What is “Organic”? – Explaining The Organic Label

Thank-you to Megan of 6:00pm fame for sending this article on what the “requirements” are for a product to be labeled organic.  Megan is a health teacher in Strafford, and a local farmer in Barrington forwarded this article to her for perspective. While the debate to eat “all organic” will rage on, our strategy is to eat local, in season produce as much as possible, and supplement as necessary with fresh and frozen fruits and vegetables from the grocer. The important thing is that you are getting enough vegetables in your diet. Debating the merits of organic is not really relevant if you aren’t getting adequate nutrition to begin with!

The Organic Label

Organic produce has become increasingly popular in recent years, as consumers have grown more health conscious and environmentally aware.   Many stores and supermarkets now have large sections devoted to organic fruits and vegetables.

WHAT MAKES PRODUCE “ORGANIC”?

Contrary to what most people believe, “organic” does not automatically mean “pesticide-free” or “chemical-free”. In fact, under the laws of most states and new federal standards, organic farmers are allowed to use a wide variety of chemical sprays and powders on their crops.

So what does organic mean? It means that these pesticides, if used, must be derived from natural sources, not synthetically manufactured. Also, these pesticides must be applied using equipment that has not been used to apply any synthetic materials for the past three years, and the land being planted cannot have been treated with synthetic materials for that period either.

Most organic farmers (and many conventional farmers, too) employ mechanical and cultural tools to help control pests. These include insect traps, careful crop selection (e.g., by planting disease-resistant varieties), and biological controls (such as predator insects and beneficial microorganisms).

ORGANIC PRODUCE AND YOUR HEALTH

When you test synthetic chemicals for their ability to cause cancer, you find that about half of them are carcinogenic.

Until recently, few scientists bothered to look at natural chemicals (such as organic pesticides), because it was assumed that they posed little risk.  But when the studies were done, the results were somewhat shocking: you find that about half of the natural chemicals studied are carcinogenic as well.

This is a case where everyone (consumers, farmers, researchers) made the same, dangerous mistake. We assumed that “natural” chemicals were automatically better and safer than synthetic materials, and we were wrong. It’s important that we be more prudent in our acceptance of “natural” as being innocuous and harmless.

ORGANIC VS. SYNTHETIC PESTICIDES

Clearly, the less we impact our environment, the better off we all are.  As mentioned earlier organic farming practices have greatly advanced the use of non-chemical means to control pests.

Unfortunately, these non-chemical methods do not always provide enough protection, and it’s necessary to use chemical pesticides. How do organic pesticides compare with conventional pesticides?

A recent study compared the effectiveness of a rotenone-pyrethrin mixture versus a synthetic pesticide, imidan. Rotenone and pyrethrin are two common organic pesticides; imidan is considered a “soft” synthetic pesticide (i.e., designed to have a brief lifetime after application,  and other traits that minimize unwanted effects). It was found that up to 7 applications of the rotenone- pyrethrin mixture were required to obtain the level of protection provided by 2 applications of imidan.

It seems unlikely that 7 applications of rotenone and pyrethrin are really better for the environment than 2 applications of imidan,  especially when rotenone is extremely toxic to fish and other aquatic life.

It should be noted, however, that we don’t know for certain which system is more harmful. This is because we do not look at organic pesticides the same way that we look at conventional pesticides. We don’t know how long these organic pesticides persist in the environment, or the full extent of their effects.

When you look at lists of pesticides allowed in organic agriculture, you find warnings such as, “Use with caution. The toxicological effects of [organic pesticide X] are largely unknown,” or “Its persistence in the soil is unknown.” Again, researchers haven’t bothered to study the effects of organic pesticides because it is assumed that “natural” chemicals are automatically safe.

WHY HAVEN’T WE HEARD THIS BEFORE?

For obvious reasons, organic farmers have done little, if anything, to dispel the myth that “organic = chemical/pesticide-free”. They would only stand to lose business by making such a disclosure.

Pesticide manufacturers have little concern in the matter. To them, “synthetic pesticides sold” and “organic pesticides sold” are both “pesticides sold”.

