Hide

Error message here!

Lost your password? Please enter your email address. You will receive a link to create a new password.

Error message here!

Back to log-in

Close
lightbulb thought

Don’t Practice Positive Thinking… Practice POWER THINKING

In his book, Secrets of the Millionaire Mind, T. Harv Eker talks about positive thinking vs. power thinking.

Positive thinking is our default when we want to improve an area of our lives. We journal, recite affirmations, and work to build our positive thoughts. What Eker points out is that positive thinking implies that we accept our own thoughts as truth.

Instead, he suggests focusing on power thinking, which is an extension of positive thinking in that you are working to build your belief, but instead, you acknowledge that things only have meaning because we give them meaning.

You can attach a particular meaning to anything but that doesn’t mean it’s real.

For example, just because you’ve fallen off the wagon in your fitness and nutrition dozens of times doesn’t mean that you’re incapable of success.

Secondly, just because you’ve missed a few workouts last week doesn’t mean that your entire plan to lose weight has been destroyed.

But that’s the meaning most people give it right? In other words, we tend to be ultra hard on ourselves which ends up being sabotaging.

I bring this concept up in the hopes that the next time a situation arises where you feel “less than” or defeated that you stop and ask yourself “what meaning am I giving to this situation?”

By understanding this, you then have the power to change the meaning you assign for the better and propel yourself to new levels of commitment and success.

In conclusion, don’t practice positive thinking. Practice POWER THINKING!


Originally printed on Move Well Fitness blog. Reprinted with permission.

Maurice D. Williams is a personal trainer and owner of Move Well Fitness in Bethesda, MD. With almost two decades in the industry, he’s worked with a wide range of clients, including those with health challenges like diabetes, osteoporosis, multiple sclerosis, hypertension, coronary artery disease, lower back pain, pulmonary issues, and pregnancy. Maurice is also a fitness educator with Move Well Fit Academy and NASM.  

tape-fork-diet-health-53416

Weight Loss Myths

Like Cicero coining the phrase “Ipse dixit” (“He, himself, said it”) in reference to the mathematician Pythagoras, we tend to appeal to the pronouncements of the master (in our society, celebrities and the media) rather than to reason or evidence. After all, if Jillian Michaels from TV’s The Biggest Loser or any other celebrity trainer says it’s so, it must be so, right? This has led to the proliferation of many myths in the weight-loss and fitness industry. Why do we think or claim we know things that we actually do not know? There are so many passionate people in the weight-loss and fitness industry, which is great, but oftentimes that passion gets in the way of science. And that can be dangerous. Do you know your weight-loss facts from fiction?

Myth: You have to exercise in your fat-burning zone to burn fat and lose weight.

People often assume that low-intensity exercise is best for burning fat. Cardio equipment manufacturers contribute to this assumption by posting a “fat-burning” workout option on their front panels, which influences people to choose that option because, after all, people want to burn fat. During exercise at a very low intensity, such as walking, fat does account for most of the energy you use. At a moderate intensity, such as running at 80 percent of your maximum heart rate, fat accounts for only about half of the energy you use. While you use both fat and carbohydrate for energy during exercise, these two fuels provide that energy on a sliding scale—as you increase your intensity, the contribution from fat decreases while the contribution from carbohydrate increases. While you use only a minimal amount of fat at higher intensities, the number of calories you use per minute and the total number of calories you expend are much greater than when you exercise at a lower intensity, so the amount of fat you use is also greater. Research has shown that the highest rate of fat use occurs when you exercise at a hard aerobic intensity (Achten et al. 2002; Astorino, 2000; Knechtle et al. 2004). What matters is the rate of energy expenditure rather than simply the percentage of energy expenditure derived from fat. Since you use only carbohydrate when you exercise at a high intensity, does that mean that if you run fast, you won’t get rid of that flabby belly? Of course not.

Despite what most people think, you don’t have to use fat when you exercise to lose fat from your waistline. The little amount of fat that you use in combination with carbohydrate during moderate-intensity exercise is in the form of intramuscular triglycerides—tiny droplets of fat within your muscles. Adipose fat (the fat on your waistline and thighs) is burned during the hours before and after your workouts while you’re sitting at your desk. For fat and weight loss, what matters most is the difference between the number of calories you expend and the number of calories you consume. So don’t worry about exercising in your fat-burning zone, because there’s no such thing.

