Fast foods fit our busy lifestyles. As a nation, we consume 200 fast-food hamburgers per second. When making a meal out of fast food, the key is not to overdo it.

Fast Food Trade-Offs

To begin with, don’t get into a rut when you order. Balance high-fat foods with low-fat choices. Try the following trade-offs.

If you order:

French fries

Milkshake

A salad with cheese, avocado, or bacon

Fried chicken

A large burrito

Balance it by:

Having a plain hamburger or grilled chicken sandwich and a carton of low-fat milk.

Ordering a grilled chicken salad with low-fat dressing (or order a low-fat milkshake).

Having corn on the cob and mashed potatoes on the side.

Taking the skin off the chicken.

Having a side order of beans instead of nachos.

Examples of Creative Ordering

Take-out foods don’t have to be high in fat or strictly limited to what’s on the menu. When you place an order, don’t hesitate to make special requests. Most carryout places will be glad to work with you.

Ask for a half a sandwich with a cup of soup instead of a whole sandwich.

Order your sandwich without mayonnaise or “special sauce.” Ketchup and mustard are low-fat alternatives.

Order a side of lettuce and tomato instead of chips and pickles.

Swap the traditional side of potato or macaroni salad for some pasta salad with vinaigrette dressing or a tossed salad.

Eliminate high-fat extras. If you don’t want the chips that come with your sandwich, ask that they not be included.

, Reviewer Name: Coleman, Ellen RD, MA, MPH , Date Last Reviewed: 10-27-2005 , Published Date: 10-31-2005

By David Zinczenko

Feb 10, 2009

by David Zinczenko

One glance at the back of a label and you’ll see that the food industry has kidnapped real ingredients and replaced them with science experiments. And lots of them. Milkshakes with 78 ingredients? Bread with 27? Even more troubling is the possibility that if you recognize the name of one of these additives, it could be because it’s been linked to bad news—think cancer in mice, or ADHD in children. It almost makes you want to eschew the devilish chemical you know for the one you don’t.

There are more than 3,000 ingredients on the FDA’s list of “safe” food additives, but while researching Eat This, Not That! Supermarket Survival Guide, we found more than a few preservatives, dyes, sweeteners, and flavoring agents that gave us a reason for concern. That’s why we packed the book with a Food Additive Glossary—so that even if you don’t have a Ph.D. in chemistry, you can still understand the foods you’re putting into your body every day.

We’ve compiled nine of the most controversial food additives from our glossary below. We’re not trying to scare you, but we do believe in informed eating. Next time you come across an ingredient list that reads like an O-chem final, you’ll be ready to ace the test.
 
Artificial Flavoring
Denotes any of hundreds of allowable chemicals such as butyl alcohol, isobutyric acid, and phenylacetaldehyde dimethyl acetal. The exact chemicals used in flavoring are the proprietary information of food processors, used to imitate specific fruits, butter, spices, and so on.
FOUND IN
Thousands of highly processed foods such as cereals, fruit snacks, beverages, and cookies.
WHAT YOU NEED TO KNOW
The FDA has approved every item on the list of allowable chemicals, but because they are permitted to hide behind a blanket term, there is no way for consumers to pinpoint the cause of a reaction they might have had. If you’re looking to cut the unknowns out of your diet, search the ingredient list for “Artificial Flavoring”—if a product contains any of the hundreds of allowable chemicals, it’ll be on the list. And you can look for something else. 
 
Aspartame
A near-zero-calorie artificial sweetener made by combining two amino acids with methanol. Most commonly used in diet soda, aspartame is 180 times sweeter than sugar.
FOUND IN
More than 6,000 grocery items including diet sodas, yogurts, and the table-top sweeteners NutraSweet and Equal.
WHAT YOU NEED TO KNOW
Over the past 30 years, the FDA has received thousands of consumer complaints due mostly to neurological symptoms such as headaches, dizziness, memory loss, and, in rare cases, epileptic seizures. Human studies have shown aspartame to be completely harmless; a few rodent trials implicate the additive as a carcinogen. In fact, that’s one of the reasons we argue that diet soda might not be worth drinking in this special report The Truth About Diet Soda. 

BHA and BHT (Butylated HydroxyAnisole and Butylated Hydroxytoluene)
Petroleum-derived antioxidants used to preserve fats and oils.
FOUND IN
Beer, crackers, cereals, butter, and foods with added fats.
WHAT YOU NEED TO KNOW
Of the two, BHA is considered the most dangerous. Studies have shown it to cause cancer in the forestomachs of rats, mice, and hamsters. The Department of Health and Human Services classifies the preservative as “reasonably anticipated to be a human carcinogen.”

High Fructose Corn Syrup (HFCS)
A corn-derived sweetener representing more than 40 percent of all caloric sweeteners in the supermarket. In 2005, there were 59 pounds produced per capita. The liquid sweetener is created by a complex process that involves breaking down cornstarch with enzymes, and the result is a roughly 50/50 mix of fructose and glucose.
FOUND IN
Although it can be found in every grocery aisle—in products such as ice cream, chips, cookies, cereal, bread, ketchup, jam, canned fruits, yogurt, barbecue sauce, frozen dinners—about two-thirds of the HFCS consumed in the United States is in beverages. Check out our list of the 20 Unhealthiest Drinks in America to see some of the worst examples. You’ll be shocked. 
WHAT YOU NEED TO KNOW
Since around 1980, the US obesity rate has risen proportionately to the increase in HFCS, and Americans are now consuming at least 200 calories of the sweetener each day. Some researchers argue that the body metabolizes HFCS differently, making it easier to store as fat, but this theory has not been proven. But recent research shows another potential concern: a study published in Environmental Health tested 55 common products with HFCS listed as one of the top three ingredients, and found that a third of them contained mercury.  
 
Partially Hydrogenated Vegetable Oil
A manufactured fat created by forcing hydrogen gas into vegetable fats under extremely high pressure, an unintended effect of which is the creation of trans fatty acids. Food processors like this fat because of its low cost and long shelf life.
FOUND IN
Margarine, pastries, frozen foods, cakes, cookies, crackers, soups, and nondairy creamers.
WHAT YOU NEED TO KNOW
Dozens of studies have linked trans fat to heart disease, which is why the cities of Boston and New York, and the state of California, have approved legislation to phase out trans fat in restaurant kitchens. Most health organizations recommend keeping trans fat consumption as low as possible, but a loophole in the FDA’s labeling requirements allows processors to add as much as 0.49 grams per serving and still claim zero in their nutrition facts.