As for conventional farmers, they are not really in a position to be critical. It would not be in their interest to draw attention to chemical and pesticide use.

WHAT DOES ALL OF THIS MEAN?

The purpose of this article is not to discourage you from buying organic produce.

It is only meant to let you know what you are or aren’t getting when you make such a purchase. Unless you know your grower personally, there is no guarantee that your produce has been grown without pesticides or other chemicals. It’s a point to consider, given the substantially higher cost of organic foods.

There are many choices and decisions that we, as consumers, are asked to make. Hopefully, this has provided some new information that you will find helpful.

Many thanks go to the Organic Crop Improvement Association for providing much of the information for this study. The OCIA has chapters in AZ, AR, CA, CO, FL,  IL, IN, IA, KS, MD, MI, MN, MO, MT, NE, NM, NC, ND, OH, PA, SD, UT, and WI. Thanks are also extended to the California Certified Organic Farmers, the Ohio Ecological Food and Farm Association, and Oregon Tilth Certified Organic.  The following state Departments of Agriculture have also been very helpful: AL, AK, AZ, CA, CO, DE, FL, HI, IA, LA, MD, MI, MS, MO,  ND, OK, SC, TN, VA, and WA. States with no laws governing organic products include Alabama, Delaware, Hawaii, Mississippi, and Tennessee.  Minimum requirements for the country are established by the U.S. Department of Agriculture National Organic Standards Board.

The data describing the carcinogenicity of natural and synthetic compounds are referenced in Gold, L.S., et al. (1992) Science Vol. 258, pp. 261-265.

A copy of this document may be downloaded at http://www.37c.org/lhom/organics.doc

Sensible Supplementation

There are literally thousands of products on the market that claim to burn fat and help you lose weight. Do they work? Well I think the best way I can put it is like this – If your house was on fire, would you use a thimble to put it out? Here’s what I mean; the small amount that some of these products might affect your metabolic rate, or ability to burn bodyfat will be far overshadowed if you don’t have a proper nutrition plan in place. Eating cheesecake and popping a pill is not going to get it done!

That being said, there is such a thing as “Sensible Supplementation”.

Let me explain.

Supplementation gives your body the nutrients it needs without adding calories.  It is virtually impossible to satisfy your body’s nutritional needs with the number of calories recommended to lose fat. In addition, due to a typically busy lifestyle, it is difficult to eat perfectly every day for the rest of your life. Therefore, when following a fitness program, muscles become undernourished, causing your body to shed the muscle it can’t feed.  By supplying the body with the nutrients it needs without additional calories, (e.g., a multivitamins), you can help satisfy all your nutritional needs for repair and growth without exceeding the amount of calories your body needs to maintain the mandatory deficit for fat loss.

The benefits of using supplements as low-calorie nutrition during an exercise program are well researched.  The daily use of a multivitamin formula has been found to be the most inexpensive nutritional insurance

The reason behind adding supplements to your daily meals is to supply the body with calorie-free nutrition and select compounds that have the potential to improve health, alter body composition and increase performance and metabolic rate.

The Categories and Uses of Supplements

A multivitamin formula is the foundation of any complete fitness program.  Additional vitamins and minerals will boost your nutrient intake beyond what is available through the foods you eat.  These additional nutrients allow cells to reach their potential creating the ideal environment for positive physical change. Taking other supplements before creating a nutritional foundation is like adding expensive accessories to a car that doesn’t run properly.

Altering Body Composition

It is difficult to get enough nutrients from your normal diet to support your fitness goals.  Any time there is an increase in cellular activity, as during exercise, the body increases its use of nutrients.  By supplying these nutrients without additional calories, the attempt is made to satisfy all nutrient needs for repair and growth without exceeding the amount of calories needed to sustain the mandatory deficit for fat loss.  When undernourished, the body must shed the muscle it cannot feed.

