MINDSET FITNESS

Today, keeping with the “get out of your comfort zone” theme I am going to suggest 5 things to start doing right now! I am going to try and keep this focused on fitness and nutrition. You will find however you can apply some strategies into any aspect of your life. Have I perfected controlling my beliefs, fears, and limitations? NO WAY! Each day my goal is to grow in everything that I do…just a little bit!

There are 5 Science based Scenarios for the 2012 Doomsday I found while researching the 2012 prophecy. I am going to use the end of the world scenarios and spin them in a way, where you can use them for your fitness and nutrition choices.

5 Science-based Scenarios for the 2012 Doomsday.

The year 2012 has become a subject of much speculation due to the Mayan Calendar, new age predictions, and several upcoming Hollywood movies. Some expect that the 2012 prophecies will involve apocalyptic scenarios out of the bible, but here are a few that are within the realm of science, even though they are not likely to happen any time soon.

1.) False Vacuum Collapse. A very interesting theory in science contends that empty space is not as empty as it could be. Everything will be dissembled to the atomic level.

I am going to call this the False Productivity Fat Loss Collapse, where we think spending 45 minutes on a treadmill or elliptical is burning fat and boosting your metabolism.

The Truth: Cardio is overrated! Seriously, some people set of some time and dedicate themselves to training for a marathon. That is AWESOME! They have the time, dedication to eat healthy, train smart (hopefully), and are motivated by their GOAL. Can most of us commit to this time? NOPE. Get over the cardio and into the weight room to work your muscles, boost your calorie burn, and save some time. BE EFFICIENT!

2. Black Hole Collision. You can’t see a black hole, but you can see it coming. Earth would suddenly get dragged toward an infinitely small point in space with many times the sun’s gravity. If you somehow managed to keep warm in your basement while the sun went out, you would be pulled apart along with the rest of the planet as you got closer to the black hole.

Black Hole Crunches: This one refers to the evil crunch trap we find ourselves stuck in. Crunches and ab type exercises are great for strengthening the abs and for building some decent ab muscles. However, our abs and obliques are VERY SMALL muscles compared to your legs, back, shoulders, chest, etc…

The Truth: When you work bigger muscles you will have bigger results. The bigger muscle groups are thighs, upper back, shoulders, calves, and chest. Work these big ones and don’t get caught in a Black Hole of Weight Gain.
3. The Big Rip. Basically there is a force that is not only pushing the universe apart, but one that will also push atoms apart. Everything will pretty much dissolve into a cloud of particles, and then the particles will dissolve. If it speeds up again, you will have a few moments to feel like you’re getting larger (or maybe less dense, since everything else will be growing to scale) and then you get to fizzle into the rest of the cosmos.

The Big Ripped Muscle Myth- I want to talk about women and weightlifting…sounds catchy! Women need to lift weights, resistance train, and feel a BURN. You don’t have to lift super heavy, bodybuilder, vains popping out of your forehead weights. BUT, you need to lift heavier than you think you do. 2 or 3 pound weights for kickboxing or Tae-bo are OK, but for resistance training you can surprise yourself with how much you can lift and should be lifting.

The Truth: Lift weights to burn MORE fat and boost your metabolic rate. Boosting your metabolism will give you longer “all-day” calorie burn instead of an “only when I exercise” calorie burn.
4. Methane Hydrate Explosion. Vast quantities of frozen methane exist on the ocean floor. The right combination of volcanic, seismic, or man-made events (like an atom bomb) could release the hydrate into the atmosphere, where it would either explode, choke us to death, or heat up the earth beyond our ability to survive.

Hydrogen Hydration Explosion: If I recommended one thing everyday to everyone that I spoke with it would be to DRINK MORE WATER! Water is the fundamental unit for life in every process your body undergoes, especially every process that involves your metabolism. Another benefit to this is that drink a glass of cold water can instantly raise your metabolic rate. Dr. Batmanghelidj in his book “Your Bodies Many Cries For Water”, he says we are not only what we eat, we are what we drink. Water is pure, if you drink more of it, you will be more pure. Easy right?

“You’re not sick; you’re thirsty. Don’t treat thirst with medication.”
Dr. F. Batmanghelidj

The Truth: Your muscles that move your body are 75% water; your blood that transport nutrients is 82% water; your lungs that provide your oxygen are 90% water; your brain that is the control center of your body is 76% water; even your bones are 25% water. Plus waterbeds are pretty cool to.

5. Gamma Ray Burst – Gamma rays hit the earth all the time, but most of them are filtered out by the atmosphere. The energy in a gamma ray can be quite substantial, and many of the more high energy particles have the same force as a high-speed tennis ball. At the moment of collision or collapse, a burst of high energy Gamma Rays can be created, and it can be lethal to anything within a few light years. All life above ground on the unlucky side would be wiped out, and the ground would be sterilized, while anything flammable would suddenly ignite. The atmosphere would also be severely damaged, so the “lucky” people might not want to go out without some heavy sunblock.

Burst Fat Training: Burst training is a form of interval training that puts traditional exercise and cardio to shame. You have done some form of burst training during one of my personal training workouts and bootcamps. This type of high intensity, usually timed, burns fat like crazy, boosts your metabolic rate hours after your last workout, and is one of the best toning workouts you will ever do. Is it easy? NO. Can you do it? HECK YEAH!

The Truth: Try burst/interval training during a boot camp two-week trial or check out my post last week on interval training and try that workout to experience the fat-burning frenzy. Go sweat it out!

Whew! Five things to start thinking and taking action on right now. Don’t live thinking about when the world will end, live each day knowing that you are going to GROW, in this case, SHRINK!