Red #3 (Erythrosine) and Red #40 (Allura Red)
Food dyes that are orange-red and cherry-red, respectively. Red #40 is the most widely used food dye in America.
FOUND IN
Fruit cocktail, candy, chocolate cake, cereal, beverages, pastries, maraschino cherries, and fruit snacks.
WHAT YOU NEED TO KNOW
The FDA once considered imposing a ban on the use of Red #3 in food, but thus far has not. However, after the dye was linked to thyroid tumors in rats, the FDA had the liquid form of the dye removed from external-use drugs and cosmetics.

Saccharin
An artificial sweetener that’s 300 times sweeter than sugar. Invented in 1879, saccharin is the oldest of the five artificial sweeteners used in the United States.
FOUND IN
Diet foods, chewing gum, toothpaste, beverages, sugar-free candy, and Sweet ‘N Low.
WHAT YOU NEED TO KNOW
Rat studies in the early ‘70s linked high doses of saccharin with bladder cancer, and the FDA moved to ban it. Congress, reacting to public pressure, intervened and mandated that a warning be printed on the label of every product containing saccharin. The warning was removed after 23 years, in the wake of findings that the cancer process saccharin triggers in rats does not apply to humans, and that no human studies found any cancer risk. More recent research found that rats on saccharin-sweetened diets gain more weight than those on sugar-sweetened diets.

Sucralose
A zero-calorie artificial sweetener made by joining chlorine particles and sugar molecules. It’s 600 times sweeter than sugar.
FOUND IN
Sugar-free foods, pudding, low-calorie beverages, some diet sodas, and Splenda.
WHAT YOU NEED TO KNOW
Despite the controversy surrounding Splenda, sucralose is considered by many scientific bodies to be the least damaging of the artificial sweeteners. After reviewing 110 human and animal studies, the FDA concluded that the use of sucralose does not cause cancer. The sweetener is one of only three artificial sweeteners deemed safe by the Center for Science in the Public Interest.

Yellow #5 (Tartrazine) and Yellow #6 (Sunset Yellow)
The second and third most common food colorings, respectively.
FOUND IN
Cereal, pudding, bread mix, beverages, chips, cookies, and condiments.
WHAT YOU NEED TO KNOW
Researchers in the Untied Kingdom found that 3-year-olds given a drink containing both dyes (and other additives) showed more symptoms of hyperactivity than those who didn’t ingest the chemicals. One study found that mice fed high doses of sunset yellow had trouble swimming straight and righting themselves in water.

To learn more about the chemicals and preservatives lurking in our food supply, click here for the full A-Z Supermarket Survival Guide Food Additive Glossary.

New ACE Study Proves Kettlebells King of Cardio, Fat Burning

Scientists at University of Wisconsin are stunned by research: Kettlebell calorie burn is off the charts. Pavel Tsatsouline and Dragon Door Publications introduced kettlebells to America in 2001 with their landmark Russian Kettlebell Challenge programs. Their claims that the kettlebell delivers superior fat loss to any other method have finally been vindicated by scientists, in research funded by the American Council on Exercise (ACE).

Los Angeles, CA (PRWEB) January 21, 2010 — Scientists at University of Wisconsin are stunned by the research: Kettlebell calorie burn is off the charts.

The ACE research protocol was based on Kenneth Jay’s Viking Warrior Conditioning

Pavel Tsatsouline and Dragon Door Publications introduced kettlebells to America in 2001 with their landmark Russian Kettlebell Challenge programs. Their claims that the kettlebell delivers superior fat loss to any other method have finally been vindicated by scientists, in research funded by the American Council on Exercise (ACE).

Kettlebell training is all the rage in the U.S. — sparked in great part by enthusiasts’ claims that kettlebell drills strip off unwanted fat faster than aerobics, running, treadmills or any other popular weight loss programs. “You get twice the results in half the time” is the claim. Truth or just hype?

Funded by the American Council of Exercise (ACE), research published in the January/February 2010 issue of ACE FitnessMatters proves that there’s plenty of scientific truth to back up the fat loss claims.

The research team led by John Porcari, Ph. D and Chad Schnetter, M.S at the University of Wisconsin, La Crosse Exercise and Health Program, used a VO2max kettlebell snatch protocol developed by Dragon Door author and Master RKC kettlebell instructor Kenneth Jay, in Jay’s bestseller Viking Warrior Conditioning.

After only a 20-minute kettlebell workout, research subjects burned an average of 272 calories. However as, Dr. Porcari states in his research conclusions: “We also measured the blood lactate, so anaerobically they were burning another 6.6 calories per minute, which is off the charts. That’s equivalent to running a 6-minute mile pace.”

The scientists credit the startling level of calorie burn to the fact that the kettlebell workout is a total-body movement that is also done very quickly, due to the interval-training format. Added researcher Schettler, “The kettlebell workout gives you a big bang for your buck in a very short amount of time.”

Gerard Butler supposedly used kettlebells in part to hone his chiseled physique as Leonidas in 300. Now, modern science has provided the proof that this “Spartan” exercise tool offers new hope for those still struggling to lose unwanted body fat — or wishing to lose that body fat far faster than traditional methods.

To learn more about the fat burning methods of Kenneth Jay’s kettlebell snatch workout, get his Viking Warrior Conditioning, available at http://www.dragondoor.com/b39.html

Once a little-known Russian training device, the kettlebell appears to be rewriting the formula for truly effective strength, cardio and weight loss. To learn more about Russian kettlebells visit http://www.russiankettlebells.com

Daily Dish

Your Complete Guide to Whole Grains

Surprised that you can eat grains like whole-wheat and whole-grain bread on the South Beach Diet? Grains are an essential part of this healthy eating plan because carbohydrates provide fuel for the body. But not all grains are created equal. Whole grains (as opposed to refined grains) are considered good carbs because they contain important nutrients like fiber, which helps slow down digestion, stabilize blood-sugar levels, and ward off hunger and cravings. Studies show that eating whole grains instead of refined grains can help to lower total cholesterol, LDL (“bad”) cholesterol, and dangerously high triglyceride and insulin levels. You can enjoy whole grains starting on Phase 2 of the South Beach Diet. Here’s more on this important nutrient.

Why Whole Grains?
What exactly does it mean when something is labeled whole grain? It means that the entire kernel of the grain, which is made up of the bran, germ, and endosperm, is left intact during processing. Each part of the grain has different health properties, including fiber, minerals, and antioxidants. Refined grains, on the other hand, like those found in white bread, white rice, white pasta, and certain snack foods, are highly processed, which means that the healthful bran and germ have been removed. While processing increases a product’s shelf life, it also makes the grain essentially devoid of fiber and other nutrients. Not only are refined grains less nutritious, they are digested more quickly. The result? Large swings in blood-sugar levels, cravings for more refined carbs, and constant hunger.

