Health and Nutrition Tips

Club One Fitness October 2006 Fitness Tips

Set fixed times to have meals and stick to it.  You can stretch these times by half an hour, but anything more than that is going to affect your eating pattern; the result will either be a loss of appetite or that famished feeling, which will make you stuff yourself with more than what is required the next time you eat. If you are are getting your workout at Club One Fitness late in the day, try to workout before coming in if at all possible. You don't need to have your dinner sitting on your stomach.

Beware of reduced fat labels- it only means that there is less fat than in the original thing. (For example reduced fat mayonnaise still contains 50g fat per 100g- very high in fat). These foods are also often high in sugars and calories and you may eat more of them because they appear to be healthy. Don't buy reduced fat biscuits and cakes, just eat something healthier and get used to the fact that life is okay without those things. Eat a piece of fruit and drink water instead of drinking fruit juice, which is high in calories, and difficult to digest.

Start your day with a glass of water.   As soon as you wake up, gulp down a glass of cool water.  It's a wonderful way to start your day, and you will then need a lesser quantity of your breakfast drink after that.  A glass of water lets out all your digestive juices and sort of lubricates the inside of your body.   You may have your morning cup of tea or coffee but have it after a glass of water.

Stay away from sweetened drinks, especially sodas.  All of those colas and fizzy drinks are sweetened with sugar, and sugar means calories.  The more you can cut out on these sweetened drinks, the better for you.  Plus, soda contains phosphoric acid, which can drain calcium from your bones and contribute to bone loss.

Include in your diet things that contain more water like tomatoes and watermelons.  These are made up of 90 to 95 % water so there is nothing to lose by feasting on them.  They fill you up without adding tons of calories!

Go crazy on vegetables.  I can't tell you how many of our Club One Fitness members in Pasadena/Glen Burnie have told me that they hate vegetable! Eat them anyway!!! Vegetables are your best bet when it comes to losing pounds.  Nature has a terrific spread when it comes to choosing vegetables.  And the leafy green vegetables are your best bet.  Try to include a daily salad in your diet!