Some of my analogies may be far-fetched, but I know you figured out where I was going with everything. I know where I will be on the supposed end of the world. Getting YOU into amazing shape and yes 2 years from now, we will be better, stronger, smarter, and better thinkers, because TODAY, we all decided to grow…just a little bit.

Here’s to thinking better about who you are and your potential for reaching your fitness and nutrition goals!

Nick Garcia

‘The Body Transformation Coach

P.S. Next week we are going to become kids again! Prepare your mind for innocence and excitement.

Swine flu, regular flu, stomach bugs, headaches, etc… We are surrounded by illness and sickness these days it’s no wonder we are always “coming down with something.”

Well this week, let’s try and “go up with everything!” Today, we are going to begin our journey up with our bodies and take another look at what we are putting in them. Last week, I bashed Subway pretty hard, BUT I don’t think I gave you enough substitutions. This week I am going to give you so many foods to start thinking about eating, the problem isn’t going to be not knowing what to eat, it’s going to be which food to eat FIRST!

I am going to focus on specific foods that are serious immune system boosters.  These ten foods will keep your immune system fighting fit and knock out nasty bacteria faster than Mohammed Ali!

1. Onion- Contains quercetin, an anti-inflammatory and anti-viral. Suppresses H. Pylori, a brutal ulcer causing bacteria. Helps lowers cholesterol, thin the blood, and adds flavor to cooking. If you start crying while cutting these tear-inducing bulbs, just remember how bad pulsing squats make you want to shed a few tears.
2. Avocado- The fat contained in avocados (monounsaturated) helps lower cholesterol. Contains most B-vitamins that will boost your energy instantly. Contain betasitosterol, a chemical beneficial to the prostate gland. AKA Alligator Pear, was one of Crocodile Dundee’s personal favorites (he was intelligent and healthy).
3. Asparagus- A natural diuretic, encouraging the body to flush out toxins. Eases indigestion, IBS, arthritis, and grumpiness.  Good source of folate, beta-carotene, and Vitamin C. Steam the tip gently to preserve the nutrients, poor delicate asparagus doesn’t do well with third-degree burns.
4. Grapefruit- The sharp and tangy fruit is detoxifying and immune-strengthening.  Large amounts of Vitamin C, which help inhibit cancer development. Its seeds contain an anti-parasitic, anti-fungal compound. The scent of grapefruit has been found to suppress the appetite and life the mood. Don’t be afraid to eat the white part, its bitter, but aren’t you every now and then?
5. Blueberry- If blueberries were given a grade for health-giving properties; they would get an A+. One serving of blueberries provides as many antioxidants as five servings of broccoli, apples, or carrots. Contain anthocyanins, which strengthen blood capillaries, improving circulation and transportation of nutrients. Enhance eyesight, prevent dementia, heart disease, and stroke. Eat these blue bundles of joy 3-4 times a week, great before your 3-4 times a week of exercise! Coincidence…I think not!
6. Brazil nut- High in the antioxidant selenium, which strengthens the immune system’s antibody response and helps prevent cancer, heart disease, and premature aging. Rich in protein, Brazil nuts eaten raw makes a satisfying snack. Add them to salad for a South American twist that will not only help burn fat and boost your metabolism, but have been known to improve your salsa dancing abilities…
7. Oats- Oats are high in Vitamin E and contain strong antioxidants that help to break down cholesterol and help prevent colon cancer. High in fiber and rich in silica, which soothes the digestive tract. Try oatmeal in the morning with walnuts and cinnamon for a host of immune system benefits. That morning breakfast will put MJ’s Wheaties to shame!
8. Sardines- This slender oily fish is a great source of protein and omega-3 fatty acids, which reduce inflammation, lowers cholesterol, and boosts the moods. Sardines also contain protein and B-vitamins-essential for energy production.  A good quality sardine, contrary to popular belief, does not smell like a fish market.
9. Echinacea- This herb is the most important immune stimulant. Fights colds and other illnesses. Contains natural antibiotics. Helps prevents infections, flu, and colds. Anti-fungal and can stimulate immune response and ease allergic reactions. Look for Echinacea in the herbal tea department at Kroger or HEB.
10. Garlic- This bulby treat has many therapeutic properties, treating gastro-intestinal conditions to respiratory infections. A potent anti-microbial boosting white blood cells and fighting off bacteria, parasites, fungi, and viruses. A powerful antioxidant, thanks to its amino acids, helping it to enhance overall immune function. Can be taken as a supplement to avoid any fears of garlic breathes!

This week make it a point to start thinking healthy fit thoughts, which will eventually lead to healthy fit ideas and then of course healthy fit ACTION!

If you want to lose weight start thinking about it!

If you want to build muscle start thinking about it!

If you want run a marathon start thinking about it!

You get the idea? It all starts with your thinking.

Earl Nightingale said “We are what we think about all day long”…think about it.

Eat Smart and Think FIT!

Nick Garcia

Subway isn’t what you normally think of the worst fast-food restaurant to frequent. Of course, this would be in comparison to McDonalds or Burger King. Let’s take a look into Subway’s fairly new promo, the $5 footlong” and discover how you might be better off stopping at your local McDonalds!

Subway’s great marketing and million dollar execs make it difficult to get out of your lunch “healthy spot”. Irresistible promotions and “sugar coated promises” ( no pun intended) sure sound YUMMY! Take a closer look.

(In no way do I endorse EVER going to McDonalds!)

Subway sold $3.8 Billion in footlongs in one year. That’s about 7.6 Million footlongs. In a Turkey footlong there is 570 calories, 60 g of fat and 94 grams of carbs. A tuna footlong has 1060 calories 60 g of fat and 92 grams of carbs. This information was taken from Subway’s website, you can view it for yourself.

OK, so take for instance 5 bread “healthy” bread choices. We are going to look at the first ingredient of 5 breads. (Hint: When looking at nutrition facts, the first ingredient is what the product consists mostly of).

