4s Ranch Personal Trainer interviews Chef Michael at Delicias Restaurant in Rancho Santa Fe

How to Melt Fat on a Hot Date

 

 

You have a fun night planned. Reservations are made at a fun, upscale restaurant. You spent some time agonizing over what to wear, but you finally picked out that perfect dress and hot shoes. (Unless you are a man, then picking your outfit was much easier.)

 

You all arrive at the restaurant, get a great table and are handed the menus. Suddenly, stress floods your mind. You’ve been working hard to lose those last pounds and you know that restaurant food is notorious for sneaking in huge amounts of calories. Your eyes frantically scan the menu, flickering back and forth between the delicious main dishes, desserts, and alcohol….and the salads. Finally, you can’t put off ordering any longer and you either get a meal that looks delicious, but leaves you about to burst and feeling sluggish…or a dry side salad that leaves you much less than satisfied and wondering why you go out to eat at all.

 

If you’ve been there, listen up! You can still go out and enjoy dinner dates while still losing weight, no dry salads involved.  I know my clients and I all love going out, but we also like getting results from our workouts and diet. This is what will allow you to get both!

 

There’s a trick to it, you must learn the foods to avoid, and the foods you should look for.

What makes restaurant food tricky is often the hidden ingredients. Steamed veggies sounds innocent, until you find out they have been steamed and then topped with loads of melted butter. That salad looks healthy as can be, until you realize that the dressing is loaded with unhealthy oils and high fructose corn syrup! The empty carb pasta, desserts, and huge sugary alcoholic drinks are more obvious enemies in a fat loss plan.

 

Foods that you should order when out to eat are going to fall into two basic groups. Protein, and produce. Protein is usually quite easy to find when you go out to eat, but also make sure it has been prepared in a healthy way. Look for meat that has been grilled or broiled, and ideally is grass fed and organic (not always possible, but great when it’s available). Some good options are lean cuts of steak, bison, chicken, fish (especially wild Salmon, high in Omega 3’s), lobster, scallops, pork, and eggs.

 

When it comes to produce, we want to get a lot of vegetables. The more color and variety the better, you want to get deep green, vitamin rich spinach or kale, not iceberg lettuce! Look for produce that is in season. Also try new varieties when you have the chance. Have you ever had parsnips? Celery root? There are loads of healthy veggies to try. Steamed vegetables are just fine too, just make sure they don’t get drowned in butter. If you have the option, a big, huge salad full of colorful chopped veggies and mixed with plenty of filling protein, dressed with a simple mixture of olive oil and lemon juice, with a bit of sea salt and ground pepper on top, is perfect.

 

Of course salads are not your only choice. You could have many things, as long as you focus on eating a healthy lean protein source, and fresh produce. You can always have a bowl of fresh cut fruit for dessert too! Eating this way when you are out to eat will ensure you are getting the highest nutrients and freshest foods, and avoiding hidden sugars.

 

Of course, if you keep the portion sizes small, and are eating healthy in general, you are  able to spoil yourself once in a while. Just try and keep your splurges sensible. You want to have dessert? Fine, but split it with someone. And if you love having a drink or two when you go out, stick with alcohol that has a low calorie count, and don’t drink too much (because you will then be much more relaxed and might eat 10 times worse than you intended!) Wines that are low calorie; white zinfandel, which averages around 80 calories for 4 oz., and chardonnays which are about 90 calories for 4 oz. Wine spritzers are also lower calorie because they have less alcohol. 1 gram of alcohol has 7 calories, so the higher the alcohol content, the higher calorie the drink.

 

 

 

 

 

 

Now you know what to eat and what to avoid at restaurants. Enjoy your nights out and have fun! For more information on living a healthy lifestyle, join me and other female speakers at Delicias restaurant in the coming month for the upcoming series of Women’s Empowerment Luncheons. If you want to contact me, email cierra.avalon@gmail.com or give me a ring at (760) 533-0667.

 

Get Sexy Glutes and Firm Hips & Thighs!

4s Ranch Personal Trainer Cierra shares top tips for sexy glutes and firm hips & thighs!

Look 10 lbs. Thinner in Your Party Dress!

 

 

My weekly health class assignment was to write a report on a controversial health topic. I chose meal frequency (is it necessary to eat every 3 hours for fat loss or not?) ….I referenced my resources and can provide a bibliography if you care to see

Give it a read and tell me what you think! <3 Cierra  

 

 

 

 

 

 

 

By Cierra Vermeulen

11/14/10

Health Class

 Position Paper

 

 

Is it REALLY Necessary to Eat Every Couple Hours for Fat Loss and Muscle Retention?