Myth: Working out first thing in the morning on an empty stomach burns more fat. 

Muscles will indeed use more fat if you exercise when your blood glucose is low, as it can be first thing in the morning after an overnight fast. But burning more fat during your workout doesn’t necessarily mean that you will lose more weight. Exercising when fasted before breakfast doesn’t reduce the total number of calories you consume throughout the day, and doesn’t allow you to cheat the laws of caloric balance; at the end of the day, you still have to have a caloric deficit to lose fat.

When you exercise first thing in the morning before breakfast, your muscles don’t just rely on fat immediately. When exercising at a low or moderate intensity, they’ll use some fat, just like they would when you exercise at any other time of the day. But they’ll also use whatever carbohydrate is available from blood glucose and stored glycogen because carbohydrate is the muscles’ preferred fuel. When you run out of glucose, your muscles will then start to rely more heavily on fat. But exercising on an empty stomach with low blood glucose decreases the intensity at which you can exercise, which results in a lower-quality workout and less total calories burned. For weight loss, it really doesn’t matter if the calories you burn when you exercise come from fat or carbohydrate; how many total calories you burn is what matters.

Myth: Resistance training increases resting metabolic rate.

Perhaps the biggest myth in the fitness industry is the issue of resistance training increasing resting metabolic rate by increasing muscle mass, which leads to greater weight loss. Although it is true that resting metabolic rate is influenced by the amount of muscle you have, you would have to add a lot of muscle to significantly impact your resting metabolic rate. It’s not like you can add 10 pounds of muscle (which is very difficult to do unless you train like a bodybuilder for many months) and all of a sudden your resting metabolic rate is double what it was before. There’s about a 10-calorie increase in metabolic rate for every pound of muscle. So, if your resting metabolic rate is 1,500 calories per day, you would need to add 15 pounds of muscle mass to increase it by 10 percent. Resistance training can make you look better because of the effect it has on your muscles, but it won’t really impact your resting metabolic rate much. As you lose weight, your resting metabolic rate actually decreases, even when you maintain muscle mass by resistance training. Exercise can prevent the decline in resting metabolic rate as you lose weight, but it certainly does not increase as you lose weight.

Humans’ resting metabolic rate—the amount of energy you need to stay alive—is pretty stable, having been set by millions of years of evolution. Lifting dumbbells in a gym or doing burpees in the park is not going to change that. Some studies have shown an increase in resting metabolic rate following many weeks or months of exercise, but the magnitude of change is relatively small (about 30 to 142 calories per day) compared to what is needed for weight loss (Dolezal & Potteiger 1998; Poehlman & Danforth 1991). And some of these studies have been done on seniors, who are more likely to show increases in resting metabolic rate due to the attenuating effect of exercise on age-associated losses in muscle mass. It’s much easier to impact muscle mass and thus resting metabolic rate in an older person than in a younger person.

Myth: Intense workouts contribute to weight loss by burning more calories after the workout is over.

Ever since the fitness industry found research showing that people burn calories after they work out while they recover from their workout, a whole new argument was born. Exercise stopped being about the exercise and became about what came after. “Do this workout,” trainers and gurus say, “because you’ll burn four times as many calories for up to 48 hours afterward.”

After some workouts, specifically those that are intense or long, you continue to use oxygen and burn calories because you must recover from the workout, and recovery is an aerobic, oxygen-using process. This increased oxygen consumption following the workout is called the EPOC (Excess Postexercise Oxygen Consumption).

Many studies have documented the EPOC and compared it and its associated post-workout calorie burn between exercise of different intensities and durations (Laforgia et al. 1997; Treuth et al. 1996; Tucker et al. 2016). However, the post-workout calorie burn caused by the EPOC is a highly overexaggerated issue among fitness trainers. The increase in metabolism is transient, perhaps lasting a few hours, depending on how intense the workout was. The unbridled optimism regarding the EPOC in weight loss is generally unfounded. Studies have shown that the EPOC comprises only 6 to 15 percent of the net total oxygen cost of the exercise, and only when the exercise is very intense (Laforgia et al. 2006). Since unfit individuals recover more slowly than fit individuals, the EPOC will be higher in unfit individuals. However, most unfit individuals simply can’t handle the intensity of exercise that is required to induce a high or prolonged EPOC.