9-GRAIN WHEAT Enriched wheat flour

CIABATTA BREAD Enriched wheat flour

FLATBREAD Enriched flour

ITALIAN (WHITE) BREAD Enriched flour

WRAP Bleached enriched wheat flour

Hey it looks like sugar! Coincidence…I think not!

What’s the big deal with enriched flour? Aside from the negative hormonal and blood sugar consequences, eating enriched flour can completely DESTROY any chances of burning fat, gaining muscle, or fitting in your “skinny” jeans!

Here is a formal definition for enriched flour:

What does “enriched” mean? Enriched flour is flour in which most of the natural vitamins and minerals have been extracted. This is done in order to give bread a finer texture, increase shelf life and prevent bugs from eating it (bugs will die if they attempt to live off it).

Why is enriched flour bad?

When the bran and the germ (the parts of the wheat that contain vitamins and minerals) are removed, your body absorbs wheat differently. Instead of being a slow, steady process through which you get steady bursts of energy, your body breaks down enriched flour too quickly, flooding the blood stream with too much sugar at once. Your body then has to work hard to absorb the excess and stores it as fat. This causes quick highs and lows in your blood-sugar level which can lead to type-two diabetes and obesity. All this and you’re not even getting close to the amount of nutrients that whole grains contain.

Let’s continue walking down the subway obesity, never gonna get rid of my love handles lane. Shall we?

The Condiments: (Since Subway likes to promote the number 5, I’ve decided to keep it simple)

CHIPOTLE SOUTHWEST Soybean oil

FAT FREE HONEY MUSTARD High fructose corn syrup

FAT FREE SWEET ONION Sugar

MAYONNAISE, REGULAR Soybean oil

RED WINE VINAIGRETTE Corn syrup

Why these so-called healthier vegetable oils are a disastrous choice for most people: They can contain as much as 100 times the level of harmful omega-6 fats, far in excess of the average American’s intake of more beneficial omega-3 fats.

Excessive consumption of omega-6 rich vegetable oils can lead to: ( Mercola.com)

• Asthma
• Cancer
• Heart Disease
• Blindness

Just as virtually no one is deficient in omega-6 fats, it is very rare for the typical person to be consuming enough omega-3 fats. Most people are deficient in this critical fat.

As far as High Fructose Corn Syrup, well you know the ill-effects caused by this drug. It is also the main ingredient in Coca-Cola, which can lead to diabetes, weight gain, hormonal imbalances, and never achieving your fat loss, fitness results.

Here are five alternatives to eating Subway for lunch:

1.)    Ezequiel bread instead of enriched flour

2.)    Whole wheat flour bread ( look for the first ingredient)

3.)    Olive or coconut oil for omega 3’s instead of the fake “fat frees”

4.)    Tuna with olive oil mayo ( Hellmann’s) is a super healthy alternative

5.)    A subway salad with your own olive oil and balsamic vinagerette!

So sure, the $5 promo might be great marketing and appear to help boost the recession, but put the big picture into perspective. How many diabetes cases will flour and sugar cause? How many heart disease deaths will enriched flours cause?

The food industry is UGLY and ruthless. Forget about a smart shopper, consumer, eater, whatever….BE SMART! Remember get out of your comfort zone and say NO to the coworkers going to Subway, because “we are eating healthy today”! How committed are you to achieving your fitness goals? Staying healthy and out of the hospital?

I’m not saying to be a nutrition saint. Just think and ponder the idea of eating healthy. In due time you WILL take action on your thoughts and ideas. Be patient with coming out of your comfort zone, after all it’s not going anywhere.

Eat Smart. Move well. Think FIT.

Nick Garcia

nickgarciafitness@gmail.com

I accepted that my fears would never be “gone”, rather they would always be with me. Are you asking yourself, “Well Nick if your fear never left you, how did you overcome it?”

This is how I see it. Since fear and its artificial barriers are never truly gone, I just say alright fear, I am going to FEEL you and I am going to DO IT anyway! I CAN HANDLE IT!

It is human nature to constantly comfort and reward yourself throughout the day.  Look at Starbucks for example…

They are constantly upselling you with the one-liners like “would you like to add a delicious pumpkin bar with your latte”?  Well sure….I can comfort myself!   I deserve a pumpkin muffin…WRONG! We have been taught from an early age that food can be comforting just like grandma’s chocolate chip cookies when we were upset.

Have you ever noticed that large commercial gyms are loaded with low impact cardiovascular machines or selectorized circuit equipment?

Have you ever noticed that the ellipticals are packed…I guarantee 45 minutes of the elliptical is alot easier than 45 minutes of running on the treadmill and people wonder why they cannot drop excessive body fat?  Why do people choose the easiest cardio?  Is it the low impact theory that draws people to the elliptical?

Have you ever noticed that it is hard to elevate your heart rate on the elliptical once you have been using it for 4 weeks…the same for the treadmill?  Have you ever noticed it is easier to run on the treadmill versus outside running?

What would you say if I could guarantee you to burn excess bodyfat with proper nutrition in little as 1 hour a day?

Our bodies are very smart when it comes to fat burning.  Nobody wants to step out of their comfort levels when it comes to fitness.  What type of fitness would we do in a gym if the elliptical or treadmill was never invented?  How about interval training with weights and short durations of anaerobic training? Interval training guarantees to push you out of your comfort level and will push the fat right off your body.