 

 

If you have read any magazine or book on dieting to lose weight in the past several years, you probably have read statements like this: “You must eat often throughout the day to stoke your metabolic fire”, or “Eat smaller meals more often to control your appetite”, and “Fasting will make your body freak out and go into starvation mode!” ….Commonly the advice given will be to eat about 6 small meals a day ( none over 300 calories! ), and these meals should be evenly spread about 3 hours apart. Why?

            The reasons given are usually that eating so often, in small amounts, will help keep your blood sugar stable, keep you mentally sharp, increase your metabolism, keep you from binging, prevent your body from consuming your muscles for fuel (catabolism), and of course, if you are a breakfast skipper you will without a doubt get fat. An article from Shape magazine about 10 Ways to Increase Your Metabolism urges readers never to skip meals, saying “Eat six small meals a day to avoid blood-sugar spikes and minimize urges to binge. Try to schedule meals at the same time each day. If you feed yourself well throughout the day, you’ll learn to understand when your body truly needs food. You can’t starve yourself and expect to make good choices at the next meal.”  This all sounds perfectly reasonable. Let’s dig a little deeper!

            So first, let’s address the idea that eating often lights up your metabolic fire. When you eat, your metabolic rate does increase for a couple hours. This is because your body actually uses energy, to break down the energy in food. This is the Thermic Effect of Food (TEF). The amount of energy expended is proportionate to the amount of calories and nutrients in a meal. This is important. If you are to take 3 meal plans, one eating 3 meals, one eating 6, and one eating 9, and each of these meal plans has the person eating the same total amount of calories and macronutrients, the bigger meals would have a big boost in metabolic rate that would slow down again closer to the next meal, and the small, 9 times per day meals would have a very weak, but steady boost in metabolic rate, and the 6 times per day plan would fall in the middle. But at the end of the day when all the nutrients have been absorbed by the body, there will be no difference in TEF. The energy expended would be identical for each meal plan. Here is a more mathematical breakdown of how this works from a research review done by Lyle McDonald of bodyrecomposition.com: “While TEF differs for the different nutrients, on average it constitutes about 10% of a typical mixed diet (this varies between nutrients and slight differences may be seen with extreme variations in macronutrient intake). So every time you eat, your metabolic rate goes up a little bit due to TEF. Aha! Eat more frequently and metabolic rate goes up more, right? Because you’re stimulating TEF more often. Well, no. Here’s why:

Say we have two people, both eating the same 3000 calories per day from identical macronutrients. One eats 6 meals of 500 calories/meal while the other eats 3 meals of 1000 calories/meal and we’ll assume a TEF of 10%. So the first will have a TEF of 50 calories (10% of 500) 6 times/day. The second will have a TEF of 100 calories (10% of 1000 calories) 3 times/day. Well, 6X50 = 300 calories/day and 3X100 = 300 calories/day. There’s no difference.”

Lyle’s comments were made from his readings of the study “Bellisle F et. al. Meal frequency and energy balance. Br J Nutr. (1997) 77 (Suppl 1):S57-70.”  From the Abstract of this study comes this conclusion: “More importantly, studies using whole-body calorimetry and doubly-labelled water to assess total 24 h energy expenditure find no difference between nibbling and gorging. Finally, with the exception of a single study, there is no evidence that weight loss on hypoenergetic regimens is altered by meal frequency. We conclude that any effects of meal pattern on the regulation of body weight are likely to be mediated through effects on the food intake side of the energy balance equation.”  In simpler terms, they concluded that it’s the number of calories consumed, not the frequency they are eaten in the day, that effects weight loss. How could this myth have become so widespread? Possibly many dieticians simply repeat what they have always heard, or perhaps misunderstand TEF, because though it does technically raise your metabolism, they may have missed the critical part that it raises proportionately to the amount of calories consumed.

            Another possible reason the myth of “eating often raises metabolism” has lasted so long is that researchers have found, by observing the diet patterns of thousands of people, that those who eat more frequently tend to weigh less than those who eat less frequently. However, since these studies were not calorie-controlled and were done on normal people who aren’t paying a lot of attention to what/when/how much they eat, there is a big problem with these studies. Correlation does not equal causation, just because there is a correlation between low meal frequencies and high body weights, does not mean that the low meal frequency is responsible for the high body weights. Likely the people in these studies who eat less frequently are the types who have bad eating patterns, skipping breakfast but having a pastry at the office, skimping on food all day, and then gorging at dinner. This kind of person is unlikely to be very concerned with health and a good diet than people who eat more frequently (regular meal schedule). It also could be that these higher body weight people who eat less are actually eating less because they are skipping meals as a diet strategy. Those who are overweight are more likely to be on a diet. All in all, in the general population, the connection between low meal frequency and high body weight is based on patterns of behavior, not metabolic rate.