Increasing Performance and Metabolism
Specific nutrients and combinations of nutrients have been found to improve exercise performance and increase the calories burned during and after exercise. Supplying the body with calorie-free nutrients can improve performance and, therefore, assist with fat-loss and muscle-gain goals.

Sensible supplementation is recommended in order to supply the body with the right combination of calorie-free nutrients and compounds that have the potential to enhance performance, reduce body fat, increase muscle and/or improve health.  Proper supplementation creates the environment your body needs to get maximum results.

So what do I take?

There are two primary supplements that I recommend be taken for the purposes discusses above. A multivitamin, and an essential fatty acid product, such as fish oil, krill oil or flax seed. There are dozens if not hundreds of options on the shelves, but we recommend taking a whole food supplement, such as the one our partners at Prograde Nutrition manufacturer. There core product is called VGF 25+, which is a whole food multivitamin that comes in separate formulas for women and men. Prograde also produces their own EFA, called “EFA Icon”.

I recommend you visit the Prograde site and take a kook art which of these products is right for you.

Visit Prograde Nutrition by Clicking Here

What Is All The Hype About Fish Oil??

by Dr. Laura Riley Jones

What is all the hype about fish oil??

The words “fish oil” lead many people to visualize a less than pleasant childhood memory of their mother pushing a tablespoon of cod liver oil into their mouth, insisting that it would keep them healthy.  As usual, our mothers were right!!

I know, it sounds too slimy and smelly to be good for you. However, fish oil has more to offer than most people realize. Fish oil is rich in omega-3 fatty acids.  Omega-3s are essential fatty acids (EFAs) that our bodies are unable to create on their own. Therefore, we must obtain EFAs from food. Most people do not get enough of these polyunsaturated fats from their diet. This is why supplementation with fish oils can be so important to our health.

EPA and DHA play a key role in brain development, nervous system function, and eyesight.  They also play a protective role in the body, reducing the risk of developing high blood pressure, arthritis, cancers, and heart disease.  In fact, a large amount of research on omega-3s has focused on their effects on heart disease.

EPA and DHA are linked to lower triglyceride levels, decreasing one’s risk for atherosclerosis.  These two fatty acids can also decrease inflammation in the body, improve immune function and promote skin, hair and nail health.

Recent clinical research has shown that not only the quantity of fat in the diet, but also the type of fat affects body weight and metabolism.  Diets rich in omega-3 oils result in healthier body weight and metabolism as well as the best body composition in terms of fat/muscle ratio.  In addition, fish oils act as strong antioxidants throughout the body and improve the oxygen delivery to cells thus improving aerobic performance.

If purchasing fish oil, make sure it is from a reliable source, free of environmental contaminants (pesticides and heavy metals), and contains vitamin E to protect and preserve the oil.  It is important to store your oil in a cool location, away from direct light.

—

Dr. Laura Riley Jones earned a Doctorate in Naturopathic Medicine with Honors from Southwest College of Naturopathic Medicine and a Bachelor of Science in Biochemistry with Honors from the University of New Hampshire.  Her Naturopathic medical practice, Whole Health Concord, is located in Concord, NH.
Dr. Riley Jones is a licensed primary care naturopathic doctor.  She treats patients of all ages with a variety of health concerns.  Her areas of greatest interest are Women’s Health as well as Autoimmune diseases, Gastroenterology, Endocrinology and Metabolic disorders.  Dr. Riley Jones also specializes in the treatment of symptoms associated with Menopause and the use of phytoestrogens and Bio-Identical Hormone Replacement Therapy. She employs several naturopathic modalities when treating patients with a focus on Clinical Nutrition including vitamins and mineral supplementation, Homeopathy and Herbal Medicine.  She works with each patient to uncover the cause of their illness and develop a treatment plan using the Naturopathic modalities that best suit their individual needs.

During her training, Dr. Riley Jones was a member of the Diabetes Research Group which focused on treatments for patients with Type II Diabetes, High Cholesterol and Weight gain.  Dr. Riley Jones lectures throughout New Hampshire on various topics related to health.  She is a member of the New Hampshire Associaton of Naturoapthic Doctors. Please visit her website at http://www.naturalmedicinenh.com/

I Feel Good!