The calories you burn when you exercise have a greater effect on your body weight than the calories you burn afterward. It is the workout itself that creates the demand for change.

Myth: Nutrition (diet) is more important than exercise for losing weight and looking good.

I hear a lot in the fitness industry about the importance of clean eating. Indeed, most fitness professionals quote that physical appearance is 80 percent due to nutrition and 20 percent due to your workouts. I don’t know where those numbers come from, but those percentages are unknowable.

If we are to assign a relative importance to each, it’s presumptuous to think that the specific foods we eat are more important to our health, fitness, and cosmetics than are genetics and training. People like to claim that abs are made in the kitchen, but the truth is that muscles are made by training them. I’m pretty sure I didn’t get my sculpted legs and ass from eating kale salads; I got them from running 6 days per week for 33 years.

This is not to say that a person’s diet doesn’t matter. Of course it does. But to place such a large emphasis on diet over exercise misses an important point—cutting calories and eating a more nutritious diet does not make you fitter. Although your nutrition is undoubtedly important, it doesn’t give your muscles a stimulus to adapt. Only exercise can do that and thus give you all of the fitness and health benefits. The sculpted legs of runners and upper bodies of fitness magazine models didn’t get that way just by eating fruits and vegetables.

Truth is, you need both diet and exercise. Diet gets your weight off, especially initially, and exercise keeps it off. To lose weight, you must consume fewer calories each day. To maintain weight, you must exercise on most, if not all, days of the week. Research has shown that body weight and body mass index are directly proportional to the amount of exercise people do (Williams & Satariano 2005; Williams & Thompson 2006).

If we take two people, and one eats perfectly clean with a nutrient-dense diet and no processed foods but doesn’t exercise much, and the other exercises a lot but has a mediocre diet with the occasional Twinkie or chocolate chip cookie, who is going to look better and be fitter? I hope you said the latter. Truth is, exercise and genetics exert a greater influence on how you look (and on your physical performance) than your diet does.

 


Jason Karp is the creator of the REVO2LUTION RUNNING certification, 2011 IDEA Personal Trainer of the Year, and recipient of the 2014 President’s Council on Fitness, Sports & Nutrition Community Leadership Award. A PhD in exercise physiology, he has more than 200 publications, mentors fitness professionals, and speaks around the world. His sixth book, “The Inner Runner”, is available in bookstores and Amazon. Visit his website, Run-Fit.com

Article reprinted with permission from Jason Karp. Originally published on Personal Training on the Net (PTontheNet.com). 

 

References

Achten, J., Gleeson, M., and Jeukendrup, A.E. 2002. Determination of the exercise intensity that elicits maximal fat oxidation. Medicine and Science in Sports and Exercise. 34(1), 92-97.

Astorino, T.A. 2000. Is the ventilatory threshold coincident with maximal fat oxidation during submaximal exercise in women? Journal of Sports Medicine and Physical Fitness. 40(3), 209-216.

Dolezal, B.A. and Potteiger, J.A. 1998. Concurrent resistance and endurance training influence basal metabolic rate in nondieting individuals. Journal of Applied Physiology. 85(2), 695-700.

Knechtle, B., Müller, G., Willmann, F., Kotteck, K., Eser, P., and Knecht, H. 2004. Fat oxidation in men and women endurance athletes in running and cycling. International Journal of Sports Medicine. 25(1), 38-44.

Laforgia, J., Withers, R.T., Shipp, N.J., and Gore, C.J. 1997. Comparison of energy expenditure elevations after submaximal and supramaximal running. Journal of Applied Physiology. 82(2), 661-666.

LaForgia, J., Withers, R.T., and Gore, C.J. 2006. Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. Journal of Sports Sciences. 24(12), 1247-1264.

Poehlman, E.T. and Danforth, E. 1991. Endurance training increases metabolic rate and norepinephrine appearance rate in older individuals. American Journal of Physiology Endocrinology and Metabolism. 261: E233-E239.