• Bodyweight Split Stance Lunges:  20 seconds then 6” Step Hop Across ( lateral) for 10 seconds.  Rest 10 seconds.  Repeat 4x

• Bodyweight pushups ( inclined until progression) :  20 seconds to forearm abdominal planks 10 seconds. Rest 10 seconds   Repeat 3x

• Mountain climbers:  20 seconds then Burpees for 10 seconds.  Rest 10 seconds.  Repeat 3x

• Bodyweight Squats for 20 seconds then bench tricep dips for 10 seconds.  Rest 10 seconds.  Repeat 3x

• Lying abdominal bicycles 20 seconds then laying face down supermans for 10 seconds.  Rest 10 seconds.  Repeat 4x

This workout will get you out of your comfort zone and get you out of a weight loss rut. Going to the gym or hiring a personal trainer is scary sometimes. You might think people are judging you or that a personal trainer will “work me out to hard.”

The reality of it is that everyone at the gym happens to be in the same boat as you. The only difference is that they have gotten out of the boat and are attempting to walk on water.

Are you going to jump in the water or stay on boat another month? Our personal training clients not only squat jumped out of the boat, they are running backwards on water.

Feeling his fears and doing them anyway,

Nick Garcia

P.S. MamaShape Fitness is coming soon! For a sneak peak, email me at mamashape@gmail.com

P.P.S. I really appreciate everyone for reading my blog posts and forwarding them  to your friends and family.

Should I cut out the alcohol?

If you glanced at the title of this article, you might have cringed. When it comes to fitness, nutrition, weight loss, and overall health, many of us have trouble areas. There are some individuals who have a glass of red wine with dinner every night. Others skip the drinking completely on the weekdays, then start throwing a few back on Thursday or Friday night, and keep it up until Sunday.

Still others won’t drink for two to three weeks, then have a weekend binge of a few dozen drinks or so (you know who you are!)

Finally, while there are scores of individuals out there who don’t drink any alcohol at all and really won’t find this article personally useful, I encourage you (if you are one of those people) to read it anyways, and share the information with someone you think it might help.

So…how does alcohol make you fat, especially when it doesn’t have any fat in it? To understand how this process occurs, let’s examine the consumption of a 5 ounce glass of red wine by a fictional character named Nick.

Nick takes a drink. As the alcohol enters into digestion, it is split into two compounds: fat and acetate. The fat is taken through the bloodstream and stored wherever Nick tends to deposit fat. The acetate is taken into the bloodstream and used as Nick’s primary energy fuel.

If you take anything away from this article, read that last sentence again. The acetate is used as Nick’s primary energy fuel. This means that rather than burning carbohydrates, protein, or fat as a fuel, Nick’s body relies on the acetate for energy. It completely stops burning anything else. Suddenly, Nick has a surplus of carbs, protein, and fat circulating in the body with nowhere to go. So where does it all end up? You guessed it…it’s converted to fat and deposited on Nick’s waistline.

But that’s not the only effect on Nick. Alcohol also acts as a potent appetizer. Ever heard of an aperitif? It’s an alcoholic drink taken before a meal to increase the appetite, and many restaurants realize that this is a great way to get you to order more food! Several studies show a sharp increase in caloric intake when an alcoholic drink is consumed before a meal (compared to a glass of water, or even a soda!).

So now Nick wants either:

Another glass of wine

…or…

Food (probably something salty or greasy).

That’s not all! Let’s say that Nick succumbs to his appetite and finishes the bottle. Just a single bout of heavy drinking will vastly increase the levels of the hormone cortisol, while significantly decreasing the levels of the hormone testosterone. In addition to his headache, here’s why Nick should be concerned: Cortisol causes the body to breakdown muscle and suppresses recovery from exercise, while low testosterone makes the body less likely build lean muscle or to burn fat as a fuel. So Nick’s getting a big belly, and skinny arms and legs.

Now let’s consider the actual caloric content of the glass of red wine. Before we begin, bear in mind that at most parties, social gatherings, and restaurants, a typical glass of red wine is really more like 6-8 ounces. But we’ll be conservative. So Nick’s glass of wine contains about 110 calories. Contrary to popular belief, there are very few carbohydrates in the wine – only about 5 grams. This is because when grapes are made into wine, most of the fruit sugars are converted into alcohol.

For purposes of comparison, this glass of wine has about the same amount of alcohol and calories as a 12 ounce light beer or a shot of 80 proof spirit (yes, that means a shot of tequila = about a whole glass of wine). A regular, non-light beer, is even higher in calories, since it contains over twice as many carbohydrates as light beer.

But realize that alcohol itself contains about seven calories per gram, making it almost twice as calorie-laden as carbohydrates or proteins, which contain only four calories per gram. However, these calories contain no beneficial nutrients, vitamins, or minerals. Sure – Nick gets some benefit from the compounds present from the grape skins and grape juice, but if he drinks a big glass of red wine every night with dinner, he consumes over 1000 additional calories per week, and gains a dozen extra pounds of fat a year!

I haven’t really discussed mixed drinks and won’t say too much. Basically, you can take everything I just illustrated in the case of Nick, and multiply it by 4 to 5. Margaritas, Long Island Iced Tea’s, Mudslides, and other sweet mixed drinks can do more damage to your diet than a Big Mac with cheese.

So let’s be practical and assume that you are not going to completely give up drinking but want some tips for your next social event. Here are some ideas:

o Dilute alcohol with diet soda. While there are health problems with the artificial sweeteners and chemicals in diet soda, this will reduce your overall caloric intake.

o Use lots of ice. It makes your drink seem bigger without adding actual calories.

o If you have to choose between fruit juice and soda in a mixer, choose fruit juice.

o Avoid the salty snacks. They’ll make you want to drink more.

o At the bar, restaurant, or grocery store, try to find a top shelf product or good wine that you enjoy, then pay those extra bucks and sip it slowly. Savoring a drink will reduce over-consumption.

o Drink as much water as possible. Try to have two drinks of water for every one drink of alcohol.

