Apples – keep em or toss em?

Hi Ariane – I have a question about apples and we actually had a discussion at work about this. I love granny smith apples and i eat 1-2 day at work but then i also know that theyre high in sugar. My job requires me to be at my desk sitting most of the day. I try to get up every 10-15 minutes and just walk around. Should i not be eating apples or fruit at my desk since i sit most of the day?
Two apples a day are fine. I suggest you eat them along with a piece of string cheese, cottage cheese, nuts, or yogurt (some protein), so you are buffering the sugar a bit. Combining fat or protein with carbs will prevent an insulin spike. Fruit is by far better than any processed stuff that comes in a box, so keep those apples handy. They give you lots of fiber and fill you up.

Apples – keep em or toss em?

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Hi Ariane – I have a question about apples and we actually had a discussion at work about this. I love granny smith apples and i eat 1-2 day at work but then i also know that theyre high in sugar. My job requires me to be at my desk sitting most of the day. I try to get up every 10-15 minutes and just walk around. Should i not be eating apples or fruit at my desk since i sit most of the day?
Two apples a day are fine. I suggest you eat them along with a piece of string cheese, cottage cheese, nuts, or yogurt (some protein), so you are buffering the sugar a bit. Combining fat or protein with carbs will prevent an insulin spike. Fruit is by far better than any processed stuff that comes in a box, so keep those apples handy. They give you lots of fiber and fill you up.

It’s all about the food…

Now that you’ve started to implement your nutritional changes it’s time to answer some of your questions:

What about GRANOLA – is it healthy?

Granola is made from rolled oats, nuts, and dried fruit and often marketed as a health food. However, when you look at the sugar and calorie content of granola, you’ll quickly realize why it isn’t the food to eat while wanting to burn fat. A quarter cup of granola can contain close to 20g of sugar – that’s why it tastes so good.

The sugar will raise your insulin levels and as a result cause fat storage (unless you eat it right before working out) So, if it’s a regular staple of your diet, make sure that you limit your granola consumption to no more than 1/4 cup per day and combine it with protein, such as low-fat/non-fat plain yogurt. Even better, make your own. Combine Quaker oats with nuts, seeds and cinnamon and sprinkle it over your yogurt – much less sugar and healthier.

You mentioned soda is not a good idea. I have about 3 cans of Coke a day. Should I quit that?
If you drink soda regularly you’re causing your body more harm than good. Here’s why:
  • Soda is more acidic than your stomach acid. It was initially used as rust remover. Put a baby tooth in a glass of coke and see it disappear in a matter of 2-3 days (you can try steak too – very interesting….) Would you want that in your body?
  • Soda is high in phosphorus. The more phosphorus you take in, the more calcium is leached from your bones. That’s why there are teenagers with osteoporosis!
  • You might think “but it’s diet!” and because it doesn’t have any sugar you’re fine. In fact, studies have shown that if you consume large amounts of artificial sweeteners, such as aspartame and splenda (sucralose) you are more likely to become obese and overeat. In fact, when you eat artificial sweeteners when you really crave sugar, your brain just doesn’t get the message that you got your sugar fix and will want more.
  • Saccharin is another artificial sweetener. In rat studies the equivalent of 1-2 bottles of soda a day has produced cancers, especially in the female reproductive organs and bladder.
  • Each diet soda with aspartame produces about 20 mg of methanol. Methanol is toxic. The methanol breaks down further into 6 mg of formaldehyde which is three times the daily EPA (environmental protection agency) limit. It’s 30 times the limit in New Jersey, 100 times the limit in California, and 300 times the limit in Maryland.
So, please, go for the green tea (cancer fighter, potent antioxidant) and lots of water and drop the soda habit for your health’s sake.

It’s all about the food…

>

Now that you’ve started to implement your nutritional changes it’s time to answer some of your questions:

What about GRANOLA – is it healthy?

Granola is made from rolled oats, nuts, and dried fruit and often marketed as a health food. However, when you look at the sugar and calorie content of granola, you’ll quickly realize why it isn’t the food to eat while wanting to burn fat. A quarter cup of granola can contain close to 20g of sugar – that’s why it tastes so good.

The sugar will raise your insulin levels and as a result cause fat storage (unless you eat it right before working out) So, if it’s a regular staple of your diet, make sure that you limit your granola consumption to no more than 1/4 cup per day and combine it with protein, such as low-fat/non-fat plain yogurt. Even better, make your own. Combine Quaker oats with nuts, seeds and cinnamon and sprinkle it over your yogurt – much less sugar and healthier.