Treuth, M.S., Hunter, G.R., and Williams, M. 1996. Effects of exercise intensity on 24-h energy expenditure and substrate oxidation. Medicine and Science in Sports and Exercise. 28(9), 1138-1143.

Tucker W.J., Angadi, S.S., and Gaesser, G.A. 2016. Excess postexercise oxygen consumption after high-intensity and sprint interval exercise, and continuous steady-state exercise. Journal of Strength and Conditioning Research. 30(11), 3090-3097.

Williams, P.T. and Satariano, W.A. 2005. Relationships of age and weekly running distance to BMI and circumferences in 41,582 physically active women. Obesity Research. 13(8), 1370-1380.

Williams, P.T. and Thompson, P.D. 2006. Dose-dependent effects of training and detraining on weight in 6406 runners during 7.4 years. Obesity. 14(11), 1975-1984.

Jerk Spiced Turkey Burger

The Naturopathic Chef: Jerk Spiced Turkey Burgers with Peach Salsa

Dry rubs are my “thing!” I love the deep flavor and crispy crust that dried herbs and spices impart. Dry rubs are any combination of dried herbs, spices, sugar, and salt that you like. Jerk celebrates the flavors of the Carribean and is generally very spicy, with the use of the native Carribean chili, the scotch bonnet. I used cayenne and a mild chili powder blend here, but if you can find dried scotch bonnet, you’ll truely transport your guests to Jamaica. Hang on to your extra rub, chef’s! This recipe makes enough for two to three recipes.

Dry Rub

  • 3 tsp dark brown sugar or coconut palm sugar
  • 2 tsps each, allspice, thyme, ground ginger, granulated garlic,
  • 1 1/2 tsps each, chili powder blend (or Scotch Bonnet), salt
  • 1 tsp each, cinnamon, paprika, black pepper, cayenne
  • 1/2 tsp ground cloves

Measure everything into a small mixing bowl, or jar. Mix all dry herbs and spices together using a whisk, or put a lid on your jar and shake it! (a little Zumba music, please!) Be sure to label and date the jar.

Turkey Burgers

  • 1 1/4 lb ground Turkey
  • 2 Tbls Tomato paste
  • 1 1/2 Tbls Jerk rub
  • extra Jerk rub to season burgers while cooking

Mix all ingredients together. Please don’t over-handle the meat, this makes a tough burger. Form four patties. Put a dimple in the center of each pattie. Sprinkle with a little extra rub on both sides, and grill over medium-high heat, four minutes each side. Rest 3-5 minutes before service.

Tasty tip: Turkey Burgers have a reputation for being dry. This is due to the leanness of the meat, naturally. Slice Oranges into 1/4” slices. Make a “bed” for your burgers, and grill on the moist fruit slices. Finish directly on the grill to create that irresistible Jerk rub crust.

Peach Salsa

This bright fruit salsa will compliment many of your family favorites. Serving fruit with meat is an age old practice, as the enzymes in the fruit help break down animal proteins. The classic pork with pineapple is a great example of this principle. I like the cool peach flavor, against the very spicy jerk seasoning. The hot off the grill spicy turkey burger served on tender butter lettuce, and topped with the cool peach salsa…now that’s a summer burger!

  • 3 Peaches, peeled, and small dice
  • 1/2 Red Bell Pepper, small dice
  • 1 small Jalepeno, seeded and minced
  • 3 Tbls Purple Onion, minced
  • 2 Tbls Cilantro, remove stems, chop fine
  • Juice of 1 Lime
  • 2 tsps Honey
  • 1/2 tsp Salt

Gently toss all prepped ingredients, and chill until service.

Turkey Burger Phyto Facts

Turkey is packed with minerals, especially Selenium and Zinc. As we’ve talked about before, Selenium is at the top of the cancer-fighting list. It is also considered a longevity nutrient, as it slows the aging clock. Zinc acts as a catalyst in our bodies: every time we eat foods high in Zinc, our bodies produce a very powerful antioxidant called Super Oxide Dismutase. This is why Zinc has a reputation for building immune system response. It’s really the S.O.D. we create, after ingesting Zinc.

