Nutrition

Top 5 Movies About Nutrition

by Rob on December 30, 2011

The end of one year and the start of another is usually a time for reflection.  What went well this year?  What are you going to work on next year?  I encourage all of my clients to set goals before the new year starts so they can hit the ground running come January.

Sometimes you need a little inspiration though!  And the holidays are the perfect time to kick back and relax…with some inspiring documentaries.  Okay, maybe that wasn’t your first thought, but why not get inspired by learning more about why eating healthy can change your life and the world.

Here are some of my favorites that can be found on Netflix, and some on Netflix Instant Player!

1. Super Size Me - On the heels of recent lawsuits against McDonald’s, director Morgan Spurlock takes a hilarious and often terrifying look at the effects of fast food on the human body, using himself as the proverbial guinea pig. For one month, Spurlock eats nothing but McDonald’s, ordering everything on the menu and “super-sizing” his order whenever asked. The result is a sobering examination of the line between personal and corporate responsibility.

 

2. Food, Inc. - Drawing on Eric Schlosser’s Fast Food Nation and Michael Pollan’s The Omnivore’s Dilemma, director Robert Kenner’s provocative, Oscar-nominated documentary explores the food industry’s detrimental effects on our health and environment.

 

 

3. Forks Over Knives - Focusing on the research of two food scientists, this earnest documentary reveals that despite broad advances in medical technology, the popularity of modern processed foods has led to epidemic rates of obesity, diabetes and other diseases.

 

 

4. Fat, Sick & Nearly Dead - Focusing on two men whose bodies have been trashed by steroids, obesity and illness, this documentary chronicles the rigorous healing path — including a two-month diet of fruits and vegetables — that both attempt in a bid to rescue their health.

 

 

 

5. Food Matters - With a staggering number of Americans suffering from obesity and other food-related maladies, this film takes a timely and hard-hitting look at how the food we eat is helping or hurting our health, and what we can do to live (and eat) better. Nutritionists, naturopaths, scientists, doctors, medical journalists and more weigh in on everything from using food as medicine to the value of organic food and the safety of the food we consume.

 


Post by:

Christy Meyers

Certified Holistic Health Counselor

To get further support with incorporating these tips into your life and reaching your health goals,  email Christy at info@howtochow.com, or visit www.howtochow.com and on facebook.

 

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Organic Total Body Cleanse – Review

by Rob on May 3, 2011


I had a chance to try out the Organic Total Body Cleanse by ReNew Life last month. It is a “Natural 14-day Total-Body Herbal Cleansing Program,” broken down into 3 stages, blending only organic herbs and fiber to offer an effective colon and body cleanse with no extra ingredients to add stress to your body.

The Organic Total Body Cleanse was designed by Brenda Watson, who has written many books on nutrition and recently recorded a PBS special in late 2010, The Road to Perfect Health – Balance Your Gut, Heal Your Body, making the point that chronic disease starts with an unhealthy digestive system.

Here’s how the Cleanse works. In the box you’ll receive 3 different bottles of capsules:
1. Detoxify with Organic Total Body Herbal Cleanse
2. Capture with Organic Fiber Blend
3. Eliminate with Organic Colon Cleanse

You take 5 capsules in the morning and 5 capsules in the evening and that’s it. There is no diet plan to follow or recommendations on food or exercise with this cleanse.

I had no trouble keeping up with this regimen. If you are someone who wants a very simple cleanse to help you kick off a healthier lifestyle then I think this is the perfect way to start.  For me, I’ve done two dietary cleanses in the past year or so which has provided me with better results.  This is not to say I didn’t see any results with the Organic Total Body Cleanse.  I definitely found I was processing food more quickly and having more regular bowel movements and even felt a little serge in my energy levels.

All in all I think this cleanse is good for the beginner.  If you’ve never done a cleanse before and you’re not sure what to do, this is the perfect option for you. If you are someone who does cleanses on a regular basis (two to three times a year) I’d try something a little more involved.

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5 Ways To Have More Energy

by Rob on February 9, 2011

As a trainer I spend a good part of my sessions with clients motivating them to give it 100% in every workout. This motivation doesn’t just end when the session ends, it carries over into other aspects of their lives. Unfortunately we can’t all have personal trainers and coaches at our backs all day everyday, so here are 5 ways to boost your energy and help keep you motivated throughout your workout and your day.

1. Fuel
Think of your body as if it were the most beautiful of Italian sports cars. You pull into the gas station, the attendant asks you if you’d like regular or premium, what do you say? Is there even a choice? We all know deep down what makes our bodies run smooth, efficient and gives us peak performance, so why do we choose to consume junk fuel? It’s as simple as this: Eat good food, have good energy.

2. Rest
Sleep plays a major factor not only in our energy levels at the gym but throughout the day as well. Even though some people may need more sleep then others it’s important for you to know how much sleep you require to lead a productive life. Pay attention to your bodies energy levels throughout the day. If you are tired its most likely for two reasons: You didn’t get enough sleep or your not eating foods that supply you with enough energy. Don’t get into the habit of drinking a cup of joe or taking a shot of 5 hour energy, as they may be spiking your energy, but they are reeking havoc on your body.