So as you can see, alcohol will set your fitness goals back quite a bit. However, of course I understand that you only live once, and that your life should be lived to the limit while loving it a lot. Therefore I do not want to have this writing forbid you from any weekend-fun you might occasionally have, I just want you to realize what every drink does to your system. As nobody in Texas  bicycles their self to the bar/club, I would advise all ladies to volunteer as the designated driver. Doing so you will feel amped to see your personal trainer the next day. And for guys, please refrain from justifying alcohol as ‘liquid courage’ to approach women. If you need help in this area of your life, call me and I’ll help you out!

Nick Garcia

I know I have posted A LOT about eating during Halloween and how frightening the foods can be. I am NOT a Halloween hater by any means. I love watching the kiddos dress up and heck I even dress up on occasion, I was Tim McGraw last Halloween…

During Halloween, there are lots of fun treats!! Unfortunately they are high in fat, high in empty calories and unnecessary sugars!!

Halloween marks the beginning of a two-month season packed with parties and desserts.  Now that’s scary for your weight and desires of a flat tummy!

Halloween treats are big on calories. Look out for these high-cal Halloween treats.  Calories add on FAST!!

Pumpkin Flavored Baked Goods

Pumpkin itself is a healthful food. Plain pumpkin puree contains a high dose of vitamin A and fiber for a small amount of calories. But pair it with sugar, cream cheese frosting, shortening and butter and you’ve got a high-cal treat dressed in a healthy-looking orange outfit. Restaurants and coffee shops are the biggest villains, promoting their pumpkin scones, muffins, donuts and breads, which can contain up to 630 calories per serving.

TRICK: You can bake your own pumpkin treats using less sugar and fat, plus whole-grain goodness. Use a mini muffin tin to help with keep your portions in check and steer clear of these traditional seasonal baked goods!

Hot Seasonal Beverages

Sometimes there is nothing more enjoyable than sipping a hot drink on a crisp fall day. Many coffee joints offer special seasonal beverages during the holidays. While plain coffee is low-cal, seasonal lattes and drinks contain a lot of sugar, and most boast a heavy dose of cream, too. A grande pumpkin spice latte with milk is 410 calories at Starbucks, and its competitors don’t do much better. As liquid calories do not aid in fullness or satiety, these calories probably are not worth it!

TRICK: Order a small beverage (if you must) and lighten the load by requesting fat free milk and holding any whipped topping. Freshly brewed chai tea can be a great alternative that is virtually calorie-free, but look out for blended drinks that are ready to serve; they often contain cream, syrups and lots of added sugar. Many coffeehouses use a sugar syrup as the base for their chai; ask that yours be made with real tea and no added sugar. Request hot water and a teabag of chai tea (black tea with spices) with some low-fat milk on the side. Watch out for these high-cal hot beverages!

Caramel Apple…Not Fruit at all

Yes, it’s obvious. If you cover a healthy fruit with sugar, it becomes a less healthy choice. Simple caramel apples seem innocent, but they can pack 300 calories onto that little wooden stick. Pop extra sprinkles, candies or nuts onto the outside of the apple and it’ll amp the calorie level even further. It’s also good practice to avoid caramel apple desserts and baked goods from most restaurants. Most don’t even contain a single serving of fruit and more than their fair share of calories and fat (see chart below).

TRICK: Enjoy your apples by cutting them into wedges and dipping them into low fat caramel dip, fat free vanilla yogurt or peanut butter.

Chocolate Fun Size Anything

At an average of about 100 calories a pop, these popular fun-size treats can really add up! Sure they’re smaller than a full size bar and offer built-in portion control, but how often do you stop after just one? It’s far too easy to eat four of five “little” candies, thinking you’re not doing much damage, but that can easily add up to 400 or 500 calories in a matter of minutes. The bars that hide the most calories are those that contain peanut butter, coconut, chocolate, caramel, and nuts.

TRICK: Start reading fun-size labels before throwing out the package so that you’re not eating blindly; these calories do count. Figure out the best choice for you and stick with that particular treat. Fun-size peppermint patties and Runts have about half of the calories of the average chocolate bar but keep in mind these can still add up!

Please remember to think before you bite!!

It may look “healthful” because apple or pumpkin is in the name but monitor your intake of these tiny-size treats. It easily adds up to BIG numbers of calories and big changes on the scale. Think about what these seasonal treats are doing for your body and put your label reading skills to work and stay in control of your choices.

Thank you and if you enjoyed this blog please click here Facebook and become a Fan of Bryan/College Station Fitness and Nutrition!

Looking forward to bringing you more interesting info soon!

If there is a subject you are curious about let me know!

I am having a blast doing these blogs for you!!

• Fat Free
• Reduced Fat
• Low Fat
• Sugar Free
• No Added Sugar
• Diet [Insert Product Name Here]

We are supposed to believe that each of these categories makes a food healthier. In reality, this couldn’t be further from the spooky truth.
Here is what these phrases actually translate to:

• Fat free, but full of sugar and chemicals.
• Reduced fat, but increased carbohydrates.
• Low fat, but high glycemic index ( will increase you blood sugar)
• Sugar free, but artificial everything else.
• No added sugar… because the all natural version has enough sugar to give you type II diabetes anyway.
• “Diet” food, but it causes cancer in lab rats so don’t drink/eat too much of it.

These labels are not only frightful, but downright deceptive. Similar to Halloween, our food products are in disguise, wearing various masks. When you wear a mask, the last thing you want people to know is the real you. Well these products are the same way.

But, have no fear Nick “The Count” Garcia has uncovered the many masks of the food industry and will reveal the true identities of many food items.  MUHAHAHAHA!! That was my evil laugh.

Consider the logic that food manufactures would have us believe: fat-free is good for you; jelly beans, jolly ranchers, and cotton candy are fat-free; therefore all those sugary candies are good for you. Makes sense? Think about it. In fact, a study at John Hopkins University recently determined a link between high blood sugar and heart disease. This means high glycemic foods, such as the candy I just mentioned as well as many similar products, are inherently unhealthy.