Skinless Turkey is one of the best ways to prevent pancreatic cancer, providing the Turkey has been raised organically, and is pasture fed. This amazing protein source helps us burn body fat, and induces deeper sleep.

Turkey also has a very favorable ratio of Omega-6 to Omega-3. We always want higher Omega-3; Omega-6 is healthy, but too much, and it can cause malignant tumor growth.

All of the spices and herbs used contain medicine too. After all, the medicines we’re familiar with every day came from herbs. Cinnamon and Allspice are Mother Nature’s antibiotics, they stabilize blood sugar, and lower blood pressure. Chilis open the arteries and are anti-inflammatory. Thyme brings a woman’s menses down, and eases hormonal discomforts. Black pepper cleanses the liver. As you can see, all of nature’s gifts have health benefits when used properly.

Another nutrient is in the tomato paste. This is one of the most concentrated forms of Lycopene because tomato paste is cooked down to such a strong concentration. Two tablespoons of organic tomato paste per day is a great preventative measure against prostate cancer. Please be mindful of the acid. We don’t want to create an imbalance in our digestive tract.

Peach Salsa Phyto Facts

Yellow peaches contain Beta-Carotene which the body uses to make vitamin A. This kind of vitamin A is skin repair, reduction in sun damage, cancer prevention, and an immune booster. The honey is nature’s moisture magnet: these two together are some of the best skincare we can eat! The bell pepper also contains those valuable carotenoids, high in vitamin A and C, they help us repair tissue damage, and move fresh oxygen out to the cells efficiently.  Cilantro contains Apiginin, this offers protection against Ovarian cancer, as well as being high in Chlorophyll. The green in plants refreshes the bodily systems, repairs damaged cells, and assists in the carrying of oxygen. This is effective Delicious Medicine to eat, if you felt a summer cold coming on.


Affectionately referred to as The Walking Encyclopedia of Human Wellness, Fitness Coach, Strength Competitor and Powerlifting pioneer, Tina “The Medicine Chef” Martini is an internationally recognized Naturopathic Chef and star of the cooking show, Tina’s Ageless Kitchen. Tina’s cooking and lifestyle show has reached millions of food and fitness lovers all over the globe. Over the last 30 years, Tina has assisted celebrities, gold-medal athletes and over-scheduled executives naturally achieve radiant health using The Pyramid of Power: balancing Healthy Nutrition and the healing power of food, with Active Fitness and Body Alignment techniques. Working with those who have late-stage cancer, advanced diabetes, cardiovascular and other illnesses, Tina’s clients are astounded at the ease and speed with which they are able to restore their radiant health. Tina believes that maintaining balance in our diet, physical activity, and in our work and spiritual life is the key to our good health, happiness and overall well being. Visit her website, themedicinechef.com

man with food  rich in protein showing thumbs up

Impact of Protein on Fitness

Excitement on protein has just growing throughout the years. Protein shakes, bars, or high-protein diets are really popular nowadays among fitness and healthy lifestyle lovers.

Protein is an important component of every cell in our body. Along with carbohydrates, protein is a “macronutrient”, of which the body needs vast amounts. Moreover, protein cannot be stored, so our body is in need of this nutrient fairly often. Despite its popularity, it has been revealed that 1 in 3 adults lacks protein nourishment in their regular diet. Studies have also revealed that those with a higher intake of protein were more active and therefore have better metabolic health, including major faculties to lose weight.

Are you still uncertain? Here are 10 science-based reasons from Gym Equipment GB (1) to add more protein to your diet:

Increases Muscle Mass and Strength

Probably one of the most popular reasons, but still an important one. Protein repairs, maintains and grows cells and tissues, including muscles. If you are training or trying to lose weight, it is necessary to keep a higher intake of protein than usual, because it can help you prevent muscle loss and it will increase your strength.

Reduces Cravings and Desire for Late-Night Snacking

Cravings are common and sometimes difficult to control. They usually are more related to a psychological desire than a physical need. It requires strength to overcome the temptation, but the solution may just be to increase the amount of protein in your diet.

One study in overweight men showed that increasing protein to 25% of calories reduced cravings by 60% and the desire for late-night snacking by half.(2)

For female, it seems that a higher intake of protein during breakfast reduces anxiety and desire for snacking throughout the day.

