Diet Trumps Exercise for Weight Loss

Didn't we just tell you in our last blog posting that diets don't work?  So have we changed our minds already?  No.  Most people refer to a diet as a very calorie-restricted eating plan.  Our definition of diet is the foods that comprise your daily eating, and we stand by our assertion that the only diet we endorse is one that encompasses healthy eating habits that you can maintain for a lifetime.  So while we do not agree with low calorie or fad diets, we do concede that a diet defined by healthful eating habits is more likely to lead to weight loss than exercise.

So are we saying you should just push away from the table and forget about push ups?  Never!  Exercise has so many benefits that far outweigh (couldn't resist) weight loss that if you do experience weight loss as an added benefit of exercise it is just the icing on that chocolate cake you had for breakfast.  Remember that study?

Does it really mean anything if you achieve your weight loss goal but you are winded trying to keep up with your child or grandchild?  Can you maintain your independence as you age if you develop osteoporosis and you fall and break your hip?  Exercise has been proven to reduce the risk of so many diseases that they are too numerous to list.  In addition, functional exercise will improve your ability to perform everyday tasks and to remain active at the things you love.  And finally, the mental benefits of exercise cannot be ignored.  Doctors have long been advising their patients to keep their minds sharp by doing crosswords or Sudoku puzzles.  More recently, though, physical exercise has been shown to have an even greater impact on preventing dementia or Alzheimer's than performing mental challenges like crosswords. 

Most people who begin an exercise program to lose weight "fail".  They fail to lose weight right away so they give up on their exercise program.  Metabolic training all by itself is not a weight loss program.  It is a fat loss program that leads to body transformation, and as we have witnessed with many of our Warriors, a life-transforming program. 

The first changes that we see in our Warriors are increased strength and a younger looking face and some "shifting".  This shifting is actually a reduction in body fat and an increase in lean muscle.  So while you may not be seeing the number on the scale going down, your body is undergoing a very healthy change.  Your heart is getting stronger, your balance and flexibility are improving, and you are gaining lean muscle that will improve your ability to do everyday tasks and improve your performance in your athletic endeavors. 

When our Warriors start seeing and feeling these changes, they become more motivated to make other lifestyle changes to improve their health and to achieve weight loss if that is their goal.  Those "other changes" include moving toward clean eating habits and adding more cardiovascular activity.  So if you are just beginning on your journey as a Metabolic Warrior, be patient, it is one step at a time.  If your goal is to lose 10 or 20 pounds, you didn't gain that weight in 2 weeks and you are not going to lose it in 2 weeks.  But as our veteran Warriors know, it is a journey toward good health and fitness that is worth taking. 

TRX and Tutus?

In spite of cooling temperatures we had our largest TRX training ever!

When Jerry jokingly said he should have a tutu on he didn't know what he had just gotten himself into.

As it gets colder maybe he will decide to keep the extra layer?

Judy crowned him our "Princess Warrior"

Rock n Glo 5k

Say it one more time... Diets don't work

Can you lose weight on a diet?  Yes.
Is it the kind of weight you want to lose?  No.
Will you keep the weight off long term?  Probably not.
Why?  DIETS DON'T WORK unless it is a part of a lifestyle change that you can maintain... FOREVER!

Many people lose significant amounts of weight on the _________ diet.  You can fill in the blank with any diet that comes to mind because you probably can lose weight on just about any diet you choose.  Unfortunately, almost as many people who lost weight on the _______ diet, regained everything they lost, and usually more.

Food is fuel for our bodies, and just as a car cannot run without fuel, our bodies cannot perform well without proper nutrition.  Even individuals who do not exercise and are relatively inactive need a minimum number of calories to function.  Resting metabolic rate (RMR) is the amount of energy expended daily by humans and other animals at rest.  The release, and using, of energy in this state is sufficient only for the functioning of the vital organs. 

Ever wonder why you have difficulty problem solving or staying on task when you are hungry?  Your brain needs food too.  Although the average adult human brain weighs about 1.4 kilograms, only 2 percent of total body weight, it demands 20 percent of our resting metabolic rate.  Most studies indicate that our brains need 300 to 500 calories per day to function.  There are numerous diets that restrict calorie intake to as few as 500 calories per day, barely enough calories to support brain function. 