You mentioned soda is not a good idea. I have about 3 cans of Coke a day. Should I quit that?
If you drink soda regularly you’re causing your body more harm than good. Here’s why:
  • Soda is more acidic than your stomach acid. It was initially used as rust remover. Put a baby tooth in a glass of coke and see it disappear in a matter of 2-3 days (you can try steak too – very interesting….) Would you want that in your body?
  • Soda is high in phosphorus. The more phosphorus you take in, the more calcium is leached from your bones. That’s why there are teenagers with osteoporosis!
  • You might think “but it’s diet!” and because it doesn’t have any sugar you’re fine. In fact, studies have shown that if you consume large amounts of artificial sweeteners, such as aspartame and splenda (sucralose) you are more likely to become obese and overeat. In fact, when you eat artificial sweeteners when you really crave sugar, your brain just doesn’t get the message that you got your sugar fix and will want more.
  • Saccharin is another artificial sweetener. In rat studies the equivalent of 1-2 bottles of soda a day has produced cancers, especially in the female reproductive organs and bladder.
  • Each diet soda with aspartame produces about 20 mg of methanol. Methanol is toxic. The methanol breaks down further into 6 mg of formaldehyde which is three times the daily EPA (environmental protection agency) limit. It’s 30 times the limit in New Jersey, 100 times the limit in California, and 300 times the limit in Maryland.
So, please, go for the green tea (cancer fighter, potent antioxidant) and lots of water and drop the soda habit for your health’s sake.

Step 1: Setting Goals – What do you want?

Before you embark on any change, take some time to think about what you really want. I often hear clients say: “I want to lose weight, I want to feel better, I want to look better.” That’s great, but these goals are very vague and unspecific. They leave too much wiggle room for you to get motivated. If you were to take a road trip across the country, would you plan it out before leaving or would you just start driving? Most likely you’d get out the map and plan your trip. The same applies to making physical changes, so here’s how to get started:

Get specific: If your goal is weight loss, then get as specific as possible.
  • How much do you want to lose?
  • By what date?
  • How do you want each body part to look?
You get the picture. The more specific you are, the better you can envision the end product and the more you can get motivated. That’s why people who set very general goals typically don’t achieve them.

Define the reasons for your goals: Why do you want to look a certain way? For a wedding, vacation, to attract a partner, to be healthy. Look beyond the obvious. The more emotionally connected you are to your goals, the more motivating they become.

Use the good and the bad: Some people are motivated by negatives, others by positives. For example, the person who hates the feeling of having to squeeze into the movie theater seat is motivated to change by that negative sensation. Another person may be dying to fit back into those skinny jeans from college days. She’s motivated by that awesome feeling she has when her pants are fitting just perfectly around her hips. Whatever your driver is, use it to get you going.

Who do you want to look like?
Having a role model can be powerful. Find out what they do to look a certain way. Cut out their picture and look at it often and know that you too can look like that.

Visualize: Visualize your goal every day. Imagine what you will look like when you have the body you want. Make that picture bright, colorful, clear and moving. Why is this so important? What you create in your mind comes true for your body. Just think of how excited you got for a recent date. The pure imagination of what to expect probably made your heart beat faster, made you feel hot, gave you sweaty palms, rosy cheeks – and that was just the anticipation! Utilize the body-mind connection to create in your body what you envision.

You better believe it!
If you want to be fit but deep down you don’t believe you can ever achieve it then naturally you won’t ever get there. If there is any doubt about your ability to get fit and lean then naturally you will find ways to sabotage your efforts. So, start believing in yourself and know that whatever challenge comes your way can be dealt with.

Reward yourself:
I don’t mean chocolate cake, but once you have achieved a part of your goal them reward yourself. That could be a trip to the mall or a massage. Whatever makes you happy – celebrate your achievements and look forward to the next one.

Now it’s time you share your goals for the coming month. What would you like to have accomplished on January 30th?
Post your answers as comments.

What is Slim & Strong in 2009?

Slim and Strong in 2009 is a 4-week program, designed to get participants in the best shape of their lives.

Participants receive the following:

4 weeks of Indoor Boot Camp
Take inches off your body with NYC’s most effective workout
· Classes held at Luxury Club Boom Fitness (34th & Park Ave.)
· Monday, Wednesday and Friday 6.30-7.30am (13 classes total)
· No gym membership required; showers and lockers available
· Burn up to 800 calories per class

Nutrition Workshop (1 hour, dates TBA)
· What foods promote fat burning? Which will make you fat?
· How to lose fat for good without feeling hungry and deprived
· What approach gets fitness models lean, healthy and energized?