How to Reintroduce Whole Grains on Phase 2
Once your cravings are under control and you’re ready to transition to Phase 2, you can begin to reintroduce whole grains slowly. Start with one serving daily and gradually build up to three or four servings per day. During the first week of Phase 2, it’s best to add one serving to your morning meal, which will help stabilize your blood sugar for the day. Try eating a high-fiber cereal, accompanied by some protein — such as an egg or some low-fat yogurt, for example. If your cravings return, experiment with different whole grains (paying attention to the recommended serving size and making sure you have your snacks on time) until you find those that continue to help keep your cravings under control.

Choosing the Best
There are so many excellent whole-grain choices, how do you choose the healthiest? For starters, when buying whole-grain pastas, breads, and other products, be sure to check that the label says “100% whole wheat” or “whole grain.” If the label uses words like “multigrain” or “100% wheat,” there’s no guarantee that the product is truly whole grain. Also make sure that the product contains 3 g of sugar or less per serving and has no trans fats.

Here’s a list of the bread, cereal, grains, pasta, rice, and other grain products to enjoy on Phase 2 (and beyond), as well as a list of refined products to avoid:

1.  Bread
   You can enjoy 1 slice (1 oz.). Look for breads that contain 3 g or more of fiber per slice and no trans fat.
   Varieties include:
   Homemade breads made with whole grains (buckwheat, whole wheat, spelt, whole oats, bran, rye)
   Multigrain bread
   Oat and bran bread
   Rye bread
   Sprouted-grain bread
   Whole-wheat bread
   Bagels, whole grain — 1/2 small (1 oz.)
   Pita — 1/2 pita (1 oz.). Most contain 2.5 g of fiber per half pita; varieties with 3 g of fiber are the best choices, such as stone-ground whole wheat. Be sure to avoid:
   Bagel, refined wheat flour
   Bread, refined wheat flour and white bread
   Rolls, white dinner
    
2.  Cereal
   You can enjoy: Cold cereal (choose low-sugar with 5 g or more fiber per serving; serving sizes vary, so be sure to check labels to determine recommended amounts).
   Hot cereal (choose whole-grain and slow-cooking varieties — not instant — with at least 3 g of fiber and no more than 2 g of sugar; serving sizes vary, so be sure to check labels to determine recommended amounts).
   Be sure to avoid:
   Cornflakes
   Cream of wheat
   Oatmeal, instant
    
3.  Grains
   You can enjoy:
   Barley — 1/2 cup cooked
   Buckwheat — 1/2 cup cooked
   Couscous, whole-wheat or Israeli — 1/2 cup cooked
   Farro — 1/2 cup cooked
   Flour (soy, spelt, whole-wheat, whole-wheat pastry flour, white, whole wheat)
   Quinoa — 1/2 cup cooked  
4.  Pasta
   You can enjoy:
   Soy pasta — 1/2 cup cooked (3 g or more fiber per 1/2 cup)
   Whole-wheat pasta — 1/2 cup cooked (3 g or more fiber per 1/2 cup) Be sure to avoid:
   All pasta made with white flour
    
5.  Rice
   You can enjoy:
   Basmati — 1/2 cup cooked
   Brown, regular, converted, or parboiled — 1/2 cup cooked
   Wild — 1/2 cup cooked Be sure to avoid:
   White
   Jasmine
   Sticky
    
6.  Others
   You can enjoy:
   Crackers, whole-grain (3 g or more fiber per oz., no trans fats)
   English muffin, whole-grain — 1 oz. or about 1/2 muffin (most contain 2.5 g fiber per half a muffin; varieties with 3 g of fiber are the best choice)
   Muffins, bran — 1 small, homemade sugar-free (no raisins)
   Phyllo dough and shells, whole-wheat — 2 sheets or 4 mini shells
   Popcorn — 3 cups popped (air-popped; microwave, plain, no trans fats; stove-top, cooked with canola oil)
   Rice noodles — 1/2 cup cooked
   Soba noodles — 3/4 cup cooked
   Tortillas, 100% whole grain, 1 small (3 g of fiber or more per ounce, no trans fats)

You can reintroduce the following on Phase 3 of the South Beach Diet, but even then they should be eaten sparingly:

• Cookies
• Rice cakes
• Cream of wheat
• Matzo (exception: whole-wheat varieties, which are allowed)

Condiments: Which to Enjoy, Which to Avoid

Condiments can add flavor and excitement to food, but be sure you dress your food for success! This means choosing condiments with no added sugars or unhealthy trans fats. Ketchup, for example, is loaded with sugar, as are some salsas and steak sauces. Always read labels carefully, and select only those products made with good fats, like extra-virgin olive oil or canola oil, and no added sugars. Consider this list of condiments to enjoy and avoid:

Enjoy: 

• Mustard
• Horseradish
• Hot sauce
• Pesto
• Vinegars
• Soy sauce
• Worcestershire sauce (limit yourself to only 1 tablespoon of Worcestershire sauce, since it’s made with molasses)
• Sour cream (light and reduced-fat versions)
• Cream cheese (reduced-fat or light)
• Trans-fat-free margarine
• Sugar-free jams and jellies
• Sugar-free syrups

Enjoy the following condiments, but be sure to choose products made without added sugars. Check labels carefully!

• Spaghetti sauce
• Salsa
• Steak sauce
• Mayonnaise (choose a regular full-fat or low-fat variety)

Avoid: 

• Barbecue sauce
• Ketchup (look for varieties made with no added sugars)
• Cocktail sauce (look for varieties made with no added sugars)
• Teriyaki sauce
• Honey mustard
• Regular jellies and jams
• Maple syrup

 Curb Hunger with Filling Foods

The key to sticking to any healthy diet, and keeping hunger at bay, is to eat nutritious, filling foods. That’s why, on the South Beach Diet, we stress eating nutrient-dense, fiber-rich foods, as well as good fats and lean protein. It’s also why we tell you to avoid the highly processed (essentially fiberless) carbohydrates found in baked goods, many breads, snack foods, and other convenient favorites, which can have the opposite effect on satiety. High-fiber foods, good fats, and lean protein (as well as acidic foods) all help to slow the digestion of the sugars in carbs. When you include a variety of these foods in your diet, your body produces less insulin, and less insulin means fewer swings in blood sugar levels. It is these swings that are the cause of cravings and constant hunger in the first place. Once your blood sugar is under control, however, you’ll find that your cravings and hunger greatly diminish and that you’ll feel more satisfied after a meal. Read more about curbing hunger with foods that are filling.