The only diet we endorse is healthful eating.  We strongly believe that through lifestyle change that includes cardiovascular exercise, strength training, and healthful food choices you will achieve fat loss and eventually weight loss that you can maintain permanently. 

Sedona Personal Trainers will take on any challenge

We pride ourselves on being willing to take on any reasonable challenge.  And we have invited you to bring your friends, family, paper delivery person, grocer, hair dresser, or anyone you meet on the street to our trainings. But even we were a little surprised at the latest visitor to our metabolic training.

Okay, we admit we don't have a lot of experience working with clients who have eight legs but we LOVE A CHALLENGE!  So we encouraged our Warriors to make him feel welcome by getting down on his level and he warmed up to us pretty quickly. 

He seemed a natural with 8 "arm-legs" for all those push ups, but the bicep curls were a struggle.

Not sure if he will be back for the next training so we left him with the recommendation to add strength training to his routine to improve bone density and some plyometrics and interval training to improve leg speed. 

Island Red Beans (Habichuelas Coloradas Grandes)

Pair with Garlic Roasted Pork

From: Eating Well
Makes: 8 servings, about 3/4 cup each
Active Time: 20 minutes
Total Time: 50 minutes

Ingredients

• 1 tablespoon extra-virgin olive oil
• 4 cloves garlic, crushed and peeled
• 2 Anaheim or poblano chile peppers, finely diced
• 1 small onion, finely diced
• 1/2 cup packed finely chopped fresh cilantro, plus more for garnish
• 4 15-ounce cans red kidney beans, rinsed (see Dried Bean Variation)
• 1/2 cup tomato sauce
• 1/2 teaspoon dried oregano, crushed
• 1/4 teaspoon freshly ground pepper
• 1/8 teaspoon salt
• 1-3 cups water

 Preparation

1. Heat oil in a large saucepan or Dutch oven over medium-high heat. Add garlic, chile peppers, onion and cilantro and cook, stirring, until the onion is softened, 3 to 4 minutes. Add beans, tomato sauce, oregano, pepper and salt; stir to combine. Add 1 to 3 cups water. (Usually the beans are covered by at least 1 inch of water. The more “wet” you like your beans, the more water you should add.) Bring to a boil. Reduce heat and simmer, stirring occasionally, for 30 minutes. Serve sprinkled with cilantro, if desired. Dried Bean Variation: To use dried beans instead of canned beans, sort 1 pound red kidney beans, discarding any debris. overnight soak: Rinse beans and place in a large bowl. Cover with cold water and let soak for at least 8 hours or overnight; drain. quick soak: Rinse beans and place in a large pot. Cover with water and bring to a boil.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate for up to 2 days.

Nutrition

Per serving: 221 calories; 3 g fat ( 0 g sat , 1 g mono ); 0 mg cholesterol; 38 g carbohydrates; 12 g protein; 15 g fiber; 616 mg sodium; 691 mg potassium.
Nutrition Bonus: Vitamin C (50% daily value), Folate (30% dv), Potassium (20% dv), Iron (17% dv).

Garlic-Roasted Pork



Serve with Island Red Beans

From: Eating Well
Makes: 8 servings
Active Time: 10 minutes
Total Time: 1 hour 20 minutes

Ingredients

• 6 cloves garlic, crushed and peeled
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon dried oregano
• 1 teaspoon paprika
• 1 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 1 2-pound boneless pork loin, trimmed

Preparation

1. Combine garlic, oil, oregano, paprika, salt and pepper in a food processor or blender and puree. Rub pork all over with the seasoning mix and wrap tightly with plastic wrap or place in a large sealable plastic bag. Let marinate in the refrigerator for at least 20 minutes or up to 1 day.
2. Preheat oven to 350°F.
3. Remove the pork from the plastic and place in a shallow roasting pan. Roast, uncovered, until an instant-read thermometer inserted into the center registers 145°F, 50 minutes to 1 hour. Let rest for 10 minutes, then slice and serve.

Tips & Notes

• Make Ahead Tip: Prepare through Step 1 up to 1 day ahead.

Nutrition
Per serving: 203 calories; 11 g fat ( 3 g sat , 6 g mono ); 64 mg cholesterol; 1 g carbohydrates; 0 g added sugars; 23 g protein; 0 g fiber; 337 mg sodium; 361 mg potassium.
Nutrition Bonus: Selenium (40% daily value).