Can You Eat Well Eating Out?

Who doesn’t like to dine out? And with so many two working parent families and single working parents, it’s often easier to pile everyone into the car and hit the nearest restaurant for dinner. Not to mention those who live alone find it difficult to cook for only one. Question is – is it really possible to eat well when you eat out?

The answer is yes, if you rule out fast food restaurants – major contributors to weight gain and the growing problem of worldwide obesity, especially among children and teenagers. Eating all the wrong foods can also affect your energy levels, strength and mental and emotional well-being.  There are almost always healthy choices on the menu, so look for them and eating out can add variety and spice to your diet.

One of the biggest offenders? Soda, of course, a sugar-laden beverage that causes weight gain and interferes with the absorption of calcium. The sugar-free stuff is even worse.

So, what can you do to make better choices when you’re eating out?

• Order healthy salads as entrees, with the dressing on the side, so you can dip into instead of pour over.
  
• Order fish and meats that are baked, grilled or broiled, not fried.
  
• Pick fruit for dessert instead of a sugar-rich and fat-filled dessert – or order only one and share with the table!
  
• Avoid selections with mayonnaise, sour cream and butter.
  
• When you order pizza, ask for vegetable toppings instead of processed meats (pepperoni, sausage).
  
• Don’t think you have to “clear your plate” just because it’s in front of you – ask to take the leftovers home for another meal. Or two!
  
• Avoid bread and butter, French fries, onion rings, cream soups, gravies, heavy sauces (Alfredo, hollandaise), bacon and potato chips.
  
• Steer clear of the all-you-can-eat buffets and specials!
  
• Make sure you are not starving when you enter the restaurant. Much the same as food shopping on an empty stomach – you are apt to order everything on the menu!

Dining out should be social and enjoyable. Don’t let bad menu choices ruin what should be a time to relax and unwind with friends and family. Remember, no one likes that feeling of fullness that accompanies an evening of overindulgence …or the inevitable results the next day!

Colic? Try Chiropractic!

Infantile colic is a persistent crying that affects as many as 20% of babies. Infants appear distressed and act as if responding to pain. They probably are in pain, but lacking language, they communicate in the only way they can: crying.

In a landmark project over twenty years ago in Denmark, a group of 316 infants suffering with colic were selected as part of a study. After thorough examinations, each baby received a series of chiropractic adjustments. Naturally, these adjustments were significantly different from the adjustments you are used to receiving.

The results? Mothers reported “no colic” or “colic improved” in 94% of the cases within the first several weeks.

Although the study, funded by the Vilhelm Krause Research Foundation, the Danish Pro-Chiropractic Association, and the European Chiropractic Union did not meet the protocols of the clincial tests that new drugs are subjected to, mothers reported a significant reduction in crying on the very first day of chiropractic care.

If your baby is suffering, why not give us a call?

Weight Loss and Exercise: What Works and What Doesn't?

A lot of people are told they can expect to lose up to 1kg of fat each week with a program of regular aerobic exercise like walking or bike riding.  Some do. But a lot of people will struggle to see anything in the way of meaningful results, even after months of trying.

It's easy to think the problem lies with you and formulate many excuses... My metabolism is slow! I’m getting older and burning calories at a slower rate! It’s genetic!  You stick to the program, and still you don't lose any weight.

What's really going on?

If you're not losing weight, it's probably not your age, your metabolism, or your genetics that are causing the problem. It's simply the fact that conventional aerobic exercise programs are not a particularly effective way to drop the pounds. By aerobic exercise, I mean things like cycling, walking, rowing or jogging, usually done 3-4 times each week for 20-60 minutes in the so-called "fat burning zone." Sure you might get a sweat up, but your heart rate still enables you to talk while exercising.

Despite what we've been told, this type of program has only a minor effect on weight loss. There's been enough research over the last 25 years to convince almost anyone that aerobic exercise alone is not a very effective way to lose weight.  So if you’re looking for a more effective way to drop a size or two..read on!

Why does aerobic exercise deliver such small returns?

The most fundamental aspect of any fat loss program is to create a calorie deficit atmosphere within — to burn more calories than you eat. Unfortunately, you just don't burn that many calories with a typical aerobic exercise program.

One kg of fat contains the equivalent of roughly 7,000 calories. So, assuming your calorie intake remained static and your weight was stable, you'd need to burn an extra 1000 calories per day to drop just one kg of fat over the course of a week.

To lose fat at a decent rate (around two kg’s per week) you'd need to burn 2000 extra calories per day. And the type of workout that burns 1000 calories, in terms of both time and effort, is not a realistic goal for most people.

The bottom line

Although it comes as a surprise to many, the majority of research shows that aerobic exercise in the so-called "fat burning zone" is not a very effective way to lose fat.

That's not to say that cardio is a waste of time. Interval training, or the type of high-intensity cardio  is another story entirely.

But in most cases, 30 to 40 minutes of moderate-intensity cardio three or four times a week isn't going to deliver the results you want. A full-body training program that includes both cardiovascular and resistance exercise, combined with a proper diet, is a far more effective way to drop the pounds.

Benefits of Exercising with a Personal Trainer @ ANC Health

Motivation, Motivation, Motivation
Different things motivate different people.  All good personal trainers specialize in motivation techniques for a wide variety of people. 

At the very least a personal trainer will be standing right next to you encouraging you to get everything perfect for the duration of all your training sessions.

 Large Exercise Selection
You can count on performing a huge variety of exercises when you work with a personal trainer targeted to push you beyond where you could push yourself.  Constantly changing exercises not only keeps your body adapting to new stimuli but it will allow you to have more fun as your workouts will never be boring.

 Dynamic Program Design
Another great benefit of exercising with a personal trainer is your workouts will be dynamic rather than static.  An example of a static workout would be if you ripped out a workout from a page of the latest edition of "Men’s Health" magazine.

The exercises stay the same regardless of how you and your body responds to the workouts.  With a personal trainer, dynamic program design means your workouts are constantly changing, tailored by your trainer, based on the feedback which you provide.

 Goal & Progress Tracking
Your personal trainer will help you set realistic and measurable goals. 

If you are serious about losing weight and changing your lifestyle in 2011 – have a think about taking advantage of the wonderful team we have here at ANC Health.  Realistic weight loss is about changing the way you look at exercise and food. 

Mention this Blog and receive 20% off your first sessions with our Personal Trainers and Nutritionists.