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Wednesday, January 3, 2007
Down and Dirty Resolution Reminders for FAT Loss
The Atlanta Journal-Constitution
Best Food Sources and Portions
Good Foods Are Your Friend This is the ‘2007 Repeatable Mantra and it must be repeated until you really mean it
Cutting out foods containing sugar, alcohol and grease and replacing them with clean foods like brown rice, lean chicken and salmon will speed you on your way toward your physical goals
To eat cleanly you need to choose from the following choices and make sure to eat the correct portion sizes. Most important is to make sure that you eat about five to six small meals every day.
Use your palm or a deck of cards to determine the serving size of lean protein.
Examples include:
· Soy products · Legumes · Egg whites only · Salmon · Lean chicken or turkey breast · White fish no butter · Pork tenderloin · Beef tenderloin
Add two cups or two handfuls of steamed or fresh veggies.
Whole-grain sources should be about the size of a tennis ball. Select things like brown rice, whole-wheat toast or whole grain cereal.
Things to avoid include:
· Regular Soda. Drink water, clear green tea or black coffee instead.
· Fruit juices. They contain too much sugar.
· Too many sugary fruits.
· Becoming Proud about not eating.
· Forgetting to drink water.
Quick Pick-me-Ups
Peanut butter and Banana Sandwiches,
Bran Cereal,
Green Tea
Fat loss Reminder
In order to lose fat, you’re going to have to learn to eat more, you have to eat better food and you have to make better food choices.
Approximately 75 - 80% of your weight loss/gain is directly proportionate to the amount of calories that you put into your body.
20 - 25% of your weight loss/gain is directly related to the amount and type of exercise that you choose to do.
Your actual total weight is a combination of fat, muscle, organ tissue, bone and water. The only item on this list that is an acceptable loss is FAT !
Skinny looking people can be fat!!!!
Change is never easy but it does make the victory that much sweeter!
Put your heart into it. Stay Strong and have the most successful year ever.
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Setting SMART Goals
The Atlanta Journal-Constitution
Last week I was in Toronto shopping at my most favorite athletic wear store (Lululemon Athletica) and was using a gift certificate I had received from Christmas. Along with the certificate was a booklet that encouraged setting yearly career, personal and fitness goals. The booklet gave a great acronym to help remind you how to write goals. SMART was the acronym they used.
S- Specific M- Measurable A- Attainable R- Realistic T- Timely
I have seen this approach to goal setting before (as you may have too) but the way Lululemon presented it was so timely and simple. I thought it would be a good thing share this time of the year. So I’m passing SMART on to you for your 2007 resolution and goal setting. If you have already written your goals, put them to the SMART test. Remember, goals that are written down are more likely to be achieved!
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