Perfect Fit Personal Training

A blog to enlighten you about health and fitness

Sweet or Regular; Which Potato is Better For You?

I have had clients ask me about eating potatoes versus sweet potatoes, and what the difference was health wise.

I always say that you can never go wrong with eating  your veggies, but all veggies are not created equally.

Potatoes are enjoyable as roasted, mashed, fried, and baked; skin on, skin off…they are great and tasty in many forms. However, they have a GI (glycemic index) value of between 56-111 (depending on the potato), which is at the top of the chart. For more info on the Glycemic Index: http://en.wikipedia.org/wiki/Glycemic_index

Potatoes

Sweet potatoes, on the other hand are in the medium category on the GI, and have a host of other benefits such as antioxidants and high fiber content. For more info on sweet potatoes, check out this site: http://www.whfoods.com/genpage.php?tname=george&dbid=69

As with all carbohydrate rich foods, you should take care to eat only what your body needs, and keep your plate mostly loaded with high fiber, colorful veggies with low caloric values, such as spinach,  green leaf lettuce, and celery. For more lo-carb veggie options, check out this link: http://lowcarbdiets.about.com/od/whattoeat/a/whatveg.htm

That’s all for now; remember to eat well most of the time to enjoy the benefits of your workout program. If you work out hard but eat a ton of junk, you may still remain at the same weight and not look any differently.

One more interesting link on potatoes and their contents: http://breastcancer.about.com/od/cancerfightingfoods/a/potatoes.htm

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Are you Thirsty?

Water intake is so important for everyone, but if you exercise regularly, it’s even more important as you are losing water through sweat and keeping your internal organs cool.

How much water should you be drinking to stay hydrated? Check out this link to the Mayo Clinic: http://www.mayoclinic.com/health/water/NU00283

I like to have a glass of water as soon as I wake up, then some more with breakfast. A little with my workout, post workout, in the afternooon, etc. It’s not that hard if you keep a full bottle on hand wherever you go. Fruits and veggies are also a great source of water.

Cheers!

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You Might be Skinny…But Are You Really Fat?

Body fat is not always something that is obvious; someone can look quite slim, but when they are tested, their body fat is higher than is optimal for their age and gender.

High body fat can lead to many health problems, like high blood pressure, high blood cholesterol, diabetes,  heart disease, and  increased types of cancer.

Here is a link on ways to test your body fat:

http://www.new-fitness.com/body_fat_measuring.html

 

Canadian Guidelines for healthy body weight:

http://www.hc-sc.gc.ca/fn-an/nutrition/weights-poids/guide-ld-adult/qa-qr-pub-eng.php

Learn more about obesity:

http://www.hc-sc.gc.ca/hl-vs/iyh-vsv/life-vie/obes-eng.php

 

Your health is in your hands; make sure your body fat is in check so that you can stay healthy and happy, living a long and enjoyable life.

 

I am available to do body fat testing; with a portable device I can take it just about anywhere! Call me today to set up your body fat test: 604-318-6534

 

 

 

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Fiber, Friend to All!

Here is a very interesting and informative article on Fiber taken out of this month’s IDEA journal.

 

Enjoy!

 

http://www.ideafit.com/fitness-library/fiber-amp-digestive-health-for-active-people-of-all-ages?sourcecode=ACEIFJ

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Are you Just Fat, or is it Your Thyroid?

I’ve been reading an interesting book the last couple of days about thyroids, and how they work; and in a lot of cases, how they don’t work.

It’s quite interesting to read about the millions of people in North America that suffer from hypothyroidism in a variety of ways.  I had no idea it was such a problem on our continent.  Hypo meaning that their thyroids are not producing enough thyroid hormones.

So what is your thyroid supposed to do anyway? Here is an excerpt taken from MedicineNet.com:

Thyroid gland: A gland that makes and stores hormones that help regulate the heart rate, blood pressure, body temperature, and the rate at which food is converted into energy. Thyroid hormones are essential for the function of every cell in the body. They help regulate growth and the rate of chemical reactions (metabolism) in the body. Thyroid hormones also help children grow and develop.

 

Of most interest to most of  us, of course, is the part about regulating the rate at which food is converted to energy, or in other words, your metabolic rate.

When thyroids are not working the way they are supposed to, you can become very obese in a short amount of time. There are a number of problems that can occur with thyroids, and in women over the age of 50, this is increasingly prevalent, according to Mayoclinic.com. Very interesting that increased weight gain can occur with hypothyroidism in women who may be going through menopause, while menopause is also supposed to result in increased weight gain due to hormonal fluctuations.