            Ok, so now one part of the myth has been covered. Let’s move to the next….You need to eat small meals often to keep your blood sugar steady. That way you don’t get hunger pains, your energy will remain stable all day, and you will be mentally sharp and aware. However, our bodies are amazing and very good at keeping the important things in line. Think about our past, when the world was more primal. During long periods of fasting, our bodies had to be able to function when getting food was the most critical. Our bodies know that maintaining blood sugar is super important and have ways of keeping it in a healthy range even when in extreme conditions. Even after fasting for 23 hours, and then running for 90 minutes at 70% of maximum oxygen consumption, our blood glucose levels would remain at a normal concentration level. This is the results found in the study “Metabolic responses to exercise after fasting.” (Dohm GL, Beeker RT, Israel RG, Tapscott EB.)

It would take 3 days, or 84 hours of fasting to reach low enough blood sugar levels to affect your mental state, according to Martin Berkhan at Leangains.com, in his analysis of the study “Importance of blood glucose concentration in regulating lipolysis during fasting in humans.” (Klein S, Holland OB, Wolfe RR.)

As far as blood sugar and hunger goes, blood sugar is a short-term mechanism used to regulate hunger, because it is true that when your blood sugar is in a low (er) range, you feel hunger. This is mostly effected by your habitual meal patterns, regulated by the hormone ghrelin, along with other hormones. Your blood sugar follows the meal pattern that you are used to. This explains why people are able to adapt to regular periods of fasting without ill effect. In effect, there is no need to eat often to “maintain” blood sugar levels, since they maintain themselves without much help, and will adapt to whatever meal pattern you choose.

What about that often used argument for why you must eat often…that if you fast or skip a meal your body will panic and go into starvation mode? This one actually may surprise you! Starvation mode was necessary for survival in times of famine, and by no means does skipping a meal cause your body to think there is a famine. Starvation mode was used to allow us to live longer during tough times, so we could find something to eat! In fact, the earliest shown evidence for a lowered metabolic rate was after 60 hours of fasting, when one study showed a -8% reduction in resting metabolic rate. Other studies have not shown a reduction until after 72-96 hours have passed. (Berkhan M., Leangains.com)  Even more surprising is this: in short term fasts of 36-48 hours, studies have shown an increase in metabolic rate of 3.6 to 10%. (Berkhan M, Leangains.com, citing studies by Mansell Pl, et al, and Zauner C, et al.) From a survival perspective, your body is releasing the hormones adrenaline and noradrenaline, both of which quicken our minds and make us more active. This would help people survive in their hunt for food so they could finally eat. But after the 60-96 hour window of time, the body would realize at

this point those hormones do more harm than good and would then switch over into starvation mode to conserve energy. ( Berkhan M., Leangains.com) 

What should one take from all of this information? In my opinion, the point of knowing all this is to realize that “common knowledge” in the fitness and health industry is not always correct, and is often a lot of myths that come from vastly oversimplified scientific studies and concepts. For some people, eating 5 or 6 small meals a day works great for weight loss, and they are ok with all of the prep work and time that must be taken to eat every couple hours. For them, that is great, and they should do what works for them. My goal is to help those people who don’t like to pack coolers full of mini meals, people who don’t feel satisfied by itsy-bitsy servings, instead of feeling satisfied, they feel tantalized, which is not good on a weight loss program. Many people benefit from an “intermittent fasting” style of dieting, which is easy to implement and is often more convenient for those who actually go to work and don’t have time for 6 meals a day. Others may prefer a traditional 3 meal a day approach. There are many ways that can work, and people need to be aware of that and find the approach that works best for them.

 

 

 

 

Break the Candy Addiction!

Break the Addiction Of Halloween Candy!