Did you know your body has a built in “feel good” system, and that it naturally produces a chemical similar to morphine or codeine, but without the affects of addiction or dependence?

How cool is that?

This same substance can decrease pain, modulate appetite, and increase our immune response. It is a powerful mood enhancer and stress buster, and it’s yours for the taking.

I’m talking about endorphins…

Now before you tune me out because you think I have been smoking some “feel good” substance myself, let me explain further what an endorphin is an how they can help you lose weight and feel great.

Endorphins are one of the brain chemicals known as neurotransmitter, which transmit electrical signals within our nervous system.

Stress and pain can lead to the release of endorphins, but in this case the stress part is not a bad thing. When you are training (“working out”) your body releases endorphins as a response to the stress of physical exercise. Some believe this release is the cause of the so called “runner’s high”.  The great news is that you don’t have to run a marathon to experience this release, as moderate amounts of exercise cause the release as well.

So how does this help us out in our quest to lose weight?

Your stress levels and mood affect many decision you make every day. Emotional eating is a response to the stress and anxiety many of us feel every day. There are few among us who at one time or another have not cleaned out a bag of Oreo’s because we had a rotten day at work. Reducing stress levels is crucial to having the right mindset to eat in a manner supportive to our goals.

There are many studies that show regular physical activity causes people just to “feel better” and keeps them from overeating or abusing drugs and alcohol. Physical activity has increasingly become part of the treatment protocol for depression. Tension, fatigue and anger can all be positively affected by simply exercising.

This is not magic, just biology. But make no mistake,  exercise and endorphin release are powerful tools in your fat burning arsenal. Drugs, alcohol, and even chocolate can’t hold a candle to this natural stress fighter.

So when life seems like it’s too much, do yourself a huge favor. Skip work, skip school, skip the PTA meeting, or skip to my lou, but don’t skip out on getting your workout in. It’s just not worth it!

Make It Happen,

Dean

No Flu For You!

Let’s face it, none of us enjoy being sick. With all the talk of H1N1, now is a good time to review some simple strategies to to stay healthy. There are positive steps you can take everyday to boost the chances of avoiding sickness. Don’t accept the fact that “everybody gets sick”.

Boost your immune system with the following strategy:

1. Eat a nutritious diet full of vitamins, minerals and antioxidants, and remember that sugar suppresses your immune system.
2. Drink plenty of water and green tea
3. Get to bed early and get a good night sleep – consistently!
4. Exercise regularly. Your body produces antibodies when you train vigorously, boosting your immune system.

The CDC offers the following daily preventative actions:

• Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it.
• Wash your hands often with soap and water. If soap and water are not available, use an alcohol-based hand rub.
• Avoid touching your eyes, nose and mouth. Germs spread this way.

Keeping your training space cold and flu free

We have consulted with commercial cleaning experts as to the best cleaners and disinfectants to use. This solution is used to mop the floors in our Epsom facility, as well as disinfect the bands and other equipment. Alcohol based hand rubs are available to use as needed and after training.

The Concord facility has a cleaning service that cleans on a nightly basis. We will be spraying the CDA mats after use each day.

Sharing of yoga and/or training mats in Epsom will no longer be allowed. A good quality mat costs less than $25.00, so please purchase one for your own use if you prefer to train on one. Please write your name on your mat.

Let’s all pull together and do what it takes to stay healthy this winter!

Make It Happen,

Nancy and Dean

Health Care – Do It Yourself!

As you are probably aware, there is a big debate raging in the US regarding the issue of health care. Proposals are flying all over the place from all quarters on how to “fix” the system.

I have a simple solution to the problem.

It has taken me years to figure it out.

Personal trial and error.

You ready for it?

Don’t Get Sick!

I know what you’re thinking – “No kidding wise guy!”

But I am completely, honestly and 100%- Not Kidding!

I mean seriously, does this prize winning pie chef look healthy?