Let’s examine some examples of the scary food that is supposed to be good for you, but will secretly kill you faster than Freddie Kruger.

1. Diet Soda

Treat? A sugar-free version of the popular carbonated beverage that you can drink on the go.

Trick? Soda is horrible for you, but take out the sugar and add in cancer causing Aspartame,  combined with the artificial flavors and colors that are in all sodas, and you have a recipe for Tumor in a Can. Then of course you’ve got the caffeine factor, which is linked to hyperactivity, high blood pressure, and can negatively affect your blood sugar.

Nick “The Count” Garcia says: Filtered water and the occasional glass of milk, think Casper. He was either clear or white!

2. Sushi made with white rice and imitation crab meat or vegetables

Treat? Seaweed contains essential nutrients such as selenium, calcium, iodine, and omega-3 fats. Sushi is nearly always wrapped in seaweed.

Trick? These mask-wearing imitators don’tdeserve to be called sushi. They are just small, compact, high glycemic, high calorie, carbohydrate nuggets. There’s not even much protein in these things. Eat 3-4 of them and you’ve had your serving for the day. Aside from that, imitation crab meat isn’t even good for you. It is mostly just a crab flavored tofu-like substance fortified with sugar, sugar, and more sugar.

Nick “The Count” Garcia says: In order to get some healthy carbs, some high-quality protein, and the benefits of omega-3 fats, choose real sushi made with salmon or tuna.  Order sashimi instead of white rice for an even healthier alternative.

3. Peanuts

Treat? Peanuts contain healthy fats that contribute to the reduction in triglycerides, which are known to promote cardiovascular disease. In addition to monosaturated fatty acids, peanuts also contain magnesium, vitamin E, arginine, fiber, copper and folate all of which help to reduce the risk of cardiovascular disease.

Trick? Aside from being high in fat and calories, peanuts also are loaded with omega-6 fats cause your body to NOT absord omega-3’s properly. The omega 3 to 6 ratio says that your intake of each omega fatty acid should be 1:1. The reasons why this ratio is recommended is a topic for a whole other article. All we need to know is that the American diet is typically from 20:1 to 50:1 in favor of omega-6, so any effort to reverse this trend is important for combating over 10 different common diseases including Alzheimer’s, rheumatoid arthritis, and diabetes. Peanuts are often contaminated with a carcinogenic mold called aflatoxin, and they are also one of the most pesticide-contaminated crops.

Nick “The Count” Garcia says: Almonds or all natural organic peanut butter, but pour off the top layer of oil and replace with olive oil if the resulting peanut brick is too stiff. Olive oil is very low in omega-6 fats.

4. Reduced-Fat Peanut Butter

Treat? All peanut butter provides a heart-healthy substantial quantity of monounsaturated fat.

Trick? Most commercial peanut butters are made with the same type of sugar that cake frosting is made with. Reducing the fat makes it even worse because even MORE nasty sugar is added and they contain less healthy fat. I’d rather just

Nick “The Count” Garcia says: As with peanuts, choose almonds or all natural organic peanut butter instead. Just remember to pour off the top layer of oil and replace it with olive oil if the resulting peanut brick is too stiff. Olive oil is very low in omega-6 fats. I personally switched to Sunflower Seed Butter and Almond Butter, which are tastier and less-fattening. I wonder if they make a Pumpkin Seed Butter?

5. Corn Oil

Treat? It contains omega-6 fatty acids, which are unsaturated fats that don’t raise cholesterol. Sounds corny to me…

Trick? In the true spirit of peanuts, corn oil has 60 times more omega-6s than omega-3s. Omega-6 fatty acids increase inflammation, which boosts your risk of cancer, arthritis, and obesity. This is why we prefer a balanced ratio of omega-3s, which are found in walnuts, fish, and flaxseed. And yes Omega-3s reduce inflammation, along with many other benefits.

Nick “The Count” Garcia says: Coconut or Olive oils, which have a far better ratio of omega-6s to omega-3s. In my ghastly opinion, cook with coconut oil and dose your salad with olive oil for the ultimate metabolism booster.

6. Fat-Free or Reduced Fat Salad Dressing

Treat? Less fat means less calories. Plus that salad dressing fat is lard just like mayo and Crisco. I smell a witchy spell coming on…

Trick? Firstly because when fat comes out, sugar goes in. Either that or artificial flavors and sweeteners. Secondly, since many vegetables are fat soluble, taking away the fat from the dressing means fewer of the salad nutrients will be absorbed into your body. This was confirmed by a study at Ohio State University wherein a higher fat salad dressing resulted in an increased uptake of the antioxidants lutein and beta-carotene.

Nick “The Count” Garcia says: A salad dressing made with olive oil with vinegar make for a scary surprisingly taste! Give it a try, you might like it.

7. Anything made with Soy

Treat? It’s not. But in the spirit of argument: vegetarians and vegans eat the stuff so they can get protein in their diets. Yay ::sarcasm:: Plus the stuff is apparently low in fat and an alternative to whey for the lactose intolerant. Did you know most lactose intolerant ghouls are also soy intolerant ghosts?

Trick? Straight up, soy is linked to lower testosterone and increased estrogen in males, and is also linked to increased breast cancer in women. Soy also promotes hypothyroidism, thyroid cancer, and infertility just to name a few additional disorders. Phytic acid, trypsin inhibitors, toxic lysinoalanine and highly carcinogenic nitrosamines are all highly present in soy products. Infants in particular can be adversely affected in many negative ways from exposure to soy, including premature development in girls, and underdevelopment in boys.

