainer and Registered, Licensed Dietitian for Houstonian Lite Health Club. For more information on fitness programming or weight management and nutritional services, Joy can be contacted at jdiggs@houstonianlite.com

Diabetes is a serious condition characterized by an absolute or relative deficiency of insulin. Insulin’s job is to take the sugar (glucose) from your blood and transport it into your cells. So if insulin is deficient or impaired, the sugar cannot readily enter the bodily tissues. As a result, all that sugar just circulates around in your blood. Over time, high blood glucose levels damage nerves and blood vessels leading to other complications such as heart disease and stroke, the leading causes of death among people with diabetes. In addition, uncontrolled diabetes can eventually lead to vision loss, kidney failure, and amputations.

In Type 1 diabetes, the body simply does not make insulin at all. This form of diabetes usually occurs before the age of 30 and has been referred to juvenile diabetes. The cause of Type 1 diabetes is thought to be an autoimmune (immune system attacks itself) response directed at the cells that make insulin. Of the estimated 23.6 million people with diabetes in America, approximately 5 to 10% have Type 1 diabetes while 85-90% has Type 2 diabetes.

Type 2 diabetics have impaired insulin action. Their insulin may be elevated, reduced, or even normal but still have high blood sugar. What causes Type 2 diabetes still remains unclear. Although a family history of Type 2 diabetes is one of the strongest risk factors for Type 2 diabetes, it only seems to matter in people living a Western lifestyle. The American Diabetes Association (ADA) claims “Americans and Europeans eat too much fat and too little carbohydrate and fiber, and they get too little exercise.

Type 2 diabetes is common in people with these habits.”
In addition to proper nutrition, it is no surprise that increased daily physical activity is known to be of importance in the prevention of Type 2 diabetes. The Diabetes Prevention Program showed that 150 minutes of physical activity a week (30 minutes, five times a week) helped prevent or delay Type 2 diabetes. In this study, people also lost 10 to 20 pounds by making changes in their eating habits. It has been established that aerobic (cardiovascular) endurance training increases insulin action in skeletal muscle, but the effect of resistance training has not been well described until recently. The Journal of Physiology published a study indicating that “resistance training increases skeletal muscle insulin action – in line with the well-known effects of endurance training.” A 23-48% increase in insulin action has been found to occur with light-to-moderate resistance exercise. Thus, resistance training may also be considered in the treatment of insulin resistance. For more information on this study, refer to J Physiol. 2003 September 15; 551(Pg 3): 1049–1058.

Note: Since people with pre-diabetes and diabetes may have a heart or other diabetes-related problem, the American Diabetes Association suggests one get a doctor’s approval before beginning any exercise program. Newsletters and referenced articles provide general information only; they are not meant to replace advice from a physician. For more information on diabetes, go to http://www.diabetes.org

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Overview
Runners are like cars in that they get better mileage from higher-quality fuel. Many runners make the mistake of taking in inadequate nutrients and then suffer from low energy during runs, ultimately bringing them to a painful, cramping halt.
To safely fuel your body for stronger runs, prioritize taking in complex carbs.  These are the fiber dense, grain or starch-based carbohydrates that fuel your muscles to ward off fatigue and perform better. Protein also is just as important for recovery following runs.

Carb Up Before You Run
Elite marathoners are known for eating pasta dinners the night before an event. This is because whole-wheat pasta is a very complex carb, meaning that it breaks down slowly, giving your muscles long-lasting energy. Pre-run pasta meals
usually have a protein source, such as chicken or turkey, and a vegetable source, making spaghetti with meat and tomato sauce a great choice. Try adopting this strategy and you’ll likely see a big change in energy during your runs. Other strong grain choices include quinoa and brown rice. The morning of a run, you can increase the effectiveness of your carb loading by eating a banana. Bananas have some carbs and fiber for energy, and also provide potassium, which helps to keep cramps away.