Fiber. Fiber’s major role in digestion is to slow the absorption of sugar. The greater the fiber content of a food, the greater its affect. That’s why highly processed oatmeal, for example, isn’t as good for you, diet-wise, as the steel-cut variety. The latter has all its fiber still intact, the former has essentially none. Therefore, before the stomach can digest the sugars in the steel-cut oatmeal, it has to separate them from the fiber. Once isolated, the fiber passes undigested through your system, slowing digestion down. In other words, fiber is an obstacle to digestion, and a good one, because it promotes satiety.

Fat. Fat, too, slows the speed at which your small intestine accesses the sugars you’ve eaten. (However, you do have to be careful about which fats you consume. Just as all carbohydrates are not the same, all fats are not the same and you need to stay away from saturated fats and trans fats.) When you eat a piece of white bread, for example (which we hope you will only do occasionally), try to have it with a little monounsaturated olive oil or some reduced-fat cheese rather than eating the bread alone (or with highly saturated butter or full fat cheese). Likewise, having an occasional baked potato topped with reduced-fat sour cream is better than eating it plain. The calorie count might be higher, but the fat contained in the sour cream will slow down the digestive process, thereby lessening the amount of insulin that the potato prompts your body to make. Good fats also make food taste better, helping you to feel more satisfied.

Protein. Because protein foods are digested slowly, they too do not produce the spikes in blood sugar that stimulate hunger and overeating. On the South Beach Diet, you can eat lean cuts of beef, lamb, and pork; skinless white meat chicken and turkey; game meats; fish and shellfish; soy products; beans and other legumes; eggs and fat-free and low-fat dairy products.

Acidic foods. Interestingly, acidic foods, such as lemon and vinegar, also slow the digestion of carbs and the rate at which your stomach empties. You can dress salads or vegetables with either one and enjoy the benefit.

The Scoop on Sugar Substitutes

The challenge of following any healthy eating plan is not feeling deprived of your favorite foods – including sweets from time to time. While the South Beach Diet suggests you eliminate sugar and sugary products (because they cause swings in blood sugar, which may lead to cravings), the good news is there are sugar substitutes that you can enjoy in all Phases. Unlike regular sugar, sugar substitutes are calorie-free, and consuming them does not lead to an increase in blood sugar levels. So, if you’re in the mood for something sweet, you can happily have a treat (like a rich-tasting, no-sugar-added Fudgsicle) made with a sugar substitute. Here’s a look at some common sweeteners.

• Sucralose: At 600 times sweeter than table sugar, sucralose is the sweetest of all artificial sweeteners. It’s used to produce low- or no-calorie frozen and gelatin desserts, beverages, and gum. In addition to being heat stable, sucralose has the advantage of measuring like sugar, so it’s a good substitute for sugar in baked goods. There are more than 110 studies on sucralose that verify it’s safe for consumers.
• Aspartame: Aspartame is 200 times sweeter than sugar, and it has a wide variety of uses — from sweetening whole-grain cereals (Phase 2) to sweetening cold beverages like iced tea. Manufacturers use aspartame in chewing gum, beverages, and desserts. Since aspartame loses some of its sweetness during extreme heat exposure, it’s best to cook or bake with it only using recipes that have been specifically designed by aspartame manufacturers. Aspartame is the most extensively researched sugar substitute on the market, so consumers can be confident that it’s safe. However, certain people, including those with the rare metabolic disease phenylketonuria (PKU), pregnant women, and those with advanced liver disease, are urged to avoid it.
• Saccharin: Frequently found in baked goods and diet soda, saccharin is the sugar substitute with the longest history. Saccharin, which is several hundred times sweeter than sugar is heat stable, so it’s an acceptable choice for cooking and baking. It’s also commonly consumed as a sweetener for coffee and tea. While there has been concern over a possible link between saccharin and stomach cancer, this suspicion has not been proven in scientific studies.
• Acesulfame K: Acesulfame K, also known as acesulfame potassium, was approved by the FDA in 1988. It’s 200 times sweeter than sugar, and manufacturers often use it in combination with aspartame in candies, baked goods, beverages, and frozen desserts. At home, you can use acesulfame K in both hot and cold beverages. More than 90 studies involving the use of acesulfame K document its safety.
• Sugar alcohols: Sugar alcohols provide sweetness and texture similar to sugar, but they contain fewer calories and they don’t impact blood-sugar levels. You can identify the many different sugar alcohols available by looking in the ingredient list for words ending in “ol,” such as mannitol and sorbitol. The main concern with sugar alcohols is the laxative effect they can produce. Some people are more sensitive to this effect than others, so take note of your reaction to foods that contain sugar alcohols. The limit on Sweet Treats (75 to 100 calories daily) should also help reduce any unpleasant side effects.
• All About Eggs
• Whether you like them scrambled for breakfast, deviled for a satisfying snack, or made into a delicious frittata for a simple weeknight meal, eggs are a versatile source of lean protein that can be enjoyed in all Phases of the South Beach Diet. When shopping for eggs, you’ll notice that there are many types to choose from: brown eggs, white eggs, jumbo, and small. Here we’ll crack any confusion you may have regarding eggs.
• Shell color: Interestingly, the difference in shell color has nothing to do with the quality of the egg. The color of the eggshell depends on the breed of the hen. Some hens lay white eggs and others lay brown ones — some even lay green. There is no difference in nutritional value or taste. The price of brown eggs tends to be higher only because the hens that lay these eggs are larger and require more food.
• Yolk color: These color differences depend on the type of feed given to the hen. While hens given wheat-based feed tend to produce eggs with lighter-yellow yolks, those given corn-based feed tend to produce eggs with darker-yellow yolks. Fortunately, the color of the yolk does not affect the flavor or nutritional value. The yolk is the most nutritious part of the egg — it contains respectable amounts of vitamins A, C, and E, as well as some plant chemicals known to improve eye health.
• Egg size: Eggs come in many sizes, from small to jumbo. Generally, recipes call for large eggs, so it’s good to have these on hand. That said, even though they’re labeled “large,” they don’t seem big. If you like to eat hard-boiled or deviled eggs, you might prefer extra-large or jumbo eggs for a slightly heartier nibble.
• Egg grade: Grading is an indicator of egg quality and freshness, though only eggs graded A and AA are sold for consumption. There’s not much difference between grade A and grade AA eggs, so don’t worry about which one you choose. Instead, consider the storage conditions (eggs should be refrigerated) and the sell-by date, and open the carton to examine the eggs and make sure that none of their shells are cracked.

