Category Nutrition

During these dog days of summer, it is important to stay hydrated. Cincinnati is experienced record high temperatures between the last week of July and the first week of August. Whether working out indoors or outside, it is important to stay hydrated. When we work out extra hard, or exert ourselves in the heat, our bodies are challenged to keep up with fluid loss. We lose fluids through sweat, respiration and urination. All of these factors can lead to dehydration if we don’t replenish lost fluids in a timely manner.

Water Wins!

Water is the best fluid to drink for hydration, although sports drinks do replace electrolytes lost during exercise. Electrolytes maintain the important balance of fluids inside and outside of our cells. When electrolyte balance is out of equilibrium it can cause muscle pain and cramping. Dehydration signs and symptoms include lack of concentration, and early fatigue (earlier than normal).  Trouble tolerating heat, as well as a perception of high exertion in training and delayed recovery are also common symptoms.

How much to keeps me hydrated?

The guideline we’ve so often heard is to drink 8 – 8oz glasses of water every day. This guideline has no research basis and has been largely debunked by the medical community. Instead, use this simple guideline – let your thirst by your guide. This can be a bit challenging for some, because we may fail to recognize when we are thirsty, often mistaking it for hunger. Personally, I have water, or some type of pre- or post-workout, water-based drink with me at all times. When it is in front of you, you’ll be more likely to reach for it when you are thirsty or hungry. Carrying a water bottle or tumbler with you at all times is the best way to stay hydrated.

Drinking water throughout the day will also assist with endurance during a workout, and help the fight against fat loss. This is especially important during times of intense heat and humidity like we are experiencing now. Other times to watch your hydration status are during travel, surgery, illness and (workout) recovery days.

Sadly, there aren’t actually foods that burn more calories than they contain. But that doesn’t mean you shouldn’t keep your eyes open for foods that offer very low amounts of calories that will do your diet good. Ready to hunt down some of the best low-calorie foods available? Here are 10 of them.

#1: Black Rice

Everyone loves rice. Most folks are gaga for the white stuff, but many are turning to brown rice. If you want to trim more calories and cram in some more fiber and antioxidants, go even darker. With black rice, your main and side dishes will get a boost in needed nutrients while stripping out calories.

#2: Carrots

There are few foods as dense and filling as carrots that offer so few calories to add to your waistline. How many calories? An entire cup of the orange goodies contain a meager 52 calories! Additional perks include the fact that they’re great cooked or raw and have plenty of vitamin A.

#3: Asparagus

Toss it on a salad, get it fresh off the grill, or steam it up on the stovetop. However you prefer your asparagus, you can take comfort knowing that this filling food comes with just 27 calories per cup. Of course, many prefer their asparagus loaded with salt and butter, and if this is you, be careful! Otherwise you can easily turn a low-calorie stalk of asparagus into an unhealthy addition to your meal.

#4: Arugula

It’s green, has something of a peppery kick, and rings in at 4 calories per cup. Yes, you read that right—4 calories. Versatile enough to go wherever green, leafy veggies belong, arugula adds flavor without adding fat, cholesterol, or calories to your salads, soups and beyond!

#5: Broccoli

What is it about green stuff that makes it so low in calories? Whatever it is, broccoli meets the criteria for being one of the top 10 low-calorie foods at just 50 calories a cup. Broccoli seems to have some of the greatest benefits of any low-calorie food, as it contains vitamins, minerals, and antioxidants that strengthen and protect your body from a variety of dangerous and deadly diseases.

#6: Lettuce

Weighing in at only 5 calories per cup, lettuce comes with a variety of nutrients, depending on the type you eat. Best choices are those that are dark and rich in color. While you’re not likely to eat a head of lettuce on its own, it provides an exceptional, low-calorie base for all sorts of fantastically delicious and nutritious meals.

#7: Mushrooms

Want to amp up that salad even more? Better grab a handful of mushrooms. Even if you grab a massive handful, you’ll only get 15 calories. And don’t forget that you’ll also get a nice pile of potassium, antioxidants, and various B vitamins. Worn out on salad? Feel free to use mushrooms with other foods and enjoy their versatile abilities.

#8: Tomatoes

Tired of salad talk? Then don’t use that tomato in a salad. Instead, grab a knife, slice up a tomato, and eat it like an apple. When you finish off your medium-sized tomato, it’s okay to feel good about yourself, because you only consumed 22 calories. You also chowed down on vitamin C, potassium, fiber, and an antioxidant called lycopene.