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Timing Meals For Best Performance

For recreational runners, it is most important to ensure that you are taking in whole grains, fruits, lean proteins and vegetables daily. Maintaining a healthy diet is paramount. For endurance athletes, such as marathon runners, who run
longer distances and train more frequently, the timing of meals is a bigger concern. Carb loading the night before a long run is important, but it is not the only pivotal piece of the athlete’s nutrition program. Athletes should eat their pre-run meal two to four hours before performance because it allows for full digestion of foods so the nutrients can be used for fuel and the body supplies nutrient-enriched blood to the working muscles, rather than to digestion.

Recover With Protein

Following your runs, prioritize protein intake every bit as much as you prioritize rehydration. In the same way that you must replace fluids lost by taking in water, you must also feed your muscles proteins, which aid in the recovery of slightly torn muscle fibers, which need rebuilding. Within 45 minutes of completing exercise, the body processes protein at its fastest rate, which makes a post-run meal a good decision. Lean cuts of white meat poultry, tuna or bison are great choices. Adding a vegetable serving can also help to replace some vitamins needed in recovery.

Other Options

Spaghetti is not the only optimal pre-run meal. There are numerous whole-grain sources, lean protein options and creative ways to incorporate vegetables into your meals. Other examples include blue corn tortilla chips with humus or tacos
served with black beans and brown rice topped with fresh salsa or guacamole.  These snack and meal ideas can be made healthy by avoiding fast-food versions and prioritizing the use of grains in the meal and vegetables in toppings. Find
foods you enjoy that have the necessary nutrients because you’re more likely to eat what you like.

Read more: http://www.livestrong.com/article/523343-good-meals-to-eat-for-energy-before-running/#ixzz1Z4awa1GO

Are you eating enough fiber? That seems to be the big question lately! With so much emphasis on fiber, what’s the big deal?  Fiber is carbohydrate that cannot be digested. It is found in the plants we eat— fruits, vegetables, grains, and legumes. It helps move food through the digestive system easier.  The average American only consumes 15 grams of fiber a day, which is only about half of the daily recommended amount.

Daily Recommended Amount:

Adequate daily fiber consumption has many benefits:

• Regulates bowel movements.  Dietary fiber softens and increases the bulk of your stool. This makes the stool easier to pass, decreasing your chance of constipation.
• Helps maintain bowel integrity and health. A high-fiber diet may lower your risk of developing hemorrhoids and small pouches in your colon (diverticular disease).
• Lowers blood cholesterol levels.  Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering LDL, or “bad,” cholesterol levels. Fiber can also reduce blood pressure and inflammation.
• Helps control blood sugar levels.  Fiber can slow the absorption of sugar, which can help improve blood sugar levels.
• Aids in weight loss.  High-fiber foods generally decrease overeating by keeping you full longer.  High-fiber diets also tend to be lower in calories.

There are many ways to add more fiber to your diet. Start consuming more high fiber foods like whole grains, fresh fruits, vegetables, beans, nuts, seeds, and flaxseed. Fiber supplements may be necessary for some people, but whole foods should be consumed, if possible, for their additional vitamin and mineral content. Gradually add more fiber to your diet to prevent gas, bloating, and cramping. Also make sure to drink plenty of water!

Behind the seemingly safe doors of many office buildings lie dangerous, deceptively innocent items that are taking employees captive. These items are causing expanding waistlines, increasing risk for diseases, and have become so common place that many employees have grown immune to their existence. Have you?

Have you noticed the amount of unhealthy foods that are readily available in your workplace? You probably have the candy bowl or drawer that everyone digs into at least once a day. How about the cupcakes or cookies that someone always makes for the office? Then there’s the office meeting with huge bagels and Danishes that everyone always feels compelled to eat. If you think back on the past month, you can probably pinpoint numerous opportunities for unhealthy eating.  As tempting as they are, these foods can cause you to pack on extra pounds quickly!  Did you know that eating only an extra 100 calories a day can lead to a weight gain of 10lbs in a year? One of those Snicker Minis has about 50 calories… something to think about.