He took charge of his health, and so can you!

The #1 thing YOU can do to make the biggest impact on the “Health Care” system is to STAY OUT OF IT as much as possible.

Now I understand that accidents occur. We are fragile beings and things break – and our medical system is the best in the world at fixing traumatic injuries.

But when it comes right down to it, accidents are a relatively small part of the overall picture.

Take a look at the leading causes of death in the United States as put out by the Centers for Disease Control.

1. Heart Disease: 631,636
2. Cancer: 559,888
3. Stroke: 137,119
4. Chronic lower respiratory diseases: 124,583
5. Accidents: 121,599
6. Diabetes: 72,449

Of the top six causes of death, accidents cause only 7.38%.

What is the common thread of the other 92+ percent?

They are largely behavior related diseases.

Too much food, too much sugar, too much alcohol, too much stress.

Not enough exercise, not enough sleep.

Not much there that has a thing to do with health insurance, who pays what and when, ppo, hmo, socialized medicine or any of that baloney.

I am not insensitive to genetic disease and inherited traits. Those things are real and do occur.

The fact is way too many of us have used them as an excuse, as if somehow the fact that your dad had heart disease means you should be 100 pounds overweight and taking 5 different drugs.

I have seen what happens when our clients take charge of their own health. You want to control health care costs? Think about how much you will save when you aren’t paying for thyroid meds, or multiple blood pressure meds, or drugs to help you control your blood sugar! I have seen that happen over and over (never take yourself off, always consult your doctor)

See how much better your back feels when you become flexible and can move freely again.

See how much more productive you can be when you have the energy you did 20 years ago.

It can and does happen, becuase we see it every day.

But it’s up to you!

Not your doctor, not your spouse, not your brother, sister, father, mother, boss, congressman, senator or president.

YOU!

You are reading this because you are ready to make a change, and I applaud you.

And that’s why we are here, to help guide you as you take charge of your own health and well-being.

Use the resources on this site, talk to your trainer, leave a comment on this post.

We want to hear from you. We want you to achieve your goals and dreams.

Make It Happen!

Dean

Eat Raisins, Don’t Look Like One!

Human beings are made up of 2/3 water. We need to drink plenty of water to maintain an over all healthy body. Our organs need to stay hydrated to function properly.

Did you know that your skin is the largest organ of the human body?

Your skin is crying out for water too!

Dry skin is usually associated with winter but summertime also has its drying elements. Sun and wind are the two main contributors to dry parched looking skin. I love being outside in the summer. I enjoy basking in the sun and if I can do it while enjoying an ocean breeze – Wow!

I don’t want to look like a dried raisin though. If we are to understand how to moisturize our skin we need to understand skin.

There are three layers to our skin.

1. The deepest layer is where our body stores all the fat we use for energy, it also helps regulate our body’s temperature and it protects our inner organs.
2. The middle layer is the thickest layer. Here we find all the nerve endings, blood vessels, sweat glands and hair follicles. The dermis also holds the oil glands that keep the skin properly lubricated and impervious to water. Two proteins, collagen and elastin, found in the dermis support the skin’s top layer and provide shape, tone and flexibility.
3. The top layer is our protector. It is a barrier against the outside elements like the sun, wind and temperature. Just as important is its ability to protect us from outside invaders like germs and viruses.

Obviously, anything that affects the all-important top layer can dry out your skin-sun and wind both rob skin of moisture. Adding a topical moisturizer helps add moisture back to this layer but what about the underlying layers? What can you do to help keep your skin soft and touchable?

As your body’s largest organ, your skin depends on the nutrients in your diet. You have to feed your skin well if you expect it to stand up to wind and sun.