Reduces Appetite and Hunger Levels

Protein is, according to the studies, the most filling macronutrient. It actually helps you feel more full with less food. Ghrelin — the “hunger hormone” that sends signals to your brain to eat — is a clear enemy of those trying to lose weight. Protein is able to help keep it in check. It also boosts the satiety hormone peptide YY that makes you feel full.

Is Good for Your Bones

There is a part of the public that believes that protein, especially animal protein, is bad for your bones because increases the acid load that leads to calcium issues. However, most studies confirm that a major intake of protein, including animal, has abundant benefits for bone health. It helps maintain bone mass as we get older and lowers the risk of fractures and osteoporosis.

This is an important point for women, who after menopause are more vulnerable towards this disease if a low-protein diet comes along sedentarism.

Boosts Metabolism and Increases Fat Burning

Protein filled foods have been proven to naturally boost metabolism and increase the number of calories you burn up to a hundred each day. If accompanied by exercise, protein can be the best ally in your goal of losing weight.

Lowers Your Blood Pressure

High blood pressure is a cause for heart attacks, strokes, and kidney diseases. However, several studies have shown that by increasing your intake of protein you can also lower your blood pressure. Another demonstrate improvement includes risk factors for heart disease, such as cholesterol and triglycerides.

Helps Maintain Weight Loss

As we mentioned above, a rich-protein diet can boost metabolism and reduce cravings. This is indubitably convenient for those seeking to not just lose weight, but to maintain it in a long term basis. A 12-month study of 130 overweight people on a calorie restricted diet, showed that the group on a high-protein diet lost 53% more fat than a normal-protein group eating the same amount of calories.

Losing weight and becoming healthier is just the first step. Maintaining a new habit can be the biggest challenge for most people. A moderate increase in the intake of protein can help with weight maintenance.

Does Not Harm Healthy Kidneys

There are concerns about the potential harm that a high-protein diet can have on organs, especially kidney diseases. Several studies have investigated this and discovered that high-protein diets have no adverse effects on people who are free of kidney disease. It can be beneficial for people with a previous medical record to limit their intake.

Those with a healthy kidney have nothing to worry about when opting for an increment of protein in their diets.

Helps Your Body Repair Itself After Injury

Protein is the concrete of your body, maintaining the body’s tissues and organs and repairing them. Numerous studies have shown that eating more protein after an injury can help speed up the recovery.

Helps You Stay Fit as You Age

As we get older, our muscles tend to weaken, and eating protein has been shown to be one of the best ways to prevent this. Fragility, bone fractures and muscle deterioration are just some of the consequences of aging, but it can be prevented by increasing our protein intake and more importantly, keeping an active lifestyle.

At this point, you may be asking yourself, “Do I need more protein? How much is too much?” Most people already eat enough to prevent deficiency, which is around 15% of the total calories we take. However, by eating up to 30%, it can help improve metabolism, especially if training or working on weigh tloss. You should always keep an active lifestyle alongside the protein intake, and consult a professional in case of doubt. Benefits of proteins have been vastly demonstrated and is an easy way to boost your health and start building strong nutritious habits.


Lisa Sickels is a Content Writer and Developer at proteinbee.co.uk. She has been in this industry for 5+ years and specializes in writing educative content on protein, health, gym, etc. She loves to read trending news to keep her updated!

References

(1) https://www.gymequipmentgb.co.uk/

(2) https://www.proteinbee.co.uk/10-reasons-to-eat-more-protein/

towel, dumbbells, apples and water bottle isolated on white

Call To Action: May is Global Employee Health and Fitness Month

What is Global Employee Health & Fitness Month?

Global Employee Health and Fitness Month (GEHFM) is an international and national observance of health and fitness in the workplace, created by 501c3 non-profit organization, the National Association for Health and Fitness. The goal of GEHFM is to promote the benefits of a healthy lifestyle to employers and their employees through worksite health promotion activities and environments.

Formerly titled National Employee Health and Fitness Day, GEHFM has been extended to a month-long initiative in an effort to generate sustainability for a healthy lifestyle and initiate healthy activities on an ongoing global basis with a reach into South America, Europe and Asia.