Extras
· Before and After Pictures
· Before and After Measurements (body fat %, inches)
· Personalized Fat Burning Nutrition Plan
· Workout Bands with Home Boot Camp Routine
· Boot Camp T-Shirt/Tank Top
· $200 Shopping Spree at City Sports for the participant who loses the greatest percentage of body weight

This blog will be a forum for all participants to share their experience. We’ll check in on your progress or your struggles, your challenges and your breakthroughs and I will answer all your questions that come up in the process.

Enjoy the process of transforming your outside from the inside!

Step 1: Setting Goals – What do you want?

>

Before you embark on any change, take some time to think about what you really want. I often hear clients say: “I want to lose weight, I want to feel better, I want to look better.” That’s great, but these goals are very vague and unspecific. They leave too much wiggle room for you to get motivated. If you were to take a road trip across the country, would you plan it out before leaving or would you just start driving? Most likely you’d get out the map and plan your trip. The same applies to making physical changes, so here’s how to get started:

Get specific: If your goal is weight loss, then get as specific as possible.
  • How much do you want to lose?
  • By what date?
  • How do you want each body part to look?
You get the picture. The more specific you are, the better you can envision the end product and the more you can get motivated. That’s why people who set very general goals typically don’t achieve them.

Define the reasons for your goals: Why do you want to look a certain way? For a wedding, vacation, to attract a partner, to be healthy. Look beyond the obvious. The more emotionally connected you are to your goals, the more motivating they become.

Use the good and the bad: Some people are motivated by negatives, others by positives. For example, the person who hates the feeling of having to squeeze into the movie theater seat is motivated to change by that negative sensation. Another person may be dying to fit back into those skinny jeans from college days. She’s motivated by that awesome feeling she has when her pants are fitting just perfectly around her hips. Whatever your driver is, use it to get you going.

Who do you want to look like?
Having a role model can be powerful. Find out what they do to look a certain way. Cut out their picture and look at it often and know that you too can look like that.

Visualize: Visualize your goal every day. Imagine what you will look like when you have the body you want. Make that picture bright, colorful, clear and moving. Why is this so important? What you create in your mind comes true for your body. Just think of how excited you got for a recent date. The pure imagination of what to expect probably made your heart beat faster, made you feel hot, gave you sweaty palms, rosy cheeks – and that was just the anticipation! Utilize the body-mind connection to create in your body what you envision.

You better believe it!
If you want to be fit but deep down you don’t believe you can ever achieve it then naturally you won’t ever get there. If there is any doubt about your ability to get fit and lean then naturally you will find ways to sabotage your efforts. So, start believing in yourself and know that whatever challenge comes your way can be dealt with.

Reward yourself:
I don’t mean chocolate cake, but once you have achieved a part of your goal them reward yourself. That could be a trip to the mall or a massage. Whatever makes you happy – celebrate your achievements and look forward to the next one.

Now it’s time you share your goals for the coming month. What would you like to have accomplished on January 30th?
Post your answers as comments.

What is Slim & Strong in 2009?

>

Slim and Strong in 2009 is a 4-week program, designed to get participants in the best shape of their lives.

Participants receive the following:

4 weeks of Indoor Boot Camp
Take inches off your body with NYC’s most effective workout
· Classes held at Luxury Club Boom Fitness (34th & Park Ave.)
· Monday, Wednesday and Friday 6.30-7.30am (13 classes total)
· No gym membership required; showers and lockers available
· Burn up to 800 calories per class

Nutrition Workshop (1 hour, dates TBA)
· What foods promote fat burning? Which will make you fat?
· How to lose fat for good without feeling hungry and deprived
· What approach gets fitness models lean, healthy and energized?

Extras
· Before and After Pictures
· Before and After Measurements (body fat %, inches)
· Personalized Fat Burning Nutrition Plan
· Workout Bands with Home Boot Camp Routine
· Boot Camp T-Shirt/Tank Top
· $200 Shopping Spree at City Sports for the participant who loses the greatest percentage of body weight

This blog will be a forum for all participants to share their experience. We’ll check in on your progress or your struggles, your challenges and your breakthroughs and I will answer all your questions that come up in the process.

Enjoy the process of transforming your outside from the inside!
New York City Nutritionist and Personal Trainer Ariane Hundt will teach you how healthy nutrition and fitness can become fun and enjoyable, not just a temporary effort. Make 2009 the year you’ll finally put an end to dieting and starting feeling great about yourself! This blog will teach you everything you need to know about how to get fit, lean and healthy.

>

New York City Nutritionist and Personal Trainer Ariane Hundt will teach you how healthy nutrition and fitness can become fun and enjoyable, not just a temporary effort. Make 2009 the year you’ll finally put an end to dieting and starting feeling great about yourself! This blog will teach you everything you need to know about how to get fit, lean and healthy.