• Eating fish, rolled oats and ground flaxseeds frequently as these foods are high in omega-3 fatty acids, which help the skin retain moisture. Include other healthy oils, such as safflower and olive oil, in your meals. Supplemental omega-3s, in the form of flaxseed or fish oils, can also help.
• Taking a quality vitamin that contains vitamin A, B, and C are vital. Vitamin A helps with skin growth and repair while Vitamin B is a powerful antioxidant. Vitamin C promotes the growth of collagen, which provides skin with its structure.
• Bathing or showering for too long, or using water that’s too hot, can actually cause your skin to lose moisture. Prolonged visits in a bath or shower washes away your skin naturally oils that hold in moisture. When you do get into the tub or shower, don’t scrub your skin and don’t use harsh cleaning agents. Instead, go for natural cleansers that feature such skin-friendly ingredients as glycerin.

Drink plenty of water. Keeping your body properly hydrated is like providing the fuel for the car. Your body knows what to do with the water you intake.

By all means, enjoy the summer sun. Just make sure your skin enjoys the summer too, by staying hydrated and happy!

Make today your best day ever!

Nancy

Water You Waiting For?

Julie of 5:00 am bootcamp fame sent me the following “fun facts to know and tell about water”, and it is absolutely worth sharing.

We’ve talked about the importance of drinking enough water and how it affects muscle soreness and fat loss.

Here’s some more good reasons to keep that water bottle handy…

1. 75% of Americans are chronically dehydrated. (Likely applies to half the world population)
2. In 37% of Americans, the thirst mechanism is so weak that it is mistaken for hunger.
3. Even MILD dehydration will slow down one’s metabolism as 3%.
4. One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.
5. Lack of water, the #1 trigger of daytime fatigue.
6. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.
7. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.
8. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%., and one is 50% less likely to develop bladder cancer.

Are you drinking the amount of water you should drink every day?

Make It Happen!

Dean

Success Secrets for Busy Moms

Mothers day is right around the corner, and it got me to thinking about all the moms we have had the privilege of working with over the past few years.

Without a doubt moms are the most selfless clients we have, and frankly, that’s not always a good thing. Because moms are by nature (and need) focused on everyone else, oftentimes her own physical, emotional and mental well being suffers.

A lot of great moms put aside their fitness ambitions aside because of all the chaos that goes on around them, thinking that it’s for the best. The reality is that a healthy mom is better prepared to take on all the stress that comes her way.

Every day we have moms that walk through the door and work their tails off, only to have their efforts sabotaged my the rest of the day. Here’s a few simple steps we can all use to make each day just a little healthier than the day before.

Step #1 – Eat Breakfast Every Day!

You get up, hop in the shower, get the kids ready, make sure they get something in their stomach before it’s off to daycare or school. Maybe your husband needs his shirt ironed (men are helpless!) and “forgot” to tell you the night before. Missing breakfast just becomes part of your day. This just sets you up poorly for the whole day, as you are more likely to reach for something unhealthy to fill that void in your stomach. Your blood sugar never stabilizes, you feel tired, reach for another cup of coffee and on and on it goes.

You have got to get something healthy in your stomach as early after you wake as possible if you want to achieve that dream body. Nobody expects a busy mom with a crazy schedule to get up an hour earlier to make eggs every day, but a Super Shake takes just a few minutes to make, tastes great, and gets your day started right.

Here’s a great tasting recipe that mixes in a flash and you can take with on your way out the door!

1 Cup Green Tea
1 Scoop Vanilla Ultimate Muscle Protein
1/2 Cup frozen berries (strawbewrries, raspberries, or blueberries)
1 Tbsp almonds
2 Tbsp yogurt
Additional water to suit your texture/thickness preference

Step #2 – Keep Your Training Appointment

You wouldn’t dream about missing a doctors appointment or soccer practice for the kids. If it’s on the calendar, you are going to make sure they are there – it’s just what moms do!

Mom, you need to take the same approach with your fitness. Put it on the calendar and don’t miss it! I am going to brag on our 5:00am boot camp class a little, because every woman in there is a super busy mom who doesn’t necessarily feel like getting up every day, but makes it happen because she knows it is the only time it will get done! In fact the moms in all our classes choose that time and keep that training appointment because that is her time – no excuses!