#9: Watermelon

It’s hard to imagine a list of top foods without something to tantalize your sweet tooth. If you’ve ever been at a picnic, you’ve eaten watermelon. Its naturally sweet, has more of those cancer-fighting antioxidants that your body loves, and is exceptionally low in calories. It’s OK to splurge a little on this as a treat, but be careful with how much you eat, as watermelon has 17g of sugar in a 10 ounce slice.

#10: Broth

Rounding out the list of top 10 low-cal foods is good ol’ broth. No matter if you go for chicken, beef, veggie, seafood, or miso broth, it all drops just 10 calories per cup. Chop up some carrots, black rice, broccoli, and mushrooms, and you just made a fantastic soup with just a few more calories than ingredients. Just watch the sodium levels of the broth you choose, as excess sodium contributes to water retention and bloating.

While I fully encourage you to replace the processed, high calorie items in your diet with the 10 foods listed above, all the low calorie foods in the world won’t get you the body that you desire if you neglect to include a challenging exercise program into your routine. You simply MUST exercise in a way that challenges your muscles to adapt and strengthen in order to be fit and healthy.

This is a True Story

A woman sits at a restaurant studying the menu with furrowed brow. She has begun an exercise routine and knows that her frequent meals out could slow her weight loss results if she isn’tcareful.

When the waiter comes she is still deep in thought over what to order. “What can I get for you?” he asks with a smile. She looks up and frowns, no closer to arriving at a decision. On a whim she blurts out, “I’m trying to eat healthy but I have no idea what to order. What do you think I should eat?”

Waiter taking orders from young woman customer in restaurant

The young waiter looks startled but quickly rattles off his idea of a healthy meal. “The eggplant and roasted pepper pasta is filled with vegetables. You could get that with a salad.”

The woman smiles. Yes, vegetables do sound healthy. So she orders the veggie pasta with a side salad and a diet soda, then sits back to enjoy a few slices of bread.

That’s a true story. Not surprisingly the woman was unable to lose weight even though she was exercising regularly.

It is said that 80% of your weight loss results are derived from diet, and the remaining 20% from exercise—so you can see how important it is for you to stick with a healthy eating plan.

Use the following tips as your guide to eating out right:

Appetizers

Appetizers are a great way to start out a leisurely meal, but can also derail your good intentions with a quickness.

Don’t Order:

• Anything fried. Fried foods are a favorite, but will do damage that even the most intense workout can’t undo.
• Creamy dips. These are filled with fat and usually come with something fried to dip in it.
• Bread. It comes smothered in cheese or seeped in butter, and even when it’s plain it fills you up with more carbohydrates than your body needs.

Do Order

• Green salad. Ask for very light dressing and no croutons.
• Antipasto. A plate of thinly sliced meats, olives and cheese will start you off with some protein.
• Lettuce wraps. These are delicious, protein-filled and low in carbs.

Beverages

Calories in drinks are sneaky because they don’t fill you up. This means that you end up taking in far more calories than you bargained for.

Don’t Order

• Regular or diet soda. On one hand you’re drinking corn syrup through a straw, on the other you’re drinking chemicals that cause you to crave sweets. It’s a no win situation.
• Sweet cocktails. Many restaurants are advertising sweet cocktails –resist the urge. Sugar plus alcohol equals loads of unneeded calories.
• Sweetened tea. You may feel righteous for ordering iced tea, but if it’s sweetened then you may as well be drinking fully loaded soda.

Do Order

• Water. Don’t laugh! Water is the best beverage of all.
• Unsweetened iced tea. Don’t ruin it by adding that packet of sugar. Learn to enjoy the natural sweetness to the tea.
• Red wine. Stick to one glass, and drink responsibly.

Entrees

This is where the real damage is done. When you order something carb-loaded you leave the restaurant feeling heavy and lethargic—you may not even realize this until you start eating better and experience the light, energetic way you’ll feel after eating a healthy meal.

Don’t Order

• Pasta. I don’t care if it comes with red sauce or white sauce, meat or veggies. If you’re trying to lose weight and maintain a lean body then never, ever order a plate of pasta.
• Pizza. Another dish that has far more carbohydrates than you need. If you’re craving the pizza toppings then simply order those over a salad.
• Burgers. If you really want a burger then ditch the bun and the fries, and have your patty wrapped in lettuce.

Do Order

• Lean meat with vegetables. Fish, steak, chicken, take your pick and pair it with green vegetables.
• Salad with protein. Ask for very light dressing and make sure you have a nice piece of protein on it.
• Soup and salad. Stick with broth based soups that contain protein and pass on the breadsticks.

If you need help building a specific nutrition plan to meet your goals, ask me. Let’s set up a meeting to discuss. I can set you on the right path, and combined with your personal training sessions, and other workout activities, you will see results in no time.