3. Focus
Life can be distracting sometimes, but you have to treat your workout like it’s your job. Leave your baggage at home. If you’re distracted while you’re at the gym you are not only going to slow down your own workout, but everyone else’s. You ever try to get work done at home while there’s a mess to clean up. It’s almost impossible. clear your mind, be ready to work and you’ll back to your life in no time.

4. Game Plan
Don’t waist your energy milling around the gym floor trying to figure out what exercise to do next. Go in with a game plan. have your workout written out in advance so you don’t waist time and energy. If you notice the people that look the fittest in the gym most likely have a note pad or some kind of written workout with them.

5. Have Fun!
Nothing says low energy like being bored. You are much more likely to go to the gym if are enjoying yourself. If you don’t like to lift weights then take a boot camp class. Not into tread mills, then how about Cardio Kick Boxing? Classes are a great way to get the ball rolling at the gym if you don’t have the cash to hire a personal trainer to keep you motivated.

Now you have the tools to be a success at the gym: Get a good nights rest, Eat healthy food, Mentally prepare, Go in with a game plan, and have some FUN. You’ll be looking great and feeling great in no time with all the energy you can handle.

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Blog 10: Extreme Kitchen Makeover Time

by Rob on February 25, 2010

Christy Meyers from How to Chow helps Adam makeover his kitchen from top to bottom to make it Sky Fit Approved.  Good bye Cheez Whiz and hello Quinoa!

Sky Fit Challenge – Video Blog #7 – Extreme Kitchen Makeover from Open Sky Fitness on Vimeo.

Don’t forget to check out Adam’s results so far.  This is Day 1, Week 1 and the end of Week 6.  Good work Adam!

Week 1 & 6

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Calories and Losing Weight!!!

by Rob on June 7, 2009

grilled-chicken-08

Healthy Grilled Chicken Meal

There are a million and one fads out there right now to help you loss weight:  pills, cleanses, fasting, crazy exercise machines, cabbage soup diets, lemon and cayenne pepper drinks etc. the list goes on and on.   Why do people do all these kooky diets and buy all these crazy machines?  Because they are just the like the rest of us, they want instant results.  And that is what all of these products promise.  But do they deliver?  No.  At least not when it comes to longevity.

So, how do you loss weight and keep it off?  The secret is calories.  Our bodies burn a certain amount of calories per day to function.   Here’s an example:  My body burns 2500 calories a day.  If I consume 2500 calories on a regular basis I will maintain my existing weight.  If I consume 3000 calories a day I will gain weight. And, yep you guessed it, if I consume 2000 calories a day I will loss weight.

I know this may seem elementary to some of you, but that’s how it works.

The best way to get started is to keep Food Journal.  Keep track of everything you are putting in your body.

Here’s a link to a website that will help you figure out how many calories you should be taking in for your body.

Calorie Calculator

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Post-Workout Supplements

by Rob on February 3, 2009

stockvault_1211_20070301I have to admit that I don’t normally recommend supplements to my clients.  It seems like the trend here in Los Angeles is to keep it natural.  At least when it comes to food that is.  Alas, one of my clients recently asked me about drinking a shake after his workout.  The reason being, it takes him 45 minutes to an hour to get home from the gym after work and he’s starving.

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How Will Exercise Help Me Lose Weight Faster?

by Rob on January 26, 2009

stretchIn the last post I already covered how the concept of calorie counting works in regards to losing weight. Now lets say for example, you have just figured out that your body burns 2500 calories a day to maintain your weight and you’ve decided to consume 2000 calories a day to shed a couple pounds.

If you incorporate some form of 20 minute cardio or circuit type training into your daily routine, you could burn an extra 200 to 500 calories. Which will leave you with two options: 1. Loss weight even quicker or 2. Eat 200 to 500 calories extra a day. Either way you’re still losing weight.

The one thing all people who have lost weight and kept it off have in common is consistency. You must be consistent with diet as well as your exercise regiment. It’s a lifestyle change. You have to be dedicated to your new way of life or things will never change. And the amazing thing is, things will change.

I had a client once who for the first two months of training didn’t lose a pound. We were circuit training 3 times a week and he was doing cardio on his own 2-3 times a week. And still holding the same weight. We had discussed diet and calorie intake and he had assured me that he was eating properly. Nothing but chicken and veggies. Fruits and nuts as snacks. But still the weight was staying on. I told him he was not in control of his diet somehow and that he should finally consider keeping a food journal. With skepticism he agreed. I was excited to see what the result would be. Was he sneaking food and not telling me about it? I’d soon find out. A week went by and he had tallied his weekly intake. To my surprise he was eating exactly what he said he’d been eating, BUT twice as much as he should have. He had been consuming over 3000 calories a day. The only reason he wasn’t gaining weight was because of our workouts. No joke, the following week he lost ten pounds. He dropped his daily caloric intake to 2000 calories consistently for the next 9 months and lost a total of 60 pounds. Sometimes things just are that simple.