Salad Dressing Guidelines

Some say the secret to a delicious salad is in the dressing. But with the numerous varieties of commercial dressings on the market, how can you be sure you’re getting a salad dressing that’s both tasty and healthful? Here’s how:

What to Watch Out For 

When shopping for dressings, look for those with the fewest ingredients and very little sugar. Any commercial dressing with less than three grams of sugar per two tablespoons is recommended on the South Beach Diet. Just remember to be careful of low-fat or nonfat dressings, as these often contain added sugar to improve the flavor.
Homemade Dressings Are Best
The healthiest salad dressings are homemade, using simple ingredients such as monounsaturated extra-virgin olive oil, balsamic vinegar, Dijon mustard, fresh lemon or lime juice, garlic, and fresh herbs. By making your own salad dressing, you have control over what you eat. Store-bought dressings can be a bit more confusing and their ingredients require careful attention.

How to Serve Salad Dressings
There’s no need to exclude any particular type of salad dressing (such as Caesar or blue cheese) as long as it fits the sugar requirement. We recommend using no more than two tablespoons of dressing per serving, but go easier on the creamier options.

Curb Hunger With Lean Protein

As you’re following the South Beach Diet lifestyle you may notice that lean protein is a core part of your Meal Plan — and there’s a good reason why: Lean protein not only curbs hunger, but it also allows you to maintain muscle mass while losing weight, which keeps your metabolism running at full speed. Cutting back on protein during weight loss, on the other hand, contributes to a loss of muscle mass and a slower metabolism. Lean protein is also an excellent choice when it comes to satisfying hunger and keeping blood-sugar levels steady.

When it comes to protein, the best choices include lean cuts of beef (such as eye of round), ground beef (sirloin, lean, and extra-lean), tenderloin, top loin, and top round, as well as skinless turkey and chicken breast, pork loin and pork tenderloin, fish and shellfish, and soy-based meat alternatives that contain fewer than six grams of fat per two-to-three-ounce serving. Protein sources that are high in saturated fat should be avoided. These include brisket, liver, rib steaks (like prime rib), chicken and turkey pieces with the skin (as well as dark meat), duck, and goose.

All About Olive Oil

By now you’ve probably heard about the cardiovascular benefits of olive oil, which scientists attribute to its monounsaturated fatty acids. “Good oils are not just neutral alternatives to unhealthy saturated and trans fats,” says Dr. Arthur Agatston, leading preventive cardiologist and author of The South Beach Diet Supercharged. “They’re actually good for you,” he adds. However, when you go to the store to buy a bottle of olive oil, you may be bombarded with a variety of types and colors. Below is an explanation of some of the typical varieties you might find — and a reminder about which type to choose.

Olive oils do not differ in the types or amount of fats they contain — all are pressed from tree-ripened olives. The differences lie mainly in the taste, aroma, and concentration of nutrients. Here’s the breakdown:

Extra-virgin olive oil: This is the oil we recommend. It comes from the first pressing of the olives, so it’s the least refined and therefore has the highest level of antioxidants. It’s also the highest quality and most flavorful olive oil, with the lowest acid content.

Virgin olive oil: This comes from the second pressing of the olives and has an acidity of between one and three percent.

Light and extra-light olive oil: This is simply a designation used by companies to market a less flavorful, more acidic type of oil. The term “light” means lighter in color and fragrance, not less fat or calories. These oils are generally between 90 and 95 percent refined olive oil and 5 to 10 percent virgin olive oil. They have had their color, taste, and fragrance removed by the refining process (using a chemical, usually hexane, and steam). This process also destroys the phytochemicals and antioxidants in the oil.

“Adding good fats, like extra-virgin olive oil, to your diet is a smart move,” says Dr. Agatston. Other good fats are found in canola oil, fish oil, and the healthy oils in avocados and nuts.

Make Over Your Salads

Tired of eating the same salad, day after day? An easy fix: Try experimenting with new ingredients, which is a great way to sneak in extra nutrients and help prevent food boredom. Here are a few alternatives to typical salad fixings, recommended for all Phases of the South Beach Diet, which can turn your next salad into a healthy meal:

• Choose a darker, more nutrient-dense green, such as baby spinach, arugula, or a spring mix, rather than iceberg lettuce.
• Opt for squash, eggplant, artichoke, and zucchini grilled with a touch of extra-virgin olive oil, instead of (or in addition to) more traditional ingredients, like tomatoes and cucumbers.
• Try avocado or olives for a touch of heart-healthy monounsaturated fat.
• Toss in grilled salmon, tuna, shrimp, or even tofu, rather than grilled chicken.
• Top with pecans, sunflower seeds, or another more exotic nut or seed, instead of buttery white-bread croutons.
• Make your own salad dressing with a mix of extra-virgin olive oil, mustard, balsamic vinegar, and garlic. Store-bought dressings are fine, too, as long as they don’t contain more than three grams of sugar per two-tablespoon serving.

Which Is Better: Butter or Margarine?

In TV commercials and in supermarkets across the country, butter and margarine face off in an effort to win over consumers. But which is considered South Beach Diet-friendly?

The answer is trans-fat-free margarine. The reason lies in the different types of fats contained in butter and margarine. Butter, made from animal fats, is high in artery-clogging saturated fats. Margarine, on the other hand, is made with vegetable oil, so it contains mainly polyunsaturated fat. But don’t be deceived! While margarine contains less saturated fat than butter, the hard varieties (like stick margarine) are high in dangerous trans fats.

Trans fats are manufactured in a process called hydrogenation, in which liquid vegetable oils are transformed into solid fats. Trans fats are used in foods like crackers, cookies, and pastries to improve their flavor and texture and to extend their shelf life. Like saturated fats, trans fats raise LDL (“bad”) cholesterol, but trans fats have also been shown to lower levels of HDL (“good”) cholesterol. Trans fats may therefore pose greater health risks than saturated fats.

Even so, when it comes to spreads, butter isn’t best! The healthiest choice is a trans-fat-free liquid or tub margarine. And because in January 2006 the Food and Drug Administration required that the trans fat content of packaged foods be included on the Nutrition Facts panel, it’s easy to make an informed decision about which products to buy.

If you’ve been diagnosed with high cholesterol, you may elect to use one of the cholesterol-lowering margarine spreads made with phytosterols, also known as plant stanol esters. These compounds, found in sources like soybean oils, can assist in reducing blood cholesterol levels. One last piece of advice: Use all fats in moderation.

