7/15/2008

Never Miss Anyting Important Ever

 

You may not be aware, but only part of what I write ends up in this newsletter. And to that end I have great news. You can get instant notifications of any updates to the Carter Fitness Blog by registering at the link below. A simple email is sent to you each time a new article is added. I know I know, it is hard to belive but try to contain your excitment.

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Joshua Carter, CPT
The Body Transformation Expert
Carter Fitness
http://carterfitness.com
818-337-6175

 

Log of Food

WARNING: First few paragraphs contain adolescent humor and should be skipped by un-funny people as you will not laugh and simply think I am an idiot.

I am a still a kid on the inside. I think stupid things are funny. For instance farts are a riot.  My eldest son recently learned the never-gets-old "pull my finger" gag and I could not be more proud.

I would venture that most men are still this way to a certain degree.  A certain high powered executive I know still giggles like a school boy if you mention the word "duty" in a sentence, and truth be told so do I.  Don't even get me started on the funniest word there is: "Diarrhea"- always hysterical. (Try this, when someone asks you a question, just answer "diarrhea". They might not laugh at first, but you will.)

The above childish mentality is why I still think it is funny when people talk about a "food log". All I can think of is literally a log of food.  It just sounds like something that Hickory Farms gives out samples of during the holidays. And just like Homer Simpson I begin to think "Mmm, food..."

 

homer-anticipation
Josh on the inside

 

Calling it a "food diary" simply leads to the aforementioned world's funniest word, so that wont work either. I think a better and more accurate term is "nutrition journal." But realistically at this point if someone said to me "nutrition journal"  I think I would just say "You mean food log?"

Let's move on...

The reason I bring up the "food log" is a recent study. Kaiser Permanente recruited 1700 participants and tracked their progress as they embarked on a weight loss journey.  This moderate weight loss plan involved both exercise and a healthy diet.

It turns out that the dieters who kept a daily journal (or food log :) ) of every single thing they ate lost TWICE as much weight as those who did not.

Now the fact that loggers lost more weight does not surprise me in the least.  But losing double what the others dieters did is simply astounding.

It comes back to a point I constantly harp on: Accountability. Keeping track of your eating habits keeps you accountable for what you consume. The majority of Americans  vastly underestimate the amount of food they actually consume.  The proof is in the waistline.  When you write it down everything is right there in black and white.  Hidden habits are uncovered, and nutritional missteps come to light.

“It had a very big impact,” one study participant noted. “If I was walking through the kitchen and wanted to grab a cookie or a brownie, I would think twice because I knew I had to write it down.”

I require all Carter Fitness clients keep a food journal. The ones that actually keep track make better progress every time, without fail.  I tell them they can use the PDF I give them, send me an email, write it in a spiral notebook or write it on a napkin with a crayon - it just doesn't matter.  So long as it gets written.  You can download the journal I give my clients HERE.

Keeping track of what you eat is one of the easiest secrets to fat loss success I can think of. If it makes you think twice about what you are consuming than it is worth it.

Call it a nutrition journal, or a food log it just doesn't matter - make it your duty.

Diarrhea.

Joshua Carter, CPT
The Body Transformation Expert
Carter Fitness
http://carterfitness.com
818-337-6175

 

Killer at Large - Movie Trailer

A few years back a movie grabbed America's attention. The movie I am refering to is "Super Size Me":

Super Size Me is an Academy Award-nominated 2004 documentary film, directed by and starring Morgan Spurlock, an American independent filmmaker. It follows a 30-day time period (February 2003) during which Spurlock subsists exclusively on McDonald's fast food and stops exercising regularly. The film documents this lifestyle's drastic effects on Spurlock's physical and psychological well-being and explores the fast food industry's corporate influence, including how it encourages poor nutrition for its own profit. During the filming, Spurlock dined at McDonald's restaurants three times per day, sampling every item on the chain's menu at least once. He consumed an average of 5,000 calories (the equivalent of 9.26 Big Macs) per day during the experiment.

In the experiment he gained 24.5 pounds of fat, and overall health declined so rapidly that doctors begged him to discontinue his experiment. You can actually view an full length educational version of the film for free HERE As shocking and thought provoking as Super Size Me was, I believe there is something even bigger (yes, that's a weak pun) on the horizon: Killer at Large. Here is the trailer.