Nick “The Count” Garcia says: any high protein whole food such as brown rice, goats milk, coconut milk, almond milk, whole grains, nuts, seaweeds, seeds, beans, and lentils. If you must have a protein powder, choose any of a variety of protein powders available on the market today, including whey and egg protein. As a side note, goats milk is considered one of the healthiest foods on the planet today, so give it a try.

8. Yogurt cups, especially those with fruit at the bottom

Treat? Individually, fruit and yogurt are two of the healthiest food choices at the grocery store.

Trick? Manufacturers load these products up with corn syrup, which effectively doubles the amount of sugar. All the better to entice kids to ask you to buy this CRAP food.

Nick “The Count” Garcia: Horizon yogurt, which contains additional live active cultures to help your digestive system. Choose the light version if you wish. Activia is another alternative to Horizon, if you think Organic is hokey. It isn’t, its magically nutritious.

9-11. Fruit Juice, Dried Fruit, and Fruit Cocktail

Treat? Well because fruit is good for you. It has a ton of vitamins, minerals, and antioxidants; not to mention fiber.

Trick? Fruit juice and fruit cocktail normally have sugar added. Some fruit cocktails come in a thick sugary syrup, and there’s more sugar in a glass of fruit juice than in a candy bar and as much as in a glass of soda (grape juice has about 40g of sugar in one serving). You get no fiber from fruit juice, and the stuff usually has preservatives added to it. Dried fruit is similarly bad because it is also loaded with sugar, although not with added sugar. Think of it this way: take any fruit, which is naturally loaded with sugar, remove all the moisture thus shrinking it down to a fraction of its normal size, then sell it by the bucket load to consumers who don’t understand that this little tiny piece of fruit still has nearly all the calories and sugar of the original fruit! Can anyone say “portion control”? What about “blood sugar coma”? Most dried fruits also contain sulfur dioxide, a preservative…that causes GAS. How bad do you want to keep the trick or treaters away?

Nick “The Count” Garcia says: Eat the whole fruit including the skin if possible, but limit it to one serving of fruit per meal/snack to avoid insulin spikes. If you must have fruit cocktail, choose one that comes packed in its own juices instead of syrup.

12. Smartfood (Cheesy Popcorn)

Treat? Because cheesy popcorn is oh so tasty.

Trick? Because you are really just eating the popcorn equivalent of potato chips. Seriously, compare total calories and you will find that you are not saving much on the calorie front by eating Smartfood instead of chips.

Nick “The Count” Garcia says : Get some spray butter, pop some plain popcorn, spray a light coat of spray butter on the popped corn, sprinkle various spices on the corn (but go easy on the salts), and shake it up in a bad. Now you have a low fat tasty treat. Smartfood isn’t as bad as a candy bar or a Twinkie though, so go ahead and splurge every so often.

13. Beans packed in sugary syrups such as Boston Baked Beans

Treat? Baked beans are good for you because these types of beans are loaded with fiber. Come on they are musical fruit…

Trick? The sugary syrup, just as much as in a can of soda, is just going to spike your blood sugar and insulin levels. This is never good for preventing heart disease or type II onset diabetes.

Nick “The Count” Garcia says : Red kidney and Black. These things are packed with protein and fiber, and can be mixed with any sort of salad or pasta. Sometimes I enjoy kidney beans straight out of the can; no cooking, just wash and chow. There are also several other kinds of high protein, high fiber beans, but they typically have to be cooked first. I say this because I tend to be lazy about cooking and I know you do too.

14-20. Granola, White Pasta, Pasta Salad, English Muffins, Bagels, Croutons, and Pretzels

Treat? Granola has some fiber, pasta salad has some vegetables, croutons make our salad crunchy, english muffins are one step up from bagels, and pretzels are a quick low-fat snack.

Trick? One word: carbohydrates. All of these foods are made with corn syrup and/or processed white flour. These foods will spike your blood sugar faster than Bruce Lee could have kicked you in the face. You also won’t get much nutrition in the way of protein, fiber, vitamins, or minerals from any of these foods. A lot of these foods have tons of Sodium and are starchy carbs, both a cocktail for a plump goblin!

Nick “The Count” Garcia says: 100% whole grain or whole wheat pasta and English muffins for increased fiber and protein. Egg salad because, like it or not, eggs are good for you and are high in protein. Almond slices are high in omega-3 fats and are crunchy like croutons. Substitute healthy nuts for white starches whenever you can and you too can receive a 30% less chance of heart disease.

Clearly there are many alternatives to sneaky consumer foods. Fruits and vegetables remain a key ingredient in a healthy diet, and now you can look for tricky catch phrases when purchasing ‘health foods’. Drink plenty of water, get plenty of sleep, and eat wholesome low-sugar, healthy-fat foods; I bet you will end up doing OK as a result.

Don’t let the masks fool you, learn to read food labels and see past the food manufacturers witchy spells!

Halloween is the beginning of a LONG holiday season of family gatherings, work parties, and marketing around every corner. Use this post and the rest of the reads on my blog as a reference guide to getting through the holiday season a better, healthier, more fit YOU.

2010 is approaching FAST, so don’t let the “manana trap” of “I’ll wait until the beginning of the year” to get your fitness on! Do it now! Take some action; put your thoughts and desires into motion.

Spook ya later!

Nick “The Count” Garcia

Do you remember the REAL ending to the little jingle above? Beans never seemed appetizing for some reason…Until now! The uniquely delicious and nutritious bean is becoming more popular, with good reason.

A Plethora of “Beany” Choices

As many different types of beans there are, you could actually sing a song about this nutritionally sound…fruit? Yes, technically beans are a fruit since they form from a fertilized flower and contain the seeds of the plant, just like pumpkins!