Employers everywhere are invited to participate. The website and toolkit are available to participants, healthandfitnessmonth.org

Employers will challenge their employees to create Healthy Moments, form Healthy Groups and develop a Culminating Project. Participants will be able to log these activities on the website through the month, allowing employer and employees to track, share and promote their individual and group activities. GEHFM is structured very simply for ease of use and primarily targeted on companies with 500 employees or less.

Healthy Moments are occasions of healthy eating, physical activity or personal/environmental health. (e.g., cooking a healthy meal or scheduling a dental/doctor visit.)

Healthy Groups are formed to create a sustainable activity continuing even beyond the month. (e.g., healthy lunch groups; company sports team; walking club.)

Culminating Project is an event that promotes health throughout the whole company or community. (e.g., planting a community garden; company/family fitness event.)

When is GEHFM and how it works?

GEHFM is held during the month of May every year (traditionally physical activity month). Health Moments occur daily, even multiple times a day and are created by individuals and groups. Healthy Groups implement activities to be performed several times throughout the month. Finally, the Culminating Project is developed during GEHFM and is executed at the end of May.

Why should employers/employees participate?  

GEHFM is a great way to kickoff wellness and fitness programs and bring excitement and can complement existing programs. Workforce wellness programs have been shown to benefit the employer through enhanced employee productivity; reduced health care costs; reduced employee absenteeism and decreased rates of illness and injury. These programs benefit employees by lowering stress levels, increasing well-being, self-image and self-esteem, improving physical fitness, increasing stamina, increasing job satisfaction and controlling BMI and blood pressure.

Benefits of GEHFM

  • Free, innovative and proven tool kit provided to help guide activities and events
  • Promotional items advertising GEHFM available for purchase by participants
  • Ability to log and track moments, groups and projects
  • Option to implement friendly competitions and challenges to build teamwork
  • Simple and adaptable to any wellness and fitness program
  • Creates sustainable healthy programs, environments and policies

About the National Association for Health and Fitness (NAHF)

NAHF was founded in 1979 by the President’s Council on Physical Fitness and Sports and has as its vision that America shares in the social economic, health and environmental benefits that come from living an active lifestyle.  Our mission is to improve the quality of life for all individuals in the United States by promoting physical fitness, sports and healthy lifestyles. We also champion environmental and policy support for active living and encourage and share innovation in the States. NAHF values active living (integrating physical activity into daily lives) community involvement and leadership development for all societal sectors; promoting quality physical education in our schools; developing workforce health promotion programs and active-aging programs. With our focus on the States, NAHF “bridges the gap” between federal and local action and unites researcher and community practitioner.

Global Employee Health and Fitness Month website: healthandfitnessmonth.org


Diane Hart, Owner of Hart to Heart Fitness, is a Nationally Certified Fitness Professional, Personal Trainer, Health Educator and is current President of the National Association for Health and Fitness founded in 1979 by the U.S. President’s Council on Sports and Fitness. She is also Chair and one of the original architects of Global Employee Health and Fitness Month, which strives to make healthy the norm in the workplace.

calories

Weight Management: Carbs, Calories, or Keto?

For most of the past 40 years, dieters have been told to limit dietary fat, believing it leads to obesity and heart disease. Today, dieters hear messages to indulge in a very high-fat (ketogenic) diet and limit the carbohydrate-based foods that fueled their low-fat diet. Confusing, eh? The bottom line is: calories count. You can lose weight by limiting carbs and/or fat. Let’s look at the weight management picture, as we understand it to date. (Nutrition is an evolving science!)

Are carbs fattening?

Foods such as white bread, pasta, rice and potato (“carbs”) have been demonized as being fattening because they have a high glycemic index. That is, they digest quickly and can spike blood glucose when eaten solo in 50-gram carbohydrate (200-calorie) doses. That happens when the average (unfit) American devours a basket of warm dinner rolls. Blood glucose rises quickly; the pancreas secretes insulin to carry glucose out of the blood and into the muscles. Insulin can stimulate hunger, the desire to eat, and the potential to gain weight.

 But how often would you eat rolls without butter? A plate of pasta without sauce and Parmesan cheese? A large potato all by itself — with no butter or protein? Most likely, rarely. Eating “carbs” as part of a meal elicits a lower glycemic response than eating them solo. Protein and fat slow their conversion into blood glucose, thus blunting the glycemic response.