Step #3 – Don’t Make Sweets Your Solace (and lay off the booze)

Let’s face it, all too many moms are stress eaters (as are the rest of us). After another long day don’t I deserve to sit down with that bag of double stuff cookies or hot fudge sundae? No and No. Nightime is danger time for a lot of moms. The kids are off to bed and she has just had it. Half a bag later the guilt sets in, and what the heck, just finish the bag! Let me encourage you this way, that was a vicious cycle I was caught in for years, and it held me back big time! Don’t turn an occasional treat (or lapse) into an all out pig out.

The other danger zone at night is those glasses of wine. Alcohol and fat burning cannot and do not co-exist. I understand the stress release factor, but you can’t have it both ways. If you want to maximize your result potential, you are better off finding other stress release and relaxation methods in the evening. A hot bath, stretching, and foam rolling are all productive and relaxing, and enhance your fat loss efforts. And as far as the research that shows wine is full of anti-oxidants, etc. – get your full daily servings of fruit and vegetables first, and then get back to me.

Happy Mothers Day – I love you mom!

Dean

Do You Measure Up?

I mean that in the literal sense – when you set a goal, do you measure to see if you are reaching it?

There’s a saying “What get measured gets done”.

When a client comes to me expressing frustration about lack of progress, asking advice about what to change in their nutrition plan, I will usually ask a question –

“What does your nutrition look like now?”

And then ask for their food log.

You see it is impossible to make suggestions without seeing what’s going on currently.

Let’s think about it from an athletic perspective. You like to run 5k races (you’re crazy, but that’s beside the point). You have a goal to run your next 5k in under twenty minutes, and your current best time is 22 minutes. So you want to shave a couple minutes off your time. What would you do? How would you know your training is effective and you are getting faster? You would time yourself periodically to see! If you were getting faster, you more than likely would continue your present training. However if your time was stagnant, or worse yet you were getting slower, you know you need to change something up. Logical, yes?

Or maybe you are business person, and you want to know if your latest direct ad campaign is bringing in customers. You would track the number of responses to the ad to see if it was effective and profitable. If not, changes will be made next time around.

In either situation, you are not going to just leave it to chance and let the chips fall where they may. You are going to measure.

If you have been following my food blog (http://getfitnhbootcamp.com/category/food-blog-dean/), you may have noticed that I changed things up a little this week. I have been on my present plan for a few weeks, my compliance has been high (this is critical – you can’t accurately measure if you are all over the place on one of the metrics) and I have detected a trend that is contrary to my goals. So it’s time to change up. I measure myself once a week: Scale weight and waist measurement. The tape tells me my bodyfat has most likely increased over the past couple of weeks (1/2″ increase on the waist measurement). Why? Most likely because I have eaten more grains than I was during my previous phase (I am very sensitive to non-fibrous carbs, not everyone is this way). Because I want to keep those grains in my diet, I have decided to eat my last meal before 6:00pm. How will I know if this was the right approach? The tape will tell me over the next couple of weeks!

If you are in our bootcamps, we encourage the same approach: Scale and waist measurement, once a week. Detect the trend over a 2-4 week period, and adjust food intake (up or down, depending on the goal) as necessary.

Critical Points:

• Be consistent – measuring once every two months is way too long. You could gain or lose  10 pounds in that amount of time and not even realize it.
• Be consistent Part II – weigh yourself at the same time of day in the same clothing; be as careful as you can to measure yourself in the same place every time – It takes practice!
• Be consistent Part III – As I mentioned above, you must KNOW what you are currently eating on a DAILY basis. It isn’t good enough to guess. Studies show that the average person trying to lose weight underestimates calorie intake by 25%!
• Don’t get discouraged – Discovering what is optimal for you can take time. That time will be reduced by, you guessed it, being consistent.
• Don’t think you have to make huge changes right way, IF you are following the points above. I eliminated one meal (snack) that averages about 250 calories. Not a huge change, but it may be all it takes. DON’T stop feeding your body by taking drastic measures.

Measure, analyze, adjust. Step-by-step, week-by-week.

Do you measure up?

Make It Happen!

Dean