Get Carb Smart

Carbohydrates often get a bad rap when it comes to a healthy eating plan. But not all carbs are created equal. While on Phase 1 of the South Beach Diet, you’ll enjoy good carbs such as nonstarchy vegetables and legumes, and eliminate all starchy and sugary carbs to help balance your blood-sugar levels and control cravings. When you reach Phase 2 of the diet, after just two weeks, more “good” carbs, such as whole-grains, fruits, and certain starchy vegetables, like sweet potatoes and winter squash, are reintroduced. The key to choosing healthy carbs is to focus on those that are high in fiber. Here’s a South Beach Diet primer on shopping for foods that contain good carbs:

Good Carbs Vs. Bad Carbs

Good carbohydrates include those found in nutritious, high-fiber fruits and vegetables, legumes, unrefined whole grains, and certain types of rice, such as brown and wild. Unfortunately, fiber is often removed from grains during processing to produce a smoother texture and to extend the shelf life of breads and other baked goods. Without fiber, processed grains become essentially chains of glucose (sugar) molecules known as starches, which are devoid of nutrients. These bad carbs must be avoided on a healthy diet.

Besides being packed with vitamins and minerals, good carbs contain plenty of fiber, which takes longer to digest, thus keeping blood-sugar levels steady — and cravings at bay.

Buying Foods With Quality Carbs

When you pick up a product, be sure to first check out the Nutrition Facts panel. This will show you the total amount of carbohydrates and how much of that total comes from fiber and sugar. The higher the fiber in a product the better it is (refined flour products often have very little). Then look at the ingredients list to see where the fiber is coming from. The first ingredient should have the word “whole” in front of a specific grain (like whole wheat and whole oats) or should list a lesser-known (but still whole) grain, like brown rice, bulgur, kamut, millet, or quinoa. Finally, for the healthiest choices, look for whole-grain breads that contain no trans fats and at least three grams of dietary fiber per slice.

You can find sugar in just about everything. Sugar in raw form can be found in fruits and vegetables. But, we are looking at is the damaging destruction to our bodies caused by man-made sugar products that has been refined and processed. Anywhere from energy bars, white flour, soda, white bread, white rice, yogurt, milk, crackers, candy, ice cream, white pasta, frozen dinners, ketchup, salad dressing, and well just about anything processed OR MAN-MADE!! But how does this effect me? What does it mean to have high blood sugar? How does this affect my organs and lead to heart disease over time? Eating too much processed foods and juices each day will increase your likelihood to develop Type 2 Diabetes. It is estimated that over 60 million Americans are Pre-diabetic! Over 10 millions people have Type II Diabetes! But that can never happen to me? Or can it?

What is high blood sugar anyhow? “When processed food and juices (carbohydrates) get ingested they are broken down into single sugar rings (monosaccharides) so they can be absorbed through the intestinal lining to get into your bloodstream. Once in the bloodstream they travel to your liver. Your body can only use carbohydrate energy in one form-glucose also called “blood sugar”- so your liver converts these single sugar rings that is not already in the form of glucose into glucose. The liver then releases the glucose into the bloodstream so that it is available for delivery to individual cells that need it for energy. The main function of glucose is to supply energy for the body because, the brain nervous system, and red blood cells depend almost exclusively on glucose as an energy source. “However, only a limited amount of glucose can comfortably “fit” in the bloodstream (the equivalent of about 80 kcal worth!), and excess will do damage. This is where we can run into problems” (Bacon, 53). When your brain senses high blood sugar (eating processed foods or over-eating) it signals a system overload! “The body must start the process to bring your blood glucose down by releasing insulin, allowing energy-containing nutrients like glucose to get into cells” (Bacon,59). Your cells take up the glucose and use what they need. What your cells don’t need is usually stored as fat.

When your body cells has been flooded with insulin for so long, that they loose their sensitivity to insulin! Uh Oh! You are now becoming insulin resistant! And if the cells are resistant to insulin, your body must produce more of it to be effective. This causes the cells to become even more resistant to insulin. Eventually, the cells lose so much sensitivity to insulin that they cannot effectively use glucose, so it starts to accumulate in the blood. This condition is called Type II Diabetes. This is a very serious condition. Diabetes causes blood clots which leads to heart attacks, and stroke. High levels of insulin causes the kidneys to retain salt and raise blood pressure, and eventually can lead to kidney failure. According to the American Diabetes Association Type II Diabetes was the seventh leading cause of death in the United States in 2006!

Last Thursday February 4, 2010 on The Oprah Show Dr. Oz had demonstrated how dangerous diabetes can be. He described having too much sugar is like having glass shards that scrape and make holes in the arteries of our heart. That causes scarring that can lead to a heart attack, which is the leading cause of death in diabetics. “Dr. Oz wanted everyone to “feel” diabetes and not just think about it. He visited a lady by the name of Laureen, 44, at the New York Presbyterian Hospital. She has had diabetes for most of her life, and says that she did not take care of herself the way she should have when she was younger. By the age of 34, she had a kidney transplant. 7 years later, she lost the transplant kidney as well. She is now on dialysis 3 times a week in order to stay alive. She has also lost half of her left leg, and half of her right foot. There are over 60 million people who are pre-diabetic (their fasting blood glucose numbers are not high enough to classify them as diabetic, but if the proper changes are not made they can go on to develop diabetes), many who are unaware of the possible danger they are facing in the future. Dr. Oz asked Laureen why she thinks those who are pre-diabetic are not taking it seriously. She says it is because “They feel ok now. When it finally hits you, it’s too late”. She broke down in tears remembering the day “it hit her”. She said she was in disbelief when she was shown the dialysis unit she had to use for the rest of her life. She says you are fine one day, then you are not the next. 86,000 amputations are done yearly for diabetics. The blood flow to extremities are cut off causing the limb to die as well as infection to set in from the decrease of white blood cells” ( Riley, Examiner). Lauren’s story really hits home and makes you think twice about consuming too many processed foods, white breads, white rice, etc. (You can follow up on this Oprah episode on You Tube).
It is estimated over 60 million Americans already are pre-diabetic and are at risk of developing Type II Diabetes. Drugs are made available to improve insulin sensitivity and deal with the symptoms of insulin resistance and Diabetes II. However, they do not reverse the disease and do not reverse the damage already done to the body. Some warning signs are as follows:

Constant thirst
frequent urination
non-healing infections
tingling toes
blurred vision
feeling fatigue run down/or tired
dry mouth

It’s very important to know that eating processed foods and juice can be damaging to our bodies. You can further prevent the risk of developing Type II Diabetes by simply not eating processed foods, refrain from sodas, juice drinks, or beverages that contain sugar, and skipping meals. Type II Diabetes is not caused by eating food that comes from the earth!