Getting your thyroid checked as a routine precaution may be wise if you are a woman going through menopause, as there may be more at play in your body than only menopause.

 

Have a great Sunday night!

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You Are What You Eat

With January 1st resolutions maybe a distant memory, you may have fallen back into your old dietary ways.

Even if you’re at the gym plugging away at weight and cardio machines, you may be finding that you’re not reaching your goals as fast as you’d like to.

What are you eating these days?

What you eat, how much you eat, and when you eat can greatly impact your weight loss gains (or should I say losses?!)

Eating well, nutritiously MOST of the time, is going to make dramatic differences in how quickly you shed those unwanted pounds. Just exercising (even though exercise is great!) is not going to get you to your ultimate weight loss goals, at least not nearly as quickly.

Keeping a food diary daily can really help you keep track of what you’re eating, when you’re eating it, and maybe even why you’re eating it (were you hungry, or was it just in front of you so you ate it?) A great resource center, which is free, is called sparkpeople.com, where you can track your daily  food intake and it will show you how many calories, fat grams, protein and carbs that you are actually taking in. It can also give you a meal planner so you can plan how to eat for a certain amount of calories.

Working out regularly is a great way to help you burn calories while also building lean muscle tissue, but it needs to go hand in hand with great eating patterns.

For more information on starting a workout plan with Perfect Fit Personal Training in North Vancouver, BC, please email me directly at: nicole@perfectfit.ws

Together we can plan  a pathway for you to reach your health and fitness goals.

 

Have a great Sunday!

 

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It’s Been Two Weeks, How Are Your Resolutions Doing?

If you’re like most people, you made your resolutions on January 1st, and by the 3rd or 4th, they were mostly forgotten. Now, by the 14th, they may seem like a distant memory.

Here are a few tips on how to stay motivated, and stick with your health and fitness resolutions for now, and the greater future:

  1. Stay away from bad influences: do certain stores make you want to buy unhealthy foods? Stop shopping there. Do certain foods or drinks make you want to drink more alcohol than you would normally? Try to stay away from those foods and drinks. Are there people in your life that always want you to do unhealthy things with them like eating fatty foods and vegetating? Try to find other people who have a more positive influence on your lifestyle.
  2. Put up photos all over your house of how you want to look. You can get photos of yourself looking your best, or perhaps pick some pictures from magazines of people who have the same body type as you and use them to motivate you. Everytime you see the photos, you will be reminded of how you want to look, and think of what you need to do to get to that place.
  3. Clean up your life: empty your fridge of garbage food, empty your cupboards of high fat/calorie laden snacks. Check through your wardrobe and get rid of “fat” clothes that you’re saving…you don’t need them. Keep your life tidy and uncluttered and you will find yourself doing it it all areas including your diet.

 

Good luck keeping your resolutions on the forefront of your mind.

Don’t give up!

 

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holiday blues?

Did the holidays give you more than you bargained for?

If you´re like most people, you may have imbibed more than usual in high calorie drinks and desserts. With all the variety and options to choose from at holiday parties and dinners, it´s hard to keep saying no.

With the new year upon us, it´s a great time to reasses your goals, past and present, and make a plan to reach those goals.

Setting small, attainable goals are more reasonable than setting large, mostly  unattainable goals.

Good luck on your path to health and wellness in 2011!

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Drink Your Milk!

After every workout, you are probably thirsty, and also probably hungry, too.

Post workout drinks/meals can range from high carb to high protein, but may not have all the ingredients or ratios of macro nutrients that you need.

So what should you be drinking following your  workout or training session?

Check out this article to learn more about the benefits of good old chocolate milk!

http://esciencenews.com/articles/2009/06/01/new.study.finds.lowfat.chocolate.milk.effective.post.exercise.recovery.aid.soccer.players

It’s inexpensive, tastes great, and it can get you through to your next meal.

Huh!

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Improve Your Golf Game

Improve your swing, your stance, your posture…all by working out with a professional personal trainer.

Perfect Fit Personal Training in North Vancouver, BC can help you achieve a better golf game by getting you fit and strong from head to toe.

Perfect Fit Personal Training is experienced in getting people of all shapes and sizes in the best shape of their lives, golfers included.

Check out our article in Alive magazine on getting Golf Ready.

Hiring a personal trainer to get golf ready is a great decision, so don’t wait, email us now at nicole@perfectfit.ws


to set up a free consultation.

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