Halloween is such a fun time of year…the costumes, the parties, the kids out trick-or-treating, and yes, the treats themselves! Candycorn, Caramel Apples, etc…they are all just a part of the celebration and fun that night. But what about the days and weeks after Halloween? Do you find yourself sneaking your sticky fingers into your kids candy loot? Sneaking “just one more butterfinger”…..6 times a day? Refined sugar has been found to have effects on the chemistry in the brain similar to the effects of drugs. Plus it creates a cycle of craving, binging, and even withdrawal! No wonder candy consumption gets so out of control! You know that eating all this sugar is not good for your health OR your fat-loss efforts. You know you are self-sabotaging! What on earth can you do to stop the cravings? Here are a couple tips I find useful:

1. Get it out of the house! ….Take it to work and give it to someone who you do NOT sit close to! Throw it away, do whatever you must but get it out of sight! Out of sight Out of mind is so applicable here. Now this tip may be super easy if your kids are very young and won’t really notice that you stole their “stash”…if you have kids who are older and fiercely protective over their candy, it might not work so great. Fortunately you have other tips at your disposal!

2. Drink lots of water. This keeps your mouth busy, your stomach full, and your digestion speeding along. You want to detox out all the sugar and gunk in your system!

3. Protein at every meal/snack. Hard boiled eggs, Meat (organic, grass fed preferably), cottage cheese, protein powder, greek yogurt, scrambled eggs, etc. This helps you to keep full and keeps your blood sugar levels even so you don’t get uncontrollable cravings. Plus, protein helps you to maintain your muscles so you can keep a high metabolism!

4. Don’t let yourself get too hungry! We all know the feeling of being RAVENOUS and tearing into the kitchen with the intent to eat anything that gets in our grasp. This always leads to bad eating choices and loads of regret. Plus, when you don’t eat all day, you tend to justify it to yourself: “I haven’t eaten all day…a bit of candy won’t hurt!” *Binges*

5. Keep yourself, and your mouth, busy! If you are just snacking because you are bored, go for a walk or call someone. (It is rude to talk on the phone with your mouth full, in case you are wondering. Some people still don’t know this!) If you are just wanting to keep your mouth busy while you do computer work or whatever it is, try going for hot coffee or tea! The warmth fills you up and it is a great distraction from snacking. Just don’t put sugar in your drink! Brushing your teeth, peppermint gum, all of these things are going to keep your mouth occupied without adding the sugar to your body that candy will!

6. If you really are craving something sweet, try substituting something healthy! Frozen grapes and berries are slow to eat and really are very sweet, but won’t make your blood sugar go wild! Apples are delicious on their own, even without caramel! Besides the lower sugar content of fruit, fruit is full of fiber to keep you full.

Try these tips the next time a craving for candy attacks you, and remember, cravings only last a few minutes, but the damage they can do can last a long, long time. Stay tuned for more tips on keeping on the fat-loss path during the Holiday season!

INCREDIBLE beauty and health drink I’d HIGHLY reccomend…

What would you pay for a drink that is…..
* Calorie Free
* Greatly Reduces Hunger
* Increases Energy
* All natural
* No Carbs
* Encourages Clear Thinking
* Lubricate Joints
* Lessen Chance of Kidney Stones
* Prevent Constipation
* Lessen Severity of Cold and Flus
* Increase your Metabolism
* Get Rid of Bloating
* Alleviate Some Headaches
* Keep Skin Healthy

Plus, has NO artificial sweeteners, NO preservatives, No additives….. sounds amazing right?

If you want to get some…here is what to do: —————–WALK TO YOUR KITCHEN AND POUR YOURSELF A GLASS OF WATER!!!!! —————–

The ultimate beauty potion

 

Yes, WATER! Seriously, water is a miracle substance. And most people aren’t getting enough.

Here are their excuses….and solutions!

1. I don’t like the taste of water = First of all, it’s tasteless…if it tastes funny you might consider using a water filter or maybe adding a squeeze of lemon. I’m sure you can adjust though, coffee is certainly popular and it has a much worse taste before you get used to it…

2. I will have to pee ALL the time if I drink more water! = Yes, at first you probably will. But your body will get used to it…most likely it is used to being dehydrated and is going through a bit of an adjustment now that it has the hydration it needs! It will slow down.

3. I don’t want to drink 8 cups of water a day, ugh! = Ok, 8 cups is a general guideline…you can have more or sometimes less depending on many factors. Just remember, eating water rich foods such as cucumbers, watermelon, etc adds to your water intake for the day. Also don’t forget that if you sweat heavily, through heat or exercise, you will probably need more water too.

There is a lot of information on water and what a miraculous substance it is for your body, I will probably do another post to go more in-depth on this soon. But for now, make it a goal to drink more water each and every day. Fill several waterbottles and keep one in your car, one next to your purse, one at your desk, one by your bed, one basically anywhere you go!