The advice given to the general public to limit high-glycemic foods often results in eating fewer calories (and losing weight). The advice can appropriately help stabilize blood glucose in women with polycystic ovary syndrome (PCOS), and unfit people with obesity, pre-diabetes, and Type II diabetes. But the advice may not pertain to YOU, an athlete. The bodies of athletes eagerly take up blood glucose to fuel exercise and replenish depleted muscle glycogen stores. Too little carb (grain, fruit, vegetable) results in needless muscular fatigue if you train hard day after day.

That said, some very athletic people live in large bodies. They tend to be frustrated they don’t shed fat despite religiously abiding a low calorie diet plus rigorous exercise.  As one triathlete complained “I should be pencil thin by now, for the exercise I do…” What’s going on? The answer might relate to that athlete’s personal insulin response to carbohydrate. Research suggests genetics causes some people to be high insulin secretors. Just as not all couch potatoes secrete excess insulin, not all lean athletes escape Type II diabetes.

What does this mean for you, a weight-conscious athlete? If you struggle to lose weight, you might be a high insulin secretor. Take a look at your family genetics: Do your relatives gain weight easily? Do they have diabetes? If yes, you want to talk with your doctor. You might be better off choosing a low glycemic diet, trading processed carbs for whole grains and combining them with lean protein and healthy fats such as nuts, nut butter, and avocado. And plan to keep exercising, religiously.

Keto or veto?

You have undoubtedly heard people rave about the keto diet. This very rigid high fat, low carb food plan with more than 70% of the calories from fat and less than 5% of the calories from grains, fruits and veggies is touted to reduce weight and risk for heart disease, diabetes, cancer, and Alzheimer’s. Here’s some food for thought on the current keto rage. You can figure out if you want to jump in or think twice.

  • Nutritional ketosis (NK) (as opposed to diabetic ketoacidosis, a life-threatening condition) curbs hunger due to the appetite suppressing effect of ketones. To induce NK, a person needs to restrict carbohydrate to about 20 to 50 grams a day. That means eating only a few berries, some leafy greens, mushrooms, no milk, yogurt or grains. You’d eat lots of avocado, olive oil, nuts, nut butter, and some cheese, bacon, and fatty meats.
  • When carbohydrate is not available for fuel, the body adapts (painfully over several weeks of feeling lousy, hence the term “keto flu”) to burning fat and makes a byproduct called ketones. Infants burn ketones; the adult body needs to relearn how to use them.
  • Due to lack of carbohydrate, keto dieters secrete very little insulin, which contributes to reduced appetite which, when combined with limited food options and consumption of fewer calories, leads to fat loss—and the health benefits associated with weight loss, including reduced risk of diabetes, heart disease, etc.

The questions arise:

  • Would following a ketogenic diet suit your lifestyle? No bananas, beer, or birthday cake. What would you eat on Meatless Monday? Plant proteins like beans come with too many carbs. No hummus, burritos, chili.
  • Would a high intake of saturated fat (bacon, sausage, spare ribs) create cardiovascular issues?
  • Does the low fiber intake have a negative impact on your gut (constipation)?
  • If you happen to love crunchy apples, fruit smoothies, and roasted veggies (to say nothing of a social life) how long could you sustain the keto lifestyle?
  • What would happen when you get out of “Keto Jail”? Would you end up binge-eating carbs? Would that leave you with rebound weight gain, feeling depressed and being worse-off than your pre-keto status?
  • Would changing the nutrient-poor food choices in your current lifestyle be the wiser weight management solution? Meeting with a registered dietitian (RD) could help you make those changes more easily than you may think.

You have to figure out your answer to the keto or veto question. For serious athletes who do intense exercise, take note: It is a lot of work with no proven performance benefits to date.


Nancy Clark, MS, RD CSSD (@nclarkrd) counsels both casual and competitive athletes at her office in Newton, MA (617-795-1875). Her best selling Sports Nutrition Guidebook offers additional fueling information, as does her blog at NancyClarkRD.com and online workshop NutritionSportsExerciseCEUs.com.