Here are some healthy eating choices:
Eat frequent small meals
Drink lots of water
Eat small portions of whole wheat grains
Eat a variety of fruits and vegetables

Whole grains are very important! They provide energy for our body’s cells. Skipping grains, whole wheat pasta, quinoa, brown rice is a recipe for disaster. Because, the brain, nervous system, and red blood cells depend almost exclusively on glucose as an energy source. Start today by eating healthy and exercise each day! Do not make excuses as to why you are eating processed foods because, you only have one body to live in! Think more about the joy of eating something that comes right from the earth that provides nutrients, and energy to keep our bodies healthy and alive!

Cited Sources:
Diabetes Statistics, 2010. Internet: http://www.diabetes.org/diabetes-basics/diabetes-statistics/
Bacon, Linda, Eat Well. San Francisco, 2005.

Jenn Marshall
SET FITNESS

By Aaron Gonzales Fit-Nex training

A friend and client, Michael Carnes, (who is a naturally gifted athlete) was previously outmuscled by an opponent in the finals of the U.S National Jiu-jitsu Tournament. After analyzing his performance I approached him and informed him of my interest in tapping into the inner beast-like strength that I knew he possessed. He was instantly sold on the idea, and after the initial screening (CK-FMS) and Fit-Nex, we addressed some asymmetries and stability inconsistencies. For the first four to six weeks we worked on corrective strategies and exercises.

After the opening screening we purposely went to “Gold’s Gym”. Before we started our journey (introduction to RKC KB Hardstyle)I wanted to do what any true muscle heads would do; We tested his brute strength with the 1rm Bench Press;).So I threw a couple plates on there (225lbs), and to my surprise he couldn’t get it off his chest. I then looked at Michael and said, “We will never step foot in this gym, nor will we do another bench press for 12 weeks. For s@#ts and giggles we’ll come back in that time and see the improvement, if any.”:) Starting with the corrections and then introducing him to the swing, clean, press and dead lift (he couldn’t press a 24 kg KB), we began our journey. 

While working with Michael I attended “Hardstyle Ventura” with Pavel, Doc, and the Iron Tamer himself. Through that experience I enhanced my repertoire and returned re-polished and newly armed with some good stuff (wall planks, pushing wall away with heels, one arm push-up progressions, and pistol and pull-up progressions). I laced Michael up by incorporating my newly acquired tactics on top of the foundation we previously established. WOW! Wait till you hear this! We integrated rope and sandbags to our regimen, and after moving up to the 28 kg KB, I immediately had him wall plank. I than pulled my infamous switch-a-roo and slid a 32 kg KB in front of him. To his surprise he cleaned and pressed it with ease! You should of seen the look on his face when I told him to check the size of the KettleBell [ Priceless;) ].He has since has thrown up the 36 kg KB and is eyeing the 40 kg KB like his prey! 

12 weeks after we started our expedition, we stayed true to our word. We returned to the gym to see if there was any carry over in the strength gains. Keep in mind he did not touch a bench press in 12 weeks. Strictly KB’s, ropes and a little sandbag. A whole lot of queuing, proper breathing, recruitment of multiple muscles, full body tension, corkscrew and pushing from the armpits (getting the lats involved). Armed with all this he lays on the bench. I start by throwing a 45lb. plate on each side for warm up(135lbs), and he tosses it around about 15-20 times. He then takes a long rest and I carry on and throw on another plate on each side (225lbs) and he throws it up about 10 times. I ask him to “Shake it out” and take a long respite while I plan my next caper (the good ol’ swindle). I then throw another plate on there. Now we have 3 plates on the each side of the bar [315lbs of pure steel and sex appeal;)] and he has no knowledge of this. He un-racks it, brings it down to his chest slowly and controlled, and then explodes with a beautiful bench press. I had him come around and take a look at how much  weight he had just thrown up and I recall his exact words were, ” How is that possible?”. I am sure he could have thrown it up twice but he was arm-barred in our jiu-jitsu class the night before. And knowing him personally (being a Pan-Am World Champion),I am sure he didn’t tap out until it was hyper extended:). Comrades I think it is safe to say our system works ( and that is being extremely modest). If you evolve and stay involved in the RKC,CK-FMS community there is no limit to what we can achieve. Ever since the “Iron Tamer” himself failed me at my first RKC, I have rebounded with conviction and become RKC, CK-FMS, and followed through with the martial arts aspect of it. I have never thanked you for failing me Mr.Whitley. That was the best thing that could have happened. That has helped make me the best instructor I could possibly be, kept me humble and hungrier than ever. 

P.S Michael has also dropped 12 lbs., and is not very fun to roll with:)

Aaron Gonzales
Fit-Nex

It makes sense that when I overtrained my body, I  certainly pushed myself, (pedal to the metal) and after a certain point it was relatively easy to push that pace and it became a daily habit. It just seemed normal. My body rapidly  adapted and would not burn calories as easy as it did initially; On top of that I was not taking any time off to recover. I was not consuming enough food which also contributed to my plateau in weight loss. That is why six, eight, or even 12 week cycles are recommended and used by many elite athletes. Each week progressing in strength and intensity with rest days worked in, tapering off at weeks four or five, then checking for improvements, and then recovery for a week.

If you just shoot to the top, train b@!!$ to the walls, no rest and recovery, you will lose weight, improve cardio and strength, but eventually you will taper off and no doubt hit a plateau. Not to mention, be highly susceptible to injury and illness . In conclusion steady progression with three to four steps forward then  one step back, is the recipe for constant and steady improvement.

Aaron Gonzales

Fit-Nex Training

When you lose weight by following a calorie restricted fad diet, you are not making a lifestyle change.  You are simply dieting.  This makes it very difficult to keep lost weight off, because as soon as you start eating again the weight will return.

The ideal healthy diet is really not a diet but more of a fitness plan.  You learn to eat right and get regular exercise.  The fitness plan is not something you follow for a few weeks until the weight is lost, but it is a plan for living a healthy life.  There is a big difference between dieting to lose weight and getting fit while losing weight.

Maintaining weight loss is a lot easier when you adhere to a healthy lifestyle.  The key is to make your fitness program interesting by eating a variety of healthy foods and choosing physical activities you enjoy.  Of course we’d recommend the fun and effective exercise, Redondo Beach Kettlebells.