Clicking above will open a page in your browser -then press play

I haven't seen it yet - but I will the first time it comes to town.  For more information visit: http://www.killeratlarge.com/

Joshua Carter, CPT
The Body Transformation Expert
Carter Fitness
http://carterfitness.com
818-337-6175

 

Don't Let Weight Gain Ruin Your Vacation

A summer trip is easily one of the most anticipated events of the year-the chance to get away from work and to relax with your loved ones is priceless.

With all of the excitement, it's not surprising that most people unknowingly end up gaining a pound each day of their vacation. And if you're going on a cruise then your weight gain may be closer to two pounds each day.

But wait, your summer vacation doesn't have to end in weight gain. Keep the following tips in mind as you embark on your summer adventure and you may come home fitter than when you left.

Tip One: Have a Plan
Vacations are the perfect place to gain weight since it's the last thing on your mind. Your best line of defense is to keep your fitness goals at the forefront of your mind. Before you leave for your trip sit down and set a goal.

A realistic goal is to maintain your current weight or to lose a pound or two. Get the whole family on board and keep each other accountable throughout the trip.

Tip Two: Make Exercise a Must
So often exercise is looked at as a chore, but vacations are the perfect time to really enjoy a good workout. You won't be rushing home from work trying to squeeze in a few minutes at the gym, rather the vacation workout can be a relaxing and enjoyable experience.

Virtually every hotel these days has some type of workout room equipped with cardio machines, dumbbells and a universal machine. If you are taking a cruise then you are in for a real treat – most workout facilities on cruise ships have huge windows that look out onto the ocean.

Vacations are also a great time to take your workout outdoors; take a run on the beach or do sprints, pushups and crunches on a grassy field. If you want more ideas of workouts you can do using just your body weight then give me a call or send me an email.

Tip Three: Maintain your Metabolism
When traveling it is easy to go for hours without a meal-between flights and long drives food sometimes isn't readily available. The problem here it two fold. First your metabolism slows from the long absence of food. Secondly you are more likely to indulge in a high calorie meal when you get around to eating next.

Avoid this yo-yo of starvation and overindulgence by carrying healthy snacks with you and eating something every three hours. A handful of almonds, a piece of fruit or a small protein bar are fantastic options to keep on hand.

Tip Four: Eat Smart
While we all know that eating in is usually healthier than eating out, on the road you simply don't have a choice – all of your vacations meals will be eaten out. So take the time to order with your health conscious mind, and not simply your taste buds. Watch out for extra large portions-don't be afraid to take a doggie bag back to your room (assuming of course that you have a refrigerator).

Another thing to keep in mind is to keep fried food consumption to a minimum. Fried foods contain more fat and calories than other options, they are also likely to give you heartburn and indigestion-two things you don't need spoiling your vacation. Stick with dishes that contain veggies, lean meats and whole grains.

Enjoy your vacation! And when you get back into town call or email me for a fitness and fat loss consultation and I'll show you a step-by-step plan for getting you the body that you deserve – in less time than you think.

Dieting Alone Doesn't Make the Cut

Have you tried losing weight by dieting alone? Frustrating isn't it? Exercise is a vital part of the weight loss formula and is proven to increase your metabolism all day long. Dieting alone could never do that.

Fruit Medley

Craving something sweet? This recipe is the perfect summer dessert. If you don’t have nectarine or pear on hand, be creative and use other fresh fruits. Servings: 2

Here's what you need...

  • 1 white nectarine, chopped
  • 1 pear, chopped
  • 1 Tablespoon chopped pecans
  • 1 Tablespoon chopped dates
  • Dash of cinnamon
  1. Mix the nectarine, pear, pecans, and dates in a medium sized bowl. Sprinkle with cinnamon and mix until well coated.

Nutritional Analysis: One serving equals: 119 calories, 3g fat, 24g carbohydrate, 4.5g fiber, and 1.5g protein

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Joshua Carter

The Body Transformation Expert

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Email: joshua@carterfitness.com
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