If you find yourself hungry during the day or craving something sweet, come prepared! Packing your own snack is the perfect way to resist temptation. Eat every 3-4 hours to prevent overeating at lunchtime or dinner. Make sure you pack a mixture of carbohydrate and a lean source of protein to keep your body fueled throughout the day and stave off those hunger pangs! Your waistline will thank you!

No Bake Granola Bar
From: food.com

Yield: 30 bars

Ingredients:

• 2 cups quick-cooking rolled oats
• 2 cups Rice Krispies
• 1/2 cup craisins (dried cranberries)
• 1/2 cup shredded coconut
• 3/4 cup almonds, sliced
• 3/4 cup light corn syrup
• 1/4 cup brown sugar
• 3/4 cup peanut butter
• 1 teaspoon vanilla

Directions:

1. Line a 9 x 13 inch sheet pan with parchment paper. Set aside.
2. Mix rolled oats, cereal, craisins, coconut and almonds in a large bowl. Set aside.
3. In a saucepan, mix corn syrup and brown sugar. Bring to a boil while stirring. Add peanut butter and vanilla. Stir just to blend well.
4. Pour over oats and fruit mixture. Stir and mix well. Press mixture firmly onto pan. (I place a piece of wax paper on top while pressing hard.) Let cool and cut into bars. Store in air-tight container. Freezes well, if securely wrapped.
5. Enjoy!

Nutritional Information (per serving)

 Take this short True/False quiz to find out.

 1.  T or F:  If I stop working out, my muscle will turn to fat.

 2.  T or F:  If I build my muscles, I will gain weight.

3.  T or F:  If I lift weights, I will decrease my speed (running, cycling, etc.)

4.  T or F:  Weight training will make females bulky.

5.  T or F:  “Light” Weights and “High” Reps will tone my muscles.

The Answers:

1. FALSE:  Muscle and fat are two different types of tissue.  Physiologically, it is impossible one type of tissue to be converted into another.  If you do not adhere to a healthy diet once you stop training, excess calories will be stored in your fat cells.  As a result, your fat cells become enlarged.   If you are consuming more calories than you are burning, the net result is weight gain.

2. TRUE:  If you build muscle, you can add-on weight.  However, muscle takes up less space than same amount of fat.  Thus, your body will be leaner.  In addition, resistance training will improve your caloric expenditure at rest.  Muscle is more metabolically active than fat.  Therefore, the more lean muscle you gain the better fat burner you will be.   

3.  FALSE:  Absolutely not!  High intensity resistance training stresses the muscles resulting in stronger fibers which, in turn, can improve your speed especially when you need to sprint at the end of a race.  Research has demonstrated strength training minimizes the loss of stride length during intense running bouts.

4.  FALSE:  Since females lack adequate amounts of testosterone, the hormone that promotes muscular growth, there is little chance for females to look bulky.  Without the use of certain drugs or a highly specialized bodybuilding program, females who weight train develop more lean muscle mass.

5.  FALSE:  There is no such thing as muscle tone!  Muscles either atrophy (shrink), hypertrophy (increase in size), or maintain size.  Light weight and high reps result in local muscular endurance (LME) which is repeated contractions against low or moderate resistance in the working muscle.  If you wish to see those muscles, lift some heavier weights, and reduce your body fat percentage. 

Bottom Line:  Many fallacies about working out are created from opinions and personal experiences.  Unless you are reading a peer-reviewed scientific journal, remain skeptical about the stuff you read in magazines, on the web, and even in certain books.  Always look at the author’s credentials.   

Think drinking low fat milk is doing your body good?  Did you know that 2% low fat milk really has 36% of its total calories from fat?
So, let’s back it up to see the mathematical reality:

Determining calorie (kcal) content of a food (2% milk – 1 cup)

Determining % calories (kcal) from CHO, protein and fat in 2% milk

*Total weight of cup of milk = 244 grams
Total weight of fat in cup of milk = 5 grams
Fat weight (gm)/weight of cup of milk (gm)
5/244 = 2%

 Therefore 2% of the weight of the milk is fat, not 2% of the total kcal