This Year is OUR Year

I love the enthusiasm for fitness in 2010. I'm empowered about the stories, whether its my friend reaching her 50 pound weight loss goal, an old school mate pulling out workout DVDs, and especially the stories of people out there struggling to survive those treadmill or track workouts (hang in there!). 2010 is the year about getting fit, ushering in a new and healthier decade. Its the year for ourselves accountable and for understanding what we have to burn versus what we consume. Its about realizing the work ahead of us and not being afraid to take advantage of the time and of our bodies to push ourselves harder. Its about realizing how strong we are both mentally and physically. Its about knowing the value of sweat and hard work. But we're ready because we're strong and powerful, more than we even know.

There's no secret and no magic formula. Its about work. its about sweating everyday, about burning more calories than we're taking in. Change things up and often. Keep your body working by keeping it guessing. Stick to foods found in nature and not created in a lab. I can't promise it will be easy but rest assured, it'll be worth it. Until next time, in great health 2010!
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Updates

Hey guys! Sorry I've been out of tow Monday and Tuesday. I'm adjusting schedules and the blog got put on hold. I hope are all doing well! I will post the rest of the section on kitchen staples tomorrow. Until then, in good health!
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Eggs, your new friend, again

Don't buy into the hype about eggs being totally bad for you and your cholesterol. I just heard of a Danish study conducted last year in which people ate three eggs a day for five weeks. At the end of the study, true their levels of total cholesterol were higher. The significance was the increase in LDL or bad cholesterol hadn't underwent a significant change in levels. And for variety, you shouldn't be eating three eggs a day anyway. The scientists there and a growing number over here are concluding that routine consumption of eggs does not adversely affect your cholesterol unless you already have a cholesterol problem. And if you do, egg substitute offer the same protein benefits of eggs without adding any cholesterol.

I love eggs for several reasons. First off, they're cheap. You have roughly six meals in a carton that costs on the average a dollar. Second, they're are super versatile. Eggs are just for breakfast anymore. Looking to make a personal pizza without bread and its added calories? Egg. Boil them, fry them, scramble them, stuff them in a pocket and on an english muffin. Third, eggs provide healthy protein essentially in staving off hungry and rebuilding muscle fiber worn down from exercise. For all these reasons, eggs are a major component in my weight loss strategy.

Pasta, the perfect guy food

I love pasta and completely dismiss and notion, claim, and rule that says I can't have any while trying to watch my weight. True pasta is a starch, loaded with carbohydrates, and not considered a nutrient dense food. But companies are starting to go the extra mile in fortifying their pasta with minerals as well as offering multi-grain and whole wheat varieties that add extra fiber to give you a more satisfied feeling. And I've read reports that people eating the whole wheat varieties actually eat less pasta and feel more satisfied after the smaller portion than if they ate regular pasta.

Here is the white elephant in the blogosphere, however. Portion control. Always. Pasta is sneaky because it's calorie loaded. An average serving is 2 ounces or roughly 3/4 cup for shaped pasta (elbow, rotini, penne). That two ounces contains around 200 calories, which is a lot if you're sticking to the 1800-2000 calorie, eat every two hour rule. But I found if you pair the pasta with a lean meat (even turkey pepperoni), you'll be more satisfied.

Here's what makes it my perfect guy food. It's fast and easy. 10 minutes in boiling water, combine with a low calorie sauce or even light dressing and you have a meal. Combine whole wheat rotini, a small pack of light tuna, a wedge of light laughing cow cheese, some herbs and you have a well-rounded meal.

So remember, portion it out but never rule pasta out of your life. Til next time, in good health!

Guy on a Diet Tweets!

Actually I've been "tweeting" for awhile but don't use the site. Its being revamped to coincide with Guy on a Diet. It'll be more personal observations and things that I'm going through in the world of health, fitness, and nutrition. I'm hearing a lot of interest in the motivational aspect of weight loss/fitness and hopefully the shorter status changes on twitter will provide the perfect avenue for that! So if you need an extra push, find me at www.twitter.com under fit4lifejoey.

In good health!

Staple 1, Go Nuts

Nuts are the perfect portable snack food. Bit size and easy to travel with, these guys are protein packed, capable of holding you over between larger meals. Don't be scared of the amount of unsaturated fat. Nuts are a nutrient dense food. It'll take awhile for your body to process them, leaving you fuller longer. The only caveat is watch sodium content. The best kind are natural (like almonds or pecans). Almonds are particularly good for me because in natural form they have a sweet taste but aren't too chewy. Do be careful about serving size. An average serving of almonds is 28 and there are roughly 40 peanuts in a serving. I also like putting almonds in oatmeal. As for the portability, almonds are great for carrying along with you on longer workouts that require you to refuel as well as long walks, etc. Nuts are my go to snack and one of the most consistent things I've ate throughout my weight loss. Tomorrow, whats in a pasta?

Til then, in good health

What's in Your Kitchen?

I have an awesome idea I think everyone will like. Starting tomorrow I will do a ten part series on food staples I always have close by. From snacks to meals, these are 10 things you will be sure to find close to me at all times. So excited. Hope y'all are enjoying the new pita recipe. Until next time, in good health!
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