If you are uncomfortable working out at the gym then you can hire an in-home trainer who can develop a varied exercise program.  If you like exercising outdoors, there are many different athletic and recreational activities which you can do to burn calories.  You can play tennis or start a walking program.

Paying Attention to the Details

Our Redondo Beach Kettlebells & Nutrition expert thinks that the key to weight loss is to continue your weight maintenance program in your daily living while paying attention to habits which could lead to weight gain.

• Stay focused on your daily weight loss maintenance program by becoming aware of physical symptoms indicating the body is distressed (i.e. eating high fat food that causes indigestion)
• Weigh yourself regularly without being obsessive
• Learn how to choose a variety of healthy foods
• Learn how to cook foods in a healthy manner
• Exercise 5 to 7 days a week
• Incorporate Redondo Beach Kettlebells
• Change your exercise program regularly so you don’t lose interest
• Don’t let your body feel starved which lowers your resistance to eating junk food or extra calories you don’t need
• Only eat when you are hungry and not because it is “meal time”
• Eat smaller meals more frequently
• Make sure your exercise program includes aerobic and strength training exercises
• Look for ways to burn more calories as you go through the day (i.e. stand instead of sitting, parking far from the store door and so on)

Keeping the pounds off for weight loss is not difficult as long as you pay attention to your diet and continue to exercise regularly.  Even as you age and the metabolism naturally slows down, low fat diets coupled with increased exercise can help you stay at the right weight.  If you have any questions, please contact our Redondo Beach Kettlebells & Nutrition guru.

Good Calories, Bad Calories

All calories are not created equal; not all calories are evil—you need calories to live and have energy.  A diet capable of supporting health and fitness is one that is packed with good calories.  So what’s a ‘bad’ calorie?  You might recognize it by another name—an empty calorie.

An empty calorie is a calorie with no nutritional value.  It is a calorie largely based in fats and sugars devoid of vitamins, minerals, and important nutrients. When trying to achieve weight loss, you should learn which calories are empty calories and try to avoid them.  And Redondo Beach Kettlebells can help you with this; please keep on reading.

Protein, carbohydrates, and fats are all macro nutrients.  There are good sources of these needed dietary elements, but there are also a lot of bad sources that are nothing more than empty, useless calories.

Good calories and good sources of macro nutrients have necessary carbs, good fats, and proteins, and they also have micro-nutrients such as fiber, antioxidants, vitamins, and minerals.

Useless, Empty Calories

The problem with empty calories is that they provide little to no energy, no restorative and constructive properties (for muscle, bone, and tissue), and add to fat stores.  Very simply, empty calories have none of the necessary elements needed to support body function, workouts, and good health.

Fitness depends on having good sources of calories that also provide other needed elements and energy for working out with Redondo Beach Kettlebells.  The right caloric sources will result in improved energy, enhanced muscle formation, and increased weight loss.  Empty calories will negate these efforts, making it harder to achieve weight loss.

How To Spot An Empty Calorie

In a hurried world it is easy to consume many empty calories throughout the course of the day and not even realize it.  This can leave you feeling sluggish and thwart the best of fitness efforts; Redondo Beach Kettlebells sees this are the time.  Many people trying to achieve weight loss eat mainly empty calories and do not even know that they do it.  So how can you easily spot an empty calorie?

First off, consider that all ‘junk food’ is empty calories.  Avoid sugar-laden foods and refined grains (white flours).  Eat natural sugars (fruits and vegetables) and whole grains.  Avoid fried foods, candy, and sugary drinks (soda, but also sugary ‘energy’ drinks that are often nothing more than sugar and caffeine).

Also look out for beer and alcohol; these are sources of sugar and stored fats with nothing else to offer.

Depending on preparation, even good calories can turn empty quickly (fried foods and more).  To really learn to quickly spot empty calories you need to get educated—talk to a nutritionist, your doctor, or your Redondo Beach Kettlebells expert.  These professionals will give you the basics of good calorie consumption, help you balance out your diet and point you to reliable resources for more information about weight loss.

Your health and well-being depend on your good diet.  Reaching your fitness goals does, too.  Many a person has found that simple dietary changes, a switch-over to good calorie sources rather than consuming empty calories, has made the difference between a stalled fitness campaign and reaching and exceeding fitness objectives.

To make Redondo Beach Kettlebells a priority in your life, you need to give yourself as many reasons and as many helpful tools as you can.  Here you’ll find five great tips for making fitness a priority in life, rather than an afterthought.

5 Tips To Make Health And Redondo Beach Kettlebells A Life Priority

Clarify your undeniable need for fitness, enlist some help, and pencil—no pen—fitness in to make sure that you live well and live long.

Write it down—what gets done in the course of your day?  The things you’ve made time for.  Exercise should be top of that list because it is what will ensure that you are around to do more and live better.  Schedule time for fitness just as you would for getting dressed, working, and attending important meetings.  Block out your time for fitness in your daily planner first so that you make the time.  Schedule exercise in at a time that makes sense and the rest around it.

Buddy up—get a friend to be your fitness buddy; or, if a friend isn’t interested or available, partner with a like-minded acquaintance during Redondo Beach Kettlebells and make him or her your friend and fitness buddy.  Having a buddy makes fitness fun and (close to) painless and helps you support each other.  You’ll find that the reasons you give your buddy to go on work for you, too!

Make a list—list all the reasons why you want to get fit and be healthy.  This helps you set fitness goals, motivates you with clear reasoning, and works as a reminder for those times when ambition is waning.  Refer back to your fitness list to see what goals you’ve accomplished, what goals need revamping or replacing, and for general motivation.

Reward yourself—create a reward system as further motivation; with one caveat—your reward cannot be food.  Give yourself something worth working for, something that promotes fitness, and something with lasting motivational power.  A spa treatment, new clothes/wardrobe, a long weekend or vacation, or new recreational or even fitness activity are some good rewards to start with.

Look to the pros—the guidance and support of a good personal trainer is unbeatable as a prioritization strategy for Redondo Beach Kettlebells.  A personal trainer or kettlebell expert will help you in innumerable ways by making exercise more enjoyable, more ‘do’-able, providing ongoing information and support, structuring a fitness program tailor-made for you, and being a general source of motivation.  You’ll find that keeping that appointment time and being accountable to someone else helps, too.

You’ll find these five simple tips for prioritizing fitness in your life will go a long way toward your success with Redondo Beach kettlebells.  Small changes like these can make a big impact and really help you keep your good health and well being at the forefront of your list of things that need doing.