Kidney, garbanzo, pinto, mung, lima, black-eyed peas, lentils, split peas, and black beans. Okay, I admit it would difficult to write a song about beans. I will attempt to persuade you that adding beans into your diet will aide you in burning fat, boosting your metabolism, and keeping you healthy.

Black Bean Delight

For purposes of this article, I am going to focus on black beans. When it comes to three basic categories of nourishment – protein, fiber and anti-oxidants – few foods have as solid a nutritional profile as black beans. Black beans pack a punch when it comes to protein and fiber. On average, each cup features about 15 grams of both protein and fiber. That amount of protein is about the same as contained in 3 egg whites, but in the case of egg whites, there is no fiber to be found.

Incorporating Black Beans into Your Meals

Black beans are such a versatile food that adding them to any dish wouldn’t be a culinary faux pas. I eat black beans with just about anything you could think of, eggs in the morning, with a sandwich for lunch, or with a grilled piece of chicken or fish for dinner. A great idea is to sprinkle a few whole black beans onto a vegetable rich salad-talk about a healthy dose of cancer-fighting friends!

Black beans are also rich in nutrients, such as iron, that increase energy levels, which, in turn, help to feed the muscles with oxygen.  Packed with soluble fiber to stabilize blood sugar and maintain stamina.

If you are full of beans, you are more than likely full of energy!

I focused on black beans, well because they are my favorite and probably the best bean for you. I also recommend lentils, pinto, black-eyed peas, and split peas to mix things up or heck, even whip up a big ole musical bean salad.  Beans with brown rice are an ideal meat-free, protein rich meal.

Look for Amy’s Black Beans my personal favorites. If you can’t find Amy’s, don’t fret just open your ears and listen for this musical fruit to produce its magical sounds!

You can find Amy’s Brand at Brazos Natural Foods

Saturated fats:

• Found in animal fats and tropical oils
• Do not normally go rancid, even when heated for cooking
• Made in our bodies from carbohydrates
• Constitute at least 50% of the cell membranes; they give cells stiffness and integrity
• Needed for calcium to be effectively incorporated into skeletal system
• Protect liver from alcohol and other toxins
• Enhance immune system
• Needed for proper use of EFAs

Sources: animal products, coconut and palm oil

Monounsaturated fats:

• Tend to be liquid at room temperature
• Do not go rancid easily and can be used in cooking at moderate temps

Sources: olive oil, almonds, pecans, cashews, peanuts, and avocado

Polyunsaturated fats:

• Contain linoleic acid ( omega-6) and linolenic acid (omega-3) –essential because our bodies cannot produce them
• Liquid, even when refrigerated
• Should never be heated

Sources: vegetable oils, fish oil, eggs and walnuts

Cholesterol:

• Gives cells stiffness and stability
• Precursor to steroid hormones and vitamin D
• Acts as an antioxidant
• Needed for proper function of serotonin receptor in brain
• Low cholesterol levels have been linked to aggressive and violent behavior, depression, and suicidal tendencies
• Role in maintaining health of intestinal wall
• High-serum cholesterol level often indicated that the body needs cholesterol to protect itseld from high levels of altered free-radical containing fats

Sources: animal products

In conclusion, the much hated saturated fats-which Americans are trying to avoid-are not the cause of modern diseases. If they were, and if the saturated fat or cholesterol myth were true, none of us would be alive today because saturated fat was the primary energy source for most of our ancestors.

Go out eat good quality fat and tell people that “My trainer told me to eat MORE fat”!

Nick Garcia

If you think that ordering a College station Fast Food kids meal might save you on calories, fat and salt because it is smaller, think again.

A non profit public health group released a study highlighting kids fast food choices.

Over all, parents are left with very few healthy choices. Nearly every possible combination of the children’s meals at Taco Bell, Jack in the Box Sonic, Kentucky Fried Chicken, and Chick-fil-A are too high in calories, the report by the Center for Science in the Public Interest said. College station fast food restaurants are included.

Examining the nutritional content of kids meals at 13 major restaurant chains, the center found 93 percent of 1,474 possible choices at the 13 chains exceed 430 calories — an amount that is one-third of what the National Institute of Medicine recommends that children ages 4 through 8 should consume in a day.
For example, Chili’s Bar and Grill, including College station’s Chili’s, has 700 possible kids’ meal combinations, but 94 percent, or 658, of those are too high in calories. One Chili’s meal composed of country-fried chicken crispers, cinnamon apples and chocolate milk contained 1,020 calories, while another composed of cheese pizza, homestyle fries, and lemonade contained 1,000 calories.

The “Big Kid’s” Meal at any College station Burger King which includes a double cheeseburger, fries, and chocolate milk at 910 calories, and College station Sonic’s have a “Wacky Pack” with 830 calories worth of grilled cheese, fries, and a slushie. While there are healthy choices to be found, parents have to navigate a minefield of salt, fat, and calories to find them. The report also found that 45 percent of children’s meals exceed recommendations for saturated and trans fat, which can raise blood cholesterol levels and increase the risk of heart disease, and 86 percent of children’s meals are high in sodium.

Six restaurants, all found in College station (Applebee’s, TGIFriday’s, Outback Steakhouse, Olive Garden, Red Lobster and IHOP), weren’t included in the report because they do not disclose nutrition information about their meals even when asked, the center said. Other College station restaurant chains included in the report are Wendy’s, Dairy Queen, Arby’s and Denny’s.

The report recommends that all restaurants start including more fruit and vegetables, whole grain foods, and reformulate all meals to have fewer calories, saturated and trans fat, and salt, with choices like fruit and vegetables and low fat milk the default sides instead of French Fries and soda.

They also suggested that restaurants add nutrition on menus and menu boards. New York and San Francisco are among the cities and localities that have adopted menu labeling policies. Hopefully College station Fast Food Restaurants will follow suit.