If carrying a food journal is not your thing, there are some free websites that allow you to type in your meals and it will calculate you caloric intake. They will as well factor in calories burned during work outs. Try this Food Journal Website. This is just one site. There are many other free sites to choose from. You should search around and find which one you are most compatible with. If you own the iphone this one is a free application.

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Day 2!! You’re on your way…

by Rob on January 21, 2009

So, we covered the warm up in the last work out, so I won’t take the time to repeat the specifics.

WARM UP:
STRETCHES
1. Hamstrings
2. Calves
3. Lower Back Twist

CORE
1. Crunch with hand on thighs
2. Crunch with twist
3. Bicycles
4. Toe Touches
5. Reverse Crunch

GLUTS
1. Floor Bridges

CARDIO- Same as first workout

CIRCUIT TRAINING #1
Remember we are picking weights that we can comfortably do 15 to 20 reps. If they are too easy, increase the weight and vise versa.
1. Cable Seated Rows- 1st do a warm up set of rows with very light weight and then go into your workout. While seated on the the cable row machine be sure to keep your legs slightly bent and keep you back nice and straight with a slight lean back. You want to draw the cable back on a 1 second count, hold for 2 and release on 4 second count.
2. Reverse Grip Pull Downs- Basically hands are in chin up position while doing pull downs. Again these are in a 4/2/1 count.
3. Lower Back Raises- Your gym should have a lower back raise machine. It will be the one where you hook your feet in, while you lean forward bending over. Then you raise up and hold for 2 seconds. Let me know if this one doesn’t make sense. You are going to do 20 of these.

4. Crunches- Normal crunches. Careful not to pull on the neck. Hold pause at top for 2 seconds then lower down.

REST 1 MINUTE AND REPEAT 1 TO 2 MORE TIMES…
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Sample Healthy Meals…

by Rob on January 11, 2009

Before I tell you what to eat it’s important to know how much to eat. Everything you consume should be in moderation. Using a fist size portion is usually the best way to guess how much you should be eating. If you are going to be eating chicken, veggies and rice as a meal. The perfect amounts would be a fist size of each. Try applying that to all your meals. Don’t worry about calories just yet, so for now lets think about things in terms of portion size.
Here are some possible meals for the day:
Day 1
Breakfast: Oatmeal & Banana
Snack: Almonds & Stawberries
Lunch: Grilled Chicken & Asparagus
Snack: Apple and turkey slices
Dinner: Pan Seared Tuna with Sauteed Kale

Day 2
Breakfast: Scrambled Egg whites(one yolk) and tomato
Snack: Yogurt and Blueberries
Lunch: Salad with Goat Cheese, Carrots and Dried Cranberries
Snack: Sliced Green Peppers and Chicken Slices
Dinner: Grilled Salmon with Sauteed Spinach

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Getting Started…

by Rob on January 11, 2009

jumpGetting started is without a doubt the most important step to achieving any goal. Step one is defining your goal. Do you want to just loose a few pounds? Tone up for the summer? Live a healthy life style? All of these are legitimate goals. Most of us want all of these things to some degree, so let’s say your goal is to lose weight as well as tone up.

So now that we’ve got the goal in mind lets get started. First you have to get a sense of what you are putting in your body on a day to day basis. Best way to do that is to keep a food journal. Write down everything you consume. From all major meals to a few carrots as a snack. You will need to find your high risk time frames, when you are temped to eat unhealthy. This will give you a tremendous advantage in the long run. You will notice almost immediately how much more conscious you are of what you are eating just by writing it down. So keep track. I will discuss in an upcoming blog what to do next with you diet.

Next is Cardio. Most people say they don’t really enjoy cardio. They think it’s this boring and they just don’t have the patience to sit on a machine for 45 minutes to an hour. The solution to that problem is… keep moving. If you can only stand to do 10 minute on the treadmill then do that. But then move directly to the bike. If that becomes tedious then move on the the olyptical after 10 minutes. Next thing you know you’ve just done a 30 minute workout and burned 500 calories. Congratulations! Another great way to do your cardio and have a good time is take classes. Most gyms offer a plethera of classes from cardio kick boxing to step, boot camp to yoga, etc. At some gyms it seems almost comical how may classes they offer. Personally I like going to all different classes to keep my body guessing.

Now the last piece of the puzzle: Weight Training. This is the part that I think scares people the most. Not knowing what to do in the gym is nothing to be ashamed of. I can’t think of one personal that I know that didn’t have someone teaching them how to work out the first time they went to the gym. It not something some people are just born with. They have to learn the right and the wrong ways just like everyone else. So be patient with your weight training. Don’t try to lift heavy just because the guy on the bench next to you is pushing up 275lb. Take your time to progress. Follow my blog and I’ll lead you in a safe and effective way to get the results you want.

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